Thursday, March 23, 2017

PoWEr biTEs

PoWEr BiTeS:  I pulled a recipe from Kodiak Cakes and then made it to MY liking.  More Protein.  Plus, PB to keep kids happy but also Almond Butter to keep me happy.

1/2 Scoop Chocolate Whey Protein Pwdr
1/2 Cup Oatmeal- I used old fashioned
1/2 Cup Kodiak Power Cakes
2/3 Cup Unsweetened Coconut Flakes
1/2 Cup total, PB and Almond Butter- just make it 50/50
1/2 Cup Ground Flax Seed
1/2 Cup Honey
1 TSP Vanilla
1 TBS Chia Seeds
1/3 Cup Mini Semi Sweet Chocolate Chips
AND~~~~ if you can tell right away it seems to dry (like mine was) add a SPLASH of Almond Milk.  If it seems to wet,  add a bit more Oats.

Mix ALL ingredients together.  Cover and chill in fridge for 30 mins.  This makes them not so sticky to form.  Make into ball size of your liking.

Keep refrigerated for up to 1 week.

I know that recipe seems long and you might need to go to the store for a few items BUT it's worth it!  I've made a few different protein balls in my day and THIS is the WINNER! 

Tuesday, March 21, 2017


PiZzA on Tuesday!!!  

Everyone made their own.  For myself, I went with:

Flat Out/Protien Up
Buffalo Chicken
Turkey Perpperoni
Blue Cheese Crumbles
Pizza Cheese
Pizza Seasoning
Tomato Sauce

L Carnitine

hat one right there...... L-CARNITINE!!!  You probably have heard of it but may be unfamiliar with what it does.

A- Helps your work capacity MEANING you'll be able to go Longer, Harder, Faster, Stronger.  MORE reps, MORE sets.

B- Helps with Recovery.  My main love for this product.  Enhances recovery..... so less pain, less soreness..... therefor working out with more energy because you're not feeling beat down.  Helps keep lactic acid down.  Buildup up of lactic acid is one of the main factors as to why you feel the muscle pain.  So by reducing that, you are able to recover faster.

C- It is also a potent Fat Burner, its responsible for the transport of fats.  L-Car. gets into your cells and is used for Energy.  For fuel.  Elevating the L-carnitine levels in your body ( which you DO produce on your own ) you will be SUPPORTING the fat burning process.  Which again leads to MORE energy.

Lots of great stuff.  Those are just a few good things that it has to offer.

WHEN DO I TAKE IT?  I take 2g WITH CARBS ( important to take with carbs!!) and protein post workout.  It can be taken with any meal in your day containing CARBS and protein.

L-Carnitine is safe.  No need to cycle off.  Can be taken long term.

There you have it.  Put good quality supplements into your body CAN help bring your physique to that next level.  Hoping to see good outcomes for myself.  So far, so good.  Soreness is less, Energy is More.

This is the brand I am currently using. 

Thursday, March 16, 2017

The LUNGEY Workout

The 'Lungey' Workout:

Videos of all moves have been posted on my INSTAGRAM.

Do each pair of exercises like a superset.  Do it 3 times for 10 reps on all sides before moving to the next.

On Saturday I'll be letting go of my SPRING 6-WEEK TRAINER so you can be all prepared to start on Monday which is the first day of Spring  #goodbyewinter 


Wednesday, March 15, 2017



Here is your training plan for the next 6 weeks.  The plan is to build up some muscle with lower reps.  While including weekly warm ups and a cardio burnout on a specific given day.  The program will explain what to do for the 6 weeks after that leading you up to Summer.

In the meantime, I am working on my Summer 6-WEEK Trainer!  It will be fun HIIT Cardio routines, higher reps and will be CIRCUIT TRAINING style on the weight floor..... my FAVORITE way to train.  Training in a 'building phase' to a 'lean out phase' is a great way to get awesome results. #fithappens #trainingprogram

Buy now

Tuesday, March 14, 2017

Breakfast. Lunch. Dinner

Breakfast Sandwich:  actually I have made this for Lunch and Dinner over the last week.  So good and SO easy.

Sandwich Thin
Condiment of choice..... I used ketchup.

Monday, March 13, 2017


BB Overhead Walking Lunge TO a Deadlift.  10 reps each leg.  On the way back you do BB Overhead Walking Lunge TO a Front Squat.  10 Lunges on each leg. #fithappens #fithappensworkouts