3 Summer Workout Tips

The sun is out, the grill is hot, and the beers are cold. The summer is the time to sit back, relax, and de-stress. Weekends to the shore become a regular occurrence and vacation is right around the corner. Fireworks, pool parties, and picnics; the holidaze is setting in.


Holidaze: (n) the state of being stuck in the holiday mode


Recharging your batteries is a great way to stay focused and on track for your goals. But when you get stuck in the slump of over-indulging, day after day, your focus and goals go by the wayside. You push it off. And off. And off. Until suddenly, months pass and your realize you haven’t been to the gym for awhile and you don’t recognize the person staring back at you in the mirror.


That’s when you decide it’s time to get serious and back on track. But, then it becomes a vicious cycle… Thanksgiving and Christmas comes, the holidaze happens…you get serious again for your New Years Resolution…then comes spring break with summer right around the corner again. The cycle just doesn’t stop.


How to combat it?


If you let the holidays and summer get the best of you, you will never get a step up on your goals. So decide today that you want to make it happen and get in the routine to do it. Don’t wait for tomorrow to start. There is always going to be another tomorrow.


Fitting fitness and maintaining good nutrition will make those days of indulging ever so much sweeter. So here are three ways to keep a healthy lifestyle when you are being pulled in all different directions:


1. Rally the troops. On vacation? Get the gang together and do a fun, family workout or play a game of tag with kiddos. High heart rates and smiles all around!


2. Pack. Bring the food that’s healthy and good for you rather than relying on what other’s are serving. Bring enough for the party so that others can enjoy the healthy goodness too!


3. Set aside time for yourself. The kids are out and have to be in a million different places. Make sure you set time aside for yourself every day to focus on you and relax (a half hour at Fit Tribe is an awesome option :)Plus you can win 6 free months of training by entering here >>> https://go.fit-tribe.com/six-free-months)

How to Motivate Yourself to Workout While on Vacation

SUMMER IS HERE & IN FULL BLOOM!!! The days are long & filled with beautiful sunshine & warm weather! Perfect for lounging by the pool or being a beach bunny.

I know you’ve been working hard to get that summer body & you want to show it off, as well as you should! BUT don’t let that or the heat of the summer deter you from keeping up with all your hard work thus far…in fact, you should want to continue working out to, at the very least, maintain your sexy physique that you’ve worked so hard for!

And guess what?

Best part about summer….you can workout outside!!! I know you’re thinking, “What are you crazy?!? It’s hot outside!” Hint: Not if you do it early in the morning or late in the evening.

Enjoy the outdoors! Before you know it, winter will be here & you’ll begin to hibernate. Go outside, go hard, sweat, burn those calories, build & tone those muscles ALL while still getting your golden tan you so desire.

Now your second thought is “I won’t know what to do…& I hate running!”

No problem! We got ya covered! Some of you may already know, & there are those of you who don’t, but we, coaches of Fit Tribe, provide special amenities to those who read our blogs, our emails, our website, who constantly check out our Facebook pages & most importantly, communicate with us about when & where you’re going on vacation!

Why is that so important???

Noooo, it’s not because we’re nosy & secretly want you to pack us in your luggage so we can GO WITH you. It’s so you are reaping all the benefits your gym has to offer!

Check it out:

Videos: We have videos that are easily accessible to you guys to use whenever you are away from us. For example, Rosie & Tasha’s Core Crusher is a FANTASTIC video to watch to keep those abs up to par, so you won’t need a surfboard or bogey board to ride those waves, no sir, not you! You have your washBOARD abs!

Workouts: If you communicate with us, we will give you a nice farewell with a week’s worth of typically high standard Fit Tribe’s hard core workouts that’ll make you feel like you’ve never left!

Such as:

30/15 x 4 (30s exercise/15s rest, 4 rounds)

  • Star Squat
  • Jump Speed Skaters
  • Plank Shoulder Taps
  • Jump Lunges
  • Mountain Climbers
  • Sit Ups

AND if you do them as if we were there with you; keeping that intensity up, when you come back, you won’t even notice that you ever went on vacation, but we will, as we’re filled with envy because of your gorgeous tan.

Us: Believe it or not, just because you’re not physically in the gym with us does not mean we forget about you. Once you’re a Triber, you’re always a Triber!

Facebook us, email us, text us, HECK! Even call us if you need to! You forgot to ask for workouts before you left, don’t sweat it! Contact us & send us pictures of where you are, if there’s a gym-send us pictures of what it looks like, if you have equipment with you-pictures of the type of equipment (or you can just tell us if you know what they are.)

Don’t you get it?!

