Episode 1 Resources

Links and addtional info about everything discussed in this episode

Episode 1 Tabata of the Week

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20 seconds jumping jacks, 10 second break.
20 seconds push ups, 10 second break.
20 seconds high knees, 10 second break.
20 seconds mountain climbers, 10 second break.
Repeat for a total of 4 minutes.


Jumping Jacks – Try to touch your finger tips together at the top and move as quickly as you can while your toes make contact with the ground while landing softly.

Push Ups – Can be done on your knees, but make sure your rear end comes down to the ground with you. Can also be done on a chair or bench if you are not ready for the ground.

High Knees - Be sure your knees come above your hips, use your abs to raise your knees and maintain control.

Mountain Climbers – Keep your shoulders over your wrists and your back flat with your neck neutral. Use your abs to raise your knees up, similar to high knees.

Fourth of July Tips

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Fourth of July Tips:

- For h’ors d’ouvres – stick to cheese/veggies, avoid chips/crackers.

-Pass on the bun and try to stick to protein/salad/veggies and avoid overly fattening salads with mayo. Try to opt for Turkey Burgers/Dogs or chicken skewers with veggies and offer to bring a lower-cal side dish alternative like “Trish’s Potato Salad”!

-For dessert, opt for fruit if available, or offer to bring fruit, super refreshing & tasty!

-When drinking, avoid sugary soda/mixers. If drinking hard alcohol, mix with seltzer, otherwise stick to light beer/wine. You will save the most calories here.

-If drinking, try to pair with protein/fat, with alcohol as your carb. You will balance the macronutrients out better and use the sugar for energy slower than by itself.

-Try to get in a workout in the morning before you are out for the day.

-If at the beach or pool try to stay active, walk around, play volleyball, go for a swim!

-Drink plenty of water, it will keep you full, keep you hydrated and you will feel better even if you do decide to have a treat or two!

Any questions? As always, feel free to contact us for additional tips on how to stay healthy over the holiday weekend! But most of all, if you decide to cheat, enjoy and don’t beat yourself up! You can get right back on track the next day!

Summer BBQ

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This week’s cheat was Summer BBQ appropriate – S’Mores are our absolute favorite! Try them with Gluten Free Graham crackers, giant campfire marshmallows and dark chocolate for an amazing indulgence! Added tip, they are to die for with Trader Joe’s Dark Chocolate Peanut Butter Cups!

T25 & Color Run

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Hi Everyone,

We mentioned Focus T25 during our first show, here is the link if you are interested in trying out this new workout http://beachbodycoach.com/michellefourc

We also mentioned the Color Run, our second ever 5K this weekend! We will be sure to let you know how it went! Any questions about Focus T25 or training for a 5K, feel free to reach out to us, we are here to help :)

Thanks & good luck this week!


The Paleo Coach

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On our first episode Michelle reviewed The Paleo Coach by Jason Seib. Michelle discussed the first 3 chapters and the way they relate to foundation, the why, ditching the aesthetic obsession & eating and exercising for health and functionality rather than an appearance goal.


Check out this book if you want a clear and to the point, super informative and life changing approach to your goals! You can find The Paleo Coach on Amazon or Barnes & Noble for your Kindle or Nook! Check it out and let us know what you think, we hope it helps you to achieve your goals once and for all!

Mama Trish’s Potato Salad

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This was the recipe we spoke about on our first FourC Fitness Show, Episode 1 – Independence Day!

1 Bag Small Red Potatoes – Washed & cut into halves/quarters
1 1/2 Green Pepper – Diced small
1 Large White Onion – Cut onion in 1/2 – chop 1/2 into small pieces for salad and grate half for dressing
1/2 Cup Olive Oil
1/4 Cup or 1-2oz Balsamic Vinegar
*All ingredients to taste, you can adjust quantities based on your preference.

Combine olive oil & vinegar in bottom of bowl with grated onion, chopped onion & diced pepper while potatoes boil. Cook potatoes until soft, yet firm enough for potato salad consistency. When potatoes reach desired tenderness, remove potatoes from water, combine with olive oil, vinegar, onion & pepper. Add salt and pepper to taste. Salad can be served warm or chilled.

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