Bikini Leg Sculpting Workout

bikini leg workout

The above workout is the abbreviated version. Here’s the FULL version of this workout Steve did with his Bikini Competitors. NOTE: Click on each exercise to view video demonstration.

leg workout5-Minute Warm Up: 6.0 on the Treadmill


20 Dumbbell Lunges (or kettlebell pass-through lunges)
10 Sumo High Pulls (sumo squat with upright row)

X 5


15 Hamstring Curls
20 Knee Repeaters (left)
20 Knee Repeaters (right)

X 4


swings30 3-Position Leg Press (10 Each: Feet Wide, Middle, Narrow)
15 Kettlebell Swings
15 Leg Extensions

X 3


15 Straight Leg Dead Lifts
10 Kettlebell Snatches

X 3

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bikini leg workout

20 Tummy Tighteners

There are a lot more exercises to work your abs than just crunches. Unfortunately, many people can’t think of more than 3 or 4 abdominal exercises, so they get tired of the few they know pretty quick.

Here is a list of 20 ab/oblique/core exercises for you to add to your exercise list!!


20 Terrific Tummy Tightening Exercises

  1. absCrunch
  2. Sit-up
  3. Reverse Crunch
  4. Cable Crunch or Kneeling Band Crunch
  5. Plate Crunch
  6. Bicycle Crunch
  7. Flutter Kick
  8. Oblique Crunch
  9.  Snowboarder Crunch
  10. Crunch And Punch
  11. Toes to Bar
  12. Take It Or Leave It Abdominal Crunch
  13. Snow Angel
  14. V-up
  15. Side V-up
  16. Knee Raise or Hanging Knee Raise
  17. Plank
  18. Side Plank
  19. Pulse Side Plank
  20. 2-Point Stance

Here is the cool matching graphic for Pinteresters and Instagrammers! :) Have fun!!


FIT TIP: Sleep More, Lose More Weight

to tired to exerciseOne of the biggest complaints people have, and biggest excuses they don’t go to the gym, is they are just too tired. They have no energy. They have no motivation. They are too tired to wake up earlier and workout before work, or they are too tired to go to the gym after work.

Sleep is one topic most trainers don’t talk about. They talk about food, they talk about exercise and they even talk about supplements, but sleep gets left out of the conversation.

Lack of sleep is a rising issue. People start their day with a cycle of endless caffeine. Coffee in the morning, tea or diet coke for lunch, an afternoon latte to fight off the afternoon yawns, and an energy drink or pre-workout before the gym. No wonder people stay up too late and have to take Tylenol PM to fall asleep and they still sleep like poop.

Sleep More Lose More

tired girlA Gallop poll reported 40% of Americans don’t get enough sleep. However, the CDC says 69% of Americans are overweight. Those numbers tell us exactly what we lack and what we don’t. We need more sleep and need less food. And, since most of us eat the most calories at night, it would be wise to just go to bed and save calories.

If you go to bed earlier, you will have less time being tempted by the pantry and more time getting refreshed for the next day. Maybe, then, you’ll actually have the energy to workout. Maybe, then, you will won’t need so much caffeine to make it through the day. Maybe, then, you’ll be more apt to run around and get more done and be more productive instead of flock to the couch.

Less TV, More Rest

Howdy-DoodyIn the 40s, most people got at least 1 more hour of sleep every night – and they also had half the weight issues we do now. I’d say some of that has to do with late night TV. Even though TV was invented in the 20s, it wasn’t until the 40s that televisions started making its way into homes. However, in 1948, only 10% of Americans claimed to even ever see a TV, much less own one. Getting TVs in homes was a slow process.

There weren’t a lot of choices like we have now. There was the 15-minute nightly news and then just a few shows a day, from what I could find. And, when I searched the web, I couldn’t find any shows that aired in the late evening. In 1947-48, the last show I could find on the TV schedule was Howdy Doody which aired at 5:00pm. The schedule I was looking at cut off at 6pm. TV screens were 10 inches wide and some people only got one very snowy black and white station. Needless to say, it was a far cry from what we have today.

The average American watches 2.8 hours of TV a day.

netflix In the 50s, TV started to really take off – with a whopping 4 stations to choose from. Now there are 2,218 TV stations just in the United States alone – and that doesn’t include all the other ways to watch “TV” including Netflix, Hulu, Roku, Apple TV, DVDs, what’s on DVR and shows streaming online. In the latest Time Use Survey by the United States Department of Labor and Census Bureau, the average American watches 2.8 hours of TV a day – that’s nearly 20 hours a week. That’s a part-time job! Shave off one hour and you get that extra hour of sleep you’ve been dying for. Problem solved!

Even if you aren’t willing to give up your favorite TV show, there’s still no reason to stay up late. We have DVRs so we don’t have to miss a thing! We can be better planners. We can spend less time watching commercials and make better use of our time.

wake up energeticWhen you get the sleep you need, waking up to do a morning workout will come a little easier. You will quit resenting exercise and you may just be more energetic while doing it too – meaning, you’ll burn more calories!

Even if you are convinced you just have a low metabolism, maybe you should be equally convinced your lack of energy is simply a lack of sleep. So, go to bed! Save some calories by avoiding extra TV snacks. Get a good night sleep – and kill it iin the gym tomorrow!

Sleep More, Sleep Better!

