3 Reasons to Cancel Your Gym Membership

As COVID-19 shut down our world just as the flowers were starting to bloom in the Spring of 2020, immediately friends were loosing their ability to workout “as usual”. Gyms closed down overnight, it seemed. Then, as we fast forward to the fall of 2020, yes, gyms opened back up again; however, many require masks & rigorous cleaning standards that limited members allowed inside & the availability of equipment! No argument that within this elusive virus floats of cloud of serious precautions; but, due to fears & inconveniences, many have made the choice not to return. I am here to offer help and a viable solution to this chaos on the fitness front as I have YOUR family’s (& mine) overall health & wellness in mind!

Let’s be honest, shall we? Many of us struggle with the priority of exercise regardless of COVID. If you fall into this saturated category, have no guilt! YOU ARE NOT ALONE! You are among many friends who struggle finding how to fit in the daily workout! Perhaps you’re like those of us who have a schedule that varies from day to day… again such a common situation! Shift work, retail professionals, medical personnel… all on the list of individuals challenged to nail down the “perfect” time to exercise due to an ever-changing daily routine!

3 REASONS YOU SHOULD DITCH YOUR GYM:

1. It will save YOU time!

Flexibility is key for me! Friends, I’m a homeschool mom, I’m a wife, and I work from home! Like all of you, my schedule is full, and having the ability to workout when it’s best for me makes life so much easier! I love it that I can still enjoy a “class”, but when I attend is up to ME – so I won’t ever be late & miss 1/2 of it! LOL πŸ™‚ I save time by completely eliminating drive time to a gym and there’s no need to “get ready” … all I have to do is walk into my living-room, bedroom, backyard, or, when I’m traveling, stay right in the hotel room and PUSH PLAY! It’s that simple & saves me time… I love that!

THE solution = the “Netflix” app of Exercise βž™ BOD!

It’s a simple app called, BOD – Beachbody on Demand. It offers 1,000’s of workouts, all from your device. . . for less than $10/month for the whole family!

“I use it daily! It has revolutionize my fitness routine!” ~ Jennifer McMahan

2. It will save YOU money… a LOT of money!

I personally gave up the gym membership a decade ago! LOL πŸŽ‰ With that being said, I’m in the best shape of my life… I just turned 47 too. And all my workouts are #nogymneeded! Private club memberships vary widely; however, it is difficult to find a membership that doesn’t set you back at least $25-75 per month depending on the level of gym you choose & the number of individuals on your membership contract! With BOD, it comes to less than $10 per month! So, cancel that membership & bring your gym AND YOUR MONEY home!

3. It will keep YOU the healthiest! (fitness + nutrition)

I’m a wellness professional by education with certifications and experience in the field. So, discovering the top-notch programs led by elite trainers sealed the deal for me in letting the old gym go! I am so encouraged that every program is led by elite trainers who know what they’re doing. Every program has high-quality calendars to track your progress. Every program is well researched and balanced to offer both challenging and modified movements!

BONUS: along with the fitness side, there is also the Beachbody Nutrition component with two professionally designed nutrition programs (2BMindset & The Ultimate Portion Fix) to get your eating on point too! Gyms don’t do this! And it’s proven that Fitness + Nutrition is the only way to achieve real results. Beachbody has it all β¬…οΈŽ Check out this video link!

Of course, the fact remains – the virus is still lurking. In addition to the risks of going to the gym & catching COVID/the flu/ Strep from all the heavy breathing and sharing of equipment, there is a BETTER CHOICE… and it’s a MASK-FREE option too!

The Total Solution = Fitness (BOD) + Nutrition + Support*

*If you sign up with me, I will be YOUR personal coach! I am here to get you started on a program that fits your needs! I am here to answer questions online & to help you achieve your wellness goals! Ultimately I want to help you achieve the best YOU ever!

That’s my job & I love helping people find success! πŸ™‚

Ready to get started? Email me here β¬…οΈŽ

Join the thousands of others who use BOD – to save $ – to save time – to get healthy!

Your future self says, “Thank you!” πŸ™‚


~Domestic Chick

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Best Ever Leg Toners at Home

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Friends, if you’re like me and workout at home, this post is for YOU!

These easy moves are the best exercises to tone both the FRONT and BACK of your legs. In the video below, I’m using a padded bench, but an ottoman or sturdy chair will also do the trick!

My ankle weights are 5 pounds each. The ones pictured here are adjustable, letting you start light and increase as you go!

This is the exact bench I use to do these moves! Really comfortable & also long enough to give me good support!

The goal is to isolate the 4 combined leg muscles – on the front (those above our knee) called the quadriceps. It’s not important to rush this move. It’s all about slowly controlling the contraction as you extend your foot up. And, tighten your core muscles to give extra stability. When your leg is horizontal, pause briefly, and then relax it back down.

Weighted leg extensions – do 15 on each leg, then switch. Repeat each side 3 times.

Weighted leg extensions – do 15 on each leg, then switch. Repeat each side 3 times.

On the back, above the knee is our hamstring, which runs all the way into the glute (booty) muscle. Focus on squeezing your butt as you bring your heels back. Again, tighten that core for extra stability. No need to rush this move, either! Take it slowly and feel the back of your legs and booty muscles squeezing tightly.

Weighted hamstring curls – do 15 curls. Rest, and do it again 2 more times.

Weighted hamstring curls – do 15 curls. Rest, and do it again 2 more times.

