30-Minute 2023 Tabata Workout - LIVE with Amy

Happy Saturday and Happy New Year Body fit team. Welcome, welcome. This is your 2023 Tabata live workout. My kids are off making a craft, so just me today. A little quieter, right? Hi, Paula. Hi. Sandra is here. Shayna is here. First live in a long time. Miriam, Linda, Debbie. Yes. Also first live in a long time, the leg lady. Yes. We're going to be working those legs. Naomi, Jessica, Mary. Beth. Other Jessica, Kayla, Elizabeth. Yes. Elizabeth. And Mike. And maybe the boys. Jennifer, Heather, Nikki, Katie, Gus and Candace. Candace turned 76 yesterday. Happy birthday. Candice. Amazing. I'm so proud of you. Gus and Candice showing up for these workouts. Carrie and maybe Jeff in South Carolina. Carmela, Destiny, Rhonda, Alozia. Yes. Elizabeth, Cassie. Dixie is here. Leigh, Alyssa. Oh, my goodness, you guys. So many of you here. I love seeing your names and faces. Just brings my energy up. Tammy is here. All my friends from the BAC. Tammy's gonna do it later. Awesome. First live of 2023. Happy New Year, team. I love the energy of the new year. I know that it gets a little crazy, but I'm super excited to bring that energy to this workout. We're doing Tabata. It's going to be fun. Super fun format today, guys. Every circuit we're going to do our traditional four minute circuits. But you'll go 20 seconds and then you'll go 23 seconds. I can't take credit for that. It was actually Charlotte from the BAC who told me to do that last year. So you will have one exercise that you'll go four rounds of 20 seconds and then a second exercise. Four rounds of 20 seconds. We are going to use all the equipment today if you have it. Otherwise, just use what you've got. We'll have a rounded body weight, a dumbbell, a kettlebell, maybe even a mini band. Melanie is here. Sheila, Nicole. Adina. Hi, Adina. Oh, my goodness. Yes. Christine is here. Christine, take it easy. I know you're getting over illness. All right, team, so have your dumbbells and your kettlebells all close by. Mini bands if you've got them. Otherwise, just move your body with me. Jordan is here. Welcome, Jo, Jordan, Helene. Christine. Alex is here. Perfect start to 20, 23. All right. Tamika is here. Yes. All right, team, so everybody, let's go ahead and start moving. Roll through those shoulders. If you can get my timer here too, that would be helpful. All right, let's get warmed up. Maybe it's cold where you are. Maybe you were just getting started. Maybe you've been up for a while it's 10am here, but we've been up for a while. Lori, Lorena, Jenny. Oh, no. Jenny fight. Nicole too. You can do it on another day. Melissa is here. You guys. First week of power. So many of you are rocking it. Maybe you haven't started yet and that is okay. It's a little bit of a weird week with the holidays. So if you're just now getting into it, you are exactly where you need to be. Hey, Nathaniel. Working out with Elizabeth and Mike. I hope you're doing the workout. Nathaniel, Ava is here. Just finished Friday's one, so she's gonna do this one tomorrow. Fazia is here. Awesome team. So just shift your weight side to side. Got one of my sparkly pairs of pants on for you today. Also, new bodyfit athletic club tank top if you want to get one. Or T shirt or long sleeve T shirt. Whoo. Let's take it right here. We're gonna go flat back down and round it up. Silhouette is here. Natalie. Hi. Courtney is here. Love it, love it. Bring it right through here. It is a new year, a new month. We are getting it done, team. Walk those feet in. Round it up right here. Let's do a little tap back here. Tap. So if you have a few minutes to hang out after the live, I will answer some questions. I'm also going to tell you what we still have going on. We still are running a sale for the Bodyfit athletic club. You still have that free power calendar and power workouts, everything on the YouTube channel. And then we have our new PRM Body Fit Elite. If you're looking for that one on one coaching with me and with Vivian, we're gonna drop it down right here. If you can walk that foot out, reach it up. Drop the knee down while you do a little twist. So I'm gonna be talking about that a little bit more. You're probably seeing it come up in your emails, but if you have any questions, I can answer them right after this workout. Step back to that plank if that's right for you. Hey, Karina, Erica, Kimberly. Yes. Step to that other side. Take it nice and w arm reach through. If that's not right for you, you just stay up top and just stretch through that hip flexor if you are able. Let's walk back to that high plank if that's not right for you. Drop to the knees or stay up top and just put the hands on the knees. Just stretch back down, dog. Hang out in that for a minute. Pedal those feet and then back to center, press it up, really reach through the fingertips, down into the heels, back to cent. Get one more right through here. Really stretch into that. And then very carefully walk your hands back or walk your feet up, whatever is better for you. Slowly round it up. Tie those shoes if you need to and bring it up to center. Let's tap it out right here. Tiara is here. Just stopping by to say have a good workout. She's gonna do it tomorrow. All right, team, so if you missed it in the beginning, 2023 Tabata. We're gonna use all the equipment today, but you use whatever you you. We're going to start with a body weight Tabata circuit. Then we'll have a dumbbell, then we'll have a kettlebell and mini band if we have