ABStober – Day 31!!!

Guys it’s the day day of our ABStober challenge!!

Day 31
31 crunches
31 reverse crunches
31 double crunch (lift hips & scaps)
31 heels to ceilings toe taps
31 leg raises
31 R side leg raises
31 L side leg raises
31 (per side) bicycles
31 (per side) cross body snaps
31 jack knives (!!!)

Hope it was a successful challenge!!
Xo- Mia

TUNE-Y Tuesday!!

Ok… I wanted to post this YESTERDAY but there was a bit of “strategery” issues with my beloved DJ… NO SCENE!

Instead of #MusicMonday , we’re having #Tune-yTuesday !!

Here’s a ghoulishly good mixtape for your workouts this week!!

>> Mia’s Halloween Mix  <<

Enjoy Yall!!

xo – Mia

ABStober Day 30


Guys, I cannot believe that we’re on the second last day of October/ABStober already?!

Man!! This month has FLOWN by. Happy CHOOSEday, everyone!! In light of the Choose-tastical nature of this day, I am giving you some options for the workout as well!

Day 30

Option A – 4x

  • 1 min plank
  • 1 min crunches
  • 30 sec scissor legs
  • 30 sec leg raises
  • 1 min plank
  • 30 sec bicycles
  • 30 sec jack knives
  • 1 min plank

Option B – 4x

  • 1 min plank
  • 1 min reverse crunches
  • 1 min scissor legs
  • 1 min plank
  • 30 sec right side cross body snaps (R hand, L leg)
  • 30 sec left side cross body snaps
  • 1 min plank

Option C – 2 rounds of each


xo – Mia

National Pumpkin Day

So ….
I heard yesterday was National Pumpkin Day!! I’m late but it happens 🙂

Any who just thought I would share A few great things about our orangey, globular, bulbous friends:

• They’re nutritious – low in calories & sodium, high in fiber, protein, iron, B vitamins (the seeds), and beta-carotene.

• They’re good for your inside AND outside! – a great ingredient for skincare products as they contain exfoliating enzymes, plus vitamin A, vitamin C, and zinc, which help brighten your skin.

• They’re FUN! – Pumpkins can be carved, painted, mod podged, and glittered in any number of ways to create beautiful decorative pieces for the fall.

• Not only are pumpkins native to North America, they’re also one of the US’s most popular crops, with 1.5 billion pounds grown each year (& part of tge reason why both Canadian & American Thanksgivings are celebrated with pumpkin-y goodness).

• Plus they are just plain yummy!! Sweet, Savory, hot or cold, solid, liquid & in between. They’re so diverse!

As the most recognizable pumpkin-centric “holiday”, Halloween, is right around the corner, I am posting a couple of my go-to pumpkin based recipes!

I’m not a fan of pumpkin spiced lattes or teas, although I do love a nice pumpkin spiced Snickerdoodle Cookie on a cheat. I will occasionally jazz up my protein shakes with some added pow if I’m in a building phase. Here’s a Pumpkin-Licious one:

Pumpkin Pie Protein Shake

• 1-2 scoops clean vanilla protein (I like Nature’s Whey)
• 1 cup puréed pumpkin (canned, unsweetened or fresh)
• 1 cup plain or vanilla unsweetened almond milk
• 1TB chia seeds
• 1/2 cup raw oats
• pinch nutmeg, pinch cinnamon
• 6 ice cubes

Blend and enjoy – if you want it thinner you can skip the oats or add water.
I’m probably one of the few people who prefer pumpkin ;and sweet potato as a starch vs dessert base, here’s the easiest recipe ever:

Baked Pumpkin ‘Fries’

• Preheat oven to 375F, cover a cookie sheet with foil & lightly grease with coconut oil
• 2 cups pumpkin – raw – cut into “fries”
(I like 1/4″ thick, 2″ long)
• in a small bowl mix Seasoned Salt, chili powder, garlic & onion powder, nutmeg, dried parsley, black pepper – ground
• lightly cover the fries in coconut oil (I use my hands) & sprinkle with seasoning mix
• bake for 25min, flip & continue baking until crisp
If I’m doing pumpkin as a sweet base, I will typically opt for muffins/cake vs pie – don’t ask me why, I just don’t like it – here’s a kid friendly secretly healthy baked treat everyone will enjoy:

Pumpkin Carrot Muffins

1/2 cup organic honey
1/4 cup organic maple syrup
1/4 cup coconut oil
1 1/3 cup vanilla yogurt
2 cups pumpkin puree
2 large eggs
4 tablespoons orange juice
3 teaspoon vanilla
2 1/2 cup carrots, grated
5 TB Chia Seeds
2 cup whole wheat flour
2 cup all-purpose flour
1/2 cup cold milled flax
2 teaspoon baking powder
2 teaspoon baking soda
2 teaspoon cinnamon
1/2 teaspoon allspice

Preheat oven to 350 degrees F. Line 36 muffin cups with baking liners.

Grate the carrots (I use a box grater and use the second largest sized hole). Set aside.

In a medium sized bowl, combine the carrots, flours, flax, chia, baking powder and soda, cinnamon and allspice. Stir to mix well. Set aside.

Mix room temperature Honey, room temp maple syrup & room temp coconut oil in a large bowl. Beat using a stand mixer or a hand mixer until well combined and smooth. Add the eggs and beat until incorporated. Stir in the yogurt, pumpkin, orange juice, and vanilla.

Add the flour mixture to the sweetener/egg mixture. Stir with a wooden spoon until well mixed, but do not over beat.

Add batter to half fill each muffin cup, making about 36 muffins in all. Bake muffins at 350 degrees for 14-16 minutes, or until cooked through when tested with a toothpick.
Remove muffins from the pan and cool on a wire rack completely.

