5 Minute Ab Workout

I'm sure that I'm not the only one that is so busy, even in the summer, who barely has 5 minutes to workout. Now I know having no time is no excuse, but sometimes we're extremely short on time, and we don't have a spare minute to drive to the gym. So I've come up with a quick 5 minute ab workout you can do right before bed, or you can get done right when you wake up. Now I KNOW we all have at least 5 minutes, and if you don't even have 5 minutes to change your body - to feel better, be stronger, and get fit, then you need to reprioritize. This workout can be done with actual equipment, but if you're on vacation, use what you have - water bottles, a beach ball, ANYTHING similar to dumbbells and a medicine ball. You don't even have to use weights if you can't find anything. 

I've literally whipped out all the excuses you can throw at me. So do this workout every night, and let me know how you feel by the end of the week! 

Memorial Day Workout

I know most of you are completing or have completed the Murph WOD today in honor of our fallen soldiers, but if you're not and your gym is closed, I've got the perfect workout you can do with no equipment! 

We live in the land of the free, because of the brave. Our soldiers give their lives, and everything they have to protect us. They sign up, knowing that they are sacrificing their lives, whether that means they are deployed away from their families in foreign countries not knowing how long they'll be away, or they don't get the chance to come home at all. So I'm betting that you'd be willing to sacrifice 10 - 15 minutes to finish this workout, and complete the exercise that you may not want to do, in honor of our soldiers. 


Not everyone likes them... okay, most people hate them. So what better way to honor our soldiers than by completing this workout. It may not be on the same level as the Murph, but it'll get your mind focused on what matters in life and why we have this day off, your heart rate up, and your workout in and done. 

Let freedom ring, and let that sweat drip! 

Happy Memorial Day! Just remember. 

Recipe: PB Protein Balls

Protein balls!? 

I love making healthy bites for myself, and the gym members. They're super simple to make, and they're packed with nutrition, and protein! You only need a couple of ingredients, and they don't require any baking! It's also a pretty healthy alternative to a cookie - No flour, no added sugar, and no dairy! 

If you're not a fan of peanut butter, and love cookie dough, try making my Powerballs, but if you love peanut butter, keep reading! 

I chose to try and make these protein balls as jam packed with health benefits as possible. I think I could've added a bit more, maybe mixing in chia seeds, BUT I also wanted to make the ingredient list as small as possible, with most of the ingredients you already have on hand. Don't you hate finding a recipe you love, only to find out that you have to go and buy most of the ingredients, and they're not cheap!? I know I hate when that happens, and so does my wallet. Also, the ingredient like pure maple syrup can be easily swapped out for honey, and if you're not a fan of chocolate chips, you might be crazy, no but seriously.. leave them out! Feel free to use chocolate protein if that's all you have on hand! This recipe is meant to be easy! 

Make them, enjoy them before or after a workout, and come back here to let me know what you thought! 

Self Care & Taking Time Off

I am the first one to suggest to people that if they're feeling exhausted, if they're sick beyond just a head cold, and if they're injured, that they take time off working out, and focus on healing. So why was it so hard to listen to my own advice. Two weeks ago I went to an incredible Rolf inspired bodyworker, because I had been having shoulder pain that led to neck pain. Mind you, this shoulder pain had been going on for months, and I just kept pushing my body, and my mind past it, which is why it found its way to my neck. I finally found myself so uncomfortable working out, and even just laying on the couch that I reached out to David Thatcher, who founded the Thatcher Method

The Thatcher Method is a Rolfing inspired form of bodywork. Like Rolfing, the Thatcher Method concentrates of structural and fascial tone imbalances that run in and through the bodies connective tissue. Unlike Rolfing the Thatcher Method is not restricted to a series of 10-12 pre-ordained sessions, but instead is taylored to meet the unique needs and challenges of each individual client. The work is deep, intense, painful and very worth it.
— ThatcherMethod.com

It was an hour long session, and it hurt, but it was the foam rolling kind of hurt. So while he worked away, I was struggling to focus on my breathing, because it hurt so good. I knew that I would find relief after, and I knew this was exactly what my body needed. At the end he knew exactly what was wrong with me - strained supraspinatus, which is a muscle in the rotator cuff. The muscles surrounding were overcompensating, which is why I was having a ton of neck pain. He said if I continued going the way I was going, I would surely tear it. And I absolutely do not have time for that - being that my job as a personal trainer and kickboxing instructor, requires my body. I'm not able to just sit at a desk and continue to work. Before I walked out he told me not to pick up weights, or work upper body. He advised me that it would be okay to run, or do air squats, and abs, but that was all. I was sore for a couple of days after, but the next day I felt good so I decided to run on the treadmill and do a booty and leg workout. Bad idea. I felt terrible the next day, and decided that I would take the next two weeks off, like he said, and not workout. So while I continued to teach and work with my clients, I did not pick up weights, and I modified a ton of the moves, barely touching the bag with my left fist or arm. 

