7 Healthy Holiday Time-Savers

Bonnie Pfiester and DanesTis the season for being busy! Fa La La La Laaa La La La Laa!

So you want to stay fit AND still survive Christmas? You aren’t alone! Here are a few tips to help you make it through one of the busiest seasons of the year.

1. Double up! I’ve been so busy so I haven’t been able to go to the gym as much as I want so I try to make the most of my time while I am there. If you are accustomed to doing one or two body parts, double up and do more. For instance, hit the whole upper body one day and lower body another day instead of just doing chest or arms. This will keep you nice and firm over the holidays and avoid any one body part getting left out.

firstthingsfirst2. Prioritize. If you need to lose body fat, then make cardio your first priority. Many times we do what we WANT and not what we NEED. Let your goals determine your prioritizes, not what is easy, fun or convenient.

3. Do More Scardio. Scardio is what Steve playfully calls cardio and strength when it’s combined in one workout. If you want to get the most out of your gym time, do more HIIT training and circuit training so you burn fat and tone up all in one workout.

4. Save Time with Food Prep: Set aside one hour on the weekend to cook food and plan meals. Otherwise, you’ll find yourself going out to eat because or cooking a meal from scratch because you are out of options (all taking more of your time!). We aren’t going to have as much time to cook during this busy season, so make soups and meals that are easy to heat up so you don’t waste time cooking every day.

5. Diet During the Week. It’s unrealistic, for some, to even think about dieting but you can at least try! If you know you have a party Saturday, diet during the week to save calories. The better you are with your eating, the less guilty you will feel and the less time you’ll have to spend at the gym burning off your mistakes.

gym friends6. Mix Friends, Family and Fitness. Many people don’t go to the gym because they have family in town. Bah humbug! Take them with you or go for a walk or jog together. You can have some amazing fellowship time and get a workout in all at once!

7. Go disposable. Don’t spend all your spare time doing dishes. Go with paper this year. This is what I did for Thanksgiving and I’m SO glad I did! I got to spend more time with family and less time in the kitchen doing dishes!

8. Workout at home. So you don’t have time to go to the gym? Workout at home!! If you live in a big city, it could take you an extra hour just in travel time round trip. Save the time and log in to LiveExercise.com. There are thousands of shows including our BCx Boot Camp show!

shopping_online_9. Shop Online. Shopping takes time! If you procrastinate, you won’t have the luxury of shopping online – and shopping will actually take a lot more time if you are doing it by foot. I know because I normally do this every year, but not this year!! Join me and start shopping online right now, and get all your shopping done from home!

10. Learn to Say No. You can’t do it all so don’t try. People understand you can’t make it to every Christmas party or function. Don’t try to kill yourself trying to do it all. Stick to what is most important and sincerely apologize for anything you can’t do. If they don’t understand, they are not a real friend. Your sanity, health and family is more important than making a public appearance or going the extra mile out of guilt. You are only human. Breath. Smile. And say “I’m so sorry. I wish I could, but I can’t”

The only way to find more time is to make it. Apply these tips and take the extra unnecessary stress out Christmas this year!

15% OFF New “I Will Beat Her” Designer Activewear

I will beat her It’s HERE! My “I Will Beat Her” premiere fitness line is officially released!

Every eco-friendly item is made with loving care, using only the highest quality sweat wicking fabrics – designed and created right here in America.

You can literally look as good AFTER your workout as you did when you walked in the gym. This outfit virtually shows zero proof of sweat, so no ugly brat top sweat marks or wet bottoms! You will look as sharp leaving the gym as you did coming in – minus the wet gym hair and running mascara!

Everyone who orders within the next 30 days will get 15% OFF with my discount code: BONNIE15


OUTFIT 1: The Original “I WIll Beat Her” line:

TANK – I’m a girl, so I HAD to offer a splash of pink with my beast mode message! We can be tough by sweet too! This first outfit combines black, charcoal, pink and white for a perfect pfit chick color combo!

Both of my tank tops feature the “I WILL BEAT HER” message on the front, with the entire motivational mantra on the back saying,

“I will beat her. I will train harder. I will eat cleaner. I know her weaknesses. I know her strengths. I’ve lost to her before, but not this time. She is going down. I have the advantage because I know her well. She is the old me.” – Bonnie Pfiester

Note: I am wearing a large tank in the photos, for a light and loose feel. These tops get softer with every wash so wash away! It only gets better and better.

