Squat Like Your Ancestors: Trainer’s Tips for Healthy Knees and Back

TDB Fitness Newsletter 1/24/2021

Taking you back to basics for our first Tip of the Week: squat form. Even if you’ve done thousands of squats in your life, it’s always good to take some time to consider your form.

Torso and legs of a man demonstrating appropriate squat form next to a kettle bell

Tip of the Week:

Drop it Low!

Human beings have been doing every day activities in a squatting position since the beginning of time. People all over the world still cook, give birth, use the bathroom, etc in a squatting position. Then why is it so easy to get squat form wrong?

Our Western culture likes comfort and convenience. Those comfy recliners we like to kick back in at the end of the day are terrible for our posture. Not to mention the fact that our workdays are mostly spent hunched over computer screens. Even modern toilets are more “comfortable” because they require less muscle usage to sit on than squatting. And as a result — our squatting muscles have gone to jelly!

Watch this video for a description of appropriate Box Squat form.

Like any exercise, we do squats because they are good for us. They build back the strength in our core and leg muscles that we sacrificed for our lives of convenience. With strong core and leg muscles we will maintain our ability to move freely for much longer in life than we would have otherwise.

Check out the video above for a demonstration on how to use proper form when doing Box Squats at home!

Food for Thought:

Dieting v. Having a Healthy Diet

Diet culture refers to the fact that our society tends to prioritize weight over well-being when it comes to fitness and nutrition. Diet culture looks like:

  • Advertisements for weight loss products and/or diet plans. They often promise magical results with little time or effort
  • Fad diets or trendy diets
  • Getting stuck in a routine of the “diet” starting on Monday, or tomorrow, or in the New Year
  • Feeling like you need to justify or earn eating what you want
  • Associating worth with clothing size or weight
  • Comparing yourself to others based on your size and/or weight
  • People feeling like they have the right to comment on others’ weight or size online or in the media

Diet culture can have a negative impact on our self esteem and our health. It encourages eating disorder behavior. It encourages bullying. And it doesn’t work — getting wrapped up in diet culture rarely gets anyone the real fitness results they’re looking for.

In order to live a long, strong, healthy life, there are a few key ideas you want to keep in mind when considering your diet.

  • Eat enough: if you are planning on adding fitness to your routine, you need to eat! Your body won’t be able to grow strong and lean if it doesn’t have fuel to burn during the workout. Too many people think eating less is the key to getting fit. This is actually not usually the case.
  • Meal prep: by preparing meals ahead of time and freezing them for the week, you’ll be less likely to eat out. If it’s an option for you, invest in any number of subscription services that will do the meal prep for you.
  • Eat whole, non-processed foods whenever possible (ie: fresh produce v. canned or frozen)
  • Drink water: You should be drinking half your body weight in ounces of water per day. Often when we’re snacking we may not actually be hungry, just dehydrated. Drink more water. It’s good for you.
  • If losing weight is a goal you have discussed with your doctor: then you shouldn’t be listening to anyone for advice but your doctor.

At the end of the day, when we eat a healthy diet and live an active lifestyle we feel good. If your diet doesn’t make you feel good then it doesn’t sound like the diet for you! By being aware of diet culture and knowing your body, you can build genuine habits for sustaining a long, healthy life.

Team Announcements

Saturday Classes

To those of you who have been getting up early to workout on Saturdays, only to face delays, we see you. We’re sorry, and we thank you for your continued support. We’re new to this whole virtual training thing, and could not be more grateful for our Teammates for supporting us over the learning curve.

Referral Program

Refer your friends to TDB Fitness and receive a week of training 50% off.

All they have to do is give us your name when signing up for a training package. (Receive one week at 50% off for each referral).

Dreams for the future

We had to launch TDB Fitness much earlier than planned! For expediency’s sake we converted our dining room into our virtual training studio. Our long-term plan is to build out our garage into a real gym. We’re going to have to insulate it, put up dry wall, get heating installed, the whole deal! We’re excited to embark on this new journey into home renovation and will keep you updated as it unfolds. Thanks for your support as always, none of this would be happening without the Team!

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