Body-Weight Blast Workout

Hello, hello! I hope all of you had a wonderful weekend are well on your way to a great week. I've had my coffee fix, so I know it's going to be a good day :)

I spent the weekend on Hatteras Island with my parents and celebrated my dad's birthday (which is actually tomorrow) and made him a Boston Creme Pie (cake?) for dessert. Happy Birthday Daddy!!! Though I never look forward to the driving part, it was nice to be spoiled by my parents and to spend time with my friend, Mary Beth. I miss them all so much! The weather this weekend was less than glorious (as was most of February), but I'm so excited that spring will soon be here.

And speaking of spring... it's already March!! Time to get my butt in gear and get ready for summer! Time to get back to a more plant-based diet and more consistent workouts. I'm ready and I'm excited.

With that in mind, here's a super fun workout inspired by the Insanity classes that I've been taking at 02 Fitness. Jana is the instructor and she rocks! She is so motivational and inspiring. Even though I feel like I'm going to die in the middle of her class, I leave feeling so refreshed and alive.

As always, please listen to your body and take breaks when you need them. Modify the intensity as needed and be sure to hydrate! If you have questions about any of the exercises I've listed, please do not hesitate to leave a comment below :)

Cheers to a healthy and happy week! 
I'll be back on Wednesday with a fun diy beauty project.

Back to the Grind + This Week's Workouts

Hi, friends. It's Thursday! I hope all of you are having a great week.

I'm in recovery mode from all holiday festivities. We had Christmas with my parents last weekend and we have just now rid the house of all junk food. I'm pretty sure that there's some homemade cookie dough in the freezer, but I'm going to let that stay hidden. And I'm going to convince myself that it's not in there...

I thought I'd share this week's workouts with all of you. My gym offers so many fitness classes, but I had never taken advantage of them until last week. Group fitness used to by myfavoritething, hello I taught group fitness for a living, but I had not seen the inside of a group fitness studio since moving to Wilmington in August. Like I said, last week everything changed.

I took my first Spin Class! It was actually a Les Mills class, RPM. It was also my first Les Mills class, as these classes were not offered in my small town. I had a blast! My legs were burning and the climbs felt oh so good.

I also took my first Zumba class at my gym. Oh how I have missed it! It was with a new instructor (she has been teaching for three years, but it was her first class at my gym) and she rocked it! Great instructors really do make all the difference, but I had almost forgotten how much I love Zumba and how great of a workout it is. I had all sorts of muscle soreness from using muscles I forgot I even had.


And on to this week's workouts...

Monday- Rest day

Tuesday- Spin Class

Wednesday- Body Pump

Thursday- Spin Class

Friday- 30 minutes easy cycle + circuit workout

Saturday- Rest day

Sunday- Zumba


How are you getting your sweat on this week?

New Year, Stronger You {Workout}

Hi friends and Happy New Year! I can hardly believe that another year has already come and gone. It seems like we were just ringing in 2014. So crazy!

If your goal is to become healthier or more fit for 2015, I'm right there with you. I'm committing to exercising 4-5 times each week and I'm really going to be more conscious of what I'm eating. I hope I can get more of a handle of the whole intuitive eating thing instead of the dreaded 'd' word, dieting.

There's no better way to start the new year off right than with a great sweat session. Hopefully today won't be your first, but if it is, I won't tell :)

May this new year bring a stronger and healthier you!

Happy sweating, friends :)

Turkey Day Workout!

Happy Thanksgiving, friends! I have a lot to be thankful for, especially for all of you!! I hope this day finds you in good company, surrounded by lots of friends, family, and good food :) 

We arrived at my parents around 11 pm last night and enjoyed sleeping in this morning. My mom made breakfast and we watched some of the Macy’s Thanksgiving Day Parade (as we do every year), and she’s been cooking all day long for our feast. Thankfully, I only had pie and sweet potato duty :)

In the event you get a little too carried away with the food, I’ve got you covered with a quick workout that’s sure to make you burn off some of those holiday calories. Give it a try, even if it’s just to justify another slice o’ pie!

Here's what to do: Set your timer to 50 seconds work, 10 seconds rest. Perform up to 3 rounds for an awesome workout.

A few reminders: listen to your body and take breaks as needed, stay hydrated, and always start with a warm-up and end with a cool-down.

Have a wonderful day :) 

Make Your Legs Cry (Full-Body HIIT Workout)

Hello, hello. It's Monday again! Hope you all had a lovely weekend.

It's really feeling like fall again and I couldn't be happier. Thanksgiving is right around the corner and if everything goes as planned, I'll be making a trip home to see my family, get my hair cut by my favorite stylist, and even run the Turkey Trot 5K. I'm so excited. Fall is my favorite season for sure.

Please don't let the title of this post scare you. It's really not that bad :)

I've said it before... HIIT workouts rock. I love how quick and efficient they can be. So much better than an hour of steady-state cardio and I always feel so accomplished and proud afterwards. This 9 minute 35 second workout works your entire body, but will really target your legs. Get ready for the burn! Repeat the set 3x for a killer workout.

p.s. If you don't know what the 1, 2, 3 Push-up is, here ya go.

