- CLA maybe in my future this off season I have done the reserch and its go time, to see if it works for me.
- JUST add a little PUMKIN puree and pumkin spice to your favorite ON powder!!! GRATEFUL FOR THE FALL variety is the spice of life
- 5 egg whites with 1/3 cup black beens and 1/3 cup oats as a omlete with a littl chayenee pepper on top
- BACK I am known for my backside. Wed back day....wide pull ups, close grip chin ups, french press wide grip, raise to arm pits, deadlift. love you back
- monday shoulders tuesday legs wenesday back and chest thursday bis and tris
- Legs its so awesome outside in Kansas I rocked lunges outside and up a hill.
- Super hungry today so my mid morning snack I just had a teaspoon extra of fitness fiber. Fiber is a filler
- BUSY WORKING Trip to the Olympia: rocked super set workouts and creative cardio with jump rope that I packed.
- busy days flying and working the O: Preped Protein pancakes, chkn wraps, hydrowhey
- Track day: stairs 5 times, ran 800, toe touches 100 yards, squat jumps moving anteriorly, lunge hoops, and repeat for 30 min total
- Biceps and triceps I have added back into my routine. Yes I have to lay off them sometimes so I keep my symetry. I will only super set them. SKull crusher with supinated curls on cc, rope press downs with hammer curls with DB, and last dips with physioball supersetted with 10 high 10 low bicep
- made life easy took cucmber and diced and poored balasmic vinger over the top.
- Post workout shake added almond honey butter to it. and also a cin rice cake. follow my steps take your magic bullet cup fill to the top with ice, teaspoon of cin, 1/4 the way of water, scoop of hydro whey, one teaspoon of almond butter, and blend it like a smoothie. Delicious.
- AHI TUNA seared with just pepper. yep and a side of green beens. if you are not a fiber person like a few of my clients just take some water and mix a scoop of the fitness fiber in it. the best part is it is tastless and it will not make you bloated. enjoy!
- LEGS HEAVY- single leg squat with DB, Plie squats 30 deep, split squat 20, glute hamstring crampers 30, Dead lift 15, lunges up a incline 15, and switch leaps
- Strawberry hydrowhey post workout. blended perfect in a magic bullet.
- Ok I have moved to all gluten FREE!! it has helped with me personally to not have food cravings. Being a natural athlete it takes a lot of mental A game to be sucessful. Trick listen to things that should not be normal.
- Monday FUN DAY- SHoulders started with a shoulder press, Front Raise(yeah totaly rocked 15lbs DB), reverse fly with the CC, Lateral raises, Shurgs with umh 60lbs DB! I love shoulders. Many people forget there are 3 parts to the shoulders Anterior, Posterior, and Middial!!
-
1. Martin Solveig & Dragonette
Hello
-
2. AfroJack
Take Over Control
-
3. Chris Willis
Louder (Put your hands up)
-
4. Rhianna
Only Girl in the world
-
5. Usher
OMG
-
6. Three Days Grace
One-X
-
7. David Guetta
Memories
-
8. Daft Punk
Homework
-
9. Tahiti 80
Heart beat
-
10. TLC
Fanmail
-
11. Thrift
Macklemore & Ryan Lewis
For over 9 years as the owner of His and Her Fitness, I have been helping clients with both preventative maintenance and rehabilitation through physical therapy and fitness practices.
As a Kansas native, I played soccer in high school and earned a scholarship to play at both Allen County Community College and the University of Kansas. Unfortunately, a torn ACL cut my collegiate career short, but set my career path in motion. I became consumed with the practice of physical therapy and worked for four years as a physical therapy technician. I loved helping people rehabilitate their bodies, but quickly realized I wanted to do more preventative maintenance and opened His and Her Fitness in Leawood, Kansas in 2005. I have a great zest for life, positive outlook and can-do attitude. I love to help myclients transform their lives and I share in the excitement when they achieve their personal goals.
I have been able to touch and transform more lives through speaking engagements for TOPS (Take off Pounds Sensibly), United States National Guard Airforce, Safe Home, local Churchs, and D.A.R.E program in many local schools.
During my fitness career I have competed in several competitions and took 1st place in the 2008 Muscle Mayhem Competition, my very first NPC appearance! I am currently qualified Nationally for Figure and Bikini, hoping to recieve that Pro Card soon, but honored to even make it this far.
Favorite Quotes:
"Positive Feeds Positive"
"Take the stress out of your life" - My DAD
"Your smile will make others comfortable, your frown will bring them down, SO SMILE BIG WHY NOT?"
As a Kansas native, I played soccer in high school and earned a scholarship to play at both Allen County Community College and the University of Kansas. Unfortunately, a torn ACL cut my collegiate career short, but set my career path in motion. I became consumed with the practice of physical therapy and worked for four years as a physical therapy technician. I loved helping people rehabilitate their bodies, but quickly realized I wanted to do more preventative maintenance and opened His and Her Fitness in Leawood, Kansas in 2005. I have a great zest for life, positive outlook and can-do attitude. I love to help myclients transform their lives and I share in the excitement when they achieve their personal goals.
I have been able to touch and transform more lives through speaking engagements for TOPS (Take off Pounds Sensibly), United States National Guard Airforce, Safe Home, local Churchs, and D.A.R.E program in many local schools.
During my fitness career I have competed in several competitions and took 1st place in the 2008 Muscle Mayhem Competition, my very first NPC appearance! I am currently qualified Nationally for Figure and Bikini, hoping to recieve that Pro Card soon, but honored to even make it this far.
Favorite Quotes:
"Positive Feeds Positive"
"Take the stress out of your life" - My DAD
"Your smile will make others comfortable, your frown will bring them down, SO SMILE BIG WHY NOT?"
