Live Total Body Shred with Weights Workout

Foreign. Hello, Body Fit family. I'm Amy and I'm so excited. I'm coming to you live from Christiansburg, Virginia. If you've been following my travels on social media, we've been traveling cross country, doing lives in different locations. And today I have Vivian with me. So you guys hear me talk about Vivian in almost every single video because she is our Body Fit nutrition director. She's a registered dietitian, nutritionist. She is our graphic designer. She is a huge part of our Body Fit team and I'm excited that you guys get to work out with her today. So we are also in the studio of Christina Rose Photography. Christina is my best friend since we were like 11 years old, I think. Right. Since we were babies. I mean, that was just a few years ago, right. But she is an amazing photographer. Check out her website. We're going to put it in the description below. Christina Rose Photography. We did a little photo shoot with her prior to this workout. So you'll see some of those amazing photos. They're all over our website already. Today we are doing total Body shred with weights. So I'm going to use a 20 pound kettlebell. Vivian is going to use 10 pound dumbbells. You can use whatever you have at home available to you. So maybe Kurt can get my iPad out of the backpack and set up the timer for us. So otherwise we could be here for an hour. It could be your first life and we go for an hour. But whatever you have available, if you have dumbbells, if you have kettlebells, if you have options, we're gonna do just some circuits. We're not really even gonna worry about intervals. We're just gonna work through. We're gonna add on. As always, I'm gonna give you lots of different options. I want you to be where you are today. And at the end, as we always do in these live workouts, we will do a Q and A. So you can save your questions to the end. We'll say hi, we'll see who's here. We will talk a little bit about the Body Fit Athletic Club, which if you're looking for some more support and accountability, you will love it there. Billy and I are in there every single day offering you personalized guidance and support. And it's a really, really great group. So we're going to go ahead and get started. Make sure you have some space, that your weights are out of the way. And we will start with just a quick little warmup and then we will jump right in with our weights. Are we Ready?

Ready.

