6 Moves for 6 Pack Abs

Summer Slim Down

It’s officially starting to feel like summer and I am more than ready to put on a bikini and spend some quality family time at our lake house.  I’ve been working hard to get back in shape for the summer and I’ve loved these six moves for six pack abs.  I do each move 15 times for three rounds.  These moves are sure to help you shape and tone your body for summer!

Don’t forget to join my free fitness community on Facebook for more workouts and weight loss tips!  If you give these workouts a try, I’d love to hear about it in the group!

6 Moves for 6 Pack Abs

  1. Dumbbell Twist

    Sit in a V sit, grab a dumbbell or modify with no weight, and twist elbow to each side
    See it here!

  2. Plank Dips

    Get into the plank position, keep butt down and dip hips to each side
    See it here! 

  3. Ticep Push-Up with Glute Kicks

    Get into plank position and do a tricep push-up.  Alternate each leg up and squeeze glute.
    See it here!

  4. Bikini Walk-Out

    Walk out into a plank position walk back up to standing position
    See it here! 

  5. Side Plank Crunch

    Get into a side plank position, crunch knee to elbow keep core tight
    See it here!

  6. Core HIIT

    Get into a squat position, touch elbow to knee alternating 4x, punch forward 4-6x, jump into a burpee

Do each Move 15 Times.  Complete 3 Rounds.

Bonus: 3 Secrets to Ditch the Bloat


Dairy intolerance is something that is more common than we know.  You may have an intolerance and not even realize it. Start limiting your dairy intake and watch the bloat disappear.


Most of us have a gluten sensitivity.  I highly recommend limiting gluten as much as possible.  Too much gluten can cause inflammation, fatigue and constipation.


You need to be drinking AT LEAST 1/2 your body weight in ounces each day.  I personally like to aim for a gallon or more a day to help digestive system and fight bloat.

If you loved these workouts and weight loss tips, but you’re looking for more, I’d love to have you join my next round of FASTer WAY TO FAT LOSS.  Registration is now open for women who are ready to get serious about changing the way they think about food and exercise.  You can read more about the FASTer WAY TO FAT LOSS and register here!

12 Must Have Products for Weight Loss

Must have products for weight loss

Losing weight is hard… we all know that.  But, I believe it can be made easier by making simple changes in our daily lives.  Over the years, I’ve found many products that have made living a healthier lifestyle easier.  From the kitchen to the gym, here are my 12 must have products for weight loss.

Must Have Products for Weight Loss

12 Must Have Products for Weight Loss

In the Kitchen

Gallon Jug

One thing I always make sure to do is drink a ton of water. You probably already know that water has tons of benefits. I always try to drink at least a gallon a day. I fill up my jug the night before and put it in the refrigerator that it’s cold and ready to go in the morning. For me, it’s easier to have my goal in front of me all day long. I like to see how much I’ve drank and how much I have left to go. It’s made me so much more successful when it comes to meeting my goal.

must have products for weight loss

Measuring Scale

I measure all of my food to make sure I’m not over eating or under eating. It also ensures that all of my macros are in balance!

Measuring Spoons and Cups

Having and extra set of measuring spoons and cups helps me accurately track my servings.

Shaker Cup

I always use a protein shaker cup to mix my ketones. Even if you aren’t taking ketones, you’ll probably want a shaker cup for protein shakes or pre-workout.

Shaker Cup

Silicone Cupcake and Muffin Pans

I love these silicone cupcake and muffin pans for making a few meals a week in advance. They’re perfect for meatloaves and keto breakfast sandwiches.

In your Body


Anyone who has tried the keto diet knows it isn’t easy. I consider myself to be a very dedicated person when it comes to health and getting in shape. After discovering the keto diet and all its benefits, I decided to give it a try. After an entire week of unsuccessfully getting my body into ketosis (even though I followed all the rules), I knew there had to be a better way. That’s when I discovered exogenous ketones. All you do is drink them and your body is in ketosis in under an hour! If you don’t know what ketosis is, you can learn all about it here!


