Pain in the Squats.

Squatting the gym life on an empty pocket.



5 Moves to a Better You.

Never have time to go to the gym or just too tired to go after work.

Do you want a home workout routine that you can do in five minutes and stick to it? Here are five moves you can add to your routine that can be done right in the comfort of your home.

Check out this video with five moves you can do at home in five minutes or less.

5 moves to a better you from Pain in the Squats on Vimeo.

Do as many as you can in 20 seconds.

  1. Push ups
  2. Jumping Jacks
  3. Jumping Lunges
  4. Squats
  5. Sit ups

Start out doing as many as you can in 20 seconds. Each day increase the amount of time you so each exercise. The more you push yourself the better the results are.

Each exercise here as a modified version that can be done. It’s okay if you have to do the modified version, it just means you are willing to work harder to get better. Always try to increase the exercise time and intensity because this will help you to burn more and get better. Nothing comes easy, and nothing gets easy. You get better.


Tips, Tricks, and Turnups.

Ever wonder how others are working out? What motivates them to get up and get moving?

Have you been looking for new ideas?

When it comes to exercise there’s no “one way” to doing it. You find what fits you best, what you like to do, and what allows you to get the most out of the time you have. Every person has a different schedule, and no two people are the same, but it is always good to see what others are doing to give you an idea of what you could do better. Seeing someone or hearing them say they work out 5 to 6 days a week compared to your 2 to 3 days, might just push you to work out more days. If you’re anything like me, when you see someone working harder than you, you push yourself to get to that level and beyond.

So that’s what this is meant to do. To push you to find that something to make you work harder, to give you that extra push, and to give you an inside look on what others are doing.

From running to squats to drink plenty of water, these people share their tips with you about they stay fit and healthy. They also share a motivational quote that gets them moving every day and helps them stay or track when things get tough.

Everyone does something different when they work out, but all that matters is getting up and moving. So try this tips, tricks, and listen to these inspirational quotes to help motivate you to work harder.

Maybe this will make you want to share you tips or weight loss story. Or maybe it will get you moving in the right direction.

Listen to their story, get a workout in, share your story. We want to hear from you!

Bad knees, good workout.


Just getting over an injury, an ACL or MCL tear or strain, or just plain getting old in the knees?

From someone who has experienced a knee injury and has seen it happen several times, I know what it means to try and get back into working out and not having problems.

So here are the dos and don’ts, the alternatives, and getting your mojo back exercises that will make your workouts less pain and more gain.

Bad Ankles

So the first thing you should do other than see your doctor after an injury is to not baby it. By that I mean try not to limp or not be on your ankle or try not to avoid moving it unless a doctor has told you so. Keeping moving, walking on it, and even putting normal pressure on it especially sprained ankles. You don’t want to get it stiff because that will make it take longer to getting back where you want to be.

Try this treadmill workout plan or outside walk in your neighborhood or at a local park.

Warmup for 5 minutes at a slow pace and little to no incline.

30 Minute workout

Walk 1 minute

Run for 30 seconds


Cooldown for 5 minutes walking at normal pace.

You should try and repeat this for the next couple of weeks increasing the time and the amount of time you run and walk.

For a 5 week treadmill plan for bad ankles check out Popsugar.

Bad Knees

Bad knees are a common thing that many people suffer from either due to injuries, old age, or wear and tear. Some things you should know before you plan a workout for bad knees is to stay at a healthy weight or if your muscles are to tight in your legs, you should use a foam roll or massage stich as a daily routine and stretch often.

Here are four good exercises that you can do at home anytime with no knee pain.

Prone leg lifts- Lie down on your stomach resting your head on your hands. Begin lifting your leg up as high as you can then lowering it back down. do 10 reps then switch to your other leg.

Pelvic Tilt- Lay down on your back with your knees bent. Lift up at the hips squeezing the butt and core, hold it for a second then lower back down. Repeat for 10 reps.

Side Lying Leg Lift- Lay on your right side with your right arm stretched out above you. Bend your right knee just enough to keep you balanced. Then lift your left leg off the ground and up as high as you can, lower it back down. Repeat for 10 reps then flip over and do your left leg.

Supine Squat- You will need a wall for this. Place your butt all the way against the wall and your left foot on the wall resting your right foot on your left knee. Rise you butt off the ground slowly and then back down for 10 reps. Switch legs and repeat the process.

