Squat Variations

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 type of squat? You shouldn’t and here’s why:

Have you ever noticed that when you do an exercise you haven’t performed in a few weeks, you experience a much more 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 week after week.

When you add variations into your workouts you can add strength faster and see more development and changes to your physique. Try new exercise movements, add extra weight or 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 to your program you will hit the muscles from different angles, helping to stimulate more muscle fibers and create a nice, fully rounded muscle that really pops. Add variation – you have nothing to lose and everything to gain!

Try these examples of variations for squats that can be built into your current training program. Remember to engage the mind-muscle connection and focus on the contraction, negative and stretch phase of the lift. Don’t rush through the reps, keep tension on the muscle through the entire range of motion to get the full benefit of each exercise.

Front Squat

Place the barbell at the 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 w/ Barbell 

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 in the gym. While I am not suggesting to drop your current routine and start this one, there is value in adding some variation to your training sessions so that you can stimulate the muscle in a different way and keep it responding without hitting plateaus.

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 the 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!

The Great Train It Right Pumpkin Butt Challenge

Summer is over and fall is here. That meals its pumpkin season. And if you are like me you love all pumpkin everything. The problem is that most pumpkin treats are loaded with sugar. Here is the great train it right pumpkin butt challenge that will show you how to combat those delicious treats! Grab your workout gear and get your butt on the move!

Download the PDF version here:

Train It Right - Alicia Bell - October Challenge

Deadlift

Stand with shoulder width stance. Start holding the weights in a standing position with your legs straight. Lower weights toward top of feet by bending hips and keeping the weight close to your body. Hinge back to starting position while keeping the legs straight making sure to squeeze the glutes at the end range for 1 second. Repeat.

Single Leg Glute Bridge

Sit on the ground with your upper back against the floor, with your knees bent, place one foot on the bench in front of you. Lift the other leg and keep it straight. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders. Pause for 1 second at the top before lowering. Repeat for both right and left legs.

Squat Jump

Stand with your feet shoulder width apart, drop down into a squat with your head and chest straight. Then power through your feet jumping up as high as you can. Return to the squat position and repeat.

Happy pumpkin butt training!

Top 5 Reasons Why Women should lift weights

A lot of women get intimidated walking into a gym and heading towards the free weight section. You shouldn’t be afraid to dive into the pit of grunting, sweating and good looking men because lifting weights (heavy ones at times) is what is going to get you the body that you really want. It will give you the curves, weight loss and the toned muscles that you want.

Going to the gym and just doing cardio is not going to get you the results that you have been wanting for so long. What it will get you; a flat butt, no muscle tone, and a lot of wasted time and energy. While lifting weights will get you the results that most people want which is a tight and toned butt, muscle tone and the best results for your time and energy.

The follow are the top 5 reasons why women should lift:

1. Weight Loss
2. Healthy Food Cravings
3. Tight and Toned Butt
4. Flat Stomach
5. More Energy

1.Weight Loss

One of the best things that happens when you get into the gym and lift weights is that you will lose weight. Believe it or not weight lifting will not make you big and bulky. The bigger muscle groups that you use when lifting the greater the fat loss will be. You will build long lean muscles that are great for burning fat. The heavier you lift the quicker that you will drop those pounds.

2. Healthy Food Cravings

When you start going to the gym regularly you are less likely to crave bad food. Once you hydrate more and eat cleaner your palate will change. That means that you will crave refined sugary foods less and want more of the fuel your body needs for energy for your daily workout.

3. Tight and Toned Butt

The more you lift heavy and add in squats and lunges the quicker that your butt will become tight and toned. If you strictly stick to cardio machines you do not activate the glutes fully to create that round bottom that everyone wants. So hit the squat rack, grab the dumbbells and lunge and hit the hamstrings to develop that round bottom that everyone looks for these days.

4. Flat Stomach

This ties in with weight loss. Because you are lifting and burning more fat the waist line is going to drop and the stomach is going to get lean and toned vs skinny fat and flabby.

5. More Energy

Once you start lifting the endorphins get released. What do these little guys do? Give you energy! That's why studies have shown that people who do strength training have more energy throughout the day than people who don’t exercise. The have less daily lows and have more energy to get through their days. So buckle up and prepare to feel healthy and energized when you start hitting those weights!

