Posts tagged ‘workout’

May 19, 2014

Outdoor Circuits to Ease Into Summer


yoga sunset

So, have you heard? Summer’s coming . . . and it’s going to be hot, hot, hot! Now’s the perfect time to start conditioning yourself to tolerate the blazing sun while still reaching your fitness goals. If you take the time now to gradually ramp up your intensity as you exercise outside, you’ll be much better prepared to stay active, healthy, and safe as the seasons change.

Easy Does It

Let your body be your guide when exercising in the great outdoors. Start out in the shade, if possible, and avoid heavy-duty cardio between 10 AM and 4 PM (the hottest part of the day). If you start to crash and burn after 20 minutes, just be kind to yourself—take a break, hydrate yourself, and go easy. You’ll be hardcore in no time!

girl drinking water

Also, drink plenty of water before and during your exercise outside. A good rule of thumb is to drink around 8 oz. of water 15-20 minutes before you start. Then, drink 4 oz. of water or sports drink every 20 minutes while you are exercising. If you experience any of the following signs of potential heat exhaustion (dizziness, fatigue, profuse sweating, pale skin, rapid heartbeat, muscle cramps, headache, or nausea):

  • Stop exercising
  • Get somewhere cool
  • Hydrate yourself
  • Cool your skin with cold water
  • If your symptoms don’t resolve quickly, seek medical attention immediately.


Simple Cardio/Ab Routine


Check out this simple circuit guaranteed to get your heart rate up and break a little sweat. It’s quick and easy (no equipment needed, except maybe a towel or mat for the Ab Circuit), so find your favorite spot outside and get going!


Cardio Circuit—(go through the entire circuit, then repeat)

  • 20 jumping jacks
  • 20 high knees
  • 10 burpees

(10-second rest, if needed)

  • 30 speed skaters (15 each leg)
  • 20 walking or stationary lunges (10 each leg)
  • 20 side lunges (10 each leg)

(10-second rest, if needed)

  • 20 mountain climbers
  • 20 prisoner jacks
  • plank (hold as long as you can—30 sec.-1 min.)


Ab Circuit(go through the entire circuit, then repeat)

  • 20 crunches (keep elbows splayed out, face and chest to the sky)
  • 10 bicycles
  • 10 V-outs (knee ups)
  • 20 sit-ups
  • 20 leg lowering (both legs)
  • 20 Russian oblique twists (1 rep = twist left & twist right)
  • 10 Prone cobras (keep feet on ground)

Stretch (I love stretching after a workout—it feels like candy for my muscles 😉

Have a great week, and enjoy the spring breezes while you can!


i love my active summer

May 6, 2014

How to Undo an Overdo

ImageYou did it–rather, you overdid it. You ate too much, drank too much, or simply had two desserts you didn’t need and fell asleep on them. This morning, you feel well, frumpy. Don’t fear, you didn’t do as much damage as you think. Remember a pound equals 3,500 calories. So, even if you ate the entire box of donuts, and washed them down with a jug of whole milk, you’re out a pound. Despite the sugar shock you placed on your body, you’re going to be okay. In the whole scheme of things, it’s really not a big deal. Chock the day up to an “off day” and gear up for a new day. Here’s the game plan:

