Did you know that Squatting is a fundamental human movement pattern that involves nearly every muscle in the body. Squatting improves fitness, performance, and mobility for daily-life tasks. But do you always do the same squat? You shouldn’t and here’s why:
Have you ever noticed that when you do an exercise or even squats when you haven’t performed them a few weeks or even months, you get intense delayed onset muscle soreness (DOMS) for two or three days afterwards. Well that is because your muscles are moving in a slightly different plane of motion than what they are used to, and they’ve become unaccustomed to this newly reintroduced movement. Don’t get stuck doing the same exercises each and every week. Change it up so that you can wake up muscles that may not be getting used if you are continually doing the same exercises.
When you add variations into your workouts what will happen is you will have more gains, potentially progress faster and see development and changes. Try new exercise movements that target the muscles in your program, or try to add extra weight. You can even perform more sets and reps each workout. It’s all about the variation. Variations also help keeps you mentally stimulated and non stagnant in your workout regime. This keeps the workouts fun and exciting as well as challenging. When you add variation exercises you will hit the fibers from different angles and create that nice and full muscle so you have nothing to lose and everything to gain!
Try these following variations for Squats remember to engage the muscles in the exercise and focus on the contraction. Don’t rush through the reps keep everything engaged and firing to get the full benefit of each exercise.
Front Squat
Place the barbell upper chest height in the rack. Step forward and position bar in front of shoulders. Cross your arms and place hands on top of barbell with upper arms parallel to floor. Then move the bar from rack. Squat down by pushing your hips backwards while allowing knees to bend forward, keep your back straight and your knees aligned with your toes. Squat down until thighs are just past parallel. Return to the starting position and repeat.
Bulgarian Split Squat
This can be done with a barbell across your back or dumbbells in both hands. Stand with dumbbells in your hands or bar across your back. Extend leg back and place top of foot on bench. Lower yourself down by flexing both the knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to your starting position and repeat. Then switch legs.
Hack Squat
Position barbell just behind your legs. With feet flat on floor shoulder width apart, squat down and grasp barbell from behind with overhand grip. Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat.
Heels Elevated Hack Squat
Place some plates or a step behind you. Position barbell just behind your legs. With toes on the floor and your heels on top of the step making sure that your feet are shoulder width apart, squat down and grasp barbell from behind with overhand grip. Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat.
Goblet Squat
Stand holding a dumbbell or kettlebell close to your chest. Then squat down between your legs until your hamstrings are on your calves. Keep your chest and head up. At the bottom position, pause and make sure that your elbows are on the inside of your knees and legs. Return to the starting position, and repeat.
Sumo Squat
With bar upper chest height, position bar on the back of your shoulders and grasp bar to sides. Place feet wider than shoulder width apart and make sure to point your toes outward 45° to 30°. Begin by squatting down by bending hips back while allowing knees to bend forward. Keep your back straight and your knees aligned with the direction that your toes are facing.. Descend until thighs are minimally just past parallel to floor. Return to the beginning position and repeat
Curtsey Squat
Stand with your feet hip width apart and hands on hips, weights in your hands or barbell across your back. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg, head up and chest up. Return to the beginning position of standing and repeat.
Box Squat
From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with either a regular squat position with feet shoulder width or a wide stance with feet flared out slightly. Then sit back onto box by bending hips back while bending knees, keeping your knees in light with your toes and your head and chest up. Using a controlled movement then lower your glutes onto box. Once contact is made stand back up returning to the starting position and repeat.
Much of how you use the above squat variations comes down to what you are currently doing. I am not suggesting completely changing from one style to another. I am simply saying there is value in adding some variation in a small percentage of your training sessions so that you can see changes and spice up your routine.
At the end of the day, it is important to realize that no matter where you are in your training experience, there is value in occasional variation adjustment. Whether it is to bring up weak points or to keep your body healthy and in balance, varying stance and bar placement, using dumbbells instead of a barbell can add that missing element and help with your progress.
