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<h3>Thank you for joining us!</h3> Thank you for taking the time to visit our booth at IHRSA 2023. We were delighted to have you experience our new and innovative products firsthand. Your presence at our booth was appreciated, and we hope that you found the exhibition informative and engaging. During the event, we showcased a range of our products, including some highlights you may have seen. Check below for key highlights.<h3> IHRSA 2023 Highlight Video</h3><div data-youtube-video=""><iframe width="640" height="400" allowfullscreen="false" src="https://www.youtube.com/embed/6EABOJLBpd0" start="0"></iframe></div> <img src="https://cms.bodykore.com/uploads/unnamed_2_3cd6fa3893.jpg"><img src="https://cms.bodykore.com/uploads/unnamed_3_e831024922.jpg"><img src="https://cms.bodykore.com/uploads/unnamed_4_fca2ba0f71.jpg"><img src="https://cms.bodykore.com/uploads/unnamed_5_ba6a7291e1.jpg"><img src="https://cms.bodykore.com/uploads/unnamed_6_7e97c0dac8.jpg">

IHRSA 2023 Is One To Remember

Wellness

If you’re trying to lose weight, chances are you’ve hit the treadmill or the bike to burn calories. Cardio has its perks—heart health, stress relief, and an endorphin boost—but when it comes to weight loss, strength training is where it’s at!&nbsp; Let’s break it down. Weight loss isn’t just about the lowering the number on the scale. It’s about losing fat while keeping your muscles intact. That’s where lifting weights comes in. Strength training builds and preserves muscle. The more muscle you have, the more calories you burn, even when lounging on the couch. &nbsp; The Long-Term Fat-Burning Advantage &nbsp; Cardio burns calories while you’re doing it, and yes, that feels good. But as soon as you step off the machine, the burn slows down. Strength training, on the other hand, keeps your metabolism humming for hours after your workout, thanks to something called EPOC (Excess Post-Exercise Oxygen Consumption). In plain terms, your body keeps burning calories as it recovers. &nbsp; And here’s the real kicker: as you build muscle, your resting metabolism increases. Over time, this helps you burn more calories even on your rest days. In contrast, cardio can cause muscle loss if overdone, which can slow down your metabolism. &nbsp; Muscle Over “Skinny Fat” &nbsp; Losing weight without building muscle can leave you looking “skinny fat,” which means less definition and firmness. Strength training gives your body shape—toned arms, strong legs, and a core that’s ready for anything. More importantly, maintaining muscle is vital as you age. After your 30s, you naturally lose muscle if you’re not actively working to keep it. Strength training helps you stay strong, mobile, and injury-resistant for the long haul. With the right equipment, like BodyKore’s space-saving multi-functional <a target="" rel="" href="https://www.bodykore.com/product-category/machines/universal-trainer">Universal Trainer</a>, you can efficiently target key muscle groups to sculpt a stronger, leaner physique while keeping workouts efficient and effective.&nbsp; Health Benefits Beyond the Scale &nbsp; Lifting weights isn’t just about aesthetics—it’s about your overall health. Regular strength training improves bone density while reducing the risk of fractures and osteoporosis. Strength training also supports joint health, reduces the risk of chronic diseases like diabetes, and even improves mental health by boosting confidence and reducing symptoms of anxiety and depression. &nbsp; The Best of Both Worlds Does that mean cardio is a waste of time? Absolutely not. Cardio is fantastic for your heart and lungs and can be a fun way to stay active. But if fat loss and muscle preservation are your goals, strength training should be your priority. You can combine the two for a balanced routine—just make sure you’re not skipping the weights. &nbsp; How to Get Started &nbsp; If you’re new to strength training, start with the basics. Bodyweight exercises like push-ups, squats, and planks are a great way to build a foundation. As you progress, consider adding weights or resistance equipment to your routine. BodyKore’s functional trainers and compact machines are perfect for building strength without taking up too much space—ideal for home setups or smaller gym environments. Or you could start with just a <a target="" rel="" href="https://www.bodykore.com/product/free-weight-package">bench and dumbbell rack</a>!&nbsp; Just don’t stress about lifting heavy right away. Consistency beats intensity. Focus on proper form, increase your weights gradually, and aim for 2–3 strength training sessions per week to start seeing results. &nbsp; Final Thoughts &nbsp; When it comes to weight loss, lifting weights isn’t just about burning calories in the moment—it’s about building a body that burns calories around the clock. Plus, you’ll feel stronger, look better, and set yourself up for a healthier future. &nbsp; So, next time you’re deciding between the treadmill and the dumbbells, pick up the weights. Your body (and your metabolism) will thank you.

