Looking For Killer Abs??

In this workout we’ll combine a sweating cardio workout with working your core!!Kim Barnes Jefferson and Stacie Venagro

For this workout you don’t need any special equipment other than a floor mat to cushion you during floor exercises. However, it is helpful to have an interval timer to keep you on track. My favorite is the gym boss. If you don’t have one, you can use a stopwatch or even a clock with a second hand.

Warm Up. Before getting into the intervals, warm up your body by walking or jogging in place for 3-5 minutes. Then begin the intervals.

Intervals. Each of these intervals needs to be performed for 45 seconds with as much speed and energy as you can give. Then you will rest for 15 seconds.

 Interval 1 – Bicycle Crunches. Lie on your back without letting your feet touch the ground. Place your hands at the side of your head with bent elbows. Bring your right knee to your chest while twisting your left elbow to touch your knee (keeping your left leg parallel to your body without touching the floor). Then switch legs and twist the other direction. Repeat this for 45 seconds and then rest for 15 seconds.

Interval 2 – Jumping Jacks. Perform jumping jacks as fast as you can for 45 seconds and then rest for 15 seconds.

Interval 3 – Flutter Kicks. Lie on your back and place your hands to the side of your head or place them below your buttocks. Lift your right leg into the air while keeping your left leg down, but not touching the floor. Lower your right leg and lift your left leg. Repeat this for 45 seconds. Rest for 15 seconds.

Interval 4 – Squat Knee Lift Combo. Stand with your feet hip width apart and your arms at your sides. Lower your body into a squat and raise your arms in front of you. Stand up from the squat and raise your right knee. Return to a stand and repeat the squat then raise your left knee. Repeat this combination for 45 seconds and rest for 15 seconds.

Interval 5 – Mountain Climbers. Get into a plank position on the floor with your arms straight in front of you and your back straight. Keep your legs shoulder width apart. Bring your right knee toward your chest. Straighten your right knee while bringing in your left knee. Repeat for 45 seconds and rest for 15.

Repeat these intervals up to 3 times depending on your fitness level. You may find that the first time you do this workout it’s all you can do to finish one cycle. Just do the best you can and you’ll gain strength as your fitness improves.

Cool Down. When you’ve finished the intervals, cool down with a brisk walk for 10 minutes to lower your heart rate.


Boost Your Workouts and Nutrition With Protein Powder Smoothies

One of the most important aspects of living a healthy lifestyle is diet. Jack Lalane’s famous quote is exercise is king and nutrition is queen. If you ant Isalean Vegan Dairy Free to make gains in your physique and health, you must check your diet. Sound nutrition can help to increase our daily energy levels, fight disease, improve our health, and when paired with exercise will help us to achieve the best results.

For most of us we typically get a lot of fats and carbs in our diet, we typically lack protein. Also, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet.

The Power of Protein

  • Protein is an essential component of every cell in the body.
  • The nails and hair are made mostly from it.
  • The body uses protein for vital internal functions, such as, to repair and build tissue.
  • It is the building block of bones, cartilage, skin, blood and muscles.
  • Protein also makes hormones, enzymes and other vital chemicals in the body.

Benefits Of Protein For Workouts

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body.

This is because it will go to the muscles where it can begin the healing and recovery of the “micro tears,” which, are small tears in muscle tissue caused by intense contractions of lifting weights.

The key to supplying and nourishing the body with protein is to choose the right forms.

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey.

And, then there is the highly efficient, convenient protein powder. It can improve the efficiency of your workouts. To repair your muscles after a hard workout it’s important to have a fast acting protein within 30 minutes of your workout. By fast acting protein it can be a protein shake, cottage cheese, greek yogurt or milk.

Protein Powder Smoothies And Shakes

It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein micronutrients goals day by day can be a really difficult task. This is how protein shakes can be of great use.

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals. Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include.

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels!

What could be better?

Does The Brand Of Protein Powder Matter?

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients. My favorite brand of protein power is Isagenix. They have a whey protein powder AND a meal replacement protein that’s not filled to added sugars and fillers.

4 Protein Powder Smoothie Recipes

Banana-Oat Protein Smoothie
Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout – it will sustain your blood sugar and prevent muscle cramps.

1 scoop protein powder (vanilla)
1/4 c Oatmeal
1  half bananas
1 & 1/2 half cups of almond milk

Blueberry Blast

1 cup vanilla almond milk (unsweetened)
1 frozen banana
1/2 cup blueberries
1 scoop protein powder (unflavored or vanilla flavor)

Tropical Breeze
With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

1 cup vanilla almond milk (unsweetened)
1 cup pineapple
1 teaspoon fresh shredded coconut (no sugar added) or coconut milk
1/2 cup blueberries
1 scoop of protein powder (unflavored or vanilla flavored)

Banana Bread Shake
Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

2 scoop vanilla whey protein powder
1 banana
1/4 cup of Oatmeal
1/4 cup bran flakes
16 oz of water
Sweetener to add taste

Best Times To Drink Protein Smoothies?

