Here’s the Detailed Moves, Listed out for you with Reps.
Do section A – 2x = warm up
Then Section B 2-7x (10-40 mins)
Whatever you can fit in! ANYthing is better than nothing Up to 5x a week. (consecutive days are great on this)
Fitness and nutrition coaching for busy people
Posted on | Strong Moves
Here’s the Detailed Moves, Listed out for you with Reps.
Do section A – 2x = warm up
Then Section B 2-7x (10-40 mins)
Whatever you can fit in! ANYthing is better than nothing Up to 5x a week. (consecutive days are great on this)
Posted on | Uncategorized
Here’s an awesome way to get the body you want this Summer. I’m talkin’ drop those stubborn pounds, belly bloat and see more muscle definiton. Ready?!
Get IT – This is what Pro Athletic Trainer and EXOS biz owner Mark Verstegen gets his clients to do. And I gotta say IT totally effing works!
With IT – you will finally do all the shit you need to do to see AND feel everything you want on and in yourself:)
This Mindset tool is straight from two bomb ass Pro’s in the fitness industry. You can listen or watch! CLICK HERE to get your BEST body transformation tool – Your IT!
” Ya gotta start above the neck” Scroll to Minute 8 on the vid or podcast to Grab YOUR IT
If their handsome pics don’t make you wanna listen up- their groundbreaking companies and epic credentials will.
Owner of EXOS training systems – This dude and his team has transformed pro-athletes to seriously up their game with this very tool.He shared this with Aubrey Marcus on this recent podcast– that gave me the kick in the pants I needed and has helped me drop 7% bodyfat in the past 2 months!
Aubrey Marcus-Umm if this photo doesn’t make you wanna listen to him (hubba hubba!) Then his credentials will. Marcus is a groundbreaking fitness leader- Owner of ONNIT. Literally the best fitness resource company I’ve come across. He’s got amazing resources from training certifications to supplements, nutrition info, workout equipment, workouts and inspirational podcasts to keep you going strong .. heck he’s even got an amazing clothing line!
DO NOT miss out on this tool! Unless you like wasting your time and energy…
Posted on | Awesome Foods
Hey! It’s officially summer.. Awesome, Right?!
Bring on the BBQ’s, road trips, happy hours, campfires …whatever blows up your skirt:)
I love all these things! What I don’t love is when I overdo it, have too many fun time drinks, give into those chips and pizza.. basically I totally hate looking in the mirror and seeing a bloated belly and puffy face.
If you hear me on this – We’re in luck! The mental lashings can stop NOW
I’ve been tapping into an awesome tool this past month that is totally keeping me from getting that next drink AND getting me way more out of my workouts. This is a HUGE game changer. Plus it’s straight from 2 super hot, smart men..
CLICK HERE to grab this PODCAST tool. Your IT! This has gotten me to drop 7% body fat and rock a more sculpted body in just 8 weeks.. seriously.
Just CLICK and listen– (whether you like to rock pods or video, you’re covered) Know exactly what to do to feel and look fanfreakintastic!
(Fanfreakintastic = sweet lookin’ lean bod with defined muscles + boost in mood and energy)
NOW – check out my next two best tools
MY top Core move to get you some killer guns and keep those abs sculpted
MY new 2 fav recipes. Perfect to bring to your next event OR a quick fix for dinner tonight
I’ve got a super easy Sausage, kale, cauliflower casserole + A super easy and delicious salad to bring to that next BBQ.
Lastly -THOSE BELLS!
You know it.. I’m a huge fan of kettlebells! That’s because they torch fat and get you super strong and defined in the least amount of time. They also can go anywhere with you! Perfect for busy everyday life and any travel! Camping? No prob – toss in a 12kg-20 kg bell and you’re good to go on your workouts- 20 mins is all you need to keep on track.
Same thing for busy days running kids around – whip out a kettlebell workout in your living room, backyard, park or office
Don’t know what the heck to do with bells? Take my next Intro Series! CLICK HERE for info
Not into Bells? CLICK HERE for my other reg, fat torching group classes
That’s all I got for ya – just some game changing shit to keep you looking awesome and feeling kickass! Happy July:)
Hit me up for one on one coaching – online or in person Scroll down for all contact info.. heck feel free to ring my cell (206)931-3605. I’m sure you’re someone pretty rad:)
Posted on | Uncategorized
WHOOPS!!
I sent you the wrong link! No Sweat, I fixed it by putting my vid here for you:)
For your Summer travel VID – Just CLICK HERE
SUMMER WORKOUT VID- for vid + step by step workout
If you missed last month’s tip on better Push ups – Here you go as well:)
This is my training Vid I have to send into MY COACH, the great Karen Smith – Who is the queen of the one arm push up. She’s got me set up to get all the way to the floor on these suckers by October!
Push ups have HUGE payoffs.. they are one of the most simple and most beneficial exercises. Too bad most of us are totally botching them and simply wreaking havoc on our bods.
Don’t feel bad – I used to botch them big time as well. But once we know better – you will SEE the transformations!
you’ll know because you’ll feel the work in your CORE – not just your arms. Both will definitely tone big time
Here’s how to get the most results from your 2 ARM or 1 ARM push ups
Can’t quite nail all that – No sweat – all ya gotta do is bring the floor up to you! No assists or knee push ups.. This is greatly holding you back.
SImply pick a raised surface – find a height you can get all the way down to AND all the way back up from after touching your nose.
Do this protocol 3 times a week
Have at least 1 day between each set up – SO maybe Tues/ Thurs/ Sat set up
Do 1 full push up – then go do some challenging cardio for 2-3 mins – come back to your next push up- JUST ONE, Repeat 5x. So 5 Push UPs, 10-15 mins cardio
DO something for 2-3 mins again – abs, jump rope, stay fast and loose
Repeat 3x on this
Again recover for 3 mins between each set – stretch, do some cardio – Just DON”T use your arms!
I’m sticking to this exact training regimen myself on my 1 arm push ups- most of all stay patent – you’ll get there!Do the same thing – just use 2 arms!
And if you wanna know more about this One arm Push up deal – check out the Bodyweight Cert through Strongfirst – it’s pretty cool!
Posted on | Uncategorized
Directions
Preheat oven to 350 F. Bring a large ot of water to boil. Add cauli florets and oil for 2-3 mins. Drain and rinse with cold water. Set Aside
heat coconut oil in a large pot over medium heat. Add sausage and cook, stir to break up large pieces, cook until mostly (80%) cooked
Add onion and cook, stirring occasionally- 3-5 mins
Add garlic and thyme. Saute for 1 min – add tomatoes and bring to rapid simmer. Cook 3-5 mins
Stir in Kale until wilted. Season to taste with Salt and pepper. Remove from heat and stern cauliflower. Transfer the mixture to a large casserole dish (9x 13) top with walnuts (optional)
BAKE for 15 mins.
** I love topping this with shredded pecorino -sheeps cheese.
ENJOY!!
Dressing:
SALAD
8 cups shredded cabbage
2 carrots shredded
1/2 red onion chopped
chopped fresh cilantro
Toppings:
Shredded chicken, sliced cold flank steak, flaked Tuna (wild planet is great) Avocado , sunflower seeds, walnuts, cashews
Posted on | Strong Moves
So you read the post on HOW TO LET GO.
If not, CLICK HERE to do so. I really think it’ll help you (or someone you know)
For me – I had a big job to get done. I had to speak in front of a packed room of well to do Seattle-ites, to raise money for a struggling community.
This community is literally saving lives. So it was super important that I show up for them so they can continue to do so.
This Foundation is RYTHER
They help kids and families deal with some seriously shitty situations, so they can keep living and do better in the world.
Without Ryther, lots of kids and families dealing with addiction, mental illness and neglect would have nowhere to go.
This is HUGE. One that I know firsthand. My nephew was saved by Ryther, See video below.
CLICK HERE to come to next RYTHER fundraiser, SEPT 27th @ 11 AM, Seattle Downtown Sheraton I am a guest speaker that day.
After listening to my friend James CLICK HERE for quick recap – I realized that I had to LET Go, So I could be there for Ryther. It was about standing FOR them so they can keep using their powers for good.
Basically I was stuck in my own story. My story of having to care for my nephew when his own life was traumatized by my mentally ill sister.
I let myself stay steeped in this hard situation. I bitched about it, stayed sad about it and put a boatload of responsibilities on myself, more than was needed.
I was STUCK in a shitty story and I was holding onto pain.
I had to LET THAT SHIT GO!! Which meant stepping up to my greatest obstacle, MYSELF
1. SHOW UP – Step up to myself and admit that I made that situation tougher than it was. Truth is I could have let myself enjoy life more, I put that burden on myself and put myself in a victim mindset.
2. OWN UP – Apologize to myself. Say I’m sorry for making things harder than they needed to be.
3. GET OFF THE DAMN BUS (CLICK HERE for that explanation) – This one helps me sooo much! Literally just STOP letting myself think the thoughts of anger, resentment and pain from that hard situation.. look at what is great RIGHT now and change my story by allowing myself to grab hold of what I can enjoy right now and live every day with more joy and make a new and better story
I’m pretty proud to say I did all that –
Admitted to my own Victim mindset, Literally apologized to myself AND am LIVING a better life, by catching myself when I move into that old story and promptly stopping myself and DOING something better.
Just like anything this takes daily effort and practice. NO matter if your goal is eating better, being more active, getting over a bad relationship – Simply DO THIS
At least it worked for me:)
If you’re interested in Supporting Ryther. Please CLICK HERE to join me at their next fundrasing event Sept 27th 11 AM, Downtown Seattle
Or go to www.ryther.org to learn more
Posted on | Uncategorized
You’ve probably had someone tell you at some point in your life: “Just let it go” or “You gotta release that”
So how’s that gone for you?
I gotta say – “Letting go” is effing hard! Recently I wanted to punch some well meaning people in the face every time they told me, “ya gotta just let that go”
It’s a super hard thing to pry our stubborn brains of something that is keeping us from moving forward.. at least it is for me.
That’s why I was stoked when I found a super easy way that totally worked for me to ” Let it Go!”
Just so ya know – “Letting Go” will serve you in reaching ANY goal, because we free our minds to take on the hard challenges we may be struggling with. Doesn’t matter if it’s with your foods, workouts, work life, family life OR other stuff. Try the below steps on anything that you’ve been butting your head against the wall about:)
This is best explained with a short story..don’t worry I’ll keep it brief.
Recently I was listening to my friend. James, talk about how he’s been bogged down with the news. World events, political climate.. basically stuff is getting to him and making him not do or be very good on a daily basis. James said
“I’ve been such and ass lately! Just the other day I was getting on the bus and totally bit this girls head off, I mean she DID totally cut in line, but I totally bit her head off. Once I heard myself I felt ashamed. She shoved her way to the front and I angrily stated “Do you NOT see the line!”. Everyone in line stopped and looked at me, She said “You don’t have to get so upset” I was immediately ashamed and hated what I had done.
After a few minutes, I calmed down and went over to her on the bus, she was early 20’s had big headphones in and I made eye contact with her, I sincerely said ” I am truly sorry for how I treated you”
She kept a neutral gaze and looked at me, but I knew she heard me.
Then I got off the damn bus
That’s it! It doesn’t matter if your obstacle receives you or denies you – it’s just you stepping up, owning up and moving on.
I hope this helps you as much as it helped me. CLICK HERE to check out what I had to let go of, and HOW it got me to crush some serious goals.
Posted on | Awesome Foods
Citrusy, Beet, Fennel Salad with Arugula
I LOVE this recipe for summer.It’s chock full of liver detoxing ingredients (counteracts your fav adult bevvies) It’s also packs tons of vitamins and mineral to keep you strong and lean
Beet,Fennel Salad with Arugula, Spinach and Citrus Dressing
AWESOME topped with walnuts and avocado
SALAD
*food processor works best for this recipe – use shredder attachment
DRESSING
Directions:
Shred beets and fennel, place in large bowl, add spinach, arugula and mint
Put all dressing ingredients in a mason jar and shake vigorously OR whisk well in a small bowl
Toss well, top with walnuts and sliced avocado. ENJOY!
Posted on | Uncategorized
Summer is here! Grills have been lit up, cut offs and tank tops are making their yearly appearance. That means it’s time to firm up those glutes, abs and arms!
Don’t worry, I gotcha covered:) Check it out below:
I love this move. It’s a lot of bang for your buck! You’re working your glutes, lats, entire core, biceps and triceps! Hello daisy dukes, tanks and swimwear:)
Follow steps below:)
Do 4-6 rounds of 8-10 reps.
Pair this with a 3 minute high cardio move, such as jump rope, box or floor jumps, stair runs etc..
Posted on | Uncategorized
This is a different Mother’s Day post- But a much needed one…
We all know that one of the hardest jobs is being a Mom. To raise and mold a tiny human into a good one is no effing joke.
What if MOM can’t do her job.. That’s why Ryther Exists
We all know of lives that had mother’s fighting their own battles and simply couldn’t be MOM. What happens to those tiny humans and what happens to those families?
Who else can literally do the Job of a Mother? Nourish, educate, comfort, lead, bring safety, calm, peace of mind and health to a child- NO one else in the family can do ALL of this – I know this for sure.
This place is no joke. They do the heavy lifting and get kids back on their feet when the family can’t get on their own two feet.
I know firsthand. They saved my Nephew’s life. Please watch to understand exactly How Ryther saves lives and why the lives the save make the world way more awesome.
I am sharing this because more people NEED to know of Ryther to use OR to support them
Five years ago, I brought my nephew to Ryther for therapy to help him undo the pain that his mother’s mental illness has brought to his life.
Robin Bennett, the Funds Director at Ryther asked me to share my personal experience with Ryther so people could better grasp EXACTLY what Ryther does and how it transforms lives. I share this with you, in the hopes that if you need or know of someone needing these resources you can reach out to Ryther
OR – If you are doing great and ” Strong as a Mother!” Perhaps you can pay that strength forward and help out others that simply cannot do the heavy lifting.
Here’s a quote off Ryther’s site explaining exactly who they are and what they do
CLICK HERE TO FIND OUT MORE About RYTHER
Ryther is a recognized leader in psychiatric and behavioral health services for children and their families facing complex challenges. We are dedicated to providing comprehensive services and innovative treatments. We guide, coach and teach so that every child and family we work with may experience new ways of thinking, develop positive relationships and realize a better life
I hope this helps you appreciate mother’s day even more- to know that perhaps you are lucky to have a great mom, OR to know that there is a jaw dropping resource out there for people needing this help. And if you are not a child or live out of state – please still reach out, they just may have some awesome resources you can totally turn to.
Happy Mother’s Day! From me and Noah