Category: How To: Exercises

A Beginners Guide to the Gym

How to become comfortable at the gym

If you never played sports in Highschool or weren’t a college athlete, you probably never HAD to go to the gym.

You probably never had someone tell you how to work out, what weights to lift and how heavy, what to eat before/during/after, how to stretch to avoid injury… the list goes on and on.

And for someone who wants to get healthy but has never actually been to the gym… this is scary and intimidating.

Well… you are not alone. There are many people out there in the exact same boat. This guide is for you! 😉

First …. a quote that I once heard –  “You probably wouldn’t worry about what people think of you if you could know how seldom they do.” ~ Olin Miller 

Now I know it sounds a bit harsh… but it’s the truth. People are much more focused on themselves then they are on you. If you make eye contact with someone and wonder why they are looking at you, I guarantee they are wondering why you are looking at them.

You HAVE TO STOP getting nervous about doing something embarrassing at the gym. You are trying to make a life change, and that is going to require doing a few things that are uncomfortable. It’s okay… push through it and you will be glad you did. And unless you are this guy.. You have nothing to worry about. 🙂

Second…

GET A GYM MEMBERSHIP if you don’t already.

Don’t even plan on working out that day. Just go to the gym, sign up for a membership and have them give you a tour of the gym. Then leave!

Phew… you did it, you got a membership!

Now, let’s actually make that membership worth your while. The biggest problem we see, and why a lot of people stop going to the gym, is a  lack of planning .

Let’s start breaking it down!

Step 1: What to Eat and When?

Timing for MOST people is not as important as people make it out to be. It’s generally driven by supplement companies to sell their products.

Like pre-workout, protein powders, BCAAs…

Timing becomes very important for endurance athletes and more intense “gym goers”. However, if you are still reading this post… that is not you.

What we recommend…

 Don’t go to the gym starving… Don’t go to the gym stuffed 

Simple as that!

“Wait what? People always tell me to eat carbs right before a workout!!”

Trust me… eating enough carbs is never an issue for people. We already over-eat carbs. You already have enough glycogen in your body to get you through your workout. Adding more right before working out is not necessary. Plus, you most likely aren’t giving the carbs enough time to turn into glycogen in the first place.

Eat something light before your workout (greek yogurt, cottage cheese) … then something a little more substantial after your workout (Eggs/Omlet).

Don’t overthink this! Simpler is better.

Step 2: Warm-Up

Warm-up the muscles you will be using. NOT A TIME TO SIT AND STRETCH.

Appropriate warm-ups are also referred to as dynamic stretching.  Warm ups should be preparing your muscles to perform. 

The best options to warm-up:

Hit the treadmill/bike/rower/stairs for 5 minutes to get moving.

If you are just doing cardio that day, than start slow to get your body warm and then increase speed/resistance as you go.

If you’re lifting weights, strength training, conditioning… work the muscles lightly that’ll you’ll be using during the workout. You can use no weight, light weights, or a band. You wouldn’t hop on the treadmill and immediately start sprinting, the same applies for lifting weights.

For example: If you’re going to be squatting. Squat without any weight for 20-30 reps to warm up your knees, hips, back etc. then add more weight.

Warm up time should be about 5-10 minutes. And you should actually feel “warm/damp” when you are done!

Step 3: Strength Training

Many beginners simply head straight to the cardio machines and stay there for the duration of their workout. Why? Because it’s familiar/comfortable and doesn’t require any “thinking or prep”.

 We CANNOT recommend strength training enough.  Especially for gym newbies. It is the fastest way to see results and generally will solve a lot of your other physical problems.

Most of us have terrible posture from working at computers, being on our phones, and sitting often. Strength training is the fastest way to correct these problems. AND the quickest way to weight loss. 😉

We could talk for hours about weight lifting/strength training for hours but these are the BASICS and WHAT YOU NEED TO KNOW:

~ Don’t worry about sticking with one/two muscle groups per session (Day 1: Chest and Triceps, Day 2: Legs and glutes etc.) when you are new to the gym, you are probably only going once or twice a week. It’s okay to do a full body work out each time just give yourself enough time to recover before going back.

