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For the ladies who are sitting at a desk all day or are generally just trying to improve their posture, here is an at home workout that you can do anywhere to improve and maintain your posture.
So what are the benefits of having a good posture? Sitting and standing with proper alignment will allow you to work more efficiently with less strain and fatigue on your ligaments and muscles. You may also notice reduced back pain, reduced headaches, better form during your workouts and increased energy levels.
Let’s get started! 🙌
✅Abs to Child's Pose - 10 reps (5 each side)
✅Four-Point Arm & Leg Extension - 20 reps (10 each side)
✅Single-Leg Glute Bridge - 20 reps (10 each side)
✅Scapular Push-Up - 12 reps
✅Alternating Superman - 20 reps (10 each side)
3 rounds ladies!! SAVE this workout and let me know how you go in the comments below! 💪
#BBG #BBGathome #SWEATathome #postureworkout
#BBGprogress 🙌 @sorbet.shea progress using my #BBG program. 💪 Once you decide to make your health and fitness a priority, the rest is history!
Shea says: "I was happy in both pictures. But I knew last year that I wasn’t fuelling my body well, I wasn’t as fit as I wanted to be, and I wanted to become healthier. SO MUCH has changed since then... Fitness, my mental health, and being present became a priority.⠀
I didn’t notice the extent of my physical changes until I saw this picture. But I noticed I felt more confident, more driven, stronger mentally and physically. Nothing happens overnight, but looking back, it makes me feel proud that I started investing in myself like I did 💛"
Ladies, if you want to make a change and learn to put your health and fitness first, join me and the #BBGcommunity!!
Click the link in my bio to get started. 💪
#BBGathome #SWEATathome #BBG #BBGprogress #fitnessjourney #fitnesstransformation
SWIPE!! Hahah Ace is so cute when I work out from home! He will literally sit and watch me the entire time. As soon as he hears me huffing and puffing he gets worried that I’m in pain so he’ll just watch me and make sure that I’m ok. It’s so funny but also really cute. 💛
Meanwhile, Arna thinks that my training is the funniest thing ever and laughs hysterically while I’m jumping around hahah. 😂
#BBGmums, what do your kids think of your workouts??
It makes my DAY when I see women from all over the world working out with #BBG. 💪
One of my favourite things to do is scroll through the comments on your posts and see you ladies all supporting each other. This community is honestly like no other! You are all so supportive, positive and caring. 💛
You are all smashing this #SWEATchallenge ladies, keep it up and keep tagging me in your videos. 🙌🙌
#BBGcommunity: @tiff_gets_toned @sjpolofit @mamahealthyfitlife
I really enjoy cooking and spending time with my family, here is an example of what we would usually eat for dinner each week:
Monday: Something quick and easy, so maybe yiros
Tuesday: Fish, rice and asian greens
Wednesday: Chicken schnitzel (crumbed or grilled chicken), salad and bread
Thursday: BBQ with garlic bread, salads and pasta
Friday: Homemade pizza
Saturday: Homemade burgers or maybe out for dinner
Sunday: A roast
#BBGcommunity, I want to know… How are you cooking at the moment? Do you try to new recipes or stick the same ones like my family? Comment below! 👇
P.S. I post so much of my food on my stories, check out my “Food” highlight if you want to see what I typically eat.
Photo credit: @eatwithclarity
WAKE UP ROUTINE <
Here are a few quick easy stretches you can do when you wake up in the morning or go to sleep!
Is anyone like me and finding it difficult to wake up motivated in the morning or struggling to wind down in the evenings?? Now more than ever, it’s important we try to create and stick to a daily routine (as best we can) to help our bodies recognise when it’s time to wake up and wind down. Here are some simple routines that you can include in your day to help you get up and ready in the morning or wind down and prepare your body for sleep at night.
#BBG #SWEATchallenge #wakeuproutine #winddownroutine #stretchroutine
THROWBACK! My Yiayia was making fresh bread LONG before it was cool. 🤣
I know you ladies want her recipe and promise I asked her it but she still hasn't given it to me!! She also never measures anything, so I guess she doesn't really have a recipe anyway!!
My sister and I have been making our own versions of this bread and I shared the recipe recently, who tried it?? Do you have any bread making tips for me?
When you’re a beginner, it’s so important that you don’t compare yourself to others.
I completely understand how easy it is to compare yourself to others but it can actually be really demotivating, especially if they are more advanced than you.
Your health and fitness journey is unique to YOU - and there is no shame in being a beginner.
It may be the case that you just have to accept that you are at the very start of your health and fitness journey and that it IS challenging, but you won’t be in that position forever. Positive changes will come, and you will feel different over time!
If you are finding you are comparing yourself to your friends, peers, or even other people at the gym, remember that they were all beginners once too. Be consistent, and commit to your journey!
I wanted to film this video for you to demonstrate how to do some of my staple exercises for beginners with the correct form. 🙌
✅Negative Push-Up (knees)
#BBG #BBGcommunity #SWEATchalenge #strongertogether
#BBGprogress 💪💪@balancebyjess progress using my #BBG program!! These photos are from 1 year a part, but Jess has been doing BBG with me for FIVE YEARS in total!! I love having you as part of the #BBGcommunity Jess, you are so positive and I know you inspire so many women. 💛
Jess says: "I started BBG about 5 years ago because a friend recommended it to me. I started because I was very unhappy with my body, I wasn't taking care of myself and I knew I needed to make a change.
I love it because it's only half an hour out of my day and I can do the workouts anywhere. Especially since having a baby, it's so convenient being able to workout from home and it doesn't take much time.
BBG changed my life in more ways than I expected. It taught me to become more self confident, it taught me that you can live a healthy and balanced life without deprivation and it even ignited a passion for health and fitness which has changed my entire career path!
If you want to do BBG, go for it!! It doesn't matter your fitness level, anyone can do it. I promise you, the whole BBG community will be right there cheering you on!"
#BBGathome #SWEATathome #BBG #BBGprogress #fitnessjourney #fitnesstransformation
"Vegetables are boring”
Haha… listen, I’ve heard this before but trust me, there are SOOOO many ways to make vegetables the best part of your meal. Eating “healthy food” doesn’t mean eating bland, boiled vegetables.
Here are some ideas:
✅ Grate them and add them to fritters, zucchini is so good for this!
✅ Make stuffed vegetables (they are called Yemista in Greece). You can make them using whatever vegetables you like but my favourite is capsicum (or bell peppers).
✅ Add them to a homemade dip, I like making hummus and adding sweet potato or pumpkin.
✅ Grate them and add to pasta sauces. I usually add carrot, zucchini and pumpkin to my bolognese.
✅ Have them fresh in a salad with your favourite dressing. I add olive oil, lemon juice, garlic, dried oregano, salt and pepper.
✅ Char them on the BBQ.
You don’t even realise how many vegetables you’re eating when they’re included in your meal like this!
Photo credit: @dennistheprescott
If you need some motivation to do your #SWEATchallenge workout today, this is IT!! 💪
I know that showing up to train is sometimes the hardest thing for many of you ladies. But by simply SHOWING UP, you are taking a step towards becoming a healthier, happier and more confident version of yourself.
If you don't have time for a full 28 minute workout today, then you can try one of my 15 minute express workouts.
#BBGcommunity you can do this, I got you. 🙌
Once you’ve done your workout, tag me and #BBGcommunity in your videos so that I can celebrate with you. 👏