We’ve all heard that variety is the spice of life. But did you know that variety is also the key to a successful workout plan? Now that spring is here, give one of our “Refresh Your Workout” tips a try so that you can switch up your workout and ramp up your fat loss. Not only will these strategies help alleviate your workout boredom but they will also give you the best results in the least amount of time. Who doesn’t love that? We sure do!
TrainerDiva’s Refresh Your Workout
• Give plyometrics a go
For example: jumping jacks, jump squats, burpees or box jumps. Ask us for more suggestions!
• Try a new circuit
Like this one here. This will also help shake up your cardio as well.
Have you ever left the treadmill after a great cardio session and felt an intense tightness in the front of your lower leg? You’re not alone! Shin splints are nothing short of annoying and can strike even the most conditioned athletes. So here’s what you need to know about shin splints and how you can avoid them the next time you lace up those sneaks.
What in the world are shin splints?
Shin splints describes the pain in the front of your lower leg, specifically across your tibia (or shinbone). This condition can be caused by running downhill, training in worn-out shoes, overtraining and playing sports with frequent starts and stops like basketball and tennis. The pain sometimes fades away while exercising, but it usually returns the next day and can worsen if you ignore them.
Your plan of attack:
Treat them with RICE
(Rest, Ice, Compression, Elevation)
Take a few weeks off from high-impact exercises such as running, jumping, kickboxing, etc.
Get a pair of shock-absorbing insoles or orthodics to correct your gait if necessary.
Stretch your lower leg both in the front (by pointing your toes) and in the back (with a calf stretch) everyday.
Start cross-training, or in other words, start engaging in different exercise activities that are different than your primary form of exercise.
Before you dive into your spring workout with full gusto, take a look at a few form reminders to make sure you are safely getting the most out of your lunges. Remember, form really is everything! (If you want to take your lunges to the next level, try the bicep curl as pictured above.)
Written by: Elena Ciccotelli (Founder/CEO, TrainerDiva, Inc.)
Let’s face it. Cardio can be mind-numbingly boring, and yet in order to get the most out of your weight training, cardio is a must. To save us all from the inevitable boredom that is cardio, here is a great TEN MINUTE fat burn cardio circuit that you can do at home! All you need is a jump rope and your steps! Not only will this circuit help you torch that unwanted fat, you’ll be tightening your glutes as well. Now who doesn’t want that? So what are you waiting for? Get going!
Click HERE to download and print this circuit workout for handy reference.
TrainerDiva’s 10 Minute Fat-Burn Home Cardio Circuit
Jog in place
2 minutes
Start with a moderate tempo then after 30 seconds increase the tempo for the remainder of the time.
Jump rope
2 minutes
Maintain alignment in your spine and shoulders while jumping rope. Try not to shrug too much!
Two step-stair climb
2 minutes
Step fully onto each step landing on your heel as much as possible.
Jog in place
2 minutes
Start with an intense tempo for 15 seconds then return to moderate for the remainder of the time.
Stair lunge/Step Up
1 minute
After lunging onto the step, stand up on one leg but keep your trailing leg behind you. Squeeze your glutes!
Squat jumps
1 minute
Perform a squat. (Click here for a reminder of correct form.) Jump with your arms straight in front of you and land in a squat.
Written by: Elena Ciccotelli (Founder/CEO TrainerDiva, Inc.)
Has this ever happened to you? Your knees are bent and as you begin to straighten your legs you hear a clicking or cracking sound in your joints. Is it age? Is there something wrong with me? Before you start jumping to conclusions, don’t panic! We’re here to uncover the mystery behind all that crackin’.
According to Mike Demora, a Board Certified Exercise Therapist, “you may be experiencing clicking due to crepitus, the releasing of gas at a joint that occurs occasionally with no pain involved.” It happens quite often at the knee when the patella rubs against the femoral condyles. It also happens often at the shoulder. The bottom line is crepitus is fairly natural and if there is no pain involved, there is no reason for concern. The distinction between crepitus and other issues is that crepitus will only happen once in awhile and should not continue for each rep of each set during weight bearing exercise. If this noise continues, you may need to address a muscular imbalance.
