Circuit Training Workout: Burn 30 Percent More Calories

Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout!

Why We Love Circuit Training

  • Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn’t have time to wander or tune out.
  • An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits.
  • A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute.
How It Works

A circuit is a series of strength or cardio exercises (or both) repeated two or three times with little or no rest between sets. You’ll need a watch with a second hand, the cardio equipment of your choice, plus a set of 3- to 5-pound dumbbells. Find the workout that suits your needs below.

Putting It All Together

The right circuit for your goal

Goal 1: Melt fat, firm muscles

Do the strength moves for one minute each in the order listed, alternating one minute of cardio that matches your fitness level between each strength exercise. Complete the circuit three times through.
270-360 calories; 36 minutes

Goal 2: Sculpt all over

Do the strength moves for one minute each in the order listed, moving from one to the next without resting. Complete the circuit four times through with no rest in between.
210 calories; 24 minutes

Goal 3: Bust boredom, blast calories

Do five minutes each of low-, medium-, and high-intensity cardio (give yourself 10 seconds at the end of each interval before moving to the next activity). Perform the circuit twice, switching activities the second time through. To modify for beginners, stick with the lower-intensity activities; more advanced exercisers can do all high-intensity moves.
170-330 calories; 30 minutes (average 600-900 calories 45 mins of INSANITY high-intensity workout)

Sign up for your personal one on one Circuit Training Workouts contact me today!  Send me an email at purelifewellness@live .com or message via facebook. 





Grilled Shrimp with Pasta and Pineapple Salsa (high protein meal)

                    Grilled Shrimp with Pasta and Pineapple Salsa

                                           prep: 20 min, Cook: 5 min

  • 2 lbs. pineapple chunks, packed in their own juice, drained
  • 1 large red bell pepper, chopped
  • 1 large red onion, chopped
  • 1 jalapeño pepper, minced
  • 1/2 cup orange juice
  • 1/3 cup lime juice
  • 1-1/2 cups shrimp, peeled and deveined
  • 2-2/3 cups cooked rotini pasta

In a large bowl, combine all salsa ingredients, except the shrimp and pasta. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the shrimp on each side for 2 minutes. Toss the pasta with the salsa, arrange the shrimp on top, and serve.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.

Tips To Stay Motivated For Fitness Sucess


When I sit down with a prospective client for the first time, I warn them that I’m going to ask some pretty invasive questions, most importantly about why they’re here and what they want to accomplish.

I do this because  I know that the number one reason why people give up on their fitness or weight loss goals doesn’t have to do with injuring themselves…nope!

Instead, more often than not it’s the mental side of exercising and eating right that most people have trouble with. Unfortunately once you GET into great shape it’s kinda nice to STAY there, isn’t it? Well then why do we love to “yo-yo” back and forth between “in” and “out” of shape?

I see it happen all the time where a person works their tail off towards a goal, they accomplish their goal, and then they “fall off the wagon”.

Maybe that’s happened to you at one time or someone you know, so here are some tips I hope will help you GET and STAY in great shape!

Develop short-term goals

This is especially true for people who anyone who has a lot of weight to lose. It can be a daunting feeling to know you have 40, 50, 100+ lbs to lose..

Set dates in advance (birthdays, anniversary, holiday party,  trip to CANCUN, etc) no more than a few months away. Now assign how good it’s going to be feel being more confident because you were able to slip into a size 2 (or have a tight t-shirt on for the guys) the day of your 20th reunion!

That feeling, or the consequence of not achieving that feeling, after all is what holds you accountable when threatening to “fall off the wagon”.

Share Your Goals With Someone Else

Now that you know what you’re shooting for, share it with someone you know will do their best to keep you on track! This can be your best friend, roommate, parent, sibling, spouse, personal trainer anyone who you trust has your best interest in their heart.

I can’t tell you how many people fail at some point in their fitness or weight goals simply because they didn’t know specifically why they were trying to get in shape. Sure it’s easy to say “I want to lose 20 lbs” or that “baby bump” but again it’s the feeling and emotion of what losing 20 lbs or your baby bump will do for you and your quality of life that’s going to keep you motivated!

