I'm so happy to introduce my teammates and I's challenge for May!  We are getting mighty close to bathing suit season and I can tell you personally that I was NOT happy with how my heiny looked when I tried on some swim suit bottoms.

So what do we do when we are happy with something?  Try to fix it.  Hello 30 day squat challenge!  Want to grab the image and spread the word?  Grab the code below the image and use the hashtag #30daysquatchallenge.

she cooks, she crafts, she runs

Check out what my friend Shelly from Running Pfuhl has to say!

Anyone remember the old SNL Skit in the 90's Pump You Up? Hanz and Franz? Dana Carvey and Kevin Nealon poking fun at Arnold Schwarzenegger, their cousin. In the same vein Mays Challenge is 30 days of squats. We're going to (clap) Lift.It.Up! And I promise you won't be a "girly-man" but have "buttocks so firm" Squats are a great exercise to lift your behind. As a runner they help strengthen your lower back, gluts, hips, quads, knees, hamstrings and core. You can make it a total body workout with all the variations of squats, adding dumbbells or a medicine ball or overhead press or bicep curls.

Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment. Squats are also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease. Squats also help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle.

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue. Squats are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits.

Great Squat Article Standard Squat

Variations: Chair/Single Leg

Other Variations:
Plie Squat
Prisoner Squat (variation)
Bulgarian Squat
Squat Jump

This video is funny and has great variations:
Prisoner Squat
Sumo Squat
Duck Walks (this is not a sexy exercise!)
Squat Jump
Squat Hold
Lateral Squat

This will be a great month!! We toned our arms in April and now we're focusing on the posterior! Being stronger is the best remedy to running faster and injury free.

We want to hear about your progress! Tell us about it!! Post on our blogs, on facebook, on twitter, on instagram use the hashtag #30daysquatchallenge

We're what I like to call Triple S!
Sara: She cooks, She crafts, She Runs
Sarah: How My World Runs
Shelly: Facebook Twitter Instagram

We're still doing #goalscheck!! Declare your goals for May and post them every Monday! It can be anything from run more miles to declutter your closet!

My May Goals: Run: More Miles I have to increase so I can be ready for back to back Halfs!! (what was I thinking) Maintain: Gotta keep the scale (and waistband) in check. I want to get out of May in the same jeans as I started in! Strength: Get It Done! Either Bootcamp or DVD twice a week. Squats: Keep the Challenge going with variety! I also break things up 20-25 per hour. Survive: For the first time in 30 years I'm going tent camping. I love being outdoors... just not like this! This is am important event for my husband, he really wants me to go and I'm going. There are lots of trails and I'm soooo excited to get some trail running done!

Don't forget the GIVE AWAY!! And Keep checking back there are more to come!! Commence Squat-a-geddon! With the musical styling of Def Leppard

  Disclaimer: I am not a personal trainer, fitness instructor or medical professional. Consult your trainer or medical professional before beginning any workout program. Work at your own pace and fitness level with good form.