Personal Blog

  • What Can I Eat On Keto? A Day In The Life of My Keto Diet.

    What I Typically Eat On the Keto Diet.

    Are you thinking about going on the keto diet but finding yourself wondering “What can I eat on the keto diet?”? I hear you! For the longest time I said I would NEVER GO KETO! I wondered the same thing — if you cut carbs and limit protein, “what can I eat on the keto diet anyway?”. Don’t worry, this blog post will share with you a day in the life of my new Keto Diet Experience. I’ll share what you can eat on the keto diet- and the foods I regularly make and eat and enjoy on the keto diet. If you want to know ‘what can I eat on the keto diet’- I have your answers ready.

    After you read this blog post, you’ll feel so much better about what you can eat on the keto diet because, it’s a LOT. Too many people don’t want to “go keto” because they think it’s too limiting and because like you they get hung up on “what can I eat on the keto diet”– but they don’t really look into it, and because they don’t understand how much great food they CAN have, they never start

    You’ll be ready to dive in and start going keto — if you want to lose pounds and inches like me that is-– after you read this blog post on what you can eat on the keto diet. I’ve lost 15 pounds and 18.25 inches in 11 weeks- want to join me? Let’s go. 

    A Typical Day For Me: What I Eat On the KETO Diet

    I’m going to go through my typical day first then share some TIPS for you on how to succeed. I am practicing intermittent fasting right now, it just works for me right now. I wake up every day around 5:30am (this is new) and I make a bottle of my Pruvit exogenous ketones (the ketones are one of my KEY success factors…not only do they taste damn delicious but – they way have boosted my energy and curbed my appetite is outrageous. I cannot recommend them enough for every person on the planet. You should be getting on the ketones train yesterday. PM me to get started) then go do my yoga. After yoga, I make my Pruvit Keto Koffee (this is also relatively new- formerly I was making my own coffee with coconut cream and almond milk but I am now 100% an addict to Keto Kreme. Cannot get enough! PM me to order and get on autoship. After my coffee (I only have one cup- used to do 2-3 cups of coffee), I get to work. A little later, I make my 1st Phorm Reds + Greens + L-Glutamine drink— been doing this for well over a year and it’s for my gut health. You can order by clicking through the link above or email me for info: both my hubby and I take them each morning and swear by it. Then a bit later in the morning I take L-Carnitine (recommended by my doctor for fat burning) I also get this from 1st Phorm so you can buy it here. Sometimes- I’ll have another ketones drink around the time of my workout (around 11am usually). If not, I eat lunch after my workout. 

    So what do I eat for lunch? I’ll share some regular lunches: 2 organic, grass fed beef hot dogs on a plate with 1 slice american cheese (divided), topped with mustard and a bit of ketchup (I eat with a fork) then I have some green beans. Another lunch is to make a burger with cheese (I buy organic grass fed burgers you can just heat in microwave or in pan), I eat the same way on a plate with ketchup/mustard/real mayo/onion/jalapeno and then on the side will do a green veggie. Another favorite is rotisserie chicken chopped up with real mayo- chicken salad on a lettuce– you can’t believe how FILLING this is!! Also- Trader Joe’s has this Buffalo Chicken Dip I am OBSESSED WITH- sometimes I eat this for a meal with plantain chips don’t judge me. If we have chicken tenders cooked up I’ll heat those on the stove and put them in the egg life wraps mentioned below (those are IDEAL to wrap up ANYTHING) and add guacamole, lettuce, tomato, cheese etc.– whatever Mexican condiments you want. Sometimes I might make tuna salad. If we make a meatloaf the night before, that might be my lunch the next day– with green beans. Trader Joe’s also has this pre-cooked Wild Alaskan Salmon that you can just heat up– OMG soo good. Trader Joe’s is a keto person’s best friend for reals. 

    If I eat out– it’s gonna be a cheeseburger on plate or some type of huge salad with some protein and real dressing– but I watch for things like croutons and hidden carbs and fruits. I also eat intuitively. You’ll notice when you go keto and EAT REAL FOODS (Not fake packaged foods and protein shakes/bars) you’ll get full faster and your appetite will change remarkably– of course the ketones are a huge part of that. 

