A Lotta Tabata || 4-Minute Total Body Toning Workouts
If you’re short on time (aren’t we all?), you CAN still get in a workout. Between carpools, family, and work, sometimes getting to the gym is hard, SO here’s a little…
Workout
12 Months of Transformation, Month 9: Get Outside and Move!
Just like that, another month has come and gone. Can you believe summer is OVER?! Wasn’t it just yesterday we were eating popsicles by the fistful and spending our days…
Hotel Room Workout | My 5 Go-To Bodyweight Moves You Can Do Anywhere!
Working out does not have to be difficult! Whether in a hotel room or at home doing your daily routine, I have good news for you. You don’t need a…
Myth Busting | Lifting Weights Makes You Bulky
Okay, ladies. It’s time for a little #realtalk #toughlove from yours truly. There’s a myth circulating in your gyms, in your conversations with your girlfriends, and in the back (or…
Screen Time Killing + Boredom Busting Workout for Kids of All Ages (even 40+!)
In the midst of trying to occupy my kids’ time over the last few weeks (hello, summer), I made a mental list the other day of things Chris and I…
My Biggest Mom Regrets + Time to Focus on Family || Months Six & Seven
Because it really is all about family. So much so, in fact, that this month’s theme post is actually being posted today, June 19th, instead of its scheduled date three…
GIVEAWAY || Lifetime Access To The TRANSFORM App For Two + Summertime Workout And Recipe Roundup
Ahhh summertime! The joyous (translation: stinking HOT) season here in Arizona full of pool time, popsicles, and playing with my kids. However, it’s also a time of pressure to cram…
Heidi’s Daily Hugs || 12 Ways to Treat Yourself without Breaking Your Diet!
Years ago, when Chris and I were first married, a dear friend shared with us what they said was their secret to marital success. They said, when life gets tough,…
The Procrastinator’s Guide to Transforming Your Time Management Skills
Raise your hand if you’ve ever said the words, “There just aren’t enough hours in the day!” Now raise your hand if you say that phrase almost every single day….
Our 12 Month Transformation, Month Five: The Power of Being a Woman
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us….
Get Outside and Celebrate Earth Day!
If you stop and look around, this planet we live on is pretty dang amazing! Amidst all of the craziness of our daily lives, I think we tend to take…
Deep Tissue Massage Ball for Myofacial Release || What, Why, and How + Top Exercises
That’s it. I’m officially old. It’s not my recent birthday or my growing kids that have me convinced I’m aging. It’s that I’m writing yet another post aimed at flexibility and…
Our 12 Month Transformation, Month Four: Prep & Plan!
You know what they say, April showers bring May flowers! And while I am sure this is true for Mother Nature, it actually applies to so many areas of life….
Mommy & Me Tabata Workout
My days seem to be JAM packed from 6am to midnight (and sometimes later!) with carpooling, errand running, business meetings, activities with the kiddos, and maybe a few minutes alone…
Panting w/ Your Puppy! Workout Ideas + a Million Doggone Reasons for YOU to Get a Dog
Years ago, when my baby was still a baby, I absolutely loved coming up with fun mommy and me type workouts. Whether it be baby wearing, or stroller-based exercises, I…
10 Foam Rolling Exercises, Stretches, and Mobility Movements
Ahhh…foam rolling. This long, cylindrical piece of gray foam has seriously been a game-changer for me. Not only in helping this nearly 36-year old body feel 20 again, but also…
Foam Rolling 101: The Basics + How to Choose a Foam Roller
I am somewhat in denial that I am turning 36 (yes, THIRTY-SIX!!!) at the end of this month. I am officially in my late thirties, which means I’m on the…
Sharpen the Saw || Unplug and plug IN to LIFE!
Okay you guys, tonight begins one of the absolute most difficult (for me!) yet most rewarding days of the year. It’s the National Day of Unplugging! That’s right—a whole day…
Our 12 Month Transformation, Month Three: Hydration!
It’s March 6th, and in true Heidi fashion, I’m already SIX days late posting my new 12 Month Transformation theme of the month! I was so busy trying to make…
Month of Love: 10 ways to show your kids you LOVE them!
