Squats: Good For Your Butt & Health

Squats are my hands down favorite exercise for more reasons than one. I want to share with you all the reasons you should consider squatting more:

1. Rounder butt: A butt that looks better in your Lululemon, your jeans, and naked!
2. Burn more calories doing squats than most exercises: Squats activate nearly all muscle groups and demands a whole lot from them to perform the exercise. (lift heavy to burn more)
3. Builds strength: In the quadriceps, core, back, hamstrings and calves.
4. Improved circulation: Squats increase blood flow, so say bye bye to cellulite!
5. Enhanced core strength: Abs are made in the kitchen, and while squatting. NOT by doing abs.
6. Improved flexibility: Helps range of motion.
7. Increased vertical jump: When you squat you extend your hips with power, which turns over in to your ability to create power in your vertical jump.
8. Bone density: You have "younger" bones and squats are better than calcium!
9. Knee injury prevention: A lot of people think squats are bad for your knees. WRONG, improper squats are bad for your knees. Squats help strengthen the muscles that stabilize your knee.
10. Posture: Doing a full squat while still maintaining the perfect posture will in turn help to correct your day to day posture.

HIIT Workout

Need a high intensity workout for the weekend? I have you covered! Try this one out, and make sure to modify the weights for yourself. 

Workout Clothes: What To Wear For Different Activities

When it comes to working out, you need to dress the part. Ladies, we need to make sure our "assets" are in place and our feet are supported. Proper workout gear is a MUST before you set foot in a gym or trail. I am going to list what you need for the gym, yoga class, or running (outdoor activities).

GYM GEAR:

INOV8 SHOES: I find Inov-8's better for the gym, doing box jumps, classes, lifting, or any gym work.

Lulu crop pants:

Gym tank: $26

 

RUN GEAR:

Nike run hat: $24

BROOKS running shoes:$120

Athleta Run Pants: $64

Lululemon Top Speed Sports Bra: $52

Run tank:

YOGA GEAR:
Yoga Mat:

Yoga sports bra: $42

Yoga pants: $72

Yoga tank: $48

So You Want Free Exercises?

Lately I've been feeling inspired! My clients inspire me, the gym inspires me, new workout gear inspires me, and challenges inspire me. I decided to challenge myself to keeping things fun and creative.

I tried out some AWESOME workouts and wanted to share my AWESOME clients demonstrating them. Don't be afraid to do them, as most of my clients started as beginners! A Allstar athlete could be challenged just as must as a noob!

So push yourself, and try em' out!

Naomi demonstrating a total body TRX exercise 

http://instagram.com/p/jfNSazAHFs/

Marc demonstrating a upper body plyo push-up exercise 

http://instagram.com/p/e-e1pmgHCX/

Cindy demonstrating a challenging upper body push-up combo 

http://instagram.com/p/jdOv3nAHCl/

Marc demonstrating a core super plank exercise 

http://instagram.com/p/iAbm29AHL8/

Caity and Jenna demonstrating a treadmill cardio routine 

http://instagram.com/p/jSvok2AHBx/

Cindy demonstrating a kettle bell core version of a Turkish getup 

http://instagram.com/p/jXN7cWAHBq/

Sara demonstrating a total body med ball get up

http://instagram.com/p/jH4x_YAHPx/

Marc demonstrating a leg day squat lunge combo 

http://instagram.com/p/iC3aOxgHNv/

Heather demonstrating a total body bosu walkout with squat jump 

http://instagram.com/p/ivCbtXgHFe/

Keep looking at my Instagram for new fun and challenging exercises! 

@thea_nolan 

⬆️Caity getting her lift on, those shoulders and biceps are looking toned!!!!!