  • Stick to a regular sleep schedule.
  • Keep the room dark.
  • Play with the temperature. Trying to sleep when it’s too hot or too cold can be miserable.
  • Try sleeping with a sound machine, fan or constant noise to help drown out bumps in the night.
  • Avoid stimulating activities two hours before bedtime.
  • Put the kids to bed earlier. Kids can be stimulating. If they are staying up late, you are too.
  • Allow time to wind down – dim lights, take a nice bath or do some light reading.
  • Avoid caffeine, nicotine, and alcohol in the evening.
  • Try not to go to bed on a full, or completely empty, stomach.
  • Keep a regular daytime schedule. Waking up at different times and taking naps confuses your body.
  • Exercise regularly. Exercise has been proven to help improve the quality of sleep. Exercise more, sleep better.

Matching Graphic for Social Sharing

Sleep More Eat Less


Tackle the Monday Night Football Munchies

Health & Fitness in the ’90s

funny aerobicsI have been in the fitness industry for over 25 years. My fitness career started off by being smitten and in awe of a premier step aerobics instructor in Tallahassee, Florida in the early 90’s. Mindy was so smart and witty. She was very articulate and fun to be around, and she was crazy about me. Ok, maybe none of those things are true but, at least in my “distorted stalker mind”, she just couldn’t get enough of me.

In reality, I don’t even think she knew I existed. This didn’t change the fact that I attended as many of her classes I could and began to love health and fitness. Looking back, I guess God knew that about a year later I was to meet a tall strawberry blond bomb shell named Bonnie who would make me forget all about Mindy – but, what DID stick, was my love for fitness.

I started off by teaching step aerobics and changing my major at FSU to exercise and nutrition, and later going on to FAMU to earn a degree in Physical Therapy. I truly enjoyed learning and teaching anything that was remotely associated with a healthy lifestyle.

Back then, fitness was simple. To be fit you just workout and have a protein shake. Ironically, some of the most fit people I knew were not that healthy. They could bench a ton and had great abs but couldn’t run a quarter mile. Nowadays, people are training to LOOK fit and BE fit. They aren’t relying just on supplements to give their body what they need but they are actually eating healthier too. The average consumer is much more educated and aware of what they eat. Food has become a bigger role in the fitness industry. It’s not just about what you do in the gym anymore.

Health & Fitness Today

steve and bonnie pfiesterOver the last 21 years Bonnie and I have owned 3 health clubs, competed with the NPC, run races, written diets, hosted fitness reality shows on 3 different networks, and have helped thousands to lose weight and become healthy – inside and out. The “fit world” is truly a network of people full of failures and successes.

No matter where we all are on our fitness journey, this amazing network will never quit encouraging each other to stay consistent and not give up – and more importantly, to continue to keep learning, trying new things and accepting new challenges. That is why when I heard of the #meatlessmondaynight challenge put on by #Silk, I was all in.

meatless monday

What a great way to think about a healthy plant based diet, even if for one night only. I am not a vegan or a vegetarian. I really enjoy all kinds of foods, but I have also been around long enough to know that there are grave dangers in not giving your system a chance to purge and rest, if only for just a day. I may not be ready to totally #sidelinemeat but plant based diets are becoming more and more mainstream because they are healthy – and when you educate yourself about great tasting replacements, the choices are truly limitless. Just let your imagination run.

My MeatlessMondayNight

Since we are talking about running, I wanted to share my #meatlessmondaynight routine for the month of September. I am currently involved in a weight loss journey that will soon be announced nationally. I cant tell you much more than that right now, but I can tell you I have eaten more clean and strict than ever before in my entire life, beyond preparing for TV shows, wrestling tournaments, or even bodybuilding shows.

Part of my diet regime is to fast 1-2 nights per week. I only fast my dinner – but this is brutal, as that is the time of day I am home and seemingly undistracted. It seems all I can think about after 4:30 pm is eating. After my evening carido, #MeatlessMondayNights seems to be a prefect nights to add to my 2 nights of fasting.

I came up with this fantastic chocolate protein shake to have after my evening run. It is rich and creamy and seems to give me everything I need to be satisfied after a long run and before going to bed. Plus, who wants to eat a heavy “meaty” dinner after spending 45 minutes running off a boatload of calories anyway?

My shake started with a base of creamy cold Silk Almondmilk. Today, I mixed it up with Almond Coconut Blend (yumm). I threw in a little ice, and agave, and added my favorite protein powder to the mix. How simple is that? The Almondmilk makes it taste so much richer and creamier. I finished it off with a chocolate gram cracker and a teaspoon of whipped peanut butter (only because I ran an extra 10 minutes). Smoothies don’t have to be complicated. However, if you want to try some new smoothie recipes, click HERE. Check out for more creative Meatless Monday Night ideas and a chance to win a giveaway.

Tackle the Munchies

Another way I fight late night munchies is by sipping on hot tea. I love brewing up some Chai tea with the Silk Almond Coconut Blend and Stevia to sip on while watching TV. This way, I get to entertain my tongue without expanding my belly!

PS: If you haven’t tried the Almond Coconut Blend. OMG! You are missing out!! The Cashewmilk is also amazing and is a great replacement for regular milk. One of the things I also love about Silk (because I HATE food going bad and wasting it) is that Silk has a much longer shelf life than regular milk!

