Tuesday, May 26, 2015

How to Master a Cycling Workout

Mastering a cycling workout on a green bike

A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio workout, and you get to enjoy the outdoors. You can easily get an amazing cycling workout this summer, all you need to do is start!

First, find a hill for your cycling workout. It should take 1-2 minutes for you to bike up the hill, depending on how much time you want to spend on the bike. After you’ve found your hill, warm up by riding your bike around for 1-15 minutes to loosen your muscles before your cycle workout. Then, follow either one of the following circuits. The first cycle workout is for a more intense hill regimen. The second cycle workout can be done on flat ground and goes a little quicker if you don’t have much time to spare.  

Intense Cycle Workout

Hill climb 1: Ride up the hill seated and in moderate gear. Pedal back down in an easy gear.
Hill climb 2: Ride up the hill seated and in high gear. Pedal back down in an easy gear.
Hill climb 3: Ride up the hill seated halfway, and then standing up halfway and in moderate gear. Pedal back down in an easy gear.
Hill climb 4: Ride up the hill seated halfway, and then standing up halfway and in high gear. Pedal back down in an easy gear.
Hill climb 5: Ride up the hill standing and in moderate gear. Pedal back down in an easy gear.
Hill climb 6: Ride up the hill standing and in high gear. Pedal back down in an easy gear.

Ride on level ground, or a fun pathway in moderate gear for 15-30 minutes. Then, cool down in an easy gear for five minutes.

Quick Cycle Workout

Bike hard for ten seconds seated, and then in an easy gear for one minute.
Bike hard for twenty seconds seated, and then in an easy gear for one minute.
Bike hard for thirty seconds seated, and then in an easy gear for one minute.
Bike hard for ten seconds standing, and then in an easy gear for one minute.
Bike hard for fifteen seconds standing, and then in an easy gear for one minute.
Bike hard for twenty seconds standing, and then in an easy gear for two minutes.

I recommend cooling down for 5-10 minutes in an easy gear.

Don’t forget to wear supportive shoes and a helmet each time you do this cycling workout. Do you need more motivation for your summer fitness goals? Sign up for your FREE Beachbody account and choose me as your coach. I’ll take a look at your goals and help you with you a fitness plan and a summer meal plan. Join the Beachbody team today!
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Friday, May 22, 2015

Daily Habits of Fit People

Daily habits of fit people who like to jump.
The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lots of little ones that are called daily habits! Many of the daily habits of fit people come from the things that they love and make a priority. Start loving the same things and you’ll be on your way to creating daily habits that will keep you fit, healthy, and happy.

Love exercise. This doesn’t mean you have to love running or lifting weights, it means you should find something that you love that is also exercise. For some people, that is running or lifting weights. For others, it could be yoga, biking, hiking, etc. Fit people see opportunities for exercise in daily activities and are always challenging themselves. They will often choose to walk instead of hailing a cab, use the stairs instead of the elevator, and throw down a few extra push ups every once in awhile.

Love food. Fit people love the food they eat. They learn to appreciate their food as fuel and figure out the foods that will energize and satisfy them. Fit people LOVE breakfast and won’t skip meals. They make their own food so that they know what they are putting in their bodies. Fit people will most likely avoid sugar as part of their daily habits because of the way it makes their bodies feel. They also love to be creative by experimenting with healthy foods and spices.

Love your body. Fit people have healthy, daily habits because they love their body and want to treat it right. They listen to their body to learn when it’s time to eat, when it’s time exercise, and when it’s time to rest. They don’t wait for an occasion to start committing to health; they do it every day.

Love treats. Fit people love to treat themselves. They’ll find healthy ways to indulge in things that make them feel great. A massage, a dark chocolate snack, a new hot pink sports bra, there are so many fun and healthy ways to indulge! Sometimes, an extra long nap is just the ticket for a healthy afternoon. The daily habits of fit people absolutely involve finding ways to treat themselves.

Do you have any daily habits that have helped you with a healthier lifestyle? The Beachbody team is always here to support each other, so share away! If you’d like to work on your daily habits and join the Beachbody team, let me know!
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Tuesday, May 19, 2015

4 Easy Summer Salads To Try

Easy summer salads on a plate.
Easy summer salads are some of my favorite meals in the summer! They are fresh, delicious, and a great way to eat clean and feel healthy. Plus, the variety of local ingredients available during the season makes easy summer salads even more amazing! To make these salads, combine all the ingredients, and then whisk together the dressing ingredients and pour over the easy summer salads.

