Entries by andrea

How to Get Visible Muscle Definition in Your Arms – Strategy Time!


If you are a regular exerciser, include upper body and lower body weight lifting in your workouts, but STILL are aren’t seeing visible muscle definition in your arms it’s time to get strategic.

Yes, it’s best to workout for health and to simply FEEL good, but sometimes aesthetics can be a powerful motivator. And it’s fun to have new goals and see the rewards of trying a different approach.

 So, check out this video and create a plan to get the definition you deserve! I have helped hundreds of people create those coveted shoulder striations, bigger biceps, and more toned tris. You got this!

Shredded Shoulders Free Weight Circuit!


If shredding up your shoulders is an aesthetic goal for you, I have a workout you’ll love!

Shoulders are one of my favorite body parts to train because luckily for me they shred up pretty fast without honestly too much effort. So a little work = a lot of result. 

Also, if you do shoulders with a faster tempo while still maintaining stellar form, you’ll notice that shoulder day can easily become cardio. Whoot! Double duty baby. When I do these exercises my heart rate really gets going!

Do each exercise in this workout demo with lighter to medium weights until the last two reps feel challenging, then do 5-10 minutes of cardio. Repeat 3 – 5x!

Pro tip: I like to keep weights on the lighter side for shoulders to keep the joint nice and healthy for the long-term. Overdoing shoulders (and chest) with super heavy weights is a one-way to ticket to injury and physical therapy. Also, remember to keep your belly and glutes nice and tight and engaged.

Make sure to bookmark this page to come back to when you need a great shoulder day. If you like this circuit, feel free to share it! Thanks and enjoy!


How to Make Dragonfruit Protein Oats!

I was making oats for my family recently (I don’t actually even like oats) and I was out of my usual ingredients so I riffed a little and came up with this delicious concoction.

This is the simplest, most light, and delicious recipe that even I loved it!

This recipe serves 3 and the macros are (including the walnuts, cacao nibs, and banana topping) 295 calories, 14g protein, 40g carbs, 10g fat. All organic. YUM!


1 Cup of Organic Oatmeal

1 Packet of Dragon Fruit (in the frozen section)

2 Scoops Vital Protein Collagen Peptides

1 Packet of Stevia 

Toppings (optional)

1/3 of Banana

Sprinkle of Walnuts

Sprinkle of Organic Cacao 

Little Bit of Salt


Make sure to bookmark this recipe to come back to and if you try it and love it, please share with your friends and tag me in your posts!

Thanks and enjoy! 


Green Mango Protein Shake Recipe

Get your tropical greens on in this delicious and simple shake! I love to serve this as the “juice” during a weekend breakfast (in a wine glass of course) and it makes every morning feel healthier, brighter, and more energetic. Remember, you are what you eat! So eat for color and nutrition! 

Quick Recipe

  • 3/4 cup frozen mango (preferably organic – Trader Joe’s has the best)
  • 1 handful organic frozen power greens (or any greens, I buy mine from Costco)
  • 1 serving vanilla protein powder – (In this recipe I’m using Sprouts Vegan Vanilla Protein Powder)
  • 1 scoop Vital Proteins Collagen 
  • Lemon juice to taste
  • Unsweetened yogurt to taste (I’m using about 1/3 cup)
  • Just a little filtered water and ice as needed. 

Remember to adjust ingredients to your taste preference!

The macronutrient information for this shake is: 37g protein | 32g carbs | 3g fat and 300 calories.

Serve in a beautiful wine glass and enjoy! 


For more great recipes, check out my newest recipe collection HERE

At Home Mini Band Workout

Hello Friends! Here is a quick and dirty full-body mini band workout for you! Just set a timer for 45 seconds (per side where applicable) and have a strength and cardio workout!

Here is a LINK to the mini bands I am using in this video.

Here is a quick recap of the exercises:

1. Banded scissor jumps

2. Overhead band raises

3. Forward and back band walks

4. Staggered stance single arm rows 

5. Seated quad extensions (lean forward on one side for 45 seconds, lean backward for 45 seconds, then switch sides)

6. Side plank clamshells

Rest as little as needed in between exercises, but take a minute off after completing the whole circuit. Then repeat three times. 

Give this workout a try and let me know how you like it!