Swerve is a sugar substitute that I love. It’s great for baking. It measures like sugar (unlike other substitutes) and has zero net carbs.


Pink Himalayan Salt

I have a glass of room temperature water every morning (before I break out my refrigerated gallon jug). You can read about the benefits and my 30 day room temperature water challenge here. I always add a pinch of pink Himalayan salt to my water. It helps detoxify your body and gives you a caffeine free boost of energy.


I love adding a teaspoon of collagen to my morning coffee.  It helps fight aging, boosts your metabolism, and improves the health of your hair, skin, and nails.  I’ve noticed a huge difference since I implemented this tiny change.

In the Gym

Wireless Headphones

If you plan on adding workouts to your weight loss plan, I highly recommend wireless headphones.  Whether you’re running on the treadmill or lifting weights, wireless headphones are a game changer.  You can get these ear buds for just over $20 or spring for the real deal and get the Beats headphones.


The FlipBelt is perfect for going to the gym, going on a hike, or even just going on a walk with the kids.  It holds your keys, ID, cash, and more.  And, it’s actually cute.

Waist Trainer

Okay, so I don’t wear my waist trainer in the gum, but I like to think of it as a bonus to working out.  It helps me put everything back where it belongs after baby, gives me extra support, and even helps me lose a few inches.

If you’re working on your post baby body, or just need to lose a few pounds, I hope these products can help! Don’t forget to join my free Facebook group for other great tips, motivation, and support. If you join, please introduce yourself! I love connecting with my readers and helping women feel good about themselves.

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.

Homemade Keto Electrolyte Lemonade

If you are interested in getting your body into ketosis, you should probably know that it comes with some crazy side effects.  One of those is really bad breath.  While having bad breath isn’t usually considered a good thing, it’s actually a GREAT when thing when it comes to ketosis.  Bad breath is a sign that your body is producing ketones.  Think of it as fat leaving your body every time you exhale that awful breath.

I created this homemade Keto Electrolyte Lemonade as a way to fight bad breath and stay hydrated while in ketosis.  This lemonade is great because it also helps fight the keto flu.  See, when your body is used to burning sugar for fuel, and you start to deprive your body of those sugars, there is a little period of time where your body is super confused.  It hasn’t made its way to using your stored fat as fuel yet and it’s kinda freaking out.  This is called the keto flu.  One way to fight it is with electrolytes, like the ones I’ve packed into this keto electrolyte lemonade.

homemade keto electrolyte lemonade

Homemade Keto Electrolyte Lemonade


1 – 2 cups of water

½ cup fresh squeezed lemon juice

1 – 2 Tablespoons Aloe Vera Juice (if you haven’t tried Aloe Vero Juice before, I recommend starting with `1 tablespoon and working your way up)

¼ teaspoon Pink Himalayan Salt

Bonus Ingredient: I always add 1 teaspoon of collage powder as well.  It improves digestion, supports a leaky gut, and strengthens your hair, skin, and nails.

keto electrolyte lemonade


Pour the ingredients into an air tight mason jar, twist on the lid, and shake.  Refrigerate or pour over ice and enjoy!

If you try this recipe, let me know how you liked it!  Comment below or join my free Facebook group, Wellness and Weight Loss, where I make it my mission to help women simplify nutrition and radiate wellness.  Hope to see you there!

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.

What is Intermittent Fasting

intermittent fasting

I’ve always worked in the health and fitness industry.  It’s my passion and I love what I do, but after I had baby number three, I was in a serious weight loss funk.  When you’re the girl everyone looks to for fat loss advice and inspiration, it can hard knowing all eyes are on you to bounce back and lose the baby weight.  I had done it twice in the past, but this time things were different.  I had three kids.  One was starting school, one was an energetic two year old, and one was an adorable (but needy) newborn.  I was busy, and finding the time to meal prep, eat six small meals a day and workout for over an hour was nearly impossible.  My old strategies for losing weight and staying in shape were no longer a realistic option.  I knew there had to be a better way, so I got to work, did my research and quickly discovered intermittent fasting.  Four months later, I had lost 50 pounds of baby weight and more importantly, I had gotten my life back.  Gone were the days of fretting over when to eat, what to eat, and waking up early to squeeze in a workout.  If you’re looking for a way to change up your weight loss routine, I highly suggest intermittent fasting.