  • Breakfast — really east to whip up and grab on the way out the door
  • Pre and post workout — fast and easy way to get nutrition around your workouts

Want to learn more about how to use protein, please shoot me an email and we can talk about your needs in more details.  If you have a protein powder that you use and want me to take a look at it, leave it in the comments below.


What Separates You From A Fitness Competitor?

Most of you know that I train both fitness competitors as well as folks that just want to get or stay in shape. I’m often asked what’s the difference. Honestly, there is no difference between you and them other than goals.

Fitness/figure competitors goals are to compete on stage and push their bodies to the ultimate limit. This level of leaness comes only after weeks of hard work in the gym and is only meant to last for a few hours on stage. After that we open their diets so that it is much more sustainable.

When you are competing you life revolves around your workouts and your nutrition. Instead of living the 80/20 rule that I preach about, you are living more like 90/10. Some folks feel like this can live in this type of box. Sure, but for how long? It is very mentally draining and you must be driven to keep pushing. Imagine this, you are at a Fourth of July party and everyone is having adult beverages and eating whatever they want and you’re like, I’m happy with the chicken and veggies I brought for the grill and I’m pretending my jug of water is something more than it is.  True story and True lie! I wanted to have fun like everyone else, hell it was a holiday right!  Well.. This was me a few years ago, I was 1 week out from show and I had to dig deep that I worked long and hard and there was nothing going to get between me and my goals. So that meant going to the party and having to hear people making judgements about what I was doing and/or asking me if I was sure if I couldn’t just have x, y or z. It’s really hard to not roll your eyes or just yell shut up and let me do me and you do you.

Now if that’s what you are willing to do, then yes you can be a fitness competitor.

Do you need to be one to work with me NO..  After my 9 year run, I stopped competing and worked really hard to come up with this sense of balance.  Balance between what would keep me fitting into my pants and allow me some fun foods and drinks with my friends.  It’s taken  me sometime, but I have found it.  The key was to get my hunger, my energy and my cravings in check.  I had to find my tipping of of food vs. exercise. You see I no longer wanted to work out like it was my full time job, I want to find balance and lose my manic ways.

I now only workout 4-5 times/week and spend no more than 1 hour in the gym.

My Lean & Sexy program is all about finding this balance and this tipping point that works for you and your life.


Fitober Fest 2014

It’s back!! Last year we took a healthy stroll through October and we are going to do it again.

Join the 30 Day FitOber Fest Challenge to create healthy habits.

Star2 100PercentFree 30 Day FitOber Fest

The aim of this challenge is to inspire you to build healthy habits that can fit into YOURS and YOUR families lifestyle. It’s free to join and at the end of the 30 days my goal is that you have a healthy living plan you that will help you to lose weight, feel great and look fabulous.  Drawing on healthy topics and insights from various fitness sources you’ll have access to fitness tips, recipes, workouts and knowledge to apply to your new healthy lifestyle.


Want to join in the fun this year?? Just click the link.  Starting on Wednesday, October 1st you’ll receive a daily email

Fitober Fest 2014


FitOber Fest 2014

  1. No purchase necessary.

  2. You do need to link to this page, tweet or Facebook each daily challenge. How else will I know you are participating.

  3. Plus — fitness is a team sport. By posting you will get support not only from me, but others who are taking the challenge.

  4. You will have a private Facebook group to share your insights, questions and ahas.

  5. FitOber Fest runs from October 1st – October 31st


Three Ways To Get Passionate About Your Goals

My passion drives me forward to live the life of my dreams. I know what I want in life and I set goals to get me there. I know that each goal I achieve brings me in union with what I desire. I setting fitness goalsfeel truly invigorated with each success!

Meeting a goal, no matter how big or small, strengthens my confidence and self-esteem. I enjoy these feelings and strive to receive them as often as possible.

Setting and achieving goals is a never-ending circle of positivity that fuels my passion even more. My passion encourages me to persevere over obstacles and it is replenished and increased with every goal I complete.

My passion enables my success. I use tools to ignite and refuel my passion on a daily basis, even when I face challenges that try to smother it.

My tools include affirmations to transform negative thoughts into positive ones, meditation to relax and rejuvenate my energy, and notes and pictures to inspire and remind me of my goals.

Today, I choose to feel inspired by my passions and let the excitement propel me forward to achieve my goals, regardless of any challenges that may arise.

Self-Reflection Questions:

1. Am I passionate about my goals?
2. Where can I find additional inspiration?
3. What task can I achieve today to fuel my passion and get me back on track toward my goals?

If one of your goals include losing weight and getting fit. Join my Lean & Sexy program. Registration ends today, August 31st at 12 midnight.


