This is the first week of my 30-Day Challenge. I am re-doing the challenge and challenging you to do it along with me! Next month I am also doing a new DietBet challenge for anyone who needs some extra motivation to hit their weight loss goals.
Keep Checking in and letting me know how you are doing with the challenge. Remember, that if you need to take an extra rest day you can. It’s important to listen to your body. It’s okay to be sore, but you don’t want to push yourself to injury.
Have fun!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Bonus Cardio Option:
Any of these cardio workouts can be added to any workout this week:
Welcome to Day 7 of my Original 30-Day Workout Challenge. I posted the Full Length version of the workout, and the tutorial workout video below.
In the tutorial video I broke the workout into 5-minute segments with a 5-minute cardio burst in between each section. During the Full Length workout I did the exercises continuously as a 15-minute HIIT.
I recommend pairing it with Cardio. The 10 Minute Jump Rope Skipping Workout is a great cardio option to pair with this routine. I have been fighting a cold all week, and I really felt myself dragging during this workout. I only made it through 1X, and I didn’t pair it with any cardio. My body wasn’t feeling up to it. I do want to repeat it again, because it was a great workout. I am going to have to book mark it for future reference.
I hope you enjoy today’s workout. Let me know how you are feeling, and how many of the workouts you have gotten in this week. You can tag me on your social media posts, or write a comment below. Let me know what you think, and how you feel.
I am doing a new DietBet Challenge starting February 1st. If you want to sign up now you can do so at www.dietbet.com/BenderFitness.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Full Length Workout:
*Intervals: 10 seconds of rest between exercises, 50 seconds max reps. 1. Side Squat 2. Romanian Deadlift 3. Plie Jump 4. Hip Thrust (right) 5. Hip Thrust (left) 6. Plank 7. Bicycle Scissor 8. Mountain Climber 9. Leg/Hip Lift 10. Frogger 11. Bent Over Row (right) 12. Bent Over Row (left) 13. Walk the Plank 14. Tricep Dip 15. Decline Pushup or Plank
Good job making it back for another workout! Welcome to Day 6 of my Original 30-Day Workout Challenge. Today’s workout combines cardio and dumbbells to give you a great burn. If you don’t have dumbbells you can do the exercises with body weight, or get creative and add some resistance from an item you have around the house.
This workout has some emphasis on the lower body, and tomorrow we have a full body workout on the agenda. If you need a second rest day this week you can skip this workout, and do another active/stretch day, and jump back into the schedule tomorrow.
You know your body best, so don’t be afraid to listen to it. Part of this challenge is about learning how to make healthy choices, and learning to recognize what your body needs.
I am off to work today, so I will not be getting my workout in until late this evening. It will also be the longest that I have ever been away from my baby, so that is going to be challenging for me.
6 Months Old!
Can you guys believe that my baby boy is 6-months old already? How is time passing so quickly?
Let me know how you are doing in the comments! Or tag me on your social media posts. Have fun with today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)
Welcome to Workout Day #5. Today you have the option of completing today’s yoga flow or taking a rest day. If you rest do some gentle stretching, or light walking to help move out any stiffness or soreness. It will help your muscles recover so that you are ready for Day 6.
Hopefully you are feeling good so far! I have seen really great check-in posts, and comments letting me know people are liking the workouts. I have also heard a lot of people saying that they are super sore from the workouts. Listen to your body & stretch or rest as needed.
I am still working on my daily Split Stretching routine. I don’t feel like I am getting any closer yet, but I know that the daily practice and consistency will pay off. It’s also helping to relieve a lot of tension in my lower back.
We have an insanely busy schedule through Sunday night, so I won’t be filming any new workouts until next week, but I will still be doing the daily 30-Day challenge workout right along with you all!
Jesse, and our friend Jon also did a few rounds of one of the challenge workouts the other day, and they both have some residual muscle soreness. I often get asked if these workouts work for men, and the answer is Yes! These workouts are great for anyone. Remember, workouts can always be modified to suit your own needs.
Have fun with today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Welcome to Day 4 of my 30-Day Workout Challenge! Yesterday was focused on the core. Today we are focused on the Arms and legs. Grab dumbbells and get ready to workout. I also utilized a barbell, but you can substitute dumbbells for all of the exercises if that is what you have.