Don’t be intimidated the next time you walk into the gm and show those guys who belongs in that weight pit! Happy training and remember to Train It Right!

Hey Guys!

I want to make my blog a little bit more intimate. As some of you who have been following me for a while know that as of this year I started competing in Figure Competitions within the Ontario Physique Association OPA.

I was previously with Bombshell Fitness. Where my coach had me training and competing for bikini category. Although I love bikini. My body seemed more suitable for NPC bikini than bikini here in the OPA. I decided to switch to local coaching and saught out the best of the best. Sean Tierney of Team Trex.  We both concluded that I would be more suited for figure than I was bikini. I also began coaching with Team Trex. So if anyone reading this is thinking of doing a competition feel free to contact me about it. I will give you all the information for you to get started with me as your coach!

Anyway back to the point. The intense training/prep was much different than what I had been doing commenced. For my first show my coach and I decided to go the natural stream. I did a regional show. This show as held in Barrie. I placed second in my category and qualified for provincials to be held two weeks following in London. Where I placed 5th which qualified me for natural provincials.

Im still learning the sport, the judging and the reasoning behind placings. And I know I have a lot of growth and development to do physically to get to where I want to go in the sport. With that being said the training, dieting along with living my life with regular work etc was not easy. It was hard. I struggled with the diet the most. Not the training. When I don't have carbs I feel deprived for some reason when in fact the opposite is suppose to happen because your body produces keytones. This time around I plan on being even more detailed with my diet and hydration. Drinking 4L of water a day isn't easy either.

Im currently sitting 10 weeks out from the OPA Gala. This is an Open show. Not a natural one. I am really excited about this show and I can't wait to bring an enhanced package. An unforgettable one I hope. I have some weight to lose. I know it sounds crazy but stage ready is a whole different level of fitness than fit for life. Or even fit for a photo shoot. This lifestyle of competing is not for every one.

Im going to try and update you all as much as I can with my schedule on how everything is going. There are ups and downs but thats what makes sport magically! Competitors lifestyles are tough but I know I can achieve much more in this sport if I really put my mind to it! And if I inspire some of you along the way to compete, go to the gym or even just become more active will be reward enough for me!

Hollywood stars have some of the best bodies that we've ever seen! Let's face it, sometimes it's completely unbelievable and we're left to wonder if it is genetics or if it's 'genetically-modified' (i.e. plastic surgery). But the fact of the matter is that no matter what, a great body takes hard work, both in the kitchen and in the gym!

Teen Body Builder - Is She Too Young?

Teen reconciles studies, work and training to fullfill her dream of being a successful bodybuilder.

Karina Chaves just turned 16 years old and will participate on Sunday in the South American Championship. The competition, organized by the WFF federation and to be held in Curitiba, Paraná, Brazil will be the fourth of the young athlete's career.

Karina decided to change the dolls to iron bars at the age of 13 and began training alone at home imitating Youtube training videos without nutritional counseling or diets. The teen did cut out some foods, snacks, soft drinks and any kind of sweets, including chocolate although she loved it so much. All in order to fulfill her dreams of becoming a bodybuilder.

" I started training early because I used to see my brother go to the gym. It made me realize that I could actually lose weight and no longer be the chubby girl as I was called by other children at the time , "recalls Karina.

Even with her family's financial difficulties, it didn't stop Karina: "I never had financial support from anyone, but on the other hand, I can't complain about the moral support given to me by family and friends."

At 14 she began working as a receptionist at a gym and only then she began to eat better and buy supplements. It was also there that she met a bodybuilder Victor Soares, responsible for presenting the championships to Karina. At the time she did not know that at her age she already could attend these events. Her passion for the sport increased more and more.

Today Karina trains from Monday to Saturday for about an hour and a half accompanied by professionals, while following a strict diet recommended by a nutritionist, which is based on good carbs, fats, proteins and sometimes some fruits.

With all this dedication, when she was 15 years old, the teenager competed in a Brazilian Championship and won first place in three categories.

" It was all due to discipline that got all these victories and I hope all will go well on the next one too ," she says proudly and confident.

With the fully defined body, the young girl, who lives in the city of Apucarana, Parana, Brazil is constantly questioned and criticized by colleagues, but says she does not mind.

" Once I was using the stair master and a lady asked me:
- Why is your body all deformed? - I will never forget that day! How can someone compare definition with deformation? I found a bit of an exaggeration on her part , "sighs.

