Full Body WOD

Summer is the best time to workout. There are so many different options to choose from! Your yard, in your garage, on trails, at a park and you can even still go to your gym. You can go swimming, for a walk or run, rollerblading, outdoor yoga, paddle boarding. Summer can also be the hardest time to workout because life seems to get even busier for people. To stay active and motivated throughout the summer months set a goal for later in the summer. It could be signing up for a 5k, 10k, obstacle course race or learning a new activity like mountain biking or paddle boarding. Choose a fitness goal and commit to doing something to get closer to that goal every day. Goals are meant to be a driver and motivation for people. They are meant to push and challenge you. If you grind, push and work hard the reward of accomplishing your goal will greatly outweigh the process. What is your end of summer goal? Continue reading

Chicken Fried “Rice”

Last fall I met an incredibly kind woman at the nail salon and I learned that she is the editor for a local magazine centered around motivating, energizing, inspiring and coaching women on life. 5ive For Women is designed to empower women through thought-provoking articles centered around faith, family, friends, fitness and finance. After meeting her, I immediately went online and binge read her most recent publications. If you have never picked up a copy of 5ive For Women I highly encourage you find a copy right now or visit the website. The content of this magazine made me feel like I could conquer all as a wife and someday mother all while staying focused and driven on the things that are most important to me. The world can be a dark and scary thing at times and 5ive For Women is the sunshine that makes life brighter. It creates a safe community where women of all backgrounds can bond, experience things together, get advice, and feel empowered as a woman.

A month ago, I was asked Continue reading

Cold Brew Vanilla Protein Latte

In order to make a change in your life you first need to make a choice. A choice to change. What do you want to change in your life, if anything? Before that change can happen you must fully commit and be ready, willing and able to make that change. You must commit because it won’t be an easy process. There will have to be trade-offs and sacrifices but if you know you are fully committed then you will know that those trade-offs and sacrifices will be worth it.

If you are thinking about making a change in your life make sure to have a clear and specific goal first. If that goal is not clear or specific, it will be easy to derail from the plan because your outcome isn’t well known. Then, you must be ready to make that change. How ready are you to make this change? Still on the fence or are you ready to jump in with both feet? So, you decide you are ready, but how willing are you to make the change? Are you willing to sacrifice a night out with friends to make a healthy home cooked meal at home instead? Are you willing to eat slower, eat whole foods or exercise on a daily basis? Yep, you decide you are willing to do what you need to do to reach your goal because you are more motivated than ever and are clear on the expectations. That’s awesome, let’s do it. Before hitting the ground running, are you physically able to do the tasks you must to reach your goal? If not, that is okay because we can figure out a new route to still get you there. If yes, Continue reading

Stair Intervals and Franabell

I’ve recently switched gyms and the gym I go to now doesn’t have air conditioning. I secretly love it. Sure, at times it feels muggy but man am I able to work up a killer sweat! When I am working out I have to break a sweat otherwise I feel like I didn’t do much. I am the person who loves the workouts that leaves you completely drenched! Is that weird?

Interval training has become a favorite and go to of mine. You don’t have to workout as long to get full effects of a workout, you continue to burn a lot of calories post interval training, it is a great endurance booster and there are so many different variations of it that it is hard to get bored with. For this workout I used a stair master, but it can also be done outside anywhere their are a few flights of stairs. I would go hard for 2 minutes then bring my heart rate down for 2 minutes and I repeated that for 30 minutes changing the intensity of my “hard” 2 minute intervals. Start your weekend right by working up a sweat! Head to the gym or go find some stairs and get it done! Continue reading

Spiralized Sweet Potato Taco Dinner

Guys! I am excited to announce that I have partnered with a health and wellness website and will be developing and sharing recipes for them! Don’t worry, you will still be getting recipes here too. Fitness Informant is an all encompassing health and wellness website. They have a staff of educated fitness professionals who write informed articles on workout routines (with video!), proper lifting form, diet and nutrition advice and supplement reviews. Fitness Informant was created to provide people with health and fitness information that is easy to comprehend and implement into anyone’s life.

The internet is flooded with fitness and nutrition advice that many times it gets very confusing of what to believe and the best thing to implement into our lives. I can honestly say I trust the knowledge and education of the professionals behind Fitness Informant.

