How to perform a squat

The squat is a compound exercise that utilizes the full body during its execution. The main muscles targeted include the hamstrings, quads, hips, buttocks, lower back and core. However, this exercise also strengthens the bones, ligaments and insertions of the tendons throughout the lower body.

There are several ways to perform a squat and one can use several different pieces of equipment to make it more challenging (dumbbells, barbell, kettle-bell, etc). It is very important to note that one should never start to load (use weights) a squat until one can perform an air squat with perfect form. The reason for this is because the more load, the more likely one can get injured.

It's amazing how often I come across a person who was not taught the proper technique of the squat. So, I've decided to put it in writing. I will describe a basic air squat. Firstly, your heels should be just outside of hip width apart and your toes pointed outward (not quite 45°). Your upper body should be in set position throughout the entire movement - to get into set position, simply raise your shoulders up, pull them back, and set them down. Throughout the entire movement, your weight should be in your heels.

The first part of your body to move is your hips. Bend your hips far back as if you were going to sit down onto a chair. Your knees will then follow. Make sure your knees bend in the same direction that your toes are placed and never bend your knee past your toes. You can have your hands extended out in front of you for balance. Next, lower your buttocks down to as low as your are comfortable without breaking your form. The ideal position for your thighs would be below parallel with the floor (very deep squat) - if this is too difficult, don't worry, you can work up to this. From the bottom of the squat, push through the heels to move your body upwards and return to starting position, squeezing your buttocks.

There! You have now completed a proper air squat!

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What kind of oats should you eat?

Oats are a good source of soluble fiber which can help reduce cholesterol and help steady blood sugar levels.

There is a variety of oat types available out there, but which one is best? Before I tackle this question, here is a list of the different types of oats:

• Oat groats: all types of oat cereals start out as groats. These are hulled, toasted oat grains.

• Steel-cut (Irish) oats: the least processed type of oat cereal where toasted oat groats are chopped into chunks. These oats must be cooked before they are eaten. Cooking time is apx 45min.

• Stone ground (Scottish) oats:  similar to Steel-cut oats, but they are ground into smaller pieces. These oats must also be cooked before eaten, but the cooking time is only 20-25min since they are smaller.

• Old-fashioned rolled oats: made by steaming the toasted groats and then running them between rollers to create flakes. These oats can be eaten cooked or uncooked. Cooking time is apx 10min.

• Quick oats: similar to old-fashioned oats, but rolled into thinner flakes so that they cook faster.

• Instant oats: the most processed type of oat cereal where the groats have been chopped fine, flattened, pre-cooked, and dehydrated. Instant oatmeal usually has added salt and sugar.

At first glance, one would assume that steel-cut oats would be more nutritious than rolled oats given that they are less processed. Although this would be a good educated guess, in fact there are very minor differences between them. Steel-cut, old-fashioned, and quick oats are all derived from whole grains and they all have about the same amount of fiber, protein, calories, and other nutrients. Furthermore, they are all very similar with regards to glycemic load (the speed in which a food is digested and converted into blood sugar) The major differences between these oat types is the texture. Thus, it really comes down to personal preference.

The only oat type that you may be better off not eating would be the instant oats due to the added salt and sugar. Plus, during the time it takes you to boil the water, you can cook some old-fashioned oats in the microwave instead.

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Why is there initial weight gain when starting a new exercise program?

When you start an exercise routine, do you find that you actually gain weight rather than lose? Well, this is not uncommon. There is actually a physiological reason why this occurs. The common myth is that your body is gaining muscle while losing fat. Although this does happen, it takes a while before you would actually see this kind of weight gain on the scale.

What you need to know is how your body responds to a drastic change in physical activity. In order to do work, you muscles require energy. This energy is made from glucose (sugar). The process (glycogenesis) that converts glucose into energy that is stored and used by your muscles (glycogen) requires 3 molecules of water for every 1 molecule of glucose. Thus, your body must retain water so that it can make glycogen - don't worry, this is a good thing!

