YOUR FAVORITE WORKOUTS ON DEMAND
Early bird or night owl, iPad or Smart TV -- Stream your workouts on any screen, anytime, anywhere.
For different goals, audiences and schedules. Fitness Adapted to You and Your Lifestyle. Let’s face it some days are better than others. Choose a fitness program based on your lifestyle or mood. Work out anytime, even when Wi-Fi is nowhere to be found.
Losing weight shouldn't be complicated. Get Fit & Happy at Home
Fitness Workouts as Diverse as You Are. Get Fit. Feel Happy. Repeat.
From Yoga to HIIT and more the choice is yours.
Do you have 30 or 40 minutes? Then you have time to get fit. There's no equipment necessary, so you can do your workout anywhere. Plus, with daily challenges, and the ability to compete with friends, accountability. What have you got to lose? It’s only 30-40 minutes a day.
You'll find everything you need to know to support your healthy lifestyle including unique recipes, travel ideas and the latest workout apparel and beauty products.
FIT FOR YOUR LIFESTYLE
You’ll find movement for every mood with classes sorted by time, style, and skill level.
FOR EVERY SPACE, AT ANY PACE
From the comfort of your living room to a hotel room across the globe, we put the best classes at your fingertips. No WiFi? Download videos offline for a practice that moves with you.
Challenge your strength. Stretch your body. Breathe easy. Our team of world-class instructors will empower you to grow and achieve all your fitness and wellness goals.
Healthy Eating Catered to Your Taste
Select recipes based on your preference and dietary needs. Get custom meal plans and foodie-grade recipes to eat healthy and reach your fitness goals faster.
HOW TO REDUCE YOUR BODY FAT PERCENTAGE:
GENERAL NUTRITION GUIDELINES TO HELP YOU GET LEAN
|Frequency of meals||Eat 5-6 small meals every day.|
|Size of meals||Make breakfast your biggest meal and dinner your smallest.|
|Hydration||Drink as much water as you need to stay hydrated. How do you know you're properly hydrated? The color of your pee is clear.|
|Veggies||Eat as many non-starchy veggies as you want.|
|Protein||Eat a lean protein 3-5 times per day. Aim for the size of the thickness of your palm: Chicken, turkey, fish, eggs, bison, buffalo, protein powder.|
|Muscle fueling||If you are extremely active, add an additional portion of protein daily to feed your muscle mass and to stay full. Protein shakes are ideal.|
|Fats||Eat healthy fats in moderation, such as avocado, olive oil, coconut oil with every meal. You only need about 10g 5x a day.|
COMMON ISSUES WHEN YOU SUDDENLY CHANGE YOUR DIET
I CRAVE MORE FOOD THAN I USED TO BE
The intensity of your workouts can make you hungrier initially. Counteract your appetite by eating more veggies and protein. If your appetite is insatiable, it's a sign you may be overdoing the cardio. Add more strength training and sleep to balance out your stress response.
I'M TIRED ALL THE TIME
The more active you are, the more you need to nourish your body, give it adequate rest and recovery, and build in rest days to allow your body to get stronger. More is not necessarily better. Add more low-intensity workouts into your week and see your energy increase. Sleep and eat enough carbohydrates and veggies! This will also help.
I CRAVE SUGAR OFTEN! WHICH MOST DESCRIBES YOU:
- You stepped up your exercise intensity and frequency
- You are not sleeping enough
Lack of sleep can raise your cortisol levels. This hormone not only makes you store belly fat, but it also creates blood sugar imbalances, which result in sugar cravings and increased appetite. Sleep more!
- You are about to get your period
In the week before your period, estrogen and serotonin levels drop, which can cause sugar cravings. You can feed those sugar cravings without a negative impact with dark cocoa powder. It boosts your mood, feel-good hormones, and addresses sweet cravings before you reach for the candy bars.Some ideas for consumption: Hot or cold cocoa: Mix dark cocoa powder with unsweetened vanilla almond milk and stevia. Or, make a cocoa pudding by mixing dark cocoa powder with 1/2 avocado, 1 cup unsweetened vanilla almond milk, and a few ice cubes. Creamy and sugar-free!
- You're going too low-carb
Eating too few carbohydrates while exercising intensely will not only make you ravenous but can also inhibit muscle growth. Eat more on exercise days and less on rest days and you have your metabolism working overtime for you.
- You're stressed out emotionally
Physical stress and emotional stress can both raise your cortisol levels and as a result, cause you to crave sugar and starchy comfort foods. Manage your stress by addressing the issues that cause you to react with food and food will no longer be your go-to fix.
- You're 3-4 weeks into a program and you're starting to plateau.
According to the law of metabolic compensation, most people see the greatest improvements in the first 3-4 weeks of starting a program. After this period, your metabolism will adjust to the level of exercise and calories coming in and slows down a bit because it adapts to the program quickly. What does that mean for you? It's time to mix things up every 3-4 weeks. Here are our tips to keep your metabolism on fire:
- Eat carbs according to your activity level. Eat a little more on workout days, eat lower carbs on non-workout or restorative exercise days
- Get enough sleep and rest days to let your body recover. Believe it or not - your muscle mass develops on your rest days, so give your body the break it needs to speed up its metabolism!
- Keep your protein intake high. How much do you need? Ideally, aim for 5 small meals of protein, each about the size and thickness of your palm.
- Change up your workouts! Lift heavier weights, slow down the reps, add more reps, up the intensity - choose one way to modify your workouts and keep your body guessing.
Eat more veggies and more protein, especially right after your workouts.