Jun
19

If there’s one thing I’ve been hearing over and over about this year’s Summer Sweat Series, it’s about how much you’re LOVING the meal plans.

While creating the plan, I thought about a few things: 1) It needs to be as delicious and FILLING as possible, 2) There’s no fun in eating grilled chicken breasts and steamed veggies every day; and 3) let’s just EAT REAL, NUTRITIOUS FEEL-GOOD FOOD!

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Jun
15

Hello from the beautiful Bordeaux, France countryside! Currently I’m on a cruise ship sailing around Europe and loving every second of it.

Since I’ve been traveling on and off over the past month, the Summer Sweat Series workouts that Lindsey of Nourish Move Love created have come in handy nearly every single day. They kick my ass, make me drip sweat and keep this girl happy while she tries to eat balanced on a food/wine cruise. HALPPPP.

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Jun
12

Before we get into week 1 workouts, let’s chat about the meal plan!

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Jun
05

Are you excited?! The Summer Sweat Series officially launches today and I couldn’t be more excited. Lee and I have been busy getting ready to bring you FREE healthy meal plans, grocery lists and killer workouts for the next 30 days.

I know many of you have been eagerly waiting for the Summer Sweat Series to arrive again. Before we get into all the details, the best way to stay up to date is by signing up for my email list to get new updates and also join our FB group to get early access to each week’s meal plan & grocery list. We’d LOVE for you to join us!

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May
25

Bread is back baby. That’s right, we’re toasting it up, then throwing on ALL the toppings on today’s Wellness Wednesday in partnership with my wonderful friends over at Blue Diamond.

I don’t know about you, but morning toast happens to be one of my absolute favorite ways to enjoy a quick, nutritious breakfast. Over the past few years, bread has gotten a bad rap mostly due to people experimenting with gluten or grain free diets. Today I’m making a claim that bread (or toast) is back and ready to be enjoyed again!

So, why do I love bread so much? It’s easy to throw in the toaster making it a quick on-the-go breakfast. Of course I’ve been through my peanut butter, almond butter & avocado toast phase, but today we’re moving on to bigger and better toppings. Toppings that are as beautiful as they are delicious to eat. Toppings that you may have never thought to put on your toast…

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May
24

complete-upper-bod-cardio

Warm up with a 20 min light jog or power walk.

Lying Down Chest Press

  1. Lie down, flat on your back. Hold a dumbbell in each hand straight overhead, palms facing forward away from the body.
  2. Slowly lower the dumbbells down toward the chest, bending at the elbows and goal-posting the arms, keeping your chest puffed out.
  3. Once the weights are parallel to the body, squeeze the chest, bringing the dumbbells back to the starting position.
  4. That is one rep, repeat for the number of reps listed.

T Raises

  1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
  2. Hold dumbbells comfortably at your sides, wrists facing inward.
  3. Keep your arms straight and raise your arms straight in front of your body to shoulder height.
  4. Keeping your arms at shoulder height, move your arms to the sides, even to your shoulders in a lateral raise position, forming the shape of a T.
  5. From here, slowly, lower the dumbbells back to the starting position.
  6. That is one rep, repeat for the number of reps listed.

Balance Hammer Bicep Curls

  1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
  2. Transfer all of your weight over to one standing leg.
  3. While balancing on one leg, hold dumbbells comfortably in front of you, writs facing inward, toward your body.
  4. Keeping your elbows tucked in to your sides, curl the weights up towards your shoulders contracting your biceps; keeping your writs facing inward, toward your body.
  5. Balance on the same leg for entire first set of reps, switch legs for second set.

Overhead Tricep Extensions

  1. Stand with your feet hip distance apart.
  2. Hold one dumbbell with both hands or hold one in each hand, with elbows tight to your ears, bend at the elbows, dropping the dumbbell(s) behind your head.
  3. Then, straighten your arms, lifting the dumbbell straight overhead. This counts as one rep. Repeat for the number of reps listed.

