The Squat is Your Friend

If you're having issues with your squats try doing a proper warm up to loosen up your hips.

• Malasana pose aka “the squat”(breath and sit in the position for at least 20 sec)

• Side squat

• Deep Lunge

• Pigeon pose

Try to move smoothly when transitioning between each exercise. Spend some time in each pose and get comfortable. Do the circuit as many times as it takes for you to get warmed up. I suggest doing it at least 2-3 times.

21 Day Fix

Simple Fitness. Simple Eating. Fast Results.

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Save $90 on P90X3 challenge packs!!(January only)

10 Great Uses for Coconut Oil

1. Coconut oil is a great cooking oil substitute, it’s a  medium-chain fatty acid which your body burns very quickly. It also can act as a blood sugar stabilizer as well as a disease and fungus fighter. For best results use raw, cold pressed coconut oil.

 

2. Mixing coconut oil with peppermint, tea tree, or rosemary essential oils and applying to skin before heading outside can act as a bug repellent.

 

3. If you’re looking for an alternative to deodorant containing aluminum, try rubbing a small amount of coconut oil into under your underarms.

 

4. For dandruff relief massage one or two tablespoons of oil into your scalp. Wait 15 minutes, then rinse.

 

5. Want to remove make up? Dampen washcloth with warm water, add a dime sized amount of coconut oil, then wipe your face. It even takes off waterproof mascara.

 

6. Mix a little coconut oil and baking soda together and you have yourself a whitening toothpaste.

 

7. Rubbing a tiny amount of coconut oil on your lips will keep them moisturized for a long time and they’ll smell awesome.

 

8. Can’t really tolerate a lot of dairy  but need a creamer for your coffee? BAM! Put t coconut oil in it. It will give your coffee a rich creamy flavor and a tropical aroma.

 

9. You can’t believe it’s not butter. Well it’s NOT! It’s coconut oil lol. Great butter substitute.

 

10. Got stretch marks? Coconut oil is a great moisturizer and can reduce stretch marks appearances as well as decrease the appearance of cellulite.

 

P90X3

Are you ready to get ripped using Tony Horton's breakthough muscle acceleration system? All it takes is 30 minutes a day to burn fat and build lean muscle faster than ever.

8-Week Transition Diet

I do this right before the holidays:

Week 1

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits. For more tips READ the article below and let your friends in on the awesomeness (-; Sharing is caring.


When Will You See Results? Plus: Your 8-Week Transition Diet http://www.teambeachbody.com/about/newsletters/-/nli/279#248671483?referringRepId=28233

The Best Regimen for College Fitness

When it comes to college and exercise the two normally don't mix. When you first start out in college everything is so new and exciting. You feel like your always on the go and trying to keep your grades up while gaining a social life can lead to anxiety. One of  the biggest causes of anxiety in college students is the dreaded freshman 15 muahahaha. (To much? Sorry it's almost Halloween.) Most students will gain 15 - 25 lbs by the end of their sophomore year. The truth is unless your a student athlete most college students just don't exercise at all. I know finding time to exercise may be difficult but it can be done. Take a look at this info graphic by thebestcolleges.org. It shows how even the busiest of college students can stay fit.