The Secret to Win the Race in Athletics and Life

Look at life as athletes do

KISS.  Keep it simple stupid.

I haven’t been writing blogs as faithfully as I wanted to, so I pulled up a simple but what I feel is an excellent and efficient way to address all of your goals and challenges in life.  It isn’t rocket science, and you can borrow from what we athletes practice.

IMG_1595

  1. Win the day
  2. Run your own race
  3. Strip away the noise and get to the signal (focus)
  4. The way you do one thing is the way you do everything.
  5. 90% of success is between your ears:  believe in yourself
  6. Get some swagger in your stance

 

Dusty Roady

Coach, owner

Excel Fitness

IF YOU AREN’T SQUATTING IN YOUR STRENGTH TRAINING PROGRAM, START. NOW.

From a coach, athlete, and woman with a world record in the squat, you will gain everything and more by doing squats as part of your strength training program.  Squats are your best friend.

f you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.  The squat is a key part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose or compound exercise, which hits many muscle groups and gives you a more efficient workout in less time. Squats build muscle and strength in your glutes, quadriceps, hamstrings, and posterior leg muscles.  They also and strengthen tendons and ligaments in those invaluable knee and hip joints as well as weak stabilizer muscles.

And bonus!  Squats require core strength and stability, making them one of the best abdominal exercises on the planet.

Once you get the form, it’s a breeze.  You SIMPLY mimic sitting down in a chair and getting back up. That’s it. It is simple, requires no equipment (just weight when you are ready), and can be done pretty much anywhere. Squats are a key move to help you build muscle and help your muscles work more efficiently, as well as promote mobility and balance.

Focus first on form as form will do the work for you.

1. SQUAT starting position

Focus more on your upper body. Keep your torso as upright as possible to reduce the stress on your hips and back. Before squatting, squeeze your shoulder blades together and hold them, and keep your chest up. If you are using weight, lift the bar off the rack or put the weights in your hands.  Keep your weight on the heels.

IMG_0286

2.  SQUATting down, or eccentric motion (control and keep rhythmic)

Inhale, bend first at the hips, push the booty back, and sit down until your thighs are parallel to the ground (or less if you are not yet comfortable with the move). Weight is still on heels.  Feet are about shoulder width, toes pointed of choice.  Keep back neutral and weight on the heels.

Keep head level, maintain natural “S” in spine, squat until and make sure knees point in same direction as toes.  Do not lift heels off the ground as you descend.

 

IMG_0285

2.  SQUAT power up phase

Return to starting position by squeezing gluteus and thighs to extend legs back to standing. Keep your upright position, and lift gaze up slightly, maintaining neutral spine. Feel like you are pushing your feet into the floor, and exhale on the way up.

eye position squat DR

When you can perform the movement with perfect form, start adding weight and lower reps accordingly.

You can squat without weights, with dumbbells in both hands, holding one dumbbell at your chest, or even holding a med ball. I am using the Olympic bar which is 45 pounds.

Squats are a functional, real-world exercise.  This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

In summary, this simple but beautiful move

Builds Muscle in Your Entire Body

Makes Real-Life Activities Easier

Burns More Fat

Helps Maintain Mobility, Balance and Bone Density

Helps Prevent Injuries by Improving Flexibility 

Boosts Your Sports Performance — Jump Higher and Run Faster 

Tones Your Booty, Abs and Entire Body

You can’t lose!