I completed this workout for Reps instead of time. If you prefer to challenge yourself for time you can set your interval timer for 12 Rounds of 10/50. You will take 10 seconds of rest, and 50 seconds for maximum repetitions. Whichever technique you choose be sure to focus on proper form and range of motion for each exercise.
I used 20-lb dumbbells and 75-lb barbell for this workout. Choose an amount of weight that challenges you. The last two exercises in each set should be difficult, but you should still be able to complete them with proper form. If your weights are not challenging you as much you can increase the number of reps.
Be sure to warm-up before the workout, and do a stretching cool down after the workout. I am still working on my daily Splits stretching.
My head cold got a lot worse yesterday, and I spiked a small fever so I skipped yesterday’s workout. I will be pairing today’s workout and yesterday’s workout today. I made homemade chicken soup, and I am feeling so much better today!
I hope you enjoy today’s workout combo!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Are you ready for Day 3 of my Original 30-Day Workout Challenge? Today’s workout combines exercises to strengthen your core, and maximize fat burning at the same time. Although this is a core focused workout, this program utilizes compound exercises so you are still training your entire body. The video is below.
This is the workout I will be doing today. I have a head cold, so I am hoping that the exercise will help clear things out so that I can breath again! Having a stuffy nose is so annoying!
Yesterday I did Day 1 and Day 2 of the 30-Day workout Challenge. I did one round of each, and it really helped with my energy. I am excited to do this challenge along with you and share my results. I have been having trouble getting in my workouts consistently, but the challenge is helping me to stay on track. I have to admit I did yell at myself for including so many three-way froggers on day one! That exercise burned!
Maverick likes to watch me workout.
I am also doing my daily stretching, because flexibility is something I really need to work on again. The photos below show the daily stretches I am doing to work on my flexibility for splits again. I have a full workout video, which you can choose to do daily as well: https://www.benderfitness.com/2015/02/stretches-to-improve-flexibility-for-splits-with-photos-and-video.html
Before stretching make sure your muscles are warm. I have been doing these stretches after my workouts. If I am doing it separately I make sure to warm-up my muscles first with some high knees, jumping jacks, or a Plie series. You never want to stretch your muscles while they are cold.
Runners Lunge with Stretch Back
Nose to Knee
Pigeon Fold
Cow Pose
Cat Pose
Split
Center Split
Check in here or on facebook, twitter, and instagram to let me know if you got in your #15minutesperday of exercise or more! Seeing all of your comments and check-ins is helping to keep me motivated too.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
30 Second Cardio, 50 Second Max Reps -Cardio 1. Cross Mountain Climber -Cardio 2. Elbow Tap Hip Lift (right) -Cardio 3. Elbow Tap Hip Lift (left) -Cardio 4. 3-Way Froggers -Cardio 5. Cross Squat and Reach (right) -Cardio 6. Cross Squat and Reach (left) -Cardio 7. Oblique Push-up -Cardio 8. Lunge and Twist (right) -Cardio 9. Lunge and Twist (left) -Cardio 10. Side Plank Knee and Lift (right) -Cardio 11. Side Plank Knee and Lift (left) -Cardio 12. Goddess Twist -Cardio 13. Russians -Cardio 14. Side Plank Reach Through (right) -Cardio 15. Side Plank Reach Through (left)
Welcome to Day 2 of my Original 30-Day Workout Challenge.
I still can’t believe that it’s a brand new year! The clock, and my calendar tell me that time passed the same as it has in years past, but it felt like we went into super speed.
Today’s workout is a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps.
This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time.
I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted.
When I filmed this workout I followed it up with a run on the treadmill. I definitely surpassed my goal of a minimum of 15 minutes of exercise per day today.
Jesse and I have had house guests, and we threw a New Year’s Eve party so we haven’t had a chance to film any new workouts. I decided that it was a great time to go through my Original 30-Day Workout Challenge. I will still be filming new workouts along the way, and posting them, but the weekly workout schedule has been updated with the 30-Day Challenge exercises. The challenge is to get in at least 15-Minutes of exercise per day.
Yesterday I got in a walk, but I didn’t get in the workout of the day, so I am going to stack Day 1 and Day 2 today. I will also be doing the stretch video from yesterday daily throughout this month. Hopefully I can show you all some progress with my splits. Right now I don’t even think they can be called splits because my flexibility has regressed so much!
