Turkey Day TRX Workout – Travel Ready

The TRX is one of my favorite pieces of equipment, and I recommend it to clients almost every single week. This super simple implement is amazing for creating full body workouts, using nothing but our bodyweight. Whether you workout at a gym or at home, incorporating TRX movements is a great way to increase your relative strength and improve stability/balance. Oh, and it’s really flipping fun. Today, in honor of Thanksgiving here in the states (I did a Thanksgiving workout last year too – try it out!), I’ve build a workout that requires only your TRX so that you can take your TRX workout with you anywhere.

TRX Workout

This workout was a reader request, and I’m more than happy to oblige, because the TRX is my go-to when I’m traveling (try out my other TRX workout, too!). It can be used to work your entire body (and doesn’t take up much space in a suitcase).

In fact, when I used to head up to the mountains, the TRX was my favorite piece of equipment. I’d throw the TRX up on the beam outside and do a full body workout. I’d do few movement, then run up and down the stairs leading to the cabin. So fun.

So, today’s TRX workout is inspired by the TRX workouts I did while traveling up to the mountains. It’s gonna work your entire body, with minimal equipment. I filmed the workout at the gym (for ease of camera angles) but this workout is 100% doable at home, using the TRX door attachment.

If you wanna stay on track with your fitness over the holidays while only training at home, you gotta join my #HolidayHIITNess challenge. Grab the details (and your spot) here.

Work your full body with just a TRX. TRX workout for women - TRX workout for beginners - TRX workout routine - TRX HIIT workout

Instructions & real time video demo

For this TRX workout, we’re focusing on strength training. I’m sharing 4 movements that you will do 10 reps each. To make this workout more challenging/metabolic, add 60s of cardio in between rounds. Complete this circuit 3-4 rounds through for an awesome full body workout in 20 minutes.

As always, I’m sharing a real time, follow along video of this workout so that you can workout with me. For exercise progressions and modifications, want this real time demo. I go through one round, in real time, with you, providing ways to make the workout easier and more challenging.

Doing your first (or best) push up: top 3 exercises to improve push up strength

When we think about our fitness goals, one of the most common ones I hear revolves around push ups. I hear from ladies all the time that they’re trying to achieve their first push up from their toes, working on their range of motion, or trying to crush a fancy push up variation. Even in my #ConsistentlyLean coaching group, many of the ladies are working on their push up goals.

And I get it.

Crushing a full push up is HARD. It requires tons of upper body and core strength. And as women, we do tend to have more lower body than upper body strength. But don’t read that as “I’m never going to be able to do push ups from my toes.” There are SO many ways to increase your relative strength enough to complete lots of different types of push ups (the triceps push up is one of my faves).

woman push up

I’ve worked with nearly 100 women online over the last year and have helped many of them achieve their push up goals. So today, I’m sharing my three favorite exercises to progress your push up (learn exactly how to implement them in my free #PushUpPower Blueprint).

 

But first, let’s talk form.

One of the biggest mistakes I see ladies make in the gym is doing push ups with crappy form. They’re on their toes, arching their backs, and barely moving their chests towards the ground.

I get it. There’s pride involved. We want to be able to do *real* push ups. But the truth is, our bodies don’t care if we are on our toes, knees, or up against a wall. Our bodies know the force exerted on the muscles. And with a push up, range of motion is queen. We’ve gotta make sure that we’re correctly progressing (here’s how to progress or regress any exercise) so that we are moving towards a full range of motion (think chest all the way to the ground while still engaging the core).

This is why I won’t default to having clients perform their push ups from their knees; the range of motion is different AND it does not engage the core muscles in the same way. Today, I’m gonna share my three favorite exercises to help you build push up strength so that you can do your first (or best!) push up. If you want me to break it all down for you and show you exactly what to do, check this out.

 

Before we get started…

If you’re working through an injury, follow the cardinal role of working out: don’t do anything that hurts! If you’re feeling pain, stop it.

However, if you’re feeling stiff, that could be a warm up or activation issue. It’s so incredibly important to warm up prior to exercising, but it’s something so many of us skip, because it feels like just another long set of exercises to do before we start our actual exercise. That’s why I warm up like this instead.

