Pat and I workout three days a week.  We work on legs, arms and chest.  My favorite day is leg day because I feel I can lift a lot plus it works your butt ha ha.  Going to the gym and seeing your achievements each week is such a rush.  Not to mention rewarding!  In the picture above I am lifting more then my own body weight!  I was so proud of myself.  I never thought before getting into weightlifting that I would be able to do such a thing.  I am a bit spoiled though, I do have the best trainer, cheerleader and nutritionist.  Best part is, he is free! 😉


I wanted to write about the benefits of squats and proper technique.  This has been on my mind lately because one of my goals for 2014 is to be able to do the perfect squat and do it while lifting more then my own body weight.  I cannot wait to hit the gym and start working towards one of my top ten!

How to do a proper squat.

I refer to Mark’s Daily Apple for a ton of stuff!  Pretty much everything in my life, even a proper squat.  You can check out Mark’s Daily Apple for a video showing the proper technique.  Once you get these basic steps down, then it is time to add the weights!

Bodyweight squats, the steps:

  1. Stand with your feet slightly wider then your shoulders, in a comfortable position.
  2. Lower your body by pushing out your butt and holding a strong back position.  Lower until your toes are aligned with your knees and your toes remain on the ground.
  3. Keep your chest and eyes up, don’t let your head fall into a strained position.  Watch that your back is still strong and not in a hunch position.
  4. If you can, lower yourself to where your butt is just below your knees.
  5. Slowly raise yourself up by maintaining that strong back and chest.


Now that you have the basics lets see why squats are so important.  Even if you are not looking to build muscle squats are essential to simple every day mobility.  Squats work almost every muscle in your body!  So amazingly awesome!  Tones the legs, lifts the butt, strengthens your core, and improves flexibility.  Not to mention squats can be done pretty much anywhere with or with out weights.  So what is your excuse for not doing your squats?

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