Check in here or on facebook, twitter, and instagram to let me know if you got in your #15minutesperday of exercise or more!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s strange how a single day can make you feel like you have a fresh start. New chances to make your goals a reality. New motivation. The truth is that we can choose to make these changes any day of the year, but somehow January 1st holds some type of Goal Magic.
We reflect on the year past and we plan for the year coming. As I type this I have my infant son on my lap. He will be 6 months old in just a few days. I see the changes and growth he makes daily. He faces challenges, change and new experiences constantly. Each day he tries something new and difficult. As children we aren’t afraid of challenges. We aren’t afraid that something will be too difficult, or we will fail. We just keep trying until we get it. All babies are different, they find their own unique ways of accomplishing their goals, and we can learn from that too.
You do not have to do things exactly as someone else does. You do not need to look the same way, or own the same things. You need to keep showing up, and keep trying. That consistency will pay off. Pushing through frustrations, and setbacks, and comparisons will help you achieve your goals. It’s okay if that journey looks different for you than it does for someone else. This year I challenge you to embrace your own unique journey. Don’t be deterred by the challenges. Embrace them as part of your experience, and push through them. The feeling of accomplishment that you get from achieving something difficult is much stronger than the feeling of accomplishment when you do something easy.
Learning to push through the things that are difficult will help you in every area of your life. Exercise doesn’t just train your body to be stronger, it trains your mind to be stronger.
I hope that you found some motivation here to start the New Year with me. Together we can achieve all of the goals we set our minds too.
Have fun with today’s workout and stretch. One of my goals for 2017 is to restore my flexibility. I have been having some lower back pain, and my Split stretching program is great for the lower back, hip flexors, and hamstrings, which can really help with lower back pain. My pain is postural, from the way I stand when I hold my son. I am working on adjusting my posture, but the stretching is helping already.
I hope you all enjoy today’s workout! We will see you soon! Let me know what your goals are this year in the comments below!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Repeat 1-3X Max reps during each 50 second interval, 10 seconds of rest between exercises. 1. Mountain Climbers 2. Temple Tap Abs 3. 3-Way Frogger 4. Angel Abs 5. Mountain Climbers 6. Side Plank Leg Lift (right) 7. 3-Way Frogger 8. Side Plank Leg Lift (left) 9. Mountain Climber 10. Knee to Elbow Crunch 11. 3-Way Frogger 12. Rock the Boat 13. Mountain Climbers 14. Super Swim 15. 3-Way Froggers
Today is the last day of the year. It’s a time of reflection, anticipation, and goal setting. It’s a time to look back at the year past. To celebrate positive changes, and make plans to accomplish new goals in the coming year. I love looking at the life changes we have gone through, and anticipating changes for the year to come.
Many people start of the year strong with goals, and lose some momentum as the year progresses, but you can make this your year. Set concrete goals and stick to them. Make yourself accountable, and find ways to make it happen.
For us, this past year was huge and full of changes. At this time last year I was pregnant.
January 2016
On the Fourth of July we welcomed our son into the world. I went from working as a full time Occupational Therapist, to transitioning to a PRN position, and shifting my focus to blogging and parenting full time. My workout schedule/consistency isn’t where I want it to be yet, but I am making progress. It has been a year of joyous changes for us.
At the hospital with my son. <3 July 2016
I want to welcome 2017 with determination to make my goals a reality. I want to enjoy the year, and savor each moment of my son’s life (he grows so fast!) I want to be healthier, stronger, and more consistent. I want to create some new amazing workout programs to share with you.
I was going to start the year with a DietBet challenge, but I have decided to start the DietBet in February. Many people start off the year strong with their fitness goals, but by February that motivation has waned. So there will be a February Challenge.
I am also going to be posting more Diet and Stretching information for the New Year. I need to re-commit to making healthy choices in these areas for myself, and I think we will be more successful if we do it together.
What goals have you set for yourself? What else would help you succeed with your goals in the New Year? Let me know in the comments below.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.
-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)
Repeat 1-3X
The Workout Burned about 215 Calories. I left my Heart Rate Monitor Running for 15 minutes to see the afterburn. 302 Calories after 1 Round.
I have a brand new Total Body Cardio Fat Burning Workout for you today! This one got me sweaty & was a great challenge for my entire body. The only equipment you need is a chair (or sturdy surface to place your hand on during a Dip Variation).
