20 Minute sandbag ladder AMRAP

Sandbag Ladder AMRAP; 15 April 2019

This week we have a sandbag ladder AMRAP.   This workout is made up of 5 sandbag exercises; plank with drag through, deadlifts, cleans, push press and squats. This workout is meant to be done as a 20-minute AMRAP (as many rounds as possible) but it can easily be adapted to

April 12, 2019,

Fudge Protein Cupcakes; April 12, 2019

This week we bring you another recipe to help with those cravings for sweets while trying to stay healthy. Try these fudge protein cupcakes. These are great for special occasions or just for a healthier snack alternative. This recipe is from Finding Silver Linings via, see the link below.

WOW Bells and Burpees

Bells and Burpees AMRAP; 8 April 19

This week we have bells and burpees in an AMRAP with descending and ascending Reps.   This workout is composed of 5 kettlebell moves; swings, Figure-8s, squats, cleans and forward drags. Each kettlebell move is followed by burpees. This workout is meant to be done as a 15 minute AMRAP (as


Simple Banana Soft Serve

Are you craving ice cream but trying to maintain your healthy diet? Well, this recipe for simple banana soft serve may be just the thing to help you over that hump. This all-natural soft serve is full of potassium and natural sugars, but has only 1 gram of fat and

WOW KBs & Jump Rope

Kettlebells and Jump Ropes; 1 April 2019

This week we have kettlebells and jump ropes.   This workout is composed of 4 kettlebell moves; swings, lunges, snatches and squats. Each kettlebell move is followed by 50 jump ropes. This workout is versatile and can be done as a strength or cardio workout, or a combination of both. The

cinnamon apple pie energy bites

Cinnamon Apple Pie Energy Bites

If you are like me you are always looking for easy to make treats that are healthy and easy to take along with you when you are on the go.  This week we have a recipe for cinnamon apple pie bites. This recipe is from Paleo Grubs via see

Sandbag ladder AMRAP

12 Minute Sandbag Ladder AMRAP

This week we have a 12-minute Sandbag Ladder AMRAP.   This workout out is made up of sandbag power snatches and burpees over the sandbag with a 1/8 Mile (.12 Mile) treadmill sprint. You will start with 2 reps and increase by 2 reps every round. The Workout 12 Minute Ladder

Overnight oats

Joyful Chocolate Overnight Oats

Breakfast is the most important meal of the day, so prepare these Joyful Chocolate Overnight Oats before you go to bed and enjoy them first thing in the morning. This recipe comes to us from Almond Breeze via see the link below. Joyful Chocolate Overnight Oats This is a

KB Countdown

Kettlebell Countdown with Push-ups

Our workout of the week is a kettlebell countdown with push-ups.  We have 5 kettlebell exercises that go from 50 reps to 10 reps with sets of 20 push-ups following each. Oh and we will be doing this for time, so get your kettlebells and your timers ready and give

Banana Cookies

Healthy Banana Cookies

This week we have a simple recipe to satisfy your sweet tooth yet stay on your meal plan. Healthy Banana Cookies to the rescue. This recipe comes from K. Gailbrath via See the link below. Healthy Banana Cookies These cookies are healthy, nutritious and delicious. It can be difficult