Get a Full Workout In 30 Minutes

Not enough time to do your full workout? We all get short on time at some point during the week. Here’s a quick circuit workout I created that will hit all your muscles and shred some serious calories!

Time: 30 minutes

Calories: 300 (or more)











How to do the workout:

*You can use one 15 pound med ball for the whole workout

Circuit – perform each exercise in the circuit 20 reps. Complete 3 sets

***Between sets – 30 seconds high knees, 30 seconds burpees. Then take a 30-60 second rest***

The workout:

Med ball slams 20

Kettle swings 20

Pop squat with DB bicep curls (stand on top of riser, then jump out to squat and back up with the bicep curl. 20

Jumping jacks with DB shoulder press (front press, up and down) 20

Med ball pull over to knee hug  20

Balance ball alternating oblique crunches 20 (10 each side)

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So You Want to Compete?

3 Signs You Might Need A New Coach!






One of the best decisions I could have ever made was hiring a coach after placing 13th at my first Nationals back in 2011.

Being a personal trainer and prep coach, I spent an enormous amount of time helping other athletes, so my own training had begun falling short.

Having a coach allowed me to focus on getting the work done vs. creating the path.

Being coached provided accountability that was the key to me going pro!

Whether you are looking for a coach or currently have one…

Here are 3 signs you DON’T want to ignore:

#1 They don’t take any initial or ongoing assessments.

The first step in the coaching relationship is to take some initial information about you.

IF you have paid for a coach to work with you and all they did was send you out the printed program, this should raise a huge red flag!

A quick questionnaire about your current health & fitness level should be completed prior as part of the process and photo included for assessment.

I include a complimentary phone call before I begin working with a client to ensure coaching is a good fit for their goals.

#2 They ask you to do things that are not healthy or safe.

I want to share a quick excerpt from a Facebook message I received from a prospective client about her nightmare experience with a coach.

It’s heart wrenching and speaks for itself 🙁

“This coach had me on 2 hours of cardio a day (sometimes I did this sometimes I didn’t because I didn’t have the energy), no more than 1,000 calories a day and a diet of only chicken and broccoli, then fish and grapefruit and spirulina.

Some of my teammates were only on spirulina water and a grapefruit a day. I trained for over 6 months, while I lost some weight–I don’t think I gained muscle, gained the weight back, lost a love for working out, and had to deal with a host of psychological issues.

My coach would constantly give negative motivation pointing out the fat in my stomach, saying I wasn’t losing enough (even though I was losing 1-3 lbs a week) and put me on a fruit only fast…” 

A fruit fast???

Bottom line, listen to your gut instincts. If it doesn’t sound right to you, ask questions. You should be able to trust your coach and the information that is given to you.

#3 They don’t respond to your emails or calls.

As part of your program, there should be scheduled calls and/or emails weekly to track your progress and ensure you are making the right adjustments.

If you can’t get your coach to answer your questions or give productive feedback, there is no way you will end up with a stage ready body!

I’ve been blessed to work with some of the best coaches in the industry and help hundreds of women realize their dreams of winning figure and bikini competitions.

I hope these tips help you choose the best coach for your needs.

If you’d like to chat with me about coaching, my calendar is about to open for new clients. I’d love to help you!

Schedule A Free Call Now<<<

5 Reasons Menopause Really Sucks

Have you just about thrown in the towel because of menopause?

Many of the women who reach out to me are convinced that menopause is keeping them from getting a competitive body.

Well, there’s no way around it…

Women go through menopause in their 40s or 50s. But that can vary widely. One study found that half of the women in the U.S. reach menopause before age 52. Menopause happens when you haven’t had a period for 12 straight months and you aren’t pregnant or sick.

Here are 5 reasons why menopause sucks…

#1 Hormones begin fluctuating and cause us to store more fat.

#2 Due to age and/or decrease in physical activity, we start losing muscle.

#3 It’s hard to get quality sleep and that’s linked to weight gain.

#4 Insulin resistance increases as we age and that makes losing weight even more difficult.

#5 Fat storage shifts from hips and thighs to the belly. The worse!

But if you are like me, (I’m 51) you are going through perimenopause. Perimenopause is the menopause transition and begins several months or years before menopause. It usually starts in a woman’s 40s, but can start in her 30s or even earlier.

If you are over 40, currently competing, or trying to hit the stage for the first time…

You need to understand how to deal with the affects that menopause could have on your training timelines.

After competing in my first pro show back in 2017 at the age of 47, I decided to take a year long break from the stage. But after a year, I couldn’t seem to get back into my normal prep groove.

This is when I started trying to understand more about perimenopause and menopause. I too was convinced this is what was keeping me from hitting the stage again.

Even though I had all the symptoms and it made perfect sense that losing weight and putting on muscle would be harder…

I had to be honest with myself.

I was not putting in the same amount of work in the gym.

I was loosey goosey with my diet.

I was not managing my schedule to get enough sleep.

I was making a ton of excuses for starting and stopping my prep.

And none of these things are medical…

This was me-a-pause!

I had taken a pause from everything after my first pro show. Even the basic fitness habits that keep me in pre-contest shape (140-145lbs).

