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Workout of the Week: Lovin’ Lunges

Monday January 15, 2018

Learn to love lunges! (Say THAT 5x fast)

It’s leg day at Fit Body Boot Camp, where we do things a little differently. Today we want to show a little love to lunges.

Lunges might not always feel great, but they’re perfect for adding on leg muscle. This workout is an 11 rep round, so you’ll also mix in some plyometrics to really get in that leg burn.

You’ll do the lunges 10 times and the plyometrics 1 time. Every round you’ll decrease the number of lunges you do and increase the number of plyometrics reps you do.

Let’s lunge into it!

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Recipes: Honey Mustard Salmon and Kale

Thursday January 11, 2018

At first glance, salmon and kale might not sound like the greatest combo ever…but once you take your first bite there’s no going back.

That’s because honey mustard ties all these ingredients together. The tang from the honey mustard adds some “oomph” to this protein/omega-3-rich dish. Make sure you don’t forget the shallots and honey!

Need a lunch to bring to work? Just meal prep the salmon the night before and your lunch will instantly become an  A class dinner.

Ditch the chicken (for just one meal) in favor of some scrumptious salmon. Ready to try it out yourself?

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Operation Get Fit: FBBC HQ Content Writer Starts Boot Camp for 30 Days!

Wednesday January 10, 2018

Most of you don’t know me, but you read a lot of the words I write.

I’m like a ghost in the shadows, but with a lap top and a comfy office chair.

Or, I’m just your friendly neighborhood content writer who works at the Fit Body Boot Camp HQ.

My Humble Beginnings

My name is Michaelle (a.k.a Mica), and frankly, I’m no guru when it comes to fitness and health.

Growing up, I was the fat kid with frizzy hair and zero confidence. A combination of bad genes and unhealthy eating habits caused me to be a whopping 130 pounds by age 11.

(I can still smell the 3 PB + J sandwiches I would eat as an after school snack.)

And things didn’t get any better once I reached the teens.

High school can be enough of a nightmare on it’s own, but walking around at 190 pounds with pimples on my face and terrible fashion sense put a huge target on my back for bullying.

Let’s just say, I was never anyone’s #womancrushwednesday.

It wasn’t until I turned 21 years old that I finally decided to lose weight. I wish I could say I latched onto healthy eating and exercise right then and there, but that’s not the case.

Yoyo dieting, starving, and binging on unhealthy food became my lifestyle. Sure, I went from 190 to 140 pounds in the span of a year, but I did it in all the wrong ways.

My Mission: From Flab to Fab

Now, at 24 years old and 128 pounds, I’m finally in a healthier relationship with food.

While my diet doesn’t consist of pizza and fries on a daily basis anymore, I still have a lot to learn about eating the right foods that are going to burn fat and build muscle.

 Even though I lost a lot of weight, I still feel like a squishy, flabby blob.

“Well, are you working out?”

I do work out!

Occasionally…

Sometimes…

OKAY FINE ABOUT ONCE EVERY COUPLE OF WEEKS.

As I get older, I realize how serious it is for me to get in shape now while I still have the time and energy.

Which is why I’m doing this 30 DAY FIT BODY BOOT CAMP CHALLENGE!!

I started working at the HQ about 6 months ago, and I’ve shamefully never worked out in a Fit Body Boot Camp…until now.

I invite you to follow me on my journey as I take you through an in depth, REAL look at my transformation, and the emotions that come with it.

No filters, no faking…yes, there will be lots of sweating, swearing, and possibly tears.

My goal isn’t so much to focus on the scale, but more on building my self confidence, mental health, and toning some of the squish.

I’ll be posting an update every week here on this blog until February 5th, and stay tuned for a full video next month so you can see my transformation in action!

 

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Three Big Tricks to Maintain Your Metabolism All Day

Tuesday January 09, 2018

You ever look at someone super skinny and think, “Man, I wish I had THEIR metabolism!”?

Don’t get down on yourself! Being fit isn’t limited to genetics. You can reshape your body with hard work, discipline, and focus.

Your metabolism—the reactions that break down compounds, such as fats, inside your body—is your ticket to weight loss. Break down fats and sugars and your body will transform right before your eyes!

Even better news? There’s actually a way to unleash your own metabolism and stay skinny.

So what’s the secret? Let’s start out with your diet…

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Workout of the Week: Fitness with Buddies!

Friday January 05, 2018

Everyone needs a workout buddy!

Fitness is much more fun with friends. You keep each other accountable for workouts, you watch over each other’s diets, and you push one another to the limit.

Today is about the power of the partner workout. At Fit Body Boot Camp, multiple people work out at each station at once. That team atmosphere makes each session more manageable and fun.

Partner up, because it’s workout time!

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The Most Common Weight Loss Misconceptions

Thursday January 04, 2018

Everyone’s got that friend…

That one person that claims they discovered the “secret” to weight loss, muscle building, what-have-you. An example: they read something online about proteins, concocted their own protein shakes, and swear by its magical powers.

