09/09/2026
Join us for Squat September! Pick a number of reps and commit to hitting it every day of the challenge. Any squat counts, and you can break them up however you like. Ten by the coffee maker, twenty before dinner, it all adds up.
Why a movement snack challenge? Research on breaking up long sitting sessions found that short movement breaks throughout the day, like 10 squats every 45 minutes, helped curb post-meal blood sugar spikes more than a single 30-minute walk did. So, in other words, the same total effort spread out throughout the day is more supportive to our health.
That's the whole idea behind a movement snack, and it's why breaking your 30-50-100 squats into sets across the day isn't “making it easier”. It’s actually part of the point.
Over 16 days that's 800 squats at the middle option! Sixteen hundred if you go big with 100.
How it works:
-Pick your option: 30, 50, or 100 reps a day.
-Mark off each day you finish on the sign-up spreadsheet.
-Complete 8 of the 16 days and earn 1 ticket toward Autumn Amp-Up in October. Twelve days earns 2. All sixteen earns 4.
-Log your day by noon the following day or it locks. Everyone gets one grace day.
What’s Autumn Amp-Up? It’s our annual fall fitness and wellness challenge in October where we track behaviors, get tickets, and win prizes! More information coming soon.
Beyond the tickets, you're giving your body a movement snack throughout the day and building a habit that carries into fall.
Add your name to the sheet to sign up and start tracking on the 16th! Link to the sheet in the Athena App.
Happy squatting!