Image#1. Spend the day drinking (guzzling) water. Drink water as often as possible. You need to literally flush your system of the toxins you consumed during your indulgence.
#2. Eat 24-30 grams of fiber throughout the day. Do not go to sleep until you’ve ingested this fiber. Fiber works as a broom within your system to “sweep” out toxic buildup which makes it easier for fat cells to move through your body.
#3. Get 30-1 hour of activity. Literally, go sweat out the toxins. (Are you noticing a key word?) If possible, book an ion cleanse to help move toxic debris along. 
#4. Stick to stuff from the earth: grains, water, fruits, vegetables, beans as much as possible. Grab most of your calories from these foods.
#5. DO NOT STARVE YOURSELF or limit your calories below 1,000 calories. Depending on your height, weight, and age, you need a certain amount of calories to keep the fire burning within your system. Think of your metabolism as a fire. Think of these foods as lighter fluid, which boosts flames. On the contrary, foods that are high fat, highly processed, high sodium, or with many preservatives act like dirt/sand which puts a fire out. Trust me, you don’t want your fire to burn out. If it does, your body stops burning fat and calories as efficiently. This tip is especially important immediately following a day of over-indulgence.
#6. Drink tea once or twice throughout the day. I say caffeine is a-okay!* It’s my experience that caffeine also helps keep things moving–if you know what I mean. That is exceptionally important after a splurge as well. (*I want to make it clear that there is zero scientific research attached to this statement. It is purely my personal opinion.)
#7. Your taste buds may feel a little deprived since they got a mouthful–literally–yesterday, don’t give into them. Remember that the first bite of anything is the most savory, so if you are feeling weak, just have one bite of the indulgence. One small bite will not derail your efforts.Image
#8. Get a good amount of sleep. Your muscles and digestive system regenerate as you sleep, so give your body time to do this. Also, if you’re asleep, you’re not consuming anything
#9. Plan out tomorrow’s meals. Planning ahead ensures that you’ll have the supplies needed and fuel yourself appropriately.
#10. Spend a few minutes looking in a full length mirror before you go to bed. Say three nice things about your body and appearance. Smile at yourself. heck, even blow a kiss!

For more tips like these, or for personalized, goal-specific wellness coaching, email: Love yourself! 

May 2, 2014


My transformation

My transformation

Hey all! I’ve been absent a few weeks from the blog, but I’m ready to share my progress, my crazy life, my words of wisdom and my new successes with you all!

So proud of how hard I have worked to get my post-baby body back!

So proud of how hard I have worked to get my post-baby body back!

Where to start? First of all, Beau is doing MUCH better! He’s off of his liver medication finally and he’s smiling and doing cute baby things. Bryan and I are very grateful for this!

Beau is finally feeling better! This smile makes me happy!

Beau is finally feeling better! This smile makes me happy!

Training is going great! I have seen SIGNIFICANT changes in my body! My muscle definition is coming back, I’m lifting heavier weights, I’m no longer ready to pass out after jogging 1 minute on the treadmill (I can now do 45 minutes non-stop!), I feel more confident in myself and I’ve nearly lost all of my post-baby weight!

I’m wrapping up week 7 of working out and I’ll be entering week 8 on Monday. While I’m more than excited about the progress I’ve made to-date and the progress I’ll continue to make, it hasn’t always been easy. I’m human and have days that I don’t feel like I’m getting the most out of my workout and days when I don’t feel like I’ve made as much progress as I think I should have. I sent Marzia a text one morning feeling discouraged. I was in week 6 of training and feeling like I should have more definition in my abs area. She reassured me that the definition will come and that HELLO! – I JUST HAD A BABY! It takes time for the body to heal and transform. I spent 9 months stretching it out. It will take more than 6 weeks to get it back. Reality check? Yes. What I needed to hear? Yes. I, like everyone else working on getting into shape, have to remember that TIME is the key. And patience. But sometimes I’m not so good with patience. Haha!

Finally seeing my some muscle now!

Finally seeing my some muscle now!

Due to my crazy schedule and new responsibilities as a mom, my workout time comes EARLY. My alarm goes off at 4:10 a.m. and I’m at the gym by 4:45 a.m. And trust me (or ask my husband), I’m NOT a morning person! But, that’s what best fits my schedule, so that’s what I’m doing. Make time, not excuses, right?