time, which should have time. Right, so we're going to be working in Tabata where we generally have 20 seconds of work followed by 10 seconds of rest. To put a little spin on it, we're gonna go 20 seconds, 10 seconds of rest, 23 seconds, and then 7 seconds of rest. Let's see how that works out with me watching my timer, right, and what we're going to be doing, we have two exercises for for every Tabata round. But instead of alternating, you're going to be going four rounds of the first one, four rounds of the second. All right? As usual, you know me, I'm gonna give you lots of different options to work to your level, so you do what is best for you. All right, team, so watch me really quick. You can just keep moving if you want to jog it out. Tap it out. Your first round, we're gonna do a squat to a lunge. Let's get those legs warmed up. So squat to lunge, you decide how low you want to get and you're alternating. We got that. For four rounds, you can just do a tap back. If that's better for you, then we're going inchworm. So think of it as an extension for your warm up core and upper body. You can just inchworm it out, inchworm it back. If you want to add a little bit extra, you can inchworm it out, pop it up, turn it around and turn it up. Up to you. Let's get started with the squats and the lunges. 20 seconds. Here we go. Squat to lunge. Take your time. Sit low. Michaela. Hello. Pip is here. Drop it down, sit low. First round is 20 seconds. Three, two, and one. Catch your breath. All right, team, let's do that again. This round is 23 seconds. Let's get it done. Here we go. 23 seconds for 20. 23. Try to really think. Even though this body weight round is kind of our warm up, right, Our warm up round. Take it here and low and down. Yes. There's your 20. We've got three, two, one. Shake it out. All right, if you want this time, you can take toes out and curtsy. Here we go. You can go plie, squat to curtsy or just your regular. Either one is fine. Feel those legs working. Right? So some more isolations today. You don't have to go the same speed as me. You can take it slower or faster as needed. As long as you have good form. Relax. 10 seconds to breathe. 23 seconds. Last round with those legs. Plie or regular? Here we go. Squat to lunge. So if you want to go plie squat or sumo squat, that's what I'm doing. Or just keep the regular. Again, you can modify, not go as low. Take your time and breathe. Legs are feeling it. Warming up. Yes. Three, two, one. Seven seconds to breathe. Get ready for that inchworm. Whatever the inchworm means for you, even if it's just the hinge. Here we go. So you can walk it out. It's only 20 seconds and 23, so you're not going to get very, very many in again. If you want to take it to the next level, you can do a little pop up or if you want to just get the hinge out of it, walk a little ways or hinge up to you. Relax. You can't go all the way down. Walk yourself out just a bit or just hinge. 23 seconds. Wrap that core. Here we go. Inchworm it out. Take your time. Inchworm it back or inchworm it out. Pop it up or walk it up. Pop it back. Here we go. Yes, you do you. Three, two, one. And breathe. We got two more of that. Can you get a little quicker with good form? Let's go for it. Here we go. Walk it out. Walk it back or pop it up. Up to you. We want upper body and core to be working again. You can just be here. Pop it up. 3, 2, 2, 1. Yes. Last round. 23 seconds. Let's get it done. Here we go. Walk it out. What do you got? This is your last round for body weight. What do we love about tabata? It moves fast, but it moves fast. Yes. Breathe. 5, 4, 3, 2. Finish the one that you're on and relax. Tap it out. Team get a quick sip of water. Ha. All right. Catch your breath. Tap, tap. Oh. All right. Catch your Breath right through here. I'm feeling warm, feeling energized. I hope you are too. I'm gonna adjust this ponytail. We're gonna grab our dumbbells team. So we're gonna be up top for our first four, down low for our second four. So watch me here. Heavy dumbbells. If you got them on the right, think of it as a little kickstand. But what we're gonna do is stay in that hinge with a row. So you can either just be here for 22 times on the right, or if you want, add a little leg lift. All right, two times right, two times left, then we're dropping it down. Let's keep these heavies. We're going chest press and little toe top, toe tap. So we're here. We're here. All right, so hang with me. 20 seconds. 23 seconds. You got it. Zip up that core. You're in that hinge position with or without the leg lift. Two times right, two times left. Here we go. Bring it up. So you can just be here if you want to. Just do the row. That works. If you want to add a little leg lift, a little bit of a balance challenge, and a little bit of extra legs. Right, squeeze right here. 5, 4, 3, 2, 1. Feel the difference in what that does to your glute and your hamstring just having that hinge forward. Let's get it done. 23 seconds. Here we go. With or without the leg lift. That's not right for you. You just keep the row. Elbows in. Yes. Breathe right through here. 3, 2, 1. Little stretch. Same thing. Other side. If you have lighter weights and you want to go wide with it, you can Otherwise, join me here, wide or regular, with or without that leg lift. Take your time. I know it's 20 seconds, so it feels like we want to go fast, but really we want to keep it controlled. 5, 4, 3, 2, 1. Last one, then we're taking it down to that chest press. Core engaged. 