Besst Workouts Black Friday Sale

Alright y’all this time of the year is here again!  Doing my biggest sale of the year on the Besst Workouts App…40% off both annual and monthly plans.  The code is a one-time use for one payment cycle, so the 40% off would apply to one year OR to one month, whichever subscription option you choose.  The best deal is the annual plan – with the discount you will get your membership for under $10 a month! Please note the membership is a subscription and will automatically renew at the regular rate unless you cancel.

Read more about the app, the membership, and checkout using promo code BF23 for 40% off over on the Besst Workouts website! When you checkout, be sure to check to receive emails so you can get the Welcome Packet to your email! You MUST sign up for a subscription BEFORE you download the app – this is where your account is created so please do that first, then you can download from the App Store or Google Play store.

*If you’re already a member or currently in the 7-day free trial, you can still use the BF23 discount code!! YAY! To apply it, simply log in to your account on the Besst Workouts website. You will see “Member Login” at the top lefthand corner of the page. Login using the same email & password as you do for the app. Navigate to the “Billing Information” tab and then you will see a section where you can input a coupon code.  If you need any help, please reach out to me!

Other Besst Workouts App Black Friday Discounts:

Pregnancy Fitness Guide: Use code BFPREGNANCY for $15 off

Body in Balance EBook: Use code BFBODY for $15 off. This book is the perfect pairing with an app workout subscription!

All codes will expire on 11/28/23 so be sure to checkout before then to get the sale price!

xo,

Bess

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One thing that I get asked about from people curious about signing up for my fitness app, Besst Workouts, is if they have to be a runner or if they have to run on cardio days. The answer to that is no! If you aren’t a runner and don’t want to be, then you absolutely do not have to run to follow the app schedule.  The Besst Workouts App has “choose your own” cardio on the cardio days – meaning that you can walk, you can run, you can bike, hike, swim, or do any other workout you enjoy that keeps your heart rate elevated.  Moderate intensity is what you can aim for here – I just want you to get in at least 30 minutes of that intensity level on cardio days (3x/week).

I choose to run because I love running. I love going for 3-5 mile runs and so that’s usually what I do. But some days I may choose to do a walk while pushing my kids in the stroller, or a walk on the treadmill while I catch up on a Bravo show. We also enjoy hiking so on the weekend I may do that instead of running.  Also, if you’re not currently a runner but would *like* to get better at running, the circuit strength workouts on M-W-F are perfect for building up that muscular & cardiovascular endurance to compliment getting better at running.

Why do I leave the cardio workout up to you? Because I want you to have some ownership over your routine, to earn how to find things you enjoy and stick with them because you choose to, not because you’re being told. I believe this is an important aspect of long-term compliance to an exercise routine. And that is how you make something a lifestyle…which is what we are all about over here!

If you have any questions, I’m here to help.  App members can always message me directly via the app.  To join us, sign up here!

xo,

Bess

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Spring is here and so is the Besst Workouts 2023 Spring Fitness Challenge!

This 4-week workout program is going to improve your strength endurance, build lean muscle, & overall boost your fitness level. This challenge is going to be a little different than previous challenges, in the way that we are going to have set progressive overload exercises each week.

What is progressive overload? In short, it’s progressively & systemically overloading the muscles to elicit adaptation & change. In other words, it’s how you get stronger, build muscle, & change your body composition. if you’ve been working out with me already, you’ve been doing it possibly without knowing it. My workouts typically have progressive overload through volume, meaning the amount of reps you do.  That’s because I want my workouts to be as at-home friendly as possible, and having a wide variety of weights available at home isn’t the reality for everyone. But I’m going to ask you to start to GROW by adding another weight range to your at-home collection. Even if it’s just one more set.

If that’s not feasible for you, don’t worry! You can still progressively overload through repetitions using what you already have.

So, for this challenge, I am going to have you work on progressive overload through both volume (reps) and/or intensity (weight). Unlike in the past, this time I want you to TRACK what you do in week one (to establish your baseline) and then in subsequent weeks in the challenge, you are going to progressively overload either by upping the weight you lift OR upping the amount of reps you do if you can.

