30-Minute LIVE 2024 Tabata Workout

2, 3. Happy Saturday. Welcome, everybody. Oh, my kids are balloons. And release. There we go. Happy Saturday, everybody. Welcome, welcome. This is our first live workout of 2024. We got the whole crew here. Amanda is here. Sandra in Kentucky, gonna do it later. Mandy, Cassie. Hello. Arlene. Oh, rainy in Maryland. It is chilly here as well. Welcome. Welcome, everybody. Okay, okay. Can you guys go with daddy? Therehere we go. JB coming all the way from Germany. Welcome, welcome. All right, guys, so it is 2024. Happy New Year. Today we are doing something we've done the last couple years. We're doing a 2024 Tabata. Last year we did 2023 and 2022 before that. So. So we are going to have a good time. Everybody loves a Tabata, right? Because it moves fast. But it moves fast, and you can do anything for 20 seconds. So I've got my dumbbells and my kettlebell. Today you can use either. We'll have some body weight thrown. Excuse me. Thrown in there as well. But we're going to keep it pretty simple. I'll give you options, as I always do, to take it down, to take it up. Whatever you knew you need for where you are are today. So welcome. Welcome again. If you're here, say hello. I love seeing who is here. We're gonna get started in just a second. Make sure you have your water. Make sure you have something to move on and get down on the mat or whatever that is for you. And let's go ahead and start moving our bodies. Here we go, team reminder that we're going to. After this workout, we're gonna. We'll get a quick little stretch, and then I'll hang out for a little Q A. So if you have time to hang out with me, you have any questions. Also, we're going to talk about everything. Coming up with Bodyfit by Amy. Obviously, we just started our limitless challenge. We started on the first, but we have more coming up that starts on the 8th. And I'm going to talk about that at the end of our lives. So hang out if you can. I'll give you some more information. We'll. We'll make sure we get some links in there. And then, of course, if you have any questions, you can put those in as well. So good to see so many of you here today. Let's take it right through here all the way. Oh, and if you're a watch user, don't forget to start your watch. I always forget. Let's go ahead and take it side to side. There we go. Open up those arms, big stretch. Right through here. If I can get both my timers going, that would be helpful. Right through here. And let's take it side to side. Jenny, welcome. Catherine, Lynn. Just seeing some of those. Lori. Yes. Let's do it. Catherine is here. Jennifer. Olivia. Elizabeth. Happy Saturday. Chelsea, Karina. Megan. Laura. Faith. Tiara. Oh, with the grand baby. Oh, my gosh. Please share another picture. So cute. Hold it here. Katie and Gray, Michigan. I believe it. Janice, Carrie. Alicia. Mel in Washington. Paula. Elizabeth. Alyssa. Yes. Dulce is here. Oh, I'm so excited that you're here as well. Let's take it to a squat and a hinge. Alexander. Welcome, welcome. Georgia. And you're here. Yes. Mimi, Jolene, Chanel, Natalie. You guys. This is making me so happy. Had to wait for Kurt to scroll through them. Laura is here. Charlotte, Cindy. Welcome, welcome. Right through here. Let's hold that squat down if you can. Just little shift side to side, open up the hips if that's comfortable for you. And then hands down on the ground or on top of your legs. Let's just do a little extension. Extension up through the legs if that's comfortable. And then here, Shelly, Welcome. Rachel is here. Right through here. Yes. Team. So from here, if you can, we're gonna walk it back to that high plank and then walk it up. You can come all the way up. So just a little walk back. So we really open up the hips, we fire up the core, we work through the back. Everything going. If that's not right for you, you can just take it to a little lunge back or you can take it down to your knees. You do you. You know what I say it's your workout. Here, here. And one more. Let's hold this one down right here in that high plank or the knees, a little forward and back. Little drop of the hips if you can. You can even just drop the knees down. And let's take one foot up. Let's get that world's greatest stretch because we love it. Big stretch here. You can either hold it or reach through. Knee can be down or up. Right here and hold it down. Tie my shoe while I'm here and let's take it to that other side. Hold and stretch or a little rotation. All right, team, so working into body intervals today. 20 seconds on, 10 seconds off. 4 minute rounds. Go ahead and work your way back up to your feet. Take your time. You can walk your hands back or you can walk your feet forward already. When it team. Here we go. Tap it out and reach. So Tabata Intervals. And we're going to do that split, split four and four. Instead of alternating between two exercises, you'll have four rounds of one exercise each time through. For many of them, I'll give you a way to up the intensity, but you can always do it back to basics. As you know, it's your workout, so I'm going to give you some options. But essentially every Tabata round will have two back to basics exercises that you will do four times through for 20 seconds. 