Bikini Competition

Supplementing Your Life: Time For A Tune Up

Just like your car your body requires regular maintenance.  Even when your car is running fine it still requires an oil change every 4 months.  Your body is the same way sometimes it needs just a little tune up.  We all have that one friend or co-worker that's ALWAYS sick.  That one friend who is… Continue reading Supplementing Your Life: Time For A Tune Up

HIIT Workouts

Weekly HIIT Workout

SweatCity Sprint Tabatas 4 Sets of Running Tabatas: eight (8) rounds of 20 second sprints/10 seconds rest Speed: 10 Incline: 0 six (6) rounds of 40 second sprint/20 seconds rest Speed: 9 Incline 0 four (4) rounds of 60 second sprint/30 seconds rest Speed 8.5 Incline: 1-2 three (3) rounds of 90 seconds sprint/45 seconds rest… Continue reading Weekly HIIT Workout


Perfect Protein Waffles

PROTEIN WAFFLES/PANCAKE (this recipe makes 3 small waffles) Ingredients 1 scoop of your favorite whey protein powder (I use Vitamin Shoppe Bodytech  Whey Tech Pro 24 in French Vanilla Whey Tech Pro) 1 egg white (fresh egg whites work best) 1 tablespoon of water Optional: dash of vanilla extract and cinnamon Instructions Mix all ingredients together but… Continue reading Perfect Protein Waffles

Weight Loss & Nutrition

I Plead Not Guilty to Snack Time!

Don't tell me that hungry isn't an emotion because I feel that S%#T in my Soul. Besides talking about food I like to eat food.  Who doesn't?  I find myself falling for my cravings the most when I'm not prepared and when I want to snack.  Who else is with me? A lot of my… Continue reading I Plead Not Guilty to Snack Time!

Healthy & Happy Life, HIIT Workouts

Weekly HIIT Workout

Here's another AMRAP HIIT workout for you to try.  This one is a killer.  The AMRAP is a little shorter this time so try to go all out with your speed and power.  Remember it's only for a few minutes so make each minute count.  You already made it to the gym you might as… Continue reading Weekly HIIT Workout

Bikini Competition, Recipes, Weight Loss & Nutrition

Chill’s Famous Lean Turkey Meatballs

Okay friends, this is LITERALLY my go-to meal almost every night. I won't lie to you, these are bomb!  So here's the deal, these meatballs are made with lean turkey and you can add many different flavors to these to keep changing them up.  I'll give you a few ideas.  Normally I use an egg… Continue reading Chill’s Famous Lean Turkey Meatballs