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Protein-filled snacks for a healthy, quick boost~
What are your favorites? Have any to add? Let me know! If you'd like to order any of these, you can click below for links to the snacks!
(I do receive a small percentage for using these links, but not from the companies-- the opinions on the greatness of these snacks are my own! )
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Yes, it exists. Seriously.
Wait, it gets better. It's only FOUR ingredients. What?! I know, I dove in not knowing what the results would be, but they were SO good I had to share with you. You know I love finding healthy but delicious snack and meal options, and my go-to fruit and protein mixes are made by me daily, but a dessert I can bring to a gathering that doesn't have SUGAR added? This is gold. I was charged with bringing a 'chocolate-y dessert' to yesterday's Thanksgiving gathering, so I went on the hunt to find a healthy alternative. The result was beyond what I could have hoped for. Even the gourmet chef at the table complimented it! (Not tooting my own horn, all the kudos goes to the person who came up with the recipe-- link below.) 1. Dates 2cups, blended into a paste (the only challenge-- you could also buy date paste-- link below) 2. Cocoa powder 6Tbsp 3. Baking powder 2tsp 4. Eggs 3 large Blend it all together, pour in springform pan, back 30min at 350. THAT'S IT. Optional frosting made with maple syrup (the only added sugar, and it is optional and only 3Tbsp for the whole topping-- you could use less, too), cacao powder (filled with nutrients), and coconut oil. Full tasted like a fudge-y flourless chocolate cake. Amazing. This is the recipe here. If you make it, let me know here or tag me in a post @be.bykate! Photo? No. I was so excited to bring it to the gathering, I completely forgot! But here's the gorgeous table setting at our dear friend's home. See more about her stunning styling here.
date paste link
Okay, so maybe that title doesn't quite have the ring to it we hear in Wizard of Oz, but those three exercises are what we are honing in on in today's post.
Additionally, hopefully these variations will remind us all that there are so many ways to work a muscle group. If something doesn't feel right to you, after ensuring you are doing everything 'correctly', then it is time to seek out other variations or other exercises completely. Reach out to me or another trusted fitness professional if you have questions. Below, let's look at some ways to progress these common and beneficial exercises. If you are just starting out, you may want to check out The 101 Series, where you can take things back to the basics and ensure form, safety, and understanding. PLANKS These guys could be an entire novel in on themselves with the amount of variations available it seems, but I wanted to share just two today-- two really powerful progressions. Adding a stability ball. (Safety first! A ball is an unstable surface.) Whether staying in place on the ball or adding a slow movement in the arms, you're abs will be on fire Important details: -Again, safety first. This is an advanced exercise. Everything at your own risk. -Long torso-- drawing belly away from floor, neck in line with spine, breathing. -Gentle and slow when going into this and out of this (I suggest starting and ending on your knees)
LATERAL LEG WORK
While I wanted a more straightforward exercise name here, since two of these progressions involve more than the standard side leg lift, I went with the more generalized title. Here, find that classic and good for us side leg lift, but also see variations that involve more muscles in the legs, hips, and glutes, as well as an addition of a resistance band to make the classic exercise much more challenging. Important details: -Keeping hip stacked-- aka don't let the top hip roll back, especially challenging when doing a circle or forward/back movement. Contract the glutes and think 'forward' with that top hip. -Leg lift is parallel not turned out-- aka your knee faces front not up, and it's the side of the leg pressing toward the ceiling -Control--Tempting to rush and 'plop' in between. Don't! -Breathe. Always breathe.
Link to: Fitness Loop Bands
BRIDGES
Great work for the glutes (butt) and hamstrings (back of upper legs) as well as bonus feel good work for back and release in shoulders and neck. Important details: -Only add the variations below if you can maintain the contraction of the glutes when pressing the hips up -Think about lengthening the hip flexors as you press up -Back is neutral on ground in between, no flaring up of rib cage/popping up of low back
As always, everything here and on the videos at your own risk. Safety first.