6. Super simple, super fun. And it's gonna go by super fast. 20, 24 Tabata. All right, team, so stretch it out right here. Shake everything out, get excited, grab a quick sip of water if you need it. I'm right here with you before we jump right in. All right, then, let's grab some dumbbells. Something heavy to start. All right, team, so we're going to start with a little lower body. Why not? And here's what we've got. We're going to take it to a reverse lunge to start. Alternating right and left. Nothing fancy. Stepping back if you need to. Of course, you can tap back, you can tap back. That is your first four. Your second, of course, is going to be a bent over row. Super simple. If you need an option, you can go one at a time. Four rounds of each, starting with your lunge. Let's get it done. Core engage. 20 seconds. Three, two, one. Hey, Hannah. Welcome. Here we go. Shelly is taking down her Christmas decorations. That's what I have on the agenda later today. I'm sad about it, but also glad about it. We're a little cluttered over here. Drive up through that front heel, drop that back knee. Last one. And breathe. Now you have 10 seconds in between if you need to set those weights down, especially if you're going heavy. But remember, it's quick. Let's do it again. Here we go. 20 seconds. Right through here. Remember, you're stepping jack back hip distance apart. So we say train tracks, drip some water. Train tracks, not tightrope. Chest open. Drive up through that front heel. Last one. Yes, team. All right, we got two more. So if you want, we're gonna pulse for three. Step it in quick. Pulse for three. Ready? Here we go. Three, two, one. Step and switch. Three. It's only 20 seconds. You can also just do your regular back to basics. Step and switch. Three, two, one. Yes. Hannah. Birthday month. Happy birthday. Last one. Three, two, one. Boom. All right, one more time with the lunges. You can do back to basics. You can do that pulse. Let's do it. Here we go. 3, 2, 1. Step in quick. 3, 2, 1. Drop that back knee. Here we go. Yes, team, here. Keep it moving. 3, 2, 1. Give your hands a little break. Second half of this tabata, it's our bent over row. We got a nice flat back. Pull those elbows in and up right through here. Let's go ahead and get it done. My heart rate's up on that. Here we go, team. Heavy weights, if you got them, you're alternating with the kettlebell. That works, too. Hinge it. Here we go. Row. And up. Squeeze in the shoulder blades. You can be feet parallel like me. Nice flat back. If it feels better, you can also stagger again. If you need to alternate, totally fine or together. Squeeze. 3, 2, 1. Again. You can set them down in between, but remember, it's only 10 seconds, so if you got something lighter you can hang on to, go for it. Let's do that same thing one more time, then we'll up our intensity. Here we go. And here. Now, we talked about this before, but you don't have to get super high with those elbows really just coming to your sides or just pass with our lats. We actually don't have to push for more range of motion because we really want to get the back working. Last one. And relax. All right, team, this time, if you want, we're going to rotate. I'm going to pull my elbows in, but my palms are up. So a little bit different. Palms to the back. Rotate. But it's still a row, not a curl. Let's do it. Here we go. Squeeze. And here. So look what's happening with my shoulders and my elbow. I'm still getting that nice upper body pull, but I'm getting that rotation through my shoulders, elbow, and wrist. Yes. Can you get one more? Boom. All right, team, this is it. Your last 20 seconds of this round. You pick regular or rotating in three, huh? Let's breathe. Two. Hinge it. One. Here we go. Here we go. Dixie jumping on to say hi and happy New Year. Oh, hosting a winner. That sounds fun. Good to see you, Dixie. Have fun. Breathe. Squeeze. We got three. We got two. And one. Relax, team. Set those down. Oh, man. Hopefully you're feeling it like me. Grab some water right here, guys. So that was it. That's what it looks like. Two moves going through each four times, giving you an option to up that intensity as we go. Speaking of, we're going to take it down to the mat for this next round. So if you have a mini band, you know, I didn't Mention it up top, but if you have a mini band and you want to use it, go ahead and grab it. And if you have a kettlebell, we're going to do a close grip press. So you can either do one heavy dumbbell or one kettlebell. I'm going to show you from here. If you want to have that band above your knees, we're going to add that bridge. So we're here, team. Watch me. For your first round, you can either just do your press or press with the bridge, with or without the mini band. We got that four times. All right, so a lot of triceps, a lot of chest. 10. Then we got two times with our little side plank clamshell. With or without the band? With or without the clamshell? 