Happy Training!
Top 5 reasons your fitness program can fail
Whether you are starting a new fitness routine, an experienced vet or even a recreational gym user your fitness program can fail. There is a risk you may get bored, not see results or even over train. All of these things can cause you to lose commitment, stress out, become demotivated or fall off your fitness routine. The following are the top 5 reasons that your fitness program can fail and how you can prevent that.
You have not set any goals
You are in the wrong training environment
You don’t have a support system
Not allowing for ‘fun’ time
You Don’t have a training schedule
1. You have not set any goals
In order to succeed at whatever your fitness goal might be it is important to set specific goals. These goals will help you attain your end goal. It usually helps to also set a timeline to achieve these goals. One of the best ways to do this is to set what is called a S.M.A.R.T goal. Often times we head into the gym with no idea what we are trying to accomplish or vague goals like "losing weight", "toning up", “working on my upper body….” S.M.A.R.T stands for Specific, Measurable, Attainable, Realistic and Timely. A specific goal has a much greater chance of being accomplished than a general goal. When a goal is measurable it helps to establish concrete criteria for measuring progress toward the attainment of the goal you set. An attainable goals is important because when you choose goals that are most important to you, you will be able to figure out ways you can achieve them. A realistic goal means that you will be able to reach it and it. You can always reassess once you achieve it and set new goals. And finally the goal should be timely and set within a certain time frame to make sure you stay on track it should be written down.
2. You are in the wrong training environment
Going too extreme, too soon. i.e. forcing the body adapt to too much stressors all at once. Make changes gradually. Or you are in the wrong training environment and need to make a change to the right environment for you. If you don’t like big corporate gyms, then join a small studio. If you don’t like training alone, then try group fitness. If you only like training at home, then investigate that option. Whatever it is, you won’t continue going somewhere that you don’t enjoy walking through the doors.
3. You dont have a support system
If you don’t have a support system in place to keep you accountable you are setting yourself up for failure. Training partners, friends, spouse – people that are supportive of your goals. Too many roadblocks on the path can lead to failure. When you have a support system you are more likely to stay on track, be motivated and stick to a regular routine. We never want to let our friends or loved ones down, and we definitely don’t want to leave them waiting at the gym for us!
4.Not allowing for ‘fun’ time
Whether it’s a cheat meal or time away from the gym, the body and mind need temporary breaks, not pushing it 100% all out all the time. Allow for some things you enjoy and the program becomes much easier to follow. Plus this allows your body time to recover, regenerate and be prepared for the next week of workouts. I like to take Sunday and use it as a family day that way I enjoy my time and have some time away from the gym.
5. You Don’t have a training schedulePick a plan and stick to it for the duration. i.e. trust the process. Far too many try something for 2 weeks decide it’s not working and jump over to the next latest thing. One of the best ways to do this is to get a one-on-one personal trainer. If you would rather workout on your own maybe hiring an online coach like Me is an option. Online training programs like Trex do customized programs for you and you do them on your own. It’s a great option if all you need is to have someone to be accountable to.
There are a lot of different ways as you can see that your program can fail but you can succeed. Remember to set goals, write them down, get in the right training environment, find a support system, stick to a schedule and allow yourself some fun from time to time. You will be much more successful and happier with your results if you follow those steps! Happy training!
fitness, workout, gym exercise, lifestyle and healthy concept. Close-up Legs and feet of women walking on the treadmill in the gym for good health and strength at sunset.
Before outlining my tips, it is important to mention some key points about human psychology and the difference between goals and processes.
It is believed that people are creatures of habit, and not just at the mercy of their genetics. The significance of this is that routines can be put into place which become habit over time and then further evolve into a lifestyle. With this in mind there are a number of strategies which can be used in order to get more efficient and steadily progress.
