The Body Studio Fit Club & The Body Studio for Fitness

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Are you exercising enough to make a difference in your overall health? If your goal is to be healthier, it can start with just 20 minutes daily.

Twenty minutes of moderate exercise daily can improve your health. You could even split your workout if necessary by doing 10 minutes in the morning and 10 minutes in the evening. Fit in your exercise where you can, and complete a total of 2 1/2 hours of moderate exercise per week.

Brisk walking, jogging, biking, dancing, virtual reality games that get you moving, weight lifting or cross-training can all be forms of moderate exercise. Just be sure to elevate your heart rate moderately while doing them.

Making a positive change in your health is doable. Schedule 20 minutes of exercise into your day, every day.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Exercise is good for your body and soul. If you are feeling down, workout.

Here is a simple 12-minute home workout for you. Try it if you are able. It can boost your metabolism and your mood!

Do the following in order and repeat.

1 minute of standard burpees, or modify (countertop burpees)
Rest 30 seconds
1 minute of squat kicks or modify (chair squats)
Rest 30 seconds
1 minute of up-down plank or modify (knee plank)
Rest 30 seconds
1 minute of reverse lunge, each leg separately or modify (seated leg lifts, one at a time)
Rest 30 seconds
Repeat one time

Great job if you completed the workout! How do you feel?
If you tried but didn't complete it, keep working at it. You will get stronger.

Please check with your doctor before starting any exercise program.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

A dental checkup can help your mouth to stay healthy, but did you know it can also keep the rest of your body running smoothly? Taking care of your teeth and gums directly affects your overall health.

A bacterial infection in your gums can cause pain, inflammation and bleeding in your mouth, but it can also be deadly. If left untreated, the infection can spread to your heart. The toxic bacteria can enter the bloodstream and enter the heart, which can then cause deadly endocarditis.

People who suffer from gum disease (periodontal disease) are at two to three times the risk of having a heart attack, stroke, or another serious cardiovascular event compared to those with healthy gums.

Be sure to brush and floss regularly and have your teeth cleaned regularly. ( This goes for your pets too!)

Taking care of your oral health is part of a healthy lifestyle.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Eating well daily plays a big part in maintaining a healthy weight. The three types of foods listed below can make you feel full longer. This can help you lose weight and keep it off!

1. High-protein foods
2. Hydrophilic foods
3. Foods rich in Fiber

Eat high-protein foods. Foods high in protein take longer for your body to digest, so they will help you feel full longer. Eat lean meats, fish, eggs, nuts and high-protein grains.

Eat foods that have high water content. These are called Hydrophilic foods. Certain vegetables, like lettuce, tomatoes, cucumbers, zucchini and many more, have a high water content. They can fill up your stomach with fewer calories.

Eat high-fiber foods. Whole grains, high-fiber vegetables, and fruits will fill you with fewer calories and keep your digestion running smoothly.

Eating the three types of foods listed above can help you maintain a healthy weight for a lifetime.

Whether you are working out at home or in a gym, cross-training may be the best way to avoid getting injured over time. Alternating the type of exercise, you do on consecutive workouts allows your muscles and joints to get a rest.

Do strength training one day, flexibility exercises the next or switch up which muscles you work. Run or walk one day, then ride your bike the next day. Switching things up can stimulate your muscles more effectively too.

Doing the same daily workout may cause injury, especially as we age. Using the cross-training technique described above stresses different muscles on different days and is a great way to help ensure you don't strain your muscles and joints.

Cross-training can keep you active for a lifetime!



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Changing just one small thing at a time is an easy way to become healthier. Doing this can move you in the right direction, and more things can follow later. Think something small won't make a difference? It will.

Change something simple, like start drinking eight 8-ounce glasses of water daily or walk 20 minutes every day or set a 30-minute timer to get up and stretch while working. These are small things, but they will help you to feel healthier and can help change your mindset.

Take that step and give yourself four weeks to make it a habit. Then think about taking another step. Changing too many things at once can feel overwhelming. That is why small steps toward a goal work so well. Give yourself time.

Baby Steps...


Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

If you are trying to achieve lasting weight loss, you may wonder what to concentrate on more, strength training or Cardio? Believe it or not, strength training has the edge.

Doing both is essential because cardio strengthens your heart and lungs and burns extra calories, and strength training makes you strong, plus it helps you burn more calories 24/7!

Lean muscle on your body raises your resting metabolism. The more muscle tissue you have, the more calories your body burns throughout the day!

Strength training has many benefits:
1. It raises your metabolism by helping you to burn more calories even as you sleep.
2. It shapes your body because it is more compact.
3. It raises your optimal daily calorie intake so you can eat more without gaining weight back!

Including cardio and strength training in your fitness program is essential for overall health, but the strength training component is a must for lasting weight loss!

Short on time but still want results? Try these 30-minute workouts designed for busy professionals — efficient, effective, and easy to fit into your day. From high-intensity circuits to quick strength routines and desk-friendly stretches, there’s something for every schedule and fitness level. Read more: https://wix.to/z1dYi7q

How much water do you drink daily? Staying hydrated is an essential part of staying healthy, and if you don't know how much you are drinking, it may be a good idea to start keeping track.

Eight 8oz glasses of water are recommended daily. 8x8 is easy to remember!

If you are not drinking enough, infusing your water with citrus, cucumber slices, or herbs may help you to drink more. Choose the flavors you like best. Cucumber-infused water tastes very refreshing!

Studies find that staying hydrated boosts your body's immune response. It helps you to stay well.

Set a daily goal for drinking water. Place your pitcher of infused water in the refrigerator in the evening before bed and start drinking in the morning. Finish it by bedtime and fill it for the next day!

Cheers to a lifetime of good health.