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Banish Belly Fat With These Exercises

by Jordan Taffet April 27, 2017 5 Comments


Banish Belly Fat With These Exercises

Summer will be here sooner than we know it. If you still need to banish that extra layer of belly fat, these exercises are for you!

1. Mountain Climbers

When it comes to fitness, why reinvent the wheel? Stick to the basics- they work! To do mountain climbers: get in a plank position and bring your knees alternating towards your chest. Do 5 sets of 20 for a killer core workout! 

2. Side Plank

Planking is great for the core! Spend 1 minute on each side and 1 minute in the center. Do 3 sets for a total of 9 minutes! You will definitely feel the burn on this one. 

3. Weighted Russian Twist 

Start with your feet on the ground for this one and, as your core muscles strengthen, lift your feet. Take the weight from side to side, rotating slightly farther than you think you need to. The slower the better for this exercise. 

4. Diet

Yes, abs are made in the kitchen. Self-control may be your hardest exercise yet. Try BikiniBOD for your perfect partner in crime for blasting that belly fat. Also, download our FREE nutrition plan here for easy-to-make, belly-flattening recipes. 

You Need Our Slim-down Secrets.

by Jordan Taffet March 13, 2017 3 Comments


You Need Our Slim-down Secrets.

With each week that passes, it seems that Summer is getting closer and closer. Especially here at the BB headquarters in sunny, Southern California. But wherever you are- Summer will be here sooner than you think. 

Here are our 5 slimming secrets to help shed those last few pounds. 

1. Ditch The Sugar

Added sugars are not necessary in the diet. Not only will they leave you feeling sluggish, slow down your metabolism, and trick your brain into hyperactive hunger mode, they definitely contribute to packing on those pounds. Our secret for this tip is to read your labels! (Best case scenario is to make your meals and snacks at home). If you are forced to eat out or on-the-go a lot, make sure you know what you're putting into your body. You get out what you put in. 

2. Do Some Reading

While picking up an old classic novel is good for your brain health, it probably won't help you slim down. Do some research on what healthy food choices are and adjust your diet. Vegetables, fruits, and whole foods don't have to be boring when you put some time into the preparation. Some of our secret pairings are grapefruit and green tea (or beauty sleep tea at night), cucumbers and hummus, and chia seed pudding...to name a few!

Grab our FREE nutrition plan by clicking the image above and by entering your email. 

3. Go The Extra Mile

You've heard it before...the extra mile is never crowded. If you want to slim down, figure out what you like to do to be active and put 100% of your efforts into this. Our secret for succeeding here is to grab a workout babe to keep you accountable, grab your pup and hit the trails, or go where the scenery is beautiful. The inside of a gym may not be for you, and that's ok! 

4. Hydrate 

While this seems basic, hydration is key. If you can't get yourself to drink enough plain water throughout the day, spruce it up. Add some lemon or lime juice, drink more decaffeinated tea, try mineral water, whatever you need to do! Sometimes we will reach for unnecessary snacks out of thirst. Proper hydration also flushes out the body, helping to keep you glowing from the inside out. 

5. There's Not One Way 

Our last secret is that there isn't a one-size-fits-all for slimming down. You have to do what works for your mind and body. Get in the right mindset, make a plan, set goals, and grab your best babes and let's get it done!

Melt Your Muffin Top

by Jordan Taffet January 30, 2017 4 Comments


Melt Your Muffin Top

Summer will be here sooner than we know, so let's channel that heat and melt those muffin tops. Here are our secrets to banishing your muffin top for good!

1. Don't focus on just the muffin 

Spot reducing isn't efficient when we're targeting the muffin top. While we definitely recommend core-strengthening exercises, focus on total fat loss first. Exercise to lose overall body fat with LISS (or low intensity steady state) exercises, such as high-incline treadmill walking or by using the stair-stepper. (Try BikiniBOD for a fat-blasting assistant).

2. Hormone Control

If our hormones are out of whack, this can seriously affect our weight loss/weight gain. You can help regulate these hormones by managing your stress and by getting enough sleep. If you sacrifice your sleep, you're scarifying your health and overall progress. 

3. Portions

Practice using portion control on a daily basis. You don't have to "diet" or avoid certain foods, but portion control is key. Eat intuitively and stop when you're full. Your body knows what it wants and needs, we simply need to listen. 

Read This For Fat Loss

by Jordan Taffet January 03, 2017 4 Comments


Read This For Fat Loss

Whether they want to admit it or not: fat loss is on everyone's New Years resolution list. No matter where you are in your health journey, there's always room for improvement. Here's our tips for overall fat loss, and for a leaner and meaner you.

1. You are what you eat

If your diet needs improvement, you have to put in the work. And a low calorie, highly processed diet is NOT the answer. Opt for real ingredients, and real food. If you can't pronounce the grocery list of ingredients on the label, don't do it. 100 calories of processed fake food will leave you feeling bloated and gassy, and that's not hot. Choose the 250 calorie snack option instead that is made of real ingredients, like greek yogurt and 1/4 cup of berries. The options are endless. Need some ideas? Check out our January nutrition plan below.

 

2. You Gotta Work

Pick some form of physical exercise that works for your body. There is something out there for you. Yoga, running, pilates, barre, crossfit, etc. Although it can be intimidating to be the newbie, you'll soon become a seasoned regular. 

3. Don't Kid Yourself

Temptations are completely in your control. You have to know your personality and what works best. If you are someone who can't have just one, have none. If you can have one and be done, be done. Also, go out for your treat meals, don't keep them in your pantry. If you want an ice cream cone, go out and get one and enjoy. Keeping the pint in the freezer is not necessary. 

4. Consult The Experts

There are lots of communities out there that you can join to help you achieve your goals. Women supporting women is one of the strongest forces out there, so don't go it alone. Need fitness advice? Consult our IFBB bikini pro. Need some nutrition advice? Consult our Nutritional Consultant. Do your research and talk to the experts. 

5. No Excuses

Finally, don't make excuses for yourself or your progress. Make the time, adjust your schedule, ask for help, reevaluate your priorities. You got this. 

New Year, New You. BOY, BYE.

by Jordan Taffet December 13, 2016 4 Comments


New Year, New You. BOY, BYE.

Ok, so we're a little early on the New Years resoultions. But hear us out: make the resolutions NOW so on January 1st you've already got a headstart, (even with the holiday setbacks).

And here is our motto for the New Year: BOY, BYE. Here are our tips for focusing on becoming the best version of you in 2017.

1. Focus On Improvement

Little actions matter. Small things add up over time to become big things and big accomplishments. Do some reflection on what areas within your life need improvement. Is it your relationships, mental health, physical health (try some BikiniBOD), career, etc? Find what you can work on and set realistic, manageable goals.

(*BOY, BYE: even if you've got a great relationship with your significant other, you may need to invest in other relationships that are just as important for overall well-being. Boy, bye. If you don't have a significant other, stop wasting your energy right now. Boy, bye).

2. You Do You

Once you've set your goals and priorities for the new year, the hardest part is sticking to them. This will probably require a new schedule, sacrificing certain things, and putting yourself before others more often in order to accomplish your goals. This is okay, and finding a new balance to make yourself happy, while also investing in others is definitely possible. 

(*BOY, BYE: If the hubby is holding you back from your gym sesh or your girl time...boy, bye. If you are wasting your time on Bumble or Tinder, go get a manicure or a coffee and spend your time bettering yourself. Boy, bye). 

 

3. Be The Whole Package 

New Years resolutions are all about what will complete you. Whether that's doing activities to feel better and more complete, recommitting to faith to feel complete, setting goals to travel to better complete yourself, these all are set with the intention of making yourself better. These are great goals, but don't forget that you are the WHOLE package just as you are. Choose to do things on a regular basis that will provide you with joy, happiness, and the feeling of being complete regardless of the time of year.