If there are no goals then there will be nothing to work towards. Having a goal gives motivation. One of the main purposes of life is to achieve goals. Lazy people cannot be lazy if they have goals, as goals are what sets lazy people apart from active, motivated people. Write down your goals and all you want to achieve. Sign it with your name. And stick it onto the wall. This means that your goals are now tangible, and you have committed to achieving them.
A process is something that you will do everyday. A lesser known tip is that in order to reach goals you have to set processes. A goal might be to write a Novel. A process might be to write your novel everyday, or to write 1000 words every day. You cannot fail to achieve a goal if you commit to doing processes everyday, as ultimately your goals will be achieved.
The following are Seven self care tips for Lazy people. Some might seem obvious at first, however it is important to bear in mind that not everybody has the same levels of motivation or enthusiasm, and everyone is different. Make use of goals, processes and signatures to put the following tips into action and to integrate them as part of a healthy lifestyle.
1 – Exercise
Obviously you need your body in top physical condition. Use the goal/process/signature protocol mentioned above to exercise 3-4 times a week minimum. If you are sitting in front of a desk for 8+ hours a day looking at a computer monitor, then stretching is of the utmost importance, as well as fresh air. Exercise outside is best as nothing can trump fresh air, which will also help you sleep. There are several hit and tips on GGP about how to motivate yourself to work out for extended periods of time.
2 – Establish a Morning Routine
A good breakfast will set you up for the day in terms of what you eat. But a good routine will set you up for the day in all ways. Establish a morning routine which incorporates a period of meditation, eating a healthy breakfast, looking at the goals you need to achieve and saying positive affirmations. This will put you into a positive mind frame for the day instead of just rushing out the door in the mornings in order to beat traffic and make it into work on time.
3 – Have a Skin Care Routine
Skin Care is perhaps the most overlooked area of physical health. The skin is the largest organ in the body. However, little attention is paid to skin care. There are ample opportunities to absorb much needed nutrients through the skin. The shower is completely under utilized and is a prime opportunity to allow vital minerals to soak into your skin. The shower is the ultimate form of skin care. Get an organic, high quality body lotion and just allow it to soak in. Your skin is “eating” the lotion in the same way that the mouth “eats” food. It is also very important to be aware of what types of skin products your skin care regime includes – makeup, sunscreen and hand lotions often contain harmful chemicals. Organic is best.
4 – Eat healthy
This means an increase of fruits and vegetables, and a decrease in animals and animal products. It does not have to be a big deal, you can just give up sugar, alcohol and processed foods at a moment's notice. Simply stop eating them now and put focus towards eating healthy. 21 days is the time it takes to establish a habit. Thus if you can manage to eat a certain food for this time period it will no longer be a strain, it will be incorporated as part of your lifestyle.
5 – Drink Water
Aside from skin care this is perhaps the most overlooked area of physical well being. The advice to drink lots of water is well known. What is perhaps lesser known is that the quality of water indicates if you should be drinking it in the first place. A water meter can be purchased on Amazon for $10. The difference between drinking water with 0 Parts Per Million(PPM) and 200 PPM is quite literally the difference between drinking water that is pure and water that is poisonous. Most bottled water has PPM in the range of 200+. Test your shower water as well as the skin is efficient at absorbing water.
6 - Destress
Stress is touted often as the main cause of disease and mental illness. There is never any reason to stress. Even if it's a self help tip such as to drink clean water, do not stress if you cannot put the tip in practice right now. Do what you can when you can and don't stress about the rest.
7 – Unplug
In order to engage in maximum productivity it is best to know how the mind works. Study after study has proven that best results are achieved by 40-50 minutes of focused attention, followed by 10-15 minutes of focused relaxation. Thus even if you feel you could work for longer than 50 minutes it is best to stop for a few minutes, take a few deep breaths, relax completely and utterly and resume work after your relaxation period. Most people actually take their work with them on their break, as their work related thoughts keep replaying in their minds. This is counterproductive. Time off is essential for mental maintenance.
