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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

6 Signs Your Workout Needs a Detour

Know When To Change Directions

DETOUR After I hurt my ankle earlier this year, I had to completely change my workout routine. Since running regularly was out, I needed to figure out another way to challenge my cardio and burn calories.

In addition, my workouts were really lacking intensity. Over the last couple of months, I’ve kind of been going through a lazy streak. I always say you just need to “show up”, but I almost felt that was all I was doing. My body was showing up, but my drive, ambition and focus was at home (or somewhere else – I’m still trying to find them).

So what does a girl do when she finds herself on a path to a dead end? She takes a detour – a MAJOR detour. Something had to change – and drastically. This means, it wasn’t enough to just increase pace, up weights or add another day of exercise. I need to stop this train, turn around and completely go in another direction altogether.

How did I know something had to change? Easy. There were very clear signs I was on the wrong path. Just like when you are traveling, there are warning signs. We just have to pay attention to them.

6 Signs Your Workout Needs to Change Directions

Caution1.) You are going no where.

2.) You don’t like where you are heading.

3.) You aren’t having fun on your journey.

4.) You are just plain lost.

5.) You are backtracking.

6.) You see a major warning signs, which can be as simple as tight fitting jeans or a bad health report.

New Route, New Destination

workout partnersFor me, my detour meant getting away from traditional “3 sets of 12” type of weight training with separate cardio. Instead, now I’m doing more functional training that still targets specific areas that need work. I started setting up workouts that used more multi-joint movements, included a cardio component (I may not be able to do a lot of running, but I sure can burpee & box jump!), and had more intensity with reduced rest time. That meant my workout partner and I were going to be doing the exact same workout at the same time, so no more resting between sets to spot each other (and no more chatting! ut oh!)

bonnie pfiesterFirst, I would decide what my focus was going to be (ie: shoulder, legs, chest, back, etc) and then I would put together a series of exercises that would target that area, as well as condition my entire body and cardiovascular system. The next thing I changed was my training pace and intensity (like doing workouts for time). Also, I ramped up my effort. If I would normally do 3 rounds of something, I’d write 5 ROUNDS on the white board. If I wanted to do 5 rounds, I’d do 10. My goal was to push myself out of my comfort zone. Once I wrote it on the board, I had to finish it. This has been SO good for me. It’s kept me focused, efficient and effective.

As a result, my workouts have been a lot more purposeful and a lot more intense. I’ve burned more calories, challenged my body, and have seen better results. The only downfall is I can’t talk to my workout partner much during the workout because I’m too busy mouth-breathing everywhere, and grunting – but we get our chat time after the workout over protein shakes, so it’s all good!

For more on my new workout routine, see my new blog: Recipe for the Perfect Workout.

What is Your Summer Detour?

summer detour

Detour Bar wants to hear about your new fitness activity you’d like to share!
Simply show Detour what you’re doing to change it up this summer for a chance to win a ton of great prizes!

  1. Find or take a photo that represents your #SummerDetour
  2. Post on Instagram with #SummerDetour @DetourProtein
  3. Keep posting throughout the summer to improve your chances at winning!
  4. Make sure to follow us if you haven’t already!prize-pack

They will be selecting winners weekly and sharing your#SummerDetour on our social channels and even the website!

Explore their awesome protein products! Get FREE shipping on all orders over $75!

Get for YOUR Own Custom Workout

YOUR workoutAs you know, Steve and I create workouts for many different brands. One of our jobs this month is to create fresh, new workouts for Designer Whey – and we decided do something new and make YOU the star!

That’s right, this month we will be selecting workouts YOU suggest! AAAAND we are going to name that workout after YOU! We tested this out on facebook and got a GREAT start there, so now we are extending the request right here.

Simply tell us what type of workout you would like (in the comments below) – AND be sure to list YOUR facebook, twitter, blog or website so we can credit you!! 6 OF YOU will be chosen.  Read the rest of this entry

Supplement Your Way to Success

about to runWhen it comes to living healthy, working out and eating right, there is no one-size-fits-all system. There is not one grocery list that everyone would be happy with, and there is not one particular exercise that would work for every single person on the planet.

