So you want to do a pull up…

One of the biggest goals we hear from our clients, a test of strength and perseverance, is the pull-up.

We LOVE the enthusiasm for these goals at FBBC so we want to help you get started. There are a lot of handy resources about the web, so we’ve compiled a few suggestions for you for where to start.

Nerd Fitness – How to do a pull up finally.
Girls Gone Strong -How to do a pull up, everything you need to know.

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Our best suggestion for you here at FBBC is to put in the time on the bar.

Hang regularly. Feel free to see how the bar feels in your hands – use chalk if your grip feels like it’s slipping.
Stand on the box if you have to. Use the wall for leverage.
Start from the top and lower yourself down slowly.
Try partner assisted pull-ups.
Lift heavy – remember, you’re trying to pull your own body weight up!
Switch your grip (pull up and chin up) and see which works best for you right now and focus on that direction.
Most people will find palms facing toward you for a chin up works best in the beginning.

Most importantly, see where you’re at NOW and write that down. Maybe you are at the hang stage or maybe you’re able to raise yourself a little way up – wherever your start is, write it down and then as you attempt (as often as you possibly can without injuring yourself) write down your progress. Over time you should see that your repeated efforts are making a difference!

And when in doubt, reach out to a Coach. We’re here for your continued success and we’re there to help you raise that bar.
(Or at least pull up on it. :) )

New Year, New Revolution!

Happy Monday Fit Bodies!

2016 came in fast and we’re excited to be underway with a whole new year of opportunities!

For our current clients, we’re running a STRENGTH challenge. Goals so far include pull-ups, box jumps, deadlifts, handstands…we’re excited to help you meet your goals! If you’re not sure which challenge suits you, reach out to a coach or email us at info@fitbodysaintlouispark.com – we’re here for you!

For new clients and returning clients, we’re having our first program of the year!

New Years Revolution

Interested? Don’t waste time, sign up for YOUR spot today. We’re only taking 15 people for this challenge!
So if you’re ready to lose some unwanted holiday pounds, get stronger, be healthier and take charge of 2016, sign up today!

 

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Vacation Workouts

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The Two Workouts below can be done at home, at the lake, in a hotel room or in any small space with clean floor.

Vacation Workout, with Bodyweight

This particular workout can be done in a small space, like a hotel room or living room. It does not require any equipment. This is a body-weight circuit.

Move from each movement into the next. There are no set amount of repetitions for each movement. Move onto the next movement when you feel fatigued.

Movement 1: Rolling Squat.
Movement 2: Mountain Climber.
Movement 3: Push-up from the floor. (Knees or toes, depending on ability.)
Movement 4: Reverse Lunge.
Movement 5: Straight-Leg Sit-Up.
Movement 6: Burpee.
Movement 7: Flutter-Kick.
Movement 8: Hip Bridge.
Movement 9: Long Jump.
Movement 10: Inchworm.

Move continuously with as little rest as possible, with as many repetitions as you comfortably can. Try to go through the circuit as many times as you can!

Vacation Workout with Dumbbell

This particular workout can be done in a small space, like a hotel room or living room. You will require one dumbbell.

You can make the workout more challenging by increasing the weight of the dumbbell or by increasing the speed of your movement.

Movement 1: Weighted Squat.
Movement 2: Push-Press.
Movement 3: Renegade Row. (Row from Plank Position.)
Movement 4: Get-Up. (First half of Turkish Get-Up, to seated.)
Movement 5: Weighted Reverse-Lunge.
Movement 6: Dumbbell Snatch.
Movement 7: Dumbbell Pull-Over.
Movement 8: Dumbbell Bench-Press.
Movement 9: Flutter-Kick. (No weight.)
Movement 10: Straight-Leg Sit-Up. (With or without weight.)

Move continuously with as little rest as possible, with as many repetitions as you comfortably can. Try to go through the circuit as many times as you can!

Snide remarks and what you can do about them!

 

Not everyone has a supportive group of people around them when they start their fitness journey. ‘Dieting’ has been given such a bad rap over the years that sometimes unwanted commentary can come up during conversation which can leave those improving their fitness and lifestyle feeling disconnected. So what can you do about those snide comments? We asked a few of our coaches:

Coach Jackson:

“Don’t take things personally- it’s possible that their negativity towards you is an outward reflection of issues within themselves. Find contentment and happiness within your own choices and stay away from external validations. Love others and yourself as perfect regardless of our apparent flaws.”

Coach Tracy:

“We all know how much time everyone’s been eating out at this time of year. I suggest being the first one to order. Usually what happens, is that when you order something healthy… Other people join in as well. Think about it… How many times do you change your order after hearing what someone else has ordered?

And also make sure that you accept all those compliments about how fabulous you are looking with a… ‘And I feel fantastic thanks for noticing’!”

Coach Nikki:

“Eyes on your own plate! Your journey is yours and you should OWN it, every step of the way. If someone else doesn’t have something nice to say, thank them for their concern, speak up about what you are doing and how you are feeling and keep on going.”

 

And now a note from me, Megan Kruger:

My suggestion is when heading to friends/family’s houses for dinner/parties to let them know ahead of time that you’ve recently recommitted to your health and that you’re working hard to make some changes in your life. That it is important to you and that you appreciate their support. I’d also offer to bring some healthier dishes to parties so that you’re not making extra work. I really think that people who care about us may give us flack but I also believe if they know we’re invested and that it is important to us they will (eventually) stop.

Stay strong, Fit Bodies!

 

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30 Days of Candy: Make Your Own (Crispy Rice Candy Recipe)

Crispy Rice Candy

Here’s What You Need

  • 2 cups dry roasted peanuts
  • 2 pounds white chocolate, chopped
  • 1 cup crunchy peanut butter
  • 2 cups miniature marshmallows
  • 2 cups crispy rice cereal
Instructions
  1. In a large bowl, combine cereal, peanuts, marshmallows and peanut butter.
  2. Stir until evenly mixed.
  3. In a microwave-safe bowl, or in a double boiler, cook chocolate until melted.
  4. Stir occasionally until chocolate is smooth.
  5. Stir chocolate into cereal mixture.
  6. Mixture will be slightly runny.
  7. Drop by tablespoons onto waxed paper.
  8. Let set until firm, 2 hours.
  9. Store in an airtight container.
Nutrition Facts

Servings: 84

Calories: 104

Fat: 6.7g

Cholesterol: 2mg

Sodium: 31mg

Carbohydrate: 9.6g

Protein: 2.3g

30 Days of Candy: Treat Yourself (recipe included)

 

Lets be honest, at some point you’re really going to want to cave and eat some candy.  But what if you try making your own dessert and eating that instead? Store bought Popsicles and candies  contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6

Here’s what you need…

  • 2 cups organic, vanilla Greek yogurt
  • 1 orange, peeled and seeded
  • 1 cup pineapple chunks
  • 1 teaspoon agave nectar/raw honey or stevia
  1. Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
  2. In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
  3. Fill the remaining space in each mold with the orange mixture. Freeze until solid.

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

We’re also coming down to the last few spots for our 28 day Fit For Fall 2015!

If you’re looking to lose weight, feel great and maybe even lose some weight this Halloween, this is the program for you!
Visit us here Fit For Fall 2015 or email us at info@fitbodysaintlouispark.com!