exercise Archives - Page 2 of 4

11 Tips for Stress Management

Do you ever feel so overwhelmed that you’re tempted to just hide in your room all day? Guys, it happens to all of us. Life

March 31, 2020 No Comments

Total Body Burner: At-Home Kettlebell Workout

Have you ever heard the saying that abs are made in the kitchen and summer bodies are made in the winter? They’re both true, and

March 6, 2020 2 Comments

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

February 14, 2020 16 Comments

Why Loving Yourself Is Better Than a Magic Weight Loss Pill

It’s the month of love, and it’s always during this month that I’m reminded to step back and check in with the most important person…me.

February 12, 2020 4 Comments

Transform Your Super Bowl Party: Workout + Super Snack Tips

So someone told me there’s a football game on this weekend? KIDDING! I may not be the biggest football fan in the world (I’ll save

January 31, 2020 3 Comments

Get Your Body Moving: Dance Workout Routine

Before you read on, move your coffee table and grab your dancing shoes because it?s about to go down! YOU GUYS! In case you haven’t

January 25, 2020 1 Comment

Two Secrets to Nailing Your Transformation Goals in 2020

January 12th. That’s the day every year, based on research from Strava, that millions and millions of people report that their New Year’s Resolutions have

January 9, 2020 2 Comments

The Best Ways to Kick off 2020 + Find Motivation to Work Out

Is it just me, or is there something so magical about a fresh start? Even though it means the end of a weekend, I’ve always

December 30, 2019 6 Comments

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

December 16, 2019 14 Comments

Back to School = Back to You: Busy Mom Power Promises for Transformation Success + a Giveaway

Lunches are prepped, bags are packed, and as the final buses pick up the kiddos, the real MVPs of summer break?us busy moms (and dads)?can

August 15, 2019 1,908 Comments

Benefits of Adding Resistance Bands to Your Workout + My Favorite Banded Moves

Whoever said diamonds are a girl’s best friend obviously never had a set of resistance bands…or a Marshmallow Dream Bar, for that matter. 😉 You

August 12, 2019 22 Comments

No Gym, No Problem: Workouts on the Go

If my life had a theme song, it would probably be “On the Road Again.” Seriously, between business trips, family vacations, and everything in between,

July 29, 2019 27 Comments

5 Workouts You Can Do Anywhere

Whether you’re a busy being a mom, focused on your career and job aspirations, studying for a degree, or traveling nonstop, everyone’s days are filled

February 18, 2019 3 Comments

7 Workout Moves You’re Doing Wrong + GIVEAWAY!

Time to tackle those goals and prioritize your dreams to make this your best year ever. If exercising and healthy living are at the top of your resolutions list but?

January 3, 2019 263 Comments

Busy Mom Water Jug & Couch Workout

Life is busy but that doesn?t have to stop you from working on your Transformation! Here is a quick and easy workout that only requires a few minutes and a couple of?

December 22, 2018 2 Comments

My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced

Say hello to My 10-Minute Anywhere Workout. At-home, on vacay (because holidays!), sitting at soccer practice, or tied up in a hotel room (not LITERALLY tied

November 6, 2018 2 Comments

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

September 6, 2018 2 Comments

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

August 30, 2018 24 Comments

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

June 20, 2018 3 Comments

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

June 3, 2018 28 Comments

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

May 11, 2018 4 Comments

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

April 9, 2018 23 Comments

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

April 5, 2018 48 Comments

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

February 1, 2018 2 Comments

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

January 24, 2018 10 Comments

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 souffl? to rolls to

December 2, 2017 4 Comments

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

October 6, 2017 26 Comments

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

September 15, 2017 20 Comments

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

August 16, 2017 14 Comments

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

July 31, 2017 No Comments

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

July 13, 2017 5 Comments

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

June 23, 2017 14 Comments

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

June 7, 2017 14 Comments

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

February 1, 2017 11 Comments

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

January 24, 2017 7 Comments

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

November 14, 2016 63 Comments

#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

September 13, 2016 27 Comments

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

August 27, 2016 145 Comments

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

August 23, 2016 37 Comments

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

August 19, 2016 3 Comments

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

June 15, 2016 13 Comments

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

May 25, 2016 19 Comments

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

May 19, 2016 32 Comments

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

May 13, 2016 17 Comments

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

April 28, 2016 50 Comments

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

March 24, 2016 9 Comments

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

March 14, 2016 12 Comments

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

February 20, 2016 13 Comments

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

February 16, 2016 35 Comments

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

January 14, 2016 25 Comments

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

January 11, 2016 16 Comments

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

January 8, 2016 44 Comments

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

January 6, 2016 115 Comments

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

December 22, 2015 110 Comments

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

December 20, 2015 8 Comments

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

December 10, 2015 89 Comments

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

November 23, 2015 8 Comments