5 Wellness Tips from Physique 57 Co-founder Tanya Becker
Summer will be here before you know it, but don’t freak out. If you’re participating in our Best Body Challenge, you’ve got all the tools you need to build a body you’ll love in four weeks: delicious Sakara eats, convenient streaming workouts from Physique 57 and the support of the most loving, empowering community around to keep you motivated (oh, and sweet prizes from brands like Wala Swim and Carbon 38 don’t hurt, either). Need a little extra boost to fan the flame of your commitment over the next four weeks? Here are five tips for sticking to any fitness and wellness routine from Physique 57 co-founder Tanya Becker—someone who knows a thing or two about building best bodies.
1. "Don't stress out about wearing a swimsuit and baring more skin. The more pressure we put on ourselves, the less likely we are to achieve our goals."
2. "Relax and make a realistic plan that is achievable and sustainable. Nutrition and exercise go together. Choose healthy, tasty, nurturing foods like the plans Sakara Life offers and a workout program that's both empowering and strengthening like Physique 57. Because both yield quick results, you'll be more likely to stick with them."
3. "Moderation, not deprivation, is my motto. Whatever you resist will persist, so allow yourself small amount of a cheat food (small piece of dark chocolate). Or try to find satisfying healthy alternatives."
4. "Workout 6 days a week and put your workouts in your calendars. Even if it's just for 15-20 minutes. We designed our Physique 57 video on demand service to fit into people’s busy lifestyles by offering shorter workouts that anyone can do, anytime, anyplace. You can mix and match different workouts of varying lengths, times, and target areas. Staying healthy and fit takes planning!"
5. Find a workout buddy. Research shows people are more likely to stay committed and accountable to working out when they know someone is counting on them to show up.
3 Quick Exercises for Head-to-Toe Toning ~
Tricep dips are great for sculpting sexy, tank-top ready arms.
Sit on the floor with your knees bent and your feet flat on the floor in front of you, about hip-width apart. Place your hands about 5 or 6 inches behind you with your fingertips facing forward.
Lift your hips off the floor a few inches and shift your body weight back toward your hands.
Bend and straighten your elbows and do not lock your arms or let your seat touch the floor.
Reps: 2 sets of 20 reps
Thigh dancing for stoking metabolic rate and defining your thighs (it’s especially fun on the beach!). Pick a great song and dance it out. Just let go, let the music inspire your body and allow the burn to fuel your energy. You’ll love the results!
On a mat or carpeted surface, sit on your heels in a kneeling position. Your knees should be hip-width apart.
Lift your seat 1-2 inches off your heels. Keep your torso upright with your hands on your hips.
Once you are in the position, begin a small lift up and down making sure to keep your seat just 1-2 inches OFF your heels the whole time.
You can shake, circle and/or tuck your hips while coordinating movement with your arms.
Reps: Do this for 60 seconds.
Forearm Plank with Knee Bends
The Forearm Plank is one of the best exercises to target your entire body while engaging your back and core muscles on a much deeper level.
From a kneeling position, place your forearms on the floor shoulder-width apart, fingertips forward in line with your elbows and elbows directly underneath your shoulders.
Step your feet back and straighten your legs so that your body forms a straight line from your head to your heels.
Make sure your abs are deeply engaged, your shoulders draw down your back and your gaze is slightly forward of your hands to keep your neck in line with your spine. Hold for 10-20 seconds.
Start to bend your right knee toward the floor, and then switch to the left. Continue alternating knees in a jog while keeping your core stable and your pelvis still.
Reps: Hold position for 10-20 seconds and then alternate right and left knees 20 times.
*Physique 57 Co-Founder, Tanya Becker