High Intensity Interval Training should be a part of your workout regimen 2-3 times a week. That’s of course, if you are seeking a fast, efficient, and fun way to burn the maximum amount of fat in the least amount of time!

HIIT has been shown to increase your metabolic rate, burn maximum calories during your workout, and to keep your body in fat burning mode for several hours after your workout!

I use to spend endless hours a week on the treadmill and elliptical machine trying to burn calories with insane amounts of cardio. Little did I know that I was wasting my time. Now I spend more time with the weights and approximately 25 minutes (2-3 times a week) doing cardio! What a life changer!

So what exactly is HIIT (high intensity interval training)? HIIT training is an EFFECTIVE FAT-BURNING way of increasing your metabolic rate and building lean muscle tissue while burning fat. The idea is to alternate between periods of INTENSE effort with periods of moderate-to-low efforts. Studies have shown that you burn more calories during AND after your 20 minute HIIT circuit than you do in 20 minutes of doing cardio at a steady pace. With HIIT, your body has an after-burn effect that can last up to 48 hours after your workout! Now you can use your extra time to hit the weights… BAAAAM! HOT BOD in the making!

An EXAMPLE of a way I HIIT:

warmup: brisk walk/light jog

alternate between 3.0 and 8.0 speeds every 40-60 seconds.

Cool down

Keep in mind that this is an example for the treadmill, but the elliptical, stair master, and stationary bike are ALL fair game for HIIT!

At my fitness level, I make my low effort periods 15-30 seconds shorter than my high intensity periods. Try it out and play with a variety of speeds and time frames. I think you’ll find this to be a fun and exciting way to workout! It’s rewarding to see your speed and stamina begin to improve with this training method!

I’d love to hear about your experience with HIIT! Please share!


September’s 30 Day Challenge

I came across this graphic and want to challenge you all to strong and sexy arms! I chose this one because it’s straight forward, can be done in just a few minutes of your day, AND BECAUSE THERE IS NO EQUIPMENT NEEDED! Meaning what?! NO EXCUSES!

Ready?! We start on Sunday, September 1st!


On days 1-15 we will be doing TWO sets of the push-ups/planks/chair dips.
On days 16-130, we will do THREE sets of the listed reps.

Have fun!

September Goals

Good Morning!

Have you started thinking about your goals for the new month? Setting realistic, measurable, and observable goals can really help you stay on track and accountable for your healthy lifestyle. So take a few minutes and think about one or even a few! Set yourself up for success!

I’ve decided to share my goals for this month and I would LOVE to hear yours! Continue to text me or email me your thoughts! Ooooooor just post it here in a comment below so we can ALL work together and cheer each other on to the end!


Fluffy Egg White Oats?

You read that right! Egg whites are now making regular appearances in my oats! I highly recommend you give this a try! It’s an excellent way to make a balanced bowl of nutrients for breakfast. Whole grain carbs, protein, and healthy fats! I’ve posted one of my recipes, I’ve tried several combos and highly encourage you to do the same! You’re going to like it! No egg-y taste!

Treat Your Peanut Butter Right!

Here’s a something you MIGHT not know….


Or did you already know???

P.S. Happy last week of August! How are your squats and August goals coming along? Time to start thinking of some September goals! And are you ready for a new challenge? September challenge coming soon!

P.S.S. TWO new ProOats recipes have been added to my recipe list! Chocolate Berry and Vanilla Apple! Get inspired!