Summer is just around the corner and it is getting warmer and warmer. That means here In Canada we can start exercising outside.
So here are my: Top 5 Benefits of Exercising Outdoors
Sorry gym rats but there are more benefits of exercising outdoors than indoors. Summer weather is upon us and there are so many activities you can now take outdoors. Running, swimming, park workouts, beach workouts and cycling are amongst the activities you can do outdoors when the weather cooperates. There are a vast number of benefits to taking the workout outside and here are our Top 5:
1. Sun exposure increases vitamin D levels in the body and helps optimize hormones.
2. Oxygen levels are higher in the fresh air outdoors than indoors.
3. Exercising outdoors has been proven to make you happier and lower rates of depression.
4. Outdoor greenery can raise serotonin levels.
5. There is more sensory stimulation with exercising outdoors than indoors.
VITAMIN D
According to the Vitamin D Council, the sun is a good source. Vitamin D is also especially important for good overall health and strong and healthy bones. I also helps fight infection by helping your in the muscles, heart, lungs and brain work optimally. According to the Vitamin D Council “a lack of vitamin D has also been linked to some other conditions such as cancer, asthma, type-II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis, Crohn’s and type-I diabetes.”
OXYGEN
Outdoors air has more oxygen than the air we breath indoors. Indoors the air can be destroyed by tobacco smoke, city smog fumes, re-circulating air in buildings, improper ventilation, exhaust, and other pollutants. Aqua 4 Balance states that ome of the bad side affects from a lack of fresh air are caused by a lack of oxygen to the brain include, fatigue, drowsiness, dullness of mind and irritability.
DEPRESSION
Nature increases positive thoughts and feelings of happiness and well-being. Exercising outside has been shown to reduce depression or symptoms of depression. Research has shown that exercise is an effective treatment for mild to moderate depression.A current study, published in the Journal of Affective Disorders, followed a similar method to one from 2008 that showed that a one-hour walk in a woodland park improved memory and attention. Web Md states that endorphins that are released during exercise trigger “a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” Regular exercise has been proven in studies to reduce stress, ward off anxiety and feelings of depression, boost self-esteem and improve sleep.
SEROTONIN
Serotonin levels are increased when you exercise outdoors or in green spaces. What is serotonin you ask? According to Australian Lifestyle serotonin is a neurotransmitter that is important in appetite control, sleep and our general metabolism.
SENSORY STIMULATION
The outdoors is constantly changing. You see birds, as you walk terrain changes, people you walk by have different faces, there are sounds and smells. Exercise is beneficial for physical and mental health and sensory stimulation can improve the quality of life for the average person and especially people with mental dementia according to Alzhemers.Org.
We hope that these 5 benefits of exercising outdoors motivated you! Don’t you just want to grab a pair of runners and hit the park for a workout session. Get up, get outside and get active!
Online Coach
As you have known I have been taking an extended period of time off from stage. There are a lot of things that I have learned about the sport from an outside perspective. In addition there are things that I have learned about life during this time as well.
1. When someone shows you who they are, believe them the first time. 2. Absence diminishes mediocre passions and increases great ones, as the wind extinguishes candles and fans fires. 3. If you love someone, set them free. If they come back they’re yours; if they don’t they never were. 4. Truth is everybody is going to hurt you: you just gotta find the ones worth suffering for. 5. How people treat you is their karma; how you react is yours. 6. The beginning of love is to let those we love be perfectly themselves, and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them. 7. Sponsorships don’t care about your health…they will drop you on a dime. 8. The power is in consistency. 9. Good coaches are worth every bit that they charge. 10. The sport of bodybuilding is very narcissistic and self serving… don’t take it too seriously because esp as a female it does not pay well and you should have a backup plan.
Taking on clients now 💪🏾 serious inquiries only! Let’s work fam!
