Holiday Fat Loss NOW!

A few weeks ago I stated that I would be losing a bit of fat on Instagram…..and it’s in full swing.

SO, I thought it would be helpful for you to see how I go about this and for me to drop some educational bombs on fat loss fundamentals.

Let’s get down to business……

fat-loss_2 She looks thrilled with her apple doesn’t she?

OK, fundamentals FIRST.

  • You MUST obtain a muscle base before fat loss can occur. Don’t try to fast forward this part ok? If you have not been strength training regularly, then earmark what I’m doing here and come back to it in a few months.
  • You still have to eat.
  • Your workouts MUST be intense….not long.
  • Train thoughtfully and recover well.

My own personal goals are pretty easy and pretty cheesy…….I want to fit into jeans :) that’s one of them. Plus, I want to side step the inflammation I deal with and I want to increase my mobility since I have lost quite a bit. The majority of my workouts are based in my home gym, but I’ll give you some workout recommendations at the end of the post. PLUS, I post one of my workouts each week too, so you’re golden.

rockin abs This was  couple of years ago when I was intermittent fasting regularly. I have since put on about 11 pounds of MUSCLE (cue flex) :)


I love food. Not in an unhealthy way mind you, I simply love what can happen when you marry the food that works with you and the eating style that works with you.

DISCLAIMER: I am about to tell you the eating style I choose. This is because it has always worked in the past to help me shed unwanted fat (not to be confused with weight) and squashed my inflammation. This is NOT a way of saying everybody should eat this way. Always do your homework before you embark on dietary change. If you have any chronic medical conditions, consult with your physician.

I am a happy intermittent faster. I’ll post more about the ins and outs of that later, but for the purposes of THIS blog I am simply telling you what I do.

I prefer a 16/8 fast, meaning that I fast for 16 hours and feast for 8. Pretty simple. I break my fast at 10 a.m. which is usually when my workout ends, and I have my final meal about 6 p.m. This works really well with my client schedules and responsibilities as well.

What does it mean to fast and feast?

I still drink coffee in the morning with a splash of non-dairy creamer, but stay below 50 calories. I drink 10 grams of BCAA’s while taking Debbie to school and 10 more during my workout. My workout duration is MUCH shorter now, but also more intense. I am using MMA conditioning training to help address imbalances and really tighten up my body. My workout ends around 10 a.m. and I will break my fast with a post-workout meal. That is usually a scoop of whey protein, 1/2 scoop of casein protein, and a piece of fruit. Then I’ll have a larger meal about an hour or so later. Depending on the day, I may have 2-4 more meals varied in size. I am eating intuitively and making sure I am getting my micronutrients in as well as my macronutrients. A breakdown of most meals is on my INSTA account.

More details on all the surrounds IF will be talked about soon.

Wrap a bow on it:

  • Fat loss requires a muscle base and I have spent the last 2 years piling muscle on.
  • I am EATING using intermittent fasting 16/8 protocol and choosing healthy foods even while some treats sneak in.
  • My workouts are shorter and more intense, really focusing on core.
  • I am also recovering smarter, utilizing nutrients as well as foam rolling, trigger point therapy and daily doses of yoga.

Hang with me and watch things change :)


OH, side note: I have also ditched dairy and alcohol (during the holidays!!!!) due to the fact that they have been causing slight allergic issues. How can you tell? Pay attention to your food and how you feel!


FREE back and chest workout

How about a totally FREE workout each week????

Yeah, I thought that would be helpful.

Take a walk through my training journal with me and learn about exercise sequencing, loading techniques and conditioning to get the body you want :)

Workout of the Day: Chest and Back.

I performed this exact workout yesterday and logged it into my BODYSPACE account this morning. You can click the link to BODYSPACE and view my workout.

Here’s the basic breakdown.

I warmed up with a 1000 meter row (took about 6 mins) on the rowing machine, then I did 4 sets of 20 back extensions and 2 sets of assisted pull ups. Trainer Tip: Warm up the body part you are WORKING! Don’t hop on the treadmill if you’re working upper body.