Each of these moves should be repeated for 3 sets each.

Need a little more help watch this video.

Some other exercises you should try that will be easy on the knees are

  1. Using a stair or block, step up with one foot then back down. Repeat with the other foot and continue for 20 reps. (10 reps each leg)
  2. Partial Squats- Stand shoulder-width apart and lower yourself as far as it feels comfortable. Make sure you keep your knees behind your toes. 10 reps.
  3. Calf Raises- Stand with the front of your feet on a flat surface and the back hanging off. Raise up onto your toes and slowly lower them back down. Do 10 reps.
  4. Scissor Kicks- Lay down on your back and arms by your sides. Lift your legs up about 6 inches while lifting your shoulders up about an inch. Open up your legs as far as you can go and then back together. Repeat for 10 reps. Do not let your feet touch the ground.
  5. Swimming- This is great for anyone who has bad knees.
  6. Speed Walking- Running and jogging can put a lot of stress on your knees, so try walking at a fast pace on a flat surface. This help stretch out your muscles and remove stress from your knees.

For more exercises check them out here.

Neck and Shoulder Pain

With all the studying and staring at computers, our necks have become one of the most common problems many us of have experienced at some point. Your head weighs about 10 pounds, so no wonder we have problems, but there are exercises we can do to reduce that pressure.

  1. Look up at the ceiling and down to the floor slowly and gently staying relaxed. Repeat 5 times.
  2. Tilt your head to the right then to the left slowly and smoothly. You should not raise your shoulders up or down. Complete 5 reps.
  3. Turn your head to the right then to the left slow and gentle, and stay relaxed and ease your way around. Do 5 reps.
  4. Place your hands behind your head. Push forward with your hands, but push backwards with your head and neck. Hold for 10 seconds then relax. Do this 5 times.
  5. Place your hands on the front of your head. Push forward with your head and backwards with your hands holding it for 10 seconds then relaxing. Do 5 reps.
  6. Place your hand on the side of your head bracing your arm with the other. Push out with your head and in with your hand and arm. Repeat this on the other holding each for 10 seconds completing 5 reps.
  7. Place your hand on your chin then try to rotate your head outward. Do this on both sides holding for 10 seconds and 5 reps each.
  8. Lay down on your stomach resting your head in your hands. Raise your head up and hold for 30 seconds and relax back down. Do this 5 times.
  9. Lay down on your back and raise your head off the floor for 30 seconds then relax back down. Do 5 reps.

If you want more on neck exercise check them out here.

Try these out for a painless workout and for future painless workouts.

At home stairs.

If you got stairs, you got a workout.

Trying to get in a killer workout, but don’t want to go to the gym and it’s miserable outside. Use your stairs as a way of exercising.

Try this.

  • Run up 5 times (walk down)
  • 10 push-ups at the top
  • 20 squats at the top
  • Run up 5 times (walk down)
  • 1 minute plank at the top
  • 20 alternating lunges at the bottom
  • Run up 5 times (walk down)
  • 10 burpees at the top
  • 1 minute plank at bottom
  • Run up 5 times (walk down)

Rest in between sets and do 2-3 sets altogether.

This is a great way to get a workout in without the gym or using heavy weights. You can do this whenever and wherever there is a set of stirs. At work, in school, or in your home, you can exercise and not worry about it later.

So the next time you want to skip out on a workout or have been lazy the pat couple of days, use your stairs as a means of exercise. Don’t slack off, but keep going. It takes one step at a time. (No pun intended.)

Good Luck!


Check out the video here.


Dreaded Love handles.

Picture from, a creative commons site.

The dreaded love handles. Nobody likes them. Nobody wants them.

We all want to slip into our jeans and feel good about it, but nobody wants that stubborn excess fat that hangs over. They are a pain. They make your pants fall down. You pull the pants over them, but it then gets uncomfortable. They rise up, they fall down. There’s no in between.

Love handles are a pain to deal with making it the one of the hardest things to lose, but it also makes it the desirable to get rid of. There is no win-win situation with love handles. So, let’s get rid of them now!

Try these moves of three sets every day for just five minutes.

abs-1145723_1920 Picture from, a creative commons site.