Let's do it. All right, here we go. So we're just going to march. You can march it, you can jog it. And rest assured, guys, Vivian has no idea what we're doing today. We didn't rehearse. So she will be just like you guys in following this. But I think I'll give you enough options. You'll be fine. Big, deep breath in and out. One more, and let's just open up those arms nice and wide, and you can just step into a little side lunge. You've done enough of my workouts. I think, you know, it could get a little crazy. There might be a bonus move at the end. Who knows? But we'll give you lots of options. All right, let's reach it down, reach it up. As I always say, if you showed up today, you are successful. So that's all that matters, is that you are here and that you are moving your body. Let's go up and down and get a little hinge. I want you to challenge yourself. Push yourself in a way that is challenging for you. Don't worry about anybody else. We're gonna reach it down, reach it up. You can keep it here, or we're gonna inchworm it out. So let's turn this way. We'll walk it out to that inchworm, if that's good for you, and then walk it back all the way up. So this way we get the core fired up and ready to go. Warming up through your spine, through your back reach. Let's go one more and walk it back. We'll stay turned here and just tap back. You can just tap it or take it into a lunge up to you, just opening up the hips, Getting a little hip flexor. Quad stretch. Yep, that happens. Hold one down and then put this hand in, Reach up to the sky. Get a little stretch there. And other side. Big reach back to the center. Let's take our knees out wide. Roll those shoulders. So Vivian and I have both been on separate vacations, right. So this might feel a little challenging. I haven't really been working out that regularly, but that's okay. Vacation is important. Walk it in, round it up. Let's tap and reach across. So total body shred. So we're gonna mix it up. We're gonna start with one thing. We're gonna add on. If you've got the kettlebell, obviously you'll be using one weight. Dumbbells, you'll have the option. Let's take it over our head. You'll have the option to Go to one weight or two. Do what's best for you. You can always stick with the base level movement if you want to stick with that, or you can do the add ons as we go. Bring those hamstrings up. We'll have regular sets. We'll add on and then we'll have our shred round. So get excited about what that's gonna be. Bring those knees up to here and then cross a little elbow to knee and then little stretch to the front. Just here to here. In between our rounds, we'll get some swings, we'll get some cardio mobility, and we'll get some core. All right, so go ahead and shake it out. Grab your dumbbells. I'm gonna grab my kettlebell. We're gonna start with our old favorite, just a good old squat. So you can have the kettlebell or dumbbells in the center, or you can have a goblet squat. Whatever is best for you. We're gonna sit low, starting in three, two, one. Here we go. Drop it down. Press up through the heels. So really trying to get as low as you can. If you're able, get those hips lower than your knees, it's going to give you more support weight in your heels. Let's go. Four more just like this. Already feeling the burn and my heart rate. 2. So we're going to add a little press at the top. So you can go to one dumbbell if that's better for you, or keep it with two. We're going up and down low to high. If you want to keep just the squat or just do the press, that works too. Let's go. Four, three. Last two, one more. So breathe for just a second. Now we're into our shred round. Watch me. First you have the option to do any or all of this. Drop it down, press it up, all the way down. Pop it back, pop it in. Then from the squat, all the way up, all the way down, pop it back. If you don't want to pop it back, you can just tap it, or you can just leave that part out. We got 30 seconds. Are we ready? Shred round. Then we get a breather. Here we go. So all of that, then down, pop back, pop in. You can walk it back, you can tap it back. Whatever is good. Good for you. I know you got that mat back there. We're already halfway there. Pop it back. You also have the disadvantage of putting two down, and I only have one, right? Getting a little core, a little extra cardio. Last one right here. Oh, Right. Good. Catch your breath. Weights take down quick sip of water. So short little intervals like that, guys, where we just add on. We add a crazy shred round, and then we'll get a little breather with some core. So heart rate's up? Yeah. Good. I'm glad I'm not the only one. All right, so grab your mat. I don't have a map of Vivian does. We're gonna come into a seated position. One dumbbell. So maybe angle so you match me. If you need to modify for any reason, but especially my prenatal, early postpartum doctor crowd, I want you to sit up nice and tall and take the lean out of it. Otherwise, we've got one weight. We're doing that. Twist to center. Start here. Join me here. You can keep it really small, just hip to chest. Again, if you're modifying, you can just do all of this sitting up nice and tall or without the weight. Always an option as well. Let's add a little press at the top so you're here. All the way up. Right? Let's go four. And up. Three, two. Last one. Give yourself a little stretch. Break from that. We're gonna do all of that, but we're gonna add putting it down in the center. Little V, sit for two. Then you grab it here. Twist, press, twist. Press for two. Take it down, V, sit over your weight for two. If any of that's too much for your back, you just keep it center. Keep one. Are we ready? We got 30 seconds. Shred round. Here we go. So twist and press, twist and press. Weight down in the center. V, sit for two. Slow and controlled, back to center with your weight. Twist and press back to center. You can also do just one leg at a time. Or no hands if you want a little extra. Twist it. Last one. Right here. Set it down, V, sit for two. Stretch it out. Yes. Nice work. Let's come back up. On to our feet. One dumbbell or one kettlebell. You can move that mat back. Watch me here. We're going to take it to a side lunge. Halfway through, we're going to add a row. Then we're going to add on to that for our shred round. Are we ready? So crossing left hand has the weight. We're stepping to the right, maybe opposite for you. Zip up that core. Shoulders back. Here we go into that hip. Push out of it. So the nice thing about having the weight in that opposite hand is as you bring that weight in, we tend to sink a little deeper. Get a little lower in that hip. Hip we're just talking about this yesterday in the athletic club because we do a form feedback where I break down certain form things, and a lot of people agree you can get a little deeper. It's nice to have two heavy weights, but sometimes you just want to be able to get lower. Last one here. We're gonna add the row at the bottom. So we're here. You can take that arm out, row, push out of the hip, take it out, row. So on this, we're making sure we get low. You're hanging out in that row or in that lunge before you do your row. Yes. Let's go. Four. Good. Three. Two more. Last one. All right. Breathe for just a second. Watch me. We're gonna lunge, row, turn it, little jump back to center. Step out of it. Watch me one more time. Lunge, row, turn. You can just do a lunge, or you can jump it then back to center. Are you with me? Yep. All we got is 30 seconds. You're setting the weight down, so that's adding a little bit of increased mobility, but we need it. Here we go. Side lunge, row. Set your weight down. Turn it, lunge, jump back to center. Pick up that weight, push out of it. I know it's a lot. You can pick up those feet on the turn. Get yourself set. We don't have to be fast, right? It's about getting that turn in our hips. Listen, you are everybody on the other side of the screen, right? They're like, oh, Vivian's like me. I only can do it because I came up with it, right? Let's get one more. All that. Leg, lunge, row, turn it, jump it, and. And back, right? Do we feel that? I know. So what we're doing with these guys is forcing you to increase that mobility, right? Your brain has to think a little. We have to turn our hips, our joints in different directions, which is going to increase your mobility, which is what we all want. All right? Catch your breath before we get that other side. Pick that kettle bell up in the hand that you had it in before. So left for us, we're gonna do a low windmill to catch our breath and work our abs. So toe forward, toe out, reach up, look up at the sky. Take it down and bring it up. We've got eight. Breathe out. Think of this as a stretch and a lot of work for those obliques. Yes. Four. And up. Three, two, one. More. Good. Switch it to that other hand. We're taking it to that side lunge. We'll start with the side lunge. We'll add the row. We'll add that turn to the lunge. Jump. Zip up the core. Shoulders back. Step it out. Here we go. Just the lunge. Step in, push out. I feel like that leg is already burning because it's like anticipating what's coming up. But we can do it. This is the easy part, right? Drive those hips to the back. Really shift your weight to the side. That's half the battle with this side. Lunge is getting low. Four more just like this.

Four.