To get the inflammation down, I went to the store and picked up ground turmeric and turmeric tea. Did you know that although it's traditionally used in indian dishes, it's a powerhouse ingredient, and has a ton of health benefits? The benefits below have been found on Tone It Up.

  • Curcumin is the active compound of turmeric that has been linked to many health benefits. 
  • Inflammation has been linked to increased risk of diabetes and cancer. But studies have found that curcumin helps block those inflammatory pathways by inhibiting a molecule called NF-kB.Β² This compound promotes inflammation, so by blocking it, curcumin helps decrease inflammation and your disease risk.
  • Studies show that curcumin decreases the effects of chronic stress, allowing you to deal with stressful situations more easily.Β³ And BONUS: it can even boost your happiness vibes!4
  • Curcumin has been found to increase levels of BDNF, a type of brain β€œgrowth hormone.”5

I also started taking Agilease, which is a supplement from Young Living.

Especially beneficial for athletes, as well as middle-aged and elderly people who may experience a natural, acute inflammation response in their joints after exercise, AgilEaseβ„’ is a joint health supplement that’s perfect for healthy individuals who are looking to gain greater mobility and flexibility through the reduction of inflammation.

We used unique and powerful ingredients such as frankincense powder, UC-II undenatured collagen, hyaluronic acid, calcium fructoborate, and a specially formulated proprietary essential oil blend of Wintergreen, Copaiba, Clove, and Northern Lights Black Spruceβ€”oils that are known for their joint health benefits. Take AgilEase to support joint health or as a preventative measure to protect joint and cartilage health.
— Young Living

I try to have at least one cup of tea every day, with a drop or two of lemon essential oil. As far as the ground turmeric goes, I have been making Mango Turmeric smoothies daily. I found the recipe on Tone It Up, and was a little hesitant at first. Turns out, turmeric and mango is pretty good. I also added black pepper, which I barely tasted, to it because a compound in ground black pepper called piperine helps increase absorption of curcumin in your body by up to 2,000%! I felt the inflammation going down, and felt better for a couple of days. As soon as I stopped taking them daily, the inflammation returned. 

So listen to your body, your Drs, and friends. Don't push yourself to the point of injury, if your body needs rest, just rest. Believe me, these have been a tough two weeks, especially when a lot of girls I know started a workout challenge, and I was ready to give it my all, but I know in the long run, this rest will benefit me more than pushing my body will. 

Quick Pyramid Workout

Just because I can't workout, doesn't mean I can't create workouts for all of you! It has been difficult to hold myself back from working out. Even though I am still not feeling up to it, I hate sitting there at the gym, and watching everyone else get their workout in. Don't get me wrong, it's inspiring to watch, but it just reminds me that I can't workout. So here I am creating more blog content, workouts, and recipes. 

I hear people over and over again complain about having no time. One of the main reasons that people quit the gym, or maybe sign up and never go, is because they claim that they have no time. I know this is not true though, because people who are dealing with all sorts of situations from kids, families, and significant others, to working multiple jobs, dealing with long commutes, and having to take work home, oh and don't forget the house.. these people, they're making their health and wellness a priority, and they're getting their workouts in. I'm not saying they have hours to spend at the gym - but they take 20-30 minutes out of their day and MOVE, whether it's a walk around the block with their dog and baby, a quick 20 minute workout during nap time, or while their dinner is cooking in the oven, or even waking up a half hour earlier and getting a quick sweat in. I get that life is busy, trust me I've been there - working two jobs, with a two hour commute each day, and working weekends. I get it. If you want to live a healthier life though, you need to make the time. 

Below you'll find a quick pyramid workout that can be quickly done with no equipment! 

No excuses now! 

Comment below when you finish the workout, and let me know how long it took you!