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For years, we’ve been led to believe that exercising for longer periods of time results in more calories burned and, therefore, a better body composition. But in recent years, the idea that you can reach your goals by following an exercise regimen that’s actually the opposite is now well-supported by a growing field of research. The key to increasing the afterburn effects of your workouts, so you can burn more calories throughout the whole day, is practicing high-intensity exercises. That’s because the afterburn effect is small following steady-state traditional cardio workouts like jogging but is significantly higher following intense workouts — like sprinting, circuit,...

Folks, I get it..... I struggled just to lose 5 lbs.  I dreamed of having sculpted arms and abs.  I was convinced that it was my genetics, age, and hormones that were preventing me from  achieving this.  I believed that other women with sculpted arms and abs only had them because of some freak diet, surgery, or they were blessed with amazing genetics.  Then I was exposed to what was really holding me back.  While I thought I ate healthy, I learned that some of the things that I consumed were actually promoting inflammation in my body.  I discovered that...

Don't settle for garbage convenient foods for your kids!  As kids go back to school, I challenge you to slow down and take time in the kitchen with your kids.  The kids love spending time in the kitchen with you.  It empowers them to make their own food - and believe it or not?  They love eating the food they make.  They are so proud of their creations. Try making these mini Kodiak Protein Muffin Cups.  So quick, simple and convenient for busy mornings on the go. And believe it or not, one tray of these muffins is one serving...

Here is a quick 5 Minute Tabata that you can do when you are short on time.... because let's face it.  Something is better than nothing.  This was a video I did in one of my coaching platforms!  Enjoy! 20 Seconds of work/10 Seconds of transition Squat to Press One Arm Right Up, Down Planks Right Arm Squat to Press One Arm Left Up, Down Planks Left Arm Tricep Chest Press Dumbbell Squats Row Hold Alternating Press Step Back Lateral Lunges with Bicep Curl Alternating.