BodyFit by Amy Live 35-Minute 2022 Tabata Workout

Happy New Year. Oh, it is a happy New year. Happy Saturday, everybody. Oh, baby. Okay, I promise we were happy five minutes ago. All right, team. Hey. Okay. Welcome. Happy New year. Mary, Beth, Charlotte, Melissa, Fazia. Everybody is here, y'. All. We were ready. We were ready. We were happy. I don't know what happened. If you have a toddler, you understand. Janelle. Happy new Year. Jess. First time doing the live workout live. Excellent. Jamie is here. Angela, finally here for a live on time. Simone. Yes. Welcome, everybody. Angela, Other Angela is here. All right, let me get the babies out of the way. All right, team, I am so excited for 2022 with you. Thank you for being here. Laura is here. Deb. Nia. Yes. Everybody. Wendy, Dave and Dulce are both here. This is, I think Dave's first time doing the live. Welcome. Dave. Dulcie is a member of our bodyfit athletic club. Hi, Maya. Hi, baby. All right, we're all good now. We're all good. Sandra, Julie, Julia, Sarah. First time making it to Abby, Aaron, Elaine. Yay, everybody. This makes me so, so happy to see so many of you here. Listen, 2022 is going to be epic. I also want to say 2021 was epic. I am so proud of you for all the ways you showed up. And if you haven't seen it already, check out on the YouTube channel. Also on my social media and in the Facebook groups, I posted a video. A lot of you sent me your sweaty selfies, which is so fun. I love it when you tag me in those pictures on social. I made a little video of all of you showing up in 2021. I'm so proud of all of you. You inspire me every single day. Hey, Natasha is here. Vivi, Mary Ellen. Yay. So fun. Amanda. So fun to see so many of our body fit athletic club team. Megan is here. All right, 2022. Tabata. Get excited team. We are ringing in the new year with a Tabata workout. You know what I always say about Tabata. It moves fast, but it moves fast. Alozia is here. Lisa is here. I think I saw that. Emily and Ryan are here, but I'm not sure. Lainey, it's moving fast here. You guys are commenting. I love it. So Tabata, it moves fast. We but it moves fast. Four minute rounds. We have 20 second intervals followed by 10 seconds of rest for eight rounds. So that's a four minute round. We'll get one minute in between. Each round is a circuit alternating between two exercises. Of course, I'll give you lots of options and get ready because they are themed with the months of the year. Yep. It's a little bit of a stretch, but we're going to have fun with it. All right, Team Natalie is here. Jessica, Rachel. Awesome. All right. Yes. Happy birthday to the Body fit Athletic Club. Thank you for that, Charlotte. We are celebrating one year of the Athletic Club. I'm going to talk about it after this. As always, after the live, I will do a Q and a, grab my computer, answer your questions, tell you a little bit about what to expect in 2022, starting with body fit strong on Monday. Chelsea. Hey. Julia is here. Natalie. Mallory. Yay. All right, team. So we we're going tabata. We are going to go ahead and get started. Let's go ahead and get warmed up. All right. So march it out, jog it out, whatever is good for you. Let's get the blood flowing. Maybe you stayed up late last night to ring in the new year. We did, but not really intentionally. We were tired, but we had a lot of work to do to get ready for Body fit Strong coming up. So we did stay up late. A little bit of celebrating. Just. Just my family of four at home. No big parties, but we had a good time and then we did some work. All right, team, roll those shoulders. Elizabeth is here and maybe Mike, I don't know. Is Mike with you? He usually works out with her. Alexandra, Sylvia, Beth. Big, deep breath in. It's a struggle, but a great way to start 2022. Yep. It's not gonna be a struggle. We're gonna have a good time. Open those arms up wide. Yes, team. Happy new year. Lotta Rachel. Oh, I'm so glad you could join one, too. Yay. Your first live. All right, big stretch here and let's take it up right here. A little hinge. Yes. So glad that you all are here and we are gonna get it done. I don't know about you, but I need to get moving today. Reach up, reach down, reach up, reach down. Hope everybody had a great holiday season. We did a little bit of traveling, seeing family. It was a lot. We had a good time. Who walk it out. But I am ready to get back in the swing of things, especially in the swing of moving my body regularly. I did a little bit while I was traveling, but not enough. And I could really feel it. I missed it. Right. Isn't that a fun place to be? Hold it here. Down dog. When you miss your workouts, right, you miss the movement. So that is the goal for 2022, to keep that consistency or get that consistency, whatever it is for you. Walk those hands back. Round it up. Yes. Let's tap it back. Paula jumping in to say hi. She's gonna do it later. I get it. Lindsay is here second live. Excellent. Amber. Happy new Year from Indiana. Open up those hips. All right, team, let's hold it here. If you're able, put that hand down, Reach it up. Drop that knee. All right, so if you're just jumping in 20, 22 Tabata. Reach that hand down and up. Down and up. Tabata rounds. Four minute rounds. Two exercises alternating. Step it through. 