Medicine Ball Workout

Medicine Ball Workout

A lot of people choose to workout alone, myself included. But at times, it can be difficult to stay motivated through an entire workout when you are alone. Find a person with similar goals and athletic ability to yours and make each other better! In this workout, my brother Jim Teknipp and I will put you through an overview of a total body medicine ball workout. All you need is a medicine ball! We typically use a 10-25lb medicine ball, depending on the exercise. The unique thing about the balls we use in this workout is that they are filled with sand. Regular medicine balls bounce back up to you, but with these they slam straight to the ground without a bounce.


TB Medicine Ball Parter Workout

Complete 4 Rounds

  1. Underhand Toss x 10
  2. Overhead Throw x 10
  3. Side Toss x 10
  4. Chest-pass x 10
  5. Overhead Bounce Throw x 8
  6. Approach Scoop Toss x 8
  7. Hop back to Underhand Toss x 8
  8. Jump-Slam-Shuffle x 8
  9. Standing Ab Twist x 15 each side
  10. Partner Russian Twist Throw x 15 each side

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Props to Dark Stripe Media for an awesome job with all of our videos!

Enjoy :)

Dead-bug Core Circuit

Dead-bug Core Circuit

During my workouts, I always focus on engaging my core muscles while performing every exercise. If you want to strengthen a certain group of muscles, it is important to always be consciously thinking about those muscles while you are exercising. Just to make sure that I hit my core the way I should, I'll finish with a few rounds of a core circuit. The exercises performed, repetitions and sets are listed below. A list of this full workout will also be available at the end of the video if you would like to screenshot and save it for later!

Dead-bug Core Circuit

Complete 3 Rounds

  1. Alternating Leg Raises - 10 reps on each leg
  2. Alternating Leg Lowers - 10 reps on each leg
  3. Push-outs - 20 total reps
  4. Alternating Push-outs - 10 reps on each leg
  5. 45 Degree Leg Lowers - 10 reps on each leg
  6. Windshield Wipers - 10 reps to each side
  7. Heel-tap to Reverse Crunch - as many as you can until you cannot do any more!

Repeat 3 times!


Make sure that you subscribe to our YouTube Channel to get updates on when we post a new workout!

Props to Dark Stripe Media for an awesome job with all of our videos!

Enjoy :)

6 Reasons You Aren't Losing Weight

6 Reasons You Aren't Losing Weight

Mistakes You Commit When Trying to Lose Weight

6 reasons you aren't losing.JPG


You Have a “Cut-Off Time” for Eating 

Saying “I am going to stop eating at 8 p.m. is just setting yourself up to focus on that 8 p.m. time and NOT eating. My #1 rule is if you are hungry, you should eat. Do not deprive yourself and think that you are losing weight. The most inefficient way to burn fat is from calorie restriction. Do not just eat to fill yourself up with empty calories like popcorn or other snack foods. Eat for a purpose. Eat to build your muscles after exercise, eat to fuel your body for that exercise, eat because your body is depleted of nutrients and it’s time to feed your body what it needs.

You Aren’t Increasing Your Workout Load

This doesn’t mean you need to increase the minutes you are working out per week. This means you should focus on increasing the intensity and/or velocity of your exercise. Let's say you do 10 pushups in one workout, the next time you do pushups you should try to get 15 pushups. You can increase your load by increasing reps, amount of weight, level of resistance, or total sets. You are always in competition with yourself!

You are Following a Low-Fat Diet

Eating low-fat has got the be the BIGGEST mistake in health and nutrition industry. When the food companies take fat out of the food, they are taking away vital nutrients and natural flavors. When they take this fat out of the food they replace it with SUGAR! Sugar is the cause of diabetes, weight gain, blemished skin, energy loss, and a decline of your overall health! Fat is not the enemy, sugar is. Your body needs fat to survive, but it does not need sugar to survive.

You are Counting Calories

Don’t get me wrong, counting calories can be beneficial, but you have to use it as a tool and not an obsession. Saying, “I’ll eat this rice cake with no protein and no fat because it has less overall calories so I will be losing weight” is a terrible way of thinking. If you are counting calories in order to make sure that you are “burning more than you are taking in” then you will not efficiently lose weight. Instead, focus on the quality of the food you are putting into your body by avoiding food that comes prepackaged or the quick grab and go option. Eat real meals, not just snacks.