To track, you can either do it in the app (instructions in the Spring Fitness Handbook) or I have created a PDF download here if you prefer to print it out and write.

I will have more detailed instructions in your Spring Fitness Handbook (available in the app under “Groups” –> Besst Weekly Workouts –> “Resources” or sent to your email!)

When I asked if you all wanted to focus on legs or abs during this challenge, it was a divided response but legs won out. So while the workouts will still work your entire body each week, they are slightly leg-heavier in the moves you’ll be doing. But I didn’t want to leave the people who wanted abs hanging, so we are doing both! I will be adding an abs workout to your cardio days. This is for 4 weeks, you can do it!! Also remember, cardio days are choose-your-own. So if you want to go for a long walk, run, spin, whatever it is, that works for me!! Move in a way that you enjoy.

I’m always available if you need my help during the challenge. Simply send me a message through the app and I will get back to you as soon as I can!

THE PRIZE:

Wouldn’t be a challenge without a prize! The winner of the challenge will get a free month of the Besst Workouts App + Set of Besst Workouts resistance bands + CRZ Activewear top & leggings in the color of your choice.

TO ENTER:

To be eligible to win, you will need to be an active member of the Besst Workouts App and I want you to post your post-workout pic to your Instagram Stories, and tag @besstworkouts so I can see. Each time you post after a workout will be an entry, so you can earn 6 a week!! Get creative!! It can be a mirror selfie snap or even a short video clip of you doing your workout. I’m not against an Apple Watch pic BUT again this challenge is about GROWTH in various ways, so let’s show everyone that we are strong women and unafraid to post it You never know who YOU might inspire!!

SIGN UP HERE

xo,

Bess

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(outfit)

I’m about 4 months postpartum right now and wanted to write a post describing my experience with postpartum anxiety so far and how exercise has helped me.  We all know that I enjoy exercising and I’ve always said that it helps me manage my anxiety (that I have had prior to pregnancies) but it has been even more of a help now than ever before.

So, to backtrack a bit, exercise is now a hobby (yes, I do it because I enjoy it not because I *have* to) that I started originally for physical reasons…probably not unlike most people. Want to firm up here, lean out there, etc. Yes I was an athlete my whole life so being active was part of my lifestyle, but going to workout for me & not for soccer was something different.  So yeah- I started because I wanted to see certain results (which, sidenote, did not happen until I started doing Besst Workouts circuits) but now I continue to do it because of how it makes me feel mentally and emotionally.  Once I really realized what a difference it made in my mood and my anxiety, I couldn’t not get out there and do it. I could tell such a big difference in days when I work out as opposed to days that I don’t.  I’m a better person & better mom when I do it.

Enter: the first 6 weeks postpartum when you’re not supposed to exercise.  I am a very compliant patient, so I abided by doctor’s orders and did not exercise prior to getting cleared with the exception of going on walks, which they said was okay to do.  I did also do my breathing & pelvic floor exercises from my Postpartum Guide a few days after giving birth…it’s fine to do those whenever YOU feel ready so long as there are not other contraindications from your doctor.  But yeah, other than that I didn’t exercise.  No weights or circuits or running or any of that.  And I missed it.  And I could tell mentally how much I needed it.  It’s my me-time, and while I felt so incredibly grateful to have a newborn, it’s just extremely draining!

I totally understand why you’re not supposed to workout for at least 6 weeks prior to getting cleared from your doctor.  You are healing and you are sleep deprived.  You need rest.  The first week especially, I had really bad baby blues.  I didn’t have those after my pregnancy with Emma, so they took me by surprise.  Every day around 5pm I’d start to feel so low…I told Craig it felt like my emotions were completely bottoming out.  I would feel hopeless and so depressed & anxious, and would just cry.  Luckily those intense feelings subsided after the first week…but my already-existing anxiety seemed to become worse postpartum.  And I knew that once I was cleared to workout again, that I’d start feeling like myself and mentally less weighed down.  I knew it would help.