I’m still eating clean. I’ve found all sorts of new ways to creatively eat clean and enjoy my favorite meals. My go-to’s are stuffed bell peppers, spaghetti squash, zucchini “sushi,” and Portobello mushroom pizzas. Sundays have turned into our grocery shopping days. We bring everything home, get it sorted, rinsed, in storage bags and put away. Monday nights I do my meal prepping for the week while Bryan plays with Beau and the dogs. It takes me a few hours, but it saves me TONS of time later in the week. It also keeps me on track. If I have something made and ready to go, then I don’t need to go out for fast food or hit the candy drawer. I have everything I need. Bryan has been amazing with my eating habits. He tries everything I make and, to his surprise I’m sure, has liked almost everything so far (except Portobello mushroom pizzas – that’s too much mushroom for him). And if we have a date night and decide to go out for dinner, he’s very mindful of what I can and can’t have and makes suggestions based on that. At the least, a decent salad has to be on the menu for me. No chicken fried steak and mashed potatoes and gravy for me. I may have a bite of his every now and then, but I’ve come to not even really want it anymore. It may taste good, but the effects of several meals like that aren’t worth it to me. I prefer to keep my body happy and healthy, not feeling heavy and greased down.

An example of one of my snacks

An example of one of my snacks

I eat a cheat meal for dinner on Friday nights. I plan it ahead of time as my “treat.” And even then, I’m conscious of what I’m eating. We went for pizza last week. Instead of loading it with pepperoni, sausage and cheese, I had them load it with veggies, minimal sauce and minimal cheese. I’ve learned, too, that not eating heavier, greasier meals or candy and junk food for an extended period of time makes you not WANT to eat them anymore. I don’t crave them. I can easily pass them over, even when others are eating them right in front of me.

Meal prep is important for me to stay top of my health

Meal prep is important for me to stay top of my health

I still blog on my Facebook fitness page ( and now also blog and interact on’s “BodySpace.” It’s the Facebook for fitness junkies. And I won’t lie, I love it! It’s everyone working on their fitness goals encouraging and motivating each other along the way. I’ve come to be friends with some inspiring people there who encourage me to keep going after my fitness goals!

My day look at the law firm

My day look at the law firm

I also still work full-time at my law firm. Monday-Friday 8:30-5:30. It makes for a crazy day sometimes by the time I get up, go to the gym, come home and get ready for work, help Bryan with Beau and either he or I take him to the sitter’s house, drive to work, work all day, drive back to pick up Beau and head home, take care of the dogs, make dinner, get Beau settled down and ready for bed… It’s a LOT. I’m blessed to have my husband, though. He helps with it ALL. Well, all except the cooking. I love him, but he’s not a cook. Haha! But he makes up for that by helping with laundry, picking up the house, taking care of Beau, playing with the dogs, packing Beau’s diaper bag, etc.

Love my husband!

Love my husband!

AND, I’m still a distributor for It Works! I joined Marzia in this business adventure and it’s been amazing! The It Works wraps and stretch mark cream have been instrumental natural supplements to my working out and clean eating. They tighten, tone and firm the skin, ridding the body of toxins and help you lose inches! I use one once a week and it’s helped my tummy come around! And I see definition there now! The stretch mark cream has been amazing with my tiger stripes from Beau! They’re drastically less noticeable! Now I’m using their Hair Skin Nail product to grow my hair out. And it’s growing like crazy. As well as my nails. It’s a nice change!

The products that helped me get my post-baby body back!

The products that helped me get my post-baby body back!

Not only do I enjoy the products, but I’ve met so many people who love them and have amazing results with them! My gym is now introducing them through me, I’ve got a team going under me that’s loving them and spreading the word about them, and Marzia and I are taking Dallas by storm to let everyone know about them! If you’re looking for something natural (herbal/botanically based) to help you on your health/beauty/fitness journey, I HIGHLY recommend It Works products! You can get them at my website or message me about them at

My results using the wraps and stretch mark cream

My results using the wraps and stretch mark cream

Overall, I’m one busy lady. But, with the help and support from my amazing husband, I find time to do it all. And I love it. I love my crazy, busy, fitness filled, healthy living, life. And even more than that, I love my husband and Beau. They drive me to be the best me and to keep going. I’ll make my bikini competition this year. I’ll inspire at least one person to follow their dreams. I’ll find my calling in the fitness industry and make the career change. I’ll be successful and make an extra income to live on with It Works! I’ll do it all. Because I believe in myself and because I have a support system that believes in me.