(BOY, BYE: If you aren't happy in a relationship, work on fixing it or... boy, bye. If you aren't in a relationship, realizing that you (by yourself) are whole and that you are simply looking for another whole instead of a half, will help you attract that perfect guy. But for now: boy, bye). 

How are YOU ringing in the New Year?! Comment below! 

 

Let's Lose That Turkey Weight (3 Fitness Tips To Use Before The Holidays)

by Jordan Taffet November 21, 2016 5 Comments


Let's Lose That Turkey Weight (3 Fitness Tips To Use Before The Holidays)

With Thanksgiving behind us (i.e. all that turkey, pumpkin pie, apple cider, and cookie dough), we may be feeling a little heavier or sluggish. With the holidays coming up quick, it is important that we stay on track with our health and fitness goals in the weeks in between turkey day and the holiday. Here are 3 tips you can use to shed those pounds and look your best in that little holiday dress. 

1. You Gotta Work 

Sweat it out, beauty. Take time throughout your day to workout your body in order to stay on track and clear your head. Since this season is typically a time for family, grab your sister, brother, mom, dad, cousin, etc. and make them your workout partner (the Ultimate Beauty Body Formula is also a GREAT workout buddy)! Make health a priority in order to look your best. 

2. Cleanse Your System

No, we're not saying that you have to go on that pricey, unsatisfying juice cleanse. Rather, incorporate some cleansing food into your diet on a daily basis. For example, begin your day by drinking some warm water with freshly squeezed lemon juice. Throughout your day, incorporate fresh fruits and veggies that are full of fiber. We love broccoli, brussel sprouts, artichokes, lentil beans, and black beans! These are easy to prepare and make meals healthy and more delicious! 

3. Make Resolutions Before New Years

Let's make those New Years resolutions now! Why wait until January to get our minds right?! If you set your resolutions now, you will make healthier choices throughout each day. This will help you to get on track between Thanksgiving and the holidays, and will help you to recover after those decadent holiday indulgences! 

 

Winter Fitness Trends For Weight Loss

by Jordan Taffet November 08, 2016 6 Comments


Winter Fitness Trends For Weight Loss

Why not try something new and cutting-edge to shed some pounds this Winter? Here are the top trends for sweating it out this Holiday season. (Don't forget to take your BikiniBOD on the journey- it's our favorite workout partner)!

1. Track It.

If you haven't invested in a wearable fitness tracker, we highly suggest it. Especially if you tend to take your workouts outside. These help to keep you accountable and show your progress!

2. Back To The Basics

Don't fix what aint broke! Bodyweight, and simple weightlifting moves are great for toning up your bod. Rotate through different body parts throughout the week so give your muscles time to recover and build. 

3. Go To The Barre

If you've ever taken a barre class, you know they get those muscles shaking. Think ballet-oriented moves that incorporates a full body workout. Don't worry- you don't need to be a prima ballerina to master the barre. 

4. Aerial Yoga

Need a good stretch? Check out an aerial yoga class and get ready for an experience unlike any other. It is a stretch for your muscles combined with swinging on a silky hammock. 

 

How To Keep The Weight Off This Winter

by Jordan Taffet November 01, 2016 3 Comments


How To Keep The Weight Off This Winter

Putting on weight this Winter is not cute. What is cute- tight, black denim with that oversized cashmere sweater and booties. In order to look your best, you have to feel your best and take action!

Here are 5 tips for keeping that weight off this Winter. 

1. Change Holiday Priorities

Often times with family, it is easy to make sitting, eating and drinking the only priority of the day. This can definitely be on the agenda, but also add some health conscious to-do's to the list! For example, go on a family hike, play an active family game, or take a family outing somewhere to walk around. That way you won't feel guilty about that slice of pumpkin pie and glass of red wine. 

2. Revamp The Holiday Favorites

You know grandma's traditional buttermilk cookies? Auntie's chocolate cake? Mom's mac and cheese? You get the gist. Revamp these recipes by substituting healthier ingredients. For example, applesauce is a GREAT replacement for butter in many baked goods. Also, opt for dark chocolate when you have the choice! Anything can be made healthier and does NOT have to taste like chalk. (Don't forget to take your BIkiniBOD)!

 3. Face The Cold

When it's cold outside, we tend to hibernate and fear going into the chilly weather. Instead, bundle up and embrace the season. Celebrate the holiday time by going to listen to carolers, drink warm drinks, and walk around town to see the holiday lights. Maybe get adventurous and take your new running shoes outside! 

 4. Use Your Words

Just like your mamma taught you- use your words and don't be afraid to say no. If you feel satisfied, say no to an extra slice of pie. If you don't need another eggnog, say no. Be picky with what you put into your body and enjoy in moderation. 

5. Keep it Spicy

One great thing about Winter foods is SPICE. Cinnamon, ginger, cayenne, turmeric. You name it. Add these spices to your recipes to rev up that metabolism! And they taste great. 

Cheers to a great Winter bod. 

 

Get Fit With Your Bestie! 5 Workouts For You And Your BFF!

by Jordan Taffet September 13, 2016 6 Comments


Get Fit With Your Bestie! 5 Workouts For You And Your BFF!

Why workout alone when you can get fit with your BFF? They are the perfect person to motivate you, push you, and help you achieve a tighter, more toned BikiniBOD! (PS- check out our brand new Bestie Fit Pack! It has everything you need to jumpstart your workout and weight loss goals!) Even though Summer is over, make it a priority to get your best BikiniBOD yet this Fall! 

Here are 5 workouts you and your bestie can do to achieve your goals together! 

1. Ball Squats

Standing back-to-back, place the exercise ball between both of your backs. Then, simultaneously squat down and stand up. This is great for activating those quad muscles and building that booty! 

2. Plank Push-Up High Fives

Start in a plank position, do a complete push-up and then high five each other, alternating hands. This exercise is full-body, as it will work your core, legs, chest, and arms! 

3. Core Leg Throws

 

Talk about abs on fire!! To do this: one partner lies on the ground and holds the other partner's legs. The other partner is standing up and pushes the partner's legs towards the ground. The partner on the ground must control their legs with their core and lift them back up. 

4. TRX leg-pulls 

Start in a plank position, hooking your feet into the TRX straps. Then, bring your knees towards your chest and lengthen them back out (Try keeping your legs straight for more of a challenge, and pike your hips up to the ceiling). 

5. Sprint it Out

Inside, outside, or whatever works for you! Do some HIIT and bang out those sprints! These can be done on a track, in your backyard, inside the gym, up a mountain, etc! Have fun and get fit! 

 

How BikiniBOD has helped Super-Mom Margo Dowd Balance her Active Lifestyle

by Jordan Taffet August 23, 2016 3 Comments


How BikiniBOD has helped Super-Mom Margo Dowd Balance her Active Lifestyle

We had the pleasure of interviewing Margo Dowd, a local BikiniBOD beauty who balances the responsibilities of being a mom, running her own law center, and running marathons seamlessly.

1. Tell the BikiniBOD community about yourself 

My name is Margo Ann Dowd, and I'm 42 years old. I'm married with one daughter and I'm a small business owner. My husband does criminal law as a District Attorney and I own a self help law center for over 18 years. My office is up the street from my daughter's school where I am able to volunteer as needed between appointments.

2. What do you enjoy doing to stay active?

Running, running, and more running. But, I'm going to add strength training in again to my routine to maintain tone. I'm surrounded by some pretty amazing people in the running community. That's how I was introduced to BikiniBOD!

3. How does BikiniBOD help you throughout your day-to-day activities?

BikiniBOD's Ultimate Beauty Body Formula keeps me energized through the day while helping to decrease my appetite. No side effects.