5 Tips to Tackle Monday Night Munchies

1. Fill up on real food. Eat a good healthy meal before the game starts to avoid the temptation to pig out on unhealthy stuff.

2. Eat later. Don’t eat too early or you’ll get hungry by halftime – and the hungrier you get, the more likely you are to eat stuff you wouldn’t eat if your stomach was full.

3. Don’t drink your calories. I like drinking hot tea. You may enjoy sparkling water. Whatever you do, have a low-cal or calorie free drink nearby so you don’t get thirsty or bored enough to go for a high-cal beverage.

4. Be realistic and responsible. If you know you are going to snack, then either skip dinner or eat a light dinner so you aren’t doubling up on calories. Eat fewer calories throughout the day so you have the extra room for some snacks come game time. Choose healthy snacks over chips and fried food. Instead of picking off the snack bar, make a plate. This will help you keep track of how much you are really eating.

5. Burn more calories. If you know you eat more calories on Mondays, prepare for them. Run a little longer or do an extra cardio on Sunday. If you want to spend more money, you have to make more money and the same goes with food. If you want to eat more without gaining weight, you need to work more.

Jalepeno-Cauliflower-Biscuits---Golin-FullMore Meatless Monday Night Recipes

If you are hosting a Monday Night Football party, here are some yummy sounding Meatless Monday Night ideas.

Jalapeño Cauliflower Biscuits
Spicy Cashew Hummus
Creamy Pesto-Stuffed Mushrooms

CLICK HERE for more.

Follow #MeatlessMondayNight to follow the conversation and get more recipes.



This conversation is sponsored by Silk. The opinions and text are all mine.

Diet & Fitness: The Secret to Maintenance Mode


Were you once fit but, now, you struggle with your weight? Did you have a great marriage but lately it’s just “okay”. Did you used to feel close to God but He seems more distant now? If you were once in a great place and not really happy with where you are now (OR maybe you are happy but you know it could BETTER) I have the answer. It’s time to hit REWIND.

What do I mean? Well, if you want to hear a song again, you have to go back to wherever that song was in the playlist – and the same goes with life.

We’ve all bought albums where we like only the first couple of songs and the rest of the album is just “okay” – or worse, maybe the rest of the album is awful or totally different. Unless you’re willing to endure awful or totally different, you have to keep hitting rewind to hear the songs you like. Are you beginning to get the picture?

How often do you go through life just enduring awful or totally different than what is best? Rewind your life back to your favorite part. What were you doing?

Steve and Bonnie PfiesterSince fitness is a commitment, let’s use the marriage commitment for comparison. When I think about how far Steve and I have come in our marriage (with God’s help! Click HERE for our story), I’m simply amazed. However, even if nothing is wrong, sometimes there are those days we feel somewhat disconnected. It’s not awful, but it’s different – and we know it could be better. If we are honest, it’s because we get too busy, our priorities have gotten out of whack, and we’ve gotten lazy.

After our marriage almost failed a couple of years ago, and we committed to making our marriage work, we knew it was going to be a challenge. When we first met, loving each other was easy but, over time, a lot of damage was done. We knew it would take time – but we also knew it would be worth it if we could just stick it out.

We were very purposeful with our time, our words and our energy. This commitment paid off and we have reaped so many benefits as a result. However, we can’t expect to have all the benefits without the work – and we can’t expect all that work we did back in 2014 to still give us the same benefits today. It doesn’t work like that. We have to invest daily – and the same goes with our fitness.

Sadly, many people live life like that. They expect all the hard work they did to get a job, to get their man, to get rid of the weight or to get their life right with God to sustain them. Sometimes, it can be harder to be in maintenance mode than it is to be in the “honeymoon” or “revival” mode.

Another mistake we make is looking for something new – a new way to get the same results. Some people seek out a new man, a new gym, a new diet, a new church or a new job – when, really, they don’t need something new, they just need to repeat what already worked with the man, the gym, the diet, the church or the  job they already had.  Not that I’m saying change is not good. It can be. But, oftentimes it’s not necessary – and the change that really needs to be made is in us.



repeatWhile I doubt people would admit they think all their prior hard work should sustain them (and most know it won’t), it’s human nature to tend to want to ride that wave as long as you can before you have to start paddling again.

In fitness, many people will workout, eat right and lose the weight, only to go back to the same old bad habits – and they are surprised when they get the same old results.

Fitness isn’t a phase or a quick fix method of weight loss. It should be a way of life. Exercise and diet should be just as important as intimacy and quality time together is in a marriage. It should happen on a regular basis.

As I got coffee this morning, I saw a love note on the inside of the cabinet door. It was from over a year ago and I realized we had gotten out of the habit of leaving these sweet notes. Life gets busy and we just forget. And, even though I know we still love each other even more today than when that note was written, if we want the continual benefits of what those love notes has done for us, we need to continue those healthy habits. We need to do what we did when we were “dating” – and the same applies to fitness. Another words, we need to press the REPEAT button.


loopGo back to what you were doing when you felt your best. If you have already lost weight and wonder what “maintenance” looks like, maintenance is repeating the same healthy habits you did to get fit over and over again. It’s an endless loop. You may not need to go to the gym AS much, or diet AS hard, but you still have to workout and maintain a healthy diet. There are still repercussions when you make bad choices, and you may still make mistakes and be required to ramp things up or make adjustments.

