WORKOUT Buddies:fun, science backed benefits!

We all know that post workout feeling. There’s really nothing that compares, does it?! And it’s been proven to scientifically reduce stress levels and boost overall health and even mental well-being. What’s an even more powerful approach than doing it solo?! With workout buddies! I was excited to see some exciting research recently shared on just how powerful it is to move together.

Recent research conducted at the University of New England College of Osteopathic Medicine has revealed an incredible finding: group workouts are more effective in improving the quality of life and reducing stress levels compared to individual workouts. We’ve already notices this at BBH with many of our clients preferring semi-private personal training sessions and our small group training optionso!

The POWER behind Group Fitness:

Lead researcher Dr. Dayna Yorks and her team recruited medical students, a group known for experiencing high levels of stress and reduced quality of life. Participants were given the choice to either join a 12-week group exercise program or follow a similar plan individually. The results were eye-opening: those who participated in group workouts experienced over 26 percent lower stress levels and reported an improved quality of life, while individual workouts yielded little improvement in stress levels and overall well-being.

The Benefits of Community and Encouragement:

Dr. Yorks suggests that the communal benefits of coming together with friends and colleagues for a challenging workout are what contribute to these remarkable results. When you exercise in a group, you not only benefit from the physical activity but also experience a sense of camaraderie and motivation. The support and encouragement from others can push you to new limits, creating a positive environment for personal growth and progress.

Improved Mental, Emotional, and Physical Well-being:

The participants in this study engaged in a group workout program known as CXWORX, which focuses on core strength and functional fitness. After 12 weeks of consistent group workouts, participants reported significant improvements in mental health (12.6 percent), physical well-being (24.8 percent), emotional well-being (26 percent), and a remarkable 26.2 percent reduction in stress levels!

At the end of the day exercise is not just about physical fitness; it is a powerful tool for managing stress and improving quality of life. The latest research supports the idea that working out with your buddies provide unique benefits beyond what individual workouts offer. In our opinion, the value of community, support, and motivation in achieving optimal health and well-being is essential.

This is our official invitation to JOIN US (apply here) for semi-private personal training to still get an individualized fitness plan with buddy training benefits or our small group classes to experience the transformative power of exercising together. And don;t worry if you don’t already have a buddy for semi private training- we’re in the business of buddy matchmaking! We love being part of peoples journeys in bettering mind, body & soul. Check out our offerings HERE !

Unleash your Booty Power!

Hey there, bootyful!

It's glute season! We are here to share our favorite benefits of strengthening your posterior muscles that go far beyond looks. We’re talking about strength, stability, and peak performance , and why working on your glutes is a game changer.

1. Injury Prevention: Protecting Your Body's Foundation
Strong glute muscles act as powerful stabilizers for your hips, knees, and lower back. They provide a solid foundation, reducing the risk of injuries such as strains, sprains, and imbalances. By strengthening your glutes, you're creating a fortress of support, ensuring smooth movement and decreasing the chances of sidelining injuries. Say goodbye to those frustrating days on the sidelines and hello to an active, injury-free lifestyle :)

2. Athletic Performance: Unleash Your Inner Athlete
Whether you're an athlete or simply a fitness enthusiast, strong glutes are your secret weapon for taking performance to the next level. From runners and dancers to weightlifters and yoga practitioners, well-developed glutes provide explosive power, increased speed, and improved agility. Fuel your body with glute power, and you'll experience a noticeable enhancement in your movement.

3. Posture and Balance: Stand Tall and Radiate Confidence
A strong booty means a strong foundation for your entire body. By strengthening your glutes, you promote proper alignment and balance, leading to improved posture. Good posture not only looks fantastic but also has numerous benefits. It can alleviate back pain, reduce muscle tension, enhance body mechanics, and even boost your self-confidence. Stand tall, exude confidence, and let your strengthened glutes be the backbone of your new, radiant posture.

Don't underestimate the power of your glutes – they can be a total game-changer in your fitness journey. These are just three of many reasons for our glute revolution!

That brings us to our EPIC annoucement … “Booty Camp” starting July 17th! An all new program all about booty focus. Check out the App to learn more about how it can benefit you! Booty Camp! Lear more here

What to eat all Summer long!

Happy Summer Solstice! When we think of summer, watermelon by the pool, grilling zucchini, peppers & chicken with the family and cooling off with a refreshing fruity popsicle become timeless traditions. And there are compelling reasons for why we love and crave it!