With my postpartum anxiety…it really mostly is centered around something happening to my children or to me or Craig. I battle thoughts of all these worst case scenario things happening, basically all the time.  Once I was able to start working out again, things gradually have become lighter.  I do still struggle with PPA but I’m also seeing a therapist through Better Help online.  I highly recommend talking to someone if you are having any mental health concerns.  It’s been another invaluable tool.  I also like how Better Help gives you a questionnaire so that they can match you with the best counselor for your needs. I was able to find a female, Christian-based therapist to help me and she has been wonderful.

But back to exercise…its just something that I want to encourage anyone to do who might be feeling overwhelmed, stressed, anxious, whatever it may be.  Check out this article about the “Happiness-Boosting Benefits of Working Out“, where I grabbed the quote below:

Due to the neuroplasticity of the brain, exercise can even improve the function and structure of the brain over time. This shift can change and improve the quality of an individual’s thoughts and have a positive reduction effect on anxious or ruminating thinking patterns. Through repetition, individuals can even rewire the way they think about and respond to stress.

That’s pretty cool if you ask me. The article also describes how “If you are looking to enhance the happiness-boosting power of exercise even further, you might consider exercising with friends or getting involved with an exercise community.”  Which is another big thing for me with working out…I absolutely LOVE knowing I’m doing my Besst Workouts circuits alongside a community of women that uplift & motivate.

Just know, if you’re struggling with postpartum anxiety, you are not alone.  Even if it’s just a walk or yoga or something, I encourage you to do whatever you can to move your body when you’re physically able to.  Mentally, you will be so glad that you did.  I know I always am!

xo,

Bess

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Craig built some storage shelves that hang from the ceiling above the garage door, so we have a bunch of things stored up there which gave us a lot of space to make our garage gym.  I’ve gotten a lot of questions about the flooring and equipment we have, so I figured it would be easiest to put everything into a blog post that you can reference at any time if you need!  So in this post I’ll share all the details of our garage gym with links to anything I can find!

GARAGE GYM

But first, let’s do a quick “before”, shall we?  Everyone loves a good before & after!  Not much to it, just your standard garage.

BEFORE:

AFTER:

UPDATED “AFTER”:

As of January 2023 I’ve added a few more things to the space so I’m updating the post to share those things!

Here’s a list of equipment we’ve added:

• Bench
• More Dumbbells in various weights
• Slam ball
• XL Resistance bands
• Gym Clock
• Pull-Up Bar

The Details

Flooring: We went with this flooring after I read tons and tons of reviews – it ended up being the highest quality item I could find for the price.  It comes in a bunch of different sizes so you can find the one that best suits your space/budget.  When you first roll it out, it does lay flat immediately which is nice you don’t have to worry about it curling up.  But at first it is a little grippy/sticky so when you walk on it you’ll see your shoe marks.  In the picture above, the mat on the far right is one we just rolled out a couple days ago, as opposed to the other two that have been rolled out for about a month now.   Those don’t pick up nearly as much as the new one.  To offset this, I recommend just doing a quick mop/swiffer/something with some water to clean off at first and it will help make it not so sticky.  From there I just try to sweep and clean it on occasion.  Over time I think it won’t be much of an issue. The shoe marks above are more pronounced because of how I edited my photo to brighten it, but really I don’t think they are very noticeable in real life. I have been really happy with this flooring.  Doesn’t move, is just cushion-y enough without being bouncy.  I’d buy it again.  *UPDATED TO ADD*: We’ve had the flooring almost 2 years now and I do think it gets easier to clean as you use it, it’s just a bit sticky at first but that goes away and then it’s really easy to sweep/clean!

Treadmill: I know there are some super fancy, high-price treadmills on the market today…but I have zero interest in spending several thousands of dollars on one of them especially when I can get one for a fraction of the price that is still gym-level quality.  Horizon is a brand used in gyms for years and I trusted the name.  I got the T303 model and I got it on sale (it’s on another sale right now!) which takes $500 off the price tag and brings it under $1k.  Basically, it has everything I felt I needed in a treadmill.  I have only had it for a couple weeks but I have been happy with it so far!

TV:  Not necessarily gym equipment even though it does kind of go with the treadmill!  But Craig likes to use our old p90x workout DVDs too so this way he can hook up the DVD player and do those workouts in the gym…and I can catch up on my Bravo shows while I do cardio   Just got this 24inch smart TV!  I linked my Spotify account to it so I also use it to play my music, so it also serves as a sound system.  We also got this wall mount that is full motion so we can turn the TV if we need to see it from the floor.

