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

Elevate Your Wellness Journey with the Ultimate Fitness App of 2023!

You asked, we delivered! It’s finally here! The BBH Fitness App.

Are you looking to kick your wellness routine up a notch? Get ready to embrace a world of fitness excitement and convenience with BBH Fit, the must-have fitness app that's taking the wellness scene by storm! 

Whether you're a busy mom, a fitness newbie, or someone seeking a refreshing twist on their workout regime, BBH Fit has your back. Say hello to workouts and resources that will leave you energized, motivated, and grinning from ear to ear. Let's dive into why it's the fitness app you've probably been dreaming of!

The Many Marvels of BBH Fit:

BBH Fit is more than just a fitness app—it's a holistic wellness wonderland that infuses your workouts with joy, familiar friendly faces (if you have been into the studio!), mindfulness, nutrition and resources. Here's why we absolutely adore BBH Fit:

1. Messy hair don’t care: fitness from your living room!

No more excuses for skipping workouts! BBH Fit allows you to access workouts from the comfort of your own home. Busy moms, rejoice! With BBH Fit, you can finally kiss goodbye to the challenges of finding childcare or battling traffic to hit the gym.

2. Fitness for All, Fun for All:

BBH Fit is designed to cater to fitness enthusiasts of ALL levels, ages & body types. Whether you're a complete beginner or a seasoned pro, there's a workout program that's perfect for you. Say farewell to boring, repetitive exercises that drain your motivation. 

3. Vacation Mode: Activated!

Why press pause on your fitness goals when you're on vacation? BBH Fit goes wherever you go, transforming your vacation into a fitness paradise. (You can even download the videos if you know you’ll be without wi-fi (hopefully in some magical tropical oasis with no service!) Imagine doing lunges on the beach, planks by the pool, or high-intensity intervals in your hotel room. So pack your bags, grab your phone, and get ready to work up a sweat while taking that trip!

4. Nutritional gurus have your back!

BBH Fit isn't just about the workouts—it's a one-stop-shop for all things wellness. And when it comes to nutrition, BBH Fit has your back with meal planning, high-protein recipes, and nutrition tips for busy individuals. Prepare to nourish your body with delicious and energizing meals that complement your fitness journey.

It’s SIMPLE too.

Accessing BBH Fit:

Just head over HERE to check it out!

Want to test the waters before diving in? No worries! BBH Fit offers a generous 7-day free trial when you click "start free trial."

It's time to take the leap, embark on a fitness adventure, and unlock a world of wellness possibilities!

Spring into Action: Small Changes for Big Results!

Spring has sprung! It's time to put away the winter coats, break out the shorts, and embrace the warmer weather. It's also the perfect time for a little spring cleaning, not just for your home but also for your health and wellness routine.

Why do we tend to over complicate our health & wellness? We often think we need to change alllll of the things, all at once, in order to improve our wellness and reach our goals. Who can relate?!

Making big changes to your routine can be overwhelming, so instead, let's focus on incorporating small, sustainable changes that will have a big impact. Here are three simple tips to help you clean up your health and wellness routine this spring.

1. Prioritize Sleep

Sleep is one of the most important things we can do for our health, yet it's often the first thing we sacrifice when life gets busy. However, getting enough sleep is crucial for our physical and mental health, and it's essential for our overall well-being.

Start by setting a consistent bedtime and wake-up time. Try to stick to this schedule as much as possible, even on weekends. Create a relaxing bedtime routine that includes turning off electronic devices and winding down with a book or meditation. Make your bedroom a peaceful and comfortable space that is conducive to sleep. Try taking a magnesium supplement before bed (one of our favorites is CALM powder, honey & chamomile flavor!), or a relaxing tea.

2. Take Morning & Evening Walks. Who out there DOESN’T need a mood booster?!

It sounds simple, but there's no better way to embrace the beauty of spring & fresh beginnings than by taking a walk. Whether it's a quick stroll around the block or a longer hike in nature, walking is an excellent way to improve your physical and mental health.

Morning walks, aka sunlight!

Getting sunlight (even if it’s cloudy!) first thing in the morning helps set our day up for success. It helps regulate the circadian rhythm by resetting the biological clock. Exposure to natural light in the morning helps to suppress the release of the sleep hormone melatonin, which helps to promote wakefulness during the day. This, in turn, helps to improve sleep quality at night and promote overall health and well-being. Moreover, sunlight exposure has been linked to the production of vitamin D, which is essential for healthy bones, muscles, and immune system function.