When it comes to summer nutrition tips, it's super helpful to focus on hydrating foods, lighter meals, and taking advantage of the seasonal produce available in your area. When the increased heat & sweating in the summer temps, eating foods high in water content is a great way to stay hydrated. Eating lighter foods in general is the perfect way ensure you avoid feeling sluggish. If you’re local to the Cleveland TN area, you can find a variety of delicious fruits and vegetables during the summer months.

Here are some of our favorite nutrition tips and foods that are typically in season in our area:

1. Stay Hydrated: Like we mentioned above, staying hydrated is essential this time of year. Our bodies are even more efficient at staying hydrated when we “eat our water” in addition to drinking it. Foods with high water content (melons, cucumbers, strawberries, tomatoes, celery, oranges & pineapple to name a few). You can add a natural electrolyte to your water too, like a pinch of sea salt & squeeze of lime. Or grab your favorite electrolyte powder to mix with water.

2. Enjoy Fresh Fruit: Take advantage of the abundance of fresh fruits available during the summer. In the Cleveland, TN region you’ll find peaches, blueberries, blackberries, raspberries, cantaloupes, watermelon and cherries. Pssst try our watermelon feta salad for a side dish! It’s in the BBH Fit app in the Nutrition Corner.

3. Live for Leafy Greens: Leafy greens like lettuce, spinach, and kale are usually in season during the summer. We like to toss into smoothies or use the leaves as wraps!

4. Aim for more color: Look for vegetables such as tomatoes, zucchini, corn, bell peppers, green beans, and eggplants. These veggies are super versatile and can be grilled, roasted, or used in stir-fries and salads.

5. Opt for Lighter Proteins: Choose lighter protein sources in the summer, such as grilled chicken, fish, tofu, or beans. These options are lighter on the stomach and go so well with fresh fruit & veggies!

6. Hydrate with Herbs: Fresh herbs like mint, basil, cilantro, and rosemary can not only add flavor to your meals and beverages, but can be a helpful tool with hydrating. Chop them and toss on top of salads, in dressings, marinades, or infused water for a refreshing spin.

7. Frozen Treats: Making homemade frozen treats using fresh fruit can be fun for the whole family. You can get creative and make popsicles with chunks of fruit (try using coconut water as your base, so you can see the fruit through the pop for a pretty treat! We also can’t stay away from smoothie bowls & fruit sorbets with the seasonal fruit this time of year!

Above all, remember to listen to your body's needs and make choices that align with your individual health goals. Enjoy the abundance of fresh produce during the summer season and experiment with different recipes to make the most of the local flavors! If you are needing some recipe inspo, don’t forget to check our Nutrition Corner in the BBH Fit App.

Happy Summer eating, friends!

Vacation Vibes: Staying healthy without compromising the fun

With summer just around the corner, we wanted to share a few tips for you to stay on track with your fitness goals without compromising the fun in the sun!

1) Fuel up and don’t skimp on the flavors. Try avoiding restriction too much while on vacation, but remember to incorporate plenty of fruits, veggies, and lean proteins into your meals. When you can, opt for colorful salads, grilled proteins, and smoothies that will energize your body. Bring your favorite protein powder and shaker bottle to ensure you’re getting essential nutrients & protein (no matter what you might indulge in!)

2) Hydrate! Sipping on fruity cocktails by the pool is tempting, but don't forget to stay hydrated! Keep a water bottle with you at all times, especially in warmer destinations. Hydration is the key to maintaining your energy levels and getting that glow from within.

3) Movement, together! Staying active and making fitness a part of your vacation routine can help you feel your best. If you already have the BBH Fit app, one of our favorite vacation workouts is "Vacation Mode"! This 20-minute bodyweight workout designed specifically for your vacation. It's convenient, efficient, and requires no equipment, making it ideal for any destination. 

4) Opt for Active Adventures: Make the most of your surroundings by engaging in activities that get your heart pumping. Some of our favorites are: A sunrise or sunset hike, rent a bike to explore the local area, or go snorkeling to discover the wonders beneath the sea. Remember, staying active doesn't have to feel like a chore when it's an exciting part of your vacation.