    Dinner is easy. My husband is NOT keto but we find it easy to eat together. 

    keto food list for beginners

    Dinner is easy: my husband is NOT keto but we find it easy to cook meals we both love- that let me eat keto and we both enjoy the food. We make WINGS all the time in the air fryer— you’d never know they are gluten free with no breading. To die for. We dip them in Sweet Baby Ray’s (linked below) wing sauce and Ranch and OMG heaven. 

    We also make smashburgers on our new Kamado Joe Grill (I Just bought that as a gift for my man and he could not be more happy– we found out they have a rotisserie grill option — just ordered that too!!!) 

    We often order fish tacos from our favorite restaurant– they normally come wrapped in a flour tortilla of course but I ask for mine “deconstructed” on lettuce- I then wrap mine in the Egglife wraps and dip them in extra chipotle mayo…..divine!! 

    Everything is adaptable. 

    Also– when we get sushi– do I have rice? Yes. But I looked up how many carbs are in white rice. So I know that 1/4 cup white rice has about 11-15 carbs– I am for 1/4 cup. It’s very easy to hit 1/4 cup. But I don’t try to be 100% ZERO CARBS. Like if I go to a restaurant and order a double cheeseburger on a plate – it’ll likely come with fries, so I will have a few- and that’s it. Just like having SOME rice but not a ton. It works.

    We made this chicken stir-fry copy-cat recipe- and Steve had his with rice and I just skipped the rice and had mine in a lettuce wrap. 


    The truth is, I really REALLY only had a moderately “hard” time the first week going keto and that was simply adjusting to “oh I can’t have THAT ANYMORE!”- but you learn and truthfully I don’t feel like I’m denying myself. I don’t feel pissed off, like I’m angry that I can’t have this or that. I really ENJOY this transformation so much, nothing can really tempt me to stray. 

    keto diet menu

    My biggest tips for what not to do: don’t live on fake keto foods — eat real foods, look up keto recipes on Pinterest. Follow keto people on instagram– they give me sooo many ideas!! Make keto friends!! Seriously– buy some ketones from me — and get on autoship– they will change your life– they have changed mine. My husband takes them daily and he’s not even KETO!! I plan to be on this lifestyle forever– that doesn’t mean I’ll never have a piece of bread– but I’ll be able to manage it when I do. For now I am staying on this train until I hit my goal– at this point I’m just 12 pounds away from my initial goal weight of 138!!! Stay tuned for my progress and more updates on this keto journey– I’ve got lots to tell!! And be sure to let me know what questions YOU have on keto– I’m happy to help!!

    keto food list

    Keto Essentials To Stock Up On NOW

    1. Pruvit Ketones: I suggest starting with our Challenge Pack (feel free to email me for questions kelly@kellyolexa.com) CLICK HERE to shop.

    2. BHU Foods Keto Cookie Dough: Obsessed CLICK HERE to stock up. 

    3. BHU FOODS KETO BITES (these are a bit messy to eat but worth it.) CLICK HERE

    4. RX BAR NUT BUTTER – all flavors really- CLICK HERE

    5. Sweet Baby Ray’s Wing Sauce (OBSESSED) CLICK HERE.

    6. Egglife Wraps: Buy these in bulk, you can also buy at Target from what I understand CLICK HERE

    7. Plantain Chips: these are my go-to carb (1 carb each) but I can’t live without them. CLICK HERE.

    But Wait There's MORE!

    BUT WAIT THERE'S MORE

    If you enjoyed this post you’ll probably want to check out these gems: 

    1. VIDEO: CLICK HERE Does Keto Really Work For Women Over 40?

    2. VIDEO: CLICK HERE Do Keto and Intermittent Fasting Work?

    3. VIDEO: CLICK HERE  Why you’re not losing weight on keto.

    AFFILIATE DISCLAIMER

    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

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  • My KETO DIET RESULTS will blow your mind! 11lbs and 12 inches LOST in just 8 Weeks!

    Here they are: My KETO DIET RESULTS 8 Weeks IN! I still can't believe the SUCCESS!

