All posts in “Weightloss”

Wednesday Workout-Glut Activation!

Greetings squad! Today’s workout is all about the gluts, the booty, the butt, your back side, however you want to say it! We all have it so it needs to be worked! 

Often times people associate glut workouts with changing the shape of your butt so it looks better and not necessarily the function of your gluts. Yes, it is nice to have a booty that is firm and muscular but there is SO MUCH more to a strong back side! The stronger your gluts are the higher you can jump, the faster you can run, the easier it is for you to balance on one leg, the bigger steps you can take up and down, and the more endurance you have in running, biking and several other cardiovascular exercises. Often times men don’t do “booty” workouts because it is sold to make it LOOK more appealing not necessarily how it supports other workouts and athletic endeavors. Strong gluts are great for preventing injuries in the lower body AND the lower back as well. I could go on and on!!

With that being said, here is the Wednesday workout all about GLUT activation! My hope is that with these exercises you don’t go through the motions but your really focus on what you are working.  Really take the time to squeeze your gluts and move with intention. 

  • Bridge glut squeeze: On back with feet firmly planted and knees bent. Put more weight in your heels and lift your hips up squeezing your gluts like crazy. Hold for a moment at the top and squeeze even more. Lower down and do it again. Do 10-20 reps.
  • Single leg bridge: Same idea but with one leg off. Do 10-20 reps per leg.
  • Heel squeeze prone: Laying on belly resting forehead on hands, knees bent and heels squeezing together. Keep that connection of your feet and squeeze your gluts to lift your thighs off the floor. Do 20 reps.
  • Single leg dead lift and pulses: Standing on one leg, hinged at waist with other leg extended out really engaged. Lower down with control and half way back up pushing through your gluts. Do 10-15 of those. Then pulse extended leg 15 reps and standing leg 15 reps. Repeat on other side.
  • Squat jumps: Straight forward but try and power through your gluts and really extend your legs fully. Do 15 reps.
  • Step up with back kick: On bench or couch, step up with one leg and kick and extend other leg back squeezing through your gluts. Alternate legs for 20 reps total.

That’s the workout! I sure do hope your gluts are feeling the love!. Go through this complete workout one time and if you have more time repeat for another one or two more rounds. Let me know how it goes and I’ll see you Friday!!

OH! I’m doing an ABS in APRIL challenge starting on Friday! Check out my Instagram feed for more details and a chance to win some swag! If you’re not following me on Instagram do that NOW! xoxo

Wednesday Workout–On the Floor!

Greetings Squad!

Today’s workout is all about the core and it’s all on the floor! I’m excited to announce I’m working on a new deck of fitness cards! The next deck of cards will launch in May and it will contain 30 full core workouts!  Guaranteed to work your entire mid-section, help you build a better awareness of all your postural muscles, and you will even get your heart rate up a bit! Here’s a preview of some of the exercises you will find in the next handy fitness deck!

  • Break dance plank: Get in your solid plank, step one leg forward to the side of same hand, kick other leg under, twist as you lift opposite hand and touch that foot. Step back to your solid plank and do it on the other side. Do 20 reps total.
  • Opposite arm and leg reach: Back in that solid plank, reach one arm out and the opposite leg lifts as well. Really think energy from fingertips to toes and engage the whole core as you lift and lower your limbs with control. Do 20 reps total here as well.
  • Wide mt. climbers: Starting in that plank again, step one leg out to the side of same hand and then dynamically switch sides. Keep doing the switches for 30 seconds. Try and keep your focus forward of your hands or just beyond. That way you don’t get loosey goosey through your back and belly.
  • Knee hug ‘X’ kick-outs: Start on bum and really hug your knees tight engaging your belly. Slowly lower down to an ‘X’ with your head, arms and feet hovering off the floor. Get back up to your bum and hug your knees again. Do 15-20 reps.
  • Oblique plank series: Lay on one side propped up on elbow and legs extended to the side long out from hips. Lift and lower your hips away from the floor for 15 reps. Then pull that top knee in and out and kick forward then back to start. Do 10 reps of those. This one is pretty challenging so if you need to lower you bottom knee do so, just don’t let your hip touch the floor. Flip over to the other side and do all this business there!

That’s the workout! Do the whole thing at least one time through and then of course if you have more time repeat it for another set or two! It’s a fantastic one that will help you inch closer to those six pack abs–or whatever midsection you desire ;-). Tag this workout on the end of another workout, or do it at home or wherever you may be. Have fun and let me know how it goes! AND stay tuned for my next Bod Squad on Deck Fitness cards! xxoo


Down Ups Full Body Workout!

Greetings and Happy St. Patrick’s Day my squad! I hope you’re all having a wonderful day! I am a day late for my Wednesday home workout but I got it in this week none-the-less. 

