Squats are an amazing exercise!
The squat exercise is what’s known a compound movement meaning it incorporates many muscle groups. Many people think that squats are a leg exercise. While they definitely do work your legs, they’re also a great core exercise.
In Fact- Squats have long been a favorite of fitness trainers because it intensely works the 5 following areas:
How to Perform a Proper Basic Squat Movement
To start on the way to achieving the 30 day squat challenge results you want, learn how to do the basic squat step by step.
- Stand with your feet shoulder width apart, lift your chin up and push your chest up and out.
- Raise your arms up in front of you to the shoulder height with the palms down, just like you are getting ready to dive into water.
- Squat down like you are about to sit in a chair. Your thighs should be parallel to the floor. It’s easy if you arch your back slightly and put your weight in your heels.
- Return to a standing position.
Squat Variations (VIDEO)
Check out these 20 (seriously, 20!) ways to drop it low and get a serious workout.
What If You Can’t DO a Squat? (VIDEO)
Squats can be a pretty intense exercise so it’s always best to start slow and work your way up. If you think you might have trouble with the basic squat movement, don’t worry! Below we’ll go over a modified version of the squat to help you get started…
Modified Squats for Plus Size Exercisers
Here’s a great video from Coach Tulin that explains how to modify the squat. Coach Tulin explains…
I struggled with squats when I started on my journey to fit as a plus size woman at over 350 lbs. When I started working out, it was with Shaun T and Insanity. I could not do anything they did in the video. Lunges, squats, split squats, burpees, …. how do you do them when you are plus size? How does it look when other women who have a tummy are doing them? Does their stomach get in the way?
Watch a couple of the modifications I used to build up in my ability when it comes to doing squats as a plus size woman on a weight loss journey. How to apply all the experts information to my body and my journey.
The 30 Day Squat Challenge
The challenge includes 5 different types of squats:
Narrow Squat with Back Kick
Basic Squat with Side Leg Lift
Squat Challenge Schedule
The challenge starts slow so take it easy and focus on making the movements smoothly. We don’t recommend jumping ahead to day 30 (unless you don’t plan on walking for few days!).
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
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Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.