7 Ways to Correct my Squat form

by De

Updated: February 23, 2022

Need to find ways to correct my squat form

I have been working on adjusting my squat form lately. Ever since I got out of the boot from my ankle injury my squat form needs to be corrected. It is awful guys! My foot turns out, my weight shifts and my arms fall forward its like textbook muscle imbalances. I know from my recent NASM Corrective Exercise Certification what I need to do. The other day I was thinking, my corrections could help others too but first let’s talk about what happened?

What happened to my ankle?

Early in December, my first day of what was supposed to be my second Figure Competitor prep. I was training a Small Group at the gym I work at, and I was starting the warm-up. It was less than five minutes into the session when I did a hop off the ground maybe 3 inches (really it was a bunny hop) and came down and felt my ankle shift right and then left. It made the most awful sound like two gunshots.

Instantly, my entire gym stopped because like I said it sound like gunshots. I knew it wasn’t right but I was hoping it wasn’t “that’ bad”. Immediately, I lifted my foot up and started praying until I didn’t feel like I was going to pass out. One of our members was like, “Oh good! Color just came back to your face.” It was unreal.

First Real Injury

I have never experienced a real serious injury. I had a hairline fracture in cheerleading in high school that required a six weeks cast being young. I was in and out of the cast with little rehab afterward. Young bones heal quick. This injury I didn’t break a bone, well kind of, I tore two ligaments my anterior talofibular ligament (ATFL), which connects the front of the talus bone to the fibula, or shin bone. The calcaneofibular ligament (CFL), which connects the calcaneus, or heel bone, to the fibula. I also chipped and bruised my fibula because the impact when my bones hit each other when I came down and my ligaments popped.

The pain that I still feel at the end of the day is from the chipped bone and bruise that is still tender under pressure. Bone bruises take months to heal. In the meantime, I need to keep my ankle in motion and continually work on correctives. Also, because of Worker’s Compensation limbo. I was in a boot for 5 weeks too long which caused other issues of muscle tightness and compensations.

Finding the good in everything-even an injury

The result is a really ugly and unsafe squat. Making sure that I perform a correct squat will prevent me from other injuries in the future. Recovering from my lethal bunny hop has been mentally and physically hard. It wasn’t the start of my new year that I wanted. Silver lining reflections, it has taught me a lot about appreciating my body for being healthy and functional. It is awful not to be able to do what you want with your body and can be very frustrating even for those who have lived most of their life impaired.

Thankful for the progress I have made

I am so grateful that I can walk unassisted and even jump now. My newest challenge has been consistently working on correcting my squat. Due to the last 7 months of overcompensations, I have to train my body again to have proper movement patterns. I thought I would have recovered quicker but I was in my boot for 5 weeks too long while seeking second opinions with doctors.

I was trying to avoid having surgery and wanted to take a conservative approach which included lots of physical therapy. In between waiting for things like workers compensation approval, appointment availability. My ankle was immobile 5 weeks longer than it should have been. Ankles are meant to move and when they are in a static position for a long time they will lock up which is what I am working on now.

My left leg has extremely tight calves that won’t release my posterior talofibular ligament (PTFL), which connects the rear of the talus bone to the fibula. Laymens turns my calves are tight and won’t let my foot flex and point properly. My hamstrings also take on a lot of work because that’s what your body does it adapts. My right hip flexor and piriformis are overactive because it’s been taking on most the work for the last 4-7 months from me not using my left leg correctly. Without fitness geeking you out any further pretty much my kinetic chain is offline and I am pretty jacked up and so is my squat.

The Benefits of Squats

7 things to correct my squat and eventually progress it:

1. Rollout

Grab a foam roller and get to rolling and I am not talking. A casual few rolls back and forth and good to go. SLOWLY. Apply pressure to your BACK OF CALVES (gastrocnemius) shift your leg side to side and then roll it out again, OUTSIDE “CALVES” (peroneal) do the same thing. Get your (biceps femoris) and your TFL or Tensor Fascia Latae that muscle gets a lot of action because it works in all planes of motions and pretty much you move it moves so make sure that you roll those out too.

Grab a good foam roller

I really love the Trigger Point Grid Foam Roller. It is really firm so it seems like fingertips as well as the tubular ridges on teh foam roller. The flat side is like the palm of your hand when you really need to release tension from a muscle. It’s nice to hold it on the flat side for 20 – 30 seconds and allow the muscle to release. It’s great because of the pattern on the actual Grid foam roller channels blood and oxygen to the muscles which helps to repair and increase circulation. A fantastic tool to use for recovery.