23 seconds. Hinge in that row. Here you go, Fay. You crack me up. Love it when you're here. Bring it up. Squeeze right through here. We got 10 seconds. If you feel like you're losing form on that row, I want you to isolate that row. You can add the leg. Add the leg. Three, two, one. Breathe. All right, I'm gonna give you a couple extra seconds to get down on the mat going to that chest press with a little toe tap. If you want to make it into a bicycle, you can. If you want to take it to just a Press or add a bridge. That works, too. Heavy weights, if you can. 3, 2, 1. So again, focus on the press. So this is your push pull, round right, upper body push, upper body pull. But we want to engage that core if we can. So little toe taps. Breathe. Right through here. Yes. Three, two, one. Relax. All right, 23 seconds. If you want to turn those weights in at the top, you can with or without that core. Here we go. Turn them in, take them out again. You can do little toe taps, or if you're feeling good about it, take it to that bicycle. Breathe. Turn those palms towards each other and then back down. Yes. Breathe. Ha. Three, two, one. This time, if you want, keep those weights turned in close grip. Press. 20 seconds. Here we go. Straight up hard with my 15s, but I'm gonna do it again. Toe tap is optional. You can also do a little bridge if you want some glutes and hamstrings. Yes. Three, two, one. And relax. All right, last one. If you want to turn the palms towards each other, come back in. Turn the palms towards your face. 23 seconds. Here we go. Turn them in, take them out. With or without that core. Breathe. Yes. There we go. Oh, burn is right. Three, two, one. Let's stay here. Drop those weights down, take the arms out of it and just do those toe taps. Or that bicycle. Or if you're modifying, take it to that bridge. Let's finish out little 30 seconds right here with just a little added core. If you want to take that upper body, you can, but take your time with it. Open up the chest either way so you get that little stretch. Slow and controlled. I know. Little bonus abs. Guess what? We're gonna have a little bonus swing coming up. Breathe. 5, 4, 3, 2, 1. All right, team, bring it up. On to your feet. Quick sip of water. That's your dumbbell round. That is it, team. Look at that. We're halfway through this workout. All right, let's go to a swing. If you have a kettlebell, keep it. Grab it. If you got a heavy dumbbell or two dumbbells, you can do kettlebell or dumbbell swing in the center. Or you can do ski or swing, whatever you got. I'm going with my heavy kettlebell. Let's take it right through here. We got 30 seconds. I want everybody to warm up with a little deadlift. So kettlebell in the center, dumbbell in the center. Right through here. Flat back, bring it up and squeeze. Feel that? Right through there. Couple more just to get a feel for that hinge. And breathe. All right, team. So 30 seconds only. Not a tabata round either. Swing it. If you're comfortable with that swing, remember, you're gonna pop it back, drive it up using that posterior chain and let it drop, react to it, lock it out at the top, let it drop. 30 seconds only. Let's get it. 3, 2, prep it. Hike it. Let it drop. Yes. Here we go. Breathe into it. Drive it up, let it drop. Push into those feet. When you lock out of the top, I want you to think about connecting with the core as well as locking out glutes, hamstrings, knees. We got three, two, one, and relax. All right, team, so I want you to hang on to a kettlebell. We're taking a gun slinger curl. We love it, right? So watch me here. We got two on the right, two on the left. 20 seconds. Sling it, lunge if you want. Sling it, lunge if you want. All right, we're gonna keep that going. Two times on the right, two times on the left. Our second move, we're gonna take it to that side lunge. Then if you want, clean and press. If that's not right for you, you can just alternate your side lunge. But if you can, strong press at the top. All right, let's get it done. 20 seconds. 23 seconds to the right. 3, 2, 1. 20. Here we go. Gunslinger curl and lunge. If you need to keep two hands on that kettlebell, if the lunge isn't right for you, just do the curl. You can just go here. But if you can, little pivot, it's a balance move. You can also always just do a regular bicep curl if that feels better to you. Last one. And breathe. So another option is just here, regular curl. Let's get it done. 23 seconds. Here we go. I love that some of you are saying you're feeling your legs, some are feeling your arms. I think I'm feeling both. And we love it. This is a true compound movement round. We got gunslinger curl and lunge, and then we got side lunge. Clean and press. Three, two, one. And relax. Take it. Other side. 20 and 23. Here we go. Take it here, lunge if you can. Remember, if you need two hands, just take it across your body. Lunge is optional. If the lunge is not right for you, just the curl. Right and back. Five seconds. Can you get one more? Yes, you can. Here we go. 23. Yes. Hi, Vivian. Vivian surprised us in our live last week. Wasn't that fun? Here we go. 23. And here, pivot. Vivian, your shirt. Came in the mail too. I'm mailing it to you here. And down. Breathe. There we go. You got five seconds to hit that 23 second mark. So make them count. Last one. Yes. Breathe. All right, team, so now you know what to do. Side lunge, if you want. Add that clean and that press. If that's not right for you, you can also just do sideline into press or just the side lunge or just the press. So many options. I give you a couple extra seconds to rest. You're welcome. 