Showing posts from 2018

Wham Bam Workout- Day 1

Wham Bam Workout - Free Fat Burning Workout
If you’re serious about losing body fat, then you need serious workouts! Losing body fat is all about cranking up your BMR (basal metabolic rate). When you do so, you’ll burn more calories every day! These fat burning workouts are designed to blast your metabolic processes so as to supercharge your BMR.This free bonus workout is a one two combination, a WHAM BAM that perfectly exemplifies what my method and Fat X 101 is all about, effective, practical and efficient. Check out the fat burning Wham Bam workout. Below the video we will go over some specifics. 

The Wham Bam features two rounds.Round one is the WHAM!It’s a simple HIIT (high intensity interval training) setup.The first exercise (high intensity) is a burpee.The second exercise (low intensity) is bouncing on the rebounder.I use the Leaps and Rebounds Rebounder.If you don’t have a rebounder, jump rope or jogging on a treadmill are adequate replacements. 
Quick Tip: If you’re a beginner…

Kewa Phagsha (Spicy Pork with Potatoes)

Ingredients2 lb of pork (thigh)3 potatoes peeled.3 green chillies.1/2 onion.1 teaspoon chilli powder5 cloves of garlic (crushed)1 piece of ginger (finely chopped)1 tbspoon avocado oil.Directions Chop pork into chunks (not so small). Add about 1 3/4 cup of water in a sauce pan. Add pork and a bit of salt and boil for about 20 mins (Pork should be thoroughly cooked; soft to feel). Cut potatoes lengthwise into 6 or 8 pcs each. Cut chillies lengthwise into 2 pcs each. Add chilli, potato and onion and 1/2 teaspoon of avocado oil (Discard for ladies). Cook until potato is 75% cooked. Add the remaining ingredients and cook for 3-4 mins. Stir…pepper or coriander seasoning to taste. Serves 6. Note: Vary the amount and type of chilli according to your tolerance or taste!

Total Body Makeover - Day 2 HiitMax #10 (HiitReps)

You will need:
 a Jump Rope or High Knees

40 Squats
30 Straight Abs
20 Press Ups
3 Minute Skip
40 Split Lunges
60 Mt Climbers
20 Press Ups + Switch Hands
3 Minute Skip
40 Burpee + Tuck Jump
30 Toe Touches
20 Monkey Push ups + Dive Bombers

Rosemary Skillet Chicken

Rosemary Skillet Chicken This recipe is very forgiving—and incredibly low maintenance—so you can easily throw it together on a weeknight. What takes the most time is blitzing some rosemary, garlic, crushed red pepper flakes, and lemon juice in a food processor  or blender to make a delicious, flavorful paste for the chicken. 
(Serves 4–6) 2 sprigs fresh rosemary, plus 1 1/2 tablespoons rosemary leaves, plus more sprigs, for garnish (optional) 2 cloves garlic 2 teaspoons kosher salt 1 teaspoon crushed red pepper flakes 2 lemons, juiced and rinds reserved 3 tablespoons extra virgin olive oil 4 to 6 bone-in, skin-on chicken thighs 2 cups cremini mushrooms, halved
1. Position a rack in the center of the oven and heat the oven to 450°F. 2. In the bowl of a food processor, combine rosemary leaves, garlic, salt, red pepper flakes, lemon juice, and 2 tablespoons olive oil. Process to a coarse paste, then scrape out into a large bowl, add the chicken, and toss to coat. 3. Heat the remaining 1 table…

Total Body Makeover Day 1 - HiitTabata #4

You will need:


25 Seconds

Jump Over the Mat
Toe Touch
Mt Climbers
Ab Twists
Ski Abs
Push up + Twist
Half Burpees
Plank + Toe Touch

Gochujang Noodles

GOCHUJANG NOODLES NOODLES1Zucchini1PoundGround Pork or Turkey1/4Cabbage1Poundfresh Korean NoodlesScallion, Korean Chile Flake, and Egg for GarnishSAUCE1/4CupGochujang2TablespoonsSoy Sauce2TablespoonsSesame Oil2TablespoonsRice Vinegar1/2TablespoonSugar INSTRUCTIONSMix the sauce ingredients together and set aside.Cook the noodles in boiling water according to the package instructions. Strain the noodles and rinse well. Drain and set aside.Chop the zucchini and cabbage into a chunky dice. Cook the pork in some oil to brown. Remove from heat. Add in the cabbage and cook 10 minutes until just starting to brown. Add in the zucchini and cook 3 minutes. Add in the pork and cook 2 minutes. Add in the sauce and bring to a simmer. Remove from heat. Stir in the noodles. Stir well to mix and coat.Serve and top with a fried egg, scallion, and Korean chile flake.

