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Are you ready to SEE RESULTS and FEEL THE DIFFERENCE? This is the place for you. Get weekly motivation, healthy recipes, and workouts. Join Challenges, read helpful tips and hear from others as they share their success stories.

 

YSF THANKSGIVING – THE CLEAN EATING WAY

YSF BEGINNER TRAINING GROUP  THANKSGIVING – THE CLEAN EATING WAY RECIPES COURTESY OF CLEAN EATING MAGAZINE, EATING WELL MAGAZINE & LAVERNE WHITE  Don’t let the holidays keep you from eating healthy, if your not hosting, offer to bring a few dishes for...

Squat-a-thon Challenge – December 2014

Are you ready for December… This month 31 day challenge is a squat challenge that will help you tone up and strengthen your glutes and legs while increaselower body strength. If you stick to it for 31 days you will see results.  Every day there is a number of...

Arugula & Pear Salad

Makes: 8 servings, about 1 cup each Active Time: 25 minutes Total Time: 25 minutes Ingredients Dressing 2 tablespoons finely chopped shallot 3 tablespoons vegetable broth 3 tablespoons extra-virgin olive oil 1 1/2 tablespoons balsamic vinegar 1/2 teaspoon Dijon...

TEN IN TEN PHYSIO BALL ABS with Yvette Salva Episode #140

TEN IN TEN PHYSIO BALL ABS with Yvette Salva Episode #140 EQUIPMENT NEEDED PHSYIO BALL AND MAT 1. BALL TOSS 2. INNER THIGH SQUEEZE 3.PLANK ROLL IN 4. HAM CURL 5. LOWER LEG REV HIP CURL 6. SIDE V UP 7. OTHER SIDE 8.ROLL UP W FEET ON BALL 9. LEG LOWERS W BALL BETWEEN...

Intro to Kettlebell, November 23 & 30

Pick up the Kettlebell see how it makes traditional dumbbell moves more challenging while burning calories and fat. Click here to Sign up You may also like:Dive Bomber #34Alcohol Works Against Your Weight Loss Goals21 Day Fix - A Workout & Nutrition Program Is it...

Cauliflower “Rice” Pilaf

Cauliflower “Rice” Pilaf Difficulty: Easy Cook Time: 10 minutes Prep Time: 10 minutes Ready In: 20 minutes Serves: 8 Ingredients 1 head of cauliflower 1/4 medium sized yellow onion 10 cut and peeled baby carrots 1 Tbsp olive oil 1 Tbsp dried parsley 1/2 tsp paprika...

Ten in Ten Kettlebell Workout by Yvette Salva Episode #135

Ten in Ten Kettlebell Workout by Yvette Salva Episode #135 EQUIPMENT NEEDED KETTLEBELL 1. SWING 2. PUSHUP TAP BELL IN DOWN DOG 3. ALT SWINGS 4. V SIT TAP TO RIGHT THEN SIT UP TAP TO LEFT 5. ALT SQUAT CLEAN PRESS 6. PENDULULM THREAD ON BACK LUNGE RT LEG ONLY 7. OTHER...

The Real Truth

So I’m going to give it to you straight …being in the fitness industry probably 25 years I’ve heard it all and what you say during your workout is just important as the physical workout itself! I am all about personal development and positive self...

TEN IN TEN BEGINNER WORKOUT Episode #134

EQUIPMENT NEEDED WATER BOTTLES OR LIGHT WEIGHTS AND CHAIR 1. SQUAT 2. LAT RAISE 3. PLIE SQUAT 4. BI CURL 5. OUTER THIGH RT 6. SEATED OVERHEAD EXT 7. OUTER THIGH LEFT 8. BENT OVER ROWS 9. STANDING CALF RAISE 10 LOW END FLYES Watch video on Youtube USER AGREEMENT:...

Bolognese Zoodles

Ingredients: 3 oz ground beef or ground turkey, lean or extra lean, cooked 1/3 cup tomato basil pasta sauce 1 large zucchini, spiralized grated parmesan cheese olive oil salt, pepper, oregano Directions: Sauté the zucchini noodles (‘zoodles’) in 1 tsp...