And breathe. Three. Last two. All right, let's add our row right here. Take it down row. Push out of it. Down row. Yes. I don't know. It's been a long time since I've done a whole workout with the heavier kettlebell. I usually switch out between swings. Good for me, right? Four more. Ambush. Three. Last two. Sit deep. One more. You breathe for a second. Watch me one time. I'm gonna row. I'm gonna set it down. I'm gonna turn it, get my footing. Do my jump or do my lunge. Back to center. Pick it up. Push out of it. Are we ready? Here we go. Take it down. Down row. Set that weight down. Turn your feet. Jump. Turn your feet. Push out. It's the pushing out of it, right, that gets our balance. Remember, pick up your feet if you need to. If that gives you a little better foot floating, depending on your space. Oh, yes. Turn into it. Turn back. Yes. We're gonna get one more after this. I know it's a little longer than 30. That's what we did on the other side. Last one. Don't forget the row. Turn, jump, shred. Shake it out. Grab a sip of water.

Legs.

Yes. All right, team, catch your breath. We're probably roughly halfway there, right? Maybe a little less. All right, guys, so let's get some swings. I always like to put my swing swings in between these circuits. So if you have dumbbells like Vivian, you can have one dumbbell in the center. You can have two. For a skier, swing whatever is best for you, Kettlebell, like me. One in the center. If you've never done a swing before or you're not comfortable, I want you just to do that hinge and bring it up. So you're just doing a deadlift. Otherwise, we're prepping it back. So join me here. Shoulder, shoulders back. Core zip. Three, two. Power it up. Here we go. So locking out at the top, making sure you're keeping that kettlebell chest to eye level. We're not going higher. We're not going over the Head stopping at the top. So it's like you're going from a deadlift to a plank. Nice and tall, not arching the back. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. And relax. Pedal your feet. Get a little stretch there. All right, team, so catch your breath. I'm gonna let you get a little cardio mobility. Just step and reach, step and reach. So Vivian's doing the cardio mobility to shake it out while I talk you through your next round. We got two sides. We're going to our regular staggered deadlift, right? So we just work those muscles. We're going to feel them, right? So we're here. We're going to start with just the deadlift. You can have a kickstand. You can have one up. Up to you. Then we're going to take it with two hands. We're going to pop it up, going to curl it. If you have the dumbbells, you're just going down. You're curling at the top. If you got the kettle bell, you're probably going to have to do a little bit of a clean and curl. That's what we're adding on. Breathe for a second, grab your dumbbells, then I'll surprise you with our shred round. All right, so turn to the side. So right before left foot back. Or if you're mirroring, you're the opposite kickstand. We'll start with that toe up. You can lift it up if you want. Shoulders back, core zipped. You can do two if you want. Yeah, yeah. Here we go. So drop it down. Keep that back, toe down, and then come up from that hinge. Yes, exactly. Right, Take it down. Slight bend in the knees, but it's still a hinge. So we get up through the back of that leg. Right, let's go one more like that. You can keep exactly that or you can lift that leg off the ground.

The ground.

Little more balance.

Right?

Either one is good. All through the back of the leg. Yes. Let's go four more. Four. And up three. Last two. Balance. One more. All right, we're gonna add the curl at the top. If you got the dumbbells, you can just do a curl right at the top. If you're with me, looks like this here. Clean curl. Drop it low. Here we go. Down, up and curl. Yep. You just do regular curl. So here and up. Perfect. All that weight is in that front foot. Let's go four, up. Three, two. One more. Ah, good. Watch me. Here you breathe. We're going down. Up, curl, turn It. Push knee, push knee. Turn it again. We're getting that mobility, so take your time. Pick up your feet. Vivian, is everybody. All you gotta think about is picking your feet to that angle. Press knee, press knee.

You got it.

You got it. 30 seconds, which probably means we'll only get, like, four. So here we go. Everything we did. And make it harder. It's like a whole workout. A bonus move moves. Here we go. 30 seconds. So deadlift, curl. Turn it. Push knee. Push knee. Turn it. Deadlift and curl. Turn it, push knee. This is gonna be one of those ones that later, I'm like, why did I do that? Deadlift lift, girl. Push knee. One more. Yes. Probably be easier with you with one dumb. One more down. Just keep them close together. That'll help. Turn it. Push knee. Push knee. Huh? Put it down. So just do some knees. All right, guys, so this the key with. There's some things like that where it's easier with the dumbbells either. Easier with the kettlebell. The key. If you have two dumbbells, once you finish your curl, bring them together. Push knee, push knee. I think you are here. That makes it. Your center of gravity is a little off, right? All right, let's turn to the other side. Sorry for making this so complicated. Starting with your staggered deadlift kickstand, adding the one leg if you want, adding your curl. Then we'll add our push and knee. Here we go. Shoulders back. Zip up that core. One foot forward, one foot back. Kickstand. Take it down. Push up through the heel. Take it down. Up through the heel. Core engaged. It's a hinge, not a squat, not a lunge. If you want, you can take that back leg up, drive through that heel. Bring it up.

Yes.

