12th of Day of Christma...

On the Twelfth Day of Christmas my Trainer gave to me 12 Step-ups 11 Burpees 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms...

11th Day of Christmas W...

On the Eleventh Day of Christmas my Trainer gave to me 11 Burpees 0 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3...

10th Day of Christmas W...

On the Tenth Day of Christmas my Trainer gave to me 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star...

9th of Christmas Workou...

On the Ninth Day of Christmas my Trainer gave to me 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star Bursts 1 Rolling...

8th Day of Christmas Wo...

On the Eighth Day of Christmas my Trainer gave to me 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star Bursts 1 Rolling...

6th Day of Christmas Wo...

On the Sixth Day of Christmas my Trainer gave to me 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Today do all six of these exercise and tomorrow you will...

5th Day of Christmas Wo...

On the Fifth Day of Christmas my Trainer gave to me 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Turn Over -Kicks:  Get on your hands and knees. Kick out right leg behind you and as...

3rd Day of Christmas Wo...

On the Third Day of Christmas my Trainer gave to me 3 Squat Start Bursts 2 minute arms circles 1 Rolling Get-up       Today do all three of these exercises and tomorrow you will receive the 4th day exercise to add them.   Squat Star Bursts: Aka Air Jacks, Stand with...

2nd Day of Christmas Wo...

On the Second Day of Christmas my Trainer gave to me 2 minute arms circles 1 Rolling Get-up       Today do both of these exercise and tomorrow you will receive the 3rd day exercise to add them.   Arm Circles: Stand with your feet apart and arms out to your side and...

1st Day of Christmas Wo...

On the First Day of Christmas my Trainer gave to me 1 Rolling get-up       Today do this this exercise and tomorrow you will receive the second day exercise to add to it.   Rolling Get Ups: Lay flat on your back on a mat, Leg extended in front of you. Roll your legs...

Super Energy Bonus Food

  Super Energy Bonus Food In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of...

Super Energy Food 2

  Super Energy Food 2 In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of these...

Super Energy Food 1

  Super Energy Food 1 In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of these...

1 meal to never eat aga...

    1 meal to never eat again   Today’s post is short, sweet and is designed to help you stay lean by following a one simple rule. Be mindful of this rule especially when you find yourself needing to throw a meal together last minute.   Number 1# Rule:...

Burn Baby Burn!

Burn Baby Burn Workout This is an awesome exercise routine for the 4 of July.   Round 1 Do Squats (full range of motion and fast) until you start to feel the burn, then drop down half way into your squat position and hold for 1 minute. Rest for 30 seconds walk around, sip on your water...

2 New Favorite Things

  I am always looking for new favors to add to my meals, and I found two dressing that will blow your mind. Cindy’s Kitchen has been around awhile, but I recently began to clean up my diet a little bit more my incorporating organic and gluten free products. Both of these...

Lose your last 10 lbs

  6 Plateau tips to lose your last 10 lbs 3 day rule: On day 1 and 2 eat the same calories and on day 3 up your calories just a little, then on day 4 you are back to your same calories repeat. *Note women should be eating 1200 a calories. Increase your small meals daily:  Change 4...

2 of 5 foods

   Multigrain Bread While research has found that consuming more whole grains can help reduce the risk of heart disease and cancer while also serving as a great source of vitamin E, iron and fiber, most people incorrectly assume that multigrain and seven-grain breads must do the...

1 of 5 foods that peopl...

  Low-Fat Peanut Butter Often times, seeing “low-fat” on food labels falsely leads us to believe the item must be a healthier alternative. But when it comes to low-fat peanut butter, RDs agreed – stay away from it. ACE-certified personal trainer Ruth Frechman, RD,...

Spring Salad for Brunch

  Asparagus Salad Topped with Poached Eggs (Recipe courtesy of eatingwell.com) This asparagus salad topped with poached eggs is satisfying yet light, making it a nice option for lunch, brunch or even dinner with some crusty bread. Roasting brings out a toasty flavor in the asparagus....