Beach Body Workout



50 Body Squats

40 Alternating Lunges (20 each leg)

30 Calf Raises

20 Sit-Ups

10 Burpees

20 Push-ups

30 Toe Touches

40 Knee Highs

50 Jumping Jacks

Beginners: rest 30 seconds after each exercise

Intermediate: rest 10 seconds after each exercise

Advanced: complete full set without breaking


Benefits of Detoxing


All of of us work hard every day and feel like we can barely get through it without needing some sort of energy boost. We tend to turn to sugar for a quick pick-me-up, but that’s really doing more harm than good. Many people don’t realize that the sluggish and even bloated feeling we get during the day can be the result of excess toxins in the body. BKLYN Fitness Total Body Cleanse helps to naturally reduce inflammation, boost energy, support digestion, cleanse the liver and promote healthy skin.

A 2011 study published in the Journal of Alternative and Complementary Medicine assessed the use of clinical detoxification therapies by licensed naturopathic doctors in the United States. One hundred ninety-six naturopathic doctors completed a survey about the use of clinical detoxification therapies; 92 percent of respondents reported using detox therapies and over 75 percent utilized detoxification to treat patients for environmental exposures, general cleaning and preventive medicine, gastrointestinal disorders and autoimmune diseases.

Physical Benefits
The most noticeable benefits from the Total Body Cleanse are the physical ones. Since the toxins store up in major organs, detoxification will help these areas the most. The organs which are affected, such as the liver and stomach, will begin to work more effectively. After the detox is completed, you may feel “lighter” and have more energy. Also, since detoxing is used to clear away free radicals, your body’s immune system will be stronger and you will have a lower risk of getting cancer. Finally, a detoxification regimen will clear your blood, helping it circulate better.
Mental Benefits
Toxins and free radicals that accumulate in the body can also affect brain functions. Before using BKLYN Fitness Total Body Cleanse, you may experience trouble sleeping, chronic fatigue, and trouble with your concentration. Once you work through this process, many of these issues will gradually disappear. You will be able to sleep better and concentrate more.

Get a head start to health. Pre-Order your month supply NOW.

Thank You For Your Continued Support

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BKLYN Fitness is excited to announce the launch of our Natural Performance Supplements line. At BKLYN fitness we strive to find and use the most natural ingredients for our products possible. Knowing that you rely on us to help with health decisions isn’t something we take lightly. At BKLYN fitness we believe in all natural diet as the cornerstone of a healthy lifestyle and our supplements are the perfect complement to healthy living.

Maximize Your Productivity by Maintaining Your Energy Balance

IMG_3599Some business people thrive under pressure, while others yield. In order to sustain high performance levels, physical and emotional strength as well as intellect are required. In order to bring mind, body and spirit to peak conditions, businessmen/women need to learn what world-class athletes know – replenishing energy is as important as expending it.

Energy, simply put is the capacity to do work. The process begins at the physical level because the body is humans’ fundamental source of energy. Sports science research has established that the key to increasing physical strength is a phenomenon known as super-compensation, which is essentially the creation of balanced work/rest ratios. For example, weightlifting stresses the muscles to the point where it literally starts to break down. Given the proper time to recover, the muscle will not only heal, but will grow stronger. However continually stressing the muscles without adequate rest will result in acute and chronic damage. In both cases, the enemy is not stress but rather the failure to balance between energy expenditure and recovery. The same applies to the corporate businessman who pushes himself too hard mentally and emotionally, and too little physically.
Here are some ways to maintain the optimal energy balance.

Eat five or six small meals a day. People who eat just one or two meals a day with long periods in between force their bodies into a conservation mode, which in turn slows down metabolism. Breakfast is the most important meal of the day. Eating first thing in the morning sends your body the signal that it needs not slow the metabolism down to conserve energy.

Drink four to five 12-ounce glasses of water daily, even if you don’t feel thirsty. Studies show that as much of half of the US population has mild chronic dehydration. Increasing your water intake will help relieve symptoms of dehydration such constipation, dry skin, and fatigue as well as improve your skin complexion, digestion and ultimately, brain capacity.

Become physically active. It’s strongly recommended that you have three to four 20 to 30-minute cardiovascular workouts a week. Two sessions of short bursts of intense exertion should be followed by brief recovery periods. This routine can help reduce the risk of heart related illness, assist in weight loss and improve your mood. Endorphins released during the first 30 minutes of aerobic exercise calm your body and reduce your stress level. Additionally, you’ll enjoy an increase in energy after exercise as your heart pumps oxygen-rich blood throughout your body.

Go to bed early and wake up early. “Vampire” individuals, have a much more difficult time dealing with the demands of the business world because they still have to get up with the early birds. They are often groggy and unfocused in the mornings and depend on caffeine and sugary snacks to keep up their energy levels up. It’s important to maintain a consistent bedtime and wake-up time.

Seek recovery every 90 to 120 minutes. Chronobiologists have found that the body’s hormone, glucose, and blood pressure levels drop every 90 minutes or so. By failing to seek recovery and overriding the body’s natural stress-rest cycles, the body’s capacity is compromised. A few suggestions for combating this include eating healthy foods, hydrating, exercising and changing your mental and emotional batteries.