Organic does not mean it’s healthy Gluten free does not mean it’s healthy Made with whole grains does not mean it’s healthy Fat free does not mean it’s healthy The list goes on! So what the heck do they mean? “Organic” Oxford tells us organic is defined as “produced or involving production without the use of chemical fertilizers, pesticides, or other artificial agents.” So yes, if all other pieces of a product are the same, but one is made purely from organic ingredients and one is not, then the organic version is the healthier choice. But, if the food we are talking about is loaded with sugars, processed, laden with ingredients that are not exactly nourishing, but the item is technically ‘organic’, would you call that healthy? “Gluten Free” Gluten free simply means there is no gluten in the item. It has nothing to do with whether or not the item is ‘good for you’. No gluten, but loaded with sugar. No gluten, but a terribly poor quality piece of meat. No gluten, but smothered in butter. See how simply stating there is no gluten does not mean the food is a great choice in a day’s diet? Gluten free is a label for people who need to or choose to take gluten out of their diets, and not a label that tells us whether or not the item fits into my or your overall healthy diet. “Made with Whole Grains” Oh how this marketing stunt drives me crazy! “But the box says it’s made with whole grain, so that means it’s healthy,” is a statement I’ve heard more than once from people trying to make healthier choices but without the education beyond what a marketer promotes. Do you remember when the whole grain shift started and marketers dove into making sure that any processed good that had above the minimum requirement of whole grains to have this notation had it prominently placed on the front of the boxes? I do. Fantastic to have way more products than in the past using whole grains in their ingredients– I am so happy about that– but it is skewed in that often people assume that ‘made with’ means it is good all around. Sadly, there is a small amount of whole grain that needs to be in a product in order to use that phrase, leaving the rest of the ingredients list to still be filled with ‘unbleached wheat flour’, “enriched wheat flour”, and other varieties now stripped of their nutritive properties. Of note: ‘made with whole grain’, ‘whole grain rich’, ‘whole grain’ each have different legal requirements of the minimum amount of whole grain involved to make the claim. We want to strive to be educated and aware of what we are putting into our bodies, and these slight variations in wording have big effects in the ingredients. What do we want to look for?? The first ingredient should be a whole grain. The list of ingredients to be short. To see if there are a lot of ‘extras’-- additives, sugars, syrups, words you can’t pronounce… The less processed and the more ‘from the earth’ the better. A grain before it is processed and stripped of its nutritional benefits. “Fat Free” Take out all the fat from a processed food, what else has to be done for it to still taste like you hope it will taste? Often, when a manufacturer takes out the fat, they add in sugar, artificial fill-in-the-blanks, chemicals… For the most part, only foods that are naturally fat free (i.e. apples, spinach, etc.) haven’t been altered in order to procure a ‘fat free’ label. Does this mean everything that has a ‘fat free version’ is inherently a poor choice? No, but it does mean we need to look further: what are the ingredients as a whole (sense a trend with this statement?) and is there a reason we need to cut back on fat, or is the full or low fat version fine for us? Which leads me to: ‘Fat’ does not equal ‘bad’. We all need fat in our diets, and the healthier the fat options the better (that’s for another post!). The problem is how America as a whole tends to consume it: too much, and often the poorest qualities of fat. On the other hand, limiting our fat intake too much can result in eating more calories from lack of satiety as well as health problems that can come from not having healthy fats in our bodies (weakened immune systems, vitamin deficiencies, and more). Check out the recommended daily values for you, and then find healthy fat sources to use in your diet (olive oils, avocados, etc.). “Atkins”, “Keto”, “Paleo”, any of the others ‘diets’ branding Have manufacturers jumped on the bandwagon with these guys or what? Everywhere, I see new products coming on the market with these words tacked on to or as the title. I’ve seen protein bars labeled as the above with so many ingredients in them that the font has to be barely readable in order to fit it all on the package. I’ve seen tiny bars with over 300 calories, which most of us just do not need in a single bar (there are plenty of exceptions here, of course). Again, if you haven’t figured it