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IDEAL WEIGHT CALCULATOR Ideal Weight Calculator. Now that you know your body mass index, your waist to hip ratio and your body frame size you can finally use the ideal weight calculator to determine your healthy weight. Choose your goal BMI (between 18.5 and 24.9), taking into account what you’velearned so
19-MINUTE AT-HOME BAND WORKOUT Resistance bands are a great alternative to weights, they're easy to store, perfect for traveling and still allow you to perform a variety of strength-training exercises to get a full body workout. This at-home band workout engages your whole body in just 19 minutes to help you gain more metabolically active lean muscle mass and burn the maximum amount of calories in the least amount of time. CALORIE INTAKE & MACROS CALCULATOR FOR WEIGHT LOSS Calorie Intake & Macros Calculator for Weight Loss. Macros, short for macronutrients (proteins, fats, and carbohydrates), are the basis of all the calories we consume. 1 g of protein has 4 calories, 1 g of fat has 9 calories, and 1 g of carbohydrate has 4 calories. Tracking calories and macros isn’t for everyone, but if you’re strugglingto
TOP 10 AB EXERCISES FOR TONING YOUR MIDSECTION Top 10 ab exercises for toning your midsection and sculpting the abdominal wall! Ready to really sculpt your abs? To get that flat, tight tummy you've been dreaming about you need to train both the superficial muscles of the abdominal wall and also the deep muscle layers. Ensure the best results and get that sexy stomach by challenging your muscles with these 10 super effective ab-toningmoves!
TOP 10 EXERCISES TO CINCH THE WAIST & SCULPT YOUR OBLIQUES Top 10 exercises to cinch the waist and sculpt your obliques! The obliques are the muscles located along the sides of the abdominal wall. These muscles are responsible for side bending and waist twisting moves. Working the obliques helps to sculpt and cinch the waist, tones the abdominal wall and tightens the midsection. If you want to get rid of your muffin top for good, add these 10 TOP 10 EXERCISES FOR GETTING RID OF SADDLEBAGS Top 10 exercises for getting rid of saddlebags! The outer thigh is a very common problem area for women. Hormones drive the deposition of fat around the pelvis, buttocks, and thighs and the fat deposits in the outer thighs, commonly know as saddlebags, are quite difficult to remove. Even though we cannot spot reduce, we can sculpt the outer thighs with specific exercises and we can boost our SPOTEBI | AT HOME WORKOUTS FOR WOMENEXERCISESPLANSWORKOUTSCALCULATORSNUTRITIONLIFESTYLE Commit to a healthy new lifestyle and become a premium member of our website.Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one! ILLUSTRATED EXERCISE GUIDE Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals. 4-WEEK BODY SCULPTING WORKOUT PLAN FOR WOMEN 4-week fine tuning workout plan. Sculpt, tone, and tighten each muscle of your gorgeous body and show off the results of your hard work with the help of our 4-Week Body Sculpting Workout Plan for women! Triceps, glutes, inner thighs each workout will target a different body part or muscle group to help you improve your body aesthetics BAKED EGGS WITH MUSHROOMS, SPINACH & PARMESAN CHEESEEGGS WITH PARMESAN CHEESEBAKED MUSHROOM AND CHEESEBAKED PARMESAN MUSHROOMS RECIPESGARLIC PARMESAN BAKED MUSHROOMSPARMESAN EGGS RECIPE Sauté mushrooms, garlic, and thyme in butter for about 3 to 5 minutes. Season with salt and pepper and stir in spinach. Cook until spinach is wilted, for about 2 minutes. Divide the mushroom-spinach mixture between ramekins and top each one with an egg and grated parmesan cheese. Cook in the oven for about 15 minutes and serveimmediately.
IDEAL WEIGHT CALCULATOR Ideal Weight Calculator. Now that you know your body mass index, your waist to hip ratio and your body frame size you can finally use the ideal weight calculator to determine your healthy weight. Choose your goal BMI (between 18.5 and 24.9), taking into account what you’velearned so
19-MINUTE AT-HOME BAND WORKOUT Resistance bands are a great alternative to weights, they're easy to store, perfect for traveling and still allow you to perform a variety of strength-training exercises to get a full body workout. This at-home band workout engages your whole body in just 19 minutes to help you gain more metabolically active lean muscle mass and burn the maximum amount of calories in the least amount of time. CALORIE INTAKE & MACROS CALCULATOR FOR WEIGHT LOSS Calorie Intake & Macros Calculator for Weight Loss. Macros, short for macronutrients (proteins, fats, and carbohydrates), are the basis of all the calories we consume. 1 g of protein has 4 calories, 1 g of fat has 9 calories, and 1 g of carbohydrate has 4 calories. Tracking calories and macros isn’t for everyone, but if you’re strugglingto
TOP 10 AB EXERCISES FOR TONING YOUR MIDSECTION Top 10 ab exercises for toning your midsection and sculpting the abdominal wall! Ready to really sculpt your abs? To get that flat, tight tummy you've been dreaming about you need to train both the superficial muscles of the abdominal wall and also the deep muscle layers. Ensure the best results and get that sexy stomach by challenging your muscles with these 10 super effective ab-toningmoves!
