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Slam Ball Total Body Circuit

workouts Jun 13, 2018
 

Perform 12-15 reps (or 45 sec-1 minute) of each move. Repeat 3x.


1. Plyo Lunges with Slam Ball Throw
2. Slam Ball Row to Burpee
3. Slam Ball Squat and Throw
4. Slam Ball Sit up and Throw
5. Slam Ball Squat to Overhead Throw

 

 

 
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Top Self Care Tips To Increase Health & Happiness

lifestyle Jun 11, 2018

It’s not about how hard you workout at the gym, it’s about how hard you practice self-care!

 

A 1-hour workout is 4% of your day, but what about the other 96%? What are you doing to intentionally uplevel your body, mindset, and wellness?

 

As I continue to get older and realize that fitness is not just about looking good in a bikini, I am becoming more and more aware of the habits that I do on the daily that can either be building me up or tearing me down.

 

Working out is just one piece of the puzzle. All other elements of our life should be well taken care of such as our sleep, emotional health, level of joy, relationships, and personal growth.

 

That’s why I wanted to share my top self-care routine habits that I’ve created in my life that can help you increase your happiness, health, and overall well-being.

 

  1. Stretch daily: especially if you’re sitting at a desk all day, it’s important to increase blood flow,...
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Curried Chicken Couscous

recipes May 21, 2018

Serves: 8 (1/2 cup couscous and 3/4 cup chicken each)

Prep Time: 15 min

Cooking Time: 27 min

 

 Ingredients

  • 2 cups water
  • 1 tsp sea salt (or Himalayan salt), divided use
  • 1 cup + 2 Tbsp dry whole-grain couscous
  • 2 Tbsp all-purpose flour
  • 2 Tbsp curry powder
  • 2 lbs. raw chicken breast boneless, skinless, cut into ½-inch strips (or bite-sized pieces)
  • 1 Tbsp extra-virgin organic coconut oil
  • 2 cups canned light coconut milk 
  • 1 1/2 cups finely sliced (into matchstick-sized pieces) carrots (approx. 3 medium)
  • 1 1/2 cup raisins
  • Chopped fresh cilantro (for garnish; optional)

 

Instructions

  1. Heat water and 1/4 tsp. salt in medium saucepan over medium-high heat. Bring to boil. 
  2. Add couscous; mix well. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork. Set aside.
  3. Combine remaining 3/4 tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat. Set...
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6 Total Body HIIT Moves Using A Medicine Ball

workouts Apr 30, 2018
 

 

Move 1: Medicine Ball Burpees
Move 2: Medicine Ball Plank Jacks
Move 3: Medicine Ball Push-ups
Move 4: Kneeling Medicine ball Oblique Twist & Reach
Move 5: Medicine Ball Single Leg Hip Bridge
Move 6: Medicine Ball Frog Sit-ups

 

Perform each move for 45 seconds, or 12-15 reps. Repeat 2-3x.

 

 
 
 
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Killer Tabata Cardio Workout Using A Box

workouts Apr 25, 2018
 

Perform each movement for 20 seconds, followed by 10 seconds of rest. Repeat the move 3-4 times before moving on to the next exercise.

Move 1: Step Ups
Move 2: Step Downs
Move 3: Step Side to Side
Move 4: Around The World Burpee Box Jumps
Move 5: Burpee Box Jumps

 

 

 

 
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4 Core Moves To Get Bikini Body Ready Using Sliders

workouts Apr 23, 2018
 

Sliders are an INCREDIBLE way to target your core. In this video, I show you 4 different moves to target your legs and waist for spring break!

Move 1: 4-Way Lunges
Move 2: Plank Frog Circles
Move 3: Plank Tuck & Cross Mountain Climbers
Move 4: Pike Up To Palm To Elbow Plank
Perform each move for about 8-12 reps, repeat 3x.

