Welcome to Day Five!
Last Day, Best Day! It has felt so good to work out and eat well all week long together, and it has us feeling so inspired to keep up with the Body By Gilles Membership Program. Today is the very last day to get The Swim Report discount, so grab it while you can! (Discount Code: THESWIMREPORTGETSFIT)
We’re gearing up for the weekend, so a full body workout is in order! Legs, Butt, Arms, Core. Check out some helpful tips below! Xx
This exercise is a fun one to do with your BFF, but if you’re solo use a wall or a chair! Just make sure that your leg is the only part of your body moving. You’ll really feel this in your butt and upper leg.
We love this move because one exercise targets multiple parts of the body. Arms, Shoulders, Core, Butt and Legs all in one! Keep a slight bend in your elbows to avoid over-extension.
Similar to the first exercise, you can keep stable with a friend, wall or chair. This exercise targets your outer butt and the sides of your legs!
Arms can be tough, and this move is a life saver. It targets the backs of your arms, and eliminates the dreaded “flab.” For an extra challenge, do both arms at the same time, or bend both knees!
Day Four!
Today is another rest day, so make sure to take it! Since we’re all resting, and since we all love to travel, we figured today would be the best time to share some tips to stay on track while you’re on the go. It can be so tempting to put your Body By Gilles Membership on hold, but trust us, it’s best to just keep going!
Traveling, for work or pleasure, is one of the best times to work out. If you’re jet lagged, it might sound like the last thing you want to do…. But trust us, get up and move! It will cure you! It’s our trick that we have relied on time and time again to adjust to new time zones, and to get out of that post-flight funk.
We have learned over the years that while traveling, adapting to your surroundings is an exciting and motivating way to work out. For example, each time we go to Hawaii we find time to stand-up paddle board as our exercise for that day.
And of course, if you’re staying at a hotel, don’t overlook their fitness center! Often times they’re just as beautiful as the surroundings, and you will feel like you’re still on vacation while getting a sweat in! What’s better than that?!
Day Three!
Ready to get back to the workout? So are we! Toss those weights aside, because today’s exercises involve just your bodyweight. As it turns out allowing your body to do the work for you is actually really, really important.
Bodyweight exercises (which is a type of strength training) are known to be incredibly beneficial for your body, no matter what your fitness goals may be. These types of exercises build lean muscle mass and help rebuild muscle wear and tear that develops with age. Also, they are proven to lower blood pressure and cholesterol levels, increase energy levels, allow better sleep and improve energy.
In the Body By Gilles Membership Program, Gilles used his knowledge and expertise to incorporate bodyweight exercises at the right time for your body’s progress. Join the program here for the complete work outs, exact rep and rest times, and so much more. (Discount Code: THESWIMREPORTGETSFIT)
Below, Tash and Dev break down three of their go-to bodyweight exercises that they do on the regular. These are perfect for traveling or a busy day, as they require little space and just yourself!
Keep your knees over your ankles at all times! Tip: use a mirror to check your alignment.
Ensure your shoulders are over your wrists at all times, and try to keep your core as stationary as possible.
You may keep both feet on the ground, or lift one leg (alternating) for more of a challenge.
Day Two!
An incredibly important rule of fitness: rest days. They are crucial. When you’re working your body in new and challenging ways, your muscles, nerves, bones, and connective tissue NEED time to rebuild, and grow back stronger. Essentially, if you ignore rest days, your muscles won’t have time to change, and your workouts could be for nothing!
In the Body By Gilles Membership Program, Gilles built in rest days exactly when your body will need them, and the first one happens to be today! But we like to stay on track and hold ourselves accountable, especially during rest days! One way we do that is through Gilles Nutrition Guide. The guide is full of information and meals to help you meet your goals. You won’t believe how delicious and amazing these recipes are… If you want a sneak peak, here are two of our favorite recipes. Try them out and tag us! Xx
If you haven’t signed up yet, join us here! Discount code: “THESWIMREPORTGETSFIT”
STIR-FRY
So many people have asked Dev for her Stir Fry recipe, but it’s actually Gilles recipe he shared with her long before his official Nutrition Guide came out! Check it out below. If you like this, you’ll LOVE the entire Nutrition Guide.