Best Abdominal Exercises

Best Abdominal Exercises Abdominal exercises target two main abdominal muscles: the front abs and the obliques. Here are few abdominal exercises to give you an all round abdominal workout, to help you look your best! Front Plank: This is the most important abdominal...

TEN IN TEN FULL BODY Episode #133

TEN IN TEN FULL BODY Episode #133 EQUIPMENT NEEDED MAT AND DUMBELLS 1. PLANK ROW W LEFT ARM  THREAD W RT KNEE 2. OTHER SIDE 3. WARRIOR 3 ALT LEGS LIFT UP W REAR DELT RAISE 4 FWD LUNGE TO BICEPS SERVING 5. FWD LUNGE W OVERHEAD PRESS 6. SQUAT OVERHEAD EXT TO OUTER THIGH...

Burpee Challenge – November 2014

Are you ready for November… This month 30 day challenge is a Burpee challenge that will help you tone up and strengthen your glutes, legs, upper and lower back, arms chest, shoulders and your core  muscles. It will increase total body strength. If you stick to...

Ten in Ten Core Episode #132 with Yvette Salva

EQUIPMENT NEEDED PHYSIO BALL AND DUMBELLS 1. V SIT 2 HIP LIFT TOE TOUCH 3. LEG LOWER SCISSOR LEGS TEN TIMES 4 SIDE PLANK HIP LIFT W THREAD 5. OTHER SIDE 6. FULL BODY EXT TO AB CURL 7. STAR OPP TOE TOUCH 8. ROLL OVER 9. JACK KNIFE OPEN LEGS 10 WALK THE PLANK Watch...

Best Breakfast Bars Recipe

  Ingredients 1 1/2 cups flour 1 cup rolled oats 1/4 cup packed brown sugar 1/3 cup flaked coconut 1/3 cup almond slivers 1/2 cup dried cranberries 2 Tbsp chia seeds 2 tsp baking powder 1/4 tsp salt 1/2 cup coconut oil 1/2 cup skim milk 2 tsp vanilla extract 2...

Ten in Ten Lean Legs Episode #131

EQUIPMENT NEEDED JUMP ROPE AND DUMBELLS 1. JUMP ROPE 2. REV LUNGE CURSTY TO SQUAT 3. JUMP ROPE SCISSORS 4 SIDE LUNGE HOP 5. JUMP ROPE JAX 6. ALT CRESCENT LUNGES 7.JUMP ROPE HI KNEES 8. PLIE PULSE 9. JUMP ROPE COMBO 10. REV LUNGE TO JUMP SQUAT You may also like:Leora's...

Ten in Ten Core #130

EQUIPMENT NEEDED MAT 1. PLANK REPTILE R AND L TO DONKEY KICK 2. SIDE V UP 3. SIDE V UP 4 PLANK POP UP TO CHAIR 5. SIDE PLANK HIP UP 6. SIDE PLANK HIP UP 7.PLOUGH TO TOE TOUCH 8. MOUNTAIN CLIMBERS 9. SIT UPS 10. PLANK HOPS BONUS 11. SUPERMAN TO PLANK Watch video on...

Full Body Workout with Weights – #129

Full Body Workout with Weights Workout - Episode 129 EQUIPMENT NEEDED MAT AND DUMBBELLS 1. PLIE SQUAT 1/2 HOLD 2. KNEEL PLANK ROW ROW TWO TRI PUSHUPS 3. PULL OVER TO LEG LOWER 4 PLIE SQUAT PICK UP ONE DB 5. PALNK DRAG DB 6. PUSHUP TOE TOUCH 7.REVERSE LUNGE W TWIST 8....

Coconut Protein Ball Recipe

  INGREDIENT FOR Coconut Protein Balls 2tbsp hazelnuts 2tbsp almonds 2 tblsp cashews 2 tblsp macadamia 2 tbsp shredded unsweetend coconut 1 tbsp dark chocolate pieces 1 scoop of Vanilla Protein Powder (sweetened only by natural Stevia) 1 tsp agave (optional, only...

