As a recovering Starbucks addict I think the most common question I get asked is what I order at Starbucks, we all know we should eat our calories not drink them but there is something insanely comforting about the little green mermaid lady on this cup…so here is a calorie free way to get a […]

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This is a super easy but effective way to reduce a little bloating naturally and with summer just around the corner who doesn’t that!   1 Gallon of Distilled Water Fresh Mint Fresh Grapefruit Slices Fresh Lemon Slices Fresh Lime Slices 1 T of Apple Cider Vinegar Let it sit and culminate for 4 hours […]

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HIIT Cardio (High Intensity Interval Training) is one of the most effective ways to burn fat, maintain lean muscle mass and has been proven to be incredibly more effective than long drawn out “steady state” cardio (Thank God because who on earth even has time for more than an hour of cardio a day!). This is […]

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Back and Biceps Lat Pull Down: 4 sets of 15 reps Seated row: 4 sets of 15 reps (go up 5 lbs each set) Dumbbell Curls super set w/ Hammer curls 4 sets of 15 reps Preacher Curls 4 sets of 15-18 reps Bent Over Row 4 sets of 15 reps Ab Circuit:  repeat x 4 Roman twists w/ 25 lb plate or dumbbell […]

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2 Scoops of Chocolate Whey Protein ¼  Cup of Coconut Flour 2 T of Unsweetened Shredded Coconut Flakes 3 Egg Whites ¼ Cup Unsweetened Vanilla Coconut Almond Milk 1 t Vanilla Extract Coconut Oil Cooking Spray Directions: Combine dry ingredients into a medium size bowl and mix thoroughly In a separate bowl add egg whites, […]

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- Wide stance squat 4 sets of 15 reps – Dumbbell step ups 4 sets of 15 reps -Dead lifts 4 sets of 15 reps Super Set w/ 15 box jumps -Dumbbell sumo squat 4 sets of 15 reps -Hack squat 4 sets of 15 reps -Front squats 4 sets of 15 reps Super set with 20 jump squats -weighted […]

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Bulgarian Split Squats-20 Reps Pull-ups- 20 Reps Flat dumbbell press-20 Reps Walking Lunges-12 each leg Inclined bench press-20 Reps Pull-ups -20 Reps (Repeat Circuit 3x) next… Hanging Oblique Raises- 20 Reps Strait Leg Raises-20 Reps Bent leg tucks-20 Reps (Repeat Circuit 3x) and Finally… Sprint Shuttles (10 Shuttles) Burpees -20 Jump Squats-20 Alternating Press Ups-20 […]

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