Mocha Cheesecake Protein Shake

  Yes, I got creative and my obsession with both chocolate and cheesecake are now combined into one healthy recipe!! I promise this tastes good and you will feel like you are getting dessert when you drink this! Oh AND there is no artificial junk in it either….Bam! Natural, Delicious, Fat Burning Protein…here it is! […]

Pumpkin Spice Fat Burning Shake!

I absolutely love this time of year! The weather changes, people’s demeanor’s change, holiday’s are around the corner, and all the amazing fall foods and drinks come out. Well one of my favorite things is Pumpkin Spice latte’s from Starbucks….however that is not exactly the healthiest thing out there and does nothing for my waist […]

Ultimate Shoulder Workout!

I recently switched up m y lifting routine and am now going with heavier weights, lower reps with more sets. I usually superset a lot of my lifting and stick with a high rep range, but for the next few weeks I’ll be following this format with most of my lifting days. All of the […]

AB Workouts for Women!

You have probably heard that abs are made in the kitchen, not in the gym. Right? Have you also heard that crunches, ab machines, and sit-ups are NOT the best exercises to do if you are trying to get a tight, flat, stomach?! I see people every day spending 20-30 minutes on stretch mats and […]

The Non-Cardio Fat Burn Workout!

I’ll be honest, I am not a cardio fan. I get bored and would rather be challenged then to do steady state cardio for 45 minutes. PLUS doing HIIT after an intense lifting session continues to burn fat for hours after your workout is done where steady start cardio only burns calories while you are […]

The BEST Arm Workout!

I get email after email from men and women asking how can I burn out my arms and get them tighter or how can I push past a plateau of not getting sore anymore. Girls always want more definition in their arms while guys always want more size in their arms. So I created an […]

300 Fat Burning Workout! No Gym Needed!

It’s easy to come up with outdoor workouts that don’t require a gym, but sometimes it can be a little tricky to figure out how to strength train outdoors without having access to a gym. Any time I travel or am not near my home gym (Power House here in Tampa) I usually have a […]

Body Weight Fat Loss Circuit!

One of my favorite clients, Erin Shaw, has seriously excelled in her workouts and weight loss over the past 6 months with not once stepping foot in the gym with me. All of her workouts take place outdoors and in the process she has managed to lose over 35lbs and cut her size in half […]


I understand that sometimes you just do not feel like doing abs at the gym OR maybe you just ate a huge bowl of ice cream, an entire pizza or a bag of potato chips and doing some ab exercise would help you at least feel slightly better about it. Regardless, I have an ab […]

Ab Circuit Video!!

I got a lot of people asking me for different exercises that will hit all the different core muscles so I decided to just do a short video to show you guys exactly how to do the exercises. You want to perform 10 reps of these ON EACH SIDE back to back with no rest. […]

Killer Back Workout!! With Pull Up Video!

I have gotten more questions and emails about workouts to get that awesome “V” shape from guys then emails from the ladies asking how to get rid of that back “bra fat” so I created a workout that will literally hit every single muscle in your back and leave you feeling nice and sore for […]

VIDEO Fat Burning HIIT Under 20 Minutes!

So I gave you all a pretty intense cardio workout without actually touching the cardio equipment and a lot of you gave great feedback as far as how much it kicked your butt and you were more burnt out in that time then you were doing 45-60 minutes of cardio. Which is AWESOME! That’s how […]

The No Cardio Equipment Cardio Workout!

Most people I know in the fitness business either hate cardio or they love it, there usually isn’t an in between. Majority of us do cardio because we know it’s good for us or when we’ve had a rough day and just need to clear our head. Some days, I just can’t stand the thought […]

Leg Burn OUT!

I am always looking for ways to change up leg day so I recently came up with this workout for one of my clients and they were sore for a week after! I tried it myself and well I’ll just say it’s definitely not easy, BUT you will feel amazing after you did it…ok maybe […]

Healthy Shredded Salsa Chicken!

After a while, grilled chicken/baked chicken/boiled chicken…it all gets old! I love to eat foods that taste delicious, but still have tons of health benefits. I have also been cutting out pre-made salad dressings and trying different things to create my own. This recipe is seriously an amazing dish that anyone will love. I have […]

Cookie Dough Casein High Protein Recipe!

I recently made a post about how I always look forward to my last meal of the day, which is eating my casein before bed and that is no joke. I literally would rather eat my casein at night then a huge bowl of ice cream because I have figured out so many different ways […]

Apple Pie Shake!!

I will be honest, I am not a huge Apple Pie fan when it comes time for BBQ’s, Thanksgiving, Christmas and all the fun holidays…BUT I will say I am a fan of this Apple Pie concoction! This one has a little more ingredients then some of the other shakes, but still is very lean, […]

Coffee Toffee Protein Shake!

Getty Images There is nothing more satisfying (to me) then when I first wake up and tasting that first delicious sip of coffee as I sit down to my computer to begin writing. MMMMM! I recently tried out a new protein shake that really is great for any time of the day, but especially in […]

Cinnamon Cheesecake Cupcakes!

Yummmmm! So it is day 3 of the 3 week detox and for me the hardest part I am having is finding sweets that actually taste good and work for this clean eating plan. I am a girl and there are times when I am just dying to eat some sort of dessert at night […]