This workout is actually a re-boot from a workout tutorial I filmed way back in 2012. I posted the original tutorial video below. I did that workout for reps, and didn’t include the cardio bursts that I implemented in the new workout. The first time I did it, I paired it with a 3.6 mile run outside. Pick whichever variation works with your schedule for the day, or do a round of each.
I am making plans for my New Year workout schedule! Do you have any requests, or anything that would help keep you on track? I can do a DietBet Challenge for anyone with Weight Loss goals starting either Thursday January 5th, or for the Month of February (when people start to lose some of the New Year’s Motivation). Let me know what you think in the comments below.
Let’s decide to have a great 2017 together.
I have had a LOT of requests for more meal plan information, so I am working on that. Plus, all of this holiday snacking means that I am in need for a Healthy Eating Re-Boot. Let’s make this journey together this year, and achieve all of the goals we have set for ourselves!
I have a lot of health, life and fitness related topics that I want to write about this year. One of my major goals is to take the time to make that happen. I have a long list of topics that I compiled based on questions people have asked me on Facebook or in the comments. If you have a topic you would like to see me discuss take the time to comment below and let me know what it is.
Have fun with today’s workout! Remember to push yourself through it, challenge yourself to go for more reps, work up a sweat, and get yourself breathing heavy. By challenging ourselves we grow stronger.
See you soon!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 1. Mountain Climbers 2. Lunge Jump 3. Jumping Jacks 4. Dive Bomber/Up-Down Dog 5. High Knees 6. Pendulum Squat 7. Mountain Climbers 8. Oblique V-Up (right) 9. Jumping Jacks 10. Oblique V-Up (left) 11. High Knees 12. Single Leg Tricep Squat (right) 13. Mountain Climbers 14. Single Leg Tricep Squat (left) 15. Jumping Jacks 16. Plank Donkey Kick Side Jump 17. High Knees 18. Plie Jump 19. Mountain Climbers 20. Plank to Toe Walk
Are you ready to workout? I know I am! I took off the weekend for Christmas celebrations with my family. It was an amazing weekend spent with our loved ones. It also included a lot of eating, and a lot less activity than I am used too.
I planned to workout this AM, but my website went down and it took (what felt like) forever to get it fixed. That means I missed three days in a row! I don’t like to go more than 2 days consecutively without working out. I need to move!
I’m sorry that this week’s workout schedule wasn’t posted for you yet! Here is last week’s schedule if you haven’t checked it out yet: Weekly Workout Schedule: Dec 18-24. The new schedule is up now, and should be working!
This workout is all about the core. You will work your abs from every angle, and strengthen all of the muscles of your core. A strong core is foundational for everything you do. When you properly strengthen your core it helps maintain your pelvic alignment, protect your lower back, improve your posture, and support correct form throughout the day, and during exercise.
When I filmed this workout I paired it with 30-Minutes of Cardio. You can add a run, walk, cycling, or other cardio of choice. Check this week’s Workout Schedule for the optional Cardio Add On workouts for this week.
Ready for Cardio!
Have fun with today’s workout! Don’t forget to follow this week’s schedule & comment to let me know how you are feeling! There will be new workouts headed your way this week, plus I am planning a new DietBet challenge for January.
See you soon!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Repeat 1-3X 1. 3 Part Abs 2. Temple Tap Abs 3. Crescent Plank (right) 4. Crescent Plank (left) 5. Heel Tap Abs 6. Angel Abs 7. Plank Crunch 8. Russian Twist 9. Elbow Tap Hip Lift (right) 10. Elbow Tap Hip Lift (left) 11. Boat Lift 12. Slow Mountain Climber 13. Leg Scissor 14. Tricep Leg Lift 15. Cheek to Cheek *I paired this workout with 30 minutes of Cardio.
I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.
The schedule combines both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.
This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.
Let me know if you find the schedule useful. If you have questions please post them below.
Melissa
Bonus Cardio Option:
Either of these cardio workouts can be added to any workout this week:
Are you ready to get sweaty? I really hope you said yes, because if you take me up on today’s challenge you are guaranteed to be covered in sweat by the end of it!
My friend Sean Vigue posted this gem of a workout the other day, and I have been anxiously awaiting a chance to try it! The 100 Burpee Workout!
I know, many of you probably think I am crazy, but I just want to Burpee! It will burn, I will sweat, and I am going to get in one heck of a total Body Workout!
