Short-Shorts Thigh & Booty Sculpting Workout

Spring’s almost here and we’ve had a few warm days down here in SC!  Try to look past my pasty white winter legs (they’ve gone far too long without a daily dose of vitamin D). And for the record, I’m really not a fake-n-bake-tanning-bed kinda girl. Anyway, regardless of the fact that I can’t work on my tan, I thought I could at least get a jump start sculpting and toning my thighs for warmer weather. And these moves really did the trick. I also really felt these moves in my obliques, which was a nice little surprise.

If you have ankle weights laying around – Grab ’em!! I did the first round without ankle weights. For the second round I tried the 3 lb-ers, and that wasn’t gonna happen, so I dropped down to a pair of 1 lb ankle weights. I know, I know – 1 lb is pretty pathetic sounding – but we’ll see what you have to say after you try it! Also if you have long legs (like me) the more challenging additional weight will be, because you have a longer leaver arm. I know it doesn’t look like much, but I was seriously feeling these even without the ankle weights!

Short-Shorts Thigh & Booty Sculpting Workout

Do each move, 25x on each side. Complete the circuit 2 times thru!
I challenge you to do it 2 – 3 times a week. Want a real challenge? Try increasing your ankle weights every 1-2 weeks!


Equipment I Used:
1 – 3 lb  ankle weights


Lateral Hamstring Curl: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Do this for 25 reps, repeat on left leg.

 Lateral Hamstring Curl with Knee Tuck: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Then keeping your leg parallel to the ground, draw your knee up towards you. Return to starting position. Do this for 25 reps, repeat on left leg.

Stir it Up: Stand facing a wall or chair, resting both hands lightly on it for support. Keeping your toe pointed, draw your right knee up in front of you. Leading with your right foot extend your leg out to the right. Trace your foot in a large circle (think as if you were skimming the rim or a huge barrel with your foot). Return to starting position. Perform 25 reps, repeat on left side!

Trainer Tip: for the next two moves try keep your toe pointed and turned slightly inward (think pigeon-toed) this really targets the gluteus medius and gluteus minimus (the upper outside area of the booty). 

Side Thigh Slimmer: Get down on all fours, extend your right leg back keeping it straight. Keep your leg parallel to the ground and straight, draw it out to the side, only until it’s in line with your hips (think as if you are tracing the number 7 into the air with your foot) draw your leg back down in, towards your body. Return to starting position by extending your leg back up again. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

Side Sculpter Sevens: Lay on your side. Bottom leg should be slightly bent and abs are engaged. From here kick your top leg up keeping it straight, then kick it out in front of you. From this position, lower your leg down in front of your body then return to starting position. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

What are some of your favorite moves to prep for warmer weather??


I ♡ DIY: Pinterest-Inspired Mason Jar Storage

mason jar storage idea

What can I say I was inspired by Pinterest! I make things like my energy bites and protein date bars on the regular and I kept finding myself having to deal with a variety of powders, meals, grains, and granules. Ain’t nobody got time for that; in the time I’d spent opening and closing all the bags and boxes I could’ve finished making the recipe, driven to the gym, and started my workout! I just wanted to be able to conveniently grab the ingredients, make my recipe, and go – so after scoping Pinterest I found a solution and  wanted to share this DIY with you!

You could also use this idea for organizing and storing anything in your home that you use frequently – makeup brushes, hair elastics, bobby pins, craft supplies, pens, paintbrushes, etc.

mason jar storage how-to

I just went to home depot and found a kitchen shelf insert that was the exact fit I needed to under-mount above my kitchen sink. I’d be lying if I told you I actually did this project solo, I had a lot of help – okay mostly my husband made this happen – but after seeing him do it I’m confident I could’ve done it myself (He’s just a little more patient than I am). We did a test piece just to make sure it would secure the way we wanted. And it’s perfectly alright if your gorilla glue squirts out past the edges, because unless it’s way up high no one is going to see it! Also be sure to measure and space them out enough so that you can easily unscrew them!

Tools I Used:
gorilla glue 
13 Large Mason Jars
Shelf Insert
13 1/4″ screws
Tape Measure


I love the way it looks and it’s cut down on prep time! Functional and cute – that’s a win in my book!

