Recovery with Kill Cliff



Recovery is essential…

This weekend it started to cool off in south Florida making it a great time to get outside and get a workout in, instead of being cooped up in the gym on a beautiful day. I am sticking to cardio 6x a week at this time to lean out a bit more. Indeed, changing it up often helps keep it fun and consistent. After debating for ever what to do for my workout, I decided I would take my bike out to the track and get in a workout.

To get ready before I left, I packed a couple Kill Cliff drinks knowing I would be thirsty after working out in the sun for a few hours. I also grabbed me some sunscreen, chapstick, headphones and a towel. I received a special delivery of some Kill Cliff drinks a few days before so I have been drinking them post workout or anytime really since they taste great.


I snapped a picture right after I popped open my first can, this one ended up being my one of my top picks of the three flavors I received. Kill Cliff can be drank at anytime of the day and are best served chilled, however even warm out of the box on my door step it was good.
Now moving on to the workout that kicked my booty and definitely got my heart pumping and legs burning! One thing I love most about track workouts is they are outdoors, also if you have no gym membership then no excuses, go find a local track!

The workout..


It was a 2.5 mile ride to the track one way so a 5 mile ride total. Once I arrived at the track, I did sprints, side lunges, burpees, jump squats and crunches.

I always want to treat myself after a great workout and a Kill Cliff does the trick! I brought two with me on my ride to the track. And its a great option instead of reaching for a diet soda or even another sugary beverage. Kill Cliff helps with recovery while tasting amazing, quenching my thirst and combating my sweet tooth.

A few days ago, when I came home from work to see some boxes of Kill Cliff drinks had arrived I was stoked. I wanted to have some in stock for the next few weeks, which I had to hide in the garage so my family doesn’t drink them all ha! The flavors I have are the Free Fall (lemon lime), Berry Legit, Tasty. I like them all, however the the lemon lime is my personal favorite!

  • HITT- Sprints around the track, I do 400 meter sprints and do these for a 20minutes with a short rest period. Im spent after 20min of HITT and its a great way to burn fat. My heart rate was sky high after doing these.
  • Side Lunges 3×25 each side
  • I did a super-set with the lunges and the burp’s 15×3
  • Jump squats 5×25
  • 5×50 bicycle crunches

Post Workout..


I drank 1 scoop of my regular protein powder with 1 banana after my track workout. Then I rode over to this area by the water, to have a place to post up and relax a minute and drink my last Kill Cliff. At this point it was hot, I was sweaty and seriously thirsty so it couldn’t be better timing finding this spot. These drinks are functional recovery drinks made up of B, C, and E vitamins, electrolytes, and plant extracts including ginger root, green tea extract, and ginseng root powder.

Drinking them can help you with recovery through micronutrient replenishment. These Kill Cliff drinks are an alternative to any other everyday beverage choices. They have no sugar, no artificial colors, no artificial flavors and only 15 calories! And it’s the perfect complement to macronutrient-based protein and carb recovery products. Kill Cliff also tastes AWESOME and just to be clear, it is NOT an energy drink!

For a good cause…


One thing I have always done is buy products that I know do things for a good cause by giving back. Kill Cliff is a Partner of the Navy SEAL Foundation, and a portion of the proceeds from every KILL CLIFF Recovery Drink sold goes towards supporting these warriors and their families, how awesome is that! At least I know my addiction to these delicious little beverages is going to give back to supporting our vets. #KILLCLIFF #KILLTHEQUIT

fullsizerender-5If you want to try them for yourself you can do a trial purchase of a 4-Pack or full case at or with the Navy SEAL Foundation as the benefiting charity. People can sign up for our newsletter on the website and get 15% off your first order!

Quitting is not an option! Refresh. Recover. Repeat.

This is a sponsored conversation written by me on behalf of KILL CLIFF. The opinions and text are all mine.

Booty Workout for Tighter, Rounder Glutes!



Booty workout sure to make you sore…

Since this whole booty craze thing, I swear Ive been asked for booty workouts more than ever in my fitness career. I figured, no better post than a booty workout for you all to do once a week for a month. Im currently putting together an eBook that has focused leg routines based on current goals. There will be a little bit for everyone in there, so keep an eye out for it in the new year.

