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I don’t reach for water, I reach for coffee or soda. Is that you too? The 1 oz 1 Squat Challenge motivated me to start taking little steps towards bigger health goals. There really has to be an easier, quicker way to squeeze in some extra exercise right? While we’re making healthy changes, upping water consumption sure would be great too right?
It’s not about just staying hydrated throughout the day or when you’re working out, it’s about your total health. Water will keep your skin plump and your digestive track on point and the added movement throughout the day will keep your blood pumping and your brain clear. This challenge is a win-win.
1 oz 1 Ultimate Squat Challenge
The challenge is simple, everytime you take a few gulps of water, do a few squats. Most of us don’t drink water regularly. This is your chance to retrain your brain to get active when you go for a sip.
At the very least we should be drink 64oz of water a day. That’s 8, 8oz glasses, which means 8 chances to do 8 squats. Or if you’re like me a random 5 squats here, 3 there, and 10 etc etc.
Getting the water and the movement is what’s important. When you break it down over an entire day it seems silly not to achieve. If squats aren’t an option, try standing crunches or knee raises.
Little Changes Lead to Even Bigger Changes
Start out with The 1 oz 1 Squat Challenge but once you conquer it, add additional exercises. For instance, every 4 glasses of water you can take a walk around the office, or you incorporate arm lifts. The possibilities are endless. I like to do a few butt clenches if I’m sitting for a prolonged amount of time. Ha.
So many of us are stuck behind our desks sitting in cubicles. Hours can go by without even getting out of your chair. With this challenge you’ll find yourself getting up more, feeling less fatigued and your body feeling a little stronger.
Drinking More Water
Will make you more than hydrated it will relieve these annoying symptoms:
Constipation
Acne
Fatigue
Aids in flushing out toxins
Proper Squat Technique for the Squat Challenge
It’s easy to sneak in some exercise when you’re sitting behind your desk. No one will even think twice about you stretching and getting up for a few squats.
Before you take your first squat, make sure and activate your core
- Tighten your abs and make sure you are standing upright
- Stand with your feet slightly wider than your hips
- Sit in a 90 degree squat position while keeping your toes and feet anchored to the floor
- Hold position, stand and repeat
- Clench your butt on the way up for extra muscle work
All Movement is Valuable During Your Squat Challenge
If sitting is the new smoking, we need to do everything we can to get up and active. Doing just 64 squats a day has already changed my core, posture and thighs. A squat challenge motivated me to move.
Sadly until this squat challenge, I did no physical activity in a day so this has already made a difference. Drinking more water has kept my hunger at bay in the office and has made me feel more alert. I started by replacing my first sip of the day with water instead of coffee. With a few squats to wake my body up I am feeling stronger. Try out of The 1 oz 1 Squat Challenge yourself, I can’t wait to hear about your positive results.
(Everyone’s body is different. 64 oz is the amount of water I chose for my squat challenge. If you are trying to increase your fluid intake please do your own research and drink the recommended amount for your body mass or situation. I am not a doctor and this is not medical advice.)
Grab Your Free Printable
Water Bottles That You’ll Love
These cute water bottles will keep you hydrated and they’re extra fashionable so you won’t mind carrying them around.
S’well
Features triple-walled construction, designed to keep beverages cold for 24 hours or hot for 12.
Peggy: It was so pretty and the friend I gifted it to loved it. I love Swell products because they truly keep things cold for 24 hours or more, even in a hot car.
Infusion Pro
With Infusion Pro Water Bottles, fruit stays submerged & flavors infuse more intensely. You get healthy, decadent fruit drinks that are actually good for you with virtually ZERO calories from the fruit infuser water bottle!
Casey: Before I even talk about this awesome bottle I should say that Infusions Pro has lived up to their reputation and delivered once again with this new bottle of theirs!
TIme Maker
Lene thought it was great: Love it! Its light weight and practical. It isn’t cheap plastic either, good material. Great for keeping track of water intake or if you’re like me and you need a push/reminder to drink your effin water.
Yeti
These are tough as hell, and will keep your drinks as cold (or hot) as science allows. With 18/8 stainless steel construction, double-wall vacuum insulation, and No Sweat Design, they’re perfect for the deer lease, cleaning table, or just the down time in between your outdoor exploring.
Mydogismylife said: Kept my liquor drink icey 90+ temps. If you want cold adult bevvies to stay cold, these are a must.
Iron Flask
The IRON FLASK water bottle is made of premium 18/8 stainless steel that is 100% BPA FREE. This bottle will keep your drinks cold & hot for many hours! It will also never sweat no matter what the drink temperature.
Brenna loves it: I’ve had this bottle for about 9 months. It is a workhorse! I take it everywhere with me and always have water on hand. LOVE the large 40 oz size. I have upped my hydration game!
Contigo Autoseal
Whether you’re working up a sweat or working at your desk, you need a water bottle that’s going to stay cold no matter what. Powered by Thermalock vacuum insulation, the Autoseal Chill Stainless Steel Water Bottle keeps drinks cold for up to 28 hours.
Scott: Finally!! The holy grail! I used to have an under armour (made by Thermos) stainless steel vacuum bottle similar to this for years but the lid was made of cheap plastic. Just falling over would put a crack in the flip top and render it useless.
Crystal Infused Water Bottle
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Questions and comments are always welcome. I really hope this post inspired you.
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