My first recipe went live on their site today of a Spiralized Sweet Potato Taco Dinner. This dish is made in one pan and can be thrown together all under an hour for those busy week nights.

Spiralized Sweet Potato Taco Dinner

Get recipe here!

Chicago Super Spartan Race Recap

Last weekend I was able to check another Spartan Race off my list by running the Chicago Super. After competing a couple times and doing well in the competitive heats I decided to up my game and compete against the Elites. The Elite women are just that, elite! To get a better idea of how fit and athletic these women are, I was standing at the starting line with Heather Gollnick who is an Elite Spartan Pro. I was standing next to a professional athlete!

After talking myself off the ledge and easing my nerves from realizing what I was actually getting myself into we were off. These chicks took off like a rocket. They took off like a pack of wolves were chasing us. I knew if I attempted to keep up I’d crash hard, so instead, I found a good pace that I knew I could keep for the majority of the race. Going into this race and knowing that there would be some stiff competition my only goal was to lay it all out on the course. So that’s what I did.

From never doing this race before I didn’t know what the terrain would be like. Well, it was 7.6 miles of flatness. I expected some tough hills but there was literally none. Some inclines, but nothing too challenging. This was definitely a runners race. I am not a strong runner so I focused on the obstacles. I was doing well, I was happy with my running, how I was feeling, getting through obstacles, I was feeling good the majority of the race. I was well over halfway but knew the really tough obstacles were yet to come. Just like that, I was at the Olympus. I have only attempted this obstacle once and failed. As a matter of fact, Continue reading

Blueberry Coconut Oatmeal Cups

How is it already the middle June! What I thought was going to be a laid back summer has been nothing but that. Our weekends are packed and it seems like our weeks are even busier. I can’t complain, though, because I have some exciting things in the works for the blog and other fun projects going on. Here is a quick snapshot of what I have going on:

  • Updating my website
  • Recipe developing for another website
  • I was recently published (I can’t wait to share this with you!)
  • Finishing my Nutrition Certificate and developing coaching packages

Stay tuned as I will be updating you on all of these fun projects and how I can better serve you!

Just this past Saturday I ran another Spartan Super race and I will be writing a full race recap and sharing it this week on the blog.

These oatmeal cups are great for a pre or post workout snack and can easily be packed with you for the day. They can be easily thrown together with simple and clean ingredients that I am sure most of you already have at home!

Blueberry Coconut Oatmeal Cups Continue reading

Running Workout

The faster I run the faster I’m done! That is my mantra when doing running workouts and racing. Running workouts with a time duration set (like this one) I just switch my mindset to, the faster I run the more rounds I do the more conditioning I get. Endurance is an 80 percent mental game and 20 percent physical. People tell me all the time “Oh, I can’t do that because I’m not a runner.” Hell, I was one of them! If you keep telling yourself you’re not a runner you believe it and then never run. Get that out of your head, lace up and just run. Maybe you just go 1 mile or maybe you run 10 miles. You will never know unless you set the excuses aside, get out of your own head and just do it! Continue reading

Asparagus & Fingerling Potato Salad

Sunday blues are a feeling I am sure many of us are familiar with. We love Sundays because we have one more day to the weekend, but as the day goes on we slowly start dreading for the day to end because that means Monday is that much closer. Cue in the Sunday blues. Mondays are dreaded by so many people because that means back to work, back to the hectic hustle and bustle of shuttling kids around, meetings, appointments, and so on. Do we really need to always dread Mondays, though?

Yesterday I had one of the least stressful days I have had in a really long time. Why? Because, Continue reading

30 Minute AMRAP

It finally feels like summer! It is suppose to be 85 degrees today with not a cloud in sight! It is a new month which means we have another month to dominate our goals. What are your goals for the month? What are you going to work on to better your physical and mental health? This month I am working on prioritizing. I tend to take on a lot (I can’t say no!) and it usually ends with me being extremely burnt out and unmotivated to keep going. So, this month I will be focusing on the things that are most important to me and what will better me in the future. My physical goal is to find a better balance of intensity, duration and the amount I exercise in a given week. I’ve been training really hard for a long time now and my body is starting to tell me that I need to slow down. It’s not going to be easy, but I am determined and focused on my June goals to make it happen. Now, get your June goals written down, commit and do it! Continue reading