Foods and Snacks You Think Are Healthy But Really Aren’t

Category: Primary Menu     Fitness    

We’ve all been there – time to start a new diet or eating routine and we’ve got all the best intentions. We did our research and talked to friends, even read some magazines and listened to various TV shows…but sometimes you just can’t trust the media and advertising you see. When big companies have big budgets they can make lots of things look “healthy” that are really terrible for you. What bothers me the most is that the people who are buyin ...

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My journey to giving up dieting and move toward strength training

Category: Primary Menu     Fitness     Life Lessons    

Ever since I created my blog almost three years ago, the most popular article is the one related to the 12 week workout plan for strength training for women. I have over 200 comments and questions from women readers and many of the themes are similar. I wanted to take a few of the questions that I see repeated pretty often and answer them in one place to make it a bit easier for those who are just starting out on their strength training journey. Some readers are just starting to lift weights for ...

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Build Amazing Shoulder & Arms - Strength Workout Routine for Women

Category: Fitness    

How to build muscle to create sexy, sculpted arms and shoulders

It’s now my third week into my new lifting and strength training routine. I life weights five times a week, do cardio 2 times a week and have one complete rest day on Sundays. My cardio consists of plyometric work and 2 sessions of HIIT (high intensity interval training). For my HIIT I do 30 minutes on a treadmill with :30 walking at 3.0 speed and :30 sprint at 7.5. On Monday I do an Arm ...

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Weight training routine: Leg Day and Plyometrics Workout

Category: Fitness    

Another week and another workout, time to hit legs hard and focus on making some gains

This is my third week into my new lifting program and on this new routine I only train legs one time a week. ONE TIME, I know, for me I’m having a bit of a withdrawal because I was so used to training my lower body at least two times a week, but with the program I am doing now I only work them out on Tuesday. I kind of miss doing legs mo ...

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Cookies & Cream Berry Protein Post Workout Nutribullet Shake Smoothie

Category: Recipes    

Get ready to enjoy a delicious protein shake packed with antioxidants

If you are strength training you already know the importance and benefits of increasing your protein intake daily. Protein helps to grow lean muscle and is crucial as part of your macro nutrient rich diet. I aim to eat 1.25 grams of protein per pound of my body weight, which can be challenging from food alone. That is why I use protein powder to supplement my diet for more protein consum ...

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Train Your Arms and Shoulders Ladies - Example Workout Routine

Category: Fitness    

Training you arms and shoulders is extremely important to creating a visually appealing physique. The goal is to sculpt the shoulders and the arms through strength training. It’s important to have strong shoulders and arms to also help with other lifting days. I also think chiseled shoulders on a female is very sexy as well as well defined arms. Today I trained back, shoulders and abdominals at the very end. I also included a few Vine videos below which show you how I do the exercises. Read more

A Female Leg Day Workout To Burn Calories and Build Muscle

Category: Fitness    
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Even though we are battling a snow storm I made it to our home gym and got my leg day workout in. 450 calories in one hour of lifting!

Training your legs is my favorite workout of the week and with my current routine I only train them once. I was so used to doing legs 2-3 times per week so this was something to get used to. It turns out I have been seeing some great results only 2 weeks into my new routine so I ...

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TGIF - The Goal is Fitness (Leg Day Friday) Workout Routine and Videos

Category: Fitness    

Happy Friday TGIF or as I like to say “The Goal is Fitness!” – All about this morning’s leg day workout

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Another week down and another morning workout completed. I prefer to get my workout done before work so that if for some reason I have things to do at night I don’t feel bad missing an entire day off from the gym. The morning is great because:

1) it gives me ener ...

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Leg day workout - focus on form for squats and deadlifts

Category: Fitness    

Female Leg Day Workout – Focus More on Your Form Each Time & Build Weight Up After

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Morning leg day workouts, fueled with my preworkout and a great playlist of music!

When it comes to working out the lower half of your body it’s key to make sure you are using proper form. Not only because as you increase weight it can cause serious injury to your back and other parts of yo ...

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At home core body training routine with bosu, medicine ball and light weights

Category: Fitness    

Effective exercises you can do at home with just a few pieces of gym equipment

Not everyone has access to a fancy gym or the time to get to one. Life is hectic, with work and kids and family and friends – so it’s important to make time for your health and fitness where you can, when you can, with WHAT you can. Below is an example of a non-lifting day routine I do instead of doing straight up cardio days. I prefer to spend my time doing a combination of some tot ...

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