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Boost Your Metabolism With These 3 At-Home HIIT Workouts

workouts Sep 05, 2017

HIIT training, also known as high intensity interval training, is an incredible way to maximize your fitness results in less time. Studies show that an intense 20 minute HIIT workout will produce more benefits like increased cardiovascular endurance, increased muscular strength, faster metabolism, and more calories burned than if you were to do steady state cardio for 1 hour.

The reason behind this is called EPOC, or excess post-exercise oxygen consumption.

What that means is that your body requires more oxygen post-workout in order to return back to its resting state.

When this happens, your body requires more energy, thus burning more calories while at rest after the workout is over!

You can expect to be burning more calories 24-48 hours AFTER your workout is done and do absolutely nothing! How cool is that?

There are so many forms of high intensity interval training. It can mean simply sprinting on a treadmill for 1 minute, followed by 2 minutes of a light jog or walk, and...

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Full Body HIIT Workout At Home

workouts Aug 30, 2017

Complete each exercise for 1 minute back-to-back, followed by a 1 minute rest in between each round. Repeat 3-4x. Use 5-10 dumbbells.


Move 1: Squat, Curl, Press

Move 2: Hip Bridge Skull Crushers

Move 3: Lateral Lunge Sword Pulls

Move 4: Weighted Burpees



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Easy Salad Recipe For Weight Loss

recipes Aug 11, 2017

Every salad You make, try to decorate it with different colors and textures so that it's like a circus in your mouth!



  • Spinach
  • Beets
  • Jicama
  • Cucumber
  • shredded carrots
  • avocado
  • sea salt
  • pecans
  • drizzle of olive oil and balsamic vinegar


Directions: Toss & Enjoy!


For more awesome recipes, check out my Low Carb Paleo-Friendly Recipe Guide and my Paleo Approve Your Life E-Book!




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What A Trainer Recommends To Do To Lose Weight

nutrition Aug 05, 2017

If you were to ask a certified Personal Trainer, “What should I do to lose weight?”, you wouldn’t just get a one-word answer.

Weight loss, and being healthy in general, requires a combination of different things done consistently to get the body and health you want.

Lucky for you, I am a NASM Certified Personal Trainer and will answer that question for you for free!

In this blog post, I share with you what it REALLY takes to lose the weight and narrow it down to 5 major bullet points.

Tip #1: Eat REAL Food


There are millions of products out there in grocery aisles that claim to be “all natural,” “organic,” “non-GMO,” and “gluten free” that make you feel like you are doing a good job by buying it because it’s healthy for you.

But if you’re not careful, you can be getting fooled by strategic marketing and might actually be buying something that’s contributing to weight GAIN!

As a society, it can...

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How To Get Motivated To Workout? Here’s 4 Things To Try

lifestyle Aug 01, 2017

Motivation is hard to come by.

We get motivated one week, then we’re completely over it the next.

How is it reach your goals when motivation comes and goes whenever it wants?

When I sent out a survey to my email list (you should join it here btw). One of the biggest roadblocks my tribe had was “staying motivated.”

I get it.

There are so many things pulling us at different directions that it can be difficult to focus on what we really want - a healthy and happy life!

We get caught up with work, social events, errands, etc., that by the time we finally should work out or meal prep, all we want to do is lay on the couch, watch Netflix, and stuff our face!

So if you’re needing a little bit of motivation today to get off the couch and accomplish your goals, this blog post is for you!

Quick Story


So a few months ago, I decided I needed to update my professional headshots. If you followed my journey, I decided to go on a very extreme diet where I had to eat...

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A Look Inside My Weekly Meal Prep & Grocery List

nutrition Jul 26, 2017

The other day, I asked my Facebook what their BIGGEST struggle is when it comes to staying on track with their ultimate health and fitness goals.

I wasn’t surprised that almost every answer was related to staying on track with their food choices!

Whether it’s not being able to find time due to a busy work schedule, or lack of motivation, or you just don’t know what to even buy at the store, the majority of everyone’s problem is how they eat!

