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Get Your Body Spring Break Ready with These Products


Spring break is right around the corner, which means bikini season is coming! Have you been working on your bikini ready bod for spring? It takes a lot of hard work to achieve that toned tummy, slender leg look that makes you feel fab on the beach! But beyond hard work, you can speed up the process of reaching your body goals if you have the right products.

These four products will help you make changes significantly faster and will help you stick to your workout commitments.  


1. PEScience TruCreatine Supplement

To put it simply, creatine helps you perform optimally during your workouts so you can create a body you love as quickly and effectively as possible.

Taking creatine helps with strength, performance, and muscle development because it helps your body make more ATP faster than it could on its own.

ATP molecules provide your body with the energy that it needs for day to day activities and also for exercise! When you’re performing at a high...

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Six Pack Abs Workout for Women


Swimsuit season is fast approaching, which means more and more of us are working on shedding the winter layer and bringin’ on the toned tummy six pack!

Having a strong core brings balance to your body overall and prevents injuries. Not only that but it also prevents back pain and helps you to maintain good posture.

In other words, there’s more to abs than just looking fabulous!... but it’s definitely an added bonus. ;)

Below is a fab ab routine I’ve used to get my tummy ready for bikini competitions and summer vacations alike-

I started with 4 sets of 20 reps of each of these and increased by 5 reps each week. Your abdominals are very quick to recover from muscle trauma and can be worked during every workout if you choose to. In general, if you are a female looking to “tone” the tummy and achieve the look of a small waist, it is best to limit the amount of oblique training you do and focus on body weight and light weight ab exercises.


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How to Warm Up & Why It's Important

workouts Mar 03, 2018

Warming up and stretching matter.

And there’s a strategic way to go about it.

I used to try to get warm ups over with as fast as possible mainly because I get impatient and feel like it’s taking away from the real play time. BUT I’ve also learned the hard way through injuries that it’s key to your continued improvement.

Why is it important?

Warming up gets your heart rate up, increases your circulation, and raises your body temperature. All of these factors are important because they help prepare your body for exercise by loosening your joints and raising blood flow to your muscles. Warming up also prepares your body for very specific ranges of motion it will endure during exercise, thereby preventing injuries.

SO… how do we do it?

1. Start your workout with some light cardio to get the blood flowing. I’m talking LIGHT. Sometimes I get overly excited on the treadmill and it turns into full on high intensity cardio. This isn’t...

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The Truth About Detox Cleanses for Weight Loss

detox diet weight loss Mar 02, 2018


There are soo many dieting options out there that it can be incredibly overwhelming and confusing to figure out what actually works. Detox cleanses have become a fairly popular choice for people looking to get healthy, lose weight fast, and detox their body.

Unfortunately though, I think they’re BS.

The main purpose of a cleanse is to eliminate toxins from your body. That alone is counterproductive for your body’s health…

Huh? Allow me to explain.

Everything is toxic to some extent. We consume toxins in all the food we eat, we put them on our skin, on and in our bodies... they’re everywhere. But things have different levels of toxicity- i.e. different probabilities that they will cause disease when they come into contact with your body.

The vitamins you consume in your food everyday? Guess what? They’re toxins. In reasonable amounts, vitamins help your body function optimally. In extreme amounts though, they can lead to serious health...

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5 Tips to Lose 10 lb - Weight Loss Tips for Women

Uncategorized Mar 01, 2018


I know you... you've been struggling with weight loss and you're freakin' over it, right? You've tried every diet under the sun. It seems every other week you're told to try something new: cut carbs, cut fat, try fasting, do a cleanse. 

It's starting to get super annoying... none of these diets have been sustainable. Throw on top of that that your workouts feel boring and you're tired of feeling like you have to do a ridiculous amount of cardio to see results.

You're over it and I'm over bad information being given to women who feel like they have to suffer to see results. I'm here to tell you it's SO not the case. 

Here are my top 5 tips to lose 10 lb:
1. Figure out your why.

Make a list of reasons this goal matters to you. You can have all of the health and nutrition information in the world but if you don't have a very specific understanding of why you're doing this, you will never reach your goals!

I guarantee you that figuring out...