~ As a beginner start with the machines. They are easy and most have little pictures on the side to show you exactly what muscle groups you will be working. When you become more comfortable with the machines you can start to add in some simple movements off the machine.

~ Figure out how much weight to use. How much weight to use will differ from person to person. You should be able to do 10-15 reps for 3-4 sets/times (60 second rest between each set). It should be challenging to finish the 15 reps and should get harder and harder as you move through your sets. If you are cruising through, increase the weight for the next set, if you can’t finish the 15 reps after the first set… lower the weight.

Write down in your phone how much weight you used so you don’t have to play the guessing game next time. Also, this is the only way to see progress!

Movements that are great for beginners (video links):

Seated Band Pull
Lat pulldown (cable or regular)
Seated press
Incline Dumbell Press
Hamstring curls
Leg extensions
6 Ways
Lunges
Sled push
Hollow holds (arms by ears for added difficulty)
Hip Thrusts
Push ups (on knees if needed)
Kettlebell Deadlift

Strength training shouldn’t take longer than 45 minutes when starting out. 30 minutes with the proper intensity is great. You should be moving efficiently through your workout.

Step 4: Cardio

No matter what your health goals are, cardio is important. A lot of people HATE CARDIO! They think they have to run for miles until everything hurts and they can’t breath. They are wrong!

Cardio comes in MANY forms. Going for a long, fast paced walk could be your cardio.

However, if you want get the most “bang for your buck”… we recommend HIIT (High Intensity Interval Training) once or twice per week.

15 minutes max. You might only get to 5-10 minutes when first starting out.

Here is what we recommend …

Incline treadmill (I mean really incline… all the way up or almost all the way up), stair stepper or spin bike. Pick the one you feel most comfortable on.

Crank up the speed as high as you can handle for 20 seconds. Then stop and rest (I stand on the side of the treadmill) for 40 seconds while leaving the equipment running. Once 40 seconds is up, hop right back on at your top speed for another 20 seconds and back off for 40 seconds etc. etc.

Repeat for 5-10 rounds. As you get better you can move it up to 15 rounds. Don’t go over 15 rounds. Increase the difficulty (faster speed, more incline, more resistance on the bike etc.) rather than the length of time.

Step 5: Stretching

Static stretching at the end of your workout will help prevent muscle soreness. Light biking and walking will help as well.

As for increasing flexibility… consistent stretching it is important. Work on it at the end of your workouts when your muscles are warm. Strength plus mobility is what keeps our bodies balanced and prevents injuries.

Stretching, however, shouldn’t be used to relieve pain instantly. Or to press, twist, turn your body so hard that you feel better.

 If you are having pain in specific areas, it is most likely due to muscle imbalance …and over stretching is not going to cure that.

A foam roller is a great tool, but don’t over do it! Use it for a couple minutes after a tough workout but also add in static stretching.

FINAL ADVICE FOR YOU…

JUST GO! The more you go to the gym, the more comfortable you will get. Use Fit to be Hitched as a resource, we are ALWAYS happy to answer questions and provide advice!

If you are just looking to get started with a healthy diet and workout program you should check out our 7 Day Nutrition and Fitness Guide. It will walk you through what to eat and what exercises to do at the gym, with videos so you know what each exercise is suppose to look like.

Good luck!

Just starting to work out? Not sure what to do at the gym? Don't worry, this is for you. It's our beginners guide to the gym to help make it easier and less scary

Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

The 5 Steps to Getting Rid of Your Muffin Top

Fastest Way to Lose Your Muffin Top

Muffin top. Love handles. Beer belly. The ‘Dad Bod’.

It has many names. The fat that accumulates around our midsections.

The muffin top is the spot that we want gone first when losing weight. But the place that always seems to go last.

What can you do?
Can you speed up the fat loss at this location?
Is it possible to target spots on our body for fat loss?
Do those products to reduce body fat in those areas work?
What exercises should you be doing?

