Dad Bods are REAL!

New moms according to a new study aren’t the only parent who has gained weight. A new report published in the American Journal of Men’s Health found that new dads also put on some “baby weight.”

Men who become fathers experience weight gain and an increase in body mass index, a measurement of body fat based on height and weight, according to a new, large-scale study that tracked more than 10,000 men over a 20-year period. Men who didn’t become dads actually lost weight over the same time period.

The findings by Northwestern University’s Feinberg School of Medicine were published Tuesday in the American Journal of Men’s Health. Researchers describe the study on fatherhood and young men’s BMIs as the first of its kind.

“Fatherhood can affect the health of young men, above the already known effect of marriage,” lead author Craig Garfield, a Northwestern associate professor, said in a release. “The more weight the fathers gain and the higher their BMI, the greater risk they have for developing heart disease as well as diabetes and cancer.”

Weight gain differed for dads who lived with their children (“resident dads”) and those who didn’t. First-time resident dads experienced an average 2.6 percent increase in their BMIs over the study period. Non-resident dads experienced 2 percent increase. That translates to a 4.4 pound weight gain for a 6-foot-tall dad who lives with his child and a 3.3 pound weight gain for a non-resident dad. Meanwhile, a similar 6-foot-tall man who had no kids? He lost 1.4 pounds.

The BMI increase may be the result of lifestyle changes, researchers said.

“You have new responsibilities when you have your kids and may not have time to take care of yourself the way you once did in terms of exercise,” Garfield said. “Your family becomes the priority.”

Starting in 1994, BMI measurements were taken of 10,253 men at four different stages in life, ranging between early adolescence and the early 30s. While BMIs generally change over time as men age, the way these men’s changed depended on whether they were dads.

Fitness Tips for Dads:

  1. Workout even if you are tired. Running on empty? Even if its a 10 minute walk, do it. It will help boost energy and regain your sanity.
  2. Set Goals. Write them down and check them off as you complete them. Win!
  3. Find a  workout buddy to keep you accountable.
  4. Workout for 30 minutes. You can get A LOT done in 30 minutes.

Keep Moving and eliminate the Dad Bod!


20 Minute Bridal Workout – As Seen on WBAL

This workout is the total body workout that will have you sweating for the wedding in no time. Use a timer and complete 30 seconds of work followed by 30 seconds of rest. Repeat circuit 4 times. Twenty minutes and you are done!

1. Squats with Kettlebell High Row – Start with feet shoulder width apart. Sit back as if you were sitting in a chair. Let kettlebell hang between legs. As you stand up, drive weight through heels and pull kettle bell up just below the chin leading with your elbows.

2. Hip Lifts or Single Leg Hip Lift – Lay on back with legs bent. Drive weight through heels as you lift hips off of mat. If performing single leg float one leg up. If you perform single leg repeat for thirty seconds on each side.

3. Plank – Bend your elbows and rest your weight onto your forearms. The body should form a straight line from your head to your toes. Engage the core by bringing your belly button in towards your spine and hold.

4. Spiderman Push-up – Assume the standard pushup position. As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your elbow. Reverse the movement, then push your body back to the starting position. Repeat, but on your next repetition, touch your left knee to your left elbow. Continue to alternate back and forth.

5. Burpees  – Begin in standing position and drop down into squat position with your hands on the ground. Kick your feet back into plank position. Immediately return your feet to squat position and stand up.

Good Luck!


My Five Ingredient Fix!

Who says eating can’t be fast, yummy, and healthy? Not me! This is my go to lunch right now and I look forward to it everyday. All you need is to stop at Trader Joe’s and order your Tessemae’s online or at Whole Foods. So easy it’s awesome!



  • Tessemae’s Cracked Pepper Dressing
  • Trader Joe’s Broccoli Slaw
  • Trader Joe’s Cruciferous Crunch(packed with shredded kale, green cabbage, red cabbage, and brussels sprouts)
  • Trader Joe’s Just Chicken
  • diced grape tomatoes.

Heat a small amount of olive oil in a pan over medium heat. Add the broccoli slaw, diced grape tomatoes, cruciferous crunch and drizzle until desired with cracked pepper dressing. Cook until veggies start to turn bright green. Add chicken and cook until warmed through. Enjoy!


Outdoor Fit Body Bootcamp is back for Spring 2015!

Interested in training and ready to get outdoors? OUTDOOR FIT BODY BOOTCAMP is the answer! This program is designed to help you gain strength, cardio endurance, flexibility, loose weight and improve body composition. Classes are 40 minutes in length and are infused with circuit training, strength work, and high intensity metabolic training. Be prepared to work hard and see results!
WHEN: MARCH 31st through MAY 5th. Six weeks and we will meet once a week.
WHERE: TUESDAYS at 5:20PM at Bestgate Park
TUESDAYS at 6:20PM at Broadneck Park
PRICE: Before March 20th – $54
AFTER March 20th – $66
***TO SIGN-UP e-mail*****







Client Spotlight: Meet Alex!