Meaty meaty!!!!! A little #pumpday inspiration from #backandchest today #figure #physique #doit #bodybuilding
The Workout (whole thing, with weight used, is on BODYSPACE)
Underhand barbell row 2x warmup with the bar
4 working sets of 12 reps
Incline DB pec fly 4 sets of 12 reps
Straight arm pull down 4 sets of 12 reps (kind of the theme for the day)
Machine chest press 4 sets of 12 reps
Standing reverse flys 4 sets of 12 reps
Incline DB press 4 sets of 12 reps
High Hammer Lat Pull 4 sets of 12 reps *** if your gym does not have a Hammer strength machine, sub a lat pull down
Trainer Tip: Form is KING when it comes to results of any kind. Pay attention to form THEN add weight. Today’s workout was a bit light for me as I was recovering from a tender rhomboid.
Enjoy the workout and let me know what you think!

Legs for DAYS workout write up PLUS upcoming challenges

Oh hey!!!!!!!

So, if you follow along on INSTA then you likely know that my regularly scheduled leg day was derailed a bit. I got to think outside the box and play around a bit :)

Before the workout, I feel it is best to explain WHY I do certain things… see, I got LEGS. I have big legs and have had them all my life. They gain easily and in order to keep them lean, I have to workout in a specific manner.

legs and glutes leg work Musclemania LEGS Insert leg song of choice here…….

This is the last year of leg changes. My quads are over excited little boogers, so I work the heck out of hammies and glutes, leaving quads alone for the most part. That’s just what works for me!

This workout is minimal equipment and was done in my garage. You can feel free to add a bit to it if you like. You will need a timer of some sort at the end (I prefer Tabata Pro App).

First, warming up is CRITICAL! I use a variety of moves to warm up my hips, hams, glutes, lower AND upper back as well as core work. This will make sure your work environment is safe.

Now, the fun part :) This workout contained 3 distinctive parts.

Round 1: loop or therapy band (a regular exercise band can work, or body weight is you have nothing).

Perform each move 30x with no rest between sets

Lateral walking

Banded squat

Monster Walk

Round 2: you need a heavy dumbbell or kettlebell, bench or raised surface and a band for upper thighs

Perform in a circuit, 4 sets of 15-20 reps each (I used kettlebells, 25-44 pounds)

Sumo squat (4×15)

KB Squat on bench (4×15, butt touches bench)

Banded hip thrust (4×20)

Round 3: the Cinnamon Bun Burner :) You can do this with NO weight, but I used a 25 lb KB

Set timer for 30 seconds of work and 5 seconds of rest, 6 cycles, 5 Tabatas (if you have the app; otherwise you are simply going through the whole thing 5x)

There is NO resting here.

Single leg hip thrust Right

Single leg hip thrust Left

Alternating side to side lunge (sometimes called a sliding lunge)

Single stiff leg dead lift Right

Single stiff leg dead lift Left

Reverse hyperextensions

Do this 30 seconds per move, 5x through for roasty-toasty buns :)

Make sure to refuel afterward (I chose a Len and Larry’s Cookie and some protein) and drink plenty of water.


If you’re tired of starting over all the time, try the Fall Eating Challenge HERE.


Also, follow me on INSTAGRAM and take part in a totally FREE fat loss challenge for the holidays.

I’ve been working tirelessly to pack on muscle and the holidays seem like a great time to lose fat right?????

Really, we all get tight on time during the Thanksgiving and Christmas season….soooooooo, I’ve decided to try something a little out of my box of comfort and see where it can take me. I’ll be experimenting with Intermittent Fasting (which I already do a form of) and HIIT training each day. This will cut my workout time down and allow me to focus on other fun things about the season, like making and eating cookies. Wait, that went south……but we all know I do it. So, you can follow me on INSTA to get my daily workouts, my eating philosophy, my cheater cheater pumpkin eater recipes, AND my world famous, not-spending-my-time-on-this-and-always-in-bad-lighting-PHOTOS!!!!!!

You’re sold right?

The cool thing is we’re all just along for the ride here. Wanna learn the HOW TO of succeeding? Try the eating challenge. Wanna see pics and follow HIITs? Do the INSTA challenge. Wanna be a bad A? Do both :)

Got it?

Let’s get it together!!!!!!!!!


HOW TO bounce back from an overindulgence

So, I’ve noticed something at the gym this week: PEOPLE.

People everywhere……

The gym has expanded in number for 2x what it was when I left Saturday morning, AKA: Halloween.

Gyms and fitness centers see a spike in attendance between Halloween and Thanksgiving, only to be followed by a severe drop until the New Year.