3/4 LEGGINGS – These leggings are amazing! They have a nice wide waistband and are trimmed with a pink line that is strategically placed to make your butt and legs look amazing. Seeing is believing. You’ll just have to trust me on this one!  START SHOPPING!


Outfit 2: The Black & White Slogan

This is probably my favorite outfit below. This tank is not only amazingly soft and light weight, but it drapes so nicely on the body and has such a great relaxed feel. It is slightly cropped so it gives you that nice trendy look, without showing too much. I must confess, I’m about 10 pounds heavier right now than I normally am. However, last time I wore this, someone told me they could tell I had lost weight. I have to laugh and I told them it just had to be the leggings! ha!! I literally could wear this outfit every day – even on my fat days!  START SHOPPING!

Note: I’m wearing a medium tank in these photos. This tank is a looser fit and feel (but SO lovely!). I am 5’9″ tall and 145lbs so I’m not a small girl by any means, just in case you are wondering. I personally do not like my clothing tight. I am all about the comfort! However, you can choose a smaller top to give you an edgier fit look. This top simply looks great on everyone! I’d wear it every day if I could get away with it!

I WILL BEAT HER  I Will Beat Her

SHARE this post for a chance to WIN a new “I Will Beat Her” item!
Use the #iwillbeather hashtag so I can find you and track you down!

Please tag me in posts as you start getting items in. I can’t wait to see everyone in my gear!!


The Ultimate Gift for Your Man

Lost keysLost Keys

How many times has your man asked you if you’ve seen his keys or wallet? How about his gym bag or other personal items? This happens around our house all the time. It’s hard being a man. LOL!

Seriously, men don’t have the luxury of having a purse to throw all their belongings in so they tend to misplace things more often than women. I know I sure wouldn’t be able to keep keep up with the tiny wallet Steve carries around if I didn’t have a big bag to put it in that was easier to locate. This is why the TILE tops my Merry Fitness Christmas List this year.

Tile on dogTrack This

I discovered the Tile a couple of years ago. Steve got it as a gift and we ended up putting it on Marley’s collar when we first got him in case he ran off or got out of our yard. We loved the security of having Tile on him, it never left his collar.

You can attach the tile to anything. Put it on your keys or attach it to your gym bag. They even a a Slim Tile that is the thickness of two credit cards, which is perfect for your wallet. You can stick it on your TV remote or bicycle with Tile Adhesive.

Here are some of the top uses for the Tile Mate and Tile Slim

  • Keys
  • Wallettile tracker
  • Camera
  • Jacket
  • Purse
  • Umbrella
  • Luggage
  • Laptop
  • Ipad
  • Electronic Games
  • Pets
  • Glasses Case
  • Lunch Bag
  • Gym Bag

tile app find phoneFind Your Phone

If you can’t find your item, and it’s in range, you can make the Tile sing and follow the noise with the Tile app. If you have your Tile but you can’t find your phone, you can reverse track your phone with your Tile even if your phone is on silent. BONUS!

The Gift that Keeps on Giving

The Tile’s battery lasts a year and It’s even water resistant. Not only that, once you give someone a Tile, it’s like you gave them a Tile membership, allowing them to use the reTile program and get a replacement tile for up to 50% off.

The Tile is a gift that truly keeps on giving. No more lost items. No more waisted time searching around the house and digging through the car to find your missing things. No more “Honey, have you seen my…”.



10-Minute Cocktail Dress Workout

legs in heelsOk, I lie. It really is 10 1/2 minutes, but close enough!

This workout is super quick, but intense. No rest for weary, right?! This workout is all about pace and intensity, which is created by eliminating rest time. You can rest between each workout, but don’t rest between exercises until the whole circuit is done. Your pace should be nice and fluid, but fast as you can while keeping full range of motion. Increasing intensity by increasing pace and decreasing rest time makes short workouts more effective.

If you want to boost intensity even more, increase your weight on the back squats and add dumbbells to the step ups. Once that segment is over, you’ll be happy the last circuit is just body weight. Trust me, if you are doing it right, you will be completely worn out by the end.