If you can relay the importance of that to a confidant and continue to check in with them, it’ll resonate and who knows…you just might inspire them to get in shape at the same time :)

Change up your routine

Not only does changing up your exercise routine have a physiological effect in that it prevents plateau-ing and continues to elevate your metabolism, it’s just good for the mind! There’s nothing worse than dreading exercise because you’re sick of doing the same thing over and over again!

With the weather so gorgeous out this summer (or if you’re in Costa Rica like I am) you have even more options for rigorous exercise like long hikes, rowing/canoeing, biking, running, INSANITY, etc.

Take advantage of the elements and change it up!

Take a Break!

Once again, the physiological benefits of taking a week off from exercise are outstanding. Especially if you’ve been performing strenuous exercises like heavy lifting, for a period of 6+ consistent weeks, I recommend taking a whole week of completely resting your body. This is why the INSANITY program offers a “recovery week” after the first month.

A lot of people look at me like I have 3 heads when I tell them to NOT exercise, or to make sure they complete the “recovery week” especially since they’re afraid they’re going to rebel and not want to come back. I can tell you that that is the furthest thing from the truth. After a week of complete rest, muscle tissue, cells, and your brain (!) are able to fully recover.

People are amazed to see just how effective this technique is when they report to me that they feel stronger coming back from a week of rest than before!

I sincerely hope you are able to take a few of theses concepts and remember them when “the going gets rough”. I can tell you from experience that there are many many mornings where I would rather sleep in instead of heading out for a run or  doing an INSANITY workout, and sometimes, yeah, I succumb to the temptation to sleep in.

But more often than not I make sure that workouts are never stale, that my body has had plenty of rest, and most importantly I know exactly what I’m shooting for!

I hope you all have a great day!

If you are interested in getting started, or getting BACK ON THE WAGON, give me a call at 8718-1972 o send me a message at


Pure Life Wellness

~Get back to the better YOU


I know I recently posted this on my personal FB page, but thought i would share on Pure Life Wellness Blog as well. I drank Sassy water and LOVED IT! It is very refreshing and you really do feel a difference with your digestion.  Honestly, i would rather drink Sassy Water than plain ol’ water, ANYDAY. 

 Sassy Water

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon (not lime), thinly sliced
12 small spearmint leaves.


Combine all ingredients in a large pitcher and let flavors blend overnight.


Drink the entire pitcher by the end of each day.

Family workout sessions: Lead your family to a healthy lifestyle


Leading by Example

The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.

Many kids are spending less time exercising and more time in front of the TV, computer, or video-game console. And today’s busy families have fewer free moments to prepare nutritious, home-cooked meals. From fast food to electronics, quick and easy is the reality for many people in the new millennium.

Preventing kids from becoming overweight means adapting the way your family eats and exercises, and how you spend time together. Helping kids lead healthy lifestyles begins with parents who lead by example.

Exercising With Kids — Tips For Busy Parents

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids’ softball game. A parent needs to exercise not only for themselves, but also for their kids benefit.  It’s important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!

The big question is how to make it a priority that fits in your schedule. Well, it’s actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there’s a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through pre-school

  • Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
  • Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
  • Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
  • For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
  • Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
  • Push your kid on a swing. And, after every push complete one squat.
  • Use an infant carrier or bike trailer to enjoy a bike ride together.
  • Invite your toddler to join in on your home workout. My 3 year old loves to be mommy’s workout partner!

Age: Grade School

  • Try rollerblading or skating together.
  • Spend an afternoon at a park with a playground, but don’t spend the whole time relaxing on the sidelines – join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars – even just once (it’s a great upper body workout and you’ll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
  • Play catch with a ball or get a small group together for a kickball or softball game.
  • Make Saturdays family bike outing day.
  • Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
  • For pool outings, don’t just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
  • On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.

  Age: Teenagers

  • Register for a fun run (or walk) event and spend time together training for the event.
  • Purchase a family gym membership and workout together weekly.
  • Play tennis or basketball together.
  • Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
  • Don’t just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
  • Implement a daily family walk each day before or after dinner.
  • Work together in the yard raking leaves, planting flowers, trimming trees

So, with all the above recommendations, you no longer have the “I’m a parent – I don’t have time to workout” excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.

