Benefits of Bodyweight Exercises

Somehow, this simple way of training has gotten lost in the shuffle of today’s over-informed fitness world.

Bodyweight exercises are, hands down, the best way to build your foundation as a beginner before moving on to heavier weights or more complex exercises. Let’s get right into it – here are some benefits of using your body for equipment!

  • Convenience: Bodyweight exercises can be done anywhere, anytime. This makes it perfect for someone with time restraints or a hectic schedule. It’s easy to fit in some tricep dips while travelling or lunges after lunch without having to go all the way to the gym!
  • Combined cardio & strength training: Have you ever tried to do as many burpees as you can in one minute? I rest my case.
  • Improved core strength: Machines are great to isolate muscle groups, but bodyweight exercises force you to engage your core for stabilization and balance.
  • Injury prevention: Bodyweight exercises are appropriate for all ages and fitness levels, which means less risk of injuring yourself when you load too many plates onto the squat rack.
  • Results!: Bodyweight exercises involve compound movements – meaning that multiple joints and muscles are engaged in each movement. Hitting two birds with one stone is a more efficient and effective way to train.

 

Last but not least…here’s a short list of some bodyweight exercises you can start with to build your strength. Don’t forget to ask your Limitless trainer about proper form!

  • Jump Squats
  • Tricep Dips
  • Pushups
  • Chin ups
  • Plank

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Turkey Meatloaf Muffins

I found this recipe (by the one and only Jamie Eason) more than 5 years ago…the rest is history.

Sundays are a great day to meal prep…that’s why I love recipes like this. It’s quick, easy, and it makes a healthy and delicious grab-n-go snack or lunch. Don’t forget to check the macros listed on the bottom (And if you’re confused about macros, this post will fill you in!)

Ingredients:

  • 2 lbs ground turkey (or chicken)
  • 3 egg whites
  • 1 cup quick cooking oats
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black pepper
  • 2 tsp chipotle pepper sauce
  • 1 tsp salt
  • 2 tbsp garlic powder (2 cloves minced)
  • 1 small onion (finely chopped)
  • 2 celery stalks (finely chopped)

Directions:

  1. Preheat oven to 375F.
  2. Grease muffin pan with coconut oil (or olive oil).
  3. Mix all your ingredients together in one large bowl.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes. Makes 12 muffins.

Macros: P 11g – C 4g – F 2g

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Macros: Simplified

One of the most common questions we get asked as trainers is: What are Macros?

Why are they important? What’s right for you? And most importantly…what does it even mean?!

Simply defined, counting your macros consists of three elements of nutrition:

  • Protein
  • Carbohydrates
  • Fats

Everyone is different, and depending on your gender, height, weight, and fitness level, you will likely need a different macro count than someone who weighs the same as you. Macros aren’t about calorie counting; they’re about monitoring your energy intake with your energy output and fuelling your body to achieve the result you want.

For example, a triathlete will need a higher Carbohydrate count than someone of the same height and weight that wants to lose mass. It all depends on what you want your end result to be.

If you want to dial in your nutrition, talk to a Limitless Fitness nutrition coach and set up a meal plan that’s right for your body. Our team has your back!

PCF

 

 

Fudge Brownie Protein Bars

All we have to say is…YUM!

Ingredients

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
  • 3 tbsp dutch or regular cocoa powder
  • 7 tbsp chocolate protein powder
  • pinch salt
  • 1/3 cup agave or honey
  • 3 1/2 tbsp coconut oil
  • 1 tbsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/3 cup to 2/3 cup chocolate or carob chips (Not optional; omit at your own risk.)

Instructions

  1. Preheat oven to 350 F.
  2. Combine all ingredients except chocolate chips in a food processor. Blend until completely smooth.
  3. Stir in the chocolate chips. Pour into a greased 8×8 square pan. Optional: sprinkle extra chocolate chips on top.
  4. Bake 16 minutes. They will still look underdone when you take them from the oven, but this is okay! Let cool, then pat down with a pancake spatula. Refrigerate overnight.
  5. The bars will have firmed up and are now ready to cut and eat. Store leftovers in the refrigerator or freezer. Makes about 10 bars.

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