What does this mean? Without getting too technical, here is a brief overview. Each of your joints is surrounded in muscle tissue. There are muscles that create movement in each direction and muscles that allow each movement to occur. For example, when the biceps is contracted, or in a curled position, the triceps is allowing the movement to happen. In some cases, the length/tension relationship between two muscles, such as the biceps and triceps, is dysfunctional. This can cause unnecessary stress on the joint capsule and cause the bone to rub against either another bone or irregular cartilage surfaces. This rubbing can cause a cracking or popping sound. If this situation is not remedied, inflammation can result, which can in turn lead to more popping and the cycle will continue.
To correct this problem, a well qualified personal trainer will be able to recognize these imbalances and can develop a customized workout program for you focusing on corrective exercises that will regain efficient length/tension relationships at each joint.
So the next time you start crackin’, listen to your body! You may need to start revamping your workout.
In case you still aren’t convinced that indeed exercise is good for you, here is even more evidence that exercise is crucial to living a long active life. And of course, even more reason for you to get your rear in gear.
According to James O. Hill, professor of Pediatrics and Director of the Center for Human Nutrition at the University of Colorado at Denver, “Exercise is better than any drug or anything else we have for aging. There’s no downside. If this were a drug, it would be the safest, most effective drug in the universe.” What leads to such a bold statement? Apparently, the evidence lies in the most recent case studies from the Archives of Internal Medicine published in January 2010.
“The first study, based on data from the Nurses’ Health Study in the United States, found that women who were more physically active during middle age were more likely to be “successful survivors” by the time they reach 70.
Even walking and other moderate-intensity exercises lowered the risk for chronic diseases, heart trouble and cognitive impairment, the study found. That’s great news for women intimidated by activities such as tennis or running.
The second study, also focusing on women, found that those who participated in a higher intensity exercise program four days a week had stronger bones and less chance of falling than women who were in a “well-being” program that included relaxation, along with flexibility, endurance and balance.
Another study out of Germany found more evidence that exercise — either moderate or high-intensity — reduced the risk of cognitive impairment in men and women over the age of 55 over a two-year follow-up period.
Finally, researchers in British Columbia, Canada, reported that women who practiced resistance training either once or twice a week had improved cognitive skills, in the areas of attention and conflict resolution, compared to women who focused on balance and toning activities.”
Bottom line is that while your lunging and lifting your way into bikini season, you are also getting amazing residual health benefits. Who knew that bicep curls can help you solve some of life’s biggest dilemmas? Just a few more reasons to get your rear in gear this spring!
SOURCES: Amanda Gardner,”More Proof Exercise Leads to Healthier Aging;” James O. Hill, Ph.D., professor, pediatrics, and director, Center for Human Nutrition, University of Colorado at Denver; Jan. 25, 2010, Archives of Internal Medicine
Even though there is still snow on the ground and the temps haven’t risen above 40° in what seems like an eternity…Spring is 19 days away!
So grab your medicine ball and stability ball and warm up with one of TrainerDiva’s favorite fat torching core exercises. This exercise, or the Hip Extension on Stability Ball with Medicine Ball Pull Over, will not only work your core but your legs and glutes will be targeted as well. If you can not get the medicine ball parallel to the ground, then it is possible that your flexibility in your shoulder girdle should be addressed before continuing with this exercise. For a great full body workout, try this exercise along with The No Excuses Move of the Day #6. Good luck and let us know what you think!
Written and produced by Elena Ciccotelli (TrainerDiva, Inc.)
Ready for a seriously amazing lunge workout? Look no further….here it is, TrainerDiva’s No Excuses Move of the Day Lunge Progression. As you can see from the video, there are two exercises being peformed. The first exercise will prepare your body for some killer work with the second exercise. In order for you to execute this move correctly, you must already be able to perform a strong basic lunge and plank. If you have difficulty with either of these exercises, hold off on trying this move.
Also, if you find that holding the medicine ball in one hand is too awkward, try holding a dumbbell instead. If you are able to maintain your alignment while using the medicine ball, great job! Adding the weight of the medicine ball to one side will challenge your core strength and stability and produce fantastic results.
Written and produced by Elena Ciccotelli (TrainerDiva, Inc.)