20 seconds. And 23. 3, 2, 1. Side lunge. Clean and press other side. Get low. Breathe down. Up, up. Controlled. I want you to think about that weight shift on the sidelines. Really sift to the hips. Breathe up and relax. Yes, team. Oh, sorry about that. You had 23 seconds on that too. Let's do it again. Here we go. Down 23 seconds. Low, high heart rate. There we go. We wanted this to be high energy for the new year, but again, you pick what you need for you. That's 23. Here we go. Two more times. 20 seconds, then 23 seconds. Let's get it done. Here we go. Low to high. Use that momentum on the clean to help that press, right? Yes, you can. There's your 20. Last round, 23 seconds. What do you got? Let's do it. Breathe. Down. Up, up. Yes, up. Right through here. Finish it strong. You've got 5, 4, 3, 2, 1. Boom. Shake it out. Yes, team. Grab a sip of water. That was a high heart rate round. Lots of compound in that. All right, how about we get another little bonus swing in between? 30 seconds. Heavy if you got it. Dumbbell, kettlebell, whatever is best for you. Bring it to the center. While you're catching your breath, shoulders back, little warm up. Deadlift, hinge. And then if you are ready when you're ready. We've got 30 seconds of a swing, so setting up deadlift is totally fine if that's your option. Shoulders back. Core wrapped. Hinge it here. Here we go. Three, two. Prep it. Power it up. Let it drop. Let it drop. Notice I'm using my breath to remind me to really connect with that core as I lock out straight up. So think of a deadlift to a plank. Standing plank hinge power. Push into those. Feet back pulled in tight. Core pulled in tight. Squeeze in the glutes. Yes. Three, two, one. And relax. All right, team, set it to the side. If you have a mini band or two, I want you to grab them. I gotta grab mine from here. All right, team, sorry about that okay. If you have a minivan, we're gonna take it to the mat four this last round. So if you have two, if you don't have bands at all, no big deal. You can still get this. It is core focus. Let's get it done. Watch me here. I'm gonna put the band, the thicker band at my feet and this band over right through here. So we're getting shoulder mobility and upper body. We're getting core. I'm gonna give you options, so hang with me here. We're gonna tap those feet, take them out to a bicycle, or tap them down if that's a better option for you. Here we go. So what I want you to do with that upper body on this first 20 seconds is just press out. Even if you don't have a band, just press out right about shoulder width apart. Keeping that engagement. Yes. So shoulders are working. 3, 2, 1. Watch me here. I'm going over. I'm going up. I'm going over. So little pull out. 23 seconds. Here we go. And out again. If you don't have the band, just do the motion. I know. Breathe and breathe. Shoulder mobility. Think of that pullover. You can also just do the pullover if that's better for you. 5, 4, 3, 2, 1. All right, so this time, watch me here with that top arm. I'm gonna push as I pull my knee in. I know it looks tricky, so just go with it. Here we go. Push, push. We're good. Since we're isolating, we're gonna go 23 each side. If that's too weird for you, just do a little crunch right through here. Or a little bridge. Whatever is better for you. If you can, you can. We're getting a little triceps. 3, 2, 1. Switch your sides right here. So I'm pulling in the end. Little crunch right here. And then extension triceps. So even if you're just doing body weight right through here. Yes, I know. Throwing in some fun ones. Three, two, one. Go ahead and move. Move that band up to your calves and take. We're turning over into a plank position. I want you to keep it right through here on your elbows. Join me right here. We're gonna tap it out. If you're modifying, keep it on your knees. Little tap. So maintain that resistance with the shoulders. Again, about shoulder width apart. Little taps out to the side. Out to the side. Breathe. Yes, you can. Three, two, one. Little stretch. Keep exactly that. If you want to move your arms out with it too. Leg and arm out. Watch me. Side and side you can. Here we go. 23. Out and out. I'm staying on my elbows. If it makes more sense for you to go up on your hands, you can. But we're doing that right after this. So outer thighs, shoulders. Tap it out, tap it out. Keep it going, Embry. Out, out. Relax it down. All right, team, bring it up right here. On your hands. Watch me here. We're just doing little lifts. Wrists. If you're on your knees, just one at a time, right through there. Elbow, elbow. So one and then the other and then one and the other right here. Right leg, left leg, right arm, left arm. You pick where you need to be. If that's not right for you, take the band out of it. You need to drop to your knees. That works too. You can also just do the other upper. Up, up, side, side. And relax. This is it, team. 23 seconds. Glutes above all. We just want to plank with a little movement, so don't get in your head about it. Here we go. 23 seconds. Let's get it done. Here we go. Ah, what am I doing? Right, left, right, left. Trying to put them together to be fancy, but we don't have to do that. Pick it up, take it up. Up, up. Squeeze. Five, four, three, two, one. And relax. Burn. Look at that clock, team. You know what? You know what I think would round out this workout? Certainly