30-Minute Holiday HIIT Party Workout - LIVE with Amy

Happy Saturday and happy almost New Year. And who did you want to say happy birthday to?

Happy birthday, Nora.

Happy birthday, Nora. Oh, Kai wants to show you his robot little Christmas gift. Happy Saturday, everybody. Happy almost New Year. We are doing the holiday. Okay. Can you share with your sister? Good sharing. We are doing our holiday closeout party today. We are so excited to close that holiday hit. It's gonna be a fun party workout. Okay. Can we say hi to Wendy and Faye and Amanda and Janice. Jessica is here. Gus and Candace. Hi, Gus and Candace. Jessica, Paula. Dawn. Laura. Sandra. Yes. Everybody. Naomi. Oh, so many of you are here. I love it. Reba is here. Elizabeth. Alozia. Destiny. Hi. Hello, Jessica. No. All right, team, can you say bye to everybody and go with daddy? Say happy New Year. Okay. Bye. Bye. Okay. Happy birthday to Nora. That's our cousin. And sometimes she's watching. Oh, man. Tiara is here. Mary Beth is here. Lynn Sabart. I hope I said that right. Hello. Hello, everybody. Shelly is here. Chelsea is here. Julie. I love seeing your names come in. Dulcie is here. And Dave. Dave is working out with Dulcie. Hi, Dave. Good to see you. Olivia with the kids. Hi, guys. Jennifer is here. Amanda. Excuse me. You guys know, last week I was getting over a little bit of a cold. I completely lost my voice for like, four days after that. So I've been busy filming the last couple days now that I'm feeling better. Cassie is here. Leah, Camilla and Julie. Hi, guys. Brittany is here. Lisa is here. I love it. Jay is here. Holly Christmas. Good to see all of you. I cannot wait to get moving with you today. Today it's a closeout party. You know, party workouts. We do a circuit and then we do a choose your own adventure if you've done one before. Carmela is here. Amanda. Sherry Houston in Texas. Yes. We're going to use all of our equipment today. So whatever you have available to you, we'll use some dumbbells or use some kettlebells. We'll work in some mini bands. We'll do some body weight. If you have all of that, use it. If you have none of that, just show up and keep moving. Our motto for holiday hit. Our motto for the year. Our motto for life. Right, Olivia? Hello. Hello. She had that cold, too. Angela. Happy New Year. Jordan is here. Angela. Other Angela. Hi, guys. All right, so make sure you have equipment or whatever you're going to use today. Going to keep it. No repeat, except your choose your own adventure. We're going to keep it fun. We're going to have a good time doing it. I'm going to get my air flowing even though I know it's chilly for a lot of us and start that around me. You and me both happy to make it to the live Megan who is about to have a baby any day now. Thanks for being here, Megan. Make sure to modify. But I know you know how to do that. Angela is here. Destiny, I know so many of you are here today. That makes me so happy. I love seeing your names and faces. Let's get warmed up and then we'll get right into it. We're going 30 minutes. It's okay. I started it. It's good. Okay, take it one at a time. Vanessa, last workout of the month for my first perfect month. No missing workouts. Yes. So proud of you. Ashby skipped brunch to work out. I love it. Yeah, you can have that brunch later. Let's take it out right here. Stacy says happy new year from Connecticut. 55 degrees. That is warm. That's about where we have 55 degrees and raining here in Los Angeles. We've had some cold days. We've had some warm days. We had a very warm Christmas. I know a lot of you have been cold, have been snowed in and I'm happy that we can get moving here together. It let's just take it side to side. So many Angelus. I know. I love it. So, you guys, we are gonna get our workout in today. I am able to hang out for a little q A if you have any questions. Let's warm up those backs. Vivian is here. Vivian, our bodyfit registered dietitian nutritionist. We're going to talk about her in all the best ways at the end of this workout. Hi, bab. So glad that you are here. Let's take it right here. Let's take it right here. Round through that back. Standing cat call. Alexandra is here. Carolina in Costa Rica. Round through that back. Take those knees out and roll your shoulders. Lori is here. Hey, everybody. So if you can hang out for a few minutes after you have any questions, I will answer them. Walk them in. Round it up right here. Let's tap it back. Open up those hips. So we are going to get this workout in. I'll answer your questions at the end and also I'm going to tell you about all the fun things coming up your body for Amy in 2023. Can we hold this one here if you're able? Take it down. Big reach up. You can even drop that knee if you want. Excuse me. And take that top arm in. We've got power. Starting on Monday, I'm going to tell you all about. There are so many ways to join, and we have some new things coming up as well as some good sales. Step it in right here. Let's go. Same thing. Other side. Open it up. Stay here. If you need to drop it down, reach it up. Drop that knee. So hang out if you can at the end, and I'll tell you all about it. I'm so excited. Reach through. Whoo. And if you're able, step it back to that high plank. You need to go to knees. That works, too. Just do a little forward and back with that core. And then if you want down dog, little stretch. Lift those hips to the ceiling. Press those heels down. Feeling tight, y'. All. I filmed a workout for Power yesterday. Two workouts, and I am sore. They're gonna be fun ones. Get excited. Walk those hands and those feet back. Let's slowly round it up. Job and reach across. All right. Oh, man. Let's see. Paula is here. Alexandra, glad you made it to the right video. Talking about one of Vivian's delicious recipes. Take it over. Perks of the Bodyfit Athletic Club. If you're wondering how I know everything about all these people, it's because they are in the Bodyfit Athletic Club, which is where you get some guidance and support from me and from Vivian, our dietitian, and where we really get to know you and be a part of your journey. It's really fun for us. It's a really amazing community. We would love to have you join us there. If you want to take it to the next level, let's take it here. Cross those knees. Get a little crossbody movement, torso rotation, and a little stretch through the legs. All right, so if you're just joining, choose your own adventure today. So we are gonna have circuits of four moves. We get a cardio. We get a lower, we get an upper, we get a core. No, that's not right. We get a cardio, we get a strength, we get a mobility, and then we get choose your own adventure. You get to pick of those three. What do you need in that moment? Do you need more mobility? That's probably going to be me today. You want more cardio, you want that strength. So using all of our equipment, starting with body weight. So with that cardio, we're going to start with a little celebratory squat and knee. I want you to drive it up. If you feel like getting a little extra, you can do a little power Skip with it. Otherwise, just squat, squat, knee. You do what's best for you. We are going 40 seconds of work, 20 seconds of rest. Core engage. Here we go. Squat and knee. You can keep it low impact and still get that cardio hand up. I know what you're thinking, Amy. This is lower body. It's also cardio. Sarah finally got her gorilla mat. That's this mat right here. I have a link in the description if you're looking for one.

