Having been a fitness coach for over a decade, Trisha knows that late January can be discouraging as hell. You’ve weaned yourself off all those damn holiday sweets, limited the alcohol intake, done a few No Tummy Mummy at-home workouts and yet the scale is barely budging. Do you throw in the towel, skip the gym and pour yourself a glass of wine? F no! Okay, well maybe a little wine won’t hurt, but you absolutely do not roll over and play dead…
STOP / DROP / SQUAT
By: Trisha Enriquez (No Tummy Mommy Founder and #RebelFitness Guru)
I refuse to give up on you! This post is dedicated to you and your continued journey to that new ass. I’m determined to help you get there, so put down the vino (for now) and set aside the cheese platter, because we’re going to lay down some basic rules to make sure we keep the “new year, new ass” momentum going way past the end of January.
Rule #1: Choose to move.
If you’re considering putting off exercise because you’re too tired or you had a bad day at work, remember this rule because you will never regret working out or going for a jog. Sure, you might have to shower an extra time in the day, but regret? Never. You’ll feel better, have way more energy and maybe (just maybe) your hubby will get lucky tonight… I said maybe.
Rule #2: Eat clean … but what the F does “clean” even mean?
If you have the choice between the burger and fries combo and chicken and quinoa salad, choose the latter. Yes, there’s a time and place for burgers, but today isn’t it. Choose meals and snacks that will keep you feeling fuller longer. Opt for lean protein, like fish and chicken breast. And yes, you can eat carbs! Just stick to low-glycemic options like sweet potatoes and cous cous. Have I lost you yet? Hang in there! Let’s give this a couple of more weeks before you step foot into your local greasy spoon resto.
Rule #3: Sleep.
Yes, sleep. You know that thing we used to do before having babies. Sounds easy enough, but sleep is something we all long for, but can’t always get enough of. Blame motherhood if you must, but 5 hours isn’t going to cut it anymore. Proper rest is not only important for optimal recovery after a workout, but sleep also supports weight loss. Plus, you’re more likely to reach for a bag of chips and skip a workout if you’re sleep deprived.
Now that we’ve laid down the rules, I hope that we can quickly revisit your workout situation. If lately the only exercise you’re doing is pushing a shopping cart at the grocery store, then that’s okay. Today you can start over new. Consider today DAY 1 and this time, we’re going to change things up a little; for the next 30 days I want you to consider this squat challenge. The squat is an awesome move because it’s a compound movement, meaning it works multiple muscles at the same time (that includes your abs and core too).
How To Do a Proper Bodyweight Squat
- Stand with your feet shoulder width apart. You can place your hands behind your head or in front of you to maintain balance. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips as if onto an imaginary chair.
- Continue down to full depth if you’re able and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and knees above your ankles. Keep your body tight and push through your heels.
For the next 30 days complete the number of squats indicated each day and rest on Off days.
|20 Squats||25 Squats||Off||30 Squats||35 Squats||Off|
|40 Squats||45 Squats||50 Squats||Off||55 Squats||60 Squats|
|Off||65 Squats||70 Squats||75 Squats||Off||80 Squats|
|85 Squats||90 Squats||0ff||95 Squats||100 Squats||105 Squats|
|Off||110 Squats||115 Squats||Off||120 Squats||125 Squats|
For the next 30 days complete the number of squats indicated each day and rest on off days.
If you weren’t able to give my last workout suggestions a go, give this challenge a wholehearted try. Your Kim K ass (or perhaps a slightly less in-yo-face variety) will thank you later. Just remember the three basic rules because you deserve to show off that mommy butt in more than just a pair of oversized boyfriend jeans!
Keep up with Trisha:
Like her on Facebook
Check out her Website