Working out, eating right, and wrapping tight keep me in shape after my baby

Working out, eating right, and wrapping tight keep me in shape after my baby

I highly encourage you all to find that support system for yourself if you haven’t already. It’s amazing. I also encourage you all to remember that you can do ANYTHING you want. In fitness. In health. In beauty. In LIFE. Just go for it!

Until next time,


Ashley Casalini! Garcia

January 30, 2014

New App I Love! Popsugar Active

 Hey everyone! Kathy here! Just wanted to share a quick fitness app that I found and love. 

Its the Popsugar Active App which makes working out convenient and fun.  There are tons and tons of workout videos that are continuously updated.  I love the Victoria’s Secret Booty Burn Model Workout and the yoga workout for back fat.  

You can create and customize your own fitness routines with all of the videos which range from strength training, running yoga and more.

Below are some screen shots from the app.  



Wish I had more to share this week but I am completely and creatively drained! The days leading up to the photo shoot can be stressful and now I’m straight into completely my final weekend for Gyrotonic training.  That’s a wrap!




December 6, 2013



Last month we had a social media contest for our Healthy Housewives fans. We asked the fans to write in and tell us why we should choose them to be on our Healthy Housewives magazine cover. They had to have a high res image that we can use to be our cover. We had a ton of entries with women from all over the world that shared their stories and sent pictures, we were so overwhelmed on who to pick.


After a week of rereading and looking at which candidate would be the next cover girl, we decide on 2 women. Then we changed our entire 2014 year, to the year of fans. Without the fans, we wouldn’t be here. So, for 2014 we are picking 12 women to grace our cover. If you want to share your story and send in hi-res images that you would like to be featured as our cover, please email We would love to hear from you!


Let me introduce our December covergirl Laurie Strough Smith. She is inspiring women out there with her positive attitude. She is over forty, fit, and raising five kids! Go Laurie!


Meet Laurie:


Her video:


We can’t wait to hear from you!

Marzia Prince

Creator of Healthy Housewives

September 4, 2013

Football Season—Time to Kick it into Gear!

Not sure about your home, but mine turns into a consistent gridiron gathering place until Valentine’s Day. If we’re not sitting in the stands at Cowboys Stadium, Kyle Field, Jones/AT&T Stadium, or Denton Ryan High School, we are at home, cranking up the surround sound, letting the fall breeze inside, and probably grilling something on game day. It’s not just the game either. It’s ESPN’s College Game Day, pre-game shows, and post-game recaps.


“But Lacey—all of this sitting around in front of the tube doesn’t sound like healthy living to me.”

If you know me, or have followed my blogs for a while, you know that creativity and pure stubbornness will ensure the day will not go by without me conquering one hour of activity and proper nourishment. Because I love my “I want to be healthy but I’m a die-hard football fan” friends, I want to share some tips that help me get from Labor Day to Valentine’s Day without packing on the pounds or missing the games that matter most to us (Dallas Cowboys, Fightin’ Texas A&M Aggies, Texas Tech Red Raiders, and the Denton Ryan H.S. Raiders.)


Become a melon head and serve up fruit in a helmet!

Nutrition Tips

–Eat before you go to the stadium. This is the easiest way to ensure you receive adequate nourishment and that you’re not starving at the game, eventually succumbing to poor food options at the stadium concession stand.

–Pack baggies of almonds/cashews and your favorite granola or seeds. All filling options to maintain blood sugar levels and satisfy cravings and nervous play times.  (If you’re not a fan of nuts, check out the different seed cluster products out now.)

–Most stadiums are limiting the size of purses and bags; so don’t fret with protein powders, or meal replacements. Football games are maybe three hours max… you can make it without a full meal.

–Bring a packet of your favorite rehydrate or energy drink (mine, of course, are Advocare’s Spark or Rehydrate products.) Tuck the envelope into your pocket or boot to mix with a bottled water purchase. Just say NO to concession sodas. Unless you’re doing post-game Burpees in the parking lot.

