20-Minute Morning Workout to Rev Up Your Metabolism

With spring finally here and the warm months of summer quickly approaching, it only makes sense that you’d be thinking about ways to turn up the dial on your fat loss routine. Not only do you want to look fantastic in your spring attire, but you want to be fit enough to enjoy all your favorite warm weather activities as well.

Thankfully, you don’t need an expensive gym membership to enjoy a great workout. You don’t need a lot of free time, either. Just set aside a 20-minute window in the morning to run through some basic exercises. You’ll get your metabolism revved up first thing, maximizing your energy levels and calorie-burning potential all day long.

Not sure where to start or what exercises would be best? Try the following sequence on for size. You’ll be seeing results in no time.


1. Windmills

When it comes to exercises you probably don’t do, but absolutely should, windmills are definitely on the list. They’re fantastic for improving the strength of your midsection, especially your abs. They also help alleviate lower back pain and stiffness. Windmills help improve the stability and mobility of your shoulders, as well. You can even do them with kettlebells or a pair of dumbbells to incorporate strength training into the mix.

  • Stand up straight with your arms extended to either side. Make sure your abs are activated and engaged.
  • Bend from the waist and touch your left toe with your right arm. Repeat with your right toe and left arm.
  • Continue until you’ve completed 25 reps, alternating from side to side with each repetition.


2. Pulsing Lunges

No morning workout would be complete without at least one exercise that targets the lower body, and lunges are incredibly effective. Plus, they’re relatively easy to execute for people of all fitness levels. Lunges engage the quadriceps while also activating other muscles. These include the glutes, calves, and hamstrings. Your core muscles come into play, as well. Lunges are also great for your posture, as they require you to lift your chest and maintain a straight back throughout the movement. This pulsing version is an especially good way to limber up first thing in the morning.

  • Keeping your back straight and your core engaged, lunge forward with your right leg.
  • Hold the position for a count of 4 seconds. Then gently pulse up and down five times.
  • Repeat with your left leg.
  • Repeat all steps 2-3 more times.


dumbbell lunges to Rev Up Your Metabolism

3. Dumbbell Kickbacks

When it comes to arm muscles, everyone remembers to pay enough attention to the biceps. The triceps, on the other hand, are often neglected because they’re on the back of your upper arm. Out of sight, out of mind! Dumbbell kickbacks are a great way to strengthen and tone these muscles. When done properly, they do a great job of isolating for better results. Add this move to your morning workout routine, and you’ll be rewarded with strong with strong, lean arms.

  • Hold a dumbbell in your left hand.
  • Bend forward at the hips until your torso is nearly parallel to the floor.
  • Bring your elbow in toward your ribs, straighten your forearm, and return.
  • Repeat the sequence with your right arm.
  • Continue until you’ve completed 15 reps for each arm.


4. Plank Push-Up Combo

Getting into a plank position is a simple process; it’s holding the position that delivers the challenge. Being able to do so correctly requires solid strength in your midsection, back, and abs. For that reason, it’s one of the best exercises around for building core strength, improving posture, aiding balance, and boosting endurance. Planks also activate your glutes and hamstrings for extra benefit. Push-ups deliver many of the same benefits while working your arms and chest to perfection. Combine the two for a great addition to any morning routine.

  • Get into a standard plank position—palms to floor, abs engaged, and back straight.
  • Hold the position for at least 30 seconds.
  • Drop to your knees and do 15 push-ups.


5. Squat Biceps Curl Combo

Even if you only have limited knowledge of standard fitness moves, you’re probably familiar with squats, and with good reason. Squats are excellent at building and toning various leg muscles, including your hamstrings, calves, and quadriceps. However, they also result in an anabolic environment within the body, which promotes muscle building in other parts of the body. When you’re pressed for time, squats pair perfectly with classic bicep curls, making this combo a perfect fit for even the busiest morning routine.

  • While holding your choice of a dumbbell or kettlebell in each hand, lower into a squat position. Hold it for a few seconds, and then return. Repeat until you’ve completed 10 reps.
  • On your last rep, stay down in squat position and do 10 biceps curls.

