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Fitness programs, workouts and so much more to help you keep active, motivated and on track.

NEW WORKOUT! 21 & Done Full-Body Workout: Challenge Teaser

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Here’s a super fun, quick little workout that will get your heart rate up, your muscles burning and your smile…smiling!

With the launch of my new challenge, 21 & Done Upper Body Challenge, starting on Monday, I wanted to give you a little taste of what is involved. Although the challenge starting Monday is focused solely on upper body toning and strength, and this workout definitely isn’t… the “21 pushups and you’re done” gives you a small hint as to what you’re in for in the upcoming challenge!

Have you signed up for the 21-Day Upper Body Challenge yet? If not…don’t wait…I’m over 50% SOLD OUT! CLICK HERE to sign up!

Now, onto the workout:

Set your timer for 2:10, press start. Begin with Block 1 – go through the 3 exercises as many times as possible in the 2:10 alotted. Then…do 21 pushups and you’re done Block 1. Move on to Block 2 and repeat for blocks 2, 3 and 4!

Fun, right?

21 pushups and DONE! Get it? Get it? 21 and DONE! YAY!

Ta da! You game?

Also, don’t forget to get yourself registered for my 21 & Done Upper Body Challenge and get ready for 21 Days of strengthening and toning your upper body. Again, the above workout is NOT what the daily challenges will look like…just a small hint!

YAY!

21 days of accountability, support, muscle toning, random giveaways, fun, silliness, love and awesomeness.

21-Day Upper Body Challenge

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I’ve been asked for a very, very, very long time to create a short, effective and fun upper-body challenge, so that’s exactly what I did!

Here’s what the challenge looks like:

It’s called 21 & Done. Why? Well now…you’re going to have to wait to find out ALL the details and exactly what the name means. But, I can tell you is this – with this 21-Day Challenge you’re going to get all of the following:

  • 21 days of focused upper body workouts designed to tone and sculpt your upper body;
  • Varied daily strength training focuses on the 5 areas of the upper body: chest, back, biceps, triceps and shoulders;
  • Each challenge should take no longer than 10 minutes per day;
  • Fun little surprise workouts throughout the 21 days;
  • Access to an app that helps you stay organized and keep track of each daily challenge;
  • A points system that allows you to see how the entire team is doing;
  • A private chat room within the app for accountability and support;
  • Weekly prizes – randomly drawn from those at the top of the leaderboard.
  • GRAND PRIZE – randomly drawn from all those who completed the full 21 days at the end of the challenge.

All of this for $21. And one of the best parts? If you complete the full 21 days, I will donate 21% of your registration to an organization that helps educate and raise awareness for childhood mental illness! So YOU are doing good by getting strong(er)!. YAY!

At the end of the 21 days, you’ll have a new group of motivated women to support you on your fitness journey, you’ll have stronger and more defined arms and you’ll have a bunch of new education that I plan on sharing throughout the challenge.

This is the PERFECT challenge if you need a short, safe and effective way to help get you back on track OR if you want to supplement your current workout program and classes with a little upper-body boost!

BA-BAM! Fun, right?! If you’re not already on the waitlist…GET ON IT!

Just CLICK HERE for more information and to get on the waitlist. YAY!

The One Piece of Fitness Equipment You Should Add to Your Collection for the Summer

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There are so many pieces of fitness equipment out there for you to choose from, how can you decide what piece you need?

Um…you come here? Yeah, that’s definitely the answer.

I’ve always recommended three pieces of equipment for your home:

#1 – Treadmill (that’s a big investment, I get it if that one is not available to you).

#2 – TRX – I love the TRX and I think everyone should have one in their home.

#3 – Free weights. They are versatile and help in so many ways (hello metabolism, bone density, balance and strength!).

However, I’m asked a lot what I recommend to take along for vacations, work travel, or simply something less expensive than a treadmill or a TRX system.

No problem!

When you’re traveling over the summer, the one piece of equipment you should absolutely take with you is:

via GIPHY

Resistance bands!

These beauties are fairly inexpensive, easy to travel with and you can absolutely get a full-body workout! They look non-threatening and many snicker when I pull them out for a class. But, they learn quickly to never doubt the power of the band. If bands are used properly, your muscles will be burning, you’ll be sweating and you’ll have yourself one bombass workout in no time.

In fact, here are two workouts I’ve created with resistance bands:

15-Minute Upper Body Band Workout

Podcast of the above Upper Body Band workout available HERE. Let me coach you through the workout. Yup, put in your earbuds, press play and let my sweet, sweet voice motivate you through the workout. xo

Click the link above for a full workout explanation.

18-Minute Lower Body Band Workout

Yup…this one has a podcast available, too. Click HERE and let me take care of timings and instruction for you. 🙂

Here’s why I love these Peach Bands so much:

  • They’re relatively inexpensive ($21.99 for 4 bands through Amazon);
  • They’re lightweight and portable;
  • They come as a package deal with 4 different resistances (light – extra heavy);
  • They are 100% refundable;
  • They work, baby. They may look cute, but this piece of equipment packs a serious burny punch and I think you’ll love them!

Resistance bands are absolutely, positively my 100% approved recommendation for the piece of equipment you should pack to go camping, vacationing, road-trippin’ or whatever else you do this summer.

Go on…get yourself some and try the workouts.