How I lost over 50 lbs with intermittent fasting

How I Lost Over 50 Pounds with Intermittent Fasting

What is intermittent Fasting?

Intermittent fasting is not a diet.  So many people hear fasting and think that it means they’ll have to starve themselves.  This is totally not the case.  Intermittent fasting is simply a schedule for eating.  The idea behind intermittent fasting is to get your body into a fasted state.  This usually happens 8 – 12 hours after your last meal.  Most people rarely get into the fasted state because they’re eating late in the evening, then having breakfast first thing in the morning.  But, when your body is in the fasted state, it starts to burn stored fat.

How is Intermittent Fasting done?

I do 16/8 intermittent fasting, meaning that I fast for 16 hours and eat all my food in an 8 hour window.  On a typical day, I have my first meal around noon and stop eating around 8pm.  This gives my body approximately 16 hours of being in the fasted state, which means 16 hours of burning stubborn stored fat!

Benefits of Intermittent Fasting

Intermittent fasting is a simpler way to eat.  You don’t have to meal prep, eat multiple small meals each day, count calories, or portion your food into color coded containers (we’ve all be there, right?).  While I still like to count my macros and track my carb intake, many people can lose weight with intermittent fasting without changing their diet at all.  Again, because most people’s bodies never enter the fasted state, it is totally normal to see results as soon as you start fasting, even if you don’t change your diet.

Intermittent fasting leaves you feeling satisfied after a meal.  Instead of eating a handful of almonds and half an apple, you get to eat real meals.  That’s right… you get to eat a big meal, with your family, and walk away feeling full.  When you’re eating six small meals a day or portioning your food into containers, you never feel fully satisfied after a meal and you’re always looking forward to your next “snack”.

Intermittent fasting helps you lose fat, especially stubborn fat.  Once your body is in the fasted state, it starts to use stored fat for fuel.  Instead of running on glucose, your body is stealing fat sources and using them as energy.  This is great news for muffin tops, jiggly bellies, and, dare I say it, thunder thighs.

Intermittent Fasting has a multitude of health benefits.  Studies have shown that intermittent fasting lowers your risk of type 2 diabetes, reduces inflammation in the body, is beneficial for your heart, may help prevent cancer, and may even extend your lifespan.  You can learn more about the health benefits of intermittent fasting here.

Intermittent fasting has been a game changer for me.  It has simplified my life, allowed me to enjoy food again, and obviously, helped me lose over 50 pounds of baby weight.  If you want to learn more about intermittent fasting and other tips and tricks for losing weight, join my free Facebook group.  Join a community of women who are ready to quit dieting and start losing weight.

Follow me on Instagram for monthly challenges, motivation, and a sneak peek into my daily life.  If you give intermittent fasting a try, post a photo with the hashtag #ketoovercardio for a chance to win our monthly giveaway!

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.

What is Ketosis?

what is ketosis

After having my third baby, I knew something had to change with the way I was tackling my weight loss.  I had spent years prepping food, eating six small meals a day, and working out for hours at a time.  This was feasible with one child, a little more difficult with two children, and damn near impossible with three kids.  As someone who takes pride in being informed with everything that’s going on in the health and fitness industry, I got to work on finding a way to lose the weight quickly, without all the time commitment.  That’s when I found ketosis.

What is Ketosis and how can it Help you Lose Weight?

What is Ketosis?

