All posts tagged: #Squat

A STRONG MOMMY

I’m just about 2 weeks postpartum (tomorrow actually) and almost feeling like my old self. With the launch of my new STRONG LIKE MOMMY Prenatal ebook and getting back on track with some functional movements (along with posting a handful of progress photos), I’ve received about a dozen private (and some public) messages about my Postnatal activities such as quickly returning to Deadlifts and Squats. Some of admiration and also some of concern. To be perfectly clear my current lifting is a fraction of my pre-pregnancy activities. Because I feel stronger and functional (and I received the green light by my doctor because my recovery was right on track) it was perfectly okay for me to return to my regular activity…choosing Squats and Deadlifts as my principal movements. Not surprisingly to most women these 2 particular exercises (Squats and Deadlifts) seem very daunting. For most new moms, these 2 movements might even look DANGEROUS in addition to being very unorthodox and “not at all feminine” (what is that anyways?). Just to back track I consider …

Squatting – STRONG LIKE MOMMY

As a Fitness Trainer/Coach, the Squat is a fundamental movement that is incorporated in some way shape or form into every Fitness/Strength program. The term squat is “to sit or crouch with knees bent, heels close to or touching the buttocks or back of the thighs” and when it comes to Strength Training, the Squat is a compound exercise that targets the entire lower body focusing primarily on the 4 heads of the quadriceps but also develops the hamstrings, glutes, and hips. With heavier weights, the squat also promotes an environment of body wide strength development and also additional fat burning! Because this movement is so fundamental to our day-to-day activities, the squat also serves to improve on our over all functionality meaning everything we do (i.e. real life activities) will be easier. As a soon-to-be Mom (who also trains other soon-to-be Moms), the squat is critical to help with labour during childbirth for a number of reasons: i) a stronger lower body means less back pain ii) in a addition to back pain relief, …

FULL MUSCLE DEVELOPMENT

Members in the gym often brag about how they lift heavy so then that must mean they’re in great shape. Tell me then why power lifters are mostly round, while bodybuilders are mostly chiselled? In generic terms this is very true. Commonly in the gym I see lifting heavy will lead to muscle growth (hypertrophy). Men and women alike add as much weight to a bar as possible, lift the bar off the rack a distance of less than six inches to squat, and then rack the bar. This type of movement will not get you the results you are looking for if your goals are overall physique development. In the example of glute development, most women are about 60% quad dominant meaning that while going up a flight of stairs, or walking, etc., the thighs are doing 60% of the work while the hamstrings, butt, calves are doing the other 40% of the work. It is tricky to get the glutes to say, “Hey, this is hard, we should help lift this weight”. The …