20 seconds of work followed by 10 seconds of rest. It moves fast, but it moves fast. Reach up, drop that knee. Oh, and I should say we're using weights today, guys. Reach through. I realized that I didn't put that when I was promoing the workout yesterday. We are using weights. Step it through and round it up. Tap and reach across. All right, so dumbbells or kettlebells are both your choice. I'm gonna be alternating between the two. You have a good time with them. So if you don't have weights, quite a bit of it is actually body weight as well. So don't worry about it. You can grab some soup cans or water bottles or just go through the motions. You're still going to get the workout. So I would say even about half of it is going to be body weight. So body weight. Dumbbells, kettlebells, Bring it up. If you're here, you're moving, you are succeeding. That is all that matters. Elizabeth is here for her first live. Mariah, it's snowing in Omaha. Amazing. I bet that's really beautiful. I miss seeing snow this year, but let's stretch it out right here. All right, team, so let's get it done. Shake it out. All right, so we are going to grab a set of weights, whatever you got. I'm gonna go with my 10 pound dumbbells. Have them close by. But your first two moves, your first one is body weight. And if you missed it, we're having monthly themed exercises. You can keep that hamstring curl, something like that. Don't go to a jumping jack because that is your first move in your tabata round. So jumping jack, regular old jack or low impact January jumping jack is your first move. Your second move is is a February fly. We're actually going to do a reverse fly. And we're going here just like this. If you need to bend your elbows and make it a little more of a wide row, that works too. Go ahead, give yourself some space. Jumping jacks starting now. 20 seconds is all we need. Right, let's get it done. Low impact is here. Get that heart rate up. January, jumping jack. Going through the full year of exercises. Three, two, one, breathe for 10. All right, reverse fly. So you do that hinge, you're going away. February fly, but reverse. Grab them here in three, two, one. We're here again. If you need to bend those elbows, make it a little more of a bent arm. That works too, if you have a kettlebell. Alternate between the two. Take it wide. Take it here. Take it wide. Yes. 3, 2, 1. Bend your knees to drop them. So there is going to be a lot of back and forth between weights and no weights. So make sure you actually set them down carefully. Give yourself a second. Jumping jacks, here we go. Here we go. Nia and her six year old, Ian. Happy New Year, Ian. Michaela. Linda says it's 70 degrees in Tennessee. Supposed to snow tomorrow. Love it. How's that? Heart rate should be getting up. Three, two, one. And breathe. All right. February fly. January jack. Nice and wide if you can. I'm gonna go a little lighter so I can get a little wider. In three, two, one. Here we go. Breathe. Bring it up, drop it down. Flat back. So I have lighter weights here if you wanna. Again with the heavies. Go wide row. That works too. 5, 4, 3, 2, 1. Man, these weights are cold from being in my gym. All right, two minutes down, two to go. We're gonna do each one of those two more times. No, one more time. All right, breathe. Roll those shoulders. Starting in three, two jacks. Here we go. 20 seconds, nice and light. So I know this is cardio, it's a lot because you don't really get time to recover. That's the beauty of Tabata. So just make sure you keep it moving. Yes. Three, two, one, and breathe. All right, back to that fly. Make sure you have that nice, good hinge and that you're squeezing through the back. In three, two, one. Here we go. Nice and wide. Squeeze in the shoulder blades. If you need to alternate one at a time, even with just the dumbbells. That works too, obviously, if you have the kettlebell. Let's take it there. Five seconds. Four, three, two, one. Bend your knees to drop them down. One more round. Give it all you got, all the gas you have left in the tank. Let's get 20 seconds of jacks. Here we go. Maybe not all the gas left in the tank, but all you got for this round because then we get a breather where you grab water. I Talk you through your next two, two moves. So let's get it done. Totally fine to be here. No shame in modifying. I am glad that you are here. And breathe. Last time with the back and shoulders. Really squeeze. Flat back all the way through. Starting in three, two, one. Here we go. If you want to mix up that grip a little bit, you can bring those palms forward. It's up to you. This is something a little different. I'm gonna give you a few things here or there where you can mix up. Squeeze. Yes. Back. Five, four, three, two, one. Yes. All right, team, set them down. Catch your breath. Grab a sip of water. That is what it looks like. Really quick back and forth between exercises. Whoo. Little promo that the body fit by Amy. Water bottles are on sale on the website now. All right, team, so you keep moving. Whatever you got, you can keep the jack about 30 more seconds. All right, Moving to March and April. My favorite. One of my favorites. Good old mountain climber. You have two options. You can do a standing mountain climber, if you'd rather not go up and down, up and down because it's a lot. Or take it here. Mountain climber here. You know I love it. Then we've got our April alternating side lunge. You can go one weight if you want. Step into it, Step through, step into it. So I'm probably gonna go a heavier kettlebell on that. You do you whatever you got in three, two. Mountain climber. Here we go. You're up. Just like this or you're down. You can run it. You can tap it in, whatever is good for you. If you're modifying for pre, early postnatal, or healing a diastasis, I want you to stay standing. 3, 2, 1. Relax again. If you'd rather keep it upright because you don't want to go up and down, up and down. I know it's quick to do that. Go for it. Let's take it to our side lunge. Ready? Here we go. Take it here. Step through. Alternating side lunge. April, alternating side lunge. I'm not gonna lie, guys. This was a hard theme to figure out. There's not a lot of exercises that begin with the same letter of the months. Three, two, one. Set it aside. Back to back that mountain climber. So if you're coming back down, set those weights down. Take it down slowly. Take your time getting into it. Here we go. Climber. Remember, if you feel your hips popping or you feel like you're super wiggly in your hips, I really want you to slow it down. Drive the knees to the chest. We talked about this informed feedback in the athletic club yesterday. Three, two, one. And relax. It's cardio, but it's also a lot of core, so slow it down if you need to. To really feel it in that core. Grab the weight. Two weights, one kettlebell. Whatever you got, April. Alternating side lunge. Here we go. Take it here, bring it up. Take it here. Bring it