Post dinner walk:

A post dinner walk can be helpful for several reasons. Here are just a few!

-Aid digestion: Walking after a meal can help aid digestion by stimulating the digestive system and increasing blood flow to the stomach and intestines. This can help improve the absorption and assimilation of nutrients from the food.

-Regulate blood sugar: Walking after a meal has been shown to help regulate blood sugar levels 

-Promote physical activity: Great for overall health and weight management.

-Reduce stress: Walking has been shown to have a calming effect on the mind and body, which can help reduce stress levels and promote relaxation after a long day.

3. Hydrate, Hydrate, Hydrate

Drinking enough water is essential for our bodies to function properly. It helps regulate body temperature, aids in digestion, and keeps our skin looking healthy and glowing.

Try to drink at least half your body weight in ounces each day. Carry a refillable water bottle with you wherever you go, so you always have access to water. Set a bottle in each room of your home if that helps remind you. If you struggle to drink plain water, try infusing it with fruit or adding a splash of lemon or lime juice (and pinch of sea salt for extra hydration!)

Eat your water! Remember, often times it is just as important to eat our water. Think fruits & vegetables high in water content (cucumbers, melons, celery, etc). They help our bodies absorb water in its natural form, closest to found in nature. Get your GLOW on!

At the end of the day…

Remember, making small, sustainable changes is the key to improving your health and wellness. By prioritizing sleep, taking morning and evening walks, and staying hydrated, you can start cleaning up your routine this spring and feel your best all year round!

Cheers & Happy Spring Cleaning!

When More Is Not Better

“You either need to start eating more, or cut back on your exercise.”

When I told this to one client who wanted to lose fat and build more muscle, she told me she hard a hard time wrapping her head around that idea. Isn’t the goal to push harder and eat less when you want to lose weight and build muscle?

More exercise is only better if we can meet the demands of more. If more is leaving us always sore, prone to injuries, in constant pain and feeling “heavy” all the time, irritable and anxious or unable to mark improvement in our workouts and in making body composition changes, we may be doing too much. Or, I could also share the perspective that if you may not be over training, but you may be under recovering.

When we consider the balance of movement and recovery, we have to remember that if we are exercising more, our recovery needs to be even more intentional and meet the demands of what we’re asking our body to do, otherwise, we send our body into a stress response that can prevent us from feeling our best and meeting fitness goals like weight loss and strength gains.

On average, most of us benefit best from training 3-5 days per week of moderate to intense workouts. You can certainly exercise 7 days per week but likely some of those days should be mobility focused or lower intensity.

If you’re participating in the BUILD program in the BBH Online Studio, you’ve already noticed that even though we schedule out 6 days of workouts for you each week, we want you to focus on meeting the 3 priority days workouts first! If you’re recovering well from those 3 workouts, you’re invited to complete our supplementary workouts. Always included are mobility focused workouts and recovery focused workouts. Every single workout shouldn’t crush you.

If you’re hitting these recommendations and not seeing results and notice your body is always exhausted, you likely need to prioritize recovery better to meet the demands of your moderate/intense workouts with these tips:

• Fuel Better: Often when I have clients track their nutrition to help troubleshoot why they aren’t seeing results from all of their hard work, I find a lack of nutrients and proper hydration. Not enough protein is a big culprit for a lot of women but also lack of energy from very low-carb diets with frequent exercising contribute to lack of results.

• Sleep Better: Ya’ll, I cannot stress the importance of this one for better recovery. Get on a schedule. Go to bed earlier. And try to keep the routine at least most weekends too.

• Consider your program: Stop over doing it! If you’re training 6-7 days per week and doing a heavy full body workout or HIIT workouts every single workout, you may want to consider varying your workouts to include recovery based workouts, lower intensity cardio and mobility focused workouts between heavy days to give your muscles more time to recover.

• Supplement: Many times, lack of important minerals from for example an insufficiently nutrient dense diet can lead to deficiencies that aid in better muscle tissue repair. Start with a basic multi-vitamin if you haven’t already!

If you feel like you need more guidance, it’s not too late to join the BUILD program on the BBH Online studio. As a member of the BBH Online studio, you can expect the availability of more personalized coaching just by reaching out to your BBH trainers any time you have a question.