Today is all about getting up and down from the floor without any added weight or equipment. I believe this is a use it or lose it concept. As we age it’s going to get harder and harder to get down to the floor and increasingly harder to stand back up from it. If we don’t exercise in full range movements and practice deeper knee bends and different, sometimes precarious ways of using our arms to get up and down from the floor we will eventually lose that range and strength all together. I get it. I’ve been injured before as well and sometimes it’s just not possible to perform such exercises. But it’s important that we try and that we push a little beyond our comfort zones to make such movements possible. 

I work with all different aged people and people dealing with different physical limitations so I tried to make this workout accessible to everyone. I will offer details and modifications and just do your best. Again, try to push to that point of discomfort–not pain and you will get stronger and the movements will become more possible. So before you have that green beer or corned beef and cabbage tonight try out some of these exercises!

  • Down up legs with arms up: Think of opposition here. Really pull your energy through your core and think of energy going up even as you lower to the floor. Alternate sides for a total of 16 reps. If you can’t kneel down do squats with your arms up and keep the same idea in mind of energy going up.
  • Single leg squat to chair: I LOVE bi-lateral movements! It keeps us honest about where any weakness might be and forces us to work a little harder to even the strength discrepancies out. One leg extended out in front, close to a chair or couch lower down to your seat and then press back up. 10 reps each side. Of course if you need to use your arms put them down for a quick second to assist.
  • Side plank with leg lift: Ok, this one is kind of hard. Get in a side plank with top leg on couch, bottom leg down. Press yourself up so your obliques and core are supporting you and then lift and lower bottom leg. I really feel my core here and my inner thigh of the top leg. That’s where I’m weak so I felt this was a good one to show. Do 10 reps per side. If you need to, you can use your top hand on the floor for support.
  • Plank couch climb: In that solid plank position with your body extended out even further, climb one hand up to couch then the other and lower back to floor. Alternate lead arms for 10 reps each arm. Of course you can do this from your knees if you need to modify.
  • Down up arms in a plank: Same idea but on the floor. You’ll really feel your abs and triceps in this position. Do 10 each arm again and you can lower to your knees to modify.
  • Turkish flow: This is a fun take on the turkish get up. Keep your focus up on extended arm, lower opposite leg to a lunge bringing knee to floor, sweep other leg around and press up in a crab position. Retrace the movement back to the start. Do 5 reps each side for a whole body treat. Do your best…not sure how to modify so might not be for everyone.
  • Tuck jump 1/2 burpees: I couldn’t leave this movement out. After all, it’s the best full body blast! And there is no push-up here. You’re welcome. If you can’t jump just squat and lift each knee then lower down to plank. If you can’t get in a plank do squat and lift each knee then alternate lunges back. Do 10 reps of this.

That’s it!! Try do all exercises 2 times through. If you have more time do it all 4 times. I hope you give this a good effort and create some new goals for yourself. Have fun and let me know how it goes! Until next time, have a jolly good day!! xoxo


Braggs Apple Cider Vinegar

Friday Favorites- Apple Cider Vinegar

Greetings Squad!!

Today’s Friday Favorite is Apple Cider Vinegar. I am sick right now. Boo-hoo!! And I have been quite a bit this winter which is not like me. It’s been about 5 years since I have had a winter like this. I try and eat a well-rounded, nutrient rich diet and I try and get plenty of sleep. Of course exercise is my life so I’m good there. I also live a pretty low stress lifestyle which is fabulous. So when looking at all the “reasons” why I might be getting sick this winter I can’t quite pin-point one. I have decided to add BACK to my life some different supplements and rituals in hopes of getting fully healthy and ridding my body of illness.

One of the supplements I’m adding back is Apple Cider Vinegar! I used to take a shot of this daily–sometimes even three times daily– and then I stopped, like humans do, I fell out of the habit. I’ve decided to get back on it! There are so many wonderful benefits to taking apple cider vinegar daily. The main reasons I want to get back on it is for overall wellness, energy and digestion.

When it comes to illness apple cider vinegar is fabulous because it’s high in potassium which thins mucus and its high acidity helps prevent germ growth. I wish I would have started taking this the minute I got my FIRST cold of the season! Live and learn.

Apple cider vinegar is great for your digestive system. The pectin helps soothe your intestinal tract, it also has antibiotic properties that can kill off any bad bacteria if that’s your problem. It has been known to lower bad cholesterol–wonderful alternative to medication. It even suppresses your appetite, increases your metabolism, decrease water retention and interferes with the body’s absorption of starch which means fewer calories in the blood stream. That right there is reason enough to add apple cider vinegar to your regimen.