up. Yes. Team Dixie is here. Welcome. And Kayla, side lunge. Remember to shift that weight. And it's a hip hinge. Last one. Yes. Breathe. Two minutes down, two to go. I'm gonna stay standing for this mountain climber. It's up to you. If you want to take it across. Up or down, go for it. Ready? Here we go. Standing mountain climber or mountain climber on the mat, it's up to you. Low impact either way or high. Hey, Brittany. Happy New Year's. She's gonna do the workout tomorrow when she doesn't have a toddler. I get it. 5, 4, 3, 2, 1. Breathe. Side lunge. How about we take it stationary for something a little different? Nice and wide. Shift your weight. Push out of it. Keep those feet planted. Here we go. Stationary. Bring it up. Right. Stationary. Another one that we talked about. Informed feedback in the athletic club. You really want to think about the hinge. Hips go back. Chest goes forward as you shift your weight side to side. Two more. Last one. Yes. All right, team, last one round. What do you got? Strong mountain climbers. Strong side lunges in three, two, one. Here we go. You can twist it if you want on the mountain climber, if you want those obliques or keep them going towards the chest. Again. Tap it in, run it in. Don't worry about going super fast. Worry about keeping the core pulled in. Let's get it done. Yes. 3, 2, 1. Relax. Back up on your feet, team. One more time. Side lunges, stationary if you want. We're moving in. 3, 2, 1. Yes. Team just says toddler is with daddy. Amazing. Good for you. Mine too. Happy New Year, Michelle. Five seconds. Let's get it done. Three, two, one. And relax. Two rounds down. Four months down. Grab a sip of water. Team going quickly through this. 20. 22 Tabata. All right, team. All right, so we are on to May again. This is another up and down, so I'm gonna give you options. It is a moving plank, so if you want to be up top, you can just side shuffle here. Otherwise, we're here. We're going side to side for two. Side to side for two. That is your moving Plank. And then we've got our jump squat. So no weights on this at all. You can take it to an actual jump, or you can take it up on the toes. Either one. Let's get it done. Bring it here in the plank, or keep it up high. Starting in 5, 4, 3, 2, 1. Side to side. We got 20 seconds, so I really want you to think about keeping that core engaged. Even though we're moving through the plank. And we're gonna have a few different ways that we keep this plank moving. 5, 4, 3, 2, 1. We're not always going to be moving just like that. This one, we're actually going to mix it up. All right, Jump squat. You can jump it or you can touch down. Up on the toes. It's up to you. In three, two, one. Here we go. Down and down. Breathe. Drop it low. If you want to add some weight to that, you can do that as well. I would say if you're jumping, though, just keep it really light and grounded, but it's up to you. Three, two, one. All right, team. It's a lot, right? So moving plank this time. Let's walk our feet to the side. This way. Walk your feet to the side. This way. Join me in 3, 2, 1, 1. Walk. Walk. You're keeping your hands planted, but you're walking as if you're making a little semicircle. If you're doing this move standing, just keep this right. Keep the side shuffle. That works too. Ah, breathe. Yes. Mallory likes the walking planks. Let's go. Three, two, one. And relax. All right, I'm going to give you another option with the the weight. If you want to do this jump, squat. One jump drop, or one squat? Drop it. Down, jump. Pick it up. Let's go here. Here we go. Down, jump, and up, down, jump. Adding a little weight to it. If you want to just keep body weight and just do your regular jump squat. Or if you want to just do up on the toes, that works too. Here we go. We go. Five, four, three, two, one. Two minutes down, two to go. Look at that, guys. We're halfway through this workout. Moving plank, this time on our elbows. We're up and down. You can keep side shuffling if that's where you are. Otherwise, join me here. Forward and back in 3, 2, 1. So again, most of them are not like this, but we're doing a lot of versions of a moving plank just for fun. Why not breathe? What are we on? May, moving plank. June, jump squat. Three, two, one, stretch. Ha. All right, same idea. If you want to take those toes out into a plie squat. Drop it down, jump it up, Pick up the weight. Ready? Here we go. Take it down, jump. And up, down and up. Or regular jump squat. You can just keep it here. If you want to take those toes out, it's up to you. 3, 2, 1. Relax. Last time through. All right, moving plank. Drop those hips side to side again. If you're. If you're standing, just keep that shuffle. Bring it down on those elbows in three, two, one. Here we go. Drop. And up. And up. Last round. If you're standing, just shuffle slower, fast. If you're here, I really want to feel those obliques. Lift through the center. Hips to ribs. Hips towards each other. Ribs towards each other. Three, two, one. Stretch it back. All right, team, with or without the weight, let's jump it. Or up on those toes. Let's get it done. Last round in three, two, one. Here we go. And up. Toes out. Toes in. Doesn't matter. If you want to keep the jump squat the whole time, you can. Or wait in between. I forget again how fast and furious five seconds tabata is. Yes. Breathe. Grab some water. Team. I know. All right, Catch your breath. All right, team, that was May. Moving plank. June, jump squat. How about we get a little bit of cardio mobility? Take it here. I want you to open up those hips, open up the arms just while we breathe. They'll take a minute. We are halfway through, right? We're really gonna rock this out. But I want to give you a second to get a little cardio mobility. If you want more cardio, jump it here while we settle our brains. I know. That was a lot, right? All right, we're halfway through the year, right? We. We just got through June, so we're going to just July. All right, team, with or without those weights, it's a jump lunge. Watch me here while you're doing cardio mobility. So you can just alternate with your weights