CEO/Editor in Chief of FitnessPurity®.
Hi, I’m Doug. My job is to help people reach their fitness goals with easy-to-follow guides, and to overcome any obstacles along the way. Visit my site for more information.
Because Being Healthy Doesn't Mean Being Thin
Keep at ‘er.
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.
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.)
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.
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Tags: #30dayextremesquatchallenge, #30daysquatchallenge, #30daywallsitchallenge, 30 Day Squat Challenge, At Home workouts, benefits of exercise, Cardio, drop it like a squat, exercise, exercise routines, exercises, Fitness, Fitness Challenges, muscles, proper form, September fitness challenge, working out, workouts
I just came across this 21-day challenge by Redbook. This is a great little challenge for new exercisers (and for those wanting to add to their current workouts).
This beginner workout is great because it incorporates both cardio and strength, and works different muscle groups. Basically, how it works is you do one exercise on Day 1. On Day 2 you do the exercises from Day 1 and Day 2. On Day 3 you do the exercises from Day 1, Day 2, and Day 3….so that when you finally get to Day 21 you’re doing 21 different exercises.
Definitely check out the website here and watch the video. Familiarize yourself with the exercises so that you can keep your form in check.
What’s also really great about this workout is that you can virtually do it anywhere – that includes while you’re watching TV (take advantage of those commercial breaks, folks!).
Everyone has to start somewhere and this little workout is very basic. I’m not going to say it’s easy because there may be some difficulty, especially for beginner exercisers.
If you have any difficulty with a particular exercise and feel like it’s too much for you right off or that it may cause you injury (ie. burpees) you can either omit that exercise and sub in something else – like crunches for instance, or extra jumping jacks – or if you think you’d like to try burpees but don’t feel like your body is strong enough yet you can rearrange some of the exercises – make Day 6 your day for hip bridges and make Day 20 your day to try the burpee.
Whatever you choose to do will be right for you.
Good luck and have fun!
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Tags: At Home workouts, beginner workouts, boredom, burpeese, Cardio, commercial break workout, exercise, exercising, Fitness, Fitness Challenges, fitspiration, muscles, new to exercise, preventing injury, proper form, Redbook, Redbook's 21 Day Challenge, strength, strong, Strong Sexy 21 Day Challenge, summer workouts, working out, workouts
If you’ve been following this blog for any amount of time, you will know that I take my fitness regime seriously. But, as I continue to work at getting beyond my workout addiction (yes, that’s a thing), and struggle with a few health issues, I’ve weened myself off of my every-single-day workout habit. There are days that I am still at the gym much longer than I need to be, and there are days when I still exercise because I feel like I “have to”, but for the most part, I am very happy with where I am today compared to where I was a year ago.
That being said, I have certain days that I commit myself to working out, and as I’ve mentioned in a recent post or two, I’ve committed myself to running at the gym) several times a week (once I’m running outside it won’t be a commitment, but a pleasure) so I’ve had to dedicate myself to this schedule and staying on track.
That means I’m at the gym whether I want to be or not. That means that Friday nights I’m at the gym. That means that Saturday afternoons or Sunday mornings I’m a the gym. That means that aside from teaching boot camp and participating in other classes, I’m at the gym. I’m running and I’m lifting and I’m sweating and I’m loving it.
I still feel that exhilaration when I’m working out. I feel accomplished when I’m completed my fitness task for the day. A long time ago I committed myself to a better life. I made the commitment to get fit and be healthy and stay active. Sometimes that means sacrifices. There are still a good many days that I want to come home after work and schlump on the couch or Friday nights when I want to just get the freakin’ weekend started. But, like I said, I committed myself to these goals and really, what’s another hour or two? Friday night will still be there when my run is complete. Sunday coffee dates will wait until I’ve finished in the weight room. There is room in my life for sacrifice.
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Tags: acceptance, active living, benefits of exercise, bootcamp, commitment, exercise, exercise addiction, exercising, Fitness, fitness classes, fitness instructor, fitspiration, goals, good health, gym, health, healthy living, Inspiration, marathon training, motivation, muscles, no excuses, personal trainer, reasons to exercise, running, sacrifice, Self love, strength, weight training, working out, workout, workouts
I thought since it’s a new month I’d post this cool Challenge I found. It’s great for guys and girls and even though it’s a Chest Challenge, you’ll also be working muscles and areas of your body.
As with all the Challenges, you can do this one on its own or accompanying your regular workout routine.
You’ll do it for the next 30 days (just in time for Halloween!), making sure to take your scheduled rest days (and any additional rest days if required).
My only concern with this Challenge is with the Judo Pushups – BE CAREFUL of your lower back!! This is a great move and performed properly you’ll be fine. But if you’re new to this move please be overly careful so that you don’t injure yourself. It’s always better to be safe than sorry when it comes to a potential back injury. Believe me, I speak from experience.
Other than that, have fun.
This is an EXCELLENT read!!
I don’t know why “1200” managed to be the magic number of calories women should consume if they want to lose weight.
I don’t even know how I know of this number. Only that I know it, and my friends know it, and my mom knows it. Somehow, somewhere along the road, I was taught that if I want to have a flat stomach and tight tushy, I need to limit my calories to 1200 a day and do cardio. I don’t know how it got in to all of our collective brains, but somehow it did (if any ladies remember how or when they first heard the 1200-calorie rule-of-thumb for losing weight, please let me know via comment box).
What I do know is that 1200 is the general number of calories health professionals say women cannot drop below without suffering negative health consequences.
Interesting, isn’t it? 1200 calories. The…
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