Melt fat fast with TrainerDiva’s No Excuses Move of the Day, the Push Press. This is a phenomenal total body move that will tighten up your legs, core and arms…all in one! Once you’ve mastered this move, complete the No Excuses Move of the Day #4 for a fast fat burning workout. Let us know what you think! We love hearing from you…
Written and produced by: Elena Ciccotelli (TrainerDiva, Inc.)
What exactly is the Fat Burning Zone and is it really better than the Cardio Training Zone? Is the fat burning zone going to help me burn more fat in less time?
These are some of the most frequently asked cardio questions… And rightly so! There is an obscene amount of confusion and debate regarding this topic so let’s examine the facts first:
● The Fat Burning Zone, or low intensity training, is claimed to be the optimal training intensity for burning fat: an intensity between 60% and 75% of your maximum heart rate. Training in the Fat Burning Zone is based on the principle that the lower the exercise intensity, the greater the energy requirement is met by fat.
● In the Cardio Training Zone (between 70% and 85% of your maximum heart rate), the main energy supply comes from carbohydrates. The use of carbohydrates as the primary fuel source in the Cardio Training Zone, leaves fat as the primary fuel source in the Fat Burning Zone.
These are the two key points that are often used to justify low intensity Fat Burning Zone training. However, there is a flaw with this argument because it does not take into consideration the total amount of calories burned.
Ready for this? Based on an identical workout in duration, even though there is a lower percentage of fat being burned in the Cardio Zone, the total amount of calories burned in the Cardio Zone is substantially higher than that in the Fat Burning Zone. Therefore, if you compare overall fat calories burned between the two “zones,” you will see that you are in fact burning more fat calories in the Cardio Training Zone. Remember the golden rule of fat loss: you must create a calorie deficit by expending more energy than you consume.
So which training “zone” is the best for me? Of course you must first evaluate your current state of fitness to determine which training intensity is right for you. (Your TrainerDiva can help you find your optimal training zone based on your goals and training history.) If you consider yourself a beginner, low intensity cardio with the gradual addition of a few high intensity workouts is a great way to start building your endurance which leads to a solid fitness foundation. For a more advanced workout, aim to reach your Cardio Training Zone at least every other workout for a more effective fat burn.
What’s the moral of the story? Forget all of the hype surrounding the Fat Burning Zone! This one is definitely fiction.
The holidays are nearly here! But that doesn’t mean your fitness goals are unobtainable. Instead, feast your eyes on TrainerDiva’s Top 5 Holiday Fit Tips that will help you resist temptation and keep you looking fabulous right through 2010!
5.) Decide What To Buy
We all know how tempting it is to walk into a coffee or candy shop, especially during the holiday season. So here’s your plan of action: decide what you want before you go in and stick to it. Just order your coffee and get out of there — fast!
4.) Forgiveness Is Key
It is difficult to avoid overeating during the holidays. If you do slip up now and then, don’t beat yourself up for it…it’s not worth it. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one.
3.) Drink Plenty of H20
Many people mistake mild dehydration with hunger, so drinking plenty of water is a must! Have a glass or two before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption as well.
2.) Don’t Skip Meals
Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals actually slows down your metabolism and can make you feel tired. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily consume more calories than the ones you skipped earlier in the day.
1.) Keep Exercising!!!!
Although the holidays are a hectic time, keep your TrainerDiva appointments and be sure to do your cardio to help ensure that the occasional treat won’t land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit. Once you quit your exercise routine, it can be very difficult to start up again — nevermind the weight you can gain from taking a hiatus.
Happy New Year from TrainerDiva! Let’s make lasting changes in 2010 and avoid these common mistakes…
4.) You don’t really want it that much
It’s easy to declare your resolution on New Year’s Eve, but do you actually want it? When you’ve figured out what you really want, write down all the reasons why you want to achieve this. Use this as a reminder when problems following through start to arise.
3.) You’re not changing your environment
Change parts of your daily environment in order to establish a new habit. Make it easy on yourself by placing your gym bag in your car before you go to work or buy some free weights to use when the weather gets bad. This will help improve your consistency.
2.) You don’t have a realistic plan and expectations
It’s easy to get caught up in the enthusiasm of January 1st. However, things tend to take longer than we may have hoped for. Instead focus on making the activity the goal, not the result.