5) Prioritize Rest and Recovery: While it's essential to stay active, it's equally important to allow your body to rest and rejuvenate. Listen to your body's signals and ensure you get enough sleep each night. If you have trouble sleeping away from home, try bringing a relaxing tea or magnesium to sip on before bed to help you get that quality, restful sleep.

6) Utilize your airport travel time to help decompress before returning home. How? Take a moment to reflect on your experiences while you were out of town. Jot down your favorite moments, the places you visited, and the emotions you felt during those times.. Use this airport downtime to plan your upcoming week, breaking down goals and setting intentions. Embrace these moments, as even transit time can be a valuable part of your vacation experience.

We hope these tips were helpful, and help you return home feeling refreshed, revitalized, and ready to take on the world!

5 reasons to do a Women's Fitness Retreat

Embarking on a fitness retreat doesn’t have to be about taking a trip to improve your fitness (at least that's not the only reason); it's an incredible opportunity for personal growth, self-discovery, and connecting with like-minded women. While your body and mind may indeed experience positive changes, the benefits extend far beyond the physical realm!

Here are 5 Reasons to Consider a Women's Fitness Retreat (that have nothing to do with fitness)

1. Travel Solo with Safety in Numbers:

Can’t talk a friend into taking that trip to Morocco with you? A fitness retreat offers the perfect blend of adventure and security. It allows you to choose an exciting location you've always dreamt of exploring, all while enjoying the company of others. By opting for a retreat, especially in a destination you might not venture to alone, you can indulge your wanderlust without compromising safety. It’s the best of both worlds, as you can simultaneously ignite your sense of adventure ensure safety while doing it.

2. Surround Yourself with Like-Minded Cheerleaders:

Stepping outside your comfort zone and experiencing new things can be intimidating, but on a fitness retreat, you'll find yourself surrounded by a group of supportive women who are rooting for your success. From engaging in unfamiliar activities to trying new cuisines and immersing yourself in a different culture, every day will bring fresh opportunities for growth. Embrace the encouragement from your fellow retreat participants and conquer your fears. "Life begins at the end of your comfort zone." I remember on one particular adventure in Ibiza, a couple of us jumped out of the boat to explore a cave when the boat couldn’t go any further. I remember being absolutely terrified, but the women around me were so brave and inspiring, I decided to jump right in with them!

3. Gain Strength from Shared Life Stories:

It’s common that women attending retreats find themselves at a crossroads in life, contemplating significant changes such as relocation, career shifts, or relationship transformations. I know I did. When my first marriage ended in divorce after a traumatic year of discoveries, a fitness retreat to Costa Rica became part of my healing! Embracing change can be daunting, but on a retreat, you'll be surrounded by a supportive community of women who are willing to listen, share their own experiences, and provide strength during times of transition. Within this diverse group, you might even discover kindred spirits who have faced similar challenges. It's a great way to learn from their stories and draw inspiration from their resilience. 

4. Discover Your Tribe:

Entering a women's fitness retreat, you may arrive as a stranger, but you might end up leaving with a whole new supportive tribe. As participants introduce themselves and share their aspirations for the retreat, a profound realization often dawns upon attendees: they are among people who truly understand them. It’s magical what can happen when like minds unite. Whether you're a solo traveler, a career-oriented professional, or someone pondering the joys and uncertainties of life, a fitness retreat provides an environment where you can connect deeply and authentically.

5. Unleash Your True Self:

The transformative power of a fitness retreat is also inspiring. Every retreat experience, whether as a participant or a host, has the potential to shape your life and your sense of self. From forging lifelong friendships with women from around the world to gaining the strength to pursue your passions and make bold life choices, the retreat journey is one of profound personal growth. By stepping into this unique space, you can unlock a deeper understanding of who you are and set forth on a path toward a more authentic and fulfilling life.

Whether you seek adventure, a supportive community, inspiration for change, or a deeper connection with yourself, a women's fitness retreat is an invitation to step outside your comfort zone and embrace the extraordinary. So, allow your fears to step aside, pack your bags, and embark on a transformative journey that will not only rejuvenate your body but also nourish your mind and spirit. 

Embrace the possibilities, discover your tribe, and find yourself amidst the beauty of a women's fitness retreat.

We would love to see you for these 3 upcoming fitness retreats with myself or Coach Liz as your instructor! Click on the location to get more info…….

PORTUGAL: September 9-16, 2023

IBIZA : May 2024

TUSCANY: September 2024