If you’re reading this blog post, then you must deal with this issue too.

Maybe you don’t have time. Maybe you mostly eat take-out and drive thru’s because it’s convenient. Maybe your schedule is so sporadic that cooking at home is the last thing on your to-do list.

Regardless of your excuse (yep it’s an excuse), everyone DOES have time to meal prep.

It’s just a matter of managing and prioritizing your time accordingly.

In this blog post, I’m going to share with you:


  • How...
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5 Reasons You Might Want To Try Keto

lifestyle Jul 24, 2017

To WATCH this blog post instead of read it, check out my Youtube video here!


I want to talk about 5 reasons why you might want to consider the ketogenic diet.

Now if you’ve been following me for a few weeks now, whether my facebook or instagram, I had completed about 4 weeks of living a keto lifestyle. Incase you're not familiar with what Keto is, it’s basically eating a very high fat diet with little to no carbs.

And in effort to reduce inflammation, reduce fat on your body and take control of your eating habits by changing your macro nutrient intake, by basically eating high fat, moderate protein and low carb.

The reason why I did this was #1 to explore different diets out there. It wasn't for me to go on another diet because I had a very long history of going on fat diets and losing weight, gaining weight, losing weight, gaining weight and I was so tired of this up and down rollercoaster.

But rather I wanted to do the keto diet because I wanted to explore what...

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Gaining Weight & Redefining Body Image

lifestyle Jul 18, 2017

So you start a new fitness program or diet plan in hopes that THIS is finally going to be the solution to help you lose weight, but 1-2 weeks in, you realize that you’re actually GAINING WEIGHT!


What the F&$K!?


You start to mildly freak out and ask yourself: “What the HECK is going on!?”


You wonder if you should keep going, or just quit the 100-millionth time and put your hands up, frustrated, angry, and discouraged that you’ll NEVER get the results you want no matter how hard you try.


This exact situation happened to ME recently.


I recently started Crossfit in an effort to challenge myself physically and mentally and step outside of my comfort zone. In the back of my head, I thought, “this will be a great way to finally blast my extra body fat and get shredded!”


But one week in, I looked at the scale and GAINED 5lbs! My thighs got bigger and I just looked PUFFY! I am at the HIGHEST weight I’ve...

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Healthy Fried Chicken (Paleo Friendly)

recipes Jul 17, 2017

Craving some comfort food but don’t want to wreck your goals? This “healthy” fried chicken recipe will hit the spot and keeps you on target with your nutrition win situation!


I originally got inspired by this recipe I found at this link but decided to use my own twist using my all-time new favorite company KNOW FOODS breadcrumbs. The original recipe called for cornflakes, which doesn’t coincide with the paleo-esque lifestyle I choose to live.


Rather, I used KNOW FOODS breadcrumbs which are made out of superfoods like almonds, coconut, chia, and flax to do the job and it worked perfectly!


Paired with a KNOW FOODS waffle and Walden Farms zero calorie maple syrup, you got yourself a delicious and healthy, low carb, Paleo-version of Fried Chicken & Waffles!


You’re welcome.




  • 2 boneless, skinless chicken thighs (organic if possible)
  • ½ tsp each black pepper and garlic powder
  • Sea salt...
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How To Make A Perfect Salad Every Time

nutrition Jul 12, 2017

Do you have trouble making enticing mouthwatering salads that you actually look FORWARD to?


I keep hearing people who resist eating salads like the plague because they’re just too “boring” or “tasteless.”


But, I’m here to prove it to you that salads can be the tastiest, most flavorful meal ever!



With the right combination of ingredients, you can make epic salads that are not only healthy and flavorful, but will also satiate you and keep you full for hours.


The trick?


Make sure every macronutrient is accounted for!


That means, making sure you’re adding carbohydrates, protein, and healthy fats.


Check out the infographic below to create a PERFECT salad every time!


Also, try to mix and match your veggies and toppings each week so that you can get a variety of different nutrients and keep things new and exciting!








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