BE FIT: How Squats Can Change Your Entire Body


In case you didn't know, an active lifestyle is just as effective as a structured workout. Trust me, I know. As a former track athlete, I hated strongly disliked practice. Sure, I loved being with my teammates at certain scheduled hours throughout the day for the camaraderie and push each other, but what annoyed the heck out of me was practice at 3:30 (I know, we NEED practice to get better). The one thing about practice that I did adore was strength day. Queue in LEG DAY. Like, I've said before, I'm not the one who has this amazing weight loss story, but what I do have are the stories of trials to triumph. And let me tell you, SQUATS changed my body and saved track my career. Here's how they can change your body.

When you're injured, you have to heal to a point where you can actually start to participate in some sort of rehab. Not working out at all is the equivalent to being injured. You have to build up to more intense workouts that your body can handle. When you live a sedentary lifestyle (spending your time sitting the majority of your day), day by day, you're slowing your metabolism down. When you slow your metabolism down, you're not hungry, so you don't eat. When you don't eat, you're sending a signal to your brain that says, "let's hold on to that snack we had 5 hours ago for as long as we can, because I don't know when we're going to eat again.". This leads your body to storing fat. This leads to weight gain, and ultimately, you can even increase your risk for certain diseases.

So, what do we do to avoid, as much as possible, our risk for things like, depression, weight gain and heart disease? Get up and MOVE. More specifically? Squats. Yes, you heard me. Squats. You can literally do anywhere and at anytime. And because you can do them anywhere, there's no excuse for you to have an inactive lifestyle. Do you want to have more energy? Do you want to have a healthy functioning body? Do you want to be strong? I thought so. Keep reading to learn about the benefits of adding squat sessions throughout your day. 

  1. They're the natural fat burner. Since your quadriceps, glutes, and hamstrings are some of the largest muscles in your body, doing squats will cause them to get more lean over time, burn more fat, and burn that fat over a longer period of time. Did you know that for every pound of muscle you gain, you burn 50-70 more calories?? Mmmmm hmmm. I see those wheels in your mind churning right now. [bctt tweet="Did you know that for every pound of muscle you gain, you burn 50-70 more calories?? " username="@ItsShawnDotCom"]
  2. You actually build full body strength. You need to utilize your core to keep everything stabilized and in alignment. Squatting makes you check your posture. When you use your core, you engage your back muscles, your stomach muscles, and your glutes. Everything working in harmony!
  3. Your digestive system will thank you. This point may be TMI, but honestly, squatting activates your digestive system, making you "go" more regularly. Squats help to improve the pumping of body fluid through your system. So you get rid of waste easier and push nutrient-rich foods through your system. See, you just thought I was trying to torture you!
  4. A very popular reason I hear is you get to have a firm, perky booty! (not really...well, for some, maybe. But not all) Because, why not? You'll look great in your jeans, you'll have great posture, and, well, you'll look GREAT in jeans. Who doesn't want a toned tush??
  5. You prevent injury. Squats help to strengthen those stabilizer muscles that we don't often think about. So for me, when I was in therapy from my Achilles surgery, I did a lot of squat variations so that I could practice balance and strengthen those little muscles around my heel and foot so that I'd walk properly and not favor one side more than the other. If you have weak ankles, knees, or hips, squats can become your best friend. 

Squats are not the end all, be all of adequate exercise. You need a full, well-rounded personalized workout plan for that (let me build one for you). But they will give you strength and toning that you will definitely see results from. That's why I created #shawnssquatchallenge. In the squat challenge, you get 14 days of squat variations, and you get to do 200 reps of squats a day THE EASY WAY.

Sign up by going to Upon signing up, you'll get the rules of the game and then, we'll get right to it (you can also click the picture below)!