Staying centered. It helps if you keep your eyes out in front. Kind of fixed on one space. Four more just like this. Doing great. Three. Ah. Losing my balance, too. Thank you, Bab. Last one. Like this. Let's add your curl. Here we go. Take it down. Hovering. You need to get it up. Curl at the top. Yeah, that's perfect. Take it down. Up. Curl at the top. Take it down. Live. Live workout. Bring up curl. I'm gonna keep that back foot down on this one. Four more right here. Four. And in three. Last two. One more. All right, team shot. Shred it. You've got four. Down and up curl. Turn your body. Push, knee, push, knee. Yep. So your left knee. Yep. So your back knee. Push, knee.

Right.

Turn it. Here we go. I gave you, like, the hardest workout to join it to. Here we Go down. Curl. Turn your body. Push, knee. Push, knee. Back to center. Two more. Down, girl. Push, knee. As long as you're gonna both end, that's all that matters. Last one. And up. Turn. Push, knee. Push. Shake it out. Put them down. Let's get that stretch cardio mobility here. I know could have kept it super simple, but I thought, let's make it fun. All right, so just keep it moving here. We're gonna take it down for some core and some upper body on our back. Little stretch. Get those arms out. Flex the foot. So you're stretching the hamstrings. Hamstrings worked hard. 3, 4, 2, 1.

Water.

Let's take it down. Good work, everybody. That was a tough one. I don't need to put that one back in a workout, probably. We'll separate them out. All right, so down onto your back with your dumbbells or your kettlebell. So we're here. If you need to modify, especially my pre post mamas, I want you to take it to a bridge. Otherwise, we're gonna have those feet up in tabletop, and we're just gonna do a press. If you got the kettlebell, your close grip, if you got those dumbbells, you can take them out wide. Makes sense. So just having your feet in tabletop is all we're starting with. Core is engaged. Knees at 90 degrees. We're pressing up. And bring it down nice and slow. Slow and controlled. No legs unless you're doing the bridge. But everybody else, all core and upper, focus on that form. Elbows are coming down. If you need to feel your core a little bit more, you can move those knees out just a bit, but make sure that you're not arching that back. Pull everything in, up and down. Rest your head. Let's go. Go. 4, 3, 2. Good. So we're gonna keep this, but we're gonna press up. We're gonna take one leg out, other leg out. Bring them in and down. So you're just doing a bicycle when the press is at the top. Here we go. Up, out, out, in and down. If you're doing the bridge, you can go up. You can lift the knees one at a time if you want, or you can just keep the bridge press up, out, in and down. Yeah, hold it at the top. So hold. Then bicycle, bicycle, Knees together. Press comes down. Exactly. Just to make your brain work a little harder, take your your mind off of what's working. Let's go two more just like that, all the way up. Bicycle, bicycle, in and down. Last one. Bicycle, bicycle. And down. Go ahead and put those feet down. We're gonna mix up our shred round. So I've got my kettlebell here. I'm going to bend for triceps. Viv, you can take it to one if you want. One dumbbell between the two, or you can keep two dumbbells. We're just going to go up and up with the bridge. So you're going down and up. So bend your elbows here and then up with the bridge, down and up. So super simple. You've done it before in other workouts. Just tries, and glutes burn. Let's go.

Go.

4, 3, 2, 1. Set your weights to the side. And then if you're able, let's get those little scissors to stretch out our arms, stretch out our legs. If you want, you can keep one foot down, but if you want to get the core. Yeah, just think scissors, just like your regular. Pull it in for two, pull it in for two. Four more, then we're coming back up on our feet. Three, two, one. Relax. Hug it in. All right, guys, bring it up. Let's get another set of swings. How about we switch? You want to go kettlebell? Sure. All right. Vivian's gonna go kettlebell. I'm gonna go dumbbells. For swing, skier. Swing again. If you've never done a swing, I want you to stick to that deadlift. Otherwise, skier with two or dumbbell kettlebell in the center. Roll those shoulders back. Hinge it back.

Let's prep it.

3, 2. Eyes up. Take it up. Here we go. Swing. Lock it out at the top. One of the few times in fitness we're going to tell you to lock those knees, lock those glutes, lock that core. Yes. We're getting to the home stretch. I promise. Almost there. Famous body fit. Last words. 4, 3, 2, 1. And relax. Pedal your feet. Get a little stretch. Quick sip of water. We are so close. All right, guys, just a few more minutes before you stretch it out. How you feeling? Good. Good. Despite all the craziness, I'll try to keep it. Try to keep it a little more simple this time. One dumbbell or one kettlebell? Oh, let's take it in. A regular lunge. So we're here. So wait on the outside. Let's start with this. Just a regular lunge. Zip up that core. Drop it down.

Here we go.

So we're here. Press it up. Try to keep that chest up and breathe. Drop it low. Wait in that front heel. So that kettlebell weight is going to bring. Bring you or that one weight is going to bring you to the side. So try to stay center with that core. Two more like this. Last one. Watch me here. I'm gonna bring my weight to the center. We're gonna lunge. We're gonna twist and curtsy. Center and up. Looks like this. Lunge, twist, and curtsy. Center and up. Makes sense. Take it down, twist. Bring that foot behind. Yep. Back to center and bring it up, take it down. It's as if you're trying to bring your weight to your foot in the back. And bring it up. Four more like this. Take it down. I know. It's all the balance, right? Center and up. One more.

