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…
"exercise"
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…
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…
Are we sick of Donuts + Macros yet? Nope, and here is why…
NEWSFLASH: Did you know you can actually USE excess calories to build a firmer booty?! NO JOKE…and if you don’t know this by now after following me for this…
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 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…
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…
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!…
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….
Six Tips for Diet Success
Keeping to a meal plan or diet long-term can seem daunting. How am I supposed to eat healthy forever?! But the truth is, long-term success means replacing bad habits with…
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…
What Are Hips Dips & Why You Should Embrace Your Perfectly Imperfect Self
A few days ago, I took to social media to expose a little truth behind the “Hip Dip” trend that appears to be growing like wildfire in the fitness world….
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,…
My Top 5 Ways to Fall In LOVE With Your Body
The Month of Love is officially here. <3 Typically, we associate this month with showering our significant other, friends, and even our kids with love and affection (and loads of…
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…
Be Kind to Yourself || Words of Affirmation + Inspiration Bangles
Loving who we are, with our imperfections and all, is crucial to a happy and healthy life…in my eyes at least. In fact, if you didn’t know, my tagline is…
#MomLife: 11 Life Hacks for Getting Fit
“Having four kids is kind of like, you’re drowning—and then someone hands you a baby.” – Jim Gaffigan. Seriously, every. single. time. I hear this quote, I absolutely die laughing,…
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)….
Kids’ Fitness Book Roundup + GIVEAWAY
I cannot believe it’s that time of year again! There seems to be a slight pause in summer when everyone is getting on each other’s nerves, and I’m like, “K,…
Record-Breaking At-Home Transformation || Jacqueline’s Story
Are you ready for an at-home transformation that is definitely one for the record books? Jacqueline is a close friend of one of our team members, and when I first…
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…
A Perfect Summer Day Series: The Powell Pack in Arizona
Even though we live in the HOTTEST possible place in the U.S., we absolutely love summer! The kids are out of school, which allows us the freedom to have more…
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…
Junk Food Triggers: How to Wipe These Bad Boys Out for Good!
FACT: Consuming too many calories will result in weight gain. Simply put, it is “calories in vs calories out.” If you consume more calories than you burn in a day,…
Transformation Tip: Accountability Calendar
Keeping your health and fitness goals on track while juggling a busy schedule can be so difficult— trust me, I totally get it! I must say that after years of…
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…
5 Spring Break Activities for a Fit Family
The weather is warming up, flowers are blooming, and spring break is here for the Powell Pack. I love this time of year in AZ—the sun is always shining, and…
My 5 Gym (and Home Gym) Must-Haves
Getting to the gym everyday is nearly impossible for us busy mamas, and not all of us have a full home gym at our disposal to use in a pinch…
Ask Heidi: Do Waist Trainers Actually Work?
As women, it is so common to want to have a tiny, feminine waist, and sometimes that desire for perfection causes us to go to great lengths to achieve what…
5 Steps to a Powerful, No Fail, New Year…and Beyond
I am so excited and honored to be a part of the Kohl’s #MakeYourMove campaign! This movement celebrates and encourages us as we strive to improve ourselves and our lives—two…
Rapid Fire—Volume 2
As much as I love sharing instructional, informational videos with all of you, let’s be honest—the real fun happens when Chris and I strip down (figuratively, of course…
PCOS + Carb Cycling = A 9 Pound Miracle!
Polycystic Ovary Syndrome (PCOS) is a common endocrine system disorder that affects between 5-10% of women of childbearing age. Many of the ladies we work with on Extreme Weight Loss…
Ask The Powells: How Can I Structure My Meals?
It’s a brand new year, the fire is lit, and you’re ready to do what it takes to reach your health and fitness goals…the only problem is that your schedule…
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…
Why I Transitioned from CrossFit to Bodybuilding
I’ve had a handful of people ask why I switched from CrossFit to bodybuilding. The answer is simple, but long. Here goes… I live by the “why not” theory. We…
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…
Friday Faves | Winter Workout Wear
Summer is long gone, fall has come to an end, and those frigid (okay, maybe not in AZ) winter temps are rolling in…you know what that means?! A new winter…
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…
Stressed Out?
*Originally posted April 10, 2014* Stress. It’s a feeling experienced by everyone. Sometimes you might feel like you’re barely hanging on by a thread, and at other times you might…
Combating That Time of the Month
You know what I’m talking about. That time of the month when you burst into tears for no reason, or get totally annoyed by the tiniest things (like the sound…
The Scoop on Supplements
I get a lot of questions about supplements: What do I think about this one? Does this one really help you lose weight? I’m pregnant (or nursing)—can I drink this…
Meet the Powells: Where Do We Get Our Energy From?
From the outside, it may appear that Chris and I have these crazy-unlimited reserves of energy on tap and ready for use at all times!! In fact, we have gotten…
EWL: The One-and-Only, Stunningly Gorgeous Hannah
Last night was definitely bitter sweet. The final episode of each season brings both a huge amount of pride and gratitude, as well as a good dose of nostalgia and…
Extreme Weight Loss: Our Fit Fashionista – Kim!
Ladies and gentlemen…our Fit Fashionista, Miss Kim Williams!! It was quite the year for Kim, and the journey definitely wasn’t all smooth sailing, but by now you know that no…
EWL’s Jackie: A Journey Toward Self-Love and Forgiveness
Throughout the last 5 seasons of EWL, I find myself often talking about how our peeps impact our lives much more than we feel like we could possibly impact theirs. This statement…
Extreme Weight Loss: Mitzi!
Two painful addictions, one incredible woman…Mitzi’s story is truly remarkable. From the moment we met, I fell in love with everything about Mitzi: Her zest for life, determination to make…
Commercial Break Workout: Total Body Blaster
Who’s ready for another Commercial Break Burn during tonight’s episode of Extreme Weight Loss?! No better way to spend this Tuesday night…or really any night for that matter: Getting fitter yourself while watching…
Protected: Exercise Movement Glossary: Chest Press
There is no excerpt because this is a protected post.
My Bikini Booty Mission: Featured @ Women’s Health Mag’s “Well-Thy Home”
“A weekend in the Hamptons” was something I had only heard of and dreamed of someday doing. Thanks to Women’s Health Magazine and Domino Magazine, this dream came true last…
EWL: Our One-of-a-Kind Pearls!
Sis, *Every Pearl is unique, no two are alike. *There is no way for an oyster that hasn’t been wounded to produce pearls, because a pearl is a wound that…
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.
