Blog Archives

4-Week Fat-Burning Workout Program

I put together a 4-week training program from our BCx shows on LiveExercise shows for all my Pfit friends out there. Each workout is only 30-45 minutes long and can be done at home or a gym. All you have to do is Join LiveExercise (it’s only $7.99/month! – and if you aren’t sure about joining, you can get 2 Weeks FREE!). Once you do that, you can bookmark this page and click on the links (below) to go to the exact workouts you need to do. You’ll see me suffer through the workout, and you’ll enjoy the entertaining jokes (I didn’t say they were good ones, just entertaining ones! lol). I think you’ll have a LOT of fun – plus you’ll get a crazy good workout!!

BCx Boot Camp

About the 4-Week Program 

mountain climbersThis workout is a full body conditioning workout – for both guys and girls. The main purpose of this workout is to tone muscle AND burn fat in one single short workout. We use all kinds of training methods – kettlebells, dumbbells, plyo boxes, barbells. Yet, we show modifications for you in case you are limited on tools. You’ll learn proper form, you’ll sweat like a pig and you’ll have fun doing it too!

Suggested Training Schedule:

Monday, Wednesday, Friday, with extra cardio or optional heavy lifting (if you are doing this in addition to weight training) on your BCx off days. Guys can typically do Chest on Monday in addition to workout #1 since most of those days focus on lower body. 

Training Tips:

lateral raisesUse light weights if you want to tone, or if you are a beginner. Use moderate weight to tone and increase intensity (and burn more calories). Use heavy weights if you want to build muscle, improve strength and stamina, as well as burn a whole lot of calories. 

Progress Tracking:

Weigh in every Monday. Our gym gives Live Exercise members a discount on the inBody composition machine. You can use a standard scale if you don’t have access to a body composition machine.

Accountability:

back lungeDo all the workouts in the gym, or with friends, if you can. Why? Because you are less likely to stop, cheat or slack off when people are around. Going to the gym and working out with friends helps prevent distractions, as well as offers all the tools you need to get the best workout possible. While you can do these at home alone, you will probably perform better in a gym setting or with a buddy.

Before you start: Take a before photo against a white background for safe keeping. You should ALWAYS have a before photo, because you may shock yourself on just how much you can transform your body! Also, do measurements, measuring your waist, thigh, arm and chest. Now you’re ready to get started!

Online Video Training for only $7.99:

Now you can workout with me on LiveExercise, no matter where you live, for only $7.99/month. Not sure you’ll like it? Try it for 2 weeks FREE!

Fitness helpWho is it for?

•  The person who needs direction.
•  The person who needs to be pushed harder.
•  The person who would like to ramp up their existing workout.
•  The person who can’t afford boot camp or personal training.
•  The person who wants to learn more exercises and training methods.
•  OK, basically anyone!! We teach modifications for exercises so that anyone can do these workouts – even if you are overweight or have an injury.

Get Started Now:

1. Sign Up for LiveExercise

2. Bookmark this page to view the workout schedule. Pull it up from your mobile device.

3. Get familiar with the tools used. BCx uses kettlebells, dumbbells, barbells, bodylastic bands, plyo box and a bench. Every workout will give you suggestions in case you don’t have the tool we are using (so no excuses!!).

4. Get Started! Follow the workout program from your mobile device, computer or TV (we are on Samsung TV and Roku!!)

4-Week Fat Burning Workout

WEEK 1

(Do one extra cardio or class this week) 

Workout #1 – BCX, Ep. 31, Conditioning/Lower Body Focus –

Workout #2 – BCX, Ep. 34, Crazy Hard Core & Shoulder Workout

Workout #3 – BCX Ep. 49, Blitz Cardio

WEEK 2

(Do two extra cardios or classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 41, Butt And Shoulder Interval Workout

Workout #3 – BCX Ep. 39, Full Body Intense Cardio And Conditioning

WEEK 3

(Do two-three extra cardios, totaling 9 miles, or two high-intensity cardio classes this week)

Workout #1 – BCX, Ep. 36, Legs/Glutes/Abs

Workout #2 – BCX Ep. 44, Cardio Back And Core Workout

Workout #3 – BCX, Ep. 25, Full Body AMRAP

WEEK 4

(Do two extra cardios, totaling 9 miles, or two high-intensity cardio classes this week plus one long run or walk.)

Workout #1 – BCx Ep. 24 Legs, Glutes & Conditioning

Workout #2 – BCX Ep. 45, Full Body Multifunctional Workout

Workout #3 – BCX Ep. 40, Full Body Cardio And Core Suicide

WORKOUT: Box Jump Full-Body Blitz

Box Jump WorkoutGrab a plyo box, bench or aerobics step and get ready to get your heart pumping! This is a great workout to put with an upper body strength program, like chest day, or you can even add it to a light cardio day to boost calorie burn and intensity.