If I lost you at the word Burpee (but I really hope I didn’t!) pick one of my other full body workouts for today.
Please check out Sean on Facebook and social media: @seanvigue and subscribe to his YouTube channel if you don’t already! We have done several workout collaborations together, and he consistently puts out great material!
I am doing the challenge today too. I will let you guys know how I do! Post the number of reps you make it through in the comments below! Let’s cheer each other on through this workout!
I hope you are ready for today’s workout! I found it challenging! This is a full body workout, with a focus on Core strengthening. I also incorporated plyometric movements for an added fat burn/cardio challenge throughout the workout. Focus on proper form throughout. Good form is how you prevent injury. Push yourself for maximum reps.
In this workout I use one dumbbell and a stability ball. If you don’t have the equipment don’t worry! The weighted exercise can be done with body weight, or something from around the house. I demonstrate a variation for the exercise I do with the stability ball. There is always a way to modify, so you can do the workouts with what you have at home.
Feeling Good Post-Workout
I went through this workout once. I was hoping to get in a second round, but I wasn’t able to fit it in today. So if you have time, do a second round for me! I may actually end up repeating this workout, because I enjoyed the challenge a lot.
I posted a Healthy Cookie Dough Recipe: High Protein Snack, yesterday. I brought it to my family’s house for Thanksgiving, and even my nieces liked it! I have also served it to friends, and no one suspected they were eating something healthy! I have a brownie dip recipe that I need to share soon too. It’s delicious with sliced apples or graham crackers.
Tonight I made Cauliflower Chicken Fried “Rice” for dinner. It was tasty, and simple to make. Let me know which recipe you would like to see first (Healthy Brownie Dip or Cauliflower Fried Rice) in the comments below.
Gambit says hello!
I hope you all enjoy the workouts, and the schedule for this week! Let me know what you think, and how you like the workout.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
You are in for a treat with the recipe below. It’s delicious, it will satisfy your sweet tooth & no one will know it’s healthy unless you tell them.
I have served this when we have friends over, and I brought it with me to my family’s Thanksgiving. My nieces (6 and 3) both loved it!
The main ingredient? Chick Peas! So you are getting protein and fiber in this recipe! Chick Peas, also known as Garbanzo Beans, are rich in antioxidants and are a great anti inflammatory food.
The protein and fiber in Chick Peas will also leave you feeling fuller longer, and curb cravings. This is a great alternative to traditional Cookie Dough dips. Plus you aren’t risking salmonella when you eat it! It is dairy free and vegan friendly if you use agave instead of honey. You can probably use raw maple syrup in place of agave or honey, but I haven’t tried it. If you decide to test it out leave me a comment below and let me know how it is!
I have made this dip with multiple nut butters, and it has been delicious with each one. I tried it with Stevia in the Raw in place of honey (and added almond milk until it was the desired consistency), but I didn’t like it as much.
I have also tried it with a mix of brown sugar and Stevia, but in my opinion it is best with the honey.
As I continue to trial different variations I will update the recipe to let you know if I find something that I like better.
I hope you enjoy the recipe!
Melissa
PS You can find this week’s workout schedule: https://www.benderfitness.com/weekly-workout-schedule-december-11-17
Ingredients:
1 Can of Chickpeas
1/8 tsp salt
1/8 tsp baking soda
2 tsp vanilla extract
1/4 cup Peanut Butter (or nut butter of choice)
3 tablespoons oats
1/3 cup to 2/3 cup Honey or Agave (depending how sweet you want it)
1/3 cup chocolate chips (I use dark chocolate chips)
Directions:
Combine all ingredients, except chocolate chips, in a food processor and blend until smooth.
Stir in chocolate chips.
Eat & Enjoy!
I serve my dip with sliced apples, but this would also be tasty with graham crackers.
First things first….Today is Jesse’s Birthday!!!! Woohoo! Let’s wish him a Big HAPPY BIRTHDAY! 😀
Okay, now onto the business of workout out. Today’s workout is all about the Lower Body: Glutes, Hips & Thighs (with some bonus exercises thrown in to sculpt your arms).
In this workout I use a dumbbell and a barbell, but you can modify the exercises to suit your needs and current fitness level. If you are just starting out, do the exercises with body weight. You can do all of the exercises with dumbbells, or a barbell.