Karina says that even with all running around all day, she can still get good grades in school, be a good worker and a promising athlete.

" I need to always commit myself to school, I plan to study physical education in the future and cannot give in ," she adds.

The 16-year old has become an inspiration for other young people who end up following a heavy workout routine. However raising once again questions about the risk of starting weight training as an adolescence.
We decided to talk to Rickson Moraes, a Brazilian Orthopedic doctor and post graduate in Sports Medicine. During the interview, the doctor confirmed that there are benefits of weight training for teens and adolescents. It has been proven by the medical literature, however, it is essential that the exercises are done under the supervision of professionals used to working with young people, using load and volume and appropriate training.

" The exercises in this age group has always created a lot of discussions among physicians. Not long ago, it was not uncommon that these young people were prohibited from performing these activities, because many were afraid the practice could compromise somehow, growth and development , "concluded the doctor.

Im interested to know your thoughts on the topic? Please comment below. Teen Body Builder - Is She Too Young?

Guys, Get a Load of My Awesome Winter-Proof Fitness Activities

Okay guys, you need to make sure you’re staying in shape all year round. But, this can be difficult when you’re dealing with bad weather. So, why not make use of my winter-proof fitness suggestions. You can thank me later! For now, start focusing on getting that body in shape!

Self Defense

Image Link

Self defense classes are also a wonderful way of staying fit and healthy as much as possible. Now, these days you’re sort of spoilt for choice a bit when it comes to self defense classes. Look into local kickboxing or karate classes and sign up as soon as you can. You might also want to consider taking up wrestling! No, I’m, not talking about WWE, I mean actual wrestling. You’ll need to work on strength, and figure out your weight class. Use the digital wrestling scale buying advice available so you have the right equipment to start taking this seriously. Self defense classes are an awesome way of getting in shape and learning to look after yourself.

Go to the Gym

Pixabay.com

I know, I know, you’re probably rolling your eyes at this one. But guys, you want to get fit and healthy? The gym is the best way of doing this. It might seem laborious, but you’ve got to be disciplined about it. Did you know 80% of Americans with gym memberships rarely if ever use the gym? This is such a waste of opportunity, and you need to make sure you don't fall into this habit. Going to the gym may sometimes be the last thing you want to do, but it's also the best way of keeping fit.

Take Up Tennis

Picture

Why tennis you ask? Well, simple really. See, sport is a wonderful way of keeping fit, losing weight, and enjoy yourself. However, a lot of sports have to be played outside and are weather dependent. This becomes a problem in the winter because it is often cold, wet, icy and dark. However, tennis is something that you can play indoors all year around. And that's why it’s such a great sport to pick. Get in shape by taking up tennis and trying to emulate your heroes on the court. There are bound to be some indoor courts around your area, so this is worth looking into.

Workout at Home

Photo

I always tell people that they should come up with a way of working out at home. That means setting aside space where you can do exercise at home. If there's a spare room, or you have space in the garage, this is perfect. So, make sure you look at the best ways of doing this. Get some basic equipment like a weight set, a yoga mat, and an exercise ball. The great thing about getting fit at home is that it means you don't have to go out and join a gym if you don't want to.  And it’s completely weatherproof as well. Buy some fitness DVDs as well so you have a good place to start. You will need motivation and discipline to workout at home, but it’s certainly something I’d recommend trying.

Just because we’re heading towards the cold and dark of winter doesn't give you guys an excuse to ease off. I know it’s not as easy in winter as the weather may not enable you to go running or cycling. But, there are plenty of other things you can do to help you keep fit, even in the winter.

Under Armour is looking for Canada’s most passionate runners to participate in UA Run Camp. This is not for the faint of heart. I thought your readers would be interested!

UA Run Camp brings together the world’s most passionate runners and pits them against some of the world’s worst conditions. The goal is to push the limits of athletes farther than they ever thought possible.

Take a look: https://www.underarmour.com/en-ca/run-challenge

If that looked challenging, just wait until you see what’s next when runners take on “The Desert”. Want to be there? Here’s how you can earn your spot. Canadian runners have until September 16 to earn their spot at UA Run Camp by:

Sharing their most intense run on Instagram or Twitter tagging @uarunning #earnyourspotca and #uacontest

Logging an intense run on the MapMyRun or Endomondo app and sharing on Twitter or Instagram using #earnyourspotca, #UAContest and tag @UARunning with a statement about why they deserve a spot.

