health and fitness

No Equipment Needed Workout + Last Weight Loss Challenge Group of 2015

Short on time? Try this 20 minute, full body, fat burning workout you can do anywhere with no equipment needed! Survive the Season by joining my last weight loss challenge group of the year. In 21 days you can lose 5-15 pounds, burn fat, increase energy and metabolism. Give yourself the gift of health this holiday season!


Planning Ahead Tips & Meal Prep Ideas for Busy Women

While meal prep and planning ahead is crucial to your success, it doesn’t have to be complicated. For some, meal prepping may be setting aside a couple (or more) hours on a off day to cook up several meals and food varieties for the week, but for me, I found that I didn’t even have the time to do that. So today, I’m sharing small, bite-size things I’ve done to make planning ahead pretty do-able for my busy life.


21 Day Fat Loss/Weight Loss Challenge

Slim down in 21 Days with my next 21 Day Weight Loss/Fat Loss Challenge group! This week only, membership is free to my private Facebook group where I post tips and coach you on losing weight, getting healthy and living your best life ~at any age!


Upper Body Workout

June 12, 2015

in Workouts

Upper Body Workout

Ok FitFam, here’s your #fitfridaywithsam tank top-wearing, lose the bingo wings, arm sculpting workout for the week! Be sure you tag a friend on my instagram page and comment below to let me know how you like it!


Don't let the holiday season weigh you down!  Sign up today for the 4 Week PreHoliday Fat Shredder!

Don’t let this holiday season weigh you down! Get a JumpStart early with this 4 Week Pre Holiday Fat Shredder Program with Free Coaching!


Perfect weather for an outdoor workout!

The Armour39 Performance Heart Rate Monitor is definitely a performance monitor, not only calculating calories burned and real-time heart rate feed, it also measures your WILLPower of each workout based on the intensity of your workout. With an easy to use and comfortable to wear chest strap, simply download the free, coordinating iPhone app and get started today!


Running in the Heat

As the outdoor thermometer continues to rise, it doesn’t take long to figure out that running in the heat gets harder and harder.  On most days with the temperature in the mid to upper 90’s and the humidity also just as high, I feel like I’m drowning in the thick, potato soup-like air. Here are […]


I set out for another run over the weekend.  But this time it was different.   I left my Garmin at home, put a compression sleeve on my right knee and hoped for the best. But the biggest change I had is that I had no expectations.  I set no standard.  No worries about distance; I simply wanted […]

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