Where's the Beach?

Have you ever thought about using an online personal trainer? Had some doubts? Now’s your chance to try it out for FREE with no strings attached! Well, one string – space is limited! With this 2-week, no obligations, FREE trial, you have the opportunity to find out what online personal training is all about. Not only do you get the workouts, you get videos and 2 weekly email check ins for accountability. This is truly an opportunity you don’t want to pass up! So, you might be asking yourself, "Why Choose an Online Trainer?" Here's what you get when you have me as your trainer: Accountability  Motivation  Support  Affordability  Ability to work out anywhere you prefer  Ability to work out on your schedule  No more guesswork with our workouts  Is online training isn't for everyone? Honestly, no. So, how do you know if online training is for you? Online training is right for you if you are … Self-motivated  Willing to...

While I'm on a roll for time-saving circuit workouts, I thought it'd be appropriate to share another upper body circuit that you can use in conjunction with the Biceps and Back Circuit . This one is for Shoulders and Triceps with pushups to target chest. As a caveat, after having my blood clot , I apparently have scar tissue that makes it uncomfortable to do heavy chest exercises like chest presses and flyes. The way this circuit is set up is that you have 3 exercises for each muscle group. So if you want a more complete chest workout, add in chest presses and chest flyes into the rotation.  Please properly warm up for 5-10 minutes with dynamic moves like butt kicks, shoulder rolls, lunges and/or spin on stationary bike, walk on treadmill or elliptical. This workout is done as a circuit meaning that you do one exercise then quickly move to the next with little to no rest. After completing all exercises, rest then repeat. I suggest doing this circuit 3-4 times depen...

Oops. She did it again! Would you believe me if I said I had 5 or 6 draft blog posts just sitting there waiting for me to finish and publish? True story. But am I publishing one of those? Of course not. But, I think this is one you might like. I recently shared a Full-Body Blast workout (with video) and talked about some tips for getting in a weight workout when you are crunched for time. Because I know time is something precious to us all, I thought I would share some more circuit workouts you can do quickly, but that are also effective. It's not always about how long you work out, it's about your efficiency and the quality. I like to split out my muscle groups so that I can really focus on a couple of muscle groups at one time, plus it makes for a shorter workout, perfect for me to get done during a lunch break. That being said, there is absolutely nothing wrong with full-body workouts either. It'a all about what works for you and sometimes just switching things u...

To say that it's hot outside is putting it quite mildly. Summer has hit us hard here with heat indices well over 100 degrees. Even if I wasn't injured and unable to run, I would be highly tempted to take more of my workouts indoors. While I can't run or do any weight bearing exercises, I found that I can ride the bike (outdoors or spin with it set up on the bike trainer). Of course, just pedaling indoors can get old really fast, even if you're watching tv. One way that I like to break up a potentially monotonous workout is with intervals or HIIT (high intensity interval training). Not only will intervals make the time go faster, they are an excellent way to rev up your heart rate fast and burn fat all in a shorter amount of time. Who wouldn't want that? Ready to get started? All you'll really need is a timer, either your watch or a phone app, a bike (or cardio equipment of choice) and at least 25 minutes. On the 5s HIIT Cardio Warm up for 5 minutes ...

Raise your hands if you find yourself saying, "I don't have time to lift weights?" I hear this so often, especially from runners. But I also hear it from working moms (and dads). As a runner, especially training for a marathon, it's so easy to focus on the running. If you're a mom (or dad) who has to contend with work, family, chores, etc., time becomes extremely precious. Let's face it, time is precious period. What if I told you that you could get in an effective weight workout in 30 minutes or less? During your lunch break, first thing in the morning, right before dinner? It's true. It can be done. How can you get in an effective workout in 30 minutes or less? Two words: Be Prepared. 1. Write down the workout 2. Know the weights you'll use (in general) 3. Have your workout gear packed (or laid out) 4. Set up your workout area (this goes back to #1 and #2) 5. Get in and get started Being prepared means not wasting time figuring ou...