2 times right, 2 times left. Join me on your back. Optional band, optional bridge. You can start with just the press or go ahead and add that bridge. In three, two, one. Here we go. So make sure you get a good feel for that press motion. We want to focus on that. Elbows come right down by your side and then press up strong right through here. Kettle bell is freezing. It's been in the gym all night. Two and one. We're gonna do that same thing one more time. Maintain some tension with that band and just think about pulling up through the abs, the glutes, the hamstrings while we press. Here we go. Take it up and down. Remember, you can just do one. You can keep it just the press either way. I want you to think about what your core is doing. Let everything in. This round is going to feel nice because it's all on the mat. We got lots of core. 2 and 1. Yes, team. This time we're gonna go up and out with those knees. Even if you don't have the band. Just little press out and then same strong press. Here we go. Up and out. Up and out. Right through here. Yes, team. Elbows in tight. Press straight up. Core engaged. You gotta lift those hips to the ceiling. One more. Yes, team. Whoo. My hands are so cold on this cast iron kettlebell. I'm sure some of you can relate. Let's do it one more time. Up and out. Here we go. So when we take that grip, that close grip, press. Even if you have two dumbbells, we activate more triceps right back of the arms so we get upper push all the way through chest, shoulders, and lots of tries. And then, of course, we've got lots of booty and core. Relax. Roll over onto your side. Watch me, team. You don't have to do anything with the kettlebell. We're not on our elbows. You can just do a little hip lift. Or if you want, you can add the clamshell at the top, opening up with the knee with or without the band. We got 20 seconds. Two times on the right, two times on the left, and that is it. Let's do it. Here we go. Can also just hold, which we might do our second one right here. Lifting for the oblique. So we got a lot of core working. And then again. Glutes, hips, outer thighs. Breathe. Yes. Relax it down. Give yourself a little break this time. If you want to hold the side plank and do that hip lift, you can. Or do exactly what we just did. Here we go. So you're either here holding it up or dropping it down in between you. Do you. That's a little trickier. Feeling those side abs, feeling the hips. 3, 2, 1, and relax. Swing those legs to that other side. We got the same thing here, right? Here we go, team. Lifting up your bridge, your clamshell in three, two, one. Here we go. Right through there. Lift up and out. Core engaged. So close. I know we think we get a breakdown on the mat, but we just get a whole lot of burn. Right? 3, 2, 1, and relax. Faye is going for it. Now. Just kick your slippers off. Yes. Last time you can hold it up and do the clamshell or put them together. Let's do it. Here we go. Lots of deep core. So really lift up through the center, zip up that core, lifting up from the shoulder into that side plank, and then you don't have to lift that knee very high. With this clamshell, it's about pelvic stability and isolation. We're not worried about getting super high. Last one, team. All right. Take that band off if you have a band. If you don't, I'm sure you still felt it. Quick little stretch while we're here, right? Little extra glutes and booty. All right, team, huh? Let's grab some water. What do you think? You know what I think? I think maybe we need a kettlebell swing in the middle here. What do you think? Might be kind of fun. Maybe we'll start with a deadlift. All right, here we go. So grab a heavy kettlebell or heavy dumbbell or two heavy dumbbells if you got it. We're gonna start with our deadlift. I almost always start my swings with this because this is your prep work, but also this is your modification. So your deadlift is just your hinge drive. The hips to the back. Stand up straight, trying to keep those shoulders pulled back, trying to avoid rounding in the back. So go ahead, wait in the center or two weights if you got them. We got 30 seconds with the deadlift. Core wrapped, shoulders back hinge. Let's stand up straight. In three, two, one. Here we go. So with this deadlift, I want you to focus on that hinge motion. Hips to the back. Think about a strong, stable core so you're nice and tight, but you're breathing through it, especially at the top. When we squeeze in those glutes, we connect with the pelvic floor. What we're not doing is hyper extending in our back. We're coming straight, but we're still locking out. 5, 4, 3, 2, and 1. All right, team, so you can keep that, or if you've done a swing before or you want to try it, remember your swing. We're going to power up through the back of the legs. We're going to lock it out. Gonna let it drop. You're not lifting with your arms. And not too deep in those knees. Let's hinge it and swing it up. 30 seconds. Shoulders back. Core engaged. Let's prep it. Three, two. Eyes up. Power. Let it drop. Power. Let it drop. Use your breath to know when to lock out. Push into those feet. All the way up through the back of the legs, the glutes, the hips, the core, the shoulders. But again, arms are just along for the ride. Lock it out, let it drop. Yes, team. Keeping those shoulders pulled back, squeezing those armpits. Sounds strange, but it's gonna help you activate your back. We got three, two, one. Swing and relax. Carmela, just coming into. Say, happy 