a bonus move, but you know what I think your favorite bonus move? How about we do a 30 second kettlebell swing or dumbbell swing, Whatever you've got. Let's do it so we can finish on time. So grab your weights. You can keep that dumbbell if you want. We're gonna throw some core in, but we just got a whole lot of core, right? A whole round of core. So right through here. Deadlift if you want. Everybody take a few little hinges to get familiar with that motion. Core's on fire. 20, 23. Bonus. Your favorite bonus move, A swing. So shoulders back. Core engagement. Join me right here. Prep it. 3, 2, 1. Power. Here we go. It is the month of power. It is your year of power. It is time to truly step into your power. You don't have to find it. It's in you. Let's step into it. Breathe out. Push into those feet. Shoulders back. I know you're tired, so use that good form. Think about that core. Glutes, hamstrings. Shoulders back. Yes. Breathe. Three, two, one. Swing. And relax. Pedal your feet, team. 2023. Happy New Year. Taking it off. Off with some tabata. Ha. How do we feel team? Slowly roll it up. Let's bring those hands right here. Melissa says your idea of fun and mine are very different. That's fine. Right? Take it up right here. Over to the side. Yes. Everybody, thank you so much for showing up with me. New year, new month, new power challenge. Step into your power. We're getting it done again. If you didn't do this first week, no big deal. Just jump in with that calendar. You can check out the links in the description below. We have your monthly calendar, and then you can also what I'm going to talk about in a minute. Join us in the BAC or join us for the new Body Fit Elite. Reach your hands right through here and bring it up if you can. Little quad stretch if you need to. Drop it down there and just tilt the hip forward, fingertips to the back on a wall if you got it. Yes. Dixie Power. Christine was using some workout words. That's all right. I love when you use workout words. Gary says Jeff said his favorite bonus move is Shavasana. I know. That's everybody's right. Angela says, I found out our favorite cardio move was skaters last week. If you missed it, go check out that favorite cardio workout. I asked you guys in the groups what your favorite cardio moves and cardio formats were, and we put them all in one workout. So check it out. It was a fun one. Thank you. Nikki. Excellent. Faye says Alicia Keys. These glutes are on fire. Yes. All right, team. Oh, my LLANTA Elizabeth, happy 2023. That was fun, you guys. Oh, I for. Sometimes I forget how much we love Tabata. Right? Quick and quickly done. Right? Little stretch here. All right. If you have time to hang out, I can answer your questions. Maybe Kurt will grab me a laptop and we will see if you have questions for me. And I'm going to talk a little bit about what we still have going on in the Bodyfit Athletic club and Body Fit Elite. Let's get one big, deep breath in and out. You did it. That was your 2023 Tabata workout. Great job, everybody. All right. Julie is feeling empowered. Yes. Kayla loves Tabata. Me too. All right, team, so if you want to hang, if you have any questions for me, put them in the chat. I am sweaty, y'. All. All right. Melanie loves Tabata. She had so much fun. Angela's saying she loves the setup. So what I did in that favorite cardio workout, if you haven't done it, is we mixed up our formats, right? So we had one round of Tabata, one round of pyramid Stack. And then we had some no repeat using your weights. So I would love to hear from you if you want to see more of that. I know it makes it a little all over the place, but it does make it go by fast. Right? Oh, Shayna is working out with Miranda. Hi, Miranda. Thanks for saying hi. Thanks for cheering on your mom as she's working hard, hard. Thank you, Dixie. Oh, I'm sorry that you have a headache, but I'm glad that this makes you forget about it for a little while. Kirsty is here. Yes, Elizabeth. Thank you, Elizabeth. And Mike and Nathaniel. Where's Benjamin? Is he sleeping? That's okay. All right, so if you have any questions, put them in the chat. I would love for you to also get a few more stretches while you're here. So lean into that if you want to stretch while I am talking. Thank you. Amy is here. Alyssa, so happy to do Tabata today. Me too. Amanda is loving this first week of power. It's been fun. Yes. Oh, wouldn't it be fun to have a Tabata themed month? Maybe we should do that. All right. Alexandra says maybe only one mix up per month. That could be a lot. I know. It's a lot for our brains, right? Oh, Christine and Mallory and Abby. Hi, girls. Oh, my gosh. Megan. Megan's newest bodyfitter arrived last night. Megan, who is in our Bodyfit Athletic Club. It's a boy, Noah. Oh, congrats, Megan. We've been waiting for this news in the Athletic Club. I know I talk about this a lot, but that is where we really get to know you and we become a family. And we've been following Megan's pregnancy. She's been in the Athletic club since the beginning, and she just had her baby boy. Yay. Congrats. Excellent, Naomi. Wendy is loving the power series. Let's see. Cindy's asking, if I'm just starting out again, should I work out every day? So. So that's a great question. I think what we want to avoid is burnout or doing too much too fast. So I would say you can, but I would definitely take your time and take it slow because if it's been a while since you've been working out, you are going to feel some soreness, probably, and you