Ingredients:
Small Garden Carrots
Small Zucchinis
Shiitake Mushrooms
Baby Bok Choy
Baby Leeks
Diced Chili
Egg Noodles
Cilantro
Honey
Coconut Oil (or Sesame Oil)
Soy Sauce
Method:
Cook egg noodles according to packet instructions. Slice all vegetables into small finger length pieces. Add coconut/sesame oil and small amount of cilantro into pan. Let it saute for one minute. Drizzle honey onto carrots and saute for 1 min. Add zucchini, then mushrooms, then bok choy, baby leeks, and nooses. Add a few dashes of soy sauce, then drizzle another half teaspoon of honey and mix stir fry for 2-3 minutes. Marinate chicken to your liking. Add chicken and egg noodles. Add soy sauce to your liking.
(Prep time: 15 mins) (Cook time: 10 mins)
GRANOLA BARS
Ingredients:
2 cups rolled oats
1/3 cup honey
10 medjool dates pitted
2 tbsp coconut oil
1 cup granola (granola recipe in guide, or find online)
50g dark cooking chocolate
Method:
Mix all dry ingredients together; oats, puffed rice, dried apple, cinnamon, nuts, and salt.
In a sauce pan heat coconut oil, honey, vanilla extract until melted and combined. Pour over dry ingredients. Mix well.
In a baking dish lined with glad wrap, spread out the mixture. Place a sheet of baking paper on top and press down firmly so that its flat. Freeze for 2 hours, then cut into 12 bars. Melt cooking chocolate in the microwave for 30 seconds, until melted. Drizzle over bars and freeze for another 30 minutes. (Note: bars are best enjoyed straight from freezer, as they don’t hold shape unless cool.)
Day One
THE SWIM REPORT IS GETTING FIT!
Welcome to 5 Days of Fitness! As you have probably heard, the amazing Body by Gilles Membership has been released! You know that workout we’re always doing on Instagram? THIS IS IT! It’s the workout that keeps us in shape all year, the workout we live by while we travel, the workout we genuinely love! This 12-month membership has been tweaked and edited to perfection over the past year, and it’s finally available for you to download!
This program will revolutionize the way you workout – It’s for the person who wants to maintain a healthy lifestyle, in a realistic and effective way. It’s 30 minute workouts, 3 days a week. What’s even better, the workouts can be done anytime and anywhere, and minimal equipment is required.
Monday is the best day to start, and we want all of you Swim Report Reader’s to join us! To kick off the program, we’re doing Week One with you! If you haven’t already, download your first month now! It’s just $1.25/per workout.
(Psst… The Swim Report readers get 20% off. Discount code below.)
Each day this week we’ll release hints, explanations, fitness tips & tricks, and healthy yet delicious recipes! The membership provides a proper warm up, exact rep and rest times, and a complete cool down. (All in 30 minutes!) But, here is a taste of the exercises from Day One, with helpful tips straight from us! DAY ONE is a Full Body and Core workout, and we’re starting NOW!
Xx Tash & Dev
“SWING” | Tip: You may be inclined to bend your back, but keep it straight! Also, engage your core to really feel it!
“CURTSY LUNGE TO BICEP CURL” | Tip: If you feel like really pushing yourself, try a dumbbell in each hand.
“THRUSTERS” | Tip: Always ensure your knees are over your heels. If you’re wondering if your alignment is correct, check to see if you can see all your toes!
“ACTIVE CHOP” | Tip: To yield the best results in your core, simply add a slight bend to your knees! Makes a huge difference.
Discount Code: “THESWIMREPORTGETSFIT”