It’s an interesting turn of events usually brought on by one common thread: overindulgence. :)

Guilt by food is fascinating to me because I can now look at from a different vantage point. I too was riddled with guilt following every Reese’s peanut butter cup and loaded cheeseburger, but things have changed as I see things for how they are. Want to join me? Read on for some tips on how to bounce back from any overindulgence.

  1. Realize that 1 meal, or 1 day, or even 1 weekend will not completely derail ALL progress. If you are CONSISTENT with your workouts, you’ll be OK. Treats can even help the fat burning process along if you are in a fat loss stage that requires lower calories (I try to stay away from those personally…).
  2. The more you think about it, the worse it gets. We rarely give the mind credit for how powerful it really is. If all we focus on is a “misstep” in the nutrition game of life, then our body will remain focused on that instead of the all-consuming task of building muscle or burning fat. So, take a deep breath and, like a favorite Disney character….let it go.
  3. Use your overindulgence to your advantage. You have some extra energy stored up now, so use it. Take this opportunity to ramp up your strength training, try out that new class, or test out your endurance. Food is fuel and even treats can be useful when you’re working on your fitness.
  4. If you are like me and follow carefully calculated macros (cause nerds like us dig that), you can usually factor your treats into your macros and move on with life.
  5. Be prepared. Don’t be a statistic of the holidays due to being ill-prepared. Keep foods on hand that give you energy and either limit yourself to a certain number of treats per week OR sprinkle them into your macros throughout the week.

The way I want you to see it is this: health and fitness is a large scale project and any slip up is just a blip on the radar. Dust yourself on and move forward, no tedious cardio sessions required.

If you find that you do have some serious issues with food and feel as though you LOSE CONTROL, consider signing up for the Fall Challenge and learn to live and eat in balance.



2015 Holiday Eating Challenge!!!!!!!! Sign up here

I’m so pumped about this particular challenge ya’ll!

We all know that no matter the health/fitness goal, nutrition is 80% of our results. So why aren’t we ALL seeing results when there is loads of nutrition info????

Because, eating.

Our viewpoint of food and eating in general is askew and I am here to help YOU get your eating mojo back. Fact: you CAN make food work for you instead of you always working for your food.

Check out the video to see BO ;) and some lady talking about the challenge….


OK, now that you’ve seen that, let’s recap.

Who needs this challenge?

Check out the following and if you answer YES to any, sign up pronto:

  • You jump on new diets all the time
  • You want to know what friends are eating (or not eating) to see results
  • You’ve tried diets before and always feel like you fail
  • You feel like you NEED somebody to tell you what to eat (or not eat)
  • You can stay focused for a while, but will binge eventually
  • You seriously feel as though you are always working out just to earn food or burn off food
  • You are always away from your goal
  • You consider yourself an emotional eater (eating when happy, sad, bored, depressed, anxious, etc.).
  • You have a “GOOD” foods and “BAD” foods list
  • You feel guilty when you eat an indulgent food
  • You eat differently based on who you are around OR the time of year…..or both
  • You feel as though you have NO clue when it comes to feeding your body and fueling your goals
  • You are a frequent dieter
  • You feel as though you have to take away food in order to see results
  • You sometimes binge eat and feel you cannot control yourself around certain foods
  • You struggle with cravings

Did I miss anybody? :)

I get it, because I’ve been there…….


New mom to a baby and toddler. I was 23 and felt 80. I had recently taken on vegetarianism because the vegetarians I read about were skinny and all I wanted to do was SHRINK. I was sick all the time, tired all the time and severely depressed…….and I ate far less then than I do now.


OK….so I get some of you may think this is OK, and so did I. But I’m going to get real. I fought EXTREMELY hard for this body. I would avoid eating out at all costs for fear of overeating and I would NEVER indulge in birthday cake or ice cream. I did a couple hours of cardio a day and tried to “tone” anything that looked off to me. I was weak and tired. I had a long list of foods I couldn’t eat and became upset if my family brought them into the house. I would often binge and then rely on laxatives and unhealthy hours of heavy duty cardio to “work it off”. I achieved getting smaller at a large price. My joints still suffer from the deprivation and impact, but more importantly it nearly destroyed my family.

Strong Camp 78

ABS checkin Disney

Musclemania 2015 Front Side Pose


These are the very beginning of eating to fuel and overcoming eating disorders and disordered and emotional eating, followed by the “meaty” part of contest prep (before we started to beat the fat off), to competition day and what is really more normal look (sans makeup though!).