3 Reasons To Join a Weight Loss Group

Starting a weight loss journey is the easy part.  You are fired up with the intention of getting healthy and losing weight.  The hard part is continuing on with the journey until you reach your summer fitness challenge weight loss goal.  A great way to help keep you motivated is to join a weight loss group. Here are some great reasons why you should seek out a group to help you stick with your goal.

  1. Stay Positive with The Support Of Others — if you know that you find it hard to go to the gym on a regular basis or if you find it difficult to fight the temptation of a cookie, then being able to talk to others could help you to stay focused on your health and diet. If you know that there is a group of people who are there cheering you on, you do not want to disappoint them. They can help you see how well you have been doing and how unnecessary it is to go back to your old habits.  A support group will be there for you to celebrate the highs when you hit your weight loss milestones. They will also be there to build up your spirits if you happen to falter at some point.

A weight loss support group will be there to celebrate highs and pump you up through the lows.

Tweet: A weight loss support group will be there to celebrate highs and pump you up through the lows. #getfitnow #leanandsexy

  1. Other People Know Exactly What You Are Going Through — sure you have friends and significant others who mean well, but some times they don’t really understand what you are going through. They might not understand how hard it is to change your eating habits or to stick to a regular exercise plan.  By joining a weight loss group you will find members who have similar hopes and dreams to you. They know exactly how difficult it is to make changes to the way you live your life.

    Members of a weight loss group will know exactly what you are going through and will be able to empathize with you. 

    They will be able to share their own stories and their own coping strategies, which could help you when you are finding things hard to deal with.

  2. Make New Friends — Joining a weight loss group is a great way to meet like minded people.  Tweet: Joining a weight loss group is a great way to meet like minded people. #getfitnow #loseweight #leanandsexy You will all have one thing in common at the beginning. This will be the desire to get healthy and lose weight.  The more time you spend with these people, the more opportunity you will have to find out other things you have in common.  This could ultimately lead to really strong and meaningful relationships.

Starting a weight loss journey can be made a whole lot easier if you surround yourself with people who can help you to stick to your goals. Tweet: surround yourself with people who can help you to stick to your goals. #getfitnow #loseweigthnow #leanandsexy I just started a new group Lean and Sexy. The program starts on Monday, September 1st.  For more information about this group weight loss program, click here. Lean and Sexy may just be the group you need.




We Have To Start Somewhere!

I have always been interested in fitness, but my fitness journey really started in January 2002. My husband and I had just gotten married and he’s family has a history or heaallinrt disease and high blood pressure. I told him I didn’t want him to die on me, so we going to give each other a personal training for Christmas.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.


17 weeks later



Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story? I’d love to hear about your journey. Leave me a comment below.



The Wonders of Apple Cider Vinegar

Apple cider vinegar has been used in many ways for many years.  It has been an important ingredient in numerous home remedies, and it has frequently been used for weight loss.  This simple, inexpensive substance has seemingly endless uses.  Here are some of them:

  • For a cold or the flu, take a teaspoon of apple cider vinegar in water several times a day.  This will help balance the body’s pH, making it a less favorable environment for the germs.
  • Apple cider vinegar is great for getting rid of dandruff.  Applying it to the scalp and letting it stand for 30 minutes to an hour before washing will kill the fungus that causes dandruff.  It also helps soothe an itchy scalp.
  • Diabetics can benefit from taking apple cider vinegar in water once a day.  This has been proven to help lower blood sugar.
  • Apple cider vinegar is often used to relieve sinus problems and ear infections.  Depending on your symptoms, you can drink it, add it to a vaporizer, inhale it, or squirt it in your ear with a syringe and let it drain back out.
  • Digestive problems and diarrhea can be relieved with an apple cider vinegar tonic.  The vinegar soaks up liquid and forms a protective coating in the intestines, and it activates stomach acid and enzymes.  It may also relieve the symptoms of acid reflux.
  • Apple cider vinegar can soothe a sunburn.  You can soak a towel in it at full strength and place it directly on the burn, or you can take a bath in water with one cup of the vinegar added.

* Painful and unsightly varicose veins can benefit from treatment with apple cider vinegar.  Apply it full strength twice a day, and drink two teaspoons in water twice a day.  It may take a month to see results.

* Apple cider vinegar is good for a sore throat.  Gargling with a vinegar and water mixture every hour can help you feel better faster.  But it is important to remember not to swallow the mixture once you’ve gargled with it, because it draws out germs.

* Muscle soreness can be treated with apple cider vinegar.  It can be applied full strength with a small amount of cayenne pepper added, or you can soak in a bath with a few cups of vinegar added.

These are just a few of the myriad ways that we can use apple cider vinegar for health.  Drinking a vinegar tonic each day can improve our health in a number of ways.  We can also apply it topically to rid ourselves of many more aliments.  Stocking up on apple cider vinegar will put the remedy for a variety of problems right at your fingertips.