out by now in this post, it comes down to an overall picture of the food/product. What are the ingredients? How does this product fit into your day’s calories and nutrition? Is it made with real food, or are the ingredients things you’ve never heard of? Can foods in any of these categories be healthy? Yes, of course. But the label itself does not equal a certain level of ‘healthiness’. Never purchase a product based on the marketing alone. Look at the label, look at the other ingredients and how it is made, try to eat less or not processed foods, and make your decisions based upon a WHOLE entity, not just one aspect of it. This is a very brief overview of a very big topic, so I encourage you to read further from trustworthy sources and reach out if you want to dive deeper into your health journey. Armed with some base knowledge when we go into stores or restaurants, we set ourselves up for many more healthy choices for life.  With the added heat and stronger desire to be outdoors, a few quick tips to keep in mind:
 Less than five minutes to get the back feeling better, stretch out the lower body as well, and never have to leave the floor. Heck, never have to leave the lying on your back position! "Supine on the spine" is how I always remember what that word means-- a nice little rhyme. This video leads you through simple and effective movements to give your back and neck some needed TLC, as well as helping to open up through the lower body as well. There are so many amazing exercises and stretches out there, so if these don't feel good, don't give up. Reach out and let's find what works for your body. The gentleness of these movements make for an excellent choice if you are new to exercise, if you are worried about hurting your back with other stretches, or if you simply don't want to have to move much right away ;) Disclaimer: 𝑨𝑳𝑾𝑨𝒀𝑺 𝒍𝒊𝒔𝒕𝒆𝒏 𝒕𝒐 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏 𝒃𝒐𝒅𝒚 𝒇𝒐𝒓 𝒘𝒉𝒆𝒏 𝒕𝒐 𝒑𝒖𝒔𝒉 𝒉𝒂𝒓𝒅𝒆𝒓 𝒂𝒏𝒅 𝒘𝒉𝒆𝒏 𝒕𝒐 𝒕𝒂𝒌𝒆 𝒂 𝒃𝒓𝒆𝒂𝒌. 𝑼𝑺𝑬 𝑨𝑻 𝒀𝑶𝑼𝑹 𝑶𝑾𝑵 𝑹𝑰𝑺𝑲. Thought I'd highlight one specific cardio exercise today: JUMP ROPING. What brought this to mind, is an article I was featured in came out, and as I read it, both my comments and those of other trainers, I was reminded yet again just how much we can do without a gym, without a lot of space, on a rainy day, and in 10 minutes! Sharing parts of the article below. To read the entire feature on Vital Proteins' website, click here.  "Looking for a killer workout that builds endurance and improves cardiovascular fitness? The answer to this is only a hop, skip, and a jump away — literally.
Enter jump rope. Most of us left it behind on the school playground, which is why it's one of the most underutilized fitness tools. It's an incredible cardio workout that gets your heart pumping. "Doing this exercise consistently will strengthen your cardiovascular system and build muscle throughout your full body," says Christine VanDoren, Personal Trainer and Nutritionist. Before you jump in, come learn the ins and outs of this workout that you don't want to skip. " "Jumping rope is a quick and efficient cardio boost." "If you try to do too much too soon, you risk soreness in the lower legs, ankles, shoulders and lower back, adds Kate Cherichello, NYC Certified Fitness Professional and Founder of Be. By Kate. Personal Training & Coaching (not to mention, you don't want to get slapped in the face with the rope). So, depending on your fitness and goals, 10 minutes of jumping rope may be enough, or it may be too much. And, don't feel like you need to jump for 10 minutes in a row." "Cherichello recommends that beginners jump rope every other day, or a few times per week, but not every day. This allows enough recovery time for your body, which is essential to reduce injury risk." "While you're at it, you could make it as part of a cardio workout. "For instance, a 10-minute run, right into five minute of jump rope, into two minutes of jumping jacks, into 30 seconds of squats jumps, then repeating from the top two more times," Cherichello tells Lively. "That will be an intense and fast-moving workout!"" "Try this jump rope circuit by Chakoian. How to do it: Combine this jump rope workout with one of your typical weekly workouts, or complete it on its own. Complete the circuit twice twice. On the second round, start with Round 4 and work backward. You can do the entire workout all at once, or complete one round between sets of your workout. Rest for the recommended amount of time or as needed. Round 1: 45 seconds on with 20 seconds rest Round 2: 60 seconds on with 30 seconds rest Round 3: 90 seconds on with 60 seconds rest Round 4: 120 seconds on with 60 seconds rest" The above excerpted from article put together by Sarah Kester for Vital Proteins. If you are trying a jump rope workout this week, share on Insta and tag me @be.bykate so I can cheer you on!