    Losing weight can be an EXTREMELY FRUSTRATING process. If you’re anything like me, you have probably considered the KETO DIET but hesitated, because you wanted to see someone’s keto diet results first before YOU took the leap. As someone who has been on the keto diet for over 8 weeks, I am sharing with you my keto diet results 8 weeks in with tips to help YOU get started.

    You are going to learn all about my personal keto diet experience and my keto diet results over the past 8 weeks (spoiler alert: they’ve been TRANSFORMATIONAL!!)  This post will give you all the Keto Motivation you need trust me, plus keto tips and tricks, my keto guidelines for success, and keto mistakes to avoid. 

    After learning about my keto diet results, I’m certain you are going to be ready to dive in and go for it and join me on your own keto diet journey! 

    THIS POST IS ALL ABOUT MY KETO DIET RESULTS 8 WEEKS IN WITH TIPS FOR YOU TO GET STARTED ON YOUR OWN KETO DIET JOURNEY!

    How and WHY I Got Started on the KETO DIET

    keto tips and tricks

    I know you are excited to hear about my ultimate KETO DIET results, but let’s start at the beginning. I am currently working with a new functional medicine doctor- Dr. Ruthie Harper in Austin TX who is exceptional. I was not at all pleased with the progress my last doctor was making with me (with regards to fat loss) and so in October 2020, I hired Dr. Harper. Prior to that, in June of 2020, I hired Alex Mazzurco of Level Ten Coaching to work with me as my online trainer- because — the bottom line was– I was getting NOWHERE in my fitness journey. I was paying all this money to balance my hormones. I was working out 6x a week and dieting in a caloric deficit and I could not lose an inch. In fact, I constantly felt that I was getting bigger, more THICK around the middle. I was miserable and uncomfortable in my body. I felt broken and EMBARRASSED all the time. 

    Alex put me in a REVERSE DIET. I wrote a post and did a podcast about that — you can listen read by CLICKING HERE. That reverse diet situation was the HARDEST THING I’ve done. Here I was, dying to lose weight and reach my goal and I had to 1) cut out cardio 2) scale back my working out 3) eat about 1000 more calories a day 4) accept that I was not going to lose weight for that time period. But thank you Alex because it was so good for me. It woke me up to how long I’d been never-ending dieting and overtraining. When I had my first consult with Dr. Harper, she affirmed that Alex was right and that it would be a while before we’d start to DIET. Gulp

    Well, I decided (this was end of last year 2020) that I’d simply take a BREAK. 

    I was about to marry the love of my life and I decided to lean into it- get married, take a break from a lot of the work things I was focused on (hello Ms. Spread Too Thin) and just enjoy the holidays.


    After the new year- and after some drama in Texas (remember us getting those snowstorms? well, our apartment that we were living in at the time got flooded totally due to a water main burst…..we ended up having to move within a week, and then my mother in law passed away a week later and shortly thereafter I resigned my job due to the single most toxic boss I’ve ever had in my entire career: lots of stress. LOTS of it…..just for background.), and after settling into our new home, my doctor told me in April I was finally ready to DIET. I’ve never been so excited. Crazy right? It had been almost a full year!


    I anxiously awaited her email with my macros. And then it came. I saw something about 60g of protein and 50g of carbs and I was like…….WAIT, WHAT?? I’m like “IS THIS KETO??” with a horrified look on my face.

     You see, I’ve been so insanely skeptical about keto for as long as I can remember. For the next few weeks my doc and I went back and forth about the macros and the why…..she had me read The Longevity Diet by Valter Longo which explains why women over age 40 do NOT need to have so much protein and why it can cause us to STORE FAT. (wake up call). She then sent me several podcasts to listen to talking about why extended fasting (not just intermittent fasting, this is anything past 24 hour fasting) combined with a ketosis state (which is what happens when you go past 24 hours fasting) essentially resets your fat cells (bear with me I am paraphrasing) so your body remembers how to release fat again. It’s like resetting your phone– suddenly everything works again. 
    I was convinced. Kind of. The truth is I was still hesitant, and it was watching my friend Lisa’s videos on YouTube about her experience going carnivore then keto (I had watched her keto diet results and seen her lose weight over the past 9 months and wow she looks AMAZING- she’s 50 and looks smoking– watching her videos it was like hearing myself talk!!! She was what pushed me over the edge to do it.) 