WE ARE HERE FOR YOU GUYS!!! We made this commitment to you: for better for worse, to get you healthy & fit, on your good days & bad days, until you get sick of us. And by becoming a Triber, you said “I do too.”

So make us proud Tribers, & continue to kick-ass while vacationing so you can rock those bathing suits like it’s nobody’s business & then jump right back in like you’ve never left!

Committed to Your Success,

Christina and the Fit Tribe Team

Paleo Chicken Salad Recipe

Hey Tribe! Here’s a new ‪#‎Chewsday‬ salad recipe to try!! For more healthy recipes, check out our online guide by clicking here—> https://fit-tribe.com/recipe-guide/

**Paleo Chicken Salad**

-1lb boneless chicken breast, cubed
-1/4 cup plain greek yogurt
-1 portobello mushroom, chopped
-1/2 cup onion, chopped
-1 yellow bell pepper, chopped
-1/2 teaspoon dried minced garlic
-1/2 teaspoon coarse ground sea salt
-fresh herbs (optional) (fresh parsley and basil)

-Add cubed chicken breast to a medium- or large-sized saucepan, add water until 3/4th of the way full and place on the stove over medium-high heat. Bring to a boil, reduce heat to medium and simmer until chicken is cooked throughout (~20-30 minutes). Caution: Don’t walk away for too long as the chicken comes to a boil. You may need to skim the foam off the top and reduce the heat sooner.
-Drain the chicken and add to a large bowl. Add all the remaining ingredients, stir to combine, transfer salad to a bowl and serve.
-If you prepare this salad ahead of time, transfer it the fridge and the flavors will only get better and better the longer it sits (I’m talking several hours or days, not several weeks).
-Enjoy! 🙂

Rosie’s Ramblings – Get Your Move On

In the advent of fitness trackers and PokemonGo, getting up and moving has become measureable. Companies create challenges amongst employees to see what team gets the most steps in month with incentives for the winning team.

Why is this becoming such a trend?

Our lifestyle has continually shifted over thousands of years – from hunters and gatherers, to agricultural, to where we are now in the age of technology. We spend more time sitting down than ever before…in fact, the average American spends 13 hours a day sitting! Whether it’s at the desk at work or relaxing watching TV, the damage is still the same.

“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.” – Dr. James Levine

Research has found that prolonged sitting can increase the risk of developing serious illnesses such as cancer, heart disease, and type 2 diabetes. More than that, the effects of long-term sitting are not reversible. Our best action, is to create a culture around movement and to prevent sitting.

Here are a few tricks to make sure you get off that booty and get moving while at the office:

– Drink lots of water: this will in turn cause you to have to go to the bathroom, which gets you up out of your chair, as well as to refill your bottle at the water fountain. Either scenario, your stretching out those legs.

– Set a timer: this will remind you to get up from your cubicle and allow you to refresh your mind before settling back into seat cushion.

– Go for a walk: if you have a lunch hour, take time to go for a walk or quick workout to get that body moving and grooving to conquer the second half of your day.

– Get a standing desk: with all this information out, some companies have been transitioning to standing desks to help keep their employees healthy.

– Workout at your desk: you can do a lot in a small space…here is an office chair workout that can be done at home, in the office, or even at a park bench!

Studies show that spending an extra two hours a day standing instead of sitting was better for overall health. So take the challenge. Try to find a way in your busy lifestyle to add two more hours of standing/moving than what you are doing currently. It’s in the best interest for your health!

“Those who think they have no time for exercise, will sooner or later have to find time for illness.”

Committed to your success,

Rosie and The Fit Tribe Team

Tasha’s Tips ~ 5 Beauty Basics Every Woman Should Know

~ How to reduce puffy eyes naturally 

Instead of buying expensive creams, try using an old-school remedy by holding cold spoons on your eyes to reduce puffiness. Keep two spoons in the freezer, when you have the puffiness place them on the area of concern for 2-3 minutes. Wait 1 minute before you use them, we want them to warm up slightly so it won’t irritate the skin about your eyes. Cucumber Slices help soothe irritated, puffy eyes. Rest a slice against each eye for at least 5 minutes and then rinse your face. 

~ Makeup tips for when you are tired or sick 

Use a brightening mask before you apply your makeup. After stick with a tinted face product, for example a lightweight tinted moisturizer which will keep your skin looking fresh. If your skin is on the dry side, avoid a powder makeup. Use a pop of color on the cheeks to brighten up your face. Avoid dark makeup on the lower lid for tired eyes. A little bit of lip gloss will add extra shine and look softer. 