Bent Over Single Arm Row

  1. Place your left knee and left hand on a bench or rest your left elbow on your left knee; hinging at the hips.
  2. Hold a heavy dumbbell in right hand, arm extended.
  3. Pull your arm straight up towards the ceiling, leading with your elbow. Pulling your elbow back towards your hip and squeezing your back.
  4. Hold for a second at the top of the movement and return to the starting position. That is one rep, repeat for the number of reps listed.

Bonus Burnout – Circuit

  1. Perform each exercise (as outlined above) for 1 minute.

1 Minute Lying Wide + Narrow Chest Press

1 Minute T Raises

1 Minute Balance Hammer Curls {30 sec per leg}

1 Minute Overhead Tricep Extensions

1 Minute Bent Over Single Arm Row {30 seconds per arm}

 

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


May
20

Deck of Cards Workout! Such a fun way to get in exercises because you never know what move is next!

* Warm up with a 10-20 minute run or dynamic stretching

Plank Jack + Tuck

  1. Start in a high plank position with shoulders stacked over elbows and wrists; core tight.
  2. Jump both feet out to the side at the same time, like a jumping jack, then jump them back together.
  3. Subsequently, jump both feet together up towards your chest. Then jump back to the high plank starting position.
  4. That is one rep, repeat for the number of reps listed

Walk Out to Rolling Plank

  1. Start, standing tall, feet shoulder-width distance apart.
  2. Hinge at the hips, performing a forward fold, so your hands meet the ground. Bending the knees if necessary.
  3. Then walk out into high plank.  
  4. Once in high plank, transfer your weight to your right hand and rotate your torso opening up to the left, while raising your left arm overhead toward the ceiling as you roll into a side plank.
  5. Hold this side plank for a moment, return to high plank and repeat on the other side
  6. Then walk your hands back toward your feet and come up to a standing position where you started.
  7. That is one rep, repeat for the number of reps listed.

Flip Flops – Burpee + Turkish Rollup

  1. Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
  2. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
  3. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
  4. Then hop or step your feet up towards your hands, coming to the bottom of a low squat again. Drive through your heels, exploding up into a standing position as you squeeze your glutes and hamstring. Or explode up leaving the ground as you clap your hands overhead.
  5. Land softly and then bend the knees and, in a controlled motion, lower your butt all the way to the floor.
  6. Rolling onto your back, with your body in one straight line from head to toe; long legs and arms overhead.
  7. Use your body’s momentum, swinging your arms forward and pulling your knees toward your chest as you sit up, landing on your feet and standing straight up.
  8. Option to add an explosive jump straight up at the top of the movement.
  9. The burpee + Turkish roll up is one rep, repeat for the number of reps listed.

Tricep Push Up + Alternating Lunge

  1. Start in a high plank position, with your hands directly under your shoulders.
  2. Lower down into a tricep push up, squeezing your elbows at your sides while maintaining a straight line from head to toe.
  3. Push back up to the starting position and then step your right leg forward into a low lunge with your right knee stacked over your right ankle.
  4. Rise up into crescent lunge, arms overhead, biceps by ears, shoulders down and back.
  5. Lower your hands back to the ground and step back to high plank.
  6. Repeat the tricep push up and then alternate lunges on the right and left leg. Each tricep push up + low lunge is one rep. Repeat for the number of reps listed.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


May
16

YES! The 2016 Summer Sweat Series is happening and we couldn’t be more excited. Lee and I have been frantically planning over the past few months and can’t wait to share a brand new & improved program with you beginning June 5th!

If you aren’t familiar with the Summer Sweat Series (SSS), it’s an online fitness and nutrition plan led by myself and Lee of Fit Foodie Finds. The program is dedicated to providing you with the tools you need to feel and look incredible and includes workouts, balanced meal plans, grocery lists and motivation via social media.

Lee and I wanted to create a nutrition and fitness plan combination because we know that being healthy is different for everyone. Some people need to clean up their diets and others need to focus on working out. This program will encourage you to participate daily/weekly, but you can pick and choose what’s best for you from the workouts or the meal plan. If you choose to follow along, we promise that you’ll notice changes in your appearance, confidence and how you approach the food you eat.

leemo

Best of all, the entire SSS program is completely free. Yes, you read that right — FREE!

AND we’re having a launch party in Minneapolis, MN on June 5th to kick off our series too! Whoo hoo!

