Got 15 Minutes? Do This Workout

Got 15 minutes? ‘Cindy’ is the name of this ‘do-almost-anywhere-full-body’ workout. Set your timer for 15-20 min & do AMRAP (as many rounds as possible): 5 pull ups 10 push ups 15 air squats No pull up bar or can’t do 5 pull ups yet? No problem! Swap in: -5 wall sit stick ups -5 … Continued

How to Lose Weight Without Eating Less

Want to lose weight without eating less? Do you have 15 minutes? Be honest, how much time do you spend on social media or Netflix? If you devoted those 15 min to a daily walk, you can do an additional 1500 steps daily. This could make the difference between being in a calorie deficit or … Continued

Desk Job? Do These Exercises

Sit at a desk all day long? Here are a few things you can do to offset all that sitting. Ideally, you could do them a few times a day in your office. Your hip flexors get tight & weak so these two variations of the kneeling stretch will help. Raising the same arm will … Continued

Hate Exercise? Do This

If you hate exercise, find the thing you hate the least! Weight loss only occurs in a calorie deficit, but instead of eating less, why not do more? Enter NEAT: non-activity thermogenesis. This includes walking (& all the other active things you do in your day). Simply adding more daily steps can create a calorie … Continued

Why Am I Gaining Weight?

Don’t be discouraged if weight doesn’t fall off when you start resistance training. Even if you’re in a calorie deficit, it may take your body a bit of time to adjust and actually lose weight on the scale. Progress is when your weight goes up slightly or STAYS THE SAME at first because it’s NORMAL … Continued

Muscles Sore From Your Workout?

These things factor into HOW sore your muscles will be from exercise: -Genetics – some people are more pre-disposed to soreness than others -Training experience – you’re often less sore the longer you’ve trained -Training adaptation – trying something new often results in more soreness -Recovery – hydration/fuel/sleep can all affect soreness Muscle soreness is … Continued

Avoid Looking Like This

No one wants to look like a melted candle as you lose weight. You can avoid feeling soft & squishy by doing resistance training as you lose fat. This will help build lean muscle to give you sexy shape. Keep in mind that if you lose a TON of weight, you may have some excess … Continued

Have You Tried a Wall Walk?

Looking for a challenge? Wall walks are it! Nothing but your bodyweight & a wall are required. You’ll strengthen your shoulders, triceps & even your abs. Have you tried wall walks?

Wrist Pain? Solution

Don’t let sore wrists stop you from doing push ups & planks! You can neutralize the position of the wrist by using hex dumb bells. This should help reduce or completely eliminate wrist pain. Happy planking!

Tip for Better Squats

Here’s a simple tip to improve your squat. You want to load the legs, not your lower back. Your head controls your spine, when you drop your chin, your chest also can drop. So focus your vision where the wall & ceiling meet, this will keep the chin & chest up. This works whether you’re … Continued