Booty Run

  • Warm up:
    • 4 minute jog/easy run (increase speed each minute end at 70% max speed)
    • then – 3 rounds
      • 10 air squats
      • 10 sit-ups
      • 5 pushups
  • Strength Portion 
    • 5 renegade rows w/ pushup (click HERE)
    • 10 bench dips
    • 10 triceps kickbacks (click HERE)
  • Workout – 4 rounds
    • .25 mile run (progressively increase your speed so that you end at 90% max speed)
    • 20 glute bridges
    • 10 walking lunges (hold dumbbells on each side)

Booty Power


Thank you Nike.


Alota Tabata

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 minute jog/easy run
    • 15 lunges
    • 10 push ups
  • Strength portion– 4 rounds
    • 10 Stiff leg dumbbell deadlift
    • 5 back squats
      • Keep your weight in your heels and go low enough that your butt drops below your knees
  • HITT Workout –Alota Tabata
    • NOTE:
      • A Tabata = 20 seconds work and 10 seconds rest for 8 rounds (i.e. a total of 4 mins for each tabata)
        • take a minute rest between tabata #1 and tabata #2 etc. etc.
    • Tabata #1 – Pushups 
    • Tabata #2 – Bike
      • (note: the 20 seconds of work should be an all out sprint with medium-high resistance)
    • Tabata #3 –Flutter kicks
    • Tabata #4 –Burpees

moves-month-12-4Stiff leg dumbbell deadlift ^

flutter kicks

Flutter kicks ^


Healthy Slow Cooker Salsa Chicken


I love using my slow cooker to make healthy meals. This chicken is fantastic and can be used to make tacos, lettuce wraps, salad or on a bed of cauliflower rice! click HERE to check it out.


15 Best Compound Exercises


The key to making the most of your time at the gyms is to focus on workouts that utilize multiple muscle groups at the same time. For an awesome list of these movements, click HERE.


Diet Pills and Supplementation


Time to face the facts- there is no magic pill for weight loss. Weight loss is the result of eating healthy, exercising regularly and maintaing a healthy lifestyle. That being said, there are certain supplements that may be beneficial in aiding your weight loss efforts.

Women’s Health put together a list of 7 key supplements (I implement all of these into my daily diet). They were:

  1. Vitamin D
  2. Calcium
  3. Protein
  4. Omega 3 Fatty Acids
  5. Monounsaturated Fatty Acids (MUFAS)
  6. Conjugated Linoleic Acide (CLA)

To read more click HERE


Meet Brooke

Hi I’m The Lawyer 🙂

As a busy attorney and a fitness addict, I understand the struggle that many of us face when working to maintain a balance in our lives between our careers and our health. I have worked hard to get to the place I am today – both professionally and as an athlete. I look forward to helping anyone who reads this blog maintain the same balance! So feel free to reach out to me with ANY questions you may have at-

Here is a little more about me:

  • Fitness and Health
    • Level One Certified Crossfit Coach
    • Two-time runner in the 180-Mile Grand Teton Relay (second place finishers in 2015)
    • Casper Chase 5k First place runner (female 20 to 30-year-old age division) 2012, 2013
  • Legal
    • Member of the California Bar
    • J.D. Cum Laude, Pepperdine University School of Law
    • Legal Experience
      • Crescendo Interactive
      • Ventura County District Attorney’s Office
      • The United States District Court for the District of Wyoming
  • Journalism
    • K2 Radio News – Courts and Crime Reporter (see more HERE)
    • NBC News (Today Show, Nightly News, MSNBC)- intern to Chief Justice Correspondent, Pete Williams (find out more HERE)
    • ESPNU – Production Assistance for the CNFR
    • Casper Star Tribute – Guest writer (see article HERE)

Broccoli Slaw = Quick Healthy Meal

Broccoli Slaw = my best friend. I am constantly using it to replace noodles in everything from pasta marinara to pad thai. One of my favorite recipes for broccoli slaw is a Broccoli Slaw Pasta.

Hungry Girl has a great (AND EASY) recipe for Broccoli Slaw pasta. You can find it HERE




Workout One

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 min jog/run
    • 15 air squats (i.e. no weight)
    • 10 sit ups
    • 5 push ups
  • Strength portion– 3 rounds
    • 10 dumbbell rows each arm
    • 10 bench dips
    • 10 push ups
  • HITT Workout – 5 rounds
    • .20 (1/5 mile) run
      • NOTE: from 0 – .10 you should be running at 80% of your max speed (i.e. a fast run). Then from .10-.20 you should be sprinting all out.
    • 10 squat jumps
    • 20 lunges
      • (right leg = 1, left leg =2 etc. etc.)
    • 30 second wall sit