Here are links for the other pieces of equipment that we have:

Aerobic Step | Kettlebell | Dumbbells (we have a few different sizes/weights) | Mirrors (*note they don’t come with hardware so you’ll need to also get mirror mounting hardware) | Weight Rack | BOSU Ball | Stability Ball | Foam Rollers | Mats | Yoga Block | Space Heater (got this for when it’s cold out and works like a charm!) | Resistance Bands (my custom-5 pack band set!)

I also threw a coat of paint on the back wall because it was looking so grimey.  I probably would have done it all over but didn’t want to have to take the mirrors back down.  A coat of paint does wonders!! Especially since that wall is going to be my backdrop for filming more workouts for y’all, I wanted it to at least look nice & clean!

______________________________________________

Honestly I just love this space so much.  Working out is such a happy place for me and I feel super grateful we have this space we could dedicate to it.  But even if you don’t (like I said, I worked out in my living room for years and years) all you really need is a pair of dumbbells.  My Besst Workouts Weekly Workouts are great if you’re short on space or equipment and many of the moves can be done with just your bodyweight!  Click here to sign up!

If you have any questions let me know!

xo,

Bess

The post Updated: What’s In My Garage Gym + Equipment & More appeared first on Bess Harrington Carter.

The Besst Workouts New Year’s Fitness Challenge starts on 1/2!! I am so excited to make 2023 our strongest, fittest, & most confident year yet.  I don’t think you need to change who you are or what you look like – so many New Year fitness people will be promoting weight loss and “New Year, New You”…but I want you to know that the Besst Workouts community isn’t about defining success through weight loss and aligning that weight loss with you being a better person.  It’s about finding and celebrating your strength, and building a healthy habit of being kind to yourself & your body through exercise. It’s about showing up to do something every day that will enrich your life.  I truly believe so much of what we want to achieve in life can stem from the confidence we feel through pushing ourselves physically.  That physical strength transcends to the mental and emotional sides of our lives as well….and I hope 2023 will be the year that we all really focus in on the things in life that matter, and let go of what does not!

In addition to leaving this 4 week challenge feeling stronger and better than ever…you have the chance to win some cash!  The Grand Prize for this year’s challenge is $200…and you can put it towards treating yourself however you see fit.  To enter, you’ll join the challenge by signing up for a workout membership option here (extra bonus!! you can get 25% off memberships with code NEW25, code expires 1/7!).  From there, entries will be photos posted to Instagram of completed workouts and/or of the nutrition & lifestyle basics I want us to do…see below for that!

There will also be mini nutrition & lifestyle goals embedded in the challenge I want us to aim to accomplish each day!! I’m going to have us focusing on the basics here, nothing crazy! They are:

• drink minimum 80 oz of water each day
• have minimum 3 servings of veggies each day
• take your multivitamin each day
• get 7-8 hours of sleep
• make sure you’re eating enough protein – y’all know I’m not about counting anything, but for protein I think it’s good to have an idea of how much you should be eating a day generally speaking, since many women struggle with getting enough.  A good general rule of thumb for how much to eat: active women need between 0.4 and 0.6 grams per pound and athletic women who are trying to build muscle need 0.6 to 0.9 grams per pound. (source)
• find a mantra either for the challenge or for the whole year…write it down…and repeat it to yourself often! Every morning, every hour, whatever works for you. Believe it, be it.

So yeah back to the entries, like I said, entries will be photos posted on Instagram of these things, get creative! These are to be shared either in your feed or on your stories (not DMed to me, these get lost and are hard for me to keep up with). Plus be sure to tag me @besshcarter AND @besstworkouts so I can see all the entries!

JOIN THE NEW YEAR’S FITNESS CHALLENGE HERE!!  Starts 1/2/23!

