Sumo Squats

Sumo Squats get their name from the wide stance. They are great for the inner thighs.

You will need to practice without any weight first. As form is important.

Check out how to get your squat game perfect here.

Take your stance a little wider than shoulder width.

Pick a spot on the floor ten feet in front of you.

Break at the hips before the knees and lower you bum down.

Push back up through the heels and squeeze your bum cheeks together.

Squats

Start

The setup for the squat is simple. Stand with your feet slightly wider than your hips. Your toes should be pointed between 5 to 20 degrees outward.

Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.

Arms straight out in front, parallel to the ground. Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over do the natural arch of your back.

Feet

Think about where your weight is on your feet – it should be on the heels and the balls of your feet. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting).

Keep your entire body tight for the squat.

Bum first

Now, breathe in, break at your hip and push your bum back. Keep sending your hips backwards as your knees begin to bend. It’s important that you start with your hips back, and not by bending your knees.

Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall.

Knees

As you squat down, focus on keeping your knees in line with your feet. Some people need to push their knees out so they track with their feet. So, watch you knees! When they start to come inside the toes, push them out (but not wider than your feet). You want each knee to line up with the second, third and fourth toe all the way through the squat.

How low do you go?

Squat down until your hip joint is lower than your knees. We are looking at your hip joint here, not your thighs. Depending on the size of your thighs, your squat may appear to be less deep than it truly is. You can go deeper than this, however, anything less than parallel is not a full squat.

Stand back up

Breathe out as you drive back up through your heels. Make sure your knees stay out and squeeze your bum when you get to the top.

Walking meeting

Steve Jobs used to only have meetings where everyone went for a stroll. Walking with people changes the dynamics of the conversation allowing people to talk about a wider range of topics and feel more comfortable sharing ideas.

As you swing your arms, the left and right hemispheres in your brain connect more, which makes you more creative.

Breaking down the normal conventions of a meeting makes people more confident to express opinions.

So walking is better than sitting. Try it out.

Walking

Pick a day this week and use the first 10 minutes of your lunch break to go for a walk.

It could be to the end of the road, round the block or to the shops. The important part is to get up from your desk and get moving. Walking is underrated and overlooked as a form of exercise, but has a whole host of health benefits…

  • It burns fat by raising your heart rate to your aerobic training zone
  • It raises heart rate which improves circulation
  • It helps tone leg muscles and works all of the major muscle groups
  • It even engages the two sides of the brain stimulating creativity

When you get a bit more comfortable, make the most of your walks by investing in a pedometer, changing up which routes you take and downloading a route mapping app like Nike+ or MapMyRun to challenge yourself to walk for longer or at a faster pace.

The levels of pasta

Level 1: Swapping white pasta for green or tricolour pasta

This will increase your nutrient intake slightly. The green pasta is made from spinach, whilst the red is made using tomatoes. They don’t count as one of your 5 a day sadly, but they are a bit better.

 

Level 2: Egg pasta

Pasta is made from wheat or from eggs. Dried pasta is often wheat based, whilst fresh pasta is more often egg based. Egg pasta has a better nutrient profile, because eggs contain good quality protein as well as other nutrients.

 

Level 3: Wholemeal pasta

Fresh or dried, the next level is to go wholemeal. It’s actually tastier than white pasta and will give you a great boost in fibre intake as well as in vitamins and minerals. It takes a bit longer to cook but it is worth the wait.

 

Level 4: Alternative grains

Wheat and eggs are both over used ingredients, wheat in particular is very over-used and in many cases, poorly tolerated. It has a high amount of gluten which can cause an upset tummy. Going for wholegrain pasta that is made from barley, buckwheat, spelt or other grains improves the nutrient profile and digestibility still further.

 

 

Ten tips for Squats

  1. Feet just wider than should width
  2. Toes pointing out 5-20 degree, for comfort
  3. Pick a spot 10 feet away on the floor lock on to it
  4. Keep spine neutral, don’t round or arch your back
  5. Weight through heels and balls of your feet
  6. Breathe in and push your bum and hips back
  7. Keep chest and shoulders up
  8. Bend your knees after your hips
  9. Keep knees in line with toes
  10. Get low, with your hips going below your knees
  11. Stand back up, push through the balls of your feet