Here is a fun workout challenge. This is a short workout, but it will be intense because it is a daily. Can you spare 15-20 minutes per day to lose 10 pounds in 2 weeks? Yes, I can too. I am 10 pounds from weight loss goal and I am going to take on this 2 week challenge to get below my goal by the end of the month. Want to join me? This is a quick & manageable workout that you should be able to complete this in 15 minutes or less! *NOTE - do your best not to ruin your effort by eating healthier!* I challenge you to try this workout if you are looking to shed some weight but you are short on time. You don't need a gym, just gym shoes and some space. Pair this up with some of our Iaso supplements for added energy, nutrition and weight loss (NRG for natural energy; Iaso Nutraburst for nutrition and energy and Iaso Detox Tea & Iaso Resolution Drops for added weight loss).
Are you up for the challenge? Bodynista
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Does warmer weather have you indulging more? I am guilty, and now, the scale is reflecting my bad choices. The good thing is, I know what I need to do to undo the harm I have done to my body but the bad thing is that I will lose this week to getting back to normal instead of making progress toward my goal. Some of you reading this may be in the same boat. Don't fret! With mindful eating and exercise, you will defeat your weekend choices. Drinking Iaso Tea along with your mindful eating and exercise will not only help cleanse your body of your bad choices, but will give you energy for working out and help you reach your weight loss goal faster. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. Below is an insane workout that is only 1 minute in duration, but the goal is to see how many times you can perform it. 2 minutes? 5 minutes? Who doesn't have a few spare minutes today to reduce their waistline? The goal is to fit this in 5 days this week. It's short, it's intense, it's perfect! Are you going to give it a try? How many rounds are you going to aim for? Comment below with your goal and what you were able to complete. My goal today is 5 rounds or 5 minutes! Bodynista Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page.
Here we are, on our 9th and final week of this workout plan. How did you do? Did you stick with it? Were you on and off? It's ok if you were on and off, as long as you are still trying. Here is a quick breakdown of the workout. Start the clock and immediately do 10 reverse lunges in perfect form. When you’re done with the reverse lunges, go straight into jumping jacks until the clock reads 1:00 minute. Then move on to the next move. Do each move 10 times perfectly starting at the top of the minute, and finish out the minute with jumping jacks until it’s time for the next move. For the single-leg deadlift, do 10 on only one side (don’t change your standing leg during any set of 10 reps). Yes, you are supposed to do that whole thing five times. Every time you start the circuit over, switch your standing leg for the single-leg deadlifts. Make it easier: Reduce the number of reps you do for each move (try four or five instead of 10, for example). Try to do this workout 3 times this week! P.S. - If you need to jump start your weight loss, energy and nutrition, check out our Weight Loss and Nutrition Products for some great supplements that are safe, natural and effective! Did you stick with the 9 week workout plan? What kind of workout plans would you like to see?
Bodynista Did you know the simple act of stretching does a lot more than make you limber? It may help prevent injuries or even illness—all it takes is 10 easy minutes a day. If you a regular in the gym or you workout consistently, stretching is just as important as working out your body. “Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training,” says David Geier, the director of sports medicine at the Medical University of South Carolina, in Charleston, and a spokesperson for the American Orthopaedic Society for Sports Medicine. In fact, flexibility can help your body reach its optimum fitness level, plays a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illnesses.
