Friday Favorites #9: Deals and Thangs!

Happy Friday Friends. ūüėÄ

I am dropping in for a Friday Favorites post.

I have been working on a ton of deadlines for work and personal matters; eating delicious things too, of course.Nutritiously Sweet is going to become a will a drop in basis, Friday favorites, MIMM posts, workouts, playlists, maybe some recipes here and there too!

I will try to make a post once a week for sure, but last week with the holidays and travels too NY, I had to play catch up at work. I hope everyone else had a wonderful Thanksgiving too by the way.I got to see the family and my uncle who is visiting. We went to the gym he made me and Starbucks was in order post hour spin sesh.¬†Thanksgiving is probably my favorite holiday, then my birthday. But now with Samantha, I think my favorite is going to be her birthday. Speaking of Samantha, ePantry has a free diaper and wipe trial (just¬†pay $1.99 shipping). If you want to continue the subscription you can, but be sure to cancel it to avoid being charged!Sunglass Warehouse¬†has a ton of sweet shades for sale. My favorite ones broke and now I have a new fav.¬†I love these amber lenses.I also found these new tortilla chips to try by Late July. They are SO delicious and organic… go by em’ now.The ladies at Mamas Move are killing it! I am going to be hosting bootcamp in Wakefield starting January 2016. For those not near me or want to go at it on their own time, I am going to have a VIRTUAL version starting January 4th! Right now it’s 30% off, so grab if for you or for a friend. Spaces are limited to 6 and there are only 4 left! Email me at for questions on the program! Check out a testimonial of my current client doing my regular coaching program who will venture to bootcamp:

I’ve been working with Sabrina to lose weight and get fit, and have been working off her meal and workout plan for the past three weeks. I’ve bought a handful of ebooks and joined other weight loss groups before, but am so much happier working with Sabrina. Before she provides you with your plan, you provide her with info regarding your habits, tastes, work-out preferences and she tailors it for you specifically. Her menu plan is based on reasonable, clean-eating principals. It is easy to follow and easy to modify as you need to. The workouts are a great combination of cardio and strength training, also easy to follow and modifiable to wherever you want to work out. However, the most valuable part of her program is her accessibility. What all those other programs I’ve tried have lacked is personal contact. When I have a questions, I ask her directly. She checks in weekly and makes suggestions to modify if needed, and more importantly, provides encouragement and accountability to stick with it. I look forward to seeing my 4 week changes at the end of this month, and to trying her Bootcamp next!

-Katie W.

Thanks for hosting Heather! Hope everyone is having a wonderful Friday and enjoy the weekend. ūüôā

Question: What’s YOUR favorite holiday?


MIMM #25: Dates & Gains

Oh hello there marvelous sweetness!‚̧Marvelous is spending time with this guy.Enjoying a day out… And eating good food.Noms ‚̧ Marvelous is¬†making those #babygains.And fueling my body right.Hope everyone has a marvelous Monday! Thanks Katie for hosting MIMM ūüôā

Question: Do you like mini golf?

Chocolate or vanilla ice cream?

Kettlebell Total Body Torch [Workout]

I’ve been having a blast using kettlebells!

Between doing TIU Kettle-toning and some of the Purely Twins Kettlebell 30 day challenge, I decided to make up one of my own kettlebells workouts to incorporate in my week.

I like kettlebells because not only¬†are they good for strength training, it’s also¬†great for cardio.¬†Your heart-rate will go up and you’ll be sweaty, so be sure to fuel properly before and after.If you don’t have a Kettlebell, you can use dumbbells. I use a 10lb Kettlebell (sometimes 15lbs if I have the strength that day). This workout is a total body torch and works a little bit of everything – back, glutes, shoulders, abs, you name it.¬†

If you need form on any of these Kettlebell exercises, check out this website!

Warm-Up: 40 (to 60) Two-handed Kettlebell Swings (I divide into 4 sets of 10 or 15 and rest 30 seconds in between)

Workout: Do 3-4 Sets!