: Foam Roll Hamstrings (Bicep Femoris)

: Foam Roll Calves (Soleus)

: Foam Roll Peroneals

: Foam Roll TFL

Remember, I said I have extremely tight calves. Most people do. We need to really work on loosening these easily, increasing circulation and blood flow and releasing tension from these small but mighty overactive muscles. Just imagine how much work they get in there day to day activities. Calves are usually the culprit is something I have learned in training and through this injury.

2. Stretch

I know I always talk about stretching but it really is important and if you want to have a correct your squat.

A lot of people don’t stretch and when they do it’s only for a breath moment. Most people stretch first and then foam roll second. I would recommend to do these two preparation/recovery techniques in reverse- Foam Roll and then stretch.

My professor in college used this analogy that I tell anyone who is listening (or reading) thanks, Professor Amber Boyd. “When you get a knot out of your shoelace. Do you pull the laces tighter or massage the knot out first and then pull on the laces?” I know AH-HA moment.

Always foam roll then stretch. So whatever you foam rolled once you’re done go ahead and stretch those muscles out that you rolled. It also may not be the best idea to strength train them until another day but if you then make sure you foam roll and stretch at the end of your training.

Here are some suggestions on easy ones you can do for each of those muscles:

Stretching Calves

Calves or Gastrocnemius Stretch from FaithFueledMom on Vimeo.

Stretching Bicep Femoris

Bicep Femoris Stretch aka Hamstring Stretch from FaithFueledMom on Vimeo.

3. Dynamic Stretching

Most people associate stretching with static poses that are held for brief moments of time. I personally enjoy dynamic stretching and include it in my clients warm-up routine. Activating the muscle that is UNDERACTIVE and preparing them to fire up while using movements that make them for the workout. These are the muscles that should be used but aren’t because the tight muscles or OVERACTIVE muscles are doing all the work and not letting them do their job correctly.

In my case since I have an ankle injury, it’s my Posterior Tibialis, Anterior tibialis and Medial Hamstring; I suggest about four reps starting off slow and then increasing the movement as you feel your body release tension.

KNEELING CHOPS

Kneeling Chop from FaithFueledMom on Vimeo.

Leg Raises

Leg Raises from FaithFueledMom on Vimeo.

Bridge Kicks

Bridge Kicks from FaithFueledMom on Vimeo.

4. Start from the beginning

I started off Dowel Hip Hinge to make sure that I am aligned and keeping all points of my kinetic chain in line while Squatting. Also, using physical cues by squatting on a bench with a reach to help with balance. It helps me make sure that my feet are correctly placed (shoulder width apart, with my big toe, lined up with my shin; and yes you feel knock-kneed you are doing it right). Hinging my hips properly and correcting forward lean as you see is still something that I am altering my squat.

Dowel Hinge

Dowel Hip Hinge from FaithFueledMom on Vimeo.

Squat to a box with a reach

Squat to Box reach from FaithFueledMom on Vimeo.

5. Work on Counterbalance

I have an asymmetrical weight shift as you see in my picture. I also have limited Dorsiflexion which if you look at my left ankle you’ll see it’s not as flexed as the right side. These are the things that I look at in my clients and when I watch people working out at the gym. Little compensations in your movements allow to get the job done, but it’s not always getting the job done well. Using offset weights is functional.

You usually carry your laundry, purse, groceries, and kids on the same hip (unless you have twins or lots of groceries). That is your dominant side and probably stronger than the side you use less often. It’s okay to pick up two different weights and balance yourself. Also, in my case with weight shift, I like to do offset squats holding the kettlebell on my left weaker side to strengthen it and activate it during movement. My right side will take over if I let it. Here are two squats you can use counterbalance to fix compensations.

Offset kettlebell squat

Off Set Squat from FaithFueledMom on Vimeo.

Double kettlebell front squat

Double Kettlebell Squat from FaithFueledMom on Vimeo.

6. Work on Front Loads

Working on front-loaded squats can be helpful to solve problematic squat forms. When you have the load on the front, it helps you to consciously feel the right movement. The weight loaded in the front forces you to sit up straight and hinge back correctly.

Goblet squat (kettlebell or dumbbell)

Goblet Squat from FaithFueledMom on Vimeo.

7. Progress to a Correct Squat

Barbell back squat

Working on each of this exercise is to build up your strength and form. Doing these several regressions are preparing you to execute the Barbell Back Squat. Back squats are a great strength exercise that works most of the muscles in your lower body mainly, your quads, hamstrings, and glutes.

Barbell squat is an exercise that permits you to lift heavy loads throughout your entire body. It helps strengthen your core as well as legs because you need to brace the load and protect your back when squatting. It is essential to progress to this exercise and not begin with this exercise. Often poor squat form is the cause to back injuries, knee and neck injuries.