When people decide to come to me for help, as a personal trainer, it's usually because they feel like they need to lose weight. Often that is accompanied by wanting to get stronger, feel healthier, and even be a role model to their children. When you set up a goal for yourself, you need to have ways to measure your progress. How do you monitor that progress then? Generally speaking, people like to focus on numbers. But I believe that we should focus more on our incremental progresses. Not an idea of perfection, but continual progress. Things we forget to pay attention to, but that add up to mean so much more than a number. It's sort of like remembering to focus on those little things, those little moments each and every day that make up our day. I think focusing on progress vs perfection helps too because it's not a linear process. There are always steps forward, back, and sometimes seemingly staying firmly planted. But when you break it down into something looser...

What's it About? Are you looking for a challenge to get motivated to move? Or maybe you just like challenges and want to add something different to your routine. My Move It May Workout Challenge is a great way for beginners to get started and a fun challenge for old pros. There is no equipment needed and you can even do the moves while catching up on your favorite tv shows! How Does it Work? Each week is a different bodyweight only exercise. You begin with 30 reps and work your way up to 50 reps. You can do the exercise in groupings throughout the day (e.g., 10 reps in the morning, 10 at lunch, etc.) or knock them out all at once. It's your choice! Visit my Where's the Beach Fitness Online Training Website to sign up for weekly email reminders and to find out about new challenges! Let's Get Social! Don't forget to like me on Facebook , and follow on Twitter and Instagram  for check ins and reminders. Use hashtag MoveItMayChallenge and/or WTBFitnes...

If you're like many people, you set out some New Year resolutions or goals, even if they were only in your mind. The new year seems to bring about feeling of renewal or a sense of a fresh start. It feels like the perfect time to achieve some of those goals, project, bucket list items you've been putting off. At first, it feels pretty easy to jump right in, especially with fitness goals. You're coming off the holiday eating festivities. Even if you mostly behaved, bets are you were still out of your routine. Now that the parties are over, it's a great time to get serious right? But what do you do when that energy, enthusiasm starts to fade? And it does. You have a crummy day at work, the weather stinks, you're flat out tired. You want to stomp your foot like a child and say, "no, no, no." It's ok to do that once, maybe twice, but how can you prevent that feeling from derailing your well-meant, whole-hearted best intentions to get healthy? I say, f...

I am super excited to announce an up-coming challenge that I'm running through my personal training site - Where's the Beach Fitness . My 12 Days Of Fit Christmas Challenge will begin on Sunday, December 14 and run for, you guessed it, 12 days. With this challenge, you have the chance to win 1 month of free online training*, or you can just do the challenge for fun! How the Challenge Works I'm sure you've likely seen some Christmas or Holiday workouts, even 12 Days of Christmas workouts. What's so different about this  12 Days Of Fit Christmas Challenge ? You don't get the workout in its entirety in advance. You will need to register so that you receive the daily workouts via email. I will also post the workouts at 12 Days of Fit Challenge Page and on my Facebook Page . Each day leave a comment on the 12 Days of Fit Challenge Page letting me know that you completed the exercises. Comment is required . For fun, you can also Instagram or Tweet us...

Once upon a time, I belonged to a gym. I went there religiously. I even ran on the treadmills before I figured out the whole outside running thing. Even then, I was at the gym most days of the week lifting weights and/or taking spin classes. I learned to enjoy the environment of the gym. Before I was a member, I only ever worked out at home to my vast collection of Cathe Friedrich DVDs . I was initially intimidated by the gym, most of us are. But I sort of made it my home away from home. I was comfortable with the equipment, the classes, the people. Then the gym closed. I panicked at first. No spin classes? No squat rack? What if I needed a treadmill out of desperation on a bad winter day? Of course I learned to make due. I don't have a squat rack, that one still bothers me, nor do I have a chin up bar (the ones supposed to fit ANY door? Yeah, not a house built in 1890). I have a wide range of dumbbells, an EZ Bar, aerobic step (use as a bench or for step ups, dips, etc.),...