As your body adjusts to the increased level of physical activity, it will become more efficient at the process of making glycogen and thus you will no longer need to retain as much water. This is usually when you would notice a sudden drop on the scale. It's not that you've actually lost that weight all of the sudden - you have actually been losing fat during the entire process - but rather, you simply got rid of the excess water. The end result is your body having less fat content and muscles that can handle a lot more work (physical activity).

In fact, I am experiencing this myself at the moment. I have significantly increased the frequency and intensity of my workouts in the past week and I have actually gained 3lbs! But I know it will come off and then some within the next month or so.

So don't worry about that initial weight gain when you start a new exercise routine, it's only temporary!

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Progress Update

I thought it was about time for a progress update regarding my fitness, nutrition and weight loss goals that I had set early this year.

I am happy to report that thus far, I have lost 15lbs and 8.5 inches and I am on track with my fitness and nutrition. I must admit, I did waver here and there. In particular, during final exams I did not exercise and I did eat a few too many snacks and other indulgences. This is still a time period that I need to work on. I find that I use all my will power on studying and there's little left for health. Luckily it only lasts a few weeks and then I get right back on track. Aside from these discrepancies, for the most part I am very happy with what I have accomplished.

I am entering a new phase of my plan. Since my wedding is so close (5 weeks away!) I need to tone up and lose some fat around my entire body so that I can look amazing in my dress. So, I will be upping my exercise intensity and frequency as well as being much more strict with my diet. On average, this year I have been exercising about 3-5 times per week and eating pretty clean, but still allowing some indulgences once or twice per week.

Now, it's crunch time! So no more indulging in anything until the wedding. This means, no sugar, no simple carbohydrates, no bread, no salty snacks, no processed foods. Just real, whole foods. And portion, portion, portion!

In addition, I will be drinking 2.5+ liters of water per day. And this doesn't include tea. If I want tea, that will be on top of my water intake.

As for exercise, I will be working out twice per day and at varying intensities. One of the workouts will be a cardio regime of interval running alternating between jog, run, all-out-sprints, and a few fast-paced walks. I will do this for as long as my body can. Yesterday, I was able to complete 25min. Today, my goal is 30min. I want to work up to 45min or 1hr.




For resistance training, I will be doing a series of different exercises combined together in multiple ways. For example, yesterday I did 3 rounds of:

10 Dive Bombers
5 Burpees
20 Deep Squat to Leg Lifts (per leg)
5 Burpees
10 Side Plank Dips (per side)
5 Burpees
10 One-legged Squats (per leg)
5 Burpees

I will keep up this routine for a minimum of 21 days (that's when my dress fitting is), but preferably, up until the wedding.

I'll write an update on my results at the end of 21 days.

Wish me luck!


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How to make your own plant-based milk

Are you lactose intolerant or trying to limit your intake of cow's milk? Well there are plenty of options now available in stores such as almond milk, coconut milk, hemp milk, soy milk, flax milk, etc. There are many great brands out there that sell delicious milks, but if you want to make sure there are no additives there is only one way to do it. Make your own!

While it may seem like a difficult task, it actually proves to be very simple. And it doesn't take very long at all. Making your own milk also gives you the option of controlling the taste; perhaps you enjoy it sweeter or maybe you want to add a certain flavour. Popular options to add into homemade milks include stevia, brown rice syrup, vanilla, etc.

Here is a quick and easy recipe for making your own almond milk (feel free to replace the almonds with any nut, seed, or grain of your choosing):

1) Soak 1 cup of raw almonds for 4-8 hours

2) Drain the water and place them in a blender with 4 cups of new water.

3) Blend at a high speed for 30 seconds or until very well blended.

4) Pour almond mixture into a very fine mesh strainer (or cheesecloth) and collect the draining liquid. Stir the mixture while draining (or squeeze the cheesecloth) to ensure you get as much liquid as possible.

5) Remove the pulp (leftover solids) from the strainer (or cheesecloth) and repeat step 4 with more of the almond mixture (this step will be repeated several times)
       *Tip - use the leftover pulp for baking recipes

6) Store the almond milk in a robust liquid container in the refrigerator. It will stay good for several days up to one week.

7) Shake before serving. Enjoy!



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