Posted in EXERCISE, SQUAT CHALLENGE

DAY 7 Squat Challenge With Steph 9-30-2018

Day 7 – Sunday

You made it!!!!! Be proud of yourself! How are your muscles feeling? Did you ever think you’d be doing 100+ squats? You got this! Push through it, modify if you have to.

Share your experience on your Facebook page and tag me in it. Let people know how you just challenged yourself and be excited about it!

Instructions:
Beginner – 10 reps of each squat style, repeat 2x = 100
Intermediate – 11 reps each, repeat 3x = 165
Advanced – 10 reps each, repeat 4x = 200

from Aunt Sharon >

Happy Sunday to All!

Who would think that in just one week I could improve my balance, increase muscle tone and maybe even mass, accelerate my aerobic ability (increasing proficiency in one exercise style transferring to another), increase my overall stamina, while simultaneously giving my CAN DO IT spirit a needed boost!

Well there you go. Seven days of squatting.

It gets easier the more I do and more enjoyable knowing it produces rapid results.

Thanks Steph for the invitation. I’m glad I didn’t think I was too old at 69 to tackle a fitness challenge.

It’s going to be Happy Squat Day for me forever. I realize how important my quad muscles are to the proper functioning of all the others – especially being well into the old age category. You think you’ll never lose it, you’ll always have it, but then you do – and lucky for me along comes Steph.

I didn’t receive the squat instructions for Sunday by the time I was ready to exercise at 4:45 AM lol, so I wrote my own. Not anyone’s fault – just wanted to get an early start and early finish today.

Advanced – 25 reps each squat style 4x = 500

It worked fine. I’m super-wobbly right now. I’ll drink a coconut water and get to work.

Thanks again, and all the very best to all who participated!

GREEN CLIP ART FLAME transparent

STRONG AND SIMPLE LIVING WITH STEPH






 

Advertisements
Posted in EXERCISE, SQUAT CHALLENGE

DAY 6 Squat Challenge With Steph 9-29-2018

DAY 6

One more day! Wow does the time fly! Push through it, finish strong, and remember why you started.

It’s picture of your food day… Saturdays are the hardest. This journey is about making healthy decisions. NO cheats. Saturday is not Faturday. Saturday is a test of your strength. So Post a photo of a meal today to this page. Even if its naughty. Get it up. We are all watching you.

Beginner – 9 reps of each squat style, repeat 2x = 90

Intermediate – 10 reps each, repeat 3x = 150 

Advanced – 12 reps each, repeat 3x = 180


from Aunt Sharon > Last night I decided to retreat to Beginner Level for my last 2 days to stabilize my form.

Today I changed my mind. I’m staying at Advanced Level.

“In baseball, not all pitchers have the same form, but they all get the ball to where it’s supposed to be.”  ~ Chef Sharon.

That’s me. I have reverse curvatures at 3 major areas of my spinal column – cervical, thoracic and lumbar – so my form is never going to be the same as someone with a different vertebrae configuration. The goal is to find the form that works for me within the basic framework and goal of a particular exercise.

I’m no longer concerned that my form doesn’t look exactly like the forms in the pictures. I’m working the muscles that need working, while taking care not to injure myself, while at the same time taking my competitive nature into account.

I’m doing all the squats now in the first half of the day. My muscles perform better, when they haven’t already been overworked by other chores. My other work can wait till later, since that isn’t affected by time of day or night.

My balance has improved in less than a week, which is encouraging. I still keep two umbrellas handy, should I need a spotter to complete long numbers of reps to prevent falling.


Friday night was my splurge on fat meal. Nice reward!

Dairy free Jif WHIPS chocolate and peanut butter ice cream w/smoked almond crumble and shaved chocolate. Top with dairy free whip topping and grated tangelo skin.

My Saturday meal was FRUIT AND NUT SALAD.

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in EXERCISE, SQUAT CHALLENGE

DAY 5 Squat Challenge With Steph 9-28-2018

Day 5 – Friday 

You made it through the work week! Today is Friend Friday. Find someone to do your squats with you, be even braver and share a picture on your facebook page of you and your friend doing your squats. Inspire someone else to do what your doing!

Beginner – 8 reps of each squat style, repeat 2x = 80

Intermediate – 9 reps each, repeat 3x = 135

Advanced – 9 reps each, repeat 4x = 180


from Aunt Sharon > Except when I’m walking with Steve, exercise is a solitary endeavor for me. Even if I had a friend, and activists don’t, sweating with somebody else doesn’t interest me.

I can follow instructions, however, and I do like to see how the experts do it, so I can improve what I’m doing and hone my skills based on my needs. And I like to communicate what works and doesn’t work for me, which I do on my website. That’s as social as I get in the exercise realm. In the past, before my activism days, I found that buddies don’t usually show up. Most people – including friends – talk about doing something, rather than doing it.

What matters is that I exercise for me, and that I find the internal and/or external motivation to keep doing it beyond the social interventions of challenges.

