FOCUS Athletics

Behind the scenes of one of our fitness shoots with the amazing @sabinewestphotography If you are looking for a trainer to keep you accountable and help get you in shape for summer we have only a couple open spots left! Give us a call . AND If you are looking for an amazing photographer, @sabinewestphotography is THE BEST

Pistachios and Walnuts were 2 of the favorites, and one of our favorites is Macadamia nuts, so here are some health benefits of each one that you maybe didn’t know! PISTACHIOS: 1. One of the most vitamin B6 rich foods. (Helps a lot with blood sugar regulation). 2. Rich in potassium. (1oz contains more potassium than 1/2 a large banana).... 3. Low in calories yet high in protein. 4. Helps with weight loss. (Keeps you full longer). WALNUTS: 1. Rich in antioxidants. 2. Higher in Omega-3 than any other nut. 3. Helps reduce inflammation in the body. 4. Supports healthy aging. MACADAMIA NUTS: 1. Improves gut health. 2. Boosts heart health. 3. Boosts brain health. 4. Helps with weight loss. (Keeps you fuller longer). Try eating more of these nuts this week, either on their own or in a salad or other meal! See more

Stretch Saturday Anyone else spending some time stretching today? This stretch is easy, relaxing, and a great way to elongate the upper body and open up those hips! ... Give it a try, and CONTACT US if you need more help with your body! See more

Do you like nuts? If so, which is your favorite: 1. Pecans 2. Macadamia Nuts 3. Walnuts... 4. Pistachios 5. Almonds Nuts for us are a great on the go snack that are filling, healthy and easy. Annnddddd so many good health benefits. (Will share those soon ). Have a great Friday everyone See more

HAPPY EASTER! He has risen! Oldie but a goodie on the photo. Praying you all had a blessed day!

The wheels on the bus go round and round... Looking for some different shoulder exercises to mix it up? This one is a great one! Just make sure to stabilize in your lats and not round your shoulders in to compensate! If you have to compensate to do the exercise then you aren’t ready for it yet! Take your time and build the muscle the right way

Did you know? The average woman at age 40 if she is not lifting/exercising regularly, will lose roughly a pound of muscle a year... Fast forward 20-30 years and that’s a lot of lost muscle that is A LOT harder to get back as you age! ... So, make sure to get into those healthy habits now no matter what stage of life you are in: pregnant, not pregnant, a mom, young, old, working, not working, busy not busy. No matter what time of life you are in, make a change (even a tiny one) and get healthier! You WILL NOT regret it! I am so thankful for a husband who is not just a personal trainer for work, but loves a healthy lifestyle overall. Without his help I wouldn’t be as healthy as I am today or able to keep up with our running and active toddler haha! If you need help making some healthy tweaks to your daily life, contact us! We would LOVE to help you in whatever stage of life you are in! See more

Who loves avocado toast?! If you are anything like me, and are obsessed with eating this on a daily basis, then you can appreciate when you try a good spin on avo toast! We went to @zinccafeandmarket over our getaway last week, and their pickled radish salad on top, was not only DELICIOUS, but also BRILLIANT. Got me thinking of some fun healthy spins to do on avocado toast!... What are some things you put on top of your toast? See more

NEW RECIPE You asked for it, and here it is! Perfect for this warm day we are having today: healthy chocolate pb banana bites: ... (Ingredients): 1. 3 ripe organic bananas. 2. 1/3 cup organic creamy peanut butter. 3. 1/2 cup organic @enjoylifefoods semi sweet chocolate chips. (They have less sugar!) 4. 2 tsps organic coconut oil. 5. Sea salt. (Instructions): 1. Peel and slice bananas into rounds about 1/4 inch thick. 2. Line a small baking sheet with parchment paper. Place about 1/2 teaspoon of peanut butter on a banana slice and top with another banana slice to make a little banana peanut butter sandwich. Keep doing this until all banana slices are used and you have about 30 bites. Place bites on two parchment lined platters or plates and place in the freezer to harden for about 1 hour. 3. Once banana bites have been in the freezer for over an hour, melt your chocolate by adding chocolate and coconut oil to a pan and melt on the stovetop on low, mixing continuously, until completely melted. 4. Once chocolate is melted, remove one platter of your frozen banana bites from the freezer. Dip each frozen banana bite into the melted chocolate so that half of each bite is coated. 5. Place chocolate covered bites back on the parchment lined platter and drizzle with sea salt. Place back in freezer to harden up, grab your second platter and continue until all the bites have been dipped and drizzled with sea salt. Let both platters of chocolate covered bites harden in the freezer for about 15 minutes. 6. At this point you’re ready to enjoy or you can transfer the bites into a freezer safe storage container for later. They should last a least 1-2 months in the freezer. ENJOY AND LET US KNOW WHAT YOU THINK! See more

What is your fitness goal? Do you have a specific goal in mind? For example: 1. Do 10 pushups?... 2. Be able to run around with your kids without getting winded? 3. Do 30 pull-ups before 30? 4. Run a marathon? Set a goal for yourself, and if you stick to it, the side benefit will be looking more in shape. But don’t let the look be your goal. Get healthy to be healthy, not just to look fit. If you do it only for the looks aspect it won’t last. Need help reaching a goal? Contact us, we would love to help you with your fitness or nutrition! See more

