Nov
16

It’s here, it’s here! Well, almost.

I don’t think I could be anymore exciting than I am because Lee and I FINALLY get to reveal the incredible healthy living project we’ve been working on for the past six months.

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Jun
26

Whoop whoop! We’re finally in the final stretch of the Summer Sweat Series and heading into the heat of July. Can you believe we’ve been sweating our faces off for almost FOUR weeks now? You guys seriously killed it this year and I’m thrilled I was able to see all of your hard work through Instagram and our FB group.

It’s like I’m a proud mama right now.

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Jun
23

I’m back in the USA. Everything is already more expensive, especially after my run to Target yesterday. I got home, the house was a disaster and we literally had no food. I’m not sure what Tony was eating but I did find a bag full of empty Ruffles and a jar of pistachios with ONLY SHELLS in the cupboard.

Jeeze.

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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
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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