Squatember 2.0

Ready. Set. Squat!

Throughout Squatember 2.0, you will receive:

  • weekly challenge emails on Fridays, Sept. 6, 13 and 20 to prepare you for the week ahead.
    • Week 1: Sept. 8-14
    • Week 2: Sept. 15-21
    • Week 3: Sept. 22-28
  • mid-week motivation emails on Wednesdays, Sept. 11, 18 and 25 (Sept. 25 will include link for challenge evaluation).

Print out your challenge tracker [PDF]

Squat playlist

Week 1

Let’s get started with the basic squat!

  • New to squats: perform 1 set of 15 basic squats
  • Avid squatter: perform 2 or more sets of 15 basic squats

Modification if needed: sit-to-stand or stand-to-sit squats

  • Sit on the edge of your chair with your legs slightly wider than hip-width apart.
  • Stand up keeping your knees behind your toes, using your arms for balance, not for support as you’re getting up (it may be helpful to cross your arms so you don’t use them).
  • Bend your knees and sit back down onto the edge of the chair.
  • Stand in front of a chair, raise both arms up to shoulder height so they’re parallel to the floor, with your palms facing down.
  • Bend your knees and reach back with your hips, until you tap the seat of the chair, and then stand back up again.

Today’s challenge is a great opportunity to work on your form to receive maximum benefit from this simple, yet effective movement.

  • New to squats: perform 18 basic squats (all in one set or break up as needed)
  • Avid squatter: perform 2 or more sets of 18 basic squats

Prepare for tomorrow’s challenge

Take a look at a plie squat and practice a few times so you will be ready for tomorrow’s challenge!

<*Remember to modify as needed. You can also have a chair or table nearby to hold on to as you are squatting.

Ok let’s bring out our inner ballet star and add in the plie squat today!

  • New to squats: perform 10 plie squats and 10 basic squats (all in one set or break up as needed)
  • Avid squatter: perform 2 or more sets of 10 plie squats and 10 basic squats

For today, let’s up our reps of the plie squat and then begin to practice a new variation.

  • New to squats: perform 15 plie squats and 10 basic squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give a few basic squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 15 plie squats and 10 basic squats

Prepare for tomorrow’s challenge

Take a look at the pulse squat and practice a few times so you will be ready for tomorrow’s challenge!

How is everyone doing and feeling with their squats so far?  Comment below!

Up your pulse squat game!  Then practice and rest tomorrow. 

  • New to squats: perform 10 pulse squats and 15 plie squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give a few basic or plie squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 10 pulse squats and 15 plie squats

Rest day!

If you are up for it, prepare for Saturday: take a look at the curtsy squat and practice a few times.

Let’s mix it up!

  • New to squats: perform 10 curtsy squats, 10 plie squats and 10 pulse squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 10 curtsy squats, 15 plie squats and 10 pulse squats

Week 2

How did you feel about the curtsy squats? Comment below!

  • New to squats: perform 15 curtsy squats, 10 plie squats and 10 basic squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 15 curtsy squats, 15 plie squats and 10 basic squats

Prepare for Monday

Adding in another variation! Take a few moments to look at the side-kick squat and practice a few times so you will be ready for tomorrow.

  • New to squats: perform 10 sidekick squats, 10 curtsy squats and 10 plie squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 10 sidekick squats, 10 curtsy squats and 10 plie squats

  • New to squats: perform 12 basic squats, 12 sidekick squats and 12 plie squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 15 basic squats, 15 sidekick squats and 15 plie squats

Rest day!

If you are up to it, take a look at the squat jump and practice a few times so you will be ready for tomorrow.

  • New to squats:
    • perform 8 jump squats or 8 sidekick squats, 10 plie squats and 10 basic squats
      • you can modify the jump squat and not jump by taking 2 steps in place between squats or raising your knees toward your chest. You can modify the sidekick squat by stepping each foot out to the side and doing a toe touch rather than a kick.
  • Avid squatter: perform 2 or more sets of 10 jump squats, 10 sidekick squats and 10 curtsy squats!

Tomorrow is Fun Friday! Think about what you’d like to do for your own squat routine, trying to incorporate the variations. Then we’ll ask everyone to share!

Fun Friday is here!

Come up with your own squat routine trying to incorporate multiple variations! Comment below what you came up with!

  • New to squats: perform 14 curtsy squats, 12 plie squats and 10 basic squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 18 curtsy squats, 18 plie squats and 12 basic squats

Week 3

  • New to squats: perform 12 pulse squats, 12 sidekicks squats and 10 plie squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 18 pulse squats, 18 sidekicks squats and 12 plie squats

Rest day!

5 more days to go!