Additionally, it’s super important that we activate the muscles we’re about to work, prior to exercising. This (1) decreases the likelihood of injury and (2) helps our muscles work harder during the actual workout. Activation is so important that I specifically call it out in my DARR formula for effective workouts.

Alright.

Assuming now that we’re all warmed up, activated, and ready to go, here are my three favorite exercises to improve your push up strength.

Learn the 3 best exercises to improve your push up. push up challenge - how to do a push up - beginner push up - push up workout

Wall Push Up

If you’re just getting started with push ups, this is the best place to start (yes, instead of push ups from your knees). This exercise will build the strength you need while also engaging your core.

Elevated Push Up

Once wall push ups become too easy for you, it’s time to elevate your hands. By elevating your hands, the movement becomes quite a bit easier (while still forcing you to use your core muscles).

While you’re doing elevated push ups, you can definitely incorporate some push ups from your knees for variety.

Push Up Holds

Once you’ve mastered these push up variations, it’s time to start increasing the challenge. One of the best ways to do this is through push up holds.

By holding yourself at the bottom of the range of motion, you’ll build lots of strength so that you can do even more challenging variations. It’s super important NOT to arch your back while you hold, so be mindful of your form.

By incorporating these three exercises into your routine, you’ll definitely master the push up! Try adding one (or all) to your next workout. If you want a step by step guide, grab my push up blueprint. I’ll tell you exactly what to do and when to do it to get your first (or best!) push up in the next four weeks. Check out all the details here.

My 5 tips to create and implement a short effective workout routine. workout routine for weight loss - workout routine at home - full body workout routine

How to create a (short) effective workout routine – 5 tips

Sign ups are now open for #StressFreeStrength, my FREE 10 day fitness challenge to help you get back on track with your workouts, stress free! Crush 8 workouts over 10 days, and get a chance to win free coaching with me! Join in for free here!

I talk a lot about why it’s so important to workout intelligently and for less time (two reasons to shorten your workout today). But the truth is, I haven’t talked much about exactly how to do it!

Information and knowledge are all well and good but until we learn to implement, we’re stuck in the exact same spot. Honestly, I think this is why we are all still struggling – we have so much great information out there but nobody will take time to show us how to make it work for our own lives.

If I’m honest, I fell into this trap just a couple years ago. Back in early 2015, I knew I wanted to make a change to my workout routine and body composition, so I started researching.

I read one article saying HIIT workouts were the only way to lose weight, so I added an extra 20 minute workout onto my long run.

I saw that strength training workouts were the best way to change your body shape, so I completed 60+ minute BodyRock.tv workouts every morning.

It felt like I was doing everything *right,* listening to all the advice I found and still not seeing results. Talk about frustrating.

Looking back now, I see that my inability to create an effective workout routine was alllllll in the implementation (need help implementing? My #StressFreeStrength free challenge will teach you to get back on track with your workouts without any stress or obsession). Even though I had some of the core ideas right, I failed at creating an effective workout routine that would help me reach my goals.

So today, I’m gonna stop talking about WHY we should shorten our workouts to get more consistent (if you’re struggling with consistency, make sure you’re not making one of these mistakes) and talk more about HOW to implement a short, effective workout routine for yourself. Of course, if you want a done-for-you workout program, #SkipTheGym is always available for ya, but if you wanna DIY, these are my 5 pro tips.

5 tips to create your own short, effective workout routine

My 5 tips to create and implement a short effective workout routine. workout routine for weight loss - workout routine at home - full body workout routine

Focus on full body workouts

One of the biggest mistakes I see is focusing waaaay too much on small muscle groups. I blame this on Pinterest and all of the workout pins promising tone our flabby arms or spot reduce belly fat. We find a pin promising to get rid of bat wings, so we do an hour of triceps extensions and wonder why we still have fat on our arms. Yikes.

While there is some benefit in doing upper/lower body split workouts (example), when we’re aiming for a short effective workout routine, we gotta get efficient.