1.) You let temporary failure or mistakes lead to giving up completely
It is easy to get discouraged when you are trying to establish new habits. The best way to avoid this is to JUST DO IT and keep going. Once you’ve come to accept your mistakes, dust yourself off and try again.
2010 has arrived, and you have decided that this year is going to be different. With a glass of something sparkling and a kiss at midnight, you confidently declare that this year will be the year of you. You will finally lose an extra ten pounds, eat healthier, work out more, and you will finally be able to fit into your beloved skinny jeans. But how do you get there?
If you’ve read or watched TrainerDiva’s Top 4 New Year’s Resolution Mistakes video, you’re off to the right start! If your 2010 New Year’s Resolution has the words fitness, healthy, or lose weight, take a look at these key reminders to help you stay on track during the YEAR OF YOU.
How Do I Lose Fat?
Basically, losing fat is based on the law of energy intake and expenditure. Quite simply, if you’re eating more than the energy you’re expending you will gain weight. Burn more energy than you’re eating means you will lose weight. Unfortunately the execution of this is not always so simple. Losing fat is a process – don’t get discouraged if you have setbacks.
There are 5 key principles to keep in mind – Diet (Nutrition), Cardio (Exercise), Dedication (Consistency), Goals, Weight training. It is possible to lose fat with the correct diet alone but the best chance of success will be to apply all these principles.
How Does Weight Training Help Me Lose Fat?
A weight training workout boosts metabolism for the whole day and helps build lean muscle. Muscle is metabolically active – it needs fuel to function – and therefore will help you burn more calories all the time. This in turn will raise your Resting Metabolic Rate, which means you will be able to burn more calories at rest doing absolutely nothing! Who doesn’t want that?
Why Can’t I Just Eat Less?
Although this may seem logical to achieve fat loss but it is actually counterproductive. If you starve your body, your metabolism will slow down and you will begin to feel irritable, fatigued, and lose muscle. Then the chances of binge eating skyrockets and the weight piles on because you are still in slow mode. Yes fat loss is about calorie reduction but too much reduction will cause more problems.
Why Exercise?
All fat loss success stories have one thing in common. They all include exercise as a part of their daily life. And so should you! There are few people that have lost fat and maintained it, without making exercise a part of their lifestyle. Just remember consistency is the key!
TrainerDiva, Inc.’s go-to nutrition expert Jessica Levinson of nutritioulicious™ gives us a few tips on how to better your chances of success as 2010 New Year’s Fitness Resolutions are in full swing!
Quick Tips on How to Get the Most Out of Your Nutrition
By Jessica Levinson
Friends and family members often ask me for “just a few” nutrition tips — something that will help them jumpstart their own healthy eating or fitness plan. I have so many tips to share – often personalized to my clients – but there are some that apply to just about everyone. Here they are:
Snack Right.
Snacking is such an important part of your day. You should never go more than 3 to 4 hours without eating, especially if you’re going to the gym between meals. Make sure to keep snacks on hand at work, in the car, or in your gym bag. Check out some of my nutritioulicious™ Snacking Ideas.
Read Labels.
The first information you should look at on a food package is the ingredients list. It’s important that you look past calories and fat; the ingredients in your food matter even more. The list of ingredients provides you with the key information about what you’re eating. If you don’t recognize or can’t pronounce the ingredients, chances are they’re not good for you.
Hydrate Often.
Surely you know that dehydration can be a problem during the summer months, but many people don’t realize that it can happen in the winter too. What’s more, you may think you’re hungry when you’re simply thirsty, which can lead to taking in more calories than you need. To prevent dehydration, drink plain tap or bottled water throughout the day. Or, if you like, have some unsweetened hot or iced tea.
Splurge Sometimes.
If you don’t allow yourself to partake in some treats now and then, you’ll likely feel deprived and eventually overdo it on what you think is “forbidden fruit.” Everyone’s entitled to indulge once in a while – the key is savoring it and enjoying it in moderation. One thing to keep in mind – just because you worked out, doesn’t mean you’re entitled to extra treats. I’m sure TrainerDiva would agree!
Jessica B. Levinson MS, RD, CDN, is a Registered Dietician in New York City with a private practice in which she consults children, adolescents, and adults on all nutrition issues. She also writes a blog Nutritioulicious: Nutritious and Delicious in which she helps people learn to eat delicious food that is also nutritious.
