Cody’s Leg Day Routine

July 16th, 2018

1. Squat 5/5
Lunge 1R

2. Leg Press 5/5
Lunge 2R

3. Leg Extension 5/5
Lunge 3R

4. Leg Curl 5/5
Lunge 4R

5. Dead Lift 5/5
Lunge 5R

30-60 rest duration

Low-Carb Almond Flour Waffles

July 16th, 2018

Low Carb Almond Flour Waffles

Try this recipe for a low-carb and delicious way to get fueled for your day!


  • 1 cup almond flour sifted add more if needed
  • 1/2 Tbs. baking powder
  • 1/4 tsp. Salt
  • 1/4 tsp. Xanthan gum optional
  • 1 cup cream or mix cream with a little water
  • 2 Tbs. oil
  • 3 eggs


  1. In large bowl, whisk together flour, baking powder, salt and xanthan
  2. gum (if using).
  3. Stir in oil and eggs. Mix until blended.
  4. Slowly add cream until desired batter thickness is achieved. If batter
  5. gets to thin add more almond flour. NOTE: The full cup of cream is usually
  6. not needed.
  7. Pour in waffle maker to cook.

Syrina’s Summer Triceps Routine

June 27th, 2018

Try this quick burn out on your triceps after a cardio day either at home or at the gym 2 or 3 times per week. Summer is here, get those arms you have always wanted!

Complete 12 reps on all 4 exercises before taking a 1-minute break between sets!


Exercise Demo: Proper Push-up Technique with Kari

June 21st, 2018

Push-ups are one of the most common exercises around. Despite this, push-ups are one of the most misunderstood exercises around! In this video, Kari gives you the rundown of a picture-perfect push-up!

Exercise Demonstration: The Turkish Get Up

June 21st, 2018

Follow along with Heath as he explains how to properly do a Turkish Get Up!