Breathe.

I'm so glad you got it, Sarah, send me a picture. Low to high, down and up. Mary is here. Happy New Year. Five seconds. Three, two, one. Legs are burning after that one. Jess is here. She's gonna do this one tomorrow. Hi, Jess. All right, so let's get a little strength. All right, team, I know you're gonna love it because you love me. We are going to do a plank press into a walk up, not a pop up. But watch me here. We're gonna go down and up for two. So you go right and left, and then I want you to walk it up to here and then walk it back. All right? If you'd rather stay on those knees, you can. Or if you'd rather just take the squat out of it. Take it out. Upper, lower core. Let's get it done. 40 seconds. Let me get my voice here. Starting in three, two, one. Here we go. Plank press for two. Right, left, right, left. And then I want you to walk those feet up. You can jump it if you want to make it a pop up, but I want you to think mobility, even though we got that mobility coming. Right, left, right, left, left, right, left, right. And then walk your feet up. Little leg work, pop it back. Here we go. Down and up. Elbow, elbow, hand, hand. Then switch your lead arm. Kicking it off. Right with all cardio. I know what you're thinking, Amy. This is cardio, right? Step it up and breathe. Last one. Yes, team. Have a little mobility after that. I know, I know. So let's keep it down. Let's go. Child's pose to down dog. Right, if you want, you can just keep it here and come up. Cat, cow, or child's pose. Down dog. Join me right here. Sit back. Big stretch. Mobility. Let's take a down dog. Big stretch. Yes. And down dog. I know what you're thinking. You're thinking, this is core, Amy, and upper body. Yes, it is, but it's also mobility. Feel free to hang out in that stretch as long as you need to hang out in your child's pose. Hang out in that down, dog. Here. And up. Five seconds. Take it here. Three, two, one. And relax. It's a party. Which means your fourth round, your fourth exercise. It is whatever you need today. Be where you are today. So I'm gonna go back to that cardio, that squat and knee drive. Faye, don't feel bad. I feel great. It's just a little lingering cough. I promise. I'm gonna go back to that. You can go to that plank press with your walk up. You can go to that child's pose or child's pose. Down, dog. You do you. That is the name of the game. You hear me say it all the time. Let's take it in to whatever you're choosing for this last round. Here we go. 40 seconds. Bring it up. If you're here, drive that knee up. Either way, even if you're not doing the jump, sit low, drive the knee up high. You got that jump. And down and up. Breathe. Yes, Team Paula is here. Other Paula, starting from the beginning. So glad to see you, Paula. Ten seconds. What do you got, team? Hang with me. You got a breather coming. 5, 4, 3, 2, 1. Water. Let's do it. Tap it off. Catch your breath or keep stretching, whatever you got, wherever you are. Okay, team, moving into our dumbbells. So I want you to take a second. You can get some cardio mobility. You can get a real breather. Whatever you need in this moment, It's a party. Let's get those heavy dumbbells because why not? I'm gonna put my dumbbells on either side. I want them out in front of you. Because we're gonna start with a little skater tap. What I would love is for you to tap right here. Tap right here. You can't get that low. Just go for it. Keep them out in front where you're not going to trip on them. We're going to start with that. Then we're going to take it to a plie deadlift into a row for our strength. All right? Then we'll get some good mobility. Let's get it done with those dumbbells. 40 seconds, skater. Here we go, you guys. If you are in the Athletic club or the show up and keep moving group, I asked you this week what your favorite cardio moves were, what your favorite cardio formats. Because you got a fun workout coming up next week. Get low if you can. You pick your pace. Guess what? The most requested cardio move was this. This skater. So I know you love it. And even if you don't, you can find an option that you do love right lateral movement getting in that transverse plane, which means a little rotation for our body, which is good for all of us. And cardio and strength. Breathe. All right, grab those dumbbells. I hope you have something heavy, because you can do it. We're gonna take it sumo toes out. So it looks like a plie, but it's a half squat. Then you're taking it in a deadlift row all the way up. So join me here. We got toes out, plie, squat, deadlift into that row. Here we go. Shoulders back. Three, two, one. Here we go. Up. All the way up. Hinge while we bend those knees. So it really is a deadlift, but we're starting with a little bit of a squat right as we come up out of it. It's a true deadlift. Flat back. Bring those elbows up strong. Shelly says no skater is my least favorite. He loves the skater. Alex missed the survey, but she agrees. Bring it up. All the way through. Slow and controlled. We got lower body. We got upper body. We got all through the back. Last one and up. Yes, team, carefully set those weights to the side. Mobility. World's greatest stretch. You know it. You love it. You have two options. From here. You can take it from the top and take it here. Stepping into and out of it, you can even keep it high, or you can switch it from the plank. So coming from here, bring it up and switch. So totally up to you. If you want a little extra core, take it to the plank. You want to keep it up top, keep it up top. Here we go. 3, 2, 1, reach from the plank. And if you need more of that hip flexor stretch, you can drop that knee down. And just like all of our mobility moves, if you want to hang out for a second, hang out. You want to move through it, you can. From the top, you can keep it here or here. Step it up into it. Hey. Eli is working out with his mom, Alex. Hi, Eli. Take it down. Breathe. We've got three, two, one, and relax. Yes, team. All right, let's get it done. Let's take it to your last round. This is whatever you want it to be. You want to keep with world greatest stretch for mobility, do it. You want that skater cardio, because you all love skaters, do it. If you want to go to that sumo plie, deadlift into row. That's what I'm gonna do. Let's get it done. Core engaged. 3, 2, 1, 1. 40 seconds. Oh, Vivian's making an announcement. You don't see it. She says she's Joining today's live. So stick around. If you have nutrition questions for me. Yes, you stay till the end. She has a surprise. Exciting. Right through here. Now I'm wondering what that surprises even.

