Air Squat

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The squat is the most fundamental movement.  Its is essential that you take the time to master this skill.  Do it properly, do it often.

  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt back.
  • Keep your chest up and maintain a tight low back.
  • Squat to or slightly below parallel making sure your knees stay over your toes and most of your body weight is in your heels.
  • Drive back upwards out of your heels keeping your knees pressed outwards.
  • Return to the top of the squat standing at full extension, thrusting pelvis/hips forward.
  • Ready for more? Try the Front Squat with weight
When starting out, you can squat to a medicine ball or a box.

Now just for fun, here’s a video of 100 people, doing 100 squats, on the 100th day of a challenge.

Build a Fitness Team: Exercise With Others to Stay on Track

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One of the best things that you can do right now to ensure success with your commitment to exercise is to start to make it a public experience rather than a private one.  There are a whole host of benefits that can help you get better results with your fitness or help ease the transition of adding more movement in your life.

Partner Exercise

Having a partner to exercise with on a regular basis is a great way to improve your results and enjoyment.  You could find a walking or running partner, a friend to go to the gym with, or someone who enjoys similar types of physical activities as you.  An exercise buddy can help you:

  • Stay on track and hold you accountable to your exercise routine
  • Help keep you motivated and encouraged
  • Help build a strong friendship and make exercise more fun!

Group Exercise

Something that has been gaining popularity recently is organized exercise and supervised group classes.  Facilities like Crossfit gyms, YMCA’s, Bootcamps and other fitness programs are finding that coached exercisers in group programs are enjoying the following benefits:

  • Regular encouragement
  • Accountability
  • Positive social atmosphere
  • Tons of fun!

Patient information published in 2005 in the Journal of American Academy of Physician Assistants also recommends that people exercise with a partner or group because they “are more likely to stay on track.”  The group encourages exercisers to involve family members, friends, and even pets, as “dogs need exercise too.”

Other benefits of group fitness:

You’re more likely to complete a well-rounded exercise routine and get a potentially tougher workout.  A class can help you move past a plateau — if you want to push yourself a little bit and improve.  Other exercisers who might be in better shape than you can help create what is called a vicarious experience to motivate you.  Exercising with others can make you want to be your best and achieve better fitness and overall health.

The combination of improving your fitness, meeting new people, and learning a new skill produces an excellent confidence boost, too.  You’ll start to feel better about yourself and feel that nothing is too difficult for you to achieve.  New research suggests that for some (but not all) people, finding workout buddies can even help turn fitness into a pleasant addiction by triggering chemicals in the brain that elicit the same feelings as dancing and laughter.

Related Resources:

Exercise with Your Pet!

Find a Local Crossfit to Join

Can’t Get the Kids Away From Video Games? Get the Whole Family Moving!

Dr. Bruce Wong

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As a natural chiropractic health and wellness practitioner for 20 years, Dr. Bruce Wong incorporates his broad knowledge of genetically congruent natural health education to active patient lifestyle integration.  More