Squats are great, we can do them anywhere in multiple ways, in this guide we will cover a bunch of variations that we use which allow you to balance your body and squat using different equipment. 

We cover many types of squats, from weighted ones to goblet squats to jumping squats, there are benefits of doing the variations as well as keeping things interesting. 

Good squat form allows for the exercise to be fully effective, as well as preventing injury. Consistent bad technique can become a habit and reinforce poor movement patterns which can wear joints, ligaments and muscles in a way which can cause injury. 

At Witterings Fitness we focus on technique first, then once we can consistently do that technique, we can increase intensity (speed or weight). Light weights are used when learning so we can master the basics, no need to go too heavy too soon. Not being able to anything because of injury is far worse than lifting a weight too light, having said that it is good to be able to push yourself. Getting a good coach is a great way of knowing if you are pushing yourself enough without risking injury. 

​We just watched 'The Social Dilemma' a Netflix documentary highlighting issues with social media, phones and the effects it has on our lives. With a huge increase in the use of social media and the clear links with mental health, we thought we would share some of the issues with you so you can be aware of how social media and your phone can affect your health. We will of course be sharing it via our own social media channels, hopefully in a responsible way! 

In the documentary ex-employees of various social media companies shared past experiences of how they worked and how they encourage 'user' engagement. Almost everybody had ethical issues with how the company ran their app, most of which was the reason why they left the business. 

Some employees wouldn’t let their children use the apps! 

A Double-Under is when the jump rope passes under your feet twice between the time it takes for your toes to hit the ground when skipping and is a skill highly sought after yet elusive for many. However, you’d be surprised by how quickly you could master the exercise by setting aside perhaps just 5 minutes each day to practice it.

Many of the principles covered in THE SQUAT also apply to the deadlift such as the breathing, bracing and maintaining a neutral spine.

However, there are some key differences between the movements. Both are valuable exercises to incorporate into your training programme to improve your overall strength and conditioning.

Please make sure you are familiar with the squat before moving onto learning the deadlift and recognise the differences between the two movements, to read our blog on the squat click here.

Exercise on food packaging?? What are your thoughts? 

The BBC reported that researchers have suggested putting the amount of exercise you need to do to 'burn off' certain foods on the labels! 

This may put things into some context for some people, it is my opinion that this is just as likely backfire and create more issues around eating! 

Calculating how much exercise you need to do to 'burn off' a mince pie, for example, is a very difficult thing to calculate. It is not as simple as calories in calories out. There is your individual BMR, that is the basal metabolic rate, i.e how many calories you burn at rest, this varies on age, gender and size. Then there is the type of job you have, if you are sitting at a desk all day, you burn fewer calories than someone who has an active job. Blah blah blah. 

But more pressing is the increasing levels of people living with food-related anxiety in our communities, in West Sussex, we have the highest cases of eating disorders in the country!  So perhaps this is not a great idea? 

I believe that it is far healthier to inspire someone to change, rather than creating change through fear. Research actually shows that those who change entirely through fear make no difference to their long term health anyway! So let us save some more mental health issues and not add exercise requirements to our food labelling! ​