I don't know.

Here we go. Face as. I hope it's cake. Squeeze wherever you are. Mobility, cardio, or strength. Let's finish these 10 seconds all the way up. Last one. And relax. Set those weights down, grab a sip of water before we go into our kettlebell round. How about we get a kettlebell swing? Why not? You guys, Yesterday, during our form feedback, which is something we do in the athletic club, I was breaking down how to do a swing, and actually, I got inspired. So I'm gonna go with my 35. So heavier makes your form a little easier. If you have never done a swing or you're not into the swing today, I want you just to keep the deadlift, which is just this, that hinge pattern. Everybody can do a few of these with me. Right now is the start of our deadlift. Then we hike it back using our back, not our arms. We power it up using our legs, glutes, posterior chain. We lock it out with all that in our core, and we let it drop. Reactive movement. Face as. I just sat down. All right, Here we go. 30 seconds of a switch, a swing or a deadlift, Whatever is best for where you are today. Shoulders back, core engage. Hinge it here. Hike it back, squeezing those shoulder blades. Then power it up. Let it drop. Yes, Bring it up. Let it drop. Just as Amy says. Does it does say to lift heavy, so go heavy with the cakes. Breathe. Push into those feet. Lock out at the top. Remember, squeeze those armpits, but don't lift those arms. Sounds weird, but you get it. Connect with that core. 3, 2, 1. Swing and relax. Definitely felt the difference between my 25 and my 35. Right? 26 is actually what it is. We'll just take this over here. We're going into our kettlebell round, but I would love for you to get a quick sip of water right before. Look at that, team. 12 minutes to go. Amy had to open the window. Always a good sign, right? Okay, team, medium to heavy kettlebell. Here's what we got. All right, so for our cardio, we're gonna take it to a clean squat and press. I know it doesn't feel fair, right, because it's also strength, but, you know, it's cardio if you're not into the clean. You can also just take it with a squat and press. You can also just do the Press or just do the square squat, no weight. Right? We got 40 seconds of cardio. Clean, squat and press. Feels a little bit like cheating. I know, but it's not. So let's get it done. Shoulders back, core engage. Clean, squat and press or squat and press. Here we go. Clean, squat and press. I'm gonna take my toes out right and up. So you can also do curl, squat and press. Right here. Yes, team.

Low to high.