4. What is your favorite cheat meal?

I have to admit I cheat often due to all my running, but BikiniBOD keeps me from overindulging. For example, if I want a slice of cake ... I can eat a few bites and be completely satisfied.

5. What does your daily work routine entail?

I own a self-help legal clinic helping clients represent themselves in court without the expense of attorney representation. I specialize in father's rights. I started the business when I was 26 years old.

6. How do you maintain clean eating habits on such a busy schedule? 

It's difficult to juggle, especially to maintain healthy eating habits, but we make it work. I usually buy marinated chicken and grill on Sunday and vacuum seal. During the week, I slice it open and toss a salad. Quick n' easy!

7. How do you stay motivated?

Work wise? I love what I do. I help a huge cross section of the community who cannot afford to retain legal counsel. It gives me great satisfaction when a father is able to establish or regain his rights as a father. I also mediate divorces so I'm able to make difficult situations as easy as possible. Love what I do but it's also stressful. Running and working out helps my sanity.

8. How do you recover from your long runs?

I do a lot of stretching and some yoga. Need to make more time for yoga because that really speeds up the recovery process.

9. What is your post-marathon routine? 

I'm not immediately hungry after a long run or marathon ... But I will enjoy a good meal for dinner. Also, soak in the tub with Epsom salt.

10. How has the BikiniBOD community helped you?

The girls in my running community introduced me to BikiniBOD. I like the support from other users as well as the support I get from corporate. Great incentives and it's not a pyramid.

Abs or Flab? (Get Our Fitness Secrets Here)

by Jordan Taffet August 08, 2016 4 Comments


Abs or Flab? (Get Our Fitness Secrets Here)

While having abs or not having abs is not a measure of overall health (and the ability to attain abs is largely genetic) no one needs the extra flab. 

Tone that mid-section with these tips and tricks today!

1. Trust the experts

While there are THOUSANDS of sources and articles out there that will try to convince you that they know the secrets to getting abs, make sure that you are reading credible sources. (A great jump start for boosting that metabolism is our Ultimate Beauty Body Formula, and don't worry- we consulted all the necessary experts in order to bring you the highest quality, effective products). 

2. "Abs are made in the kitchen"

You've probably heard this a million times. And while clean eating is definitely necessary to tone up that mid-section, it is only one factor. You can have a cheat meal every once in a while but you definitely can't have a sexy stomach by eating donuts all day, everyday. 

3. Abs are muscles- use them

Even if you become very lean, your abs will not be visible unless you have worked them. Weight-based exercises and knee raises are some of our favorites for firing up those abs!

4. Get sweaty 

Incorporating a little cardio into your strength routine is necessary for overall fat loss, and more fat loss means more defined abs. Walk, jog, swim, bike. Pick whatever exercise is the easiest for you to tolerate and own it. 

Buh-BYE Thunder Thighs

by Jordan Taffet August 02, 2016 3 Comments


Buh-BYE Thunder Thighs

If you need to lean out those thighs- we've got you covered (try our Ultimate Beauty Body Formula for a jumpstart!) . Here are some tips and tricks to slimming those legs while maintaining that beautiful muscle.

1. Drop it like a Squat

Lifting weights will NOT make you bulky. It will simply help to retain and build that muscle while burning fat. You need muscle to burn fat and to ramp up that metabolism! Deadlifts, weighted squats, and a resistance band combo will lean out those thighs while still keeping you strong!

2. You can have it all (but in moderation)

If you are going to have a cheat meal, that is totally fine. But cheat meals can't become your daily routine. Keep your diet clean (for the most part) while working hard in the gym. A good gym sesh can be extremely beneficial especially after a big cheat meal (you gotta put those cookies to work!). 

Get our nutrition plans by clicking on the image below and entering your email.

3. Burpees hate you too

I dont' think I've met someone who absolutely LOVES burpees (if that person is you, congrats, we're jealous). However, burpees do get easier as you get stronger and they are incredibly effective at toning up those thighs. 

4. Get shaky 

Wall-sits and weight-based workouts are great for really making those legs shake. If you are shaking, you are working and changing, and ultimately getting stronger. Make those legs shake so you know you're getting a bang for your buck!

5. Get your mind right, babe

Working out and eating healthy isn't easy. If it were easy, everyone would do it. Get your mind in the right place, set some goals, and then go demolish them! You got this.

The Best Workout For Your Zodiac Sign

by Jordan Taffet July 12, 2016 2 Comments


The Best Workout For Your Zodiac Sign

Let's face it: every girl loves to know more about their zodiac sign. What does it say about me? Are Aries' good kissers? What will July look like for me? We know you can't resist when it pops up in your email, when your friend shares a link on Facebook, or when you are flipping through Glamour

Have you ever wondered how your zodiac sign affects the way you workout? We've got the scoop on the best workout based on your sign and how to make the most out of your sweat sesh (after you've taken your Ultimate Beauty Body Formula- of course). 

Aquarius (January 21st- February 19th)

Aquarius' are known to be free-spirited, honest, loyal, and highly intelligent. Workout: choose a total body conditioning class or a martial arts class so that you don't get bored. Switching it up is a must! 

Sagittarius (November 23rd-December 22nd)

Sagittarius' are known to be intense, happy, popular, and rich. Workout: choose something that is team-oriented, a zumba class, or a swim group. People interaction is crucial, so choose a workout that surrounds you with others! 

Libra (September 24th-October 23rd)

Libra's are known to be balanced, stable, wicked, and arrogant. Workout: choose a yoga or meditation class. Since balance is important and sometimes your mind can get the best of you, use your workout as a time to quiet the mind. 

Leo (July 23rd-August 21st)

Leo's are known to be stubborn, strong, independent, and famous. Workout: choose a workout that gives you that much desired alone time such as running or hiking. Take time to reflect and simply be by yourself. 

Gemini (May 22nd-June 21st)

Gemini's are known to be polite, lacking originality, critical, and shy. Workout: choose a workout that puts you on a plan, or a super-set based workout. Since you are not likely to try new things on your own, choose a workout that is laid out for you and easy to follow. 

Aires (March 21st-April 20th)

Aires' are known to be independent, friendly, leaders, and go-getters. Workout: if at all possible- choose to lead the workout. Become a spin instructor or lead your local hike club. Since you love to be the leader of the pack- use your workout as an excuse to help others get faster and stronger!

Taurus (April 21st-May 21st)

Taurus' are known to be clever, self-confident, sociable, and original. Workout: choose a workout that allows you to be with others and that is enjoyable for you, such as a pilates class. Typically yoga is not recommended, as you are sensitive to smell. 

Cancer (June 22nd-July 22nd)

Cancer's tend to be independent, wealthy, travel junkies, and somewhat harsh. Workout: choose a workout that doesn't allow to be bored, such as hiking, swimming, or a workout with resistance bands. As long as you are switching it up, you are good to go (and a workout in nature is a plus)!

Virgo (August 22nd-September 23rd)

Virgo's tend to be creative, delicate, and simple. Workout: choose a workout that surrounds you with like-minded people, such as a partner-based workout. Long walks are always a go-to! 

Scorpio (October 24th-November 22nd)

Scorpio's tend to be bold, secretive, adventurous, and argumentative. Workout: choose a workout that channels your inner adventurer, such as scuba diving or golfing. You love to try new things so use your workout as an excuse to sweat in new and innovative ways!

Capricorn (December 23rd-January 22nd)

Capricorn's tend to be active, pushable, witty, and firm. Workout: choose a workout that really challenges your abilities, such as, weightlifting or joining a competitive team. You love to exceed at what you do so go all out!

Pisces (February 20th-March 20th)

Pisces' tend to be honest, religious, loved by women, unselfish, and peaceful. Workout: choose a workout that allows you to be surrounded by like-minded women such as a barre class or zumba. Everyone loves you so choose a workout that is fun and allows you to interact with all your gym besties! 

