March 3000 Squat Challenge Week 4

squat 99 problems

Hey everyone!! We are heading into week 4 of our squat challenge. At this point you should be able to do close to 100 or more squats a day with no problem. These last two weeks of the challenge I want you to increase the intensity of your squats and add some more advanced squats in your weekly workout. Today I will show you three new types of squats that are advanced that you can do throughout the remainder of the month to help switch up your workouts. Switching up the style of squats every time will help prevent getting bored and will also help you get more out of your workouts over time by alternating squat forms.

*Challenge Rules* 

The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. Just be sure to challenge yourself and try to be consistent daily with yours squats. To give you a little extra motivation remember this quote, “Small daily improvements are the key to staggering long-term results.”

IMPORTANT REMINDERS

1. It’s very important that you’re stretching before and after you exercise.

2. FORM! FORM! FORM! Get the form right before going for speed or reps.

3. Always keep the knees in line with the toes! Your knees should NEVER be in front of your toes!

4. When you are doing these different types of squats make sure your using just your body weight.

*If you’re more advanced in your weight training you can use light weight once or twice a week but I would not recommend using weight very often for the amount of squats you will be doing per day.  I want to make sure you are keeping your body safe from injury.

* Remember I love to hear from you throughout this monthly challenge. Tell me what your goal are for the month and how you plan to reach it? If you ever need a little encouragement or a boost along the way don’t hesitate to find me on Twitter @lmc2323,  leave a comment on this post, or send me an email at lmcfitness23@gmail.com.*

March 3000 Squat Challenge Week 3

squat make the world

We are halfway through our squat challenge. Your legs and glutes should be feeling stronger by now. You also should be getting use to the soreness and able to truly push yourself with all your squats. Good job on making it this far now lets all get ready to finish out the remainder of the month strong. Today I will show you three new types of squats you can do throughout the month to help switch up your workouts. Switching up the style of squats every time will help prevent getting bored and will also help you get more out of your workouts over time by alternating squat forms.

 *Challenge Rules* 

The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. Just be sure to challenge yourself and try to be consistent daily with yours squats. To give you a little extra motivation remember this quote, “Motivation is what gets you started. Habit is what keeps you going.” -Unknown

 

IMPORTANT REMINDERS

1. It’s very important that you’re stretching before and after you exercise.

2. FORM! FORM! FORM! Get the form right before going for speed or reps.

3. Always keep the knees in line with the toes! Your knees should NEVER be in front of your toes!

4. When you are doing these different types of squats make sure your using just your body weight.

*If you’re more advanced in your weight training you can use light weight once or twice a week but I wouldn’t recommend using weight very often for the amount of squats you will be doing per day.  I want to make sure you are keeping your body safe from injury.* Remember I love to hear from you throughout this monthly challenge. Tell me what your goal are for the month and how you plan to reach it? If you ever need a little encouragement or a boost along the way don’t hesitate to find me on Twitter @lmc2323,  leave a comment on this post, or send me an email at lmcfitness23@gmail.com.

March 3000 Squat Challenge Week 2

squat quote

We are officially nine days into our 3000 squat challenge. How are you feeling? Your legs should definitely be burning because I know mine are. Today I will show you three different types of squats you can do throughout the month to help switch up your workouts. Doing the same style of squats every time will get boring and you’ll end up getting more out of your workouts over time by alternating squat forms.

*Challenge Rules* 

The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. Just be sure to challenge yourself and try to be consistent daily with yours squats. To give you a little extra motivation remember this quote, “Nothing worth having was ever achieved without effort”.

Different Types of Squats:

Body Weight Squats
Jump Squats
Overhead Squats
Dumbbell Squats
Medicine Ball Squats
Plie Squats

So let’s go out and work hard this week and get those 100 squats in daily!! Remember you can always feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

March 3000 Squat Challenge!!

squat

Welcome to March!! Not only is it one of my favorite months because of my birthday but it’s also the month of the 3000 March squat challenge!!The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. It might sound crazy and you might look crazy doing all these squats, but remember it will all be worth it once the summertime comes and people are wondering how you got so toned. So don’t hesitate to join the squat movement!

Not only am I doing it myself but even got all my clients involved and excited about the challenge as well. I know they will do great!! Most people in the group are doing 100 squats a day. Personally, I’m challenging myself to do at least 200 squats a day.

Now I’m sure that some of you are asking, “How am I going to get in 100 squats in a day?” Well there are different ways you can attain your goal. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. For example: 25 squats when you wake up, 25 around lunch break, 25 when you get home from work/school, and 25 before sleep. If 100 squats are too many then don’t worry about lowering it to 50, 40, etc. a day. The main thing is to challenge yourself everyday to do as many squats as possible and then do that number consistently.

I’m definitely going to be pushing myself and others to the limit. So far I’ve been hitting my goal of getting 200 squats in. I’d love to hear from you though.Tell me what your goal is for the month and how you are going to reach it?

Let’s all finish this month’s challenge right and continue staying consistent!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

 

 

January Food Challenge

food

It’s the last week of our food challenge!! How is everyone holding up? I hope most people are still pushing strong after completing your second week. Remember to not get discouraged if you had any slip ups along the way. Just keep in mind we are trying to make a lifestyle change by making healthier nutrition choices on a regular basis even once the challenge is over.

Remember it normal takes the average person 21 days to create a habit so I hope you all have tried to be as consistent as possible. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Remember once these month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work and only one week to go!

New Year New You Week 4

photo (1)

Happy Monday everyone!! We are now entering our last week of our challenge. I hope you all have been pushing yourself and working hard. During this last week we are going to increase the number of exercise and/or repetitions. For my first timers and beginners you are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are still working on improving your current fitness level. Let’s all finish the month off strong!!

Week 4

(Jan 26 – Jan 31)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 6 exercises and do 5 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 6 exercises and do 5 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 8 exercises while doing 5 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 8 exercises while doing 5 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 5-6 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 7-8 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

Let’s all finish this month’s challenge right and continue staying consistent!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

No Excuses!!

no excuses

 

Do any of the above excuses sound familiar?!?! If so now it’s time to stop making excuses for not exercising and starting working on improving your fitness level. Excuses get us nowhere!! So start making time to get in at least 30-60 minutes of physical activities for 3-5 times a week. I know we all live busy life’s but start scheduling in time to workout as in an appointment that you can’t reschedule. Remember 1 hour of exercise equals only 4% of our day. Now I know we shouldn’t have a problem sacrifice just 4% of our day to better our health right?