"I don't have enough time to exercise." Do you have a few minutes at any point in your day?
​Let me rephrase: do you want to prioritize healthy lifestyle over some other things (scrolling, waking up 10 min earlier, not waiting in a long coffee line, fill in the blank...)? If you can find a few minutes here and there, then you do have time for a healthier you! What can we fit in less than 10 minutes? -Getting out the door, taking a walk, and coming back. -If you're in an apt or office, going down and up the stairs a few times. -Going out in your backyard and kicking a soccer ball around. -Putting on your three favoritepump-you-up songs, and dancing about. -Picking a few exercises, doing 30 sec of each of them a few times through. -Doing my 7 minute wake up video here. -Calm the body for sleep here. There are so many ways we can take steps in 10 min or less! What are your go-tos? We spend a lot of time thinking about the work we need to do, are doing, or did... be it regarding working out, our jobs, or everything else in our lives. But do we think enough about rest? Today I felt so 'off'. Do you know those days? You're not sure if you're 'just' not motivated, or maybe you didn't sleep well, or maybe you're fighting something, or cue shrug emoji you're just not quite right...? I went through the checklist of possible reasons, but it just seemed that with the really busy schedule and general feeling of overwhelm that's been present recently had gotten to me, and my body was making it really clear that a day off was needed. But on paper it didn't look like that was needed...Sometimes it is beyond the physical exertion. Mental and emotional stressors, lack of good sleep, how we fuel our bodies-- there are so many more ways we get run down. Sometimes it is the physical, sometimes it is not, but the body knows when it needs a break and has various ways of making that known to us, if we are ready to listen. You are not a failure for not going 100% every single day. We need to refuel and recharge. We were not made to go at 100% all day every day. Even God took off Sunday! So I challenge you to work hard, but to also listen to your body. Is it telling you something? Today mine was "speaking to me" regarding working out, not in my normal cues of being super sore or about to fall asleep standing up, but rather a general "off" feeling. I tried to press forward but my body kept saying NOPE. So I finally I agreed, turned around from my destination, and walked along the water on this glorious day. Yes, I take days off! Body AND mind-- they each need their rest. How have you recognized the need for rest? If in regards to work and personal life, how do you create those pockets of time for rest? Would love to hear your thoughts. And if you don't feel like sharing, just promise me you'll check in with yourself and ask if your are ready to push or in need of a moment's rest :)  30 minutes to crush it! Yes, 'only' 30 minutes, but wow are we going to work! Rock soundtrack to keep us going (if you look for this one on Insta, it was deleted due to the music, oops!) Enjoy, everything at your own risk, and let me know how it goes! This is a very short post on a rather long topic, but getting right to the point:   Overall, we want limit the inflammatory foods as much as possible, and increase the anti-inflammatory ones. (Notice that they correlate with foods in general considered ‘healthy’ & ‘unhealthy’) What we put in our bodies affect us in so many ways. The nutrition world is confusing, it is, but we can all try our best to take steps in the right direction. Try adding in/taking away a few on the lists to start 🥦🍅🍉🥑    Questions? Comments? Is this new news, or have you been paying attention to inflammation? Let me know!
