Becoming the best me I can be

Posts tagged ‘Squat’

Ending the 30 Day Squat Challenge

I am very sad to say I have to cut my squat challenge short. My knees have been killing me for the past 3-4 days. They hurt just sitting here. I don’t want to compromise my physical health just to complete this challenge. I am really disappointed I won’t be able to complete it but my health is more important than anything else. I am striving for a health lifestyle and doing so many squats is hurting my knees. I’m not sure if its the amount of squats, if I am not doing them properly (which I am pretty sure I am), if my weight is too much for the high number of squats or a combination of all of them. I still plan to do squats once I give my knees time to get better. I just won’t be doing such high numbers. I feel comfortable doing 50 squats a day. Sorry to guys for being unable to finish this challenge. I’m really bummed about it 😦

May 07, 2013 at 04:02PM

30 Day Squat Challenge Day 12 and 13

Day 12

Rest day! Much much needed rest day! Ahhhh!

Day 13

Today I had to do 130 squats. Ugh! I did the first 70 without a problem. By the time I got to 90, my knees started to ache. This hasn’t happened before and I am a little concerned. I don’t know if its just from all the exercise or if I have bad form. I will keep an eye on it and listen to what my body says.

Oh, I am taking a break tomorrow and postponing the squat challenge back a day. Tomorrow I am going to a Relay for Life and plan on walking 5K around the track.

BeFit in 90 Day 30/ 30 Day Squat Challenge Day 11

Day 30

Woohoo!!!! Day 30!!!! I’ve gotten through the first third of BeFit in 90!!!!! I’m so proud of myself! Although I must say, Day 30 was kind of a disappointment workout wise. It consisted of the Warm-up, Fat-Burning Cardio (I did Zumba), the Sports Stretch and Flexibility cool-down, and yoga (I did POP Pilates). I definitely didn’t think it needed two cool-downs. I realize they wanted to give an easier day after the 3 strength workouts yesterday but still. I think two cardio workouts would have been fine. Otherwise Day 30 was really easy. I’m really looking forward to what the new workouts have in store for me. I’m pretty excited to see the new videos!

Day 11

My legs are pretty sore today. It was tough doing all my squats. I was busy today and Peanut refused to go to sleep until after I left for work so I had to break my squats up throughout the day when I had time. I worked out it sets of 20 except I did 30 with the last set. I had to do 110 squats for day 11.

Well, that’s all for today folks!

BeFit in 90- Day 27/ 30 Day Squat Challenge Day 8

Thank goodness for rest days!!!! A rest day for BeFit in 90 AND 30 Day Squat Challenge! Woohoo! A double rest day! It was much needed, especially for my legs from doing all the squats. I did feel really restless. I kept wanting to workout but I know rest days are important and I need to give my body time to recover. Rest days are just as important as working out. I had a great time with my family. We went to my brother’s 30th surprise birthday party. It was nice but it was later in the day and Peanut was ready for bed by the time my brother got there.  It also difficult to the stand around all the food. There was dairy in EVERYTHING. There was a little fruit and veggies there but I haven’t had dinner yet so I was pretty hungry. Otherwise I had a great time.

BeFit in 90- Day 25 / 30 Day Squat Challenge Day 6

Day 25

Another great day to workout! Then again, everyday is a great day to workout! 🙂 My workout today was an easy one. Day 25 consisted of the Warm-Up, the Ripped Arms & Abs workout, the Cardio MMA Phase 1, and the Sports Stretch and Flexibility cool-down. The Ripped Arms & Abs workout is definitely the easiest workout out of all the strength training workouts. I don’t mind because I could use a light day. LOL! I am really looking forward to the next phase of the Cardio MMA. I think I’ll start doing it with 3lb weights until we go to the next phase so I continue to be challenged.

30DSC Day 6

Squats, Squats and More Squats!!! For Day 6, I had to do 75 squats. I broke them up into 25 squat increments. This made it much easier to do than 75 at once. My legs are sore now. LOL. I did 25 right after I woke up. I did another 25 after my warm up for BeFit in 90 and I did the last 25 before I did the Sports Stretch and Flexibility cool-down. A total of 75 squats.

Sweating after my workout today!

Sweating after my workout today!

30 Day Squat Challenge Day 4 and 5

Hubby took a picture of me squatting. I was halfway up by the time he took it LOL

Hubby took a picture of me squatting. I was halfway up by the time he took it LOL

Day 4

A much needed rest day! Thank goodness! My legs are thankful. 🙂

Day 5

I broke up my squats today. Day 5 calls for 70 squats. I did 20 squats before Hubby and I took Peanut for a walk. They were pretty easy and wasn’t that big of a deal. I did the next 20 squats when we got back from our walk before we left to run errands. The second set was a bit harder since it was after the walk. The last 30 were added during my BeFit in 90 workout. They were pretty tough but I made it! I am so happy I did them all. 🙂

Why not do some squats?


Source: Click image to go to website.