Have you ever done a Pinterest inspired DIY project? What was it? I’d love to hear : )


Lean & Green Turkey Burgers!

Lately I’ve been eating grilled chicken like its my ‘yob’. We usually grill on Sunday and by Wednesday/Thursday we’re at it again (still not sure how two people eat as much as we do, cause I feel like I’m always going grocery shopping). Also, I say “we” but let’s be real, this guy is the one doing all the grilling. I mean why get in the way of a good thing right?  Pretty sure he’s got the whole grilling thing on lock.


Anyway, grilled chicken breasts are a staple in my diet…but variety is the spice of life! That being said, I’m working to apply this to my own life becuase I can eat the same thing day in and day out for a while. And although I would say what I eat is balanced, I do have a tendency to get stuck in food ruts. But I can only eat the same thing for so long, once that craving for something different strikes, its like nothing I’ve been eating is satisfying anymore.

Turkey burgers were long overdo for another debut, seeing as they’ve been out of the rotation for a while. Burgers always remind me of  summertime. I know, I know… it’s barely even spring, but who says you need summer weather to eat summertime foods?? I laced these with arugula, diced bell peppers, onion, and spices so they are bursting with flavor and texture. Not gonna lie, I make a mean burger and here’s how I did it:


1 lb 99% fat free Ground turkey mixed with:
1/4 cup egg whites
2 TBS olive oil
2 tbs cut chives
1tbs minced garlic
Generous handful of finely diced: yellow onion, green and/or red bell pepper, and jalapeño (optional)
black pepper
fresh thyme
Big handful of fresh arugula (I like to tear it up a bit, by hand)

Create burgers (I made 5). Cook on medium heat for about 8mins on each side, or until fully cooked (juices should run clear)!

Serve over a bed of spinach & sautéed mushrooms & brussels.


What’s your favorite burger recipe?? I’d love to hear 😉


25 Min HIIT It Up Workout!

Workout ideas are always running through my head. I usually come up with workouts one of two ways; either while I’m in the shower or during a really intense spin class. I’ll be giving it everything I’ve got, dripping in sweat, and suddenly instead of focusing on how much I want to quit, I’ll get brain-fog,  zone out, and design a workout in my head – pretty awesome coping mechanism if you ask me.

Anyway, I’m always “researching” workout ideas. From going to fitness classes, YouTube, Pinterest, to fitness magazines, and books….not sure I’m even willing to admit how many hours I spend doing this. But let’s just say it’s a lot.

Lately I’ve been focused on ideas for workout structure, sequence, and timing rather than the just exercises themselves. Think triceps dips with alternating kicks – a nice total body move, but not something you think of as a high cardio exercise per se. But, do this movement right after a round of four quick, high-intensity moves…takes those  triceps dips with alternating kicks to a whole ‘notha level.

For this total body workout I wanted something that would give me the most bang for my buck in a short amount of time.  I felt this mostly targeting my glutes and legs.Try it out and let me know what you think! Also,best thing about working larger muscle groups helps your body burn more fat!

Grab a pair of dumbbells and do this routine 4 times through!

25 Minute HIIT It Up Workout:

Equipment I Used:
Interval Timer App (free)

Timer for HIIT Moves:
4 Sets  interval cycles (number of moves)
15 seconds of HIIT (High)
seconds of rest (Low)
set the repeat option to “ON” for 4 cycles.

Timer for Sets A and B:
2 Sets  interval cycles (number of moves)
1  minute of strength toning moves(High)
seconds of rest (Low)
set the repeat option to “ON” for 4 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

