Longevity Smart Move: The Squat

We’ve all heard it before when it comes to improving our health and longevity…”You just need to workout more!” Surely, it’s the “secret sauce” to better health, performance, and longevity – right!? NOT! 🤬


But if it were that easy why do so many people feel so bad all the time? I’ve spent my entire career….34 years and counting…making the distinction between training and “working out” or even just “being active”. It’s essential in determining overall positive health outcomes for ourselves.

WHAT YOU NEED TO KNOW:

Training: designed to elicit specific physiological and neurological adaptations that are in line with an individual’s goals, biases, and limitations. Working Out: a bout of exercise, with the ultimate purpose of burning calories and exertion (burpees, etc) Physical Activity: any bodily movement produced by the skeletal muscles that require energy expenditure (walking, running, cycling, sports, etc)


My LONGEVITY METHOD of training is an enormous shift to a higher mindset of improving your life.


A SMART training program will address all attributes of fitness:

- Strength

- Stability/Balance

- Mobility

- Building Muscle

- Energy System Development (Cardio) I like to think of it this way…your training should improve your overall health, movement quality, and your activities of choice. You’re ABLE to do what you want to do or love to do.


Let’s start by practicing building our STRENGTH!


HERE’S WHAT YOU’RE GONNA NEED:

- Comfortable/Clear space

- Something to hold onto

- A book or two


What’s your body type like? 🤸‍♂️Loosey-Goosey or 🏋️ Super-Tight? BREATHE like this: 🤸‍♂️Loosey-Goosey: LONG Sighing exhale (fogging a glass) 🏋️ Super-Tight: Pursed Lip exhale (blowing out birthday candles) 🧠 Moving well means maintaining a “STACKED” position…head, over shoulders, over hips.


If you haven’t moved in a while or are new to it, start here:

Daily Practice for YOU 👉🏼 https://youtu.be/QD8ZwYjfCI4


SMART STRENGTH MOVE: THE SQUAT (2 Options)


1) ISO SQUAT

  • Find your best STACKED position

  • BOTH BODY TYPES 🤸‍♂️ 🏋️ should elevate heels!

  • Stand arms length away from stable upright (CONFIRM grip!)

  • Tall through your upper back/neck. TRUST FALL into STACKED position.

  • SUBTLE TUCK of hips (Back pockets to heels)

  • FULL MOUTH EXHALE: GET ABS! (Use YOUR breath)

  • Lower an inch or two (Feet, knees, and hips same line!)

  • FULL NASAL INHALE: Notice what’s happening along your backside

  • FULL MOUTH EXHALE: Emphasize your heels

  • PAUSE: HOLD breath for a 3 count

  • Repeat: 5-7 breaths x 2-3rds

2) SQUATTY SQUAT

  • 6 reps x 2-3rds

  • 🤸‍♂️ Loosey-Goosey: Flat-footed. REACH Forward

  • 🏋️ Super-Tight: Heels elevated. REACH Forward/Down

  • Tall through your upper back/neck

  • SUBTLE TUCK of your hips (Back pockets to heels)

  • FULL NASAL INHALE: down (comfortable “STACKED” depth)

  • FULL MOUTH EXHALE: up (Drive heels/insteps into ground or book!)

  • Knees travel comfortably center foot, over toes!

Practice this smart strength move daily, as part of your “movement snack” or your activity warm-up/cool-down. Let me know how it goes!

Dedicated to your health and longevity, Mike


P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.


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