The Body Shop Nutrition Workshops & Weight Management

01/09/2020

https://www.runnersworld.com/runners-stories/a33848971/weight-loss-cycling-triathlon-sue-reynolds/

Sue Reynolds dropped 200 pounds and became an inspiration to those around her.

03/06/2020

https://www.runnersworld.com/beginner/a20847956/6-ways-running-improves-your-health-0/?platform=hootsuite

Research shows that racking up miles keeps you healthy from the inside out.

30/04/2020

https://www.facebook.com/advocare/videos/232885214440094/

17/03/2020

Feeling LUCKY? 🍀 We will be randomly refunding 17 orders placed TODAY for up to $317! 😱🥳 It's our way of saying HAPPY ST. PADDY'S DAY to you! 🌈

Any order - no matter the size - qualifies and will be drawn and announced tomorrow. Official Rules: bit.ly/luckyday317

17/09/2018

100 Days starts Saturday 9/22...
follow your meal plan, choose 2-3 core products, share gratitude and positivity and get in 100 miles. One Day or Day One, you decide.
www.kochallenge24.com

04/09/2018

16/08/2018

The importance of maintaining proper hydration levels is not a new concept. Many people may not realize that hydration levels can affect everything from...

05/07/2018

Our Team has a library of over 750 program friendly recipes! What’s not to love? Just be sure to choose 100% whole wheat or whole grain pita ✅

03/07/2018

Both GroupMe Coaching Groups have been opened tonight to prepare for the July 9th Battle! Please reach out to your individual coaches to be added.

28/06/2018

26/06/2018

All nutrition workshops are free. If you live outside of the south jersey/tri-state area, we could help you find a workshop in your area. They’re available nationwide.
Call for details: (609)742-9211

22/06/2018

Reach out for registration details 609-742-9211

17/06/2018

DAY 14 - You Made it!!!

HAPPY FATHERS’ DAY!

How to do Plank Jack Mountain Climbers:
1) Assume mountain climber position.
2) Perform a set of mountain climbers (left, right, left, right), then tighten your core and assume extended-arm plank position.
3) Jump both toes apart and back together four times, like a jumping jack on the floor.
4) After performing the plank-jacks, complete another set of mountain climbers.

Lateral Lunge: https://www.youtube.com/watch?v=sWdOsQSHSrc

Scalling Option: Shorten workout time to 14 or 20 minutes

Congratulations on Sticking with us during these 14 days!

16/06/2018

DAY 13:

This is a count down where you will complete each exercise 14 times, then each exercise 12 times and so on.

Scalling Option: Shorten workout time to 14 or 20 minutes

15/06/2018

DAY 12!

So here we are at Day 12… and yes, we have for you yet another 28 minute of fun in the sun!

And as we get closer to day 14, we want to mention that you can repeat these workouts after day 14 and perform them in any order you choose.

If your first round was done at the scaled option, try to do some of the more advanced options if you are ready to take on a little more.

But PLEASE… listen to your body and if it doesn’t feel right, if something hurts, if your form is off… please scale back to avoid injury.

Lateral Lunge: https://www.youtube.com/watch?v=sWdOsQSHSrc

Mountain Climbers: https://www.youtube.com/watch?v=DyeZM-_VnRc

14/06/2018

DAY 11 already!

Split squats (static lunge) perform all 10 on with right leg forward then 10 with left leg forward.
be sure to concentrate on contracting your glute on the back leg to help stretch your hip flexor

Do you feel like you’re getting stronger?

Bear Crawl: https://www.youtube.com/watch?v=dCh3L4jcNjk

Plank Up Downs: https://www.youtube.com/watch?v=L4oFJRDAU4Q

13/06/2018

Welcome to DAY 10!

Split squats (static lunge) perform all 10 on with right leg forward then 10 with left leg forward.
be sure to concentrate on contracting your glute on the back leg to help stretch your hip flexor.
Also, the movement is up and down. Please don’t shift your weight forward as that will put too much pressure on your knees.

oh… and have fun!