just don't want to get hurt or you don't want to feel so sore that you don't want to work out the next day. Sometimes we all have that. Right? So the way my calendar is structured is we get that cardio day on day two. We get that active recovery day, so we build in those breaks. But certainly you could also just get a quick walk or a 10 minute workout and have some longer workouts spread out. So I think it's up to you. You certainly can try every day, but I would really listen to your body. And if you feel like you're doing too much too fast, just slow it down and know that that is okay because this happens a lot this time of year. People get really excited, which I love about exercise. But sometimes they do too much too fast. It's too much for their body or too much for. For their brain, and then they get burnout and then they stop. Right. So we want to avoid that. Know that it's totally fine to take days off, it's totally fine to do shorter workouts, and it's totally fine to know that this exercise journey is a journey. Ups and downs. Things we talk about all the time in the athletic club. That you don't have to be perfect. You can take time off. We want you to take time off. Days and weeks and months and seasons are going to look different. So you can always come back to it. All right, so Jennifer Tabata is not my cup of tea. Yeah, not for everybody. Right? But you did it. We were doing it together. I know. It's sometimes so quick that it's hard to keep up. Right. Let's see. Case Healy says I forget the live workout when I'm sitting on the couch. But then I get the reminder. Yes, and then you get your clothes on really fast. Good reason to make sure that you subscribe to the YouTube channel if you haven't already. Hopefully you are. And then if you turn on the notifications, turn on that bell. You will know when I'm going live. It's a great way to make sure you don't miss something like this. And you'll also know when those new workouts are coming out. Maybe it's something that you want to jump in on. So turn on those notifications. All right. Everybody saying congrats to Megan. Hi there. Can you still do Pilates? I do still do Pilates, yes. So we sprinkle them in and the active recovery. But there's a whole playlist of. I think it's Pilates and yoga together or Pilates and barre, actually. So check those out. I do have new Pilates a couple times a month, so. But there's a whole library of them, so. Oh, Tamika. Terrence's birthday was on January 4th. Happy birthday, Terrence. Good work. I'm so Glad to see you here. Carrie says we want you don't have to be perfect on a T shirt. Yes, we should do that. Always taking ideas for you for T shirts. So, yes, Dixie is in the bac. She said she also loves the structure and the schedule. So we follow the calendar that is available to everybody. But the difference is in the bac, we give you a weekly calendar with bonus burns if you want to add on or do that instead, I give you options to sub in more body weight or more TRX or prenatal and pre postnatal. So there's just a lot more offered in the Athletic Club. So if you need something extra, that's a good place to be. Tamika's congratulating me on being verified on Instagram. Thank you. It took a while. It's not an easy process, but thank you. Thank you. So Sandra says first workout of the year. What are the benefits of doing swings? So swings are. I don't think I could ever pick a favorite exercise, but if I had to, it might be a swing because you get everything. So lots of benefits to swings. It is a power move, so you're using the momentum from what we call the posterior chain, the entire back of your body. So you're getting a lot of glutes, a lot of hamstrings, a lot of back and core. Your arms are also working. I always say they're not doing the work, but they're getting the work. You're not lifting with your arms, but they are moving through the motion. So you get power, you get cardio. I think everybody here would say swings get your heart rate up really fast, so you get cardio without jumping or running. You get strength, you get mobility because you're getting that hinge motion. So that's all the reasons we love swings. Having said that, they're not. They're not as easy to get into as some of our other moves. So if you're new to swings, I have a video called how to Do a Kettlebell Swing. Make sure you check that out. In the Athletic Club. I just did a whole lab form feedback lag, really breaking it down. So make sure you take your time. You start with those deadlifts, you get a good feel for the hinge, and then you get into the swing. It does take a while to feel pretty comfortable with it because it's different from our other exercises where we are using momentum. We are locking out our knees and our hips, which we don't normally tell you to do. And you do have. It's A reactive movement. So definitely keep coming back because we put them in a lot. But check out my how to do a kettlebell swing for a. A more comprehensive breakdown, I should say. Let's see. Jordan says. Can we talk about plank form? Tightening our core? My lower back is killing me with any core move, even though I feel like I've improved on my form. Yes. So, okay, what I would say on any core move, one of the biggest things to protect your lower back is when you get into that starting moment. So we'll go into planks, too, but on your back, tilt your pelvis. So a lot of times we have a little arch. You don't want to be pulled in so much that you feel like you're arching the other