Kettlebell for Beginners Workout – #128

Kettlebell for Beginners Workout - Episode 128 EQUIPMENT NEEDED MAT AND KETTLEBELL 1. PLIE SQUAT CURL 2.SQUAT PRESS 3. BRIDGE GLUTE SQUEEZE 4 PULLOVER 5. SKULL CRUSHER 6. AB CURL 7.MOUNTAIN CLIMBER 8.SWING 9. SQUAT STEP BK OR SQUAT REV LUNGE 10. DEADLIFT TO ROW Watch...

Ten in Ten Chest and Back Workout – #127

Ten in Ten Chest and Back Workout - Episode 127 EQUIPMENT NEEDED MAT BANECH AND A SET OF WEIGHTS 1. BENT OVER 2 ARM ROW 2. ELEVATED PUSHUPS 3. ONE ARM ROW 4 OTHER ARM ONE ARM ROW 5. CHEST PRESS 6. REAR DELT ROW 7.CLOSE GRIP PUSHUP 8.FLYES W LEG LOWERS 9. SIMULTANEOUS...

Are You Struggling to Stay Committed to Healthy Lifestyle?

I know many of us have been there, the ones that have been exercising and dieting for weeks only to loss a few pounds and just give up before even making it very far. The worst part is we always say we feel so much better when we live a healthier lifestyle so why...

Spinach Cream Soup Recipe

Spinach Cream Soup Ingredients 2 leeks, chopped 4 tablespoons unsalted butter kosher salt and black pepper 6 cups low-sodium vegetable broth 1 bunch broccoli, chopped 1 small russet potato, peeled and chopped 5 ounces spinach  sour cream  Spinach Cream Soup Directions...

Ten in Ten Strength Workout – #126

Ten in Ten Strength Workout - Episode 126 EQUIPMENT NEEDED MAT AND LIGHT WEIGHTS 1. PLIE SQUAT TO UPRIGHT ROW 2. CURL TO PRESS 3. RENEGADE ROW 4 PULLOVER TO AB CURL 5. TRI SKULL CRUSHER W BRIDGE 6. SQUAT PICK UP ONE DUMBELL 7.PUSHUP TO ROTATION 8.REV LUNGE AND SERVING...

Ten in Ten Pilates Ab and Core Workout – #125

Ten in Ten Pilates Ab and Core Workout - Episode 125 EQUIPMENT NEEDED MAT 1.LEG LOWER TO FLY 2. SKULL CRUSHER W SINGLE LEG STRETCH 3. FLY W STRAIGHT LEG SCISSORS 4 ROLL UP W OVER HEAD PRESS 5. SEATED TWIST 6. HIP LIFT 7.PLANK W KNEE DROP 8.SIDE V UP 9. SIDE V UP 10....

Butt Challenge – October 2014

Are you ready for October… This month 30 day challenge is a Butt challenge that will help you tone up and strengthen your glute muscles. It will also increase your lower body strength as a whole. If you stick to it for 30 days you will see results.  There are...

Ten in Ten Body Weight Workout – #124

Ten in Ten Body Weight Workout - Episode 124 EQUIPMENT NEEDED MAT 1.SIDE TO SIDE LUNGE 2. DOWN DOG COMBO 3. CRAB KICKS 4 V SIT 5. CALF RAISE PLIE SQUAT 6. TRI PUSHUP 7.PLANK JAK 8. TOE TOUCH TO OPEN V PULSE 9. SQUAT TO SQUAT TUCK JUMP 10. PLANK FORWARD AND BK Watch...

Chair Workout – #123

Ten in Ten Chair Workout - Episode 123 EQUIPMENT NEEDED MED BALL AND MAT 1.DIPS 2. ELEVATED LUNGE 3. OTHER LEG 4 CHAIR HOPS 5. MOUNTAIN CLIMBER 6. GLUTE BRIDGE 7.LATERAL STE UP 8. OTHER SIDE 9. GLUTE LIFT 10. OTHER SIDE Watch video on Youtube USER AGREEMENT:...