 Make the most out of your workouts by working with your body and mind. If you enjoy your sweat sash, you are likely to do it willingly and often. Find what works for you and go kill it!

 

 

Be A Hottie With A Body!

by Jordan Taffet June 21, 2016 2 Comments


Be A Hottie With A Body!

You know what Summertime means- BIKINIS. Are you where you want to be with your body goals? If not- get our 5 easy tips for shedding those last stubborn pounds!

 1. Diet

The rumors are true: you simply CANT out exercise a poor diet. In order to achieve a slimmer waistline, you have to get your diet on point. Don't worry, you can still indulge in some sweets or in a "cheat meal" once in a while, but these treats need to be properly portioned and consumed periodically. In terms of carbs, not all carbs are treated equal. Choose whole-grains and complex carbs like brown rice or sweet potatoes. Avoid the empty carbs like white bread, pasta, and potato chips.

2. Magic pill

Alright- while we may not be magicians, we have created our Ultimate Beauty Body Formula with YOU in mind. Take one pill (or 1/2 of a pill if you're sensitive to caffeine) about 30 minutes before eating in the morning. Our Formula was crafted to help turn your body into a fat-blasting furnace with ingredients like Garcinia Cambogia, Raspberry Ketones, Yohimbe and MORE. Click the image below to see all our natural weight loss products. 

3. Sweat

 

During the Summer months, sweat sessions are crucial for helping you achieve your goals. The trick is finding something that you enjoy doing that also gets in a great workout. Some of our favorites are hiking, swimming, circuit workouts, and pilates! 

4. Hydrate 

Drinking enough water is imperative for maintaining a healthy digestive system. Water helps to metabolize the food we eat and transport nutrients throughout the body. We can't forget to shower and refresh our insides constantly to keep us vibrant and lean. 

5. Get Your Sleep

Often times, our sleep gets sacrificed when life gets busy. While this may seem like the only option in order to cram everything into your day, it's simply not worth it. Get your Beauty Sleep each night so that you're not sabotaging your efforts. If you aren't getting enough sleep, your metabolism won't work correctly, causing swelling and retention throughout the body. 

Use these quick, easy tips as your go-to guide this Summer. AND, to kick off Summer, use the Promo Code: BBHOTTIE to get a FREE sports bra with any purchase. 

HURRY- this is a limited time offer for our beauties!

 

Sweat Together, Stay Together

by Jordan Taffet March 31, 2016 2 Comments


Sweat Together, Stay Together

You've probably heard it before: "Couples who sweat together, stay together". Here's five reasons why it's true. 

1. If You're Active, They're Active

Your significant other tends to be one of the most influential people when it comes to your day-to-day activities. The drive to be active and get moving has a domino effect, thus influencing the other partner to be active as well. However, this can also be very detrimental if the opposite is occurring and one person's laziness is constantly rubbing off on the other. Take advantage of each other's motivation to be active and get going! 

Click the image below to workout with us!

2. You Can't Lie.

Often times if you don't have someone to hold you accountable, it becomes very easy to stretch the truth when it comes to your daily activity levels. "I was at the gym for two hours" really means "I went to the gym, walked around for a bit, grabbed a snack, came home". Sound familiar? Having someone by your side during your sweat sesh eliminates this problem completely because you're both in it together. 

 3. You Can Cheat

"Cheat" meals, or treats that you choose to indulge in, instantly become more fun because the two of you deserve it equally. If you are on the same workout schedule, you are both working out equally as hard. Therefore, you both deserve the ice cream sundae with extra hot fudge and can indulge in this experience together. 

4. Being Sweaty Isn't Gross

 

Working up a sweat feels great. And the last thing you want to do is be self-conscious about how you look while you're in the zone. When you are both sweating together, this becomes a non-issue. Added bonus: you can always save water and shower together...oooh-la-la. 

5. More Energy and Good Vibes

Working out releases endorphins. Endorphins make you happy. So working out makes you happy? Yes, physical activity will definitely boost your mood and give you more energy to take on the day. When you have someone experiencing this endorphin rush with you, this automatically elevates you to 'power couple' status. 

So what are you waiting for? Grab your sweetheart and hit the trails, bike path, yoga studio, or pool. There's tons of ways to be active, find your niche. 

Our Beauties are currently revving up for the 14 Day Booty Challenge, join here today! 

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Chi Running: The Latest and Greatest Way to Run Pain-Free

by Christie Cash March 21, 2016 1 Comment


Chi Running: The Latest and Greatest Way to Run Pain-Free

Time is a hot commodity these days. When we’re multitasking our way through the morning commute (except for texting while driving, right ladies?!) and juggling four tasks at once all before our lunch break, we never have quite enough time to do it all (let our Ultimate Beauty Body Formula help)!  For many of us, our workouts are the one part of the day that we carve out just for taking care of our health, and even those can be interrupted by a rogue work email or impromptu dinner invite. As a committed Bikini Beauty (join the BikiniBOD community today!), you know that any disruption of the path to your goals is seriously not okay, especially if that disruption comes in the form of injury. 

Nearly 70% of runners experience an injury every year, and even minor injuries require 2-3 weeks of downtime to ensure that things can heal properly. Running injuries usually affect the ankles, knees, shins, and even the hips, which, when factored into the moves that comprise your weekly workouts, pretty much crosses everything off the list. Long story short: getting hurt sucks. However, paying attention to proper technique can help prevent you from being benched.

 As far as running goes, there are plenty of tips and tricks that will help improve your form, including: focusing on your foot strike, the length of stride, and the impact on the knees. The newest way to run is called 'ChiRunning', which takes the attention away from the legs and puts it all on your core. ChiRunning is designed to address the two vital reasons for assessing your form: injury prevention and energy efficiency. Its effectiveness lies in how it reduces the impact on your joints and allows your leg muscles to actually work less when you run.

Based on the movement principles of T’ai Chi, this method concentrates on how energy moves from your center into the limbs to create movement. Chi (pronounced "chee") is the energy that unites body, mind, and spirit, and as anyone that has embarked on a half marathon will tell you, all three need to be in sync in order to successfully make it through all 13.1 miles without completely losing your sanity. Engaging your core and relaxing your limbs allows your legs to simply support your body weight instead of propelling it forward. When your body is aligned and your joints aren’t being pounded incessantly, chi can flow freely throughout the body, making running feel effortless.

There are five main principles of ChiRunning. Mastering all five separately and then combining them into one cohesive technique will make your future runs peaceful and even more effective than they were before, allowing you to reach that euphoric, mind-clearing headspace that you thought only the running gurus could achieve. To become one of these gurus, start with…

Relaxation 

Begin with a few pre-run dynamic and muscle-loosening stretches to make your very first stride an easy one. Shake out your arms and legs, roll your ankles, rotate your hips and pelvis, and give your neck a few slow nods up and down. When you get tired halfway through your run, it's normal to tighten up your shoulders or other muscles, but the accumulated stiffness and tension wastes energy and makes you less efficient. Feel your technique slipping? Zero in on where exactly you’re tense, and adjust as necessary. This could be as simple as lowering your shoulders or giving your hands and arms a quick shake.

 

Correct Alignment & Posture 

Maintaining proper posture is just as important when sitting at your desk as it is when running. An aligned spine allows your bones to collectively support your weight and joints and makes it so that they fall into the correct position. Maintain this alignment during your run so your skeleton continues to distribute the weight and pressure evenly. If you slump your shoulders or hinge forward at the waist, even slightly, your legs are left to support most of your body weight, and the uneven dispersal can unnecessarily burden your knees and ankles. With correct posture, you lessen the amount of work your legs have to do and move more powerfully.