Remember that legs and glutes are very large muscle groups in the body. If  training legs regularly, you can keep the metabolism high, while helping hold on to lean muscle mass. Also, growing some more muscle in the process. Don’t forget what your eating as well, nutrition is a huge part of the picture here when it comes to females and their glutes and hamstrings. An athlete simply can’t have one without the other!

To start this workout, do a 20 minute warmup on the stairmill to get the blood flow going to the targeted areas. Start with 10 minutes at a comfortable speed. Then intervals for the last ten minutes to really get the heart pumping. Always warmup before you start just banging out squats or exercises, especially with larger muscle groups like legs and back.

The essentials…..

Drink a ton of H20 and don’t forget to focus during your workout on the muscle groups your working. When it comes to legs its about consistency and pushing yourself past your comfort zone,  this is when your body is truly changing! So if you are looking to get the booty in shape and don’t want to let it go due to the holiday temptations, do this workout once a week and #eatClaen as always. So here it is…Have fun!

  • 20 minutes on Stairmill- Warmup
  • 5×25 Squats
  • 5×25 Plie Squats
  • 5×25 Weighted walking lunges
  • 5×25 resistance band glute kick-backs
  • 5×25 Weighted Glute bridges



The battle of the abs…



Its a love hate relationship wouldn’t you agree? Oh the battle of the abs… Indeed we all want to walk around with flat toned abs all the time but I would be a huge liar to say I look like this all the time. Ive spent years in the gym, dieting and trying many different strategies and methods to see what works for my body. Also depending on what we eat, hormones and many other factors we can simply make you retain water in your abs. I rarely have six pack abs besides when I compete and Im completely happy not having them either. I do however try to maintain a very toned midsection and oblique definition. A look you would think of more model than “fitness”.

There are a couple of reasons for this:

  1. I love Chocolate!
  2. I have made this a balanced lifestyle.

Now that Im 32 and my daughter is 13, Im focusing on my corporate career, maintaining the household, staying in shape, enjoying some travel and making memories with my family. Im not a 100% full time athlete, but I train daily and try to continuously set goals with my physique to reach them and challenge myself. At this point I want to make some money, save for my retirement and be healthy all while showing my daughter healthy habits as well. I don’t want to kill myself doing two a days in the gym…trust me Ive been there done that! Now days I can train 4-5 days a week for roughly 30min-1hour and Im able to maintain my current status.

I use this picture for this post particularly because this was two weeks of cutting out all sugars. Thats all I changed and I still enjoyed some tacos, guacamole and a few other things throughout the week! Its all about living a healthy balanced lifestyle. I don’t cut out anything I just make a healthier version of that particular food Im craving. Step outside of your comfort zone and get creative with your food, you’ll be surprised at what things you can enjoy all while not packing on the pounds directly to your abs ugh

A few tips to reducing bloat:

  • Dandelion Tea
  • Drink lots of water
  • Asparagus

Puma Ignite Review

Lets face it…How many pairs of running shoes have we tried that just didn’t get the job done?!

I personally have gone through so many running shoes it would actually be interesting seeing how many Ive pounded through. Many of you may not know this but I spent a number of years doing distant running and loved that runners high. I remember a time in dental hygiene school when I literally would spend my 45min lunch break completely on the treadmill. What can I say it was a wonderful stress reducer and I can’t complaint about always having abs either..ha! My running habits eventually changed from doing massive distance and switched to shorter runs for just healthy conditioning without all the wear and tear on my body.

I wanted to do a Puma Ignite review since I just received these from my partners over at Puma. These awesome new Puma Ignite running shoe as well as some of the new fitness gear they have come out with, are a perfect workout set. Im all about new fitness gear, it always can gives me some gym inspiration! Sometimes all it takes is a new pair of kicks to put a pep in your step.

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The Puma Ignite shoes upon first trying them on, I noticed they are very light and airy. I decided to go for a 3.5 mile run to break them in and see how they felt. The tongue was very thin and the laces were on point! To me the laces always need to be on point..

