Posted on August 22, 2016

Battle Rope Workout

I love training with battle ropes!  It is great work for your entire upper body and core.  I like to superset mine with lower body plyo based exercises to ensure I am working my entire body.  You can switch out the plyo based exercises for any move that blasts your lower body and get your heart rate up.  

Perform each exercise for 30 seconds, rest 30 seconds, and repeat each set 3 times.  Total time = 30 minutes

Set 1:

  • Battle Rope Snakes
  • Toe Toe Jumping Jacks
  • Rest

Set 2:

  • Battle Rope Single Leg Hops with Single Arm Snakes (same arm/same leg) - 15 seconds each leg
  • Tuck Jumps
  • Rest

Set 3:

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Posted on June 28, 2016

Baked Pita Chips

Chips are a go to snack food for so many people, but if you are trying to eat well and keep a fit physique, there isn't much room for chips; Enter the Baked Pita Chip.  These will give you that salty, crunchy bite you are looking for while keeping your abs in check.  The best part about these is that they are versatile and can be made savory or sweet.  Preheat your oven and let's get cooking!

Ingredients:

  • 1 package of whole-wheat or Ezekiel pita pockets*
  • 2 tbsp. olive oil
  • 1 tsp. sea salt
  • ½ tbsp. Italian seasoning or Rosemary Sprigs

*Note: when looking for whole-wheat products, be sure the first ingredient is "whole wheat flour". 

Directions:

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Posted on June 21, 2016

Chocolate Blueberry Smoothie

I love fruit, but it can be hard to get all of my servings in throughout the day.  One way I get in my fruit servings is by throwing them into a smoothie.  They are portable, easy to drink, and can contain all the nutrients you need!

Ingredients:

  • 1 cup dairy free milk (almond, hemp, etc)
  • 1 small frozen banana, chopped
  • 1 cup frozen wild blueberries
  • 1 tbsp. cashew butter
  • 1 tbsp. unsweetened cocoa powder
  • 1 scoop Power Greens
  • 1 scoop vegan protein powder (I use Vanilla Sun Warrior for this shake)

Directions:

  • Place all ingredients in a blender and blend until smooth
  • Pour smoothie into a serving glass and enjoy

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Posted on May 15, 2016

Fruit Salsa

Fruit is essential in a healthy diet, so finding new and tasty ways to fit it into your daily eating is important.  Strawberries are packed full of antioxidant and anti-inflammatory nutrients including vitamin C and manganese. Enjoy our Strawberry Salsa recipe as a snack with home made cinnamon chips or at breakfast with peanut butter toast.  

 

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Posted on April 27, 2016

A Week in The Life of a Fit Girl

There is a lot of stigma that goes along with being a fit girl in a not so fit world.  There are usually a lot of assumptions ranging from we workout all day, every day to we only eat lettuce and tuna.  Although this may be true for some fit women you see, the majority of us are real people who live normal lives; we have families, pets, jobs, kids. 

I am sure many people go through my social media pages and make all kinds of assumptions about my lifestyle, hell, I have had people say things to my face!   What you might be surprised to know is that I am a lot more like you than you think:

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Posted on April 14, 2016

Black Bean Brownies

Who doesn’t love a good brownie?  The problem is, those little chewy squares of goodness don’t align with most fit girls physique goals.  Look no further ladies!  These Black Bean Brownies are going to knock your Nikes off.

Black beans are full of vitamins and minerals including iron, calcium, fiber, and B6 so these not only taste good, but they are good for you.

Ingredients

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Posted on April 12, 2016

10 Minute Body Series

I hope by now you had a chance to try all of the workouts in our 10 Minute Body series.  Just 10 minutes, 2-3 times throughout the day paired with a healthy diet can give you the body you have always wanted.  Remember, it isn’t about how much you workout but how effective you are during the time you have.   The Lower Body Blast Workout, Upper Body Blast Workout, and 8 Minute Abs Workout are great starting blocks.

As a Complete Physique Member, in addition to access to quick and efficient workouts like these, you are also provided with:

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Posted on April 04, 2016

8 Minute Abs Workout

The hardest part of living healthy lifestyle is getting started.  Relearning how to eat for a fit body and mind, scheduling exercise into your weekly routine, and staying motivated can be a lot to handle and is the reason many women fall off the wagon soon after they begin their journey; this is why is so important to start with changes that are manageable and sustainable.  

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Posted on March 28, 2016

FREE 10 Minute Upper Body Blast Workout

You don’t have to workout 7 days a week for hours and hours to achieve the physique you want; what it takes is strategic exercise and eating planning and the will to want to change.   Planning out your weekly workouts is important when you are trying to get fit.  Laying out your schedule and plugging in what workout you will do when is key to staying on track.  If you think about planning your day around your workout instead of your workout being an after thought, you will find it a lot easier to be consistent week in and week out.   Pair this with fueling your body with real, whole foods every few hours and you will be set. 

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Posted on March 20, 2016

FREE Lower Body Workout

How many times have you heard yourself say things like I don’t have time to workout or I am too busy to fit exercise into my schedule?

Complete Physique clients are just like you; they have full time jobs (some more than one), husbands, partners, families, pets…yet make time to exercise daily.  The key to Complete Physique client success is workouts that are quick, efficient and structured around their weekly schedule.  You don’t need to spend hours at the gym to look and feel amazing.  To prove it, Complete Physique is releasing three FREE 10-minute workout videos.

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