Good.

So here's our shred round, guys. We're just gonna tap it in, tap it up. Flow to high. Down and up. Push through that heel. I know. And breathe, and breathe. Ah, yes. Four more. Four, Three, two. Last one. Oh, heart rate, right? Catch your breath. Let's get a little core on that side. We're just gonna take it slow. Down and up. Squeeze to the side. Bring it in and up. Yes. Up. Breathe. Let's take it up. In tempo. We're just going up if you can. Up to you. You pick your pace. You do. You be where you are today. 3, 2, 1. That's turning. I feel like I'm feeling all that. That vacation, right? All right, guys, so starting with your lunge, then we're gonna bring it here. Cross it over and back. If that curtsy is putting you two out, bounce, just turn with the weight. You don't have to do the curtsy. It's a lot, especially if you're standing on a mat. All right, starting regular lunge. Shoulders back. Here we go. Take it down, bring it up, take it down, bring it up. Drop the back knee press into the heel. Core is engaged. Especially as we're tired. Guys, make sure you focus on that form. I don't care if you go slower. You do you. I'm glad you showed up. One more weight in the center. We're going to twist it at the bottom with or without the curtsy. Here we go. Down, twist, center and up. Down, twist, center, and a burn shred. Should have called this a burn workout, right? Four more right here. Four. And breathe. Three. Last two. One more. Good. Are we ready? We're gonna tap it in. We're gonna press it up. Let's catch our breaths. Ready? Here we go. Tap up, breathe. Lunge it low if you can. If you need to make it a tap, that's okay. Big push. Heart rate, Legs and arms. Core to stabilize. Four more. Four.

Three.

Two. Last one. Good. Relax. Drop it down. Oh, man. How about that side knee? Here we go. Slow. Up and down. Breathe. Yes. Four more. Slow. You can keep it just like this, or if you want, power it up right here. Here we go. Up. Yes. 4, 3, 2, 1. Water. Quick sip of water. Also feels like forever ago that we had breakfast, right? I'm gonna blame it on that. All right, team, let's get a sweet swing. One more time. You take your pick. Dumbbells. Kettlebells. You go dumbbells. All right, last time with our swing, we're finished out with some core. So roll those shoulders back. Hinge to modify. Let's roll them back. Hike it. Prep. 3, 2. Power up. Take it up. Breathe. You don't have to be perfectly inside, in sync like Vivian and I are. You pick your rhythm. You want it to drop. Think of like a pendulum swinging. You're powering it up, and then you're letting that kettlebell drop. You're reacting. Lock it out. Let it drop. Breathe. Let's go. Four, three, two, one. And relax. Pedal your feet. All right, guys, we need a little bit of core, but it's also time for a bonus move. So let's get all of our weights out of the way. No weights. We're gonna keep it simple. So let's move your mat out of the way too. All right, so Vivian and I are gonna face each other. We're gonna go opposite. So I'm gonna shuffle this way. You're gonna shuffle that way. We're gonna pop it down. Mountain climber. Four, three, two. Pop it up. We're gonna shuffle opposite. Pop it down. So you're just moving laterally. You don't have to have a partner. If you don't want to go down for your mountain climber. Do your mountain climber up high. Makes sense. We got one minute, then we are done with this workout. Do we have space, pace? I think so. Ready? One minute. Starts now. Shuffle. Pop it back. Four, three, two. Pop it up. Shuffle. Pop it back. Four, three. Remember, you can walk in that mountain climber, too, or keep it high. Shuffle. 4, 3. Use whatever space you have in your space. If it's just a small shuffle, that's okay, too. Breathe. Bring it up. Shuffle. Can you cross those knees on that mountain climber? Try it. Bring it in. Shuffle. This feels like the longest minute ever. Last week's bonus move, I had, like, five parts, so it was a really short minute. Last five, three, two, one. We did.

Oh.