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Juggling Work and the Gym : How to Balance Work, Life, & Exercise

Uncategorized Feb 27, 2018


Sticking to the plan can feel next to impossible when life happens - as someone who has always been career motivated, I’ve had a really rough time trying to stick to a workout routine myself at times. Some days, it’s like I couldn’t push the “off” button on work and make a little time for myself. I dealt with feelings of GUILT around taking that time to workout.

Other days, it was out of laziness… I’d get home and think to myself - the last thing I am looking to do right now is get off my butt, turn Netflix off, and go sweat it out.

Does that sound like you? First let me say this - you could make the argument that if you are this career driven, taking this time is VITAL to your success.

Reframe the way you look at this time spent: you are clearing your head, relieving stress, and preventing burnout so that your time spent in the office allows you to be 100% on your A game.

The next piece of this is learning to be kind to YOURSELF...

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The Most Effective Diet for Weight Loss

Uncategorized Feb 25, 2018


Hey there!

I wanted to dive into a couple of different dieting styles and share why they ALL work (if they fit your lifestyle) and express some thoughts/opinions on each of them.

Before I dive in, please know that the most effective diet is the one that feels the most sustainable for you personally. If your diet is putting you in a caloric deficit, it will cause you to lose weight. The diet you choose should be based on your lifestyle and what fits best for you.

  • Intermittent Fasting: You are only allowed to eat within a certain window of time during the day. Some people choose to fast in the morning when they wake up and some people choose to wait until night time and then fast before they go to sleep. Why does it work? Because you can only fit so much food into your available window! There are other potential benefits to this lifestyle but, in general, the weight loss is a result of the caloric restriction associated with having less time to eat.
  • Keto: Your diet is low...
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4 Tricks to Stay Healthy When Eating Out

Uncategorized Feb 23, 2018


It's okay to eat out at your fave restaurant, I promise! Don't feel like you have to stop living your life to stay healthy. Here are some tips to nix the binging: 

1. Eat something small before you go.

  • Think of it this way - if there's a wait to be seated, you're gonna be starving by the time you're at the table and then you'll STILL be waiting to place your order/waiting for your food to cook.
  • Showing up hungry means you might overdo it on chips and salsa or appetizers..... not speaking from experience or anything..... 

2. Ask for a takeout box as soon as you're seated. When your food comes, put half of it in the box immediately. 

  • We both know that restaurant portions > human portions. Portioning the food before you even chow down means you won't mindlessly scarf down the whole family sized plate. 

3. Drink water.

  • I can think of a million reasons this matters, but let's start with- soda has approximately a metric shit ton of sugar. Sugar...
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3 Steps to Bouncing Back When You Fall Off the Fitness Wagon

Uncategorized Feb 23, 2018


Falling off the wagon sucks.

I’m sure you’ve been there too. Your diet and workout plan is going great until it’s not. You have a bad day at work, you get in a fight with your boyfriend, your cat pooped on your bedroom floor… I don’t have a cat but the other stuff resonates.

And all of a sudden you’re like screw the gym! I’m staying home to watch Scandal and eat a whole tub of ice cream. And you know what?

That’s okay. When my clients check in, I ask them whether or not they met their macro targets and follow it up with “If not, DON’T WORRY!” Why?

Because beating yourself up over the past doesn’t help anything. Plus, you’re human and life happens for all of us. I have days, sometimes weeks, where my workouts and diet are all over the place. Here are a couple tips for falling off the wagon but sticking the landing on the way down:

1) Give yourself some grace.

Chances are good that you...

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These Products are a Game Changer for Your Fitness Journey

products supplements Feb 01, 2018



Amino IV: This product contains your 3 BCAAs - branch chain amino acids, which are the real MVP in your muscle recovery, maintenance, and growth. BCAAs are essential amino acids, which means they aren’t found naturally in your bod. You have to get them from food. Your body needs all 9 essential amino acids to make muscle protein, and if you don’t have them all, your body will take from existing muscle protein (breaking down the muscle you already have- we don’t want that.) Amino IV has all 9 essential amino acids in it. I sip it throughout my workout to help with muscle recovery, maintenance, and development.


TruCreatine: Taking creatine helps with strength, performance, and muscle development because it helps your body make more ATP faster than it could on its own.

ATP molecules provide your body with the energy that it needs for day to day activities and also for exercise! When you’re performing at a high intensity, your body...

Continue Reading...
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