The Body Benefits

Fitness Goals That Actually Last - prepare for awesomeness Welcome back! In this episode, we talk about 3 different components to creating & keeping fitness goals, explain what SMART & PACT Goals are, and give you our made-to-last tips on how to create a fitness/wellness routine that lasts past 11wks. We are grateful for your support & feedback! Check out our recent Mini Podcast Series & other recordings from our library. Until next time, happy listening XO, Lauren & Katy Time Stamps 1:09 - OH SNAP! (New segment of our podcast!) 5:45 - Intro to Podcast 7:00 - Fitness Goals are just as much mental as they are physical 8:30 - 3 Different Types of Goals Setting for Fitness 13:50 - SMART goals 33:00 - PACT goals 40:50 - Tips in creating sustaining goals 49:17 - Goal Slumps are Part of the Process 1:04:30 - Comclusion *🆓* SMART(ER) & PACT Goals Template here: https://www.thebodybenefits.com/category/all-products Sources: NASM.com, Huberman Lab (Podcast eps.84), MindTools.com, NessLabs.com Let’s CONNECT! 📧 TheBodyBenefits@gmail.com 🖥️ www.theBodyBenefits.com 🪩 www.instagram.com/thebodybenefits

Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you. Let’s CONNECT! Website: www.theBodyBenefits.com Instagram: www.instagram.com/thebodybenefits Thank you for listening & connecting with us! This mini series consists of: Flexibility Training (eps. 3), Cardio Endurance (eps. 4), Strength Training (eps. 5), & Progressive Overload (eps. 6), Functional Training (eps.7), & NOW Neuromuscular Efficiency. Subscribe & follow to stay updated as the rest of the modalities roll out. xo, Lauren & Katy 1:02 - intro 4:15 - definition 7:18 - list 10:04 - add transition 11:50 - Cookies 13:26 - ingredients - add transition 17:30 - creating dough 25:00 - add transition 32:56 - 21 Chews 36:13 - Benefits 41:53 - add transition - Real life application 46:51 - Breathing Exercise 50:56 - Outro

FUNCTIONAL TRAINING Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you. Thank you for listening & connecting with us! This mini series consists of: Flexibility Training (eps. 3), Cardio Endurance (eps. 4), Strength Training (eps. 5), & Progressive Overload (eps. 6), Functional Training (this) & Neuromuscular Connection (coming soon). Subscribe & follow to stay updated as the rest of the modalities roll out. xo, Lauren & Katy 👉🏽 Time Stamps: • 1:37 - Definition of Functional Training • 4:51 - Formats • 6:19 - Why • 8:55 - Benefits • 18:31 - The “Magic” of EPOC • 21:03 - 3 Energy Systems • 30:00 - Different Approach to Functional Training • 35:27 - Poll: What are you thinking about when you exercise? • 40:22 - What do you do when you’re feeling over-trained? • 43:24 - Recap • 45:20 - Connection 👉🏽 Sources: • EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women, National Institutes of Health • The Truth About Orangetheory's Billion-Dollar Fitness Empire, Men’s Health • FUNCTIONAL TRAINING: COMPOUND WORKOUTS FOR FITNESS, NASM • 8 Benefits of Functional Training, Core Health & Fitness 👉🏽For Laughs: • Gym Reel: https://www.instagram.com/reel/C2DUFCgAPt9/?igsh=MTR3ZGZhMXB5OGJ0ag== • 5 Main Exercises for Newbies: https://www.instagram.com/reel/C2XqlHYvJ4S/?igsh=MWpxMDM1NWFsMm9zYg== • Coming back to the gym age being sick: https://www.instagram.com/reel/C12NK5etVkQ/?igsh=aDNndjJ4enNzbTVm 👉🏽 Let’s CONNECT! • Website: www.theBodyBenefits.com • Instagram: www.instagram.com/thebodybenefits