 

 

 

 
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3 Surprising Moves That Shred Your Core

workouts Apr 18, 2018
 

Okay, sorry in advance for the view...!!! LOL. Here are THREE moves that SURPRISINGLY shred your core!!!


Move 1: Turkish Getups
Move 2: C-Sit Tuck To Bicep Curl
Move 3: Plank Twist And Reach
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I've been loving TURKISH GETUPS! You can use a dumbbell or kettlebell and it's a TOTAL BODY movement that combines strength AND cardio. It's a STRENGTH move because you're having to hold up the weight while getting up, making sure your core is engaged and shoulder is stable. And it's a CARDIO move because the movement of simply getting up and down from the floor totally gets your heart rate up!
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The Plank twist and reach is definitely a more advanced move. EVERYTHING is working here...obliques, inner thighs, core, shoulders, and arms!

 

 

 

 
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Simple Oatmeal Banana Nut Cookies

recipes Apr 16, 2018

I was craving a small treat over the weekend so I decided to make these healthy and delicious Oatmeal Banana Nut Cookies! There's no added sugar (just natural sugar from the bananas) and they're super easy to whip up!
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As you know, I'm all about living that 80/20 lifestyle. And if I can make that 20% a little bit healthier, I'm all about it! Just know that almost EVERY dessert has some "healthified" version of it. You just have to get a little creative in the kitchen!

 

Ingredients:

  • 1cup dry old-fashioned rolled oats, gluten free
  • 2 tsp ground cinnamon
  • 1/4 tsp sea salt (or Himalayan salt)
  • 2 medium ripe bananas, mashed
  • 1/4 cup golden raisins
  • 1/4 chopped raw walnuts

 

SPECIAL EQUIPMENT

  • Nonstick cooking spray

 

Procedures:

  1. Preheat oven to 350° F
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Combine oats, cinnamon, and salt in a medium bowl; mix well
  4. Add bananas, raisins, and walnuts ; mix well
  5. Drop by rounded tbsp. Onto prepared baking sheet to...
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Build An Instagram Booty With These 9 Moves Just Using A Band

workouts Apr 11, 2018
 

I've been incorporating bands into my workout regimen and it's a whole different kind of hard from dumbbells or machines. It fires up different parts of your glutes and wakes up muscles that you probably never knew existed!

Working on the booty is definitely a MUST for both guys and ladies, especially if you're sitting at a desk all day. To avoid a saggy booty and strengthen your glutes, try these booty firing exercises that just use a resistance loop!

This video is sped up, but the most important thing about these exercises is that you go SLOW, and take time to get that mind-to-muscle connection. Really feel the contraction in every single movement to really get the most out of it!

Move 1: Pushup with leg lift
Move 2: All 4's Leg Lift
Move 3: All 4's Up & Over
Move 4: All 4's Circles
Move 5: Squat Pulse Side To Side
Move 6: Squat w/ Abductor Leg Lift
Move 7: Tap it back
Move 8: Tap it out side
Move 9: Parallel Squat Pulses
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Spend about 1 minute each exercise (or 30 seconds each side)...

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Tips To Stay On Track While On Vacay

lifestyle Apr 05, 2018

If you’re planning on going on a vacation this spring or summer, it’s important to keep MOST healthy habits in check so you don’t let all of your hard work wash away. In the past, I used to party, drink, and eat anything I wanted, only to feel bloated, lethargic, and crummy.

 

I’ll be going to Cabo next week and while I’m going to be taking a break from work and “normal life,” it doesn’t mean that I’m going to take a break with my clean eating habits and fitness.

 

In this blog post, I want to share some of the strategies that I’m going to use while on vacay to keep me on track with my fitness goals and STILL have a blast.

 

Here’s what I’m going to cover:

  • What snacks to bring on an airplane (or any transportation)
  • What to choose on a restaurant menu
  • What are the healthiest cocktails to order
  • Tips to getting your workout in (with or without a gym)
  • Best foods to eat to keep bloat (and...
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