 

Go On Strike 

One of the most difficult running techniques to master is the landing foot strike. Heel striking adds a lot of stress to your joints and can exhaust your legs that much faster. Landing with a mid-foot strike keeps your posture in alignment from legs to hips to shoulders and keeps the energy emanating from your core. You want your foot to land underneath or slightly behind you to ensure even dispersal of impact.

 

Use Gravity to your Advantage 

One of the biggest forces we have to fight every day is gravity. For the clumsy ones in the bunch, this can be a daily struggle, but when running, allowing the force to do the work can actually improve your workout efforts overall. By adding a slight forward lean to your run, your body naturally accelerates and instead of relying on your legs for propulsion, gravity’s got your back (er, front). Keep your spine straight and lean from your ankles (not your waist), and keep it subtle enough so as not to risk falling or losing control. This lean also helps to keep the aforementioned principles maintained, so you can always check in with your body’s alignment to ensure that the other techniques are being adhered to.

 

Engaging the Core for Propulsion 

If ever there was a case for an ab workout, it would be to aid in ChiRunning (followed by looking bangin’ in your bikini). Hip pain from running is often caused by a weak core, which isn't strong enough to keep the pelvis aligned. A level pelvis reduces injury, and can be achieved simply by engaging your core muscles while you run. Incorporate the following exercise into your next ab workout, and recall the sensation in your muscles during your next run: Stand against a wall and try to press your lower back into the wall. Concentrate on how your pelvis reacts; you should have to engage your lower abdominals in a vertical crunch movement. Emulate this feeling next time you step out for a jog and notice how much easier everything falls into place, and how much less pain you feel afterward.

 

ChiRunning helps your body to move in the way it was designed to move. Cohesion between the mind, body, and spirit will increase the success of your runs tenfold, and will keep injuries at bay. A healthy body is a beautiful body, and assessing your form while practicing efficiency will help you reach your goals that much faster.

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Muffin Top No More (Lose Fat Now)

by Christie Cash February 25, 2016 1 Comment


Muffin Top No More (Lose Fat Now)

It’s not your imagination: the midsection is one of the most stubborn and difficult areas to rid fat from. It’s tough to tone this area, and even when you notice more definition in your thighs and your abs, the muffin top doesn't seem to budge. A billion crunches and side bends won’t cut it: to officially kick the top to the curb, you need to incorporate more dynamic exercises into your routine. Throw the following moves into the mix and bake yourself up a leaner, tighter physique.

Superwoman

Lie on a mat facedown stretching both arms straight beside both ears, and stretch both legs on the floor in a slight V shape. Raise your head, both arms, and both legs about an inch off the floor and balance on your midsection. Hold this position for 5-10 seconds, then slowly lower yourself back to the mat. Repeat for five reps, either raising slightly higher or holding slightly longer each time. This move targets the three long muscles that surround the spine in the lower back that make up the erector spinae region, which is often overlooked in the usual muffin-top-busting exercises. Strengthening these muscles will straighten your posture while streamlining your midsection.

Saw Tooth

In a wide stance, grasp both hands together overhead and bring them down to the right, twisting the hips to the right as well. In one swift motion, "chop" the arms diagonally down and to the left, bringing both hands to your left foot. Repeat this movement for 10 reps, then repeat on the opposite side. For more of a challenge, hold a 10-pound dumbbell or eight-pound kettlebell in your hands as you "chop." Be sure to engage your core throughout the entire exercise, and focus on the twisting motion throughout.

Stability Ball Back Extension 

Lie facedown with your lower abdomen balanced on a stability ball, both feet on the floor. Place both hands on the back of your head and extend elbows to the side. Without moving your feet, raise your upper body to create a straight line from the top of your head to your heels (do not arch your back). Hold for one second, then lower yourself back to the starting position. Repeat for 10-12 reps.

Side Kick 

Lie on your right side, propping your head up on your right elbow and letting your right arm support you in front. Raise your left leg straight into the air, creating a 90-degree angle between both legs. Lower leg almost back to starting position, stopping just above the other foot. Repeat for 10 reps, then switch to the left side for another 10 reps. Remember to keep your core tight and feel the burn in your obliques and outer thighs.

Spiderman Plank 

Start in a plank position, arms straightened directly below shoulders and ensuring that the back and legs create one, straight line. Bring left knee to left elbow or forearm. Return to plank. Bring right knee to right elbow or forearm. Return to plank. Repeat 10 times on each side for a total of 20 reps. Be sure to keep abs tight and avoid letting the lower back sag. Remember that form trumps reps, so if you can only do 5-8 reps of this move with perfect form, it's actually more beneficial than performing a higher quantity of reps with weaker body involvement.

Enjoying a consciously healthy diet, getting in some fun cardio (Zumba! Bike Riding! Jumping rope!), and giving these five moves a try, are all part of the recipe for getting rid of your muffin top once and for all. The appetite suppressant in BikiniBOD’s beauty formula will help you avoid overdoing it on the actual muffin’s during this weekend’s brunch. Change up your routine and keep life fun, and your beach body will be in tip-top shape in no time.

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Fitness Wardrobe Advice from BikiniBOD Brand Ambassador: Theresa Campbell

by Jordan Taffet February 24, 2016 1 Comment


Fitness Wardrobe Advice from BikiniBOD Brand Ambassador: Theresa Campbell

Theresa Campbell, also known as "Shark", is a fierce fitness enthusiast who loves creating apparel. Campbell is the CEO and founder of Shark's Bites of Life, a lifestyle apparel brand for the active individual. 

Tell the BikiniBOD community about yourself.

I am the business owner of Shark’s Bites of Life apparel, a clothing company dedicated to creating cute, comfortable, quality apparel for men and women. I have a Bachelor’s Degree in graphic design and love creating unique designs for customers to be proud of wearing. I am a fitness fanatic who enjoys everything from lifting super heavy weights to yoga and rollerblading. I played college ice hockey and multiple other sports growing up. I am always looking to better my mind and body and fitness plays a huge role in my life!

How did you decide to start Shark’s Bites of Life, and where did the creative name come from?

I wanted to create an affordable workout apparel line that is high quality. I wanted items I couldn't find in stores and decided I should just make them. My passions are design and fitness so I combined them together and made it my business!

The nickname 'Shark' was given to me by my boyfriend (now husband) back when I was in college, now everyone calls me Shark. The second half (Bites of Life) is just that - parts of my life!! I love to live a happy, healthy lifestyle and I think it shows in everything I do. So why not wear it on my sleeve for all to see!

What is your biggest inspiration for creating new, catchy slogans?

It changes all the time, usually my new designs are inspired by what I feel on a given day, or what I’m currently into. Like right now I am prepping for my first NPC Bikini competition and so my creativity is coming from the foods I eat and the feelings I have going through the process. I know that if I am motivated by something, that others are too. My husband also gives me great ideas for more manly slogans like my “TOO MOTIVATED” and my men’s “abs” design.

What do you see trending for Spring as far as fitness-wear goes?

I have always been into the cutout shirts, open back and semi crop-top look, I see them more and more as of lately. Bold prints and colors like neons have been coming on strong, I like to add bright pops of colors and plan to add more as we get closer to summer. I also have been branching more into the loungewear because who doesn’t love a comfy tee to throw on with a pair of jeans or cutoffs?!

What do you recommend for our BikiniBOD community when choosing their fitness-wear?

Buy something that will make you feel good, when you feel good in something it will make you work harder. Try and break out of your comfort zone with a new style, it just might be that edge you need to push harder at the gym. Don’t just buy something because it is expensive or because everybody else has it, be original and look for that gem that is perfect for you and don’t be afraid to stand out in a crowd!

What kind of exercise do you like to do to stay fit and healthy?