Keep reading for the shortcut…

BELLY FAT

The fat we carry around our midsection is from cortisol (high stress) and overeating. It’s also linked to some nasty health issues. Like cardiovascular disease, diabetes, and cancer… eek.

 No amount of targeting with exercise is going get rid of your muffin top.   

Reducing calories and being smart about fat loss is the best way to attack the muffin top. Resulting in the fastest results.

Don’t waste time trying to spot reduce when there are more efficient ways to reduce body fat. Leading to less fat around the midsection.

After you’ve lost some weight you notice that you’re holding more weight in the belly and muffin top area. Then there are some specific things you can change.

Skip the waist trainers, diet supplements, and at home equipment that says they ‘target’ belly fat. There is no such thing. Don’t waste your money.

Step 1: LOSE WEIGHT

Don’t overlook the importance of a smart diet when trying to reduce your overall body fat. Leading to shrinking that muffin top.

If you’re trying to reduce any body fat, no matter where it is, you’re going to have to make some changes.

Visible abs or a flat stomach are from low body fat. Not a million sit-ups. Everyone’s got a 6 pack. It’s hiding in the fridge.

 Hierarchy of a smart diet: Calories → Macros (Carbs/Fat/Protein) → Quality → Timing.   

Does this mean you have to count calories? No.

You do need to reduce them to the point that you start to lose weight.

Use one of the following ways to reduce calories (or a combination):

  • Counting calories: You’ll need to weight and measure.
  • Focus on macros: There is a ratio of macros and calories. If you’re counting macros it will lead to a reduction in calories resulting in weight loss.
  • Chose a quality diet: Quality type diets include Paleo, Vegan, Vegetarian, Keto (sorta). When you focus on quality most people naturally reduce calories. (But not always.)
  • Increase your activity: Not actually lowering calories. But increasing the number of calories you need. If you don’t make up those calories you’ll lose weight. This is extremely difficult if you’re not in-tune with your body. Most people will eat to make up those excess calories burned without realizing it. While increasing your activity is important. It’s generally quite difficult to make activity your sole weight loss strategy.

As you start to lose weight and you’re still holding more weight in the muffin top area. It can be attributed to too many carbs, too much processed food, or too much alcohol.

Most of the things that cause too much body fat all over. But can be (sometimes) managed while losing weight. Yet, in this case, might still be out of balance causing you to hold more weight in the muffin top area.

Step 2: Fix Your Carbs

Carbs can be addressed in one the following ways:

  • Lower your overall carb intake. (Around 150 grams per day for larger people, 200+lbs. Around 100 grams for average size people, 150 lbs.)
  • If you’re already eating the amount above, eat the same amount, but eat them after you workout. The workouts that warrant that many carbs after, generally need to include strength training.
  • Cycle your carbs. 3-4 days of low carbs (below 50g). 3-4 days of normal carbs (100g-150g)

Do you have to stay low carb forever?

No. Base Carbs and Fat amounts on activity and personal comfort. Holding fat in the muffin top area is an indicator that currently you’re body is not handling carbs as well as you should be.

Step 3: Fix Your Food Quality

Quality can be addressed in the following ways.

  • Eat a lot more veggies. Add cup or two to each meal. Yes, that’s a lot. It’s best to chew your veggies. Not drink them. Drinking them by-passes the first step of digestion. Which is chewing. Chewing causes your body to release enzymes that are required to break down those vegetables. (If you HATE HATE vegetables there are some good green drink options that can help you out. Our favorite is Athletic Greens. BUT only if you won’t eat veggies.)
  • Cut out these foods vegetable oils, packaged processed food, fast food, fried food. Even if you’re losing weight while eating these foods. If you’re holding in the muffin top area these foods need to go. For now.
  • Cut out sugar. All the cakes, cookies, white bread, packaged snacks, cereal… all of it.
  • Drop the sneaky foods. Deli meats, yogurts with fruit, fruit cups, granola cereals and bars. All higher in sugar (sneaky sugar) or more processed than you realize.
  • Drop the alcohol. It will cause higher amounts of fat to be stored in the muffin top area. Why it’s called a ‘beer belly’ on men.
 STEPS 1, 2, 3 SHORTCUT: Only lean meats and veggies for two weeks. Count nothing. Watch that muffin top disappear. This takes into account everything I said in Steps 1, 2, and 3. (Disclaimer: Please don’t use this to yo-yo diet.)   

