Blueberry Muffins

Ingredients: 1/2 cup plain oats 1 scoop of vanilla protein powder 1 whole egg 1/2 cup of blueberries Extra virgin coconut oil as needed 4 tbsp of water Directions: Add the 1/2 cup of plain oats, 1 scoop of vanilla protein powder and 4 tbsp of water into a large bowl. Stir until the consistency of muffin batter or a little thicker Use a spray on muffin pan to keep them from sticking to it ... Read More »

Total Body Warm Up Routine

Below you are receiving a complete total body dynamic warm up that can be used for resistance training. I included videos to demonstrate the exercises, and at the end of the post listed them out “on paper” so you can take the sheet to the gym with you. WHAT ARE SOME THINGS  A WARM-UP CAN DO? Improve tissue quality Increase elasticity and mobility of the major muscle groups, tendons, ligaments and joint structures. This also ... Read More »

Herbs and Supplements for Fat Loss, Inflammation, Stress, Appetite Suppression and More

I rarely venture outside of good quality protein powders, omega 3’s, and vitamin D supplementation. Saying this there does come come a time and place where they can be very beneficial, especially on a fat loss plan. In order to take supplements there should be prerequisites a majority of the time. If you are just starting an exercise or nutrition program it does not give you a reason to start wolfing down poor supplement choices ... Read More »

Chicken Rice Soup

Ingredients: 2 quarts chicken stock 4 carrots, chopped 4 stalks celery, chopped 1/2 yellow onion, chopped 3 medium sized boneless, skinless,chicken breasts cut into pieces 1 tbsp of extra virgin coconut oil 1/2 cup brown rice uncooked measure (Optional) Salt and pepper to taste Directions: Salt and pepper the chicken chicken breast. Bake it in the oven at 330 degrees Fahrenheit for 30 minutes or so that it stays very tender. Heat broth in a large ... Read More »

The Muscle Tone Myth: High Reps Don’t “Tone”

“High Reps don’t “cut up”, “sculpt”, “tone”, “shred”, or “define” a muscle, Yoga and Pilates cannot physically elongate you, and Santa isn’t real. Well, maybe the third statement is correct. Most people, especially females still believe in the fact that high reps will help them lose fat and “tone” up, and low reps with heavy weight will “bulk” them up. I have said this many times before, but I’m going to approach this in a ... Read More »

Excited Client’s Results Before Super Bowl XLVI

This is why I love my job. This was one of my email “check ins” on Saturday of this week. I asked one of my new clients Wendy if I could post this. As you can tell she super pumped about her results. Here’s a little background info on why… Cutting straight to the point, Wendy is a healthy individual who has seen dieticians, trainers and is also a very disciplined person who competes in ... Read More »

Upper and Lower Body Warm Ups in a Flash

Here are some quick warm up videos for anyone who splits up there lifting routine into upper body and lower body resistance training on separate days. I made the videos shorter by performing only a couple of reps on each drill. I want 10-15 reps on each exercise. If the exercise is unilateral, just make sure you do at least 10-15 reps on each side just like with the bilateral stretches. I’m keeping it that ... Read More »

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