TOP 10 EXERCISES TO CINCH THE WAIST & SCULPT YOUR OBLIQUES Top 10 exercises to cinch the waist and sculpt your obliques! The obliques are the muscles located along the sides of the abdominal wall. These muscles are responsible for side bending and waist twisting moves. Working the obliques helps to sculpt and cinch the waist, tones the abdominal wall and tightens the midsection. If you want to get rid of your muffin top for good, add these 10 TOP 10 EXERCISES FOR GETTING RID OF SADDLEBAGS Top 10 exercises for getting rid of saddlebags! The outer thigh is a very common problem area for women. Hormones drive the deposition of fat around the pelvis, buttocks, and thighs and the fat deposits in the outer thighs, commonly know as saddlebags, are quite difficult to remove. Even though we cannot spot reduce, we can sculpt the outer thighs with specific exercises and we can boost ourFITNESS FREEBIES
Freebies. Motivation. Print our free templates, track your progress and learn more about your habits, strengths and vulnerabilities. Establish your goals, develop a plan and create a strategy for success! FITNESS FREEBIES. weight loss template. recipe template. workout schedule. heart rates.YOGA SEQUENCES
Choose one of our yoga sequences and make time to value your wellbeing. Appreciate your body for all the things it allows you to do and make peace with who you are. Be aware of the noise your mind creates, shift your focus and let your heart be known. CONCENTRATION & FOCUS YOGA FLOW Concentration & Focus Yoga Flow Instructions. 1. Easy pose: 30 seconds. Sit on the floor, cross your legs, lengthen the spine and focus on your breath. 2. Seated mountain pose: 30 seconds. Inhale, reach your arms up and overhead and interlace your fingers. 3. Child’s pose: 30 seconds.FULL BODY WORKOUTS
A high-intensity cardiovascular workout can improve your stamina, endurance, fitness level and can help you burn a ton of calories in a short period of time. Full body cardio workouts increase the body's metabolic rate and are very beneficial to the heart. This type of training changes your body's composition, you lose fat and gain lean tissue, and the more muscle mass you have, the more TOP 10 EXERCISES FOR LONG, LEAN & TONED QUADS The quadriceps is a group of muscles located on the front of the thigh. These muscles work together to flex the hips and extend the knees. To get lean thighs and improve the shape and tone of the quads we need to mix high-intensity cardio moves with the best strength exercises. Add the following 10 moves to your workout schedule to build long and lean quads, gain strength and lose fat!YOGA ESSENTIAL FLOW
1. Easy pose: 30 seconds. Sit on the floor, cross your legs, lengthen the spine and focus on your breath. 2. Seated mountain pose: 30 seconds. Inhale, reach your arms up and overhead and interlace your fingers. 3. Seated spinal twist pose: 30 seconds + 30 seconds. Exhale as you place your right hand on the left knee and twist your torso tothe
JUMP SQUAT | ILLUSTRATED EXERCISE GUIDE Stand with your feet shoulder-width apart and the toes pointing slightly outward. 2. Bend your knees pressing your hips back, as if you were going to sit back on a chair. 3. Pushing through the heels, jump straight up. 4. Land with your knees slightly bent and go backinto
TOP 10 EXERCISES FOR GETTING RID OF SADDLEBAGS Top 10 exercises for getting rid of saddlebags! The outer thigh is a very common problem area for women. Hormones drive the deposition of fat around the pelvis, buttocks, and thighs and the fat deposits in the outer thighs, commonly know as saddlebags, are quite difficult to remove. Even though we cannot spot reduce, we can sculpt the outer thighs with specific exercises and we can boost our TOP 10 EXERCISES FOR SLIM, TIGHT & SCULPTED INNER THIGHS Top 10 exercises for slim, tight and sculpted inner thighs! Slim inner thighs aren't built in a day. It takes a lot of cardio, all the right moves and the perfect amount of persistence to get strong, fit thighs that look fabulous! Show your inner thighs some love with these 10 exercises and get your dream legs in no time! RESTING & RECOVERY HEART RATE CALCULATOR To measure your recovery heart rate, do the step up exercise for 4 minutes, sit down for 1 minute and then take your pulse for 15 seconds. That’s heart rate 1. Rest for another 45 seconds, and take your pulse again for 15 seconds. That’s heart rate 2. Repeat one last time for heart rate 3, and calculate the recovery heart rateusing the
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8-WEEK BIKINI BODY WORKOUT PLAN 12-WEEK WEIGHT LOSS WORKOUT PLAN WHAT OTHERS ARE SAYING div.slide" data-cycletwo-log="false" style="position: relative;">CHERI
Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation... -------------------------_CHERI_