Barbell overhead squat

When your correctly and consistently Barbell Back Squat I would then progress to an overhead squat. Pressing the Barbell over your head as you squat.

It is critical when trying to correct your squat form that you follow the order and don’t skip around. Each stage builds on the next. I would spend a lot of time starting from the beginning. Mastering those skills and then moving on to the future ability. Proper patterning is vital so that when you progress to the more challenging squats, it comes with greater ease.

Also, don’t be afraid to progress. Don’t get stuck on skill because you’re scared of the challenge. Development is how change is made so don’t be scared to move on to the next skills once you feel really proficient. Correcting your Squat not only protect you from injury now it will help you function better in your future.

Is there a skill that you wish you were better at and want to correct?

I received the Trigger Point Grid as a gift. I chose to blog about it and my opinions are my own. My Full Disclosure Policy

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What to put in your gym bag?

by De

Updated: April 24, 2021

8 Comments

This post contains Amazon Affiliate links of the items I put in my gym bag, which I make a commission from the purchase through the links. Although I am compensated for these product purchase, all of my thoughts are my own My Full Disclosure Policy

I remember when I first started going to the gym, I had no idea what to put in my gym bag? Now, I have collected all the tools I need to get creative in the gym and support my workouts. I have everything I need to pack my gym bag for a woman to be prepared to workout. There are so many gym bags you can use and I will share the best gym bag to have but the bag is less important than what’s in it. The gym has all the equipment you need, but adding a few accessories in your gym bag can be great for your workout.

Here is what’s in my gym bag:

Gloves and Straps

When I lift heavy, I have to use gloves and lifting straps to protect my hands and help my grip.

I always have a pair of Weight lifting gloves that are well-made, ventilated, and if they have wrist straps, are even better. I good pair of gloves can make for a great lifting session.

I also have a pair of Lifting straps in my bag that I like to use for deadlifts. It gives me a stronger grip and protects my hands when I am deadlifting. These were a game-changer when I began to deadlift over my bodyweight.

Sliders

Core sliders are a great tool, and I like to add sliders to my workout often. I love the MomSanity Core Sliders because of their shape. The slider design makes them a superior slider than others I have tried.

Foam Rollers

I keep two little foam rollers in my bag, and yes, I use them often. These two small tools are tiny but mighty in getting knots our sore muscles and Self-myofascial release, aka foam rolling. I love the Trigger Point Hand and Feet ball. I have three and keep one at home, one in my purse (yes, in my purse), and one always in my bag. Over the summer, I attended the IDEA World and discovered my new love, the Mini Pso-Rite. This thing is AH-mazing in releasing trigger points. It really does hurt so good, and I think everyone should carry one. I also have the Pso-Rite, which has helped so much with my hip pain. It’s a little too big for a gym bag, that’s why the Mini is great to take anywhere!

Stretching Strap

Until my injury, I didn’t realize the value of a stretching strap. But they are really inexpensive and very effective in helping you stretch. Especially if you’re not flexible, it allows you to get the added pull that you may not be able to do on your own. I always have my stretching strap balled up at the bottom of my bag. Just in case I need to stretch deeper.

Pen & Paper

There are many apps to track your progress, but I love good old pen and paper. I usually follow my progress in a notebook. There is an app for that, but if your phone is about to die. Pen and paper to the rescue. I always have my program notebook in my gym bag.

Headphones

I cannot work out without music and not just any music but my music. I am kind of a brat when it comes to my music. If my headphones die, then my workout ends. I just can’t stay focused and motivated without music blaring in my ears. For over a year, I have had AfterShokz Treks Air not in my ears but actually outside my ears. I love Aftershokz. They use Bone Conduction to give you sound but allow you to be aware of your surrounds. These are meant for runners and their safety outdoors. As a lifter, I love how they stay put in my workouts. Before, I would lose headphones while I kettlebell swung or box jump, but my AfterShokz Treks Air stays put and play great. I can’t workout without them.

Resistance Bands

Resistance Bands of any kind because I love using resistance bands for different things but mostly activation. I have Fabric Booty bands that I love! They don’t leave marks. They don’t roll-up and become a tourniquet. I also use handled resistance bands. They’re great for activation during your warmup. I also like “Superbands” or pullup assistant bands! They are great to add eccentric resistance to a free weight movement. Bands are an easy thing to pack in your gym.

Ankle Cuffs for cable machine

I like using eccentric resistance. With bands and especially with cables because they require you to use your core. An excellent exercise for glutes and hamstrings a cable cuffed to your ankle. Ankle Cuffs for Cable Machines are great to have on hand because not all gyms have cuffs, so I have my own in my bag. Not a necessity, but I am always prepared on leg day.

