Nourishing body, mind, & soul.

Full Body Workout!

This workout was off the cuff.  I had to hit multiple body parts because I didn’t get to them earlier in the week, so full body it was!

🌟Friday’s Workout!🌟

🔹Warm up – 2 mile interval run B.I.T.E. method
🔹🔹No resting until entire round complete
🔹🔹30-60 sec rest

🔹Bent over rows 3×12,12,10
🔹Bicep dumbbell curls 3×12,10,8
🔹Tricep rope extensions 3×12,12,10
🔹Seated leg press single leg 3×15 each

🔹Lat pulldown close grip 3×12,12,10
🔹Bicep EZ curl bar 3×12,12,10
🔹Tricep pushdowns 3×15
🔹Leg curls 3×15

🔹Cable reverse flys 3×15
🔹Cable chest press 3×12
🔹Cable donkey kicks 3×15
🔹Cable chops 3×15 each side

🔹Pullups 3×8
🔹Assisted Tricep dips 3×12
🔹Kettlebell one leg deadlift 3×15
🔹Rope ab crunch 3×25

Remember, ANYONE can do this.  Just work at your own pace and hit your own personal goals! Be the best YOU!


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Monday! Leg Daaaay!

Love my leg day and today I tried to go heavy and push myself more than I normally do.   

My pre-workout meal was 7:30am – 5 egg whites, 1 cup blueberries, 1/2 yam baked sliced into “chips”, green tea

Mini meal at 8:30am – 2 scoops Epic Protein mixed with water

💥Leg Day💥

💥Warm up💥
Foam roller – rolled everything!
10 min on treadmill 3.6 @ 5%incline

💥Barbell Squats 💥
Warm up set just bar (45lbs) for 20 reps
5 x 12, 10, 8, 10, 12
135lbs, 145, 155, 145, 135

💥Walking Lunges💥
3×15 each leg @ 25lbs dumbbells

💥Barbell Deadlift💥
5 x 10, 10, 8, 6, 6
135lbs, 145, 155, 160, 165, 165

💥Lying Leg Curl 💥
75lbs, 80, 85

💥Leg Press💥
5 x 20, 20, 15, 12, 20
180lbs, 270, 360, 445, 270
💥Seated Calf Raise💥
5×20 @ 120lbs

💥Seated Leg Extension – Single Leg💥
5×10 each leg
75lbs, 80, 85, 80, 75

💥Gauntlet (StairMonster) 5min @ Level 10


Legs aren’t done yet… 

Then in the afternoon, Luna and I went up to a great playground by The Bruce Museum in Greenwich, CT.  Aaaaaaaaand we went up the stairs, rock wall, and rock climb… Aaaaaaand down the huge slide…. OVER and OVER and OVER again… We went down that giant slide waaay over 30 times, no joke!  My legs are done! Now that’s how to end leg day!  

Just ate 3 turkey meatballs and a slice of Ezekiel bread with Nuttzo nut butter… Now it’s bedtime… 


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My Pre Thanksgiving Workout and Healthy Desserts

The day before Thanksgiving I started my day like I normally do with 5 egg whites, greens tea with turmeric & ginger, blueberries & pineapple, and sweet potato chips.  I really try to keep my eating consistent no matter what comes up in life or what holiday comes around because there is NO SUCH THING AS A DIET.   I worked with some of my clients to prepare them for their eating fest tomorrow and sat down with some of my nutrition clients to help guide them – it’s all about balance/moderation and allowing yourself to eat treats, just not all the time.  I even had one of my nutrition clients lose 2 pounds after less than a week of sitting down with her and tweaking her daily meals – so exciting and helping others is what truly makes this job fun – oh, and kicking someones butt too 😉  

Pre-work out shake today was my favorite clean plant-based protein powder with homemade almond milk, cinnamon, acai powder and half a banana.

Today’s pre turkey day workout my my favorite Precision Running Treadmill class! ANYONE can do this class, everyone works with their own capabilities. It’s fun, goes by fast and you get an insane workout!  I also did some abs after class – cable chops, Russian twists, incline crunches, decline reverse crunches.

Then tonight Luna and I made these amazingly delicious raw cacao and coconut balls for tomorrow!  Eat up because they are healthy!

1 cup Medjool dates

1 cup raw organic Brazil nuts

1/2 cup raw organic almonds

1 teaspoon organic vanilla extract

1/2 cup organic unsweetened coconut flakes

Combine all ingredients except coconuts in a food processor until mixture balls up

Take 1 tablespoon scoop of mixture for each ball and roll up into ball, then roll into coconut flakes to coat

Place in a glass container and freeze or refrigerate depending on your liking

And last but not least… We made these bad boys last night.  Yup, “ice cream” sandwiches, the healthy version!  ***Recipe on earlier posts**

Have a Happy Thanksgiving everyone! Don’t forget to be grateful for all the positive things in your life!


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Challenge Yourself, Have Fun And Get Down N’ Dirty!!!

