Thrusters & Protein Pancakes

Uncategorized Mar 27, 2014

Last night, the Crossfit Games announced the final workout of their Open.  The workout consisted of a descending ladder of 21-18-15-12-9-6-3 barbell thrusters and Burpees.  The weight for the thrusters is 95lbs for men and 65lbs for women.  Most of the thrusters I have ever done are with dumbbells, so I knew I wasn’t going to have the strength or endurance to complete the actual workout.  I’m not competing in the open, nor do I do much in the way of Crossfit, but I loved the workout so I wanted to use it as inspiration for my own workout.  I took this as an opportunity to work on thrusters, continue working on building muscle, and torch fat in the process.


As always, I refueled with a protein packed breakfast.  I made pancakes with Dymatize Cookies & Cream protein powder, spinach and mushrooms, and two slabs bacon.

Protein Pancakes

  • 1 mashed banana
  • 1 egg
  • 1 scoop protein powder

Whisk everything together and cook up!


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Mental and Physical Strength

Uncategorized Mar 23, 2014

In May 2012 I met Phylicia, my first client.  I was working in the evening and we were introduced around 8:00 PM.  She was quiet and unobtrusive.  At 24 years old, she was feeling sluggish and unhealthy.  She wanted to lose weight and learn her way around the gym.  Her breakfast at the time consisted of a can of Mountain Dew. Slowly, but surely she drank less and less Mountain Dew, and began adding a healthy breakfast to her morning. She no longer drinks Mountain Dew, or Soda at all.

In the beginning we met for thirty minutes two days per week.  Her initial strength was low, especially for someone so young. As time progressed we started adding in a third day per week where she would work out on her own. She began a couch to 5k program and in February 2013 we ran a 5k together – her first!

Throughout her journey, Phylicia steadily lost one to two pounds per month. Her body fat and/or inches went down every month, and she consistently listened to...

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New Goals and New Outlook

Uncategorized Mar 21, 2014

In October, I met with Kristina to take her on as a new client.  During our first week working out, she got so dizzy that her lips turned blue and I was convinced my morning would start with a call to 911.  After that morning we chose to build a foundation for her fitness and took long breaks between sets and during exercises.  Over six months later, she can do that same workout she did the first week, with far less effort.  She has faced many obstacles on her journey, and her attitude has never wavered.  We meet twice a week, but her son, between ear infections, fractures, and normal three year old sickness, has had to miss school many times, which means we miss meeting up.  On those days I send her a workout, and she ALWAYS does that workout and sends me her feedback afterward.

When we first began Kristina told me she wanted to get healthy “but if I lose weight along the way that would be great.”  She told me she weighed herself, but...

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Arms, Legs, and Coffee Protein Shakes

Uncategorized Mar 19, 2014

It has been an exhausting week where I have had little sleep (despite my best efforts!).  Thankfully, I have still been dragging myself to the gym and putting in hard work, which then exhausts me more.  Yesterday I let myself sleep in before heading off to the gym, but not everyone has that luxury.  Sometimes it is all you can do to fit in a 20 minute at home workout before bed.  After my workout today I refueled with this delicious coffee protein shake (recipe below), as well as spinach and mushrooms, two eggs, and two slices of bacon.  My body and tummy are happy!


Coffee Protein Shake

  • Chilled coffee
  • Water
  • Ice
  • Protein powder (I used Dymatize Iso-100 Cookies and Cream protein powder)

Blend until creamy and drink that delicious nugget!

Arm Workout

  • Wide grip lat pull down 4×15
  • One arm dumbbell row 4×15 each side
  • Bent over barbell row 4×15
  • Underhand Lat pull down (close grip) 4×12
  • Chin-up (I did assisted with 70lbs) 4×12...
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6 Spring Activities

Uncategorized Mar 17, 2014

Now that the weather is somewhat warmer (maybe?) I put together a fun list of ways to enjoy the outdoors in the warmer weather.  Here is my article from the magazine for which I write:

Included in the article is a fun playground workout!  Enjoy.

Here are a few recipes I have made recently to ensure healthy eating throughout the week:

Butternut Squash Lasagna (From Primal Cravings Cookbook)


1 lb Hot italian sausage (I get two packs of the apple chicken sausage because I usually make it when people who don’t like spice are eating it) – I also like to add one green and one yellow zucchini diced, but the recipe does not call for it.
1 red onion, chopped
3 garlic cloves, minced
2 cups pizza sauce (I haven’t been able to find pizza sauce without sugar so I’ve been getting pasta sauce with real ingredients)
1/2 Cup roasted red peppers (about 1 whole)
1/4 Cup EVOO

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Uncategorized Mar 15, 2014

There is a lot of hoopla about cleanses, and a lot of valid points for both sides of the argument.  While many people do cleanses to lose weight, the health argument for doing a cleanse is to detox the body.  Though the body naturally detoxes itself, today’s environment exposes us to so many toxins that our bodies may not be able to keep up with all of the detoxing it needs.  Some cleanses call for eating broths and vegetables for the day, while others call for squeezed lemon with cayenne and maple syrup.  There are also several companies who sell cleansing juices, teas, pills, etc.  Yet another option is juicing your own juices and making your own soups.

I have done blue print cleanse before.  Just after college I did a three day cleanse, and I remember feeling energetic and healthy.  I was somewhat active, making sure to wake up in the morning and get in a 45 minute workout with some cardio and light weights.  This weekend I...

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Extra Sets and Calorie Counting

Uncategorized Mar 13, 2014

After a bit of a hiatus, I’m back!  I have two completely unrelated topics to touch on today.

Ever since I began working out and lifting, I have always stuck by the rule of doing a minimum of three sets of five exercises, 12-15 reps.  If I could do 12-15 reps I would go up in weight.  I have always known that I can do more than 5 exercises, and/or more than five sets, and often have my clients do more, yet I never applied that to myself.  This past week I’ve increased my workouts to four sets per exercise, and have done closer to six or eight exercises during my workouts.  In just a week, I can already see a change in my strength!  I am a creature of habit, which can be great for fitting in my workouts, but isn’t always a positive for workouts themselves.  It is always great to switch things up once in a while to keep your body guessing and working hard.


Switching my mentality about working out was difficult, but equally as...

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