Welcome back to The Daily Dumbbell, the fitness newsletter that gives you a natural high like a post-workout endorphin rush!

You can’t inject us straight into your veins just yet, but who knows. Maybe we’ll release a CGM that tracks your vibes instead of blood sugar.

BRB calling Mark Cuban.

Today we’re continuing Wellness Wednesday and discussing how to stay on track when you’re going out with friends who may or may not be supportive of your goals.

Booze Bites & Balance:
Your Guide to Mixing Fun & Fitness

Life is about enjoying yourself, but it's also about achieving the things you want and that requires staying on track with your goals. So what do you do when you’re out for a night on the town?

We've all been there – you're out with friends or family, and suddenly it’s your turn to order. Everyone at the table has selected the special: the waistline wrecker, and now they’re looking expectantly at you.

Do you order the salad and risk their mockery? Or do you join in on the fun?

Fear not, dear reader! We're here to give you the lowdown on how to navigate these social situations without feeling like you're missing out on all the fun. Remember, a healthy lifestyle doesn't mean depriving yourself of everything you love. 

It's all about finding that sweet spot between indulgence and discipline:

1. Does that gut busting burger sound fantastic?

2. Is it going to make you feel like shit after?

3. What will your friends think?

In reality, only two of those three matter. Peer pressure can be tough, but at some point you have to take responsibility for what you want. If you don’t make decisions for yourself, other people will, and you might not like what they choose.

Tip #1: It doesn’t have to be all or nothing. Do you want the double bacon bypass cheeseburger? Go for it! You can get a side salad or another lighter side with it. There’s no need to throw it all away every time you make a sub optimal diet choice.

Another Pro Tip: don't be afraid to ask for modifications to dishes, such as:

• dressing on the side,

• skipping the extra cheese,

• or using less butter on your dish.

Most restaurants are happy to accommodate.

Embrace your inner Goldilocks When it comes to enjoying indulgences. Give yourself permission to enjoy your favorite treats, but keep portion sizes in check. Sharing a dessert or appetizer with friends can be a great way to savor the flavors without overdoing it.

We want you to let your Social Butterfly flag fly! Here are a few tried-and-true bonus strategies to help you navigate social situations with confidence and ease:

1. Eat a healthy snack before going out to avoid arriving ravenous and more likely to make poor choices.

2. Stay hydrated – sometimes thirst can be mistaken for hunger.

3. Focus on the company and conversation rather than the food. Enjoy yourself and be present instead of stressing over food options.

4. Remember that one indulgent meal won't derail your progress. Don't beat yourself up – just get back on track the next day.

There’s a more difficult conversation to be had here about surrounding yourself with friends and family who are supportive. If going out to eat or drink gives you anxiety because you know you’re going to be pressured, guilted, or shamed for your choices… it might be time for some hard questions.

• Why don’t your friends support your goals?

• Are they worried about you and your food choices?

• Or are they lashing out because your choices are holding a mirror up to their bad habits?

We can’t answer that for you, we’re just a daily newsletter with a weird fixation on The Emperor’s New Groove. You will have to navigate these choppy waters on your own, but hopefully you feel more confident now that you’re equipped some extra tools.

Now go forth and enjoy those social situations without sacrificing your nutrition goals! Remember, life is all about balance, and you've got this!

Workout Wednesday: Drop It Like a Squat

The granddaddy of all lower body exercises and a staple in any fitness enthusiast's workout routine.

Whether you're a seasoned lifter or a nervous newbie, this mighty move is here to help you build rock-solid glutes, quads, and hamstrings while making you feel like a superhero in the process. And we’re here to help you master it.

Let's get cheeky with it!

What it is:

An absolute powerhouse of a lower body movement. From increased strength and power, to increased athletic performance, core stability, and even improved posture, squats are a staple in every program for a reason.

Technique:

Here’s a tutorial on the back squat; showing you both the high bar and low bar variation. Which is better? That’s the wrong question.

They both have pros and cons and work better for different people. It largely depends on your:

1. Anatomy

2. Goals

3. Personal preference

High Bar Squats & Front Squats:

1. Allow you to stay more upright

2. More skill transfer to Olympic Lifts

3. More Quad Dominant

Low Bar Squats:

1. Take pressure off the knees

2. Preferred among Powerlifters

3. More Hip & Glute dominant

Progressions

This isn’t a movement reserved for only seasoned lifters. There are regressions for beginners and progressions for the more advanced among you.

Level 1: Bodyweight & Box Squats

Being able to sit into a squat with your bodyweight is an essential movement pattern.

Box Squats are a great regression if you’re struggling with this. You’re able to sit back onto a box or a chair and stay more upright without worrying about toppling over.

Tip: You will, ideally, be wearing pants when you do these.

Butt seriously, these also double as an advanced movement because you can load the bar with more weight because you don’t have to control the bottom of the movement.

Level 2: The Back Squat & Split Squat

Once you can competently squat your body weight like a toddler it’s time to load the movement pattern. No, you don’t need hundreds of pounds to get massive benefit out of this movement.

Here's a great 30 second tutorial:

Note: A split squat is just a lunge where you don’t bring your back together each time. You just stay in the split stance. It’s important to prioritize single leg work too.

Level 3: Front Squats & Bulgarians

Although you can debate if the front squat is really more advanced, we think it is cuz it’s a pain in the ass. For the creatively named front squat the bar is, you guessed it, in front of you on your shoulders.

The Bulgarian Split Squat on the other hand is not named for the location of the bar, tricky we know, but more for the angry sounds you’ll make while doing them.

Here’s a picture of a top cyclist doing Bulgarians with a weight we could never hope to squat with both of our legs.

3 Quick Tips:

1. If you’re squatting in running shoes, stop it. They’re not designed for that. Order some lifting shoes and squat barefoot until you get them.

2. If you struggle to get into a squat, there are likely 3 culprits: your ankles, your hips, or your back. Find a mobility test and assess to see what’s holding you back from dropping it low.

3.  Don’t squeeze/press your hips forward at the top. This can put your spine in a compromised position. You don’t need to squeeze your glutes anyway, they’re not under any load at the top of the squat so you’re just being silly.

Hopefully you learned everything you ever wanted to know about Squats! There’s a ton of resources and tips out there to learn more if you need to, but make sure to get in those reps. Prioritize technique over adding weight and you’ll be golden.

Happy Lifting!