 There's no doubt that the squat is an awesome move to do regularly in your workout routine. However, loads of people do it wrong. When done wrong and loaded, squatting can cause serious knee and back injuries. When done right, squatting can build strength in the glutes, quads, hamstrings and core. Read on for tips with common squat misalignments and for how using a TRX suspension system can help you learn the correct technique.
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 Do you stretch after your workouts?! You definitely should. Even if it’s only for 5 minutes. It will help so much to avoid muscle soreness from your workout, overall tightness, and to maintain healthy range of motion in the body. It will help with your recovery and you’ll just feel better overall when you’re not so tight and stiff. Read on for 5 quick tips to help make your stretches safe and effective.  To kick off the new year, I've been talking up my own 30 Day Challenge to move every day on my Instagram page. This means I'm posting my own daily activities to give people an idea of what moving every day looks like for me. And while I didn't actually host a challenge, I've had a lot of people jump in on this, which makes my personal trainer heart so very happy. Here, I'm giving a little more insight into this specific challenge of mine, in hopes that you'll take it on as well and see that it may just change your life like it did mine. Read on for more...
 One of the things I've enjoyed the most from getting my RYT-500 status (Registered Yoga Teacher, 500 hours of training) and becoming a Certified Personal Trainer is learning about anatomy. Exercises and yoga poses make so much more sense when you have a little knowledge about anatomy. I'm certainly still no expert, but that's why we in the fitness industry can't stop learning and going to trainings. There's always more to learn, study, and test out.
In this post, we'll talk about the importance of having strong glutes, the muscle group itself, and 3 excellent ways to train them. Read on for more... Hi Friends! If you're looking for my yoga flows and sequences for your home practice, please view my YouTube Channel: Small Town Yogini. On that Channel, you'll find Gentle Flow videos, Vinyasa Flow videos, and a few workouts. Subscribing is free and makes it easier to find my videos! If you want more workouts, those are mostly listed on my Instagram page: small.town.yogini.
If you want a habit to stick— like exercising regularly— then let's use common sense: make that habit as easy as possible.
Don't like going to the gym? Then creating a space at home is absolutely essential to having a regular exercise habit. Even if you are a gym-goer, it's still nice to have a designated home space for those days when you can't make it to the gym. For help on making the time and space to workout, read my post 4 Exercise Hacks To Get YOU Moving. Now... what to do in that workout zone? Well, if you don't already have a habit of some sort of resistance /strength training, I'd suggest that. (If you're wondering why strength training in particular is so important, read my post Why Everyone Should Strength Train.) In this post, you'll find a list of my gear suggestions to start your own home gym. Read on for a list of versatile, practical, and basic workout equipment for any budget.  This exercise may just be your new go-to workout when you don't have extra time in your day. I have a love-hate relationship with it. I love it for how effective it is, but it's HARD. The next time you find you don't have time for a proper workout, try this as a mini-workout instead of doing nothing.
This short, effective, stand-alone workout is great for targeting the core and arms. Put on your favorite music, take your dog on a walk to get a little warm, and then try this for 4 rounds!
Here's a quick stand alone plank workout for when you're short on time. Every move shown here is targeting many muscle groups. Have fun!
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