25 min HIIT It Up Workout

  • Lunge Jumps: Stand with your feet together, arms bent by your sides, and lunge forward with your right foot. Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor. Land in a lunge with your left leg forward. That’s one rep. Continue alternating back and forth with each rep.
  • Lateral Shuttles: Pick two points about 3 – 5 yards apart (you can mark it by placing an object like a post-it note OR just mentally mark it in your head). Start in the middle, with your knees slightly bent and arms bent so your hands are by your thighs. Move laterally to your right, bending at the knees to touch the mark with your right hand. Then laterally run to the left and touch the far leftmakr with your left hand.
  • Surf Boarder: laying flat on your tummy, SPRING up by performing a triceps pushup, standing up (as if you were on a surf board), and squat up. Slowly lower yourself back down and repeat on the opposite side. Continue alternating sides each time.
  • Lateral Jump planks: From a forearm plank position, quickly jump your feet together back and forth from right to left.
  • Triceps Dip with Alternating Kick: Start in a table top position. Hands on the box, facing forward, on either side of you. Shoulders neutral. Knees bent at 90 degrees. Dip down, keeping your elbows facing back while you bend them and kick your right leg straight upward as you lower your body. Push through your hands back to the starting position, lowering your right leg. Repeat, kicking up your left leg.
  • Under Over Palm Side Plank: Begin in a palm plank position. Reach under your torso across your body with your right hand. Then raise your right arm straight above you so that it’s perpendicular to the floor, as you twist your body into a side plank. Return to starting position. Repeat on opposite side. Continue alternating sides each time.
  • Ballet Booty Plie: Stand with feet shoulder width apart, toes turned out, and lower into a regular pile squat crouching as low as you can go, knees pointing out, lifting heels off floor. Keeping your fingertips on the floor thought the movement, straighten legs so hips point up and bring your heels to the floor (feet flat). Repeat.
  • Reverse Lunge to Single-Leg Overhead Press: Hold a pair of dumbbells at your sides, step your right foot back, and bend both knees to lower into a lunge. Driving all your weight with your left glute and pressing with your left heel, step your right leg back to up standing, drawing your knee upwards so it’s parallel to the floor. Perform an overhead shoulder press. Repeat on the other side and continue alternating.

What are some of your favorite HIIT workouts?


Red Quinoa with Fresh Herbs, Lemon & Roasted Corn

Red Quinoa with Fresh Herbs, Lemon & Roasted Corn

Used this snow day to catch up on meal prep and experiment with some new recipes! And this one’s a keeper! I know your all, “ya so what…it’s quinoa…we get it you’re a health nut”…but honestly, I’ve been getting a little bored of just quinoa. I usually mix it in with sweet potatoes but I wanted something different! Usually I do this thing where I find 2 or three recipes all in the same ball park – and I take what I like from each of them and make it my own. This recipe was no different, I made a few tweaks to my prep method and voila, a few carefully selected spices later, this happened! I was honestly a little nervous that lemon might taste weird (maybe its just me but when I think lemon I think of the sweeter side of lemon like lemon meringue or lemonade. But it does not play that role in this recipe, promise!

lemon herb quinoa


  • 1 cup Red Quinoa
  • 1 leek, chopped
  • 2 Fresh Garlic Cloves, minced (or 1 TBS minced garlic)
  • 2 cups water
  • Ground Black Pepper
  • Olive oil, as needed
  • 2 Cobs of Fresh Corn
  • 1 TBSP chopped Parsley
  • 1 TBSP chopped Chives
  • 3 TBSP chopped Thyme
  • zest of 1 lemon


Preheat oven to 400 degrees.

Place 1 tbsp of oil in pot. Add shallot and sweat, add garlic after about 3 minutes and once fragrant add the quinoa, water, salt and pepper. Bring to a boil then reduce to simmer. Cook for about 20 minutes.

Cut the kernels of corn off of the cobs of corn. Put corn into a ziplock bag and add about a tbsp. of olive oil, pepper, and about 1 tsp chopped thyme to taste. Shake the bag up to evenly distribute until all kernels are coated. Place on a cookie sheet (I like to cover mine with tin foil for easy clean up). Place in the oven for 20-30 minutes until lightly browned.

Combine  all of the chopped herbs, lemon zest. Once the quinoa and corn are done add your seasonings! Taste, season and serve hot.


What’s your favorite way to eat quinoa?