2024. Hello. Hello. Grab some water, team, if you need that. My heart rate is up. How about we get our next round with a kettlebell? So if you've got it. Otherwise, one dumbbell will work as well. We're going back to standing here. So here's what we're going to start with. Alternating side lunge as we go through. We're going to add a little squat in the middle, side lunge. And you can either squat it with your kettlebell down, or you can do that clean right where we catch it. But we'll start with the side lunge. Starting with that. Then we'll get some standing presses with our kettlebell. We'll add some rotation as we go. So go ahead. Shoulders back. Yes. Arlene needs a heavier kettlebell. It's probably time. All right, team, shoulders back. You're stepping out into that side Lunge. Drive the hips to the back. You can have the kettlebell wherever it's most comfortable for you. Let's go. Right and left. 3, 2, 1. 20 seconds. Side and up. Right here. So you can have the kettlebell right in the center. Or if you're comfortable, you can hand it off side to side so you can really sit deep with it. I really like bringing the kettlebell close to that foot so you can really shift your weight. One more. Yes, team. Same thing. Just like that. Let's keep it back to basics. Right and left. Another option is, of course, just stationary. If that's better for you, Here we go. Side lunge. Step it in. Give yourself a second at the bottom of that movement to feel the weight shift. Power out of it. Yep. And here. Take it here. Drive it up. Yes, team. And up. Boom. And relax. All right, this time, team. Side lunge. You can clean it. Squat right here. Drop it. Side lunge, clean Squat. Catch your breath. Shoulders back. If that's not right for you, just keep the side lunge. In three, two, one. Here we go. Side clean. Squat. Get low as you clean. Give yourself time. And down. Take it here. Sit low. Drive it up. Yes. Three, two, one. And breathe. Heart rate one more time. Just like that. Let's get it done. Here we go. Side lunge. Clean. Then our lower body gets a little break. Don't worry. Right here. And up. Yes. 5, 4, 3, 2, 1. Burn. All right, team. Breathe for just a second. Here's what we got. We're taking it regular press up and down. Then we'll add a little rotation. We may even add a little push press. So we're here. We're just straight up, straight down. Let's do it. Core engaged. Notice how doing this right after those lunges, it's gonna keep that heart rate up. Even if you got something lighter, you're gonna feel it. You can go out a little bit in front of your body. We don't want to arch that back. So if you need to stagger, stagger right here. Three, two, one. Relax. Let's do the same thing again. Upper body push. We get all through those upper body muscles working hard as well as stabilizing with our core. Let's do it. Three, two, one. Straight up. And here. Stagger if you need to. Right here. Elbows in. Up. Yes. Team, can we get two more? I think we can. Yes. And relax. Gus and Candace. Ah. Happy birthday, Candace77. Oh, Gus and Candace, valued members of our body Fit athletic club. Happy birthday, Candace77. Still showing up all Right, team, so watch me here. We're gonna take it with a little rotational press to the center rotational press so we get a little extra core. Let's do it up and in. Totally optional, but if you are rotating. Watch me. I'm pivoting through my knees and my hips. Breathe right through here. Here. One more. Boom. Yes, team. All right, one more time through. If you want, you can add a squat to that rotational press, but it is totally up to you. But let's get it done. 3, 2, 1. Rotate. Yes. You can breathe. And down. Drive it up with or without that squat. Get that power to give you that extra push. One more. Boom. Grab some water, team. Who's feeling it? I know. I know I am. All right, here we go, team. We're gonna get one more swing after that. Spilling water everywhere. And thankfully, with this angle, you can see it up close. One more swing, team. Let's grab your heavy kettlebell or dumbbells. And then we got one more round. And guess what? It's on the mat. So you can keep your deadlift. 30 seconds here or 30 seconds with that swing. Either way, I want good form, I want good core connection. Locking out of the top power. Then let it go. Shoulders back, soft knees, hinge it. Deadlift or swing, your choice. Here we go. 3, 2, 1. Power up. Let it drop. The most beautiful thing about a swing, which really is all of our exercises, right? We want good form, we want good movement patterns, but then we gotta generate the power, and then we gotta let it go, right? We gotta trust our body and trust the process that you've done, the work. You know what to do. Now let's generate that power. Push to the heels, drive it up, let it drop. Three, two, one. Swing and relax. Mandy, we've all been there. Don't worry. All right, guys, catch your breath. One more round, we're down on the mat. Here's what we got, team. Let's start with just some upper body and some core, but we'll start with just the core. So we're down on the mat. Are we gonna make it? We're gonna have to make this one a halfway. Let's just do our bicycles for two. Then we're gonna get a mountain climber for two. So no weights. We're