Tag Archives: workout at home

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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Muscle Burns Fat

New Program Alert: #mbf

I am SO excited for the launch of our newest program – #mbf- Muscle Burns Fat! And the most exciting partโ€ฆ itโ€™s really two programs in one – #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts!

What is #mbf?

Basics:

#MBF is made upย ย of two 3-week programsโ€”#MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advancedโ€”designed to be done back-to-back. #MBF is perfect for beginners and will lead you right into #MBFA. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!

  • Created by Super Trainer Megan Daviesย 
  • Two 3 week programs designed to be done back to back
  • 25-45 minute workouts
  • Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
  • 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery

What kinds of workouts are there?

Strength training (3x/week) happens on Monday (Lower Body Burn), Wednesday (Upper Body Burn), and Friday (Full Body Burn), and includes asymmetrical moves where youโ€™ll use one weight instead of two. Megan’s reason being, “when you’re lifting with one weight, your body is forced to compensate for the imbalance, which engages your core. By challenging your body, you’ll burn more calories and get the most out of each workout.”

Cardio workouts (2x/week) are Tuesday and Thursday (Core Circuit) that will always end with a AMRAP-as many reps as possible so you can try and beat it next time you have a cardio workout. These will have an emphasis on fat-burning and will incorporate the BOD rope.

EMOMs (1x/week – every minute on the minute) will be on Saturdays! This 25 minute, once a week workout will push you to give everything youโ€™ve got.

Sunday stretch and flow (Dynamic Recover) workouts will help you ease tension, boost mobility and optimize your recover to help you get ready for the next week

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What equipment is required?

  • Light, medium and heavy dumbbells
  • BOD Rope – our new weighted indoor jump rope!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTHย Ultimate Portion Fix &ย 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. Either a portion control based plan OR intuitive eating approach. This combination of nutrition and fitness is the key to results!!

What support will I have?

Ourย groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program!ย This is was keeps me on track tooย – they hold me accountable and keep me motivated! We’ll be kicking off our exclusive test group on JULY 27th with a week of prep before diving into the program and going through it together.ย 

How can I try it?ย 

Give the sample workout a try by heading here! This way, I’ll also be able to keep you in the loop with all the info you need to know as we get closer to launch!

Results:

Donโ€™t worry โ€” this isnโ€™t about bulking up. Megan designed these workouts to get you lean and toned for your strongest body ever.

We hear the workouts are tough but Megan keeps the moves simple so you can let the tempo set your pace and drive your intensity no matter your fitness level or experience (wait until you see the test groups before and afters – I’m SHOOK)! The proof is def. in the pics!!! And those of you who are like, HOLY $h!+ IDK about this…rest assured, there is a modifier ๐Ÿ˜‰

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What packages are there?

For New Customers:106389088_1319011838303640_8598469681968029200_n

For Existing BOD Members:

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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.

You IN?!

If so please complete this form to try out the sample workout and get on the list for all of the launch info!

I am so excited to do this program with you! Cannot wait to rock this with you!

Mini Booty Workout

Work theย ๐Ÿ‘ย ๐Ÿ‘ย ๐Ÿ‘

One of the top questions I get asked is how to build a better bootyโ€ฆ here is a great mini add-on for the end of your workout. Complete it 3 times through a few times a week.

Reminder: Donโ€™t be afraid to hit the weights too. One the BEST ways to build a booty is to strength train HEAVY.ย ๐Ÿ‘Š

Donโ€™t be afraid to hit the weights too. You gonna give it a try?! Tag your workout bestie belowย โฌ‡๏ธย and challenge them to join you!