Beachbody Program Hybrids

Here are two of my recent beachbody program hybrids I made myself. Just click on the picture to make it larger.

This one uses a combination of three programs I really enjoyed on their own and wanted to continue them. The hybrid includes Insanity, TurboFire, and Brazil Butt Lift.

The second is a Les Mills Pump and Cross Training Hybrid. This one was designed for the cardio days to be cycling, but could easily be any type of cardio (even walking).

Let me know if you would like a specific program to be made into a hybrid. I would be happy to make more for your use. Now go out and get sweaty!
~K

FREE!!

FREE!!! 

Okay, it is true. I love anything free! Who doesn't? Well one perk of being a Beachbody coach is being first to know any cool promos going on. Well guess what??? Not only do coaches get this one, but so do BB Customers! Yep, that's you! Free 30-day supply of: Cordastra, you just pay S&H ($4.95). It's a great deal!

So, what is it?

Cordyceps + Astragalus = Cordastra™ Cordastra is a brand-new wellness nutrition supplement that's an exclusive potent blend of two ancient Chinese herbs, astragalus and cordyceps. Together they promote physical health and mental well-being.* This new wellness nutrition supplement also contains the unique and proprietary Activessence®, which helps optimize your body's ability to use both powerful herbs. Cordastra can help promote daily wellness by:* Supporting a healthy immune system Increasing energy Strengthening stamina Supporting your body in times of physical and emotional stress Enhancing workout recovery Cordyceps is called Eastern Asia's "cure-all" herb. It's the world's most researched mushroom and is considered by traditional herbalists to be one of the healthiest herbs in the world. CORDYCEPS helps:* Restore energy Boost immunity Increase strength Support sexual function in men Promote kidney, liver, and lung function Astragalus is an amazing immune supporter. When taken daily, astragalus helps regulate and balance your immune system while helping to protect the body against physical, mental, and emotional stress. ASTRAGALUS: Contains high amounts of antioxidants Has immune supporting properties Helps promote strong respiratory function May help keep blood pressure ideal Promotes healthy blood sugar levels Helps protect the liver Feel like yourself again. Minimizing stress and boosting your energy levels with the help of Cordastra's wellness nutrition is one of the best ways to ensure you're staying mentally and physically healthy enough to live a healthier, happier life.* Ready to buy... click here.

Arm Throbbing Squats

"The myth that women shouldn't lift heavy is only perpetuated
by women who fear work and men who fear women."

Okay, so here is one of my new favorite moves I have been using in class. I tell everyone who has been coming to my class regularly to use 3lb weights, and newbies to use the 1lb weights.
Stand with feet a little wider than shoulder width apart. Then with a weight in each hand, your arms out strait & parallel to floor perform forward arm circles then squat and hold for ten seconds, return to start position. Do forward punches, squat and hold for ten seconds, return to start position. Do reverse circles, squat and hold for ten, return to start position. And last one forward circles, squat and hold for ten, return to start position. 

Seems easy, but I promise your arms will be burning. Do the 4 squats back to back then take a 15 second rest and repeat the set for a total of 5 times. 

CHALLENGE: When your arms get used to this, try bumping up the weight, then the number of sets, and then add balance disks (I sell them, message me for details). Enjoy!

Lift Weights - I promise its good for you!

It is true, picking up a dumbbell and doing some repetitions is not going to hurt you. In fact, studies show strength training is just as important as cardio is for women's health. Here are some facts and myths about weight training for women.

MYTHS

• I will bulk up. Actually, women's testosterone levels are a fraction of what men's levels are and the only way a women would need to worry about bulking up is if she's taking any supplement testosterone. 
• My chest will get bigger. False, your back will get bigger, but not your chest since breast are actually composed of fatty tissue its possibly your cup size will decrease a little after a bit of body fat-loss. 
• I'll become stiff and musclebound. Flexibility will increase if the moves your preform are completed to full range of motion. If you are still worried about this, take a yoga class for additional flexibility support. 
• I'll have to spend hours in the wight room with the guys. Full body weight routines can take as little as 40 minutes. If you are lifting for strength and lean muscle improvement, shoot for 3 sets of 10-15 reps each move.

FACTS

• Decreases risk of osteoporosis. Women tend to lose bone density, the older they get. Strength training paired with enough calcium intake is the best defense against osteoporosis. 
• You will lose body fat. Studies show that in just two months, 2-3 days a week of weight training will result in about a 2 lb muscle increase and a 3.5 lb fat decrease.
• Increased metabolism. Muscle burns more calories than fat, so the more muscle the higher your Resting Metabolic Rate will be. Each muscle cell burns calories even while you sleep and revs up when you need energy for physical activity. 
• Reduced risk of: Injury, pain, arthritis, heart disease, diabetes, depression.

Here is a full body strength training program, I suggest using 5-8lb weights to start with and complete 10-15 reps for a total of 3 sets. 

Squats w/ weights at side 

Biceps Curl

Reverse Lunges w/ weights at side 

Overhead Press

Kettle Bell or Ball Swing

Triceps Kickback

Side Lunges w/ weights in front

Reverse Flyes

Donkey Kicks

Dumbbell Rows

Fire Hydrants

9 Daily Healthy Tips

1. Drink one glass of ice cold water every hour. 

2. Drink 3 cups of green tea daily...metabolism. 

3. Take vitamins daily with food. 

4. Do aerobics until you want to faint. 

5. Use smaller plates...looks like you ate more. 

6. Chew each bite of food thoroughly. 

7. Sleep at least six hours a day. If you get less than six this can lower your metabolism by 15%. 

8. Keep track of everything you eat. 

9. Keep good posture, burns 10% more calories when you sit up straight. 

Go get 'em!

The Desert 100

I call this one after my friends, who are currently working in the desert. You don't need anything except water and a solid surface. Each round will take about 15 minutes without breaks. If you don't have a clock to watch for the 30 sec. Jump Rope just do about 30 jumps instead.

The Desert 100

100 Jumping Jacks

30 sec. Jump Rope (just make the move, no rope needed)

90 Butt Kicks
30 sec. Jump Rope

80 High Knees

30 sec. Jump Rope 

70 Scoccer Kicks

30 sec. Jump Rope

60 Mountain Climbers

30 sec. Jump Rope

50 Toy Soldiers

30 sec. Jump Rope

40 Bronco Hops (Feet side to side in mountain climber position)

30 sec. Jump Rope

30 Inner Heel Slaps

30 sec. Jump Rope 

20 Basketball Jump Shots (10 each side)

30 sec. Jump Rope 

10 Burpees

30 sec. Jump Rope

Rest for 2-3 minutes and repeat 1-3 more times. Enjoy!

12 Minute Total Body Workout

Hey everyone... here is a QUICK workout you can do in a time crunch. It also has a warm up and cool down so you can even repeat minutes 3-11 two to three more times for a FULL sweat sessh before your cool down. You'll need a mat or carpeted area, a sturdy chair, and a bottle of water. Also ankle weights can be used for an extra challenge :-) Go get your sweat on!