Set 1- Standing Side Bends

Standing with your feet shoulder-width apart, arms by your sides, and your back straight using good posture. Keeping your arms straight, bend at the waist to the right side touching the outside of your knee. Then you will stand back up straight, and repeat the process for 15 reps altogether. You can have a slight bend in the knee to help keep your body balanced. Repeat this on the left side 15 reps and three sets each side.

For more advanced methods, try adding weights to the side where you bend to give you more of a challenge. 

Set 2- Standing Russian Twists

Standing with your feet about shoulder width apart, arms at a 90 degree angle, and your knees slightly bent, twist you core to the right and twisting back all the way to the left almost as if you are swinging a ball from one hip the the other. Continue this process for 20 reps. You should try to keep your shoulder forward as much as possible and only twisting at the core and hips. Do three sets of these. (These are very similar to the Russian twists that would be done on the floor.

For more advanced methods, you can add a weighted medicine ball, and you would swing that back and forth as your twisting your core. 

Set 3- 30 second side planks

Lay down on your right side with your legs stacked on top of each other. Raise up onto your elbow and the side of your foot. You can place the top arm (Left arm) on your left hip to help you keep your balance.Hold this for 30 seconds. Then repeat the process on the left side. Do 30 seconds on each side for three sets.

These moves can be done in just minutes on your break at work, the ten minutes in between class, or just before bed. It takes no time at all, but it is meant to help blast those love handles away, so have fun and enjoy the workout because you’ll be glad you did and so will your jeans!

Good luck!

For more love handle workouts, check out 7 Ways To Get Rid Of Love Handles. 

2 weeks, 5 minutes.

Picture from, a creative commons website.

It’s two weeks before the big formal event with fancy dresses and bow ties, and you want to look your best. You don’t have the time to go to the gym between work, school, and you’re just plain tired at the end of the day, but those five minutes of commercials is just enough time to crank out a workout and drop that excess weight. We all hate watching the commercials and most of the time we switch the channel or get up to use the bathroom so why not use that time wisely and feel good about it later.

Here are my top ten exercise moves to help me lose weight and spend less time working out and more time feeling good.

2 weeks, 5 minutes, 10 moves workout. (Do as many reps as you can in 30 seconds.)

Push yourself to do as many as you can, and everyday do more than you did the day before because change happens when you push to be better. Tip: try not to rest in between sets to get the full effect of the workout.

  1. Burpees
  • Burpees are a full body exercise that works your arms, legs, core, butt, and back. It’s a form of strength and cardio helping to blast fat away.
  • How to: In a standing position, start with your arms above your head, jump as high as you can coming back down into a squat position. From there, you jump back into a push up position balancing on your hands and toes. Then you jump back into a squat position and jump straight up with hands above your head repeating the process for 30 seconds.
  • For more advanced: Once you enter the push up position, do a push up and then jump back into the squat position. This will work more muscles and burn more calories.

2. Jumping jacks

  • The traditional jumping jack can be a very effective exercise in losing weight. It’s a form of cardio working the entire body.
  • How to: Start with your feet together and arms by your sides. Jump outward moving your legs apart about shoulder-width or wider. As you are jumping, raise your arms outward and straight up above your head, forming a star. Then jumping back into the starting position moving arms and legs outward and down to the sides.

3. Mountain Climbers

  • Mountain climbers are good for your core, legs, and back. It also works that unwanted bra fat that bungees under our arms.
  • How to: On your stomach, raise up onto your hands and toes. Bring your right leg up towards your chest, tap the ground with your toe, and move it back to start position. Repeat this with the left leg, alternating back and forth between legs for 30 seconds.

4. 30 second plank with leg raises

  • Planks work the core and the back, but it can be very effective with the whole body. Adding leg raises will increase the workout pushing you to be better.
  • How to: Lying on your stomach, raise up onto your hands and toes keeping your arms and legs straight. Then, raise the left leg and the right arm together up and straight as high as you can, and return to start position. Do the same with the right leg and left arm, returning to start position, and repeating the process for the 30 seconds.

5. Jump Squats

  • Jump squats are like regular squats, but they incorporate a little more cardio. They work the butt, love handles, core, and legs.
  • How to: Standing with your feet slightly further than shoulder-width, and knee bent, squat down with you butt back as far as you can. CAUTION: Your knees should NOT come past your toes when you squat down. Then, pushing yourself upward, jump up as high as you can go stretching your arms above your head. Once landed, continue into squatting and jumping for 30 seconds.
  • For beginners: You may take out the jump. but continue to raise your arms above the head as you stand up. Try to keep a steady fast pace, and make sure you squat down as far as you can.

