Tag Archives: at home workouts

3 Simple Changes…

๐˜ˆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐Ÿบ% ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ข๐˜บโ€ฆ โฃ
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๐๐ฎ๐ญ ๐ฐ๐ก๐š๐ญโ€™๐ฌ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ข๐ง๐  ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐Ÿ—๐Ÿ”%? โฃ
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I posted last week about the importance of training your core, but we all know that you can do all the sit ups in the world and see zero change in your body if other factors arenโ€™t coming into play as well. โฃ
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That being said, before you go cleansing and detoxing, letโ€™s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. โฃ
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๐Ÿ‘ ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃ
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1. ๐˜š๐˜ฆ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜๐˜ช๐˜ต ๐˜ข ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. Take inventory of your current steps per day and aim to increase and stay consistent from there. We often overestimate how much of a role our workouts play in weight loss, and underestimate the small things like your day to day activity and steps. It can play a huge role in overall calorie burn throughout your day. โฃ
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2. ๐˜–๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ ๐˜ด๐˜ข๐˜ญ๐˜ข๐˜ฅ ๐˜ข ๐˜ฅ๐˜ข๐˜บ. Donโ€™t overthink this one. Incorporate one veggie based salad a day and youโ€™ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day โฃ
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3. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ถ๐˜ง๐˜ง. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will youโ€™ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. โฃ
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Simple! Once you nail these you can start to layer on more steps. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ˆ๐˜ฑ๐˜ณ๐˜ช๐˜ญ ๐˜ˆ๐˜ฃ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ถ๐˜ด? ๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜จ๐˜ฐ? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ? โฃ
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April Abs

Yes Iโ€™m running an April Abs Challenge but I also want you to ๐’๐“๐Ž๐ ๐‚๐‡๐€๐’๐ˆ๐๐† ๐€ ๐’๐ˆ๐— ๐๐€๐‚๐Š. โฃ
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We always hear the saying, ๐˜ข๐˜ฃ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ช๐˜ต๐˜ค๐˜ฉ๐˜ฆ๐˜ฏ. But, the reality is theyโ€™re revealed in the kitchen, and still made in the gym. Just like any other muscle group, in order to build stronger ones, we need to train them. โฃ
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๐•๐ข๐ฌ๐ข๐›๐ฅ๐ž ๐š๐›๐ฌ ๐จ๐Ÿ๐ญ๐ž๐ง ๐œ๐จ๐ฆ๐ž ๐Ÿ๐ซ๐จ๐ฆ ๐ญ๐ฐ๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ: โฃ
1๏ธโƒฃA low enough body fat to visibly see them. โฃ
2๏ธโƒฃThicker muscle bellies that are more visible giving you that six pack appearance.โฃ
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Some of this also comes down to genetics, the structure of your body, and many other factors we have little control over. โฃ
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But while visible abs are great, the reason we actually want to train our core is a whole lot different. โฃ
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And full honesty, having a low enough body fat to visibly see abs may not put your body in the healthiest or happiest state. (๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ข ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ง๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐Ÿผ ๐˜ฑ๐˜ข๐˜ค๐˜ฌ ๐˜ข๐˜ฃ๐˜ด). โฃ
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So why train your core? โฃ
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Your core is not just those 6 pack abs, it is the entire base of support for your entire body. โฃ
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It includes your ab muscles, pelvic floor, the back muscles that stabilize your spine, and your diaphragm (your muscle used to breathe). โฃ
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It helps with everything from posture, to balance and stability, rotational movements, and is one of the most common ways to prevent or manage low back injury. โฃ
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Long story shortโ€ฆ if you want to move well and stay injury free until youโ€™re 90, a stronger core is going to allow you to do that. โฃ
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So stop chasing those 6 pack abs and start focusing on health, longevity, and moving well. โฃ
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Fuel your body well in the kitchen and trust with time your hard work will appear. โฃ
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AND if you want to train your core with me, hop in our ๐…๐ซ๐ž๐ž ๐€๐ฉ๐ซ๐ข๐ฅ ๐€๐›๐ฌ ๐‚๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž. Iโ€™m sharing a new workout a day, 5 days a week under 10 minutes a day.ย Join us here!ย 
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ? ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ? ๐˜“๐˜ฐ๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ช๐˜ต? โฃ
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P.S. This picture was my pre-surgery core and Iโ€™m working hard to get back there because I know I was at my healthiest, fittest, and most functional. One day at a time. โฃ
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New Program Alert: 10 Rounds!

I am so excited about the release of our newest program- 10 Rounds! Boxing gyms are all the rage- boxing is one of the best TOTAL-body workouts you can do. But for some, stepping into a boxing gym can be pretty intimidating. But now you can have a boxing gymย  in your house!