TIP: Click on the exercises to see video instruction like this!


Warm Up: (4 1/2 minutes)

30 Seconds of Each X 3
Mountain Climbers

Air Squats
Squat Thrusts

Lower Body #1  (3 minutes)

30 Seconds of Each X 3
Back Squats
Alternating Step Ups (on Plyo box or bench)

Lower Body #2  (3 minutes)

30 Seconds of Each X 3
Jump Squats
Mountain Climbers

10-Minute Strapless Dress Workout

holiday_party_headerParty Time!

‘Tis the season for cocktail dresses, company parties and festive celebrations. If you are like me, you are short on time but want to look your best. I’ve got good news! You don’t need to do a 1 hour workout to get great results. You can get just as much out of a short, but intense, workout that is perfectly designed to get a lot done in a little amount of time.

If you don’t have much time but you want to tone up those arms before slipping into your favorite strapless dress? Here’s a short and sweet workout that will tighten up your arms in no time so you can go out feeling great!

Quick Warm Up

warmupGet your heart pumping and your body nice and warm before you begin with this little warm up. Do your reps as fast as you can for it to be most effective. Click on links for video instruction

20 Mountain Climbers
20 Air Squats
20 Squat Thrusts
X 3

Upper Body Workout

strapless-dress-workoutEach couplet only takes 3 minutes to complete. That means, you can complete this whole workout in under 10 minutes! Click on links for video instruction.

Upper Body #1

30 Seconds of Each X 3
Standing Shoulder Press
Kettlebell Swings

Upper Body #2

30 Seconds of Each X 3
Push Ups
Bicep Curls

Upper Body #3

30 Seconds of Each X 3
Pull Downs
Dumbbell Tricep Kickbacks

This Fitness Gift That Outshines the Rest

shield of strength plate weightDesigner Fitness Jewelry

If you are looking for a fitness gift that really stands out, I do believe Shields of Strength jewelry should top every fitness lover’s shopping list. I have never laid eyes on such beautiful pieces of fitness jewelry.

When I got my plate weight necklace Friday afternoon, I honestly couldn’t contain my excitement. This picture doesn’t even really do it justice. It is truly breathtaking. As you probably know, most fitness jewelry is “cute” or cool, but rarely can anyone say it’s beautiful. However, Shields of Strength designer jewelry is absolutely over the top beautiful and stylish.

Merry Fitness Gift List

shield of strength plate weightEach year I share some of my favorite gift ideas. After discovering Shields of Strength‘ Facebook ad, I knew they needed to be on my list. However, I didn’t realize just how far up on the list they’d be until I saw their jewelry in person.

I will admit, this pendant isn’t cheap, but it is a quality piece that is designed to outlast and outshine the competition. The polished stainless steel paired with Swarovski® crystals takes fitness jewelry to a whole new level. What I love most about this necklace is they tied faith in to the fitness mix (my favorite combo) – and added 2 Samuel 22:33 on the pendant which says, “It is God who arms me with strength and keeps my way secure.”

christmas giftsShields of Strength is top on my Merry Fitness Gift List this year! They have a wide variety of unique gift ideas, ranging from affordable gifts at $6.99 to nicer pieces of jewelry over $100. They even have jewelry for a variety of different sports, key chains, dog tags, weight belts, gym bag clip-ons and other gifts. There is literally something for everyone so you should have no problem finding the perfect custom gift for your friend or loved one.



My Top 10 Shields of Strength Gift Picks:

  1. All Plate Weight Jewelry (Such a BIG Selection to choose from!)
  2. Dumbbell and Cross Combo Necklaces
  3. Philippians 4:13 Shoe Laces
  4. Plate Weight Rings
  5. Boxing Glove Necklace 
  6. Scripture Athletic Tape
  7. Plate Weight Christmas Ornament
  8. Philippians 4:13 Lifting Straps  FOR HIM!
  9. Sledgehammer Necklace  FOR HIM!
  10. Philippians 4:13 Football Pendant FOR HIM!


I Will Beat Her Motivational Apparel

I Will Beat HerMy new line is coming out SOON! It could be ready in a matter of DAYS!! CLICK HERE to get on my mailing list and be the first to get the news!!