*As always, please honor your body and take breaks as needed. Start with a warm-up and end with a cool-down.

This week's workouts look a little like this:

• Monday: "Make Your Legs Cry" workout + 1-mile run (fast)
• Tuesday: 3-Mile run
• Wednesday: HIIT workout + 30-minutes cycling
• Thursday: Rest day
• Friday: 4-mile run
• Saturday: "Make Your Legs Cry" workout + 1-mile run (fast)
• Sunday: Rest day

What workouts are you planning this week?
Make it a great week :)

Monday HIIT Day Workout

Hola! Hope you all are having a fabulous day and had a wonderful weekend. I'm blogging live at Starbucks. 

Gotta have a little passion tea in my life... that and I'm bumming their Internet! Ha! It's funny to me that the second Halloween is over, Starbucks whips out the Holiday drinks. They don't waste any time, but it will be a while before I'm ordering the Peppermint Mocha or any of its other holiday-drink counterparts. 

The kitty is getting spayed today. Poor thing. She doesn't even know it's coming. We're really hoping she might calm down a bit after her surgery. Don't let her fool you; she's never this calm. 

I've been in a little bit of a workout rut lately. I had been concentrating more on running than anything else, training for an imaginary 10K really. Though I sometimes truly enjoy running, I'm not the fastest runner and I need to work on lowering my heart rate before I can work on speed. It was getting frustrating, so I decided to switch things up and do what I love: HIIT training. 

I find HIIT training to be a lot of fun. I love the quick bursts of energy and the fact that even if you hate a specific exercise, it will be over in 30 seconds. Anyone can do anything for 30 seconds.

So if you're in a workout rut like I was, get your HIIT on and try this workout. Each set will take 9 minutes and 35 seconds. Complete the set 3 times for a quick, but effective full-body workout. You can do it!

*Please remember to honor your body and take breaks as needed. Always start with a warm-up and end with a cool-down. Happy exercising :)

"Run, Lift, Run" Workout

I hope all of you had a wonderful weekend. 

I'm still enjoying mine, but will be back to work tomorrow. I was so lucky to get to spend some time with my parents and friends last weekend (and very lucky that Dad sent me home with tons of fish), but I do enjoy getting to spend time in my wonderful new city. We're already getting into a weekend routine... Sundays at Java Dog and walks downtown and brunch on Mondays at Salt Works II. It's glorious!

Interval training doesn't have to be very difficult with tricky moves and fancy equipment. It doesn't have to be intimidating and require a special timer. Sometimes simple is better and this workout is just that! 

This workout consists of intervals of running and weight training. There are three intervals of each. The running consists of a mile and the weight training consists of bicep curls, overhead tricep extensions, and wide bicep curls. Choose a challenging weight to get a good burn, but don't go so heavy that your form is compromised. Sub walking or jogging for the running if you would like, but try to challenge yourself. If you're just getting back into running (like me!) or if you're just starting to run, try to run each mile faster than the last. Splitting the 3 miles into 1-mile segments makes the running much more do-able and allows you to focus on your speed rather than the distance. If 1-mile is a bit much for you, go for a half-mile. 

*Remember to listen to and honor your body. Take breaks as needed, stay hydrated, and always start with a warm-up and cool-down. 

Happy exercising, friends!

And have a lovely week :)

30-Minute Gym Interval Workout

Hello, hello. It's Friday!!! I'm having a wonderful Friday so far and I hope you are too. I got a jump start on the weekend, as yesterday was my last day of working at New Balance. I start my new job on Tuesday and I'm so excited... more on that later!

Anyway, the fall bug has officially "bit" me. I've been in baking mode and I'm craving indoor workouts. It may have something to do with the lower temperatures and the abundance of rain we've been showered with all week...

Aka, the perfect opportunity to curl up with a cup of coffee and my kindle.

And speaking of indoor workouts, here's a gym-inspired interval workout, which can be done at the gym, outdoors, or at home. It only takes 30-minutes and it's sure to make you sweat! If you're not a fan of running, just walk the 5-minute treadmill intervals. The goal is to get your body moving :)

*Always start with a warm-up and end with a cool-down. Remember to listen to your body, rehydrate, and modify each exercise as needed.

Here's a glimpse of this week's workouts:

Sunday- rest day & stretch

Monday- 2 mile run at the park

Tuesday- HIIT workout and 30 minutes on the stationary bike

Wednesday- 3 mile run on the treadmill

Thursday- rest day & stretch

Friday- I plan on a killer HIIT workout and some time on the stationary bike

Saturday- I plan on running 3 miles on the treadmill

Hope you all have an amazing weekend. 
I'll be back on Monday with a yummy recipe for you :)

Triple Threat Workout!

Hello, friends! I'm writing from Panera Bread. Why is their soup so good???

I have a quick, but killer workout to share with you today. But first, I had to share this photo of Arthur. 