And full body workouts are efficient (see my full body workout archives here) because by working both your upper and lower body, you force your body to work harder during your workout. Working harder = more calories burned = more results

How to implement

Instead of doing workouts that focus on a single muscle group, work your entire body. Alternate between upper and lower body exercises within a single workout. This is how every #StressFreeStrength workout is set up.

Train with compound movements

A compound movement is an exercise that works multiple parts of your body at once. So, going back to our toned arms example, instead of simply doing a triceps extension or overhead press, we combine it with a lower body exercise to make it way harder.

Below is one of my favorite compound movements to incorporate into my workouts.

How to implement

Take a look at your workouts and identify exercises that are only working one muscle at a time, and sub out these movements for compound movements. Comment on my FB if you have questions or need help picking a new exercise.

Combine cardio and weight training

When it comes to an effective workout routine, we want to find ways to get our cardio and strength training in a single workout.

This saves time and can help speed up our results/push through plateaus.

How to implement

Do not read this tip as: add some strength training to your long cardio workout. That was the mistake I made that kept me struggling. Instead, you can do one of two things.

  1. Add a cardio finisher or primer to your strength workout. Think 5-10 minutes of super intense cardio intervals (like sprints) that you add to the beginning or end of your workout.
  2. Incorporate cardio exercises into your strength routine. Here is a workout where I do exactly that. You’ll notice it works your full body, uses compound movements, and combines cardio and strength.

Lift heavy for you

Doing strength training with weights that are too light for us is not gonna help us achieve any of our goals. In order to force our bodies to change (and show us the results we’re waiting for), we have to challenge them (AKA lift heavy).

How to implement

Grab heavy weights for YOU in that SPECIFIC exercise. It should be difficult to complete the last 2-3 reps of any exercise, and yes, that means you will ideally have multiple sets of weights.

I wrote an entire article on the topic, if you’d like more information on choosing the appropriate weight.

Keep it simple

If you’re doing tips 1-4, it’s time to stop stressing about the rest. Don’t worry about heart rate zones or the number of calories you’re burning. The more we focus on the small details, the more likely we will struggle with consistency

How to implement

If you’re overwhelmed by all the things, pick ONE of these tips to incorporate into your workout routine this week. See how that goes, them add more the following week. Slow, small changes ARE enough.

Ready to get started with a short effective workout routine? Let me do all the set up for you. If you’re ready to dial it in but don’t know where to start or how to get back on track without getting super obsessive about it, #StressFreeStrength is for you.

#StressFreeStrength is unique, because I’m gonna show you exactly how to structure your workouts in a way that keeps you from getting stressed out. The goal is to crush 8 workouts (all 30 minutes or less and doable at home) over 10 days, and every lady who completes all 8 will be put in the running to win free coaching with me.

We get started on Saturday September 9 (yep Saturday!) so sign up ASAP here.

Full body TRX HIIT workout for women. TRX workout for beginners. TRX workout at home.

TRX HIIT Workout – Bodyweight & At Home

When it comes to versatile and portable equipment, the TRX is second to none. This super simple implement is amazing for creating full body workouts, using nothing but our bodyweight. Whether you workout at a gym or at home, incorporating TRX movements is a great way to increase your relative strength and improve stability/balance. Oh, and it’s really flipping fun. Today, I’m sharing my favorite TRX HIIT workout so that you can train with the TRX anywhere.

TRX HIIT Workout

When I’m traveling, my TRX is my go-to piece of exercise equipment, because it can be used to work your entire body (and doesn’t take up much space in a suitcase).

In fact, when I went to Ireland back in 2015 for work, the TRX was all I had. I was in a foreign country, without access to a gym or any other workout equipment. For 10 days, I did a TRX HIIT workout almost every day.

I’d wake up early, roll out of bed, grab my TRX, and hang it up in the door, using the door attachment. I’d scour YouTube and Pinterest for workout inspiration until I found a TRX HIIT workout that looked fun.

Today’s workout is inspired by the TRX HIIT workouts I would do in my corporate apartment in Ireland. It’s gonna work your entire body, with minimal equipment. I filmed the workout at the gym (for ease of camera angles) but this workout is 100% doable at home, using the TRX door attachment.