I’m working hard to get stuff out before Christmas. I hope you like everything! I’ve been working on this for a while! Here are some pics of me wearing some of the first generation samples, along with the final designs.

The theme for my first line is all black, white, pink and grey – match them any way you like!


I will beat herfullsizerender


Still Stuffed? Reduce the Pooch in Just 3 Days

steve and bonnie pfiesterIf you’re like me, you’ve stuffed your face since Thanksgiving! Ok, I didn’t really do that bad on Thanksgiving, but I have been “off” my diet for too long! You know what they say! “It’s all fun and games until your jeans don’t fit!” hahahahaha

Seriously, my diet vacation all started with the hurricanes that hit right after our competition. It continued through our vacation to Utah and ended with this past weekend. You know how it is, it’s like you say to yourself “I’m already fat. Might as well go out with a bang”. LOL

I found myself rubbing my belly like I was hoping to make a wish. My once flat tummy is no where to be found. It’s not like I gained 10lbs of stored fat over Thanksgiving week, but I’ve been letting the weight slowly creep up on me. But, that’s not all that is happening to make me feel so ridiculously fat. I’m literally stuffed.

stuffedGet Rid of the Evidence

Let’s talk about getting “unstuffed”. There are only two ways to get rid of the extra baggage you are carrying from over eating. One way is to burn it off with exercise (which takes a bit longer, but is most definitely necessary). The other way is to let your body run its course and let it get rid of food naturally. Yep, poop the weight off. Ha! I know! Not a fantastic subject, but it’s an important topic.

There are actually two things that happen when we go off our diet. Not only are our portions out of control, but we tend to eat more sodium and hold more water too. These two things alone will regulate once we get a grip on our diet. As it regulates, so will your weight.

We typically have temporary weight gain from water retention and filled bowels. While I am quite certain I have actually gained body fat, a lot is going on inside me way after my last big feast.

You can’t expect to eat these huge portions and not feel huge yourself. Where do you think that copious amount of food goes? Yep, it goes right to your gut – literally. It spends roughly 30 minutes to 2 hours in your actual stomach, but that’s not what makes us feel fat. Look at where the stomach is. When is the last time you grabbed just below your boob and thought, “boy I feel full!”? No, we grab our low stomach, where all our intestines are (which are probably already full from our last huge meal. And we unbutton our pants or put on stretchy pants to make more room for the intestines to do their job. Isn’t that an attractive thought!? LOL!

Just Three Days

portionsSo the million dollar question, “How can I feel thinner in just 3 days”? Easy! It takes up to 80 hours to rid yourself of the last huge meal you ate – that’s just a little over 3 days until you are truly through with that meal.

The key to feeling thin in just 3 days, is to immediately begin eating smaller portions so that you literally have less food in your gut. I love to eat brothy soups during this time period, to reduce food volume but still get that full feeling.

The first few meals may be the most difficult to adjust to, as your body has become used to the larger portions. Although your stomach is the size of your fist, it can be stretched out when you eat larger portions. However, it’s not the size of your stomach that really is an issue, it’s the type of meals you eat.

Each meal sets you up for the next. Another words, if you just ate a large unhealthy meal, your body will get your digestive system prepared for another large unhealthy meal. Once you stop that particular eating pattern, your body will begin to expect (and be content with) smaller, healthier portions.

upset stomachHowever, if you are a yo-yo dieter who eats small meals one minute and huge meals the next, expect your body to be just as confused as your scale. You will likely find small portions unsatisfying unless you maintain consistent eating patterns. As soon as you begin to maintain smaller portions, you will begin to feel thinner in just 3 days!

Of course you don’t want to just leave it up to your digestive system to rid yourself of the overage. You want to start burning off the stored fat too! So, make sure you get some good cardio in and pump those muscles back up with weights so your muscles feel tight and tone too. You’ll be AMAZED how much better you will feel by the end of the week!!

PFIT TIP: Today, I am addressing portion control – but what about all those extra calories you ate over Thanksgiving? Start burning some calories now to burn off fat stores from overeating. Your new eating habits coupled with a consistent exercise program can get you faster (and much happier) results.

Dr Stopper Workout ProgramNeed a Diet Plan?

Get 4 different 7-day sample meal plans with the new Dr. Stopper Beginner Fitness Program for only $9.99!!