Step 4: EXERCISE (The Right Way)

Strengthening the midsection will result in a ‘thinner’ look. But don’t do the wrong exercises or it’ll have the opposite effects.

A popular exercise for the obliques is the single DB side bend (aka DB standing side crunch). This is a terrible exercise for your muffin top. Unless you’re very lean, building muscle using this exercise will ‘push out’ the fat on your hips causing the muffin top to be bigger.

Overly muscular obliques tend to cause a square look. This is never a problem for the average gym goer. But skip them and spend your time doing more beneficial exercises. Such as squats, lunges, full body exercises, or yoga. These exercises will be enough strength training for your obliques.

You want to strengthen down the middle of your stomach. The best ab exercises are the simple ones. No need to get all fancy here. Stick with what works.

Hollow Holds

Myotatic Crunch


 General strength training works best for fat loss. With a few cardio sessions per week.   

Cardio for fat loss can include HIIT workouts. Once or twice a week. (15 minutes max)

Or slow 120 BPM longer duration, ~45 minutes, endurance work. Unless you’re already a great runner 120 BPM can be reached with brisk walking.

Step 5: STRESS

Attack the causes of stress. The number one cause of stress is poor sleep.

Start with fixing your sleep.

This means 8+ hours of sleep per night. Real restful sleep.

How to set yourself up for awesome sleep:

  • Dark Room: Don’t fall asleep with the TV on. Using a sleep mask. Or think about getting blackout blinds. Both will make a big difference. Even when we sleep sources of light disrupt our sleep. Covering red, green, and blue lights that admit light from electronics also help.
  • Temperature Controlled Room: Generally, cooler is better. But it’s about your comfort.
  • Sound: Silence or a white noise machine. But excessive non-white noise isn’t good. If you like silence these earplugs can’t be beat. I like leaving my cell phone in the kitchen while I sleep. This way I’m not tempted to check it right before I fall asleep.
  • Bedtime routine: This can include a bedtime tea. Cold shower. Relaxing yoga. Meditation. Reading. Anything that helps calm and rests you before bed.
  • Comfort: I’ve been using a MyPillow for years. I had struggled to find anything that I liked until I used this pillow. I can’t recommend it enough. Caitlyn swears by the Tri-Core Orthopedic Neck Support Pillow. She has some upper back and neck pain and said this pillow has been a lifesaver. And as for a mattress the days of having to spend 1000s to get a good mattress are gone. The options for boxed memory foam mattresses are endless. While I do not have one. Caitlyn of FTBH loves her Nectar mattress. It will be my next mattress in the coming months.
  • Shut Off the Electronics: Many people need to have the TV to fall asleep. Try listening to a podcast instead. Or reading. Leaving your cell phone in the kitchen while you sleep will prevent you from checking it. I know but emergencies! Flip it over and don’t check it then.

I also wrote this article all about health and stress. It takes a much deeper dive into other areas of stress.

_____________________________________

Having a muffin top or carrying more weight around your midsection sucks. It makes it difficult to find clothes that fit. It’s uncomfortable and makes you self-conscious.

It bothered me for years. You can get rid of it. I’m proof that with consistency it will go away.

The 5 steps to cutting belly fat fast. Lose the muffin top that you have always struggled with. These 5 steps will get you there quickly!

Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

30 Days to a Bigger Butt

A simple, effective 30-day program you can do from your own home.

Many people think it takes complicated machines and exercises to build a bigger butt. The most important part of building a bigger butt is consistency.

 Never skipping a day and high, light volume is the key to a bigger butt. 

Also, while we think squats are one of the most important exercises you should be doing. Squats are NOT the most important for growing a nice booty.

Click Here to Download

3 exercises for a bigger butt at home.

At home 30 days to a bigger butt with these 3 simple exercises.

