Before and After

Shout out to this hot little 59 year old mom of 3 and Grandma💥She’s been hitting the weights hard for the past 12 weeks💪🏼 Not to mention, she beat all my 20 year clients in a plank hold challenge👏🏼👏🏼👏🏼 “You can’t help getting older, but you don’t have to get...

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Band Booty Burner

Banded Booty Burner - This is a killer leg day finisher. Do 15 of each exercise before moving to the next leg. Do 3-4 rounds.

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Sweet Potato Cauliflower Soup

I made this creamy soup last night. It was simple and easy. - Ingredients 1 onion diced (I used a sweet onion) 3 garlic cloves (minced) 1/2 tsp sage 1/2 tsp paprika 1/2 tsp turmeric 2 medium sweet potatoes -chopped 2-3 Cups cauliflower - chopped 4 cups vegetable or...

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How Your Wellness Can Fight Obesity

This is a great article written by Dana Brown With an estimated 13 percent of the global total of obese individuals living in the United States, it’s no wonder so many people are taking steps to get healthier these days. From hitting the gym to cutting back on...

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How To Walk On A Treadmill At An Incline

💫Fix Your Form💫 - 🏃🏼‍♀️Walking at an incline is a great way to burn calories, work your booty, legs and calves and core. - Bad Form: Hanging on the treadmill for dear life essentially defeats the purpose of a high incline. Whose doing the work or the...

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Healthy Chocolate Raspberry Brownies:

2 eggs 1/2 cup coconut oil, melted 2 tbsp maple syrup 2 tbsp sugar 2 tsp vanilla extract 1 tsp cocoa powder 2 tsp baking powder 1 tsp baking soda 1/2 cup flour of choice 2/3 cup raspberries, frozen or fresh Fresh raspberries, for garnish (optional) - Chocolate...

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The 4 Laws Of Protein

1. Hit your 20's. That's 20 grams of protein minimum per meal. Twenty grams supports muscle growth and repair. It also makes you feel fuller and less hungry. Fact: A 4 oz chicken breast contains 22 grams of protein. 2. Chew. Research shows that drinking protein is...

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Bent-over Row

Fix Your Form💥 - The bent-over row is one of the best exercises for your back. It's also one of the most butchered lifts. - You can do this exercise with a pronated (overhand) or supinated (underhand) grip. - When doing a bent-over row, stick your booty out, keep a...

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Booty Burner

Did this little ditty today💫 Using a 45 lb bar do 10 of each exercise. Rest 2-3 minutes between rounds. Do 3-4 rounds. Note: try kissing your knee to the ground on the front to back lunges. [video src=""...

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Carrot Cake Protein Bars

1 cup flour (your choice) 2 scoops vanilla protein powder 2 teaspoons cinnamon 1/2 teaspoon baking soda 1/4 teaspoon salt 1/8 teaspoon allspice 1/8 teaspoon nutmeg 4 large egg whites 3/4 cup Splenda 8 ounces baby food carrots (or you can purée your own carrots) 1/2...

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Aaptiv: a game changing workout app!

I discovered a workout app that has been a game changer for me. It’s called Aaptiv. Aaptiv is a workout app with hundreds of workouts to choose from. Workouts from cardio to weight training to marathon training. The best part about the Aaptiv, is that you can choose...

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I remember being tested on dips in high school. I could always do 20-23....almost 25, but Mr. Maddsen wouldn’t count a few because I didn’t hit 90 degrees. I stopped doing dips after high school...probably because they are HARD! I put them back in my workouts few...

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Transform your body in just 15 minutes a day.


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