February is FLYING by! Why is it that January always seems like 84 days long, but then February feels like it is over before it even starts?! This month of…
Feel the Love…and the Burn! || Ultimate Couple’s Workout
Dinner and a movie is nice, but have you tried a sexy, sweaty Valentine’s workout to celebrate?! It’s no secret that Chris and I are anything but traditional, so it…
Aggression Therapy + Self Defense = MMA || My Newest Fitness Obsession
Ever have a super hectic day? You know the kind: You’re late to work, you spilled coffee on your new shirt, the bank account isn’t looking quite as full as…
At-Home Body Sculpting || Sexy Back + Shoulder Shaper
We’re almost through January, you’ve been sticking to your resolutions and feeling good, but then, as it always does, reality strikes, life gets busy, and that daily gym goal seems…
All I Want For Christmas is…A Brand New Booty!
I may not have a big white beard or live at the North Pole, but I can grant Christmas wishes just about as well as ol’ Saint Nick himself! That…
Thanksgiving Is Over—Now What? Moves to Get You Back in the Grind!
Ahhh…Thanksgiving is full of so many amazing things—food, family, food, fun, and did I mention food? From pie to sweet potato soufflé to rolls to turkey, I certainly enjoyed all…
It’s Getting HOT in Here || 10 Tips for Menopause Survival
Okay, ladies. We gotta’ talk about something. I know that women sometimes feel like the word “menopause” has this totally un-sexy connotation associated with it, but I wanted to follow…
Workout Wednesday: Morning Motivation
You know that whole “out of sight, out of mind” thing?! Ya, it’s totally real. After being a trainer for over a decade and tweaking my own daily habits time…
Relieve Achy Knees with These 3 Simple Moves
I can’t tell you HOW MANY TIMES Chris and I have heard complaints about achy knees stopping people from getting their workouts in, and even more so, stopping them from…
America’s Fittest Couple 2 Workout + Entry Giveaway
**Congratulations to our free entry giveaway winner—Danielle Duncan!** Gosh, every single time I look at all these amazing results from last years America’s Fittest Couple Challenge, I am floored! The…
Tip of the Day: Couch Potato Workout
Need to veg out and lose yourself in your favorite show (I’m looking at you This Is Us!) but also need to workout?! Don’t worry, we’ve got your back!…
Booty-Lifting, Muscle-Hugging Leggings = A Girl’s Best Friend
Whoever says diamonds are a girl’s best friend clearly has no clue what a good pair of leggings can do for her backside. Booty-lifting, muscle-hugging LEGGINGS may be hard to…
The Essentials || My Workout Playlist
I’ll be honest, as much as I LOVE the idea of sticking my Beats on (seriously, best headphones ever!) and getting in the zone while I work out, most of…
Fit in 9 Minutes: The Busy Woman’s Workout
With four kiddos and all of the activities that go along with those four kids, if transformation wasn’t our business, I’m not sure how we’d ever get to the gym….
Life Hacks: 5 Flat Belly Secrets Revealed!
Okay guys, summer is in full force, the weather is hot, and dipping in a pool or the beach is almost inevitable. Time to bust out the bathing suit! Ladies,…
Beach Bum: Increase your calorie burn and build your body at the beach!
While life can get pretty hectic for the Powell Pack, it’s never too busy for our favorite family tradition—beach week! Every summer we skip town and head to California for…
Fit On The Job! 6 Tips + 14 Exercises for the Desk Bound Professional
I know that I’m very lucky to have a job that centers around health and fitness, but I also know that is not the norm! In fact, what is…
Unleash the Beast: 6 Simple Steps to Finding Your Inner Runner (Pun Intended)
Wannabe runners…this one is for YOU! How many times have you wished you had what it took to be a runner? Maybe you even started training for a half marathon,…
Oxygen Magazine Booty Building Workout
Summer is comin’ in hot (quite literally here in AZ), which means it’s time to tuck away those shape hiding sweaters and jeans and bust out the shorts and swimsuits….
