He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

You may be trying to get back in the groove of work and things may be busy and hectic.  But that should never be an excuse to NOT sneak in some healthy snacks during your every day routine.  Just think, if you substitute a few of these items for you usually snack of chips or a candy bar just image how many calories you will be cutting per week! And in the long run, it will help you shed those extra unwanted calories!

Don’t forget, you would like to make your snacks no more than around 300 calories.  You don’t want to use most of your calorie intake on your snacks! A snack is supposed to be a filler to help you in between meals when you feel that you are hungry.

Here are some more great healthy snack ideas that are easy, quick, and not expensive! Thanks to SixSistersStuff.com for sharing some of these amazing ideas for this list of snacks that you can grab on the go!

1. Frozen Grapes (or any type of your frozen fruit! Suggested serving size is 1 – 1.5 cups)

2. String Cheese (preferably the low-fat sting cheese)

3. Banana (Also try a  Frozen Banana.  Make sure to peel it first, stick in the freezer overnight it’s like a popsicle!)

4. Low-fat Yogurt (there are several options…Yoplait…Greek Yogurt…and Dannon even has some yummy options)

5. Sugar-free or fat-free pudding

6. Apple slices dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans or another favorite nut. Organic peanut butter is a little more expensive but it is usually the better option)

7. bag of popcorn (not the movie extra butter popcorn.  Try the popcorn with little to no salt and butter.  Try using spices to add the extra flavor to your popcorn for a healthier option)

8. Applesauce

9. Raw veggies with hummus or any other type of low-calorie veggie dip

10. Almonds (or any other type of nuts.  Suggested serving size is 1 cup)

11. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate)

12. Smoked Beef Jerky (about 1 oz- look for the  low-sodium! options)

13. Chocolate Milk (try to get the 2% option if available!)

14. Hard Boiled Egg (suggester to have one…maybe 2 if you are having a big craving between meals!)

15. Sunflower Seeds (suggested serving size about 1 cup)

16. Cottage Cheese (suggested serving size 1 cup…also try to add fruit on top or sprinkle some nuts on top for added flavor)

17. Sliced Cantaloupe

18. Raisins (suggested serving size about 1 cup)

19. Pita Bread and Hummus (suggested a few slices of pita bread with about 1/4 cup of hummus to equal about 275 calories)

20. Rice Cakes (try also having these with a banana and about 1-2 table spoons of peanut butter for added flavor to equal about 220  calories

21. Jello (try not to add the whip cream and other high sugar extras on top of it. Try it with nuts or fresh fruit for a healthier option)

22. Dried Fruits

23. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)

 24. Pistachios (suggested serving size is about 1 oz which is about 149 calories)

25. Clementines (the “Cuties” you may find at the grocery store)

26. Fruit Smoothie (make sure to make the smoothie with low-calorie options…not ice cream or whip cream…or any type of cream. Stick to 100% fruit juices and real/frozen fruit. Try adding in yogurt into the smoothie to add flavor and thickness)

27. Handful of olives

28. Pickles

29. Handful of blueberries with 2 tablespoons fat-free Cool-Whip

30. Ants on a Log (celery with peanut butter and raisins)

31. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.

32. Peanut Butter and 1 whole  Banana on whole wheat bread

33. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)

34. Plain Yogurt with fresh berries (with 8 oz of regular plain yogurt and 1/2 cup of fresh fruit or veggies to make a 180 calorie snack)

35. Tuna on 1 slice of whole wheat bread ( you can have 4 oz of plain tuna on 1 slice of break to equal about 250 calories. Add condiments sparingly to help keep the calorie intake down!)

Before you start please keep in mind that it is always a good idea to warm up and stretch before you start your routine. This can be done by jogging in place, jogging a short distance, or even run up and down some stairs to help get the blood pumping through your body.

