Leg Day with a Buddy is Best

Since I’ve been teaching at Flyght three days a week, I haven’t been lifting my legs as much as I’d like.  Leg day is my favorite, but I’ve been struggling to figure out when it fits in with my cycling.

Last week, Thursday I didn’t teach Flyght because of my wedding tasting, so I started the morning with 30 minutes of treadmill sprints.  I did some flat and some at an elevation of 10.

Later in the day, I was able to meet up with my friend, Ashton to get a killer workout in!

Here’s what we did:
4 sets/8 reps – Superset:squat_girl
Back squat (keep the weight challenging and get low!)
Pullups (because who doesn’t want a sexy back?)

4 sets – Superset:
Deadlifts (heavy) – 6 reps
Back lunges off of a riser/step with dumbbells – 8 reps each side

4 sets – Superset:
10-12 Single-leg leg press (to each side...

Read More

Weddings…so many decisions!!!

Of course, I make it a public statement to record my workouts and meals with you…and then BAM, I get hit with a cold that turns into a sinus infection.
Thanks winter and germs and sick people.
Needless to say, my workouts and nutrition were not on-point last week.  Does anyone else crave only soup and grilled cheese when they’re sick?  That’s all I want, if I have an appetite at all.  Oh well.
I use to be really bad at giving my body days off from the gym when I got sick.  I’ve learned the hard way that rest is the best medicine for a cold.  Not to mention I hate when people come to the gym when they are sick…gross, I don’t want your germs!  Stay home!
So I took Friday, Saturday and Sunday completely off…NO physical activity at all.
I would have taken more days off but I teach at Fly...

Read More

My Wedding Countdown!

Sooo, it’s been a while since I’ve written on here!
I’m not really sure what happened to 2014. I started the year with the best of intentions to write on this blog…and now it’s 2015…a month in. Whoops.

Don’t get me wrong, 2014 was amazing and was filled with life-changing experiences:

  • I received the Gold Award for Madison Magazine’s Best of Madison for personal training.
  • I became an aunt for the first time (Ryan’s brother, not mine ;)
  • I went on some fun vacations (annual girls Vegas trip is still going strong).
  • I watched friends get married and have babies.
  • My mom retired, which might not be my life-changing experience, but it sure was for my parents (and my mom’s ability to call me anytime during the day)!
  • Oh yeah…and I got engaged and started all the wedding planning “...
Read More

October 2014 Challenges-Weeks 1 & 2

I can’t believe it’s almost the middle of October!  Where has 2014 gone?

On the positive side, I love all things fall…apple orchards, pumpkin spice everything, leaves changing colors, crispness in the air…everything!  I especially LOVE October…corn mazes (we just went to Treinen in Lodi), pumpkin patches, pumpkin carving, hayrides, Halloween decorations, and scary movies!

Treinen Farm 2014 maze

Treinen Farm 2014 maze

The bad thing about October?  It usually starts the slow journey of falling off the healthy eating and fitness routines, continues through the end of the year.  October brings on Halloween sweets EVERYWHERE, and then all of a sudden it’s Thanksgiving and then 1,000,004 holiday parties…with food, food, more food, and booze.

My goal this year is to help my clients (and myself) stay ON the health a...

Read More

Why I love Arbonne Protein Powder

We all know, or you should know, how important protein is for building strong lean muscle.
But, did you know, that your post-workout meal is one of the most important meals of the day?!  Long story short (and without getting into the technical stuff), as you workout little tears are created in your muscles.  Your body needs a combination of carbohydrates and protein to help repair your muscles.  Proper repairing will help them get stronger, which leads to leaner muscle mass and less body fat (heck yeah!)!!!!  Not to mention, when you workout, you are using a ton of energy (or you should be), and need to get some food back in your system to repair your energy stores.ArbonneVanilla

Proper post-workout will help with:
* Better ability to build muscle
* Less soreness (yay)
* Improve the way your body u...

Read More

Healthy Frozen Strawberries

The weather is (slowly) warming up, which always makes me crave frozen, sweet treats!
However, ice cream isn’t on the everyday meal plan, so I went searching for some healthier snack ideas for summer.

I don’t know about you, but strawberries are my all-time favorite fruit!  They are so sweet and juicy, they’re always a great treat and craving killer!
Whenever I eat fruit, though, I like to pair it with some sort of protein so my blood sugar levels don’t skyrocket and then drop.  So, I often pair my fruit with yogurt or include them in a smoothie with protein powder, or best yet…top with peanut butter (my form of crack)!

I have no discovered my newest summer addiction:  Yogurt-Covered Frozen StrawberriesIMG_0158

All you need:

Strawberries (as many as your hungry heart wants for your treat…rememb...

Read More

5 Week Jump Start – Spring 2014!

Last week I was asked if I would run another challenge.  I’ve debated for a while about doing another challenge because I think often times they have opposite outcomes from what I want!
I want working out and healthy eating to be a lifestyle, not just a 5 or 6 or 8 week challenge where we go all out then resort back to our old ways after it’s over.  I’m the queen of this, there’s no denying it!
In the past, I have done bikini competitions, competed in challenges with clients, and seen great results!  The probelm was, I always deprived myself of things I love that I went overboard the other way and completely over indulged.  Whoops.

But, at the same time, I do understand people like a little Jump Start to get back on track.  The holidays can throw us so far off our ABFResize-0166normal schedules...

Read More

Prosciutto Cup Egg Muffins

IMG_20140129_144340_697

I know I’m not alone in finding mornings to be completely hectic!
My alarms goes off at 4:45, and it’s a mad scramble to get dressed, get breakfast, grab coffee (an absolute must) and get out the door!
Lately, the snooze button has been winning the war, which has lead to even less time to get ready.  So, what would make my life easier?!  A pre-made breakfast that can be quickly nuked and is ready to go!
I used ingredients we had in the house to make Prosciutto Cupped Egg Muffins!

Ingredients:
2 strips of uncured prosciutto per muffin
Eggs- free range is best (unfortunately, we were shorter on eggs then I thought, which I only had 5 eggs)
Egg whites  (I used Crystal Farms 100% Liquid Egg Whites)
Spinach
Assorted chopped peppers
Cooking Spray
Fresh group black pepper

Steps

Preheat oven t...

Read More

2014 – Year Of ME!

That title probably sounds a bit selfish, but let me explain…

14600371-work-in-progress-sign

At the beginning of each year, I ask that my personal training clients come up with workout and nutrition-specific goals so I have an idea of what to focus on during our workouts.  I also suggest they come up with some goals for all other areas of life.  (I believe in goals rather than resolutions, because resolutions are so often forgotten in a few weeks…let’s be real, how many of you have forgotten yours already?!)

I love when my clients can look back on their goals and see how they’ve been able to work hard towards, and accomplish what they want!

I also write goals for myself.  I write down what I want to accomplish health/workout-wise, work-related, relationship-specific, etc...

Read More

Beat The Winter Chill

Baby it’s cold outside, but that’s no reason to be cold all day!WhiteIcicle

Here’s a workout you can do in your house with little equipment:

100 jumping jacks
50 squats
20 pushups
50 high knees
30 dips
1 min plank
20 star jumps
Repeat 3x

Even though it’s cold out, don’t forget to drink lots of water still!  It’s a lot easier to forget during chilly temperatures.  (I even drink my water warm just to help me warm up from the inside!)

Read More