On days that I do these exercises, I definitely start with a good bout of cardio. We have thunder snow here today (super cool), so… I went for some time on the treadmill to warm up. πŸ‘ŒπŸ½ πŸƒπŸ½β€β™€οΈ Quality cardio before your legwork is super important because your leg muscles are some of the largest muscles in your body and they need warming up before strength training! Especially those hamstrings (on the back)! They have a tendency to be tight, so loosen them up with some cardio & stretching before the exercises I have recommended here. πŸ‘πŸ½

Give these exercise a try! I’d love to hear what you think…

~ Domestic Chick

3 KEYS to 6-pack ABS

Ok, y’all! I know abdominal work can seem a bit overwhelming, but it doesn’t have to be! I wanna share with you what I do to get toned ABS… now, I’m not on the cover of a Muscle magazine, but these 3 KEYS have helped me to achieve definition that lets me feel pretty toned (in my mid-40’s) 😎. So, listen y’all – if I can do this, trust me, you can too… πŸ˜‰

Before we drop to the floor on a crunch mat, though, let’s get the facts. One massive, important thing I have learned over many years is that my DIET has a great deal to do with toning my ABS! Perhaps you have heard this too. I hope so… because IT’S TRUE! In my experience, when I focus on increasing certain foods while limiting others AND by getting serious about a few, simple core exercises… AMAZING THINGS HAVE HAPPENED πŸŽ‰

6-pack ABS are SOOOOOO related to your DIET! πŸ˜‹

In my life before the addition of my sweet girls, I worked as a personal trainer having a degree in Kinesiology. In addition, I was certified with The Cooper Clinic as a Health Promotion Director, so with that along with the last 20 years of living the busy life with kiddos, I can tell you without question: OUR DIET MATTERS … A LOT! So, if your goal is to whittle your middle, consider these 3 KEYS to making a difference in how you feel around that midsection!

KEY #1

EAT COLORFUL FOODS! 🌈 This is honestly something I think about every single day! With colorful foods that are NOT boxed, bagged, or fried, you will be eating less fat, less sugar + more protein, fiber and vitamins. For mid-day & evening, look for ways to combine salad ingredients (kale, spinach & mixed greens) with proteins like beans, grilled chicken or salmon! Here are a few photos of my mid-day meals. Be creative & get colorful! πŸ™‚

For snacks, I like to make up a few little baggies of good snack choices and have ’em in the fridge ready to go. Having these on hand during the day helps me avoid the regrettable high sugar, high fat moment of weakness… you know, that sneak up between 2-5pm?!πŸ˜…Choose carrots, bell peppers, tomatoes, fresh fruit or even deliciously crunchy, purple cabbage (my personal fav!)… fill up a few little “snack-sized” bags & you’re all set.

KEY #2

CARRY WATER WITH YOU!πŸ’§πŸ’¦ Y’all, water is free…containing absolutely no calories or fat! When I focus on sipping water all day long, I tend to forgo the sugary drinks. By intentionally avoiding the drinks loaded with tons of sugar, I automatically feel less weighed down AND there’s no sugar crash later!

I ❀️ these pop-top water bottles from Klean Kanteen! With the loop, they’re easy to grab on the go AND there’s no lid to mess with.πŸ‘ŒπŸ½

KEY #3

MOVE 6 DAYS/ WEEK! πŸ’ͺπŸ½πŸƒπŸ½β€β™€οΈ

  • #1 Cardio – (I don’t even have a gym membership 😳) – I am passionate about walking! If the weather permits, I hit the streets, but if not, I have a Nordic Track T6.5 treadmill at the house. My personal goal is to get in 8,000 WORKOUT STEPS each day. I make it a point to say “workout steps” because during that time, I’m hustling! My heart-rate is up and I’m rocking a nice sweat. I’ve tried the 10,000 step goal too, but for my schedule, it seems to work best shooting for 8,000 leaving me a little extra time to focus on weights and resistance training. I can typically fit in a GREAT workout within an hour to 75 min. I also rotate through different videos to surprise my body & spice things up … but I always come back to Crunch Fitness: Belly, Butt & Thighs BOOT CAMP with Teri Ann Krefting!
  • #2 Body Weight Moves – I am a strong believer in basic moves that use your own body weight to exercise. A few of the moves I do weekly include walking lunges, plank, push ups and bridge. With each of these, I do 3 sets of 12-15 repetitions. More recently, I have also started incorporating quick PiYo videos! Trainer, Charlene Johnson, really knows how to motivate and guide you through the workout! I’m LOVING how I feel doing her Beachbody PiYo program! Do I use actual weights at all? The answer is yes, definitely. With a degree in kinesiology and working as a personal trainer, I will always try to incorporate free weights – especially for arms & upper body. I’ll share about that in another post! πŸ˜‰
  • #3 Focused ABS exercise – I have a few favorite AB moves that I want to share here, BUT, I want to re-emphasize that I believe food & cardio are really critical to great ABS! With that being said, here are my go-to AB exercises. I try to do these 3-4 times every week. When I do it consistently, I like the results!πŸ‘ŒπŸ½πŸ₯°
Mountain Climbers are effective & tough! From plank, alternate knees to the front. Back to plank, knees cross to opposite elbow – both sides. Finally, knees go to the outside of the arms – both sides! Try doing this sequence 5 times & repeat for 3 sets! πŸ˜…

Ok, y’all… I hope this post is helpful to you! I enjoy sharing, so please follow my blog for more content coming soon. Also, see the links to my other social media! πŸ™‚

~ Domestic Chick