At home 30 days to a bigger butt with these 3 simple exercises.

Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

8 Yoga Moves For A Sexy Core

Getting a strong sexy core can be accomplished at home with a few yoga moves. Controlling and strengthening your core will lead to better posture and transfer to other areas of your life.

Here are some of the best yoga moves for a sexy core:

 #1 Hollow Body Hold

This is a great ab exercise that can be done anywhere and at any time! You often see it on instagram when people are doing Gymnastic Bodies workouts. Try holding this position for at least 1 minute, take a minute rest and then repeat 5 times. Your abs will be burning! Make sure to keep your lower back glued to the floor at all times! 😉

#2 Bicycle Crunches

Oldie but goodie! The bicycle crunch is highly effective for working all areas of your abs. For an extra challenge and stretch you can straighten both legs. Keep your shoulders off the ground and try to bring your elbow towards your knee as apposed to bringing your knee to meet your elbow.

#3 Half Moon

Half moon doesn’t look like much but it takes a lot of coordination and ab security. Hold this position for at least 60 seconds before switching sides. You will start to feel it in your obliques and “love handle” area. Make sure you are looking up towards the ceiling in order to get the full benefits of the Half Moon position.

#4 Sunbird

Sunbird is one that looks extremely simple but when actually doing it, its hard! Typically it is done with opposite arm as leg but for an extra ab burner try doing same arm as leg, it requires you to engage your core to prevent from tipping over. Try to avoid any arching in the lower back and keep the back leg straight and pointing towards the ground. Hold for at least 60 seconds before switching sides. Then repeat until fatigued.

#5 Side Plank Variation

Side plank can be done in many different variations. It is a great option to work your obliques. You can pulse up and down by dropping the hip. Or you can hold this position for an extended period of time. For more of a challenge, glance up and extend your top leg fully towards the ceiling.

#6 Locust Prep

Locust prep requires a great deal of flexibility along with all around core strength. It is a great way to prep for other harder yoga poses and a sure way to fire up any of those core muscles you might not even know are there!

#7 Boat Pose

Boat pose is one of my personal favorites. If done correctly it can truly fire up those lower abs and help you work towards a deeper compression. For an extra challenge extend the legs fully but still make sure you keep a flat back and don’t sink or slump down. Hold for 60+ seconds or do small pulses for 60+ seconds. You will feel a burn in your abs but also your quads and hip flexors.

#8 Plank

Planks are the best! They are a full body exercise when done properly. Engage your thighs and butt and pretend you are pulling your pelvis to meet your elbows so that your core stays strong and engaged the entire time. Try to avoid sinking in your shoulders or in your lower back. As soon as your lower back starts to arch, take a rest and try again!

Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

5 Best Exercises for a Total Body Makeover

What are the 5 best exercises if you want to get the most bang for your buck!

 
We’re always trying to do less for more. Squeeze the last little bit out of everything. Get better results from the least amount of effort.

The term ‘Biohacking’ has grown in popularity. While the idea of taking shortcuts to success is silly to me. The idea of optimizing activities, from exercise to meal prep to creating a higher performing you, is very enticing to me.

What I’m always trying to do for myself. We’re all busy. Spending countless hours trying to be in shape, on top of everything else, is often more trouble than it’s worth for most.

Now, this doesn’t mean I’m NOT foregoing hard work in place of promised shortcuts. I’ve learned that lesson the hard way too many times.

The fad diet, the 3 month goal date, the silver bullet. That is always bad information sold to us because it’s what we want to hear.

I’ve not made it any secret though, that the best shape of my life came from 4 hours a week in the gym while I had a newborn.

Reading that sentence makes most people think I found a shortcut. Nope. Not at all.

It’s that I stopped chasing perfection. Trying to do every little diet thing right. Trying to get in every exercise. Doing all the goals at once.

I wasn’t trying to get strong, get bigger muscles, lose weight, run a faster mile, run longer… all at the same time.

The goal was clear. Get lean, lose the fat.

And because of the new baby I had very few hours to spend in the gym. Which I found out was for the better.