Sports Bra

One of the most uncomfortable things is walking around in a sweaty sports bra. I typically leave the gym and head straight to the shower, but sometimes I need to run errands, so having an extra sports bra on hand is helpful.

Leggings

Having an extra change of clothes is just ideal. For those just in case moments, I try to have a full set of workout clothes available for just in case moments. Leggings are a must-have in my gym bag.

Towel

Having a towel packed for sweaty workouts are a must-have in your gym bag. Having a towel packed has saved me in the past.

Wipes

Having wipes available for post-workout are great. I try to have a Shower Pill available for after the gym.

Deodorant and Toiletries

I always have a deodorant on hand. Pack an extra in your gym bag. I am still on the search for an excellent natural deodorant after trying so many. I feel after about two weeks my body adapts and I need a new one. If you have any recommendations, I am more than willing to try because I have had no luck with the Natural deodorant. But I do keep deodorant in my gym bag. I also have a first aid kit in my bag that mostly has band-aids because gym germs are gross. I also have things like tampons just in case and chapstick, lotion. All the little toiletries that you would carry in your purse. I keep in a pouch always ready in my gym bag.

Hand Sanitizer

The gym is dirty enough said, make sure that you have a good hand sanitizer. I prefer Probiotic HandSanitizer like Dessert Essence. It kills 99% of the germs but gives leaves the good bacteria that you’re microbiome needs. Its also less drying compared to other hand Sanitizers. Use DEprobioticpower for 30% off your purchase

Sunscreen

Unless you play an outdoor sports sunscreen seems crazy, but I have Bare Republic Sports Sunscreen stick in my bag at all times. It came in handy when I had my outdoor workout at Empower Summer camp. It was hot, and the sun was beaming on the asphalt. I am so glad I was prepared, and you should prepare yourself.

Photo Credit IG @jim.pancoast

Klitch

Klitch is a clip for your shoes. The one thing that you don’t want in your gym bag is sweaty stinky shoes. The Klitch, clips your shoes securely to the outside of your gym bag. All of my kids have one for their shoe changs

CBD Salve

I have shared my experience with CBD, especially with my ankle. It’s something that I keep at my bedside, in my car, purse and also in my gym bag. I have been grateful many times for having CBD available for my aches, pains, and sore muscles. I would make sure your gym bag has some too. I highly recommend PlusCBD Oil Extra Strength or Medterra CBD or Charlottes Web CBD, which would be my first choice. These three CBDs are my top three choices, and I have had relief with them all.

Barbell pad

Barbell pad protects your traps or neck when your back squatting or your hips for hip thrusters with the Barbell which is what I mostly use it for I don’t do Back Squats. This is probably one of the most used accessories in my bag. Especially when using the Barbell.

My Takeya Waterbottle

I never leave home without my Takeya Water Bottle. It keeps my drinks ice cold and I love the spout top its easy to keep clean. The replacement water sealers are $2.99 and free shipping and I switch it out every other month. I have had my Takeya‘s for over three years and its still going strong!

Everything I need is packed and ready to go. So, when I am at the gym I have no excuse to get what I need done. I can add variety to my workout and have everything I need post-workout to be around other humans. This is what I put in my gym bag.

What’s in your gym bag?

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Eight Gardening Exercises

by De

Updated: April 14, 2021

Gardening + exercise = My Favorite things

National Gardening Exercise Day is a great day to acknowledge that gardening is an exercise. I know I know there is a National Holiday for everything, but when I saw this one was coming on the calendar, I knew I would be observing. It combines my two favorite things Gardening and Exercise. Exercise has recently, within the last few years, become a new favorite thing of mine. I began hating exercising and thinking of it as a form of punishment to falling in love with it and learning, growing, and evolving. I have not only learned of the mental benefits of exercise but have seen the results. It is also so important when doing strenuous work, even if it may be yard work to prepare adequately.

5 “Build houses and settle down; plant gardens and eat what they produce. Jeremiah 29:5

Warm-Up is Still Important in gardening exercise.

Often, my Monday clients come in complaining about aches and pains, and we can only deduce it was from slinging around mulch, pulling up weeds or in some cases even just mowing the lawn that is a factor in their soreness. Just like in exercise, warmup is probably the most important thing when starting to work in your garden. I put together a few stretches and exercise that can relieve some of the aches and pains at the end of a productive day in your yard.

Gardening can be very taxing and challenging. It always gives me a good nap, and I do feel like I have worked out more than in the gym. You are sweating, arms burning, and dirty-just like the gym. Even though you are in your outside oasis, not only can you enjoy your outdoor space, but by adding some stretches and a few squats, you could amplify the benefits.