I’m doing this challenge and liking it more, even if at times I rough ride through it. Day 5 smoothed out for me – somewhat. I did the SUMO squats in the morning – only that – and it was easier, whereby I didn’t feel the need to pulse squat.

I will do the pulsing as part of my high intensity interval training, because I like the reduced range of motion, quick movements and the burn it creates in my muscles with the accompanying electrical release of tension from those muscles.

DAY 5 I decided to move to the Advanced level. Not particularly a good idea. The squats with kicks and leg lifts add up to 144 squats. Then add 36 reps for the other 3 styles = 108 squats = a total of 252 squats.

In order to do it, I had to break it up into five segments throughout the day and evening. I got creative with the kicks and lifts, out of necessity, but I was present doing something that made all my lower body muscles know they were being worked.

I think this challenge is for people who are already in great shape. I’ll retreat to beginner tomorrow, and wind down the challenge with more control over my movements. I’ll finish having gained that in one week.

Thanks Steph.

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in EXERCISE, SQUAT CHALLENGE

DAY 4 Squat Challenge With Steph 9-27-2018

Squat assignment for today:

Day 4 – Thursday

We’re halfway there! Push yourself for 4 more days! How’s your water intake? You should be consuming half of your body weight in ounces every day. With your check in today let us know how your water intake was.

Beginner – 5 reps of each squat style, repeat 3x = 75

Intermediate – 6 reps each, repeat 4x = 120

Advanced – 10 reps each, repeat 3x = 150


from Aunt Sharon > Well, I found some photos online for the SUMO SQUAT which show the feet alignment:

Also the Pulsing Sumo Squat:

  • Start in second position with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
  • While holding second position, make small pulses up and down, moving about an inch.

I’m doing Intermediate Level: 6 reps each squat style x 4 sets

When you get to this many squats it becomes a lot more difficult to use good form. What is supposed to be 120 reps really = 48 more than that, if you count the alternate leg kicks and lifts done with the basic and narrow squats. Forty-eight more is a lot.

Tonight when doing them I felt the squats working my hips and back thighs that I didn’t feel previously.

Those SUMO SQUATS! I didn’t know there was a term for what I was doing about halfway through – pulsing, and counting the pulses as reps. I had no choice. It was either that or not do them. I felt my quads pulling beyond maybe what they should. Hey, my quads survived. I’m thinking of reversing the order of the squats so that I’m not doing the most difficult squats last. Or maybe I’ll do them at a different time than I do the others – SUMO in the morning and the others in the evening.

Whichever way, this is beginning to feel like a challenge.

My fluid intake is always good. Lots of filtered water throughout the day and evening.

LIVING STRONG AND SIMPLE WITH STEPH






 

Posted in EXERCISE, SQUAT CHALLENGE

DAY 3 (do day 2 and 3) Squat Challenge With Steph 9-25 and 26-2018

Okay, since I postponed DAY 2 till DAY 3, I did DAY 2 assignment first:

Beginners: 10 reps of each squat style

Intermediate: 8 reps each x 2 sets

Advanced: 8 reps each x 3 sets


from Aunt Sharon > I stuck with the intermediate stage, and frankly had an easier time doing them, than I thought I would, considering how sore my quads (quadriceps aka thigh muscles) are.

It was easier doing the back and side kicks than the first time I tried them – that’s quick improvement that I didn’t expect, especially in the balance area, since that’s one of my weaknesses.

The SUMO SQUAT intrigues me the most, since it’s the most difficult. Since the picture doesn’t show how far the demonstrator is squatting or how her feet are oriented, I’m going to assume she’s squatting further than I am able to do – yet. I’ll figure out the orientation of the feet later. Still, I do what I consider to be a modified form.



Now I’m doing DAY 3 on DAY 3. So I’ll be caught up for tomorrow.

The assignment given for DAY 3:

Beginners: 6 sets of each squat style x 2 sets

Intermediate: 6 reps each x 3 sets

Advanced 9 reps each x 3 sets

Well, doing this twice in a day presented its challenges with my sore quads – still I did it even if my squats weren’t as deep as I wanted.

I kept wondering why when I did squats using weights or a bar it worked my lower back and not my quads, then tonight I realized it was all in the orientation of my back. Leaning over to lift the weights or just my body weight from the floor put the focus on my lower back not on my thighs. I was aiming to increase the strength in that location and I did. I never really thought about my thigh muscles since I walk so much.

However, in addition to the lower back lifts I call them – judging by the degree of soreness in my quads – I need long-term work in this location as well. The degree of soreness also indicates that I’m doing them correct for that purpose.

I’m thinking that when I finish this challenge, as I continue the work, I should do the squats every other day until I gain the strength to do them in better form every day. We’ll see.

