Lift With Yo

07/31/2026

Good morning, everyone! ☀️ Today is the final day of our squat challenge, and I couldn’t be more proud of each and every one of you who showed up and put in the work. Whether you completed every single day or did the best you could, you should be proud of your commitment and effort. 💪

Tomorrow we kick off our brand-new August challenge! As the numbers start to climb, remember that you don’t have to do everything all at once. Break it up throughout the day, modify when needed, and do what works best for your body and your schedule.

This challenge isn’t about perfection—it’s about consistency, building strength, and proving to yourself that you can do hard things. Let’s keep the momentum going and make August our strongest month yet! 🔥

07/20/2026

Trying something different today with my Squats.

Not gonna lie it was definitely a challenge!

07/14/2026

Today’s number is 85!! Reminder these don’t have to be done all at one time! Just try to get 85 in today. So maybe do a few while at the printer at work or while waiting in line! Be creative lol! ❤️💪🏻🔥

07/13/2026

Here’s a little help with form! Keep pushing. We are almost halfway through! 🔥💪🏻❤️

07/09/2026

Here is a fun way to get your squats in with a twist! Give it a try and let me know what you think! ❤️🔥💪🏻

07/07/2026

07/04/2026

Happy 250th Birthday America! Now get those squats in!! 🇺🇸❤️💪🏻🔥

07/02/2026

Squats can be performed anywhere. After completing my mile walk, I decided to fit them in.

07/01/2026

Here is this month challenge!!

06/23/2026

Getting more steps in each day doesn’t have to mean adding a long workout. Small changes throughout the day can add up quickly.

✅ Park farther away from store entrances

✅ Take the stairs instead of the elevator when possible

✅ Walk while talking on the phone

✅ Set a timer to get up and walk 2–5 minutes every hour

✅ Take a 10-minute walk after meals (great for digestion and blood sugar too)

✅ Walk your dog a little longer or add an extra walk

✅ Pace while listening to podcasts, audiobooks, or voice messages

✅ Walk during your kids’ practices, games, or activities instead of sitting

✅ Do a quick lap around the grocery store before shopping

✅ Have walking meetings when possible

✅ Take the long route when running errands

✅ Walk while waiting for food to cook, coffee to brew, or laundry to finish

✅ Get outside for a morning sunlight walk to boost energy and help regulate your circadian rhythm

✅ Use a treadmill, walking pad, or indoor track during bad weather

For many people, adding:
🚶‍♀️ 10 minutes after breakfast
🚶‍♀️ 10 minutes after lunch
🚶‍♀️ 10 minutes after dinner

can easily add 2,500–4,000 extra steps per day.

Benefits of increasing daily steps:
✔️ Burns additional calories
✔️ Supports fat loss
✔️ Improves insulin sensitivity
✔️ Reduces stress
✔️ Improves digestion
✔️ Boosts energy levels
✔️ Supports heart health
✔️ Aids recovery from strength training
✔️ Helps reduce stiffness and inflammation

The easiest strategy is to “stack” steps onto things you’re already doing instead of trying to carve out another hour in your day.