here. Or if you can make it a jump, we're gonna do the same thing. Drop it down. Jump. Step it up. Jump. Drop it down. Jump. Grab the weight. Step it up. So we are sneaking in a little bit of a deadlift. If that's too much for you, no weight, just alternate the lunge with a jump or without a jump. Then we have our August alternating row. Super simple. You can keep it here or you can take it to a plank. I'm going to do that Halfway through. Up to you. Alternating row. Dumbbells or kettlebells. Grab those weights if you want, or keep it body weight. We're starting with that jump lunge in 3, 2, 1. Let's get it done. Take it down. Jump if you want. All the way up, take it down. Jump. All the way up. Take it down. Yes, you can. Look at that clock. We are so close. We. Last one. Yes. And breathe. All right, hang on to those weights. We're going flat. Back row. I'm going to start with my dumbbells. If you want to switch to kettle bells, that works, too. Hinge it here. 3, 2, 1. 20 seconds. Up, up. Bring it up. These are too light for me. I'm going to switch. Next round. Breathe high. Mallory, we're already halfway to 20. 23, right? 3, 2, 1. Yes, team. All right, with or without your weights, it's up to you. Jump lunges. Alternating July jump lunge. Here we go. Take it down. Jump. Bring it up. Take it down. Here we go. July jump lunge. There was just a lot of things. There were like, three J months, I think, or two. Two. Last one. Yes. Relax. All right, alternate with that row. I'm gonna go with a heavier kettlebell. I'm gonna drop it down in front of. I'm gonna hinge it here. Here we go. Up and down and down. Flat back squeeze. Breathe. Yes, you can and yes, you will. Last one. All right, team, jump lunges. One more time. I'm gonna go one more time with the weights. My last round, I'm going to just jump. At body weight, it is up to you. In three, two, one. Here we go. Down and up. You got to remember to switch your legs. Right. And up. Yes. Halfway there. 10 seconds. Good. Yes. Breathe. Tap it out. Alternate that row if you want. Team. Take it down to that high plank position. Or keep it up. In three, two, one. Here we go. Bring it up. One dumbbell in the center. Or kettlebell, if that's not right for you, you stay up top. It's up to you. I know it's fast, but let's keep it going. Breathe. Hips are square. Pelvis is tucked. Nice, strong core. Three, two, one. Yes. All right, team, let's get it done. I'm gonna take it here. Regular jump lunge. You can alternate with no waiter with weights. Up to you. Let's Finish strong. In 3, 2, 1. 20 seconds. Yes. You can do it. You can step it, too. And reach it up. Whatever works, but let's do it because you are strong and you are here and you are showing up this year. For three, two, one. Alternate that row. I'm gonna go with my heavy weight last 20 seconds. Bring it down. Let's take it here. In 3, 2, 1. 20 up and down. You can do this standing as well. Keep that standing if that is good for you. You don't want to be in this plank. That's okay. Or if you want to be on your knees, that works, too. We got 5, 4, 3, 3, 2, 1. July, jump, lunge, August, alternating run, row. Done. Sarah says, I tried the jump. It wasn't pretty, but I got it done. Good work again. Everybody grab some water. We have one more full round. Again, we're gonna get some cardio mobility in between. Let's do a little rainbow skater, huh? Take it here to here. Join me. You can keep it low impact. This is all about mobility, but getting that heart rate up. And again, giving your brain a little breather for moving, moving, moving. One last round. September and October. It's gonna be a fun on one. Melissa. Guess who's needed and hurt? Thanks to form Feedback Friday. I love it, you guys. Keep that skater. Watch me. September, swing. Yes. If you've never done a swing before, keep it with your deadlift. It's only 20 seconds, so give yourself a second to prep for it. If you're able, you're gonna swing it up. Let it drop. September, swing. Remember not to stop in midair. Let it drop, and then we're here. Then we have October, overhead press and tries. So two dumbbells are one or one kettlebell. October, overhead press and tries. Go ahead. Make sure those weights are close. Close by. Again, if you're not comfortable with the swing, because we're gonna do a lot of them. Keep it with the deadlift lift. Go ahead. Get set up in the center. Shoulders back, core tight. In three, two, one. Power it up. Let it drop. This is our last full round, guys, so let's work through it. Drive up. Remember, on that swing, you're powering it up. Then let it drop. It's a power move and a reactive move. You got 5, 4, 3, 2, 1. Let it swing and relax. Little petal. And then we're gonna grab those weights. October, overhead press and tries. Here we go. Up, over. You can put one foot back to give you that balance. That works, too. Or be standing, but make sure we're not arching our back. Right. And here. Up over. One more. Yes. October, overhead press and tries. Back to our swing. Let's get set up. Core engaged. Bring it to the center. 3, 2, 1. Power it up. Listen, if you need more time to get set up into that swing, please do not rush it. You can be behind me in timing. You can do 15 seconds instead of 20. Please give yourself time to set it up and get ready. You got five, four, three, two, one. Swing it. Relax. Give yourself a second. Grab those weights. I'm gonna do one this time. Let's get it done in three, two, one. Here we go. Up, over. And here. Yes. September swing. October overhead press and tries. Yes, team. Five, four, three, two, one. Yes, you can. And you did. All right, team, back to that swing. I'm giving us a little leeway on that 10 second rest because I want to make sure we get set up for that swing. Bring it here. Shoulders back, weight in the center. Power it up, lock it out, let it drop in 3, 2. Prep it. Take it up. Remember, as we lock out at the top, you're coming straight up and tall, not hyper extending. Zip up that core. Connect with the pelvic floor. Push those feet in to the ground. Yes, you can. Three, two, one. And relax. Breathe. Grab those weights. So many exercises that begin with an S, but only one month. Bring them here. Here we go. Up, over, elbows in. So either way, one dumbbell, one kettlebell. Make sure those elbows stay. Stay in close to the side of your body. Otherwise we want to get out here. We feel it in those shoulders. Last one. Yes. Breathe. Is this our last round? I think it is. Somebody tell me if we got two more. I think it's just one. Let's bring it here. Let's zip it up. Take it here. Zip up that core. Hinge it. Last time. 3, 2, 1. 