Anita Herbet Top Intermittent Fasting Tips

 As many of you already know, I have been practicing IF for quite a while (~4 years) so I wanted to share some of my tips that can be helpful for you if you are just starting out:

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1️⃣ You don’t have to count your calories, but your calories always count.

Just because you’re fasting does NOT mean you can just eat whatever you want during your eating window. If want to lose fat, you still need to be in a calorie deficit.

2️⃣ You don’t have to fast everyday.

For example, you could fast on weekdays and skip the weekends so you can enjoy breakfast/ brunch with friends & family. (I typically don’t fast on Sundays)

3️⃣ Drink lots of water

Water will naturally flush toxins from the body, keep you hydrated, and keep you full too.

4️⃣ Drink coffee/tea

Coffee is an incredible appetite suppressant! Be careful not to overdo it though. Mix it up with decaf coffee and tea.

5️⃣Some days will be hard — but don’t give up. It’s also OK to break your fast earlier if you absolutely can’t stand it on some days, nothing bad will happen.

6️⃣ Stay busy

The busier you are, the less likely you will be thinking about food.

7️⃣ Be careful not to overeat in your feeding window. This is a common mistake especially for those that are new to IF.

8️⃣ Fit fasting into your lifestyle — not vice versa. Don’t change your lifestyle to fit your fasting schedule! Adjust your fasting schedule to what makes sense for your lifestyle.

9️⃣ Practice makes perfect

The longer you do it, the better you’ll get.

REMEMBER, INTERMITTENT FASTING IS NOT A MAGIC DIET PILL —simply fasting doesn’t mean that the weight will fall off your body. You still need to stay consistent with exercise and a nutritious diet with the right calories and macros for your goals. IF is just another tool in the toolkit, but it isn’t the only (or even the most important) tool.

Who else loves IF? 🙋🏻‍♀️ Who is planning to try it?

Shaun T Free Sample of New Dance Workout Let's Get Up

 

Join the positive movement where everyone is welcome! Super Trainer Shaun T created LET’S GET UP! with one goal in mind— to make this the greatest 30 minutes of your day. In a world filled with confusing messages about dieting and body image, now more than ever you need a program that helps you work on your wellness while feeling good about yourself. LET’S GET UP! is dance fitness that turns every workout into a celebration of self-confidence, body positivity, and joy. Whether your motivation is to lose weight, get healthy, or show off your dance skills on your favorite social media platform, Shaun delivers the moves and the inspiration. He’ll help you get the results you’ve come to expect from Beachbody. Now, instead of forcing yourself to work out, you’ll actually look forward to getting up and getting it done.

 

LET'S GET UP! Sample Workout from TeamBeachbody on Vimeo.

Who is Shaun T?

Shaun T has helped millions of people on their journey to get in the best shape of their lives with his fitness programs and powerfully motivating style. He’s the creator of Beachbody megahits CIZE, Transform :20, FOCUS T25, INSANITY, and many others. Shaun’s love of dance is contagious. Whether you follow one of his hit dance programs or daily posts on social media, you can’t help but want to join in. Shaun has danced in both theater and television and alongside artists such as Mariah Carey and Nick Carter.

LET’S GET UP! is comprised of sixteen (16) Dance Workouts, four (4) Resistance Workouts that repeat throughout the program, as well as one (1) Bonus Rooftop workout, four (4) LET’S ADD ON! Bonus workouts.

There will also be additional videos included with the program: three (3) Dance Basics videos, twenty (20) Energize Moments videos, and sixteen (16) Shareable Moments videos. See “Workout Details” for more information.

Do I need equipment to do LET’S GET UP!?  

No equipment is needed for the dance workouts. Light to medium dumbbells are recommended for the resistance workouts. 

16 DANCE WORKOUTS

  Feel Good

Help torch calories and fire up your fat-burning with this cardio dance party set to an original track exclusive to Let’s Get Up!

  One Way 

The fun island vibes in this high-energy routine will have you feeling the burn—and loving every second of it.

  Solo Quiero Bailar

Turn up the heat with this Latin pop dance workout.

  Livin' My Best Life

Live the disco fantasy with this throwback groove session.

  Wow

Sweat and burn to hip-hop beats with Shaun T’s signature "wow factor."