I’m going to keep this simple for you, because if you’ve done any research on ketosis already, you probably know it can be so confusing.  Ketosis is a metabolic state of having ketones in the blood.  So, what are ketones?  Ketones are a byproduct of your body breaking down already stored fat and using it as energy.  Typically, your body is using sugar (carbohydrates) as fuel.  When you’re in ketosis, your body is deprived of those sugars and starts to use your already stored fat (belly pooch anyone) as fuel.  When ketones are in your blood, it means that your body is successfully using your fat to create energy. Yay!  If you’re still confused, I don’t blame you.  Here is a short video that does a great job explaining.

KETO-OS Explained

Benefits of Ketosis

Besides the obvious benefit of burning stored fat, having ketones in your system has several other great advantages.  They give you more energy, better focus, and have even been proven to help treat epilepsy and cancer.

How do I get into Ketosis?

Now that we know what ketosis is, how the heck do we get our bodies to work this magic?  There are two different ways to get into ketosis.  Let’s start with the ketogenic diet.  The ketogenic diet is high fat, moderate protein, and low carb.  Your diet should be made up of 70%-80% fat, 20%-25% protein, and 5%-10% carbs.  Increasing fat and restricting your body of carbs will cause your body to start to use your already stored fat as energy.  Now, when I say fats, I’m not talking about fatty foods, I’m talking about high quality healthy fats like olive oil, macadamia, flaxseed, and avocados.  How much and what kinds of food really depends on the person.  You’ll need to calculate your macros, create a meal plan, and stick to it if you want to see results.

The idea of using my body’s stored fat as fuel sounded like the answer to my post-baby problems, so I gave the ketogenic diet a run.  After a week on the new diet, I quickly realized it was not for me. I have a lot of willpower when it comes to losing weight and getting healthy, but even I couldn’t handle a diet with 5% carbs.  That’s when I discovered exogenous ketones.

What are Exogenous Ketones?

Exogenous ketones are the second way to put your body into ketosis.  If you want to get into ketosis quickly, think the ketogenic diet is too restrictive, or want to avoid the keto flu, then exogenous ketones are for you.

After discovering exogenous ketones and having amazing results, I created the Fast Track to Fat Loss, a one of a kind weight loss program that simplifies nutrition and helps women tackle stubborn problem areas once and for all.  Women who join the Fast Track to Fat Loss get a complete guide to utilizing exogenous ketones, 10 days worth of ketones, and one on one support, answers, and advice from me.

what is ketosis

Dont’ forget to join my free Facebook group for monthly weight loss challenges, tips, support and motivation.  Join a community of women who are just like you and learn how to lose the weight and keep it off.


8 Simple lifestyle changes that will help you lose weight

8 Lazy Girl Ways to Lose Weight

When it comes to losing weight, you don’t have to over complicate it.  There are simple things you can do every day that don’t involve crazy workouts or insane diets.  With a few tweaks to your lifestyle, you can easily start losing weight.  Here are eight lazy girl ways to lose weight.

If you’re ready to kick your weight loss up a notch, don’t forget to join my FREE Facebook group,  a judgement free zone for women to come for motivation and support on their weight loss journey.  With weight loss challenges, simple tips, and tons of support, you don’t want to miss out!

Lazy Girl Ways to Lose Weight

Count Calories

If you’re just starting out on your weight loss journey and you don’t want to jump into a crazy diet, start simple by downloading My Fitness Pal and tracking your calories.  It’s a great way to get a realistic idea of how many calories you’re actually eating in a day (my guess is that you’ll be surprised).  I don’t recommend counting calories in the long run, but it’s an excellent way to get started and hold yourself accountable.

Plan You Meals with Skinny Taste

Skinnytaste.com has a free 7 day meal planner that includes recipes and even gives you a grocery list. This is the perfect way to get your eating on track the lazy girl way.

Order your Groceries Online

One of my favorite tips is to order your groceries online and pick them up at curbside.  It doesn’t get any lazier than that.  You don’t even need to walk around the grocery store!  Although you’re missing out on burning extra calories walking up and down grocery aisles, you’re actually setting yourself up for weight loss success.  By ordering your groceries online, you have more control over what goes in your cart.  Order the healthy foods that you know are the right choice and skip over all the impulse purchases of potato chips and candy bars.

