3 Safe Workouts You Can Do Without a Gym

As summer rolls around, I feel this intense craving to be outside! We are blessed to have the mountains in our backyard as an outdoor playground but we can’t always scoot out of work at lunch for a hike! But as busy adults, we want to make time for the things we love AND be in the best condition to play outside so today, we are bringing you three safe workouts you can do anywhere, anytime! They are… 

  • HIIT- High Intensity Interval Training includes many different types of workouts like Tabata and Circuit training but with one major difference! HIIT training specifically aims to produce cardiovascular performance and adaptation with a secondary goal of muscle and central nervous system adaptation! What does that mean? It means you are going to get a heart pumping, leg burning quick and safe workout at home or while you travel! Check out the video below to try a HIIT workout today!
  • Circuit training- like HIIT workouts, circuits will make your muscles burn and your heart race but the goals are slightly different. Safe and quick, circuits will have 2-4 rounds of the same exercises repeated in order with either specific reps or time for each exercise. The rest comes in between rounds and the goal is to highlight muscle adaptation for endurance more so than heart rate! Trial workout is available below
  • Tabata Training- one of my favorite ways to train our clients online, Tabata training has a focus of heart rate conditioning AND strength endurance. The methodology is unique here because it includes a specific amount of time for work and rest for 3-8 rounds of one exercise before moving on to the next exercise. You can accomplish a lot of reps and training in a short amount of time with Tabata which is why we are such big fans of using it in our online programs! Check out an example below to try it for yourself!

For more ideas on in home exercises to compliment your favorite outdoor workouts, check out our trial of the Body Weight Warrior program below!

3 Simple and Easy Ways to Cut Calories

3 Ways to Cut Calories without counting or weighing your portions!

I wanted to share with you the top three ways I manage my calories each week without breaking out the scale and weighing my food!

These are really simple ways you can implement today to reach your goals quickly!

1. Mindful eating- mindful eating can be added into every recipe you enjoy to cook each week! It begins with eating slowly and enjoying about 15 chews per bite of food. It takes about 20 minutes for your nerves in your stomach to recognize that it is full and signal your brain to stop eating! We always coach our PrepWars clients to eat to 80% full which means recognizing you have been satiated BEFORE you normally notice it!

2. Smaller portions- taking smaller serving sizes is a step in the right direction! American plates are larger than they ever have been in history and naturally, we tend to fill our plates full to the edges. Protein portions will be about the size of your palm. Carbohydrates will equal one cupped handful on your plate. And fats, yes they are necessary too, will be about 1-2 thumbs in size so about 5-8 nuts.

Spinach salads are ideal for meal prep to fuel your body and help your routine reach your goals.

3. Find more fiber- fibrous foods make us feel fuller faster and longer than simple sugars or protein. Fiber is classified in two ways: soluble and insoluble. Meaning absorbable or not. Fiber is also considered a carbohydrate so if you are choosing insoluble fiber, those carbs will not get absorbed! An example is celery. Celery has both soluble and insoluble fiber. Have you juiced celery? The insoluble fiber is what is left behind in the juicer.

Meal Prep is easier when you have a plan! Check it out at learntomealprep.com


These little know facts are why calories get such a bad reputation… Americans just don’t know the difference between simple and complex carbs or even why they are so important!

The next time you’re fixing up your plate for dinner, be mindful of your portion sizes and choose more fibrous foods to eat fewer calories without counting them down to the gram!

Guided Meditation with Laura Love

At Fit Life Champions, we believe that rest is as important as the work.  In today’s lesson, we wanted to focus on mindfulness through mediation.

When we connect the mind and body into one, we reach our goals quicker and safer because we are in tune with the feedback that our body is trying to tell us.  

Laura Ellen Love is a yoga certified instructor that shares many of the same passions we do at FLC Online.  She believes that fitness, nutrition, and a strong mind body connection helps us improve mental health and we couldn’t agree more!

Last year, she joined me on the Believe Be Real Be Bold podcast for authentic relationships and we have built an incredible professional relationship ever since.  Today, I wanted to invite her to our community to share her guided meditation!

So find a peaceful, quiet place in your home and MAKE TIME for yourself today!  We are combining two of the most important healthy habits we gave you in the beginning of the month:) 

Make time for yourself AND rest!  Enjoy!

If you would like more personalized meditations from Laura Love, please reach out to her via email at lauraloveevents@gmail.com or on Instagram @lauraloveinc

Now that you have met Laura Ellen Love, please continue on to the guided meditation portion of today’s mindfulness practice!

To tune into the full interview on the Believe Be Real Be Bold podcast, please subscribe below or watch the interview on YouTube!

Brand Ambassador Program

Do you want to make a quick $50?!

Are you looking to make extra income in the fitness and nutrition industry?

Fit Life Champions has a brand ambassador program that’s the right fit for you!  In order for you to know exactly how to share the program with others, we will give you access to a FREE weeklong program to try out immediately!

Simply share your unique code with friends and family and earn $50 per referral!

Click HERE NOW now to apply!  And watch the video below to learn more details!