way. We want to find what we call neutral spine. But to activate that lower core, I want you to think about bringing your hips towards your ribs. So little tilt of the pelvis, and then trying to pull everything towards the center. Lift up on the pelvic floor. So what you need to do, Jordan, is just before you get into it, I know we get into things pretty fast, but everybody, I try to remind you, is to tilt your pelvis, get into it before you start the motion. Just making sure you're feeling really connected. Then anything on your back, you can make that motion smaller. So maybe it's this, and you're starting to feel that arch. Take it to a little tap. Maybe you're doing a leg lower, and from here, you start to feel it. Reduce your range of motion, things like that. Or just tighten it up, you know, maybe a tear. That's too much. Tighten it up to here. Think about the contraction over range of motion, pretty much with any core work. Right. And then when it comes to the plank, I would say the same thing. Tilt the pelvis. So I have an exercise called plank singles. It takes a little while, so it's in all of our postnatal core, but I don't do them as often. But if you think starting from here, tilt the pelvis, lift the navel to the spine, and then come up to here, and then slowly take it down. Slowly take it down. If you can work on those for a little while, that really helps. And then what I would say is, anytime you're in that plank position, really think that you're tucking the pelvis. Not here, Right. But watch the difference here. I feel pressure on my back. Tuck the pelvis. I'm coming up just slightly, and I feel a little bit of support. Also, you can drop your knees in between if you're doing something, you need a little breather. Readjust. Come back into it. Same thing from here. Watch the difference. I feel my back. Little tuck of the pelvis. It's small. And then I feel that support in my core. So sometimes it's just slowing it down and giving yourself a little bit more setup time than we normally get, but I think that's super common. I have no doubt that you've really worked on your form and that you have that strength, but we all need those reminders, so hopefully that helps. So let's see. Bubble ups. Talk about crazy Amy workouts. Two Amy workouts in one day. Oh, you are amazing. Yep. Step into your power. Tamika's asking, should you still work out if you are a little sore from not using those particular muscles on the regular? Yes. But you can adjust if you're a little sore. What I always say is movement helps. That's why I would say take a break from the heavy weights or take a break from the high impact. That's how the calendar is doing. Built. But certainly taking a walk or getting some mobility or active recovery will really actually help that soreness because we'll get the blood flowing. It reminds those muscles to get moving instead of saying, you know, tense and tightened up. So all of that will help, but certainly you can take a rest, too. But a little bit of movement will help. Dixie, love the swings and the snatches and the gunslingers. I love it. Power. I think a lot of you are feeling that, so. So, yes, Tamika, you can totally take a nice, long Epsom salt bath. That is a great idea. Okay, so I want to talk for just a minute. I'm going to make sure that if there are any other questions, if I missed it, please put it in the chat down below. Let's see. Dixie says, I love when you cue us to readjust. I know I need to make sure that I do more of that, because I think we all need that little reminder just to kind of tuck everything in. Pull it in. Sometimes we call it core bracing, but I kind of shy away from talking too much about that, because sometimes people hold their breath. But if you really think that you want strong foundation. So that is core. Everything is pulled in. Pelvic floor is lifted up, and you've got your super solid here. Right. Sometimes people will say it's somebody was going to punch you in the stomach and you would really brace. But again, I don't want you to hold your breath. I don't want you to feel tense. I want you to Feel strong. So hopefully that helps. Okay, so really quick, guys. We are still running our 23% off sale. The code is FIT2023. If you want to join us in the athletic club, now is a great time to do it again. As you can tell, we've become a family. We know that Megan just had a baby. A lot of us in this group, when we're talking to each other because we feel like we know each other, not only do you get the calendar with the bonus burns, but you also have access to other programs because it's through the Body Fit by Amy app. You have a way to do the workouts through the app if you'd rather do that, but you can also still do them on YouTube. You also have weekly live streams with me and with Vivian. Vivian is our body fit dietitian. She was here last week and crashed the live and a lot of you asked really great, great questions. So we go live once a week where we cover topics. Maybe it's something trending, maybe it's a couple question that we get all the time. And then we also we answer questions during those lives. But we also have dedicated lives and office hours on zoom where we get to actually connect face to face where we just answer your questions. So if you're someone who wants some community support, we also have the Method nutrition plan, which is designed by Vivian. It is not a diet. We are about nutrition by addition, not restriction. So we're not going to tell you not to eat