Take it up. 10 seconds right here. Jessica says my one and a half year old loved the swings. I love it. They always do, right? 3, 2, 1. And relax. Give your hands a little bit of a break. All right, team, you know what we have not done today? Lunges. Right. All right, so you have two options with that kettlebell. We're gonna lunge. We're gonna go right side, left side. We're gonna lunge into a curl. So you can either have two hands, lunge and curl, or you can do the single sided version of a gunslinger curl. If that is not right for you, you can hold it with two hands or again, hold it by the horns. We are going 30 seconds right. 30 seconds left. Let's get it done. Core engage. One side lunge and curl. Three, two, one, hand up. Ah. It's really a split squat, stationary lunge. You can also take it reverse if you need two hands. No shame in that. You're just getting body weight. Just get that lunge. Don't get stuck down here like, that's my leg saying, I don't know about this, Amy. We worked really hard yesterday and we did, but we're gonna get through it. 5, 4, 3, 2, 1. Go ahead, flip it around again. Two hands works totally fine. Or dumbbells. Or one hand on the back or sling it. 30 seconds. 3, 2, 1. And up. You can go stationary or power it up. Little low to high, so you're really using that front leg to help you get the curl right down. Hannah, breathe. Faye. We are so clever beating the crowds before the New Year's rush. We are already doing it. We've been moving all month. Many of us, all year. Ha. Breathe. Who needs some mobility? I do. I do. How about we come down on to our back? Yes, team. All right. Hug those knees in. We're gonna take an open book. We're here. Take your arms. Open wide. Side to side. Nobody's gonna want to get up from here. I have a feeling this is gonna be everybody's. Choose your own adventure move. But let's do it. So we're here. Drop it here we go. Open up your knees and your chest. Roll side to side. Take your time with it. It's mobility. If you want a little more core, you can bring those knees off the ground, but make sure you're still getting that wide open. Stretch, open book and breathe. Here to here. Yes. Slow and controlled. There we go. Can we just turn the last eight minutes into mobility? That sounds good, right? We got three, two, one. Oh, man. Team. All right, all right. Is anybody getting up from here? All right, all right, I'll do it. So you can stay down for that open book. You can take it squat, clean and press. I'm gonna take it with the lunge and curl, but I'm gonna take it two hands and alternate. So if you're lunging, let's go two hands, because we got 40 seconds total. In three, in two. Here we go. Choose your own adventure. Maybe you're doing strength with me. Maybe your squat, clean and press for cardio, which is also strength. If you're doing this, it's also cardio. Maybe you've got that open book for mobility here to here. There we go. And up, down and of core engaged all the way through. Ha. Wendy says my upper back needed that mobility. Right? That's a really good one. It's a good one to do. Like before you go to bed, you're in your bed. 5, 4, 3, 2, 1. Ha. Sarah, squat, clean and press all day. Yes, team. Shake it out. You know what? It's a kettlebell round. Feels like we have to close it out with a swing, right? All right, I'm going heavy again. Join me. If you can swing or deadlift, either one is fine. But I want you to give yourself. Put that kettlebell right in the center. You got dumbbells. You're doing a skier swing. That works too. But let's get set. I want you to think about that. Core wrapped in, shoulders packed, pulled back. Soften in the knees. It's a hinge. Remember, we're going to pull back with those back muscles, but we're powering up with the hips. Let's get it done. 30 seconds. In three, two. Get set. Here we go. 30. Let it drop. Remember that kettlebell stays low. If you think that you're going from a hinge to a plank, a standing plank, I should say so. You're not hyper extending. You're not arching that back. Looks like you're leaning a little because you're counterbalancing the weight in the front, but you're stopping the motion at the top. Let it drop. Let it drop, let it drop. All the way through. We got three, two, one. Jingle bell swing from last week. Hold it here. Pedal those feet. Yes, team. All right, Christina. Happy New Year from New Zealand. Excellent work, team. Grab a sip of water. All right, we're gonna sneak in some quick band work, if you got it. So grab your band. If you have two bands, grab them both. All right, team, make sure all your weight is out of the way. Don't make a mess like me. All right, we're gonna make this a short round, but here we go. All right, it's a party, so we should get a little dance moves. We're gonna take it back. Bring it up, take it back, bring it up. If you're just body weight, think that you're dancing, maybe you're going to a dance party tonight. But we're gonna open up on that diagonal in that side squat. You're gonna pull back with your back. Whether or not you have the bands doesn't matter. Well, let's get it done. We're calling this cardio and a little bit of strength, right? Here we go. Three, two, one. Here we go. And I've have fun with it. It's a dance move and getting that heart rate up and getting our bodies working. So when you pull back, if you got the band, really think squeeze as you open up in those hips. Right hand up and up. Yes. Ha. Here we go. Keep it moving. 10 seconds. Breathe. Hey, Mallory. Not quite ready to move. She's been sick, but that's okay. Three, two, one. I am so glad that you're resting now. All right, team, that was our cardio. Let's get a little bit of strength down onto your back. If you still have that band, I want you to move it to your feet. Otherwise, we're taking it with the bicycle. You're gonna pull in and out. You can take it with that upper here to here. We're getting lots of core and a little bit of glutes. Three, two, one. Here. Slow and controlled. Take it here. If you're modifying, you can take it to the bridge and one knee. Bridge and one knee, or just a bridge? Whatever you got. Open up the knees and the hips so we maintain that tension. Right? And as you're coming in, think about that pull for the core as well as that push. Yes, you can drop it. Leg is hot. Jessica. Right? Whoo. Here we go. We have three. We got two. We got one. All right, team, so we're gonna take it into a plank position. We've had a couple planks that we snuck in there. Right? But no true plank. But we're gonna call it mobility. We're here. We're gonna come up to stretch the shoulders in that pike, but use your core back to center. Drop it side to side. All right? It's mobility, but yes, it's core. Hang with me. If you're modifying, I just want you to tap back or reach up from the elbows and the knees. 3, 2, 1. You got that pike? Stretch your shoulders and back. Drop it down. Stretch your hips. Stretch your hips. We got that pike. Stretch the hips. Stretch the hips. Yes. Pike, hips. Take it down and breathe. Bring it up. Lift. We got two more. Feel that stretch. Mostly core, but also mobility. Stretch it back. Yes, team. All right. All right. I think we got just enough time for a bonus move. Sorry, no. Choose your own adventure on this. How about we just get a swing, Guys? We all love a swing. Perfect way to close out holiday hit to close out 20, 22. Whatever your vision of the swing, your version of the swing or vision. Right? It works. Deadlift. Just a hinge pattern. If you need that stretch, whatever it is, join me for 30 seconds only. We're gonna get it done. Bonus move. Choose your own adventure. But I picked it for you. Swing it. Shoulders back. Three, two, one. Power it up. Stretching is coming when we get all that mobility, so finish strong here. Let it drop all the way up. As in chest level. But using your hips, let it drop. Pull those shoulder blades back, but you are not lifting with your arms. Push into those feet. We got three, two, one. Swing and relax. Hang out here. Pedal those feet. Hands on the kettlebell or floor your knees. Whatever it is for you, swing is the best bonus I know. So I want you to hang out in this stretch again. Whatever is good for you. If you need to hang onto the wall or a chair. But if you can, push those hips to the back, push down into your heels, and really lengthen in your fingertips. Can you feel that?

We need that.