This is strong. I eat when I am hungry and I eat what my body REQUIRES. I expect a lot from my body and deal with the injuries I inflicted by being a bit kinder in turn. I have birthday cake, chocolate, wine, ice cream and gummy bears (YAY!) in my diet and stay strong. I eat for goals, not for size (except muscle is a goal of mine).

The point is, I have been on both ends of the spectrum and I know not only what it’s like, but what it takes.

Make this Christmas the one you give your healthiest self to others. Unwrap the ties that bind and step up to a new food world where you are in control.

Remember! The limit to class is 10-12 MAX (no exceptions). This is due to the fact that I’m trying to keep it small enough to be personal.

Cost is $100 and covers everything you need to succeed.

Professional trainers welcome and encouraged as well :)





National Breast Cancer Awareness Month…I’m aware

I’ve sat on this post for a while (like years), but feel as though time is of the essence.

October is breast cancer awareness month, as you know unless you live in a cave dwelling.

What started as a way to bring more awareness to this devastating disease has quickly spawned into a media and marketing monsoon…and I don’t dig it.

Those affected by breast cancer don’t need a month to remember. It’s every day for them. Victims of cancer for their lives far more than one month. Family and friends remember and pray year round. For those of us who have lost a loved one, we never forget the devastating toll.

Breast cancer awareness month was founded in 1985. The intention was clear: this month was to remind us to check ourselves, schedule yearly exams, donate to charities for research, etc. Now, it’s the month where you can buy anything pink…..and a TINY portion of what you paid go to research. I mean tiny… ameba-sized. The marketing has gotten out of control as company profits skyrocket during October. I will note that there are still a couple of decent companies who DO give, but most use October to increase profit sales.

Why am I being so gut-wrenchingly honest?

I lost my best friend to breast cancer 20 years ago this month.

My mom died on October 29, 1995. Her journey, from diagnosis to death, was less than a year. I was fortunate to have spent my formative years with such a wonderful woman, but I have lived the majority of life without a mom.

I have been running from this month for 2 decades now and it’s about time I face it. So, I have spent some time researching how we can REALLY make a difference.

Below are some ideas to start a new way to help all those affected by breast cancer:

  1. If you simply can’t help yourself from buying pink stuff, please research the organization to make sure the MAJORITY of profits go to research.
  2. Donate what you would spend directly to the research center, local care group, or local hospice center.
  3. Consider donating your time to a local oncology center. Many need volunteers to sit with family members, walk people to appointments, pass out gifts and even teach yoga classes (if you’re qualified).
  4. If you’ve been waiting for a reason to chop your locks, consider donating them for wigs.
  5. Help out a family who may be going through treatment right now.

These will get you started on the path to truly helping.

Also, go ahead and make the doctors appointment you’ve been putting off. Better yet, go with your girlfriends and make it a yearly date. Talk with your doctor about the reality of your family history and risks. Perform your monthly exams. Keep the sugar in your diet to a minimum and lift some heavy weights regularly. Talk to your family about detection and prevention. Remember to keep your health a priority.

So, is this month worth it? You bet! But I do think we can do better…



National Breast Cancer Awareness Month: An Infographic

Cause everybody digs infographics right?

BHG_BCA_month_optimized_v02 (1)

This information infographic was provided by Bankers Healthcare Group.

It’s yours for the taking :) Simply right click, save as and keep it in your records. Better yet, share with friends and stay educated.



Inflammation and what you can do about it….


I got it.

Actually, it has come to my painful attention that many people walk around with it.

Don’t get me wrong, inflammation is actually a favorable process and much needed in our bodies. Chronic inflammation and inflammatory disease however, is not so awesome.

For our purposes, we’ll be focusing on the latter.

Over the summer, I was experiencing a hodgepodge of different symptoms. Nothing was really WRONG, but everything felt a bit OFF.

I was instructed to take some time off from lifting since it could be overtraining (I was unconvinced as to that, but what the heck). So, I did bodyweight exercise and PIYO for a month….and it just got worse.

SO…I found a chiropractor and started getting adjustments. My upper body was rocking, but my lower body (lower right quadrant specifically) was getting far worse.

Ultimately, I found myself crying in my docs office begging for some kind of diagnosis. To date, we’re still working on an actual diagnosis, but we are closer and finding that my issues are inflammation related.