Strong core Morning Workout to Rev Up Your Metabolism

6. Bridge Chest Fly Combo

No strong, fit physique would be considered complete without a well-toned chest, and this goes for both males and females. Dumbbell flys are among the most effective ways to strengthen your pectoral muscles. They’re also among the simplest, fastest moves to work into a routine for first thing in the morning. Bridges work to engage your abs while also activating your hips, glutes, and lower back. Improvements in flexibility, strength, and tone are the inevitable result.

  • Lie face up on a yoga mat (or the floor, if you prefer). Hold your dumbbells over your chest with your arms extended and your palms in.
  • Pressing into your heels for leverage, lift your hips toward the ceiling until you’re in the bridge position.
  • Lower the dumbbells out to either side toward the floor. Repeat for five reps. Lower your hips back to starting position.
  • Continue until you’ve completed the sequence five times.

Once you’ve worked your way through all of the above exercises, rest for one minute. Then repeat the circuit one more time. That’s it!


I’m Christine Salus and This is How I Work Out

IMG_0076Christine Salus was born and raised in Vancouver, BC, Canada. After establishing a career as a Dental Hygienist, she realized that her true passion was spreading the message of health, fitness and veganism. In 2014 she left her job in the dental field so that she could focus on creating youtube videos and travel the world. She is currently living in Playa Del Carmen, Mexico.

We reached out to Christine to find out how she works out and here’s what she’s shared with us.

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MGSmileName: Christine Salus

Website: www.christinesalus.com

Find Her OnYouTube and Instagram

Her free 7 Day Jumpstart Program: http://christinesalus.com/get-jumpstart/

My daily workout plan consists of 30-60 minutes of HIIT or strength training.

A short video on my weekly fitness routine can be found here:

I’m Cassandra Forsythe and This is How I Work Out

Cassandra Forsythe is an Assistant Professor in the Department of Physical Education at Central Connecticut State University (CCSU). She holds her PhD in Kinesiology from UCONN and her MS in Nutrition and Metabolism from the University of Alberta, Canada, with an extensive academic publication record. She is also a Registered Dietitian (RD) through the American Academy of Nutrition and Dietetics.

She is a mother, entrepreneur, author, teacher, and fitness and health enthusiast. She’s certified as a Strength and Conditioning Specialist (CSCS) through the NSCA, is a Corrective Exercise Specialist (CES), through NASM, and is trained as a Functional Movement Screen I (FMS) Specialist, Kettlebell Athletics Specialist, and Ultimate Sandbag Training Specialist.

We reached out to Cassandra to find out how she works out and here’s what she’s shared with us.

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MGSmileName: Cassandra ForsytheWFS 2014 head shot 3

Website: www.cassandraforsythe.com

Find Her On: Facebook

For years, I focused on full body workouts any time I was in the gym. Now, I am going back to a body part split routine. This month, the focus of the routine is shoulders, hamstrings and glutes. I train 4 days a week, and include at least 20 minutes of cardio each day. On non-lifting days, I either Lift Weights Faster, for a cardiovascular workout, or employ athletic drills, such as T-drills, Cone Drills, Ladders and other agility movements. I also enjoy taking group fitness classes, such as Step Class, Group Power and Bootcamp.This is my program for the next 4 weeks

Day 1

1) (straight set) Light DB Romanian Deadlift: 3 x 15-20
2) (straight set) Barbell Hip Thrust with Isometric Glute/Hamstring Hold: 4 x 10
3) Super set:
a. Goblet Reverse Lunge: 3 x 10 each leg
b. Supine Hip Extension Leg Curl on TRX or Seated Hamstring Curl: 3 x 10
4) a. Reverse Crunch: 3 x 8
b. Single Leg Body Weight Hip Thrust: 3 x 10 each leg

Day 2

1) Incline DB Squeeze Chest Press: 3 x 15
2) Seated DB Shoulder Press: 4 x 8
3) Superset
a. Seated Lateral Raise: 3 x 12
b. Seated Rear Delt Raise: 3 x 12
c. Leaning Single Arm Lateral Raise: 3 x 12
4) a. Rope Face Pull: 3 x 12
b. Rope Triceps Press Down: 3 x 12