  • New to squats: perform 15 basic squats, 12 curtsy squats and 10 jump or sidekick squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 20 basic squats, 15 curtsy squats and 15 jump squats

  • New to squats: perform 15 basic squats, 12 curtsy squats and 10 jump or sidekick squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 20 basic squats, 15 curtsy squats and 15 jump squats

  • New to squats: perform 15 basic squats, 12 curtsy squats and 10 jump or sidekick squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 20 basic squats, 15 curtsy squats and 15 jump squats

Tomorrow is Fun Friday! Think about what you’d like to do for your own squat routine, trying to incorporate the variations. Then we’ll ask everyone to share!

Fun Friday is here!

Come up with your own squat routine trying to incorporate multiple variations! Comment below what you came up with!

We have reached the final day of Squatember 2.0!!

First, take a moment to congratulate yourself on completing the challenge. Then, jump into your final challenge!

  • New to squats: perform 12 jump (or sidekick) squats, 15 curtsy squats and 12 plie squats (all in one set or break up as needed)
    • if you have been doing sit-to-stand squats, give basic or variation squats a try!
    • keep a chair nearby still if you need for balance. You will keep getting stronger!
  • Avid squatter: perform 2 or more sets of 20 jump squats, 18 curtsy squats and 12 plie squats

 

Taking Time to Reflect on the Year’s Accomplishments

Self-reflection is an important part of personal growth as well as professional development. When we take the time to identify our achievements, we create positive momentum moving forward. This reflection also allows us to recognize areas of improvement and set goals for the year ahead.
This reflection should be done with appreciation for yourself to cultivate a greater sense of gratitude. Take time to recognize and appreciate those (family members, friends, mentors, or colleagues) who may have contributed to your accomplishments throughout the year.

5 Reasons Why You Should Celebrate Your Accomplishments

The Importance of Self-Reflection: How Looking Inward Can Improve Your Mental Health

Wellness coaching blurb

What is wellness coaching?

Wellness coaching takes your wellness-based goals and turns them into action by helping you make and sustain healthy lifestyle changes. You will learn how to harness your strengths to work towards building your healthiest, best self. A wellness coach will work with you one-on-one to create goals, overcome barriers and move towards achieving your nutrition or physical activity goals. Wellness coaching has been shown to promote successful behavior change through a collaborative approach between participant and coach.

A wellness coach can help you get “unstuck” and create a customized strategic plan of small, sustainable and realistic changes that work for you and your life!

What are the eligibility criteria?

  • Must be benefits-eligible faculty and staff
  • Must have a BMI of greater than 25—check my BMI
  • Must not: be actively being treated for cancer, have an eating disorder, have uncontrolled high blood pressure, have uncontrolled diabetes, have had a cardiac event in the last six months.
  • Interested in a coaching path of either (1) general nutrition and improved eating habits or (2) physical activity and movement.

How do I enroll?

We ask all those interested in participating in the wellness coaching pilot program to complete this brief wellness coaching interest form by Monday, Jan. 17. At that time, there will be a select number of participants randomly chosen for each path. *As this is a pilot program, we are only able to enroll a certain number of participants.

Once enrolled, what does the wellness coaching process look like?

  • You will complete the online wellness coaching intake form for your wellness coach’s review.
  • The first appointment will be in-person for about 45-60 minutes. This meeting will consist of:
    • Your coach obtaining your weight, waist circumference and blood pressure
    • You and your coach together will develop a wellness vision and create a few long- and short-term goals.
  • Follow-up meetings will occur weekly via Microsoft Teams and will be 20-30 minutes. These meetings will focus on creating and modifying short-term goals, celebrating successes and creating plans to overcome challenges.

Who are the wellness coaches?

Gail Grozalis: Gail has been a registered dietitian for about 20 years, also becoming a certified diabetes educator. She is the current executive director of the Wellness Initiative. She is a certified health and wellness coach and licensed mindful eating facilitator.

Kim DeStefano: Kim received a bachelor’s degree in health and exercise science here at the University in 2005. She is the current senior health and wellness specialist of the  Wellness Initiative. She is a certified health and wellness coach and licensed mindful eating facilitator.

The fine print

  1. Wellness coaching focuses on health promotion and disease prevention, and not the treatment of health conditions. Therefore, our coaches do not address diagnosed health conditions that require medical nutrition therapy or pharmacological treatment. Some medical conditions may disqualify you from moving forward with wellness coaching. Your application will be reviewed and the Wellness Team will reach out to you shortly.
  2. Once coaching sessions have begun, if the coach believes it is in the best interest of the client to seek further medical attention or needs resources beyond the coach’s expertise, it may be recommended that coaching is terminated.

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Move More with Healthy Monday Syracuse!

Healthy Monday Syracuse is a national initiative to help end chronic preventable diseases by offering weekly prompts and programs to support people and participating organizations in starting and sustaining healthy behaviors. In addition to their Monday Mile walks, Healthy Monday’s offerings include Move it Monday and Yoga!