Full body TRX HIIT workout for women. TRX workout for beginners. TRX workout at home.

Instructions & real time video demo

For this TRX HIIT workout, we’re combining strength movements and cardio portions for maximum results.  We’ve got four full body strength exercises and cardio intervals in between.

We’ll perform 10 reps of each strength exercise before moving into 10 burpees. If burpees are too challenging, substitute a 60s of cardio movement (high knees, jump rope, etc) of your choice. 

As always, I’m sharing a real time, follow along video of this workout so that you can workout with me. For exercise progressions and modifications, want this real time demo. I go through one round, in real time, with you, providing ways to make the workout easier and more challenging.

Complete this circuit 3-4 rounds through for an awesome full body workout.

5 things buying a house taught me about fitness

If you’ve been following me on Instagram, you know that a huge part of my summer was buying our first condo. They accepted our offer in May. We moved in June. We did renovations and updates all throughout July. And now, my lovely friends, it’s August, we’ve made our first mortgage payment, and we’re finally starting to settle in.

We’re almost two months into homeownership, and I already feel like I’ve learned SO much in the process. And I’m not just talking about how to tile a floor, paint a wall, install baseboard, or stain a bathroom cabinet (although I’ll happily talk your ear off about those things). I’m talking about those *real* life lessons that we only learn through a lot of struggle.

So today, I wanna share those with you, because I’ve realized they’re actually super related to nutrition and fitness motivation.

5 things buying a house taught me about fitness motivation

After buying a house, I had some serious realizations that applied to fitness too. Sharing them! fitness motivation - fitness motivation quotes - fitness motivation ideas - fitness motivation meme

We can’t have it all

When we moved into our condo, I wanted to make it our own. It felt like we were crashing in someone else’s house. I immediately wanted to change absolutely everything.

As we sat down to come up with a game plan for updating our home, it became clear that we didn’t have enough time, money, or skill to do it all right now.

We couldn’t hire someone to paint the entire space AND rip up the carpet. 

We couldn’t pay for updates to both bathrooms immediately after dropping our savings on a downpayment. 

Laying down grass in the middle of the summer was just not gonna work.

Writing this now, I know it sounds silly and unrealistic, but in the moment, I wanted to do literally all the things. But the last couple months have shown me that everything is tradeoffs.

We have to choose the things that are most important to us in the moment and go from there.

And this is SO true for fitness, isn’t it? We all want to lose weight, build muscle, run faster, get stronger, and complete our first marathon.

Life is about priorities and tradeoffs.

Is losing weight more important than running a marathon?

Is running faster more important than building muscle?

All of our goals are totally valid, and it’s important to set goals, but we have to be able to prioritize the things we want in the moment and what can wait.

Take a look at your approach to fitness right now, and start prioritizing those goals.

The journey is never over

As we began making changes to our home, I thought I would begin to feel at peace and ready to stop.

Yeah.

The opposite happened.

As we made changes, I continually became aware of more changes I wanted to make. I’m told that this is the reality of a homeowner: always wanting to improve and work on your home.

This reminded me a LOT of our fitness journeys. As we start seeing results and feeling better, we get addicted. We want to keep doing it.

And even though we think that our fitness journey is gonna end when we lose 10lbs/run that first marathon/squat X weight, it never does.

It becomes part of our lifestyle and who we are, same as homeownership.

Perfect is an illusion

As we’re taking before and after pictures of our home and sharing them with friends and family, I’m amazed by the responses. I keep hearing things like: it looks perfect, you did such a great job, you must be so proud, etc etc etc.

And don’t get me wrong. I am incredibly proud and love everything we’ve changed about our home.

But it is far from perfect.

I see the spots where the tile isn’t 100% level. I notice the baseboard corner that is definitely not straight. It’s hard for me to ignore the water spots on the back of the counter.

I nitpick absolutely everything, because it is MINE. And isn’t this the same when it comes to fitness, nutrition, and all the social media representations of it?