Friday Faves: What’s on My Feet 2.0
Let’s be honest about something…NOT all shoes are created equal. This couldn’t be more true when it comes to what we wear on our feet while working out (yes, I’m…
Fitness is Fun: Pilates
Of all of the forms of fitness Chris and I have tried during our “Fitness is Fun” journey, Pilates is—by far—the most commonly asked about exercise from our friends, family,…
Fitness is Fun: Pole Fitness
Okay guys, we’re nearly a month into those New Year’s Resolutions, and you’re still (I hope!) going strong! Sadly, it’s about at this time of year that that fire…
Fitness is Fun: Aerial Silks
If there is anything I can spread awareness about, it’s that healthy living should be a lifestyle, not a quick fix. And if you’re anything like me, you need…
Fitness is Fun: Barre Ballet
Without a doubt, one of the biggest struggles I hear for why people stop exercising is, “It’s so boring. I have a hard time doing the same thing over…
C-Section Solutions: How to Eliminate the Pooch and Reduce the “Tummy Shelf”
Just in the last 2 weeks alone, I have randomly met THREE different moms who have asked me the same question. Then while reading my social media comments, I realize…
Top 10 At-Home Exercises for Total Body Toning
A few weeks ago I shared my 11 Life Hacks for Moms relating to all things LIFE, more specifically how to balance the nutrition side of it as a busy…
Underarm Flab Frustration: The Gym Mistake That’s Keeping You From Sexy Arms
If I’ve heard it once, I’ve heard it a thousand times—women want sexy, sleek, toned arms and are willing to do just about anything to get them. But what if…
Back to School Workout Ideas: From Toddlers to Teens to You!
Back to school equals “back-to-reality,” and for the Powell Pack, that means three kiddos in school and all four in various sports (cue the eye roll and extra long sigh)….
Olympian Couch Potato Workout: Rio Edition
It’s my favorite time of the year! Well, favorite time of every four years—it’s time for the summer Olympics! Is there anything better?! Nope…I think not. Not on TV, at…
Diastasis Recti: Closing the Gap
Ok, here it is! Girl to girl, we need to discuss something I THINK is more common than I’ve ever believed! I’m getting a little personal and a little science-y…
Build-A-Booty Workout Video with The Glute Goddess
After my last booty building workout vid with Deborah Goodman (aka, The Glute Goddess), the requests for more apple-bottom tips came ROLLING in. So naturally, in an effort to help…
The Glute Goddess’ “Best Booty On the Block” Workout
If you watched my “What NOT to Do at the Gym” video a few weeks ago, you may have noticed my sweet husband believes my butt obsession has gotten a…
My Top 4 Fat-Blasting Cardio Workouts
I hear it all the time: “I don’t have time to exercise!” And while I know we’re all sooooo busy, I also know that it is very possible to get…
March Madness!!!! A Powell Pack Family Workout
Okay, I’ll admit it. I am not exactly what you would call a sports fanatic, but somehow my oldest son Matix has become one of the most sports savvy kids…
Extreme Transformation Sneak Peek Workout
Today is the day we’ve been waiting for! Although Christmas is only three days away, today is even, dare I say, more exciting than the holiday for Chris and me…it’s…
My 11-Week Booty Building Workout | Featured on Dr. Oz
If you follow me on social media, you may have noticed I’ve been a bit focused (okay, obsessed!) with shedding my pancake booty in favor of bigger, more toned buns!…
Powell Pack Workout | Deck of Cards: Thanksgiving Edition
Thanksgiving is only a few days away…which means lots of stuffing, mashed potatoes, rolls (my fave), turkey, pumpkin pie, and probably a handful of other pies too! These all-too-delicious foods are…
National Take a Hike Day!
Living in sunny AZ, Chris and I are so blessed to have over 300 days a year of perfect hiking weather. Not to mention, we’re just around the corner from…
Transformation Tip | 5 Minutes to Fight Fat and Get Fit
Yep, you read that right. Only 5 minutes of daily exercise can make you fit and help you reach your weight loss goals. Really…I’m not kidding. Five minutes—only 5 teeny…
Halloween Candy Workout: Family Style!
I’m sure I’m not alone when I tell you it’s a pretty exciting time at our house, because…Halloween is tomorrow! My kiddos are over-the-moon excited to dress up in their trick-or-treat…
Body and Brain Workout for Our Next Generation
Body and Brain Workout for Our Next Generation By my one and only, Chris Powell Our children are our future. Unfortunately, many of them are growing up without any knowledge…
I am a trainer and transformation specialist on ABC’s Extreme Weight Loss. But, first and foremost, I am a wife, a mother, and a woman. I believe in working up a sweat, crinkling your eyes when you smile, and full belly laughs. Grab your iced coffee (one pump of mocha, no sweetener please!) and join me here, where I offer tips on fitness, family & favorite recipes.