Slowly. Roll it up. Take it up. Right here. To the side, team. I cannot express how fun this entire year has been. 2022. I know for a lot of us, it was a different year. Coming out of a pandemic. Life has been tough the last few years for all of us, but for a lot of us. And you all have showed up in a big way, and I am so proud of you. You have kept me going. Our entire team. Vivian, Mariana, Kurt, we've been working so hard, and it is all because of you, because of this community. You have made it happen. Let's get a little quad stretch. You can either hold it here or if you can bring it up. Fingertips on the wall are pushing back. So we are so thankful for each and every one of you for supporting our small business, for continuing to show up, for all your positivity. I always say that I think we have the most positive, kindest, supportive, amazing part of the Internet, right? There's a lot about the Internet and social media that we don't love. But this community, the YouTube channel, the. The Facebook groups, the body fit by Amy app, the bodyfit athletic club, it's the best place to be online, right? So I am so thankful for all of you. Thank you for continuing to show up day in and day out. And if you're just getting started, we are so happy that you're here. Please spread the love. Tell people that they have a safe space here. The new year is going to bring a lot of noise. Of all the things that you need, right? And we're here to say you already have it. You have that strength. You are strong. You are capable. You are here. And the name of the game is to show up and keep moving. So let's do it again in 2023. It is time to step into your power. I'm going to talk about it. Let's get one big, deep breath in and out. You did it. That was your holiday hit. Close out party. Great job, everybody. All right, team, I'm gonna grab some water. I would love for you to grab some water. Let's keep getting some stretches while we're doing this and we are gonna hang out. Oh, is Vivian actually joining us live? No. Big surprise. Yay. All right, so Vivian and I are here to answer your questions. Can you bring me a phone or. Hi. Can we see her? Hi. Oh, oh, my monitor went off while we're doing this. And we are gonna thank. Vivian is here. Vivian, can you see us? Good. Surprise. All right. Yay. All right, so Vivian and I are here. Here. All right, team. Hello.

Hello.

Thank you, everybody. Aw. Great workout.

Thank you.

Thank you Sharing this workout. All right, so I'm just waiting for my monitor to come up. If you have questions for me or for Vivian, let me know.

Let's see.

Let's see. Oh, there we go. All right, I see her on here.

Okay.

Oh, good.

Okay. I'm seeing comments that.

Oh, oh.

I'm trying to figure out the echoing situation.

Okay. Okay. All right. Hi, Vivian. Hi. Okay, but I can't hear her on that.

Oh, can anyone? Can everyone else hear Me. At least for now.

There we go. Good. Hi.

Oh, my gosh. Amazing. Okay.

Is that better?

Let's see. I'm seeing so many questions. Hi, Dolce.

Hey, Katie.

Jessica. Amazing. Oh, my gosh. I love it. I'm so excited.

Hi. Hi. Hi, hi, hi. Hi.

Oh, good question about protein and being a vegetarian. Amazing. I'm excited to answer that. But first I'm just gonna give it like, just a little bit until we figure out whether you can hear me. If Amy can hear me, you know, is the surprise of pony duh. Obviously.

Let's see.

Okay. Am I good? Can you all hear me or am I just like talking to myself right now?

Please confirm.

Um, let's see. Okay. Okay. So Katie Jo says she can hear me. Amazing, amazing, amazing. Okay.

Happy New Year.

Okay, awesome. We hear Vivian and Amy. I can hear both of you.

Okay.

Amazing. Great. Make sure. Amy, can you hear me now?

I can hear you now. I was trying to. I normally watch on like a phone or a computer when I answer questions, but it's. But it was. It's on a delay. So now I have you on my monitor and we're in real time. So let's do it.

Okay. Amazing.

So.

Hi. Good morning, Amy. Surprise.

What a great surprise.

I totally was like, can I crash this live? Because I know that people have a lot of questions just about the body for the athletic club. And I also thought, obviously, nutrition is such an important part of what we do here at Bodyfit by Amy. And I thought, oh, my gosh, why don't I just join and then we can, yeah, just talk a little bit about what we do nutrition wise, answer any questions and then just take the opportunity to answer questions that some of you may have. So I did see one question that I'm going to go ahead and answer right away. And that question was, I'm a vegetarian. How can I make sure that I get enough protein? Protein. So great sources of protein for vegetarians are going to be the things that you typically expect to hear. Right? So beans, lentils, nuts, and seeds actually are great sources of protein if you like textured protein. So things like tofu or tempeh or satan are also really good options. As far as milk goes. I really like soy milk is a great source of protein. Protein. If you don't like soy milk or if you're allergic to soy milk, then pea milk. So pea.

Are also.

Is also a really great source of plant based protein. It's a nice way to kind of get it from milk that way. But one thing I love to tell all my vegetarians that they seem to overlook often is that you can actually get protein from foods that we don't traditionally or typically think of as having protein. So things like oats or even things like bread, for instance, like a whole wheat bread can have about 3 grams of protein per slice. So even though it is an incomplete protein and not a perfectly whole protein, like say a piece of chicken, all of those little amounts of proteins do add up. And throughout the day you can certainly get enough. So, so don't discount, you know, the grains, the oats, the seeds, the nuts, rice, for instance, all of those things. Quinoa. Of course, most people I feel like, know that there is a decent amount of protein in that. But there are a lot of these other foods that we don't traditionally think of as protein. Foods that do have a really decent amount of protein and it does contribute to your overall day. The other thing that I want to mention real fast too is that I think as we're constantly bombarded with the messaging that we need protein, protein, protein, protein. It's true, protein is super important, but it is easy to get and most of us get plenty of protein. So even by just consuming a very well balanced, very diet of plant based foods like nuts, seeds, whole grains, legumes and such, you can absolutely hit your protein goals that way. And of course there are some of the other things if you feel like it is a little bit harder. Protein powder is a really great option recently actually, Kurt is the one that introduced me to it, which is oat, milk, flour, which is an excellent source of protein. So oats themselves actually have a decent amount of protein in there. And but if you're able to kind of isolate the protein from the oat itself, then that can be a really, really helpful option. And I have seen that in stores now. So there's that. Am I just want to make sure, like I haven't checked in with anyone. Am I here? Can you see me? Can you still hear me?

Hi. Yes, you're here. You're here. I think we finally figured it out. Yeah. So can you see the questions?