  1. Squats to Press w/ Kettlebell – 12 Reps
  2. Single-handed Kettlebell swing – 8 Reps (Right Arm)
  3. Single-handed Kettlebell swing – 8 Reps (Left Arm)
  4. Upright Row – 12 Reps
  5. Kettlebell Lunge to Press Р8 Reps (Right Leg- Press up as you lunge forward)
  6. Kettlebell Lunge to Press Р8 Reps (Left Leg)
  7. Deadlift (Sumo Style) – 12 Reps
  8. Kettlebell Plank With Row Р8 Reps (Right Arm- Start in plank then row)
  9. Kettlebell Plank With Row Р8 Reps (Left Arm)

Cool-Down: 10 Minutes, your choice. Sometimes I do THIS yoga segment.

And there you have it, your kettlebell torch workout this morning! It usually takes me about 30-40mins to complete (depending on how many sets and YOUR speed). 

Remember to consult your doctor before performing this and any exercise routine.

Need your own personalized workouts or meal plans? Check out my online coaching here!

Question: Are you a Kettlebell fan?

Shoulders, Chest & Tri’s Pump! (Workout)

Good morning y’all!Since last time we spoke, I’ve been mixing up my workout days even more.

I find myself¬†modifying¬†or combining my strength training and doing yoga¬†more¬†often.¬†I’m still mixing¬†shoulders with chest and tri’s and mixing lower body with back and bi’s.

Today’s workout¬†is all about shoulders, chest and tri’s.

I like to incorporate yoga because vinyasa yoga tends to be very shoulder and tricep focused, at least for me. I used 5lbs weights for all exercises except the upright rows, I used 10lbs.

This workout should take you about 30-45 mins to complete, depending on amount of sets. If you do the yoga segments for your warm-up and cool-down, it will take about 60 mins.

Let’s get down to today’s workout, shall we?


Warm-Up: 5 minutes on your favorite cardio equipment [or do this yoga on Youtube to warm up]

Exercises; 3-4 Sets of 12 Reps for Each

  • Hammer Curls
  • Shoulder Press
  • Upright Row
  • Tricep Kickbacks
  • [Bent-Over] Chest Flyes
  • Chest Press (On floor or on Stability Ball)
  • Alternating Lateral to Medial Flyes
  • [Over-Head] Tricep Extensions

Cool-Down: 5-10 minutes or do another yoga segment.


If you missed the back & lower bod workout, click here.

If you’re looking for your own personalized workout (and meal plan), feel free to check out my Online Coaching. Feel free to email me with any questions at

Have a great weekend! ūüôā

Question: What’s your favorite body part to workout?

Lower Bod & Back Workout

If you’ve read my blog or follow me on Instagram,

You know my two favorite training days are legs and back. I don’t know why, just is! My least favorite is shoulders and that’s probably because I have a slight rotator’s cuff.¬†Any who, since morning sickness began in pregnancy, my training suffered and I dropped down to maybe 1-2 times a week.

It was tough, after getting back into the swing of 4-5 times a week training. I got a lot of my energy back during the 11th week of pregnancy, but I used my energy wisely for when I taught classes.

I didn’t want to exhaust myself with personal workouts and let my classes suffer. The last workout I posted was a¬†lower body and abs Tabata¬†routine, which you can¬†check out here!

Lately, I’ve been mixing workout days. I used to do a Shoulders & Chest, Bi’s & Tri’s, Lower Body and a Back day. Now I tend to mix shoulders, chest and tri’s and mix lower body with back and bi’s.Today’s workout, however, doesn’t have bi’s mixed, but feel free to throw in some bicep curls instead of the one handed dumbbell rows. I used 10lbs weights for all exercises except the flyes, I used 5lbs. Let’s get down to today’s workout, shall we?


Warm-Up: 10 minutes (moderate intensity) on your favorite cardio equipment ( I usually do treadmill)!

Exercises; Each 3-4 Sets of 10 Reps

  • Pull-down
  • Upright Row
  • Bent-Over Row
  • One Handed Dumbbell Row
  • Alternating Lateral to Medial Flyes
  • Sumo Squat
  • Weighted Pli√© “Squat”
  • Sumo Deadlift

Cool-Down: 10-15 minutes, steady pace on your favorite cardio equipment [or do a yoga segment!]