——————————————————— 💻 All links are in my bio ——————————————————— 💪🏾 Online coaching
I am going to make blogging a daily thing from here on out. Since pre covid I have been inattentive to this blog and my own passions for helping people become the best version of themselves. And that is partially due to the fact I wasn't being the best version of myself. I was in a bad place after a bad relationship and a bad breakup and multiple unhealthy competition preps.
I am making 2024 my mission to find myself again and get in control over everything in my life:
Personal
Professional
Passions
Bodybuilding
Blogging
Vloggng
Podcasting
Re-building my brand
I wan to show up as the best version of myself. But not just for me but for others.
What does that mean for this blog?
It means content in blogs, reviews, news and all things health and fitness. I love it - even if no one is reading this or seeing my content this platform, YouTube and my podcast are more like journals/documentation of things I love and enjoy. And if I can positively impact anyone while sharing then that brings me joy.
This post is to keep me accountable. So thank you to those who made it this far.
Alicia
Well it is February 14th. Time doesn't feel real. How is it February already. I am currently sitting at the cafe at the w hotel in Toronto near my house enjoying a great cup of peppermint tea doing some reflecting and I decided I should check in with my blog that I have been neglecting.
What's new?
I am still single (but talking to someone)
I have to move again
I still have not started a prep
I do have a lot to be thankful for but I also have a lot weighing on me. Life is hard alone. But this isnt a negative blog. I am going away to Punta Cana with my friend in March, I an off work for a week and will reset, reorganize and figure my life out, goals, moving etc. My work life is ok but not at all what I ever pictured it to be...but is even any of my life what I had pictured it to be at this age....hell no. I really want to rebrand my fitness content, regrow my online business and sort everything in my life out. In addition I want to also compete and just get back to a happy place.
Other than that I am sorry to anyone who actually reads my blog that I haven't been consistent. I truly just haven't had the motivation to be creative like I use to be. But I am determined to find myself again. So thanks for sticking with me during this process/over the years etc.
If you are alone on Valentines Day like me - Pour yourself a nice glass of your fav sugar free beverage, take a relaxing epsom salt bath, put on a show or if your like me the Cavs vs Bulls game and enjoy. I am also going to be doing a lot of goal setting, gratitude and journalling. I think that those things will keep you In a positive mood and on a good path to self love. <3
Even if your night doesn't look like mine - make it a night where you do positive things that you yourself love and it will be a great valentines.
Hello to anyone who follows this blog or knows I even have one. I actually have been blogging since around 2009-2010 on and off. Usually reviews and fitness things. Kind of the same on and off as my vlogs and my socials. It always feels like the same things on all of my platforms at times. Im literally doing all the same things as many others but never break through - never really reach the viral content or quite see the success that I want from it. So I take time away. I get fixated on whatever new path or challenge I take and then always find myself back to try again.
Now that 2024 is here my goals are:
Compete again
Weekly Vlogs
Blog/Reviews
Open myself up to love
Pay off debts
Advance my online coaching business
Advance in my career at work
Journal
Basically I just want to work on the higher version of myself.
Hoping to keep with it and just work on my scheduling out everything to be more organized.
My French bulldog Sampson passed away suddenly on Thursday morning. It was shocking and unexpected.
What I didn't do: fall off my plan, binge.
What I did do: Morn, loose sleep and took rest days.
Although I am heart broken and no frenchie or dog of that matter could replace my baby/sidekick/shadow and Adonis' brother. He truly was one of a kind. I have taken the days since to reflect and member him as he was. The most loving baby ever. However my life is still filled with love from Adonis.I have come to the realization my household and my family is meant to have 2 dogs. It is too quiet and lonely without another dog.
If you met Sammy or know me you know how much that dog meant to me. Im truly heartbroken and devastated. I don't have family and my dogs were/are my family. I was not prepared to lose Sammy at all nor am I in a financial position to purchase a new frenchie right now. But I will be saving up to get a new baby.
With that said I will be sending training programs and or guides to everyone who donates to my new puppy fund. Anything truly will help fill my lonely void and empty house.