gonna do this half. 20 seconds, two times through with each. Let's get a core burner. Wrap that core. Join me on the mat. If you want to take this standing or just with the knee. Right through here. Let's do it slow. And control half tabata. You got it. And breathe. Take it up, up. Rotating, but keeping everything pulled in in the same center. Yes. Three, two, one. Hug those knees in. We'll get that one more time. Keep it slow, keep it controlled. Tuck that pelvis. Wrap that core. You can keep your legs a little higher if that's better for you. Let's do it. Core burn. Yes, you can. Boom. Right through here. 3, 2, 1. Flip on over into that high plank position. If you want to modify with the bird dog, you can. You'll still get that core. Otherwise, we're gonna run or tap. Here we go, climber. Tap it in or run it in. Either way, strong core, nice and strong. Stable. Hips are square. Drive the knees into the chest. I'm not worried about how fast you're getting in there. I just want you to get that core connection. Stay tucked and relax. Stretch it back. One more. And this is at our last half tabata, so lift in the center. Drive the knees. You can take them across if you want, a little diagonal or keep them regular. Here we go. Cross. Yes. Team, we are so close. Take them all the way in. For three, for two, for one. And relax. Oh, man. You guys, you know why we made that a half tabata? Because I wanted to save time for our bonus move. Let's do it. Here's what we got. Team one, Heavy dumbbell. If you got it, watch me here. This is what we got. We're gonna curtsy, we're gonna do a bend over row. We're gonna step it in, we're gonna snatch, then we're gonna squat and press. We're gonna do 30 seconds on the right side, 30 seconds on the left. So curtsy, row, step it in, get set. Snatch your high pole. So you can just pull, pull it up, or snatch all the way up, then bring it down, squat and press. 30 seconds is not long. You can get it done. We'll probably just get a few each side, but let's push through. Low in the curtsy, Strong in that upper. Here we go, team. In three, two, one. 30. Here we go. Curtsy row, step it in. Hinge, snatch, racket, squat and press. Back down. Curtsy row, step it in. You can go faster or slower than me. Just make sure you got that good form. Curtsy row, step it in, hinge it, snatch. Yes. Can you get one more on this side? You don't have to do all the parts. Breathe. Catch your breath for 10 seconds. Let's do the same thing. Other side. If that is not right for you, you figure out what you need to be doing. Maybe it's just the curtsy row. Maybe it's just the snatch. You do you. 30 more seconds. 3, 2, 1. Here we go. Ha. Yes. 157 people strong in 20, 24. We're gonna keep it up. Snatch racket. You do not have to go fast with this. We're gonna get them in. We're gonna get that heart rate up. We're gonna get that last big push. Yes, team. Five, four, three, two, one. You did it. Set those down. Yes, team. Man, I'm feeling it. I don't know about you. Grab that water. Nice thing about this camera angle, too, is you can really see how much I'm sweating, how high my heart rate is. We did a team. I told you it was going to go by quickly. It's exhausting, but it's fun, right? Let's tap it out right here. Make sure your weights are out of the way. Yes. Thank you all so much for being here again. We'll get a quick little cool down right here, and then you can keep stretching or you can hang out, you can make your coffee, whatever it is, and we'll chat for a few minutes. Let's go ahead and take those arms up here. I want to tell you guys about a few minutes. New fun things we have coming up, of course, our limitless challenge, which is free for everybody here on the YouTube channel. Please make sure you're subscribed and that you're signed up to get the emails. All of that is in the description below. You want to be on that email list. I promise we don't spam you with a ton of emails, but what we do do is we send you an email every week on Sunday that gives you the workout links early lead. So, as you guys know, let's get a little stretch right here in that hamstring. As you guys know, we release a new workout every day or we release the day's workout the night before. And if you're in a different time zone or you need to do them on a different schedule, the way to do that is to get that email. You can sign up for it, and again, it will come to your inbox on Sunday. You'll have it waiting for you. You can make your own playlist. You can bookmark the workouts so you have them before everybody else does. So make sure you get on that. We also send out fun things blog post, lots of information for myself and from Vivian, our registered dietitian. And please, team, if you can, if you're not subscribed make sure you subscribe to this channel again. It's one of the things that really helps me out here. One foot up right here. And please share with your friends, whether that's posting on social media or telling your friends about Bodyfit by Amy. We want to get more people moving in 2024 and more people moving in a way that feels good for them. So by you subscribing and sharing the channel and liking all of the different things that you're able to do here, that helps me be able