You will also need to cut yourself some slack. Just like I cannot compare my everyday life with Steve with those mountain top romantic experiences, like a vacation or marriage retreat. I can’t just quit work and do nothing but marriage building skills. That’s not realistic to maintain. Life happens.

You also can’t compare your healthy maintenance lifestyle to the mountain top experiences of those times you were on stage competing or had the luxury of going to the gym twice a day. Is it great to have those experiences? To go on vacation, attend a marriage retreat or to compete a couple of times a year? Sure!! They are fantastic for reeling things back in, pressing the preverbal “reset” button and holding you accountable – but, you have to make room for life and others.

It’s like playing music. There’s times we play our music loud and that’s all we can hear, and other times we turn it down and just have it playing in the background. I believe healthy living is like that light music in the background. It never stops, but it’s not all we hear and do. It’s a part of our life, not overruling it. Competition time, or those mountain top experiences, are when the music (fitness) is blaring. Then we return to the real world and we turn the music (fitness) down a few notches and incorporate it in our normal routine – but we never turn it off.


OffI’ve heard people complain and say stuff like “I guess I’m just going to struggle with this forever” or “I guess I’ll just have to diet the rest of my life”. There is a little truth to that. There’s no off button. Yes, practicing discipline is forever. It may get easier over time, but it’s life. We can’t just stop caring or stop working.

Don’t be like so many people who stop doing all the work as soon as you get the results. That’s how fat happens, that’s how divorce happens, that’s how getting fired happens and that’s how walking away from the Lord happens. You keep working on “it” – whatever “it” is. You don’t stop once you reach your goal, you keep setting new goals and working to maintain your investment.

Don’t just endure life, take the controls back. REWIND, and go back to when you were the happiest and healthiest. Then, REPEAT the behavior, habits and discipline it took to get those results. Once you get the results you want, NEVER STOP – just keep your life on a lasting healthy LOOP!  It really isn’t as hard as you think! I hope this is music to your ears!

365 fitness plan


3 Insane Kettlebell Workouts

Here was this week’s BCx Workout on It was way more brutal than I thought – but using the proper weight is key. You want to use a heavy weight since it’s low reps, but don’t let the 8 reps fool ya! With no rest between exercises, this workout sneaks up on you fast! Have Fun!

8 Kettlebell Swings (Hip Drive)
8 Push Ups
8 Squat Thrusts (bottom half of the burpee)
X 4 (NO REST – straight through)

Kettlebell Swings (Hip Drive)
8 Thruster (Squat & Press)
2-Count Mountain Climbers
X 4 (NO REST – straight through)

Kettlebell Swings (Hip Drive)
8 Heavy Pants (with Squat – see video below)
4 Burpees (4 reps since it’s a 4-count exercise)
X 4 (NO REST -straight through)

Sample video for heavy pants (sorry about the darkness. I shot it really quick on my iphone between shows and the set didn’t have all their lights on. I promise LiveExercise’s sets aren’t this dark! lol:)

Now Repeat ALL Exercises 1 X through for 2 Full Rounds with NO REST. It will look like this:

Mountain Climber


#4 Final Circuit
8 Kettlebell Swings (Hip Drive)
8 Push Ups
8 Squat Thrusts (bottom half of the burpee)
8 Kettlebell Swings (Hip Drive)
8 Thruster (Squat & Press)
8 2-Count Mountain Climbers
8 Kettlebell Swings (Hip Drive)
8 Heavy Pants
4 Burpees (4 reps since it’s a 4-count exercise)
X 2


Workout With Us!

Here’s a look at some of our shows. SO many shows!! Thousands!! …for only $7.95. Get a 30-day free trial and try it out for yourself!!

CLICK HERE to join LiveExercise and join Steve and I on the BCx Boot Camp show. We put out a new show every week and we have 89 more you can do with us!! PLUS there are 2,000+ videos including yoga, kickboxing (with Steve), Chiseled cardio (with Steve), a bands show (Chiseled with Blake), a bodyweight show – it’s endless!!

CLICK HERE to go straight to our BCx Boot Camp page. See you there!!

Pin It!

Here’s the workout graphic for Pinterest :)

3 Kettlebell workouts

10 Things You Should Know Before You Do a Mud Run

mud run faceA bunch of us from the gym went to a nearby mud run last weekend and one of my biggest dilemmas was deciding on which pair of shoes to wear. Then I realized there really are many things people need to know before they take the muddy plunge. Before I list my 10 tips, let me address the shoes issue first since this is really one of the biggest problems.

Some mud runs have reported to have thousands of shoes found in the mud pits following the race – not to mention all the shoes that get tossed when people get home. So, you want to think the shoes thing out.

They don’t call it a mud run for nuthin! Mud is a given and, while you can hose your shoes off to make them look cleaner, the water can break down the shoe’s support structure – ultimately ruining the shoe even if you get it clean.

Since Reebok is known for it’s passion for fitness, it’s no surprise they would come out with a shoe JUST for mud runs!! They partnered with Spartan Race and developed a shoe that could not only make it through the mud, but could withstand the test of time – obstacle race after obstacle race.

Reebok Sparton ShoeThe seamless upper makes it easy to clean and it has their speed lacing system which means no stopping to tie your shoes in the middle of a run – and you can quickly tighten them up on the fly so you don’t lose a shoe in a mud pit. Overall, the shoe’s focus is on speed, agility and stability so you can navigate on all terrains (hence the name “all terrain” lol).

