Where's the Beach?

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...

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.),...

Yesterday was actually the blog's 5 year anniversary. How did that happen? I want to do a post sort of recapping the changes, the ups and downs, the accomplishments and changes I've shared over the years. Looking back? Wow, so much has changed. So much has been shared. But I also wanted to share a Halloween Workout for fun. It has been a bit since I've shared a workout. So I'll save the 5-year post for later. Last year, I shared my Feeling Jumpy Halloween workout. This year I put together a Halloween Circuit Workout that includes both weights and cardio intervals. As with all workouts, begin with a 10-minute dynamic warm-up to warm up the body, loosen up muscles and joints. To complete this Halloween Circuit Workout : Do each of the GHOSTLY weighted exercises for 8-10 reps moving quickly to the next with little rest.  Once you complete the weighted exercises, move to the RIP cardio intervals completing each exercise for 12-16 reps moving quickly to the ne...

Do you make it a point to work out when you're on vacation? Next week, I'll be happily sitting on the beach, relaxing. However, I do try to keep some sort of routine when it comes to being active and eating (mostly) healthy while I'm away. I know some people use vacations as a time to completely ditch routine, to enjoy, relax and not feel guilty. I definitely make it a point to enjoy, relax and not feel guilty for some indulgences. However, I do try to stay active. It simply makes me feel better. My workouts are not as intense or as long. My running miles drop. I either take a week off from weights entirely or switch to a r esistance band workout . While I always try to stay at a place with a gym, many gyms do not have free weights. Resistance bands are a great option for travel. They are lightweight and easy to pack and carry along. You also don't need much space to get in a good resistance band workout . Plus, it can be a fun way to switch up your typical resista...

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...

As a runner, I am always looking for ways to safe-guard myself from injuries, ideal strength training workouts, and ways to improve my overall performance. It's not always easy to incorporate in the necessary cross-training into running, especially when you itch to get out and run, run for fun. I will admit that I had gotten really lazy about my leg workouts, but finally forced myself to re-incorporate them into my workouts. Not just for aesthetic reasons, but for injury prevention and power/strength. Another way to increase your power and strength is through plyometric exercises. Another admission is that I've slacked off with plyo workouts. I used to do them at least once a week, sometimes twice a week in conjunction with leg workouts. You're probably asking, "Why is this a bad thing?" or "What's your point?" As a personal trainer and running coach, it's not just important for me to train properly, but to learn how to train others properl...

I thought it would be fun to do a special Halloween workout. Things get a little spooky around Halloween and make you kind of jumpy. And so will this workout. Have you already had a few handfuls of seasonal M&Ms? What about those cute little candy corns. If you've already indulged, or you plan to, give this "jumpy" interval workout a go ... if you dare (said in spooky voice of course). Feeling Jumpy Warm up for 10 minutes with a brisk walk and dynamic moves. Complete as a pyramid where you'll move up the pyramid then back down. Begin with the first exercise for 15 seconds, then rest 15 seconds, move to the next exercise adding 5 seconds all the way to 40 seconds then begin moving back down. Rest 1 minute then repeat once unless you're not spooked, then repeat twice. 1/2 turn squats right - 15 seconds Low jacks - 20 seconds Air jacks - 25 seconds Squat jumps - 30 seconds Lateral hops - 35 seconds High knee jogs - 40 seconds Speed skaters...

It's been a while since I shared a workout, so I thought I'd do that today for Workout Wednesday . I created this workout for a client, one that we could take to the park. I wanted the workout be fairly high intensity and incorporate both cardio and resistance training to maximize time. Tabata workouts are always amazing for revving up that heart rate and getting in a great fat-burning workout in a minimal amount of time. I've always used them for cardio workouts, but never for weight training. I thought it would be "fun" to combine the two for a total body, Cardio and Strength Tabata workout. This workout alternates between a cardio grouping and a strength grouping done more as a circuit - do the exercise for 20 seconds then rest 10 seconds, go to the next exercise and do for 20 seconds, rest 10 seconds. You do this for 4 sets followed by a 1-minute rest before moving to the next grouping or circuit. In this case, an example would be do jumping jacks for 20...