When you stretch a muscle, you lengthen the tendons, or muscle fibers, that attach it to the bone. Having longer muscle fibers will help you increase muscle in size when you do your strength training. That means that a more flexible muscle has the potential to become a stronger muscle, too. In turn, building strong muscle fibers may boost your metabolism and your fitness level. Being more limber also make everyday activities easier on your body and may decrease your risk of injuriy. Common behaviors, like hunching over the computer, can shorten some muscles. That, along with the natural loss of muscle elasticity that occurs with aging, can set you up so any quick or awkward motion (jerk reaction to catch a glass before it falls off the table, for example) could stretch your muscles beyond their limit, resulting in a strain or a tear. Stretching may also improve your circulation because it helps increase blood flow to your muscles. And having good circulation can help protect you against a host of illnesses, from diabetes to kidney disease. Greater flexibility has even been linked to a lower risk of cardiovascular disease. A 2009 study in the American Journal of Physiology indicated that people age 40 and older who performed well on a sit-and-reach test (a seated forward bend that measures flexibility) had less stiffness in their arterial walls, an indicator of the risk for stroke and heart attack. How flexible do you need to be? The general rule of thumb is, you need to be as flexible as your lifestyle dictates. For example, if you are in the gym 5 days a week giving it your all but you can barely reach for your toes, that can be a problem. One of the most important things you can do for your body is regularly stretch before and after a workout. Otherwise, you could end up with an injury and lose all the gain from that time put in at the gym! To increase your flexibility, start with about 10 minutes of stretching a day, focusing on the major muscle groups: upper body (arms, shoulders, neck), back, and lower body (thighs, calves, ankles). Then, depending on how you typically spend your time, focus on specific stretches for problem-prone areas. So if you’re pretty at a desk from nine to five, you’ll want to give extra attention to your lower back and shoulders. If you’re on the move—picking up toddlers and bags of groceries —concentrate on your hamstrings and arms. The Ultimate Daily Stretch Warm up your muscles before you begin with a short walk or some jumping jacks. For each move, breathe out as you stretch and perform each movement in a slow and controlled form. As you ease into each stretch, you’ll feel the muscles relax a bit—that’s due to increased blood flow. Only move to the point of resistance; the stretch should not hurt. Be careful not to bounce, which can cause tiny injuries to the muscles. Complete the whole sequence here, designed by Emmanuel Durand, head coach for the Cirque du Soleil show O, in Las Vegas, and Angelique Janov, a certified Pilates instructor and a contortionist coach for O. It should take about 10 minutes. For Your Upper Body Especially helpful if you sit at a desk all day, need to work on your posture, or carry tension in your upper body. 1. Place your hands on the back of your head and gently push it forward with your chin tucked. Hold for five seconds. 2. Now place the heels of your hands on your chin, fingers pointing toward your ears. Gently push your head back. Hold for five seconds. 3. Rest your right hand on the top of your head and gently press your right ear toward your right shoulder. Hold for five seconds. Repeat on the other side. 4. Raise your arms and clasp your hands above your head; imagine lifting and lengthening your spine. As you bend to the left, release your hands. Grasp your right elbow with your left hand and pull it to the left. Hold for five seconds. Come back to the center and repeat on the right side. For Your Back Especially helpful if you are prone to lower-back pain or like to run for a workout.1. Lie on your stomach, legs straight and feet shoulder-width apart. 2. Place your hands on the floor under your shoulders and slowly lift your chest up. Hold for 10 seconds. 3. Come to a standing position with feet shoulder-width apart and pointed to the right. Lift the toes of your right foot off the ground, bend at the hip, and fold your body over. Hold for 10 seconds. 4. Come back to a standing position and repeat on the left side with toes pointing to the left. For Your Lower Body Especially helpful if you wear high heels frequently or like to run, walk, bicycle, or use an elliptical machine.1. Sit on the floor with your legs straight out in front of you. 2. Lift your right leg off the floor, holding it with both hands. Flex your foot and hold for five seconds. Lower and switch legs. 3. While still seated, bend your right knee and lift your leg. Pull your knee to your chest. Flex your foot and hold for five seconds. Lower your right leg and repeat with the left. Your weight and nutrition are just as important as keeping your body limber. Bodynista offers supplements to help you get back on track with weight loss, nutrition, and more! What is your favorite stretch? Bodynista Welcome to week 8! If you have made it this far, I am excited and happy for you! This workout is a lower body workout using squats, single leg deadlifts, and glute bridges. The intervals are short, so give it your all. You will perform the exercise for 30 seconds and then rest for 10 seconds. Start the clock, and do as many squats as you can — while maintaining perfect form— for 30 seconds. Then rest for 10 seconds, and do as many single-leg deadlifts as you can (again, with perfect form) for 30 seconds. Stick to one leg with the deadlifts for the full 30 seconds. Then rest for 10 seconds again. Finish up with 30 seconds of glute bridges. Rest for a minute or two, and then start all over again. You should do the whole circuit 10 times. Note: Every time you start the circuit over again, switch the leg you stand on in the single-leg deadlift. So you’ll be using only one leg for any 30-second stretch, but you’ll be going back and forth between legs for every circuit. Make the most of this workout by aiming to complete it 3 times this week. Go for a long walk on the off days. If you need to jump start your energy, try NRG or NutraBurst. If you need help shedding weight, try Iaso Tea, Resolution Drops, or Slim PM. Find more products that produce results in our Iaso Store. Make it easier: Add more time to your rest period (try 20 seconds instead of 10). Can you complete this workout 3 times this week? BodyNista
Week 7 is here and so is the warm weather. How have you been holding up? Are you making progress? It is never to late to get started. If you need a quick and fast start, add some Iaso Resolution Drops, NutraBurst and Iaso Tea to your diet ASAP. These three will jump start your weight loss efforts but you need to also make sure you are working to eat right and get some kind of exercise into your life. If you cannot exercise, go for the Iaso HCG Drops. This workout is broken into two parts: PART A is squat jumps and side lunges PART B is jumping lunges and glute bridges For PART A, you do 10 squat jumps, 10 side lunge - repeat that eight times. Then you rest two minutes, and move ont to PART B: 10 jumping lunges, 10 glute bridges - repeat that eight times. *The goal is to try to do this workout 3 times this week.* Make it easier: Reduce the number of reps you have to do for each move per circuit (try four or five, or whatever you can manage). For the jumping lunges, do standard lunges instead (so no jumping). REST 2 MINUTESAre you going to give it a try? Do you have questions about our supplements or need some direction on what to consider? Click contact to reach out!