Before I move on, I must digress for a moment. It is not my lifestyle or contest prep that caused the inflammation (several doctors have assured me of that), rather it is the past sins I forced on my body that more than most likely contributed (starvation, chronic dieting, over training and WAY too much cardio). So….now that I have cleared that up…

Chronic inflammation and pain is no fun, BUT there is something you can do to help lessen the severity. BTW, I wrote an article on this in GORGO mag, go check it out.

In the interest of taking control of inflammation and the fact that it is finally Fall, here is my BEST Anti-Inflammatory Soup Recipe and it will lead the way for an entire series on inflammation.


Weekly Anti-Inflammatory Soup

Seriously, I make this once a week and we eat off of it all week long. Pair it with chicken for more protein OR fish for more inflammation fighting power.

FIRST, please do not boil all your veggies in water or stock for soup…..that’s just nasty. Also, realize you need to wash stuff and I shouldn’t have to tell you that.


1 onion, diced

1 whole head of garlic, diced

6-10 carrots

4-5 celery stalks

1 container pre-sliced mushrooms (unless you fancy slicing them)

2 diced bell peppers

Small red potatoes to your heart’s content

2-3 tablespoons coconut oil

Hot water, cause it’s soup DUH


I NEVER Measure seasonings and we have different tastes anyways. Pick and choose what works.



garlic (yeah, we love garlic in this house)


smoked paprika


NOTE: turmeric can be used in small doses and is great for reducing inflammation


Pay attention now……

In a soup pot, place coconut oil, onion, garlic and salt. Listen for it to talk to you.

Then, add your mushrooms and cook a few minutes until they become quite soft and start to cook down a bit.

Next…add everything else EXCEPT water.

Cook down, stirring occasionally, for about 10 minutes.

Finally, cover with hot water (seasonings should already be in), bring to a boil, cover with a lid and let it sit for about 30 minutes.

What you have left is a fantastic and extremely tasty vegetable soup, ready to go to work in your body and warm up those Fall woes.

And your family will thank you for not boiling everything in water…..cause that’s nasty ;)

To your health,




Hiatus is sometimes necessary

Have you ever had something eat away at your heart because you know you simply HAVE to do?

Have you ever felt like life may be getting your leftovers because you aren’t focused on the most important things?

Well, I have had that feeling for some time now and as a result I will be taking an extended break.

I don’t want to leave you completely empty handed, so I have listed some of the most popular links and search items for your viewing and educational pleasure :)

It’s better to take a break and gain some focus than to go halfway with anything right?

Looking for ways to tighten skin pre and post weightloss? I have you covered in the store.

Nutrition Short Cuts help you view your food in a different light without upheaving your whole life.

Body Image can be a struggle for many of us. Read on HERE about ways to improve yours.

Want to train like me? Here is a look into my training as I get ready for competitions or just being an awesome individual at life :)

There’s LOADS of free info and beautifully written guest posts on the blog as well, so feel free to browse.

I’ll be busy writing a devotional and Bible study for women who struggle with worth in this fast paced world.

Until next time, keep moving forward!


FREEKEH Foods Review and Recipe

Over the past few weeks, I have had the chance to review (meaning cook and eat!!!!) the fabulous Freekeh Foods.

Curious as to what Freekeh really is? I’m glad you asked :) Read on for this info straight from the source:

What is Freekeh?

So glad you asked! Freekeh is a process which means “to rub” in Arabic. Freekeh was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. Most folks would sulk over their misfortune, but the crafty villagers rubbed off the chaff, cooked it up and “Eureka!” Freekeh was created. We’re proud to offer you this tasty, nutritious ancient grain with a funny name.


So what do you do with Freekeh?

The question should be… what can’t you do with it? We love it in soups, pilafs, salads, you name it! There really is no wrong way to Freekeh! So go ahead — unleash your imagination and make it your own. Adopt it, fall in love with it.


Freekeh truly is one of the most versatile grains I have worked with AND the texture is amazing. I tried two different types (regular and rosemary sage) and was able to find LOADS of recipes on their site.

The family favorite was the Freekeh Jambalaya. We had this after returning from a trip to New Orleans, where we tasted the real deal. The Freekeh Jambalaya was a winner and hit the spot :)

Freekeh is a nutritionist approved way to add more healthy grains to your diet and reap the benefits from fiber, carbs and all natural goodness.