EASY BREAKFAST: Mint Chocolate Cookie Protein Frappuccino

Say hello to my new obsession.

A video posted by Abbey Way (@absolutelyabbey11) on Aug 20, 2016 at 2:10pm PDT


I’m always on the run and I’m often guilty of skipping breakfast because I’m “too rushed” but I almost always at least make a coffee before I head out the door which I know is a major no no.

By skipping out on protein at the very beginning of my day and relying instead on caffeine and sugar I’m only setting myself up for failure.

But this super delicious combo is now my answer to my rushed mornings and it can easily be your too!



Just blend together chilled coffee, ice and a scoop of 1st Phorm Chocolate Mint Cookie Protein and top it off with some dark chocolate.

BONUS TIP: Instead of topping it with the chocolate just blend it right in for extra goodness with every sip!

Get the most delicious protein ever made HERE!  👍

As always you will get FREE SHIPPING and a 110% money back guarantee!

Message me with any questions! ✌🏻️💙💪🏻

XOXO – Abbey


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New Gym — New Goals

Everyone hits a wall eventually. In the past few months I hit mine.

I just wasn’t enjoying my workouts anymore. So I made a big change and joined a new gym in town, Innate Fitness — Mt. Pleasant.

I see it as CrossFit meets bootcamp. You get out of it what you put into it.

The group classes are called Chaos and that’s the best way to describe it.

People everywhere, multiple stations and going all out for about an hour!

Everyone goes at their own pace and modifies whatever they need to so everyone gets the most out of it. 

As a lifelong athlete I’ve always loved having that team atmosphere and a coach to push me.

And when I workout I like to sweat…a lot or I feel like I didn’t work hard enough.

It only takes about 5 minutes of Chaos before I’m soaked in sweat and gasping for air.

Wake up call? Maybe.

Exactly what I needed? Definitely!

It’s only been about a week but I’m already loving it. Due to never ending headaches as a result of Post Concussion Syndrome, I wasn’t able to workout much at all from October to June.

Frankly, my workouts pretty much didn’t exist at all during that time.  My life consisted of going to work and going straight to bed for the rest of the day to nurse the symptoms enough to make it back to work the next morning…at 3:30 A.M.

Getting on a normal schedule at a new job helped the PCS Symptoms die down a lot but I still wasn’t killing it in the gym or having the same motivation that I’m used to.

From June to July I had a mix of good workouts and bad workouts.

I’m still sensitive to lights and sounds and one of the great things for me about working out at Innate is that it’s big enough and dim enough that the lights and sounds don’t trigger headaches.

There were times that just walking into some gyms gave me an instant headache just from the atmosphere alone.

I’m so happy to have found a place that’s exactly what I need right now and I’m pumped to track my progress and keep killing some fun workouts!

A setback is a setup for a comeback.

XOXO – Abbey


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6 Natural remedies for headaches that actually work

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Photo Credit: Danielle Bertrand

For more than two years I have head a headache every single day as a result of a concussion from an automobile accent. So it’s pretty safe to say I’m basically an expert in trying to find headache remedies!

Like many people, I hate taking medication. Sometimes I have to resort to pain killers to get rid of a horrible migraine or nagging headaches but I’ve also learned a few ways to beat the headaches naturally before they get to the point of no return.

These are all remedies that I use regularly and truly find relief from:

1. Peppermint Oil

Rubbing a few drops of peppermint oil on your temples, forehead and the back of your neck may be the most effective and quickest way to find instant relief from headaches and migraines. This is also a super convenient one! You can just carry a tiny bottle with you in your purse so you have it when you need it even if you are out and about. It gives you the sensation of ice without the actual ice.

2. Ice

Like peppermint oil the is a super effective way to calm down a headache fast and it reduces swelling. I have a migraine headband that I found at TJ Maxx that I just keep in the freezer and when I need it I just take it out of the freezer and put it on my head for a quick option. Also if you have a freezer than crushes ice, I’ve found that filling up a plastic bag with crushed ice and putting it right on your head helps a lot too!

3. Ice combined with a hot bath

This one works wonders as well if you have the time to do it! Make a bag of ice for your head and one of your neck and relax in a hot bath. This works best if you can get comfortable with the ice on the edge of the tub and let your neck just relax onto it. Add a few drops of lavender oil to your bath water or some Epsom salts for an added bonus and just relax and close your eyes!

4. Meditation

This one takes some getting used to and it’s something that I’m still working on. Taking a moment to just sit and be quiet can be really difficult when you mind is racing all of the time when you feel like you have a million things to do. But as much as we “need” to get stuff done what we most likely need more is to actually slow down. Check out Love Your Brain for free guided meditations to help get you started.

5. Yin Yoga

Yin Yoga is great for relieving headaches because like meditation it helps slow down your mind and helps you destress. It’s a form of yoga in which you hold poses for a long period of time. If you think you can’t do yoga because you aren’t flexible…you are wrong! Everybody can do yoga and the more you practice the more flexible you become. I am a fan of Travis Eliot on Youtube for practicing Yin Yoga.