things. It is a very practical, structured way that gives you a lot of flexibility to learn how to build a balance plate. So we're about nourishing our body, but also about enjoying all the foods. So if you're someone who's looking to heal your relationship with food and not feel like you have to be on a diet and not be on a diet, then the Method nutrition plan and working with Vivian is for you. So you get that in the athletic club and you get those live streams to connect with with us. And thank you, Carmela. She says you won't regret it. You get the community support, which is the best part. Also, we're now on the Body Fit by Amy app, so we have our own community. A lot of it, you know, looks a lot like Facebook. So we can post pictures, we can connect with each other, but you don't have to deal with all the noise and all the extras that we get when we're on Facebook. So join us on the Bodyfit by Amy app for the athletic Club. Use that code FIT2023 to get your 20, 23% off. The other thing that I want to say guys is we just launched Body Fit Elite. This is something you all have asked me for for years. I've gotten emails where people have said what if I want to work with you? Do you do one on one coaching? And for a long time I have it now we are going to offer that. So Body Fit Elite, if you're on the email list, which you should be, you just got some emails, Vivian is breaking it down for you. In those emails you can also go to my website and you can check it out. That is the personalized approach. So if you, and this is, I think this is a lot of us this time of year who need that little kickstart. Maybe the four week program for is for you. Maybe you want to think more long term. We have eight weeks, we have 16 weeks. But essentially you're going to get a one on one consultation with me and with Vivian. Vivian's going to design a whole nutrition plan that is personalized to you. What do you like to eat, what are your challenges, what do you, you know, what are your goals when it comes to nutrition? And then I will design a personalized fitness plan for you. Maybe that's the workout calendar, maybe it's other workouts of mine. Maybe you need to find ways to modify because of an illness or some other circumstance. Maybe you want to work with more or different types of equipment. I will design it personally for you. So if you want that one on one coaching, that personalized approach, you also get messaging with me and Vivian. So it's that thing where if you have a question you can, can reach out and I get right back to you. I do my best on these bigger platforms to connect with you all but obviously it's impossible to do with so many of you. This is where you get that, where you get to connect with me, connect with Vivian. You'll do check ins with me. I'll be coaching you the entire time and you'll have your personalized nutrition through Vivian. So that is for you. Check out Body Fit Elite. You have so many options. Again, make sure that you're subscribed to the email list so you get the first free weekly and monthly calendars. Remember your calendars come up on Sunday and you get those links early. So make sure you get that. So free YouTube video videos, free monthly challenges and calendar that is always going to be there for you. But if you want to take it to the next level, get the community sort support as well as ask your questions. Get the Method Nutrition plan. Join us in the Athletic Club. Now's the time because we got a good sale and if you want to join us for Body Fit elite for that one on one coaching, we are running a sale. We're also doing doing 23 off for that. But these are introductory prices because we just launched it and they will not last. In fact they're going away tomorrow. So if you want to join us for Body Fit Elite, you want to get in on that introductory pricing. So check it out. All the links are in the description below. You can find it also all@bodyfitbyamy.com so bubble ups the same. I'm really liking the challenge format, thinking about joining. The videos are really helpful. How long is the special running again? Well, the special for Body Fit Elite is just until tomorrow. How long is our fit 2023. Same also just until tomorrow. So if you want to get on either of those codes, tomorrow is the day, end of the day tomorrow on Sunday, it's going to go away. So I recommend that you join us now for the athletic club. We have a monthly option, we have a six month option, so biannual and then we have an annual option for the full year. So whatever you sign up with, you get that pricing as long as you're an active member. So now is a good time to pick one of those options. But you do have options if you just want to try it out, try out the month. If you want to commit to the long term, join us for six or the whole year. Yes. Elizabeth, thank you. Thank you. Awesome team. Ah, Cassie says I love the first week of power, even yoga, which I don't usually. I know, I feel you on that. All right team, so let us know if you have any other questions. I'll do one last little scroll. Yes. Shayna loves the bac. So many of our fun BAC ers are here. Excellent team. All right, so also if you're in the bac, check out the new tank tops and T shirts. Brand new design just for us. All right everybody, have a great weekend. Have a great rest of your day. Power Week 2 starts on Monday. If you want to get on that fit 2023 sale, make sure that you check it out today or tomorrow. Have a good one everybody. Thanks for joining me. Happy New Year.