If you’ve been reading my recent posts, you will notice I have started the 30 day Squat Challenge. I will be doing squats for the next 30 days with the number of squats per day increasing as the days go by. Since I am doing this challenge, I decided to look up some of the benefits of squats. If I’m going to be torturing myself with doing squats I can at least rest assured knowing I’m doing them for a good reason. I have found some awesome articles like 8 Reasons to Do Squat Exercises and The 15 Benefits of Squats. I will share with you some of the things I’ve learned. Maybe you will start doing some squats as well.

  1. Whole Body workout
    • While it is pretty obvious squats work your leg muscles (calves, hamstrings, and quadriceps), they work so many other muscles. Squats indirectly work muscles other than your legs such as your core and back muscles. It promotes overall muscle growth and releases testosterone and human growth hormone.
  2. Sexy Booty
    • If this was the only benefit, I’d still be doing this challenge. Haha! On a serious note, squats work your glutes by lifting, tightening and toning your badonkadonk.
  3. Burns more fat
    • By gaining more muscle from squatting, you burn more calories. According to this article, For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before. I found this to be awesome! I am so glad I’m gaining muscle to help me lose more fat.
  4. Improves Balance
    • Squats work your core as well as your legs, which help you maintain your balance. Squats also improve muscle memory and improve the communication between your muscles and your brain. This amazing phenomenon helps prevent falls.
  5. Improve Everyday Life
    • Squats are a functional exercise. This means that you do them in real life like when you pick up heavy objects or bend down to pick something up. Since squats build muscle, help mobility and improve balance, they help you perform every day tasks better and easier than you would if you didn’t do squats.

These are just 5 awesome benefits of doing squats. You can read the related articles below for more reasons to add squats to your workout. Always remember to use the correct form when performing squats. Visit a fitness website to learn how to perform squats correctly. Always be safe! What is your favorite benefits of squats? Do you add squats into your routine?


I need this shirt LOL

Related Articles

BeFit in 90- Days 20 and 21/30 day squat challenge Day 2

I typed this up yesterday but I must have put it under draft instead of publishing it LOL

Day 20

Day 20 was a rest day for BeFit in 90. I did start my 30 Day Squat Challenge today so I did 50 squats. I also went on a walk with Hubby and Peanut.

Day 21

Today was another cardio day. I was hoping for some strength training workouts but the double cardio turned out to be very refreshing today. Day 21 consisted of the Warm-up, Cardio MMA Phase 1, Zumba (aka Fat Burning Cardio) and the Yoga cool-down. The Cardio MMA phase 1 is very easy for me. I love kickboxing and have done quite a few kickboxing workouts in the past so this one is nice but a bit boring. I’m looking forward to the next installment. Overall the workout was nice but not too challenging.

30 day Squat Challenge Day 2

I already know I’m going to get tired of typing out 30 day squat challenge all the time so I am hereby shortening it to 30DSC. haha! Today I had to do 55 squats. It is still a total workout and makes my legs feel like jelly. I can really feel it in my legs for the last 10-15. I added my squats into my BeFit in 90 workout after the cardio but before the yoga. It feels nice to stretch out afterwards.

30 Day Squat Challenge- Day 1

I love reading other fitness/health/nutrition blogs. I find a lot of inspiration and motivation from reading other blogger’s fitness journeys. I feel very connected with other bloggers like me who post about their ups and downs, their good days and bad, their struggles and triumphs. I was reading this post from Tammy at Insatiable Thinker. In her post, she talked about doing a 30 Day Squat Challenge. She had a link on her post to Fitnessbunny123, who made the challenge. I followed the link to this post. I was really intrigued with it and decided to accept the challenge as well.

I look at the squat schedule I will have to follow for the next 30 days. I will be the first to admit it is very daunting (since I will be doing the 30 day Squat challenge in conjunction with my BeFit in 90 workout). I honestly can’t picture myself doing 245 squats in ONE day. I just can’t see it…. and that’s why I want to do it. I want to prove myself wrong. I hate hearing the small voice in the back of my head whisper “you can’t do that. its too hard. too much. impossible for someone like you”. I love to challenge that negative side of me and put it to shame. I don’t give in to it. I fight back. I will never live the healthy lifestyle I want if I listen to the negativity and the “I can’t’s”.

There’s no time like the present so I have already started Day 1 of the 30 day Squat Challenge. The first day starts with 50 squats. I did all 50 of them. My legs were feeling the burn and the last 10 were difficult but not TOO much. 50 squats is probably the most squats I have ever done at one time. My legs felt like jelly afterwards. I’m nervous of how I will feel tomorrow but I know I can do this! You have to build muscle to burn fat!

30 Day Squat Challenge chart

30 Day Squat Challenge chart

Source: FitnessBunny123

Are you starting any challenges this week or month? Are you currently doing a challenge? Do you want to start this challenge with me? Let me know! I will be letting you know what I think of the challenge and how I feel throughout!

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