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The Thruster is a powerful movement that moves a weight through a large range of motion. This movement simply combines a front squat with a push press (overhead press). The thruster can be performed using dumbbells, kettlebells, barbells, a medicine ball or a sandbag. Muscles engaged in this movement (the squat) include the quadriceps, hamstrings and glutes; essentially all the major leg muscles. The power developed in your legs is then transferred into your upper body via the abdominal and lower back muscles, engaging the shoulders, upper back and triceps (push press).

The Thruster movement engages the entire body! 

Lunges can be done anytime, anywhere and require NO EQUIPMENT or GYM!  Here we review the proper way to perform a lunge.
by Amanda Fitz 

What is a lunge? Lunges are a body resistance exercise that works the leg muscles (ie: quadriceps, hamstrings and gluteal muscles) and helps you achieve shapely, toned legs and backside.  A long lunge will emphasize the gluteal muscle engagement, whereas short lunges will emphasis engaging the quadriceps. Lunges can be performed in a variety of ways to best accommodate your fitness level and can be done with body-weight or with dumbbells.  Lunges are a great conditioning exercise to add to your fitness routine!

Firm from head to toe with this cardio blasting fat burning movement! 

If you think jumping rope is just for kids, think again! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn't take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day (that's 1,000 calories a week)! What's even better? For around about $10.00 you can have an affordable, fat blasting, piece of equipment that you can take with you anywhere. Just toss it in your bag or in your car.

You asked, she answered.  BLR Malibu Program Director Micaela Gruber answers your questions for health & fitness. 

Question 1: What is a good snack to eat?

We promote paired snacking at BLR. A healthy snack is pairing carbohydrates with proteins. Keep portion control in mind. Think of snacks as mini meals that contribute nutrient rich foods. Snack calories can fit into your meal plan without over-spending your daily calories. Snack only when you're hungry —skip the urge to snack when you are bored, frustrated, or stressed. If you can, plan and portion your snacks ahead of time! Keep a variety of nutritious ready-to-eat foods on hand; for example, whole grain crackers and low fat cheese.

Cardio. By now we all know how important cardio is, along with strength training, in our quest for weight loss. But did you know cardio is also extremely important in improving and maintaining one’s cardiovascular health?  Individuals of every shape and size need cardio. There’s just no way around it!