5 Tips for Improving Your Squat

1) Keep your back straight! Do not be confused with upright. Note that Jennifer's back is straight, but not completely upright. This is considered more of a powerlifting style squat which allows her glutes and hamstrings to add most of the power from the bottom.

2) Your feet should be turned slightly out and your knees should track over your toes.

3) You should look forward or slightly upward. Looking down will round your back, compromise your structure and increase injury. Remember that your body tends to follow your head.

4) Keep the core tight and the butt contracted.

5) On the way up, push through your heals and squeeeeeeze the glutes!

Notes: Jennifer's back is straight, her eyes are forward and her toes are slightly pointed out. I would prefer her toes be out a little more, but it looks good. Everyone can find small things to change, and in her case it would be her heals. She needs to push them down more and take some pressure off the knees. All in all, GOOD SQUAT!

The same tips go for an air squat or light weight squat!






Enjoy Life - Workout!

Mandy

brickschickhouse.com

No Bake Energy Bites

1 cup old-fashioned oats
 

½ cup almond butter

½ cup ground faxseed

1/3 cup honey

2/3 cups toasted coconut

1 tsp vanilla extract

1 TBSP chia seeds

Mix together and let chill in the fridge for about 30 min. After they chill, roll them up into ball and store in airtight container for up to a week.

NOTES: As you will see in the picture I used peanut butter. I would usually use almond butter (which is healthier) but I didn't have it and I didn't want to go to the store.

I did not toast my coconut and it was still good.

They are called bites for a reason :). They are not meant to be eaten in bulk. One should leave you satisfied.

Enjoy Life - Workout!

Mandy

brickschickhouse.com

 

Stay OFF the Scale!

Do you step on the scale more than once a week? How about more than once a day? If so, please keep reading.

When you do step on the scale, what number are you looking for? A number you made up? Or maybe what you use to weigh in high school?

I am all for setting goals (and your weight is a good place to start), but remember that the scale doesn’t tell the whole story. The scale can’t read your percent of body fat or lean muscle, and if it says it does, you should get your money back. This would also be a good time to mention that muscle does not weigh more than fat! It is however more dense than fat and takes up less space.  So, more muscle means a higher number on the scale, but a lower number on your pants.

Remember that the scale does not represent who YOU are. It really is just a number and we need to stop giving it so much power. Instead, ask yourself these questions to determine how healthy you are.

• How do I look in the mirror? I said mirror, because your opinion is the only one that matters.
• How do your clothes fit? This is the best way to determine if you are dropping fat.
• Are you eating clean and healthy? This is the number one way to change your body composition.
• Are you getting enough exercise? 4-5 days a week for 45-60 min in the Schick Standard!
• Are you getting enough sleep? 8 hours is ideal.
• Are you drinking enough water? 9 cups or 2.2 liters is ideal.
• Have you had a check-up with your Dr. recently? If not, DO IT! If so, how did your blood work come back. This is another key way of knowing your overall health.

As you can tell, there are lots of weighs to judge your health besides getting on the scale.  The numbers will play games with your head and make it harder to reach your goals!

www.brickschickhouse.com

https://www.facebook.com/SchickTraining?ref=hl

Enjoy Life – Workout!

Mandy

 

February Core Challenge Week 4

WEEK 4

Sunday

3 Rounds
30 sit-ups
30 supermans
1.5 min planks

Monday

3 Rounds
30 leg lifts
30 long-lever crunches (on floor not ball)
30 in and outs

Tuesday

3 Rounds
25 push-ups
30 cobras
60 side-to-sides

Wednesday

REST

Thursday

3 Rounds

1 min right side plank
1 min left side plank
1 min bicycles

Friday

3 Rounds

60  side to sides
30 (each leg) scissor kicks up and down
30 alternating supermans

Saturday

REST

Enjoy Life - Workout!

 

February Core Challenge Week 3

WEEK 3

Sunday

3 Rounds
25 sit-ups
25 supermans
1 min planks

Monday

3 Rounds
25 leg lifts
25 long-lever crunches (on floor not ball)
25 in and outs

Tuesday

3 Rounds
20 push-ups
25 cobras
50 side-to-sides

Wednesday

REST

Thursday

3 Rounds

1 min right side plank
1 min left side plank
1 min bicycles

Friday

3 Rounds

30  side to sides
25 (each leg) scissor kicks up and down
30 alternating supermans

Saturday

REST

Enjoy Life - Workout!

 

February Core Challenge Week 2

WEEK 2

Sunday

2 Rounds
22 sit-ups
22 supermans
45 sec planks

Monday

2 Rounds
25 leg lifts
25 long-lever crunches (on floor not ball)
45 sec v-up static

Tuesday

2 Rounds

15 push-ups

25 cobras
40 side-to-sides

Wednesday

REST

Thursday

2 Rounds

45 sec right side plank

45 sec left side plank
25scoops

Friday

2 Rounds

30 long-lever cruches with rotation
25 (each leg) scissor kicks up and down
25 alternating supermans

Saturday

REST

Enjoy Life - Workout!

 

 

February Core Challenge - Week 1

Add this core routine to your normal workout schedule. By the end of the month you should increase your core strength. Click on the exercise to see a video example. Good luck!

WEEK 1

Sunday

2 Rounds
20 sit-ups
20 supermans
30 sec planks

Monday

2 Rounds
20 leg lifts
20 long-lever crunches (on floor not ball)
30 sec v-up static

Tuesday

2 Rounds

10 push-ups

20 cobras
30 side-to-sides

Wednesday

REST

Thursday

2 Rounds

30 sec right side plank

30 sec left side plank
20 scoops

Friday

2 Rounds

20 long-lever cruches with rotation
20 (each leg) scissor kicks up and down
20 alternating supermans

Saturday

REST