Day 3

1) Barbell Hip Thrust: 3 x 15
2) Goblet Rear Foot Elevated Split Squat: 4 x 8 each leg
3) Superset
a. Supine Hip Extension Leg Curl with 3 second eccentric
b. Constant Tension Goblet Squat
4) Superset
a. Hollow Body Core Hold: 3 x 20-30 sec
b. Single Leg Body Weight Hip Thrust: 3 x 10 each leg

Day 4
1) Seated Lateral DB Raise: 3 x 15
2) Arnold Shoulder Press: 4 x 12
3) Superset
a. DB Single Arm Pushpress: 3 x 7 each side
b. Rear Delt Raise: 3 x 12
c. Seated DB Front Raise: 3 x 12
4) Superset
a. Rope Face Pull: 3 x 12
b. Rope Triceps Overhead Extension: 3 x 12

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A Little More About Cassandra…

She has authored two nationally published books for women, “The New Rules of Lifting for Women” (2008, Avery), and “Women’s Health Perfect Body Diet” (2008, Rodale). She’s also written for and been quoted in major magazines such as Oxygen, Women’s Health, Men’s Health, and Delta Sky, and is an Advisory Board member for Women’s Health magazine, PrecisionNutrition.com and Livestrong.com.

From 2009-2015, she ran her own 4000 sq ft. fitness facility, Fitness Revolution Vernon, in Vernon CT, which has improved the health and wellness of hundreds of women and men across the state through safe and effective exercise and nutrition methods.

I’m Michael George Hofrath, and This is How I Work Out

MG PR PhotoMichael George Hofrath is an influential leader and visionary in the physical health and mental wellness fields. As an overweight youth himself, he understands the “silent pain” often endured in isolation.

Michael’s own journey began in the business world as an Aerospace financial analyst. A naturally gifted, multi-sport athlete, Michael embraced numerous Eastern spiritual philosophies, trained in multiple martial arts disciplines and became a meditation practitioner. His athleticism and martial arts skills lead Michael into the entertainment world as stuntman. Natural acting talent prompted Michael to study and work as an actor and model.

Eventually, his passion for health and fitness inspired Michael to segue into the world of fitness. He took the fitness world by storm becoming one of the most highly sought after personal trainers in Hollywood, a renowned fitness expert and published author. Michael’s lifelong interest in human behavior and spirituality drove him to realize his life-long calling, which culminated in the pursuit and attainment of his doctoral degree as a somatic depth psychologist.

As a Whole-Body Health Coach Michael lives his true passion and life long calling as a body/ mind healer. He specializes in body, mind and spirit health psychology, PTSD and trauma, overcoming limiting belief patterns, addiction and recovery, mindfulness, meditation and healthy lifestyle transformation.

We reached out to Michael to find out how he works out and here’s what he’s shared with us.

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MGSmileName: Michael George Hofrath

Website: http://www.michaelgeorge.com/

Find Him On: Facebook, TwitterInstagram, LinkedIn, Pinterest and YouTube

My daily workout plan is across the board and seasonal. As a multi-sport athlete and in-training for the Malibu Search and Rescue Team my training regime changes based upon the sport, sports or activities I am preparing for and the type of conditioning needed for each sport/ activity. Here’s a short list of seasonal sports that I like to engage in: Softball, Tennis, Mountain Biking, Trail Running, Endurance Trekking & Hiking, Mountain Climbing, Snow Skiing, and Scuba Diving.

Then there are the activities that I enjoy doing such as; boxing/ jump rope, Yoga, high-intensity functional training, cross-fit or boot camp style workouts, swimming, mountain biking and outdoor running/ obstacle courses.

As you can see, it is hard for me to provide a typical daily routine! However, my primary routine includes some form of cardio activity such as jogging, biking, swimming or boxing for 40 to 60 minutes 6 days per week.

Cardio: Boxing 5 rounds of 3 minutes on heavy bag, 2 minutes of jump rope, 1 minute rest, followed by 10 to 20 minutes of total body stretching.

Strength: A functional training workout could include a progression of functional movement and performance-based exercises within the construct of high intensity interval training. I would include CORE stability balance and agility training, plyo-metric and TRX suspension training with various compound multiple muscle group exercises.

Flexibility: Included in every workout in some form and duration. I try to do at least 1 to 2 Yoga classes per week.