to keep making these free workouts for you. So we would love to get to a million subscribers soon. We'll start with 900, 000. Let's get to get to there first. Tilt that hip forward. All right, team, please continue stretching. But right now, let's get one big deep breath in and out. You did it. That was your 2024 Tabata workout. Great job everybody and happy New Year. Jenny Goodwin work Sandra in Puerto Rico. Jenny says clamshells are my nemesis, but you did it. I know. Such a small movement, but it burns. Tiffany. Thank you. Thank you, Rebecca. Shelly. Oh, excellent team. All right, so grab your water if you want to hang out. If you have any specific questions for me, let me know. I'm gonna sit and get some stretching. I would recommend if you want, you can do some seated hips stretching. You can do a child's pose, whatever it is you want to do to get some extra stretching, some extra mobility while we are chatting here. And if you have any form questions, I can get on my feet too. Let's see. SNR has a question. Have you ever thought about starting a vlog channel on YouTube? Great question. I will tell you in the same vein we this year, the year 2024, is the year that we are starting the Bodyfit by Amy Po podcast. So it'll be similar because that will be wherever you get your podcast but also here on YouTube we'll have recordings. So similar we'll be having guests, we'll be having topics that you want to hear about because I definitely want to get lots of feedback for you of what you may want to hear about on the podcast. So that is coming soon. Thank you for that question. Megan. Jumped on to see the bonus move. Gonna squeeze it in before. Oh no, it's turning one. Happy birthday, Noah. Alozia. Thank you for being here, Megan. Oh, clamshells don't hurt anymore. Good for you. Thank you Charlotte, for being here. Alicia. Oh man. Dulce. Thank you. I miss you, Dulcie. All Right, team. So while we're waiting, if you have any questions, put them in the chat. I do want to tell you about some things that we have going on. Obviously, I just mentioned the podcast that's been a dream of ours for a long time. As most of you know, we have a lot of things going on. Cheers, y'. All, hold on. A lot of things going on here at Bodyfit by Amy and we are a small but mighty team. It is just myself, Kurt, my husband, who you guys know behind the camera. Vivian, our Body Fit registered dietitian, nutritionist, but she wears a lot of hats. She does a lot of our. Almost all of our graphic design and marketing as well. Mariana, who is with us part time, who does so many different things. So we're a small team. We have so many things that we're wanting to do and trying to do, but obviously we have to make sure that we're getting all the things that you're used to, prioritizing those first. So know that there's a lot coming on in 2024, but some of it will take a little time. But we always love your suggestions. One thing I do want to tell you guys about that you may have seen, maybe you saw on the banner on the main page here on YouTube or in your emails. You can. Starting on Monday, we have a weight loss focus group over in the Body Fit Athletic Club. It is a separate private community and listen, guys, I want to clarify this. Kurt is going to make sure that he puts the link in the chat here in case you want to apply to join us in that. You guys know that weight loss is not my focus here on the channel. I don't talk about it in my workouts. And honestly, Vivian, even though she's very, very knowledgeable, over in the Bodyfit Athletic Club, our focus is helping you have a healthy relationship with food and exercise. We call it nutrition by addition, not restriction. We don't want weight loss to be your main focus, but for so many of you, it is a goal and we want to honor that and we want to help you do that in a healthy and sustainable way. So this year we are doing a weight loss focus group. You do have to fill up the application. Just Vivian, get some preliminary information from you. She's going to be heading it up. Again, it is a private, separate community over in our athletic club on the Body Fit by Amy app. So you have to join the Bodyfit Athletic Club to be in. It is six weeks of a course and then a six week maintenance phase. With that, you get meal planning, you get a nutrition plan, you get a workout schedule that's going to be tailored toward weight loss, if that's your goal, and so much more. Vivian has amazing topics that she's going to be covering. So. So I know it's not something that we focus on a lot, but this time of year, so many of you have that goal. And what we don't want you to do is go out there and fall prey to all of the crazy things that I'm sure you're seeing on your social media feed or that you're hearing of, you know, diet pills and fad diets and crash programs and extreme, extreme exercise programmings. Things that maybe aren't effective, definitely aren't sustainable. And some things, you know, when we talk about supplements or different things that are marketed to the weight loss community, some things could be downright dangerous. So that's what we don't want to do. We don't want you to go seek it out somewhere else. We would rather have you be working with us