Sometimes I don't have time to squeeze in a long workout. Rather than doing nothing at all, I do a quick workout like this one to get moving. I feel better after I am done, and my body doesn't feel quite so lethargic.
Read moreThe Cupcake Workout - Seriously!
Confession: I ate a TON of cupcakes on Saturday. I was stressed, working on a deadline and in perfect view of them sitting on the counter. I probably should have stopped after the first bite, but I kept eating because they tasted delicious. (If you are looking for a great chocolate cake recipe, check this one out!) Anyway, fast forward to Sunday - I felt lethargic and icky. I wanted to get myself moving and sweat out some toxins.
That's where this "Cupcake Workout" came from. It is NOT intended to "work off" all of the calories I consumed. It's just a workout to get your body moving and break a sweat.
Read moreCalorie-Torching Pyramid Workout
I have an aversion to doing the same workout more than a few times. I always want something new. A new workout doesn't necessarily have to be full of different exercises, I just need to switch the format. If I've been doing workouts with a high number of repetitions, then I need to switch to a timed, circuit workout. Changing the format makes the workout more interesting, and the time passes by quicker (and that's a huge bonus)!
A pyramid workout is one of my favorite formats.
Read moreSmall-Space, Full-Body Workout
A few weeks ago, I was staying in a hotel with my son. He likes to sleep in, so if I wanted to squeeze in a morning workout, I had to do it in a very small, confined space. I also had to make sure it wasn't super noisy. That's how this workout was created. It was just supposed to be something to get me moving; however, I was sore the next day. I'm not sure if it was the squats, lunges or all of the above!
Whether you are traveling or just looking for a new workout, give this one a shot!
Read moreInterval Workout that Will Make You Sweat
In the summer, my son and I participate in a local fitness program called Red Dog Days. It's free and there's a wonderful variety of participants - young, old, beginners, moms, dads, college athletes and high school athletes.
There are some runs that are Dog Days' traditions, and we all look forward to them. This week was one those anticipated workouts - the Zipper Run. Although Kansas is considered flat, there are some fantastic hills around the University of Kansas. The Zipper Run incorporates many of these lovely hills - you GET to run up and down five large hills before the run is over.
While I was breathlessly slogging up the hills, I thought about how I like pushing hard during an interval and then having the opportunity to back off until my next push. (I totally coasted downhill.) That's why I love today's Every Minute on the Minute (EMOM) workout. You have a minute to complete your list of exercises. As soon as you are done with the exercises, you can rest until that minute is complete.
Read more18-Minute Full Body Workout
Last week, a client texted me asking for some workout ideas. She said she had a set of 5-pound weights and a swiss ball. I LOVE this kind of challenge; it's fun for me to create a workout that only uses specific pieces of equipment. I texted the following workout back to her, and I decided to give it a try, too. I really liked this workout because it was quick and thorough, which is exactly the kind of workout that I want.
Read moreAchieving ONE Push-up on Your Toes
One of the strongest moments in my life was when I achieved my goal of 20 push-ups on my toes. There is something about lowering and lifting your bodyweight that makes you feel crazy strong. It's also a fantastic bodyweight exercise that can be done anywhere.
Read more20-Minute Vacation Workout
I enjoy relaxing during vacation, but I don't like to forgo working out altogether. I like to get my body moving for 20-30 minutes each day. This workout was designed for that purpose. No weights are needed, and you are done in 20 minutes.
Read moreThree Ways to Measure Your Fitness Progress
The scale or a measuring tape should never be the only markers you use to determine if your fitness routine is working. Your cardiovascular health, your muscles' flexibility and your overall strength are often not visible with those measurements. That's why I believe in creating benchmark exercises or benchmark workouts.
Read moreQuick Workout to Get You Ready for Summer
I'm encouraging my clients to add an extra walk, swim, weight lifting session or workout each week in May to help ready them for summer. For many of us, it's been a long winter, and diving into our favorite summer activities sometimes isn't as easy as it was when we last did them in August. I think May is a great time to put out a little extra effort, so you are ready for summer.
To help you get started, here's a quick workout you can do in 20-minutes or less.
Read moreWhat is Dynamic Stretching?
f you've read any fitness magazines or perused online workout videos recently, you've likely encountered the terms "dynamic warm-up" or "dynamic stretching." A dynamic warm-up is a method of stretching at the beginning of a workout that moves your body through various range of motion movements that are similar to a lighter version of your workout.
Read moreLower Body Isometric Burn Workout
I am a huge fan of changing up the format of your workouts: intervals, as many rounds as possible (AMRAP) in a set time, superset strength training workouts, tabata workouts, etc. I designed this workout with the hope that it would change up your routine.
Read moreHip/Knee-Friendly Workout
Many of my clients need workouts that are hip and knee-friendly. I am a firm believer that chronic injuries don't have to derail us from working out. As long as you find ways to exercise without causing harm to the injured or sensitive area, you can find a way to be active. This workout was created to cater to individuals with sensitive knees and hips.
Read moreThe 22 Workout
Last year, a client of mine was participating in the #22PushUpChallenge. After being challenged by her to do 22 push-ups, I created a workout to incorporate 22 repetitions of several exercises for all of my clients.
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Toned Arms Workout - No Weights Needed!
Bingo wings, bat wings, lunch lady arms - these are some of the colorful terms I hear my clients use to talk about their upper arms. Ab workouts and arm workouts are what my clients request the most. The tricky thing about arm workouts is that you can't just do a few sets of arm exercises and immediately have Michelle Obama arms. You also have to throw in some cardio if you have any fat on your arms. You can build muscle, but if you have excess fat on your arms, it's going to be harder to see the muscle. (Also, what you eat can affect this, too. Make healthy choices! )
Read moreSweating it Out - Cardio Workout You Can Do Anywhere!
I usually don't mind doing cardio workouts, but on days when my body is tired, I have to work really hard to muster up the enthusiasm to do the workout. Today was one of those days; I was feeling lethargic. I'm not going to lie - this workout was a challenge for me, but after I was done, I actually had MORE energy. It was worth the effort.
Read moreCalculating Your Target Heart Rate
It's important to know your target heart rate, so you can ensure that you are exercising effectively and safely. Your target heart rate zone will help you determine if your intensity is where it should be to reach your goals.
At Home Beginner Weight Lifting Routine
This strength training workout is designed for beginners or for individuals who need a low impact workout because of knee or hip injuries. All of the moves are bodyweight moves, so you can do this strength training workout at home, the gym or even your hotel room.
Read more10-Minute Full Body Workout
If you are short on time, this is a quick, full-body workout that combines both cardio and strength training moves.
Read more12 Days of Christmas Bodyweight Workout
This is a fun, easy-to-follow workout that will work your entire body. All you need is your own bodyweight and about 30-40 minutes. Happy Holidays!
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