Why Lifting Weights Beats Cardio for Weight Loss 

Nutrition

Thanksgiving is a time to be thankful. Thankful for your family, good friends, and good food! But before you dive headfirst into a mountain of gravy-smothered mashed potatoes and a basket of hot, buttery rolls, think about your waistline and your health and fitness goals. Surely, you’ve worked hard all year, so don’t let this one eat-til-you-drop holiday wreck your efforts. Instead, be mindful about what you eat and plan ahead. With some simple strategies, you can enjoy everything the holiday has to offer without feeling like you’ve undone months of progress. 1. Start with a Plan Before you even get to the table, think about what you want out of the meal. Are you there for the turkey, the pumpkin pie, or just catching up with family? Prioritizing your favorite dishes can help you avoid piling your plate with foods you don’t truly love. &nbsp; For example, if stuffing is your go-to, save some room for it and skip the bread basket. Making choices ahead of time can help you feel satisfied without overdoing it. Or, consider bringing your <a target="" rel="" href="https://www.bodykore.com/blog/thanksgiving-made-lighter-4-must-try-healthy-sides">own healthy side dish</a>! 2. Don’t Skip Breakfast &nbsp; It might feel like a good idea to “save calories” for the big meal, but skipping breakfast can lead to extreme hunger and overeating later. Instead, start your day with a protein-packed breakfast, like eggs and avocado on whole-grain toast, to keep your energy steady. &nbsp; Eating a healthy breakfast will also help control your appetite when you’re surrounded by tempting dishes later on. &nbsp; 3. Build a Balanced Plate &nbsp; When it’s time to load up your plate, aim for a mix of lean protein, veggies, and some carbs. Turkey is an excellent source of protein—just be mindful of portion sizes, especially if you’re adding gravy. Fill about half your plate with non-starchy vegetables like roasted Brussels sprouts, green beans, or salad. &nbsp; For your carbs, choose one or two items you truly enjoy, like mashed potatoes or that sweet potato casserole your aunt makes every year. The key is moderation, not restriction. &nbsp; 4. Take it Slow &nbsp; Thanksgiving meals are often a marathon, not a sprint. Savor each bite and take breaks to chat or sip on water. Eating slowly not only makes the meal more enjoyable, but it also gives your brain time to recognize when you’re full. &nbsp; Pro tip: Setting your fork down between bites can help you pace yourself. &nbsp; 5. Get Moving &nbsp; A little movement during the day can make a big difference. Start the morning with a walk, or rally your family for a friendly game of flag football before dinner. Physical activity not only helps with digestion but also boosts your mood and energy. &nbsp; After dinner, another stroll around the neighborhood can help you feel refreshed—and maybe even ready for a slice of pie. &nbsp; 6. Watch the Liquid Calories &nbsp; Holiday drinks can sneak in a surprising amount of sugar and calories. Eggnog, cider, and festive cocktails are delicious but easy to overdo. Balance these with water or sparkling water to stay hydrated and avoid extra sugar crashes. &nbsp; If you love a specific drink, enjoy it mindfully and consider it part of your indulgence for the day. &nbsp; 7. Be Kind to Yourself &nbsp; Thanksgiving is one day. Even if you eat more than planned or indulge a little extra, it’s not a setback. The most important thing is to enjoy the holiday without guilt. Fitness is about consistency, not perfection, so one meal won’t derail your progress. &nbsp; Focus on the joy of the season—connecting with loved ones, sharing gratitude, and, yes, eating delicious food. &nbsp; By planning ahead, listening to your body, and keeping balance in mind, you can make Thanksgiving a day that celebrates both your health and the holiday spirit. So go ahead, enjoy that turkey and pie—mindfully, of course—and remember, it’s all about finding what works best for you. &nbsp; Happy Thanksgiving from the BodyKore team!&nbsp;

