Body Weight Workouts For Anywhere

Body weight workouts have may benefits.  They can be done just about anywhere and require no equipment.  While its known that weight training with dumbbells, barbells, or any other weights are one way to gain muscle, many people overlook body weight workouts.  Why?  There is a large misconception that they can’t be as efficient since it uses less weight.  The truth is, as long as you take short breaks and keep reps high enough to challenge you, its still a great workout.  It’s also a good idea to sometimes take a break from weights, especially if you’re starting to burn out.  Other times it’s just more convenient.  If you’re on vacation and still want to squeeze in a workout sans going to a gym you can.  Here we’ve outlined a couple of great workouts you can do almost anywhere.

Each set can be repeated as many times as wanted, but we recommend about 5 sets.  Take only short breaks of 30-45 seconds between sets to maximize your workout.  Remember to warm up with 15-30 minutes of cardio before you start!

  1. 30 jump squats – squat with feet shoulder width apart.  Jump up with force and land softly back into a squat position.
  2. 30 tricep dips – Use a bench or ledge.  Put hands behind you with body extended in front, knees slightly bent.  Lower yourself down so that your elbows are at a 90 degree angle.  Come back up.
  3. 2 minute wall sit – sit with your back straight against a wall with your feet slightly apart.  Keep your knees and hips at a 90 degree angle as if you were sitting in an imaginary chair.
  4. 30 Russian twist – sit with knees bent and back lowered halfway in a partial sit up position.  Keeping feet off the ground, twist your torso where you face one side.  Repeat on the other side for one rep.
  5. 30 push ups – Put hands directly beneath you about shoulder width apart.  Keeping your back straight and your butt down, lower yourself to the ground with elbows in.  Come back up.
  6. 30 mountain climbers – Put hand and feet on the ground in a push up position.  Quickly bring one foot in so that your knee is close to your chest.  Repeat on the other side for one rep.

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You Can Start Carb-Cycling Too

Your diet is how you fuel your body.  When you don’t get the right mix of nutrients your energy and workout performance can suffer.  No one is trying to live a carb free life.  Carbs are important because they are the best source of energy you can provide your body with.  Too many carbs and you can feel sluggish or even gain weight.  Carb-cycling is the idea of eating healthy carbs on certain days to keep your energy and metabolism up without going overboard.  The idea is to keep insulin low so you continuously burn fat instead of muscle.

The best way to approach carb-cycling is to be picky about which carbs you eat.  If you carb cycle using white bread, chips, and other low nutritional value carbs your results will not be maximized.  Choose to eat carbs from clean foods like whole grains, or other low processed carbs.  Carb-cycling works best by alternating high and low carb days, with the occasional cheat day if wanted.  While cheat days are a great way to feel like you can sometimes let loose on your diet plan, its reccommended to not have more than one cheat day per week.  Cutting out cheat days completely will increase your benefits even more.

Low carb days are meant to keep your overall carb consumption low while high carb days help with recovery and replenish glycogen levels.  The amount of carbs you eat on high and low days are calculated by your weight.  On a high day you can eat 1 to 1.5 grams of carbs per pound of bodyweight.  A low carb day can be that amount halved.  It is recommended to never dip below 50 grams of carbs for more  than 3 days.  Keeping your carb level too low will lead to slower brain function and fatigue.  You can search carb-cycling calculators if you are still unsure of how many carbs to eat each day.

Once your carb-cycling has helped you achieve your peak energy consumption and usage, you can tweak your plan to fit your needs.  Some like to do 3 low carb days then 2 high carb days.  Others like to gradually increase and decrease their carb consumption over 5 days.  You can try different carb-cycling methods to see which is right for you!

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Is My Preworkout Safe? What You Need to Know

Just about everyone and their brother is using preworkout as a way to amp up their workout.  Preworkout is marketed as a way to increase your workout and lifting potential.  But does preworkout actually help you or is it dangerous to your health?

Many preworkout supplements contain caffeine.  The effects of caffeine in preworkout are the same as if you had consumed it from coffee.  In fact using just caffeine before a workout can be a good way to get an energy spike before a workout, especially aerobic based exercises like running or cycling.  Caffeine may help you feel energized to push yourself harder during a workout, but it does not have any increased fat burning benefits.  Caffeine as an ingredient is not harmful unless the user suffers from high blood pressure or any other heart conditions.

Other common ingredients in preworkout can be commonly found in energy drinks such as guarana. Preworkout can also contain the blood flow increaser arginine or the stimulant dimethylamylamine, which has been issued a warning from the FDA.  The problem with preworkout ingredients is that they are higly unregulated by the FDA.  So many products are put out, many with “proprietary blends” that contain undisclosed ingredients.  The preworkout sold under the name OxyElite Pro and Jack3d was found to contain DMAA, a now illegal drug that can cause heart attacks and strokes.  Exercise enthusiasts who still wish to use preworkout should choose carefully to avoid any potentially harmful substances.  So how can you make sure your preworkout is safe?

When buying preworkout, make sure every ingredient is listed.  If anything is listed as a “proprietary blend” or under a branded name, you don’t know what is actually in your preworkout.  Don’t buy anything that lists an ingredient as an “enhancer” or “amplifier.”  Ingredients such as caffeine, beta-alanine, creatine, B vitamins, amino acids, taurine, and are generally deemed safe for use.  The most important thing to remember when using preworkout is if you can’t find any science behind an ingredient, don’t buy it.

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Eating for a Workout – What You Need to Know

Everything we eat is made up of macronutrients. This is what supplies us with energy to walk around, work, and work out.  Everyone who works out wants to make sure that they are eating correctly for a sustained workout.  If you eat too much processed foods like take out before a workout you will feel lethargic throughout.  Eat too little or nothing at all, and you can crash during your workout or even pass out.  Preparing for a workout should follow standards to help you maximize your workout.