Don’t forget to subscribe and connect with me on Twitter and Facebook!

5 Reasons Potatoes Get a Bad Rap

red potatoesIt doesn’t take much to get a bad reputation these days. One bad article or negative post on social media, and the whole world can go anti-anything in one day.

Potatoes are a good example of a good vegetable getting a bad rap simply because people have gotten mixed messages from mainstream media. We live in a world full of carbaphobics. Most people are taught that carbs are bad and protein is good, but that’s about the extent of it. This is just one of many reasons why the potato has been left off the plate.

5 Reasons Potatoes Get a Bad Rap

1. Simple carbs complicate things.

There is a huge difference between a complex carbohydrate and a simple carbohydrate. The problem is, most people don’t know the difference. This complicates things for people who are trying to learn how to eat right. As a result, many people just avoid carbs altogether instead of learning which carbs are good and which ones are bad.

For instance, simple carbs are “bad carbs”. Simple carbs include baked goods, cereal, sugar, corn syrup, molasses, soft drinks, fruit drinks and processed foods. Complex carbs are “good carbs” and include whole grains, beans, nuts, fruit, nuts and vegetables – including (you guessed it) potatoes!

DO: Trade French fries and potato chips for homemade baked potato fries or grilled home fries.

fullsizerender2. We mess up a good thing with bad stuff.

There are a ton of ways to cook potatoes. Since they are relatively inexpensive, it is a staple at most fast food restaurants. We have French fries, curly fries, waffle fries, hashbrowns, tater tots, potato salad, mashed potatoes with gravy and every flavor of potato chip you could imagine. More people eat potato products than actual whole potatoes. The potato itself is healthy, but the way it’s often cooked is not.

DO: Use the K.I.S.S method – Keep It Simple Stupid. Bring back the whole potato. Top a baked potato with healthy toppings for a fabulous healthy and hearty meal. Throw some red new potatoes and seasonings with your favorite meat in a slow cooker for a really simple but tasty meal. Add chopped potatoes to your low-calorie vegetable soup to help it stay with you longer.

3. We eat too much.

I’ve never met anyone that didn’t like potatoes. I could honestly eat potatoes for breakfast, lunch and dinner if my waistline would let me. It’s not that the potato itself makes me fat, it’s the fact that I want four helpings. Biggie fries is the perfect example of going overboard on serving sizes. Potatoes are healthy, but overeating is not.

DO: Measure your food to track your calories so you don’t go over your caloric budget.

4. People are misinformed and misled.

Did you know that a medium potato has more potassium than a medium banana, which is known for its potassium content? Bananas are carbohydrates too, but that seems to be overlooked because they have been labeled “healthy,” while potatoes get left out for no apparent reason.

DO: Adults should get at least 4,700 mg of potassium daily. One medium (5.3 ounce) potato contains 620 milligrams of potassium.

flexing couple5. People don’t know how to fuel the body properly.

Did you know there is a good time and bad time to eat certain foods, depending on your activity? Potatoes, like many healthy carbs, are an excellent fuel source for your body. Eat potatoes to help fuel you through your day or boost your workouts.

DO: If you are carb-conscience, eat your potatoes when you need the energy most. Add a little healthy fat (like avocado or olive oil) to help slow digestion and give you energy that lasts and lasts.


• Potatoes are one of the few vegetables that are great as left overs. While leafy veggies welt or get soggy, potatoes continue to soak in the flavor of the herbs and spices they are cooked with. So, don’t be surprised the potatoes get better each time you eat them!

• Weigh and measure food before you store it away so you have quick access to exactly the right portions to help you reach your goals.

• Use potatoes to power your workouts. They are great fuel for strength and conditioning training.

This is a sponsored conversation on behalf of Potatoes USA.

Fitness Posters: Best Motivational and Informative Tools for Gyms

The Fitness Poster

Have you ever noticed gyms, even home gyms, are often decorated with fitness posters? This is not just because they need art on the wall and it just fits the gym theme. No! The real reason they plaster these posters everywhere is because they help us succeed.motivational posters

Even if we go to a gym and have a set goal, sometimes, it’s necessary to get an additional dose of motivation and fitness posters help us do just that. A fitness poster of some super fit chick lifting a heavy weight or a shirtless guy in the sprint position showing off every ripple of muscle does something to the gym-goer. Just like most advertising, we want what we see. The only difference is, we know we have to work for it.