Is it a fad, craze or what is slowly becoming the norm of “life experience” races.  Why should anyone choose to do these crazy races out there?!?! – The Tough Mudder, The Tough Guy Race, Antarctic Ice Marathon, Spartan Death Race, Badwater Ultra Marathon, Race Across America, The Warrior Dash, Goruck Challenge, Bonefrog Challenge, soo many others and of course THE SPARTAN RACE!   

Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances. In 2012, they were voted Outside Magazine’s “BEST OBSTACLE RACE” in 2012.  They are held in the U.S. and across the world. The series includes the Spartan Sprint 3+ miles of obstacle racing, the Super Spartan 8+ miles, the Spartan Beast 12+ miles, and the Ultra Beast 26+ miles – one of two marathon obstacle courses along with Mudderthon. Spartan Race also has a military series in which obstacles are designed by the United States military yikes!   Some of their obstacle range from fire jumps, barbed wire crawls, spear throws, to log jumps, rope climbs and Herculean Hoists! To find out even more just click onto this link  to their website!

 These races can in fact be life altering.  It pushes you physically, as well as mentally – it pushes you to move forward – it pushes you to keep going – it pushes you to survive – and it shows you what you’re made of.   These races can be a huge self esteem boost to someone who wants to see results outside the realm of the gym. It gives you a sense of accomplishment and even a drive that you can overcome and preserver anything in life. These races are a great way to break the monotony of your workout routine, change your gym environment, get outdoors and have some fun!!! 

Another great reason to do a race is the charity aspect of it. The Spartan Race is partnered with Homes For Our Troops, a a charity dedicated to providing specialty homes for troops that have been severely injured. The goal of Spartan Race Inc. was to raise enough money in the 2011 season to build a “Spartan” home for soldiers who have been injured while on duty. Operation Enduring Warrior is a charity that allows wounded warriors to actually participate in the races. A team of volunteers take injured troops to complete a Spartan race.  

The Spartan Race is kid friendly too! Each Spartan Race features a Kids Spartan Races for children age 5–13. These races feature cargo nets, balance beam, and mud. The “Jr. Varsity” mini obstacle courses typically last ½ mile, with the “Varsity” children completing two laps to make a 1 mile course. Children who complete the courses receive finisher medals.  Very cool!

So what do you say?! Anyone game to add this to their list of accomplishments?!  I’ll tell you what – here’s a 10% discount code SPARTANBLOGGER to tempt you to sign up for ANY upcoming race!  Here’s where to find the next race near you 

Win a free race if you dare!  Just send in a best Spartan race story with a best muddy picture and we will soon pic a winner!





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Oh Yes! Another Treadmill Challenge!

Want a challenge?! Well, here you go! Precision Running class today, the breakdown is down below.  I burned a little over 500 calories (although, I’m not a calorie counting person) and ran 4.3 miles – not bad for 52 minutes of my day.  Mix up your workouts and don’t keep doing the same old routine.  Our bodies adapt very quickly and once that happens, you really need to change it up in order to make progress.  Try the challenge below!

Speed 6.0 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.3 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.6 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.9 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 7.2 Incline 3% for 60 sec
Walk 3.8 for 2 minutes

Speed 7.2 for 60 sec
Walk 3.8 for 60 sec
Speed 7.2 for 70 sec
Walk 3.8 for 60 sec
Speed 7.2 for 80 sec
Walk 3.8 for 60 sec
Speed 7.2 for 60 sec
Walk 3.6 for 60 sec
Speed 7.2 Incline 3% for 60 sec
Walk 3.6 for 60 sec
Speed 7.2 for 80 sec
Walk 3.6 for 60 sec
Speed 7.2 Incline 3% for 80 sec
Speed 7.2 for 90 sec
Walk 3.6 for 90 sec
Speed 7.2 Incline 3% for 90 sec
Walk 3.6 for 90 sec

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Treadmill Workout That Kicks Your A**

Yesterdays treadmill workout was great until the last round that kicked by ass! I love, love, love this Precision Running treadmill class at Equinox.  It simply challenges me each and every time, which makes me come back for more – I even get a little anxiety before class because it’s so out of comfort zone. I have increase my speed, time and strength each and every week. It’s an amazing concept and research study. Try it if you’re near an Equinox gym! Here is an exact replica of yesterday’s class – try if you’re game!