6. Chamomile Tea and Sleep

Especially when it comes to a migraine, sleep is often the best medicine. Sip on some sleepy time tea, lay down, rub on some lavender oil, turn off the light and just close your eyes.

These all work for me and I hope they can help you too! If you have some great remedies please share them in the comments below!





10 Minute Salsa

I love, love, love salsa and this recipe is so simple to make for any occasion!



1 can Hot Rotel
1 can Mexican Style Rotel
1/4 cup cilantro 
1/4 cup corn
1/2 of a white onion chopped
1/2 a red pepper chopped
1/2 a yellow pepper chopped
Juice from 1/2 a lemon

Top it with cumin and mix it all together!

Eat it with chips, put it on rice, add it to an omelet or just eat it with a spoon!

It tastes good on pretty much anything!


XOXO – Abbey


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FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

Transphormation Challenge


OK, I get it.

You’re sick of hearing…drink this magic shake and you will have six pack abs in a week.

This is not that.

Before you immediately think this is just another fitness scam that doesn’t work, take a minute to read this, because I can guarantee you, if you use these FREE tools, you will change your life this year and gain the knowledge you need to help you carry it on forever.

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Because I love seeing people succeed and reaching their full potential and I want to be part of helping people find their best self!


Because there is no better feeling than helping others!


The 1st Phorm Transphormation Challenge is 100% FREE and it will help you reach your goals and find your best self in 2016!

You DO NOT have to buy any products to be part of the challenge.

We are giving you the tools you need to succeed and it’s up to you to make it happen.

But don’t worry I will be there to help you every step of the way…in fact I’m challenging myself as well to get into the best shape of my life!

Sign up for the challenge and this is what you get, no strings attached:

  • Workout plans from beginner to advanced
  • Nutrition plans from beginner to advanced
  • Healthy recipes for everyone
  • A team of NASM Certified personal trainers on hand to answer your questions at any time


As if finding your best self physically and emotionally isn’t enough there are some amazing prizes up for grabs too:



In May of 2014 I was rear ended by a vehicle going over 35 MPH while I was at a complete stop.

The consequences of that accident have been life changing and have resulted in the hardest 18 months of my life.

Every day is a battle to just do daily tasks as I continue to fight post concussion syndrome but I refuse to let this unfortunate event destroy me.

I use the pain every day as motivation to make myself stronger mentally and physically and I want to help you fight through your battles too!


Growing up as an athlete I was never short of physical activity and it definitely showed through my extremely skinny build!

I struggled my entire life to put on weight until I developed hypothyroidism when I was 19-years-old.

My under active thyroid leads to easy weight gain, so instead of eating whatever I wanted, whenever I wanted, I had to learn to eat healthier to be able to continue to compete as a Division-1 athlete in college.

In college I learned how to lift heavy and loved the results that came with it!

I was finally filling in my “bony back” which was always somewhat of a joke among my friends because of how far my shoulder blades stuck out my entire life.

As I started to make progress it gave me even more motivation to turn my biggest weakness into one of my biggest strengths.


While I did make significant progress in college it wasn’t until after college that I started making even faster gains after I became more educated in how to properly use supplements in addition to a healthy diet.

Despite not even being able to work out for months and weeks at a time in the past 18 months following the car accident, I’m very proud of how far I have been able to come while not being 100%!

I’ve made more progress while battling chronic pain than I did when I was 100% healthy!

If I can make it work then so can you!



My transformation physically and mentally is never ending and I am going to continue to try and find my best self each and every day!

I’m so excited to start this journey with everyone who wants to join me!

If you would like to join my team, go to www.mytransphormationstartstoday.com, and invite me as your trainer AKA Team Leader!

My email is AbsolutelyAbbey11@gmail.com!

I will be your team leader and have your back every step of the way!

I have the tools for you to make it happen and all you have to do is put in the work!

My Transphormation starts today… Does yours?

Lets do this TOGETHER!






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5 Reasons To Love Acro Yoga

With over 472,000 Instagram posts, #AcroYoga is growing in popularity among yogis and fitness enthusiasts everywhere and I’m definitely included in this growing bunch.

What is it?

AcroYoga was developed in the late 90’s through a combination of partner acrobatics, Thai massage and yoga.

The result is often a beautiful image created through two or more people that is sure to inspire you to attempt it yourself!

I recently came across some AcroYoga posts on Instagram and I instantly wanted to give it a go, just to see if I could do it!

At first glance I thought some of the AcroYoga poses looked like a piece of cake but I quickly learned that it’s often harder than it looks, which only adds to the fun.

After recruiting my fiancé for a few more AcroYoga sessions we quickly fell in love with the challenging yet rewarding practice.