4 Easy Summer Salads

Cobb Salad
6 cups chopped romaine lettuce
2-3 ripe avocados, seeded, peeled and sliced
2 boneless, skinless chicken breasts, cooked and sliced
2 tomatoes, chopped
2 hard-boiled eggs, peeled and sliced.
¼ cup red onion, chopped
¼ cup chopped black olives

Dressing
5 tablespoons buttermilk
3 tablespoons plain Greek yogurt
2 teaspoon lemon juice
¼ teaspoon onion powder
½ teaspoon dried dill
½ teaspoon dried parsley
½ teaspoon dried chives
½ teaspoon salt
¼ teaspoon pepper

Strawberry-Orange Spinach Salad
12 oz. baby spinach
¼ cup red onion, thinly sliced
1 container strawberries, washed and cut
1 can mandarin oranges, drained
1 cup crumbled blue cheese
½ cup sliced toasted almonds

Dressing
Red wine vinaigrette
salt and pepper to taste

Quinoa Salad
3 tablespoon chopped fresh cilantro
1 cup quinoa, cooked in water with 1 tsp ground cumin
1 ¼ cup corn
1 cup cooked black beans, drained
1 diced tomato
1 zucchini, diced
¼ cup finely chopped red onion
¼ cup chopped turkey bacon pieces
salt and pepper to taste

Dressing
⅓ cup fresh lemon juice
⅓ cup olive oil
Combine with salad, cover and refrigerate at least an hour, or up to 2 days.

Kale Salad
1 bunch of dinosaur kale, stemmed, rinsed, dried, and chopped in a food processor
¼ cup chopped raisins
¼ cup chopped craisins
½ cup toasted pine nuts
½ cup grated parmesan cheese

Dressing
3 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon honey
salt and pepper to taste

Easy summer salads are perfect for a refreshing picnic lunch or an outdoor meal. Munch on your tasty salad as the kids run around on the playground or enjoy it as part of a romantic dinner with your man on the patio. I love the way you can turn easy summer salads into your own creation by adding the ingredients you love and omitting the ones you don’t. Enjoy!
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Friday, May 15, 2015

Lower Body Exercises with Resistance Bands

People doing exercises with resistance bands for the lower body.

Lower body exercises with resistance bands are the way to get those nice legs that look killer in a pair of heels or running around barefoot in the sun. This specific workout will do wonders for the lower body! Try to do it once or twice a week with some cardio to get ready for bare leg season.

Lower Body Exercises with Resistance Bands

Squats (15). Stand with feet shoulder-width apart and standing on the middle of the band. Grab the two ends of the band in each hand and hold them next to your shoulders with palms facing upward. Keep a good tension and squat down, then stand up and raise your arms over your head as high as possible. Bring your arms back down to shoulder height and repeat the move.

Forward Lifts (15 each leg). Stand with feet slightly apart and band tied around both ankles with about six inches of the band in between each ankle. Put your hands on your hips and raise your right leg as high as you can, and then lower back down slowly. Alternate left and right leg for these exercises with resistance bands.

Ankle Pull (15 each leg). Anchor the band to something sturdy and tie the other end to your right ankle. Lay down on your stomach with your legs extended. Make sure there is a good amount of tension in the band and slowly bend your right knee and pull your ankle towards your backside. Slowly lower back down. Do all 15 on the right leg, and then do 15 on the left leg.

Knee Drops (25). Knee drop exercises with resistance bands start on your back with your knees bent so your feet are flat on the ground. Tie the band so it is in between your legs right above your knees with good tension. Slowly pull your knees apart as far as you can, then bring back together.

Lunge Steps (15 each side). Stand with feet shoulder-width apart and band tied at the ankles. Put all your weight on your left foot and step your right foot out into a side lunge. Stand up and put all your weight on your right foot, then step out your left foot into a side lunge and repeat.

Back Kicks (15 each side). Stand up straight in front of a wall with the band tied at the ankles. Stand on your right leg and extend your left leg behind you. Lift your left leg as high as you can, and then slowly lower back down. Repeat 15 lifts with the left leg and then switch to the right leg.

Jumping Jacks (50). For cardio and leg exercises with resistance bands, tie the band between your ankles and perform jumping jacks.

These lower body exercises with resistance bands provide a tough workout that’s really going to build muscle. It’s amazing what you can accomplish with just a resistance band! How have you been getting your legs ready for summer?
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Tuesday, May 12, 2015

Top Beachbody Coach: Golden Egg Opportunity

Here is is friends the Golden Egg Opportunity that is available to all new coaches that join my team within the next 3 weeks. A SUPERSTAR DIAMOND top 10 coach opening a new business under YOU!!!



If you….
– KNOW you were meant for something greater…
– WANT to create independence & freedom for you & your family {or future family!} BUT also feel a calling to give back and help others!
– Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!
– COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!

