Monday, February 16, 2015

Winter Fitness Group Challenge - Week 2: Squats


Squats - one of the three core compound movements that have stood the test of time to being one of the most successful and functional movements in the history of fitness and exercise. Now more than ever do we find ourselves unintentionally squatting and staying in a fixed position through most of our day - sitting. 

As Kelly Starrett, a coach, physical therapist, speaker, who currently runs his own crossfit gym in California, and author of the New York Times & Wall Street Journal best seller "Becoming a Supple Leopard," has a strong stance on what our society and technology has done to our bodies. His new book entitled "Deskbound" literally has the phrase, "Sitting is the new smoking."

Kelly Starrett -always a deep thinker and deep squatter 
Now I can understand why he thinks and says that sitting is bad for you. On average the typical day probably looks like this for you: waking up, sitting down for breakfast, driving to work, sitting down behind a desk, sitting down for lunch, back sitting at work, driving home, sitting down to eat dinner, and watching TV. Collectively, how long does all that sitting down take up during your day? I know no one is activating their glutes and quads when they sit.

Most of our sitting is actually bad for us because we unevenly distribute our weight on our spine (which runs down to our trunk *sacroiliac joint* - how you get lower back pain), our legs go into a muscular dysfunction (weird stuff happening at the hips, knees, and ankles), and then we wonder why we have pain or discomfort in our lower back and legs. 

Performing safe, effective, functional squatting can be just the medicine you need to alleviate all those pains. Squatting activates all those muscles I previously mentioned that are either under-active or in dysfunction. Regardless of your level of fitness - squatting can be challenging and effective to creating the greatest version of yourself.

This Weeks Goal: 
Collectively Utilize Squats Twice This Week

Depending on your level of fitness, mobility, and flexibility, squatting can be performed at a safe and challenging environment. I will make five days available for people to meet with me who are interested in learning how to properly squat.

Monday, February 16th: 5:30 - 6:30 PM (At free weights office)
Tuesday, February 17th: 8:30 - 9:00 PM (At free weights office)
Thursday, February 19th: 4:00 - 5:00 PM (Ask front desk to contact me)
Friday, February 20th: 5:30 - 6:30 PM (At free weights office)
Sunday, February 22nd: 11:45 AM - 12:15 PM (At free weights office)

Remember you have to either submit a reply below with the date you want to come in or respond via email at 

Book your appointment times now before they get packed!

1 comment:

  1. James, i will be at the LIC YMCA on friday,i can be at the free weights office at 5:30pm to review this weeks fitness challenge (squats) thanks.