BodyNista Wow - we are are 6 weeks in to our 9 week challenge! How many are still with me? These workouts look simple, but you quickly feel the the challenge in the first couple of rounds. This week we are going to focus on the upper body; next week we will focus on the lower body. Each exercise is done in 30 second intervals with a 10 second rest, set timers accordingly. Start the clock, and do as many push-ups as you can — while maintaining perfect form — for 30 seconds. Then rest for 10 seconds, and do as many plank taps as you can (again, with perfect form) for 30 seconds, and then rest for 10 seconds again. Finish up with 30 seconds of walkouts. Rest for a minute or two, and then start all over again. The goal is to complete the whole circuit 10 times. Aim to do this workout 3 days this week. Make it easier: Add time to the rest periods (20 seconds instead of 10). Are you going to give this one a try?
BodyNista We are over half way through this 9 week workout series. Have you kept up? These workouts look simple, but once you start, the quickly become challenging. Along the way, I hope you have learned that you don't have to over think a workout. Getting your body moving and your heart rate up are the 2 key components. Focusing on really working your larger muscles will result in more fat burning because muscles burn fat and the bigger the muscle the more fat it burns. My goal with the weekly workouts is to give you a workout plan you don't have to think about, doesn't take a lot of time, and gets your body moving and your heart rate up. Plus, I want to give you enough information that you can comfortably get creative with making your own workouts. This workout as broken into two parts: PART A is plank taps and jumping lunges, and PART B is spider lunges and reverse lunges. PART A: you do 10 plank taps, 10 jumping lunges… and then repeat that eight times. **Rest two minutes, and move on to PART B.** PART B: 10 spider lunges, 10 reverse lunges, and repeat that eight times. Make it easier: Do regular lunges instead of jumping lunges (so no jumping). Reduce the number of reps per move if you need to (four or five per round, instead of 10). What do you think about this workout?
BodyNista How are you feeling after the indulgent Holiday - Easter for those who celebrate? Too much food, too much alcohol, too much sugar? Lucky for you, here is another routine to get you back on track. Have you been sticking with the 9 week plan? If not, totally OK, just jump right in and start today. Here is a quick run down of this weeks workout. Try to do this workout 3 days or more this week. Start the clock, and immediately do 10 plank taps in perfect form. When you’re done with the plank taps, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, walkouts, and do 10 perfect reps of those. Jumping jacks again until the clock reads 2:00. When you get to single-leg deadlifts, do 10 of those perfectly — stay on the same standing leg throughout — and finish out the minute with jumping jacks until it’s time for the next move at minute 3:00. Finish the circuit with 10 perfect jumping lunges. Rest for a minute, and then repeat the whole thing 5-6 times. Every time you start the circuit over, switch your standing leg for the single-leg deadlifts. Make it easier: Reduce the number of reps for each move per round (to four or five, or whatever you can manage). For jumping lunges, do regular lunges instead (so no jumping). What do you think about the 9 week plan so far?
BodyNista Think of this workout as broken into two parts: PART A is jumping lunges and spider lunges, and PART B is pushups and walkouts. For PART A, you do 10 jumping lunges, 10 spider lunges… and then repeat that eight times. Then you rest two minutes, and move on to PART B: 10 pushups, 10 walkouts, and repeat that eight times. Make it easier: This workout can be a beast (it calls for 80 pushups), so if that’s too much for you, do only four or five pushups per round (or whatever you can manage). For jumping lunges, make them easier by just doing regular lunges instead (so no jumping). And reduce number of reps for each movement if you have to. Give it a try at least 3 times this week. What do you think of this workout? What did you think of the week 1 workout?
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BodynistaKhyrunnessa Rabbani - I am perfectly imperfect! Passionate believer if you love your body and yourself and the rest will fall into place. Categories
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