Remember – Memorial Day

While most of us are undoubtedly filling our 4 day weekend with hot dogs, celebration and fun in the sun, don’t forget to take a moment to remember what Memorial Day is truly about.  Today we must remember the courageous men and women who have payed the ultimate price for our freedoms.  Memorial day is for those who have died during combat while serving this great nation. Today while you are drinking beer and floating in a pool, take notice at the flags that are flying at half staff…  don’t forget to pause for a National Moment of Remembrance at 3pm local time…  for this holiday is more than what we give it.

“I am oppressed with a sense of the impropriety of uttering words on this occasion […] If silence is ever golden, it must be beside the graves of fifteen-thousand men, whose lives were more significant than speech, and whose death was a poem the music of which can never be sung.”
James A. Garfield
– Civil War General, Republican Congressman and 20th U.S. President










“Cause Texas is the place I really love to be…” 🎶🎶🎶

Howdy y’all!

So sorry it has been so long. Lots has been happening in our little family! I’m excited to share that we have moved back home to TEXAS! We are THRILLED to be back home and close to family and friends that we consider family.  These little dudes couldn’t be happier.  We got them all decked out in Texas gear.  We are sad to leave the San Francisco area.  Specifically the friendships we made along the way and also the quick drive to the BEACH, but we are thankful we are where we have always felt is home.  Please have patience with us as we get used to our new location and schedule.  I’m sure there will be hiccups along the way but I am pumped about this new development in our lives!

The workout before the food storm

I plan on indulging a bit tomorrow!  Since I know there will be pumpkin pie, dressing, mashed potatoes and my mom’s famous Cranberry ice cream….  I hit the gym hard this morning!  Workout outfit and today’s workout are below:


|| The Little Mermaid Tee || Mesh Leggings || Similar Nike sneakers ||

50359991     hmprod     _12611810



  • Jog .5 mile to warm up
  1. Lateral raises with dumbbells – 15 reps
  2. Chest flyes or butterfly on machine- 15 reps
  3. Lateral pull downs (fast to chin and release back on a slow 10 count) – 12 reps

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  1. Close grip pull downs on machine – 10 reps
  2. Front raises – 10 reps
  3. Weighted double row – 10 reps

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  1. Seated Shoulder Press – 10 reps
  2. Chest press with bar – 10 reps
  3. One arm row (bending over and using bench) – 10 reps each side

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  1. Skull Crushers – 12 reps
  2. Tricep dips weights in lap – 12 reps
  3. 1 minute plank

* 3 sets of these three exercises with 15 box jumps in between EACH set

  • Sprint for 1 minute on treadmill at a high incline
  • Jog .5 mile to cool down

(don’t forget to finish with your favorite ab exercise)

Sweat is sexy,


Fitness – Thursday arm beat down

It’s been a while since I’ve shared a  fitness inspired post.  Last week I did a KILLER arm workout.  Warning:  This workout is not for the weak at heart!  It takes a lot of dedication to finish any workout so set the goal to complete this workout!  (Even if it’s UGLY by the time your finished) This tee is from one of my old teammates shop!  She is a doll and I adore her.  She has a ton of super cute game day inspired gear.  Check out her store here & shop my workout look below:


|| Jesus & Family & Football Tee || Camo leggings || Nike sneakers ||

img_1662-570x708     7065926-1-multi     _13340549


  • Jog .5 mile to warm up
  1. Shoulder Press with dumbbells – 15 reps
  2. Push Ups – 15 reps
  3. Lateral Pull Downs on machine – 15 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline
  1. Lateral raises – 10 reps
  2. Chest Flyes – 10 reps
  3. Skull crushers – 10 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline
  1. Single arm shoulder press – 10 reps each arm
  2. Chest press with bar – 10 reps
  3. Wide grip Lateral pull downs on machine – 10 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline
  1. Hammer curls with dumbbells – 12 reps
  2. Regular curls with dumbbells – 12 reps
  3. Close grip Lateral pull downs on machine – 12 reps

* 3 sets of these three exercises with 10 burpees in between each set

  • Sprint for 1 minute on treadmill at a high incline


  • Jog .5 mile to cool down


(don’t forget to finish with your favorite ab exercise)


Sweat is sexy,


Belly Fat – BE GONE!

We all want to get rid of that belly fat.  There is no magic wand to make this happen and there is no magic exercise that will instantly give you those flat abs you’ve been craving.  It takes a combination of hard work and clean eating.  You can do a million sit-ups a day, but if you continue an unhealthy lifestyle you will never see a change!  It’s not rocket science…  however, we still seem to somehow bargain with ourselves.  This bargaining is getting us no where!  The truth is you have to alter your lifestyle to promote fat loss from your entire body with a clean diet and a consistent exercise routine.  Here is a fool proof list of tips to help you kiss that belly fat GOODBYE!