again. Vivian, our registered dietitian nutritionist, she's extremely knowledgeable. She's worked with all different types of populations and she comes from an intuitive eating and a computer compassionate approach. So it's going to be non restrictive, it's going to be positive. It is not going to be about shaming you into working harder or, you know, cutting all of the things you love out. We're very excited about it. But I wanted to give you guys a little bit more information because I know there have been some questions. So excuse me, guys. Always after the workout, I'm like about to sneeze. So the information, were you able to put it in the chat? Yeah. So if you can click on that link that Kurt just put in the chat, that will give you all the information and you can click to apply. You have two more days to get the early bird discount. So make sure that you get on that. If you think you want to join us. You also get all of the other, all of the other perks of the bodyfit Athletic club. So it's great. So just applied on five months postpartum. Would this weight loss be okay for me? Yes, Vivian. The good thing about the application is that Vivian is going to ask you a bunch of different questions and she will determine if it's appropriate for you. It's obviously, as you know, when you're postpartum, it's dependent on a lot of things. Breastfeeding, making sure. If you are breastfeeding, making sure that you're getting enough nutrients but the application will ask you a bunch of different questions and then Vivian will connect with you on that. So yes, Jennifer, Vivian is a wealth of knowledge and funny. I love it. It's so true. If you don't know Vivian, we call her our sassy and classy professor. She brings the sass. She tells it like it is. She's going to tell you the truth. She is not going to tell you that you're going to lose £20 in a week. She's going to tell you a way to do it healthy and sustainable and not sacrifice your sanity and not feel bad about yourself in the process. Us. So something new that we have going on, lots of, lots of compliments for Vivian. She is amazing. So you want to be a part of this with her. Make sure you apply and fill that out and she will get back to you. So that is starting on Monday. Also sometime soon next week we'll be opening the doors for Body Fit Elite. That is one on one coaching with me. And you also get consultations with Vivian as well. Well, so if you are looking for a personalized program, you can check out Body Fit Elite on our website. We'll be opening those doors this week. We only have a few spots because we keep it pretty small. Again there. We're a very small team. There's only one of me and it is a very personalized one on one approach. So if you're interested in that, you can check that out or you can send me a message info bodyfitbyamy.com so let's see. Any other questions? Am I missing anything? Let's see. Lori is excited for the podcast. We are too. So if you guys have thoughts about things you'd like us to talk about on the podcast, obviously we hope Vivian will make an appearance here or there as well. But if there's something you want me to cover or something that you would like to see, I think somebody up there asked about a reveal of our new studio that is coming. I actually was just compiling all of these, the footage from when we were building. So yes, that will be happening as well. So let's see. Charlotte. Oh, okay. So yes, Vivian has been going through, we got a ton of applications so she's been going for them individually. Again, we wanted to do this thoughtfully. We wanted to do this ethically. If you're someone who is underweight or it's not, not appropriate for you, she will be letting you know. However she is going through those, she's going through all of the applications. She's been working day and night doing it. So you will know sometime today or tomorrow. And then we will get you all set up for our Monday start. So Mandy has a question. I have arthritis in my feet and find lunges painful. Are the alternatives that can work the same muscles? Yes. Great question, Mandy. So I'm going to get on my feet, feet and then I'll get to your question. Gus, thank you. Thank you. So you can do little side steps. If the lunge part, I'm guessing this is the part that is painful in your feet, you can do a little tap back where you keep it. So I love this tap back as an alternative because you're not getting in that full movement all the way through that back foot, which can be painful sometimes for people, sometimes feet, sometimes knees. Keeping the weight in the front foot and just tapping back. So if you notice I'm keeping this foot flat and I'm tapping back here. And if you needed a little balance to do it to keep the weight out of that, you could just grab onto the wall or you could grab on to a sturdy chair, countertop, something like that. You can also always, always, always substitute a squat, a plie squat, a side lunge where we can keep our feet flat. Flat, right. If that is the issue of keeping your feet flat, any squat, squat side lunge is a great alternative as well. Guys, thank you so much. We want to help you. What's best for you? Watching the Body Fit Athletic Club or watching in YouTube? We're subscribed, but