    The bottom line is— if you are reading this and are a female past the age of 35 and are experiencing major issues losing weight and you SUSPECT you have hormone/insulin/thyroid issues or you already know you have them— learn from my experience and my doctor and the data that’s out there that I’m referring to: The Keto Diet + Fasting (plus some extra tools I refer to below that can speed things along to a degree) is your BEST friend. Stop guessing. If I would have known years ago about this…..oh man, I would have embraced the keto diet with all I had in me. Consider this your wake up call. 

    keto results before and after 30 days

    Everything I did in my first 2 months on KETO DIET to get those amazing KETO DIET RESULTS

    Once I decided to go for it…..I was all in. My husband was like “Baby, I say you go for it and go BIG. Don’t just share part of your journey- share it all. Start weighing yourself and share your weight from day one: so many women follow you and are watching you!!“– he was so right. I committed to doing that from my Day One “Hard Core Start Date” of June 1, 2021. I had actually started the KETO DIET the month prior but a bit more “sloppy” and I was not weighing myself nor counting macros as strictly etc After Steve and I went for our staycation in Austin over Memorial Week/Weekend, I started hard-core on June 1st. I was ready for some major keto diet results and I was determined to make it happen. 

    I’m going to share with you everything I did and do– what my day looks like, what supplements I take, how I work out, what cookbooks I recommend (where I’m finding some great recipes in addition to Pinterest of course)– all the things I’m doing now and of course I’ll share my weight and measurements below too. My keto diet results have sooooo inspired me and motivated me, I’m becoming a certified KETO COACH so I can coach women and help them on their weight loss journey. Now that I know that THIS is the secret key for women aged 40+ with insulin/hormone issues who can’t lose weight, I want to be able to help as many women as possible. Having that official certification will make me feel better about being a coach and giving advice. 😉

    KETO MISTAKES: WHAT NOT TO DO

    keto mistakes

    It’s really important to know what NOT to do to get great KETO DIET RESULTS. Let me share with you my best “what not to do” tips.

    • Don’t go out and buy a bunch of packaged KETO foods. In fact I’d recommend buying as few packaged KETO foods as possible in the beginning and challenge yourself to eat real organic foods.

    • Don’t think you can “just go KETO and eat all you want” — you have to count calories. YOU MUST or you could actually gain weight.

    • Don’t think you don’t need to exercise. 

    • Don’t go KETO just because you can eat cheeseburgers. If that’s your motivation, you are doing this for the wrong reason.

    • If you have not been eating “healthy” (eating a lot of fast food, eating a lot of bread, rice/pasta, cookies/candy, chips, sugar, alcohol etc. on a regular basis) prior to starting the KETO DIET..it’s a wise decision to plan a 60-90 day transition where you slowly wean off some of those unhealthy foods. 

    • Don’t estimate what you eat. Weigh your food. Measure your food. Track your food. 

    • Don’t avoid tracking your body: weight, measurements, photos etc.

    • Don’t avoid vitamins and supplements, they are hugely helpful (see below.)

    My Keto Diet Experience: A Typical Day in My KETO LIFE: What I Eat, How I Work Out Etc.

    keto motivation

    Here is how my days go in my new keto diet life. I’ll be honest. When I started I did not necessarily read any books I simply followed the macros my doctor gave me (50g carbs per day, no I do NOT do “net carbs”) and 60-70g protein per day — I do 1600 calories for the caloric deficit and thus I’m at 125g fat. I am currently starting to do a lot of reading about the science behind keto to learn more about the WHY IT WORKS so stay tuned, but for now I’m simply sharing what I’ve done and do.