Moniqua’s Journey of Acceptance and Happiness

My journey of acceptance and happiness official started September 19, 2011. Years went and my eating habits were just getting worse in the sense in that I would binge daily. So, mid-year, March 2004 I FINALLY took the courage and (drum roll please) went running for...

Ten in Ten Medicine Ball Workout – #122

Ten in Ten Medicine Ball Workout - Episode 122 EQUIPMENT NEEDED MED BALL AND MAT 1.SL DEADLIFT TO OHP 2. OTHER LEG 3. CURTSY LUNGE W ROTATION TO OUTER THIGH LIFT 4 OTHER LEG 5. MONKEY PRESS W STRETCH 6. FIGURE 8 7.PUSHUP ON MED BALL 8. SQUAT CATCH 9. PUSHUP ON MED...

Veggie Pizza Recipe

Ingredients: 2 (8 ounce) packagesrefrigerated crescent rolls 1 cup sour cream 1 (8 ounce) package cream cheese, softene 1 teaspoon dried dill weed 1/4 teaspoon garlic salt 1 (1 ounce) package ranch dressing mix 1 small onion, finely chopped 1 stalk celery, thinly...

Ten in Ten Upper Body Workout – #121

Ten in Ten Upper Body Workout - Episode 121 EQUIPMENT NEEDED A SET OF LIGHT DUMBELLS AND MAT1.LARERAL RAISE 2. LONG LEVER OHP 3. TRI EXT 4 LATERAL BI CURLS 5. FRONT RAISE 6. TRI KICK BACKS 7.REAR DELT RAISE 8. SIM ROW 9. LYING CHEST FLY 10. KNEELING LO END FLY Watch...

Debbie is A Rock Star Committed to Training

​I realized after going to the box gym for a year or so, that I need more assistance in my journey to a more toned and healthy me.  The workouts I was doing at the time, just didn’t work and were not enough for me!  I came across an ad last fall for Yvette Salva...

Veggie Lasagna Recipe

Recipe Source: http://lasagna-recipe-mania.com/veggie-lasagna-recipe/ Ingredient for Veggie Lasagna Recipe: 9 dried lasagna noodles of about 8 ounce 6 cups of Broccoli florets A large Bell pepper that is chopped 2 cups of sliced mushrooms 2 cups of sliced Black Olives...

AMRAP 12 Minute Workout – #120

AMRAP 12 Minute Workout - Episode 120 EQUIPMENT NEEDED MAT1. PUSHUP TO DD 2. PRISONER SQUAT 3. SIT UP TWIST 4 ROUNDS Watch video on Youtube USER AGREEMENT: yvettesalva.com strongly recommends that you consult with your physician before beginning any exercise program....

Ten in Ten Body Weight Workout – #119

Ten in Ten Body Weight Workout - Episode 119 EQUIPMENT NEEDED OPTIONAL BENCH OR CHAIR1.JUMPING DIPS 2. STEP UP 3. OTHER SIDE 4 SIDE TO SIDE BENCH HOPS 5. 2 PUSHUPS 2 JACKS 6. TRAVELLING SQUAT 2 OUTER THIGH 2 7. PIKE PRESS TO SQUAT HOLD 8. ALTERNATING REV LUNGES 9. ALT...

Ten Minutes of Barre Legs Workout – #118

Ten Minutes of Barre Legs Workout - Episode 118 EQUIPMENT NEEDED CHAIR AND SOFT BALL 1. PLIE PULSES 2. PLIE PULSES ON TOES 3. BENT OVER BAR GLUTE LIFT 4 SAME LEG HAM CURL PULSSE W BALL 5. CROSSOVER LEG LIFT 6. BENT OVER BAR GLUTE LIFT 7.SAME LEG HAM CURL PULSSE W BALL...

Confetti Corn Recipe

Recipe Source: http://www.foodnetwork.com/recipes/ina-garten/confetti-corn-recipe4.html Ingredients for Confetti Corn: 2 tablespoons good olive oil 1/2 cup chopped red onion 1 small orange bell pepper, 1/2-inch diced 2 tablespoons unsalted butter Kernels cut from 5...

