Fitness & Nutrition

Drop it Like A Squat!

I choose to believe this woman is airbrushed, but I think it can be a great motivational tool to start squatting.

For all of you minimalists out there, start squatting!

Did you know that a squat is a single exercise with a multitude of benefits?  Let’s just say, if you do nothing else in the world of exercise, SQUAT!

Why?  First of all, you can drop it like a squat anywhere, anytime.  You don’t need a gym membership.  You don’t even need weights, although if you use weights, you will increase your desired results faster.

I never used to squat.  I was more of a cardio type of gal.  You know, 30-45 minutes on an elliptical or a few miles outdoors.  Nothing serious, but just enough to maintain my weight.  We all know that cellulite is genetic.  It is!  If it’s in your genetic gene pool, you might be doomed.  I always attributed the cellulite on the back of my thighs to my genes.  I had reached a point in my life where I was comfortable with the fact that that was just how God made me and to dwell on those dimples would be a waste of my time…

Until I started squatting.  The cellulite I wore my entire life is so minimal now.  No, it’s not gone entirely (and I’m fine with that,) but the toning and shaping that squats has given me makes we want to yell from the top of a mountain, “Squat!”  No, not really, but for all of you spending countless hours a week on a bicycle or elliptical, please, start squatting.

Here’s the major benefits of a squat:

  1. You will build muscle over your entire body.  Yes, they definitely build leg muscles.  But they also cause a release in testosterone and the human growth hormone in your body.  Really?  Testosterone?  Well this is crucial for muscle growth and will also help to increase muscle mass when you train other areas of your body aside from your legs.
  2. Burn More Calories!  Did you know that if you gain 5 pounds of muscle that you will burn 250-350 more calories a day?  Muscle weighs more than fat and it burns more too!  Squats are a great way to quickly gain all over muscle and in turn, burn fat more efficiently than you did in your pre-squat life.
  3. Become More Athletic.  Studies link squatting strength with athletic ability.  Squatting helps athletes run faster and jump higher, which is why athletes utilize this exercise so often.
  4. Tone Your Entire Body.  Squats build muscles in your glutes, abs, and of course, your legs.  Yes, I said abs!  Enjoy this total body workout.  These muscles that you build aid in regulating  glucose and lipid metabolism, as well as insulin sensitivity; in turn protecting you against obesity, diabetes and cardiovascular disease.

If you’re becoming frustrated because you feel like you’re just not achieving your goals, throw some squats into your daily routine. Make sure you have proper form, so you do not injure your knees!  Watch here for the proper way to squat.  If this is all new to you, here is where you can find the squat challenge.


Try this 30 day squat challenge!!!  Just in time for swimsuit season!


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  • Reply Meg May 14, 2013 at 12:13 pm

    This made me think of the Seinfeld episode where Jerry had a girlfriend that would walk around his apartment naked, and he didn’t mind it until she squatted to look at a bike chain or something. That grossed him out. So whenever I hear the word “squat” or see someone squatting, I think of that episode. And just for the record, I am not a Seinfeld fan – I just happened to see that episode and it was so funny to me. There is this chain smoker at my work that squats outside while she is smoking her 100th ciggie for the day. I have a sneaking suspicion that she is not squatting for the health/exercise benefits. 😉 But I do accept your 30 day squat challenge. So when you see me hobbling around, you will know why.

    • Reply Michelle May 14, 2013 at 7:25 pm

      Hahahaha…I will definitely youtube that later! You will like the challenge. And it’s one of the best exercises to do for pregnant women too, as it helps strengthen your muscles and what not for birth;) Enjoy! Lol.

  • Reply Crystal May 16, 2013 at 3:25 pm

    I need a good and easy ab routine, something I can do with 2 small kiddos…. Suggestions? And how do u get rid of muffin tops?? HELP!!!

    • Reply Michelle May 28, 2013 at 5:40 pm

      Crystal, read my post on abs! abs.

  • Reply Pregnancy Prepping! – Auburn Ambitions July 15, 2013 at 8:50 am

    […]  Squats (read more here)  are one of the greatest total body exercises and preps your pelvic floor for child […]

  • Reply dishi July 1, 2014 at 11:59 am

    all 50 of squats in one time?

    • Reply Michelle July 24, 2014 at 6:47 am

      You can absolutely do 50 squats at one time. I even do a few sets of 100 while my kids play in the bath…multitasking:)

    • Reply Michelle September 21, 2014 at 8:59 pm


  • Reply NaShika September 18, 2014 at 10:43 pm

    I’m on day 2 and I don’t know why I haven’t been doing !!! I was pretty athletic until I had children and then, well, you know what happened. I am also trying to lose my baby fat belly..any suggestions?

    • Reply Michelle September 21, 2014 at 8:59 pm

      I think you always need to create a goal, and make it small ones at first. For instance, don’t make your goal 6pack abs, instead choose to try eating only whole foods or foods with 5 ingredients or less for 2 weeks and see what happens. 80% of abs are a result of what you eat. The remainder is exercise. What works best for myself is having a schedule. I joined a local gym with childcare a few years ago and part of my daily routine at least 4 days a week is going to the gym. My kids get to play. I get to socialize with adults. AND I get to improve my body and create those oh so wonderful little chemicals called ceratonin. I swear to you, staying active will make you feel happy and give you results.

  • Reply Eating and Exercising for Good Health » Slim Shoppin' - Eating Right Starts in the Cart! September 20, 2014 at 3:16 pm

    […] to go to work (10 minutes each way). Walking during my lunch break (30 minutes), I’m doing a 30 day squat challenge, and doing planks, using hand weights for a quick workout – added all up is about an hour […]

  • Reply Florencia January 21, 2015 at 9:50 am

    is it right to do 100 or 200 squat in one time? Because if you try to gain volume in your muscle you shouldnt do more than 12 repetition in one set… So if I do this challenge Id do 16 sets of 12 repetition instead of 200 squats in one set. i think is ok if you are fat and want to make ur butt smaller because ur fat then is ok to do 100 in one set

    • Reply Michelle August 18, 2015 at 6:04 am

      If you are trying to gain volume in muscle, than your max reps should be with max weight. Body weight is fantastic for toning and building more lean muscle. Listen to your body. But I challenge you to do as many squats as you can in one set, and at the very least, 30 at a time. Don’t underestimate yourself. The great thing about squats is that they also are a form of cardio when done quickly, but with correct form. It is easy to elevate your heart rate this way and born more calories, rather than just counting to 12. Squats will never make your butt smaller. Your Gluteus muscles are the largest, and unfortunately, the laziest group of muscles in your body. Sure, you can lose fat if you are dieting or eating healthy, but squats will give you definition, lift and a fabulous butt. Not to mention it is a total body workout. Be sure to draw your belly in as tight to your spine as you can to support your back. This actually engages your abdominal muscles.

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