40 Minute Fat Blasting Cardio-Strength Pyramid

I don’t know about you guys, but I am starting to get cabin fever. I am SO ready for spring.  I’ve already caught myself going through the motions with my workouts. This is actually what inspired this workout, I wanted something to kick my workout blues to the curb. Not going to lie, I started this workout off feeling “blah” but by the time I hit my 4th set of stairs I was ready to bring it. I got my beats bumpin and really hit my stride (pun intended). Even if you’re stuck inside you can do this workout really anywhere! If you don’t have access to stairs you can jump rope, do shuttle runs, suicides, or jumping jacks – anything that gets your heart rate up! The stairs definitely had me going anaerobic. I hope this workout can break your February fitness funk – atleast for one day anyway 😉

40 Minute Fat Blasting Cardio-Strength Pyramid:

Equipment I Used:
Interval Timer App (free)
Physio Stability Ball
Exercise Mat

5 Sets  interval cycles (number of moves)
45 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 5 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round of interval timed toning moves is 5 mins. Followed by descending timed stair runs (5 mins, 4 mins, 3 mins, 2, mins, 1 min). Do your run, then start your interval Timer as you begin your 5 toning moves. Then pause the timer and begin your stair run (I just glanced at the time before starting my stair run). Start your interval timer back up again once you’ve finished the stair run cardio interval.  So it will look like this:

  • Round 1: 5 min Stair Run, 5 interval timed toning moves
  • Round 2: 4 min Stair Run,5 interval timed toning moves
  • Round 3: 3 min Stair Run, 5 interval timed toning moves
  • Round 4: 2 min Stair Run, 5 interval timed toning moves
  • Round 5: 1 min Stair Run, 5 interval timed toning moves

Trainer Tip: During the first round, try and keep track of how many reps you do for each of the five interval timed toning moves. On the fifth and final round, try to match those rep numbers. Not gonna lie I couldn’t match it for the glider planks, but just having that number in my head helped me push myself harder than I normally would have during the last round!

Want an even longer more challenging workout?
Repeat the circuit but this time acceding the time of your stair runs (so climb back down the ladder: 1 min, 2 min and so on til you finish with a 5 min stair run)! Still doing the 5 interval timed toning moves between each stair run. 

When we were trying to get photos of the Glider Planks I had to hold the walking positions, so my hubby could catch the stills (so the pics wouldn’t be blurry). Not gonna lie I was having trouble maintaining my isometric holds, so that Michael could get the pictures (in my defense I had already done spin class that morning – so my muscles were already tired). Anyway, Michael was all “really you can’t hold those planks so I can get the pictures??” and so I challenged him to it…and snapped these gems:


And now back to your workout:

40 min fat blasting cardio stength pyramid5 Interval Timed Toning Moves:

Stability Ball Hamstring Curl: Lie on your back with your calves and heels on a stability ball. Raise your hips until your body forms a straight line from knees to shoulders.  Without pausing, do a hamstring curl, pulling your heels toward you and rolling the ball as close as possible to your booty. Pause, then reverse the movement. As you get tired you’ll want to drop your hips. Dont!

Reverse Flye with Alternating Single-Leg Kickbacks: Grab a pair of dumbbells (I used 7-lb weights) and stand with your feet hip-distance apart and your knees soft. Bend forward at the hips and let your arms hang straight down from your shoulders, with your palms facing each other.  Simultaneously raise both arms out to the sides as you squeeze your shoulder blades together, while also raising your right leg until your upper body is almost parallel to the floor. Return to start. Repeat on the opposite side.

Alternating Curtsy Lunges with Biceps Curl: Grab a pair of dumbbells and stand with your feet hip-distance apart. Take a big step back with your left leg, crossing it behind your right, holding a dumbbell in each hand by your sides, palms facing inward. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to starting position and . Perform a biceps curl: Bend your elbows and rotate your palms forward as you pull the dumbbells up toward shoulder level. Be sure to keep your elbows at your sides (do not let them move forward away from your body). Flex your biceps tightly at the top of the movement, then lower the dumbbells in a slow and controlled motion back to the start position. Repeat curtsy lunge on the opposite side. Followed by a biceps curl. Repeat.

Plie Squat to Upright Row:  Stand with feet slightly more than hip-width apart, toes pointing out (about 45 degrees – think opposite corners of a room). Hold dumbbells in front of you, palms facing body. Slowly lower into a squat, bending knees and keeping back straight and chest upright. Return to starting position, lifting dumbbells up to chest height, keeping elbows pointed out to sides (think zipping the dumbbells up your body up towards your chin. Slowly return to starting position. That’s one rep! 

