crunchesNot seeing results from your ab workouts? There’s nothing more frustrating than putting a hard effort into something and not getting anything out of it in return. If you’re struggling to see any ab definition or just feel like your ab workouts aren’t working for you, I’ve got good news for you.

What if I told you it’s not the amount of time you’re willing to devote, but it’s the way you train your abs that’s holding you back from having a lean, tight stomach? That’s why I’m going to share with you my top 5 reasons your ab exercises aren’t working and how you can change it immediately.  Whether you are an avid exerciser or a novice, chances are you are making several of these mistakes in your training right now. Continue Reading…


One of the best daily habits that Jorden and I follow is drinking a cup of freshly squeezed lemon water first thing in the morning on an empty stomach. And I highly encourage you to create the same habit because this is one of the simplest changes you can make to your diet that carries a ton of health benefits, including weight loss. That’s why I’m going to share with you 7 benefits of drinking lemon water and why you should do it, as well as how to easily make lemon water for yourself so you can get started right away. Continue Reading…


Fall is in the air and the taste of pumpkin is everywhere…including my kitchen! And these delicious no-bake Pumpkin Energy Balls are no exception to being part of healthy diet for you and your family.

Not only is pumpkin loaded with vitamin A and antioxidant carotenoids, it’s also a good source of vitamins C, K, and E. And the walnuts, flaxseeds, and oats add healthy fats and a good amount of fiber to help keep you feeling energized and satisfied.

Plus the Pumpkin Energy Balls are so incredibly quick and easy to make! One bowl, one spoon, 10 ingredients, two hands to roll, and BAM! Done.

Pumpkin Energy Balls

This recipe requires no Continue Reading…


This is one of my all time favorite recipes. Why? Because it’s a healthy, cheap, and an easy way to create a delicious Mexican-style meal the whole family will enjoy. Plus, who doesn’t love using a crock pot when you’re pushed for time after a long day at work and running the kids to practice. Heck, I don’t even have kids yet and the crock pot is my BFF. This healthy option is a great alternative to running through the drive-thru when you know it’s waiting for you at home.

salsa chicken tacosYou simply put  Continue Reading…


People exercising in a gym

Getting to the gym to workout can be tough when you’ve got a packed schedule. Then once you do get there, the distractions and lack of motivation can really drag it out. It’s no surprise that many of us are trying to minimize our gym time. So here are my top 5 gym workout tips to get the most out of your workouts, while still maximizing fat loss and lean muscle growth.

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skinny fat person pinching fat

Losing weight can be difficult for a lot of people, but what if you don’t want to lose any more weight because you already feel skinny. Instead you want to lose belly fat without losing weight because you’re already at a decent weight and if you lose any more you may look like a bean pole.

I call this the “skinny fat” dilemma. You are scared to lose any more weight because your arms and legs are already thin, but your stomach sticks out like you’re pregnant. Having extra chub on your belly can be really embarrassing, especially if you want to impress someone but you’re scared they will see what is hiding behind the shirt.

I know you have tried various diet and exercise programs and you may be scared if you lose weight, you may lose your lean, toned muscle which you have worked hard for. This can really be a tough situation to be in. Continue Reading…

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Woman licking sugar off lips

This one simple strategy I’m revealing to you is the quickest way to lose belly fat for women. I understand it’s overwhelming to change everything in your diet. It can be frustrating and time consuming to not only learn all the do’s and don’ts, but then to apply it all just to possibly lose a few pounds. That’s why I’m giving you my best secret to losing belly fat without calorie counting, practicing portion control or starving yourself. It does require a little label reading on foods, but I promise you the results you’ll get will be worth it!
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Jorden Bench drinking raw egg

How to get more protein in your diet is always a common frustration for people looking to eat healthy balanced meals. Carbohydrates and fats are typically easier for us to consume, but most of us run short on the appropriate amount of protein our bodies need.

How do you know if you’re running short on protein? Do you crave sugar often? Does your energy levels increase after a meal but an hour later come crashing down? How about your skin, hair and nails–looking a little dry and brittle? All those symptoms are due to Continue Reading…


no sign with soy, sugar free, and trans fat

French fries, fast food burgers, and bakery desserts are all unhealthy foods you know to avoid when eating to lose stomach fat. But did you know there’s claimed healthy food that is not healthy for you after all? Ever wonder why you still can’t lose the weight and feel great even when you’re trying to eat healthier? It might be because some so-called “health foods” are not what they seem and could actually be packing on the pounds! The 3 unhealthy “health foods” that you may currently be eating daily are yogurt, peanut butter, and soy products.

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Jorden Bench men's ab workout

If you’re a guy who is looking to get cut and lose the extra belly fat, I have 5 of the best exercises to lose belly fat for men. These are my go-to exercises I use when I’m looking to get shredded. These exercises incorporate cardio, control, strength and stamina.

One of the biggest problems I see people do when performing ab exercises is they go way too fast and lose proper form. Ab exercises should be slow and controlled to where you can feel each muscle being worked and utilized. This is part of the mind-body connection. The more “in-tune” you are with your body, the more you will get out of your workout.  I always ask myself during every exercise, “can I feel the specific muscle being worked?”  An example of wrong form would be going too fast when doing bicycle kicks. This exercises needs to be slow, focused and controlled. If you go at a quick rate you will lose the “mind-body connection” and you won’t benefit from the workout like you should have. Continue Reading…

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