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Fitness and Nutrition Coaching for women over 35

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workout

Posted on   |  Strong Moves

April 2023

You know you’ll feel better if you can get in some moves, but there’s just no way it’s gonna happen, right?!

Wrong!  You can score 4 minutes.

I made you a workout video that’s perfect for travel, home.. anywhere you need a quickie 🤣

Before you take on the workout video.  Watch my “BEST STANDS” video.  This way you can easily see all the moves without messing up your form. ALSO I’m gonna be dropping lots more fun videos to you in the coming months.

BEST STANDS

CLICK HERE for my three minute video. Complete with simple guide and Amazon buy links! Get these stands before June, you’ll really want this before your busy summer.

FOUR MINUTE WORKOUT

CLICK HERE for the workout video    Complete with step by step moves!** If you need a less intense workout. CLICK HERE for a more easeful set up 

Posted on   |  Strong Moves

Four Minute Workout!

We all feel way better once we’ve moved our bodies. Tricky part is finding time to do that! Here’s your fix:)

Below is a Four minute workout.  I have also detailed the moves below the video for you. No gear is needed.  All you need is enough space for a yoga mat OR bath towel.  You’ve totally got this. Hit play and let’s GO!

PART A (Warmup moves 1-6 once)

  1. Lying Reach (Lie down on mat and reach on both directions)
  2. 1/1 Alternating Tap over ( Bring your arms out to a T and reach one leg up to the ceiling. Bend that knee 50% and bring it across your body to the opposite side. Repeat with the other leg)
  3. Spinal Roll 2x (pull your knees into your chest and rock big forward and back twice)
  4. Tabletop Arm Turn ON (Get to all fours. Hands under shoulder, Knees under hips. Toes untucked. Straighten and lock out your arms. Spread your fingers and drive your palms through the floor) Hold for 6 seconds
  5. Kneeling crescent reach ( Kneeling with hands at hips. Right leg forward. Lean forward lifting your arms up. Chest out, eyes up and forward, belly out. Repeat on other leg.
  6. Low Squat 3x. Stand up and sit down into a low squat. Repeat twice more

PART B (1-5 once- 5x max) One set of 1-6 takes 3 minutes. Ifyou want to do more time.. repeat up to 5 rounds

  1. Squat Jack Tap outs (2/2 alt slow then 3/3 alt fast)
  2. Lying leg lower hold + pull knees in and out 6x. (Make sure your low back is flat and that you pull in just one foot and back out fully)
  3. Squatty Down Dog to Plank Hold 4 counts ( Long arm plank. Armpits tight + Tight butt + fill the space between your shoulders)
  4. Knee Plank Push ups 6x. (Straight line from knees to top of head. Puff into the space between your shoulder blades on your back. Elbow stay in. Squeeze your shirt)
  5. Lying tap over ( clean the slate) 1/1

Now get up and go have a better day!

Posted on   |  Uncategorized

Quickie Workout that totally gets it all done!

This is your Quick Workout that TOTALLY gets it done – In 10 mins you’ll be sweating, smiling and back to life feeling waaay better:)

This is simply 2 moves back to back

1. A Hinge Variation–  Bodyweight reaches OR Ball Slams OR Kettlebell swings

2. A Plank Variation – Plank shoulder taps OR Push Down to child’s pose OR Push UP

Do this:  Choose 1 Hinge and  1 Plank Variation

Do 5-10 of the hinge and 1 of the plank BACK TO BACK.

** Go for time . Got 7 mins – great! set a timer and try this

  • 8 Ball slams to 1 plank hold with slow shoulder tap

OR

  • 6 Kettlebell swings to 1 Push up

YOu get it:) ENJOY!

 

 

Posted on   |  Strong Moves

August 2019 One bell workout

Suns out.. Guns & Buns out!

Stay strong, lean and happy – without having to go to the gym! One bell packs it all.

(order a bell off Amazon- CLICK HERE for best option  – go for a 10-20 kg.. depends on what you can 1 arm press)

Check it out!  Follow the video and the step by step guide.  Drop stress, inches and fat:)  This is a FULL body workout. 30 – 40 mins is plenty. Try this 2-3 x a week

**Don’t know how to swing or Kettlebell press?  Hit me up- 206-310-9079 **text only

If you’re a busy person – who wants to stay fit, ya kinda really need kettlebells:)

 

Posted on   |  Strong Moves

August Newsletter W/VIDEO

Don’t lose your cool!
3 super easy tricks to stay lean AND do all the things this summer

 Napping it up in a hammock looks pretty sweet, right?!

What’s even sweeter is the fact that getting more sleep will actually get you to drop inches and body fat- perfect for feeling awesome in your cut off shorts and sexy tanks!

That science is below for you (scroll to blue box below) Check out how you can use your smartphone to make darn sure you get more sleep! I struggle with getting my butt to bed as well, and these tricks totally work

I also totally have a hard time getting in my workouts in summer..these days are packed and we simply run out of time for ourselves! No sweat.. I made you a totally doable workout VIDEO you can do anywhere and with no additional equipment needed, best part is it only takes 10 mins.

And of course I’ve got a kick ass recipe for you to boost your powers on all level and keep you turning  heads. Now get to it!  Scroll, CLICK, Learn and DO! You’ve got awesome stuffs to keep up with:)

Travel Workout VIDEO

Take this on your next road trip
Or just waaay too busy day
(takes just 10 mins)CLICK HERE for VIDEO + Guide

Homemade Egg Bites

 

Starbucks changed their recipes and we’ve been getting wrecked for it, YIKES!
NO MORE Sous Vide Egg Bites!
(Unless you like being tired and bloated)

Forge a defined, lean bod with killer power and endurance. DO Kettlebells!

Turns out your smarty phone can totally help you build muscle and drop Inches

It’s all got to do with getting your ass in your bed earlier each night…I know I suck at this too- but these tools totally help!

Posted on   |  Strong Moves

Full Body Travel Workout. No gear needed!

Seems like lots of you awesome people have trips coming up. If so you’re gonna love this!

I created an awesome workout for two kickass ladies I train, Patty and Kimberly. They let me video them doing it, so we could share the fun moves with you!

They are headed off to Vietman on a bike trip! BUT they totally need some moves that keep them flexible and strong with all that cycling. This workout packs it all: Core work, flexibility, balance and strength. BEST PART is you don’t need any equipment, just a small towel for 1 move:)

So no matter if you’re vising inlaws in Wisconsin or pedaling through Vietnam… this’ll keep you strong, lean and feeling fanfreakin’tastic!

Below is the full thing in fast motion. So you get a quick overview. DON”T FREAK OUT!

I have it in reg motion and broken down to 2 parts (to easily digest)  AND in case you don’t have time to do full workout.

20 mins will do the job for 4-6 rounds. But if you’ve got only 5 or 10 mins. Pick your fav – Part 1 or Part 2.  Detailed steps are below each VID. No Excuses here!

Leave me a comment, so I know how this went over for you:)

 

 

Get all the moves step by step! Just look below the next 2 vids. I break it down for you:)

Part 1 of 2 Travel Workout

1. Crossover Tap 1/1 alt

2. Rock and Roll 5x

3. Elevated Hip Rocks 5x

4. Down Dog to Plank 5x

5. Crane to single leg deadlift TO 2 pushups and walk back to crane. ALT sides 2/2 till 4 total

6. Squat Jumps 20

DO ALL above in order 3x then take on Part 2 OR do 4-6 rounds above.

PART 2/2 Travel Workout. Detailed Steps below this VID

Part 2 moves

  1. Towel Pullover 1x + 2 deadbug leg lowers = 6 pullovers= 12 leg lowers
  2. Hip Bridge reachover 2/2 alt
  3. Gorilla Burpees – 4 right (360 degree)  4 left (360 degree)
  4. Shiva Squats – 5 one leg then 5 other

Repeat for 4 rounds:)

Posted on   |  Strong Moves

VIDEO! The fix to your holiday fat funk

Yup! That’s what I said – Holiday fat funk. Those times when you love the holidays but maaaaan is your body taking the toll from those rich drinks and buttery cookies.

I hear ya! If you’re sick of waking up to a puffy face and bloated belly, but totally don’t have time to workout- OR are traveling, this is your bag!

I made a quick – do anywhere, calorie torching workout for you:) Hope you love it!

Also – here’s an easier link to share with your friends.

bit.ly/BodyweightHolidayWorkout

And if you’re in Seattle- come find me at the MAC (www.macseattle.com)

I’ll set you up with killer workouts and nutrition coaching. Happy Holidays!!!

Posted on   |  Strong Moves

How to Workout on Cram Packed Days!

I came up with this set up on a super busy week when I realized there was no way I could get in my regular workouts.

I’ll just say I can be an uptight crab monster when I don’t exercise. So for the sake of myself and all those around me I had to find a way to move daily.
That week, I set two timers a day on my phone.

Those timers made me leave what I was doing and go for a 15 min workout and 5 mins of yoga. This has worked awesome no matter if I was at my office, living room or a park.
This actually worked like a charm! I knew my timer was gonna go off so I hunkered down and nixed the chit chat with co-workers. I got my work done way faster!
I will say I made sure I had some essential fitness gear stocked in my car. Otherwise, lets face it – you’ll be super distracted and uncomfortable with the jiggles and loose bits. To keep all excuses at bay, I packed a bag with a sports bra, hairband and shoes to keep in my car.
I stopped by a park on the way to my nephew’s school and did some sprints with pushups and jumps.

Then I rolled out the yoga mat, pumped out some simple moves, did a finishing stretch and rolled it all up to roll up to the school with 4 minutes to spare!

I’ve written below exactly what I did.

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