Leg Day Happy Hump Day! This morning I headed out for a nice 6-mile solo run. It was just a tad cooler, 69 degrees. At this point, any single degree cooler I'll gladly take. I forgot to bring my sunglasses with me though. It's crazy how early the sun is up now. I misjudged that one once again. I'm still slacking on my leg workouts. I've just not been consistent at all. So today I decided to get in my legs during lunch. That way I couldn't make up excuses to put it off again. I know that I desperately need to strengthen my glutes and hamstrings, as well as vastus medialis and lateralis. Oh and then of course quads and calves. In other words, there are a LOT of exercises I should be doing. Because I was short on time, I decided to go with a circuit, gearing the exercises more for running and my current imbalances. Of course, it would be a good one for anyone. Start with a 5-minute warm up to get the blood flowing and loosen up your joints. Choose a weight that...

Work it Out Wednesday I hope you don't mind, I have yet another spin/bike trainer workout to share. Clearly I've been enjoying my bike trainer. Obviously this means I was missing my spin classes since my gym closed wayyyyy back in May. I know that this technically doesn't count as a leg workout, but since I'm not supposed to be lifting heavy weights...ok, any weights...this is going to have to suffice for now. I did this workout on Monday and my legs were wobbly heading down the stairs. This is definitely all about the hills. You want to keep tension higher, but still trying your best to maintain a fast turnover. The first section is a rolling hill with very little back off. Each climb should begin at a higher tension than the previous one - in other words, you never go downhill until the end. The second section is still about the hills with a faster, steeper climb, meaning increasing tension 2 and 3 times each minute, but you get a little reprieve with downhil...

Working it Out Yesterday I ended up going for a run after work. I wasn't feeling the best. Not sure how to explain it, almost nauseous but not quite, upper tummy area hurting. I was going to just play any workout by ear (or tummy as the case was). My plan was just to see what I could do. I thought the fresh air might help make me feel better. And it actually did. It was a little chilly at the start, my thumbs were frozen, but the air felt great on my face. I did right at 3 miles. I was feeling so much better after the run, endorphins I'm sure, so I decided to take a little spin on my bike (on the trainer mind you). I cranked up the music and got to it. I wasn't sure what my plan was going to be, just spin and play around with the gears or try out a trainer workout from Angela at Happy Fit Mama . I didn't write it down though, and ended up sort of making up my own workout. I think it was a pretty darn good one too and was happy to have her inspiration to make up my ...

Working it Out  Ah, finally some sunshine today. We definitely needed it to help melt off the rest of the ice as well. I was feeling rather lazy at the start of the morning. Finally got myself into gear and did Cathe Friedrich's Imax 3 , abs, and tried a Yoga Fusion by Angie Stewart from On Demand. It was interesting, not as calming, but it was also not a true yoga workout either. It was definitely a nice stretch for me though. Errands and Detours After my workout, Jason and I still needed to get by the regular grocery store. We made a few procrastinated detours like TJ Maxx and Barnes and Noble. I had a meet the baby shower to get to at 3 pm. I'll be completely, I'm not an ooey gooey baby person. I was never really around many babies, so maybe that's part of it. I did get better after my sister had kids. I just don't know what to do with children. My husband says, "Just act like one." Well, that'd be problem number one. I never really acted like a ...

Ok, today was sort of sad for me knowing that my time off is coming to an end. I was, however, giddy to try out one of my new Shock Cardio workouts. I chose The Cardio Core Circuit workout. It says 50 minutes, but it's really more like 42 minutes of cardio. I was hoping for a little longer workout with higher calorie burn, but for 42 minutes, I burned 376 calories. This is definitely not one for the beginners! It was a fun, fast-paced workout. There were a few moves that require diligence in terms of proper form. In other words, you could hurt yourself if you got sloppy. I can't wait to try to out the others. I think the next one on the list will be the HiiT workouts. I'm a sucker for punishment. I managed to not get one thing one my to-do list done over my break. Good or bad, c'est la vie right?! I did, however, enjoy my time off. I enjoyed time with my family and with my husband. That's far more important than any nit-picky list. I did do the usual chores like ...

Christmas celebrations were still in swing for us today. We still had not had Christmas with my dad and my sister's kiddos, so that was today. Before heading to his house, I did get in a workout. I did Step Blast and a full upper body workout using a pyramid style rep pattern of light weights at 12 reps, medium weights at 10 reps, heavy weight at 8 reps, then back down. Each muscle group was worked in a superset (e.g., chest flys into chest presses). Next on the agenda, another meal. Dad makes manicotti for Christmas lunch. Jason and I brought sauteed green beans with red onion, red bell peppers, and slivered almonds and homemade French bread rolls (I substitute some of the all-purpose flour with wheat flour and add ground flax seeds). My sister put together a very yummy, healthy salad. I'm happy to report that my niece (she's 5) likes my rolls so much she requested that I make some just for her to keep at her house. Melted my heart of course. You know that means I...