*you can add dark chocolate chips if you want to make it more of a treat.

Hop you Enjoy them, loves!!
Xo – Mia


ABStober Day 27

***Oops*** Apparently Tweet Didn’t Load Properly!!



Day 27

  • 30 sec plank hold
  • 30 sec knee drop plank
  • 30 sec R-side plank hold
  • 30 sec R-side plank knee raises
  • 30 heels to ceiling toe taps
  • 30 sec leg raises
  • 30 sec L-side plank hold
  • 30 sec L-side plank knee raises
  • 1 min plank hold

Repeat 3-4x


Sorry for the delayed post / mistaken blankness!!

xo – Mia

ABStober Day 26

Hey all,
I had the most amazing day today!! TGIF Indeed!!

Taught Spinning for the first time since living in JA; new client did great on her first day; booked another new client who starts Nov 1; had a killer leg workout; plus found a place that makes delicious grilled-fish tacos!!

Anywho, here’s today’s Abs workout!

Day 26

  • 1 min plank
  • 30sec boat pose hold
  • 1 min plank with Spiderman knee raises
  • 30sec wide-knee bicycles
  • 1 min plank with arm/leg reaches
  • 30sec cross-body snap alternates
  • 1 min plank jacks
  • 30sec open/close scissors
  • 1 min plank in/out hops
  • 30sec reverse crunch

Repeat 2x

Workout Wednesday… on Thursday… Part 2

Okie doke… here are the videos of a few of the exercises I did yesterday!

I did Core and Cardio in the a.m after my first set of clients & floor shift. And as the BIG BOY, it was my Leg-sculpting day – so the first two vids are leg building, shaping moves!

The workout started Nice and simple 4 sets of 25rep Leg press (hip sled), superset with 15 reps, per leg, of shot gun squats.

Lateral Lunge to Curtsey Lunge SUPERSET with Squat Jump Kickouts

Here are a couple stills from the videos…

Lateral (side) Lunge

into a

Curtsey (cross over) Lunge

We Superset the Lateral Lunge to Curtsey Lunge (15reps, of each, per leg) with 20 squat jump kickouts, for 4 sets.

Barbell Weighted Hip Raise (Hip Thrust)

Weighted Hip Thrust

We Superset the Hip thrusts (15reps) with Reverse Hyperflexions

20 with Adduction (*heels snap together) & and 20 with Abduction (*heels kick apart)

for 4 sets.

EN: I’m special needs at times, and aside from what I had posted on Instagram, I deleted the original two pics from my iPhone… Sigh… Yesterday was mentally challenging…

When I took my car in to the shop, my training partner / army buddy came to “rescue” me. In return for him picking me up, I had to go do shoulders with him, as “pay back”.  I’m OKAY with THAT!!

Here is one of the moves we finished with.

Animal Pulls 

Anterior Cable raise in Plank Position

This move (12 per arm), was Superset with 45lb Plate shrugs (25reps), for 4 sets.

Enjoy the Vids! And try them if you like – let me know how they go!
xo – Mia

ABStober – Workout Wednesday… on Thursday… Part 1

Yes Yes y’all.. This is part 1 of a Two-Parter.

Due to unforseen issues and car troubles yesterday, I wasn’t able to do any blogging (*on top of a few other things I was unable to do – but I ate clean and got all 3 of my workouts in… #whatsyourexcuse ?).

First things first.. I’m poppa; freaks all the honeys, dummies, Playboy bunnies, those wanting money… (*Whoops! Sorry! Song break down! Any time I use that phrase BIG pops into my head…) Pardon my digression… Let me go on…


Day 24

Being that today was my Training Partner’s birthday, we will use his favorite routine. It’s “simple” but it’s repeated moves, making it high volume.

  • 10 alternates of 10 sec Low plank, 10 sec High plank – no break at transition
  • 10 alternates of 30 scissor legs, 15 2-leg raises – no break
  • 10 alternates of 25 crunches, 50 bicycles (25 per side) – no break
  • 10 alternates of 10 sec right side plank, 10 sec left side plank – no break
  • 1 minute Air Squats, 1 minute 1-2 lunges (leg alternates) – no break

Repeat 2x


Day 25

  • 1 minute plank
  • 15 straight leg Roll up, Roll down, V-snap
  • 30 sec R side plank
  • 15 R side snaps (or side crunches, if you cant do them straight legged)
  • 30 sec L side plank
  • 15 L side snaps (or side crunches)
  • 1 minute inverted plank

Look out for Part 2 !!

Videos from the workouts yesterday!

xo – Mia

ABStober – Monday – Tuesday – 1day – 2day!

Hey all!!

My Monday went from 1 workout & 2 clients (planned) to 4 clients, 2 clients and last minute subbed in coaching a swim practice… happy for the work ($_$), but my brain was on E, and the blog got put aside for the final copy.

Here is a 2-for-1! Day 22 & 23

  • 15 Straight Legged sit ups
  • 15 leg raises
  • 15 R-side cross body snaps
  • 15 L-side cross body snaps
  • 15 Jack Knife


  • 20 Knees at 90 heel tap sit-ups
  • 20 Reverse crunches
  • 20 R-side 1/2 kick out hold (*think freezing your Bicycle crunch)
  • 20 L-side 1/2 kick out hold
  • 20 Bicycles

Repeat 2-3x

This one was a good one today! Had my client do it after our 6 rounds of Circuits
<< 2min WORK, 30sec REST>>
skipping (alternate rounds of single & double unders)
push ups
pull ups
1-2 lunges
plank knee cross-overs

xo – Mia