Today only, you can get the Reebok ATS Thunder for $60 (originally $124.99) when they use the code THUNDER60 at checkout!

Valid: September 16th ONLY
Link: Reebok ATS Thunder for $60

10 Tips To Make Your Mud Runs More Fun

So here are my pointers to help you be more prepared and have more fun at your next mud run.

  1. Rally troops. Mud runs are MUCH more fun with friends. Before you get tickets, invite friends to do it with you. You’ll need to all decide on a wave time before you get tickets so you can stay together. If you want less stress and don’t really want to “compete”, then select a later wave time since most of the serious mud runners come early.
  2. Prepare. Most mud runs will have a map so you can see the course and know what to expect. You should be able to buy your tickets online and print out waivers ahead of time which can make registration at the event quick and easy. The sooner you register, the cheaper the tickets are. Plan on arriving an hour earlier than your wave time.
  3. Train. Add a few exercises that prepare your body for all the leaping, swinging and sprinting so you don’t pull a muscle, and so you can complete more obstacles. While you don’t have to “train” for a mud run to do it, improving grip strength for monkey bars (like hanging on a pull up bar) and adding plyos to your workout will definitely help.
  4. Gear up. Dress the part. You are about to dive in to mud, so dress for it. It should go without saying, but you need to wear the right shoes (don’t wear your nice running shoes!). Tall socks can help keep the mud out, as well as protect your shins from sticks and stuff.  Wear as little as possible. The more clothing you wear, the heavier you will feel in the water/mud and the more crevices there are for mud to get in. Wear fitted dark colors that won’t stain. Some mud runs have black mud, others have red clay. Either way, if you like your clothes, stick to dark colors so you don’t ruin your outfit.
  5. Bring cash. You’ll want to bring money because, typically, there are vendors selling food and drinks, as most mud runs have a social aspect to it (like a live band) that is conducive for having out afterwards – and you’ll probably be very thirsty and very hungry!
  6. Pack a bag. You’ll want to bring a towel and fresh change of clothes. They will have running water so you can rinse off, but most people will not want to wait until they get home to get in clean clothes.
  7. Trash It. Bring a trash bag for you muddy clothes so you don’t get your car yucky.
  8. Bring support. Bring a friend to take photos and hold your things. Parking is normally very far away so you probably don’t want to have to leave your stuff in the car.
  9. Take your time and be careful. Mud runs are supposed to be fun. You definitely don’t want to have a set back just because you twisted your ankle on a silly mud race. Plus, it is more fun to stay together with a group than to fly through the whole thing and miss out on all the laughs and adventure. Most of my friends who raced to “win” said they didn’t have near the fun they had when they slowed down and enjoyed the muddy journey with friends. If you come to an obstacle you are not comfortable with, just skip it. There is no obstacle police who will catch you or make you go back.
  10. Have fun! I wore crazy batman socks to this race, and many people even wear costumes. Mud runs are supposed to be fun so let down your hair and have a blast.

Space Coast Mud Runspace coast mud run

girl running with cameraThat’s me in the middle with Steve. Why do I look clean? Because I was the official memory maker (AKA: Photographer). I sprinted obstacle to obstacle to get ahead of everyone and take pictures (and was SO sore and tired afterwards!! haha).

This was Melbourne’s first annual mud run. It was a small race, but perfect for people who have never done one. Lines weren’t too long, it was well-run and an overall positive experience. Steve took one of his clients (and her family) for their 1st mud run and they had a BLAST! We took a late wave to avoid the serious mud run competitors. We do these runs just for fun, the pictures and the laughs – and BOY did we laugh!!

Here were some of the pics I got of our group.

Oh No! It’s Fatball Season! The Dieter’s Survival Guide

So it’s football season and, for football fans, this means football, friends and a lot of food – followed by a lot of weight gain.

football fanA Monday night at the Pfiesters looks like any other night at the Pfiesters. We don’t really watch football, except for FSU. I’m from Tallahassee and that’s where Steve went to school (plus my grandfather was a professor there for 40+ years!!). So, college ball is the only thing we semi-watch. I know, I’m an alien. lol

Since I don’t have a lot of friends or family who are into football either, I’m not pressured to meet up at the local bar and grill to watch “the game”. However, since there are over 3.5 BILLION football fans out there, there are plenty of people who need all the support they can get. So, I plan to give it to you!!

Who’s wants to survive the football season without having to go up a pants size? I’m sure many of you do, so here are 3 tips to making wiser choices this fall – and 3 yummy dips for entertaining.

4 Tips to Fight the Fat this Football Season

1. Fear Beer

beer vendorIf you say “football”, someone is going to say “beer”. Beer companies have been a major NFL sponsor for years, and for good reason. Beer is top on the list of beverages sold in the stands. Another major sponsor is is soda. Ironically, you may not even buy beer or soda at home, but if you go to a game, or local sports bar, you will likely be tempted to drink something other than water.

Why? Well, for one, you think of outings like this as a “treat” so you think you can afford to splurge a little. However, the whole season is ahead of you and that means a LOT of treats in your future. Two, you hate to pay for water. Most people will purchase a soft drink or alcoholic beverage over a bottle of water.

Even if you don’t commit to sticking just with water, at least put a limit on what you are going to drink. Whether it’s one or two drinks, if you limit how many calories you drink you can limit weight gain.