Enjoy Thanksgiving Without Sacrificing Your Fitness Goals

Thanksgiving is just around the corner, and if you’ve been working hard all year to get fit and healthy, you might be feeling some trepidation about navigating the cornucopia of calorie-laden comfort foods while keeping your health goals in check. There’s nothing wrong with savoring your favorites, but swapping out a few high-calorie, fat-laden sides for healthier options can help lighten the load without sacrificing flavor. We’ve got you covered with some delicious side-dish recipes you can make for your own spread or bring to a family get-together where healthy options are scarce. These healthier choices can save you hundreds of calories, prevent the post-meal slump, and make you feel good about your Thanksgiving Day splurge. 1. Roasted Garlic and Herb Mashed Cauliflower Move over potatoes, cauliflower is taking center stage. This mashed cauliflower dish is creamy, flavorful, and packed with fiber, minus the excess carbs and calories. Ingredients: - 1 large head of cauliflower, chopped into florets - 3 garlic cloves, peeled - 2 tbsp olive oil - 1/4 cup unsweetened almond milk (or low-fat milk) - 2 tbsp fresh parsley, chopped - 1 tsp fresh thyme - Salt and pepper to taste Directions: 1. Steam or boil the cauliflower florets and garlic cloves for 10-12 minutes until soft. 2. Drain well and transfer to a food processor or large mixing bowl. 3. Add olive oil, milk, salt, and pepper, then blend or mash until smooth and creamy. 4. Fold in parsley and thyme for a fresh, herbaceous finish. 5. Serve warm, garnished with additional herbs if desired. <hr> 2. Quinoa and Cranberry Stuffing Skip the carb-heavy stuffing and try this quinoa-based alternative. This flavorful dish is high in protein and gluten-free. Ingredients: - 1 cup quinoa, rinsed - 2 cups low-sodium vegetable broth - 1/2 cup dried cranberries - 1/4 cup chopped pecans (optional for crunch) - 1 small onion, finely chopped - 2 celery stalks, diced - 1 tbsp olive oil - 1 tsp sage - 1/2 tsp rosemary - 1/2 tsp thyme - Salt and pepper to taste Directions: 1. Cook the quinoa in vegetable broth according to package instructions. 2. In a skillet, heat olive oil over medium heat and sauté onion and celery until softened, about 5 minutes. 3. Add sage, rosemary, thyme, salt, and pepper to the skillet. Stir well to combine. 4. Mix the cooked quinoa, cranberries, and pecans (if using) into the skillet. Stir until evenly combined. 5. Serve as a flavorful, nutrient-packed stuffing alternative. <hr> 3. Maple-Roasted Brussels Sprouts and Sweet Potatoes Who doesn’t love a good Brussels sprouts dish? This recipe combines the earthy flavors of Brussels with the natural sweetness of roasted sweet potatoes in a light maple glaze. Ingredients: - 2 cups Brussels sprouts, halved - 2 cups sweet potatoes, diced - 2 tbsp olive oil - 1 tbsp pure maple syrup - 1/2 tsp cinnamon - Salt and pepper to taste Directions: 1. Preheat oven to 400°F (200°C). 2. Toss the Brussels sprouts and sweet potatoes in olive oil, maple syrup, cinnamon, salt, and pepper. 3. Spread the mixture evenly on a baking sheet. 4. Roast for 25-30 minutes, stirring halfway through, until tender and caramelized. 5. Serve warm as a sweet-and-savory crowd-pleaser. <hr> 4. Greek Yogurt Green Bean Casserole This lighter version of the classic green bean casserole swaps heavy cream and canned soup for protein-rich Greek yogurt. Ingredients: - 1 lb fresh green beans, trimmed - 1 small onion, thinly sliced - 1 cup plain Greek yogurt - 1/4 cup grated Parmesan cheese - 1/4 cup whole wheat breadcrumbs - 1 tbsp olive oil - 2 garlic cloves, minced - Salt and pepper to taste Directions: 1. Preheat oven to 375°F (190°C). Steam green beans for 5-7 minutes until just tender. 2. In a skillet, heat olive oil and sauté onions and garlic until golden and fragrant. 3. Mix the cooked onions and garlic with Greek yogurt, Parmesan cheese, salt, and pepper. 4. Toss the green beans in the yogurt mixture and transfer to a baking dish. 5. Sprinkle breadcrumbs over the top and bake for 15-20 minutes until the top is golden and crispy. <hr> Conclusion Thanksgiving doesn’t have to wreck your health and fitness goals. These healthier side dish options let you enjoy all the flavors of Thanksgiving without the guilt or sluggish aftermath. Who knows? Maybe you can inspire others to embrace a healthier twist on Thanksgiving traditions!

