Warming Up

Most people that exercise regularly know that warming up and cooling down are important parts of their workouts. Yet, many people skip one or the other and sometimes both. The warmup and cool down are key to preparing your body for the stress of the upcoming workout, while the cool down is the first step…

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Iron sharpens iron, you may have heard or seen me use this phrase in email or other posts, but what does it mean? This phrase originates in the biblical book of Proverbs. As iron sharpens iron, so one man sharpens another.  We see that there is a benefit of rubbing one blade of iron against…

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Body Force Fitness

Our workout of the week is Kettlebell Race the Clock.  This is a single kettlebell workout, where you will complete circuit of 4 exercises every 90 seconds, adding 1 rep every 90 seconds. The Workout Kettlebell Race the Clock Every 90 Seconds Single Arm Kettlebell Snatch (R) Single Arm Kettlebell Overhead Squat (R) Single Arm…

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Body Force Fitness

We are going to do something a little different with the workout of the week this week a 2-in-1 workout. A Kettlebell EMOM and Ladder workout. First is a 10 Minute EMOM and that is followed by an ascending and descending ladder. The Workout Complete each circuit as described. Kettlebell EMOM 10 Minute EMOM Kettlebell…

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Body Force Fitness

For our workout of the week, we have a mobility circuit and a resistance band EMOM workout. This workout requires just one resistance band. The mobility circuit will really help get things moving, it is a great warm-up for the resistance band EMOM or it is great to do on its own first thing in…

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Body Force Fitness

This week we have a really good No Bake Peanut Butter Granola Cups recipe. These are healthy, easy to make and store for several days. These will be a staple for your snack recipes, especially when you crave peanut butter or chocolate.   This recipe comes from the website omgchocolatedesserts.com See the link at the…

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Body Force Fitness

We are almost to Memorial Day, the official start to summer and one of the biggest weekends for grilling and Barbequing.  Our recipe this week is Spinach and Feta Turkey Burgers. This is a great healthy alternative to regular hamburger. This recipe comes from FoodieGeek via allrecipes.com, see the link below. Spinach and Feta Turkey…

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Body Force Fitness

Our workout this week is a sandbag and plyobox countdown. This workout combines sandbag exercises for strength with plyobox exercises for conditioning. There is no time element for this workout, however you should be pushing yourself. The Workout Warm-up: 10 minutes at a moderate pace on the cardio equipment of your choice Then Perform 12…

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Body Force Fitness

I’m not going to lie; this descending rep triplet workout is kind of a tough one. This was my Saturday afternoon workout. I took my time with it and used the prescribed weight and my MyZone belt was reading in the Yellow range almost the whole time. For this workout, I earned about 140 MEPS.…

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Body Force Fitness

This week we are going to take a look at another great meal on the go idea, the Bento Box or Bento. The recipes that are included below are just a small example of what you can do with a bento box. Bento Boxes are a great way to prepare a bunch of healthy snack…

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