Ten in Ten Lean Legs Workout #117

Ten in Ten Lean Legs Workout - Episode 117 EQUIPMENT NEEDED OPTIONAL BENCH AND MED BALL OR ANY WEIGHT1. ELEVATED LUNGE W PASS UNDER 2. OTHER SIDE 3. SIDE SQUAT OUTER THIGH 4 OTHER SIDE 5. SL TOUCH DOWN 6. OTHER SIDE 7. SIDE TO SIDE LUNGE W HOP 8. GOBLET SQUAT TO GOOD...

Ten in Ten Abdominal Core Workout #116

Ten in Ten Abdominal Core Workout - Episode 116 EQUIPMENT NEEDED MATSUMO SQUAT W SIDE BEND BEAR CRAWL MONKEY PRESS SCRATCH THE CAT BOAT TWIST PLANK JACKS YOGA LUNGE W TWIST SUMO SQUAT TWIST AND ROTATE STAR AB CURL 10 MC TO DOWN DOG TRI SKULL CRUSHER SIDE PLANK COMBO...

Roasted Cauliflower and Mushrooms Salad Recipe

Ingredients For Roasted Cauliflower and Mushrooms Salad 1/2 small head cauliflower, cut into florets 8 ounces mushrooms, quartered 1 tablespoon oil 1/2 teaspoon thyme, chopped salt and pepper to taste 1 cup quinoa, well rinsed 1 1/2 cups water or broth 1/4 cup...

Plank Challenge – September 2014

Are you ready for September… This month 30 day challenge is a plank challenge that will help you tone up and strengthen your ab muscles. It will also increase your body strength as a whole. If you stick to it for 30 days you will see results.  There is only one...

AMRAP Kettlebell and Jump Rope – #115

AMRAP Kettlebell and Jump Rope - Episode 115 EQUIPMENT NEEDED JUMP ROPE (OTIONAL)AND KB1. 20 FIGURE 8 SQUATS 2. 100 JUMP ROPE 3. 10 SQUAT CLEAN AND PRESS ON EACH ARM 4. 100 JUMP ROPE 5. 30 ALT KB SWING Watch video on Youtube USER AGREEMENT: yvettesalva.com strongly...

AMRAP Body Weight Workout #114

AMRAP Body Weight Workout with Weights – Episode 114 EQUIPMENT NEEDED No Equipment 1. 20 PRISONER SQUAT 2. 10 PUSHUP JACK 3.20 REVERSE LUNGES 4. 20 KICK UPS 5.5 DIVE BOMBERS Watch video on Youtube USER AGREEMENT: yvettesalva.com strongly recommends that you...

Help I can’t Lose Weight

I get a lot of clients emailing me that they’re struggling with their weight loss and I even get clients that I have been working out with me and have gained weight Through the years. Don’t get discouraged this happens sometimes.  At this point I will tell my...

Upper Body Workout with Weights #113

Ten in Ten Upper Body Workout with Weights – Episode 113 EQUIPMENT NEEDED BENCH OR STEP AND HAND WEIGHTS 1. STANDING CURLS 2. KNEELING RENEGADE ROW WITH TRI PUSHUP 3.ALT SHOULDER PRESS 4. PUSHUP 5. DIPS 6. IN AND OUT CURLS 7.PULL OVERS 8 ARNOLD PRESS 9. ELEVATED...

Ten in Ten Lower Body Workout – #112

Ten in Ten Lower Body Workout - Episode 112 EQUIPMENT NEEDED BENCH OR STEP AND BODY WEIGHT1. SL GLUTE BRIDGE 2. OTHER LEG 3.ALT FORWARD YOGA LUNGE 4. ELEVATED LUNGE 5. OTHER LEG 6. CURTSY LUNGE W PULSE 7.OTHER LEG 8 SCISSOR SQUAT DOWN DOG 9. OTHER LEG 10. REVERSE...

Tomato Cucumber Salad Recipe

Ingredients for Tomato Cucumber Salad Recipe 2 Tomatoes sliced and halved 1 Cucumber thinly sliced 1/2 C Reduced Fat Crumbled Feta 6 Basil Leaves, chopped 2 T. Olive Oil 2 tsp. Honey 1 T. White Wine Vinegar Salt and Pepper to taste Olives (optional) How to Make Salad:...