Also, as a Body/ Mind Somatic Depth Psychologist and Healer I spend time each day meditating and practice mindfulness on a daily basis.

Here are some of the Abs/ Core/ Balance/Agility workouts I do weekly:

Abs (Pick 3 exercises)
  • Crunches w/ legs up advanced: Jackknife – 2 sets   25 to 50 reps
  • Slow bicycle – 1 set 25 reps
  • Pelvic thrusts w/ Physio ball – 2 sets 15to 25 reps
  • Hanging leg raises – 2 sets 15 reps
    • Optional (these are advanced exercises)
  • George oblique’s  – 1 set ea 25 reps
  • Physio ball crunches w/ weight – 2 sets 25 reps

Core (Pick 3 exercises)

  • Plank – 60-to 90-second holds
  • Plank w/one leg up – 60-second holds
  • Elbow Push-ups – 15 to 25 reps
  • Plank w/opposite arm/ leg up – 60-second hold
    • Advanced: Bosu Ball Plank – 60-second hold
  • Squats on Bosu Ball (arms straight up) – 2 sets 15 reps
  • Bridge w/ 1 leg up on Bosu Ball- 1 set ea 15 reps
  • Hyperextension Side Bends- 1 set ea 15 reps

Balance (Pick 1 exercise)

  • One-Leg Stands & Hops – 5 second hold ea
  • One-Leg Stand & Hops Advanced: On Airex Pad or Dyna Disk – 5 second hold ea
  • Skaters – 1 set ea 15 reps

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BEM 2nd Edition Book CoverA Little More About Michael…

Michael has been a featured guest on numerous television shows including; Good Morning America, ABC’s The View, Fox and Friends, Entertainment Tonight, VH1, E Entertainment, Extra, Fit TV, HSN, Home and Garden Channel, CNN and has hosted several shows. Michael is a much utilized media source, being featured in over 100 periodical and news publications and is a highly regarded television personality and corporate spokesperson.

Michael is the Author of “Body Express Makeover” (Simon and Schuster, 2005), and is an accomplished speaker and presenter. As a holistic, integrative medicine advocate Michael can speak on a wide array of health, fitness, wellness and psychological related topics.

As an influencer in the health industry he has been involved in all media platforms; n-line support and coaching, social media, freelance writing, publishing and television appearances. Michael coaches though technology with his IPhone App, Intelitrainer Pro and Ubisoft’s Xbox 360 “Kinect” video game “You’re Shape Fitness Evolved”, for which he choreographed all the advanced martial arts programs and motion capture.


I’m Katie Anne Rutherford, and This is How I Work Out

Katie Anne is a raw powerlifter and natural figure pro from Columbus, Ohio. Katie most recently won the junior national title at USAPL raw nationals in the 72kg class. Katie has a background in finance and earlier this year transitioned to the role of entrepreneur. She runs her own personal training and consulting business. One of Katie’s passions is helping others find the same empowerment that she has through weight lifting and proper nutrition.

We reached out to Katie Anne to find out how she works out and here’s what she’s shared with us.

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DSC_8778Name: Katie Anne
Find Her On: FacebookInstagram and YouTube

Most of my workouts are powerlifting focused – with bodybuilding work added in accordingly to bring up my lagging areas for figure.

I have found the most significant results by focusing on compound lifts (for example: squat, bench and deadlift) and challenging my body frequently with the amount of weight I am able to lift.

Working out is truly my time away from it all and love feeling like an athlete every time I am at the gym. I place a huge emphasis on mobility and stretching and enjoy spending a substantial amount of time pre and post workout focusing recovery. It is important to be well-balanced and mobile for best injury prevention.

Although most of my workouts revolve around intense powerlifting and bodybuilding, I believe everyone should find a workout program that they LOVE. Fitness should be empowering and something that adds to your life, rather than detract from it.

Find what you love and want to stick to in the long run. The most important factor for results is consistency, not perfection!

