Shake it up!

I am telling you...you will not be disappointed!

Try this delicious Vanilla Shakeology recipe: Vanilla Nutty Butter: 

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/297648070

Abs vs. Flat Belly

Abs and a flat belly are achieved two different ways, meanwhile both vary with results.

Abs or 6 Pack

• Eat Clean
• Cardio (HIIT)
• Weighted ab exercises
• Try to have every exercise engage the core
• Specific ab exercises for at least 20 minutes, 5 times a week

Flat Belly

• Eat Clean
• Cardio (HIIT)
• Have exercises engage the core
• Stay away from food heavy in fiber which causes bloating 

Seriously Delicious!

Do you skip breakfast?! Forget about that mid-snack?! Always hungry?! 

Then try...

SHAKEOLOGY!!!!!

Prowler

Prowler

For most college athletes we know that terrible piece of metal...the PROWLER. 

Today's workout 

8x 40 Yards with Prowler+90 pounds

The Prowler helps with mental toughness. It helps to push you to another level and definitely builds a bond with those you are "pushing weight with". The term "feel the burn" really comes into play when using the prowler. 

For all of those who don't know this is a prowler 

It is Official

I am now part of the Beach Body Team!!!! I am a Beach Body Coach, as a coach I will provide you with help and guidance to achieve your health & fitness goals. 

Visit my coach's website:

www.beachbodycoach.com/KERRIKAI

Treadmill Sprints

For The Rainy Days...

When you cannot go for your long run outside opt for the treadmill, but make it interesting!

Run for 30 minutes. Run a mile at 6.0 and walk for at 4.0 at an 8 incline for 3 minutes.

- after the 30 minutes

Sprints: Run 10x 16 second sprints at 8.5. Begin running at the top of every minute.

* there should be little rest

Triple Chocolate Muffins

Chocolate...Chocolate...Chocolate

These are quick easy gluten free, clean muffins that anyone will enjoy!

Ingredients:

• 1 3/4 cup rolled oats (use gluten free oats)
• 3 egg whites
• 3/4 cup unsweetened cocoa
• 1/2 cup unsweetened apple sauce (not needed)
• 1/2 cup plain Greek yogurt
• 1-1/2 tsp. baking soda
• 1/4 salt
• 1 cup hot water
• 1/2 cup agave nectar or sugar substitute
• 1/2 cup semi-sweet chocolate chips

 Directions:

         Preheat oven to 350 degrees. Line muffin pan with foil cucpake liners or non- stick spray.

         In a blender mix all ingredients, except for 1 cup hot water and chocolate chips. Blend until the oats are    ground and mixture is smooth.

        Add blended ingredients to large bowl, pour in hot water and chocolate chips, stir the mix together.

        Add mix to muffin pan. 

Large- 12 cupcakes  12-18 minutes

Small- 24 cupcakes   10- 12 minutes 

ENJOY!!!! I added some extra peanut butter on top!