I was forced to create efficiency.

Get the most bang for my buck, if you will.

In doing so, I found the exercises with the most mileage to losing weight.

I’ve always found simpler is better when it comes to weight loss. The simpler you can make your diet the easier it’ll be. The simpler you make the workouts the easier it’ll be.

What if we want to make it super simple? Like super “5 exercises” simple.

 
What would those 5 exercises be?

How many times per week?

Number of sets?

How many reps?

Here’s the super simple only “5 exercises and go home” workout. I’ve given you two workouts that incorporate the 5 exercises.

  1. Squat – https://www.youtube.com/watch?v=0socrqbpGmk
  2. Plank – https://www.youtube.com/watch?v=OJItDLak6QM
  3. KTB Swing – https://www.youtube.com/watch?v=4F0BPsSP99U
  4. Lunges – https://www.youtube.com/watch?v=gL4-xs805Hk
  5. Pull Ups – https://www.youtube.com/watch?v=MClLXsfya6o

Bonus – Sprints (Bike, Incline Treadmill, Rower)

 

Workout 1:

 
5 rounds (Add weight to each exercise as it becomes easier)

  • 20 reps squat (body weight)
  • 1 minute plank
  • 20 reps KTB Swing
  • 20 reps Lunges (10 per leg)
  • 5 reps pull ups (Use assistance as needed, band or assistance machine)

Workout 2:

 
Perform each movements sets and reps before moving on.

  • Squat: 5 sets of 8 reps – Rest 90 seconds between each set
  • 5 total minutes of planks – Rest as needed
  • Lunges: 2 sets of 50 reps (25/leg) – Rest 2 mins
  • Pullups: 5 sets of 3-5 reps – Rest 90 seconds
  • KTB Swing: 100 reps – Rest as needed

*Bonus: Add to the end of any workout, once per week.
15 minutes: 20 second sprint/ 40 second rest – 15 total rounds. Can be done on the treadmill at an incline, spin bike, or rower.

This is it. It’s fast. It’s simple. Not easy by any means. There are no shortcuts to weight loss. Just effort and a plan.

I would do each ‘workout’ every other day. Two weeks would look like this.

Monday – Workout 1
Tuesday – No workout
Wednesday – Workout 2
Thursday – No Workout
Friday – Workout 1 & Sprints
Saturday – No Workout
Sunday – Workout 2
Monday – No Workout
Tuesday – Workout 1
Wednesday – No Workout
Thursday – Workout 2 & Sprints
Friday – No Workout
Saturday – Workout 1
Sunday – No Workout

This isn’t a strict schedule. If you need to move around the days it’s flexible like that.

Don’t overthink weight loss. Keep it simple. The less decisions you have to make the easier this all becomes.

You’re life is filled with decisions you have to constantly be making. Don’t add stress (even minor) trying to figure out what to do in the gym each day.

5 best exercises to get a full body workout

5 of the best full body exercises if you are trying to lose weight. If you hate going to the gym but still want to lose weight these exercises will give you the most bang for your buck so you don't need to spend hours at the gym

Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

How to: Proper Push ups (and knee push ups)

Push ups can be a very powerful exercise when done properly. It works not only your arms, but your core and legs as well.

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Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

How To: Kettlebell Deadlift

sexy booty

How to do a proper kettlebell deadlift. This is a move that when done correctly is great for your glutes and achieving that sexy wedding booty.

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Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

How To: Pull Down

A pull down is a great way to tone the tricep/under arm fat that we all struggle with. This is a great one to help get your arms in shape for your wedding, or just feeling comfortable to wear a tank top/t-shirt. When done properly it should really just be targeting the triceps.

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Hey! I am Caitlyn, the other half of FTBH. Cameron and I started this website together in 2016 as a way to reach out to people who want to live a healthy life, but may not know the best ways to go about it. We fully believe in finding the right method for you and your lifestyle. I am a professional dancer and owner of a Chicago based aerial dance company (Methos Aerial). I have been through all the ups and downs of weight loss and mental health and am an open book if you want to reach out. 🙂

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