Here are 9 reasons to squat every day!

Hey there. I know what you're thinking. I already squat. But have you thought of why you squat? Is it just to have a nice booty? A great bonus by the way, but not the ultimate purpose of the squat. Here are 9 reasons to push yourself to do the best squats possible.

1. Build your lower body strength. Squats target more than just your bum. They get the hamstrings, quads, hip flexors, and calves!
   

2. Core strength and stability. Tighten your core just a bit more as you lower and raise in the movement. This will help so much with proper posture throughout the day.
   

3. Improve balance and coordination especially when lifting heavier weights. Our body will naturally want to go the way of the weights, but we need to control and coordinate our movement to stay upright.
   

4. Boosts calories burn and metabolism. Enough said!
   

5. Increases athletic power--explosive power. That's why it's a must in sports training.
   

6. Strengthen your joints and bones. Squats keep our joints moving- hips, knees and ankles and help our bone density, especially with the heavy weights!
   

7. Neutral spine alignment. We talked about how important our spine is a couple of blogs ago. Well, squats help out with that too!!
   

8. They are functional!! We sit and stand all the time. Let's make those moments seamless by practicing at the gym!
   

9. Lastly, they are adaptable and anyone can do them. No level of fitness expertise needed.
   

Join our Squat Your Way to 200 Challenge on November 3rd. Tracker sheets will be available for pickup on Friday, Oct. 31st at the entrance of the gym.

There will be a variety of squats to do in the challenge so you won't get bored!!

Here's a list of the different ones:

-- Suitcase Squats: Hold the weights by your sides, like suitcases, or step into the Hex Bar.

-- Wide Stance: Toes pointing either forward facing or out to the side (like a sumo)

-- Jefferson Squat: a hybrid between a sumo deadlift and a squat — you straddle the bar, lift it between your legs, and squat while resisting rotation.

-- Pistol Squats: Single leg squat with other leg shooting out front like a pistol. You can use the bench if needed.

-- Back Loaded: barbell across back of shoulders

-- Front Loaded: Dumbbell loaded in front

-- Bulgarian Split Squat: Using an elevated surface, place one foot behind (on surface) and lunge down. Keep your front knee tracking over your toes (not collapsing inward). Adjust your stance — longer = more glutes, shorter = more quads.

--Narrow Stance: feet closer together

-- Wall Sit

-- Goblet Squat: Holding one heavy dumbbell cupped in hands in front of chest.

Phew. Sounds like a lot, but don't worry. You don't do them all at once! lol.

Squats are :

PSAs

We have a challenge coming up! haha. I may have mentioned it. Squat Your Way to 200. Starts Monday, November 3rd. Pick up your trackers on Friday.

Birthday Draw is Oct 31st!!

There will be treats available on Oct 31st as well. Also a Spooktacular and frightfully fun workout plan for you to try.

On a more serious note: The floors have been really dirty lately in the gym. Please wear your INDOOR sneakers.

I have also found 2 pairs of earrings. If they are yours or you know who they belong to, they are in my office. Just let me know. One pair is gold ribbons and the other is turquoise stone square shapes. Thanks

If you need tips and tricks on how to avoid eating Halloween candy, I'm honestly not the one to ask. I love Coffee Crisp and Aero! Thank God they're small eh?

But seriously, reminder that all those little treats add up. Everything in moderation folks. OR just say no! You are strong and you know it!

As always, thank you for your loyalty and congrats on crushing goals this week!

Your coach and biggest cheerleader,

Tracy