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Workout of the Week: Get Ready to Squat in this Backside Burnout!

Friday February 16, 2018

It may be winter, but we’re kicking the heat up. This week we have a backside burnout that will tone your booty! Warning: be prepared to squat like it’s hot.

This is how it’s gonna go down: Work for 45 seconds, rest for 15 seconds, and complete 20 sets.

Ready to get your peach ready for the beach? Let’s get started!

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4 Gym Bag Essentials to Power Your Next Workout

Friday February 16, 2018

You may think all you need to do is show up to get the best workout, but there’s actually quite a bit more that goes into making the most of your exercise.

In fact, what you bring to the table matters almost as much as doing the workout.

Having the right equipment will help you power through your sessions and reach your goals even faster.

To help you dominate your next workout, here’s 4 gym bag essentials so that you can be the best you that you can be!

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What to Look for in a Personal Trainer

Wednesday February 14, 2018

Want to look and feel your sexiest in RECORD time? Then it’s time to find your perfect personal trainer!

Fitness goes far beyond reps and diets. Being healthy is knowing how to get back on track when your motivation slips. It’s not killing yourself over that extra cheat meal you snuck in on Saturday. Fitness is a journey, not a sprint!

That’s why we call our personal trainers “coaches”—they invest in your entire well-being, not just your workouts.

Here are a few traits to look for in your next fitness coach.

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Workout of the Week: Valentine’s Day Planks for Two!

Monday February 12, 2018

Valentine’s Day is here! Love is in the air…and so are planks.

Looking for a workout you and your significant can do together? Maybe one to burn some of those cheat day calories you’ll eat on the 14th?

Here’s one you both can finish in just over 15 minutes!

This plank workout is great for pairs because it doesn’t require each person to use different-sized weights. In fact, no weights are even needed for this workout!

You and your parter both attempt as many reps as you can, doing the same exact routine but alternating exercises (primary and secondary) every 30 seconds.

Got any workout ideas for couples? Let us know below!

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Operation Get Fit: My Final Week of 30 Day Boot Camp Challenge! Did it Work?!

Monday February 12, 2018

First of all, I want to thank all of you who have read my posts and stayed on this “get fit” journey with me.

Maybe you even silently cheered me on, and for that I am so grateful. 🤗

I’ve come to the end of this 30 day challenge, and it’s been quite a whirlwind.

I’ve laughed, I’ve struggled, I’ve almost tackled someone for a single french fry…

But most importantly, I’ve come out of this challenge feeling empowered, motivated, inspired, and optimistic about what’s to come.

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Workout of the Week: Dumbbell Demolition

Friday February 09, 2018

Ready for a dumbbell demo?

This workout revolves around only one piece of equipment: the dumbbell. Dumbbells are versatile—you can use them to work out your triceps, biceps, forearms, shoulders, and back, among other things.

You can buy dumbbells at any regular fitness store. Purchase a pair at a weight that challenges you but isn’t too heavy.

You’ll do deadlifts, lunges, lateral raises, curls, and more—all with dumbbells. That will help you tone the exact muscles you want to tone, so you can get that body you’ve always wanted!

Let’s work out!

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Why “I Look Stupid” Shouldn’t Keep You from Losing Weight

Wednesday February 07, 2018

“Wow, I look stupid.”

So many people repeat those exact words to themselves at the gym. Once they see those people with ripped abs and toned muscles, they immediately feel like they just don’t belong.

Look, you don’t need to look like Superman to lose weight. You just need the right perspective.

I have a couple of “mindset motivators” that you can use to rid the phrase “I look stupid” from your vocabulary. It all cycles back to one simple message: Your goals are all that matter in the gym.

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Workout of the Week: Moment of Truth! How Bad Do You Want it?

Tuesday February 06, 2018

That’s right, this week’s work out is the moment of truth.

The moment where you test your endurance and ask yourself, “How bad do I want it?”

Get ready to work your muscles, this 15 minute workout packs a punch. Lunges and planks and box jumps, oh my!

Ready? Let’s go!

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Operation Get Fit: Diet is 80% of the Fitness Journey

Monday February 05, 2018

They say diet is 80% of the journey to a healthier lifestyle, and I’m definitely learning this isn’t just a myth trainers tell you.

Keep in mind, for the past 3 years I’ve done a complete 180 with my diet.

I went from eating cake, ice cream, fast food, and loads of bread every week to focusing on cleaner, leaner meals with plenty of fruits and veggies.

Having said that, I haven’t cut these bad foods out entirely from my life. I still swipe a couple cookies here and there (okay…maybe 4), or indulge in a slice of pizza.

When I started this challenge, I decided I wasn’t going to allow myself any cheat meals this month.

And honestly, cutting yourself off is a recipe for disaster.

My Mind’s Telling Me No, But Those Cookies Are Telling Me Yes!

Fun fact: I’m a carb queen.

If it’s doughy, cheesy, or straight up sugary…it’s going in my mouth.

I’ve learned to cut back and enjoy these foods in moderation, but this challenge has brought forth some serious withdrawals.

It was especially bad on days where foods like muffins, potatoes, and bread rolls were brought into the office.

A plate of chocolate chip cookies. Not great if you're on a diet!

Not that I could sneak a nibble anyway, the entire HQ made sure I was sticking to my diet. I was even forced to relinquish a bread roll I was hiding.

It was tragic.

And going out to eat is a whole other battle. We’ve all been there – you’re sitting a table with your friends, laughing, having a great time.

Then the waiter comes over to take your order.

One friend picks the double bacon cheese burger, another goes for the buffalo wings with extra ranch. And you…you order the salad with a tall glass of water.

Dressing on the side.

It’s moments like these where I realize how much work I still need to do in terms of my diet. I thought I was eating clean before, but I started to notice just how many times I “treat myself” every week.

Moderation > Cancellation

The problem isn’t indulging in the foods you love, the problem is the quantity. If you stick to clean, healthy meals all week and pick one day to cut loose a little, your body isn’t going to suddenly blow up.

But a cookie on Tuesday, a small piece of cake on Thursday, and a burrito on Saturday will certainly stagger your progress.

It’s not realistic to cut these foods out of your life entirely, it’s just not.

A group of women training along with their healthy diet

Otherwise you’ll find yourself up at 2 a.m sitting on the kitchen floor eating ice cream out of the container.

(This may or may not be based on a true story…)

This journey has allowed me to be more self-aware about what I’m putting into my body. And despite the struggle of denying my beloved carbs, I feel better than ever!

If you missed my last blog post, click here to read on! What’s your favorite cheat meal? Let me know in the comments below!

You friendly neighborhood content writer,

Mica

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Workout of the Week: Jumps and Burpees

Thursday February 01, 2018

You might as well call this one the “elevator” workout.

In today’s workout, you’ll complete 10 rounds of 11 reps. You’ll alternate between explosive plyo box jumps and burpees. The workout is simple: go up for plyo box jumps and down for burpees.

This one will get your heart pumping. Why is that important? You can’t just burn calories and fat through weightlifting. You have to sprinkle in cardio too!

There’s no need to go for a 5 mile run to get your cardio fix. Just do workouts that get your heart pumping—like this one—and you’ll be on your way to the results you truly deserve!

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