PFIT TIP: 1 drink can cost you a 2 1/2 mile run. The average calories in 1 typical 20 oz cup of concession beer is 250+ calories. The same size soda is 240+ calories so, either way, you would have to run 2 1/2 miles to burn just one drink off.

2. Go Meatless

girl eating wingsThink about all the advertisements you see during the commercial breaks. You don’t see ads featuring salads and healthy foods. No way! You see ads for deep dish supreme pizza with pepperoni and sausage and cheese-filled crust, chicken wings, meatballs and chicken fingers. Even the stadium’s top seller is the typical concession stand hot dog. Skip the meat and skip the extra calories. Most meat sold at the concession stand is lower in quality and high in fat. If you are lucky enough to get chicken, it’s likely fried or pressed who-knows-what parts to make a chicken “nugget”.

While your choices may be limited at the football stadium, you can make better choices at home and at restaurants. Plant-based diets are good for people and better for the planet – and they taste amazing too! (See the infographic at the bottom for a ton of fun facts and info about plant-based foods). 

silk almondmilkTake Silk’s #MeatlessMondayNight challenge and spark real change. Adopting a more plant-based diet can start with making a change one day a week – so why not start by sidelining meat during one of the highest calorie weekly events, Monday Night Football, this season? (Click HERE to learn more about Silk’s Meatless Monday Challenge!

PFIT TIP: The average calories in one regular size chili cheese hotdog is 500 calories – without other condiments. You’d have to run 5 miles to burn that one concession stand snack off – and that’s not including french fries and ketchup!

3. Pack and Prepare

healthy snacksTailgating is super popular – and super dangerous for a dieter if they aren’t prepared. Planning ahead is key to making it through this season without gaining weight. If you do the right food prep, you will not be as tempted to completely blow it once you are at the game or at a friend’s house. You can even eat before the game starts so you start the game on a happy stomach. If you fail to plan, plan to fail. We often eat a full meal before ever heading to a party so we don’t arrive hungry.

I like to pack a snack cooler with healthy foods I can graze on like nuts, grapes, low-fat Chex mix, pretzel sticks, fresh veggies (like carrots, red pepper and cucumber), veggie straws and sugar-free naturally flavored sparkling water.

PFIT TIP: Drinking a lot of water can help you stay full and prevent you from overdoing it.  Invest in a fun water bottle just for football season. Dress up your water with fresh lemon or really make it special by adding sliced orange, lemons, limes, cucumber or mint.

4. Stay Active

Avoid packing on the pounds by putting fitness before football. Don’t wait until after work to workout because it’s too easy to skip it or think of something you need to do before the game. Swap your evening workout for an early am workout and get it out of the way. Add an extra cardio over the weekend to make room for a few extra calories. Just because it’s football season, it doesn’t mean you should allow your priorities to get out of whack – otherwise, you will end the season looking like a linebacker instead of a cheerleader.

PFIT TIP: While exercising through the football season will never compete with out-of-control eating, it definitely can help decrease the damage. This is a perfect time to take your training up a notch. If nothing else, you can prevent excess weight gain even if you still need to lose weight.

3 Healthy Dips

football field dipI love to snack, so here are few snack ideas to take the place of high-cal appetizers that will leave you feeling yucky (and full of guilt) the next day. Serve the guacamole and hummus with pretzel chips, low-fat tortilla chips, healthy thin crackers, grilled veggie kabobs or fresh cold veggies like red pepper, cucumber, zucchini slices, cauliflower, mushrooms, broccoli, endive, carrot chips and celery sticks.

Serve the fruit dip with apples, pear, bananas and grapes. Make fruit kabobs for easy serving and dipping.

Creamy Avocado Dip

  • creamy guacamole dip1/4 cup Silk Original, Light Original or Unsweetened Soymilk, or Original or Unsweetened Almondmilk
  • 1 clove garlic, finely minced
  • 1 lime (juice)
  • 2 Tbsp chopped fresh cilantro
  • 1/4 cup chopped onions
  • 1/2 cup chopped tomato
  • 2 avocados
  • 1 chipotle chili, minced (optional)
  • Salt and pepper, to taste

Whip the avocado and Silk Almondmilk to give it a light and airy texture. Then mix in all the other ingredients to make it more chunky and flavorful. Tastes great with fajita lime seasoned grilled veggie kabobs.

Healthy Hummus

  • Hummus1 can chick peas
  • Garlic, 4 cloves
  • 1 lemon, fresh squeezed
  • 1/4 cup Almond Milk Silk Pure Unsweetened all natural original
  • Salt & pepper to taste
  • 1/2 teaspoon crushed pepper
  • 2 teaspoons tahini
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper (optional)

Tastes great with fresh cold veggies or pretzel chips (or sticks).

Nutty Fruit Dip

  • fruit dip1 to 1 1/2 cups almond butter
  • 1/2 to 1 cup Silk Almondmilk or Silk Coconut Almondmilk
  • 2-3 tbsps agave nectar
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon

Blend together in a food processor until smooth. This yummy paleo recipe is from DIYBudgetGirl. Serve with a variety of fresh fruits. Remember, the smaller you cut the fruit, the longer it will last (and the fewer calories you will have in each bite).