Do the whole workout or break it up however you like. Do one or two rounds between each circuit of exercises or do one round each time you change exercises. There is no wrong way to add a BCx Blitz to a workout.

To make it even easier, here are 2 different examples of how you can add a simple routine like this to your existing program.

Conditioning Chest Workout:

4 Sets of Bench Press
2 Rounds of Box Jump Blitz
4 Sets of Incline Press
2 Rounds of Box Jump Blitz
4 Sets of Pec Deck or Incline Flies
2 Rounds of Box Jump Blitz

Fat Burning Cardio Workout:

10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Quit Treating Fitness Like a One-Night Stand

 If you treat fitness like a one-night stand you will fail. However, if you treat it like a life-long commitment, you and fitness will live happily ever after.

In many ways, fitness is like dating. Success requires “playing the field” so to speak, and many many dates. You can’t just make one attempt and give up, but people give up on fitness every single day.

Think about it. We date many people until we find that special someone. And, we’re not surprised when we find out our ex walked the aisle with someone else. We know good and well that relationships are complicated and that, just because someone was’t right for you, doesn’t mean they aren’t perfect for someone else. So, we just keep searching for our perfect mate – and we search and search until we find what we are looking for. If only we had that kind of dedication when it came to fitness!

Diet and fitness is also complicated, and a lot is required to find our perfect match. If you treat fitness like a one-night stand you will fail. However, if you treat it like a life-long commitment, you will live happily ever after.

Healthy living is like a healthy relationship:

1. It requires research. Most people don’t just dive into just any relationship without knowing something about that person. There is a certain level of research most people do to find out if a date is someone they might like and trust. Research is also suggested with fitness. Whether you ask mutual friends, or look at product reviews, it’s good to do a little research before you try anything new.

2. It requires fun. One of the first things my mom would ask me after a date was “did you have fun”? Fitness also should be fun. A long-term fitness relationship must be centered on things you enjoy. Whether that means enjoying the results, or the actual activity itself, your relationship with fitness can’t be miserable or it won’t last.

3. It requires time. Once I found a guy worth investing in, I knew it would take some time to get to know each other – and the same goes with fitness. Just like some guys surprised me, some workouts and healthy foods have surprised me too. It’s super important to give fitness a good solid chance and invest quality time in your fitness plan.

4. It requires money. Every guy knows dating cost money. When Steve was young, he knew exactly how many hours he’d have to work to afford to take a girl out on a date. Each date was valuable to him – and you should know how valuable you are, and know you too are worth the investment. Don’t be stingy with spending money on your health. Instead, be stingy with throwing money away on things that can prevent good health. Although fitness doesn’t have to be expensive, it’s worth investing in.

5. It requires honesty. We’ve probably all had dates we weren’t completely honest with. How unfair is that?! If you are going to give something a solid try, you need to be honest to yourself and everyone involved. Lying to your trainer doesn’t help anything, and lying to yourself just pushes your goal further away.

6. It requires change. Even the best relationships require change. You can’t expect to get married and go on living life like you’re single, no more than you can expect to live your new healthy life like you were when you were fat and out of shape. Going back to your old ways is not an option. If you want to succeed you have to be willing to make some permanent changes.

7. It requires perseverance. You have a choice to give up on anything you do. You can give up on your loved one, your job, your finances, and most definitely your health. Like a marriage, some things are worth fighting for. Great things rarely come easy. The sooner you realize that, the sooner you’ll be on the path to victory.

Be a Fighter

I can tell you that marriage requires a lot more work than any diet and exercise program. Sometimes it’s just so tempting to give up, but I’m SO glad I never allowed myself to give up on Steve – or myself. We are far from perfect, but all that hard work does pays off and I promise all your hard work trying to live healthy will pay off too. Plus, it’s not like you can divorce yourself. You are stuck with your body until “death do you part”. 🙂  – B –

 

CUT and PASTE Diet: 20 Tips to a New Body

If only we could hit the Control X and Control V to reshape your physique! Here are some cut and pastes that actually work!

CUT: Sever, Separate, Detach, Remove, Delete.
If you want to rearrange your body, you will need to rearrange your life – and some things will need to be removed altogether. You can’t keep the same things in your life and expect a different result. You also can’t lose weight unless you are taking in fewer calories than you are burning. That’s just science. If you’ve maintained your weight the way you have been eating over the last year, you can cut calories easily by cutting stuff back (or out) of your diet.

1.) Cut portions in half (use salad plates instead of dinner plates to manage portions)
2.) Cut bite sizes (use small forks and spoons instead of shovels)
3.) Cut out high calorie drinks
4.) Cut down on sauces and condiments Read the rest of this entry

%d bloggers like this: