Posted on September 26, 2017

7 Minute Battle Rope Workout

The wonderful thing about this workout is you can make it as long or as short based on the amount of time you have to workout.  Complete all four circuits for a 28 minute workouts or break it up into two 14 minute workouts (great for working moms since they can set aside 14 minutes in the morning and 14 minutes at night).  Be sure you warm up before starting any workout!

I used the TABATA Timer Pro App for this workout.  Set your timer for 9 rounds of 30 seconds of work to 15 seconds of rest with a 30 second prepare time for a 7 minute circuit. Complete each circuit two times through.  

Circuit 1:

  • Battle Rope Snakes x 2
  • Plie Squat & Press x 1
  • Speed Skaters x 1 

*Last round perform push ups

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Posted on April 10, 2017

Chocolate Peanut Butter Eggs

Easter is a time to rejoice and celebrate; it has also become a time for a lot of junk candy.  Although I don't suggest eating candy on a weekly (or even monthly) basis, there is nothing wrong with enjoying a piece of your favorite sweet stuff on special occasions.  Warning: if you are sensitive to sugar, even once piece can throw you into a binge that can be hard to back away from; the artificial and simple sugars found in cheap store bought candy can have a negative effect of brain chemicals that cause your body to crave sugar more and more.  Making your own sweets is a better way to satisfy your sugar fix while keeping your mind and body on track.  These Chocolate Peanut Butter Eggs taste just like the store bought stuff but are the "real" thing.

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Posted on March 26, 2017

What to Expect Before You Are Expecting

I have worked with dozens of woman who were pregnant or became pregnant while working with me.  I have always been interested in pre/post natal fitness, and over the year have taken CEU courses, researched best practices, etc.

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Posted on March 15, 2017

Baked Hot Wing Chicken with Blue Cheese Dip

Chicken wings are one of the most popular foods on a menu at tailgates and sporting event parties.  These little bites of heaven pack a heavy punch when it comes to fat and calories.  Just one wing contains 88 calories and 6 grams of fat. If you think about the amount of wings most people eat in one sitting, those numbers add up quick.  Does eating healthy mean you can never experience the enjoyment of chicken slathered in savory wing sauce?  Heck no!  Enter Complete Physique's Baked Hot Wing Chicken.  This recipe is sure to satisfy your chicken wing craving and will keep your daily allowance for fat and calories in check, which means you can enjoy it guilt free.



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Posted on March 09, 2017

Chocolate Peanut Butter Banana Bread

A key component to meal prepping is making sure you prepare food that you are excited to eat.  Sure, we all have our basic staples that we survive on every week, but changing it up and making different recipes for some of your meals and snacks will keep you interested in eating healthy and you will be less likely to fall off the wagon.

Enter Complete Physique's Chocolate Peanut Butter Banana Bread.  This  delicious snack will satisfy that afternoon sweet craving while providing your body with fuel to power through the rest of your day.

Wet Ingredients

  • 2 eggs
  • 1/3 cup coconut oil, softened
  • 3 ripe bananas, mashed
  • 1/4 cup all natural peanut butter (I used honey roasted peanut butter from whole foods)

Dry Ingredients

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Posted on November 27, 2016

Cream of Turkey Soup

Thanksgiving brings friends, family, and lots of leftovers.  If you are sick of turkey sandwiches but don't know what to do with that perfect protein, look no further.  This Cream of Turkey soup will be a party to your taste buds and will keep your waste line in check this holiday season. 


  • 1 medium onion, chopped
  • ½ head of cauliflower, cut into florets
  • 6 cups low sodium turkey/chicken stock
  • 2 tbsp arrowroot flour 
  • 2 cups leftover cooked turkey, roughly chopped - divided 
  • Salt and pepper to taste 


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Posted on November 06, 2016

Quinoa Spinach Cakes

Quinoa is a super grain; it is the only grain that is a complete protein.  This means you get all of your essential aminos acids (a protein source found primarily in meat) plus a good dose of fiber and iron.  Quinoa will take on whatever flavor you add to it, which means you can make it savory or sweet.  I personally do not like quinoa plain, but whipped up in a yummy recipe, I am all over it.  My Quinoa Spinach Cake recipe is an all in one meal.  You get your protein, carbs, and veggie for breakfast, lunch, or dinner.  Try these topped with an over medium egg, a drizzle or Sriracha, or as is. 


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Posted on October 13, 2016

10 Minute BOSU Ball Blast

Being short on time doesn't mean you have to skip a workout completely.  Three, 10 minute high intensity sessions can give you the same health benefits as exercising for 30 minutes straight.  This BOSU Ball Blast workout is set up with TABATA timing.  You will perform each exercise two times in a row working for 20 seconds and resting for 10 seconds (1 minute per exercise).  Perform the entire circuit twice for a 10-minute workout.


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Posted on September 09, 2016

Pumpkin Spice Everything!

I love pumpkin spice coffee just as much as the next girl, but with all of the hidden calories and artifical flavoring in most popular pumpkin drinks, it makes it hard to enjoy that pumpkiny goodness.  Save money and your waist line with this recipe.  


  • 2 cups plain, unsweetened almond milk
  • 2 Tbsp pureed canned pumpkin
  • 2 Tbsp real maple syrup or quality honey
  • 1 tsp cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • 1 tsp vanilla extract 


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Posted on September 05, 2016

Kettlebell Workout

Perform exercise 1 for 30 seconds, exercise 2 for 20 seconds, and then 10 reps of exercise 3.  Repeat each circuit 3 times with little to no rest between sets.  Try to keep the total time for each circuit 5 minutes or less.  Good luck!

Circuit 1:

  • Ex 1: Kettlebell Swing
  • Ex 2: High Knees
  • Ex 3: Burpee

Circtuit 2:

  • Ex. 1: Kettlebell Plie Pick Up
  • Ex 2: Side to Side Jump Squat
  • Ex 3: Mountain Climber Get Up

Circuit 3:

  • Ex 1: Kettlebell Switch Swing
  • Ex 2: Star Jump
  • Ex 3: Butt Kick Burpee

Circuit 4:

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