–If you must have a “treat,” find a friend and SHARE. Even I can’t turn away my bonus-son when he says, “OMG you’ve GOT to try Dr. Pepper with peanuts.” What? I mean… sure. The excitement in his voice and the fact he acknowledged my presence is more important to me than temporarily shocking my body. Your body can handle it.

My Favorite Game Watching Party Offerings


Fresh Avocado Nachos


Kabobs–your favorite foods on a skewer for easy eating!


When the temperature drops, this will keep everyone warm.


Activity Options (All you need is to move your body and get your heart rate up. This can also serve as commercial and half time entertainment.)


My favorite power move!

Pre-Game Warm up and Stretch (one minute per move): 10-15 minutes total

Jog in place

Jump rope (jump with both feet)

Side hops

Touch your toes (or try)

Sit with feet out and touch your toes (or try)

Sit with legs crossed and walk hands out; hold

Lie down and twist; each side

Folk hands behind your back and pull down

Jump Jacks

High Knees

And end with one minute of jogging in place

Commercial Breaks: (for the length of each commercial)

Jump Jacks

Plank Holds

Push Ups

Abs Holds

Chair Pose Hold/Wall Holds

(Just keep cycling through these simple, effective, no equipment needed moves and you’ll collect around 25-30 minutes of activity DURING the game. Side note: When a commercial of mine comes on, double-time it! J)


An extra workout for you to try!

Post-Game Rant: (You’re either angry or excited depending on who won, so capitalize on the energy flooding your body! One minute per move)

Quick Feet (pretend you’re quarterback; grab a football if you want)

High Knees

Side-to-Side Jumps

Lunge Run

Mountain Climbers

Plank Jumps

And everyone’s favorite… BURPEES!

The name of the game (so to speak) is to not sit still during game-watching events. Whether you’re in the stands or at a home watching party, move your body! Pretend you’re in the game. Challenge fellow party-attendees! Even bet on scores using pushups or plank sessions for the loser… whatever works for you, the event, and the guests with you. Be the change, friends! Let’s make America healthier during America’s Favorite Past-time: FOOTBALL SEASON!

Game on! –Lacey

July 29, 2013

The right fit for you

There are so many workout clothes out there…its a colorful sea of sports bras and running tights. But beyond the bright colors and fancy designs, do you know how to dress for your body type so that you not only move functionally, but feel beautiful and sexy? That is important you know…the better you feel in your workout attire the more likely you are to have a successful workout. Truly…think about it…would you workout more effectively in an old tattered t-shirt that was wrinkled, or in a slim fitting racer back tank top and tights that not only draw you in , but make your lines look sleek and strong! 

So when choosing workout apparel, what should you consider?

1. Black is always the most flattering color for pants. Not only is it slimming but you will not see sweat lines. 

2. Don’t wear padded sports bra…it looks awkward. 

3. Racer back tanks make your back look stronger than a traditional tank. 

4. Do the underwear test…bend over in the mirror and make sure the lycra doesn’t stretch so thin that when you are in downward dog we can see your undies. 

Ultimately, wear what you can move easy in and you feel strong and beautiful in! Image

July 9, 2013

Not 100%? Keep Moving!


Hi, Friends! It’s Brooke, here. One of my favorite ways to get fit is to lift weights. I love how it shapes my shoulders, gives me some guns, and brings curves to my quads. I also enjoy the measured counting of reps and the way my mind is forced to focus on the weights instead of the 101 other things running through my head. But lately I’ve been off my game, staying too busy and stressed out to do the things that help me be less busy and stressed out. I know I’ve not eaten well enough, and I’ve started to get that uptight catch in my breath again, that tell-tale sign of anxious, shallow breathing. It’s time to get moving again, but where to start?