Thanksgiving Made Lighter: 4 Must-Try Healthy Sides

Exercise

The <a target="" rel="" href="https://www.bodykore.com/squatBox">BodyKore Squat Box</a> is the perfect tool for changing up your leg-day routine. Designed for stability, comfort, and performance, the Squat Box can help you master essential movements while pushing your limits. Keep scrolling for a killer lower-body workout routine that combines exercises using the Squat Box with complementary bodyweight or equipment-free movements for a well-rounded, muscle-sculpting sweat session. Warm-Up (5-10 minutes) Get your blood flowing and muscles prepped with light cardio or dynamic stretches like leg swings, bodyweight squats, and walking lunges.&nbsp;&nbsp; <hr> Lower Body Workout Routine 1. Box Squats A classic move with the Squat Box that builds strength in your quads, hamstrings and glutes while improving squat depth and form. How to do it:&nbsp;&nbsp; Hook the end of the squat belt to a weight-stack pulley, then stand on top of the Squat Box. Keeping your weight on your heels, bend down into a squat as though you were sitting on a chair. Get down to a 90-degree angle, then drive through your heels to return to starting position.&nbsp; Reps &amp; Sets: 4 sets of 10-12 reps Pro Tip: Aim for at least parallel (thighs in line with the floor), but go deeper if flexibility allows and your form stays solid. 2. Bulgarian Split Squats&nbsp; This single-leg movement targets your glutes, hamstrings, and quads for strength and balance. The Squat Box serves as the perfect platform for your rear foot.&nbsp;&nbsp; How to do it:&nbsp;&nbsp; Place one foot on the Squat Box behind you. Lower your body until your front knee is at a 90-degree angle. Push through your front foot to rise.&nbsp;&nbsp; Reps &amp; Sets: 3 sets of 10-12 reps per leg&nbsp;&nbsp; Pro Tip: Keep your torso upright and core tight for stability. 3. Step-Ups with Knee Drive A dynamic exercise that improves balance and explosiveness, targeting your quads, glutes, and calves. How to do it:&nbsp;&nbsp; Step one foot onto the Squat Box, then drive your opposite knee up towards your chest. Step back down and repeat.&nbsp; Reps &amp; Sets: 3 sets of 12 reps per leg&nbsp;&nbsp; Pro Tip: Add weight for extra resistance or perform at a faster pace for a cardio boost.&nbsp;&nbsp; 4. Romanian Deadlifts (RDLs)&nbsp; Balance your routine with an exercise to strengthen your hamstrings and glutes. This can be done using the Squat Box with a straight bar connected to the pulley system. How to do it:&nbsp;&nbsp; Holding the straight bar in your hands, hinge at the hips, keeping your back flat and a slight bend in your knees. Lower your torso until you feel a stretch in your hamstrings, then return to standing.&nbsp;&nbsp; Reps &amp; Sets: 4 sets of 8-10 reps&nbsp;&nbsp;&nbsp; Pro Tip: Avoid rounding your back by keeping your chest up and shoulders pulled back. A slight upward gaze can help. 5. Glute Bridges – Bodyweight&nbsp;&nbsp; A perfect way to finish your lower body workout, this movement isolates your glutes while giving your lower back a gentle stretch. How to do it:&nbsp;&nbsp; Lie flat on your back with your feet on the Squat Box and knees bent. Push through your heels to lift your hips, squeezing your glutes at the top. Lower with control.&nbsp;&nbsp; Reps &amp; Sets: 3 sets of 12-15 reps&nbsp;&nbsp; Pro Tip: Hold the top position for a count of three or add a resistance band around your thighs for extra burn.&nbsp;&nbsp; <hr> Cool Down (5-10 minutes)&nbsp;&nbsp; End your session with static stretches targeting your quads, hamstrings, calves, and hip flexors to improve flexibility and recovery. Why Use the BodyKore Squat Box? The BodyKore Squat Box is an incredibly versatile tool that enhances lower-body workouts by providing stability and a consistent range of motion. It’s great for athletes of all levels, whether you’re perfecting your form or leveling up with weighted variations. Plus, its compact design makes it a great addition to home gyms or small spaces.&nbsp;&nbsp; Start incorporating these moves into your routine for a powerhouse lower body that’s ready to conquer any fitness goal. Ready to get started? Shop the BodyKore Squat Box today and take the first step toward your strongest self!

