Fitness, Health


A bear, however hard he tries, grows tubby without exercise.A. A. Milne, Winnie-the-Pooh

Sitting on a plane during a five-hour cross-country trip, I heard flight attendants counting to twenty; then there would be silence and they would walk around the cabin assisting passengers. I’d hear them counting again to twenty, then it would stop.

They were behind the galley walls, so I couldn’t see what they were doing. I just happened to get up to go to the bathroom while they were counting. (That’s not entirely true. I had totally planned it!). They were doing squats! Twenty squats, five times throughout the flight equaled one hundred squats. Kudos to those flight attendants for creating a healthy work environment.

Squats done properly can help improve your health by jump-starting your metabolism. They engage the body’s largest muscle group and require oxygen intake, which speeds up the metabolic waste expulsion. Squats help with balance and are the best exercises to tighten and tone the lower body.

Here are a few tips to do squats properly:

  1. Stand with your feet shoulder-width apart.
  2. Keep your back in a neutral position, and keep your knees centered over your feet.
  3. Slowly bend your knees. Look in a side mirror to make sure your knees stay centered over your feet while you press your hips toward the back of the room.
  4. Lower your hips as if you were about to sit into a chair.

Try doing four minutes of squats today and at least once a week. Check your progress in sixty days! How many squats can you do in four minutes?

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  1. Vette Woman

    Wow Shemane! Just got home from work with an aching back. Wanted to exercise, but my normal routine didn’t fit my condition today. I just tried the “squats” and they’re great. Didn’t hurt my back and I feel more energized. Totally love your advice! You’re an angel! Thanks a million, I really needed this today!!!

    • Shemane Nugent

      Fantastic Jean!! Glad I could help & happy squats don’t hurt you anymore!

  2. Jay Dittmar

    Hey,what a nice way to start off a day.you have been so inspirational,to me. My life changed through your graces.,thank you .,your heaven sent. I ll try my best to order today.Thanks.I am a member of your tribe,love and blessings from Mia an Jay.,Peace.

    • Shemane Nugent

      Thanks so much!! I’m so happy that my words can inspire people!
      Hope you enjoy the book!

      Peace & blessings!

  3. Jay Dittmar

    Hi,orded your book.Looking forward to it. Peace. should recive book in a few days, brand new paper back,my wife ordered it,they are so nice at amazon.Thanks,Mj.

    • Shemane Nugent

      Thank you Mj!! Can’t wait to hear what you think!


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I’m Shemane, I’m an ambassador for healthy living, I am an International Fitness Presenter and have been a group exercise instructor for more than 40 years.





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