Why I love gardening

There are several reasons I love gardening; it is therapeutic. I love the satisfaction of starting seed and watching it grow within weeks to some yummy vegetable or a beautiful flower. When you stop and think about it, you can build muscles and burn calories while gardening. You probably never thought of it, but when you are weeding, digging, spading, planting, pruning, mowing, raking, and walking. Just the sound of it all makes me tired, but it can put a lot of stress on your body. Often people overlook the amount of exercise that is required when you are gardening or doing yard work-like. You can even add it to your My Fitness Pal because it counts!

Gardening requires exercise moves.

There are so many “exercise” moves used while you are walking around your yard from here to there, standing up, bending down, picking up, pulling, tugging, and shoveling. When we exercise, we stretch and warm up to prevent exercise, and since gardening can be considered exercise activity, why aren’t we preparing correctly?

Just like exercise, gardening is known to be a huge stress reliever. The fact that all the while you are soaking up the Vitamin D and getting some much needed fresh air shouldn’t be overlooked.

How do I warm-up for gardening? I am so glad you asked! I have a few tips and moves that can make your outdoor chores less stressful on your body.

Then the LORD God took the man and put him into the garden of Eden to cultivate it and keep it. Genesis 2:15

Begin at the beginning-Stretching

If you are active, you should stretch every day, not just when you garden, but stretching will help you ease that post garden soreness that can occur. I PREACH pulling all the time we use it to lengthen tight muscles that are “kinked” up through repetitive or strength motions. Stretching should always be done after you warmup of 5-10 minutes to help the muscles move easier. You want to extend the muscles you are going to use for the activities.

It should just take a few minutes to get ready to get to work. When you do focus on what you’re going to use since it’s gardening more than likely, you are going to be using you Neck (core muscles), shoulders, upper/lower back, and knees. With those body parts in mind, I came up with a few stretches that can help.

Child Pose

1. Start on the ground on your hands and knees.
2. Spread your knees wide apart while keeping your big toes touching. Rest your butt on your heels.
3. If you have very tight hips can keep their knees and thighs together if that feels more comfortable.
4.Sit up straight and fold over till the top of forehead rest on the mat.
5. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. 6. Lengthen from your hips to your armpits, and then extend even further through your fingertips.
7. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
8. Keep your gaze drawn inward with your eyes closed.
9. Hold for up to a minute or longer, breathing softly.

Straight Arm Pushups

Straight arm pushups are a great exercise to improve many aspects of your body that not only helps your garden but also helps improve:

Posture and balance.
It’s a great exercise to strengthen and stretch your spine and neck.
The movement stretches the hips, abdomen, and back.
Helps you to increase your coordination.

Downward Dog

1. Start on your hands and knees.
2. Align your wrists directly under your shoulders and your knees directly under your hips.
3. Stretch your elbows and relax your upper back.
Spread your fingers wide and press firmly through your palms and knuckles.
4. Distribute your weight evenly across your hands.
5. Exhale as you tuck your toes and lift your knees off the floor. 6. Straighten your legs, but do not lock your knees.
7. Bring your body into the shape of an “A.”
8. Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones toward the ceiling.
9. Press down equally through your heels and the palms of your hands.

Lat Stretch

In Child Pose, reach as far right as you can go with your right hand; have your left hand meet your right hand and hold the stretch. Do the same on the opposite side. This is an excellent stretch for your Lats or Latissimus Dorsi

Gardening Requires Strength

I have heard of so many clients straining their back because they decided to haul a 40lb back of soil or move some massive rocks from point “A” to point “B.” Just like when you are lifting weights, you have to crawl before you walk, and lifting requires the proper form, and technique-often overlooked because “I was just gardening.” One tweak and you are on the couch with a heat pack crying, “Why me?” You need to be smart even if you are just gardening.

I have a few exercises that will help you prepare yourself to haul and load next time you are in your backyard.

Farmer Carry

Farmer Carries are a great exercise that is something you would resemble in yard work. Carry heavy loads while walking is a great way to increase strength and endurance. This exercise is easy to execute, and when heavy loaded can be a challenge. Just because it is natural doesn’t mean you can’t hurt yourself, so make sure to have proper form when performing this exercise to get good results.

You need two sets of a heavy weighted object -water jugs, sandbags, dumbbells, kettlebells, or plates.
Stand between two weights and squat down to grab your weighted objects.
Brace your stomach “as if you were about to receive a punch” and squeeze your glutes and drive through the floor to lift the HEAVY weighted objects.
Stand tall and look straight ahead.
Walk quickly for a set distance or an amount of time.
Don’t drop the weights at the end, squat down and place them on the ground.