If you are reading this & you hear that little voice….and your gut is telling you to GO FOR IT…I want to hear from you! 

I am accepting applications for brand new 2015 LadyBoss Academy. 

If this is something you have been considering, or KNOW you were meant for more - let's team up and get started!! I CANNOT WAIT to help you build YOUR Destiny!!


In 2 years I have franchised myself 2 times and just last week the opportunity 
to franchise myself again for the third time arose.

If you have watched me over the last 27 months then you know that I am very 
serious about my business and have no plans on slowing down.


I am a 2014 TOP 10 ELITE COACH and a SUPERSTAR diamond coach.

And for a VERY limited time you have the opportunity for join my team before 

my third business is opened.

So basically this means that I will be placed under you!!

A top ten coach placed under your business center.

Do you how many people would die for this?

I wish I had a top ten coach under me.... that is for sure!

Volume= income BABY!!

I will be doing a video tomorrow that explains this opportunity in more detail so 
be sure to tune into my A Fit nurse page but, basically if you have ever even 

considered for one small second on becoming a coach... THE TIME is NOW!!!


I even made a new team training site to make sure that YOU benefit from the 

most from this golden opportunity because I want nothing more then to PAY 

THIS FORWARD to other mama's like me.

The clock is ticking so better get a move on. Once it is gone then it is gone til I 

am able to franchise myself again.


I so wish that I could have joined with an opportunity like this!
APPLY BELOW
Or... Email me at afitnurse@gmail.com

((NOTE: Not accepting current coaches as this time. I would LOVE to help EVERY coach, but I have to be a bit picky about where I spend my time... otherwise I think my team and family would abandon me haha I appreciate your understanding! xo ))









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5 Morning Habits to Boost Your Metabolism

Boosting metabolism in the morning with coffee.

There are some simple ways to boost your metabolism right when you wake up. Turn each of these tips into morning habits and you’ll be on your way to an increased metabolic rate, more calories burned, and a healthier feeling overall.

5 Ways to Boost Your Metabolism in the Morning

  1. Exercise. Get moving with some exercise right when you wake up to boost your metabolism. It doesn’t have to be a full-on workout if that’s not your thing, but you should do at least five minutes of exercise or stretch to get that metabolic rate going right away. Stronger muscles also increase the metabolic rate, so try to fit in a couple of muscle-building exercises like pushups or situps. It’s best if you can also do a workout later in the day that will help build muscle if you don’t have time in the morning.

  1. Eat breakfast. Your body needs to be properly fueled to help boost your metabolism in the morning, so eat a healthy meal to support it. Make sure you are filling up on food that will keep you satisfied and energized, like protein and fiber. Try something with eggs and other protein-filled ingredients like a filling ham 'n quinoa hash with baked eggs. Learn more about what to include and avoid in power breakfasts on my blog.

  1. Drink caffeine. Have a nice cup of coffee or tea in the morning! The caffeine will help boost your metabolism as you are waking up. If you need flavor in your coffee, try adding some cinnamon and a dash of milk. Try to keep it to one cup in the morning, so you don’t risk dehydration. I know how difficult that can be; I love coffee, too! Just remember to savor that one glorious cup per day.

  1. Drink Water. To help boost your metabolism, drink a large glass of water every morning when you wake up. After a night of sleep, your body will need some extra hydration to start burning calories and producing energy. Add a twist of lemon and lime to give it a little extra flavor! Or, there are plenty of other options to add some extra flavor to your water.

  1. Pack your food. Prepare your food for the day in the morning. This will help you control what you are eating so you can choose the foods that will help boost your metabolism throughout the day.

A healthy start to the day is the best way to boost your metabolism! Keep incorporating these healthy habits into your morning and you’ll be on your way to a more energetic day. As a certified Beachbody coach, I am available to give you one 1:1 support and motivation as you take these steps to boost your metabolism. Schedule an appointment with me to learn more about the coaching options that are available to you!
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Monday, May 11, 2015

Team Royal Republic: New Beachbody Coach Training

Excited to Open the Royal Republic Lady Boss Academy: New Coach Training & I'm looking for women who are READY to make a change! 

Ever feel like you were MEANT for something greater... but haven't figured out what that looks like? I had this gut feeling that I was meant to do something amazing, but I got so caught up in a J-O-B that completely stressed me out...that I kinda stopped dreaming for awhile. 

I could NEVER have imagined that Insanity would lead me to my passion. 
I am so in love with this business- my mission is to share the opportunity that helped me create freedom in my life.



With 2.5 years of experience under my belt, I am excited to share what I have learned and teach YOU how to build MASSIVE success with Beachbody —> which turns into MASSIVE freedom & the ability to bless others in your life.