Don’t Drink your Calories

This lazy girl tip is huge!  Put down the soda, the energy drinks, and sugary juices.  So many drinks are packed with calories.  Try drinking La Croix or adding a calorie free flavoring to your water.

Drink a Glass of Room Temperature Water

Drinking a glass of room temperature water first thing in the morning can have huge weight loss benefits.  It re-hydrates your body, reduces inflammation, and puts your body on track for fat loss.  In fact, I created a 30 day challenge around this simple tip.  Check out the challenge and the other benefits here!

Ditch the Gum and Mints

Did you know that chewing gum and mints causes you to swallow excess air which leads to bloating.  In addition, many types of gums and mints are sugar free which only causes your body to want to eat.  Ditch the gum and mints and you’ll be on your way to a tinier tummy in no time.

Burn NEAT calories

NEAT stands for non exercise activity thermogenesis, which is any movement that isn’t intended as exercise.  That’s right, focus on burning calories without exercising.  What does this look like?

  • Parking at the end of the parking lot
  • Taking the stairs
  • Getting up and moving during TV commericials
  • Pace while you talk on the phone
  • Take the long way to the bathroom at work
  • Clean
  • Cook

Don’t Over Complicate

If you’re just starting out on your weight loss journey, don’t over complicate things.  The more you restrict yourself, make rules, and limit yourself, the more likely you are to give up and go back to your normal ways.  Start slow, be kind to yourself, and implement simple strategies that will put your body on the right track.

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.

The Room Temperature Water Challenge

It is my goal in life to help women radiate wellness and simplify nutrition.  After years of eating every two hours and spending hours a day doing cardio and lifting weights, I realized that my way of doing things wasn’t feasible for most women.  After having three kids and saying hello to my thirties, I’ve decided to change things up and find ways to make nutrition and weight loss easier for the everyday woman.  I love coming up with simple challenges for my clients and helping them realize what a big impact small changes can make in their overall health.  This week, I challenged all the women in my free Facebook group to the room temperature water challenge.  You won’t believe how this simple tip can get you on the right track to losing weight.

This Simple Tip can Help you Lose Weight

What’s the Room Temperature Water Challenge?

I challenged all my clients to drink a 16 – 24 ounce glass of room temperature water, first thing in the morning.  That’s right.  Before coffee, before breakfast, before brushing your teeth, start off your day with a glass of room temperature water.

Why does the Water Need to be Room Temperature?

When water is at room temperature, it helps your body absorb the water and rehydrate you.  When you first wake up, you’re dehydrated and your body is depleted.  You’ll be amazed at what one glass of room temperature water can do for you.

What are the Benefits to Starting your Day with a Glass of Room Temperature Water?

Starting your day with a glass of water helps to re-hydrate you, reduces inflammation, and puts your body on track for fat loss.  Drinking a glass of water in the morning can help kick start your metabolism, eliminate toxins, and improves the function of your digestive system.

Bonus Tip: I always add a pinch of pink Himalayan salt to my water each morning.  Pink Himalayan salt is made up of over 84 trace minerals.  Adding a pinch to your water every morning helps detoxify your body and gives you a caffeine free boost of energy.  It’s also great for your hair, skin, and nails!

If you decide to take this challenge, I want you to start a small journal.  Write down how you feel starting your day in a way that you know is healthy for your body.  In the evening, write down other healthier choices you made throughout the day.  I promise that you will start to make better overall choices when you start the day on the right foot.

If you haven’t joined my free Facebook group yet, please do!  I’m always doing weekly challenges (like this one), posting videos with tips and tricks for simplifying nutrition, and sharing everything I do to help my clients (and myself) radiate wellness!  If you join, please introduce yourself.  I’d love to see you there.

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.