Because I workout so hard and I start my day so early I tend to hit a GIGANTIC wall in the middle of the afternoon. All the lactic acid in my body causes extreme fatigue and I used to think napping was the key but now I’m thinking otherwise. Apple cider vinegar has been known to help relieve that tired feeling.  It’s high in potassium, amino acids and enzymes which can aid in flushing lactic acid from your body and making you feel more energized! Another HUGE reason for me to add this back to my life.

There are so many other benefits to taking apple cider vinegar. Of course I’m not a doctor and not suggesting everyone start taking it. I just wanted to share a little insight into what I’m doing and I’ll let you all know how it goes! Let me know if you supplement with apple cider vinegar and all the benefits you enjoy! Happy weekend squad! xoxo 



Wednesday Workout-Plyometric Training!

Greetings squad! Today our workout is all about plyometric training. I’m sure I’ve said this to you all before and I’ll say it many more times, you have to add variety to your workouts in order to maximize your total fitness level. Plyometric training is a great way to add that variety and shock your body into some fabulous fitness gains.

What is plyometric training you ask? Well it is considered jump training but it’s true definition is forcing the muscles to stretch and contract quickly in an explosive manner (like jumping) and in short intervals of time which then increases muscle power. Who doesn’t want muscle power?! Plyometrics are usually done with no added weight or very light weight.

Our muscles consist of both fast twitch and slow twitch muscle fibers. The fast twitch fibers are tapped into when working anaerobically, lifting heavy weights or during explosive exercises. Slow twitch fibers are used when doing endurance exercises such as running or walking and they aren’t as high in absolute strength. Plyometric training focuses on the fast twitch muscle fibers–my favorite!

Today I’m giving you a total plyometric workout. But you can infuse these exercises into your other workouts. You can place them at the beginning or the end of a workout sequence. You can do them immediately after a similar exercise, like walking lunges followed by jump switch lunges. You could even substitute a full cardio session with this plyometric workout. You will still burn plenty of calories both during the workout and for hours to come after you’re finished. So check out this workout and fit plyometrics into your fitness routine:

  • Squat jumps: Squat low, explode up-10 reps
  • Plyometric push-ups: Lower in your push-up then explode from the bottom lifting your hands off. You can do this with a clap if you’d like. And you can even perform these on your knees. 10 reps
  • Jump switch lunges: Get in that low lunge and then jump to switch feet. 10 reps each leg
  • Lateral hop burpees: Always have to add a burpee into plyometric training. Tuck your knees up as you hop laterally, drop to your push-up and then repeat jumping back the other direction. 10 reps
  • Single leg hop: Really spring up off that one leg and even try and pull your knee up. 10 reps per leg
  • Crab reach hops: In your crab position, reach opposite hand to foot and add a little hop into the mix. 20 reps total
  • Step/box/couch or bed jumps: Choose your platform and then jump on and off it. 10 reps

That’s the workout! Get through this whole sequence and if you can repeat it 2-3 more times. This was super challenging my friends but really fun as well. And of course take some of these exercises and throw them into your other workouts throughout the week. Have fun and see you on Friday!!

Wednesday Total Body Blast!

Greetings Squad and welcome to the middle of the week!! It’s a beautiful day so I had to take today’s workout outside. Here in SLC you never know if it’ll be sunny one day and snowing the next. I couldn’t ask for a better, more energizing day!

Today’s workout is a total body blast and it’s more about the reps than it is about the time. The goal of today’s workout is to do as many rounds as you have the time for. So add this to another workout you’ve done today OR if you didn’t have time to get a longer workout in have no fear! This should give you a good kick in your butt! So grab some water and get moving. Remember you will feel so happy and accomplished knowing you took a little time for yourself today.

  • Burpee roll-over crab kick: I was inspired from one of my IG friends Caroline @pinkphys. She is an energizer bunny with some really fun combos to get her friends moving everyday, check her out. With this burpee, do your regular burpee and add 4 crab kicks to each rep. Go for 10 of these.
  • Side to side leap: 20 leaps total.
  • Oblique push-ups: 15 reps per side. Of course you can always put your top hand down or bottom knee down for support.
  • Cross lunge: 20 reps of these.
  • Cross leaps: Like a jump switch lunge but crossing your legs like the cross lunge. 20 reps total here. This one is really fun so make it explosive and jump as high as you can with each rep.
  • Pike-up abs: On your back, lift your body up into your best V sit. 15 reps here. Of course if you can’t get your legs totally straight you can bend your knees.

That’s the workout! Not too bad and it really is an energizing kick in the tush! Try to do all of these exercises 2-4 rounds if possible. Remember, any movement is better than no movement. So do your best and as many as you can.

Until next time my friends! Have a beautiful day! xoxo


Water, drink it up!

Greetings squad!