20 seconds. Breathe. Make this your best swing yet. Lock it out at the top. Zip it up. Yes. 3, 2, 1. Swing. And relax. All right, team, last time. Press tries. You got it. Let's get it done. Last round. Here we go. Up over. Elbows in. Core tight. Up over and in. Shoulders, triceps. Yes, you can. Two more. All the way through. This is your year. Ah. And relax. All right, team, that was our last full round. I know what you're thinking. We have two more months before we get that last month, which is in fact our bonus move. Let's get one more swing. I want you to do a swing where you have some time to really set up into it. So bonus swing, then bonus move. Bring it in the center. Keep that deadlift if that is good for you. But let's take it here. Zip up that core. Shoulders back. Prep it. Three, two, one. Power it up. Watch me. You do not have to go high with that kettlebell. I always say chest level, eye level at tops, but I don't want you getting close to over your head. It's not the type of swing that I think is effective. Zip up the core, push those feet into the ground, lock it out. Three, two, one. And relax. Stretch it here. All right, team, I think we got time for a bonus move because we have two more months of the year. Thank you for bearing with me on this. All right, November, we're gonna do a negative push up. You have several options. You can be on your knees, on your toes, but negative means we're going down slow, then we're pushing up. Or it can be the opposite, but we're gonna take it this way. So we're gonna go three, two, one. Push it up, then pop it up. You got a weight in the center, two weights in the center. December, deadlift into curl. Drop it down, pop it back so you can walk it in, you can jump it in, whatever is good for you. Here's the thing, guys. When you bring it up, I don't want you coming out of that pop up like this. Really give yourself time to set up from that deadlift up, curl. Then you pop it back, pop it back. Walk yourself, yourself back. Negative, push up and up. All right, that's all we got. One minute to go in. Three, two, one. Here we go. Down. Three, two. Push it up. Strong. Pop it up. Weights up and curl. Pop it back. Three, two, one. Pop it up. Up and curl. Slow and controlled, especially in and out of that deadlift. 3, 2, 1. November, negative push up. December, deadlift, curl. Keep it going. You're just at the end right here with me. It's just you and me, and we got 20 seconds. Slow, negative, push up. Strong hand up. Yes, you can. Let's get it done. 10 seconds. Time for one more. All the way through. Yes. And breathe. November, negative push up. December, deadlift, curl. We made it through of those months. Tap and it out. January, jumping jack. February, fly. March, mountain climber. April, alternating side lunge. May, moving plank. June, jump squat. Reach it up, take it over. July, jump lunge. That was a lot team. I know. August, alternating row. September, swing. October, overhead press and try. November, negative push up. December, deadlift and curl. Just had to repeat it because I'm proud of myself for coming up with those, which is really hard to do, huh? Try it. See if you can come up with another exercise with the F. Right. Ah. Oh. I'm back, guys. I'm back. I don't know what happened right there, but I'm back. Hey, let's see. I think Emily said We matched today, but I don't know if that was from the beginning. Something came up. There we go. Now we're back. Jessica says, I feel set up for a great year. Me too. If you have a wall, press your thumb to the back. If you can, bring it here. Mariah. Yes. Off to watch her Ohio Iowa Hawkeyes. Good luck, team. Thank you for joining us. We did it. Jess. Great workout. Natasha. Yes. Thank you for being here again. If you have time to hang out, if you don't have a wall, just press your fingers to the back. We are going to chat for a few minutes. I'll grab my computer. If you want to hang out, ask me any questions. I'm going to talk about Body Fit Stretch Strong, which is starting on Monday, January 3rd. I'm going to talk about the Body Fit Athletic Club. I would love to have you all join. We have so many friends here today from the Athletic Club. I think they can talk about what a great year it's been for them. Alexandra, I think those were the best mountain climbers I've ever done. Yes. Because of form feedback in the Athletic Club yesterday we really talked about intention with our movement. All right, Laney, that was fun. Here's to 2022. Yes. Holiday hit ends today. Let's get one big deep breath in and out. You did it. That was your 2022 Tabata. Great job, everybody. Thank you. Thank you for being here. Oh, feels good to move, doesn't it? I'm so excited for this year, team. I'm so proud of of everybody who showed up in 2021, which is every one of you. Right. But I'm excited for what is coming. Jamie says that heated things up. 34 degrees Celsius outside where I am. Oh, Dolores, thank you for being here. Dixie loved it. Oh, yes. Mary Ellen said the same on the mountain climbers. That makes me so happy. So a lot of what we do in the Athletic Club, we have a form feedback Friday and we just really break it down. We spend an hour, hour talking about in a live format where you can chat back with me about a few different exercises and we really broke it down so you can really get the most. Some people weren't feeling their abs, some people were feeling their hips popping and we talked about slowing it down, moving with intention and what that does to our workouts. Let's see. Rachel. Oh, five year old, decided to join. Amazing. I have a five year old too. Freya, thank you for joining. Elaine, that went by so fast, right? Yes. Emily, great way to start. 