It's true, I love planks. I don't know how it came to be. But I do remember screaming in jazz class in college when our instructor used to make us hold them for what seemed like AGES. She'd ask us questions about what we were going to be doing that weekend and such to keep us going longer. Who knew then I'd play that same trick on my class participants just a few years later ;-)
You don't have to feel the same way I do about planks. But two things I must point out-- 1, see above. I used to despise them. and 2, our thoughts are very powerful so be aware of what perspective we're putting forth (that's a whole other post I'll get to soon!) regarding our dear planks. The more we tell ourselves they (or insert any exercise or task here) are awful, the more our whole being believes it. So even if you feel you can't quite bring yourself to change your self talk to 'I love planks', perhaps we can at least bring a more open and kind mindset, deal? <3 Why do I love planks? They hit a lot at once, and they don't agitate the neck or back like some other exercises might at times. In addition to your abs, you are building strength in your back and arms. It is such a great no-equipment-needed toner for that upper body. There are also so many variations, and that is the main reason I am writing here today. I did a series on Instagram @be.bykate, so I want to share it here, too. See below. But first, my quick ''plank checklist'': 
Would be thrilled to hear from you over on Instagram with how planks are going and any questions you may have!
Sending a hug, Kate Brain busy? Thoughts nonstop? Mind spinning? Feeling anxious? Take a deep breath, turn on the video below, and calm down the body and mind for sleep...  Stating the obvious too much to say there's an extra layer (or 10) of stress throughout the country this year?? There are many ways to help combat stress. Let's talk about one of them here: BREATHING Sit tall. Place your hands around the base of your ribs. Exhale all the air you can. As you slowly count to 8, inhale, feeling your hands being pushed outward by your rib cage as you do so. You sit taller still. Then just as slowly, exhale the air back out. Do it again. Do it one more time. Relax. How do you feel? If you say even 2% better than you did one minute ago, I'll be happy! I am fascinated by what breathing can do to calm us and energize us. (Not the energy that comes from a 'fight or flight' feeling, but the healthy energy of being ready to seize the day!) Many experts have variations on breathing patterns to put into practice to calm the body (specifically, calm the parasympathetic nervous system), and it comes down to not the exact number of counts you inhale or exhale, but that you are mindfully slowing and controlling your breath. For example, the above exercise in breathing. Maybe 8 counts felt too much for now? Start with counting to 4 slowly. Want to add another layer? Hold your breath after the inhale for 4-8 counts. Today I took a gyrokinesis class for the first time. Talk about getting the body's natural energy stores going through breath. That is the basis of this technique. Granted, any movement of the body helps to get the blood flowing, sending oxygen, increasing endorphins...but what I find neat about gyrokinesis is, well let's just give you the definition right from the source: "is a movement method that addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion, and creating functional strength through rhythmic, flowing movement sequences." Sleep: Oh sleep. Stress goes up, sleep seems to goes down. Try the aforementioned breathing exercises as you are lying down in bed to help calm the body and mind. Google can give you a plethora of versions. Again, it comes back to slow and controlled breathing. One last thing-- This was too timely not to share. A friend through the entertainment industry has created a podcast called The Luxury of Self-Care. In a recent post, she wrote the following: Ataraxia (n) A state of freedom from emotional disturbance and anxiety; tranquility. Doesn't that just have the most delightful ring to it? Let us all keep taking steps in the direction of ataraxia. Today, that's to slow down our breathing and calm the body. Let me know how it goes for you :) Kate P.S. If you like the sound of The Luxury of Self-Care, you may enjoy this episode where host Ahnastasia interviews yours truly about one of my favorite topics: every bit counts.   "There'll be days like this, my mama said."
