Try it Tuesday: Static Hold Workout

try thisHold-+-Wait-a-minute

This workout is designed to challenge you by NOT moving but rather just holding in a static position. Use 8-10lb weights for the bicep curls. No weights? Use whatever you have- a baby, a dog, maybe some detergent bottles or soup cans? Get creative & get sweaty! Share this workout with friends & be sure to #sparklehard

Keep it Real,

Branda

 

Let’s Get Sweating!!

I know you have 10 excuses why you can’t workout, but how about 10 reasons why you SHOULD?

10ReasonsToWorkout

Need a workout?

Hold + Wait a minute

There you go! I am sure you can choose a handful of these reasons to get your booty up & moving!

Need some workouts to get you started? You are in luck!

I have a bunch of FREE printable workouts on my website. Just print + sweat then repeat.

HAPPY SWEATING!

sweatemdonteatem

Work It Girl: Sweaty Sunday Challenge #1

workitgirlOK, it’s game time! I am challenging you to revamp your lazy Sundays. I am not talking about hours & hours of cardio but instead just a QUICK HIIT to help you sweat & prep for Summer! The addition of a quick & sweaty workout  + my Blend & Sculpt Virtual Challenge will get you prepped & ready for BIKINI SEASON- which will be here before we know it!

Let’s do this!!!!

HIITBody2

Check back soon for another Sunday challenge!

Want to make this challenge even more fun? Grab a friend/your significant other & complete the challenge together.

I LOVE hearing from you + seeing proof that you are sweating so be sure to take some pics & tag @bodybybranda on Facebook & Instagram!

Want more Quick HIIT workouts? Click here! You can save these workouts as images to your phone/ipad or print them out & take them with you to the park or the gym etc– no excuses!!!!

sweatemdonteatem

Try it Tuesday: Wall Bridge

                                         WALL BRIDGE

                                               Want tight buns minus the squats? This move is for you!

Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.

MAKE IT HARDER
Cross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.

MAKE IT EASIER
Don’t use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.

Always BFit- Always BFree,
Source: Prevention Magazine

Motivational Monday: All You Need is Monday!

Many people wait for a specific time of year to get healthy. Notice how packed the gyms are in January? It’s because all the people who waited all year to make a change are feeling motivated by the new year aka FRESH START. Here is the good news: You can start fresh anytime of the year! Oh and you can also start exercising anytime of the year! GASP! It’s true 🙂

MONDAY IS THE FRESH START YOU NEED!

SO lets embrace this lovely Motivational Monday by getting out your calendar to schedule your workouts for the rest of the week, then after that get ahead and get out your grocery list/cookbooks to plan out this week’s meals too. Look at you! You are on a role, keep it up!!

YOU CAN DO THIS!

Always BFit-Always BFree,

Try it Tuesday: Can You Swing it?

If you are a mom then I know you will be at a park sometime in the near future & you better try this move! Lucky, for me there are like 5 playgrounds in my neighborhood! SO while my son was making his ‘playground rounds’ the other day I got a fabulous workout in. I have no shame when it comes to exercising in public  & in my opinion no one should! Needless to say, I am quite sure my neighbors are not surprised to see me in all types of strange exercise positions throughout the hood 🙂 The exercise featured today is an awesome core challenge, fab ab strengthener & provides some bonus shoulder work!!!! So really whats not to love about this move?

Can YOU swing it? Go ahead & give it a try! Here’s how:

1.) Place your hands on the ground in front of a swing (bring mat or towel if there is sand present or if you need extra cushion) then place one foot up at a time onto the swing until your body is balanced in plank position.

2.) Engage your abs (pull your belly button in towards your spine) and bring your feet in towards your hands to form a peak. Hold this peak for 5 seconds and then move back to plank position. Do 10 reps (make 10 peaks) then rest and repeat. If you are advanced, hold it at the top of the peak position for 10 seconds instead of 5 and do 15 reps instead of 10!

Tips 4 Good Form: keep your core super tight and avoid letting your lower back sway/droop down, keep your shoulders engaged to avoid “chicken wings”, and keep your head/neck in line with your spine.

WARNING: Doing this move at a public park may inspire others to try it too (including your kiddos)- so be prepared to assist them to give it a whirl when you are done 🙂

Always BFit- Always BFree,

Fearless Friday

Hello Ladies! It’s Friday and time to be fearless!! BFit BFree in Santee is all about empowering women to be STRONG inside & out + fearless to take on the awesome challenges of motherhood & whatever else life throws at you! I know it is not always easy to make the healthiest choice and make time for your workouts, but when you do- it feels so dam good doesn’t it??!!  I challenge you to put yourself first just once today and promise that you will feel AMAZING for doing it (you might feel guilty, but try not to). You deserve to be the best version of yourself you can be (and your family will thank you for it). Now go…….BFit, BFree, & Be FEARLESS on this awesome Friday 🙂