Catch your breath. Grab some water. Tap it out. If you were here for last week's live, the bonus move happened. Had like three moves for four reps. So we really only got to do like three in that minute. But when you just have something quick like this. All right, team, bring it to the center. Thank you for showing up today. Let's reach those arms out. Thank you for hanging with me with some crazy moves. I have a feeling the comments are going to be that the whole thing felt like a bonus move. Right. Sometimes we like to just isolate. Do one thing at a time, Go heavy, keep it simple. Sometimes we like to add a lot of things to get your heart rate up. Like, that's what I feel the most. Right. Muscles were burning, but you're working so many muscles at once. Everything is working together. You're increasing that mobility by having to shift your weight in between planes of motion. We love that Feels confusing, but your joints are getting stronger. Let's put one foot forward, hips back. Lean into it here. Maybe we'll feel a little soreness tomorrow. We'll see. Other side. Take it back. Hips back. Lean into it. Woo. Let's take it here. Roll those shoulders one and then the other. So if you have time to hang out, Vivian and I are going to take your questions. We're going to say hi. We'll see who's here. My regulars from the live. Our regulars in the body fit athlete athletic club. Let's go. One big, deep breath in and out. Yes. You did it. That was your total body shred with weights workout. Great job, everybody. We did it. All right, so I don't have my computer. Kurt is going to bring me my phone. We're going to. Let's grab these tools maybe since Christina has them here for us. Ah. All right, guys. So if anybody has questions, say hi. We want to see who is here. Oh, that looks great. It's like I. This is. I wish this was my home gym space. Wish we lived here. Christina. This is why she gets such amazing photos, right? All right, let's see. Wendy is here. Olivia said awesome workout. Catherine from the athletic club is here. Victoria is energized from the bonus move. That's what I want to hear. I know that's what we want to be. Thomas from the athletic club. Yay. Thank you for coming, Heather. Also our bac. That was so fun and wild. She said, I think so too, but sometimes we love a workout like that. Oh, Marina is going to do this tomorrow cuz she's working tonight. Amazing. Oh, let's see. Yep. Oh, hello. Beth from Grand Rapids. We know Grand Rapids. Happy Saturday, everybody. Erie, Pennsylvania, Simone is here. Laura, Lori. Hi. Melanie and Paula from our athletic Club. Tammy and Charlotte also. Yay. Awesome, guys. Oh, Elizabeth is here with Cecilia and Claire, who are 2 and 4. Hi, guys. Thanks for joining. All right. Oh, and Mary Ellen is here. Yay. Oh. Did the beach standing mobility. So in the athletic club, right now we're focusing on mobility, and we have some beach mobility workouts that they've been doing to increase their mobility. Yay. Awesome, guys. So as I tell you, at the end of every workout in the athletic club, one of the biggest. The biggest perks, what I think is the biggest advantage is that you get to talk to Vivian. Vivian is a registered dietitian, nutritionist. I always say she's the smartest person I know. She's highly, highly educated and experienced. But we also have the same practical approach to fitness and nutrition. We don't think that you should have to diet or restrict or deprive yourself of good foods. We apply odd when you can eat the cupcake without the guilt. That's the goal. We want to end that all or nothing thinking. So join us in the athletic club. You can also check out her nutrition guide, which is on the our website, body fit by bodyfitbyamy.com shop. But in the athletic club, we have a new nutrition guide called the method, which is amazing. It's a guide. It gives you tons of options. It gives you samples. We have recipe, new recipe every week in the athletic club. So many good things. So Vivian is amazing. If you have any nutrition questions or here we can take them. Or if you have them for me. Let's see. Melanie like the shred rounds. That doesn't surprise me, right, Melanie?

Yeah, she's hardcore.

We know, Mel. She's hardcore. Yay. Shondell, you're here. That was hard, but good. Oh, awesome, guys. Julie, second workout after two weeks off vacation. Oh, yep. I'm sore. I think we will be too. Elsa is here. Bonus move shred. Great to see you. Elsa has a question. When doing core moves on my back, I find that the middle of my back starts to hurt even before I really feel it in my core. I would say watch yourself in a mirror and make sure that you can find your neutral spine. So you're not arching, but you're not pulling in so much that you're coming forward on the mat. You should. You will have a little. A little bit of natural curvature on the spine, but you still want to be engaged. So check and make sure that Your deep core is engaged right there in the center where you're feeling it sometimes these guys are top abs and our outer layer, what we call our superficial muscles, tend to work harder. And you might not be engaging in the deep core. If you haven't already, check out my flat tummy workout or any of my postnatal core, and it talks about that deep core. You might just not have all the engagement that you need to for the support before you start going into the move. Let's see, Dixie is here from the athletic club. She's going to do it tomorrow because she's already done workouts. Charlotte, it is hot in Germany. It is hot everywhere, right? We are hot here in Virginia as well. Andrea says, Vivian, should I eat prior to working out or on an empty stomach? Good question.

Great question. Totally up to you. It's really a matter of preference. There really is not a right or wrong answer. If you're not sure, I would recommend just starting out with something small, like a banana with some peanut butter or apples with some peanut butter. See how that feels. See if that helps you perform better during your workout. If yes, excellent. Keep it at that. If not, then you can certainly eat a little more, eat less. But totally personal preference.