Sculpt & Build Your Lower Body with BodyKore's Squat Box

The quest for a beautiful backside is real (looking at you JLo!). But having well-developed glutes is far more important than just looking good in your favorite jeans. These posterior muscles enhance mobility, support the lower back, promote better posture, and they can help you avoid unnecessary injuries. Maximizing your glutes is an absolute must for performance and health, regardless if you're an athlete, weekend warrior, or simply want to move better in your everyday life. Keep reading to discover seven important health benefits of building your booty. 1. Better Posture Glutes are one of the most important muscles for maintaining straight posture. Together with your core, they stabilize your spine and pelvis, avoiding the infamous "desk slump." An anterior pelvic tilt spurred on by weak glutes can cause hip and lower back pain, in addition to altering posture. Strengthening these muscles will keep your body in alignment and make you appear taller and more self-assured. 2. Support for the Lower Back When it comes to protecting your lower back, your best ally is strong glutes. Your lower back and other muscles must compensate for your weak glutes, which can cause overcompensation and injury. Strengthening your glutes supports rather than overworks your lower back muscles, resulting in a balanced system. This is particularly important for people who spend significant time sitting down or have persistent lower back pain. 3. Improved Stability and Mobility Whether walking, climbing stairs, or simply standing, your glutes help move and support your hips. Conditioned glutes improve your capacity to move effectively and controllably, lowering your chance of accidents or falls. Additionally, they help you become more balanced, making things like gardening, grocery shopping, and playing with your children safer and easier. 4. Injury Prevention Weak glutes can cause problems throughout the body. They increase the strain on your knees, hips, and ankles, leading to overuse conditions such as runner's knee, plantar fasciitis, and IT band syndrome. Muscular glutes help maintain fluid mobility and reduce joint stress by more evenly distributing force. 5. Better Sports Performance Glute strength is a must for recreational activity lovers. Glutes power your body to sprint, jump, and squat while providing the explosive strength and speed you need to succeed, whether running down a soccer field or slamming a tennis serve. They also offer a competitive edge by increasing your agility and reaction time. 6. Less Strain on the Joints The purpose of your glutes is to absorb and distribute stresses throughout your body. Powerful glutes serve as shock absorbers, lessening the strain on your hips and knees when you run, jump, or engage in other high-impact sports. Strong glutes are a wise investment for long-term mobility because they preserve your joints and prolong their health. 7. Improved Daily Mobility Great glutes make life easier, even if you're not an athlete. You use your glutes for almost every lower-body movement, from getting out of a chair to bending over to pick something up. Increasing their musculature allows them to carry out these duties more easily, lowering the risk of sprains or injuries from routine activities. <hr> How to Make Your Glutes Stronger You can strengthen your glute muscles with or without gym equipment. If you're just starting out, you can do bodyweight exercises like squats, lunges, glute bridges, hip thrusts, etc. If you want to maximize your glute workout, try using resistance bands, kettlebells, dumbbells, or a BodyKore Functional Trainer. Pro Tip: Pay attention to form and engage your glutes during every exercise. You must connect with your muscles and make sure they're working rather than just going through the motions. <hr> The TakeawayBeyond aesthetics, strong glutes are necessary for functional movement, injury prevention, and general wellness. Investing in glute strength matters whether your goal is to better your sports performance, reduce back pain, or just move with greater mobility in daily life. Are you ready to begin? With equipment made to optimize your results, whether at home or at the gym, we at BodyKore are committed to helping you reach your fitness objectives. See our extensive selection of functional and strength training equipment, and let's work together to develop those powerhouse glutes!

7 Health Benefits of Strong Glutes

The G201 Flat Bench’s wide frame gives the bench a very sturdy base, and the heavy-gauge oval tubing is rated over 1000lbs. The bench has a handle and wheels for easy mobility, while the thick vinyl upholstery gives the user a comfortable feel while the machine is in use. A signature piece of equipment, the Flat Bench allows any user to focus on a multitude of muscle-building and strength work for individualized parts of the body. This bench is commercial grade and rated to hold over 1000lbs.

Signature Series - Flat Bench - G201

BodyKore Isolation Series – Hip Abductor/Adductor, is a commercial grade piece of equipment that can also be used as an essential in your home gym or garage gym setup. It comes outfitted with a 220lb weight stack. This piece of the Isolation Series family offers concrete mechanics while training your quads & adductors – and would be a great addition to your leg day family. This machine is commercial grade and rated to hold over 1000lbs.

IHRSA 2023 Is One To Remember

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IHRSA 2023 Highlight Video

Trending Now

Why Lifting Weights Beats Cardio for Weight Loss

Enjoy Thanksgiving Without Sacrificing Your Fitness Goals

Thanksgiving Made Lighter: 4 Must-Try Healthy Sides

Sculpt & Build Your Lower Body with BodyKore's Squat Box

7 Health Benefits of Strong Glutes

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