Monday: Deadlifts, bench press, arms hypertrophy

Tuesday: Squats, bench press, back & shoulders hypertrophy

Wednesday: Arms & back hypertrophy

Thursday: Squats and deadlifts + glute accessories

Friday: Bench press, shoulders, back, and arms

Saturday: Squat, bench press, glute accessories

Sunday: Off or mobility work only

I’m Tracy Campoli, and This is How I Workout

Tracy Campoli is a fun, sexy and hard-working woman from NYC who loves connecting with people around the world to celebrate a life worth living. Tracy’s been featured on The Today Show, Good Morning America, as well as other print and television outlets. Tracy began her career as a professional dancer and soon after discovered her passion for Pilates and fitness.

With nearly 20 years of experience in the wellness industry as a certified Pilates instructor, personal trainer and Holistic health and lifestyle coach, she has helped thousands of people look and feel their best… and today, she’s here on the LIVE WELL 360 blog to share her workout plan with you.

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3672_10151376426872898_315373983_nName: Tracy Campoli
Website: www.TracyCampoli.com
Find Her On: FacebookInstagram and YouTube

I get a workout in EVERY day! I believe that when you mix up your workouts you constantly challenge your body and you avoid boredom or hitting the dreaded “plateaus.” Moving daily also creates a better relationship with your body so that you begin to feel the smaller daily changes. For example: increased stamina, flexibility and endurance.

Not every day has to be a CRAZY challenging workout, I allow one or two days of less intense but still impactful workouts. My favorite workouts: Pilates, Rebounding on a mini-trampoline, dancing, HIIT and my workouts in Total Body Transformation.

A typical week for me looks like:

Monday: Pilates on the reformer
Tuesday: Rebounding
Wednesday: HIIT
Thursday: Yoga or Pilates
Friday: Kickboxing from Total Body Transformation
Saturday: Dance class
Sunday: whatever I like! Depending on how I feel it might be a HIIT workout, yoga or pilates.

It is important to check in REALISTICALLY with yourself and notice if you are reaching your goals, looking and feeling good and that your workouts are challenging you. I HATE workout calendars because in my experience no one ever follows them and they do not take into account your fitness level, your injuries or limitations or your likes and dislikes. One size fits all doesn’t work with fitness. That is why I create a TON of varied workouts for my clients to follow so that they are never bored and their bodies are always challenged. Accountability and community is essential for lasting success.

Creating a body and life you love should be a fun process!

I’m Dean Sheremet, and This is How I Work Out

Dean is a professional chef, competitive CrossFitter and a L1 CrossFit Trainer and his routine changes from week to week depending on what he’s training for or who he is training. Dean became a professional dancer at 18 and started his career in LA performing in several national spots for Old Navy, Sony and Taco Bell. He’s also appeared in Six Feet Under, Not Another Teen Movie, MTV’s Undressed, and the Academy of Country Music Awards.

In addition to advising his then wife LeAnn Rimes he wrote, choreographed and co-directed projects for Rimes, that earned him an ASCAP award for radio play on her hit song Nothing Better To Do. We caught up with Dean recently to find out how he works out.

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deansName: Dean Sheremet
Website: deansheremet.com
Find Him On: Twitter and Instagram

In my workout routine, there is always an element of Olympic or power lifting involved. I like to start out by getting under some heavy weight and then finishing with high intensity metabolic conditioning. Don’t forget about nutrition! You need to eat the right foods that will power you through your fitness goals.

A week of training may look something like this:


  • Strength: Heavy squats working up to a heavy single or triple over the course of about 8 sets
  • METCON: Rowing 500×5 1:1 work to rest


  • Strength: Alternating every set Pendlay Row 4×10, Farmers carry 85# dumbells for 100ft x4, Single arm dumbbell row with farmers carry weight
  • METCON: 21-15-9 Box jump-overs, Russian Kettlebell swings (24k) Double unders


  • Endurance work: 30 on 30 off for 40 minutes
  • Air Assault bike, toes to bar, box jumps, walking lunges, Burpees


  • Rest day


  • Olympic lifting: Snatch work
  • Every 2 minutes for 15 min 2 snatches working up to 75-80% of 1 rep max
  • METCON15 12 6 run 400m, Overhead squat at 95#


  • Strength: Romanian deadlift with a deficit, Bench Press x5 sets depending how I feel


  • Rest

My goals right now are strength and power so lots of heavy lifting and powerful movements. Variety is critical but if strength is your goal, your programming must involve some variation of heavy strength movements ie: Squat, clean, deadlift and snatch. Just like diet the only programming that works is the one you will stick to. Now go out and get your sweat on.