If you’re part of Choose Your Own Fitventure, you have bonus band workouts available as part of your challenges! Aren’t you lucky?!?! YAY! And, if you haven’t joined CYOF yet…you should. You really, really should!

Want to Get Healthy But Not do Burpees? Okay…I Can Help You With That!

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Well…not really, because I love to incorporate burpees into workouts. My love of burpees trumps your desire to not do them. Ha! While I don’t promise zero burpees, I do promise to give you a way to help you get on track and stay on track with your health and fitness that is fun, supportive and affordable (FREE, in fact, for your first week!). Welcome to…

I created Choose Your Own Fitventure from a successful challenge I posted in my Fueled Life group on Facebook (you should also join that!). I started thinking that everyone always focuses on fitness when it comes to their health. Although that is absolutely one aspect to leading a healthy and energized life, it’s far from the only thing people that is important.

What about nutrition? Sleep? Joy? Friendship? Kindness? Loving yourself?

I’ve seen challenge after challenge out there focused on fitness. I love them. I truly do. I create a lot of them. But, your health is so much more than getting sweaty. Your energy is so much more than getting your workout done. Your happiness comes from so much more than core strength, leg strength, etc.

So, I figured I should create something that helps you discover how to treat yourself right in various areas of health, fitness, wellness…and more!

I started giving the Fueled Lifers Choose Your Own Fitventure challenges where I would create five challenges for the week and then they could organize their week and decide what day to do what challenge.

Feedback was phenomenal. And me? I simply loved seeing people focusing on things like sleep, eating vegetables, taking time for themselves and what the what…drinking water! It was inspiring.

It was then that I decided to create an entire challenge group called Choose Your Own Fitventure.

How does it work?

The challenge runs through an app on your phone, so everything is organized and easy to find. Every Sunday I drop five new challenges. Your goal? Complete all of the challenges within the week.

You earn points, which add up to earn you surprise rewards that unlock at a certain points value.

There’s tons of accountability and support through our chat room and every day there is an accountability card that has facts, bonus workouts, quotes or some sort of silliness to ensure you stay on track and get your challenges done for the week.

Below are a few examples of the challenges included in Choose Your Own Fitventure. There is always an explanation on why the challenge is included and what the expectation is, below is just a summary of three of the challenges:

Sleep is the bee’s knees: Sleep is critical to your health and wellness, both physically and mentally. The participants were challenged to schedule at least 8 hours of sleep for one night. Yes, with little people in your life, you cannot ensure that this will happen…but you can at least prep for it with an earlier bedtime, a good bedtime routine, etc.

Veggie prep: Participants were encouraged to prep 14 mini containers filled with easy-to-grab cut-up veggies. It’s much easier to grab something healthy (instead of a handful of crackers) when there is a ready-to-go snack waiting for you in the fridge.

Self-care sesh: As promised, I really want my Fitventurers to take care of themselves. I challenged them to schedule 60 minutes of self-care for the following week. Some have blocked off time to read a book and drink a HOT coffee, others have scheduled hair appointments or pedicures, while others are going for a hike with a bestie. Whatever self-care looks like for them, is what they were challenged to schedule for at least 60 minutes.

The challenges are not overwhelming and truly do highlight numerous aspects of health and wellness. Participants also received a workout challenge and physical activity challenge this week.

The membership is very affordable at $20/month and even better? I’ve decided to offer a FREE WEEK trial. So, give it a whirl for FREE!!!!

Try Choose Your Own Fitventure for a week for FREEEEEE!

Go on! Get yourself registered for your free week. You have nothing to lose and sooooooo much to gain. The people in this group are the most incredible people ever. They’re supportive, funny, silly and in it to feel better and get inspired to try new ways of thinking about health and fitness. I just love them all!

I’d love if you joined! Hope to see you in your free trial! We’ll have a blast. And you’ll feel better. I just know it.

Cardio Workout: Lindsay Gee’s Super Sweat Sesh!

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I’ve wanted to create a killer cardio workout for you all for awhile now and I figure why not start the week off with a great workout?! So…I created the “Lindsay Gee’s Super Sweat Sesh”.

You’re welcome!

What do you need? Well, first and foremost, you’re going to want to get into the right frame of mind. Meaning, I want you to mentall prepare for a really good, quick, down and dirty sweat sesh!

The workout is 24 minutes long, not including your warm-up and cool-down.

Choose a piece of cardio equipment to conquer this workout, OR, fi you’re able to, take it outside on a road bike or while you run.

When I write “ON”, I mean that I want you working at a “9” on your Rate of Perceived Exertion scale. 1 being at home in bed, sleeping. 10 being maximal effort. So a level of “9” is just below your maximum effort and should be very uncomfortable. You should not be able to hold a conversation at a level 9.

When I write “OFF”, I mean active recovery. Please do not completely stop your feet and flop to the ground. Hop off the treadmill but keep your feet moving. Or, if you’re on a bike, cycle your legs uuuuuuber slowly. Recover. Your next set needs you back at a 9, so give your body a chance to recover and your mind a chance to recover and prepare for the next interval.

Are you ready?

Here’s the workout:

Fun, right? YAY!

Are you going to give it a whirl? I’d recommend writing the timings out for yourself and sticking them in a place that you can see clearly. If you’re out on a run or an outdoor cycle, set your intervals on an app and get to work. I like Interval Timer for these types of workouts.

Let me know if you try this! I’d love to hear how it goes for you! YAY! Sweaty fun