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

Non-Stop Cardiobox Workout

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I absolutely love a good box workout. I always feel so strong and powerful as I punch, kick and slam my heartrate into oblivion. So good. Today I wanted to share with you a workout I designed with my love of box moves AND my love of workouts based on rate of perceived exertion (RPE). So everyone, welcome to your Non-Stop Cardiobox Workout.

The Workout:

Complete all 10 exercises for 1 minute.
BUT, divide your minute into 3, 20second blocks.
First block: RPE = 5 (easy now)
Second block: RPE = 7 (push yourself)
Third block: RPE = 9 (max effort, baby!)
Once you’ve finished all 10 exercises, take a quick break, then do it again with your other leg/arm leading.
You should get a great 20-minute workout! 

Want a longer workout?! Wicked! Good for you! Just repeat the workout for a fabulous 40-minute super sweaty cardiobox workout! YAY! 

Need me to coach you through it? Okie dokie. Click HERE to listen to my Dig Deep podcast as I motivate and push you through this workout!

No idea what these exercises are? Have no fear! Click HERE to watch a quick video demonstrating each exercise included in this workout.

See? I’ve got you covered, Mama. No problemo! No excuses. NOW GO! And get your little buns to work!!

I’m All About the Sippin’ & Sweatin’!

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Alright, my lovelies. I’m getting close to launching my first (maybe annual?!) Summertime Sip & Sweat and you do NOT want to miss out on this one! Every Friday, all summer long, I’m going to send you a new workout you can do at home AND a delicious (not nutritious, but definitely not terrible) cocktail recipe. For FREE. 

The only way you get to be a part of it?! REGISTER, baby! 

CLICK HERE to sign up today and get your first “taster” Sip & Sweat. It’s all about the Mango Slushy…and maybe some burpees. Yeah okay…there are burpees too.

Starting June 30th I will send my list an email with a PDF document to download. You’ll receive a Recipe of the Week to try (and please let me know how you like it!) and a new workout to get your sweat on. Think of it as 8 weeks of free workouts and drinks delivered right to your door…except it’s to your inbox, so not really your door. 

Why did I do this? Because. I wanted to.

Oh, and also I think people worry about finding their summer “balance”. A lot of my friends are worried about the camping and the drinking and the eating. I figure I can help you with two of those. I can send you drink recipes that won’t be terribly calorie dense (okay, a few are, but they’re so good I had to include them). Even better than the drinks? I can send you workouts you can take with you camping, on holidays, to your backyard, to a park that will help you move your body during a season some “forget” to sweat it out…from physical activity, not the heat.

So, join me in my Summertime Sip & Sweat fun TODAY!

Sign up HERE.

First email goes out Friday, June 30th…and I cannot wait for you to see what I have in store for you!

Happy Summer, Mamas! 

Muwah. xo

Summertime Sip & Sweat – FREE Summer Cocktail Recipes & Workouts!

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Summer is the best! It really is! The sun, the heat, the kids outside laughing and playing…the summertime delicious drinks! Right?! Oh yes, I’m right. You love that too, don’t you?! 

I know you do, that’s why you’re here.

But the problem with summertime drinking? It adds up. It’s not only the calories that you consume through drinking, it’s the calories you consume because you’ve been drinking. Chips, cheese, dips and sweets all look so good and tempting after a few glasses of wine, don’t they? I know. I’m usually sidled right up next to the table with you!

The problem? By the end of summer, you’re feeling icky, your clothes won’t fit like they used to, you’re lethargic and you ask yourself  “how did I get so far off track?!”. How do I know this is what will happen? Because you’re like me and I’m like you and this is how we roll in the summer. Until now…

While I know I cannot stop you from drinking your delicious summer cocktails (because if you asked me to I’d ask if you knew who you were talking to), I can at least help you with some summer sippers worth your time AND a workout to go right along with them. While I must advise you to drink responsibly, I must also advise you to GET (or stay) ACTIVE!

Enter my Summertime Sip & Sweat.

Starting June 30th you’ll start receiving weekly Summer Sippin’ Recipes AND a Summer Sweat Workout. While I don’t suggest you drink cocktails while you workout, I do suggest that you continue to remain active and do these workouts with water and healthy snack prepped for after you’re finished. One of the best ways for me to help us both this summer is to provide at-home, sweaty workouts for you right to your inbox. Workouts you can do in the comfort of your backyard, campsite or wherever your summer takes you! 

So…sign up for my Summertime Sip & Sweat and you’ll receive access to your first Summertime Sip & Sweat PDF. Then, starting June 30th, you’ll receive a new recipe and workout delivered right to your inbox. Totally free. No hooks. No contracts. No nothing. Just me trying to help you stay active and have a little fun with you this summer! 

CLICK HERE to register RIGHT NOW! BOOM!

Simply enter your email address to receive the FREE PDF and you’ll be all signed up for the summer! 

YAY! What fun! And please share this with your friends. We will have a BLAST this summer! Bellinis and burpees? Yes, please! 