    I wake up each morning and have a cup of coffee. When I began I was still having my regular coffee but I have now switched to the Pruvit Keto Kreme. I have noticed that a cup of this makes me considerably more “full” than a cup of my other coffee although they are both delicious. I am a Pruvit Promoter now because my husband and I use all the products and are obsessed so you can order from me– here is the link for the Keto Kreme product (obsessed I am). If you have any questions just fill out the contact me form. After I have a cup of coffee (I used to have 2 cups of coffee each morning now I have just one)- I do some work then I have my Greens + Reds + L-Glutamine combo. (I get mine from 1st Phorm, you can also order from me because I am a walking online store). Shortly after that I have my L-Carnitine, my doctor told me to take that every day. I take a powdered version from 1st Phorm that is delish (order online) and I’d much rather do that than a pill. Then mid-morning I pull out my first serving of exogenous ketones from Pruvit

    Funny thing about Pruvit. I first heard about Pruvit from my LAST functional medicine doctor probably 3-4 years ago. Back then they had 1 product and were coming out with 1 more; fruit punch. I was not impressed. Then a year and a half ago my dear friend Jenny Lynn asked me to get involved with the company from a business perspective, I politely turned her down (I’m like “I’m not keto dude!!”). Fast forward to when my doctor gives me my macros…I started researching keto people on instagram. Turns out most of the cool healthy keto kats on instagram were drinking ketones and it looked like Pruvit had really GROWN as a company. 

    I reconnected with Jenny and visited with the president of the company and signed on immediately as a promoter. I gotta tell you guys– their products– from the bone broth to the keto kreme for the fat fueled coffee to the bio-identical exogenous ketones with AMAZING FLAVORS TO DIE FOR–color me obsessed. I have typically 2 servings of the NAT exogenous ketones a day and so does my husband– and he’s not doing the KETO DIET. You do not have to be on the KETO DIET to benefit from exogenous ketones. These products for SURE have a been a huge contributor to my keto diet results no question.

    Once I added in 2 servings a day I noticed: 1) SIGNIFICANT decrease in appetite (which is huge for me a woman obsessed with food and eating) 2) tremendous increase in FOCUS during the work day 3) incredible increase in clean non-jittery ENERGY— whereas before I was experiencing an afternoon crash and often needed to take a 30-60 minute NAP– for real. 

    I’m clearly a believer so if you’d like to test some out– I honestly believe everyone I know should do so– we have a 10-day trial pack for $99— gives you 20 servings of our top NAT flavors half of them with caffeine and half decaf so you can try them out 2 a day like I do for 10 days. I firmly believe anyone that tries them out would experience the WOW factor and be like whoa I can do this!!! — LMK if you want info and to get started. 😉

    After I have my ketones, I then do my workout usually around 10am or 11am. I do cardio every other day and weights every other day. NO MORE OVERTRAINING. No more working out past one hour. NO more adding on extra workouts. I am back to using a Sweet Sweat Waist Trainer with the Sweet Sweat GOO and I love it. I wrote a blog post about that- CLICK HERE to read why I love this stuff. 

    After I do my workout, I have lunch. Lunch– if you know me, is where I need the most improvement. My problem is, I am very excited about my WORK and I work from home and I have a problem pulling myself away from work to MAKE LUNCH. So I often tend to snack vs eat a meal so I’m working on that. That said, here are some lunches I’ve had– old and new:

    • Organic Grass Fed Hot Dogs on a plate with mustard and a BIT of ketchup- and I usually add (measured) white American Cheese in the middle (this is about 400 calories) I’ll have this with a can of green beans. I LOVE canned green beans. Don’t judge.

    • Lettuce with chicken or tuna salad on top– full fat mayo– amazing how much more full you get faster with full fat mayo. I often can only eat half and then eat half later

    • Trader Joe’s Buffalo Chicken Dip– sometimes yes I eat this as a meal, I measure out several servings and have with plantain chips (gotta watch the carbs even on these) or with celery or half and half)

    • Eggs and Bacon

    • Egg Life Tortilla (made with egg whites they rock) with ground beef (grass fed etc.) guac, pico, lettuce, cheddar etc.