Yeah. And I will say, say, having worked with many clients that I've trained early in the morning over many years, everybody's different. Some people can come in on a completely empty stomach and be fine. A lot of people will, and I'm one of them, will feel low blood sugar and they'll feel a little nauseous, a little dizzy. If that's you, then you definitely want to eat a little something, like the snacks that she's just something small like you said, banana, peanut butter or something like that. But I definitely, I'm one of those people that if I don't eat something, I start to feel a little nauseous. So if that's you, then eat something. There's not really hard evidence one way or the other. Some. There's a lot of talk about fasted, working out, you know, not so much. That's going to make a huge difference in your goals, whether that's weight loss or definition. So you want to do what is going to make you feel the best. That's when you're going to get the most out of that workout. So, okay, let's see. Amy, I've been doing, doing your workouts. I wear a slimming belt, too. I do intermittent fasting, eat healthy, but the belly fat around my belly button is not going away. So I don't know what type of slimming belt it is, but I'm not a fan of those. I'm actually going to tell you not to do that. So what's happening is you're compressing. First of all, you're compressing your organs. Not good. Right. It's squeezing. And these are all of our really important organs. That's why belly fat is a concern with health, because. Because it's surrounding all of your. Your vital organs. Right. So you're compressing, but you're also creating a pressure problem. And what that's doing is it's probably pushing things down and probably pushing things out. So what you want to work on is focus on your breathing. Look up my videos for Ta breathing and make sure that you're not what we call backwards breathing, which is inhale up, exhale down. That's going to create that pressure out. But if you inhale, inhale out, exhale in, and gently up, that's going to correct that. So posture, breathing, and learning how to engage your deep core, that is really the key to slimming the belly. There's no magic formula to lose belly fat. The number one question we get all the time, keep doing what you're doing. It sounds like you're on the right track with working out, but I would say no to the slimming belt because you're just creating more pressure and focus on your breathing, your posture, and engaging your deep core. Yeah.

Something to add to that intermittent fasting side. So just make sure you're eating enough as well, especially if you're intermittent fasting and maybe you're having. Depending on your window. If you're only having one meal a day and working out really hard, you really want to not go into that conservation starvation mode where your body essentially starts storing fat. So I would just make sure you're eating enough at. When you're able to within your eating window.

Yep. This is why we're such a good team.

Right.

And honestly, when we. Vivian's been working with us for a while, but earlier this year, when we created the Athletic Club, she came on full time and it's been so much fun. This is what we wanted to. To be a team on this. Right. Like, I know a lot about fitness, I know a good amount about nutrition, but I'm a. I'm not a registered dietitian nutritionist, so I wanted to bring in the experts so we can hit it from all sides, overall wellness, but also with the same approach. So in the Athletic Club, what we love is how many People we're seeing that have a very practical approach that say, oh, I used to miss a couple workouts and feel like, oh, I guess I'm. I guess I'm done. I guess I'm giving up. But now I know all or nothing thinking doesn't work. I'm just going to pick right back up. And same thing with, you know, feeling like, oh, if you go to your, you know, your friend's birthday party and you have the cake, no big deal, you know, it's fine. So. But again, that's why we're such a good team. So in the Athletic Club, guys, we do live Q and A's every week. We cover hot topics. So we're in there all the time answering your questions, but also doing more informative longer sessions where we can really talk through some of these things, like intermittent fasting, like belly fat, things like that, where we can really dive deep. Like, we can answer these questions here. We can answer, answer them somewhat on social media, but the Athletic Club is where we can really dive deep and get into the science and what you need to know. So Melissa is loving the dumbbell and kettlebell in one. I don't have a kettlebell, so I'm always making my own assumptions with dumbbells. Yes. I mean, that's the thing. That's why I started doing those, is some people have one or the other and you can do a lot with both. So I'll see. I'll keep making dumbbell only and kettlebell only, but it's fun to do these knees with both. So, Shannon, Yay. So much sweat. Surprise myself with using heavier weights. Ah, amazing. I know. That knee or that lunge to press. I was out of breath on that with my 20 pound cattle ball. Sarah, let's see. The bonus move was less complicated than some of the shred rounds.

I agree.

Especially turning.

Yeah, yeah, yeah.

Hey, Melinda's in Charleston. Thank you for the amazing route. Dixie Love loves your recipes. Haven't read the method yet, but from what I've seen, I think it's basically how I eat. Yeah, it's very practical. So let's see. Tammy wants to know, Vivian, what is it like to work out live with Amy? I gave you a really hard workout.

Oh, yeah. Tricks your brain for sure.

Yes.

Oh, yeah, yeah, right. Super fun, amazing, and super sweaty.

Yes. So, Shelby, was it Shelby who asked the question about eating or she was saying she had no idea that's why she was getting dizzy? Yes. Eating first. That is why. So let's see. Yes. Zip up the Core. So in that flat tummy workout, I talk about it a lot more. Dixie, it is in the Athletic club. We'll find it for you, don't worry. Let's see. Cecilia, who's 4, would like to know our favorite color. I really like purple and red.

Pink.

Yeah. Although I wear a lot of black. I know, I was going to say Kurt would probably say my favorite color is black cuz I do a lot of it. Aaron with her six year old who was her buddy for the bonus move.

So fun.

