Coming Soon: BEST BOD

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I am SO excited to roll out this program! Lots of options available including your choice of a completely virtual coaching program (includes online coaching/workout videos/meal plan) or an in-person training package created especially for locals (weekly 1:1 training in an outdoor setting/coaching/goal setting/meal plan).

Or perhaps you want to get crazy fit with your best friend or group of friends (like your bridesmaids or co-workers)? We can rock out some small group training together so just ask for group rates!

My focus is making fitness super FUN- so even though you WILL push your limits; you will have so much fun doing it!

HOW TO GET MORE INFO: Complete the form below & I will be in touch with you shortly to discuss what type of fitness/nutrition program is best for YOU and when we can start working to achieve your goals.

PLEASE NOTE: I have a limited number of ‘BEST BOD’ coaching spots available- so it’s first come first serve.

 

 

Try it Tuesday: Static Hold Workout

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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

 

The Chaturanga Explained

Confession: I almost quit yoga due to wrist pain a few years back. I could NOT complete an entire yoga practice without incredible pain in my wrists. At first I made excuses, because I had broken my left wrist 3x and my left elbow 2x in the past- I was convinced that yoga & me would just never be.

BUT, I was not ready to accept that fate when I entered into a Yoga Teacher Training last year. I am SO glad I didn’t give up because while in training I learned SO much! Most importantly, I learned the PROPER FORM for all the inversions and I spent A LOT of time on chaturanga. I was determined to master it so I stayed after each training and practiced with the instructors. By the end of the training I was able to assist & instruct the other teacher trainees into proper form as well as do it myself. It just clicked, felt right & guess what? NO PAIN!!!! {Happy Dance happens here}.

So, even if you don’t currently experience pain; you should check out this video! You might have one of the ‘bad chaturanga habits’ I talk about and can pick up on some new tips to try. In this video I explain proper form & alignment + explain how to modify the chaturanga (aka chaturanga dandasana or high to low push up) while you build up your strength. HAPPY SWEATING!

Namaste~


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Cardio got you down? Just HIIT it!

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Cardio ranks right up there with a trip to the gynecologist or a visit from your in- laws. I’m sure there’s a million other ways you’d rather spend your time! But you want to be fit and you want to be lean, so you do it. Right? I have to admit, I can’t stand spending a long amount of time on the treadmill- yawn! Good news is there is a much better way.

A FUN form of cardio that delivers twice the bang for its buck! I’m referring to high-intensity interval training (also known as HIIT). It will get you leaner and fitter faster without having to spend more time in the gym (not to mention its WAY more fun than hours on treadmill)!

HIIT is all about how you do your cardio. Rather than choosing an aerobic activity that you maintain at a steady pace for the duration of your workout—say 30 minutes on the elliptical—you alternate fast periods in which you work all-out with slower recovery intervals. In addition, you will work in and out of both aerobic & anaerobic which will help you increase your strength, muscle & endurance.

So that’s great, but HOW do I get started?
 
First of all, you will want to start slow. Choose a few of your favorite exercises let’s say you love squats, burpees & pushups (I know these happen to be YOUR personal favorites- right?). You would choose a number of rounds to complete so as a beginner I would recommend just 4 rounds of 30 seconds each exercise to start, but as you gain strength you can build up to more rounds at 1 minute each exercise. It would look like this (keep in mind this is very basic):
 
Beginner –> Do  30 sec pushups, 30 sec burpees, 30 sec pushups as fast as you can!!! Take 10-20 sec rest  & then repeat that same thing again (including the rest) for a total of 4 rounds.
 
As you get stronger you will want to increase the time you complete each exercise to 45 sec or 1 minute etc and also increase the number of rounds. You will of course be choosing all different kinds of exercises too. Some cardio, some strength, and some core. You can create different HIIT workouts too – try all lower body moves or just upper body etc.
 
Here are some HIIT workouts to get you started! 
HIITtobeFit
 
HIITBody2
 
We are always HIITing it over in my Busy Babes Online Boot Camp- give this Core workout a try!

Want access to more videos like these? Come sweat with us online! For just $20/mo I plan an entire month’s worth of HIIT workouts for you + give you access to all the online workout videos, weekly motivation & virtual coaching. The best part is: ALL of the workouts are less than 20 minutes long! HIIT rocks because it allows you to get awesome results with shorter sweat sessions- SO perfect for Busy Babes! Read more about how you can get fit online on your own time here.

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*Some of the awesome HIIT facts above provided by Shannon Clark on bodybuilding.com

Warm it up B! I’m about to….

I have a sneaking suspicion that many of you are skipping your pre- workout warm up…. Is it true?

My Busy Babe Online Boot Campers already know better because I remind them daily, but I also teach at a local gym and rarely see anyone warming up before they dive into their daily workout! Keep in mind that a pre-workout warm up does not have to be anything extensive &  doesn’t have to take a  a whole lot of time. Also, it should NOT contain any type of static stretches (holding a stretch for a 3-5 breaths)- save those types of stretches for AFTER your workout. The video below is an example of a quick & easy way you could warm up! A quick lil warm up like this is designed to just get your heart rate going & warm up some of your large muscles. Keep in mind that if you have asthma or plan to do a longer workout you should extend your warm up to be a bit longer.

Need a kick in the pants to start eating healthy & exercise?

Click the pic below to join the Fit for Fall Online {fitness + food} Challenge! A new season is the perfect time to reboot your habits & focus on putting your best boot forward!

Challenge starts OCTOBER 13th!

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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!!!!

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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!!!!

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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