    • Salmon on top of lettuce with green beans or another green veggie

    • Plain burger on plate with ketchup mustard and green beans (see a pattern here)

    • If I go out I will get a double Whataburger with cheese and grilled jalapenos OMG so good

    Mid Afternoon I have another Pruvit exogenous ketones drink and more water. Sometimes I have some Julie’s Real Nut Butter (the thing is– I noticed that the highest carb things for me are 1) Plantain Chips and 2) Nut Butters so I very much watch it if I have had plantain chips earlier I try to avoid or really limit nut butters later that day– luckily I’m being very transparent if I have my exogenous ketones AM AND AFTERNOON I don’t deal with cravings. It’s just not an issue. But good to be aware) or BHU Foods KETO Cookie Dough. But I don’t usually snack anymore!

    For Dinner– Steve and I cook and we make great stuff- he’s not keto but we make air fryer wings to die for- he loves them and they are totally keto. We make chicken gyros and he eats them with NAAN I eat them with the Egg Life wraps. We order from Tiago’s Grille and I get my favorite fish tacos– only deconstructed on LETTUCE then I wrap it up in Egg Life Wraps! Winning! We get sushi and I’ll do a tuna tower and take out all but about 1/4 cup rice. We go out to eat on the weekend and I get a tomato/burrata salad or wedge salad and I have some of his steak……I never order an entree. I’m ok with him having bread in front of me — it doesn’t bother me because my keto diet results have honestly changed my life so much– nothing can tempt me right now. Seriously. 

    For alcohol — I stick with a dirty martini or dry white wine– but we also found out we can mix the Pruvit ketones with vodka or tequila or gin!! The flavors are amazing!!!!!!!!! I gotta thank my friend Michelle for that idea! When you go out to eat– it’s very easy for restaurants to make something without the bun or “deconstructed” or “keto friendly”– but also watch out for with ALCOHOL– a “skinny” drink is not necessarily “keto friendly”: I looked up a drink sweetened with agave nectar- that’s going to create an insulin response, no bueno. You won’t get keto diet results you want if you are not informed. So, let’s look at my results from day one to today. I hope this motivates YOU to get going and join me. After literally being STUCK in my weight loss journey, unable to lose weight for most of the past 4-5 years…..I’ve made more progress in the past 8 weeks than in the past decade it seems! How exciting to KNOW I’ll hit my GW before the holiday season is here!!! 

    8 Weeks KETO DIET RESULTS WEIGHT TRACKER

    1. 163.1 (June 1 2021)

    2. 162.0

    3. 162.5

    4. 162.4

    5. 163.1

    6. 161.3

    7. 161.5

    8. 163.1

    9. 161.7

    10. 160.7

    11. 160.0

    12. 159.5

    13. 159.4

    14. 159.5

    15. 160.0

    16. 162.0

    17. 160.1

    18. 159.4

    19. 159.2

    20. 159.3

    21. 159.7

    22. 159.0

    23. 159.1

    24. 159.3

    25. 159.5

    26. 159.4

    27. 159.3

    28. 159.5

    29. 159.8

    30. 159.0

    31. 159.9

    32. skip

    33. 159.2

    34. 159.0

    35. 158.8

    36. 158.0

    37. 158.9

    38. 158.1

    39. 157.8

    40. 156.7

    41. 156.0

    42. 156.0

    43. 156.9

    44. 158.7

    45. 157.5

    46. 157.2

    47. 157.2

    48. 157.2

    49. 157.2

    50. 155.2

    51. 155.8

    52. 155.9

    53. 156.5

    54. 155.7

    55. 155.6

    56. 154.5

    57. 153.6 July 26, 2021 

    58. As for inches I have now lost 12.75 inches! Is it just me or are these some crazy awesome KETO DIET RESULTS after just 8 weeks? So what do YOU THINK? Are you still skeptical like I was? Did this post change your mind? Can I answer any questions for you? Are you ready to join me? 

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    AFFILIATE DISCLAIMER

    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

    READ MORE...

  • SPRING FEVER TOTAL BODY BARRE WORKOUT WITH SUZANNE BOWEN!

