The Body Studio Fit Club & The Body Studio for Fitness

Do you work your core regularly? Working your core muscles is essential to maintaining a strong, healthy body.

A strong core means a healthier back, better posture and balance. A strong core also helps with deep breathing and getting enough oxygen. Your "core" includes more than just your abdominal muscles. It also includes all the muscles in your hips and the muscles that run up and down your back.

There are many ways to work your core muscles. You could include balance training in your workouts to engage the core during other exercises. You could also do crunches and mat exercises to focus on your core directly.

Do your focused core work at least twice a week. Perform 20 reps of at least four different exercises that challenge your muscles. If you have time, more frequency is even better. Unlike the muscles in other parts of your body, working your core muscles every day without injury is okay. They are high-endurance muscle fibers.

Keep a strong core and stay healthy.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Here is a quick HIIT workout you can do at home with zero equipment. It will burn lots of calories and raise your metabolism for hours.

Perform 2-3 rounds of these four exercises (with a 30-second rest in between each exercise):

1 minute plank with alternating foot tap outs
(Modification- Knee Plank)
Rest
1 minute Alternating Side Squats
(Modification- Chair Plie Squats)
Rest
1 minute Push-ups
(Modification- Knee push-ups)
Rest
1 minute Alternating Reverse lunge
(Modification- Chair squats with alternating kicks)
Rest

Repeat this 2-3 times. Modify exercises as needed.

If you completed this workout, congratulations! You just burned mega calories and raised your metabolism!

Please consult your physician before starting any workout program.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Do you crave crunchy, salty snacks? Unfortunately, these types of snacks are usually very high in calories.

Next time your crunch craving hits, here are two crunchy snack suggestions that will satisfy, while also packing a nutritional punch.

1. A quarter cup of roasted and salted Green Peas is low in calories, salty, crunchy and has 2 grams of protein.

2. Dry roasted edamame beans are also a great choice, with 150 calories and 11 grams of protein in a quarter cup.

Remember to be mindful about snack choices to stay on track with your healthy lifestyle. Both snacks mentioned above will give you a satisfying crunch and hit of flavor without all of the calories and fat.

Snack healthy, everyone!



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Focus on your own strengths to set goals. Don't compare yourself to others. When you focus on your fitness level and set goals based on your abilities, you will achieve success. This will help motivate you to keep going.

Never measure your worth against other's accomplishments. Instead, use other people's accomplishments as inspiration to work toward your own.

Always strive to do your best. This is a winning attitude that will keep you moving forward.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Don't keep your workouts in a steady state. Trick your body into burning more calories with every workout by Interval or HIIT training.

Interval training workouts keep your metabolism up for many hours after your workout. Think of your workout like a roller coaster, with many ups and downs in your intensity level. Studies show this type of workout will raise your metabolism much longer than steady-state cardiovascular exercise. So, you will burn more calories all day.

It can be as simple as walking, running, or jumping with some periods of higher intensity and then lowering your intensity level back down for recovery. Speed up your pace for a minute or two, and then slow it back down. Repeat this cycle throughout your workout.

It does not need to be complicated, and it burns more calories.

Add interval training to your workout today for better results.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

A strong core has many benefits. It supports your posture and your lower back. So, be sure to work your core muscles regularly.

The Trunk Twist on the Stability Ball is a challenging abdominal exercise that fully works the core.

Lie on your back on top of the stability ball, with your shoulders just off the ball. Contract your abdominal muscles and lift your shoulders. Now, twist your body to one side and then the other. Bring your chest back to the center and lower yourself to the starting position. Do 15-20 repetitions and up to 3 sets.

Be sure to keep your glutes contracted and the belly button pushed down toward the spine throughout the exercise. Remember, not to hold your breath.

Try to fit in Abdominal exercises whenever you can. A strong core is part of a healthy lifestyle.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Years of personal training have given us the inside track on what works for our clients who want to lose weight. If you are struggling to lose or maintain your weight, here are three surefire tricks to raise your metabolism and help with weight loss.

1. Interval Training or HIIT workouts should be a part of your routine. These can help keep your metabolism up for hours after your workout. This extra calorie burn will help with weight loss. It can be as simple as, when you are on the treadmill doing your cardio workout, be sure to add in some intervals of higher intensity (move the belt faster or higher incline) and then lower your intensity level back down for recovery and repeat this cycle throughout your workout.

2. Eating small meals or snacks every three to four hours throughout the day will increase your metabolic burn. So, pre-pack some 100-200 calorie snacks ready to go during the day.

3. Strength training to build lean mass will raise your metabolism. Lean mass burns more calories than other tissues in your body. Be sure to lift weights 2-3 times a week and include all your muscle groups.

Doing these three things will give you a significant boost in your metabolism and help with weight loss.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Danny and I often have our clients work on balance at the studio. Doing this strengthens the core and stabilizer muscles.

If you are working out at home, you can add balance to your workout and challenge your core, simply by balancing on one leg during some exercises.

A reverse lunge with a knee up is an effective exercise that works balance, legs and core muscles. Your movements should be slow and controlled. Step back and lunge and then drive your power up through the crown of your head. Keep your core contracted. Hold for two counts when your knee is up. Don't rush. If this exercise is new to you, hold on to a countertop or stable surface when trying this exercise for the first time.

Working your core and balance is an integral part of overall fitness.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Stay strong and stay positive! You can do whatever you set your mind to.

We are confronted by many challenges each day.

Do things to keep yourself mentally balanced and physically healthy. Exercise, eat a diet filled with vegetables, fruits, lean protein and healthy fats. Keep your spirits up with social connections and spending time doing what makes you happy.

We are adaptive and resilient. Dig deep and be honest with yourself. Use your strengths to combat the challenges you encounter, and don't be afraid or ashamed to reach out to a friend, coach, family member or therapist if you need help coping.

Stay grounded and keep moving forward!



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Don't start a workout program just because it claims to be the "best" or claims the fastest results. Workouts are not "one size fits all." Find an exercise that you enjoy most. An exercise your body can tolerate. Exercise should be a regular part of life for people of all shapes and sizes, so it must be sustainable.

Try to include 150 minutes of cardio, at least two days of weekly strength exercises, and do flexibility exercises as often as possible. If you have physical challenges, modify your exercises and do what you can.

Challenge yourself to the best of your ability, and find what you like to do best, to keep exercising regularly for the rest of your life.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.