Remember you can use code NEW25 for 25% off either an annual plan (comes out to $12 per month for the first year) or a monthly plan ($15 for the first month).

xo,

Bess

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Knowing when to return to running postpartum can be tricky. It is most certainly going to be different for everyone but at the very least, your body needs the minimum 6-8 weeks rest after giving birth.  Most likely, you will need more time than that, and that is okay!  Even with my two separate pregnancies, my return to running looked much different.  After my first, I ran 3 miles the day I was cleared at my 6-week check up and felt fine.  Had it caused pain or discomfort, I would have stopped and dialed it back.  With my second, it has been a slower, more gradual return.  I’m 12 weeks postpartum currently and I just ran 3.5 continuous miles outside.  It’s important to always listen to your body and take it slow rather than rushing back and risking getting injured.  Below are another 5 important things to consider regarding when to return to running postpartum.  Check them out below!

When to Return to Running Postpartum: 5 Important Things to consider

1. You’ve been cleared by your doctor and you’re no longer having any bleeding.  If you’re still bleeding, that is a sign your body is still healing so going out to pound the pavement won’t be conducive to that.  I know being patient is tough, but it’s important in the long run!
2. You’ve been doing core & pelvic floor rehabilitation. If you need guidance on core & pelvic floor rehab exercises, check out my Postpartum Fitness Guide.
3. You aren’t having any pain or leakage during your current daily activities.  Pain and/or leakage indicates your body still needs time to continue to heal.  It has just been through a lot with pregnancy, labor, & delivery!  And the postpartum stage is arguably the most difficult of them all, throwing in lack of sleep on top of everything.  Give yourself patient & grace.
4. You are able to walk for 30-45 minutes without any pain, leakage, pressure through pelvic floor, or other issues.  If not, first work to build your walking endurance back up first.  Jumping into more intense exercise too quickly can lead to injury.
5. You’ve been strength training.  Building that strength up is so important so that your muscles can offset any imbalances that were created during pregnancy and support your body when you finally do get back out to run.  Then, when you do get back out there, you will feel stronger and more prepared.  Focus on the posterior chain and single leg exercises to build up strength & balance in glutes, quads, hamstrings, & calves.

Again, I want to reiterate it is so important not to rush back into it.  Start your postpartum fitness journey with the core & pelvic floor rehab work, then (once cleared by a doctor) you can incorporate walking, strength training, and eventually running.  Be patient and just know it’s a marathon, not a sprint (running analogy, sorry but I *had* to!)

xo,

Bess

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Y’all know I love working out regardless of the time of year, but I particularly enjoy it during the holidays. It’s such a time of go, go, go with the holiday rush, events, & activities, and I really love the grounding nature of having that ME time. 30, sometimes 45 minutes (if I’m doing cardio) a day is really all I need to clear my head and refresh my mind.  It keeps me feeling my BESST throughout the holiday season.  So, I figured why not do a little Holiday Workout Challenge?!  It will last from November 21 to December 23, giving us a few weeks after Christmas to enjoy the downtime of the last couple weeks of the year…workouts will still be in your app during this time of course! We will do a de-load week to rest & rejuvenate our bodies before ramping back up for our New Year Workout Challenge.

I’m also adding tons of new moves to the app that are a mix of strength, pilates, and HIIT…I know y’all will love them.

In addition to that, I am launching the Black Friday discount early, so this is perfect timing to join the app at a HUGELY discounted rate, kick off with a workout challenge, get a jump start on the New Year, and potentially win some prizes!! Read on…

I’m going to be doing a prize for participating in the challenge and checking in on Instagram!  To enter you will just need to be a member of the Besst Workouts App and then after completing any of the workouts (cardio or circuits) just post a pic or video to your Instagram and/or Instagram stories, tagging my personal account @besshcarter and the Besst Workouts App account @besstworkouts.  The more you check in, the better your chances of winning!  I will announce the winner at the end of the challenge.

The prize for the winner will be: 

• Pair of CRZ Leggings
• Pair of Dumbbells
• 5-Piece Resistance Bands Set
• 1-Month free on the Besst Workouts App (even for current members)

BLACK FRIDAY DISCOUNT

*This discount has expired

Want more info about the app and the workouts? Click here to read more about why the app should be a part of your fitness routine.  Click here to take a peek inside the app + how to use it!

xo,

Bess

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I’ve had the Besst Workouts App out there for going on two years now, and it was born out of me learning (after years and years of trying different things) that being consistent with this style of workout was not only easier for me to do since they are only 30 minutes, 3x a week…but also that they are effective. They work. You will get stronger, fitter, faster by following the schedule.  They are designed with intention so you continue to feel challenged & progress.  I’m going to share a little more about why the Besst Workouts App should be a part of your routine.