AMRAP Kettlebell Workout – #111

AMRAP Kettlebell Workout - Episode 111 EQUIPMENT NEEDED KETTLEBELL Workout Routine: 1. 4 ALT SWINGS TO TRIPUSHUP  5 XS 2. SQUAT ARMS OVER HEAD TO TRI EXT X 10 3. KB SIT UP TO HIP LIFT X 5 4. 5 GOBLET SQUATS TO 5 DEADLIFT 5 XS 2 ROUNDS Watch video on Youtube USER...

Body Weight AMRAP Workout #110

 Body Weight AMRAP Workout – Episode 110 Today Workout is a AMRAP Full Body Workout we will do 6 different exercises and do three rounds. There is no timer this time just play your music and lets get started.   WORKOUT ROUTINE: 10 Low Jacks 10 Curtsy Lunge...

Losing Weight Requires Eating Healthy

What are your food Choices? I get asked by many clients why am I not losing I am eating the right amount of calories. Many people are still confused abou the food part of being healthy.  You can exercise your butt off but if your not eating healthy you will be...

Pork Tacos Slow-Cooker Recipe

Ingredients for Pork Tacos 3 whole ancho chiles 3 whole pasilla chiles 4 cloves garlic, unpeeled 2 to 3 chipotles in adobo sauce 1/2 medium white onion, roughly chopped 3 tablespoons extra-virgin olive oil 2 tablespoons honey 1 tablespoon cider vinegar Kosher salt 2...

7 EXERCISES BURN THE FAT WORKOUT #109

  7 EXERCISES BURN THE FAT WORKOUT - Episode 109 Today Workout is 7 different exercises and you will want to try to complete 2 or 3 rounds.   WORKOUT ROUTINE: 1. 10 Forward and Back Lunge Left Leg 2. One Minute of Jump Rope 3. 10 Forward and Back Right Leg 4. 10...

Full Body AMRAP Workout #108

Full Body AMRAP Workout - Episode 108   Workout Routine: 5 Ab Splitters Step Ups One Arm Dips Chair Hops Elevated lunges 3 Rounds under 15 minutes Watch video on Youtube USER AGREEMENT: yvettesalva.com strongly recommends that you consult with your physician...

Bicep Tricep Workout #107

Bicep Tricep Workout - Episode 107 Workout Routine: Alternating Curls Skull Crushers Preacher Curl Tricep Press Hammer Curl Overhead Extention Three Stop Curl Tricep Dips Curl Up Hammer Down Tricep Pushup Watch video on Youtube USER AGREEMENT: yvettesalva.com strongly...

Snack More – Control Weight

If your trying to loss weight and keep it off, one technique that I want to share with you today is snacking more during the day. Of course you want to make sure your snacks are healthy and not a box of cookies.  It has also shown to help with appetite and not over...

Vegetables and Corn Saute

Ingredients 1 tablespoon canola oil 1/2 cup chopped green onions (about 4) 1 garlic clove, minced 1 cup sliced fresh okra (about 4 ounces) 1 cup chopped red bell pepper (about 1) 1 finely chopped seeded jalapeño pepper 1 cup fresh corn kernels (about 2 ears)...

Physio Ball Workout – #106

Physio Ball Workout - Episode 106 Workout Routine: EQUIPMENT NEEDED: PHSYIO BALL 1. ball roll in 2. ball toss 3. elbow plank 4. inner thigh squeeze 5. sl roll in 6. other side 7. push up to pike 8. outer thigh 9. other leg 10 . leg lowers Watch video on Youtube USER...

Squat Challenge – August 2014

Are you ready for August… This month 30 day challenge is a squat challenge that will help you tone up and boost your butt and leg muscles. It will also increase your body strength as a whole. This by far is one of the most popular challenges out there and if you...

What Do I Eat

I get a lot of questions from clients, friends and family alike wondering why and how I choose the food I eat, why I consider it a clean eating plan. Today I will share with you some of the food I select and why its all my go to food list. TOP FOODS TO EAT Almonds...
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