You know the song? When I'm having a sort of a 'blah' day, I think of this line...It makes me feel a bit better. We all have 'days', we do...Not talking major issues, just those days when you feel a bit blue. Even the most motivated people we can think of don't always feel like being productive and 'on' every single day. But if we keep our mind on our goals, as well as remind ourselves of what helps us out of 'those days', it can do wonders. Below is a tale of a day like that. I got out to run today. Well, this evening. It took hours to get myself to commit to that. I just wanted to lie down, or to eat a bad of chips... But you know, I find both of those things are sweeter after I've accomplished some things ;) What's more, usually once this body gets moving, the tiredness & food cravings dissipate... Now don't go thinking I ran a marathon...'All' I did was tell myself to get out there, rain & fatigue & all, and run for 15 minutes. Just 15 minutes! 15 minutes for ME. What does it really come down to, especially when people are just starting this health journey? Is it the specifics of the workouts? Not so much(!). What it really comes down to is JUST GETTING STARTED. Each day, making positive choices that will continue to lead us on a healthier path. Once that is routine and feels a part of our schedule, then we can hone in on more specifics. But if we are not moving our bodies because A. we are having trouble convincing ourselves to move at all, or B. we are paralyzed by the idea that we have to do an hour/a spin class/a HIIT workout/something major, then we can fall into the trap of doing nothing at all. Please don't! Do ANYTHING! As long as it is safe, of course. Just move. Dance around the room, walk, find some stairs and go up and down while listening to a podcast, run for 'just' a few minutes.... And does that 'blah' day start to feel a bit better? It was raining. It was cold. But wow do I feel better now! (And, made it to 16 minutes ;) ) No matter what 'level' you are in your fitness, physical or mental, we all have days that are more challenging than others. Today was one of those days for me. But the mental aspect of getting out that door combined with the endorphin increase of moving turned the day around. And now I sit and write this to you, hoping that it might inspire someone out there in some way... Small steps lead to big changes!! Take a step today. Maybe you took the stairs. Maybe you took a 20-min nap. Maybe you are headed out to an evening walk with your dog. Maybe you are making a healthy dinner instead of pizza. #EVERYBITCOUNTS Take a step, and be proud of yourself for doing it! Please share your steps in the comments--they deserve to be celebrated! I love finding healthy snack gems while in various grocery stores and specialty shops. Thought it was about time I shared some with you! And while we are here, do leave a comment if you have other favorites I missed! Always appreciate getting new ideas! There will be some repeats here from my prior post on healthy eats on-the-go and more added in. Decided to go give you a visual as well and went to Whole Foods and Duane Reade this morning! Here we go:
-Trail mix Raw almonds, walnuts, pumpkin seeds, raisins, dried fruit (no sugar added!) -Protein bars What to look for: ingredients that 'make sense' aka real food, no chemicals or 'fake' sugars, etc. High protein count. Low sugar. Aware of calorie content as it plays into your full day (some protein bars can be 250 calories +!) Great options: -RX Bars The best bar around I have found. Some complain of the texture getting caught in teeth. I say, worth it. Lol. But your call ;) I also like breaking it up into small pieces and mixing it with a bowl of fruit....like a portable granola in a way.... -KIND Bars - the low sugar options Yes, even in one 'type' of bar, the range can be wide. Some have 5g of sugar, some have 16g. Make wise choices. -As you see in the video, there are so many coming out on the market, I know I am missing some! To reiterate and add a few other points, look for: no soy, lower sugar, higher protein, real ingredients, and what the overall calorie content is. -Gluten Free Bites (The prep-in-advance version is making these on your own, super easy!) I had these with me on my wedding day, as they are easy on the stomach, a sensible set of ingredients mixing energy-boosting qualities, and easy to pop in my mouth when my blood sugar starting going low. Definitely helped on the long but incredible day! -Protein Shakes While I hesitate to get smoothies from smoothie shops because I don't know all the ingredients, some do indeed post the details. Note sugar, protein, etc. Great grocery store finds: -Koia Wow this brand is my new favorite find. While they utilize monk fruit, a sweetener that does not really contain sugar, my research so far has found this to be better and quite frankly fine, -Orgain Organic Check labels as some have higher fat and sugar content than others -Owyn Same as above. This is my other favorite in actuality! -Fruit Bananas, apples, oranges, so many on-the-go options! -Grocery store to-go sections From hard-boiled eggs to healthy salads to plain grilled chicken, see what you can find. General helpers:
What are your fav snacks on-the-go?? Comment below! Keep moving with this six-minute upper body attack! Want arms that are long & lean, strong & toned? Add this to your cardio (& healthy eating) 2-3x per week If you missed the first post, let's bring you up to date: (Otherwise, scroll down:) ) This post is part of a series on breaking down exercises so you can be SAFER and MORE EFFICIENT in your movements. I think it is safe to say that the majority of us begin our fitness journey, not by taking a course on the muscles and functions of the joints and so on, but by joining a fun class or copying what we see in a magazine here and there...yes? I know that was the start for me! I was in a Spin class not knowing anything about form, safety, hydration, or resistance. Just brought a water bottle with me and trusted the instructor when he said "turn the resistance up" and hoped I did it right. Really, though, I did not learn how I should check that my knees are vertical to my heel when setting up the bike nor the proper way to be up out of the saddle...I just copied the instructor best I could. Pilates, too. Why did my neck hurt during class? The instructor says take it your own pace, so that must mean faster is better? Well no one told me otherwise until I was in a course to become an instructor! From then on, I have focused on SAFETY and EFFICIENCY over everything else in my classes. Very challenging classes? Oh yes. But safe, and maximizing every minute. We don't have time to waste as I take forever to show the next exercise, nor do you want to hear me show six variations before you can finally begin. I need to explain quickly, concisely, and clearly to get you started, and then add an array of digestible tips along the way. That is a huge part of my responsibility as an instructor and trainer! But, I know that many times this doesn't happen in classes we find. Or we are on our own, no class or trainer, and trying to copy what we have seen, not necessarily knowing the components. This can lead to slowing us down by creating poor habits and leading to INJURY. Talk about NOT being efficient OR safe! So in this series of posts, I will do my best to break down common exercises, as well as show a number of variations for you to modify, progress, or simply change it up to find the appropriate challenge for you! Please feel free to comment or send me an email with questions. Happy to discuss anything further. Squats: What, How, WhyA basic squat is shown in the beginning of the video below. To simplify, a squat can be thought of as 'sit in a chair and stand back up'. (Properly. of course...I'll get there in a sec.) In the video, you see that my feet are about hip or shoulder width apart, I sit back, sending the hips and butt back towards the wall behind me, while making sure that my knees stay behind my toes while doing this (yes there is a variation where the knees can be forward more, but that is an advanced variation to utilize only sometimes, and I won't get into all that here, not needed!). I think to myself, 'butt back' and 'weight in my heels'. A good test is, at the bottom of the motion (the lowest point), see if you can lift your toes. If you can, chances are strong you have your weight in the proper place from the hips down. The upper body: you want to engage your core while doing this exercise, so think about contracting through the abs and keeping your back long (aka straight back not rounded back). Neck also in alignment, aka no chins lifting toward the ceiling. NB: This post keeps the exercises to bodyweight only, but there are plenty of variations utilizing weights, too! As you stand back up, give a squeeze to your glutes (butt muscles) while moving. The glutes want to get a workout here, so make sure they do! The quads aren't the only ones that should be working, ensure the back of the legs and glutes are as well, and a very helpful way, in addition to making sure your form is on point with each rep, is to engage the glutes as you go to stand back up. Now after all these details, are you breathing? Mhmm, we MUST breathe. No holding your breath allowed around me (virtual or otherwise)! We do squats to work our quads (thighs), hips, glutes (butt), hamstrings, calves, and core. If you are just starting out, stick with this motion. If you are struggling to get the sense of getting your hips back far enough for the knees to stay behind the toes, work on sitting back onto an actual chair. Then when you go to stand up, do not push your knees forward as you do-- Instead, squeeze the butt, hinge forward slightly (straight back as you move the chest a bit forward), and stand. ^If you have been working out for some time but are finding your knees aggravate you or you aren't sure of form, do this version, too! The first video continues to show variations, the second one adding in advanced variations. Many work the same muscles, they are just of varying difficulties-- or in some, the same difficulty, just keeping things interesting for you. Standing wider vs standing narrower will have the muscles working in slightly different ways, so it is important to play with different widths (not TOO wide or narrow-- hips