My go to workout is usually lifting weights and using resistance-type bands. My ultimate favorite cardio is rollerblading. It is the best way to activate your core, glutes, legs and basically you’ll feel it in your whole body. You can keep your heart rate in that sweet spot for burning fat and incorporate sprints and hills to get that extra burn. I have a bubble butt and I like to credit the years of playing hockey and rollerblading to that:)

What was your deciding factor for becoming a part of the BikiniBOD community?

 

When I first got wind of BikiniBOD from the main ambassador Christie Cash I knew it was going to be a product I would love. The fact that it is made by women, specifically for women won me over. I was already taking some of the ingredients each day separately, so with BikiniBOD I was able to limit my vitamins down to 1 amazing fat burning, focusing pill.

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5 Easy Fitness Moves to Avoid Saggy Arms

by Christie Cash February 09, 2016 1 Comment


5 Easy Fitness Moves to Avoid Saggy Arms

When getting started on a new fitness regimen, one of the top fears voiced by many women is that weightlifting will make them big, bulky, and “too muscular.” Thus, they avoid heavy weights and arm machines like the plague, focusing on infinite sets of two-pound bicep curls and half-hearted on-the-knee pushups. While these exercises will yield mild results (like, way down the line), the fact of the matter is that women do not naturally produce enough testosterone to get Schwarzenegger-level jacked—biologically, it can’t happen.

We highly recommend dropping a 20-pound dumbbell on your concerns and challenging yourself to build those arms will maintaining a lean BikiniBOD frame. However, if you’re still wary of the heavier stuff or just don’t have access to that kind of gear, we’ve got your back (and biceps, triceps, and shoulders) with these five moves that are equipment-free, guaranteed to banish the dreaded bat wing, and give youtube top-worthy arms year round.

Boxing Punches

In a wide-legged stance, start with your arms bent at chest level, elbows slightly in. Punch your right arm out straight in front of you, making a straight line from knuckles to shoulder. Return to center then does the same with the left arm. Alternate arms in a steady rhythm for 20 punches (10 Each Side). For more of a challenge, hold a five-pound dumbbell in each hand while you punch.

Tricep Dips

Sit on the floor or use a bench with knees bent and arms slightly behind shoulders, hands facing forward. Rise into a bridge with your butt parallels to the floor and knees at 90 degrees. Bend elbows until your backside touches the floor, then straight the arms to come back up. Repeat for 20 reps. You can even do these dips off your bed first things when you wake up. Talk about starting the day off FIERCE!

Walkout Bear Crawl

 

Ok, do NOT do the bear crawl like this guy!

In a wide-legged stance, bend forward and, starting between your legs, walk out on your hands. Once nearly parallel to the floor, and keeping legs only slightly bent, meet right foot to right hand, and alternate bear walking a few steps. Then repeat this move in reverse. Once at the starting point, keep feet still and walk hands back, returning to your wide-legged stance. Repeat for 20 reps. Remember to engage your abs!

 

Side Push Ups

Laying on your right side, scissor your legs with the left leg and foot coming forward. Balance on your right elbow, and bring your left arm a few inches in front of your chest. Lift your hip and, bending your left elbow, lower to the ground in a modified push up. Repeat for 10 reps, then switch to the other side for 10 more reps. Keep that hip elevated!

Frontal Raises

Hold one 5-8 pound dumbbell in each hand, arms hanging straight directly in front of your thighs. Simultaneously lift both straightened arms to chest level, then slowly lower them to the starting position—do not simply let arms drop. Repeat for 20 reps. Engage your core throughout the entire exercise, and move slowly but steadily to feel the burn in your shoulders, back, and chest.

                 

These moves are all about getting you lean muscle definition, tightening up any sagginess while providing an extra boost of strength. Working your arms once or twice a week will heed noticeable results and earn you plenty of compliments from fellow fitness babes. Have you seen some of the BikiniBOD transformations? Those ladies look fabulous without any trace of bulk, so what are you waiting for? Get to it, Beauties!

Don't forget to check out our BikiniBOD Blueprint for the full arm workout and other exercises to make you a true Bikini Beauty! Free with purchase of BikiniBOD and Exclusive FB Community Group Chat.

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Tone Up Fast With These Simple Stretches

by Christie Cash January 15, 2016 1 Comment


Tone Up Fast With These Simple Stretches

Hitting the gym like a champion has its obvious rewards (hello, cute booty, pleased to meet you). The extra strain on your muscles and joints hurts so good but does require some extra care to keep that pain from becoming, well, hurtful. Luckily, there are plenty of easy stretches that will not only aid in recovery but keep you on the fast track to toning up while keeping it low-key.

Need a Full Body Stretch? Downward Dog is the Answer

The classic yoga pose can do double-duty as a full-body toner when held for an extra few seconds. Make sure you suck in your tummy and stretch your heels back toward the mat (touching if you can!) to strengthen your core and lengthen your hamstrings and calf muscles. Here’s a quick how-to for those in need of a refresher:

  • Begin in tabletop position, arms directly under shoulders, palms flat on the floor, knees on the floor, and tops of feet flat on the mat.
  • Tuck toes under, exhale and lift your tush into the air, shifting your weight off of your hands and into the legs.
  • Press your palms firmly into the mat with your fingers spread. Arch your back just slightly inward so your butt rises as high as possible toward the sky. Your head should hang down between your arms.
  • You should feel a good stretch in your legs and lower back, and will notice some positive fatigue in your shoulders and abdominals as you maintain the position for a substantial period.

Windmills Will Stretch Your Upper Body

A stable core paired with slow, consistent arm movements will give you a slow burn to yield noticeable changes.

  • Stand with feet apart. Reach one arm forward and the other back with palms facing down, allowing hips to rotate slightly.
  • Stretch arms a little farther and twist spine as you slowly rotate arms in a circular motion. Repeat eight times.

Chaturanga to Tone Those Triceps

A part of the vinyasa flow, this pose is a fantastic ab and tricep strengthener. While it physically focuses on keeping your body briefly compact and rigid, be sure to remember to breathe as you pause in this movement.

  • Begin in a straight-arm plank position, arms directly under shoulders, hands flat on the floor. Bend your arms—elbows close to the ribcage—to lower your body, so it's a few inches above and parallel to the floor.
  • Keep elbows pushed back toward the heels, legs straight, stomach held in. Do not put extra strain on the neck; simply look down and a bit forward.
  • Try to hold the pose for at least 30 seconds

Diagonal Reaches to Improve Posture and Tone Your Torso

Slouching over a keyboard all day isn’t doing your back any favors, but did you know it could be the culprit of your slight stomach pooch as well? This stretch will open up your chest and torso, improving your posture and allowing you to stand taller, straighter, and pooch-less.

  • Lunge with right leg forward, raising arms to shoulder height, with left arm in front.
  • Lift left arm toward your ear, elongating body from the hips to avoid putting pressure on your spine.
  • Feel the stretch down your torso as you open up your chest. Hold for 15 seconds.
  • Return to start and repeat three times. Switch sides. Do four sets.

Peaceful Warrior/Warrior III to Stretch and Strengthen Your Thighs

Slim, strong thighs are a goal for almost everyone. Finding a good balance between strength training and stretching when it comes to awesome quads will give you the lean results you’re looking for, and you could be that much closer to doing the splits (a guaranteed crowd-winning party trick in a pinch).

  • Begin in Warrior II pose. Soften your front knee bend.
  • Drop your back hand to the top of your thigh or calf. Lift your front arm up, lean back, and look up. You should feel the stretch in your abdominals as well as your inner thighs on both legs.
  • Hold for five deep breaths.

Leg Lifts to Tone Your Lower Body

Stretching is typically consolidated into one muscle or group of muscles at a time. If you can find one that not only elongates your lines but gives you significant tone all over, hold that pose for as long as possible. Three sets of ten will also do.