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What is 10 Rounds?

Basics:

  • 6 weeks
  • 5 workouts a week
  • 3 boxing workouts and 2 lifting workouts a week

-Boxing workouts are broken up into 10 rounds- 3 minutes each, focusing on punching combinations and footwork that progresses throughout the 6 weeks

Joel will teach you how every move actually begins at your feet, moves up through your hips, uses your core, and explodes all the way through your fists. With every punch you use your entire body- scorching calories and toning. This program is built around the simple and precise movements of boxing- without the impact! You wonโ€™t be using a sparring partner or hitting a heavy bag- instead you will train the way real boxers do- with shadowboxing!ย 

The 3 boxing days are combined with conditioning drills that help build:
-Power
Speed/agility
Endurance

The two days of weightlifting workouts include
Upper Body to build strength and power

Lower Body/Legs- since every punch starts at your feet

And of course, there is amazing music in every workout to help keep you moving and give you the energy to keep going!

Who is Joel Freeman?

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Joel is one of my FAVORITE Beachbody super trainer- he is SO nice and the energy that he brings is next level! From Core de Force to LIIFT4, I have been doing Joel programs for years now!

Joel has been in the industry for over 15 years as a trainer, manager of a gym and program creator. He has a passion for teaching that really helps you master proper form in his programs- ensuring amazing results. He loves to combine cardio and strength and is just so motivating!

When Can I Start?

March 9- Sample Workout Available

March 16- 10 Rounds Available for Coaches / VIP Customers

April 6- 10 Rounds Available for Customers

 

What equipment is required?

  • Light, medium and heavy dumbbells for the lifting portion
  • 12โ€ Resistance Bands – included in your package!
  • Small towel

What support will I have?

I will be hosting a test group starting on April 6th! Meal plans, daily checks in and all of the motivation you could need will be provided! I love test groups- and cannot wait to start!

What packages are there?

For New Customers:

New Customer Options

For Existing BOD Members:

For Current Customers

I always recommend the Deluxe packages- especially with a program like this where you will be SORE. Having Recover will help you function the next day- and allow you to give your next workout 100% And Energize will give you the power to really crush your workout.

I also highly recommend the MEGA pack this time! It is a great way to get everything you need- plus you can even try out our newest Plant Based Beachbars! The Mega pack also includes a 3 Day Refresh, so you can start off on the right foot and Hydrate since you will be SO SWEATY in this program!ย 

I am so excited to do this program with you! Send an email to [email protected] with the subject line: 10 Rounds if you’re interested! I will be sending out the sample workout on March 9th and an order form shortly after! Cannot wait to rock this with you!ย 

CrossFit and Beachbody?!?!?!

Crossfit and At Home Workouts. What the heck do the two have in common?

In fact: a whole lot.
When I first started coaching, I felt like I had to hide the fact that I did CrossFit, but hereโ€™s something I discovered.

CrossFit was a game changer for me on my fitness journey.
I found my strength.
I found a community.
I found a love of fitness.

So many people are too intimidated to step into a crossfit.
So many people canโ€™t afford a monthly membership.
So many people donโ€™t feel โ€œfit enoughโ€ to start.

Enter: At Home Programs.
Thanks to coaching, I am able to give my clients the exact same feeling I discovered years ago.
They get the best community.
They find their strength.
They learn to love fitness.

All from the comfort of their own home.
So whether itโ€™s CrossFit, Shaun T, or 80 Day Obsession, I want to help you find what works for you. No discriminating here.

Find what you love.
Move your body.
Build the best community.
Itโ€™s just about taking the first step. Always here to help.ย 

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Fitness is Fitness

Crossfit and At Home Workouts. What the heck do the two have in common?

In fact: a whole lot.
When I first started coaching, I felt like I had to hide the fact that I did CrossFit, but hereโ€™s something I discovered.

CrossFit was a game changer for me on my fitness journey.
I found my strength.
I found a community.
I found a love of fitness.

So many people are too intimidated to step into a crossfit.
So many people canโ€™t afford a monthly membership.
So many people donโ€™t feel โ€œfit enoughโ€ to start.

Enter: At Home Programs.
Thanks to coaching, I am able to give my clients the exact same feeling I discovered years ago.
They get the best community.
They find their strength.
They learn to love fitness.

All from the comfort of their own home.
So whether itโ€™s CrossFit, Shaun T, or 80 Day Obsession, I want to help you find what works for you. No discriminating here.

Find what you love.
Move your body.
Build the best community.
Itโ€™s just about taking the first step. Always here to help.ย ๐Ÿ’›

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