6. Jumping Lunges

  • Jumping lunges work the butt, legs, core, and those unwanted love handles. This modified version incorporates more cardio helping to blast fat away.
  • How to: Stand with one foot in front of the other, and bending at the knees, touch the back knee to the floor. Then jump up switching legs forward to back, and back to forward, landing and lunges again. Make sure your knee doesn’t come past your toe. Repeat this for 30 seconds doing as many as you can.
  • For beginners: You may quickly switch legs when alternating between lunges taking out the jump keeping a steady pace.

7. Push ups

  • Push ups are a great way to work the whole body because it targets not just the arms, but the core and back as well.
  • How to: Lying on your stomach, raise up onto your hands and toes. Then, lower yourself down bending at the elbows, but not touching the floor and pushing yourself back up. Continue this for the 3o seconds.
  • For beginners: You may place your knees onto the ground in a modified version keeping your back flat and lowering yourself at the elbows.

8. Supermans

  • When working your core, you also want to work your back as well so you don’t have any injuries. Supermans work your lower back and love handles.
  • How to: Lie down on your stomach reaching out your arms above your head and your legs straight behind you. Raising your arms and legs as high as you can straight up and back down without resting on the floor. Continue raising up and down of the arms and legs for the 30 seconds.
  • For more advanced: Try lifting the right arm and the left leg. Then switch to left arm and right leg lifting them as high as you can. Alternate for 30 seconds.

9. Sit ups

  • Sit ups are a great way to work the core and back. It also works the lower and upper parts of the abs at once.
  • How to: Lie down on your back and knees bent. With your arms by your side, sit straight up all the way, and slowly lower yourself back down keeping the muscles tight. Continue doing sit ups for 30 seconds doing as many as you can.

10. Leg lifts

  • Leg lifts work that stubborn lower belly fat that we all struggle to lose. This exercise works the core, back, and legs.
  • How to: Lying on your back arms at your sides and legs straight out, lift your legs straight up making a 90 degree angle at the hips. Then, slowly lower your legs back down without resting on the floor. Continue raising and lowering your legs for 30 seconds.

To improve weight loss and performance levels, I recommend increasing the amount of reps each day always doing more each time. Also, when you feel comfortable as though you are not doing as much work as you think you should, you should increase the amount of time for each exercise because staying the same never changes anyone. Results take time, but the more work you put in, the better the results will be.

Good luck!

For more exercises, check it out here at

If you like my workout, check out fitness blender for more moves and workout plans to burning fat and toning up to get you beach body ready.




Walk it out.

Let’s get to it.

Photo Source from, a creative commons image source.

You haven’t been to the gym in awhile, but you have been trying hard about making the right choices when it comes to food. You have been watching how much you eat and when you eat. You chose the apple over the chocolate cake. You’re doing good, but you still feel guilty at the end of the day. You sit planted in front of the television thinking about how you could have gone to the gym, but you didn’t. Don’t get discouraged.

Let’s boost up that hard work in the kitchen with some daily free exercise. When I say ‘daily free,’ I don’t mean doing a video online or hitting the treadmill. I mean steps, blocks, and stand ups.

Did you know that one flight of stairs (12 steps) three times a day burns 15 calories. According to Health Sciences Center, taking the stairs burns twice as many calories as walking. So let’s get stepping!

Try this.

For one day, try taking the steps instead of the elevator, walk the five blocks to work or class, and choose not to take the easy route and challenge yourself to move more. If you sit all day at work, try standing for at least three hours during the day, or if you get lunch right a crossed the street, try that new salad bar down the street.

The more you move, the less you will have to feel guilty about in the end. For one day, move more than you did the day before.

Good luck!



All in five.

Workouts can be long and tiring from driving to the gym, getting your workout done which can be challenging especially at public gyms where there are a limited number of machines, and then driving back home not feeling satisfied by the workout you just completed.

Just put the baby down for a nap, or got 20 minutes to class starts, no problem Shaun T’s got your back, your butt, and your abs. Shaun T is known for creating killer workout videos and routines. Now, he has made five minute videos that you can do at your home in no time at all. In this video, Dr. Oz takes on Shaun T’s 5-Minute Fat-Blasting Workout.

Get ready to sweat!


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