Okay, I can. Yes, I can.

Yeah, yeah. Because we had a few others. So yeah, maybe you can hit a few more nutrition because they're coming in and people are excited to talk to you.

Awesome, Amazing. Or if you see them, do you want to just tell me?

Yeah, yeah. So Janine is asking, do you have lunch suggestions that are veggie that I can prepare easily at work? Yeah.

So I actually that's A great question. Lately I have been into like a snack box or like a snack bento box. So I will often do like carrot sticks, celery sticks, some cherry tomatoes, and then I will pair that with some hummus, some crackers, some peas, and that is for instance, we've got the cheese and the hummus that's giving me some protein. The hummus also has some oil in there and it's made from sesame seeds too. So you're getting some healthy fats that way. Obviously you're getting a big wide variety, all of those veggies from the carrots, the celery sticks. And really this is up to you. Whatever veggie you have on hand, whatever veggie you want to bring in and try. So you're getting the veggies that way. And then the crackers are giving fiber rich carbohydrate, helping me with the satiety component. So I would say that's probably the quickest. And you can even, you can save some money if you want to pre chop everything yourself or if you want to splurge and spend a little bit more money, you can buy all of these things pre chopped nowadays, which makes it even more convenient. So just depending on kind of what your priorities are.

That's exactly. Also what I do for my kids for lunches is they have the little bento box and we do cheese, crackers, you know, carrots, cucumbers. It's such a great way to like have all these snacky things that you can grab. But you get lots of nutrition that way. Someone else was watching, was asking about collagen. Is collagen powder healthy? I'm a vegetarian, so we definitely can talk about that.

Yes, that's a great question. So the collagen craze, so funny. There is some merit to is scientifically proven to help with the skin elasticity. And then type 2 collagen specifically has been found to help with, with like cartilage and joint health.

Yeah.

So I should tell you that if you want to read everything ever about collagen, I did write a super complete and thorough blog on the bodyfitbyami.com website on collagen. Literally answering every single question ever. So if you really want to dive in and learn more, definitely check that one out. But the very quick answer is yes, it's a good source of protein, but it is an incomplete protein. So a complete protein has nine amino acids. So chicken, eggs, cheese, beef, nine amino acids, that makes them a complete protein. Collagen is derived from animal products, but it only has eight amino acids, not nine, making it an incomplete protein. So often I tell people, just make sure that you don't replace like your protein powder or your protein sources with collagen, because you are going to be missing that one amino acid. That's not a big deal. You're still getting the eight amino acids, and that's great. But you do still want to make sure you are varying your protein sources so that you're able to get all nine amino acids and therefore complete proteins.

That has. And, and just to give you guys an idea, we, we do have lots of blogs and Vivian has a ton. I'll try to find the link for that one. But also, this is what we do in the Athletic Club is we will take something like Vivian did a whole live on collagen where we can really break it down. So I think lots of times people say, well, what's the difference between if you do a Q and A at the end of a live or you answer my question, you know, in something somewhere else in the Athletic Club, that is where we really get to dive deep. And Vivian and I are big at looking at the research, the current research, looking at what else is out there that you might be seeing or reading about, or it's coming across your social media and then really breaking it down. And a lot of times it's telling you we try to take a very neutral stance. We have some things that we feel strongly about, but we will tell you, here's what's out there. And sometimes the answer is this could be really helpful. Sometimes it's if it's within your budget. But we really are breaking these things down more in depth than just an Instagram post or if we answer your question in a live or something like this. So I think all of our Athletic Clubbers that are here could say that is one of the biggest benefits of the club is that not only are we going to break down these hot topics, but then we're interacting with you and you can ask your questions in real time just like this. So Olivia was asking, and I think, Olivia, you're asking within the Athletic Club about nutrition coaching. Does Vivian provide nutrition coaching? I think that was the question. So you can break that down? Yep.

Yeah, that's a great question. So I'm actually really glad that question came up because I was going to talk about it. So you can think of the Athletic Club as a group coaching type of approach to nutrition. So as Amy was saying, like, this is what this, this is what you get if you join the Athletic Club. But definitely a lot of that one to one interaction where I'm answering your specific questions. But it's definitely more kind of group based. So we've got the Athletic Club members. You can come on by. We have live Q A sessions, we have zoom sessions, we have lives. I go live every Tuesday, Amy goes live every Wednesday. And then you can ask your specific questions on Tuesday. Usually I will tackle a specific nutrition topic and then that's when I do kind of the, a lot of the heavy education that I think a lot of people really like and I like to use graphics and a little bit about myself. I'm very much an evidence based dietitian. So I'm not gonna, you know, go into fad essential or anything like that. So I always tell people if you like the fad, dieting and restrictions, restriction and rules, I am not the dietitian for you. But if you're looking for a different approach to nutrition, one where you feel like all foods can fit, where you are not torturing yourself about counting calories, where you're able to heal your relationship with food and your body and absolutely you can still have weight loss goals or weight management goals, or building muscle goals, and we can honor all of those things without losing your sanity. So if that's your thing, then I am the dietitian for you. If you want rules restriction and cut out everything you love, I am not the dietitian for you. So that's the first thing. And as far as Athletic club, it would definitely be again more group based coaching. So you get support from the other members, you get kind of generalized guideline and support, generalized guidelines and support from me. And then also in the Athletic club there is the method, which is the nutrition plan that I wrote and created for you all, which teaches you how to build a healthy plate, building healthy snacks and really just has all of the principles about overall basic, well balanced nutrition. So if you wanted now more of the one to one specific, let me talk to you, let me hear about what possible deficiencies and micronutrients you may be missing. What's your specific macronutrient request requirements, what is your specific, like what are your specific performance levels and. Or maybe you have a condition that you're trying to work with, then that definitely brings it more into a one to one individual nutrition counseling, which we just very, very recently released the Body Fit Elite, which is our new personalized program. So that one is a great kind of, that's a great investment. If you're interested in I really want to hone in. I'm just having these confusions. I just want to get my very specific kind of plan directed to me and then Amy can share. So it's actually Amy and I doing that together. So then you would also get very personalized and individualized programming from Amy on the fitness side and then of course for me on the nutrition side. So if you wanted that very individualized coaching and both fitness and nutrition, Body Fit Elite, if you feel like more a group setting, kind of like this type of thing that we're doing right now where I'm answering your questions still but more in a, in a live version or event or when whether it's you type it out and I respond in a comment, then the Athletic Club could be a really good fit. Did I answer that one?