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May
04

Amazing toning workout for your upper body! Get Lean Upper Body + Cardio Workout

*Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Decline Army Crawl

  1. Using a bench or chair, put your feet on the bench/chair and walk your hands out into a high plank position. Shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
  3. Then drop down to one forearm, followed by dropping down to the other forearm so you are in a low plank position with your shoulders stacked over your elbows.
  4. Push yourself back up to the starting position one arm at a time while trying to maintain stable hips, square to the ground.
  5. Repeat this alternating forearm drop for the number of reps listed.

*If this is too challenging you can always perform a standard army crawl with your feet on the ground.

Arnold Shoulder Press

  1. Start standing tall in an athletic position; feet shoulder-width distance apart, slight bend in your knees, and core engaged. Hold two dumbbells, one in each hand, in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position; locking out your elbows. Exhaling as you perform this portion of the movement.
  4. Pause at the top for a second, the lower the dumbbells to the original, starting position by rotating the palms of your hands towards you. Tip:The left arm will be rotated in a counterclockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the number of reps listed.

 

In & Out Bicep Curls

  1. Stand with feet shoulder width apart, slight bend in the knees, abs tight, arms down by your sides, and shoulders down and back.
  2. With a dumbbell in each hand and palms facing forwards, exhale as you bend your elbows bringing the dumbbells up to your shoulders.
  3. Then, inhale and return to the starting position. That is the ‘In’ bicep curl.
  4. On the next repetition, rotate your arms at the shoulder so palms rotate further away from your body (a small movement). In this position, exhale and bend at the elbows bringing the dumbbells up to your shoulder and inhale to return to start position. That is the ‘Out’ bicep curl.
  5. Alternate between these two movements. The rest of your body should be stable throughout the entire movement.
  6. Each curl is one rep; repeat for the number of reps listed.

 

Single Arm Front + Back Overhead Tricep Press

  1. To begin, stand up with a dumbbell held in one hand. Your feet should be shoulder width apart from each other with a slight bend in your knees.
  2. Fully extend the arm with the dumbbell overhead, palm facing out, away from the body.  
  3. Lower the dumbbell down in front of your face to touch your chest, bending only at the elbow. Then press it back up, returning to the starting position. That is one rep.
  4. Subsequently, on the second rep, lower dumbbell back behind your head, again bending only at the elbow. Then press back to extend arm straight above your head to the starting position.
  5. Alternate front and back overhead tricep presses for the number of reps listed.

 

Bent Over Wide Back Fly

  1. Start in an athletic stance, feet shoulder-width distance apart with a slight bend in the knees. Holding the dumbbells in front of you with a slight bend in the elbows as if your arms were wrapped around a beach ball.
  2. Then, hinge forward at the waist, keeping a neutral spine.
  3. Perform a back fly in this position. Opening your arms out to the sides, parallel to your back, squeezing your shoulder blades together. Hold at the top of this movement for a second and then return to the starting position.
  4. That is one rep. Perform for the number of reps listed.

 

Bonus Burnout – Killer Combo

AMRAP: Do as many exercises as you can for 1 minute!

  1. Start in an athletic stance, feet shoulder-width distance apart with a slight bend in the knees. Holding dumbbells in each hand at your sides, palms facing out away from the body with thumbs up towards the ceiling.
  2. Perform an inverted lateral shoulder raise, raising the dumbbells up to shoulder height, with thumbs up towards the ceiling.
  3. Then turn your palms up toward the ceiling and perform a bicep curl, bending at the elbows and curling the dumbbells towards your head while your arms stay at shoulder-height.
  4. After the curl hold your arms goal-posted at shoulder height and turn your palms out, away from your body. From here perform an overhead shoulder press, extending your arms straight overhead and locking out your elbows. Make sure to maintain a neutral spine and tight core as you press overhead.
  5. One your arms are locked out at the top, turn your palms in, facing one another. From here, bend at the elbows for an overhead tricep press; dropping the weights behind your head and then pressing back up overhead, again locking out your arms at the top.
  6. Steps 1-5 are one rep. Repeat for the number of reps listed.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.

 
 
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