Wednesday, October 30, 2013

Beginner HIIT // 20 Minute Cardio

High Intensity interval Training

I've talked about this before and shared a few HIIT workouts. I love HIIT more than an awesome CrossFit workout! Great for getting you through a plateau and great for your motivation because - This. Will. Yield. Results. But It will kick your butt first. =]

HIIT can be done with more than just cardio, it applies to lifting as well. Check out my HIIT 100 workouts! 

The Workout:

Warmup with a 5 minute walk

30 second sprint

3 minute jog

30 second sprint

1 minute walk


What HIIT workouts have you tried before?  

Saturday, October 19, 2013

Skinny Snacks // Apple Cinnamon Protein Bars


1/2 cup almond meal/flour
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1/4 cup Splenda or Stevia
medium apple - grated (large holes)


Spray an 8-by-8 inch glass dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.
In a smaller bowl, combine egg whites, splenda, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.
Fold in grated apple and mix until combined.
Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Makes 16 squares

Friday, October 4, 2013

No Equipment CrossFit Workout

Hi guys! If you're wondering why I've been M.I.A. for a while, I have a great reason! Baby Logan finally made her arrival and Troy and I have been catching up on some z's and busy ever since! Thanks for hangin in there with me!

I've been getting awesome feedback on the no equipment CrossFit workouts so I'm here to supply you with another! 


Jumping Jacks x250
Push-ups x50
Air Squats x75
Burpees x25
Vert Jumps x10 + 400 M Run
1/2 Mile Run + 50 Air Squats
Air Squats x100

Im already that proud mommy that wants to share photos of my little peanut! 

I can't wait so share the post pregnancy shape up plan I'm developing! Have a great weekend!! =]