The 3 Most Effective Booty Building Lifts: Squats, Deadlifts and Forward Lunges

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The 3 Most Effective Booty Building Lifts Sample Workouts to incorporate these moves below. Who wants to build their BOOTY? Today I’m joined by 2 other awesome CPT's who happen to be great friends of mine! Maddie Berkey specializes in Olympic Lifting and Crossfit. Jessica Williams is a WBFF Competitor - Maddie and I are actually going to see her compete this weekend here in Denver! We got together in my gym this week to break down 3 of the MOST effective booty-building lifts so that … [Read more...]

Best Complete Abs Workout (video guide)

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When it comes to training your abs, you want to make sure you're targeting all of the key layers of muscle for best results. That's why I like to combine a sequence of movements that includes the deep stabilizing muscles of the abs and back, as well as targeting the obliques, lower and upper abdominals. This circuit is one that hits all the most important elements for abs strength, and will give you a phenomenal result. There are 3 main moves, but with the other options you'll actually … [Read more...]

Chocolate Protein Waffles with Strawberries and Coconut Cream (gluten free, grain free, dairy free)

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I was the lucky recipient of a visit from my 15-year old cousin Anna recently, and during her stay we enjoyed an eating and cooking extravaganza! On Saturday morning, we got out one of my friend Diana Keulian's cookbooks (get her insanely popular Fat Burning Meals now!) and made a variation on one of her amazing gluten free/grain free waffle recipes. Anna and I are big fans of chocolate and were planning a mega hike up at Red Rocks that afternoon so we made this recipe chocolate and added … [Read more...]

Paleo Macadamia Chocolate Chip Cookies

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3 Step Cookie Domination: Make the cookies. Stack the cookies. Eat the cookies. This fabulous recipe comes from my good friend George of Civilized Caveman Coooking - who co-authored a fabulous cookbook - The Paleo Kitchen - with Juli Bauer of PaleOMG last year. They have some awesome recipes, and this cookie one is one of my faves! I had an exceptionally good week of exercise and eating - did my food prep, stayed on top of drinking my ginger lemon tea nightly, had my greens and … [Read more...]

Some Women are Lost in the Fire

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Strong women. May we know them, may we be them, may we raise them. It's not easy being a woman. It's not easy feeling constant pressure to look a certain way, be a certain way - pressure you don't even realize you're putting on yourself, judging, constantly comparing, never happy with what you see in the mirror. You can never be be beautiful on the outside if you're full of negativity towards yourself. You can never be healthy or truly happy until you realize that everything you see … [Read more...]