Tag Archive | squats

I had to share this…

Hi everyone ❤

I decided to do week 1 in my Abs After 30 program.  If you are wondering week 1 is a carbohydrate purge week, meant to purge your liver of carbohydrates so that you can optimize your hormones.  (It is explained thoroughly in the ebook.)  But I just wanted to check in and say how GREAT I feel!  Week 1 is always very difficult because of the hormonal cravings you experience.  Since your body is used to insulin rising and falling in such a large swing, your body tricks you into thinking you are hungry (even after a meal).  But my will is strong as I know my health is all the better for it.  And now that I am here, I feel fantastic!  Most notably, my brain function clears and feels more crisp, sugar cravings are gone, and energy levels are at a high.

I also had a great leg workout at the gym today!  I performed squats, hack squats, and kettle bell swings to fatigue, finishing off the workout with 3 sets of pistol squats on a bosu ball with no shoes for balance.  Top it off with 10 minutes on vibration therapy, 10 minutes in the sauna, and a stretching session.

What a great week!  Hope you had a great, healthy, energetic week as well!

My love,

Dr. Kristin

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Squats are a girl’s best friend

If you’re not squatting, I want to help you start!  It’s one of the most functional, butt blasting, fat burning, feel good exercises out there.  For a female, squats are especially useful in the vain game since we deposit a good amount of cushion in our bottoms.  The more muscle you use in a resistance exercise, the more fat busting testosterone is produced.  Muscle is more metabolically active, which means less fat.

Function wise, how many times a day do you need to squat?  Think about it…  Every time you need to go to the bathroom.  Granted you’re not putting 50 lbs on your back as you do it.  But in the long run, your grannie legs will thank you!  Plus many people do not realize the extent that squats strengthen your pelvic floor.  The pelvic floor is the group of muscles that extends from your pubic bone to your tailbone (in no specifics), which surrounds your urethra and anus and aids in control of excretion.  That means no unnecessary urine leaks, which is especially useful if you plan on having children.

So what do you need to do to start squatting?  Well, you have several options.  You can begin with air squats at home.  Stand with your feet hip distance apart, toes turned outwards 30 degrees.  Now lower your tush towards the floor, throwing it back instead of straight down (your knees should be directly over your ankles when you reach the bottom).  Think of sitting back on a chair.  Lower your butt to the floor as far as you can, below parallel please (this means your rear is below your knees)!  Repeat until you cannot do any more.  Know that you will be sore!  It can be hard to get used to being sore after a new workout, but think of it like a badge of honor.  It means you made progress.

When you need more of a challenge, you can add weight to your back.  Anything from a gym bar to dumbbells or kettlebells by your side.  I start with low weight to warm up, and then move up according to my strength levels.  (I push myself, but the heavier you go, you need someone to spot you.  This is only for advanced lifters.)

I really hope you considering squatting as a new part of your exercise routine!  Squats really are a girl’s best friend!

My love,

Dr. Kristin