Fit, Fresh and Fierce.

N. & K.
This is our journey to achieving health and happiness.

Alexa Efraimson’s calf, “Dream Big, Run hard, Finish Strong”.

*That can be done without a gymAss to Grass SquatsPlie SquatsSumo SquatsGoblet SquatsNarrow SquatSquat with Heel RaisePrisoner SquatBarbell Front/Back SquatSquat JumpBulgarian SquatSplit SquatPistol SquatBottom Half SquatSquat PulseFrog JumpsGlobe JumpsLong JumpsBasketball ThrowsWall SitKettlebell SwingsLow JacksLungesWalking LungesLunge PulsesReverse LungeLunge with TwistSwitch LungesSide LungeBarbell/Weighted LungesHip RaisesHip Raises with Leg LiftDonkey KicksDownward Dog with Leg LiftExercise Ball Hamstring CurlDumbbell Stiff Legged DeadliftDumbbell Bent Legged DeadliftSingle Leg DeadliftDumbbell Romanian DeadliftGood MorningTuck JumpPlank with Leg ExtensionFront Kick PulsesKnee Lift Pulses



Cauliflower Rice: “When you bring this ‘rice’ to the table people often have no idea that it’s cauliflower. Serve this in place of normal rice, mashed potatoes or pasta. 100g of cauliflower rice is only 24 calories, compared to 100g of rice at 355 calories!”

Gotta go produce shopping later. Adding cauliflower crowns to the list!

Keep meaning to try this. I’ve heard great things about it.

Right to Bare Arms


Exercising your arms will not only make them look shapely and toned in t-shirts and sleeveless tops, but it will also make daily tasks such as lifting heavy shopping bags much easier. For best results, perform the exercises slowly. Don’t speed up as this will cause you to use momentum rather than strength. Never sacrifice quality for quantity.

Beginners - Do 10 reps

Intermediate - Do 15 reps

Advanced - Do 25 reps

Inch Worm

Keep your feet and hands flat on the ground and inch forward with small steps (If you’re not flexible enough, it’s ok to inch forward on your toes). Make sure to keep knees and elbows locked at all times. Once you reach your hands, repeat. WORKS ABS, ARMS, LEGS, SHOULDERS

Table Top Rock

Get into table top position. Slowly lower your butt between your arms. Keep arms locked at all times. Keep your abs tight. Return to starting position and repeat. WORKS ARMS, SHOULDERS, GLUTES

Plank w/Arm Forward/Backward

Get into plank position. Walk forward and backward one hand at a time. Return to starting position and repeat. WORKS ABS, ARMS, SHOULDERS

Pelvic Thrust

Lie flat on your back, hands at your sides. Bend your knees with feet shoulder width apart. Thrust your hips up as high as you can. Slowly return to starting position, but do not touch the ground. WORKS GLUTES, TRICEPS, ARMS, SHOULDERS, ABS, CORE

Crab Walk

Get into plank position, feet wider than shoulder width. Move to your side, bringing feet and hands together simultaneously. Keep abs tight and head in neutral position. Return to starting position, alternate, and repeat. WORKS ABS, ARMS, SHOULDERS, ABDUCTORS, ADDUCTORS

Tricep Dips w/One Leg Up

Get into reverse plank with your knees bent and fingers facing forward. Straighten out one leg and lower your booty towards the floor (do not touch the floor). Return to starting position, alternate and repeat. WORKS TRICEPS, CORE, GLUTES, SHOULDERS, ARMS

See more on



Handy guide on how to avoid wrist pain in yoga.


If you want to tone your legs and butt but don’t want to have to go to the gym to do it, this is the article for you. I want to share with you 5 exercises to tone legs at home with no weights or machines necessary. You can do these exercises in front of the TV if you like. They will still work marvelously.
Click here for the article

(Source: caizinho, via prettyfitbody)



There are a number of benefits to stretching out your hips! Agile hips can improve circulation in your legs, ease back pain, and help your knees. Although, what you might not already know, is that your hips hold onto a lot of negative energy and emotions: such as sadness, guilt, and fear.

Anything that we don’t want to deal with in our lives we put away in our hips, so it’s important to stretch them out, as well as move prana (life force/energy) to this area. Our pranayama is our breath work. 

The following is a list of excellent hip opening asanas with links to how to get into the postures. If you are practicing at home, make sure to warm up with a few sun salutations before moving into the asanas.

Anjaneyasana (Low Lunge)

Prasarita Padottanasana (Wide Legged Standing Forward Bend)

Utkatasana Variation (Fierce)

Malasana (Yogic Squat)

Utthan Pristhasana (Lizard)

Eka Pada Rajakapotasana Prep (Pigeon)

Ardha Matsyendrasana (Half Lord of the Fish)

Agnistambhasana (Double Pigeon)

Gomukhasana (Cow Face)

(via prettyfitbody)