Inch Worm: https://www.youtube.com/watch?v=TRuhe4grOK8

Single Leg Deadlift: https://www.youtube.com/watch?v=HtHxnWmMgzM

12/06/2018

Day 9... created especially for you! This is always a fun little ditty:

1st round: 2 repetitions of each move
2nd round: 4 repetitions of each move
3rd round: 6 repetitions of each move
…and continue adding 2 repetitions each round for each move until you complete either 14 or 28 minutes

oh… and have fun!

Alternating V-Ups: https://www.youtube.com/watch?v=ZmeTwMaERFs

Supermans: https://www.youtube.com/watch?v=z6PJMT2y8GQ

11/06/2018

Happy Day 8 to all Champions!

Oh yes… we are stepping it up a notch and we have a 28 minute workout! But in keeping with our “14” day theme, each movement is done 14 times! (Please feel free to shorten the duration if you have a schedule to keep!)

Reverse lunch w/kick: https://www.youtube.com/watch?v=0_bTYQCxgMg

Plank Shoulder Taps:https://www.youtube.com/watch?v=e8q0pg5y_x0

Advanced Option:
Add weights to your lunges, squats and tricep dips or perform jumping lunges and squats.

Scalled Options:
Hands under buttocks for flutter kicks
Static Plank vs. shoulder taps

10/06/2018

On Day 7 we introduce Renegade Rows…
If you don’t have dumbells, change this move to 10 push ups + 10 Tricep Dips

SCALED OPTION:
•Change Renegade Rows to 5 push ups and 5 tricep dips
•Do side plank hold with one knee on the ground
•Complete Regular squats vs. jump squats

Renegade Rows: https://www.muscleandfitness.com/workouts/back-exercises/videos/renegade-row

09/06/2018

DAY 6 - YOU ARE DOING AWESOME!!!!

PUSH UPS: If you’re unable to hold a tight core while doing regular push ups, please do them on your knees. Be sure to keep your core locked to avoid arching your back when doing any variation of a push up.
Elbow should be close to your body and not facing outwards. This will protect your shoulders and put the work into your triceps.

To intensify workout: double the number of burpees, add weight to the Russian Twist, complete 2nd round after 2 minute rest

Plank Up Downs: https://www.youtube.com/watch?v=L4oFJRDAU4Q

08/06/2018

FUN DAY 5! - Yes, you will LOVE burpees after these 14 days!

Perform body weight thrusters or add a pvc pipe

SCALED OPTION:
•100m run or walk

Body Weight thrusters:
https://www.youtube.com/watch?v=Alh_pDhXV2M

07/06/2018

Hello DAY 4!

Scaling Options:
•Regular Lunges vs. Jumping Lunges
•20 sec high plank hold

Higher Intensity Options:
•30 Flutter Kicks
•15 up/down planks vs. plank hold
•Complete 2nd round after a 2 min rest

06/06/2018

Everyone is welcome to be added to our recipe library. Please consider attending one of our free nutritional workshops as well. Reach out to coach for details or call (609)742-9211

06/06/2018

DAY 3 is here!

We start and finish each round with leg work. Please check out the video on proper ex*****on of the single leg deadlift if this is a new move for you.

Also, don’t miss the fine print after the squats!

Single Leg Deadlift: https://www.youtube.com/watch?v=HtHxnWmMgzM

Scaled Workout:
•10 Single Leg Deadlift (light dumbbell)
•20 sec Superman (5 sec hold/release)
•5 push ups (on knees)
•30 sec plank hold on knees
•10 squats (w/10 sec hold at bottom)

05/06/2018

Workout for DAY 2:
Burpee jump overs. Roll a towel into a roll and instead of jumping up at the end of the burpee, jump over the towel (or any similar object)

Options for increasing intensity:
•10 Burpees vs 5
•Add weights to Sumo Squats
•Run 400m vs 200m
•Complete 14 minutes & take a 2 min rest then repeat another 14 minute round.