This workout uses two dumbbells to build strength, improve stability, and get your heart rate up. It's built on supersets (performing two exercises back-to-back with no rest) to keep the intensity high and the clock moving! ⏱️ Workout Structure Section Time Allotment Goal Warm-up 5 minutes Mobilize and activate muscles Supersets (A, B, & C) 35 minutes Full-body strength and conditioning Cool-down 5 minutes Static stretching and recovery TOTAL TIME 45 minutes 🔥 The Workout: 3

This is a hearty, make-ahead dish that's perfect for a grab-and-go breakfast or post-workout snack. The protein boost comes from a combination of eggs, milk, and optional protein powder. Yields: 6 servings Prep Time: 10 minutes Cook Time: 30-35 minutes Ingredients: 2 cups rolled oats (old-fashioned) 2 large eggs 2 cups milk (dairy or high-protein alternative like Fairlife) 1/2 cup vanilla protein powder (optional, omit if not using, and the macros below account for this) 2

Hey Elizabeth DeHart Fitness community! This week, we're taking it to the gym! While bodyweight workouts (like our "No-Equipment, Anywhere" Burn) are fantastic for convenience, sometimes you just want to leverage the awesome equipment a commercial gym offers. This 60-minute total body workout is designed to hit all your major muscle groups efficiently, helping you build strength, boost your metabolism, and leave you feeling accomplished. It's perfect for those who want a bala

As a fitness professional, I spend a lot of time talking about effective workouts, progressive overload, and pushing your limits in the gym. And while those structured sessions are incredibly important for building strength, endurance, and boosting your metabolism, there's a silent, often overlooked hero in your daily energy expenditure that deserves much more attention: NEAT . No, it's not a new superfood or a fancy supplement. NEAT stands for Non-Exercise Activity Thermogen

The holiday season is officially upon us, and with it comes a calendar full of festive food, family feasts, and office parties. It's easy to feel like you have to choose between your health goals and enjoying the season. At Elizabeth DeHart Fitness, we believe in sustainability, not sacrifice. You can absolutely indulge in the joy of Thanksgiving without sidelining the progress you've worked hard for. It all comes down to a strategy. Here is your holiday eating playbook, des

Say goodbye to cooking time! Prep this in under 5 minutes tonight and wake up to a high-protein, delicious, and perfectly portioned fall breakfast. Ingredients (1 Serving): 1/2​ cup rolled oats (old-fashioned are best!) 1 scoop vanilla or unflavored protein powder 1 Tbsp chia seeds (for thickness and extra fiber/omega-3s) 1/4​ cup pumpkin puree (not pie filling) 1 tsp pumpkin pie spice 3/4​ cup unsweetened almond milk (or milk of choice) Sweetener of choice (stevia, maple syr

Tired of the 4 PM slump and the daily "What's for dinner?" panic? It's time to take back your week! Today, we're not just sharing recipes—we're sharing a strategy. The secret to a high-energy, low-stress week is simple: Meal Prep . Getting your nutrition sorted upfront does two incredible things: Eliminates Decision Fatigue: You make the healthy choice once on Sunday, freeing up valuable brain space for the rest of the week. No more staring into the fridge after a long day

My name is Elizabeth, and my foundational belief about fitness is simple: Fitness should be an asset that enhances your life, not a burden that consumes it. As a dedicated certified personal trainer, I specialize in creating programs for busy adults focused on sustainable strength and functional mobility. I am committed to helping you move beyond the temporary allure of quick fixes and fad diets. My mission is to give you the practical, long-term tools needed to build strengt

Hey there, fit fam! Elizabeth DeHart here, and I want to talk to you about a fitness myth that just won't die: the idea that endless cardio is the ultimate key to health and weight loss. We've all seen it—the person who spends hours on the treadmill or elliptical, yet their body composition never really changes. If that sounds like you, or if you're stuck in a fitness rut, it's time to uncover the truth: you need strength training. The Cardio Conundrum: A Quick Fix, Not a Lif

Are you tired of dips that are all flavor and no fuel? Meet your new obsession: the High-Protein "Monster Mash" Dip ! Taking inspiration from the bodybuilding staple (a hearty mix of beef and rice) and turning it into a ridiculously addictive, cheesy, and protein-packed appetizer. This dip is perfect for game day , a post-workout refuel , or simply when you're craving something warm, savory, and satisfying. The secret to the incredible texture and protein boost? A blend of lo

⚠️ Important Disclaimer Before starting any new workout program, especially one involving weights, it is crucial to ensure you are fit to exercise. Consult with a healthcare professional if you have any pre-existing health conditions or concerns. Listen to your body and stop immediately if you feel pain or dizziness. Focus on proper form over the number of repetitions. 💪 The Workout Plan 1. Warm-up (5 minutes) Focus: Mobility Exercises: Dynamic stretches—Arm circles, leg

The end of October brings two things we love: cooler weather and a whole lot of candy! For those of us committed to our health and fitness goals , Halloween can feel like a high-stakes battle against the sugar monster. I’m Elizabeth DeHart, and I'm here to tell you that you don't have to choose between a fun, festive holiday and staying on track. It's not about being "all-or-nothing." It's about having a sweet strategy that lets you enjoy the treats you love without deraili

You just crushed the Crypt Keeper Workout ! Now, don't let those hard-earned gains fade away. This creamy, spiced smoothie is packed with everything your muscles need to rebuild and refuel, wrapped in a flavor that tastes like a treat. It's the perfect blend of quick carbs (from the banana/pumpkin) to replenish glycogen, and fast protein (from the powder/milk) to kickstart muscle repair. The Recipe Ingredients 1/2 cup canned pumpkin purée (not pie filling!) 1/2 frozen banan

This is a short, no-equipment, full-body routine designed to carve out strength by focusing on how you move, not just how fast. We are training for power and longevity , so slow down and think about the muscles working on every single rep. 💀 Workout Protocol Format: Perform each exercise for the specified work time, followed immediately by the rest period. Once you complete the last exercise, take a 60-second break, and then repeat the entire circuit. Rounds: Complete 3

If you’re new here, you might know that last year I sustained a major injury during my November 2nd Spartan Beast. This was my fourth Spartan race of the year, having completed my first Spartan Beast back in March 2024. What many don't know is the raw, emotional catalyst that threw me onto that course in the first place, or how that single fall changed my entire life and career. The Beginning: A Response to Abuse and the Start of My Ego The reason I started Spartan races was

Embrace the season with a breakfast that tastes like dessert but fuels your muscles! This recipe is a perfect, high-protein way to start...

In our world of constant notifications, endless to-do lists, and non-stop movement, it’s easy to feel constantly on and totally...

Why grab a sugary coffee drink when you can fuel your body and get your fall fix? This recipe is packed with protein to support muscle...

Welcome to the Elizabeth DeHart Fitness community! We're all about lasting, sustainable results , and the foundation of that success lies...

Today, I’m saying goodbye to Dubrovnik, Croatia , and I’m catching a flight home a different person than the one who arrived. For the...