Some of My Favorite Healthy Recipes

Eating healthy doesn't have to be tasteless and boring!  I love the way I eat and I want to share with you some of my amazing healthy recipes.  Here are four of my favorites right now.  I eat the smoothie bowl almost every morning for breakfast.  We made this soup the...

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Workout of the Day: Chest and Arms

Core Warm-Up Circuit: Plank Push Ups 15x each arm V-Ups 25x Roll Outs 15x   Superset #1: Machine Incline Chest Press 4×20-15-12-10 Cable Diagonal Wood Chops 4×15 each side   Superset #2: Cable Crossover Decline Flys 3×15 Straight Bar Triceps Pressdown 3×15   Superset #3: Push Ups 3×25 Dumbbell Hammer Curls 3×12   Superset #4: […]

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Workout of the Day: Killer Glute Workout

Warm Up Circuit (Perform 2 times) Quadruped Bird Dog  15x each side Quadruped Hydrant with a switch kick  25x each side Quadruped Butt Blaster  25x each side   Superset #1: Smith Machine Hip Thrusts  3×15-12-10 Lateral Band Walks 3×1 lap (about 30 steps total)   Superset #2: Hyperextensions 3×20 – squeezing the glutes at the […]

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Workout of the Day: Quick and Effective Shoulder Workout

Tri-Set #1: Plate Front Raises 3×15 Single Arm Dumbbell Lateral Raise 3×15 each arm Single Arm Bent Over Rear Delt Fly 3×15 each arm   Tri-Set #2: Cable Rope Front Raise 3×15 Cable Rope Upright Row 3×15 Cable Single Arm Lateral Raise 3×15 each arm   Tri-Set #3: Single Arm Alternating Overhead Press 3×15 each […]

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Workout of the Day: Back/Rows, Arms and Rear Delts

Super-Set #1: Close Grip Low Cable Row 4×20-15-12-10 Hyperextensions 4×25   Super-Set #2: High Row 3×12 Single Arm Reverse Grip Triceps Press Down 3×12 each arm   Super-Set #3: Single Arm Dumbbell Row 3×10 each arm Seated Dumbbell Overhead Triceps Extension 3×15   Super-Set #4: Reverse Pec Dec Rear Delt Fly 3×15 Cable Rope Neutral […]

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Workout of the Day: Motivation Monday Leg Workout

Tri-Set Warm Up: (Perform twice) Cable Rotations 20x each side Reverse Hyperextensions 25x Bodyweight Walking Lunges 1 lap (about 25 lunges total each leg)   Super-Set #1: 45 Degree Leg Press 5×25-20-15-12-10 Medicine Ball Slams 5×15   Super-Set #2: Seated Hamstring Curls 3×15 Hip Abduction Machine 3×25   Super-Set #3: Forward Facing Hack Squat 3×15 […]

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Workout of the Day: Extreme Plyo Workout

Warm up on a piece of cardio equipment for 5 minutes – moderate pace.   You will be doing 10 rounds total.  In round 1, you will perform 10 reps of each exercise in the circuit.  In round 2, you will perform 9 reps of each exercise in the circuit.  In round 3, you will […]

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Workout of the Day: Chest, Back and Arms

Superset #1: Barbell Bench Press – 3 sets of 15-12-10 (increasing weight each set) Dumbbell Single Arm Row – 3 sets of 15-12-10 (increasing weight each set)   Superset #2: Dumbbell Biceps Curl – 3 sets of 15-12-10 (increasing weight each set) Rope Triceps Pushdown – 3 sets of 15-12-10 (increasing weight each set)   […]

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Workout of the Day: Battle Rope and Jump Rope HIIT

Warm up on a piece of cardio equipment for 5 minutes – moderate pace   Battle Ropes 5 rounds of: 1 minute battle rope slams 1 minute recovery treadmill walk   Jump Rope 5 rounds of: 1 minute jump rope 1 minute recovery treadmill walk   Cool down on a piece of cardio equipment for […]

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Workout of the Day: Bodyweight HIIT Workout

Superset #1: Push Up to Downward Dog – 3 sets of 20 reps Mountain Climbers – 3 sets of 30 reps each leg   Superset #2: Pull Ups – 3 sets of 10-15 reps Jumping Jacks – 3 sets of 30 reps   Superset #3: Inverted Row – 3 sets of 15 reps Squat Jumps […]

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Workout of the Day: Legs and Shoulders

Tri-set #1: Leg Press – 3 sets of 15-12-10 reps (increasing weight each time) Leg Extensions – 3 sets of 15-12-10 reps (increasing weight each time) Seated Leg Curl – 3 sets of 15-12-10 reps (increasing weight each time)   Tri-set #2: Dumbbell Shoulder Press – 3 sets of 15-12-10 reps (increasing weight each time) […]

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Workout of the Day: Arms

EZ Curl Bar Preacher Curl 1 warm up set of 10 reps 3 sets of 8 reps (with 2-3 forced reps)   Close Grip Bench Press 1 warm up set of 10 reps 3 sets of 8 reps   Standing Cable Curl 3 sets of 12 reps (last set as a drop set)   Reverse […]

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Workout of the Day: Shoulders

Smith Machine Shoulder Press 2 warm up sets of 10 reps 3 sets of 8 reps (last set should be a drop set)   Seated Lateral Raise 4 sets of 10-12 reps   Superset #1: Barbell Upright Row – 4 sets of 10-12 reps Plate Front Raise – 4 sets of 10-12 reps (with 2-3 […]

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Workout of the Day: Legs

Barbell Squat 1 warm up set of 10 reps 3 sets of 8 reps (rest-pause)   Leg Press 3 sets of 15 reps (last set as a drop set)   Single Leg Leg Extension 3 sets of 12 reps each set (hold last rep for 10 seconds)   Superset #1: Romanian Deadlift – 3 sets […]

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Workout of the Day: Chest and Abs

Incline Bench Barbell Press (free bar or on smith machine) 2 warm up sets of 10-12 reps 3 sets of 8 reps (with 2-3 forced reps)   Flat Bench Dumbbell Fly 4 sets of 10-12 reps   Hanging Dips (chest focused) 3 sets of 10-12 reps   Cable Crossover 3 sets of 10-12 reps   […]

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Workout of the Day: Back

Neutral Grip Pull Ups (assisted or unassisted) 2 warm up sets of 8-10 reps 3 sets to failure (add weight if necessary)   Bent Over Barbell Row 4 sets of 10-12 reps   Superset #1: Reverse Grip Pulldown – 3 sets of 10-12 reps Straight Arm Pulldown – 3 sets of 10-12 reps   Wide […]

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