Recent Posts

Waist Training or Waste of Money?

Waist Training or Waste of Money?

In today’s society there’s always a new gadget or device aimed at getting a slimmer waist, a perkier chest, or a bigger butt. Most of the time these products are mildly beneficial and excruciatingly expensive. Today’s post is aimed at one such pathetic scams… the […]

Have Your Cake And Eat It Too (IIFYM)

Have Your Cake And Eat It Too (IIFYM)

Have you ever heard the term flexible dieting (FD) or if it fits your macros (IIFYM) and wondered what it meant? In today’s post you’ll learn how you can have you cake and eat it too!   Calorie Balance   Before we delve deeper into the […]

The Best Diet Friendly Drinks

The Best Diet Friendly Drinks

Do you enjoy sitting back and relaxing with a drink? Whether you’re an occasional drinker or a friday-night-binger you’ll find some of the best diet friendly drinks in today’s post. Plan Your Night First and foremost, to reduce your over-all calorie damage you’ve got plan […]

The Best Time To Workout (According to Science)

The Best Time To Workout (According to Science)

Do you struggle to wake up at the crack of dawn to get in your early morning workout? Or, do you ever wonder if your workout time is optimized for performance? In today’s post I’m going to share the Best Time To Workout… According to […]

The Healthy Lifestyle Mindset

The Healthy Lifestyle Mindset

I recently came across an amazing collection of little doodles by ChiBird which I thought demonstrated the healthy lifestyle mindset I consistently try and share with others. In today’s post I’m going to talk about the “healthy lifestyle mindset” and how you can implement some of […]

What If I Don’t Feel Sore After My Workout?

What If I Don’t Feel Sore After My Workout?

Have you ever had a great workout only to wake up the next morning feeling… refreshed? Chances are you might have felt frustrated or disappointed that you must not have worked hard enough, or that you aren’t going to see results. In today’s post i’m […]

The Tastiest Protein Cheesecake You’ve Ever Tried

The Tastiest Protein Cheesecake You’ve Ever Tried

In today’s post i’m going to share one of my all-time favorite recipes… crustless protein cheesecake. Unlike the mini-cheesecakes of days past this recipes boosts an incredibly large portion size. Just as my previous cheesecake recipe explained, this is incredibly versatile and can be customized […]

How to Beat Hunger While Dieting

How to Beat Hunger While Dieting

Everyone knows dieting can be hard, especially when you’re just so darn hungry! In today’s post i’m going to share two major concepts to consider when dieting: Calorie Density (also called volumetrics) and The Satiety Scale. Volume… sometimes more is better Everyone knows they need […]

Stop Losing Muscle, Start Losing Fat!

Stop Losing Muscle, Start Losing Fat!

As we lose weight we lose weight we lose a combination muscle, fat, and water. Unfortunately, this can often lead to frustration and the phenomenon known as “skinny fat”. Here’s the skinny on losing fat!   When you reach your goal weight do you want […]

How active are you, really?

How active are you, really?

Have you ever wondered how many calories it takes to maintain your body weight? Or how active you are during the day? This is the blog post for you! Step One: Determine your activity level based on N.E.A.T. NEAT or non-exercise activity thermogenesis is a […]

The Best Butt Exercise You Aren’t Doing

The Best Butt Exercise You Aren’t Doing

In today’s post i’m going to share with you the best butt exercise you aren’t doing… hip thrusts! The hip thrust is an excellent exercise that targets the glutes and often overcomes the shortcomings of squats by allowing the glutes to perform most of the […]

Long Hair Care for Fit Chicks

Long Hair Care for Fit Chicks

Do you have long hair? Are you starting to work out often and have no clue how to take care of it now? This post is for you!     As the owner of some really long hair I know first hand how frustrating it […]

When Squats Hurt Your Low Back… Do This!

When Squats Hurt Your Low Back… Do This!