PROGRESSIVE OVERLOAD Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you. Thank you for listening & connecting with us! Check out the Flexibility Training (eps. 3), Cardio Endurance (eps. 4), and Strength Training (eps. 5) podcasts released recently! Subscribe & follow to stay updated as the rest of the modalities roll out. xo, Lauren & Katy Time Stamps: 2:07 - What is Progressive Overload 3:00 - Why we need progressive overload 5:15 - Real life example 9:30 - You can’t rush progressive overload 11:50 - Small progress is still progress 12:12 - Progressive overload adaptions to life 15:25 - Benefits * increases strength * Cycle of Motivation * Muscle hypertrophy * Discipline 21:50 - How to progressively overload 1. Adding in more weight 2. Increase the volume (adding in more reps/sets) 3. Increase the ROM 4. Combine Resistance apparatus? 5. Take momentum out by adding a pause or adding a tempo count to the lift. 6. Decrease rest periods 24:39 - eccentric vs concentric motion 25:50 - Deload Sessions 30:25 - Example of a Progressive Overload workout Tuesdays: 1. Squats 3 sets, 10-12 reps 2. Bench press, 3 sets, 8-10 reps 3. Reverse lunches, 3 sets, 10 reps/leg 4. Pull Ups, 3 sets, 6-8 reps 5. Plank Thursdays: 1. Deadlifts 3 sets, 10-12 reps 2. Pushups, 3 sets 12-15 reps 3. Glute bridges or hip thrusts, 3 sets 12-15 reps 4. Cable or dumbbell row, 3 sets 12 reps 5. Deadbugs 38:15 - We’re here for YOU! Let’s CONNECT! Website: www.theBodyBenefits.com Instagram: www.instagram.com/thebodybenefits Sources: SoheeFit Reel: https://www.instagram.com/reel/C1xWNSOPr7d/?igsh=MWVlN25yaXQ4dWJncg==

STRENGTH TRAINING Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you. Thank you for listening & connecting with us! Check out the Flexibility Training (eps. 3) & Cardio Endurance (eps. 4) podcasts released recently! Subscribe & follow to stay updated as the rest of the modalities roll out. xo, Lauren & Katy Time Stamps 1:04 - Introduction of Strength Training 2:12 - WHY we strength train? 15:35 - Different types of strength training * Muscular Hypertrophy (15:47) * Muscular Endurance (16:47) * Circuit Training (17:39) * Maximum Muscular Strength (19:40) * Explosive Power (20:15) 22:41 - What is Heavy For Me? 24:20 - How to & Different Ways to Strength Train * Bodyweight * Free weights * Resistance Bands * Weight Machines * TRX - Suspension Training 28:24 - Truth Tellers 29:15 - The Body Benefits on Instagram : offers tips, tutorials, and exercises! 29:56 - Main Lifts 30:36 - Planes of Motion 32:00 - Benefits Let’s CONNECT! Website: www.theBodyBenefits.com Instagram: www.instagram.com/thebodybenefits

CARDIO & ENDURANCE TRAINING Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you. Thank you for listening & learning more about cardio & endurance training! Please check out the other modalities as they roll out through the month of January. xo, Lauren & Katy Time Stamps 2:09 - Introduction 2:50 - Section 1: What is Cardio? 5:58 - Differences Between Aerobic & Anaerobic Exercising 13:38 - Differences Between Moderate & Vigorous Intensity 19:35 - Section 2: Who, Why, How? 20:15 - Who Benefits from Cardio & Endurance Training? 21:58 - Why Should I Add Cardio & Endurance Training Into My Life? 23:56 - How to Get It Done! 28:36 - Conclusion 30:00 - Plug for our other mini series, IG excitement! Let’s CONNECT! Website: www.theBodyBenefits.com Instagram: www.instagram.com/thebodybenefits Sources: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults https://www.sciencelearn.org.nz/resources/1920-energy-for-exercise https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-anaerobic#TOC_TITLE_HDR_1 https://blog.nasm.org/fitness/exercise-essentials-a-better-understanding-our-aerobic-energy-pathway