You are Only Focused on Exercising 

Scientifically speaking, working out burns calories, but you might actually be burning your muscle instead of your fat if you aren’t being smart with the food you eat. If you chase that floating cooking while running on the treadmill you are getting your exercise in, but you are LOSING if you eat the cookie! With that being said, check out the next tip on why you aren’t losing weight.

You Reward Yourself with Cheat Meals

Do NOT reward yourself with a “cheat day” or “cheat meal.” These are nice, but by labeling them as a cheat, you are putting yourself at risk of going overboard. Replace that cookie or pizza with a weekend trip or a new article of clothing to look forward to. This doesn’t mean you won’t ever eat sugar again- that is your choice. But if you are serious about losing weight, you will see faster and better weight loss results if you follow this tip.

Total Body Kettle Bell Workout

Total Body Kettle Bell Workout

We love to do exercises that you don't need to go to a gym to complete. All you need for this workout is a Kettlebell and an open space! For this workout, follow the repetition scheme on the video and complete the movements with as little rest as possible. Repeat four times!


The Workout


  • Kettle bell Swings - 15-20 swings

  • Kettle bell Figure 8 Reverse Lunges - 15 each leg

  • Kettle bell Place and Twist - 15 each side

  • Kettlebell Figure 8 Squat to Trunk Twist - 15 each side

  • Plank Alternating Kettle bell Row - 10 each side

  • Kettle bell Oblique Pressed Sit-ups - 15 each side

  • Kettle bell Tempo Jump Squat Series - 15 total (right, left, squat = 1)

I hope you enjoy this workout! Make sure that you subscribe to our website to be entered to win a free nutrition and exercise program! We select winners each month.

Total Body Yoga Ball Workout

Total Body Yoga Ball Workout

If you are in the gym and want to switch it up from your typical routine, grab a yoga ball or an exercise ball and complete this 4-round circuit! Using a yoga ball or an exercise ball is a great way to work on stability and core strength. Instead of being on a flat or stable surface, you can challenge your body with these stabilization moves.


What to Focus on During This Circuit...

  • Hold your core tight and don't let your back dip or arch

  • Keep your head in a neutral position, meaning do not let your head drop or dangle during these movements. Picture keeping your spine in a straight line the entire time.

  • And consciously flex your glutes!

  • Repeat this circuit 2-3 times



  • Pike Crunch - 15 Reps

  • Glute Hip Raise - 20 Reps

  • Yoga Ball Dead Bugs - 15 Reps Each Side


  • Knee Tucks - 20 Reps

  • Hip Raise to Leg Curl - 20 Reps

  • Decline Push-up - 15 Reps


  • Cross-Body Plank Crunch - 10 Reps Each Side

  • Single-Leg Hip Lift to Leg Curl - 10 Reps Each Leg

  • Yoga Ball Stability Plank - 1 Minute


  • Hip Lifts - 30 Reps

  • Forward Roll-Out - 15 Reps

  • Yoga Ball Wall Squats - 15 Reps

  • Back Extension - 20 Reps

Exercise Ball TB (Total Body) Workout

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How to Strengthen Your Glutes

How to Strengthen Your Glutes

Build Your Best Butt!

Oftentimes, people fall victim to only working the muscles that they can see in the mirror and completely neglect the muscles in the back of their body! Some of the most important muscles you need to work are your back, your hamstrings, and your butt! We have created a hamstring and butt workout to increase your overall strength and help lift your butt!

Glute and Hamstring Bench Circuit:

Start your work week with this short hamstring and glute circuit! The only equipment you need is something sturdy to place your feet or back on. In this video, I used a bench. 

Complete 5 Rounds

  1. Bench Glute Bridge - 15 Reps

  2. Bench Single-Leg Glute Bridge - 10 Reps each

  3. Plyometric Hip Thruster - 10 Reps

  4. Single-Leg Plyometric Hip Thruster - 10 Reps each

  5. Feet Elevated Hip Thruster - 15 Reps

  6. Feet Elevated Single-Leg Hip Thruster - 10 Reps each

  7. Side Plank to Leg Lift Left Side - 10 Reps

  8. Side Plank to Leg Lift RightSide - 10 Reps

Share this post and spread the word about how to get a stronger, rounder behind!



