TRX – Arms Series

As we discuss in TRX Abs and TRX – Leg Series the TRX is one of our favorite apparatuses. Through combining our knowledge of TRX set exercises, pilates, yoga, and dance, we have developed this TRX arm workout.

To effectively complete this workout, we recommend doing each exercise (TRX Row, TRX Wide Row, V Flys, and TRX Pull-Ups) for 30 seconds, repeating the set 3 times. It may take a few go rounds to get to this point, and that is okay! Completely it once or twice is great, just continue to work up to the 3 set goal.

Click the link below for the video to our workout:
TRX – Arms Series

Don’t forget to follow our instagram account @flexfirstfitness as well for more updates!

xoxo K&A


Need a good book to read this Summer? Check out David Zinczenko’s, New York Times bestselling author of Eat This, Not That!, book ZERO BELLY DIET to learn about the revolutionary new plan to turn off your fat genes and help keep you lean for life! Zinczenko advertises losing up to 16 pounds in 14 days! While weight loss varies from person to person, Zinczenko’s plan in very similar to our workout and meal plan.

This book shares information about healthy eating, recipes, workout routines, and much more! Click here to view Zinczenko’s website to order the book and learn more about the Zero Belly Diet.


Guilt-free cookies

Makes 12 Cookies

1 1/2 cups unsalted blanched almonds
2 very ripe bananas
1/3 cup brown sugar
1/2 cup peanut butter
1/2 teaspoon baking soda
pinch of salt
1/2 cup vegan dark chocolate chips

  • Preheat oven to 350° F.
  • Place the almonds in a food processor and pulse until ground to a near flour-like consistency.
  • In a mixing bowl, mash bananas into a paste. Add the brown sugar, peanut butter, baking soda, salt, and ground almonds and stir until evenly combined. Gently fold in the chocolate chips.
  • Form each cookie by dropping 2 tablespoons of the batter onto a cookie sheet, leaving at least 3 inches between cookies. Bake for 8-10 minutes, until the edges are brown.

>Per cookie: 114 calories, 8g fat, 3.5g protein, 2.5g fiber


Very Berry Smoothie

Here is another one of our favorite post workout smoothies. It is a great sweet treat to reward yourself after a hard workout!

11030851_2745794769376_5643524421884345160_n1 cup coconut water or almond milk
Handful of frozen strawberries
1/4 cup of frozen raspberries
1/4 cup of frozen blackberries
1 scoop of vanilla protein
1 tablespoon chia seeds
1 tablespoon flax seed
1 cup broccoli
1 cup of ice (if fruit is not frozen)

Again it doesn’t make a difference if you use fresh or frozen fruit. The bonus of using frozen is that you don’t have to use ice which keeps the flavors on par!

Hope you enjoy!

Favorite Snacks

Healthy, hearty snacks are CRUCIAL to getting through a busy day. Here are a list of our favorites:

  • Celery, PB, white raisins (yes…blonde ants on a log)
  • Apples/oranges/other fruit
  • Almonds
  • Rice cake with PB
  • Veggie medley with dip
  • Bars (Nature Valley Protein, Cliff Bars, PRO BAR – ordered from least to greatest calories, last can be used for meal replacement)
  • Trail mix

Although these snacks are basic, grabbing something quick that is not going to set you off course is imperative to success! Let us know some of your favorites too in the comments below!

xoxo K&A

A Natural Energy Drink

Green tea is loaded with antioxidants and nutrients that have a powerful effect on your body. If you drink green tea suddenly you will have the power to: live longer look younger, have more energy, lose weight, get sick less, feel better more, maximize quality of life, reduce risk of chronic diseases, increase lifespan, improve cholesterol levels, boost your productivity, promote wellbeing, refresh your outlook. With that said picking the right green tea is essential.

We enjoy drinking Green Tea HP™. Green Tea HP™ is a proprietary blend of extracted antioxidants from fresh green tea, noni juice, açaí, resveratrol and pomegranate. Green Tea HP™ comes in convenient single serving pixies that you can take on the go. Open a pixie and pour it into 12-16 ounces of water then shake it up. We recommend using one pixie with breakfast and one pixie with lunch.

We drink Green Tea HP™ over other green tea products because it contains the right amount of green tea antioxidants in each pixie. We have been drinking Green Tea HP™ for four years now and have noticed a change in our energy, weight loss, metabolism, and attitude. Additionally, we have reduced our consumption of high-calorie, low-nutrition beverages like coffee, energy drinks, weight loss supplements and sodas by replacing them with Green Tea HP™.

Check out their website at to see how the product is made, more benefits, and order yourself some because you wont regret it!


The Magic Curve

There’s one thing at the gym that gets us going unlike anything else – the Curve. The Curve is a manual treadmill that YOU power. To say it runs on sweat and determination is an understatement. What’s even better is the rubberized belt is shaped in a way that does not do serious harm to your knees and joints like conventional running. The rubber absorbs significantly more of the impact and the light incline aids to the transition between your foot and the treadmill.

How it works: Hope on it and start walking or running, as you increase your incline toward the front of the machine, the belt moves quicker. It is entirely up to you how fast you go. Because of this choice – it forces athletes to challenge themselves, to create their own power. In turn this results in quicker and better results – burning 30% more calories than an electric treadmill (About 200 calories in 10 minutes!!!!!).

At first it is a little weird and takes a few minutes to get comfortable and used to, but we promise you will love the burn and the sweat dripping off your body at the end of your workout.



Eating healthy is not always the easiest or fastest way to get your nutrients, but is the best and cheapest way. “Abs are made in the kitchen not in the gym.” It’s 70% diet and 30% work out. Food prepping on Sundays before your week has begun will help you save time and stay on track with your fitness goals.

We like to prep salads for the week ahead. We cut up some carrots, cucumbers, peppers, and cherry tomatoes then put it in a big tupperware container. This way when we want a salad, we just have to put our choice of lettuce (dark greens: kale, spinach, spring mix) with out pre-cut veggies and a little dressing. We don’t like to add the dressing or lettuce with the pre-cut veggies because don’t want the lettuce to get soggy. Another option is to put the lettuce at the bottom and your veggie mix on top in a mason jar and then add the dressing once you want to eat your salad.

We also cook some form of protein and vegetables such as chicken and broccoli, so that we always have healthy options. With our busy schedules, it really helps us to plan out meals ahead time!

Let us know if you questions!
xoxo K&A

Rolling Out – From The MELT Method

As the saying goes “no pain, no gain,” but that isn’t entirely true. There are certain techniques that help alleviate many types of pain, but our favorite is rolling out. The foam roller is our best friend; HOWEVER, if you aren’t using it properly, you are only doing more damage to your body.

According to The MELT Method, “connective tissue dehydration is the underlying cause of strain and pain in the body as well as the catalyst for your pre-pain symptoms.” With the following technique you can keep your body properly hydrated and healthy in just minutes!

Back of the Legs
Back Thigh Shear

  1. place roller under the top of your thighs
  2. maintain pressure on roller with legs extended straight and make 4-5 snowmen
  3. repeat with focus on one leg and other leg bent
  4. move roller halfway down thighs and repeat #2 & #3
  5. move roller to right about knees and repeat #2 & #3

Calf Glide and Shear

  1. place roller under middle of right calf and cross left ankle over right
  2. bend and straighten knees to move roller, repeat 3-4 times
  3. rotate calf outward, repeat rolling motion 3-4 times
  4. rotate calf inward, repeat rolling motion 3-4 times
  5. rotate calf to normal and make 3-4 circles each way
  6. repeat #2-5 on left calf
  7. repeat entire sequence on lower portion of each calf

xoxo K&A