Constantly Varied - High Intensity - Functional Movement                                   



HIIT Bootcamp Training

Mon and Wed 6:30-8:30 pm






























































Suggested Nutrition tips: Vegetables, raw fruit, fish and meat, nuts and seeds, and grains. Shop the perimeter and avoid breads, sugars, and juices. 

Coconut oil - extra virgin - unrefined - or grassfed butter 1 - 2 tbsp a day (1 tbsp = 1 serving) - add to coffee - great for energy, health, and burning fat for energy.

I also add cinnamon, ginger, and tumeric to my coffe (anti inflammatories)

Organic apple cider vinegar - 1 tsp per serving - morning, evening, and post WO. At night will help stabilize blood sugars in the morning.  Great for inflammation, digestive system, cleanse. 

Ginger and Tumeric add to 8-12 ounces of H2O with freshly squeeze lemon and also honey. Great on empty stomach, preferably morning for cleansing. Awesome for gut-digestive system.

I start every morning and before bed with organic applecider vinegar, ginger, tumeric mixed with water.

Think fiber - not carbs.

Combos:  Whey + berries, eggs + beans, meat + nuts, cottage cheese + fruit

Morning: teaspoon of honey, eggs, berries, vegetables

My breakfast is almost always: Bone Broth Protein powder, mixed in a cup of coffee, with cinnamon, ginger, tumeric, and grassfed butter or MCT oil. 


Perfect Greens and Perfect Aminos, then 30 - 60 minutes later a cup of coffee with cinnamon and grassfed butter.

Organic oat bran over steel cut oats over oat meal (avoid mixing with nuts - 2 different energy sources)

Night: nuts and seeds, eggs (melatonin)

Recovery: rest = quality sleep 

Power Your Performance - Build Lean Muscle - Create Sustained Energy - Get Fit Faster - Reduce Fatigue - Reduce Soreness - Reduce Damage


Perfect Greens is a powerful superfood formula bursting with a treasure trove of nutrient-packed plant, fruit, and vegetable extracts, in addition to probiotics and enzymes—literally 8 blends jam-packed into one good-tasting, great for you master formula. †

I take perfect greens every day in the early afternoon.

Perfect aminos: Aids in normalizing protein synthesis •Assists with the stabilization or recovery of muscle strength, endurance, and volume •Helps keep body tissues firm •Helps minimize body fat. Pre and Post workouts. 

PerfectAmino Bottle

     Always listen to your body and consult your physician if you have health issues.

Recommend read: The Warrior Diet, Anti-Estrogenic Diet, and Unlock your Muscle Gene by Ori Hofmekler