So many people are traveling this summer so I wanted to make a list of some BekahFit workouts that are perfect for trips! I have listed out my favorite equipment free routines, as well as those which just require a resistance band or a mini loop band (so no dumbbells).

What Time of Day is Best to Exercise?

What is your preferred time to exercise? Do you like to be up before the sun rises? Do you function better in the afternoon? Preferences aside, is one time better than the other?

According to a new study, carried out by researchers at Northwestern University, your biological clock may play a role in how your muscles function during a workout. This study showed that cells, even muscle cells, are influenced by the internal biological clock that directs most of the chemical reactions and hormone release within your body.....

I recently had a new client come into the gym (NOT for our scheduled training session... she came in her regular clothes on her lunch break!) all stressed out b/c she had gained 2 pounds since we started training (which has only been 2 weeks). Listen up ladies! Every pound that you gain is not body fat. When you step on the scale and see your weight has climbed a pound or two, don’t panic. You may be dealing with water weight gain or water retention. What this means is you have excess water hanging out in your tissues. You might even notice that you feel a little bloated or heavier than usual. What causes water weight gain? Here are six of the most common reasons you’re hanging onto water. 

HIIT vs. Steady State Cardio

by: Bekah Morgan

Many people who are trying to lose weight have learned to dread the treadmill. They spend countless hours grinding away with steady-state cardio workouts. Although this is one way to try and achieve your weight loss goals, it is actually not the most effective. Research has shown that a strategy known as HIIT (high-intensity interval training) is actually much more beneficial. This is why many of the BekahFit workouts include HIIT......

The Importance of the Mind-Muscle Connection 
By: Bekah Morgan

Hot flashes and mood changes aren’t the only symptoms of menopause. Many women also say it becomes harder to control their weight around this time. This isn’t surprising considering the hormonal fluctuations that are taking place. As menopause approaches, the ovaries produce less estrogen, although estrogen levels don’t suddenly drop. They often fluctuate wildly during peri-menopause, leading to irregular periods, temperature intolerance and mood disturbances. Progesterone production by the ovaries also stops at menopause. Even though the ovaries no longer produce estrogen, fat cells continue to produce it. Even after menopause you still have estrogen floating around, although less than you did premenopausally.

You work hard to firm and tone your thighs, buttocks and tummy – and you’ve been successful, thanks to a combination of strength-training and aerobics. Unfortunately, you still can’t muster up the courage to slip on a two-piece bathing suit, thanks to the stretch marks on your belly and thighs. After talking to a few acquaintances, they recommend cocoa butter to fade those stretch marks. Is this good advice?

Ready to shed the fat? Help is right around the corner. Here are 10 tips that will attack fat loss from all directions and set you on the path to leanness.

Want to keep your brain sharp? Try flexing your muscles. You may not see a direct connection between brain health and your muscles, but research suggests that working your muscles against resistance may protect your memory. Problems remembering are one of the most common complaints of people over the age of 65. These memory lapses don’t necessarily mean you’re destined to get Alzheimer’s disease. Some degree of memory impairment is a normal part of aging, but if you’re like most people, you want to keep your memory and cognitive abilities as “sharp” as possible as you age. Staying mentally stimulated by working puzzles and challenging your mind is one way, but moving your muscles may be just as effective.

By now you probably know that getting a good night’s sleep is important for controlling your weight. When you deprive yourself of the rest your body needs, it not only affects your waistline but increases the risk for heart problems like type 2 diabetes and heart disease. How so? “Burning the midnight oil” increases the amount of cortisol released by your adrenal glands. That’s one way lack of sleep causes weight gain, particularly around the belly. High levels of cortisol also lead to higher levels of abdominal fat, especially visceral fat, the most dangerous kind when it comes to your health. In addition, lack of sleep stimulates appetite hormones like ghrelin so you eat more. Until now, scientists haven’t really understood all of the effects lack of sleep has on fat storage. Now new research sheds light on this issue.

You step on the scale and are surprised to see you’re three pounds heavier than you were yesterday. Yikes! In panic mode you quickly review your diet. What could have caused you to “balloon up” overnight? Relax. It’s not uncommon for weight to fluctuate by a few pounds from day to day. After a very large meal, you may find the scale reads as much as three or four pounds higher. Before assuming that what you’re doing is not working, consider these five common reasons for day to day weight fluctuations.