Glider Planks: You’ll need an uncarpeted smooth surface, such as your kitchen floor, so the towel glides easily. Begin in plank position, palms flat and under shoulders, toes positioned on your towel (you can use one washcloth for each foot or just a single towel – up to you). Pulling belly button in towards spine, walk your hands forward, while your body maintains a plank, dragging your feet as you move. Repeat moving backwards. Think the length of a hallway, when you reach one end, reverse directions, and so on! Be careful not to over-arch your lower back or let your booty raise up towards the ceiling!

How do you get out of a workout rut??


30 Minute Total Body ♡ Interval Circuit

I kind of just made this up one morning before I went to the gym, but I have to say it’s a definite keeper. For this particular interval workout, I wish I’d had a yoga block, but I guess I can add that to my exercise equipment wish list. For those of you who aren’t serious yogi’s with yoga blocks just laying around, you can use a book or a light weight dumbbell (like me) to squeeze, while you do your wall ball squats! Also for the chest presses with the resistance band, remember to alternate which foot is forward for each round – think odd rounds are right, even rounds are left.

I used this circuit with a client and I think she described it best when she said that “each move feels like a break from the last”… basically you’ll forget that your legs are tired while you burn out your chest and back and so on. I know, your all “yeah right Engrid, that’s really convincing me to want to do your workout”… and I say you’ll thank me later ; )

And before I describe the workout, can we have a moment for how many times I seem to make this awesome bug-eye face when I am trying to just look normal. I wonder if I do this even without a camera pointing at me?? Moving on.

30 min Total Body Interval Circuit_wall sit with adduction

30-Minute Total Body Interval Circuit Workout:

Equipment I Used:
Interval Timer App (free)
Light-Weight Dumbbell (or yoga block)
Physio Stability Ball
Resistance Band

For each of the following exercises, you’ll set your Interval Timer App for:


5 Sets  interval cycles (number of moves)
35 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 8 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round is 3 min 45 sec round. You can pause your Interval Timer and take a quick drink of water and then quickly get going onto the next round.


Wall Ball Squats with Adduction: Hold a Physio/Stability ball behind you and stand so that the ball is pinned between your back and the wall. Place your feet about 2 feet in front of your body, so that when you squat your knees do not extend past your toes. Keeping your back in contact with the ball, lower your body (aka squat down) while squeezing your thighs together to hold your yoga block in place. You should aim to lower yourself until your upper thighs are at least parallel to the floor.

Rows with Resistance Band: Attach two handle grips and secure the band at or just below mid-chest height and grab a handle in each hand. You can use a stair banister or door handle. Stand facing where you’ve secured your band, feet hip-distance apart, then sit your hips back and allow your knees to be soft (slightly bent). Bend your elbows to row the handles to the sides of your chest, squeezing your shoulder blades together as you pull back. Also be careful not to let your head protrude forward while you perform this move to avoid strain on your upper back and neck muscles.

Chest Press with Resistance Band: Same deal with the placement and securing of your resistance band, except this time stand facing away from where you’ve secured your band. Holding a handle in each hand in front of shoulders. Elbows bent and parallel with the floor, palms facing the floor. Step forward with one foot so that you’re in a lunge position. Maintain a slight bend in the knee of your front leg (remember to alternate which leg is forward each round – think odd rounds are right, even rounds are left). “Punch” both arms straight out in front of your chest, keeping your arms parallel to the floot. Bend elbows to return to starting position. That is one rep. 

Alternating Single-Arm Kettlebell Swings: With one hand, with an overhand grip hold a kettlebell (or dumbbell) in front of you . Bend at your hips and knees and lower your torso until it forms about a 45-degree angle to the floor. Swing the kettlebell between your legs. Keeping the arm holding the kettlebell straight, thrust your hips forward, straighten your knees, and swing the kettlebell up overhead as you rise to standing position. As you squat back down exchange the kettlebell to your other hand on the down-swing. This can take some coordination but I promise it’s a lot easier performed than it is written out. This movement should be fluid and is driven by the hinging of your hips. You should be squeezing your glutes together as you thrust your hips forwards. This is what creates the momentum of the swing. Swing the weight back and forth with fluid force.

Inchworms: Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward as far as you can without letting your hips sag. Then take tiny steps to walk your feet back to your hands. That’s one rep.

Discovered any new moves recently that you love? Lay it on me!