Connect & Win

meatless monday

Visit for recipes, to join the Meatless Monday Challenge and a chance to WIN a giveaway! Follow #MeatlessMondayNight and #SidelineMeat hashtags to discover their AMAZING recipes and party ideas! (seriously people!! I’m SO trying their Jalapeño Cauliflower Biscuits!! 

plant-based food infographic


This conversation is sponsored by Silk. The opinions and text are all mine.

SAUNA SUITS: Does Sweating Boost Weight Loss?

SAUNA SUITI was asked to do a write up on sweat suits for weight loss as a part of a new series I’m a part of called “Fit or Flop” on Healhy Way by

Have you ever seen people in those plastic suits or in head-to-toe sweats, sweating it out in the gym and wondered what they are doing? Maybe you’ve even seen people in those plastic sauna suits – or even wearing a trash bag!

I tackle the subject and get to the bottom of this fitness trend. I talk about how they work, I address the pros and cons, and I ultimately give it a “FIT” or “FLOP”.

> > > > > > >  > >  CLICK HERE to read the article < < < < < < < < < 



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Food Matters: You Can’t Out-Exercise a Bad Diet

While exercising is definitely beneficial, exercise alone is not the miracle worker most people think it is.

Fitness coupleI’m in the fitness business. I am a certified trainer and gym owner. I teach BCx boot camp at my gym (Max Fitness) in Vero Beach, as well as lead workouts and give exercise instruction on So, you must know, I write this with all honesty and sincerity. While I do believe in exercise, exercise alone is not the answer to your weight loss woes. I know, that’s not very encouraging to hear coming from a fitness professional, but don’t you want the truth?

Of course it’s my job to encourage people to get more active and exercise, but people need to have a realistic understanding of how exercise and eating work together so they can get the results they’ve always wanted.People need the truth, and the truth has a tendency to hurt sometimes. I always say “You can hate me now, but I know you’ll love me later”.

Now, it’s time to get to the bottom of the truth. And when we do, the truth will set you free!

Fact vs Fiction

8 minute abs.jpgLet’s start with addressing myths and misconceptions so we can get some of the clutter out of the equation. Sadly, we live in a world of desperate people who need to lose weight and really don’t know how to do it. They are willing to try anything claiming amazing results.

Desperate people are an easy target for the weight loss industry, and big companies will do anything to get their business – including distort truth, use a little Photo Shop, and leave out important facts. It’s not that they are all liars, but maybe they just aren’t quite as honest as I would like them to be.

As more and more people become more and more desperate, we will continue to see more companies marketing to the frustrated overweight population. In 2012 Americans spent an estimated 65 billion dollars trying to lose weight according to Market Data Enterprises. That’s a 7 billion dollar increase since 2008. However, while more money is being spent on weight loss attempts, obesity continues to rise every year. If these products worked, shouldn’t obesity go down? That, in of itself, should speak volumes.

“If it sounds too good to be true, it probably is. If it looks like work, it probably works.”

health tipsUnfortunately, misinformation is all around us. So much so, it makes it practically impossible to figure out what is fact or fiction. Well, let me give you a really great tip. If it sounds too good to be true, it probably is. If it looks like work, it probably works. That should clear up about 94.99% of the confusion. There goes all the weight loss pills, miracle supplements, magic weight loss gimmicks, multi-level marketing scams, fad diets and all the other crazy apparatuses claiming to give you a six-pack in six minutes. Gone!

So now that all the riff-raff is out of the equation, we can focus on what we know works –diet and exercise. I know, big surprise – but I think there will be some little surprises as you continue to read, so stay with me.

The Truth About Exercise

overweight Man with a dumbbellExercise is a funny thing. It’s incredibly rewarding if you do it correctly, and it can sculpt your body into the most amazing shape – IF (big “if” here) you get your diet in shape too. But, putting most of your effort into exercise alone, is like detailing your car and keeping a cover on it. No one will see your hard work unless you unveil the beautiful strong machine under the fat.

Don’t quite believe me? Maybe you are thinking of that one annoying friend who brags about eating pizza and having abs. Or, maybe you know someone who actually lost weight doing some crazy workout program, but they didn’t admit to changing their diet. My goal is to convince you of the truth. Food Matters.

Food vs Exercise

running coupleIf exercise really was the solution to weight loss, I should be able to run a few times a week and drop pounds, so why don’t I lose weight when I increase my cardio? Because exercise increases my metabolism, which in turn, increases my appetite. I only burn 300 calories on a 3-mile run. However, I can erase a 3-mile run in 3 minutes flat if I’m not careful. I have to really fight my body’s desire to replace those calories.

As a result, I have learned to be very protective over my calories. I look at my body’s calorie account like my bank account. I track deposits and withdrawals. Like money, spending calories (eating) add up so quickly. And, also like money, it is much easier to spend it (eat) than it is to work for it (exercise). Lastly, it really doesn’t matter how hard I work if I am careless with my spending. Is this starting to make a little sense?

Bikini CompetitorSo, if I want to lose weight, I have to be picky about how I spend my calories and that means I need to live on a tighter budget. I use the LoseIt app to help me set that budget, and I track everything going in and out.

I’ve tried losing weight without tracking calories and I have not been success one single time. However, when I track calories, I can get in the best shape of my life. I got the leanest I’d ever been, competing at 10% body fat and winning first place in my first NPC competition– and the only thing I did different was log my calories.

