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The Most Versatile Leg Stretch Is…

Thursday January 18, 2018

What’s the most versatile leg stretch you can do?

Don’t overthink it. It’s the classic “touch your toes” stretch!

At first, it might seem like the most bland stretch ever, but as you’ll see you can mix it up to stretch out different areas of your leg.

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Workout of the Week: Tricep Dips for Days!

Thursday January 18, 2018

Tricep dips are in!

Any day is a great day for an arm workout! So how about some tricep exercises?

One amazing way to work your triceps is to do some dips. You’ll leverage your weight with your tricep muscles and get in a great workout in the process.

Check out this creative arm workout that will make your arms feel on fire (in a good way)!

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Do Alcohol and Fitness Mix?

Thursday January 18, 2018

What’s the first question most people ask when they decide to lose weight?

“Can I still drink alcohol?”

It’s a complicated question, one without a straightforward answer. We all can agree that drinking on the daily probably isn’t the best thing for your liver and belly. But what about a drink here and there?

Let’s talk about it.

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Operation Get Fit: My First Week of Boot Camp

Thursday January 18, 2018

Sweat, Sweat, and More Sweat

The saltiness that stings your eyes, the stickiness of your clothes as it clings to your skin, and the hair…oh god, the hair.

That’s right, we’re talking about sweat. I don’t know about you, but I hate being sweaty.

By the time I’m done working out, I feel like I’m in that scene of Flashdance when Alex dumps the bucket of water on her.

Except I don’t look quite as awesome, but you get my point.

This first week of boot camp had me sweating like a sinner in church. Something I haven’t been used to in a while because, well, “regular exercise” has been out of my vocabulary for months.

Now that we’ve covered how sweaty I get (I hope you aren’t eating while reading this) let’s get into the boot camp sessions.

Boot Camp Kicked My Booty

“It will all be worth it in the end!”

This is the mantra I tell myself as I push through those burpees and battle ropes.

If I could sum up my week in three words, it would be this: lots of pain.

There were moments where I truly thought I was going to pass out or throw up…or both.

I expected the exercises to be tough, but I was not prepared for just how intense they would be.

I could feel the burn in places I never even knew were there!

It also doesn’t help that I’m an extremely uncoordinated person, which means I spent a lot of the time tripping and falling over trying to find my balance.

If this were high school, I would’ve been voted class clown right then and there.

Luckily, my amazing trainers and fellow boot campers were there to show me the proper form so that I didn’t totally embarrass myself.

The crazy thing is, no matter how much pain I was feeling or how much I wanted to quit, the feeling I got once I finished is unlike any other.

I feel so accomplished after every session – every day is like taking one step closer to my goals.

Speaking of steps, I could barely take one without feeling like my legs were going to crumble beneath me.

No Pain No Gain, Right?

Being sore isn’t fun, but it does make you feel like you’re working your ass off!

The soreness I experienced my first week was no joke. I’ve seen 80 year olds get out of bed faster than I could.

I feared sneezing because my abs would hurt. Stairs became my number one enemy. And dropping anything on the floor was game over (luckily, I’ve mastered picking things up with my toes).

To speed up recovery, I stocked up on protein rich foods, drank lots of water, and took it easy on rest days.

Sure enough, it worked! By the fourth day I was almost fully recovered and ready to hit the battle ropes.

The first week I only went 3 days, and I realize now that 3 days isn’t going to be enough to get the results I’m looking for.

So from now on, I’m bumping it up to 4-5! I’m on a mission to get some guns and booty goals, so it’s time to woman up and commit!

Stay tuned next week for second week updates plus meal planning! If you missed my first blog post, click here!

Your friendly content writer,

Mica

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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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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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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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