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in EXERCISE, SQUAT CHALLENGE

DAY 2 Squat Challenge With Steph 9-25-2018

Day 2

from Aunt Sharon > I’m really sore. Just my quads though – everything else feels like it does whenever I do any kind of exercise. I spent four hours redesigning the configuration of all the furniture in half the house. It’s funny, for years when we owned a home I always referred to paying the mortgage as paying the rent, because we rented for so many years. Now that we’re in an apartment again, I call the apartment a house. It doesn’t matter. It’s our living space. I worked methodically, measuring and thinking through the move of each piece and how it would affect the other pieces, plus how many other pieces I would have to move to get the target piece where I wanted it, before I actually made the move, so I wouldn’t have to move it back if I didn’t like it. I have many years experience moving furniture.

As it turns out it’s a great way to get long distance exercise – like long distance running, you clock a lot of time. My purpose is always to make each move (rearranging my living space) more efficient and to make the space appear larger and more open than it is. I also like the change. It’s not easy in a small space with a lot of stuff. This is where I do all my work, so it looks like about four people work here with all the work stations in every room except the bathroom. Plus Steve and I live here with Lilly Belle, so personal considerations have to be taken into account. I’m always happy with the result – as is Steve.

Although I didn’t do my exercise challenges today, I did pay special attention to the soreness of my quads – with massage, hot water packs and stretching.

This is the DAY 2 assignment I will do tomorrow:

Beginners: 10 reps of each squat style

Intermediate: 8 reps each x 2 sets

Advanced: 8 reps each x 3 sets

STRONG & SIMPLE LIVING WITH STEPH






 

Posted in EXERCISE, SQUAT CHALLENGE

DAY 1 Squat Challege With Steph 9-24-2018

9-24-2018 DAY 1 SQUAT CHALLENGE WITH STEPH

Strong & Simple Living with Steph

Day 1!!!!!!

Welcome to the official start day!

We are SO ready!!!! Be proud of yourself for doing something FOR YOU.

Regardless of your physical abilities, pace yourself!!

To those that are new to these challenge groups, it can take a minute to get used to the workings and expectations of the group.

Be patient with yourself and remember why you started.

Pay attention to your form to avoid injury.

When you tense your muscles you tend to hold your breath. Inhale on your way up, exhaling on your way down.

Choose the level that’s right for you:

⭐️Beginner – 6 reps of each squat style = 30 TOTAL

⭐️Intermediate – 7 reps of each squat style, repeat 2x = 70 TOTAL

⭐️Advanced – 7 reps of each squat style, repeat 3x = 105 TOTAL

Comment below when you’ve completed your tasks.

*** For the Narrow Squat w/ Back Kick & Basic Squat w/ Side Leg Lift –
Rise back up, straightening the legs completely,

and lift the left leg behind you for a back kick.

Lower the foot back to the floor in a narrow squat position.

Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.

This counts as ONE rep.


from Aunt Sharon: For the back kick and the side leg lift, I did both legs. This increases reps for beginners to 42. Intermediates: 98. Advanced: 147. Combining both leg lifts or kicks into ONE rep really means ONE rep for each leg, which equals TWO total reps.

Okay, so I started with the intermediate level. Worked up a sweat and got breathy. My legs right now feel like jelly. Although I’m no stranger to squats, I do mine holding a bar or lifting weights from the floor up, with no variation. This is new – the variation plus minus the bar.

The kicks are good for balance, which older folks need. I need lots of work for balance since my concussion and this will help.

The SUMO SQUAT was the most difficult, since I don’t yet have enough strength in my quads to rise from a deep squat. I did a modified 7 x 2 reps to set me up for future work – let my quads know this isn’t a seven mile walk.

“The quadriceps is a massive hunk of muscle on the front of your legs.

Weak quads are by far the number one cause of knee pain and other knee issues.

You commonly see this in older people who do a lot of sitting all day.

Over time their quads become so weak it’s hard for them to stand up and they also develop knee pain and other issues.

In short, you do not want to neglect quad training.

Quads are vital for walking, running, jumping and squatting down.

Weak quads mean that these functions will be greatly hindered.

One of the main functions of your quads is to allow you to squat.

In only makes sense then that the best quad exercises involve the squatting movement.” (jasonstake.com)

Thanks Steph

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in EXERCISE, SQUAT CHALLENGE

SQUAT WITH STEPH

SIGN UP FOR THE SQUAT CHALLENGE WITH STEPH

Check out the EVENTS section on her Facebook Page.

From 12 midnight on 24 September to 12 midnight on 30 September.

” Hey everyone! Get ready to join our 7-day squat challenge next week! Squats can be done ANYWHERE, so no excuses for no space to workout. Invite a friend, challenge someone at home, a little competition never hurt anyone 🙂

Starting Monday a different squat series will be posted daily, with variations for all levels of ability, to be completed at any time during the day.

Simply check-in here when you have completed your series and that’s it!

Let me help hold you accountable.

RSVP GOING if you’re up for the challenge.”

See STEPH on Facebook.

STRONG & SIMPLE LIVING WITH STEPH