Select a weight that will challenge you, and focus on maintaining good form during each exercise. I did this as a timed workout, but I also posted the breakdown for Repetitions below. Jesse modified this workout by adding 30-seconds of High Knees in between each exercise. In this week’s workout schedule I also posted two bonus cardio workouts that can be added to any workout this week for an extra burn. I also posted my 4-Minute Lower Body Tabata Burn Out below, as a bonus option.
Gambit & Maverick: Building a Friendship
These two workouts were meant to be paired together last week but I accidentally deleted this workout and had to re-film it. Now we get to start the week off with this series.
I made another Weekly Workout schedule for this week. It seemed like a lot of people found it useful last week. Let me know what you think of the schedule. Hopefully it is helping you stay on track!
Have fun with today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts.
The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.
This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.
Let me know if you find the schedule useful. If you have questions please post them below.
I have a really good workout for today (two in fact!), but they aren’t ready yet! I have a quick weighted workout, and a body weight Tabata burn out bonus workout. (Update: the Tabata Lower Body Burn Video is posted below). Don’t worry! I’ve got you covered if you are on track with the schedule. There is an alternate workout posted below. If you are following the workout schedule, there is also an optional bonus Yoga Stretch workout posted for today. The schedule is new, so if you haven’t seen it yet you can check it out here: Weekly Workout Schedule.
I spent yesterday cleaning out our closets, and gathering stuff to donate. We own an excessive amount of clothing, and stuff in general, and we are trying to get rid of things. I have mentioned this before, but clutter can actually increase stress and has been scientifically linked to over eating. That isn’t the reason we are getting rid of stuff, but it’s a nice bonus!
Today I had a dentist appointment, and when it was time to start filming Maverick was not having it. He was so patient all morning at the dentist, and he wasn’t interested in watching me workout in the afternoon. I did film a baby weight tutorial version of the workout, which I will also post once I get the full workout filmed.
In the mean time, for anyone sticking to the schedule you can do the workout below instead. Thank you guys for being patient and bearing with me! Blogging and being a new mom can get a little bit crazy. The workout I posted below has several of the same weighted exercises as the new one, so it will be a good alternate workout.
I used two 20-pound dumbbells in this workout video below. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Are you ready to sweat? Today’s workout has a focus on the Glutes and Core. That said, you will still get in a total body workout, because of the compound exercises used in this routine. My shoulders were burning by the end, and I had to switch out some of the mountain climbers and planks for high knees.
Remember, choose the option that is going to be best for you! The goal is to challenge yourself & push hard, while maintaining good form. Sacrificing form for speed will not improve your results. You want to get faster during HIIT workouts, while maintaining proper form for each exercise.
If you aren’t sure, watch the video first before following along. I was also able to post a photo tutorial for each exercise below, because Jesse helped me out with the filming.
This is Day 2 in our Weekly Workout Schedule. This is something new we are trying, to keep things easy and accessible for everyone. Let me know what you think! You can find the full schedule here: Weekly Workout Schedule. I want to know if it is helpful, and if it helps you keep on track. Don’t be afraid to adjust the days to fit your schedule.
Maverick helping me edit this week’s workout videos.
Have fun with today’s workout! Let’s finish the year off strong, and then go full steam ahead into the New Year!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Welcome to the first workout of the week! We are trying out a new weekly workout schedule to help keep us all (myself included!) on track. The schedule will be a combination of new workouts (like today) and previously posted workouts. It will run Sunday-Saturday, but you can adjust the days to fit your schedule.
Remember, one of the best ways to be consistent with your workouts is to make sure you are following a workout schedule that you can stick to. Schedule time with yourself to make it happen, and treat it like you would any other appointment.
For today we have two 10-minute workouts. You can do them consecutively, or split them up AM/PM and get in two workouts for the day. Or you can choose to do just one workout. If you are doing just one workout I recommend the Total Body HIIT.
The first workout is a 10-Minute Total Body HIIT and requires no equipment. The second workout is a Cardio Fat Burn and uses a jump rope for the first 5 exercises. If you don’t have a jump rope, you can do rope less jumping. Remember, where there is a will there’s a way. Modify and make it happen!
Let me know what you think of the workouts, and if the schedule is helping, by commenting below and/or on Facebook, Instagram, or whichever social media site you prefer. I am looking for feedback.
Have fun with this workout! Push through it, focus on form, and work up an awesome sweat! I know I did!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
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