If you are interested in doing a FAMILY workout session, give me a call at 8718-1972 or message me at . Let’s lead by example to give our kids a happy and healthy life.


Pure Life Wellness


Crunches and sit-ups are great, but what if I told you an exercise you could do to flatten your tummy from your driver’s seat or office chair?

One of the best exercises for your lower tummy is simply keeping your abdomen tight through out the day.

Try it! Put one hand over your lower abdomen placing your thumb at your belly button. While exhaling, contract your stomach muscles until you feel your tummy move inward. Hold tightly for as long as you can. The more you do this exercise the easier it will be. The more often you do these exercises, the tighter your tummy will stay.

Why is a flat tummy such an issue?

Many people are just plain lazy and forget to hold their stomach in. Other people choose loose clothing so they don’t even have to try.

Over time, poor posture allows the lower digestive system to push out on those relaxed muscles causing them to stretch outward. Sit-ups, crunches and tummy-tightening exercises tighten loose muscles to help support organs and splint the spine. In effect, a person who has tighter stomach muscles will probably not only look better but have fewer chances of posture-related back problems and injuries too.

A lot of gym goers who fight the pooch with great exercises can still sabotage their abdominal workouts by not holding in their stomach during or after their workouts. They tighten the abdominal area with exercise but then allow their relaxed posture to stretch the muscles right back out.
Some people may find it difficult to tighten their abdominal muscles due to trauma from surgery or pregnancy. The good news is muscles can be retrained over time and with practice.
Someone who falls into this category just has to continue practicing abdominal exercises until the muscles learn how to respond.

Of course keeping your tummy tight probably won’t give you a six-pack. I believe that high intense cardio training is the best thing for that, but it sure is a great first step. The trick is to remember to work on it and to know that with a little work it will improve.

If you are interested in getting those 6 pack abs or just getting back to the better you, give me a call at 8718-1972 and schedule your FIT TEST!

Pregnant? Get ON THE BALL, for an easier birth.

Fitness Ball Exercises During Pregnancy

For most women, the ultimate goal of exercising during pregnancy is to strengthen and condition the body for delivery. That’s why most prenatal fitness ball exercises specifically target muscle groups that work hard during labor, such as the abdominals and leg muscles. Here are a few basic exercises that will help in prenatal conditioning:

  • Wall Squat:Stand and place the ball between your lower back and the wall. Feet should be shoulder-width apart a few inches in front of your hips, knees slightly bent. While leaning gently against the ball, bend your knees and slowly lower your body so your thighs are parallel to the floor. Slowly return to start position. This will prepare your legs for labor.
  • Wall Crunches:Sit with knees bent and place the ball between your back and the wall. Contract your abdominals and curl into them, pressing against the ball with your lower back. Return to starting position. This keeps the abdominal muscles strong and toned.
  • Pelvic Tilt:Kneel with your hands on the ball. Tuck your pelvis under while contracting your abdominal muscles Roll the ball toward you as you contract. This is another good abdominal exercise.
  • Side Stretch:Position the ball against a wall for stability or use a spotter. Sit on the ball with feet flat on floor, shoulder width apart. Using one arm for balance, raise and stretch the other overhead, palm facing inward. Rolling ball slightly, continue raising arm until you feel the stretch along the side. Lower and repeat with other arm. This helps keep the back limber.
  • Kegels: Sitting comfortably on the ball, tighten the vaginal muscles as if you’re trying to stop the flow of urine. Hold for five seconds and relax. Repeat as often as possible. Kegels are a “must do” for any woman. Using a ball allows you to do Kegels in any position. Doing them while sitting upright on the ball also helps strengthen the core muscles and reinforcing balance.

 Also remember that fitness balls can be used as additional support for a “normal” exercise routine. For example, use it to support your torso while doing leg lifts, or lean against it at an incline for those exercises that would usually be done in a back-lying position. Since back-lying exercises shouldn’t be done after the first trimester, a fitness ball can lift your body and make them safe. Fitness balls also can provide support for exercises done with free weights and bands.