So as a trainer, putting them in an app that I could share with you every single week was basically a dream come true. I wish I could train all of my members in person but of course that wouldn’t be possible!  So through the app, I am able to be your personal trainer and share these workouts that I know you’ll love not just because they are great workouts that work, but also because they give you your time back.  They are only 30 minutes long.  So many people think that they need to be working out for an hour or more a day to see results.  There is absolutely such a thing as too much, and that goes for exercise.

Your body views exercise as a stressor.  It’s a “good” stressor, in that it has a lot of amazing benefits, but placing the body under stress is how it changes & adapts.  Having too much of a good thing in this case would leads to burn out, plateaus, lethargy, even weight gain.  By keeping my workouts short, sweet, & to the point (okay, & sweaty!) I can get you back to your day and you’ll have a boost of energy from the workout, not feel like you have nothing left for your day.  Because my whole thing that I want you to know is this:  working out and caring about your health and fitness can and should be a part of your life, but it should not dominate your life.  It should help accentuate your lifestyle, it should make things more enjoyable…for example, I can go out on spontaneous long hikes with my husband because I am conditioned to do so.  And I can do it without feeling like I’m going to pass out! Giving your body these workouts and training for a lifetime of fitness will make absolutely everything you do easier & more enjoyable.

Also, maybe you’re totally somebody who would be fine working out and hour + a day, if you had the time!  I mean who has that kind of time?  I know especially once I had Emma, the short workouts were such a blessing, but I did them even back when I had a 9-5 corporate job.  I was even able to do them at lunch a lot of times because they were short enough that I could get in, get out, and get back to work.

So I think what I want you to learn by using the Besst Workouts App is that you can do 30 minute workouts, from your house with minimal equipment, and see results.  But I also want you to learn how you can balance incorporating them in your life and still have time for other things you care about.  You can find 30 minutes to give to yourself.

One thing I hear a lot from people is that once they start following the schedule that is laid out for them (which makes it easy so you don’t have to think about what to do each day) is that it’s like a snowball effect…they work hard on their workouts and stay dedicated to them and so they care more about incorporating other healthy habits like drinking more water, eating more vegetables, getting more steps in, prioritizing healthy sleep habits, etc.  Eventually all of these things become second nature to you.

The Besst Workouts App should be a part of your routine because it’s going to give you time back, while getting results, while you work with a personal trainer…me My members in the app can message me anytime 1-1 if they need help.  Here is a quick list of everything you get with a Besst Workouts Membership:

There’s also a “mini membership” option which is a great option for anyone who wants to try incorporating one workout a week, but to me that was really designed simply as a starting point for beginners.  To really see results in your fitness, following the full schedule is the best way to do that!

Click here to take a look inside the app & how to use it!

Click Here to join the app…I look forward to working out with you!

xo,

Bess

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Lately I have been getting a lot of questions around postpartum fitness and my postpartum experience with Emma.  Honestly, even though it was only a couple years ago it is hard to remember every detail, but luckily I did write some posts back in 2019/2020 that have all of that.  I am going to share a postpartum posts recap below so that they are easily accessible to find & read.

I will be sure to share my postpartum experience with baby #2 as well when the time comes, but what I do remember is that it is both an incredibly beautiful and often difficult time (sleep deprivation, whew!) but you are doing the most amazing thing in the world being a mama, so please give yourself time, grace, and several pats on the back.  Regardless of if you feel like you’ve gotten your fitness back or if you haven’t done a single workout, you are doing a great job so please know that!!

Here are the posts:

• 14 Weeks Postpartum Fitness Update
• Getting Back to Working Out Post-Baby
• 6 Months Postpartum Fitness Update
• 6 Things I Didn’t Expect After Having a Baby
• New Mama Must Haves

xo,

Bess

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