Front Squats

Front squats are great to work the body by placing the load in the front, usually resting on shoulders unless kettlebells, sandbags, or medicine balls, which are all load options for front squats. They pull the body forward and increase the knee flexion you get while lowering into the squat. I chose front squats because they are significant to work your quads, glutes, lower back, and require you to use core control.

Stand shoulder-width carrying the load in front make sure elbows are parallel to the ground, and your shoulder blades are down and back.
Push your hips back and bend at your knees, lowering yourself into a squat position with your chest up and elbows up.
Bend your hips and knees as low as you can go.
When standing to drive through the ground as if you were trying to break through the ground versus push off the ground (there is a difference).
Squeezed your glutes and extend your hips as you rise.

Straight Leg or Romanian Deadlift

This is a great exercise to strengthen your lower back, glutes, and hamstrings! Prepare you to carry heavy loads and bending over. It’s another great exercise you can do to help you function better, and it’s easy on the knees for people with problems doing a traditional squat because of imbalances, especially for your knees.

Deadlifts are lifting “dead” weight or heavyweight again to prepare you for a heavy load.

Walk to the deadweight, whether that is dumbbells, sandbag, forty-pound bag of soil, something heavy.
Stand with your mid-foot under the load.
Put your heels hip-width apart, narrower than Point your toes out 15°.
Grab the load by bending over without bending your legs.
Grip the weight narrow, about shoulder-width apart. Your arms must be vertical when looking from the front.
Hinge your hips and drop into place by hinging and gripping the weight.
Lift your chest while you straighten your back BY raising your chest. Do not change your position.
Pull the weight up as you take a big exhale; hold it and stand up with the weight. Don’t shrug or lean back at the top. Lock your hips and knees

Lift & Chop

Lift and chop are exactly how it sounds and another excellent exercise for you to prepare for gardening. They are many benefits to the chop and lift the exercise. It helps to correct movement patterns by using the entire body to perform the movement.

It also helps to correct muscle imbalances we get from overcompensations posture, injuries, or our lifestyle, such as working at a desk job. Lift and chops should be added to any workout program to help you function better, not just the garden at ease.

Both movements are familiar with garden work.

Stand with feet shoulder-width apart while holding a dumbbell.
Squat down, placing the dumbbell on the left knee.
Lift weight as if lifting a shovel and throwing “something” over your head.
Stand tall as you lift the weight.
Squat back down, bringing the weight back to your knee as if you are chopping a tree.
Repeat chopping from low to high as you lift.
Do 1 set 6 sides each to prep for gardening.

Other tips to make the most of your garden experience

You can do it if you DON’T put your back into it. Lift with your legs, not your back! You have been told this before, and this counts too when hauling soil, sand, rocks, or any other things that can overload your back. Lift with your legs and save your back the strain.
Treat each hand the same-use both hands equally, typically we tend to use our dominant hand, often leading to overuse and can increase the risk of injury to that side. Try to switch hands and use both sides equally when doing garden work.
Breathe correctly. I tell everyone as a trainer, most of my job is teaching people how to breathe correctly when working out. When the task is challenging, we tend to hold our breath and stress out our core neck muscles. Exhaling during the challenging parts restricts us from straining and allows oxygen to the muscles that are being worked at an optimal time of use.
Drink WATER! I don’t know about you, but my garden experience from sitting out in the sun gives me a great tan and leaves me in a puddle of sweat. Stay hydrated, and keep water handy while doing yard work.

If you don’t have a garden, I want to encourage you to start one. There is nothing more satisfying than eating something you grew yourself, even if it’s a container garden or herb garden. If you don’t exercise, make this a way to add exercise into your gardening routine, and you can add all of these exercises and stretches into your program. They are great functional movements to help correct imbalances and strengthen you. Even if it’s a container garden or herb garden, it’s an enjoyable way to spend time outside.

11 For as the soil makes the sprout come up and a garden causes seeds to grow, so the Sovereign LORD will make righteousness and praise spring up before all nations. Isaiah 61:11

Do you garden? Have you ever considered stretching?

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How to do Verse Mapping

by De

Updated: August 28, 2022

Verse Mapping for all ages

Not only has it been great to explore the NIV Verse Mapping Bible, but there is also an NIV Verse Mapping Bible for Girls, which is a great way to establish Bible study habits for our young girls. Knowing the background and the concepts of God’s word is a great foundation for hiding the Word in our children’s hearts.

The NIV Verse Mapping Bible for girls has prompted and pages to help girls navigate the process of verse mapping.

What do you need to Verse Map?

I would suggest a few supplies to begin your verse mapping journey.

Pen
Paper
Highlighters
and the most important, a Bible.