She went for her 16-week shots today and she was not a happy camper! She's usually crazy and all over the place, but she actually acted like a good little kitty today. Don't worry, as soon as we got home she was back to her normal monster kitty self!! 

So back to this workout... It's a butt kicker, but you'll love it! It consists of three exercises, performed for one minute each, for four rounds. I understand that not everyone will have a basketball court to work with, so choose any starting/stopping point for running suicides. 

*Always start with a warm-up and end with a cool-down. Remember to listen to your body, rehydrate, and modify each exercise as needed.

Hope you all have an amazing weekend :)

If you try the workout, let me know how it goes!!

Countdown Workout!

Hello, hello. I hope you all had a wonderful Labor day. Hopefully it wasn’t spent working!! 

It’s been so hot here; I’m really looking forward to fall weather! Even with the heat, I’m still trying to spend time outdoors and get in workouts. Babe and I have been going to the park for HIIT workouts and walks after work.  I love having a workout partner—I always push myself harder when there’s someone watching me :)

I came up with a super sweaty countdown workout that we did last week. It was rough, but in the best way!

Countdown workouts are simple. Perform 10 repetitions of each exercise. Then perform 9 repetitions of each exercise, then 8, 7… all the way to 1 rep! By the time you are finished you will have completed 55 reps of each exercise. Most of these exercises are pretty basic and familiar. The burpees are full burpees with a push-up. The butterfly sit-up is similar to a basic sit-up, but the bottoms of your feet are together and your legs are open to the sides (like the butterfly position we used to sit in in PE class as kids). When you come up to complete the sit-up, try to reach past your toes.

Take as many breaks as you need to, but try to move quickly from one exercise to the next. Always start with a warm-up and end with a cool-down. Remember to listen to your body, rehydrate, and modify each exercise as needed.

And play some tunes to get you moving. I can't get this one out of my head!!!

If you try the workout, let me know how it goes in the comment section below. Hope you have a wonderful week :)

Booty Burner!

I fell of the wagon and I hit the ground hard! It's embarrassing to admit when you fail, but oh my goodness, I have failed! I've packed on double-digit pounds and my diet has slowly turned into a wreck since starting my job seven months ago. I'm not going to list a bunch of excuses and I'm not going to sit around and feel sorry for myself. Instead, I'm going to get with the program and get back to where I was last summer. It may take time and it probably won't always be fun, but I know I'll feel much better and that's what matters. 

I'm starting today with purpose and motivation. I know that I can get back on course (after all, this is a blog about my life and trying to stay on course) and I can't wait to share my journey with all of you.

If you're looking for some inspiration, here's a workout that will be sure to get your booty burning :)

Do you ever backslide when it comes to your diet or exercise? What helps you get back on track with your healthy lifestyle?

HIIT Workout #2

Hey guys! I'm back today to share another workout with you. The last one seemed to get quite a few views, so I'm taking it as a sign that you all loved it and want more :) If you're not familiar with some of the exercises, you can look them up or leave a question in the comment box below and I would be more than happy to clarify anything for you.

This one's killer!
 

 

Here's what you will need:

 

Medicine ball (you can use a dumbbell if you don't have one)

Dumbbells (medium and heavy weights)

Yoga mat

Interval timer or clock
 

 

Here's what you will do:

 

Set your interval timer for 13- 40 second rounds and a 15 second break. If you don't have a timer, use a clock and perform each exercise for 40 seconds with a 15 second rest between each exercise. Repeat each sequence 3 times. Rest for 1-2 minutes between rounds if you need to.

 

 

******* Please, use common sense when exercising. Listen to your body, take breaks as needed, modify exercises as needed, and stay hydrated. Always start with a warm up and end with a cool down and stretching.

Let me know what you think!

HIIT Workout #1

I've been really good about sharing recipes with you all and I've shared a few DIY crafts and printables, but I realized that I've definitely not shared any of my workouts. I'm a licensed Zumba Fitness Instructor (in case you didn't know) so I definitely get my Zumba on a few times a week, but I'm also a huge fan of HIIT workouts (high intensity interval training) because they're quick and effective. I've been doing them since October about three times each week. I fit better in my clothes and I feel more confident. Though I haven't really lost weight doing these workouts, due to muscle gain, I'm in the best shape of my life.

So, even though I don't have a video to post, I'm going to share a HIIT workout I did last week. If you're not familiar with some of the exercises, you can look them up or leave a question in the comment box below :)

 

******* Please, use common sense when exercising. Listen to your body, take breaks as needed, modify exercises as needed, and stay hydrated.

 

Here's what you will need:

 

Stability ball

Dumbbells (medium and heavy weights)

Yoga mat

Interval timer or clock

 

Here's what you will do:

 

Set your interval timer for 12- 40 second rounds and a 15 second break. If you don't have a timer, use a clock and perform each exercise for 40 seconds with a 15 second rest between each exercise. Repeat each sequence three times. Rest for 1-2 minutes between rounds if you need to.

 

 

 

Let me know if you like it! I'd like to start posting workouts on the regular, so I'd love to hear what you think.