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A Little More About Dean

Chef Dean Sheremet has been cooking since he can remember, having been raised by his grandmother – a professional pastry chef in Detroit.

Sheremet moved to New York City to return to his culinary roots. Upon graduating at the top of his class from the French Culinary Institute, he joined the kitchen of celeb hotspot Nobu 57. Following his time at Nobu, Sheremet earned a spot in one of the most coveted kitchens in the world at Jean Georges, where he refined his techniques in the fast-paced world of a 3- star Michelin kitchen.

He’s a hosting regular, having appeared on Access Hollywood, CBS The Talk, Fox’s Good Day LA, and Hallmark Channel’s Emmy-nominated talk show Home and Family; he also contributes to Cosmopolitan, SheKnows Media, US Weekly, InTouch, Foodily and The Daily Meal. In addition to cooking and hosting, Dean is a competitive CrossFitter and L1 Certified trainer.

Most notably, Dean is very proud of his role as a Chef Partner and healthy living advocate for Wellness in The Schools, part of Michelle Obama’s Chefs Move to Schools initiative. He currently resides in New York City with his wife, fashion and beauty photographer, Sarah Silver, and their dog, Jude.

I’m Bonnie Pfiester, and This is How I Workout


Bonnie Pfiester is one of the most inspiring women we’ve had the pleasure of meeting and we were thrilled when she agreed to share with us her workout plan. Bonnie has inspired women around the world through her advocacy in the health and fitness industry and continues to do so through her website and social media channels. She also has endless energy… seriously. Endless.

We caught up with Bonnie recently to get her daily workout plan and she also shared something with us that we’re sure will resonate with many of you: “I will beat her. I will train harder. I will eat cleaner. I know her weaknesses. I know her strengths. I’ve lost to her before, but not this time. She is going down. I have the advantage because I know her well. SHE is the old ME.

Powerful, isn’t it? We hope you enjoy this sneak peek into Bonnie’s workout routine!

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bonnie1Name: Bonnie Pfiester
Website: www.PFitBlog.com
Find Her On: Facebook, Twitter, Instagram and YouTube

Hi LIVE WELL 360! So excited to share this with you and your community. This was my workout schedule for this week.

7:30am Cardio on Empty stomach: Run 3 miles
8:30am Weights: Chest & Back (7 Ways to Rock a Pull Up)
5:30pm Cardio/Conditioning: 1-Hour Kickboxing Class

7:30am Cardio on Empty stomach: Run 3 miles
8:30am Weights: Shoulders (Sample Workout)

7:30am Cardio on Empty stomach: Run 3 miles
8:30am Weights: Legs (Sample Workout)
5:30pm Cardio/Conditioning: 1-Hour Kickboxing Class

5:00pm Weights: Biceps & Triceps (Sample Workout)

8:30am Full Body Conditioning Workout on our BCx Boot Camp show on LiveExercise.com
(here’s a video of the workout we do on our YouTube Channel)

Optional: 5.5miles run

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bonnie2A Little More About Bonnie…

Bonnie Pfiester is a national fitness expert with over 20 years in the fitness business. As a gym owner, certified personal trainer, BCx Boot Camp™ instructor, NPC competitor and fitness columnist, she knows what people need to get (and stay) fit. Bonnie and her husband, Steve Pfiester, have been recognized in various publications and television networks including Fitness Magazine, Women’s Health, Shape, Oxygen, USA Today, Travel Channel and Lifetime.

Her words are honest, practical, thought provoking, educational and encouraging. Bonnie is most known for her creative motivational quotes and fitness blog, PFITblog.com, where she inspires people to be their best. Once a size 12, she understands the challenges of maintaining a healthy weight and regular fitness routine. Although she admits exercising isn’t always easy, she is dedicated to giving readers the resources and motivation they need to keep showing up.


I’m Jen Sinkler, and This is How I Work Out

Jen Sinkler is a longtime fitness writer and personal trainer who talks about all things strength related at her website, www.UnapologeticallyStrong.com.