2022. Robin. Yay. Oh, you missed the workout. It will be up right away. Yes. You can do it at any time. Robin and Scotty. Hello. All right. I don't know how to say your name. Please pronounce it for me. I'm a face. But you're so active in the show up and keep moving group, and I love you and I want to know how to say your name, so. So tell me. I'm sure you get that all the time. Angela, you are here. Welcome. Jenny's been working out with me since 2020 in the best shape of your life. Oh, that makes me so happy. Oh. Aaron is a runner and she's saying she was devastated when she got injured and had to cut back on mileage. The athletic club helped me keep moving in different ways. Yes. Amanda, Happy new Year. So much fun. Thank you, everybody. Dave loved his first live with Dulce. Offer a run and she's stretching. Yes. I love it, team. Always fun to work out with family if they're there. Yay. Gene. First workout as a Body fit athletic club member. Welcome. I'm so excited. We have a lot of new members coming in. Oh, love Tabata. Right, Julie. I know. It goes by so fast. Let's see. Ava says working out is the easy part for me. My goal for 2022 is to get my diet on track. That is something we talk about a lot in the athletic Club. Vivian, our body fit registered dietitian nutritionist is in the club answering your questions. We have the method nutrition plan, and all of these athletic clubbers can tell you it is not a diet. It is not restricted. It is not about cutting foods out. It's about healing our relationship with food. It's about getting the nutritious stuff in. It's about building a balanced plate and it's doing all of that without any guilt or shame. We are not about that. So it's about changing our mindset around food. And I think everybody in the athletic club can attest to that. So I would love for you to join us over there, Ava, if you can. Yes. K. You only got five hours of sleep. I'm so sorry, but I'm so glad that you are here, Mary Beth. Mobility, movement is so important. Thanks for teaching this. Yes. Was able to play a game with the kids where I had to get up the floor without using your hands. Was able to do it. Thanks, Core. Yes. Mary Beth. Laura, Love the exercises. Yes. Simone is saying form feedback Friday really made a difference. Yes. BAC rocks. Join us, Tammy. I feel like I'm Set up so much better for working out and eating healthy. After one year and the bac, my daily weekly habits have improved. Yes. Natasha, Looking forward to another year. Oh, look what's new. Working out with me since 2020. Yes. So many. Memphis. Memphis. Is that right? Amanda? Thank you for telling me. Amanda's is such a big part of the show up and Keep Moving Facebook group. Anybody can join us over there. I think the link is in the description. She's so inspiring. She posts every day and gets people motivated to do the workouts. That is what's so great. So the athletic club, of course, is the paid group. We have some discounts. We have all that coming up. We have a lot of events with myself and with Vivian, but we have the show up and Keep Moving Facebook group if you want to join us over there. It's such a supportive community. There's less event type things happening but everybody is posting and encouraging each other. So please join us and a Memphis. Hopefully I said that right, that. Thank you for doing that because everybody loves you. Angela, also an injured runner, but joined the BAC after doing the October athlete calendar, pacing a half marathon pain free. Oh, that makes me so happy. Sometimes your body just needs to do something different to heal and needs a break from running. But I know you want to keep moving. So we have tons of runners in the body fit community. This is how it's done. Done right. You got to give your body other things to do. Oh, man. All right, team. I can't even scroll through these fast enough. Melissa says VAC helped me become stronger, healthier and to manage stress. Yes, y'. All, listen, we've had a stressful couple years, right? 2020, 2021, 2022 is our year. We're gonna keep moving. We're gonna keep managing the stress. We're gonna keep moving for our mental health health as well. And we are going to get stronger. Victoria, we would love to have you join the club Holiday hit. Help me love working out again. That is my favorite thing to hear. I always say this. My favorite result is not when people lose tons of weight or hit a certain goal. My favorite result to see, although that's great too, is when people say they enjoy working out or they don't hate it. Right? So many of us have a negative relationship with exercise. So many of us think that it has to be this for that, that we exercise because we have to, because we should, because we need to lose weight. I want you to find the joy in moving your body and feeling strong. So I love that. Thank you so much for that. I love that you love working out again. Yes. Jazz, excited for the first year in the bac. Amazing. Amanda, second year on vac. I love it. Michelle, if you don't have Facebook, that's okay. You're totally fine to just keep showing up for these lives. I do have an announcement that there will not be a live next Saturday. There will be a premiere workout. I'm sorry, guys. I know it's not great timing because we just got into this in the new year, but we had some previous travel planned. So there will be a fun new workout coming your way. But after that, as you know, most Saturdays, unless I am traveling, we will be here live at 10am PT. Yes. Aaron loved the creativity. I am never bored. That makes me happy. You know, I'm all about making sure that you don't get bored. Thank you, Charlotte, for joining. Ah, Ashley, your workouts make it easier to keep moving. Amazing. Amy, loved the Tabata workout. Never could have done the seat a year ago. Oh, that makes me so happy. Chelsea just came out of a 10 day isolation. Year ended with COVID I'm so sorry. I know a lot of people are in the same boat. Had to at least watch and hang out with my fitness crew. Listen, you'll be back, Chelsea. I know it. You