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Weekend Warrior Workout!

Posted: October 1, 2016 in Uncategorized
The Finale Workout:

Complete once

Warm-Up and Cool Down well 5-10 minutes each

  • ¼ Run
  • 50 Walking Reverse Lunges
  • 25 Dips
  • 10 Reverse Fly
  • ½ Mile Run
  • 50 Squats
  • 25 DB Chest Press
  • 10 1-arm Row
  • ¼ Mile Run
  • 50 Butt Kickers
  • 25 Overhead Triceps Extensions
  • 10 Upright Rows

This is a tough one, give it your all!

If there are any exercises you’re not comfortable doing because of injury or you don’t know what they are, replace them with an exercise you do know.

Don’t fall off track during the weekend. Remember the sacred success rule, follow through with your workouts and meal plans 80% of the time, and have fun with that remaining 20% :).

Schedule a 15 minute strategy call if you need help and/or want to get on the waiting list for my next 12 Week Transformation Coaching Program => Strategy Call

Have a great day!

Coach Cale


Here’s a tasty way to get your protein. Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need. Servings: 1

Here’s what you need…

  • 1 cup ice
  • 1/2 frozen banana
  • 1 Tablespoon chopped dark chocolate
  • 1 cup water
  • 1 scoop high quality chocolate protein powder
  • a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
  • fresh mint leaves to garnish (optional)
  1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutritional Analysis: One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g protein

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away.

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Shedding unwanted layers of fat a building lean muscle week by week, has everything to do with what you eat and how often you eat. But the excuse I hear the most, that holds people back from following through in the kitchen and getting the weight loss they want is – Not Having Enough Time:

I get it, we all lead busy lives that leave very little extra time for healthy meal prep, but the alternative of fast food meals, frozen dinners and restaurant fare is making us lose in the battle of the bulge.

All too often I see people exercise hard everyday, and then flush their results away with irresponsible eating. Don’t let this be you!


To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare:

Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It’s a pancake that you’re able to enjoy without guilt.

3-Ingredient Pancakes
Here’s what you need:

3 ripe bananas
2 eggs
3 Tablespoons almond butter
½ teaspoon vanilla extract or ground cinnamon *optional
Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
Once you see bubbles form, flip and cook the other side until golden.
Serve with fresh fruit.
Fast Meal #2: Tuna is a wonderful fish that’s packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Here’s a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing.


Quick Tuna Salad
Here’s what you need:


1 green apple, chopped
2 green onions, tops only, chopped
¼ cup fresh parsley, chopped
2 cans albacore tuna, in drained
1 Tablespoon dijon mustard
¼ cup coconut oil, melted
¼ cup red grapes, halved
sea salt and pepper to taste
Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves.
Fast Meal #3: Yogurt has often been advertized as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here’s a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars.

Creamy Protein Mousse
Here’s what you need:

1 cup chopped fruit
1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
1 teaspoon vanilla extract
2 frozen bananas, peeled
1 Tablespoon coconut oil
¼ teaspoon almond extract
½ cup stevia-sweetened vanilla protein powder
1) Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.

2) Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.

Fast Meal #4: Breakfast is the most important meal of the day, and not only because it’s the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.


Zucchini Egg Scramble
Here’s what you need:

1 teaspoon olive oil
1 zucchini, thinly sliced
2 Tablespoons green onion, chopped
2 Tablespoons chives, chopped
1 teaspoon fresh rosemary, minced
2 organic eggs
In a small skillet place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.
Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.
Fast Meal #5: I’ve saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I’d like you to consider a ‘Everything Salad’ to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that’s not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you’ve got yourself the perfect meal!


Everything Salad
Here’s what you need:

Dark leafy greens (spinach, arugula, kale)
Lean protein (chicken, turkey, lamb, hard boiled egg)
Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
Fresh Herbs (basil, rosemary, oregano, mint)
Homemade dressing (see recipe below)
Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!
While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. 




Lack of education about the right way to eat is what’s making you sick!

