Extreme Squat and Wall Sit Challenge

Well folks, summer is pretty much over – at least summer vacation time is over.  And with that and the start of September just a day away I figured it was a good time to post a new fitness challenge for the new month.

And since jeans season is back (I refuse to wear pants (other than to work out) throughout the warmth of spring until the end of summer/start of fall – for at least 3 full months I am either in a skirt or a dress) I thought a good butt and leg workout would be fun and fitting.

I struggled with which Challenge I wanted to post – the Extreme Squat Challenge or the Wall Sit Challenge.  Because I love both.  And because I love both I said, “FB, you should post both.”  And that’s what I’m going to do.

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These are two great exercises that will work your butt and legs.  Squats are so good for you because you’re engaging your entire body (ankles, core, calves, thighs, butt, arms, neck) and it will definitely get your cardio up.  And the wall sit can help you strengthen your legs, thighs, and even your back.

Two important things to remember when you’re doing either of these exercises are to keep your chest lifted* and to not let your knees come too far over your ankles.  Performing these exercises wrong can lead to injury.

(*Keep your chest lifted means don’t round your shoulders or hump forward (don’t slouch!).  Your chest should be at the angle as if you were standing normally, keeping your neck aligned – as if you’re looking forward (which is a good move, especially for beginners).  When you squat your upper body should stay as normal in form as possible while your knees bend and your booty goes back.)

This guy is my hero! via

This guy is my hero!
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Keep in mind that the above squat challenge is the Extreme Squat Challenge and may be a little too intense for beginners.  If you want to do both challenges but don’t think you can handle the Extreme you have two options:  1) you could cut the Extreme in half (so, on Day 1 instead of 250 squats you would do 125 squats) or, if you still think that’s too much you could 2) try the original Squat Challenge I posted a while back.  My suggestion, if you’re just starting out with a workout program (or have knee issues) is to go with the original Squat Challenge.  After 30 days if you’re comfortable with the squats and feeling like a superhero then you could continue with the Extreme Challenge (it picks up at 250 which is where the original ends).

As always, these exercises can be done on their own or as part of fitness program/routine.

Good luck, have fun, and be careful.

~Fit Bitch

Recap

Can you believe summer is nearly over?  I’m still having a hard time believing it.  It seems like it just flew by.

But, I’m not fully complaining.  It was busy…and it looks like the busy-ness is continuing through into the fall.

So,  the summer brought me back outside to teach my boot camp classes.  The classes were small this summer but the new sessions begin tomorrow and I’m full – with mostly new faces *AND* my first boy!!  I’m so excited.  I’ve had a little interest from men in the past (and currently) but none have ever bothered to follow  through.  I’m thoroughly stoked about this.

I’ve continued to run several times each week throughout summer, and in the disgusting heat wave.  However, most of my outside runs have been in the evening.  The rest of the runs have been in the gym – although that hasn’t been much better.  Twice last week the gym was a few degrees warmer than the air outside.  It was gross.

Twice last week the gym thermometer read 29 degrees (C).....that's like 82 or 84 (F).

Twice last week the gym thermometer read 29 degrees (C)…..that’s like 82 or 84 (F).

I also joined a yoga studio and got a 30 for 30 promo which allowed me to attend several classes a week on my lunch break, as well as some really cool evening classes.  My body loved it.  I always try and promote yoga to people because I love it so much.  And let me tell you that I love it even more now.  ❤

On top of all that yoga-ing for those 30 days I also participated in a huge yoga festival two weeks ago.  It was so much fun.  I was in absolute heaven!  Y’know, aside from being in the scorching sun and not thinking to wear protection on my head, which resulted in a sunburned scalp.  Other than that it was a blast and I’m looking forward to next year.

Valley Yoga Fest via K.W.

Valley Yoga Fest via K.W.

Valley Yoga Fest via S.C.P.

Valley Yoga Fest via S.C.P.

On top of all this yoga I’m also participating in the Sunset Yoga festival in Halifax in mid-September.  I am really looking forward to this.  It’s going to be a great evening with yoga, music, vendors, and friends.

Sunset

If you can remember, last year I participated in the Zombie Run.  I was so stoked when I found out that the event would be coming to a community semi-close to mine (it’s at least an hour away).  My friend Angie and I had the best time so we were certain to sign up again this year.  The race is the weekend following the upcoming Sunset Yoga event….as you can see, September is filling up.

And, on top of the Zombie Run I am the most excited to have finally been able to register for the huge annual Harvest Marathon.  I’ve been wanting to do this for so many years but something has always been in the way.  Last week I finally officially registered!!  I am beyond happy!  This race takes place the second weekend in October (Thanksgiving weekend in Canada) and it’s always a huge deal.  I usually have to get re-routed during my travels.

The next race on my list will be the Wine Run.  Wine + running.  Need I say more?

~Fit Bitch

When You Try

Via Yahoo

Via Yahoo

I got an email the other day from someone close to me that stated “though I will never be a runner…”

As soon as I read that I jumped into a reply saying “YES, You can be a runner!!”

You can be a yogi.  You can be a marathon runner.  You can be a boot camp rock star.  You can be a bench presser.  You can be a swimmer.  You CAN do it!

And that, my friends, is simply my point.  If you try, you can.

Last week I did my first head stand in yoga class.  I tried it and I did it.  I was so happy.  I never would have known that I could balance on my head if I had not tried.

So often we let opportunities pass us by because we’re afraid to try.  We watch beautiful things enter and exit our lives simply because we are nervous that we might fail.  Know what I say to that??  PFFFFFTTT!!!

I say go ahead and put those sneakers on and start out with your jog.  I say sign up for the class, join the gym, get some yoga use our of your yoga pants.  Do it!  DO ITTTT!!

Because you’ll never know unless you try, and then you’ll just be left with regrets.

You can do it!

~Fit Bitch