will. And I'm excited for you to get back into it. Once you're feeling better, definitely rest, rest, rest, rest. Guys, when you have an injury or when you have an illness, especially, especially with what we know about COVID please make sure that you're getting your rest and that you're coming back slowly. Move if you can, because often getting the blood flowing is going to help you feel better. But of course, listen to your doctors first and foremost. But make sure that you get that rest. I promise you won't lose all of your progress. Michelle, I'm so sorry to hear about your mom. You're right. Exercise can be so therapeutic. So I hope, I hope that you can keep moving to keep feeling good. Yes, Sarah, your subscription will roll over if you were. Yeah, it will. If you have any questions, you can send me an email. All right, team, does anybody have. I'm going to scroll back and through any questions. I'm going to talk a little bit about body fit, strong and what is coming up in 2022. But if anybody has specific questions, I would to love, love to get to them as well. If you saw we released a video. Laura, your workout's always making me smile. Oh, that makes me so happy, Alexandra. Thanks For a great start to the year, Enjoy the rest of your day with hubby. Happy New Year. I am so glad that you get to do that. All right, team, so Mallory's asking. Shoulder stretches. Mine are tight. Mine too. So the biggest thing I would say about shoulders is that especially if you sit at a desk for work or you're sitting a lot for work, which a lot of us are, and especially since a lot of us are working from home now without great desk chairs, make sure that you don't sit too long. So this is advice I always give, but especially when it comes to shoulder to back pain, to all of that, make sure that. That you get up out of your chair and that you move. If you're able, get up, stretch it out, walk around. Even if you don't have time to do that, let's say you're in the middle of something, make sure you at least stand up out of your chair. Every 30 minutes would be ideal. I know that's not always practical. So every hour, if you can at least stand up out of your chair. Otherwise we just get really tight. So other than that, I would say rolling everything back and forth. Reaching behind, so two different stretches. Reaching your pinkies behind, so your pinkies and then flipping it over and reaching your thumbs behind. Right. So you can feel the difference with that. And reach towards the back wall and then have them also reach towards each other. So that also that stretch we did at the end, which I love, putting your fingers pointed to the back on a wall, you can either foot forward and then look over that opposite shoulder. So that is going to get all the way through. Head, neck and shoulders. Also bicep and chest. I often pair that, as you can tell, with like a quad stretch. So we can quad and hip flexor. So that is a really good one. And then also you can put your arm in a door frame. Let's say the door is here and lean away from it. I know it feels like a chest stretch, but trust me, that's a lot of why our shoulders. Shoulders are tight. Is leaning forward, tight in the chest. So those are really great ones. Otherwise also laying down on your mat. We didn't do anything on our backs today, did we? You can do a little fold over this way or what we call shoulder slides. That's tight. Right. If you try this, try to keep your hands and arms on the floor, you will notice those shoulders are pretty tight. We need that mobility work. So. Yes, thank you think mobility as much as stretching? Yes. And Aaron is pointing out, I do have five minute office break workouts. Some of them are just stretches. Some of them are just get the blood flowing. Check those out. Those are great if you need a quick break. Five minute office stretch. Get it done. All right team, so let's talk about Body Fit Strong is happening starting on on Monday, January 3rd. So I posted a video on the YouTube channel, you should be able to find it that talks about what's happening in the Athletic club. We also have one just talking about Body Fit Strong. So the program is for everyone. Body Fit Strong is completely free. All you need to do is make sure that you are signed up for the YouTube channel that you are subscribed. Please hit that subscribe button. That helps me out more than anything. Please subscribe and then spread the word and then also make sure that you are on the email list. Check the link in the description below because that is where you get the links to the workouts. We do put out a monthly calendar but because most of the workouts are new releases that will be released the day of, you want to make sure you get that weekly email. It comes on Sunday because that has all of the links. A lot of people get the email and then they create a playlist on on YouTube so they can go right there so you know exactly what's coming up. We also will have a Body Fit Strong playlist that you can just go right to the workout that's coming up. But I know because a lot of you are in different time zones, these workouts go live to the public at 3am we might move it to 2am Pacific time. My time in the US I know a lot of you are international so when you get that weekly email that is where you will get those links early. So if you're someone who's in a different time zone than me or really a different time zone in the US you want to really want to make sure that you are on that email list because that is where you get the links to everything that is coming up. So let's see. Oh Jess. So the and then also in the Athletic Club, little extra. So the Athletic club again is just extras of everything you're asking about the 10 minute. We have 10 minute bonus burns. So I know a lot of you want to do a little extra. Maybe it's a day that we have a shorter workout, maybe it's 20 or 30 minutes or even if it's 35 or 40, but you have time where you're feeling Good. We add 10 minute bonus burns in the Athletic Club calendars. So you have that option. That's also an option. If you have a day that's super busy or you're tired or you know