The Body Benefits

Welcome to our last podcast of 2024! In this episode, we talk about where motivation fits in with goal setting, our new services: menopause coaching, and the RELEASE of our new workout program: Core Connex for both Adults & Youth!!! You’ll hear all about Big Rocks & Vision statements, how menopause coaching is different, and two different ways to workout with us this January with our first of 12 workout programs releasing in 2025!!!We are grateful for your support & feedback! Check out our recent Mini Podcast Series & other recordings from our library.Until next time, happy listeningXO,Lauren & KatyTime Stamps4:41 - Goal Setting & Where Motivation fits in8:50 - Creating a VISION & Big Rocks…16:10 - Menopause Coaching, What We Offer!26:40 - NEW Monthly Workout Programs30:00 - For BOTH Adults & Youth32:34 - RecapCheck out our FREEBIES!!!*🆓* SMART(ER) & PACT Goals Template here: https://www.thebodybenefits.com/category/all-productsSUBSCRIBE TO OUR NEWSLETTERS!https://www.thebodybenefits.com/subscribeSources:NASM.com, GirlGoneStrong.com Let’s CONNECT!📧 [email protected]🖥️ www.theBodyBenefits.com🪩 www.instagram.com/thebodybenefits

If you were wondering what we’ve been up to since our last podcast, well losten on as we reveal what different fitness trainings we’ve acquired, accidents we’ve survived, and most importantly what we have in the works for YOU for 2025!!!Episode 13: And Now We’re Back! From Outer space! Ha ha, JKWhere we’ve beenWhat we’ve been up toWhat’s newCore Connex5:50 - where have we been7:05 - Bhutan & core Connex 11:08 - Pilates!17:42 - Core Connex19:41 - Diaphragm’s relationship to core20:11 - pelvic Floor’s relationship to core24:50 - Core’s role in lifestyle30:40 - Core’s role in developing bone density33:00 - what’s happening in 202534:07 - FREE sound bath recordings for YOU!

Welcome to our brainchild: Core Connex! This episode talks about what it is, what it does, and why we’re so excited to roll this program out to YOU!!! COMING SOON to our website: www.the body benefits.com Follow us on IG @TheBodyBenefits Enjoy the episode 🙌🏽 (1 of 5) :: Intro (2 of 5) :: Definition & Explanation (3 of 5) :: Location (4 of 5) :: What we do in Core Connex Core (5 of 5) :: Integration of Core

Episode 11: Gym & Yoga Lingo Revealed Sometimes you feel like people in the gym or yoga studios are speaking a different language. Well, you’re not alone. We’re here to enlighten you on some of the common phrases and acronyms you might hear or see during your health & wellness journey. While you’re at it, check out our Hot Take for this episode: going commando or not with your gym outfits. We have opinions!!! This podcast is designed to be lighter and more entertaining than some of our previous episodes. Don’t be fooled, you’re still being exposed to our geekiness, but we also hope you’re chuckling a few times as well. xo, Lauren & Katy TIME STAMPS 0:50 We Look So Cool with our podcast ‘swag’ 3:22 Our Love/Hate Relationships with Social Media 9:30 Hot take - Going Commando or Not 20:30 Gym & Yoga Slang Revealed! 57:23 Our Gratitude Let’s CONNECT! 📧 [email protected] 🖥️ www.theBodyBenefits.com 🪩 www.instagram.com/thebodybenefits

We know it’s on your mind,….Or maybe far from it, but working out while sick for the fitness enthusiasts is something that comes up for often than not. Even those who are nearing the recovery stages of their sickness might question if and when it’s safe to return to exercise. In this episode, we talk about whether or not it’s safe to exercise while you’re sick, what kinds of exercises are recommended, and a few interesting benefits for those who stick to ax regular fitness routine! Enjoy! Intro 2:05 - “Oh Snap!” :: 75 Hard 19:52 - Working out while sick 21:37 - Study from the “nineteen hundreds” (1990) 25:45 - intensity of your workouts while sick matters 30:50 - Consistent Exercising can help reduce symptoms and/or duration of sickness. 40:45 - Hydration 43:00 - Gyrowhatsitnow??? Let’s CONNECT! 📧 [email protected] 🖥️ www.theBodyBenefits.com 🪩 www.instagram.com/thebodybenefits

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! 📧 [email protected] 🖥️ 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