 

10 x 10 – A 100’s Workout with a Twist

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I love doing a 100s workout when I teach. What is a 100s workout? Simple. It’s 100 repetitions (reps) of each exercise. Now, don’t let that scare or intimidate you. The way I set this workout up, you won’t even notice that you’re doing 100 reps of each exercise. Why? Because we’re breaking it up!

There are 10 exercises listed and you’re going to complete 10 reps of each exercise, then move on to the next. Then, you’ll do all 10 exercises again, repeating the process 10 more times…that’ll get you to 100 reps in no time flat (well…in 30 minutes or so?!).

Here are a couple tips and suggestions for you:

  1. You need to do 10 reps PER SIDE. So, if you’re doing 10 jabs. That’s 10 jabs on your right and 10 jabs on your left. So um…really you’re doing 20, but don’t think of it like that, m’kay?!
  2. Keep a pen and paper next to you to tick off when you’ve completed an entire set. Trust me, when you get to set #7, you’re going to think “am I on set 6 or 7 or 8?”.
  3. Be sure to keep water nearby, this is a sweaty workout.
  4. Want to challenge yourself? Hold 2lb weights the entire time. It’s fun…just trust me on that one.
  5. Want to REALLY challenge yourself? Add 100 high knees at the end of each set so by the end you’ll have added 1000 high knees. Why? It gives a nice little cardio boost…and who the heck doesn’t like a cardio boost?

Here’s your 10 x 10 Workout:

So fun! So sweaty!! It’s time for you to get to work! If you try it out, leave a comment below and let me know how it went! Questions?! Just ask! BOOMSHAKALAKA! Enjoy the sweaty goodness that is your workout!

Go Get ‘Em Tip: Choose a “Power Word” to stay present in your workout and motivate yourself to dig deep! You can do it! 

HIIT Workouts Are the Perfect Workout for Busy Moms

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You’re a Mom. You’re up early. You’re to bed late. And all the hours in between are filled with the multitude of duties required to, well, keep your kids alive and help them thrive.

By now I’m sure you’ve heard a ton about HIIT (high-intensity interval training) workouts. This type of workout is trending right now because a lot of research has come out to support the effectiveness of this type of training. They’re short duration, high intensity, get in-get out type of workouts. Perfect for busy Moms.

Definition of HIIT – bursts of high-intensity work followed by active recovery (rest).

Definition of high intensity – 85 – 95% maximum effort. Think about when you workout and you’re pushing as hard as you can push, these workouts as that you work just below that effort.

Definition of active recovery – move your feet, it’s as simple as that.

The workout involves 20-60 seconds of “just below” maximum (or maximum) effort (8-9 on the Rate of Perceived Exertion, RPE, chart below) and then 20-60 seconds of active recovery, RPE of 4 (depending on your workout). Why-oh-why would you want to do that?! Simple. These workouts take no longer than 30 minutes, but you create a calorie burn lasts HOURS. And hours. And hours.

Let’s break it down. Your low and slow workouts, meaning low intensity, slow pace and what I call now slow metabolic burn workouts are longer in duration and take up more of your time. You burn calories WHILE your workout. Once you’re done working out, you’re done burning extra calories.

HIIT workouts are high intensity and fast-paced. Once you finish your HIIT workout, you can burn extra calories for hours (some studies report increased metabolic rate for up to 18 hours after you finish working out).

More calories burned = increased ability to lose the weight you may be trying to lose.

Okay, okay…there are some pros and cons to this workout that I better tell you about.

First the cons:

  1. It is difficult to push yourself to maximum. Some people just cannot get there and for these workouts to be at all effective, maximum effort needs to be achieved.
  2. There is an increased risk of injury with this type of workout, so find someone who knows what they’re doing and work with them.
  3. Some days, it’s psychologically very difficult to amp yourself up for the workout, so you may decide to skip it.
  4. Sometimes after a HIIT workout you have a major dip in energy about an hour after you’re done. So, if you need to go to work after, you may not be as productive as you or your boss would like.

Now the pros:

  1. I’ve already discussed the increased calorie burn AFTER you’ve finished working out, but it bears repeating. The entire point of these workouts is the increased calorie burn. You get more burn with less time working out.
  2. Short duration. Moms are busy. Moms are so very busy, but if we scrounge, most of us can find 20 minutes in our day.
  3. Many individuals see improvements in their fitness level quicker with HIIT workouts. When individuals see improvements it often motivates them to continue with the workouts and not “fall off the fitness wagon”.
  4. Some people can pump themselves up easier for a 20 minute workout vs a 60 minute. If you’re that type of person, this type of workout will speak to you.

Listen, I know life is busy. Moms, well we have a ton of stuff to do every single day. But your fitness is also important. So, while you’re busy trying to fit 36 hours of work into a 24 hour day, maybe a quick HIIT workout is just what you’re looking for. Maybe it’ll help make working out a little less daunting and a lot more effective!

CLICK HERE to try one of my FAVORITE HIIT workouts! 

You in? Good. Off you go!