Any version of the Bible will do because, like your map, you will have the opportunity to explore other versions reflecting how they are similar or different. I believe beginning with the NIV Verse Mapping Bible: Find Connections in Scripture Using a Unique 5-Step Process version is a great beginning to your map. As you explore more, you will seek out other versions.

Why Verse Map?

As we grow and walk in our faith, our knowledge and relationship with God should reflect our growth.

Hebrews 5:12-14 ESV

For though by this time you ought to be teachers, you need someone to teach you again the basic principles of the oracles of God. You need milk, not solid food, for everyone who lives on milk is unskilled in the word of righteousness, since he is a child. But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.

Learning new processes and skills is a great way to further your knowledge of God’s word. So, the big question I often get is:

How do you verse map?

It’s straightforward but time-consuming. You can spend hours exploring the depths of God’s word but the knowledge and details we put into learning about our Lord and Saviors. Prunes and grows us in so many new ways. To deepen your bible reading and unpack the meaning of scripture, Kristy Cambron shares 5 steps in her NIV Verse Mapping Bible: Find Connections in Scripture Using a Unique 5-Step Process and Verse Mapping Bible Study Journal.

I love the journal because it gives you large pages to begin your verse mapping journey.

Each page guides you step by step to unpack God’s Word.

Step 1) Is the Verse?

Step 2) Is the design? Which Kristy explains in-depth in both the NIV Verse Mapping Bible: Find Connections in Scripture Using a Unique 5-Step Process and Verse Mapping Bible Study Journal

Step 3) Is Developing the verse? This is where the real work begins of researching and learning more about God’s word. Kristy elaborates on this process and shares examples in both the NIV Verse Mapping Bible: Find Connections in Scripture Using a Unique 5-Step Process and Verse Mapping Bible Study Journal of verse maps on popular verses.

Step 4) Is action. I love this part because it’s not just the actions you will take but also the verse’s actions. I feel this is what brings scripture alive and makes it applicable.

Step 5) Is the outcome, the results of your research, and map and conclusion to your study.

An additional bonus is there are Study prompts in teh Verse map journal to challenge your understanding and perspective.

I am in love with the NIV Verse Mapping Bible: Find Connections in Scripture Using a Unique 5-Step Process and Verse Mapping Bible Study Journal. I really want to learn more about God’s word this year, and having the process of verse mapping helps me get real about Bible study and learn and grow so much in God’s word. I also love that it has the NIV Verse Mapping Bible for Girls as a companion to pass the studying techniques to many girls; if you’re looking for a way to grow in your study, I highly recommend trying the verse mapping process with these Bibles and Journals.

Have you ever tried verse mapping before?

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Detox with Food

by De

Updated: December 28, 2022

1 Comment

The best way to detox with food is to be intentional about choosing food that helps rid your body of toxins and adds nutrients for you to thrive.

Check out my post about 100 healing foods

How I detox with food

My favorite way to detox is to eat. I never knew that you could detox by just using what God has given us. I always thought you had to take a supplement or a special tea/ It never occurred to me that God created foods that do even better than those magic solutions. There are a few things that you can detox, and vegetable infused water may not exactly get it done. It’s nice to add different flavors to your water, especially if you’re consuming half your body weight in water a day. But it’s not going to be solely responsible for cleansing your body. You’re not receiving all the nutrients of those water and vegetable combinations through infusion. Water is the best way to detox, but there are also veggies and fruits.

Vegetables can help you detox

Cruciferous veggies are members of the cabbage family. These veggies contain phytochemicals, vitamins, minerals, and fibers that are important to your health. Vegetables have been recommended by various health agencies that we eat several servings per week for numerous reasons.

They help lower cancer risk
They help you with oxidative stress–is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.
They help protect against cardiovascular disease
They contain Vitamin A, C, E, and folic acid, which helps reduce chronic inflammation. Diets that are high in wine and coffee but high in sugar, sweetened soft drinks, refined grains, and processed meat. All things that are prevalent in Easter dinner feast.

How to cook vegetables to get the most benefit?

Stop overcooking your cruciferous vegetables. They should be bright and vibrant green not dark green after cooking. They also can produce a strong sulfur odor and become unappealing and why most people don’t like cruciferous vegetables.
You can buy several types of cruciferous vegetables ready-to-eat in the frozen or freshly packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts. Fresh is best but this is a great option if you don’t have access to fresh vegetables.
Make sure you get plenty of dark green broccoli or snowy white cauliflower florets when nibbling on veggie platters. They often get neglected but are the best choices out of all the options.
Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.
Cruciferous vegetables can be easily added to soups, stews, and casseroles.
When you are looking for cruciferous vegetables specifically fresh broccoli. Look for firm florets with purple, dark green, or bluish hue on the top. These vegetables contain more beta-carotene and vitamin C than florets with lighter green tops. If you broccoli is yellow or the stalk is limp-put it down-don’t buy it!