Navigating COVID and Traveling To Hawaii

Hello! I am home from a magical trip to Hawaii with my little girl. It was amazing to get so much quality time with her in such beautiful nature before our new little ray of sunshine arrives (soon!).

I almost didn’t make this trip for so many reasons – but one of the biggest was all the travel rules and regulations, especially with a toddler. I felt totally overwhelmed reading and trying to figure out the COVID protocols.

Thankfully, I had a few great friends that had recently traveled to Hawaii who helped me figure it all out. It wasn’t nearly as difficult as it appears.

I wanted to return the favor and help you as well. Watch the video below to find out everything you need to know. I did forget to mention in the video that you will need to register in advance on this WEBSITE.

To recap, here is a summary of steps!!!!!

1. Book your plane tickets! This is the fun part. 🙂

2. Create a travel profile at this link. https://travel.hawaii.gov/#/welcome

3. Get a COVID test at an approved partner location. I went to CVS and it was so easy. It has to be within 72 hours of when your flight arrives in HI, so make sure to make your testing reservation with that in mind. Children under 5 DO NOT NEED THE TEST. Also, I did not have to pay for it.

4. The COVID testing site will email you a QR code to show Hawaii officials when you land. I also had mine printed out just in case.

5. Have a safe flight!

6. Show your QR code or document to Hawaii officials when you land!

7. The big island required us to take another (free) COVID test when we landed, but it was super fast and easy! Totally no biggie.

It was so worth it! 

Book your trip! Let me know if you have any questions! 🙂


I Can’t. Cook. One. More. Meal.

Hello my friends. Slipping into this quarantine is becoming a rhythm I’m actually getting used to. I had a hard time in the beginning letting go of eating out and running to grab something easily and quickly. I’ve now just accepted that I’m preparing everrrryyyytttthinnnng, but I’ve also learned you don’t have to actually cook everything! Hooray!

Especially now that the weather is warming up, cold foods sound good again. Here are a few ideas on how to simplify meal prep without even turning on the stove or oven:

Make your first meal a protein shake. Nutritious, brainless, and quick, they pack protein, carbs, fat (and even greens and coffee if you want!) ALL IN ONE beautiful glass. There are so many options and flavors, too. If you need an ideas, I happen to know of a killer recipe collection that offers all-natural, organic, homemade recipes.  


For lunch, an everything but the kitchen sink is an ideal mid-day meal. It doesn’t take long to make and you can incorporate protein like chicken, eggs, fish, beans, etc. Throw in a little avocado and dress with lemon juice and a teensy bit of olive oil. Done, and done. I like to have a piece of fruit for dessert for my carb and then a cup of coffee to seal off the cravings valve. LOL.

Dinner doldrums? MAKE A PLATE! Make a ‘charcuterie’ plate of nitrate/nitrite-free salami or turkey or prosciutto, cheese (preferably raw and organic), tomatoes, carrots, olives, kale chips (or any healthy snackie thing you prefer). You can even reward yourself with a glass of wine (I’m all about a reasonable indulgence ;).

If you’re still hankering for a snack, I like to pop my own healthy popcorn on the stove. Just drizzle the bottom of a pot with coconut oil, turn your burner on high, add 1/4 cup organic kernels, cover with a lid, and pop until the pops are a few seconds apart. Top with simply pink salt. Or try cinnamon, stevia, and salt. Or salt and a lot of pepper. Get creative!

I hope you find these ideas helpful and help ease your cooking load!  🙂

By the way, if you’re needing help with accountability on your workouts and clean eating, please join us over at www.21dayhomeworkoutchallenge.com for the swift kick in the pants you’re looking for. 🙂


Hello friends from quarantine. Sigh.

So the gyms are closed. You can’t take your favorite in studio class with me. 😉

While you don’t really need equipment to get a great workout – there’s so much your own body weight can do – it really does help you to motivate, challenge your muscles, and it’s just fun to have some new toys.

Here’s where I’d start in terms of purchasing essentials for your new home gym. This suggested equipment is reasonably attractive and has a small footprint, so you can store it in a closet or easily move it around.