The best place to start is right where you are. So where am I? I’m in a beautiful hotel in Los Angeles, and despite my best attempts, I’m a little undernourished and dehydrated. But I’ve found some free time to hit the fitness center. I don’t feel as prepared mentally or physically as I usually do, but I’m going with what I’ve got. That’s the thing about committing to something. You do what you’ve told yourself you’re going to do, regardless of whether the conditions are right. And what could be more important than keeping your body strong and healthy? You only get one, and the privilege of caring for it is awesome!
So, off I went. I did a tidy little workout, hitting just about everything. I listened to my muscles, pushed when I could and took it easier when I started feeling gross and clammy (the feeling you get when there’s not enough fuel in the tank but you push yourself anyway—I don’t recommend it). Honestly, my workout effort was about 70%, but at least I did it. I showed up and followed through, knowing next time will be better. No one feels 100% all the time, and if they do, I’d love to know their secret. But all it takes is a little momentum to get moving, right where you are.
Try This!
• Overhead shoulder press (2 sets of x 12)
• DB chest press (2 sets of 12)
• DB one-arm row (2 sets of 12)
• Bicep curls (2 sets of 12)
• Triceps extension (2 sets of 12)
• Squats (2 sets of 25)
• Swing lunges (2 sets of 10, each leg)
• Curtsey lunges (2 sets of 10, each leg)
• Switch squats on the BOSU (1 set of 15)
• Glute blaster (10 each leg: straight leg lifts, scorpion kicks, diagonal leg lifts, fire hydrants)
• DB crunches (1 set of 20)
• Lower leg lifts (1 set of 20)
• Russian twists (1 set of 20)
No excuses . . . just do it!
You got this,


July 5, 2013


TRX Suspension Training System

TRX Suspension Training System


One of my favorite ways to workout is using the TRX suspension training system. You can use it anytime anywhere. With summer being the most traveled time of year, TRX gives you no excuses when it comes to working out on vacation. You just put these flexible black and yellow straps in your suitcase and you are ready to go!


You can do TRX at home, hotel room, on a boat, outside in a park, and


*Please consult with your doctor before doing any workout programs


Here is a 4 day workout program. I have included YouTube videos to show you proper form.



3 sets/15 reps

TRX basic push ups

TRX back rows

TRX shoulders  (swimmer pulls)

TRX bicep curls

TRX tricep curls

10 burpees with push up

Repeat from the top until you have completed 3 sets



3 sets/20 reps

Walking lunges

Walking side squats

10 squat jumps

TRX front squat

TRX split lunge

TRX hamstring curls

10 TRX jump squats

Repeat from the top until you have completed 3 sets




3 sets/10-15 reps

TRX basic knee tuck

TRX mountain climbers

TRX pikes

TRX planks

TRX oblique crunch

Repeat from the top until you have completed 3 sets


After core is done, go for a 30 minute run



3 sets/15 reps

Walking lunges

Basic push ups

Walking side squats

TRX back rows

10 TRX jump squats

TRX bicep curls

TRX front squat

TRX tricep kickbacks

TRX Split lunge

10 TRX burpees

TRX basic crunch

TRX pike

TRX sit up

Repeat from the top until you have completed 3 sets


Happy strengthening!

Marzia Prince


June 25, 2013

Focus T 25

ImageOne thing a lot of people say when it comes to working out is, ‘I don’t have time!”. And we have all heard the expression that we all have the same 24 hours in a day. But truthfully, for some, fitting working out into an already jam packed schedule can be tough. 

But what if I told you that you could get in a KILLER workout in only 25 minutes? At home! Yes, Shaun T, the creator of INSANITY has just released a new program called Focus T 25. So what does that mean? This program is 25 minutes, 5 days a week, for 50 days. What do you get done in that 25 minutes? Cardio, strength training, lower body focus, upper body focus, abs, and speed. The test group results are SICK! 

Don’t tell me you don’t have time. Give me 25 minutes, and we can give you a LIFE! The life that you deserve. The body you want, the health you can reclaim. 

For more information on Focus T 25, please reach out to me, Danielle, by visiting my Facebook page, and send me a message.