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Here’s 10 Non-Aesthetic Reasons Why You Should Exercise

workouts Apr 02, 2018

There are endless reasons to make exercise an important and consistent part of your daily routine but I think we have a tendency to forget how many incredible reasons there are outside of aesthetic goals to get your body moving. There is so much more to it! There’s so much going on internally behind the scenes when you set aside some time to break a sweat.

These are just some of the never ending reasons to pick up the weights and get your butt on the treadmill:

  1. The mental health benefits- great relief for people with depression and anxiety.

As someone that has personally dealt with depression and anxiety, I can honestly tell you that I think there is no better medicine than a good solid sweat session. When you get your body working, you enjoy the release of endorphins, elevating your mood and helping tremendously with stress relief.

This is YOUR time to get in the zone and leave your troubles at the door.

  1. Your time to clear your head.

I don’t know...

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10 Tips You Need to Know to Lose Weight & Keep it Off

diet workouts Mar 26, 2018

My first diet ever was for my first bikini competition in Florida. It was pretty much the concrete start of a structured fitness journey and I really had no clue what I was doing at the time. When you’re just getting started, there is just SO much conflicting information out there - much of it designed to make money off of you through special weight loss supplements, special meal plans, etc.

I started doing more research behind what truly works for weight loss from a scientific perspective. I wanted to understand WHY certain methods work and don’t work and went through a lot of trial and error along the way.

Here are my 10 no BS tips for losing weight and keeping it off:

1. Do not listen to anyone who tells you that you need to remove certain foods/food groups from your diet.

Big weight loss programs (think any of the programs that have you buy special meals and shakes and pills), will convince you that the efficiency of your weight loss depends on...

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Small Waist Workout for the Gym

workouts Mar 22, 2018

Did you know that you can actually achieve the look of a small waist without being genetically blessed with one? Best news you could ever give to me - the girl that grew up with a tall, lanky boy body! No butt, no boobs, and no waist in sight. I know, sad, right? Aside from the boobs, (I still don’t have those… it’s fine), I built it all myself.

You CAN fight genetics! The coolest part about working out is that you can shape your body to be whatever you want. You simply have to understand how your body responds to different forms of exercise and how to play with your own proportions.

When it comes to your waist and getting that hourglass physique, the focus should be on building your back and lowering body fat. The wider the back, the smaller the waist appears. Here are some great exercises to get you started:

1. Seated Cable Row

1) Sit with your back straight on a bench with a v bar attachment on the cable machine. 

2) Start with your arms...

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Gym Leg Workout

workouts Mar 16, 2018

The Many Benefits of Leg Day

I don’t know a single lady on this planet that doesn’t want great legs! But leg workouts are potentially the most physically and mentally challenging for people, which explains why some people avoid training them altogether… Before you decide to skip it though, let’s explore the benefits of training those stems -

More Calories Burned

Your legs make up the largest muscles on your body and, therefore, require a lot more energy to do high intensity workouts. What does this mean for you? It means MORE calories burned! Your leg workouts aren’t just helping you build some great pins but they’re all firing up your metabolism more than other resistance training workouts and keeping your body tight and lean.

Build Your WHOLE Body

Leg dominant compound movements also help build the rest of your body! Squats and deadlifts predominantly work your legs but also recruit your core and lower back to assist, making these...

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Shoulder Workout for the Gym

shoulders workouts Mar 13, 2018

If you’re looking to build some beautiful sculpted, tank top worthy shoulders, this article is for you! These exercises have been some of my go-tos for developing some serious delt definition. If you’d like even more guidance with this, I highly suggest you join the mailing list to receive your free copy of the Sculpting Sexy Shoulders eBook, which will take you through an elaborate breakdown of all of the different strategies and tips I’ve used to build strong, feminine, sculpted shoulders.

1. Start with an underhand grip (palms facing forward) and your arms down in front of you, resting on your thighs. Your feet should be together and your back should be straight.

2. Slowly rotate your arms up and over your head until the dumbbells meet right above your body. You should have a slight bend in your arms throughout the movement. Your arms should only be rotating at the shoulder joint.

3. Once you reach the top of the movement, slowly bring your arms back...

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How to Workout for Fat Loss

plyometrics workouts Mar 12, 2018

There are hundreds of ways to do this and different methods work for different people. However, I have found one special key to my own fat loss that seems to work well for people across the board: plyometric training.

So what is it?

Plyometric training is a training style also referred to as jump training, which is exactly what it sounds like. It means you are incorporating a variety of jumping movements into your exercise routine.

What’s the point?

This style of training is extremely high intensity, which means it will keep your heart rate up and serve to build your strength while burning fat. Incorporating explosive movements into your training also helps you to increase your power and agility, making it great for sports performance.

My personal strategy is to incorporate these movements between my working sets of an exercise. Essentially, I perform a resistance training exercise and then go straight into a plyometric movement afterwards rather than taking a break...

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5 Reasons You’re Not Losing Weight

diet workouts Mar 12, 2018

Hey hey!

You thought you were doing everything right - eating the right foods, meticulously cutting out all of the bad ingredients, working out with intense discipline… and you’re not seeing the weight loss you were hoping for. What gives?!

Friend, this is a problem that SO many face, and there is more than one answer to the problem. Depending on your body and personal weight loss strategy the reason you’re not losing weight could be any one of these things or a combo:

1. Your metabolism has adapted

This one sucks. You’re working your butt off and you thought you’d be seeing results. Maybe you WERE seeing results and all of a sudden they just stopped out of nowhere.

Unfortunately, this is often the case for women who have a more extensive dieting history. You see, your body is super smart. It has a nice comfy level of body fat that it would very much like to hold onto. When you start dipping below this level, your body freaks out. It wants...

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Spring Break Body Workouts

workouts Mar 11, 2018

It’s time to get workin on that bikini bod! Ever walk into a dressing room to try on a bathing suit, feel like a mermaid queen in it and then try on a completely different style only to realize no amount of money could coax you out of the safety of that little room while wearing THAT? UGH! How can you go from feeling fabulous to THIS in a matter of minutes?!

Fear not! Different suits enhance different areas of your bod! Just pick the workout that fits the suit!



Bandeau bathing suits are great for showing off toned, sculpted shoulders. This workout will make your delts pop! Delts are a bit of a specialty for me. If you’re interested in more free help with sculpting amazing shoulders, join my mailing list to receive my free guide Sculpting Sexy Shoulders. You’ll get even more free workouts and a better understanding of training strategies to get your results as quickly as possible!

Lateral Raise video by Livestrong.com 

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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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