Constantly Varied - High Intensity - Functional Movement                                   



HIIT Bootcamp Small Team Training






























































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

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

You can add cinnamon, ginger, and tumeric to your coffee (anti inflammatories). 

You can add a pinch of himalayan salt to reduce the acidic in the coffee and replenish the sodium that was loss from drinking the coffee.

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. Celery juice is also great for the gut.

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.

Think fiber - not carbs.

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

Morning: teaspoon of honey (for allergies), eggs, berries, vegetables

I have tea or coffe with MCT oil, perfect amino, pinch of celtic salt or himalayan salt, honey.

Organic oat bran over steel cut oats over oat meal (avoid mixing with nuts - 2 different energy sources) for weight loss; however the grains make the nuts a complete protein.

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