When I see a picture like that, I want to BE that girl lifting heavy or I want to DO what that guy is doing to get shredded. I want to succeed. That’s why I love motivating people so much with my motivational quotes and posts on social media. Because I know what motivational images do for me. I NEED it! We ALL do!!

The other purpose for a motivational poster is it’s informational. It can provide you with the information you need to succeed. It might show you how to do certain exercises correctly, demonstrate the benefits of doing sports or give useful information and advice.

Check out some popular types of fitness posters, which can be used in any type of a gym.

Fitness Motivational Posters

motivational posterOne way to make me want to really work is to remind me what I could look like if I keep training hard by placing motivational fitness posters of other people working out. Depending on the type of the gym, it can be a poster of any kind of exercise – weight lifting, running, yoga, pilates, crossfit or any other kind of training. It doesn’t even have to be something I do to get me going. All fitness is inspirational to me.

Motivational posters just remind you of what you are there for. And, you really need to be reminded at every turn, so it’s great to have them plastered everywhere. For instance, the yoga studio can be decorated with the photos of people doing yoga and gracefully strong postures while a cool shot of someone running may be just what you need to see when you are on a treadmill.

Bodybuilders Posters

bodybuilding posterPhotos of bodybuilders remind gym goers of their potential. It shows you what your muscles could look like if you keep training and dieting. Even if you don’t want to look like a bodybuilder, bodybuilding posters can inspire you to build your body. In the gym, you are the sculptor and your body is the clay.

Pictures of famous bodybuilders remind you that the sky is the limit and people do make their dreams come true. Seeing their pictures proves that all the hard work in the gym is rewarded if you try to do your best, which is inspiring for both the beginners and experienced athletes. We are all in this together!

female bodybuilderEven pictures of unknown athletes are inspirational – reminding you that there are tons of real people getting amazing results. Whether they are pictured  just standing there drinking water or pumping iron, just seeing how a body is capable of looking, can be just what you need to push yourself a little further.

Informative Workout Posters

Another thing you see a lot at gyms are informative posters. As a gym owner myself, I’ve personally witnessed members gathered around a poster to simply gain more knowledge. Whether they poster is showing how to do an exercise correctly or is a helpful diagram of muscles and their names, they can be a really effective learning tool.

Posters may list recommendations of what exercises are best for people with certain problem areas, tips on how to lose weight or build muscles, pieces of advice on what types of training to choose or show you how to use a machine. Either way, informational gym posters can contain endless amounts of data, which can help anyone improve their fitness.

For example, as pictured right, it can be a print on yoga types and their benefits or how jogging improves health. This seriously makes me want to go do a yoga class right now!

motivational postersMotivational Fitness Posters with Quotes

If you have followed me for any length of time, you KNOW how much I love motivational words and thoughts. Sometimes we just need someone, or something, to talk some sense into us. I know I need it, so I always love to pass on words that have motivated me.

Motivational words inspire us and push forward to new achievements. Sometimes its an inspirational message containing a quote of famous athlete, who shares their training philosophy or how they reached the top. Other times, it’s a motivational phrase that is short but extremely powerful. I’ve learned it is important for the poster design to be eye-catching, not too complicated and super easy to read.

I bet you can think of a few phrases you’ve read somewhere right now – proving they work!

A No Pain No Gain Motivational Poster

no pain no gain

One of the most popular phrases for inspirational fitness posters is “No Pain No Gain”. You’ve probably seen this phrase written different with designs, from just words written on monotonous background to the ones paired with beautiful photos. It’s not only motivational, it’s the truth. Results will take work, but it reminds you it is worth is. No pain (work), no gain (reward).

When choosing the ones for your gym, think about the message, the image, the placement and the purpose. What are you trying to get across and strategically place the poster where you know it will impact someone the most?

You can get a ton of great posters online. You normally get more variety online at a better price. For instance, this site offers a great selection of fitness posters – both motivational and informational. And, you can order custom prints, designed specifically for your gym.

Set yourself up for success. Get the tools you need to succeed!!

Get more gym set-up tips: “The Secret to Home Gym Success“. 

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