2016-08-31T09:48:33+00:00_CHERI_
Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation for years and yours is the best one I've found. Thank you so much! I love Spotebi forever! https://www.spotebi.com/testimonials/cheri/DEBORAH
I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in... -------------------------_DEBORAH_
2016-11-07T16:17:38+00:00_DEBORAH_
I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in such a short period of time. I am wearing clothes that I couldn't fit in a year ago. A week before my 57th birthday - I am pretty damn happy! https://www.spotebi.com/testimonials/deborah/ANGELICA
I just want to say Thank You for making the website! I love it and it has helped me achieve... -------------------------_ANGELICA_
2017-03-06T17:19:35+00:00_ANGELICA_
I just want to say Thank You for making the website! I love it and it has helped me achieve my fitness goals. It is truly the best site I have come across I love everything about it thanks!!!! https://www.spotebi.com/testimonials/angelica/AMY
Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for... -------------------------_AMY_
2017-03-06T17:21:54+00:00_AMY_
Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for a workout plan to get started and everything is right here! Thank you so much for all of the amazing information that you have nested in such a well thought-out and elegant site. It is very, very appreciated. https://www.spotebi.com/testimonials/amy/NIKI
I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and... -------------------------_NIKI_
2017-03-06T17:24:22+00:00_NIKI_
I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and it's definitely got the feeling of support and encouragement for women to get fit not that of body shaming like some other websites. https://www.spotebi.com/testimonials/niki/TIFFANI
I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I... -------------------------_TIFFANI_
2017-03-23T15:40:13+00:00_TIFFANI_
I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I couldn't believe that I hadn't heard of it before! It empowers women with limited resources and time to complete awesome workouts from home with very little equipment ;) thank you! I have already recommended your site to several of myfriends and family.
https://www.spotebi.com/testimonials/tiffani/NADINE
I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I... -------------------------_NADINE_
2016-09-23T15:26:27+00:00_NADINE_
I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I love how clean, crisp, and fresh everything looks! The workouts are also really killer! https://www.spotebi.com/testimonials/nadine/KERI
This site is an AMAZING resource! Thank you so much! -------------------------_KERI_
2016-09-23T15:24:12+00:00_KERI_
This site is an AMAZING resource! Thank you so much! https://www.spotebi.com/testimonials/keri/LESLIE
I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful... -------------------------_LESLIE_
2016-09-23T15:22:13+00:00_LESLIE_
I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful to have found your website! Keep upthe great work!
https://www.spotebi.com/testimonials/leslie/CHERI
Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation... -------------------------_CHERI_
2016-08-31T09:48:33+00:00_CHERI_
Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation for years and yours is the best one I've found. Thank you so much! I love Spotebi forever! https://www.spotebi.com/testimonials/cheri/LEAH
I bought the weight loss bundle and I LOVE IT! I never had such amazing results in such a short... -------------------------_LEAH_
2016-09-23T14:42:17+00:00_LEAH_
I bought the weight loss bundle and I LOVE IT! I never had such amazing results in such a short period of time. I've been doing your workouts for 4 weeks now and my body is totally transformed! Thank youSpotebi!
https://www.spotebi.com/testimonials/leah/KATRINA
Your site is awesome and inspiring :) I just really wanted to tell someone how much I love your site... -------------------------_KATRINA_
2016-09-24T11:50:54+00:00_KATRINA_
Your site is awesome and inspiring :) I just really wanted to tell someone how much I love your site and how much your site helps me exercise and stay healthy. With the routines, the timer and the playlist ready for me, I literally throw on shoes and workout clothes and get moving! Thank you!!! https://www.spotebi.com/testimonials/katrina/MARIE-EVE
I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well... -------------------------_MARIE-EVE_
2016-09-24T11:52:34+00:00_MARIE-EVE_
I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well presented. https://www.spotebi.com/testimonials/marie-eve/__
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