Oh, amazing. Oh, and Nia, your six year old also joined today. So fun. Shelly, if your muscles don't get sore, does that mean you won't gain strength? Absolutely not. Some people get sore, some people don't. Some workouts make you sore, some workouts don't. It does not mean that you are not getting the benefit. If you're, if you're someone who used to get sore and all of a sudden you don't, it might mean that you need to change something up. Like you might need to go heavier with your weights or you might need to go a little longer in the workouts or try something new. Your body may have adapted. Again, it doesn't mean that you're not getting the benefit, but it might be time to change up your variables. But if you're not getting sore, don't worry about it. But always a good idea to try something new and challenge yourself and see if you do. So Laura says. Amy and Vivian, your professionalism is so noticed and appreciated. I love that because I really felt like I was tripping and laughing through that entire workout. Oh yeah, I was definitely tripping. Our professionalism and our realism, our relatability. Sandra, can I get recipes on YouTube? Yes. So on this channel we do have a few videos that are body fit in the kitchen. Vivian made some really cute videos. We have, ooh, the brownie one. Right. Brownies. The peanut butter, chocolate hummus I think is up there. So we have a few. We'll have more. But really if you want the recipe, they're in the nutrition guide which is available on the website. They're in the method and they're in the Athletic club. So that's where you want to be to get Vivian's amazing recipes. Taryn, great having Vivian here to. Very informative. I see Nia is asking if I do intermittent fasting. Working out at 7am, not eating till 12pm Thoughts? I think it's probably the same, right? Seeing how you feel, what you were saying before.

Yeah, yep, absolutely. Just notice how You've done. And then just one thing I would add is a lot of the benefits of intermittent fasting are really more in men than in women. So women are actually a little bit more sensitive to calorie restriction, so to the fasting side than men are. So definitely listen to your body. You may need to have a shorter fasting window, like maybe 12 hours of fasting. 12 hours of an eating window may be a better fit for a woman, whereas the longer windows are a better fit. Fit for a man. So just keep that in mind.

Yeah. And I mean, that's. I would say that's. We don't. We. I don't intermittent fast. I don't think you do. We don't talk about it much in the Athletic Club, but we definitely talk about all of the things that people are doing. The keto, the paleo plant, forward eating. Because that's. We want to make sure that you're informed on those topics. So in the Athletic Club, we talk about that stuff a lot. But what we do in the method and the nutrition guide is a much more. Is a practical approach. But certainly intermittent fasting or other things can fit into that. So.

Yeah. And just to add some people that don't really love to eat breakfast, intermittent fasting can be a really great fit. It just sort of naturally happens.

Yes.

Someone like me, I wake up, I need to eat in order to perform and feel my best. And there is no right or wrong answer. It's whatever feels right for you and me makes you feel and energized.

Yep. Manisha says seeing Vivian for the first time, she's just as sweet as you are. Maybe sweeter. We do make a great team. Let's see. Shelby. Yes. Lives are once a week. We're doing them on Saturdays at 10am Pacific Time. We're on the east coast now in the US so 1pm here. But yes, and I always make sure that you are subscribed to the channel. Turn on the notifications bell and then you can. Will always know when a live is coming up. But when you're subscribed, you'll get those notifications. But yes, every Saturday. But we do throw in some other stuff. But we do release new edited videos every week as well. Usually three videos. So, Melinda, is there still an active promo code for the Athletic Club? Yes. Right. Kurt, tell me show up. Show up is $10 off the monthly and body fit 100 is $100 off the yearly. Commit to the year. So many people did it and it's been so fun because we're right at six months with our, with the people who joined in January. And I mean, I feel like everybody's still really having a great time and.

You'Re really starting to notice with that long term commitment, the mindset shifts. People are getting stronger. It's just been awesome.

Shelly wants to know if we're related. We do have the same last name. We are married to brothers, so we are sisters in law. Or as our mother in law would say, sisters in love. Sounds weird when I say that. Yes, but we are married to brothers and they have two other brothers and a sister. So big family. But yes, we are sisters, we are co workers, we are friends. It's so, so fun. Yes. Family affair. The whole company, which is us and, and my husband Kurt. We're all related in some way or another.

Yay.

Oh, Alyssa And Vegas. It must be really hot there. Yep.

Oh, yay.

Awesome, guys. Okay, so I think that is most of the questions, but yes, we'll make sure we put it in the chat as well. But yes, if you want, you want to join the Body Fit Athletic club, go to bodyfitbyamy.com shop or you can click on the banner at the top for Athletic Club. All of that information is in the description of this workout, so you can find it there as well. Show up is the code for $10 off the monthly body fit 100 is 100 off the yearly. Join us. We do this every week. This coming week, we're going to be doing it together, which is a lot of fun because we can just chat back and forth, forth, but we do them separately. We cover nutrition, we cover fitness, we cover just all things health and wellness and we have a really great time. So yes, we're currently in. We have different challenges every month and we're currently in our 99 days of summer fit, which is fun. So we're in month two of that. We're having weekly and monthly challenges for that. So join us if you can. And let's see. See, I guess. What do we have coming up this week? New workout released on Monday and other workouts throughout the week. We'll be live again next Saturday. Maybe Vivian will be with us again because we will be with our family in Michigan. So should be a good time not in this beautiful studio, but somewhere else. Amazing. Check out Christina Rose photography. And thank you, Christina for having us us in your beautiful studio. Thank you all for showing up. Thank you, Vivian. We will see you next time. Have a great day and a great weekend, everybody.