“You can have whatever you want in this life. You just have to reach for it” – Keisha Frazier


I love to mix up cardio and weights! Cardio is great for heart health and strength training helps build curves and muscle definition.

You’ll need a moderate (12 – 20 lbs) and heavy set of dumbbells (25+ lbs) – choose a weight that is challenging by the last two reps!

WARM-UP (5 minutes): you can use the treadmill, Stairmaster or elliptical for this – you’re just looking to get the blood flowing and prepare your body for exercise.

3 rounds

  •  Skull Crusher x 10 (light dumbbells)
  •  Stability Ball Ham Curl x 10
  •  Renegade Row x 10 total (light dumbbells)

3 rounds

  •  Squat Curl Press x 10 (light dumbbells)
  •  Mountain Climber x 20 total
  •  Side Step-up x 10 each side (heavy dumbbells)

3 rounds

  •  Side Plank Hip Dip x 10 each side
  •  Burpees x 10
  •  Lateral Raise x 8 total (light dumbbells)

COOLDOWN (3 minutes): light stretching.


Orechiette Pasta with Baby Broccoli & Spinach

  • 1large bunch of baby broccoli
  • 1lb lean chicken sausage, sliced into rounds
  • 1tsp olive oil
  • 1/2 package of baby spinach
  • 5-6cloves garlic, chopped
  • 10oz orecchiette pasta, wheat or gluten-free
  • 1cup less-sodium chicken broth
  • 1/4cup grated Parmigiano Reggiano
  • crushed red pepper flakes, optional


  1. Cut baby broccoli in quarters.
  2. Bring a large pot of water to boil. When it comes to a rolling boil, add broccoli.
  3. Blanch for about 2 minutes, drain and set aside in a colander.
  4. Re-fill pot with water and salt for the pasta and bring back to a boil.
  5. Add pasta and cook according to package directions for al dente.
  6. In a large deep sauté pan, brown sausage on medium heat, breaking up into small pieces as it cooks.
  7. When completely cooked through set aside in a dish or a bowl.
  8. Increase heat to medium-high, add olive oil to pan; when hot add garlic and cook until soft and aromatic.
  9. Add spinach and sautee until wilted
  10. Return broccoli to the pan, mix well with the garlic and oil, season with salt and pepper and cook about a minute. Return cooked sausage to the pan and mix well.
  11. Drain pasta and add to the broccoli. Reduce heat and stir for about 30 seconds.
  12. Add chicken broth, parmesan cheese, and red pepper flakes
  13. Adjust salt and pepper to taste and toss another 30 seconds
  14. Serve and enjoy!

Keisha Frazier
Founder & CEO | Mind + Body + Balance
IG: @coachkeisha