We all have different goals and different needs. We all have different activity levels and food preferences. Therefore, we have to supplement what we are missing, or don’t like, in order to get the most out of our life and health.

Supplementing Nutrients

Total Lean ChallengeSure, anyone can go hard-core on their eating or exercise for a season but, when it comes to a healthy lifestyle, you have to be realistic with what will work for you. This is where supplements come in. Before we continue, let’s take a look at what a supplement really is. Here’s what Webster says.

Supplement: Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.

Synonyms: Add to, compliment, reinforce, augment, extend, fill out.

SupplementsUnfortunately, many people don’t use supplements how they are designed. They rely on an energy supplement for ALL their energy, or their protein supplement to get ALL their protein. That isn’t how a supplement is supposed to work. Supplements were created to reinforce your diet and exercise program, not replace it.

Getting all the nutrients you need to succeed is challenging in today’s world, and with our hectic schedules. If you are like me, and you work hard in the gym and care about your health, you don’t want to throw it away on a poor diet. You want your body to be as healthy as possible, to heal as quickly as possible, and to get results as fast as possible. THAT’S why supplements are so valuable.

Total Lean Breakfast BarFor example, one of my favorite quick fixes is the Total Lean Breakfast Bar. Some would argue that a homemade healthy balanced meal would be a better choice. My response is this: if I am eating a Breakfast Bar, then the only other choice was eating nothing at all. So, the Breakfast Bar was an excellent choice.

You see, I don’t rely on protein bars and/or pre-packaged meals and snacks for fuel. I use them when whole food isn’t an option. Protein shakes and bars are a fantastic solution for people on the go. Before I supplemented my diet, I skipped breakfast and never got enough protein in my diet. While I eat very healthy, now supplements help me get the nutrients I was once lacking, so I can reach my health and fitness goals.

Supplementing Exercise

hotel gymIf we lived back in the old days, we may not need to add a workout to our schedule. Working on the farm, or doing daily task might have kept our bodies more fit naturally. However, in today’s computer age, where we drive everywhere we need to go and communicate with everyone by a computerized device, we do a lot less walking and expend a lot fewer calories. So, we have to supplement. That’s why exercise is SO important today. The same way most people don’t get all the nutrients they need in their food, most people don’t get enough exercise through regular daily living.

TLC_SatWorkoutPlan

total lean challenge workoutOnce you begin exercising, then you learn that not every workout works for you. One thing I love about the Total Lean Challenge workout program is that Steve shows all kinds of modifications. If you don’t have weights, he makes suggestions of how you can “supplement”. Whether you are making the exercise easier or harder, he shows various options so you can adjust that workout to fit your needs.

A healthy lifestyle is doable for everyone at anytime in his or her life – we just all need to learn to get the right supplements. If you lack activity, you supplement it with exercise. If you don’t have all the right tools to exercise, you supplement with what you do have. If you can’t get all the nutrients you need, you supplement it with what you are missing. Whether you supplement a little or a lot, you are better, healthier and happier because you are more complete – reinforced, augmented, extended, fulfilled.

Today’s Surprise Saturday Workout

running buddiesTry one of the workout routines led by Steve Pfiester or do the Surprise Saturday workout for today (described below). I’m doing the Saturday Workout today! I will be running the bridges with my BFF, Kristie. The route: 5.5 mile loop from Riverside Park, over the Barber Bridge to Indian River Drive, then over the 17th Bridge back over to A1A back to Route 60 to Riverside Park, which will take us about an hour.

CLICK HERE to check out the Total Lean challenge. Try one of the workouts, or try them all. The Total Lean challenge offers a 90 day meal plan and workout program – and you can join the challenge anytime!!

5 Ways I Supplement

1. Total Lean Vitamins. I simply cannot get all the vitamins in nutrients I need, and stay within my desired caloric allowance without vitamins.

