Every Baby Can Do It

Workout Log 006

The deep squat comes as automatic to babies as drinking milk and messing up nappies (as they call them across the pond). It takes years of neglect to de-train the body and lose this natural ability. Fortunately, it may only take a few months of practice to re-learn the skill. What’s even better news, is that it will only take a few minutes each day to maintain it once you get it back.

I first started experimenting with deep squats when I was a little over 40 years old as a possible way to fix my knees that creaked like a rusty door every time I went up and down a flight of stairs. Two things that worked for me: 1) strengthening the muscles around the joint; and 2) gaining normal range of flexibility. The deep squat took care of number 2. My knees don’t creak any more, and I can get down and hit the baby squat at drop of a binky with ease.

I saw the biggest improvement in my deep squat, also known as the Asian squat, from following Ido Portal’s 30/30 Squat Challenge. It’s a simple program more challenging to some than it is for others. The basic idea is to accumulate a total of 30 minutes sitting in a deep squat position every day for 30 days. A couple of minutes here and there throughout the day until getting a total of 30 minutes. The 30/30 squat challenge may be good enough for the under 40 crowd, but I was still struggling with the 30 minutes after 30 days. I was in my mid 50’s when I took this challenge, so I actually continued the 30 minutes a day for an additional 30 days. So for me, it was more like a 30/60 squat challenge. I used a simple free app on my phone that kept track of the total time each day. I only had to start and stop it through the day when I was squatting. You should give it a try and see how it works for you. Here’s a link to a website I found that has all the details: http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/

I was a little past my workout start time before getting to it this morning. It took me a little longer than usual to finish today’s Daily Devotional. Good thing today is Saturday and all my ‘I got-tas’ are a lot more time flexible today. Was feeling tired and my Daily Min. was difficult. The thought crossed my mind that I may need a little extra recovery time due to this week’s increase in training frequency. Sometimes such thoughts are valid and should not be ignored. Other times it’s just a case of laziness that needs to be pushed through. Here’s how I’ve learned to tell the difference between these two. Start the workout. Start and if a couple of minutes into it, I’m still struggling and feeling like I should stop…I stop. However, if after a couple of minutes of getting busy it starts to flow….it was just laziness trying to hi-jack my will. Works every time.

The AM Workout

PLANNED	ACTUAL	COMMENTS
Start/Finish – 0430/0600	5:26-7:15am	Amazing how workouts tend to fill however much time you give them. My workouts would quite easily fill 2 hours a day if I stay focused.
Daily Min. (Floor)	as planned	These are designed to be easy. Felt too tough this morning. Wasn’t sure if I was just tired or if it is because I haven’t been on the floor in the past couple of days.
Ab Wheel	as planned	10 reps on knees
Light Dumbbell Pump Feast	as planned	Delts: 5 moves, 30+1 reps each move Back: 6 moves, 30+1 reps each move Hanging/Radar Chest pulls: 1 superset
Calves	as planned	3 supersets donkey style 30/30/10
Mandatory Poses	as planned	Felt much easier than yesterday

The PM Workout

will have to update the post later once it is done.

PLANNED	ACTUAL	COMMENTS
Start/Finish – ?	skipped
Jump Rope Tabata	didn’t do this
Stationary Bike	nor that