Happy Friday! I've been a bit MIA this week where it comes to blogging. I guess I'm experiencing a bit of writer's block. I am also feeling a bit out of sorts as to where to take my blog these days. I began the blog on a whim with no real knowledge of blogging - I didn't really even read many blogs at that time. I wrote about what I ate and my workouts each day. After two years of basically recording every.single.dinner I realized I had put silly pressure on myself to A) 365 days a year, B) record every dinner with a photo and often recipe, C) record every single workout, D) respond to every comment. Slowly I started to allow myself to not post on the weekends (crazy talk right?). I stopped posting every dinner and every workout. Guess what? I still had my amazing friends showing up to read and comment. Phew. Last year I passed my certifications to become a Personal Trainer and Running Coach . Since that time, I have tried to get a new business off the ground -...

Let's face it, we all lead busy lives. Sometimes being "too busy" can be an excuse for many things like not fitting in exercise or making it a point to eat healthier meals. In an age where there tends to be a glorification of busy - you know, almost bragging about how busy someone is - I think we are overlooking the bigger issues of being "too busy" especially when it comes to our health and well-being. I think that there is often a misconception that when someone is getting in daily workouts, that they must somehow have extra time. My answer to that is that no one just  has  the time, they make the time. Somehow, some way, they figure out a way. And sometimes that means being creative. Even when we have a jam packed day, there are  ways in which we can still add in extra movement throughout day. You might not have time to do a 30-minute workout, but you probably have 5 and 10 minutes of time here and there. And that time, those little bits of movement,...

Lately I've been breaking my weight lifting down to short splits - maybe even only working one muscle group a day. This allows me time to get it done during lunch and also to really focus on that particular muscle group. My cardio has typically been very much steady state aerobic with running and cycling. Since my weight workouts have been short, I thought it might be fun to add in some good old anaerobic or metabolic circuit training - often thought of as HIIT (high intensity interval training). HIIT workouts are bouts of high intensity work followed by short rests. The benefit is that they can be "fun," they're short, and they offer a longer EPOC (excess post-exercise oxygen consumption), which is translated into continued calorie burn. During EPOC, oxygen is used to restore the body back to its resting state, replenish fuel stores, oxidize lactic acid and fuel the body's increased metabolism. During this period, there is an elevated consumption of fuel. F...

It's 5:15 am, still dark, bed is comfy, but you know you should be getting up to get in your workout. If you don't do it now, there's a chance it won't happen. But the pull of the bed is just too much to resist. Sound familiar? I know that there are some lucky people who just bound out of bed before the alarm. Eager beavers happy and chipper. Then, there's the rest of us. Now, most of you probably realize that I get up early to run, so you're thinking that I must be a morning person right? Nope, not so much. I'll do it. It's become a habit. Once I'm up and out the door, I'm happy that I did get up. That I did get my run done. Running or cycling on the trainer I can handle in the wee hours. Weights? No way. Not going to happen (safely). So, how does a non-morning person become a morning exerciser ? And should you bother trying? I think there are some great reasons for getting up and getting it done. For one thing, it's done for the...

I know that I mention running here and there, but I've not really talked much about my workouts in a while. I used to post my weight workouts, my running miles, even cycling miles. So, for Fun for Friday , I thought I'd do a little run down on my workout life .  1. Running   I've been consistently hitting 40-43 miles per week and feeling good. However, I know it's time to take a nice back-off week and let my body recovery. I also know that summer is here and as the heat and humidity continue to go up, my running will become more difficult. The summer plan is to maintain a solid baseline and just try to enjoy running.  2. Cycling   I've yet to take my bike off the trainer. Jason put on the clip on pedals and I'm absolutely terrified of riding it now. However, with all the rain we've had, it's been great having the trainer option and for easy access for riding in the early mornings when I'm not running.  3. Weight Lifting   I fi...