They have great airy support and the best part of all was that my foot didn’t get sweaty. In terms of performance the Forever foam is used in the heel to disperse impact and provide extra durability and that it does.

These Ignites and the amazing legging drive the moisture out with the dryCELL designation for moisture-wicking keeps you dry , because ‘I like sweaty cardio crotch’ said no one ever! I live in Florida, so anything that can do this gets a thumbs up from me.

Puma uses some really great material in the leggings , They fit like a glove and have a little moisture proof pocket on the inside for your iPod or iPhone.

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I had a great run and also threw in 5 sets of 25 lunges. One thing with Puma gear is you’ll always get quality, I can already tell just by the way they feel that I will have them for a long time. I may have to get another color to just have a selection for the gym. I also think the design of the Ignites are dynamically perfect for running. I look forward to some cardio sessions in my new Puma gear! Ended my run with swinging on a tree swing because Im still a kid. Never grow up! Sometimes getting outside to do your cardio refreshes the mind #IgniteMiami #PWRCool

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This post is sponsored by FitFluential on behalf of PUMA.

Booty Builder Exercise of the day

There are several ways to do kick back to build the booty, I also use resistance bands and the cable machine. When you do these make sure you keep your back straight, and put your mind into the muscle. The core should be tight and that lower back not arched. This one is great to tighten your booty and you can do it anywhere! It can be done with or without weights. In this one I’m using a 10b weight that I secure behind my knee. I do these at the end of my leg day doing 5 sets of 50.

Yes you heard that right… 5 sets of 50!!

Here was the rest of my workout:

  • Squats w/ 20lb Dumbells 5 sets of 15
  • Deadlifts w/ 40lb dumbells 5 sets of 15
  • Walking Lunges 5 sets of 15 reps per left
  • Leg curls 5 x 15
  • Bridges 5 x 25
  • Hamstring curls 5 x 15

I like higher volume on my legs, because this is a great way to get the blood flow and trigger muscle growth in my lower body. You will definitely feel the burn with or without the weight, resistance bands as I said earlier are also fantastic for these. You can do kickbacks in your house, out at the park, beach, gym, anywhere thats why I love kickbacks! All these exercises where performed with a one minute rest in between, it then also becomes a killer fat burning workout. Also make sure you are drinking your Amino acids throughout the day to aid in recovery as well as a protein shake with 20minutes of your workout. I recommend Rock Solid Nutrition Watermelon Aminos (Use my code: amberd20 at checkout for 20% off) I would love to get some feedback from my followers on any specific workouts you would like to see such as ‘at home workouts’ or ‘no weight workouts’. Just let me know and ill put together some content for you. Happy booty training 🙂


30 minute lower body workout

We are always looking for ways to lean out our legs while burning calories and not spending hours in the gym. This is not only a great lower body workout but cardio as well. I did this last week and was just now able to do it again I’ve been so sore! So I thought I would share with you all. I usually try to train heavy on my legs, but I have also found quick circuit style workouts definitely serve their purpose. I only used a 15lb weight and this could be done without any weight if your at home. To start you’ll work your way in circle form doing only these 4 exercises:

-Front Lunge

-Reverse Lunge

-Side Lunge

-Dead Lifts

Start off by doing 2 per leg and 5 deadlifts at the end. Then you’ll take a 30second rest and start again from start except increase your reps to 3 per leg 5 deadlifts at the end. Continue clockwise for 30 minutes and feel the burn! Make sure you keep your form right and your knee doesn’t extend past your toes. I did a quick video to show you. Have fun and get that booty in shape! 🙂

Glute Hamstring Exercise

Glute Hamstring Exercise

This is one of my favorite exercises not only for glutes and hamstrings but also it is great for your core!

Using anything for stability you can find in the gym to start. I always use the lat pull down machine because its usually your best choice. Using slow movement walk your hands down the bar. I used the wide grip because its tall. Make sure you keep your core tight and don’t hyper extend your back.

Do 4 sets of 15 🙂

Girls of FMI Fitness Model Photoshoot

This was such a fun shoot and a great time in Arizona with the girls of FMI i did a few years back. They were great to work with and produced a great video interview!