F L E X I B I L I T Y • T R A I N I N G ! Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you. Thank you for listening & learning more about flexibility training! Please check out the other modalities as they roll out through the month of January. xo, Lauren & Katy 1:00 - Introduction 2:18 - What Flexibility Training Does 7:56 - Different Types of Flexibility Training 13:45 - Foam Rolling 20:20 - When to Stretch 23:10 - Alignment & Posture during Flexibility Training 23:45 - Conclusion Lauren & Katy are Certified group fitness instructors, personal trainers, and together have over 1000hrs of yoga teacher training experience. They love sharing their passions for fitness in their classes, through workshops and masterclasses, and of course - connecting with you through podcasts. Myofascial Release Workshop: https://www.thebodybenefits.com/challenge-page/MyofascialReleaseWorkshop Website: www.theBodyBenefits.com Instagram: www.instagram.com/thebodybenefits Sources: https://blog.nasm.org/certified-personal-trainer/training-relevance-of-flexibility https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching

Welcome & thanks for joining us for episode two! Please take a look at the time stamps to skip ahead to those areas of interest, and check out our source list & links below for great information! Time Stamps. 1:10 - Content review 1:50 - Fitness Lifestyle during the holidays :: quality vs quantity :: Rest :: balance :: Grace :: mindset 4:50 *January Deep Cleaning - give us YOUR answer in the “interact” section of this podcast! 10:50 - Kindness in the gym :: Gym Etiquette :: getting through the new years rush :: 12:06 - *POLL* Do you want tips for staying consistent with your new year’s fitness goals? Select your answer in the “interact” section of this podcast! 14:10 - Funny IG REEL about gym violations link: https://www.instagram.com/reel/CzAS8jyAkZ4/?igshid=MzRlODBiNWFlZA== https://www.instagram.com/reel/CzXitZggbaW/?igshid=MzRlODBiNWFlZA== 22:45 - Continuing Education * The Body Benefits as a form of continuing education - https://www.thebodybenefits.com * Rollga - 15% Discount code TBB15 https://rollga.com * Aletha - 10% Discount Code KATY10 https://shop.alethahealth.com/products/mark * Lyt - https://lytyoga.com/lyt-daily-yoga/ * NASM/AFAA - https://www.nasm.org/become-a-personal-trainer * Yoga Alliance - https://www.yogaalliance.org * Barre Intensity - https://www.barreintensity.com 46:35 - Different Exercise Modalities :: Quick overview for those who are new to fitness and/or want to explore new movement programs. Sources: Ujjayi Breathing: https://www.yogabody.com/breath-coach/?utm_source=google&utm_medium=Cpc&utm_campaign=AW-Breath-Coach-SN&gclid=CjwKCAiA98WrBhAYEiwA2WvhOoRyjZMXsaP5sHyRt1m-qAD06-kLbNj8cugAU78ytivwY5L2UsldYhoCegsQAvD_BwE https://www.yogajournal.com/teach/teaching-methods/peaceful-breathing/ Benefits of strength training in women: https://blog.nasm.org/certified-personal-trainer/combating-age-related-muscle-loss-strength https://blog.nasm.org/weight-lifting-for-women

Welcome to The Body Benefits Podcast! We are very excited you’re listening! Enjoy our very first episode, where we introduce ourselves, talk about The Body Benefits & why we created it. :08 - Welcome :21 - Focus 2:50 - Body Benefits for Instructors 4:00 - Changes & Evolutions in Science 6:37 - Coming From a Place of Experience & Awareness 8:27 - You’ll Either Love It or You’ll Hate It (Running Races) 9:17 - Why we prefer certain activities over others 12:26 - Find Fitness Where You Like It 12:44 - Details of this episode 13:08 - Lauren’s Intro & Story 19:38 - Katy’s Intro & Story 26:53 - Diastases Recti 29:48 - Post Surgery 31:30 - Physical Therapy Post Surgery 34:14 - Core Engagement 34:26 - Why We Created Core Connex 37:40 - Core Connection in Sports 40:16 - Core Connex Workshops coming up 41:39 - PLANKSGIVING Challenge 42:52 - Challenge: We Need A Catchy Slogan!!!