  1. Stay away from processed foods – This stuff is just not natural!  Literally!  Anything that is pumped with chemical additives, high fructose corn syrup and over-processed  nastiness…  just cannot be good for you.  Cut it out!  Try and go for ONE ingredient foods.  Know what you are putting into your body.
  2. Diet – No sugar, no carbs, high protein, and loads of veggies. Green veggies, colorful veggies, all veggies!  Eat a variety of them to keep your taste buds excited!  Don’t just stick to the ones you know.  Try new and exotic veggies!  You never know, you might find something you truly love!  And keep the protein intake high!  Protein is lean, fights hunger and keeps you full longer!
  3. Exercise – You MUST have a consistent exercise program that challenges you.  I have always been told to “keep my body guessing.”  Don’t just do the same thing every day.  Do a variety of exercises each week that fits in cardio as well as full body workouts.
  4. Sleep – you need it.  your body does not work at 100% without it, so make sleep a priority.  Period.
  5. Water – Staying hydrated keeps your metabolism up and it can combat food cravings.  Can’t say it enough.  Water is the nectar of life!  Drink it up sisters!

10 Foods you should be eating for a healthier you

PicMonkey Collage

  1. Water – I always start any of my fitness and nutrition posts with this.  It is essential for your health!
  2. Natural Peanut Butter – Peanut butter is full of good fats!  It also has potassium, protein and fiber in it and it is a GREAT source of energy.  Not to mention, it tastes super yummy!  I used to carry a small jar of peanut butter around with me and eat a spoonful if I was craving something sweet.
  3. Non-Fat Greek yogurt – Low in calories and carbs but high in protein!  Add in some nuts and fruit and it makes a perfect, filling snack.
  4. Almonds – These little nuggets have good fats, fiber and antioxidants.  Grab a handful of these for a great snack!  (Tip:  Eat them raw or roasted for the healthiest option.)
  5. Eggs – High in protein and can be eaten so many different ways!  The recipes are endless and these things are easy to eat on the go.  We always have a bowl full of hard-boiled eggs in our refrigerator.  It makes it easy to grab and go!
  6. Blueberries – Blueberries are one of the best sources of antioxidants!  Add them to your yogurt or freeze a small baggy full for a sweet, after dinner treat.
  7. Oatmeal – Oatmeal is one of the best ways to start your day.  A cup of oatmeal contains 6 grams of protein!  Oatmeal is also full of fiber.  It is a great weight loss food and the fiber in it helps protect against high blood pressure and diabetes.
  8. Avocados – Fiber, potassium, Vitamins and good fats are all things you can find in an avocado.  So add them to your salad, sandwich or just cut one in half and enjoy!
  9. Quinoa – Fiber, fiber, fiber.  Quinoa also has proteins and amino acids and is a good source of iron, magnesium and lysine!  Prepared like rice and can be eaten with virtually anything!  Cook up some of this yummy side dish tonight and reap the health benefits!
  10. Dark Chocolate – I know…  it can’t be true.  But it is!  Dark chocolate is full of antioxidants, vitamins and minerals.  It helps to lower your blood pressure, reduces risk of stroke and increases blood flow to the brain!  (Tip: Make sure that the dark chocolate you buy is at least 70% cocoa and nothing sweeter than bitter-sweet.)

3 secrets to staying fit while on vacation

Summer is coming to a close and many of us are trying to SQUEEZE in a last getaway before it officially comes to a end! Keeping your health and fitness as your number one priority is difficult even under normal circumstances.  Throw in a beach, a mountain, a lake, a resort or a just a few days off of work and it can turn into a disaster.  Don’t let your vacation turn into a fat trap!  Here are a few tips to help you survive vacation without completely undoing all of your hard work!

1. Water – The number one rule of ANY healthy lifestyle is DRINK WATER.  It’s a given, but I’ve listed it hear just as a reminder! Obviously those fruity drinks will be tempting and you will (and should) indulge in some of them while relaxing and soaking in the sun.  Just try to keep your water intake up!  Not only will it help tremendously with your waistline but it will also help ward off an ugly hangover.

2.  Get moving – This doesn’t mean you have to spend your entire vacation in a weight room or in a boot camp class!  It just means, if you want to hold onto the progress you have already seen, then it is important to stay active while on vacation.  There are tons of ways to be active while on vacation.  Hikes, bike rides, laps in a pool (or lake, or ocean) to name a few.  If you aren’t able to do any of these then try a mini workout in your room!  An easy example you can try is

  • 20 pushups
  • 20 squats
  • 20 lunges (each leg)
  • 50 crunches
  • Rest 30 seconds
  • Repeat all 3 times

3.  Choose your poison – A vacation is a vacation and it definitely should be enjoyable!  However, choose one meal a day to do the indulging and keep the other two meals and snacks as high in protein and veggies.  This way you get to taste those yummy things you’ve been craving (and worked hard for) but you don’t fall completely off of the wagon.  You keep yourself in check and accountable this way.  So if it’s waffles and syrup that you just can’t say no to then go for it!  But keep lunch to a salad full of veggies and chicken and dinner as a fresh fish and green side.  It’s an easy compromise that allows you to enjoy while not going completely crazy.