So, I said, “that’s it!” I’m hitting the stage when I turn 50 years old!

I reached out to a coach like me for accountability. Someone who wouldn’t let me make excuses and miss my timeline!

For 16 weeks, I hit that gym like a BEAST and my diet was on point because I had to check-in and be accountable to my goals.

The photo on the left was taken the week I started my prep at 157 pounds and 17% body fat. The picture on the right was taken a few hours before stepping on stage. I weighed 127 pounds and my body fat was less than 6%!

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After making this comeback at 50 years old, I now know that peri/menopause doesn’t have to control my actions. It doesn’t have to keep us from achieving our biggest fitness goals and living our best life.

The key is to take action quickly. You have to say enough is enough. It’s time

to take control back and get serious about reaching your goal. Whether you want to compete or just get rid of excess fat to look and feel sexier, schedule a FREE Breakthrough Call with me. I’ve opened up a few appointments over the next 48 hours or so for you to get back on track.

There are some specific things you have do right now to avoid gaining more weight and losing muscle. During this FREE call, I’ll share them with you and help you create a blueprint for the stage…or not!

Schedule A Breakthrough Call <<< Enough is Enough!

Ab Workout and Cardio Circuit

Follow me on Instagram for daily/weekly workouts!

Part one: Warm-up exercise (see photo) x 4 sets

Dynamax side throws x 15 each side



The Ab Workout x 3 sets 

Ab crunch machine 1 superset with decline sit ups (15 each)

Ab crunch machine 2 superset with Roman chair leg lifts (15 each)

Hyper-extensions (low back) superset with leg lifts with hip ups (15 each)

The Core Cardio Circuit (see video) x 3 sets

Sled push – up and down turf x 2

Kettle squats w/cleans x 15 reps

Med ball slams x 15 reps

Follow me on Instagram for daily/weekly workouts!

New Workout: Back, Abs, Biceps

Back | Abs | Biceps

Warm-up: Lat pull down front & back combo 3×12 (light weight)

The Workout

Assisted pull ups superset with hanging leg lifts 3×15

DB bent over rows superset with lying crunch bench 3×20

Face-pulls superset with seated crunch machine 3×15

Low row machine superset with mountain limbers 3×20

DB pull overs with glute squeeze (see video below)
superset bench oblique knee-ins 3×12/20

Lying reverse crunch with hip lift (see video below) superset with reverse crunches 3×15

Hyperextensions with DB curls x 3×12 (see video below)

Incline bench DB curls x 3 sets

Need help losing fat and building muscle? Get a Breakthrough Coaching Call today!

Chest & Shoulder Conditioning Circuit

The Circuit: 4 sets

Push-ups to wall balls x 20 reps

Lateral band raises w/lunge/knee drive x 20 reps each 

Jumping jacks x 60 seconds

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Belly Blaster

Whether you want to rock a bikini on the beach this summer or step on stage…

Your abs better be tight! There are 3 essential components of core training to reveal six pack abs. First, you have to train them often. I’d recommend at least 3-5 times per week. Secondly, you have to train them deeply. Choose exercises that will require you to have mind body connection to perform properly. Like this exercise in my workout today, reach throughs. In order to do correctly, you want to try to keep your feet firmly planted on the ground as you reach through. As you will see in the video, it’s not easy!

The third thing you need is a nutritional program that burns fat to reveal your abs!

Keep reading after the video to get the full ab workout 🙂

Complete 3 sets of each exercise before doing the next.

1. V-Ups x 25 reps

2. Reach Throughs x  25

3. Single Leg Toe Touches x 25 each

4. Heel Touches x 30

5. Body Saw Plank x 30

Tired of trying to lose the same 10, 20, 30 or more pounds?

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Metabolic Shoulders

Arnold Press 4x12

DB Forward Raise + Lateral Raise 4x12

Shoulder Press Machine 4x12

Cable Straight Bar Upper Rows 4x12

Lateral Raise Machine 3x12

Metabolic Circuit (complete all 3 back to back, 3 sets)

Battle Ropes 30 seconds

Plank with Shoulder Taps x 30

Push-ups (hands close) x 10

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Oatmeal Banana Pancakes


  • 1 Tbsp Nikki’s Coconut Butter Spread- Vanilla Cake Batter (melt)
  • 1 egg
  • 1/4 cup unsweetened vanilla almond milk (or enough for pancake batter consistency)
  • 1/2 cup uncooked, Gluten Free Oats (I used Trader Joes)
  • 1/3 medium banana
  • 1/2 tsp baking soda


-In food processor, blend oats, baking soda

-Add all remaining ingredients into the processor

-Blend until pancake consistency

-Cook on griddle with non-stick

Blueberry Topping (opt)


  • 1/4 blueberries
  • 1 tsp honey
  • 1/4c of water

-In pot, add all ingredient and cook on high until boiling.

-Cook until thickened.

-Pour over pancakes.

Macros (without topping)

Serving size: 2 pancakes

Can eat these for pre-workout or as a HIGH carb refeed meal.

Calories 384

Protein 14g

Carbs 45g

Fat 18g

Potassium 350g

Fiber 8g

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