to just outside the shoulders). The one that is quite a bit different: In the plie (plee-ae) or sumo squat, my feet are turned out, and my back is completely vertical. As I bend at the knees, I make sure my knees press back to stay over the heels. So nice hinging forward or sticking the butt back. But, we do squeeze the butt as we stand up. In addition to the muscles worked in a 'regular' squat, you'll be giving extra emphasis to inner thighs and the hip region here. If you are very tight in the hips and inner thighs, this may be especially challenging. If you are unable to keep a strong form, skip this variation. There are other ways to work the lower body! Keeping these explanations in as much a vernacular as possible, but it is a lot of info! Again, holler with questions or send me videos of you practicing your squats with a big smile of pride! Have a great day, Kate Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program. This is the start of a series on breaking down exercises so you can be SAFER and MORE EFFICIENT in your movements. I think it is safe to say that the majority of us begin our fitness journey, not by taking a course on the muscles and functions of the joints and so on, but by joining a fun class or copying what we see in a magazine here and there...yes? I know that was the start for me! I was in a Spin class not knowing anything about form, safety, hydration, or resistance. Just brought a water bottle with me and trusted the instructor when he said "turn the resistance up" and hoped I did it right. Really, though, I did not learn how I should check that my knees are vertical to my heel when setting up the bike nor the proper way to be up out of the saddle...I just copied the instructor best I could. Pilates, too. Why did my neck hurt during class? The instructor says take it your own pace, so that must mean faster is better? Well no one told me otherwise until I was in a course to become an instructor! From then on, I have focused on SAFETY and EFFICIENCY over everything else in my classes. Very challenging classes? Oh yes. But safe, and maximizing every minute. We don't have time to waste as I take forever to show the next exercise, nor do you want to hear me show six variations before you can finally begin. I need to explain quickly, concisely, and clearly to get you started, and then add an array of digestible tips along the way. That is a huge part of my responsibility as an instructor and trainer! But, I know that many times this doesn't happen in classes we find. Or we are on our own, no class or trainer, and trying to copy what we have seen, not necessarily knowing the components. This can lead to slowing us down by creating poor habits and leading to INJURY. Talk about NOT being efficient OR safe! So in this series of posts, I will do my best to break down common exercises, as well as show a number of variations for you to modify, progress, or simply change it up to find the appropriate challenge for you! Please feel free to comment or send me an email with questions. Happy to discuss anything further. Starting here with LUNGES. Before I go further, though, I must state-- One, I am going through the most common forms and most common instructions. There are indeed variations on these, and advanced athletes may do versions that may not look 'normal' that are still safe. For our purposes, though, there is no need to try a version that could result in injury, especially without a proper trainer at your side. Two, the standard disclaimer: I am not a doctor, and anything you try from these posts are at your own risk. I am sharing my experiences, but each person is recommended to consult with someone in person when they can. If something doesn't feel right, figure out why. Okay, here we go: What do lunges work? See the image below. I love this one, as it shows both the ACTIVE MUSCLES as well as the muscles that are the STABILIZERS. The active muscles are the ones normally pointed out when summarizing the benefits of the lunge-- in vernacular, the quads (this includes what we refer to as the hip flexors as well), the hamstrings, the core.  From: The Body Shop Gym What is the proper form for a basic lunge? -vertical spine -big step back with Right leg, keep Right foot from turning in or out as you dig the ball of the foot into the ground, heel high (be gentle when you step the foot back, no slamming into those toes!) -lower Right knee toward the ground, Keeping Left knee BEHIND Left toes -squeeze in the glutes and a tuck of the abs as you straighten the Right leg -repeat, lowering down and lifting up like an elevator (down and up, not forward and back) (NB: there is a version where the spine if hinged forward slightly, but the above is what I want you to focus on for 99 out of 100 times you'd be presented with a lunge variation.) In the video, I explain the LUNGE and give variations-- and no, I don't sound that sweet when leading a HIIT class, so enjoy it now ;-) Again, holler with questions or send me videos of you practicing lunges with a bit smile of pride! Have a great day, Kate Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program. |
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