Beachbody has completely changed our lives.

-- I am a 2x Elite Coach with an incredible team that I love heart emoticon
-- A 2014 Top Ten coach Superstar Diamond.
-- We no longer live paycheck to paycheck.
-- We live debt free- finances used to be a HUGE stressor for me
-- We can live where we want, travel, and pay huge vet bills without sweat
-- We have set up our FAMILY for success before our family grows.
-- We have freedom to build OUR family’s dreams & to HELP others…

So appreciative I've been able to create a future with HOPE, stability, support, 
FREEDOM.




Who am I? Just a mother of three, registered nurse who wanted nothing more then to stay home with her babies and ditch the shift work. I was tired of putting on a bandaid with medications to treat illness and disease. I wanted nothing more then to prevent these horrible illnesses from every happening. Becoming a coach not only has allowed us to create a life of freedom but it helped me stay accountable to my fitness goals, build a team of AMAZING women & men, and help a ton of people in the process.


Besides helping you find a fun & easy balance to working out and eating healthier, I’m here to remind you that it's okay to DREAM BIG and enjoy the little things in life.




Royal Republic is made up of dreamers...but more importantly.... DOERS. From Registered nurses, to health care professionals, pet mommies, to new mommies, to professionals sick of the nine to five, we are a FAMILY of people who care about helping other people. 

We are not afraid of putting in the hard work to set ourselves up to create a LIFE by DESIGN!




INCREDIBLE things can happen when you commit. I feel like it's my responsibility to share this blessing with others who were in my shoes and pay it forward. 

I didn't have business experience, training or the "know-how" before I got started... but I did have
-- VISION
-- DRIVE
-- DETERMINATION
-- I was Coachable, willing to show up and learn
-- I was ready & motivated to make changes and create freedom for my future family
-- I was Excited to help, support & encourage others
-- I was Serious about wanting to create more income 
-- A DESIRE to DO MORE, BECOME MORE and EXPECT more of myself

This business isn't for the QUALIFIED… its for those who are COACHABLE and not looking for a “Get RICH Quick Scheme!”

It’s for the person who is willing to JUMP and build their wings on the way down!

Your story may not exactly mirror mine, but I am looking to connect with women who can RELATE to me because I KNOW that I can lead them effectively (And it will be more fun for both of us!) 


If you….
– KNOW you were meant for something greater…
– WANT to create independence & freedom for you & your family {or future family!} BUT also feel a calling to give back and help others!
– Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!
– COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!

If you are reading this & you hear that little voice….and your gut is telling you to GO FOR IT…I want to hear from you! 

I am accepting applications for brand new 2015 LadyBoss Academy. 

If this is something you have been considering, or KNOW you were meant for more - let's team up and get started!! I CANNOT WAIT to help you build YOUR Destiny!!


In 2 years I have franchised myself 2 times and just last week the opportunity 
to franchise myself again for the third time arose.

If you have watched me over the last 27 months then you know that I am very 
serious about my business and have no plans on slowing down.


I am a 2014 TOP 10 ELITE COACH and a SUPERSTAR diamond coach.

And for a VERY limited time you have the opportunity for join my team before 

my third business is opened.

So basically this means that I will be placed under you!!

A top ten coach placed under your business center.

Do you how many people would die for this?

I wish I had a top ten coach under me.... that is for sure!

Volume= income BABY!!

I will be doing a video tomorrow that explains this opportunity in more detail so 
be sure to tune into my A Fit nurse page but, basically if you have ever even 

considered for one small second on becoming a coach... THE TIME is NOW!!!


I even made a new team training site to make sure that YOU benefit from the 

most from this golden opportunity because I want nothing more then to PAY 

THIS FORWARD to other mama's like me.

The clock is ticking so better get a move on. Once it is gone then it is gone til I 

am able to franchise myself again.


I so wish that I could have joined with an opportunity like this!
APPLY BELOW
Or... Email me at afitnurse@gmail.com

((NOTE: Not accepting current coaches as this time. I would LOVE to help EVERY coach, but I have to be a bit picky about where I spend my time... otherwise I think my team and family would abandon me haha I appreciate your understanding! xo ))

Dream Big! Live Free!

For more information on our team and training available check out my coach training site:


Teamroyalrepublic.com 


Access to the team site, 1:1 mentorship from a top 10 coach, weekly coach calls, and weekly team trainings are available. 


What are you waiting for! The golden egg opportunity will close on May 26th.



Join our team that is in the top 10 out of 300,000!!!


This is available to NEW coaches only. Cannot be an existing coach to apply for this opportunity. 


EMAIL ME at AFITNURSE@GMAIL.COM or fILL our the APPLICATION BELOW:








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