1.Eat high carb foods you love before you start an endurance based workout.  To get a great workout in, your body best gets its energy from carbs.  Eating something you enjoy and that satisfies you mentally prepares you to be strong and have a great workout.

2. Easily digestible high carb foods should be eaten after an endurance workout too.  This helps restore your glycogen levels and keeps you fueled to finish out the rest of your day.

3. Don’t forget to hydrate.  Without water, dehydration can make you feel dizzy, sick or pass out during a workout.  Avoid this by drinking plenty of water before, during, and after any exercise.

4. Don’t shy away from sports drinks.  While higher in sugar, sports drinks such as Gatorade and Powerade can provide the body with carbs and electrolytes if there is no water handy.  Sports drinks can also help replenish your blood glucose levels without having to eat more food.

5. You don’t need supplements.  If you are eating healthy and are getting the nutrients you need from you food, they are unnecessary.  However, those who restrict their caloric intake, restrict their energy consumption, eat high-carb low macronutrient foods, or do not eat certain food groups due to dietary restrictions may benefit from supplements more.

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Weightlifting is NOT just for Guys

A lot of uneducated people will say that lifting will only make women bulky and unattractive.  That is one of the biggest misconceptions to those who are not in the fitness community.  While cardio is good for a healthy lifestyle, if you want to be strong and truly fit you must also add strength training.


Health – Lifting muscle builds muscle.  Muscle is essential for burning more calories at a resting state and more muscles help speed your metabolism.  This elevates your workouts for more effective fat loss.  It can also increase bone density.  Bone density is especially important to women, who are more likely to suffer from osteoporosis in later life.  Lifting weights not only help you become a stronger individual in the short run.  It can increase your health benefits in the long run by keeping you strong and healthy.

Role Models are Changing the Game – Society likes to tell women that they can’t be strong as men are.  However, there are many women who constantly excel at many different sports.  People like Gabby Douglas the Olympic gymnast show young girls that you can be a powerhouse at under 5 feet tall.  Misty Copeland, the principal dancer with American Ballet Theatre, broke down color barriers in the ballet community and continues to be vocal about her empowering athletic figure in a world of slender dancers.  Sisters Venus and Serena Williams continue to win title after title in tennis.  All of these women show that being strong is admirable.  Weightlifting can help you reach your fitness goals and feel strong.

Self Confidence – There is nothing more powerful than self confidence.  Weightlifting makes you stronger.  Having confidence in your body to be efficient and powerful can boost self esteem.  Weightlifting also helps you gain a leaner physique than just cardio alone.  Cardio will burn some fat.  However, muscles make you look toned and strong.  They help you look fit and feel good about yourself.

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Why You Should Be Doing HIIT Workouts

Everyone is looking to get more out a shorter and more intense workout.  HIIT (high intensity interval training) workouts are a great way to achieve your fitness goals.  HIIT alternates moderate to low intensity exercises with high intensity exercises.  This helps burn fat more efficiently and keeps your heart rate up.  HIIT creates a need for more oxygen during recovery.  This is known as excess post-exercise oxygen consumption, which makes HIIT workouts more effective than steady workouts that last longer (source).  You can do HIIT workouts with or without equipment, making them easy to do on vacation or at home.  HIIT workouts take less of you time and produce better results.

For an efficient HIIT workout, you should start with 30 minutes of cardio and make sure to stretch before you break into the HIIT exercises.  You should target all parts of the body and keep rest periods shorter than the time it takes to complete one cycle of high intensity exercise.  For our HIIT workout, take about a one minute break.

HIIT Workout

  • 20 squats
  • 20 pushups
  • butt kicks for 25 yards
  • high knees for 25 yards
  • 20 Russian twists
  • 20 split jumps
  • 20 tricep dips
  • burpees for 30 seconds

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Top 10 Ways to Eat Chia Seeds

Chia seeds may make you think of the funny, hair growing knick knack of you childhood, but they do so much more.  Touted as the newest superfood, chia seeds are a complete protein.  They have incredible amounts of iron, potassium, and fiber making them ideal for a nutritional and filling addition to any meal.  Here are ten great ways to work chis seeds into you diet.

  1. Pudding- Chia seeds absorb liquids like coconut water or milk.  Soak your chia seeds to make a tapioca-like pudding.  You can add honey or cinnamon for a tasty snack.


2. In Salad – Top your salad with chia seeds, either mixed in with a dressing or your choice or just sprinkled on top for a boost.

3. Smoothies – One of the most popular ways to incorporate chia seeds is to blend them into a smoothie.  Add them mixed in or on top of a delicious smoothie bowl.



4. Drinks – Add chia seeds to almost any drink for a new and exciting texture.  Tea, kombucha, or juice will work well.

5. In Bread – Add chia seeds into your homemade bread or on top of the loaf for an easy way to get more out of your carbs.

6. Popsicle – Turn a chia seed pudding or smoothie into a summer treat by popping the mixture into popsicle molds.

7. Better Shake and Bake – Add chia seeds to bread crumbs and spices to make a more protein packed crust for fish or chicken.

8. In Protein Bars – If you make your own protein energy bars or breakfast bars chia seeds can easily added into the mix.

9. In Dip – Mix chis seeds into hummus, guacamole, or greek yogurt based dip when you want to spice things up.

10. Anywhere – Chia seeds are so versatile, you can use them almost anywhere you want.  You can bake them, add them to any liquid, or just throw them on top of any existing food you like.

How will you use chia seeds?  Tell us some of you favorite ways!

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