So, no one got the health shots quite right for the giveaway a couple of days ago. The right ones, in order was: 1. Turmeric 2. Ginger... 3. Spirulina , chlorella and other greens mix, but greens would have been fine! 4. Aloe Vera juice 5. ACV But, @itsmeheidiho was only 1 off, so we still want to send you a FREE macros plan! Thank you all for participating! If you need more help with your diet/nutrition going into summer, let us know we would love to help you! See more

arm & shoulder timed workout 1. 15 calories on the skierg. (Or 15 calories of whatever cardio you have accessible). 2. Bicep curls on your knees, coming up and squeezing your glutes as you curl, and then as you relax your arms, go back to knee position. (Keep the core right) 1 minute.... 3. Straight arm bar triceps (like pictured ). 1 minute 4. Shoulder presses on your knees. Keeping the core tight and squeezing glutes as you come up like with the bicep curls exercise, and relaxing back to your knees as your arms come down. 1 minute 5. Bicep curls with handle band. 1 minute 6. Tricep skull-crushers with one dumbbell, arms together. 1 minute 7. Bent arm lateral raises with 5lbs. (Or whatever you can do!) 1 minute REPEAT WITH THE SKIERG/CARDIO 4x’s! See more

How many grams of carbs-protein-fat should you be having a day? Do you know what amounts to cut back on to lose 1/2-1 pound a week? Contact us, we would love to help you figure out your MACROS for only $60!

Do you prefer working out with a buddy or on your own? For those that prefer the accountability of someone else, we offer small group training in person! OR If you and a loved one don’t live locally, but would love customized workouts to avoid injury, we offer written workout plans for individuals and small groups as well! ... Contact us with any questions via text/phone/email! We would love to help! See more

NEW RECIPE: cacao hazelnut energy balls: (Ingredients): 1. 1 cup organic packed and pitted dates.... 2. 1 cup organic hazelnuts. 3. 1/2 cup organic cacao nibs. 4. 1 T organic almond butter. 5. 1/2 tsp sea salt. (Instructions): 1. Place dates in a bowl and cover with hot water and soak for 15 minutes. (If using soft dates you can skip this step). Drain well. 2. While the dates are soaking, add the cacao nibs and hazelnuts to a food processor, and process on high for about 30 seconds until it resembles a coarse, grainy meal. 3. Add the almond butter and dates to the food processor with the hazelnut cacao mixture and mix into a thick, sticky dough. 4. Roll the dough into 14 balls. Store in a sealed container in the fridge for up to 1 week, or freezer for up to 3 months! 5. ENJOY! See more

35 MINUTE LEG WORKOUT We stepped it up this week to 35 minute timed workouts. And today was legggooss! 1. Front and back band walks. (45 seconds forward and 45 seconds backwards).... 2. Bodyweight standing single leg press (you hold on to something to be able to relax your upper body and then your lower body pushes mimicking a sit down leg press, but you are standing) (15-18 reps each leg). 3. Calf raises feet together, squeezing inner things (15 reps, not letting the ball of the foot come up, then you lean forward slightly with hands against something and you continue for another 15 reps). Keep the booty and legs activated! 4. Bodyweight standing two legged leg press. (Similar to the one legged but with both legs in a wider squat stance) (15-18 reps). 5. Lying down bridges with a dumbbell. (15-25 pounds) (20-25 reps). Repeat all exercises until the clock runs out! ENJOY If you need help with your health and fitness goals, or would like to learn different unique exercises to challenge your body, let us know, we would love to help! See more

30 - MINUTE WORKOUT This week I am switching it up by timing all my workouts and only doing 30 minutes and getting as many rounds in as I can in that time.... It pushes you to keep the intensity up and take less breaks in between exercises and sets. This was my leg day yesterday... 1. Floor bridges (20-30 reps) 2. Squats with weight/kettlebell (10-15 reps) 3. Calf raises (20-30 reps) 4. Squat kick overs with a bench (10 reps each leg) 5. Weighted bridges with a 30lb dumbbell (15-20 reps) 6. Steps ups with a small box (10-15 each leg) I was able to get through 5 rounds, with 7 seconds to spare. Try it this week and see how you feel! Key tips for this workout: keep your core tight. don’t slouch or roll your shoulders in. keep a quick tempo/pace. activate and use your glutes/watch your foot and knee placement... (aka proper form). See more

Do you like to make a good ole charcuterie board? If so, what are some of your favorite food items to throw on there?! I love how quick and easy they are to throw together for having loved ones over. I usually just pick up a couple blocks of organic cheese, some organic fruit and veggies, organic nuts and organic (gluten free for daniel) crackers! Occasionally I put a little hummus or something in there too. We would love to hear what you guys have thrown together, and how you have gotten creative with it!

CARDIO DAY Which means I’m headed off to hip hop night with @therealsteviee at @cyclebarirvinespectrum What is your favorite way to get some good cardio in?

10% OFF - To help you get 2021 started off right, we are giving a discount of 10% to any new client who signs up in the month of January! Call/Text/Email us to grab a spot before they all fill up!

If you are a parent, what is your babies favorite foods? In the first 2 years they need a ton of healthy fat to help their brains develop. So, feed them all ...the good eggs, cheese, avocados, whole milk yogurt, nut butters, etc... Obviously we recommend organic always If you have any questions on what to feed your kids, reach out! We would love to help! See more