7 Tips to burn fat (faster)

PicMonkey Collage

  1. Hit the weights – By adding in weights to your workout routine, you will ensure that your muscles are here to stay.  Also, muscle burns fat faster!
  2. Run like Crazy – Your weight will melt off faster if you add running into your workouts.  Try sprints!  100 yard sprints, 10 times in a row will burn fat quicker!
  3. Green tea – add this refreshing liquid to your post workout routine.
  4. Early morning workouts – Early morning workouts help you start burning calories earlier and this lasts throughout your day.  Bonus…  you won’t be tempted to skip the gym after work since you’ve already gotten your workout in!
  5. Zzzzzzzzz – Getting a good night’s sleep has many health benefits.  It will also keep you on track and make you less likely to skip a hard workout, give less than 100% at a workout, and make poor food choices.
  6. Ice Ice baby – Drinking cold water has been proven to force your body to burn calories in order to warm your body temperature.  Add ice to that water!
  7. Lean Mean Protein – Protein makes fat burning possible by boosting your metabolism and helping to build more muscle.  Add chicken to that salad, eat a spoonful of peanut butter or snack on a hard-boiled egg!

Fit Tuesday – Fat hackers

Here are 4 easy hacks to cut the FAT!

  1.  Cauliflower – You can substitute almost any carb with cauliflower.  Rice, mashed potatoes, french fries, you name it!  The next time you have a hankering for one of these high calorie foods, consider trying cauliflower in its place.  I’ve blogged a few cauliflower recipes before. Click HERE  to get inspired with some yummy and low calorie fat hacking recipes.
  2. Veggie noodles – I LOVE pasta.  I could eat it every single day.  However, pasta is not the healthiest option.  There are a TON of ways to enjoy noodles that are made from vegetables.  From Spaghetti squash to zucchini.  The opportunities are endless.  I recently purchased a veggie peeler (Find it HERE) that has changed my life and has made it easier for me to enjoy one of my favorite meals (spaghetti) as a healthier and more balanced choice.
  3. Wrap it up – As in, lettuce wraps!  Replace your bread, tortillas and pitas with plain lettuce and instantly cut fat, calories and carbs.  This is a no brainer.
  4. Water – I know, I know.  You’ve heard it a million times before.  And I have blogged about it too…  but really, there is nothing more important than this one.  Cut the high calorie beverages and sugary drinks by choosing WATER instead.  Add a little lemon, cucumber or berries if you need flavor.  Try sparkling water if you want some fizz!  Bottom line is your body needs it, so put the soda cans down and pick up a glass of clear water.

Ok beauties.  Get to hacking that fat and cutting those calories!

Fit Tuesday – SWAPS

Choosing healthier options may be easier than you think!  There are a few small habits that can make a major difference in your diet, calorie intake and overall health.  Making these small changes are the healthiest and also the EASIEST way to help jump start weight loss.  Small changes can add up to BIG results!  The next time you are having a meal, snack or drink, give these a try!

Swap This ——————->  For This

Whole milk                                                                                             Skim Milk

Sugar on your oatmeal or cereal                                                            Berries

Salted Nuts                                                                                             Unsalted nuts

Soda                                                                                                       Seltzer water

Bagel                                                                                                      English muffin

Dressed Salad                                                                                        Dressing on the side

Cream based soup                                                                Tomato based or broth based soup

Steak                                                                                                      Salmon

Flour tortillas                                                                                           Corn tortillas

Milk chocolate                                                                                         Dark chocolate

Cheddar cheese                                                                                      Goat cheese

Peanuts                                                                                                   Edamame

Sandwich with 2 pieces of bread                                                             Topless sandwich

White spaghetti pasta                                                                               Spaghetti Squash

Mashed potatoes                                                                                      Mashed cauliflower

Sour cream                                                                                               Greek Yogurt

Ice Cream                                                                                                 Frozen banana

Popsicle                                                                                                    Frozen grapes

White rice                                                                                                  Brown rice

Mayo                                                                                                         Mustard

Sugar                                                                                                         Raw honey

Canola oil                                                                                                  Extra-virgin olive oil

French fries                                                                                               Baked sweet potato fries

Chips                                                                                                         Popcorn

The possibilities are endless, you just have to think about it and make good decisions when it comes to your health.  Make your health a priority beauties!  You have to take care of that bod.