you're not going to get the full workout in, you can just do the, the bonus burn. Those are options. Also in the Athletic Club calendar, I give you body weight substitution workouts, prenatal, postnatal substitution workouts, and extra TRX workouts. I know a lot of people posted that they got a TRX for Christmas, which I'm so excited we got new workouts coming for you. But that is where you'll get all those extras is in the Athletic Club. But for Body Fit Strong, Those are the two things that you need to do. Subscribe to the YouTube channel. Subscribe, make sure that you're on the email list. I promise I don't send you tons and tons of emails. It is just about. It is just once a week that gives you the information and sometimes we'll link a blog or a question that we get a lot or a topic that you know is trending and either Vivian and I will break it down, but then we'll give you that workout calendar. So, email list, subscribe to the YouTube channel. That's all you have to do to do Body Fit Strong. I'm so excited. It's going to be a super fun month. We are going to be focused on New year stronger you. There is nothing wrong with you. You do not need a new year New. You really hate that phrase. And yes, I have been guilty in the past as a fitness professional using it as many of us have. But the idea that you need to fix yourself, that you're broken, let's get that out the window. But we can have a new year stronger you. And let's make 20, 2022 our strongest year yet. I'm so excited about it. It's gonna be fun. So join us for the workouts and if you want more, I cannot stress enough how much fun we have in the Athletic Club. Again, it's a group of supportive body fitters. So many of them are here commenting and so many of them would say, you know, yes, people have seen weight loss, yes, people have changed their body composition. But I think the biggest challenge change that most people would say that they have is a different mindset around fitness and nutrition that they enjoy working out, they're finding the joy in movement, they're finding a healthy relationship with food. Our method nutrition plan and all the work that we do with Vivian, who's amazing, who's our registered dietitian, is all about all foods fit. And there is no reason that you should feel guilty about anything that you ate over Christmas that was delicious and was eaten with time with family. There's no reason for that. Can we really make an effort to make sure that we get more vegetables on our plate? Yes, we can. And that's what we talk about. How can we get the nutritious stuff in? But there's no good foods or bad foods. There's no cutting anything out. There's no counting calories or macros. It's all about finding that healthy relationship with food and then getting the good nutrition in or nutritious things. And I should say it's not good or bad, but we have such a good time with that. Vivian and I are in the club providing you more personal support for your journey. I think that's the other part that is really helpful for people is that you get that access to me and to Vivian because there's so many questions that, you know, all 800,000 of you, I can't get to because I don't have the time. But if you're in the club, that's where you can ask those questions. We go live every week. We cover high hot topics and we have live Q&As where we interact back and forth. You get an exclusive live workout with me every month. You get form feedback. So many fun things going on. But I think the biggest thing is it's such an incredible, supportive community. So join us there if you can. You can use the code body fit100 to get a hundred dollars off the yearly. I think everybody who joined this time last year would say it was a great investment and, you know, your competition committing to the year. So there's not going to be a, oh, I started in January and then I'm done. You are there and we are there for you. And we know you're going to have different seasons in your life. It's going to go up and down and you can still be in the club. People have taken time off from workouts or time off from the club and come right back into it. So join us over there. Let me know if you have any questions. Yay. Oh. Oh. Thank you, Chelsea. Yes. Our message is about positivity. Listen, your body is amazing. You are amazing. Let's get stronger, let's celebrate that. Let's exercise to feel good for our physical and our mental health. It's totally fine if you have those goals, especially this time of year. Weight loss goals, changing your body, getting to a certain size. Yes. We want to help you reach those goals, but we want to do it in a healthy and sustainable way that is about loving your body and moving for health and strength. Yes, I do have an Instagram. Everything is at BodyFit by Amy. Please follow me there. Monique says, great investment. Ashley is late, but it's going to get this done. Yes. Dixie says if you're on the fence, jump in. You will not regret it. Best decision I ever made, Melissa. Best investment. Oh, you guys. All right, so I'm going to say sign off here. So much to do. Let's have a great 2022 together. I'm so excited to keep moving with you. Remember that we will not have a live workout next Saturday, but there will be a new workout for you. But after that, I should be here most Saturdays. What were you telling me to say? What? Oh, yes, I forgot about that. Guys, so this is the best part. If you are joining the Body Fit Athletic Club club for a yearly membership, you get a free, complimentary, complimentary free 15 minute discovery call, either with me or with Vivian, our Body Fit registered dietitian. So we had those last year and it's a really great way for us to connect and for you to ask any specific, specific questions you have. We get that one on one time. So join for a year. You get that free call, you can decide, decide if you want to talk about fitness or if you want to talk about nutrition, whatever it is for you. So join up, join us today, Body Fit Athletic Club. Otherwise, join us for Body Fit Strong. Let's get stronger in 2022 together. Thank you all so much. I will see you next time.