    April 22, 2021

    This Spring Fever Total Body Barre Workout can be done anywhere you have a ledge or some support for balance. You’ll need a mat, light hand weights (Suzanne is using 2 pounds) and a stopwatch or stopwatch app on your smartphone.

    This post was originally live on FitFluential but I brought it back here because 1) when I was in my reverse diet the past 10 months and was not allowed to do cardio or crazy intense training– I started doing barre workouts again and remembered how much I LOVE THEM and 2) Suzanne Bowen creates KILLER WORKOUTS- I strongly recommend checking out her DVDS and online streaming. She will have you begging for mercy while you chisel your entire body!

    Total Body Barre Workout

    Warm up for five minutes before beginning this routine.

    Total Body Barre Workout

    Holding onto something sturdy for balance with light weight in the left hand, extend left leg forward keeping right knee soft and hips square. Take left arm straight back behind rib cage as you feel triceps contract. This is the start move.

    Total Body Barre Workout

    On inhale, hinge at the hips, bend left leg and move torso to face down as you reach left leg back straight, left arm forward. Exhale and return to start move. Do this one minute.

    Make it easier: Decrease range of motion, hand weight size, or duration.

    Make it harder: Increase to 90 seconds and with each move pause and pulse arm and leg 10 times.

    Troubleshoot: Don’t lock out the standing knee. Make sure the leg that is moving is straight. When you hinge to move the leg back behind, bend knee and then press it back.

    Works: Quads, Hamstrings, Glutes, Shoulders and Triceps.

    Total Body Barre Workout

    From the last rep of Up and Back above, hold that hinge. Bend elbow and face palm to the back keeping arm in line with shoulder. Bend left knee and point toes. Lift right heel. Pulse left knee and elbow up in small tiny moves for one minute.

    Make it easier: Drop right heel down, drop off weight and stay more upright.

    Make it harder: Hinge more parallel to the floor, dip down a little lower in right knee, and increase duration to 90 seconds.

    Troubleshoot: Keep hips square, right knee soft, and core tight so you don’t move lower back at all.

    Works: Glutes, Hamstrings, Calves, Rear Deltoid, Lower Back.

    Total Body Barre Workout

    Holding support with right hand and weight in left arm which is down in front of hips, step out into a wide plié position and raise heels up.

    Total Body Barre Workout

    Stand up keeping heels up and raise left arm to shoulder height. Move down and up slowly within this full range of motion. Repeat this for 60 seconds.

    Make it easier: Keep heels down, decrease duration.

    Make it harder: At the end of the 60 seconds, keep arm lifted, bend knees to lowest point, and pulse for 30 more seconds.

    Troubleshoot: Make sure knees and feet are tracking by making sure not to turn feet out too much. With heels up, make sure the weight is on the big and second toes and less on the pinky toes. Keep heels below knees.

    Works: Quads, Inner Thighs, Calves, and Middle Deltoids.

    Turn around and repeat the first three exercises on the other side.

    Total Body Barre Workout

    On mat, bring hands below shoulders and knees underneath hips. Place weight behind the front knee securing it so it doesn’t fall out. Tuck back toes under and lift knee off mat as you raise front shape of leg up. Keep core tight and pulse front leg up for 60 seconds.

    Make it easier: Keep back knee down on the mat and/or do not use weight behind the knee.

    Make it harder: Move front knee in a full range of motion (all the way down and all the way back up) for 30 seconds then pulse at the top for 30 seconds.

    Works: Shoulders, Arms, Chest, Glutes, Hamstrings, Quads, Abs, and Lower Back.

    Troubleshoot: Keep everything in the upper body lifted and engaged. Do not let neck or lower back sag. Core should be lifted so movement is not in the lower back but in the leg lifting.

    Repeat on the other side.

    Total Body Barre Workout

    Lie face up on mat, draw legs up keeping them as straight as possible and feel abs lift. Raise shoulder carriage and keep head in line with spine, gaze up and ahead. Inhale. On exhale, lower front leg down and back leg to chest keeping legs straight. Inhale and on exhale change legs. Repeat for one minute.

    Make it easier: Lower shoulder carriage and head down to the mat. Keep knees soft or slightly bent and decrease range of motion of the legs.

