The squat is a great exercise to stimulate all of the muscles in the legs and glutes (just to name a few).  One of the biggest problems I’ve seen is people who squat on the balls of their feet instead of sitting back in their heels. Sitting back in the heels and pushing through the heels instead of the balls of the feet activate the posterior portion of the leg (hamstrings and glutes).  This takes a great deal of pressure off of the quads, which also takes a great deal of tension on the tendon that the knee cap is located in.  Overuse of improper form can lead to patellofemoral pain or pain under the knee cap.  (and other issues as well)

For further information or if you have any questions email me at:  chika@austinresultstraining.com

Chika Christenson, MS

Results Personal Training

Does this apply to you for the holiday season:  stressed out, too many commitments, and of course being surrounded by tons of sweets?  Do you enter the New Year feeling sluggish, flabbier, and find it hard to get back into a routine?

Get a jump on those New Year’s resolutions by following these tips:

1)  Watch your sugar consumption.  I’m not saying not to have those occasional sweets, but don’t eat them all day. If you have a sweet tooth you don’t have to eat the entire dessert to feel sated.  For example, don’t eat the entire piece of pie, just eat half.

2)  Get up and move.  If you feel you don’t have the time to get to the gym, get up and walk on your 15 minute break, or when you get home, take a walk around the block with the dogs and or kids.  This is a great way to get the blood moving and stave off that fatigue from sitting all day. 

3)  If you’re not consuming enough fiber, increase your fiber intake by eating those raw fruits and veggies typically supplied at those Holiday get-togethers. 

4)  If you have a sweet dessert, make sure to also have a protein source so you’re processing the sugars more efficiently.  (nuts, peanut butter, organic Greek yogurt)

5)  If you’re getting that tired feeling at work, stand up and do some stretches.  Don’t chase the sugar crash with more sugar like sodas or more sweets.

A great way to start off those New Year’s Resolutions is to get a small jump on them this year.  Moderation is a great tool to keep off those holiday pounds.

Have a safe and stress free Holiday Season!

Chika Christenson and South Congress Athletic Club