15 Minute HIIT Treadmill

15 minute Hiit treadmill

This week has been pretty busy so far! I am still going strong with the daily green smoothie! Today is a Mango Margarita flavor which I will post in the next couple of days. An awesome healthy tropical drink on this hot and humid June day was just the pick me up I needed!

My workouts this week so far have been tapering off and today was a slower day with a 30 minute walk and a full body workout. I am doing a 5k on Saturday with my sister so I want my body to be ready for that. Tomorrow I’m planning on some yoga and more walking. Here is what the week shaped up to look like and what I have planned to finish off the week as far as workouts go!

  • Monday: 3 mile run, full body strength
  • Tuesday: Interval Pyramid Run
  • Wednesday: 3 mile run
  • Thursday: 30 minute walk, full body strength
  • Friday: 30 minute walk, Yoga
  • Saturday: 5k Race!
  • Sunday: Yoga

Since I didn’t do much for my workout today to share with you I wanted to go back in time a bit to share this treadmill one with you all! I love it and it might be an oldie but it is one of my favorites still!

This was one of the first treadmill workouts that I created for my facebook page! I did it when I first got my treadmill for my home gym. Adjust the speeds that work for you but this is a walk/run HIIT interval type workout so really push yourself on the running sprints and take the wonderful recovery of the walking and  enjoy them!

15 minute Hiit treadmill




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Pink and Green Smoothie

Strawberry Banana Green Smoothie


So the game plan yesterday for my workout was a 3 mile run. I did that, almost. I ended up having to cut it short because I piddled around too much before getting out the door. But, I did get in a couple of miles. It was a great change from the heat of Saturday afternoon, I did end up drenched because the humidity was around 90%…..Yupe welcome to Kansas at 6 am.


After my swimming run in the humidity I did a quick full body workout which I will post later! It was great and I’m definitely feeling it today! We tried out a new recipe for dinner and I had promised to post it but it was a flop. Not one that we are going to repeat. We ate it but we did so very begrudgingly….



This morning started off with a little less humidity but still in the 70% range. I was scheduled to do an interval run but decided that my muscles were a little too sore from my strength training yesterday. I traded off with a 45 minute walk around the neighborhood that was just what my sore legs needed.

For lunch I had my typical green smoothie variation. I am going strong on my daily green smoothie still and I think I’m on day 10 so far! Keep on keeping on! I was really craving just a good old strawberry banana flavor today so that is what I whipped up!


Strawberry Banana Green Smoothie

1 cup almond milk

1 cup spinach

1 cup strawberries

1 banana

1 scoop Designer Whey Summer Strawberry

1 tsp coconut oil

Blend and enjoy!


It turned out a little more brown than the traditional pink of a strawberry banana shake or the green of a green smoothie. Color doesn’t matter though because it sure tasted amazing and hit the spot!

Strawberry Banana Green Smoothie

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What I ate Wednesday 2/17/16


Over the weekend I had an amazing night out with the girls! We had our annual valentine’s weekend girls night with dinner, a movie and drinks. Our husbands thought it was a little odd that for valentine’s weekend this year all of us married gals decided to go and see the movie “how to be single”. Eh, its fun! I have to admit I was pretty darn impressed with the movie.


Sunday I started feeling under the weather a little since the Mr. has been sick as well I think I caught a small amount of what he has been fighting. However, I did stick to my nutrition pretty well and my workouts!! I am on week 2 of P90x3 and am loving it. I forgot how much I loved this program.


I have to admit. In the past I haven’t been fully committed to my workout programs, more so the nutrition side of it. Even though I’m not following the nutrition portion of P90x3 to a “T” my nutrition has been pretty on par this week so far and was pretty good last week too!


I have decided that this round is going to be different. I have gotten out of control honestly and I’m ready for that change. I am ready for my transformation picture! Ready…..GO!


I get a lot of questions on my social media sites about what I typically eat in a day so I decided I will start doing what I ate Wednesday editions each week to give a glimpse into a day for me!

This site is for me to share recipes and give tips and motivation for those looking to start and who are on their own health and fitness journey!

Alright here goes!

Breakfast/morning snack: Mocha Latte Shake and a piece of whole grain toast with peanut butter. I love the fit and active whole grain bread from Aldi!


Lunch: Salad with 21 day fix caesar dressing and an open faced egg sandwich on whole grain with a slice of cheese!


My afternoon snack is usually some cottage cheese and a piece of fruit!


Dinner this Wednesday was one of my favorite recipes from the Skinny Taste cookbook. It was her chicken cordon bleu meatballs with roasted asparagus!! I didn’t get a picture of my dinner! It was too delicious and I ate it before the picture happened!


Hope you all have a wonderful rest of your week!!


Your Coach,


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