Secretly Healthy Snacks

Secretly Healthy Snacks

Looking for some game day snacks that actually rev up your metabolism and help you lose body fat? Don't get lost in the hopeless carbs or fall deep into that endless sugar coma on gameday. Follow our Superbowl Smart Snacking Guide and stay fit and leave the chips behind! (Remeber that Spring Break is right around the corner!)

Buffalo Chicken Dip




  • Two 10 oz. grilled chicken, shredded

  • Two 8 oz. packets of cream cheese

  • 1 cup of Ranch dressing

  • 3/4 cup of buffalo sauce

  • 1 1/2 cup shredded cheese

  • Celery sticks or Romaine hearts to dip


  • Preheat oven to 350

  • Melt cream cheese in the microwave

  • Mix together in a bowl: fully cooked chicken, melted cream cheese, hot sauce, ranch, shredded cheese

  • Pour the mixture into a glass baking tray, sprinkle more cheese on top

  • Bake at 350 for 20 minutes to heat it up and melt the cheese


Bacon Wrapped Stuffed Jalapeños 



  • 24 Slices of bacon. Cut them in half lengthwise

  • 24 Fresh jalapeno peppers

  • Two 8 oz. packets of cream cheese

  • 1 cup of shredded cheese

  • 1 tsp salt


  • Preheat oven to 400 and line a baking sheet with wax paper

  • Cut the jalapeno peppers in halves, lengthwise and remove the seeds

  • Mix the cream cheese, salt, and shredded cheese until smooth

  • Spread the cream cheese mixture into each of the jalapeno peppers with a rubber spatula and wrap the bacon around the pepper.

  • Place on baking sheet and bake for 25-28 minutes

Avocado Fries



  • 6 Avocados, peeled

  • 2 Eggs

  • 1 1/2 cup Almond flour

  • 1/4 tsp Cayenne pepper

  • 1/2 tsp salt

  • 1 1/2 cup Extra Virgin Olive Oil


  • Fill a frying pan with the olive oil and turn to medium/high heat

  • Break eggs into a bowl and beat them

  • Mix together the almond flour, cayenne pepper, and salt

  • Peel the avocados, pit them, and slice them into the shape of a french fry

  • Roll each "fry" in the egg mixture and then roll in the almond flour mixture

  • Place each avocado piece in the frying oil for about 5 minutes

  • Place on napkin and blot the oil away

Fat Bomb Fudge



  • 1 cup Unrefined Virgin Coconut Oil, melted

  • 1/2 cup Almond butter

  • 3 tsp Cinnamon

  • 2 Packets of Stevia (all natural sweetener)

  • 2 tsp Pure Vanilla Extract

  • Mini muffin wrappers/paper liners


  • Mix all of the ingredients together in a bowl, melt them to make it easier to mix

  • Place mini muffin wrappers on a baking sheet that will fit into your freezer

  • Pour 1 TBSP of mixture into each muffin wrapper

  • Freeze for 2 hours

Crockpot Spinach Artichoke Dip



  • One 14 oz. can of Artichoke Hearts

  • 1/4 cup of Flat-leaf Parsley

  • One 10 oz. package of spinach

  • 1/2 cup of Mayonnaise

  • One 8 oz. pack of cream cheese

  • 2 cups of Mozzarella cheese

  • 1/4 cup Parmesan cheese, grated

  • 1/2 tsp Garlic salt

  • Salt and pepper


  • Place all ingredients into a crockpot and cook on low heat for 2-3 hours, or until creamy or hot. Serve with celery and cucumber slices.

What is Pink Salt?

What is Pink Salt?

Why Pink?


Pink salt, also known as Pink Himalayan Salt is one of the purest minerals you can put into your body. The many hues of pink, red, and white that you will find in a shaker of Pink Himalayan Salt are all an indication of this salt's rich variation of minerals and energy-filled iron content.


Stop Using Table Salt!

  • Commercial or refined salt is not only stripped of all it's minerals besides sodium and chloride, but it is also chemically cleaned, bleached, and heated at unnecessary and dangerously high temperatures!
  • Secondly, the iodine that is added to regular white salt is synthetic and very difficult for your body to process and break down, which can cause stomach pain and bloating.