~ How to heal a blemish 

Keep up with your normal skincare routine. Essential Oils and Spot Treatments are great for blemishes. Lavender Oil and Tea Tree Oil are an alternative for a spot treatment. Only apply to the blemish, not the entire face. Face Masks can help a great deal with drying out blemishes and preventing them from growing larger. Their high mineral content helps to soothe irritations, remove the toxins and shrink blemishes. It is great to use these face masks one to two times per week, however if you want to treat a blemish you can take a small amount and dab it on the spot. Keep it on for a few hours or even overnight. 

~ How to make your hair stronger and grow faster

Using coconut oil will not only moisturize and restore the shine, it will also make your hair stronger and help it grow faster! It is rich in vitamins and minerals which stimulates the hair follicles. The oil also has small molecules which can easily penetrate into the follicles and nourish the hair. It is also great for dandruff and split ends! 

~ How to achieve gorgeous long lashes

There are many different formulas that work to grow those long lashes. However using the right technique when applying mascara will work wonders! You are going to want to keep the thickness at the base of the lashes and than tape naturally at the ends instead of having thick, chunky ends. To make this happen, wiggle the mascara wand at the base of your lashes then sweep outward and upward. And there you have long, luscious lashes! 


~Be Your Own Kind Of Beautiful~

How to Motivate Yourself to Workout After Work

You’re sitting in your car, engine’s running, hands on the steering wheel & you’re having an internal argument with yourself…do I go left & go home? OR do I go right & go to the gym? And that’s when it all comes out…excuse after excuse….after….excuse. You all of a sudden become the best excuse-giver there is! You surpassed your 5-year-old, congratulations!

I know you had a rough morning trying to get out of the house, then work wasn’t any better with those big projects due & the stress & frustration of deadlines, questions & just plain co-workers gettin’ on your last nerve. Let’s not EVEN mention how you’ve left the house this morning & the cooking that needs to happen so you’re family won’t starve to death.

But do you know what all this sounds like to me?

The PERFECT reasons to go to the gym after your long day. 

Think about it:

You’re Stressed.

Fact: THE BEST reason to go workout. Working out is a fantastic way to relieve stress. You know for 30 minutes you will be pushed to your max allowing you to slam that ball into the ground as hard as possible releasing any stress or frustration that may have built throughout your tough day. As your working hard, your body is releasing endorphin’s (the “happy” hormone as we all know it) making life good again!

Trick: Remind yourself throughout the day that as soon as work ends you can let out your stress & frustration at a place that sees the harder you slam a medicine ball into the ground the more you become a fitness hero! Who doesn’t like praise?? 😉

You’re Tired.

Fact: working out not only releases our happy hormone but it also releases epinephrine & nor-epinephrine which work together to give you your adrenaline (energy) during your workout. You will feel like you can conquer any Hojo legs & glutes workout! Not gonna lie, you will leave tired yet, energized & you will feel sore within the next 24-48 hours BUTT (pun intended) you’ll be on such an energy high that you just threw down one of Hojo’s toughest workouts like a pro! You can now go home & whip up a meal as if you were Wolfgang Puck himself!

Trick: Remember this feeling! And when you get home, before you go to bed, pack that gym bag again so you can be another bad-ass tomorrow.

It’s Too Late.

Fact: it’s never too late to get a 30 minute workout in! Your day is either filled with you primarily sitting at a desk in front of a computer for 8+ hours or non-stop on the move like the energizer bunny doing things for other people. Either way, you need that time to focus on yourself & your health (both physically & mentally). Working out will not only help your physical health, inward & outward, but it will also help you to remain sane from this crazy thing we live in called, our lives.

Working out has been proven to alleviate anxiety, sharpen the memory, increase relaxation & if all that isn’t enough, it also can help prevent cognitive decline. Working out especially between the ages of 25 & 45, boosts the chemicals in the brain that support & prevent degeneration of the hippocampus, an important part of the brain for memory and learning. It also boosts brainpower-showing that tough workouts increase levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, & learning.

Don’t you wanna be a smoking ‘ hot smarty pants??? I say there’s a win win there!

Trick: Change into your workout clothes before leaving the office. Once your in your gym clothes psychologically, your brain will tell yourself “I’m going to go workout” (because it’s smart like that with its newfound decision-making-boosting-skills 😉) & your body will simply follow.




At the end of the day, before you convince yourself to take your stressed out, tired-self home, remember this isn’t who you are. You are a tough, bad-ass Triber who conquers grueling tasks on a daily basis & then throws down a 30 minute hardcore workout after a hard days work because you’re a beast like that. So always, always go right!


-Christina & The Fit Tribe Team