Key Takeaways

• Mastering foundational movements like squats builds strength and prevents injury.
• Meal prepping simplifies healthy eating and saves time during busy weeks.
• Practicing gratitude for your body fosters a positive mindset and long-term motivation.

Small Steps, Big Wins

The journey to fitness success isn’t about overnight transformations; it’s about making consistent small steps that lead to big wins. Today, we focus on building strength, streamlining your nutrition, and cultivating gratitude for your progress.

Fitness: Perfect Your Squat Form

Squats are a powerhouse movement that strengthens your legs, core, and glutes while improving overall mobility. Proper form is essential to maximize benefits and avoid injury. Here’s a step-by-step guide:

1. Stand Tall: Feet shoulder-width apart, toes slightly turned out.
2. Engage Your Core: Keep your chest lifted and back straight.
3. Lower Slowly: Push your hips back as if sitting in a chair. Keep your knees tracking over your toes.
4. Pause and Push Up: At the bottom of the squat, pause briefly before driving through your heels to stand up.
5. Start Small: Begin with bodyweight squats, then progress to adding resistance like dumbbells or a barbell.

Action Step: Perform 3 sets of 12 squats today, focusing on perfect form.

Nutrition: Meal Prepping 101

Meal prepping makes it easier to stick to healthy eating by reducing decision fatigue and ensuring balanced meals. Follow these steps to get started:

1. Plan Your Meals: Choose recipes or meal ideas for the week ahead.
2. Batch Cook: Prepare staples like grilled chicken, roasted vegetables, and cooked grains in bulk.
3. Portion Out: Divide meals into individual containers for easy grab-and-go options.
4. Store Smart: Use clear, airtight containers to keep meals fresh and organized.

Action Step: Choose one or two meals to prep today and stock your fridge with ready-to-eat options.

Mindset: Practice Gratitude for Your Body

A grateful mindset can transform how you approach your fitness journey. Focus on what your body can do rather than any perceived shortcomings. Consider these prompts:

1. What is one thing your body did for you today that you appreciate?
2. How has your body supported you in past challenges?
3. What progress have you already made, no matter how small?

Action Step: Write down three things you’re grateful for about your body in a journal or notes app.

Suggested Resources and Tools to Help You Succeed

1. Build-A-Booty eBook: Learn more about perfecting your squat form and advancing to strength-building variations.
2. Meal Prep Containers: Invest in durable containers to simplify your meal-prepping process.
3. Gratitude Journals: Use a dedicated journal to track your mindset shifts and celebrate your journey.

Your fitness journey is a series of small, intentional actions that build over time. Celebrate each step forward—because every effort counts.

Ready to step up your routine? Click here to download the Build-A-Booty eBook today for expert tips on squats and strength training.

Committed to Your Success,

Caitlin Followell
Certified Personal Trainer & Nutrition Coach