Maybe you’ve even heard those commercials that promise you can eat what you want and still lose weight…

Your health is not a one-fix situation. You have to put in the time to do the research to find the workout plan and diet that work for you.

The Internet is full of countless misconceptions about fitness. However, if you can discern fact from fiction, your chances for success (and that sweet new bod) go through the roof!

Here are a few of the most common misconceptions about fitness to look out for.

 

“I need to hit the machines to gain muscle…”

That’s actually incorrect.

A lot of fitness machines challenge your muscles in unnatural (and unhealthy) ways. But you don’t want to just look good when you work out…you want to feel good when you leave the gym!

It’s better to do exercises that use your body weight instead. Try buying some resistance bands—you can stand on them and do curls. Or, pump out some old fashioned push-ups, sit-ups, crunches, and burpees, especially if you don’t have access to a gym near you.

Want to try out a Fit Body Boot Camp workout? Click here to find a location near you!

 

“Running is the best way to lose weight…”

Running is one way to lose weight. It’s not always the best.

For some people, long-distance cardio is their thing. For most people, running on a consistent basis is a struggle (and a big mental hurdle). Plus, your legs can wear down over time, which of course is not good…

Good news: You actually burn more calories when you work harder for a shorter period of time.

It’s called high-intensity interval training (HIIT), and it’s what Fit Body Boot Camp specializes in. You push your body for 30-minutes and leave feeling like a champ (and still burning calories!)

Oh, and don’t worry about missing any cardio. HIIT workouts elevate your heart rate, so you’ll still keep that heart of yours healthy and functioning.

 

“Calorie counting is my ticket to weight loss…”

Not necessarily…

Calories only tell part of the story. You want to keep a closer eye on your macros

Keep this ratio in mind: 30/30/40.

What does that mean? Your diet should consist of 30% carbs / 30% fats / 40% proteins. You can go even deeper, too. For instance, you’ll want to stay away from trans fats and bad carbs. Stick with those good carbs and unsaturated fats!

This also means that you don’t need to starve yourself to get fit. That’s an unsafe way to cut weight, and you’ll eventually gain it all back again.

It’s all about the quality of the calories you consume. If you eat healthy foods, you’ll get in shape, even if you eat a few more calories than you’d like.

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Control Your Influence, Control Your Happiness

Thursday December 28, 2017

You’re in the car with a few friends. It’s a long drive, and the conversation is near dead.

Suddenly, one of your friends blurts out, “I’m hungry!”

All of the sudden, you start to hear your stomach rumble. Maybe your favorite foods start to play on a slideshow inside your head. You look at the rest of your friends in the car; they’re all rubbing their stomachs.

Maybe you ARE hungry too.

That is the power of influence. What we say affects the people around us, whether we intend for it or not.

Now what does this have to do with your happiness? With your surroundings?

Basically, you have a superpower you didn’t even know was in your toolbox. You can elevate (or lower) the mood of the people around you with just…your…words. It comes right back to you, though, because their mood influences how you feel too.

Here’s how you can wield the power of influence, control your mood, and live a happier life.

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Recipes: Fig, Goat Cheese, and Bacon Appetizer

Thursday December 28, 2017

Thanksgiving and Christmas have finally come to an end – whew, that means no more parties right?

Wrong! We’ve still gotta get through New Year’s!

Which means it’s time to put the chef hat back on and whip up one more holiday feast before 2018 arrives.

Whether you’re hosting or attending, we’ve got you covered with this delicious fig, goat cheese, and bacon appetizer recipe.

This sweet and savory bite sized treat is the perfect snacking food as you mingle and wait for the countdown. Plus, it’s easy, quick, and gluten-free!

Starting this recipe in 5…4…3…2…1…

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Workout of the Week: Full Body Blast!

Friday December 22, 2017

Want a workout that will burn so much fat off your body, you’ll almost feel like you’re cheating?

Our “Full Body Blast” workout is just the thing you need. You’ll feel the burn in your legs, arms, shoulders, and more! There’s nothing that beats that post-workout feeling, when you feel tired but accomplished.

You’ll also challenge your body at various stations throughout the workout. Each station pushes you with different pieces of equipment: there’s a rope station, a suspension station, a plyo station, and a free weight station.

If you do this workout in a group, have everyone start at a different station, then rotate after a few minutes. Specific guidelines are below!

Your body wants to feel amazing. It’s time to make that happen!

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New Year, New Fitness? How to REALLY Stick with a New Year’s Resolution

Thursday December 21, 2017

If December is the season of giving, January is the season of losing…

Losing weight, that is.

The new year inspires fresh new hopes and big dreams. Men and women everywhere flock to their local gyms, yoga studios, and fitness boot camps to finally get in shape.

Sadly by September, a lot of these same people end up nowhere near their goals. They look back and ask, “How did I miss the mark?”

You, my friend, are NOT one of these people! Come 2018, your fitness goals will always remain in sight, and you’ll build the habits that will outlast the motivation boost you get from the new year.

Put another way: you’ll have the blueprint to sustainable weight loss and health.

Here are a few tips to dominate January…and February…and March…well, you get the idea.

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