  • Leaning on one elbow, lie with your upper leg extended and lifted slightly above the ground.
  • Keep your hips stacked above one another and both knees facing forward. With toes pointed, extend your upper leg from the hip as far out as you can.
  • Now slowly lift this leg up. Do three sets of ten lifts with each leg.

Superwoman Stretches Will Open Those Tight Hip Flexors

A great stretch to open up the chest and hip flexors while strengthening your lower back and glutes, the Superwoman stretch is a great low-impact core builder. Cape optional but strongly encouraged.

  • Lie face down, chin on floor, arms stretched out in front like you’re flying through the air to fight Lex Luthor.
  • Slowly exhale all of your air out. Pressing your lower abdomen into the floor, inhale and raise arms and legs at the same time.
  • Hold for 10-15 seconds, continuing to breathe slowly.
  • Release and lower.

Try Full Boat Pose to Tone Your Tummy

A pose that looks so simple but will set your abs on fire while lengthening your hamstrings and seeking support from your back. Hold for 30 seconds with a serene expression that won’t reveal that every muscle in your body is working hard.

  • Sit with your knees bent and feet flat on the floor.
  • Grab legs under your thighs and just above the knees. Lean your torso back just a bit.
  • Raise your feet off the floor. Keep your legs straight and feet together, lift them as high as you can. Do not round your back or lift so high that you roll off of your sit bones; you should be balanced.
  • Extend your arms straight out in front of you.
  • Hold for 30 seconds.

Every little bit of your workout program helps to nip a little more in here and lift a little more over there. Stretching is just as important as lifting weights when it comes to developing muscle and showing off a tighter physique, so don’t downplay it as an “extra.” Taking a few minutes pre- and post- your BikiniBOD filled exercises to condition your muscles and get ready to reveal a body that’s completely new, awesomely firm, and just a bit bendier.

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Not So Fast! The BikiniBOD Know About Fasted Cardio

by Christie Cash January 15, 2016


Not So Fast! The BikiniBOD Know About Fasted Cardio

Wake up, immediately tie on your running shoes, bang out a few miles, return to enjoy your first meal of the day, and burn all the fat and be slim for-ev-er. If these are the guaranteed results of performing fasted cardio every day, why wouldn’t someone do it? Why isn’t everyone doing it? Melting away the fat is kind of the point behind this whole Hot Body plan, after all, so you’d think getting your workout over with first thing while revealing the leanest figure possible would be on everyone’s schedule.

The truth is, there’s a lot of science behind it, and as with all exercise regimens fasted cardio is not one-size-fits-all. The straightforward idea behind cardio on an empty stomach is that your body will be more likely to use its own fat stores for fuel instead of the food you just ate. Sounds awesome, but it’s not that simple. Compare the pros and cons of this method for fat loss before you commit to taking it on as a definitive method of achieving your best body

The Science Behind Fasted Cardio Using Fat As Fuel

Fasted cardio helps you to become more efficient at using fat for fuel. First thing in the morning, after you’ve been fasting all night, your body’s natural hormones are primed to promote fat loss. With low insulin levels, low blood sugar, and high levels of growth hormones at your service, it would appear that detangling yourself from the sheets and hitting the pavement would seem much, much more enticing.

When insulin levels are low after eight hours (okay, six hours…or maybe five…) of sleep, fat can be mobilized more easily. Your body releases and oxidizes it best in this state, so exercising with your system in this state can burn almost 20 percent more fat compared to when you do so after a pre-workout meal.

Similarly, low blood sugar forces your body to utilize fat reserves because there is not enough glucose to power your workout. As long as you don’t have a medical need to keep your blood sugar at a certain level throughout the day, skipping the calories isn’t a bad idea.

Finally, Growth Hormone (GH) levels climb while you snooze, but unless you participate in the sleep walking version of weight lifting (wouldn’t suggest it), your best option is to break down your fat stores right when you get up. Benefitting from the low levels of insulin, the opportunity to cut the fat presents itself in the form of activating your high hormone levels.

The Fastest Cardio Facts

You’ve already set your alarm for a 6 a.m. jog, haven’t you? You’ll do a fabulous job of burning fat…for today. Unfortunately, unlike cardio fueled by a pre-workout snack, research has demonstrated that fasted cardio does not increase fat burning over a 24-hour period. It has also been suggested that enjoying carbs before exercising increases the post-exercise “afterburn” effect more than a fasted sweat sesh. Therefore, you’ll burn a solid portion of fat right now, but there won’t be any continued benefit after the fact.

If you’re giving fasted cardio a go but notice that your performance is considerably less impressive than usual, you might be better off providing yourself with a nutritious boost prior to your workout after all. Fasted cardio does not allow you to magically do away with your personal energy balance, and ultimately, fat loss requires some sort of energy and/or calorie deficit to reveal results. You have to burn more energy than you eat, and your workouts have to have a certain level of intensity to do so. If you’re too tired to perform at your optimum level, that’s not gonna happen.

Fasted Cardio Should Only Be Practiced A Few Times Per Week

Changing up your workouts will give you results no matter what, as your body is never subject to the dreaded exercise plateau. In that regard, practicing fasted cardio once or twice a week, in conjunction with your normal routine, will keep your system guessing and will definitely trim some of that stubborn fat you thought was inevitably along for the ride.

However, getting your heart pumping on a daily basis while running on limited amounts of fuel isn’t sustainable for the long term. A girl’s gotta eat, and a BikiniBOD babe knows that properly feeding her system will help increase overall workout intensity and engage the muscles more effectively for an all-day metabolism boost.

Whether you choose to replenish your energy stores after you hit the gym or energize yourself prior to getting sweaty, remember that burning belly fat the smart way is all about listening to your body, putting in the extra effort, and being willing to step outside your comfort zone to be closer to your goals.

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How to Fix Your Holiday Food Hangover

by Christie Cash January 14, 2016


How to Fix Your Holiday Food Hangover

So. It happened. You promised yourself it wouldn’t. You guaranteed you were going to stay on track this year, and you had your plate all planned out (veggies! Color! Just one scoop of stuffing!). Yet here you lie in the middle of the living room floor with a 6-month-old food baby and the ability to speak only in grunts.

It happened

Instead of dwelling on how that one scoop turned to three and how you completely lost count of the amount of dinner rolls you consumed, remember that if ever a slip-up or deviation from your typical healthy eating plan was going to occur, Thanksgiving was the time. Do not stress over it or punish yourself in any way, because at the end of the day it was just a bigger-than-usual meal and now you’re a bit uncomfortable. Step right back into your routine with the help of the following tips that can help lessen the blow of your feast and set you right back on the path to losing weight and feeling fabulous.

Don't Skip

If your natural impulse after enjoying one calorie too many is to go the complete opposite direction and not eat at all, you’re setting yourself up for diet disaster. Depriving yourself of food—now and at any time—seriously messes with your metabolism and won’t allow your body to properly process both the food you indulged in or the foods you follow up with. A fiber-filled day-after breakfast like a cup of oatmeal or bowl of cereal will support healthy digestion and keep you satisfied without tossing you back into the throes of a food coma.

Do Sip

Hydrating well right after a great meal will keep everything moving and alleviate some of the sluggishness that can come when you over-carbo load. Continuing the trend the following morning with a big glass of water as soon as you wake up will give you a much-needed energy boost to start the new day. Drinking 2-3 liters (about 12 cups) throughout the day will seem like a bit much when you’re already feeling full, but we can guarantee it’ll stave off any lingering lethargy or bloating.

Move your Body

Bouncing around in a Zumba class or lacing up for a 5-mile run can seem daunting on a stomach of Thanksgiving fare, but getting your blood pumping is your best defense against the dreaded food hangover. Cardio will rev up your metabolism and will help kick feelings of “blah” to the curb. Even a quick set of 20 lunges or squats will burn a few extra calories and rebalance your blood sugars. If you really can’t fathom that much activity, keep it low key with some twisty yoga moves. Revolved Side Angle and Revolved Triangle poses will provide a great stretch to your core, upper back, and legs, supporting digestion and releasing toxins.