I didn’t workout harder than I ever had before. A matter of fact, I’ve worked out harder for much less impressive results. I actually felt a little guilty because I saw other competitors work much harder in the gym, but I was working my hardest in the kitchen. The key to my success was absolutely, hands down, tracking my food intake.

Let me give you some more realistic examples to put it all into perspective.

The Cost

checking priceYou can make much better decisions when you know “the cost”. When you shop and pick out a shirt, what do you do next? You look at how much it will cost to figure out if it’s worth the price tag. Then, you make your decision – based on information, not feeling. Depending on the cost, that shirt may go from awesome to hideous in one glance at the dollar signs required to bring that sucker home. Looking at the cost (the work required to pay for that item) helps you make your decision (based on whether or not you can afford it).

You cant compete with what you eatIn the same way, looking at food labels for the “cost” makes decision making much easier and smarter. When you realize a hamburger with no cheese, small French fry and a small coke costs you a whopping 1,175 calories, you immediately think of how much work you would have to do to “afford” that meal. You would practically have to run a half marathon to pay it off. Now you are faced with the million-dollar question. Is it worth it or not? NOT!

Okay, maybe you are thinking to yourself “I don’t eat fast food”. I thought you might think that, so I chose a healthier meal to compare exercise with. I randomly looked up a major steakhouse and chose the first healthy looking salad and added a glass of merlot. The meal racked up 1,078 calories in LoseIt, which still would take over two hours of a really intense sweat-your-butt-of-and-cry-a-little type of exercise to erase what probably only took 15 minutes to consume. Do you get the picture? You simply can’t compete with what you eat.

Food Matters

BCx Boot CampSo, hopefully, by now you believe me, and you are beginning to see just how much food really does matter. It matters so much so, we require our clients and boot campers to log food in the LoseIt app too. We spend a great deal of time educating our clients about food and teaching them how to eat according to their goals. We remind our clients daily (normally during the toughest part of their training, like during the middle of a million burpees) of how they can erase all their hard work in the gym in 5 minutes of poor food choices.

Our clients aren’t losing weight because we have such a unique workout program. They aren’t literally losing thousands of pounds in our boot camps because they are the hardest workout in the fitness industry. We are getting results because they realize food matters.

Be as strong in the kitchen as you are in the gym.

We encourage people to be equally strong in the kitchen as they are in the gym. We convince them to take that same discipline it takes to show up three to four times a week, and use that discipline when they are shopping for groceries and going out to dinner.

Weight loss success is a total lifestyle change. Every calories counts – in the gym and on the plate.

CLICK HERE to read the latest news and get the latest statistics proving #FoodMatters.


#FoodMatters Testimonies

Don’t just take my word for it, take it from our own clients. Brad and Valerie Ward, lost more than 120 pounds combined. Both in their 50s, they knew they had to change their normal routine if they were to lead a healthy, active life. “I would convince myself that if I ate fries at lunch, I would just run another few miles when I got home. But that wasn’t working and the ‘baby fat’ just wouldn’t go away,” recalls Valerie.

Brad and Valerie Ward

valerie Ward“Lose it is EVERYTHING about accountability. You can’t “lie”. Haha. It is perfect when I plug my days’ calories in BEFORE I eat so that I have my meals pre-arranged. Then, I know there is no room to add more food at the end of the day because the Lose It app holds me accountable as if to say “don’t you dare”. Lol. What’s even better is if your trainer has an eye on your logging with the premium subscription – WINK.” Valerie  (pictured left)

“It really helped me stay focused. The app was also great in the grocery store, learning to shop – that little voice of reason.” Renee

“The app told me on the days my protein is higher I consume less total calories!” Lisa

Leah Peterson“I log most of my food early in the day…but the app is most helpful to me at night…when I want to munch. A quick check on calories and macros, and I know when I need to zipper my mouth closed for the night.” – Leigh (Leigh, pictured left, lost 40lbs using LoseIt and competed in her first NPC competition this year)

“I just started counting calories today. Omg. I’m eating healthy and I’m at 1400 calories already and no dinner. Oh no.” Sheri (client discovers just how easy it is to eat high calories, even though she was eating healthy calories.)

I like how it shows under nutrients for the day the percentages of fat/carbs/protein. It keeps me from having to do a lot of calculating. – Kelley

“It truly is amazing!!! I even used the barcode to scan my mustard yesterday! Accountable for everything!” Kristen

I had a few questions (in comments below) about competitors wrinkles and tan. This is Valerie when she’s not all tanned up and dehydrated for competition. ;) The tan is completely fake (airbrushed competition tan, special for competitors). The tan shows more muscle definition, but also more wrinkles – plus they dehydrate for that day so that’s why they look different on competition day. Other than that weekend, they look youthful and vibrant! :) 

NOTE: Valerie’s skin has actually gotten tighter and smoother every month she keeps the weight off. The key to reducing loose skin is maintaining your new thinner weight.

More Motivation

All of our competition team is required to log calories. Why? Because it works! Our team lost over 800lbs to compete in the Galaxy Championships this year (pictured below). We received the team award and were recognized for our transformations. Most of these clients NEVER thought they could ever get on stage. Many of them were either just starting their weight loss journeys, or were just learning how to finally do fitness right. It’s never too late to start over, start fresh and get the results you have always wanted.

team max

dollar days HEATHER5 jill maggie markMatt  Patty copy Joi Bonnie

Kimmy brad


LoseIt Infographic



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