    Make it harder: Speed up the leg motions while maintaining control and stability through the core.

    Troubleshoot: This move requires flexibility in the hamstrings (i.e. back of the legs) and it also requires strength in the abdominal muscles. If you feel strain in your neck, try pulling in the abs more. If your neck is still straining, lower head and shoulders down to the mat but stay very connected to your core. Once you build the strength, attempt to lift the upper torso and head back up. Also, try not to tuck chin to chest but instead keep head in line with spine.

    Works: Abdominal Wall, and Hip Flexors. Stretches Hamstrings.

    Total Body Barre Workout

    Lying face up on mat, bring knees together and feet apart keeping feet close to hips. Lift heels. Holding hand weights bring arms straight above chest with palms facing knees. Inhale.

    Total Body Barre Workout

    On exhale, press hips up and lower arms down to the sides of shoulders. Inhale as you lower hips and lift arms. Repeat this move for one minute.

    Make it easier: Rather than creating the mermaid shape with legs, keep legs parallel and hips distance and keep heels down.

    Make it harder: At the end of the minute, keep hips up and lower and lift the arms for an additional 3o seconds.

    Troubleshoot: It’s tempting to lift the lower body so high that the upper back begins to leave the mat. Avoid this by keeping upper back in contact with the mat. While it will move some, you don’t want to have the pressure on your neck. Also, when you’re lifting your heels to create the mermaid shape, make sure not to turn your ankles out too much. In barre exercises, always consider alignment.

    Works: Chest, Lower Back, Inner Thighs and Glutes.

    If you love this workout check out Suzanne Bowen Fitness where I offer over 200 workouts including barre, interval, mat and stretching as well as custom workout plans, fitness challenges and a food guide to help you achieve all of your goals!

    My Favorite Suzanne DVDS:

    1. The Barre Amped Total Body Set (NEW) CLICK HERE
    2. Barre Amped Bootcamp CLICK HERE
    3. Barre Amped Cardio Fat Burn CLICK HERE
    4. Barre Amped Fire Extreme Sculpt CLICK HERE
    5. Barre Amped CLICK HERE

    About Suzanne Bowen

    (From her online bio) Suzanne Bowen put 16 years of heart, soul, and sweat into creating Suzanne Bowen Fitness (SBF), a compilation of all the training she received, and given, over the years. Her mission is to help you build a foundation from which you can become not perfect, but your best, every day.

    I used to be obsessed with being thin. I chased perfection. If I ate something I wasn’t supposed to, I had to run to the gym to burn off the calories.”

    SBF is a simple formula that brings the form, focus, and precision Suzanne learned from the Lotte Berk Method into a balanced, full-body workout encompassing strength, cardio & flexibility.

    Suzanne At-a-Glance
    Suzanne is the creator of BarreAmped, an internationally taught barre technique recognized as one of the best by Fitness Magazine and Natural Health Magazine
    Suzanne is also the creator of numerous top-selling fitness DVDs and online streaming barre and cardio classes
    Suzanne does extensive training with posture and prenatal specialists, including her friend, Julie Wiebe, PT, to stay up to date on the latest scientific data as it relates to fitness

    When I got married, I thought I had to be perfect for my husband to love me. Once I figured out he loved me for who I was, faults and all, it was a step toward freedom.”

    “Your best, not perfection.”
    Too many women say, “If I lose 30 pounds, I’ll wear that dress!” or “If I lose 5 pounds, I can find a boyfriend.” I used to be one of them!

    SBF is for women who want to be excellent, but don’t want to get stuck on that endless treadmill chasing perfection.

    When I got pregnant with our first child, I lost the body I had worked so hard on. Having children gave me incredible freedom and that’s when I learned life really is about pursuing authenticity, not perfection.”

    No matter where you are physically, the SBF method pushes each person individually. I have workouts ranging from 10 mins to over an hour, so there’s an effective workout for everyone! I want SBF to meet people where they are. It’s not always easy to get to the gym. Whether it’s on your iPhone, iPad or in your living room, I want SBF to be there to help you become your best you on your schedule and on your budget!

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