These five performance management tips address not only the body, but also the mind and spirit. Each of its elements profoundly influences the other and failure to address any one of them compromises performance. So start integrating them into your life and you’ll be on your way to optimum job performance.

Article can also be seen at Black Enterprise:


Maximize Your Productivity by Maintaining Your Energy Balance


7 MORE Reasons To Add Vinegar To Your Cabinets

ACV PicVinegar has recently become one of  the poster child’s of the health community, and for once its health claims are well founded. You’d be hard pressed to browse through the archives of a health-related website or magazine and not come across something touting the body-nurturing benefits of apple cider vinegar, the natural cleaning powers of white vinegar, or the cholesterol-stabilizing effects of balsamic vinegar.

And any of my clients or anyone that has been around me for the last decade, knows how I profess the benefits and how much I cant stand the smell, lol.  But I have consistently taken ACV for some years now.

The beauty of vinegar is that it’s so versatile. Particularly in the case of apple cider vinegar, it can be used to help out with a huge range of ailments and minor health problems. When consumed raw, it can support a healthy gut biome, and its natural antifungal and antimicrobial powers make it the logical replacement for harsh chemical household cleaners.

But just in case you need a little more of a nudge, here are seven reasons why you need to jump on the bandwagon.

1)Apple cider vinegar (ACV) can help with weight loss

Adding one to two teaspoons of ACV to your morning glass of (room temperature) water can promote healthy weight management. Studies have shown that the weight-regulating powers of ACV are most effective over extended periods of time, meaning you need to be doing this every day for at least a few weeks to start seeing real results.

2)White wine vinegar regulates blood sugar and appetite

A study published in the European Journal of Clinical Nutrition found that white wine vinegar, a vinegar used by certain cultures to add unique flavor to their recipes, helped to reduce the glycemic index of food when taken at the same time as meals. The study also found that white wine vinegar may help to regulate blood sugar, provide temporary appetite control, and reduce insulin sensitivity in diabetic people.

3)Balsamic vinegar stabilizes cholesterol

Further studies, this time published in a 2010 edition of the Journal of Nutritional Science and Vitaminology, found that the polyphenols contained in balsamic vinegar limited the ability of LDL cholesterol (the “bad” kind of cholesterol) to oxidize. Oxidative damage to your cells is something you don’t want. It speeds up the process of aging and sets the scene for disease and illness. Reducing the oxidation rate of LDL cholesterol is definitely a good thing. All hail balsamic vinegar!

4)Apple cider vinegar balances your internal pH

The health community is increasingly coming to realize the importance of the body’s pH, and how many of us are actually in a strongly acidic (low pH) state. This increases our risk of infection and drains our energy.

Luckily, our good friend ACV can help with that. While it seems counterintuitive, a teaspoon or two of ACV in your water each day can elevate your pH levels and restore a healthy pH in your body. This simple addition can help to support a robust system capable of fighting off ailments that come your way.

5)White wine vinegar fights against the formation of tumors

A 2006 study, associated the prevention of tumor formation with white wine vinegar, meaning this pungent liquid may play an important role in fighting cancer. Lab tests showed that white wine vinegar slowed the progress of certain cancerous growths and prevented others from forming in the first place. It was thought that this was due to white wine vinegar’s high polyphenol content. Polyphenols are known to reduce or neutralize free radical damage to cells.

6)Balsamic vinegar is low in calories

Calories may have been blown a little out of proportion up until recently, but they still matter, especially if you’re having trouble with your weight. Fortunately, not only is balsamic vinegar delicious and versatile, it’s also low in calories. One tablespoon, which will go a long way towards dressing a salad or enriching a soup, weighs in at only 14 calories. So, one tablespoon of balsamic vinegar gets you all the health benefits that come with vinegar, adds a delicious flavor to your meals, and doesn’t pack on the pounds.

7)Apple cider vinegar supports healthy lymphatic function

Not only will your daily teaspoon of ACV promote weight loss, and balance your internal pH, it also does wonders for your lymphatic system. Research suggests that ACV can help to keep allergies at baydue to its ability to cleanse lymph nodes and reduce mucus and sinus congestion. The cherry on top is that its natural antibacterial and antifungal properties prevent sinus infections and the symptoms related to them, thereby making your body a stronghold against allergies.

Beach Body Workout






30 Jumping Jacks
20 Squats
10 Burpees
3 Rounds in total.

Beginners-rest 30 seconds after each exercise.
Intermediate-rest 30 seconds after each round.
Advanced-complete all 3 rounds without rest.

Upper Body:

10-25 Push-Ups IMMEDIATELY followed by 10-25 Body Dips

Beginners-rest 30 seconds after push-ups.
Intermediate-rest 30 seconds after each round.
Advanced-complete all 3 rounds without rest.


30 seconds plank IMMEDIATELY followed by 20 Sit-ups

3 Rounds in total.

Beginners-rest 30 seconds after planks.
Intermediate-rest 30 seconds after each round.
Advanced-complete all 3 rounds without rest.