Lindsay (AKA The Lean Green Bean ) is hosting another Pin it Party. Here’s what you do: Round up 5 blog posts you’ve written that you would like to see on  Pinterest . Make sure there is a nice, pinable image or photo included in each post. Write a short post featuring the posts you chose - Put 5 nice images & links to the posts all in one place, along with a short description of each post. On first Thursday of each month, publish your post, then visit The  Lindsay’s Lean Green Bean  and add your post to the linkup! The linkup is open for about a week! 1. Vacation Workout - Full-Body Resistance Band & Cardio Workout Typically when I'm on vacation, I don't have access to weights. Resistance bands are fantastic for travel and allowing you to get in a good resistance workout even when you don't have dumbbells, barbells or machines. Plus, sometimes it's just fun to mix it up with something new. 2. Don't Apologize for Living This post is ...

May 11-17 is National Women's Health Week . It's a great reminder for women to stop and think about our health, ourselves. So often women, especially mothers, become so involved in taking care of others that they forget to do the same for themselves.  There are many things that we can do to take care of ourselves to become happier and healthier.  Be active Being active is more than trying to lose or maintain a certain weight. Exercise (both cardio and resistance training) has amazing benefits for your body and mind. Exercise can help ease the effects of stress, elevate your mood, reduce your chances of many health conditions and disease such as heart disease and high cholesterol.  In a busy world filled with taking care of the family, household chores, demanding jobs, it's so easy to say, "I don't have time to workout." You don't have to work out for hours on end to reap the benefits. As a personal trainer , I strive to make sure that my cl...

I don't know about you, but when I hear the word, " Tabata " I immediately think of a cardio workout. Tabata workouts typically include exercises like burpees, squat jumps and mountain climbers for an intense interval workout. However, the tabata set up (20 seconds on 10 seconds off) can also be used with resistance training as well. No, it's not quite the same fat-burning cardio workout as a normal tabata workout, but it provides a great circuit style workout that can be a welcome change from your typical resistance training routine. It is important to note that proper form is more important than the amount of weight you are lifting. When you do a weight workout based on time rather than number of reps, you typically have to go lighter with your weights to ensure good form. Begin your workout with 10-minute warmup on treadmill and/or using dynamic movements to warm up the muscles. Some examples include: jumping jacks, leg swings, no weight lunges, no weight squ...

When you set up goals for yourself, how do you measure progress? I imagine that it varies depending on the goal. It likely often includes some sort of number, like a dollar amount, a certain weight at the gym, a certain distance for running, etc. As a personal trainer, one thing I've noticed is that clients will set goals that include phrases like, "become healthier," "live a healthier lifestyle," "become healthier for my family." However, they almost all have very specific numbers in their minds that will equal those achievements. Usually it's a specific weight goal. Reaching x pounds on the scale somehow equates to being healthier.  So then it makes sense that, for many people, you measure your progress by stepping on a scale. If the number goes in the direction you want, that's success. If it doesn't, that's failure. But scales lie my friends. And yes, sometimes I have to remind myself of that fact as well. Are you ...

Why Should You Hire A Personal Trainer? While you can go online and search for free exercise plans, nutrition plans, even running plans, they are generic and not personal to you and your specific needs. What weight rotation works for some, may not work for you. With nutrition, it's never a one-size-fits-all solution. And what running plan works for one person, may not help another one bit.  If you're new to fitness or new to running, then generic plans may leave you more confused and frustrated or possibly even injured. Generic plans do have their place of course. I offer many free workouts . But they aren't geared towards someone's very specific goals or needs. They're great when you're in a rut with your own workout and offer something new and different, maybe even something challenging. But they aren't part of a well-planned workout rotation. This is where having a personal trainer or running coach comes into play. As a certified persona...