Category Archive: Workout

Powercore Workout Work Your Core & More

If you are a member of Lift, you might have seen the POWERCORE F.I.T. Bags at the gym. They weigh 20lbs and have 5 handles so you can hold it several different ways. For example, you can hold it in the middle with both hands to do a high pull for shoulders. You can hold it …

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RUNNERS BEWARE: 4 Things to Consider

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People are still always so shocked when I warn people not to relying on running for fat loss. So, I decided I’d share it again. This was my number one blog post of all time so I thought it was time to get it back out there so you can make the most of your workouts. …

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10-Minute Cocktail Dress Workout

Ok, I lie. It really is 10 1/2 minutes, but close enough! This workout is super quick, but intense. No rest for weary, right?! This workout is all about pace and intensity, which is created by eliminating rest time. You can rest between each workout, but don’t rest between exercises until the whole circuit is done. …

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10-Minute Strapless Dress Workout

Party Time! ‘Tis the season for cocktail dresses, company parties and festive celebrations. If you are like me, you are short on time but want to look your best. I’ve got good news! You don’t need to do a 1 hour workout to get great results. You can get just as much out of a …

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Still Stuffed? Reduce the Pooch in Just 3 Days

steve and bonnie pfiester

If you’re like me, you’ve stuffed your face since Thanksgiving! Ok, I didn’t really do that bad on Thanksgiving, but I have been “off” my diet for too long! You know what they say! “It’s all fun and games until your jeans don’t fit!” hahahahaha Seriously, my diet vacation all started with the hurricanes that …

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Beginner Bodyweight Workout Program

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We created a program we called the “Dr. Stopper” because we believe it has the potential to stop, or reduce, all those trips to the doctor’s office. Many common ailments are due to a lack of activity. The program is SUPER simple and starts with only 15 minutes of exercise as little as three times …

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8 Stretches for Leg Day

When most people think of fitness, they think of weight training and cardio, but did you know there are actually 5 elements of fitness? To be truly fit, you should be excelling at all 5 elements of fitness. 1. Body Composition 2. Cardiovascular Fitness 3. Muscular Strength 4. Muscular Endurance 5. Flexibility We spend SO much time …

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5 Ways to Train for More Guidance and Accountability

We’ve recently had a lot of requests for online training. For the last few years, Steve and I have only done one-on-one personal training and group training. Our first online client came to us by accident. The client was in the states visiting from Russia on business, and while watching TV in his hotel room he …

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Conditioning & Core Workout

Today’s full body workout focuses on Core & overall Conditioning. Each exercise begins with 10 repetitions of a full body conditioning and strengthening exercise, followed by 30 seconds of a core exercise for 3 sets (with no break). Follow along below (Click on the links for video instruction) or do the workout with us on our …

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Bikini Competitor Butt and Leg Workout

One of the first things to lose shape when you are over 40 is your backside. With that said, I’ve been working very hard to improve the shape and skin-tone (less dimples, sagging, etc) in my glute and thigh area. This means I’ve been doing a LOT of squats, lunges, deadlifts and glute-specific exercises. I’ve also …

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