30-DAY FITNESS CHALLENGE (SQUATS)
It’s February! Yay! The start of the new year! Like most of you, I make new year’s resolutions that tend to be more on the fitness and health side of things. I like the idea that we have power over how we look and feel if we’re willing to take it. Of course like most things, it’s much easier said than done, right? Life gets in the way. Work, school, sleep, stress, friends, Vampire Diaries, meh…all of it designed to make you feel like you don’t have time in your day to take care of your personal fitness and health goals. No matter how hard you brain wants it, sometimes it feels impossible to get your body motivated as well. It’s even more difficult if you don’t have a specific goal, or a buddy to keep you accountable.
I follow many Instagram accounts that are fitness or health related in nature, and one of the things that continue to show up on my feed are 30-day fitness challenges. They’re usually simple exercises targeted towards one muscle group that you do on a daily basis at home or at the gym. Each day, you level up to more repetitions so it gets increasingly more challenging as you progress. It’s not meant to be a total body workout, but what I like about the idea of it, is that even if you have no motivation to workout, it gets your mind and body in a routine of being active each day. I know from personal experience, that sometimes motivation to workout comes only after you’ve forced yourself to do it for a couple of weeks. Once you get into a routine, all of a sudden it doesn’t seem so hard to get out of bed and go to the gym, you even eventually WANT to workout and end up loving it.
The first 30-Day Challenge that I decided on are squats. Why you ask? Well, at least for me, my booty is one of the hardest things to get in shape. It’s a flat little thing, and I don’t dedicate nearly enough time on it fitness wise. I’m constantly salivating over perfect perky butts that I see online. This is the year of the delicious booty…I have named it and therefore it is. Take that Chinese Zodiac! Who else wants to sculpt their glutes into a thing of beauty?? If you’re with me, then keep reading and I’ll give you all the information you need to start the challenge with me!
I’ve never done one of these challenges before, but just like most of you, from time to time, I need a little boost getting up into the fitness saddle again. I reached out on Facebook and asked if anyone would be interested in participating in a challenge with me and whoa did I get a lot of positive responses! I’m so excited about everybody’s enthusiasm to try this out with me! It should be a fun way to stay accountable and on goal:)
First things first, you are all going to need to know what the goal is everyday and you can follow along with this handy little chart:
I found that this website: www.30dayfitnesschallenges.com was an amazing place to find a ton of articles on fitness, healthy recipes, and most importantly videos on how to do the exercises in their challenges. Guys, this is so so so important. Proper form when doing any type of exercise is crucial in getting the best workout while not getting hurt. If you aren’t really sure what the proper form for a squat is PLEASE check out the video below or go to their page for more information before starting the challenge. .
Some of you are probably wondering after looking at the chart, “how is it possible to do that many squats at once?” Truthfully, you don’t have to do them all at once if you can’t, or don’t have time to complete the daily goal in one session. What’s really helpful is breaking them up into sets so it doesn’t seem so overwhelming. For instance, on the first day, I may decide to do two sets of 25 instead of just doing a set 50. Or maybe you only have time to do a set of 25 before work in the morning, just make sure you fit in your other set of 25 in sometime before you go to bed. Remember, the key to this isn’t doing them all at once if you can’t, it’s just making sure you DO THEM and meet your daily goal in whatever way works for you. Don’t give up!
If you are already the squat king or queen, or find two days in that this challenge isn’t hard enough for you, you are more than welcome to make it more challenging. A great way to do this, is by adding weight. You can use a dumbbell, kettle bell, or medicine ball to give you a deeper burn. You may also want to try making sure that each squat you do is deliberate and deep…really squeeze those glutes to get the best workout possible!
A couple of you have voiced concerns about being “behind” and not as in shape as the more fit people wanting to do this. Look, as with everything, you just have to go at your own pace. Nobody is judging you and it’s not a race. You know your limitations of what you can or can’t do so stick with that! However, if you’re worried that you aren’t going to see results at the end of the 30 days because you are over weight or not in shape, remember you can always pair this challenge with other things in order to really see results. Try doing this challenge and walking/jogging on a treadmill for twenty minutes a day, or try cutting out sugar for the next 30 days. I’m personally going to try to do this challenge at the gym everyday so it will hopefully motivate me to do more while I’m there…like the stair climber or lunges. Your results are up to you, so make sure it counts!
Here’s a couple of other helpful tips:
-Drink water. You’re supposed to drink close to your weight in ounces everyday. I personally hate water, so if I drink around 80 oz. a day I call that a win. It’s so important for flushing out toxins, getting rid of bloat, giving you energy and rehydrating your muscles
-Eat protein. Here’s the thing, protein is super important if you want to build muscle. It’s basically what you need to feed your booty if you want it to plump up and be delicious. You should strive for 20 grams of protein at every meal. Including snacks. Here are some awesome foods that are high in protein:
-Set an alarm on your phone that reminds you when it’s time for squat o’clock. I do this with my meals and it forces me to be conscience of when I should be eating during the day. It’s so easy to get caught up, and it’s nice to have a reminder that tells you to stop what you’re doing and work on your goals. Something else that may help you keep track of your daily goals is the 30-Day Fitness App for iPhone and Android!
-Take a start and end picture. I know, it seems silly to take a picture of your butt, but seriously there’s nothing better to motivate you than seeing the actual progress of your hard work. You don’t have to post it publicly if you don’t want, but I would love to see your guy’s progress at the end of the Challenge!
That’s it! I can’t wait to take this journey with you guys! I’m so excited to see how we all end up at the end of the 30 days! Imma leave you with a picture of a delicious booty…because let’s strive for awesome!
Posted by Rileah | 4 comments