Who has only 20 minutes to workout some days?
Who travels for their job but still wants to train hard?
Who's a busy mommy or daddy who still wants to look and feel 29 when you're really over-the-hill?!
Who wants an intense, effective workout in less time?
Who's sick of your regular 'ole workout routine? (Variety IS the spice of life after all.)

If you answered YES to any of these questions, then this 20 minute workout is for YOU! You can do it anywhere, anytime using only your body weight.

No equipment required.
No gym membership required.
No excuses!

Here's the 20 minute workout that is a fast-paced, body-weight circuit that will fit into your hectic schedule and will help you build muscle and burn off that vanilla latte! Watch the video for a quick lesson on how to perform each of the 5 exercises.

And remember: You get out of it what you put into it, so WORK HARD and HUSTLE!

20 MINUTE WORKOUT
> Squat into Reverse Lunge (switch legs with each lunge) - 10 reps per leg
> Close-Grip Push-Ups - 10 reps
> Curtsy Lunges - 10 reps per leg
> Burpees - 10 reps
> Cross Crunches - 20 reps
Complete circuit for 5 rounds. Take 60 seconds rest in between rounds.

Like what you see? I also design custom workout plans based on your fitness goals, schedule and lifestyle!

Follow me on Facebook and Instagram @fitwhiskeygirl for more fitness tips and inspiration!

Protein is something I'm constantly craving, eating, reading about and figuring out ways to get more in my daily diet. Why?? Because there is POWER in protein, people!

Protein is an important component in every cell in your body. Did you know your hair and nails are made of protein? So if you want glowing skin and long, flowing locks, eat yo protein! Protein is also an important building block of bones, muscles, cartilage and blood.

According to WebMD, clinical studies consistently prove that high-protein diets  increase satiety,  decrease hunger and induce great fat loss.  Sold!

So...how do we get enough protein in our diets without eating meat all day long? I'll tell you one way: These protein-packed, sweet as sugar (but contain less than 2g sugar per ball!) No-Bake Protein Balls of mine! They are little bites of healthy heaven and I dare you not to eat the whole batch in one day.

Here's the recipe and step-by-step directions for you to make these oh-so-yummy No-Bake Protein Balls!

Ingredients:

• 1 heaping scoop protein powder (here I used creamy vanilla IsoPure 100% whey protein isolate)
• 1 cup organic crunchy peanut butter
• 1T organic raw honey
• 1/2 tsp cinnamon - It's a natural metabolism booster!
• 2T low-sugar dried cranberries (I prefer dried blueberries, but Sprouts was all out)
• 2T sunflower seeds
• 3/4 cup instant oats (roughly ground in your blender - the pulse setting works perfectly)
• 3/4 cup unsweetened coconut flakes (optional for rolling the balls in once made)

Directions:
In a large bowl, mix protein powder, peanut butter, honey and cinnamon very well. Then stir in dried fruit and sunflower seeds. Then pour in the ground instant oats and use a fork to  mix very well. Pull up your sleeves and get your hands ready to form 10-12 balls out of the mixture. If you're a coconut lover and want to add more healthy fat to these,  roll each ball in coconut flakes. Store in refrigerator.  

Enjoy!