  Have you ever experienced low back pain when squatting? In today’s post i’ll share with you why this commonly happens and what you can do about it!   So what is actually happening when you experience pain in your low back? In my experience […]

How To Beat Muscle Soreness When You’re New To Exercise

How To Beat Muscle Soreness When You’re New To Exercise

Everyone’s been there; you start exercising and you’re determined to make it stick this time! But then, you’re sore for days and can barely walk, extend your arms, or sit down. In today’s post i’m going to tell you how to deal with muscle soreness, especially […]

Activity Trackers

Activity Trackers

If you’re looking for an activity tracker, I’ve got you covered! Here’s my pick for the best activity trackers on the market so far in 2017.     Step Counters These products can give the average individual a good idea about how active they are […]

How to Develop Self Discipline

How to Develop Self Discipline

In today’s post I’m going to share with you one of the most important things you can possibly do to achieve your goals… how to develop self discipline! There’s many methods to getting disciplined so I’m going to outline a few below. But before we […]

Break Through Your Weight Loss Plateau

Break Through Your Weight Loss Plateau

Are you experiencing a weight loss plateau; where you haven’t lost weight for longer than 4-6 weeks?   Here’s some tips to bust through your plateau! Step One:   Ensure that you’ve been tracking your food accurately and give it two more weeks. More often […]

Virtual Coaching? Why You Have to Try It!

Virtual Coaching? Why You Have to Try It!

Have you heard of virtual coaching? It’s a product I am proud to offer but not many people know about. In today’s post i’m going to tell you all about virtual coaching, how it works, and why it’s awesome!   First of all, what is […]

Morning Self-Care Routine

Morning Self-Care Routine

Do you have a morning self-care routine that gets you excited, determined, and ready to conquer the day? If not, or if you’d like to improve your current routine, i’ve got tips just for you! Wave One: Stretch, Exercise, or Meditate This is the step where […]

Nightly Self Care Routine

Nightly Self Care Routine

Do you have a nightly self care routine that keeps you calm, relaxed, and prepares you for the next day? If not, or if you’d like to improve your current routine, i’ve got tips just for you! Wave One: Body Care and Grooming To begin […]

5 Tips to Take Accurate Body Measurements

5 Tips to Take Accurate Body Measurements

Have you ever wondered how to take your measurements accurately? Today’s post is just for you! 5 Tips to Take Accurate Body Measurements 1.) Take your measurements in the right place each and every time for consistency.   2.) Women should take their waist measurement […]

The POP Method

The POP Method

In today’s post id like to describe the method behind POP Fitness and why this method is so incredibly effective. Find your passion daily! So what is the POP (Passion Over Perfection) Method? The POP Method is finding ways to live your life with passion […]

Period Weight Gain and How to Beat It!

Period Weight Gain and How to Beat It!

Did you know that it’s common to gain weight on your period? That’s right, gaining weight on your period sucks! Throughout our cycle we may experience water retention and it’s not uncommon to gain up to 5 pound during that TOM. Here’s what you can […]

5 Tips to Build a Better Butt…. no squats!

5 Tips to Build a Better Butt…. no squats!

  Are you trying to Build a Better Butt? If you’ve only been doing squats you’ve been missing these key exercises!     First of all it’s important to note that most women i’ve trained want to build their butt. They also have been working […]

10 Tips to Burn Fat Fast as an Office Worker

10 Tips to Burn Fat Fast as an Office Worker

Are you working in an office? Are you packing on the pounds at your 9 to 5? I’ve got 10 tips to help you burn fat as an office worker! Tips to Lose Weight as an Office Worker: 1.) Get up and walk around for at […]

How to Optimize your Personal Training Plan

How to Optimize your Personal Training Plan

So… you’re shelling out the big bucks for a personal trainer… now what? First of all, when you’re paying good money for a trainer you should be able to expect that they’re putting your best interest in mind, they’re organized and goal oriented, and that […]

4 Reasons You Dont Have a Flat Tummy, and What To Do About It!

4 Reasons You Dont Have a Flat Tummy, and What To Do About It!

Ever wonder what It takes to finally get that flat tummy you’ve always wanted? I compiled this list just for you! I know first hand how frustrating it can be when you feel like you’re spinning your wheels and not seeing results. The following 4 […]

POP Fitness’ New Years Resolutions

POP Fitness’ New Years Resolutions

In today’s post i’d like to define some of the intentions I have for this business, and most of all, what i’d like to do going forward as resolutions into 2017. As some of you may know, the philosophy behind POP fitness is one of […]

New Years Resolution Checklist

New Years Resolution Checklist

Do you want to lose weight or get in shape in the new year? Making a resolution? I’ve got you covered! With this checklist you’ll be well on your way to actually achieving your new years resolutions! 1.) Have a solid, reasonable, and attainable goal. […]

POP Fitness’ Pick for Christmas Gifts 2016

POP Fitness’ Pick for Christmas Gifts 2016

Are you on the lookout for a gift for the fitness enthusiast in your life? Or maybe you know someone who is determined to make 2017 the year they reach their goals! Don’t worry, i’ve got you covered!  Buying items like clothing, shoes, and bags can […]