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BAMF Retreats

The mission of BAMF Retreats is to expose your inner badass through the power of breath, adventure,

22/10/2020

Feeling a little anxious or nervous about something?

Focus on your breathing to help calm yourself down.

Work on this 1:2 ratio of breathing, where you double the length of your exhale vs your inhale.

So if you take a 3 second inhale, work to slowly release your exhale for a count of 6 seconds. See if you can work your way up to a 5 second inhale, 10 second exhale.

22/10/2020

“Life is either a daring adventure or nothing” -Helen Keller

BAMF retreats will bring life and all the daring adventures to you.
Join us for our next retreat.

20/10/2020

How well do you recover?

In today's society it's all about GO GO GO, but our bodies needs that rest and relaxation every so often in order to fully rebuild the muscles and the mind.

Self-massaging using a foam roller is one way to take care of your sore muscles, but nothing can replace a hands on massage by a professional. They can feel which spots need a little more attention and really get their fingers into tough spots.

Check your health insurance because many of them will cover a once per month massage.

Another way to recover the mind is to get away from your normal routine, and what better way to do that than to attend one of our retreats. Nothing is scheduled as of now, but stay tuned!

19/10/2020

MONDAY MOTIVATION:

Through out life, remember an inch or a mile- forward momentum is the only requirement.

16/10/2020

FITNESS.
No Gym. No problem.
BAMF has you covered.
Warm up and hit 10 rounds of 10 squats, 10 push ups and 10 sit ups for time.

15/10/2020

Stop being angry at yourself.
Stop being angry at others.
Forgive yourself.
Forgive others.
Life is way to short to be carrying around that baggage.
Let it go.

13/10/2020

Make fitness a family affair!
Having kids is hard, they can be distracting and make it difficult to find the time. But, a happy, healthy momma means happy, healthy kids.
You can take care of others if you don't take care of yourself first. Grab a buddy and a dumbbell and hit the garage for a little sweat sesh.
Make the time to move your body, include the toddler, bring the baby.
(As seen above- not shown baby in the bouncy seat)
Set a strong example for the future that health and wellness is important.

09/10/2020

FITNESS FRIDAY!!
WHOOP WHOOP!

TGIF TABATA
8 rounds of 20 work and 10 sec rest. Go hard.
Squats or jump squats
Push ups from knees or toes
Lunge or jump lunge
Boot strap burpees are a 1/2 burpee. Land in a solid plank position and hop back up to standing.
Have fun!!

08/10/2020

Daily movement is crucial.

We understand that you have a busy life and you may not be able tosget in a workout every single day, but getting in some daily movement will help your body avoid injuries.

A simple stretch can go a long way. When I wake up in the morning, I start the coffee and then I do a quick routine that only takes 5-10 minutes while I'm waiting for the coffee to brew.

You don't have to do anything fancy, whatever feels good for your body is perfect.

A body in motion, stays in motion!

07/10/2020

Stop scrolling and looking at filtered faces, posed bodies, and photoshopped bull s**t, thinking THAT is what beauty is or what it is supposed to look like. IT'S NOT REAL!

WE ARE HUMAN!

We all have uneven skin, blemishes, wrinkles, cellulite, dimples, rolls, unruled hair... the list can go on and on. But, you are so much more than the list of things you hate about yourself.

THINK ABOUT WHAT CAN YOUR BODY DO vs WHAT IT LOOKS LIKE.

Stop following accounts that make you feel insecure. OR make you question your worth.
Your social media is like your friends, (you probably spend more time with it) if they make you feel s**tty, get rid of them.
If they lift you up, inspire you, and motivate you to be better, keep them around.

You are more than a number on a scale.
You are more than that belly roll, or dimple on your thigh.

YOU ARE BEAUTIFUL.
YOU ARE WORTHY.

Sure we would all like to fix certain things, or look better naked. But, loving yourself as you are does not mean you don't want something better for yourself. Look in the mirror as you are in this moment and love your body. ITS FU***NG AMAZING!

Keep taking care of it. Keep loving it. Moving it, and making choices that nourish it. It's the only place you have to live.

06/10/2020

Remember how much fun it was to blow out candles on your birthday? COVID may have ruined that forever, but that doesn’t change the fact that we still need to practice our exhale power! ⠀
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Your lungs are a huge chamber that can hold a lot of air, but if you dont have the strength in the diaphragm to forcefully blow out all that air, then they’re is some air that will sit at the bottom of the lungs that doesn’t get transferred. ⠀
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Take advantage of the full capacity of those lungs and practice that forceful exhale every so often. Blow through a straw is one way to add a little resistance!

02/10/2020

FITNESS FRIDAY
Here we go, warm up, grab some weights, cans of food, wine bottles, laundry detergent, a small child... what ever you have around your house.
Hit 8 rounds adding weight where you want.
3...2...1
Make moves.

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22/10/2020

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