We are so much harder on ourselves than others, and I think it’s important to remember that what we see is almost never the reality. It’s also been a great reminder to be more gentle with myself: perfect is impossible, and we’ve gotta remember that when viewing others’ social media highlights.

Patience is perhaps the most important virtue (that I don’t have)

Holy f. When we moved in, I wanted the walls painted, bathroom redone, and carpet pulled up YESTERDAY. Each day has been an exercise in waiting (im)patiently for the things I want.

And of course, life is always there to encourage our personal growth.

The bathroom shelves are still not done.

The flooring we ordered from Home Depot was never actually ordered and arrived 2 days late. 

Half of our furniture didn’t fit through the office door.

And I’ve had to learn to deal with it, accept the process and let go of the things I can’t control. Because, by the time our floors were finished, the desk was in the office, and our bathroom was functional again, it was worth the wait.

Same thing with fitness motivation, no?

We want all the results, right now, but that’s just impossible. We’ve gotta work towards the things that we want, and be patient enough to give it time.

Never sacrifice your life for your goals

When we first moved in (and for most of June/July if I’m being real), all I did was work on the house. I would get up in the morning, write, paint, and work out. Then, as soon as I got home from work, I’d change into my grubby clothes and start painting again.

There were quite a few nights that Andrew and I argued over whether we should have a drink and relax or work on painting/cleaning/moving.

You can probably guess my vote 😀

But as time wore on, I started to figure out that there was no rush. This is my life now, and work will always be there. As a friend of mine said, that’s why we signed a 30 year mortgage. So I started to slow down (not as much as Andrew would like but hey, baby steps), take a few breaks, and actually go out for drinks/dinner again.

And honestly, this reminded me SO much of our fitness and nutrition journeys.

We all want to get to the finish line as fast as possible, so we’re often willing to skip out on drinks with our friends, dinner with family, or an afternoon of hanging out by the pool instead of meal prepping.

But it is SO not worth it.

We’re here to live our lives, not restrict ourselves to a tiny box in the name of our goals.

So if you’re trying to reach some fitness or nutrition/body goals, take a second to ask yourself if you’re truly living your life or if it’s taken a back seat to reaching those goals.

It’s not a race to the finish line. We’re never gonna achieve “perfect” (here’s what I recommend instead). This journey is never over.

So we might as well enjoy the ride.

I hope these truths help you with your fitness motivation, and frankly, your life! Coming to terms with these concepts has been a huge part of my summer, and I wanted to make sure to share out what I’ve learned. If you want more fitness, nutrition, and mindset nuggets, join my email tribe. I share all my best stuff with my email buddies on Thursday mornings. Join the conversation!

Five things that have changed the way I think about exercise

We believe morning workouts are the only way to go; we can’t understand how anyone could hit the gym in the evening. Or maybe we hear coworkers talking nonstop about SoulCycle and can’t understand why they would ever spend $35 for a cardio class. Or maybe we see the CrossFit games on TV and think those, those are the athletes to emulate.

We all think about fitness and exercise but we rarely stop to think about why we think the way we do.

Almost a year ago, I shared one of my most popular posts yet. In it, I chatted about the five things that radically shifted how thought about food, eating, and nutrition. It was such a popular post that I wanted to switch gears about talk about exercise.

Below are five events or milestones in my life that have impacted my fitness and my overall approach to exercise. Some are more serious than others but they’ve all changed me into the coach I am today.

Five things that have changed my approach to fitness. Exercise. At home exercise.

Five things that have changed my approach to fitness

Competing in half marathons

Running was my first love. As a chubby middle schooler, when I discovered there was a sport allowing me to run for extended periods of time without having to throw/kick/catch anything, I was hooked. I vividly remember going to run club at 6am…as a thirteen year old! High school cross country & track filled my days. Even when traveling, going on service trips, or during the off season, I would throw on my shoes and just go for miles. It provided me a calm I had yet to experience in any other part of my life.

By the time I got to college, I realized I was pretty good at it, too. I started racing in competitive half marathons and even placed second in my age category.