10 minute Jump Rope


Oily skin is your makeup’s ultimate enemy. Although it is a blessing to never feel too dried out, it’s still certainly a curse to have your makeup slipping and sliding throughout the day. While we know all about (and admittedly love) using serums to prep our skin for makeup, face oil can complicate things. However, combining a face oil with said serum can help keep your makeup more in place...and here’s how.
First, apply an oil all over your face. Lately, I've been gushing over the, Complete Organics - Argan Marula Oil Therapeutic Serum which keeps our skin feeling fresh and hydrated but never greasy. This will serve as the perfect base to your serum, which works to plump and prep your skin for the makeup. The oil acts to counter and minimize the natural oil produced by your skin.

Next, add three drops of serum onto your face — something like,Instanatural Vitamin C Serum which offers environmental protection without much weight. Add one drop on each cheek and another on your T Zon…

Chili Stuffed Acorn Squash

INGREDIENTS:2 acorn squash, halved, seeded1 pound 93% lean ground turkey1/2 teaspoon kosher salt1/3 cup onion, chopped2 cloves garlic, crushed10 ounces canned Rotel mild tomatoes with green chilies1/2 cup canned tomato sauce1/2 cup water3/4 tsp cumin1/4 tsp chili powder1/4 tsp paprika1 bay leaf6 tablespoons shredded sharp cheese (omit for Whole 30 and dairy free)fresh cilantro, for garnish

Champion Medicine Ball HIIT by 12 Minute Athlete

Good Morning 12'ers!!

Another great workout. If you do not have a ball than use a plate weight or even a dumbbell. Or no weight at all. There is modifications for everyone and every exercise.  Remember to click on the typed exercise below the pictures if you do not know how to do the exercise. It will redirect you to Krista showing you how! Now get busy!


Workout equipment:

Workout type: 12 minute Timer setting: 18 x :10 x :30 1. Squat jump in/outs
2. Four punch combo
3. Candlestick burpees
4. Straight punches
5. Jump lunges
6. Medicine ball twists Bonus: 40

Brutal 456 Workout

Brutal 456 Workout

Perform 57 reps on all of the exercises below, in order, resting ONLY when you need to rest. Complete all reps on one exercise before moving to the next. In all you will complete 456 repetitions. 

--Bodyweight Squats
--Alternating Front Lunges (57 each side!)
--Prisoner Squat Jumps
--Jump Lunges (57 reps TOTAL)
--Outside Mountain Climbers (57 each side!)
--Spiderman Pushups
--Burpees (OH YEA!)

3-Ingredient Almond Butter Cookies

3-Ingredient Almond Butter Cookies


1 cup Justins Maple Almond Butter6 tbsp raw sugar1 large egg, lightly beatencooking spray


Preheat the oven to 350°F and place the racks in the upper and lower third of the oven. Spray two nonstick baking sheets lightly with cooking spray.

In a medium bowl, mix the almond butter, sugar and egg until well combined. Spoon 1 level tablespoon of the mixture about 1 inch apart onto baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. 

Bake until golden around the edges, about 10 minutes, switching the position of the sheets halfway through baking. Transfer to racks to cool.  

Makes 22 cookies.

Go Getter Athlete Challenge by 12 Minute Athlete

Hello 12'ers!

Ok, If you don't have a box or step stool to do this you can do it on a sturdy chair..Becareful. Or if you have steps or stairs in your house than jump up and down on them. Or if nothing than do squat jumps. Get against the wall and just hold a handstand against it. Try to go down a little at a time. IF you can do a push up yay for you!!! So let's get busy!!


Workout equipment: Workout type: Challenge Timer setting: Stopwatch Repeat 3x: 10 Squat box jumps
10 Push up in & outs
50 Speed step ups

Chicken & Rice Porridge

A whole chicken (about 3 pounds), 1½ cups of garlic cloves, 1½ cups of rice, 2 eggs, 3 green onions, salt, water. For 2 kinds of  dipping sauce:
Salt and pepper, soy sauce, vinegar, hot pepper flakes, green onion, sesame seeds, sugar. DirectionsSoak 1½ cups of rice in cold water for 1 hour.
*tip: if you like thinner soup style, use 1 cup of rice;  if you like thicker porridge style, use 1½ cups riceTrim the fat from the chicken’s stomach area with scissors; cut off the tip of bum part. : )Place the chicken in a large pot and add 12-13 cups of water.Add 1½ cups of garlic cloves and bring to a boil over high heat for about 40 minutes.Turn down the heat to low-medium and cook 20 more minutes.Rinse and drain the rice, and add to the boiling chicken porridge.Check if the chicken is cooked tender or not by poking the meat with a fork or chopsticks. It’s usually tender after 1½ hour of cooking, but if it’s not tender enough, cook a little longer.Remove any fat floating on top of …

Spaghetti Squash Taco Bowl

Taco Filling:1 pound ground lean turkey or chicken1 Tbsp olive oil3 green onions, sliced2 tsp garlic powder1 Tbsp smoked paprika1/2 Tbsp ground cuminsea salt and black pepper1 1/2 Tbsp ground chili powder1 bell pepper, diced15-ounces black beans, rinsed and drained14-ounces organic tomato sauce1/4 cup grated cheesea small handful of fresh chopped cilantro1 avocado, diced