Archive for February, 2021


February 26, 2021


February 26, 2021

Meet us at the hill tomorrow morning at 6:59AM. Get ready to sweat!


February 23, 2021

you need a SOLID PLAN!

Being motivated and having a goal is where it all starts!  But the recipe requires a few more ingredients to get to the final product….  one ingredient that makes the road to success so much easier is ORGANIZATION.  This means PLANNING!  You know that saying…  


Well, it’s true!  In the next 3 months, we’re going to work on being ready – being prepared to execute our plan on a daily basis. This means having your workouts scheduled and your meals prepped, packaged and available to you when it’s time to eat.

And MAINTAINING YOUR GOAL IN SIGHT keeps the ball rolling! As mentioned yesterday, print out blank calendars and tape them up on a wall you see everyday. Cross out each day as it comes to an end so you see where you’re going and how far you’ve come!


February 18, 2021


February 17, 2021

See you in our favorite garage this Saturday, Feb 20, at 6:59AM!

Low Carb Chicken Bruschetta Melts

February 16, 2021
-2 thin-cut boneless, skinless chicken breasts
-Kosher salt and freshly ground black pepper
-1 teaspoons garlic powder
-1/2 tablespoon Italian seasoning
-1 tablespoons extra-virgin olive oil, divided
-2 medium tomatoes, diced
-1/4 red onion, minced
-1 garlic cloves, minced
-1⁄3 cup fresh chopped fresh basil
-Balsamic vinegar, for finishing
-Shredded Parmesan cheese
Serves 2.
Heat oven to 400 F.
Season the chicken on both sides with salt, pepper, garlic powder and Italian seasoning.
Heat 2 tablespoons of the olive oil in a large skillet over medium heat.
Add the chicken to the pan and cook until well browned on both sides and fully cooked, 8 to 10 minutes.
While the chicken cooks, mix together the remaining 1 tablespoon olive oil, tomatoes, red onion, garlic and basil.
Divide the tomato mixture among the chicken breasts, placing a big scoop on top of each breast.
Finish with shredded Parmesan cheese on top.
Put in oven at 400 F for another 5 minutes.
Garnish with additional basil & balsamic vinegar.
Serve immediately.

Pair the chicken with a generous side of asparagus or broccoli, and you have a delicious tasty meal!


February 15, 2021

Are you ready to take your discipline to the next level?

Are you ready to finally say goodbye to that unwanted weight?

Are you ready to work for those goals and prove to yourself that you can do it??

Our 12-WEEK TRANSFORMATION CHALLENGE kicks off on Monday, February 22, 2021.

Measurements and initial photos will be taken the weekend of Feb 19, 20 & 21. More details to follow!


February 14, 2021


February 12, 2021

Tomorrow we meet at the Key Biscyane bridge at 6:59am. See you then!


February 12, 2021

Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control.

When you exercise regularly, your body’s tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities.

Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There’s also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits.

Exercise also increases your levels of HDL cholesterol, the “good” cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or “bad” cholesterol out of your system.

Along with lowering your risk for heart disease, exercise:

  • Keeps your weight down.
  • Improves your mood.
  • Lowers your risk for some types of cancer.
  • Improves your balance.
  • Reduces your risk of osteoporosis by increasing your bone mass.
  • Gives you more energy.
  • Helps you sleep better.