Rinse it Off, then Button it Up

Completely welcome the day with a hot shower. Gently breathing in the steam while exfoliating your skin will help you be more at ease with your body and feels just plain good. After your shower, don’t slip right back into your stretchy pajama pants and Men’s XXXL sweatshirt: choose an outfit that you feel confident in while still allowing for some comfort (we understand that the crop top might not be at the top of the list right now). Knowing you look good has a direct impact on how awesome you feel, so don’t let the slothfulness hang around just because you think your jeans might not fit. They will, and your overall mood will improve because of it.

Eat Clean

You don’t necessarily have to dive headfirst into an intense detox or commit to a three-day liquid diet, but returning to a more healthful, balanced way of eating will put you right back to where you were before all that pie. Light meals full of fresh seasonal produce and whole grains will provide an extra dose of nutrients that might have been missing from those green beans drowned in butter and salt. While those leftovers are calling your name from the fridge, evade the Tupperware and reach for more wholesome picks like apples, peppers with hummus, or spinach salad with almonds. Seasoning your choices with natural detoxifiers like turmeric, cinnamon, and cayenne can jazz up your metabolism while helping to control your cravings so that extra plate of gravy-doused turkey won’t seem like an integral lunch option after all.

Holidays are synonymous with vacations, feasts, and celebrations, and everyone should feel free to be a wee bit excessive this time of year. However, there are ways to bounce back should you somewhat over-fulfill your indulgent spirit, and with the help of BikiniBOD and a great attitude, no amount of casserole can come between you and your goals.

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The "No Makeup" Makeup Look for the Gym

by Christie Cash January 14, 2016


The "No Makeup" Makeup Look for the Gym

Tons of holiday party invitations but no plus-one in sign

If finding a date during a night out, while sipping green tea at a cafe, or at the (gasp) suggestion of your mother hasn’t been working out as well as you’d hoped, maybe you’ll find the right person while working out. The gym is full of potential suitors, and you know you already have at least one thing in common!

While it may not be the most sophisticated location for your “So how did you two meet?” story, the gym is still a pretty excellent place to at least browse your options. We typically advise exercising with as clean a face as possible to avoid any unnecessary breakouts, and we’re positive your impeccable push-up form is impressive enough, but sometimes a flirty swipe of color can go a long way. Your body confidence is going to be irresistible, might as well reel them all the way in with some well-placed mascara!

Discover the no makeup, makeup look that could lead to a first date at the bar…the squat bar, that

Spot Treatment-

A full face may not be necessary for you, but knowing your red spots and dark circles are being kept at bay will give you any extra boost of confidence you might need. Try a concealer containing salicylic acid that will help treat any blemishes while making them invisible to the cutie one treadmill over. Maybe they want to race?

Just a Tint -

If you plan on really getting after those thighs today, mixing a forehead dripping in sweat with caked foundation is probably not your best bet when trying to attract the gym hotties. However, for a bit more coverage on a low-impact day, choose an oil-free formula that will still allow the skin to breathe, or reach for the tinted moisturizer. Flushed but still flawless, see what the babe at the water fountain is planning for a post-workout snack. Maybe you can share a protein bar!


Rosy Glow -

 

You’re already working hard enough to earn some natural color on your cheeks, but if you’d like to enhance the look, pick powdered blush over cream formulas. Powder in petal pink or bold coral will provide color that will stay put while the oils in the cream blush are more likely to smear. It’s tough to achieve an “Absolutely!” on a coffee date request when you’ve got a smudge of hot pink streaked down your cheek.


A Kiss of Color -

 

Thick glosses + sweat + drinking from a water bottle = not cute. Classic red put + workout clothes = trying way too hard. A bit of color on your lips is perfectly fine, and it’s smart to keep them moisturized, but overdoing it just doesn’t make sense during your sweat sesh. Your best option? A lip stain! A sheer hint of color will stick around through every sip of water without being too heavy, and when a certain someone sees you smiling through your mountain climbers (yes, it’s possible!), they’ll be asking when they can see that grin again.

Waterproof Wink -

 

Unless you’re trying to attract woodland creatures, the raccoon-eye look is something you’d like to avoid. Waterproof mascara is crucial for bringing definition to your lashes without any outrageous eyeshadow or liner tricks. A coat or two on your upper and lower lashes won’t look overdone but will bring everyone’s attention to your eyes, which will be a nice break from the bi’s and tri’s.


Chilly temps and cozy sweaters are what make this season great, and someone to cuddle up with can be pretty fabulous, too. We don’t doubt that you’ve already generated some serious attention from your fellow gym-goers, so play up your natural gorgeousness with some easy beauty tricks and see if your Holiday Beau turns into a Springtime Something More.

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4 Tips To Achieve Your Health and Fitness Goals

by Christie Cash September 11, 2015


4 Tips To Achieve Your Health and Fitness Goals

Want to succeed with your health and fitness goals? Have you ever heard the expression – “Consistency is key?” One thing that you simply cannot overlook when achieving your health and fitness goals is the power of consistency. You can be the hardest worker in the gym, but if that workout only comes around once a week, you’ll be hard pressed to see success and change to your body. You might even jump on the scale feeling discouraged about what is looking back at you.

Have NO FEAR! Consistency is here!

Those who succeed with reaching their health and fitness goals do so by making sure that each and every day, they are taking steps to live the active lifestyle. Even if it they aren’t doing a workout, they are still in the mindset for fitness.

Here are 4 powerful tips that will help improve your habits and stay consistently on track with your health and fitness goals:

Don’t Expect Immediate Changes

Okay, so you’re one week in and you’ve been working hard. You expect to see changes – right? Not so fast. Realize that while you will definitely be experiencing changes in your body by this point, you may not see them for a few weeks down the road.

It takes time to see visible improvements in the mirror, especially if you have a lot of weight to lose. “Patience is key.” Understand that each day that moves forward with you sticking to your health and fitness goals, the more likely you are going to notice results. “Keep on going you fierce warrior princess!”

Keep A Journal to Review Your Progress

Another great way to stay consistent is to make sure that you are keeping a journal. This means recording exactly what you are eating each and every day along with what workouts you are completing and what body parts you are targeting. If you know you have to write it down, you might think twice about skipping over it – or indulging in it if it’s a food we’re talking about.

An added advantage to using a journal is that you can then reflect back on this journal over time, seeing just how far you’ve come. Then when it seems like you aren’t making any further strives, you can review this and see that you clearly are getting closer to your fitness and health goals.

Focus On Building Positive Habits

The best thing that you can do is start building positive habits. When waking up to do your morning workout routine becomes as natural as brushing your teeth, you know things will only get easier from here on in. The more good habits you can form, the less you’ll actually have to think about everything. It will start to become as easy as putting on your favorite lipgloss. P.S - You are going to love the way you feel!

Avoid Boredum and Mix Up Your Workout Routine

Be sure that you are mixing it up. Anyone will get bored and lose patience if they are doing the exact same workout, day in and day out. Don’t let this happen to you. Mix it up every so often. This could mean taking a rock climbing class with your significant other or trying that salsa dance class that you’ve wanted to take for so long. I’m thinking a red dress for salsa on you would look dynamite. The more variety you incorporate into your workout routine, the less bored you will feel and the more your body will respond thanks to the continual variation.

So keep these key tips in mind. Consistency really is the most important factor in driving success, so make sure that you are not overlooking it and you make it a habit. The more consistent you are with your workout regime and health habits, the closer you’ll be to reaching your health and fitness goals.

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