This workout should take you about 45-60mins to complete. Of course, if you do that yoga segment I linked to you, it will take about 65-75 minutes to complete. I like to save that for the days I have extra time.

If you’re short on time you can just do 2-3 sets of the exercises. Either way, you’ll get a nice lower bod and back workout that you’ll surely feel the next day¬†or two. Be sure to hydrate replenish your body after!Question: Do you mix you separate your muscle groups or do more total body workouts?

MIMM #2: Where Have I Been?

Happy Monday y’all!

Whoa I think it’s been about a week since I last posted but fear not! Today I will be posting my second Marvelous in My Monday Post brought to you by¬†Katie at Healthy Diva Life!¬†So where have I been?¬†Marvelous is¬†that I stepped out of my comfort zone and accepted a few positions at a fitness club where I will be a front desk coordinator, personal trainer and group exercise instructor! I will be teaching muscle conditioning, tabata and spin. I am very excited for the opportunity and for the longest time I have been looking for this. I wanted to find a place¬†where I can do everything I am passionate about. A guess what? For their opening house in a couple of weeks I will be doing something called “Truffle Tuesday.” Y’all know I am the truffle queen and who doesn’t like a ball of chocolate goodness?Marvelous is¬†taking the time to enjoy the mornings.Marvelous is¬†giving in to cravings from time to time.And even more cravings like pumpkin fudge.Marvelous is messed up coffee orders that gives you two for the price of one.But overall? I am feeling marvelous. I’ve been working out less, but I find that my body is responding much better.

Marvelous is feeling leaner and not worrying over my macros as I did when I was doing heavy lifting and body building.

I think I finally found that balance of what truly is a “healthy lifestyle.” I may say I know what that means but in truth it’s something that we all need to find for ourselves.

Life is a journey and you should enjoy every step of the way.

Question: What’s a time that YOU stepped out of your comfort zone and it paid off?

Lower Body HIIT Workout

Today I have something fun for y’all.

Here is a sample workout I use for my client training for her crew team. A strong lower body, back and core are essential for one who rows.

I focus mainly on quads, lats, core and biceps exercises for her program, but it’s important to train every muscle group.I love training¬†the lower body and¬†enjoy building quads of steal.¬†For today,¬†I am sharing with you a lower body¬†HIIT (high intensity interval training)¬†workout that I like to do at home or in the gym.

Be sure to use a weight that is going to challenge you. I personally¬†use 10lbs weights for this workout. This workout is also a part of¬†my client’s program, so you get a sneak peek into one of her¬†training days as well.

It should take about 30-40 minutes to complete. This workout calls for three rounds, but I like to do four to kick it up at notch. Remember to warm-up and cool down/ stretch after. Have fun and get sweaty!Lower Body HIIT Workout

Cardio Burst Warm-Up (Complete TWO sets to warm-up)

      • Jump Squats – 3 Sets x 10 Reps
      • Mountain Climbers – 3 Sets x 20 Reps

Weight Training/ Cardio Burst (Complete THREE-FOUR Sets)

        • Barbell Squat (or w/ dumbbells)- 3 Sets x 15 Reps
        • Single Leg Squats¬†– 3 Sets x 10 Reps
        • Sumo Deadlift (w/¬†barbell or dumbbells)¬†– 3 Sets x 10 Reps
        • Weighted Lunges – 3 Sets x 10 Reps (on each side)
        • Plie Squats – 3 Sets x 15 Reps
        • Standing Calf Raises (w/ machine or dumbbells) – 3 Sets x 15 Reps
        • Cardio Burst!
    • Repeat¬†weight training and cardio burst TWO (or three) more times.

That’s right; you warm up with two cardio burst sets. Then you¬†complete the weight training portion and do one round of the cardio burst after.

Then you repeat the weight training and cardio burst two more times for a total of three rounds. Like I mentioned, I sometimes like to do four rounds for an extra push.

By the end of the second round I am a sweaty mess but I know I have to keep pushing. No pain, no gain right? We must do things that are uncomfortable in order to see change.

Hope y’all enjoy this workout and if you have any questions, leave them in the comment box below!

Question: What’s you favorite muscle group to train?