we also like the video. Oh, thank you so much. Listen, Gus, it really doesn't matter. We, we offer that perk in the Body Fit Athletic Club and that so everybody knows in the Athletic Club it's on the Body Fit by Amy app. So we put all the videos there as well for the current challenge and for our different programming. So you can watch them ad free. You can also save them. You could also download them to watch them offline for a short period of time if you needed that as well. So that is a perk of being in the Athletic Club. It does help me to keep watching them here on YouTube as well. But Gus and Candace, that is a personal preference. Whatever is best for you. If you're watching it in the Athletic Club, you are paying for that privilege and we so appreciate you for that. So totally up to you if you can still spread the word and you can also still, you know, share the channel in other places. But totally up to you if you're a member of the Athletic Club, you can watch them anywhere it suits your fancy. So, let's see, anything else? Lori, is the challenge good enough or should I be doing more? Lori, the answer to that question, as is the answer to so many questions, it depends on your goals and it depends on your lifestyle and what is right for you. So if you are someone who just wants overall fitness, who wants strength, endurance, making sure that you have good muscle composition, making sure that you have good stamina and, you know, lung capacity and heart health, making sure that you're learning, you know, you're doing balance work and you're generating power and all the things that we want, good mobility, then absolutely everything that we're doing in our five day a week challenge is enough. Now, again, if you have goals such as weight loss or fat loss or body recomposition, that is something where you may need something a little different or something a little bit more. So that's what we're going to be talking about over in the focus group in the Athletic Club. If you're someone who has a goal to do an event, maybe you are a runner or a cyclist or triathlete, obviously you have to be training a little bit different for that. So it depends on your goals, it depends on your lifestyle. This is the time of year I want to be mindful of people who get very, very excited. Not you, Lori, because you've been consistent for a really long time. But some people who are just getting into it can go into that over training mode if they do too much too fast or they can just get kind of burnout, either their body or their brain or both. So I like to keep things on the shorter side. As you know, with our workouts, we have our, you know, usually the videos on the, in the challenge are 30 to 45 minutes. What you do get in the Athletic Club is we give you a bonus burn, which is usually a 10 minute quick hit. So you have options to add on or to do that instead. But generally speaking, if your goal is health and strength and endurance and mobility, yes, everything we're doing here is going to accomplish that. But it depends on what is right for you. If you want to do more, if you enjoy doing more, if you can do more without getting injured or making sure that making sure that you're getting enough recovery, then by all means you can do that. I know a lot of people that we talk to in the Athletic Club Club are runners on other days or they play tennis or pickleball or they cycle or they do lots of other things. In addition to these workouts, so finding what works best for you and your goals. All right, let's see, Tiff, if I'm lighter on my feet, low impact, does that take away from progress? Do you have to land hard on my feet to get. No, absolutely not. You do not have to land hard. It's all about intensity. So if you're bringing the intensity and that works for you and your heart rate is getting up, then, yes, you are fine. I don't really encourage anybody to land hard. You want to still want to try to land soft to protect your joints. Although our joints, when they react to that impact, they do get stronger. Our bones get stronger. We do want some of that type of training to strengthen our bones and improve our coordination, our balance, all of those. Those things. But, no, it does not mean that it is. I always tell you guys this. Low impact does not have to mean low intensity, okay? So make sure that you're challenging yourself if you need to go. If you feel like your heart rate's not getting up, you may need to go a little harder in it, but it doesn't necessarily have to mean high impact, so. Oh, Melissa wanted to blow Amy a heart. Hi, Melissa. Right back at you. What? What? Okay. All right. Okay, Okay. I wish you would just tell me. All right. Oh. Oh, thank you. All right. Okay, team, so we're gonna wrap it up here. Please make sure that you are subscribed and get excited about week two of Limitless. It's gonna be a fun one. I'm very excited about everything we have in store for you, and let us know if you have any questions, if you, about anything. We are offering here at Body Fit by Amy, and we put lots of links in the description and in the chat for you below. So thank you so much, everybody. Happy New Year. Have a great day and weekend, and I will see you for a workout on Monday.