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...

read more

How To Do A Kettlebell Swing

The kettlebell swing is a great exercise if you do it right. It works your entire backside, shoulders and abs. - How to do a kettlebell swing: 1. Do not drop your chest - Keep your chest up, abs tight and drive through your heels not your toes. 2. Thrust with your...

read more

Bikini Bodies Are Made In The Winter…

“Bikini body’s are made in the winter” What does that really mean anyways?? Depending on your goals, it can mean 1 or 2 things. • #1. If you’re goal is to put on muscle then winter is typically a good time for that. Why? Because you need a surplus of calories to build...

read more

One Reason Why You Aren’t Losing Weight

Do you eat clean all week but still can’t lose weight?? This could be why⤵️⤵️ ✔️Monday through Thursday you eat clean💯 ✔️On the weekend (Friday-Sunday) you eat and drink whatever you want. 🍔🍻🍦 ✔️Monday rolls around and it takes Monday and Tuesday (possibly Wednesday)...

read more

Do Anywhere Workout

Quick Do Anywhere Workout: Do 30 seconds of each exercise. Rest 1-3 minutes between rounds. Do 3-5 rounds - Burpees - Mountain climbers - Jumping jacks - Skaters - Jump Squats

read more

One Pan Shrimp Fajitas

One Pan Shrimp Fajitas * 1 1/2 pounds of shrimp, peeled and deveined * 1 orange bell pepper, sliced thin * 1 small red onion, sliced thin * 1 yellow bell pepper, sliced thin * 1 red bell pepper, sliced thin * 1 1/2 tablespoons olive oil * 1 teaspoon salt * 1/2...

read more

White Bean Chicken Soup

2 tbsp olive oil 1 medium onion, diced 2 large carrots, diced 2 celery stalks, diced 1 jalapeño,diced (optional) 1 bay leaf 3 garlic cloves, minced 8 cups chicken stock 2 14 oz cans of white cannellini beans, drained and rinsed 2-3 cups shredded chicken, roasted or...

read more


Never made it to the gym on Saturday but we still worked out☺️ 10 Pushups (with or without a kid) 10 Squats 20 Mountain climbers 20 Toe touches 20 Superman’s 20 Sec. bird dog hold/side 10 Burpees 3-4 rounds ​[video poster=""...

read more

10 Organic Produce Facts You Need To Know

Disclaimer: I’m not calling organic produce bad or good, nor am I calling conventional produce bad or good. I encourage every family to do their research and to buy what fits their needs. #1. Pesticides are allowed in the growing of USDA Organic (United States...

read more

Skinny Pumpkin Latte

1.5 cups milk of your choice  1 tsp pumpkin pie spice (or a dash of each: cinnamon, nutmeg, ginger and cloves)4 Tbsp pumpkin1 shot of espresso (or 1/4 cup strong coffee)1 tsp pure vanillaSweetener to taste Stir or blend all ingredients together until smooth. Heat and...

read more

Breakfast: Oatmeal & Egg Whites

My breakfast for the last 8 years! I mix my egg/whites and oatmeal together.📝Notes: - I use Quaker Oatmeal - I switch up my fats between almond butter, peanut butter or walnuts - I sometimes sweeten it with a 1/2 tbsp of maple syrup or a 1/2 packet of 15 calorie hot...

read more

Real Food 🆚 Protein Bars

Where are your calories coming from....real food or fake food? This is a perfect example why not all calories are created equal. Bars are great when you're in a pinch, but you shouldn't be eating them daily. Whenever possible eat real food instead. Here's why:✅ Fills...

read more


Transform your body in just 15 minutes a day.


6 + 11 =