Here are 5 reasons to love AcroYoga:

  1. Builds Trust: AcroYoga involves contouring two bodies together in a way which requires a great deal of trust that your partner will securely hold you up in the air without allowing you to fall. In some cases this could be the base holding the flyer in the air with nothing but their feet!
  2.  Demands Teamwork: AcroYoga is also referred to as Partner Yoga and for a good reason. It without a doubt requires teamwork to successfully pull off the poses and that means both participants must be contributing for it to work. You can’t just rely on the “base” to do all the work. The “flyer” has to contribute as well.
  3. Improves Communication: Every successful team has great communication and this certainly applies to AcroYoga. My fiancé and I took the approach of learning AcroYoga by just looking at a photo or video and trying to recreate it on our own, without any instructions. This took a tremendous amount of communication and bouncing ideas off of each other until we could find a successful outcome.12019891_947925255266765_7652086961679121175_n
  4. Reduces Stress: Partner Yoga physically connects people which results in an increase of dopamine release and reduces stress. Not only does the physical contact release mood boosting hormones but the thrill of successfully completing a challenging pose can create a great deal of happiness as well.
  5. Creates Confidence: Don’t be intimidated by the photos and videos of advanced Yogis that make AcroYoga look effortless because it really can be done by any body type but that doesn’t mean it’s not a challenge. Partner yoga forces you to go outside of your comfort zone and try something new. Whether you are the base or the flyer the feeling of successfully pulling off a stunning pose is sure to make you feel better about yourself.


XOXO – Abbey


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FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com




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45 Minute Barbell Only Workout

Do you ever have those days when you head to the gym and you don’t have much time to spare or even a clue as to what you want to do for a workout?

I think that happens to all of us!

But what I have found, is that the key to making the most of those rushed days is to be efficient, have a plan and use the least amount of equipment as possible.

This 45 minute workout requires only a barbell and a small amount of space so it will save you those precious minutes in the gym! Plus, even on the most stress filled days, completing a really hard workout will always give you a great feeling and this one will definitely do the trick.

So save this workout for the next time you are having one of those days:

45 Minute AMRAP:

5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Shoulder Press
5 Back Squats

This workout is an awesome combination of strength training and cardio so give it all you’ve got for the entire 45 minutes.

Pick a weight that is challenging but light enough that you won’t have to take too many breaks.

XOXO – Abbey


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FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com


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Watermelon Protein Refresher

Fall may be just around the corner but that doesn’t mean you need to forget about all of the delicious summer treats like watermelon!

Hold onto the last bit of summer with this refreshing drink that will keep you right on track with your fitness goals.


You only need a few ingredients to make this delicious treat to help refuel your muscles after an intense workout.

Blend together:

1 scoop of Watermelon Phormula-Protein

1 cup of watermelon

As much ice as desired


XOXO – Abbey


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FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com


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Chia Seed Pudding


Chia seeds are tiny  black seeds that were a staple food for the Aztecs and Mayans and actually were named after the Mayan word for “strength” and with a long list of health benefits, it’s not hard to understand how they got their name.

Chia seeds are considered a superfood because they are packed with nutrients despite the small amount of calories per serving. A 1 oz serving is only 138 calories and it contains 11 grams of fiber and 4 grams of protein.

The tiny seeds are also packed with antioxidants, Omega-3 fatty acids and calcium.

For a delicious and nutritious treat make this super easy chia pudding.


1/4 cup chia seeds
1 cup coconut milk
2 teaspoons honey
2 teaspoons unsweetened shredded coconut
1 teaspoon cinnamon
1. Mix all of the ingredients into a mason jar or small cup.
2. Cover and leave in the fridge overnight.
3. Top it with some fresh fruit and enjoy!

The chia seeds expand overnight and the pudding should have a similar texture to tapioca pudding.

This was my first time making chia pudding and I loved how it turned out. It only takes a few minutes to prepare before you go to sleep and it makes for a very easy breakfast in the morning or midday snack.

XOXO – Abbey


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FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com


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Fail Harder

Fail harder.

Seriously, fail harder.

If you never fail, then you are never going to get better. Most people are so worried about failing that they are actually holding themselves back. If you never fail when you practice then you will never get better. In order to improve you have to push your limits over and over and part of that process if failing.

When you fail you are making yourself better. Eventually, whatever it is that you are so scared of will suddenly seem easy. And it’s not because it becomes easier instead it’s because you got better.

Fail and then fail again. Get back up. Learn from your mistakes and try again.

Don’t believe me? Just watch some of my funniest fails that I caught on camera. I promise you that I’ve learned from every single one of them.

Fail Harder Friday? I've said this a million times especially to kids I give basketball lessons to… It's OK to FAIL! If you aren't failing when you practice then you aren't pushing yourself hard enough. AND 👉👉👉NOBODY IS PERFECT SO STOP COMPARING YOURSELF TO PEOPLE ONLINE!👈👈👈 If you think even the best of the best never do silly things like bounce a basketball off their toe or loose their balance or just simply trip over their own feet… You are so wrong. So for your Friday entertainment here are just a FEW of my MANY funny fails that I've caught on video! 😂 Don't take life so seriously. If you get knocked down just get up again! ✌💙💪😉 Train Dirty. Eat Clean. Have Fun. Fail Harder. #iam1stphorm #Neversettle #Fitspo #FailHarder 🎵Chumbawamba – 'Tubthumping' ?🎵 AbsolutelyAbbey.wordpress.com 👉👉Tag a friend who needs to hear this!👈👈

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Don’t be afraid to fail. Be afraid not to try. 

XOXO – Abbey


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FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com


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