How’s it going everybody? You may remember that October is Squat Month. It’s our first rest-day, a very important day and one that I look forward to when I’m struggling.
The first three days were surprisingly simple, but I know it’s a long way to go to 200 squats. The best thing about this workout for me is that I can do it while the coffee is brewing. A little warm up stretch and I’m at the barre (or, in my case, the stove handle) to bust out some squats. And you can customize it too, using weights if you want the extra challenge. Personally – I am not using weights for this month’s challenge… getting to 200 squats will be difficult enough! My poor green hand weights are feeling slightly neglected.
If you fell of the bandwagon this week, don’t give up! Use your rest-day as a catch-up day instead. Don’t beat yourself up over not making a workout, because that kind of self-loathing will only blow up in your face. We’re only human, after all. We have obligations and tasks and sometimes, darn it, we just don’t want to do squats. No one understands this more than I. But get back up on that horse. The future-you will thank you for it, I guarantee.
If you are on-schedule with the challenge, good on you! Don’t do any squats today. Your muscles need time to recover. This is a whole ‘nother post for another day, but it boils down to the fact that over straining muscles is high-risk and low-reward and, in fact, could do so much damage that you could not recover. TAKE A REST DAY, DAMMIT. However, I will encourage you to use your rest day from squats to work on some light-training somewhere else. In my case I busted out those poor, neglected hand weights and gave them some love. Not too much, just some hammer-curls. Just don’t over work your system – you might regret it.
I’ve been looking into doing squats ever since Miley’s buns made national news.
Today I embark on a 30 day squat challenge, inspired by this post on Popsugar. You may have seen the following infographic floating around on the pinterest-sphere.
It is print-friendly and has a place of honor on my mirror this week. Can I work my way up to 200 squats? Let’s find out!
The easiest thing to keep me motivated is to create run-specific playlists. I plug in my headphones as I’m heading out the door, activate MapMyRun, and hit the road.
Only have time for a twenty minute run? Here’s my current selection when I’m short on time:
- The Big Bang Theory Theme, Bare Naked Ladies (Song 1:45|Total time 1:45) Not my favorite show, but one of my favorite bands – and it really makes me put it all in perspective. Really, what are the odds that I exist? I should make the best of it and treat my body right so that I can enjoy life as long as possible. And live life as if there were laughtrack during every awkward silence.
- Applause, Lady Gaga (Song 3:32|Total time 5:17) Now here’s where my inner-diva shines. Applause is one giant reference hide-and-seek and each time I listen to it I find something new to contemplate. I think it’s Lady Gaga’s finest work so far, and I admire her power. This song pumps me up and releases the fitness monster inside of me.
- Get Lucky, Daft Punk (Song 4:09|Total time 9:26) Motivation can be found in the strangest places. Simply put, Daft Punk’s Get Lucky makes me feel sexy. All that blood pumping and such. Oh, don’t judge me – you feel it too.
- Can’t Hold Us, Macklemore & Ryan Lewis feat. Ray Dalton (Song 4:19|Total time 13:45) This song makes me feel like a queen. I’m on top of the world and nothing can hold me back. Helps me keep up the pace where I usually lag.
- 22, Taylor Swift (Song 3:52| 17:37) I can’t be ashamed of it, this song makes me feel young. At this point, I’m feeling good and this song enhances that feeling. It invigorates me and there is nothing wrong with that!
- Call me Maybe, Scott Bradlee & Postmodern Jukebox (Song 2:55|Total time 20:32) Gotta throw in the wild-card. The Carly Rae Jepsen version of this song is a guilty pleasure of mine, but I can’t stop listening to Scott Bradlee & his ragtime/vintage-styled tunes. This one brings it all home, and wraps up my workout.
Of course another great option is Podcasts. I enjoy listening to This American Life on my long Saturday run/walks. Fair warning though, when running to a podcast I can’t seem to keep pace. I think podcasts do better for me on a treadmill or in strength training.
What about you? What are your favorite running songs? Leave us a comment below.