If you’re going to invest in dumbbells (they aren’t cheap), spring for the “little black dress” of dumbbells that will hold up forever, look professional, and are easy to match for when you decide to build on. Classic hex dumbbells look great on a small home rack. Go for 2 – 5 sets of small, medium, and heavy weights. For me I’d have 5’s, 8’s, 12’s, and 15’s for a good starter set. I wish these didn’t have an obvious logo on the ends, but Amazon is pretty well cleaned out of plain hexes at the time of publishing this post. You might want to recheck before purchasing.


A stability ball can be used in place of a bench for presses, a multitude of ab exercises, hamstring curls, and so much more. You can even sit on it while you work at your desk for better posture (and more fun :). I recommend most getting a 65cm ball and very tall folks going for a 75cm ball. 55cm is pretty small.


A 6lb or 8lb medicine ball is hands-down one of my favorite pieces of home equipment. You can slam with them, woodchop, do push-ups, soccer toe taps, pullovers, imaginary jump shots, walking lunges, etc. etc., etc. I also personally prefer using a medicine ball over a foam roller for self-myofascial release – I find the density works so much better and the shape of the ball gets nice and deep into the tissue. I’ve legit had my same personal medicine ball for 12 years and it looks and has held up great.


Minibands provide a ton of bang for the buck – they’re terrific for working your legs and glutes, develop the stabilizers that protect your knees, and encourage your body to activate the glutes – essential in preventing back pain. Miniband exercises are also great cardio! The “Glute Guy” Bret Contreras created his own miniband which is also a great choice.


I love working with exercise bands to burn out my muscles. I’d invest in a good band over dumbbells if I had to choose. But don’t just buy any band – the braided bands are a must! These are the best because they are so sturdy and last for YEARS. Do not buy cheaper bands, they will snap and youch, does it hurt. These are currently sold out on Amazon unfortunately.


Yes, you can pretend jump rope, but actually jumping rope is infinitely harder, a terrific calorie burn, and fun. They’re a great finisher to a heavy lifting circuit or just 2 minutes will give you an energy burst when you’re feeling an energy slump. Do not waste your money on expensive jump ropes! My favorite jump ropes are called licorice ropes and they look super cheap but they are THE BEST. You can get them HERE. You can also find adjustable jump ropes from Sportime HERE – I realize you might not need a set of six, but they’re so colorful…and maybe you can spread the love to your favorite people and get them hopping too!


Pull-ups are exercise gold! I love that you can just crank out a few every time you walk past a doorway. And this bar is great because you can just put it away when you’re done. It might smudge up your doorway a bit, but it’s nothing a Magic Eraser can’t fix.


If you really want to focus even more on glute/leg movement, I bought one of these Booty Sprouts and have really been digging it because you can use it for a variety of things – like bulgarian split squats, a bench press, and as a squat target in addition to being a hip thrust machine. Doing hip thrusts on a medicine ball gives a fantastic burn as well, so this is more of a fun home toy for extra emphasis.

Don’t forget the beauty of a few sprints to the end of your street. Just sprint for you life to the end of your block, walk back, and do it again.

Also, if you’re having a hard time motivating to workout at home, you can join my 21 Day Home Workout Challenge HERE or also just schedule a livestream class with me and my team HERE. 🙂















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How Flexible Dieting (& Eating 1000 Extra Calories a Day) Helped My Fit & Healthy Friend Lose Over 20 lbs ?

You guys. My friend Shannon here (who is pretty darn fit) (and a mother of two) has been in the fitness industry forever. She’s a fitness expert, widely published model, personal trainer, and co-founder of the Fit Mom Diet.flexible dieting

She’s been been posting on Instagram the last few months how she’s been diligently tracking her macros (carbs, fat, and protein), and has lost over 20 pounds by eating more than 1000 calories EXTRA each day.

Check out her progress pics below. 😱

Yes you are reading those numbers right. She’s actually increased her carb intake by a whopping 115 grams and has still managed to lose body fat!

She’s gone from eating around 1200 calories a day to more than 2200 calories a day.

Although I haven’t written a blog or newsletter in over a year since having my baby, I had to come out of web hiding and share Shannon’s awesome story with you.

Do you want to know how she did it? Have a watch below!


Make sure to follow Shannon at @sjdougherty and her macro coach Kari Burghardt from The Body Shop @kariburghardt.

If you have any questions at all, please drop them in the comments below! We would love to hear your feedback!

Thank you for watching and being here. 🙂