How hydrated are you? It’s a key question when trying to be your healthiest and most fit! But how much water do you really need? Your body is 60% water and every system in your body depends on the stuff. Water flushes out toxins in vital organs, it carries nutrients to your cells, it even keeps your ear, nose and throat moist and functioning properly. Dehydration is, of course, when you don’t have enough water in your body and that can really reek havoc on your entire body. Even mild dehydration can cause a big dip in your energy levels. So of course when it comes to being healthy and performing at your optimal levels you must stay on top of your hydration by consuming plenty of fluids and foods that are high in water content throughout the day.

The Institute of Medicine determined that adequate water intake (AI) for men is on average 13 cups and for women the AI is 9 cups. Of course these are all just recommendations and other factors need to be considered when deciding how much water you need in a day. If you exercise for short periods of time (less than an hour) it is recommended that you add 1.5 to 2 cups of water to your day. More intense exercise (an hour or more) and depending on how much you sweat, will require more and possibly even some sports drinks to bring your sodium levels up. I recommend 8 oz. of water before, during and after your sweat sesh. Of course if you’re exercising more than an hour you should double that intake and really listen to your body. If you’re thirsty, you’re already somewhat dehydrated so don’t get to that point.

Another rule of thumb I like to follow is drink 8-10 oz. of water every hour. So while at work or home you can even set an alarm to remind yourself it’s time for more water!! Other fluids, even wine and coffee, can count as having water. But don’t get too excited! It’s best to count your water intake from the good, old natural source. Can’t stand the taste of water? I hear you at times. Sometimes I drink sparkling water to get it all in.  You can also flavor your water with cucumbers, orange, lemon and lime slices and even different herbs. Whatever it takes, try to get it in!

When it comes to weight loss and maintaining your figure stay hydrated! Your digestive system will function at its best and your body will eliminate waste more efficiently. Your muscles will stay smooth and ready to fire when working out. And you’ll be able to flush out the waste products more efficiently after your workout and recover faster.

So make it your goal today to be aware of just how much water you’re consuming and then try and beat that! I’m going to make it my goal as well. I’m a big time sweater and I know I can benefit from drinking more H2O. Let’s just see how good we can all feel and how much better we can perform. Until next time my friends!!



Sparkling water with Lime

Wednesday Leg Workout!

Greetings Squad!

Today we’re working the legs. It’s important when planning your leg workout to try and incorporate different angles. Working front side, back side, laterally, up and down and of course a little jumping in there too. There are about a million and one ways to work your legs and I’m just showing a handful to give you all some ideas to do at home if you can’t make it to the gym OR if you just want to add an extra calorie burn to your day. I didn’t show these exercises with weights but if you have some handy then by all means grab them. Often times, women especially, are afraid of using weights in fear of getting too big. It’s ok to use just your bodyweight  but adding a little extra weight to the mix will shock your muscles into growing into a more efficient, calorie burning machine! You benefit both while doing the workout and for hours to come after the workout is complete. Really the name of the game is to change things up often and try a variety of weights and exercises. Our ultimate goal is to be capable of doing a variety of exercises and activities in life. The more we vary what we do the more likely we are to be well-rounded, abled bodies. So keep that in mind when it comes to strength training.

I digress, the workout for today is mostly a timed workout except for one exercise–the butt fly. I will explain all in further detail but plan on 30 seconds for each exercise as many rounds as possible.

  • Squats
  • Lunges: either stepping forward or backward and really bending the back knee (my pet peeve when people don’t)
  • Jump switch lunges: try to make these quick and explosive
  • Squat walk forward and back with band: if you don’t have a band then just get in a squat and waddle forward and backward
  • Tuck jumps: again as explosive as you can. Shock that metabolism!
  • Lateral lunges: keeping one leg straight and bending the other knee
  • Butt fly: here’s the lovely one. On your belly do 10 reps of straight legs coming up, in, open and lower followed by 20 heel squeezes up. The whole time focusing on what? The BUTT!
  • Side step up: 30 seconds per side
  • High knee run

That’s it! It’s a good one that you should feel right away and possibly tomorrow as well! Have fun until we meet again!



Quick Protein Packed Meal!

Greetings squad!

I wanted to share with you all one of my favorite, quick and satisfying, protein packed meals! And this is so easy! Everything on this plate is made ahead of time. All you have to do is assemble it.

I got these beautiful, organic, hard-boiled eggs at Costco. Yes! Read More


Friday Favorites!

Greetings Squad! I have been home from the sun and warmth of Mexico for a week now and I am missing it so much! This winter feels remarkably colder than I remember experiencing during most winters. We could all use a little sunshine I suspect so today I’d like to share one of my favorite takeaways from Mexico, Tajin! Read More

• Pair with any Bod Squad on Deck
• Use Individually for an amazing AB workout
• Toss in your gym bag and enhance all of your workouts
• Give as a gift show someone how much you
AB-solutely love them