Benefits of Pink Salt:

  • Creates an electrolyte balance in your body.
  • Increases overall hydration.
  • Dissolves and eliminates sediment to remove toxins, aiding in body fat loss.
  • Aids in proper metabolism functioning.
  • Prevents muscle cramping.

How Do I Use Pink Salt?

  • Every morning as a detox: I mix 1-2 teaspoons of ground up pink salt into an 8oz glass of water and chug it. Mixing pink salt with water and chugging it on an empty stomach not only energizes me, but it also promotes healthy weight-loss. You might want to be near a bathroom about 10 minutes after drinking this concoction.

  •  To salt my food: I use this salt on my eggs, mixed with olive oil to create an amazing salad dressing, on all of my vegetables, and I salt all of my raw meat or salmon with it before cooking.

  • As an exfoliant or salt bath: Mix this salt with coconut oil and rubbing it on your skin will leave your body feeling extremely soft and it will add a natural glow to your skin. Another cosmetic use of pink salt is to add it to your bath for a relaxing, naturally anti-microbial salt bath!

Where To Buy Pink Salt?

Surprisingly, I get my Pink Salt from TJMaxx. If you have a TJMaxx or a Marshall's near you, go into the back of the store near the one or two isles of candy/food items and near the spices, you should find the Pink Salt the cheapest here. If you do not have access to either of these stores, you can visit your nearest grocery store or purchase some online here. Don't wait any longer, start your journey to health now!

What are Supplements and Which Ones Should You Take?

What are Supplements and Which Ones Should You Take?

Supplementation can be an interesting word to those who do not fully understand its meaning. These are NOT steroids. They are essential to your body, like vitamins and minerals. Supplements to me are like nature's gift that help achieve physical health and a strong body. They are not just limited to the “athlete,” anyone can take them to improve their overall health! A lot of people have been asking me what supplements I take to keep my body healthy and in shape. So I am going to share these few supplements with you! 

My Top Supplements:

Dark Stripe Media

My Workout Supplements:

If you are interested in getting in shape and staying that way, below I am going to provide you with the supplements that I trust! Supplements are an important piece to nutrition and fitness if you are serious about making a change.

My Overall Health Supplements:

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Each morning I drink about an 8oz. glass of water and take these three nutritional supplements to start my day off with some essential vitamins, minerals, and omega-3's (the healthy fat!)

Taking the proper supplements at the right times can speed up the process of your fitness goal, whether that is to lose fat, gain muscle, or just improve your overall health!

The Reason I Take Natural Supplements:

  • RECOVERY! After working out or running, you develop small tears in your muscles that need to be repaired. Without proper supplementation, you could risk muscle degradation (muscle loss) and extended recovery periods.
  • Optimize natural body functions: Your thyroid  is crucial for fat loss. There is specific thyroid functioning supplements to help rev up your metabolism and keep you functioning properly.
  • Meal replacements! Do you ever find yourself not having enough time to eat during the day, but need a snack? Different supplement shakes can act as a meal replacement! I drink the best tasting meal replacement drink. You can check out all of the flavors!
  • Healthy and sustainable fat loss: These supplements safely enhance and support your metabolic function in order for you to accomplish any weight loss goals, no matter how big!

Reasons You Would Need to Take Supplements:


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Saturated Fit Stuffed Bell Peppers

Saturated Fit Stuffed Bell Peppers

Looking for a lunch or dinner high in fiber, protein, and healthy fats? Here is a great stuffed bell pepper recipe to follow for your next meal!

To start, preheat oven to 400 while preparing the following ingredients

1. Pit your bell peppers by cutting off the top and scraping the insides out with a spoon; similar to how you would carve a pumpkin.

2.  Mix up ground beef, olive oil, butter, and salt in a pan on high until the meat is completely brown.

3. Chop up any ingredients you would like to sautee in olive oil and butter such as bell peppers and yellow onions.

4. Mix the ground meat and the sauteed vegetables together in a bowl.

5. Separate out portions to put into each hollowed out pepper.

6. Crack an egg into each pepper.

7. Put the peppers on a baking tray with a layer of foil and let them bake at 400 for 20 minutes.

8. Take them out of the oven and let them cool for about 5-7 minutes and enjoy! Another option is to stuff a few slices of cheese in the pepper and place them back in the oven for 2 minutes if you tolerate dairy!