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

Stop the Excuses: Just Get Off Your Ass and Move Your Body

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The amount of time people put into making excuses as to why they don’t have time to workout blows my mind. I know, I know…we’re all super crazy ridiculously busy. Some may even say we “glorify” busy. But think…if you added up all the time you talked about working out AND all the time you felt guilty about not working out…you’d have time to workout. 

Seriously. You plan to workout tomorrow. You get your stuff ready. Then tomorrow comes and the day gets away from you. You spend a few minutes trying to figure out how to make it work. Then you spend a few minutes berating yourself because you just won’t be able to make it work. Then you spend a few minutes feeling guilty for berating yourself. Then a few more minutes spinning around in your chair contemplating how guilty you’re feeling. You’ve literally just spent 10 minutes of your day contemplating your workout when you could have been working out. 

Remember, workouts don’t have to take hours on end. In fact, a lot of current research indicates that a solid 20-minute high-intensity sweat sesh could be more beneficial to every day living than those extended low and slow workouts we all used to grind through back in the 90’s.

So, when you think you don’t have time to workout. You do. I know you do. Instead of putting the effort into all the guilt you feel for not working out and rearranging your schedule, just get off your ass and move your body. 

M’kay?

Not sure what to do? No problemo. I do. 

Workout Suggestions:

Try one of my podcasts where I literally talk you through your workout: Dig Deep with Dr. Lindsay Gee

Upper Body Strength Workout? Okie dokie: CLICK HERE

Cardiobox Workout? You got it: CLICK HERE

At-home Body Weight Workout? Sure, you bet: CLICK HERE

Strength AND Cardio Workout? YAY, alright: CLICK HERE

So there you go! A bunch of workouts you can do riiiiiight at your fingertips. Tie up your laces, grab your earphones and get to work. Stop berating yourself for not getting active and JUST GO GET ACTIVE. You’ll be so glad you did. 

At-Home Workout: Med Ball Core Crush

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Core work! Core work! Core work! Say it with me…core work!

A lot of people think of their core as only their abdominals and while they’re partially correct, your core is so much more than just your abs. I always tell people to think of their core running from the base of their head all the way down to the back of their knees. Front and back. So, when you have an instructor who says “engage your core”, we’re not simply saying “pull your belly button to your spine”, I’m talking “head in line with your spine, shoulder bladed pulled back and down, corset tightened, belly button to spine, squeeze your glutes and pull your pelvic floor up, up, up”. So yeah, more than just your abs.

This workout includes a medicine ball, but don’t worry if you don’t have one! You can grab any soccer/volley/basketball-sized ball and get to work! Trust me when I tell you, you definitely don’t need the added weight of the med ball to make this workout effective.

But, if you find you do find that you need added weight, you can use a dumbbell and simply modify the exercises to make it work. 

This workout is 8 minutes of work, 2 minutes of rest.

Each block is 2 minutes. In each block, there are two exercises. Complete Exercise #1 for 30 seconds, then Exercise #2 for 30 seconds. Repeat twice. That equals 20 minutes. Rest for 30 seconds then move on to the next block.

Med Ball Core Crush:

If you’d like to have me coach you through the workout, you can listen to this workout via podcast. CLICK HERE to access the podcast and listen to my sweet, sweet voice talk you through.

Be sure to watch THIS SHORT VIDEO before you start this workout so you know exactly what to do for each exercise. 

Alright, Mamabears! Time for YOU to get your core to work! Let me know how it goes!

Off you go! 

Time to Workout: Repeat What You Love

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It’s time to get sweaty and get to work, methinks! 

Here’s a quick 20-minute workout you can do at home, at the gym, in your backyard, at the park…wherever your little heart desires. Why? Because! No equipment other than your own body is required and you can take this workout with you anywhere you go!

The Workout:

Complete each Block 5 times, then move onto the next block of exercises. 

How the blocks work: Complete the first three exercises for 10 seconds and the fourth exercise for 20 seconds. Rest for 10 seconds. Repeat 5 times. That should equal 5 minutes of work. Take a little break to grab a drink of water and wipe the sweat from your brown, then move to the next block of exercises.

Boom! 

Here’s a QUICK VIDEO for you to watch to make sure you know what all the exercises are. 

If you prefer to have someone take you through the workout so you don’t have to watch your timer, grab your phone and your headphones and plug in the Dig Deep with Dr. Lindsay Gee podcast where I coach you through the entire workout.  

Have a great workout, y’all! Let me know how it goes, I’d love to hear from you. 

Don’t forget: you’re amazing and strong and unstoppable. 

Now, get to work! Off you go! 

Blocks of Fun: Cardio & Strength Workout

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If you know me at all, you know that my true passion is teaching fitness. I love it. Love, love, love, LOVE it. I love the moaning and groaning. I love the swearing. I love the energy of group fitness. Mostly, I love that I get to help people do things they never thought they’d do (one-armed burpee anyone?). 

Last night I got to teach the Hot Mama Westshore group for a “Pop-Up” class and although I’d been working since 3am, when I finished teaching I was filled with such joy and love for fitness and the women surrounding me. 

With all that goodness, I thought I’d share the workout we did last night. No equipment needed. Just yourself, a water bottle, a sweat towel, a mat and a desire to go, go GO!

This workout is about 45 minutes long and involves both cardio and strength training. Enjoy!

The Workout:

4 Blocks of Cardio matched with 4 Blocks of Strength exercises.

The Cardio blocks include 3 exercises, each done for 30 seconds. Then you rest for 30 seconds. That equals 2 minutes. Repeat that 3 times, so the total cardio block is 6 minute for each block.

The Strength blocks also include 3 exercises but you do each exercise for 1 minute, no rest. The only change is that at the 30 second mark for each exercise you switch from doing the exercise with full range of motion to a pulse. For example, in Strength Block 1 you’ll do full squats for 30 seconds and then you’ll squat pulse for 30 seconds. 

Yes? YES!

Complete Cardio Block A then Strength Block A. Then move to Cardio Block B then Strength Block B, etc. 

Ooooooh la laaaaa…you’re going to have some fun with this one! Muwah!

Alright, Mama! Off you go! Comments, questions, concerns! Just let me know! And, if you do this workout, be sure to let me know how it goes! Woop! 

 

Upper Body Burn: Your Latest Most Favorite Upper Body Workout

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I love to ask what it is that you all want when it comes to the workouts I design and I heard you loud and clear last month when you said “UPPER BODY, PLEASE!”. So, I created this Upper Body Burn Workout just for YOU! 

Here what you need:

Yourself (obvi)
Set of light, medium and heavier weights
A mat or somewhere comfy to lie down
Water bottle
Willpower

The goal? Get you stronger! 

The Workout:

15 exercises
90 seconds of work
30 seconds to transition to the next exercise
= 30-minute workout

Not sure what the exercises are? No problem, CLICK HERE to watch a quick video (under 1-minute) that demonstrates all of the exercises.

Don’t want to do it alone and wish you had me coaching you in your earbuds? No problem, CLICK HERE to listen to the podcast of this workout (also available on iTunes and Stitcher Radio). 

Now, check it out and GET TO WORK! 

Questions?! Ask me! Comments?! Let me know! Just comment below and I will get back to you! I hope you love this workout! I hope you shake from this workout! If you don’t…you need heavier weights! Muwahahahaha! xo