Jessica Levinson, TrainerDiva, Inc.’s favorite NYC Registered Dietician, invited me to be a guest blogger on her blog nutritioulicious: Click on the link below to take a look at the article…
Ever wonder why the leg abductor machine at the gym doesn’t quite give you the results you want? That’s because you’re sitting! Get more burn in less time with TrainerDiva’s No Excuses Move of the Day that is sure to tighten up those glutes and thighs. Don’t forget to properly warm-up before attempting this move! Good luck!
Most people would agree with the old adage that time is money. Consequently, most people say that they do not have enough time to go to the gym. So what’s a busy girl to do? TrainerDiva has the answer!
Take a look at the Top Three most popular exercise excuses/mistakes and what YOU can do to prevent these fitness blunders in 2010…
3.) You lose interest in the gym…FAST
The fact of the matter is that many people lose interest at a gym. They lose motivation and pay for a membership they simply do not use.
Solution: With in-home personal training there is no excuse. Not only will you be motivated, but you will also be held accountable for your workouts because your personal trainer will consistently show up on your front door step with a workout that is truly customized to meet your goals and your workout style.
2.) You workout without a plan and don’t ask for help
There is a right way and a wrong way to exercise. Working out the same body parts too often and with the same exercises is ineffective. Doing your cardiovascular exercises at the wrong time of your workout is ineffective. Using improper form when doing exercises is ineffective. Using static weight machines alone is ineffective. You get the idea.
Solution: Your in-home personal trainer will be able to show you the correct form and give you a workout plan that will effectively increase your balance, flexibility, weight loss and strength. All this without the use of those boring, redundant machines!
1.) You’ve always wanted a personal trainer but it’s too expensive
This is an extremely legitimate concern! Personal training with a gym can be extremely expensive and usually requires lengthy contracts with extensive provisions.
Solution: In-home personal training contracts are much more accommodating and generally can be done on a month to month basis with no long term contract obligations. To save you even more money, in-home personal training allows you to buddy up on sessions with a friend or form a small training group. This way you can pay less per session and afford more personal training sessions. More sessions means more success on your health and fitness goals!
So what are you waiting for? Fool proof your workout plan and stop letting your excuses drag you down. Make the investment in your health today!
Written by: Emily Gojko (Certified TrainerDiva, Inc. Trainer)
When I train women for the first time and ask them what they want to achieve, 50% of them say they want great abs and Michelle Obama arms. In a nutshell, they want muscles! So here are the TOP FIVE MYTHS about weight training for women that can help negate your fear of gaining “too much” muscle and knock down obstacles toward reaching a tight and toned body.
Myth #5
“I want to tone up and see some biceps, so I’ll do lots of reps with lighter weight.”
Wrong! If you want Michelle Obama arms, or in essence if you want to see some muscles, lift heavier weights and only do 6-8 repetitions of 3-4 sets. If you want muscular endurance, go for the lighter weights with lots of reps.
Myth #4
“Cardio will help me shed the pounds faster than lifting weights.”
Modify your workout! Lifting weights will boost your metabolism as well as keep it soaring long after you have worked out. You will continue to burn calories throughout the day as your muscles recover, whereas your calorie burn ends soon after you’ve left the treadmill. Mix up your workout by lifting heavy weights two to three times a week and get your cardio in on the other days, if not the weight training days.
Myth #3
“I have to take all sorts of supplements to see the results of my weight training.”
A simple protein shake will suffice after a weight lifting session. Five to six small meals a day that incorporate a lean protein such as fish, chicken, steak or greek yogurt will fuel your muscles, add to their recovery, and help you keep your diet clean.
Myth #2
“Doing crunches everyday will make my abs visible and ripped.”
Think again! Eating clean, unprocessed foods that are mostly lean protein will define your abs. Also, isolating your abdominals more than three times a week can lead to a plateau, especially if your body is adapting to the routines.
Myth #1
“Lifting heavy and too many weights will get me bulky and big.”
Not even close! As women, we do not produce enough testosterone in our bodies to have massive muscle gains like men. We need to lift heavier! Remember, muscle burns fat!