Other Options or Additional Detox

Fruits can help with detox far better than any supplement. Berries such as cranberries, blueberries, strawberries are antioxidants that are great in salads, shakes, and snacks. If you’re detoxing from some indulgent eating. A new thing that I am in love with is avocado seed powder. Adding this can rid you of toxins in your body. It is effortless to add to your diet and tasteless if you want to add it to any meal, shake, and coffee/tea.

AvocadoSeedPowder

My body feels better when I eat the right foods. Depriving myself or using “special cleanse potions” that were formulated in a lab usually don’t have the same effect. This stir fry is my detox stir fry. A super berry smoothie and some “detox stir fry,” and I am usually feeling a little better about my poor weekend decisions. When you clean your body with God’s goodness, after an Easter where you may have indulged too much in sweets and sodium-rich foods. You will feel less regret and will not negate your bad decisions. Choosing a healthy way to cleanse your body can set you on the path towards better choices.

DetoxMeal

How do you detox?

Yum

Detox Stir Fry

Ingredients

1/4 Onion, Sliced
2 Cloves of Garlic, Sliced
2 Tbsp Of Fresh Ginger, Grated
1 Tbsp of Fresh Turmeric, Grated
1/2 cup Kale, Cut
1/2 cup Brocoli Florets, Chopped
1/4 cup of Green Beans
1 cup of Asparagus, Cut into
1/4 cup of Sliced Baby Carrots
1/2 cup of Grape Tomatoes, halved
1/2 medium size sweet potato, cubed
2 tbsp of Avocado Seed powder
1/4 cup + 2 Tbsp. of Coconut Aminos
2 Tbsp. Coconut Oil
Protein Optional
1 Chicken Breast Cutlet or Skinless Boneless Chicken Thigh (Preferably Organic, Hormone Free)
or 1 cup of peeled Shrimp, deveined, cleaned
1 cup of Flank Steak Sliced
or
1 cup of Cubed Tofu
or
4-6 oz. Salmon (preferably wild caught)

Instructions

Melt Coconut oil in pan
Add Onion let saute for 2 minutes, add garlic, ginger, turmeric for 2 minutes
Add remaining veggies, let saute for 5-10 minutes depending on preference
Add Coconut Aminos
Add Avocado Seed powder
Toss till completely coated.
Serve with grilled protein with 2-3 tbsp of coconut aminos
or Eat as is.
Enjoy!

Schema/Recipe SEO Data Markup by Yummly Rich Recipes

https://faithfueledmoms.com/detox-with-food/

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7 Ways to Correct my Squat form

Need to find ways to correct my squat form

What happened to my ankle?

First Real Injury

Finding the good in everything-even an injury

Thankful for the progress I have made

The Benefits of Squats

7 things to correct my squat and eventually progress it:

1. Rollout

Grab a good foam roller

2. Stretch

Here are some suggestions on easy ones you can do for each of those muscles:

Stretching Calves

Stretching Bicep Femoris

3. Dynamic Stretching

KNEELING CHOPS

Leg Raises

Bridge Kicks

4. Start from the beginning

Dowel Hinge

Squat to a box with a reach

5. Work on Counterbalance

Offset kettlebell squat

Double kettlebell front squat

6. Work on Front Loads

Goblet squat (kettlebell or dumbbell)

7. Progress to a Correct Squat

Barbell back squat

Barbell overhead squat

Like this:

What to put in your gym bag?

Here is what’s in my gym bag:

Gloves and Straps

Sliders

Foam Rollers

Stretching Strap

Pen & Paper

Headphones

Resistance Bands

Ankle Cuffs for cable machine

Sports Bra

Leggings

Towel

Wipes

Deodorant and Toiletries

Hand Sanitizer

Sunscreen

Klitch

CBD Salve

Barbell pad

My Takeya Waterbottle

Like this:

Eight Gardening Exercises

Gardening + exercise = My Favorite things

Warm-Up is Still Important in gardening exercise.

Why I love gardening

Gardening requires exercise moves.

Begin at the beginning-Stretching

Child Pose

Straight Arm Pushups

Downward Dog

Lat Stretch

Gardening Requires Strength

Farmer Carry

Front Squats

Straight Leg or Romanian Deadlift

Lift & Chop

Other tips to make the most of your garden experience

Like this:

How to do Verse Mapping

Verse Mapping for all ages

What do you need to Verse Map?

Why Verse Map?

Hebrews 5:12-14 ESV

How do you verse map?

Like this:

Detox with Food

How I detox with food

Vegetables can help you detox

How to cook vegetables to get the most benefit?