Your diet is likely:

  • high in animal fats
  • high in unhealthy fats, saturated and hydrogenated
  • low in fiber
  • high in processed foods and refined flour
  • high in refined sugars
  • low in complex carbohydrates and whole grains
  • low in plant based foods

(Checkout my 21 Day Detox Challenge)

I’m talking about a diet high in cereals, pastas, meat, packaged and processed foods, fried foods, dessert type foods, dairy etc..

And if you don’t eat that way, you’re considered a total ‘health nut!’… good on ya!

The problem is that eating in this way is considered acceptable and normal for many – but they’re not acceptable and WILL increase your likely hood of getting sick:

heart disease, diabetes, cancer, obesity, high blood pressure, brain-fog, headaches, low energy, bloating and gas, constipation, diarrhea and even dementia and Alzheimer’s Disease. – See more at:

heart disease, diabetes, cancers, obesity, high blood pressure, headaches, low energy, brain fog, bloating and gas, constipation, diarrhea, and EVEN Alzheimers and dementia.

Now most people associate these diseases to ‘normal againg’ but the reality is, you can age like a superstar, and be and stay healthier throughout your life by changing those bad habits and learning the right way to eat.

The solution is detoxing your body and consistently feeding it what it needs for optimal health.

So what is Detoxing?


(21 Day Detox Challenge – click for info)

You’ve likely put your body under stress for years now with not only the foods you eat, but the personal care products you put on your skin and in your hair containing harsh chemicals and additives. And of course the pollution in the air we breath but there’s little you can do to change that.

Don’t worry! by detoxing your body in a healthy way, you can eliminate a huge percentage of the toxins that have built up.

In my next blog post, I’ll go deeper into the ways you can easily replace many of the toxic habits you have by replacing them with life giving nutrients that will add years to your life, and life to your years!







  • High in animal fats
  • High in unhealthy fats: saturated, hydrogenated
  • Low in fiber
  • High in processed foods and refined flours
  • High in refined sugars
  • Low in complex carbohydrates and whole grains
  • Low in plant-based foods

– See more at:

  • High in animal fats
  • High in unhealthy fats: saturated, hydrogenated
  • Low in fiber
  • High in processed foods and refined flours
  • High in refined sugars
  • Low in complex carbohydrates and whole grains
  • Low in plant-based foods

– See more at:

  • High in animal fats
  • High in unhealthy fats: saturated, hydrogenated
  • Low in fiber
  • High in processed foods and refined flours
  • High in refined sugars
  • Low in complex carbohydrates and whole grains
  • Low in plant-based foods

– See more at:

Get outside this weekend – It’s a little nippy but beautiful out!


Here’s the workout I want you to do either Saturday or Sunday (do it in a Park):



Walk 3 minutes Warmup:

1. Sprint 30 seconds

2. Step ups 60 seconds (use a bench)

3. Sprint 30 seconds

4. Step ups 60 seconds

5. Sprint 30 seconds

6. Military Pushups 60 seconds

7. Sprint 30 seconds

8. Military Pushups 60 seconds

9. Dangle OR leg raises 60 seconds (hang from a bar OR do leg raises)


Circuit 1-9 for 30 minutes and only rest as needed (you got to keep your body temperature up when it’s cold out)


This is going to burn a TON of fat so make sure to get out there a do it!!








Eventually when you’ve been at it for awhile (working out) you’ll realize that you need very minimul equipment or no equipment to get a SOLID workout.




What you do need is to workout at a high intensity –

in a way that stimulates lean muscle tissue growth-

provides cardiovascular conditioning-

increases metabolism and fat burning .. that’s it!




Key tools to have are dumbells or barbells-

Or simply stick with your body weight ie: no equipment


Pick your FAVORITE exercises from boot camp and circuit them for 10-20 minutes.


This way you will NEVER .. EVER have an excuse not to exercise if you can’t make it to boot camp.


BTW – walking is exercise – it’s therapeutic and relaxing but not at all effective.


Here’s a list of some Mass Moving Exercise for you to circuit:


1. Sumo Squat

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