By: Rebecca McBride (Certified TrainerDiva, Inc. Trainer)
If you are a diva, you are definitely looking to a build a lean, toned body. Unfortunately, lean, toned bodies do not magically appear! But have no fear, with the experience and know-how of our Certified TrainerDiva trainers and our TOP 5 Weight Training Tips, you will be well on your way to achieving your fitness goals for 2010!
So go ahead, Train Like A Diva…
#5 Balance and stabilization are key.
Before beginning any weight training exercise, make sure that your body is balanced and stabilized first. For example, when doing a chest press on the stability ball, get your body into position first, engage your core, and find that point of balance and stability. Lack of balance and stability when performing a weight training exercise can lead to injury and improper form.
#4 Start with your weaker side first.
When performing a unilateral exercise, or an exercise done on one side only, start with your weaker side first. Perform as many repetitions as you can on that side. When you switch to your stronger side, perform the same number of repetitions. Symmetry is important – you can’t do 12 repetitions on one side, and then 6 on the other. By starting with your weaker side, you are setting the bar in an effort to balance out your muscles and achieve symmetry. No one wants to have arms of two different sizes!
#3 Slow and steady wins the race.
When weight training, you should be concentrating on the muscle group that you are working. The weight you are using should also be heavy enough that you are unable to do fast motions (which usually result in bad form). Try counting your concentric contraction for two counts, and your eccentric contraction for two counts. For example– think of the bicep curl – curl up (concentric) for two counts, and come down (eccentric) for two counts.
#2 Warning! Do not overtrain!
You should, ideally, be weight training 2-3 times per week, and incorporating cardio into your week 2-3 days per week. But beware of overtraining your muscles. You should not work the same muscle groups two days in a row. In fact, depending on your fitness level and exercise routine, it may even be advisable to allow your muscle groups two days of recovery before working them out again. So if you are weight training three days per week, for example, you can take advantage of split training. One day work out your back and biceps, another day work out your chest and triceps, and the third day work out your lower body and abdominals. Muscles need to recover in order to build.
#1 Form, form, form!
Repeat that to yourself! An exercise is ineffective if it is done improperly. More so, weight training with poor form can lead to injury. Remember, the better your form, the better your results. Check out some of our exercise videos to make sure your form is on point!
By: Emily Gojko (Certified TrainerDiva, Inc. Trainer)
Get ready for sexy arms and legs with TrainerDiva’s
#4 No Excuses Move of the Day!
This move, also known as a Stork Stance Row & Kick Back, will not only challenge your stability but it will also strengthen your quads, shoulders (front), and triceps (muscles in the back of your arms), all in one exercise! This killer move will definitely get your arms and legs ready for bikini season, which is four months away! (But who’s counting?)
Please be advised that this is an advanced move. If you are new to weight training, try standing on two legs in a squat position, pelvis tilted backwards and knees behind the toes. Complete the arm circles as shown and use a lighter weight as needed. And don’t forget to breathe! (Exhale on the exertion).
By: Elena Ciccotelli (Founder/CEO of TrainerDiva, Inc.)
My favorite TrainerDiva weight training move is the squat – so simple, yet so effective. When peforming a regular squat, you are using your own body weight. However, what is so fabulous about this move, is that you can modify it in so many ways to get those killer legs all of us Divas desire! Add a 5lb. or 8lb. weight, hold the weight in front of your body with your arms extended, and now you have just added some great resistance to that same old squat.
Next, we have the plie squat. In this squat, your legs are placed wider than shoulder width apart, toes pointed outward – like a ballerina. You simply squat down, (make sure your knees are in line with your toes) come back up, and repeat. Again, add a weight to make the move more challenging (as pictured to the right). To challenge yourself even more, alternate heel raises when squatting. For example, raise your right heel, squat, come up, and then repeat with your left.
Another great variation of the squat is the prisoner squat. Hold your hands behind your head and squat with legs slightly wider than shoulder width apart with your toes pointed forward. The position of your arms in the prisoner squat changes the balance of your body and therefore changes the distribution of your weight. Add resistance to this squat by holding dumbbells at your shoulders.
Squats make for phenomenal glutes, quads and calves. This translates into is a great behind and hot legs for jeans and skirts. And that, my Diva friends, is why the squat (in all its many forms) is my favorite move!
Written by: Emily Gojko (Certified TrainerDiva, Inc. Trainer)