Round One- 1 minute intervals, no incline
* 6.0 speed 1 min
3.8 recover walk 1 min
* 6.2 speed 1 min
4.0 recover walk 1 min
* 6.4 speed 1 min
4.0 recover walk 1 min
* 6.6 speed 1 min
4.0 recover walk 1 min
* 6.8 speed 1 min
4.0 recover walk 1 min
* 7.0 speed 1 min
4.0 recover walk 2 min before next round

Round 2- 90sec interval, speed stays the same
*7.0 speed 90sec at 1 min hit 1% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec, at 1 min hit 2% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec,at 1 min hit 3% incline for remaining 30 sec
Walk 4.0 1 min
*7.0 speed 90 sec, at 1 min hit 4% incline for remaining 30 sec
Walk 4.0 2min before next round

Round 3- 2min interval, incline stays at 4%
*7.0 speed 2min, at 90sec increase speed to 7.2 for remaining 30 sec
Walk 3.6 1 min
* 7.0 speed 2min, at 90 sec increase speed to 7.4 for remaining 30sec
Walk 3.6 1min
* 7.0 speed 2min, at 90 sec increase speed to 7.6 for 30 sec
Walk 3.6 speed
* 7.0 speed 2min, at 90 sec increase speed to 7.8 for 30 sec
Walk 3.6 1 min
* 7.0 speed 2 min, at 90 sec increase speed to 8.0 for 30 sec



Todays Workout

Todays workout was quick and intense because it was in between clients… No rest between exercises – keep going straight through!


10 minutes/2000 meters on rowing machine


Round 1

Pull ups 3×8 

Box Jumps 3×15


Round 2

Kettlebell Front swings 3×15 40lbs 

Kettlebell overhead press to squat 25lbs

Tricep rope extension 3×15 70lbs


Round 3

Burpees 3×15

Russian Twists 3×40 25lbs plate


And time was up… That’s it! 

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Today’s Workout

Today’s workout was fit in between clients due to a cancellation.  Where there’s a bit of time, there’s time to workout – No excuses!  I didn’t plan this, just did what came to mind… Was it my best? – no… Was it my worst? – no… What counts is commitment to fit this in and a good sweat.  Anyone can make the time, it’s a matter of having the desire to do so.  It’s your choice – Live healthy or…

Round 1

Straight Bar Bicep Curls 3×15   40lbs, 50lbs, 50lbs

Box Jumps 3×15   30″, 24″, 24″

Round 2

Tricep Kickbacks 3×15   15lbs, 20lbs, 20lbs

Kettlebell One Leg Deadlift 3×15 each leg   30lbs, 35lbs, 35lbs

Round 3

Pull Ups 3×6

Kettlebell Goblet Squat 3×15   50lbs, 50lbs, 50lbs

Round 4

Overhead Tricep Rope Extension 3×15   35lbs, 40lbs, 35lbs

Roman Chair Straight Leg Raise with 5lbs ankle weights on each leg 3×12

One Legged Leg Press 3×15   130lbs, 145lbs, 145lbs

Round 5

Bicep Hammer Curls 3×15  20lbs, 20lbs, 20lbs

Russian Twists 3×30   25lbs plate

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Today’s Workout: Chest, Shoulders,Legs

I make it a point NOT to allow my workout routines to become stagnant.  Your body needs to be shocked more often than not to achieve results. The body simply adapts too quickly to whatever challenges its faced with – examples: same weight, same reps, same order of exercises, same old routine… Mix it up!


Today’s workout:

Warm up – Gauntlet 20 minutes levels 10-12 intervals


Round 1

Smith Machine Upright Rows 4×10  20lbs, 30lbs. 25lbs, 20lbs

One Leg Kettlebell Deadlift 4×10 each leg  18kg (40lbs)


Round 2

Incline Dumbbell Chest Press 4×10  20lbs, 25lbs, 25lbs, 27.5lbs

Plié Squats 4×20  75lbs, 80lbs, 90lbs, 80lbs


Round 3

Seated Shoulder Side Lateral 3×15  17.5lbs, 15lbs, 15lbs

Goblet Squats 3×20  40lbs


Round 4

Seated Shoulder Front Raise 3×15  17.5lbs, 20lbs, 20lbs

Leg Curls 3×15  70lbs, 75lbs, 75lbs


Round 5

Flat Bench Dumbbell Chest Press 4×10  25lbs, 27.5lbs, 27.5lbs, 25lbs

Box Jumps  4×15


Round 6

Cable Flyes 3×15  17.5lbs, 20lbs, 20lbs

Cable Donkey Kicks 3×15 each leg  40lbs, 50lbs, 45lbs 


Keep Moving, Be Healthy, No Excuses!




Want To Run Stronger, Faster and More Fit?!

I’m usually not one to take classes at the gym I go to – It’s just not my thing, nothing against them.  However, last week was the first time I took a Precision Running Class at Equinox and I LOVED it!  I took it again this week and already improved from last weeks class as you can see from pic 1 to pic 2.  I’m also not that cardio girl either and I’m doing this workout, so ANYONE can do this.

What exactly is this Precision Running?  It’s a treadmill workout developed by running coach David Siik using the BITE Method  – Balanced Interval Training Experience, meant to make you run correctly, be injured less and burn more.   An equal emphasis is split between aerobic and anaerobic forms of interval training so your body stays healthy during the workouts.  The workout involves speed work and distance work, but not at the extremes.  It uses the right intervals at the right speeds and you systematically build up your speed through each workout.

Why take this class?  If you’re having problems breaking a plateau, to try something new in your routine, to challenge your body and mind, to feel great.  All I can say is that it kept me on the treadmill for almost an hour and it went by fast! You bet I’ll be there next week!

Keep moving!


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