Alex began training two years ago when she came to me looking to tone up, lose weight, and develop a habit of sticking to an exercise program. We set goals, met them, and continue to develop new ones. Since Alex started training she has gotten engaged and is now focusing on looking her best when she walks down the aisle in May! Alex is dedicated, hard working, and brings positivity to every workout. She recently completed her second round of Whole 30 in January and did awesome! Keep reaching for the stars Alex! SO proud of you! January Whole 30 Results Weight Lost: 6 lbs Bust: 1.5 inches Waist: 2.5 inches Hips: 1 inch Thighs: 1 inch Biceps: 1 inch 10712693_782525565143905_7943117822168570488_n 10653340_763464817049980_3347502514452288106_n Alex working out with her mom Glynis. image1 Pull-up time! image2 Toning up in outdoor boot camp!

Density Strength Circuit

Happy Thursday!

It’s no secret that I love density circuits. It’s a combination of strength and metabolic work that will have you sweating in no time. Below are five exercises that should be performed back to back in a ten minute time period.  Try to do as many sets as possible within that ten minute time span. You can make this as challenging as you like by increasing weight and decreasing rest between each exercise.  All you need is a timer and dumbbells or kettlebells! Remember no one ever got fit using 5 pound weights so go heavy.

Set your timer for ten minutes and begin. Perform 8 reps on each exercise and move on to the next. Repeat as many times as possible until your timer goes off.

1. Push-ups – If you haven’t mastered this movement on your toes then perform on your knees. Make sure your bootay isn’t in the air!


2. Goblet Squat


3. Three Point Dumb Bell Row


4. Single Leg Hip Lift


5. Walking Overhead Lunge


Have a great workout!


Sweet Potato Breakfast Hash!

I can eat breakfast for any meal on any day. I have taken it to a whole new level with the purchase of my new spiralizer from Williams-Sonoma. This is a great tool to add creativity and variety to your Whole30 meals. If you are a breakfast lover like me you will love this meal! It is so easy and healthy!


  • One Sweet potato – Spiralized
  • One large onion Diced
  • Half of a red pepper diced
  • ½- 1 tablespoon of ghee
  • salt
  • pepper
  • Parsley


Saute(in Ghee) pepper and onion in large frying pan over medium-high heat until soft. Add sweet potato and season with salt, pepper, and parsley. Cook until edges of potato are golden brown. About 5-10 minutes. Serve with eggs or any dish of your choice. Enjoy!




The finished product! YUM!


Stay tuned for more fun recipes featuring the spiralizer!

If you are interested in purchasing a spiralizer check out the links below! I went with the four blade option for more variety of cuts.

Buy Spiralizer Here

Check out the cookbook too

Keep on cooking,


Italian Chicken Soup

Eating healthy doesn’t have to be complicated. Throw all of the ingredients in the crock-pot and it’s ready in 4 hours!  This was my first time cooking with coconut milk and I was hesitant at first but this proved me all wrong! This is definitely a recipe I will make again and again. Whole30 approved too!

Ingredients (I chose all organic)

  • 3 large or 4 small chicken breasts
  • 1 cup chicken broth
  • 14 oz. can of full fat coconut milk
  • 14 oz. can of diced tomatoes
  • 2 cloves of minced garlic
  • 2 tablespoons of italian seasoning
  • 1 tablespoon dried basil
  • 3 carrots cut into ¼ inch slices
  • 2-3 celery stalks chopped

Cook on high for four hours. Once the time is up remove chicken and shred with two forks. Return to crockpot and enjoy!


Beef and Brussels Sprout Bowl

Time to get back on track after the holidays! This is a tasty recipe lunch or dinner. Easy, delicious, and Whole30 approved! My husband approved too!


  • one tablespoon ghee or coconut oil
  • one chopped onion
  • 4-6 oz ground beef
  • half a bag of Trader Joe’s diced brussels sprouts
  • garlic salt
  • ½ sweet potato grated

In a skillet, heat ghee over medium heat. Once warm add the chopped onion and garlic salt and cook until it is soft and translucent. Add the sweet potato and continue to saute until soft. Add the beef and a dash more garlic salt. Cook until beef is browned and fully cooked. Add the brussels sprouts and saute until bright green and slightly crispy on the edges. Enjoy!

Make more than you need so you can enjoy the next day for lunch or dinner! Be prepared with healthy meals and you will stay on track.


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