Strong and Toned Arms

Body weight arm workout: Get strong and toned tank top ready arms with the following exercises, all which can be done from home or gym. Make sure to pair these with a full body workout and healthy eating routine! (Need a full body workout and healthy meal plan? See below!)

Complete the 4 following exercises, one after another for a total of 1-3 rounds.
Start with 10-15 reps for each exercise, adding extra weight as you become stronger.
Strong and toned tank top arms:

1 arm push up
Exercise: Push Up
Beginners: Click here to see video
Advanced: Click here to see video





dips dipssExercise: Dips
Beginners/Advanced: Click here to see video







Exercise: Pike Push Ups
Click here to see video





plank up and down


Exercise: Plank Up and Down
Click here to see video




Repeat this workout 1-3 times a week, along with your full body workout routine for strong and toned arms, and you will be tank top ready in no time!
Need a full body routine to get strong and toned arms, legs, and full body?
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Slow cooker chicken and summer veggies

Slow Cooker Rotisserie Chicken

1 whole chicken (about 4-5 lbs.), insides removed
1 tablespoon paprika
2 teaspoons salt
2 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1-3 Thickly-sliced onions
Rinse chicken, pat it dry.
Whisk paprika, salt, pepper, garlic powder and onion powder until combined.
Rub the seasoning mix over chicken — outside, inside, cover completely.
Place thickly sliced onions on bottom of slow cooker as a rack for the chicken, so that it sits up out of juice as it is cooking.
Place the chicken on top of the onions (if no onions, you can use balls of tin foil instead).
Cover and cook on low for 6-8 hours, or on high for 4-5 hours until the chicken is cooked through and reaches an internal temperature of 160 degrees F.

Oven Roasted Summer Veggies
1 eggplant
2 zucchini
3 yellow squash
1 red bell pepper
1 onion
3 tablespoons basil
1 tablespoon parsley
Cut eggplant into 1/4-inch-thick slices.
Cut zucchini and yellow squash into 1/4-inch-thick slices.
Cut bell pepper into 1/2-inch strips.
Cut onion halves into 1/2-inch slices.
Toss vegetables in extra virgin olive oil, salt, and pepper.
Place on lightly greased broiler pan.
Bake at 450° for 20 minutes or until vegetables are tender, stirring once.
Remove from oven, and sprinkle evenly with basil and parsley.