Heres the #1 Fitness Tip (Plus Protein Muffins Recipe!)

This fitness tip is so simple and yet it makes all of the difference when it comes to your results. The sad reality is that over 90 percent of gym goers fail to achieve their goal—even after a full year of consistently exercising. 

Perhaps you can relate? 

It shouldn’t be this way. I believe that you deserve to get the best results possible from the time that you invest in exercise. The simple fitness tip that I share below has the power to change everything for you… 

Your results are equal to the level of intensity in your workout. 


In other words, you get what you give when it comes to exercise and results. When you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality. 

What exactly do I mean when I say intensity

Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout has low intensity and your results will disappoint. 

While you exercise, pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It’s worth it… 

In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity. 

The first benefit is that when you bring the intensity you’re able to shorten exercise time. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than with longer, low intensity workouts. 

The second benefit is the after burn that you’ll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories long after you have finished exercising. Talk about supercharging your results! Just imagine how quickly your body could transform when you begin to harness the power of exercise intensity. 

One thing to remember—it’s important that you never sacrifice proper form in favor of intensity. As soon as your form starts to be compromised, reduce your intensity to where proper form is achieved. 

I’m here to help you transform your body (and your whole life!) through the power of fitness. 

Call or email today to get started on a fitness plan that will bring the intensity and deliver the results.

The Domino Effect


The thought of eating healthy and exercising may feel overwhelming. That’s before you experience the domino effect that says when you begin to make a positive change in one area of your life other areas will soon follow. 

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise. 

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise. 

Would you like to get that domino effect started in your life? Call or email today for a fitness program that will quickly transform your body.

Sweet Potato Protein Muffins


Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a nutritious breakfast or as an after-workout snack. Servings: 12 Here’s what you need:

  • 1 cup almonds (or almond flour)

  • 10 dates, soaked in hot water for 10 minutes

  • 1 cup baked sweet potato, skin removed

  • 1 cup vanilla flavored protein powder

  • 3 organic cage free pastured eggs

  • 1 teaspoon vanilla extract

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • 1/4 teaspoon baking soda

  • pinch of sea salt

  1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.

  2. Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.

  3. Generously grease a 12-muffin tin with coconut oil. Divide the batter between the 12 muffin tins and bake for 15-20 minutes.

Nutritional Analysis: 134 calories, 6g fat, 107mg sodium, 10g carbs, 2.4g fiber, 9g protein 

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