Bender Fitness

Fitness Should Be Free

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Workout Programs:

  • #BFBodyFit 6-Month Home Workout Program
  • 10 Week BodyRock Boot Camp Workouts
  • 30 Day Fitness Challenges
  • About the Benders
  • Bikini Competition Workouts (12 Week Program)
  • Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program
  • Fit Pregnancy Workouts
  • Meal Prep & Diet Planning
  • Postpartum & Beyond: 6-Week Workout Challenge
  • Warm-Up & Cool Down Videos

Newest Workouts!

  • Full body home exercise routine15-Minute HIIT: HOME WORKOUT – No Equipment
  • Home Workout RoutineNew Goals for a Healthier Year
  • 15-Minute: FULL BODY Workout, Home Exercise Routine
  • Full Body Workout Reverse Plank20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine
  • 15-Minute HIIT: Full Body Home Workout
  • Full Body, 10-Minute HIIT Workout
  • Abs on Fire: 10-Minute HIIT Core Workout – No Equipment
  • 15-Minute HIIT: Full Body Home Workout – No Equipment
  • HIIT the ReBoot: Workout 1
  • Full Body Fitness Transformation: Total Body – No Equipment Workout

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meal plan

Bender Fitness: Diet Bet Sample Meal Plan

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  • Date September 14, 2014
  • Comments 14 Comments

Balsamic Chicken with Mashed Sweet Potatoes Recipe

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  • Date November 13, 2013
  • Comments 8 Comments

Bender Bikini Competition Diet

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  • Date October 20, 2013
  • Comments 23 Comments

Bender Ab Challenge and Food Log Day 3

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  • Date July 4, 2013
  • Comments 2 Comments

Day 2: Abs Are Made in the Kitchen Food Log

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  • Date July 3, 2013
  • Comments 2 Comments

Packing Lunch for Healthy Success

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  • Date May 22, 2013
  • Comments Leave a comment

Less than 24 Hours Until My First NPC Competition

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  • Date April 8, 2013
  • Comments 3 Comments

Eat Like Bender! A Typical Day of Meals

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  • Date March 13, 2013
  • Comments 24 Comments

Abs Are Made in the Kitchen: Meal Prep

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  • Date February 11, 2013
  • Comments 24 Comments

Melissa Bender’s Grocery List

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  • Date July 14, 2012
  • Comments 16 Comments

Melissa Bender Diet

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  • Date June 26, 2012
  • Comments 4 Comments
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