I think that's perfect. And I'm actually so glad that you elaborated because Cassie had that exact same question or she had a different question. She said she was asking about Body Fit Elite because it is new. So you probably just saw it come across your email or across social media. So I'm so glad that you went into what Body Fit Elite is. This is something that you all have asked me about for years. People have said because you know that I used to, I used to have a lot of in person training clients and then I've been mostly in the online space for several years. But we have finally decided to put it out there to you because so many of you have those questions and really need more of that personalized support. So maybe it is Vivian just talked about what it is on the nutrition side of really talking through in depth. You get consultations with each of us, you get weekly check ins and then you get a program that is for you. On the, on the fitness side that would be you're someone who can't follow the calendar or you want to follow the calendar but you want to be able to ask your questions or you need to make some specific modifications. You want a fitness plan that is personalized to you. Maybe it's you can only do three days a week. Maybe it's you only have this equipment. Maybe it's you have, you know, another reason that you need to have a different type of workout plan or you just want that personalized support where you're checking in with me, where I'm checking in with you saying hey, how did your workout go? So if you want that one on one coaching and what's great about Body Fit Elite is you get both. There aren't a lot of programs out there that have that, that have your own personal trainer, your own registered dietitian, nutritionist, that is what we are offering for you. Within that, if you join Body Fit Elite, you also get a membership to the Athletic Club. So you will also have the community support, you'll get the one on one support, but you'll also have everything that we offer in the community. So if you're interested in that, check it out, it's on the website. If you just go to bodyfitbamy.com, it's across the top. You can also email us@infooodyfitbyami.com if you have questions about it. But I think this time of year, especially if you're one of those people who feels like, oh, I've tried this and this was hard to be consistent or I had a hard time with this or I really just need somebody to ask my questions to. Body Fit Elite is for you. So check that out. Thank you for asking, Cassie, because we wanted to talk about that. Anyway, I love how many of you are chiming in about what you love about the bac. So make sure you listen to other people's comments really quick. I think. Who was it that was asking about their membership? Sherry. Welcome. Sherry's just got a gift of an athletic club which you can gift a membership. Carmela is recommending that you gift it to yourself, which is a great gift to yourself. So you can start whenever you want. So whenever you create your profile, if you have any questions about us about an email us. But I know your membership went through a gift from your son. Such a great gift. So you can start that at any point. So we are so excited to have you join us. Trying to see if there's one last quick question. Let's see, let's see, let's see. I'm trying to scroll back through. I think we covered most of us if anybody has it. Do you see anything then?

No, I was gonna say while you scroll, I can just talk a little bit about. Well, a, the surprise that I have and yeah, just tell you a little bit about the Athletic Club. I obviously just talked about Elite, but yeah. So the main reason why I wanted to come on this live today is to tell you a little bit about the Body Fit Athletic Club because also I'm really excited about Elite, but I also think I know the Athletic Club. That's definitely our most popular plan. Right. So obviously we kind of have the free stuff which is this incredible YouTube channel where you can access all of the Workout videos every single day and all of that. And then the Body Fit Athletic Club is kind of that like, very nice sweet spot where you get the nutrition support. It's not quite to the one to one individualized level, but it does give you enough of a taste. I also think I know, like, me personally, I would be somebody that's like, well, I mean, maybe get a feel for the Athletic Club first, see how that supports me. And if I still feel like I just kind of want that really one to one, then you can always upgrade and move on to the elite to get more of that individualized attention. So that's absolutely an option too. I am totally biased with the Athletic Club because we've done it for so long and I love it. I was obsessed with it, what everyone else is saying about it too, which is so amazing. And so I just think it's a really, really fun and amazing community that we have. And it's just a really nice way if you're looking to improve your relationship with food, but also you want to work on your healthy eating habits. If you don't want to just cry over a cookie or ice cream or whatever it is like, yes, that can fit while you're still working on whatever health goals you have. And I really wanted to just come on here and do this today because I know, I know I'm a dietitian and also a human being. And I know that right now, this time of year, this is when everyone's starting to get that sort of feeling of, okay, you know what? It's. Maybe I've had a little too much to drink. Maybe I'm just feeling a little blah and I'm ready. Let's do this New Year, not new me, same awesome you, but with a whole lot more self love. That is something I'm into. And so I just wanted to come on here and just tell you a little bit about what we do and just let you know that you have different options. Like I told you already, if you're looking to do like something super restrictive for 30 days New Year January, that's great. That works for you and you love that. Awesome. Probably you should not join the Athletic Club. That's probably not who we are, right? Or it's definitely not who we are, actually. But if you're looking for something different, something that isn't so black and white, so intense, the number one thing I see that I know Amy sees as well is working with people. Is that all or nothing thinking and people get to so stuck in that hamster wheel of yo yo dieting because of that black and white thinking. And that's a lot of what we do in the Athletic Club. And it's something that I'm really passionate about just personally because I used to be that person and it's exhausting and it never got me anywhere. So I've kind of made it my mission. And I know, Amy, you have a swell on the fitness side to help people recover from that toxic diet culture mentality to get to a place where we can really enjoy our nutrition, enjoy our fitness, but also respect our health and improve it. So that's what we are all about. We would love to have you. I wanted, I know Amy talks about me on these lives a lot and I thought maybe just show my face on here and then that way exactly who I am. But we would love to have you join us. And you know, like I talked in some of the emails in the past too. I think the Athletic Club membership we're offering 23% off, get it for 2023. So you get 23% off of the yearly membership. So it's a really amazing deal. If you met with me individually one to one in a private clinic, you would be spending about $190 for about a 60 to 90 minute consultation. That is essentially. And if you met with Amy, of course that varies too. So with the Athletic Club, it's like you're getting an entire year of both of us for less than the price that you would if you met with, with me individually or with Amy individually or both of us for sure. So it's a really great place to start if you're wanting to just kind of give your nutrition a chance, give your fitness a chance. Of course you're hearing from our Athletic Club members themselves and everything that they love about it, which I think is just amazing. And of course I really appreciate you listening to this pitch because we are doing excited and also because you've listened to this pitch and have stayed here. I actually created a four week meal plan so that I'm gonna give to you completely for free for staying and listening to this. After that I can definitely share or ask. Oh my gosh, I just lost my words. I can definitely stick around for a little bit longer and answer additional nutrition questions. But Amy, I'm not sure how should we do this? Maybe do I just have people email like the info at Bodyfit by Amy? Because I don't want to make their emails here either. What do you think?