Thanks to Men’s Health Magazine, they have some great routines and pictures to show some great things men and women can do to exercise! I will share a few with you from their website:

Here is the suggested workout:

The Workout

1. Prisoner squats (30 reps)

2. Pushups (30 reps)

3. Jumps (10 reps)

4. Swiss-ball leg curls (10 reps)

5. Swiss-ball pikes (10 reps)

6. Stepups (20 reps)

7. Forward lunges (30 reps)

8. Tucked-elbow pushups (20 reps)

9. Prisoner squats (15 reps)

 

Directions: Do this workout 3 times a week — Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

Prisoner Squat

Stand with your hands behind your head, chest out, and elbows back [A]. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine [B]. Squeeze your glutes (aka your butt!) and push yourself back to the starting position.

Your toes should be angled slightly outward. Don’t raise your heels as you drop into a squat.

Pushup
Assume a classic pushup position, with your back and legs straight and your hands beneath your shoulders [A]. Brace your abs and keep your body rigid. Now lower yourself until your chest almost touches the floor [B]. Then push yourself up until your arms are extended.

Keep your back flat and lower your body until you’re about an inch off the floor.

Jump
Stand with your feet shoulder-width apart. Now dip down at your hips and knees [A] and explode up [B], jumping as high as you can. Land as softly as you can, and then lower yourself and repeat.

Drop your hips back to generate power, and land on your toes before sinking into your heels.

Swiss-Ball Leg Curl

Lie on the floor with your calves resting on a Swiss ball and your arms outstretched. Squeeze your glutes to raise your hips off the floor until your body is in a straight line from your shoulders to your ankles [A]. Pause for a second, and then bend your legs to roll the ball toward your butt [B]. Straighten your legs to roll the ball away from you, and then lower your body to the floor.

Drive your heels into the ball to lift your body and activate your hamstrings.

***NOTE*** You do not have to use a ball (if you do not have one or you can’t afford one…but you can find some at a reasonable cost if you look online or maybe on eBay) You can use  a bench, a bed, or anything that will elevate your legs and will not topple over (we don’t want you to hurt yourself while you are trying to workout!)

Swiss-Ball Pike

Assume a pushup position with your feet resting on a Swiss ball, your body in a straight line from toes to shoulders [A]. Keep your back straight as you contract your abs, raise your hips as high as you can, and roll the ball toward you [B]. For an easier version, pull your knees up to your chest without raising your hips.

Your toes should be on the top-center of the ball to help maintain your balance.

***NOTE*** This move is def needed with a balance ball and is a more advanced move.  To start out you can use a bed or bench (or anything stable as talked about before) and do an elevated push up. This will allow you to build up your balance and get more comfortable until you are ready to try this move. 

Stepup
Holding your arms straight out in front of you, place one foot on a step or bench that’s about 2 feet off the floor [A]. Push down through your heel to lift your other leg [B], and then return to the starting position. Complete all your reps with one leg before switching legs and repeating the movement.

Your entire foot should be on the bench, with your toes pointed forward.

Forward Lunge 
From a standing position [A], take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor [B], hold for 1 second. Then return to the starting position and repeat with your other leg. Make it harder by holding the lowered position for 5 seconds.

Make it harder by holding the lowered position for 5 seconds.

Tucked-Elbow Pushup 

Assume a standard pushup position [A], but keep your elbows tucked in against your sides as you lower yourself until your chest is about an inch off the floor [B] and then push yourself up. To aid your form, place your hands closer than shoulder width, about 6 inches apart.

To aid your form, place your hands closer than shoulder width, about 6 inches apart.

***NOTE***This too is an advanced move. So do not get discouraged if you can not complete a full set the first few times.  

There are several different things that you can change in your day that will help you shed those extra pounds throughout the day. Here are some ideas for some non gym type “exercises” that you can do (or add to your day) that may help you optimize the amount of calories you burn a day.

• You know that elevator you wait 5-10 minutes on each morning on your way to your office? Take the stairs instead!
• Try walking more! If you need to run to the corner store to grab some milk or bread walk! Not only will this be beneficial to you, but this can also help you save gas money!
• You can animals on a walk or jog with you. You will complete 2 tasks that way (walking the animal and getting your exercise!!)