  Only Way Is Up

Express yourself physically and emotionally with this lyrical pop routine.

  Swing N' Shake

Shaun T's fast-paced take on swing will have your heart pounding.

    Fais Toi Confiance

Sweat to French beats in this cardio-heavy dance workout.

  Let's Get Up!

Time to get off the couch and sweat it out with a fun dance workout that will leave you breathless—and wanting more.

  Bailamos y Vivimos

The Latin dance party continues with fiery anthems that will make you work up a sweat.

  Run The Game

Shaun T always delivers energy and fun when dancing to hip-hop—and this workout is no exception.

  Leave It On The Dance Floor

Strut like a star and dance like there's no tomorrow with this high-energy throwdown.

  Show Up & Shape Up

Dance with attitude in this sweaty cardio session that’s sure to get your blood pumping and heart pounding.

  Got The Love

Channel your inner rockstar in this feel-good sweat sesh.

  Break The Rules

This heart-pounding dance workout proves that nothing burns more calories than a Broadway musical.

  Always Forward

This is the final workout, so hold nothing back. Dance, laugh, and express yourself in this high-energy finale that celebrates your success with LET'S GET UP!

   

4 RESISTANCE WORKOUTS

    Let's Tone Up

Lifting to the rhythm makes strength training FUN.

  Show Up And Lift

By the time you finish this fun, full-body workout, you’ll feel the burn from head to toe.

  Livin' In The Weights

Groove to the beat as you sculpt your body with this rhythmic resistance workout

  Feel Strong

Achieve a total-body burn in the most advanced rhythmic resistance workout of the program

   

DANCE CONDITIONING: LET'S TURN UP! 

Master the basic moves that you'll perform throughout the program

 

ROOFTOP BONUS WORKOUT

Take it to the roof for this empowering dance workout

 

3 DANCE BASICS VIDEOS

Get tips for using the “Cameo” preview feature, learn how to count music and stay on beat, and practice key moves so you’re set up for success.

   

21 ENERGIZE MOMENTS

Shaun gives you daily inspiration as you sip your Energize and get ready to work out

 

16 SHAREABLE MOMENTS

Shaun teaches you a short but impressive piece of choreography that you can master and share your moves on your favorite social media platform

645 With Amoila Cesar New Beachbody program

 Beachbody announced its newest program on this past weekend Super Saturday  645 named for the most active time on Beachbody as well 6 workout for week for 45 minutes each.  

Created by hardess super trainer  Amoilia Cesar  of the Work and Prep fame.   

Created by Beachbody Super Trainer Amoila Cesar, 645 is a cutting-edge strength and mobility training program designed to help you build incredible power while losing weight — and without finishing workouts feeling defeated or wiped out.

He’ll motivate you the same way he does some of the world’s best athletes to get your best workout, every day.

Each session starts with a total-body warm-up that activates your muscles and readies them for the hard work to come. Make no mistake, these first 10 minutes are much more than a good stretch.

By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move, and to properly prep your body so that you’re physically ready for what’s to come.

645 is 6 days a week, 45 minutes a day, for 13 weeks.

This groundbreaking program is broken into 4 stages — the first three are 4 weeks each, while the last one is week 13.

More than getting great results, Amoila’s goal is to put you on a straight path to reaching your peak in 13 weeks without crawling across the finish line.

If you ever find a workout too challenging, you can follow the modifications as you build up your fitness level.

What Are the Workouts in 645?

For 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. Each workout has 7 moves that will keep you fired up and engaged.

Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll feel refreshed and ready to get back to the next day’s workout.

Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning.

Sunday is your day. Use it to meal prep, relax, and reframe your mind for the week ahead.

In each of the first 3 stages, you’ll gradually change up your reps and weights as you progress to more challenging moves.

On the 4th week of each stage, you’ll decrease the number of sets to limit the volume of work and enhance recovery before the next stage begins.

Remember, the goal is to work your muscles without over-training them.

Week 13 is your Performance Stage, where you’ll do your final push to finish strong.

Here is some of the excitement regarding 645 

Awesome I am so happy it is 6 days a week and 45 minutes a day as well as using resistance training and personal preference of no cussing. Thank you, I hope I love this one!!

Plz adopt me and help me get my pre COVID body back 🥴🥴😂