Set up your personal one on one session with me so we can help you and your baby have a much easier and healthier birthing experience.

Trina Atwell


Do you need a personal trainer???

Personal trainers aren’t for everyone, but a trainer provides certain benefits that you can’t find when working out on your own. Here are ten reasons a personal trainer may be right for you.

  1. Motivation
    One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.
  2. Individualized program
    If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
  3. Efficiency
    Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a planand will help you get maximum results in minimum time.
  4. Improve technical skills
    If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
  5. You are new to exercise
    If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
  6. Break through plateaus
    Ok, you are already in pretty decent shape, but you’ve been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.
  7. Learn how to go it alone
    If you ultimately want to learn all the facets of designing your own routines so you don’t need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results.
  8. Workout Safely
    A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.
  9. Workout at home
    Many personal trainers make house calls. If you don’t have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
  10. Lose Weight
    There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape — it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.

GET BACK TO THE BETTER YOU. THE TIME IS NOW.  Contact me to get more information on  how to get started with your personal training sessions to fit YOUR needs! 

Trina Atwell
Pure Life Wellness


What is hiit? HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the butt-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout. This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you’d spent an hour on the treadmill at a moderate pace. Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process. the benefits of hiit.

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you’ll be in much better shape when it comes time to play a game of football with the guys.

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That’s right: Some of that hard-earned muscle will start degrading itself in your quest to get lean. The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch. Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting). When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties.

Let me help you with your HIIT, get back to the better you in a shorter period of time. Schedule your personal training appointments today, in the convenience of your own home, or mine.

cell: 8718-1972

S.M.A.R.T. goal setting

Specific – Try to be as specific as possible with coming up with a goal. It’s hard to determine when a goal has been reached when it was vague to begin with. A lot of people come to me with the goal to “feel more energetic.” Which is great, but about as vague as you can get. In what areas of your life do you specifically want more energy? Climbing the stairs? Avoiding the afternoon slump? There is no such thing as a goal too specific. Don’t be scared to divide one big goal into several smaller ones.

Measurable – The best goals have hard numbers to back them up. Instead of “wanting to look leaner,” set a body fat goal. Instead of “getting stronger,” set a squat or chest press goal. Even better, write these numbers down and track your progress with hard evidence to see your improvements.

Attainable – You’ve just completed your first sprint triathlon and eyeing a full Ironman. Do you really have the time to dedicate to the training? Is that lingering shoulder injury really something that can be ignored? “Goals” are not “dreams.” We set goals to achieve them!

Realistic – If you’re 55 and looking to get down to your college weight, it’s time to re-evaluate and decide if this goal is really realistic at this point in your life. It’s great to reach for the stars, but don’t set yourself up for discouragement by setting your short-term sights too high.

Timely – Set a date and stick to it. To say you want to “run a marathon someday” is one thing. But to register and know it’s coming up will finally get you up and training.

Here are some goal examples:

  • Run a 5k without walking
  • Complete a pull-up
  • Swim 1000m without stopping
  • Get your heels on the ground during downward dog!
  • Squat your bodyweight
  • 100 kettlebell swings
  • Run a 8 minute mile – or a 9 minute mile!
  • Shoulder stand in yoga
  • Using the olympic bar

A few of my goals include:

Digitize all my training programs.
So far I’ve been doing paper programs, and I’d like to design a nice digital format that I can e-mail to clients for tracking.  This will also allow me to have more clients in the STATES, for those that would like me to design personal fitness programs for them as well. 

Make one new supper recipe each week.
Namely, a big ole’ dish that I can eat for leftovers all week.

At least 45 minutes, 4x a week workouts.
This can include my video workouts, walking, jogging, or weight training.

Do something fun once a week.
You guys, I am now working on average 10 hours a day. I’m up early every day. It’s so easy when working from home to fall into patterns of losing myself in work. It’s important I let loose once a week and forget about all my commitments and responsibilities 🙂 (work related that is).

Now it’s your turn. What are your goals for April? What is your current fitness goal??

« Older entries