2. Total Lean Shake 25. I have one shake right after my workout, and another shake before I go to bed if I haven’t met my daily protein goal. For me, I try to get .75-1gm of protein per pound of ideal bodyweight.

3. Total Lean Breakfast Bars. I keep these on hand in case I am in a hurry and need to eat on the run. They are super yummy and go so good with my coffee!

4. Protein Bars. I keep a protein bar on me at all times, so that if I get hungry, I never am tempted to grab fast food or go off plan. They have saved me from making many stupid mistakes.

5. Activity. I wear the Jawbone UP that helps me track my steps. My goal is to walk 10,000 steps a day. If I know I won’t reach my goal, I go for a 3-mile run to supplement my lack of activity on inactive days.

Realistic Healthy Lifestyle Tips:

groceries1. Cook in advance. I cook all my meat on Sundays (see my vlog below) so I have meat already prepared for all my meals. My favorite meats to cook is grilled chicken, pulled chicken in a crock pot, turkey meatloaf, apple, walnut & chicken salad, curry chicken salad and tuna salad. Chicken and tuna salads are a great solution for eating on the run when a microwave isn’t handy.

2. Plan my workout for the week.  If I don’t make a plan, I am not as motivated to workout. If you are new to working out, or don’t like to think, the Total Lean Challenge workout program makes planning easy. Today’s workout is the Saturday Surprise workout, so today I just have to walk, hike or bike for 60 minutes! How’s that for easy planning?!

3. Set weekly goals. I have a few guidelines I try to follow so I never get out of my routine. Workout no fewer than 3 times a week, and never go more than 3 days without exercise. No matter what happens, always start fresh and strong Monday.

Curry Chicken Salad

chicken salad3 Chicken Breast
1/4 cup finely diced onion
1/8 cup chopped walnuts
1/2 cup light mayo (or yogurt) 
1 C chopped grapes
1 T stevia
1 T curry powder
salt & pepper
Cucumber (optional)

Mix it all up and pop it in the fridge to chill. Cut a cucumber in half, longways, and scoop out the seeds with a tablespoon until it makes a nice boat. Serve the chicken salad on the cucumber boat. Serve with wheat thins if you are serving guests. Dieters skip the chips and just enjoy it as is.

FitFluential LLC compensated me for this Campaign. All opinions are my own.

Workout on Facebook?


HELP! Get Me Out of this Fitness Funk!
Need a new workout program? Or need to just start one? 

Need guidance, instruction and daily motivation?
Want to train with a trainer but don’t have the funds?
Need to be a part of something that holds you accountable?
Want to connect with other people on the same fitness path?
Then you are going to LOVE this! 

 

New Workout App on Facebook
Not everyone is self-motivated enough to search out a workout for the day and go hit it alone. Most people are looking for something special something to do, or “join”, to give them purpose, direction and goals to help them get results. Yet, more and more people are logging into facebook every day and spending more and more time socializing online. That’s exactly why we were asked to put together a unique summer fitness challenge for Designer Whey to bring to your facebook world. It’s time to get fit & make it social (and FUN!)!

Workout at Home, at the Office, in the Yard, in a Park, at the Beach, or in the Gym!
Today is a very special day for Steve and I. It’s the day some of the best trainers join together to bring you one of the coolest fitness challenge ever. Not only can you use this Facebook App to workout, but you can interact with all the trainers & connect with others working toward the same goals – PLUS you get a chance to win awesome prizes for showing up each day! Steve explains the challenge in this quick intro video.

Get Started
CLICK HERE to get the Facebook App. Each day will be a different workout with different instructions to offer variety. Once the workout video is done, you’ll be able to enter to win all kinds of prizes. Yes, it’s on the honor system – we are hoping you will not just sit there and watch the whole workout! And if you do, we hope you feel guilty enough to at least do some of it!! 🙂 Now, go and get started!!

See You There!

– B –

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