Yeah, I mean, I think the other thing is It a PDF.

It's a PDF? Yeah.

Okay. You could also share it in the chat if you have it available to you and people could grab it and then if for some reason you can't get it, then send us an email. Infooit by ab.

Can we put the PDF document like in the comment section of or in the description of this video?

Yeah, we can do that. Yep. We'll put it in the description of this video and if for some reason you can't access it, just reach out to us infoodyfitbyamy.com and oh my gosh, how exciting, you guys. Four week meal plan. Thank you, Vivian. This has been so fun and I'm so glad we did this because I'm so glad that you surprised me and crashed the lab because this is what we talk about, right? That we want to give people more of a taste. Like I can talk about it for hours on end, but this is what you get. Vivian and I did a live together yesterday where we talked about diet culture phrases and fad diets and things that we want to leave in the past. And it was so fun because we got to interact. We had so many people join us. I think we had like 50 people in the Athletic Club who were able to join us. All of the lives we do in the Athletic Club then stay up. So if you can't catch it live, you can always watch the replay. You can always ask us questions ahead of time. The one thing I want to add to all of that is that you probably saw this in your email, but Vivian highlighted the things that people that our Athletic Club members have said. And the number one thing that people are getting from the Athletic Club is consistency in their workouts and a healthier, better relationship with food. And that to me is amazing. That's my mission as well. We want your journey to health, to honoring, as Vivian said, respecting your health. We want to encourage you to move and to be aware of your nutrition and get all those good things in your body, but in a way that doesn't make you feel bad. We are not about shame. We are not about guilt. We are not about restriction. We are about having it be a positive journey. And that's been the amazing thing of the journey of so many of our Athletic clubbers is seeing that change in mindset and how what that turns into is consistency for the long term because you want to keep showing up because it feels good, not because you have to, not because you're trying to reach a certain size or a certain weight, which is fine. If you have those goals, as we will always say, but that what creates that consistency for the long term is how is your mindset and your approach and that is what we are all about. So make sure that you check out that email if you didn't because Vivian highlighted it so, so well. So, okay, so we will put the PDF in the description of this video. So make sure you grab it and if for some reason you can't, then just go ahead and drop us an email. We will make sure you get it. For showing up today and join us in the Athletic Club Again, guys, fit2023 fit 2023 is the code to get 23% off any of the memberships. And we have a monthly, we have a biannual, so six months and we have an annual. Obviously the annual is the best deal. So I would encourage you to jump on that. It's such an amazing community. You get that support, you get that community and then like Vivian said, you can try that. And if you feel like you need more of that personalized support, we will upgrade you to Body Fit Elite at any time. If you know right now that you need that personalized support and you want to work with us one on one, check out Body Fit Elite. And if that's not you continue to show up for these workouts, make sure you're on the email list so you get those free monthly and weekly workout calendars. So many options to join us for 2023 and we're so excited about all of it. If you missed it, Power is our program starting on January 2nd. We are all about helping you step into your power. Not new Year, new you. It's new Year. You do you right. That's what I always say. So super, super excited. I think that. Oh man. Guys, make sure that you read through the comments because our athletic clubbers are really jumping in on what they love about it, which is so fun. So I think we cover most of the questions and if you have more questions, join us in the Athletic Club. That is the place to be. So I think we're good to go ahead and sign off. Let everybody get to their New Year's Eve. Happy New Year's. Next Saturday's live. It's always a fun one. We are doing 2023 Tabata. Everybody loves a Tabata workout. We're going to have a fun spin on it for the new year. But it's always fun to jump in the new year with a really fun high energy workout. So join us for next week's live and make sure that you join us for power starting on Monday. So thank you so much, Vivian, for being here. I'm so happy that you were able to join us and that you crashed. I don't know if you want to say anything else before we go.

Yeah, no, Just thank you for having me, and I hope that I get to meet you and work with all of you inside the Athletic Club or whether that's in the Body Fit Elite program, wherever it is. Otherwise, I would just love to connect with you through the Body Fit by Amy Channels in any way. This has been so fun. So thank you.

Thank you, thank you. Have a great rest of your day, everybody. Happy New Year. Bye.