The former editorial director of fitness for Experience Life magazine, she writes regularly for a variety of national health magazines. Having coined the phrase “But what do you do for cardio? I lift weights faster!” she penned the conditioning workout ebooks Lift Weights Faster 1 and Lift Weights Faster 2, and published the recent powerlifting-centered book, Unapologetically Powerful.

We hope you enjoy this sneak peek into Jen’s workout routine!

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DSC_7558Name: Jen Sinkler
Website: UnapologeticallyStrong.com
Find Her On: Facebook, Twitter and Instagram

Over the past year and a half, I’ve gone deep into the powerlifting rabbit hole, and though I never expected to compete in this sport, I’m loving it!

That focus means my workouts involve a lot of heavy squats, bench presses, and deadlifts – plus the accessory work that makes those three lifts totally solid (think pause squats, weighted step-ups, rows, and lots of other compound, multijoint movements that build full-body strength).

Here’s one of my recent workouts from my co-coach Jennifer Vogelgesang Blake’s new powerlifting program, Unapologetically Powerful. I select movements from the numbered blocks based on an intuitive, biofeedback-based training protocol we use in our gym, The Movement Minneapolis. I don’t do everything listed in each block, only one movement from each numbered section that tests well for me that day and feels good.

For example, for the main lift, I’d do a barbell squat variation (back, front, or Zercher) for three sets of 1 to 3 reps per set. For the primary assistance block I’d superset one of the three squat variations listed in block C1 with the suspension trainer palms-up inverted row. And so on through the entire program for that day.


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A Little More About Jen…

A fitness eclectic, she’s a certified RKC II and KBA kettlebell instructor, and an Olympic lifting coach through USA Weightlifting. She also holds coaching certs through Ground Force Method, Progressive Calisthenics, Onnit Academy, and DVRT (Ultimate Sandbag).

She was named to Greatist’s list of “The 100 Most Influential People in Health and Fitness” in both 2014 and 2015, and one of their “15 Must-Read Trainers Rocking the Web in 2013”; as well as one of Shape magazine’s “50 Hottest Female Trainers in America 2014” and their “Top 30 Motivators for 2013.” She was also listed as one of Huffington Post’s “20 of the Best Fitness Experts Worth Following on Twitter” in 2013 and “10 Fitness Experts To Follow On Social Media” in 2015.

A lifelong competitive athlete, Jen played rugby for 13 years, many of those on the U.S. women’s national 7s and 15s teams. She now co-owns the gym The Movement Minneapolis with her husband, David Dellanave.

I’m Amanda Russell, and This is How I Workout

Amanda Russell is a powerhouse in the health and fitness industry. So, it’s no surprise that when we caught up with her recently and asked her to share with us how she works out that she was already more than prepared. Amanda has been a part of the LIVE WELL 360 family for quite some time and we’ve always admired her work in the industry.

As if it were divine timing, when we reached out to Amanda, she had just finished putting together a fantastic workout calendar for the month of December to help you stay in shape and take the overwhelm out of your workouts. Today, we share that with you.

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Fit Strong and Sexy #HealthyHolidays Guide (3)Name: Amanda Russell
Website: www.FitStrongandSexy.com
Find Her On: Facebook, Twitter and YouTube

Hi, I’m Amanda! I believe that fitness is a catalyst for positive change in your life and truly affects EVERY aspect of your being, from your confidence and daily outlook, to your personal and professional relationships, your career, your reactions and beyond.

I love people, relationships, and getting inside the human head to find out what “IT” is that motivates us. What motivates you? I am here to help you every step of the way. It’s all about YOU and your journey –and I can give you the tools to help you get there!

It is my life purpose is to help women raise the bar on the standard they have of their lives and to create a whole new paradigm for how women see and experience Fitness. Ladies, The Standard has just been raised on being Fit, Fashionable and Oh So Fabulous!

So, when LIVE WELL 360 reached out to ask me to share my daily workout plan, I thought the holidays were a perfect time to focus on as many of us can drop off of our typical workout plan at this time of year.

I’ve put together a free, downloadable calendar that you can use to point yourself in the right direction this holiday season.

Here’s a preview and you can head on over to my blog to download it for free!

Screenshot 2015-12-08 13.24.31