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The Top 7 Workouts for Stronger Legs (Bodyweight)

Wouldn’t it be nice to have toned, sleek, strong legs 100% of the time without having to put in the work? While I agree that would be great, there is also something powerful that comes from putting in the work and achieving the legs you wish to maintain! You might be surprised that stronger, more toned legs are just on the other side of 2-4 weeks of focus! All you need to do is the right exercises–those that hit multiple muscles at once, and help you build greater core strength, balance, and flexibility. Talk about win-win-win! Join my sisters and myself as we demonstrate the Top 7 exercises for toned, strong legs! In this blog post, I’ll explain the name of the exercise, tell you how many reps and sets to do (2 sets for beginners, 3 sets for intermediate, and 4 for advanced aesthetics seekers!), and include some of the...

Know Your Dominant Energy Throughout The Day

Do you know your dominant energy throughout the day? Learning this can help you with self development and to be more productive, happy, and fulfilled in your life. [GUEST CONTRIBUTOR] One of the most impactful Power Foods Lifestyle lessons, for me, was the energy archetype lesson focusing on mindset. Kristy Jo started off the lesson by saying that “whenever you are feeling frazzled or unfulfilled, DO THIS!!” There are four energy archetypes: The Ruler (Queen), Warrior, Lover, and Sage. Each person has all these archetypes, but whichever archetype is your most dominant one tends to direct the feeling of your day and personality. As you work on achieving more focus and flow between all four energies, you will have more happiness, fulfillment, and balance in your life. First, the Ruler, also known as the “Queen.” Your Ruler is the part of you that sets agendas, makes rules, and directs your life....

How to Plan Your Healthy Lifestyle With Ease [2 Easy Steps]

Lifestyle is the path you carve from the choices you make.  Planning your lifestyle is the first step towards success. Everyone is guilty of making excuses for their behavior like, ‘It’s the weekend so I can take it easy,’ or ‘I just don’t have it in me during the colder seasons to exercise like I do in the summer.’  But you will become your truest self (the version of yourself that works the hardest and smartest) when you plan and follow through even when it’s the weekend, the holidays, or when people around you are pressuring you to give in.  You will get to know yourself and discover that you like the person you are becoming. It’s difficult to know where to start in making changes to an already worn path, so here are the simple steps for a successfully planned change in lifestyle. Step 1: Hold A Weekly Planning...

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Episode #190: Strategic Indulgences

Are you sick and tired of trying to lose weight, but giving up because you miss your favorite ‘CHEAT’ foods? Are you wanting to understand some of the nuance behind Indulgence Meals? (No longer will we don’t use the word ‘Cheat’ here at the Power Foods Lifestyle). Would you like to know just how often YOU should be indulging when you’re motivated and working to improve your health and body composition? If so, this episode is for you! In Episode #190, Kristy Jo will help you learn the following: when you physiologically need indulgence meals ways to beat extreme approaches that result in hormonal disturbance and additional fat gain what an indulgence meal actually constitutes just how much to push your caloric deficit every day how to indulge without eating non-strategic foods (this would be ideal as you develop in the PFL!) and so much more! A true lifestyle change...

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“Transformation” with Brittney Becker (Episode 189)

Transformation is a word often looked at by society as one of completely magical changing. However, here at Body Buddies, we know that transformation is created one meal, one workout, and one day at a time. It requires a shift in internal dialogue, emotional processing, and intentional external behavior. This process of remapping the brain is extraordinary when one sees it happen in another’s life (or their own!). Far too many think it’s “impossible” and too hard for them. That’s why I asked Brittney Becker, mother, wife, and rockstar Body Buddy to come on the podcast to talk about her transformation. She will share with you insights into balance, shifting beliefs about herself, and how to make it all happen while being a mom of many children! You will love learning in this podcast with Kristy Jo and Brittney. Tune in now and share with another mother who is on...

How to Manage PMS Naturally (Premenstrual Syndrome)

Premenstrual Syndrome (PMS) is a major health issue impacting women who are in child-bearing years. Symptoms of PMS include both physical and emotional conditions that can affect your quality of life. Instead of taking the conventional approach, here at Body Buddies, I like you to think like a strategist to take control of what you can control. And that is quite a lot! According to Educator Margaret Christensen, MD, “we want to address the actual underlying hormonal imbalances and triggers from a functional standpoint.”  To do that, we should look at each symptom, then trace it backward to understand some of the potential lifestyle, nutrition, and emotional approaches we can take to help alleviate these symptoms. Emotional Symptoms of PMS: Anxiety Depression Irritability Physical Symptoms of PMS: Breast Tenderness Severe Cramps Heavy Periods Nausea There are many different pathways to look at as this is a complex interaction of hormones going...

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Exogenous Ketones | Body Buddies Podcast Episode #188

Exogenous Ketones, like any other product on the market, can appear to be the miracle product that puts us immediately into fat burn! But are they really all they’re cracked up to be? Ketones are your body’s secondary fuel source for the brain while glucose is the primary fuel source. When you go lower carb in your eating or into ketosis for fat loss and anti-inflammatory goals, you may experience something called the “carb flu.” If you suddenly have that shortage of carbohydrates, you may feel fatigued, lethargic, and sometimes even nauseous. If you don’t want to take the time to slowly reduce the amount of carbs you eat each day, you can take ketones to help replace the fuel going to the brain while the transition is taking place. I do recommend exogenous ketones for the right individual: Individuals who are in a Ketogenic (lower carb state) who wish...

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Episode #187: Self Mastery in Body and Mind

Are you ready to take your mindset and awareness of body behavior to the next level? Are you ready to challenge your patterns of habit and optimize them to coming from a place of love? If so, you’ll LOVE this podcast, a piece of a recording from the Body Buddies World Masterclass in April. Each month, Kristy Jo hosts a Facebook Live training for members to train on topics, answer questions, boost morale, and get members excited about their health journey! Join Today for just $8/month: www.BodyBuddiesWorld.com Body Buddies World Membership is the PERFECT way to get accountable, stay connected, and get answers to your questions while completing any Body Buddies program or coaching. 38% off Coaching Calls with Kristy Jo up to 2x/month!  Post questions in the group anytime to get support from the community of members. You will feel a new motivation and surge of “I can do...

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Are You Addicted to Food?

Do you find yourself eating whenever something difficult happens in your life? Do you call yourself an ‘Emotional Eater’ or a ‘Compulsive Eater?’ Are you frustrated with the lack of control you feel? If so, you are not alone. In this episode of the Body Buddies Podcast, I will help you understand what you may not know about addiction vs. habit reprogramming, as well as the psychological hacks to start getting in front of your patterns of behavior. I will teach you about the E.T.E.B. Chain, the mechanism by which all habits and behavior are produced. This knowledge will give you the power to take into your life and start being more aware of the subconscious elements that drive you, but give you the upper-hand to start breaking through your habits or addictions! It’s beyond powerful, which is why I am SO excited to give this information to you. The...

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Episode #185: Navigating Your Inner Dialogue

When you’re working to improve your body’s aesthetics and/or health, it can be very frustrating when things are not going according to plan. Maybe that is in your choices and lack of follow-through, or maybe that is due to unforeseen events in your life. No matter what is getting you off track it is important to find solutions (and quickly) so you can beat the debilitating momentum that comes from one more day, and one more day, and one more day of begin off track. However, within the midst of those efforts, the quality of your inner dialogue is critical. The more you work on improving your thoughts, the better you will become at managing your emotions. After all, emotions ride on the tailcoats of thoughts. In this episode of the Body Buddies podcast, Kristy Jo will help you learn through her own authentic and vulnerable sharing of life as...