Getting Fit with Self - Defense In Mind

Wikipedia

The sad fact is that a lot of us feel very vulnerable when we’re outside. It doesn’t matter what sex you are, or whose company you tend to keep. Some of us simply don’t feel all that confident when we’re out in public. This can be especially damaging when we’re trying to have a good night out, or when we’re travelling somewhere alone.

One of the best ways to tackle this sort of fear is confidence. I’m not talking about the confidence that nothing bad will happen. (Although if there is a magic wand that grants such freedom from worry then please let me know if you find it!) It’s more about having confidence that, should someone make an unwanted move on you, you can handle the situation effectively. Maybe this is through conversation. Maybe it’s through being able to run away. Maybe it’s even in taking more physical action against an attacker.

Whatever the case, keeping physically fit can actually help a lot with this type of confidence. But what if we take fitness a step further and actually incorporate self-defense? It’s absolutely something that everyone should consider, especially those with these sorts of worries.

Pixabay

Considering general fitness

As I said before, keeping physically fit can help a lot in this area. That’s because, whatever action you choose to take, you’ll be better at it if you’re physically fit. Let’s take a general example. A lot of people are scared of these situations because they don’t run very fast. Or, if they do run fast, they don’t have a lot of stamina.

Well, by keeping up with a consistent and strong fitness routine, you can improve on both those areas. Keeping your physical strength up also helps you keep mentally sharp. Running will increase your lung capacity, allowing you to run for longer. Focussing on muscle strength will help with other defense techniques. Speaking of which…

Pixabay

Direct defense techniques

When people talk about self-defense, they’re usually thinking about something very specific. They think of particular techniques that will allow them to fend off attackers if an encounter becomes violent.

If you want to best combine physical fitness with self-defense technique education? You may want to look into mixed martial arts, or MMA. Of course, as anyone who has seen The Karate Kid knows, there’s a lot more to this activity than simply learning how to fight. MMA can provide you with a thorough workout good for both mind and body.

Flickr

Evasive maneuvers

Sometimes, the best option really is to just run. But we don’t just want to focus on speed. We probably need to focus on evasive maneuvers through an urban environment.

A lot of people believe that parkour is only about jumping around on public property in an effort to impress your friends. But think about it. Parkour is the method by which you learn to move through complex environments at high speed. It’s about overcoming physical obstacles with ease. Let’s say you’re running away from an attacker. Are you sure that knowing the best way to climb and jump a wall wouldn’t be extremely useful? It may sound unconventional, but it could absolutely boost your confidence.

If you guys are tuned into the Olympics like I am you must be feeling motivated to get your health and fitness not track! You don’t need to head to Rio for a taste of Gold this summer. Zespri® Green and SunGold Kiwifruit are a refreshing and nutritious snack that will keep you on top of your game.

I was lucky enough to find an amazing box full of kiwi at my door step this week! Nothing screams refreshing like fresh Gold Zespri kiwifruit! I was excited because my box came with a little kiwi scoop that makes eating them a whole lot easier! They even gave me a nice apron to wear will I cut up the delicious green fruit.

Did you know:

With just one serving of Kiwi there are over 20 vital nutrients and boasting more vitamin C than an orange, kiwifruit plays an important role in boosting your performance and maximizing recovery during athletic activity.

The green fruit are also power up with potassium. Any professional athlete will tell you an important factor in achieving a successful workout is remaining hydrated. As the intensity of the workout increases, key electrolytes (like potassium) are lost through sweat glands.  Two kiwifruit contain an equal amount of potassium as an extra-large banana, and will also improve performance while replenishing lost energy.

Kiwi also help with alkaline balance. Did you know it is essential your gut has the proper pH balance. Foods like kiwifruit, which are heavy in alkaline, allow you to neutralize your stomach’s acidity, which gives you more energy.

Kiwi fruit are also a good source of fibre. Not only does fiber lower cholesterol and help maintain a healthy weight; but a high-fibre diet is a big player in muscle growth, and will provide you with the energy you need to perform at your best. Two kiwifruit contain more fibre than a bowl of bran cereal. Now that's a lot of fibre!

To find out more about Zespri visit their website http://www.zespri.com

Thanks again Zespri for brightening up my day and refreshing my palate!