April 2013

Running competitively taught me how to think about fitness from a performance mindset. It taught me how to set goals and work to reach them. These are all skills that I still use today, in my and my clients’ fitness journeys.

Discovering strength training

As I mentioned, in high school and most of college, all I did was cardio. I was queen of the long run, treadmill, and elliptical.

Because of this, I constantly exercised to burn calories; that was all I could ever think of.

But when I started lifting weights, I realized there was something much more important than burning: building. Calories stopped being those pesky things I needed to get rid of, and they became the fuel I needed to change my body. Strength training gave me a way to build myself up, instead of always trying to be smaller.

Completing P90x3

When I originally started lifting, my workouts were long. I would do sixty minute lifting workouts, because I believed that if it wasn’t an hour long workout, it didn’t count.

Towards the end of my college career, Andrew and I decided to try P90X3, which included 6 30 minute workouts per week. It was my first exposure to shorter workouts that still could give results.

I’m not and never will be a Beachbody coach but I’m grateful that I discovered the program so that I could finally quit the idea that I had to workout for a full hour.

Being put on bedrest

In the summer of 2013, I was in an exceptionally unhealthy place. I was working out two+ hours a day, eating nowhere close to enough, and constantly thinking about my body, trying to get smaller and smaller.

I can vividly remember dragging myself away from the beach on vacation with my family and Andrew to get in my second workout of the day. It was so hot that I was wearing just a sports bra and shorts, barefoot, doing my second Insanity DVD of the day.

I called out to my mom, “It’s just 20 minutes. I’ll be there soon.”

In my heart, I wanted to be out there, watching the sun go down with the people I loved, but I couldn’t pull myself away, so sure that I would gain weight on this vacation if I didn’t do my two workouts per day.

Almost as soon as we got back from that vacation, my doctor told me I had to stay in bed for three days, no exercise at all. My heart was not stable enough to handle the incredible amount of stress I was putting on it. I could either do the bed rest at home or go into the hospital.

Well shit.

Real quick I had to rethink my approach to eating and moving. This rude awakening was what I needed to stop restricting and start moving towards eating disorder recovery. It was one of the hardest times of my life.

Becoming a personal trainer

I’ve always been super interested in fitness. I had lots of knowledge bouncing around in my head but didn’t exactly know how to apply it or how to use it to help others. Becoming a NASM CPT in May of 2016 helped me implement my knowledge and love of movement to help others.

Fitness is such a big topic, and we often have thoughts without fully understanding why we feel the way we do. That’s why it’s so important to break it all down. When we understand why we feel the way we do, we’re better able to make a change.

If you’d like to shift the way you think about fitness, I’d LOVE to share free workouts with you. I’m currently beta testing my newest workout program, #SkipTheGym. For the month of July, I’m sending out free weekly workouts so that we can all learn to stay more consistent with our workouts, without ever having to set foot in the gym. Grab all the deets (and your first workout) here!

3 reasons to skip your Monday workout

Your alarm clock sounds on Monday morning, and it’s way too early. The weekend went way too fast, and you’re still dead tired. Still in denial, you reach for your phone to scroll through Instagram to help you wake up. As you scroll through the countless images, you’re flooded with pictures of men and women dragging themselves to the gym on Monday morning, always tagged with #nevermissamonday. After seeing these images, you wonder if you should crush your workout, even though you’re exhausted.

We’ve all been there. Whether it’s a little too much fun over the weekend or a lack of motivation, we don’t always feel like working out on the first day of a work (or school) week. And even as I see trainers across the internet touting the importance of nevering missing a Monday, I completely disagree and often tell my clients to completely ignore the #nevermissamonday hype. I completely disagree because I’ve struggled with the obsession that comes with believing missing a single day will derail our progress.

I remember one Monday morning in particular; I had recently graduated college, started a new job, and was living with my boyfriend. We had had friends over to our apartment the night before. We drank wine, watched movies, and had an awesome time. When I rolled over to look at the clock, I felt nothing but exhaustion. The idea of dragging myself out onto the pavement to run five miles sounded like torture. But when I walked into the bathroom and looked in the mirror, I knew I was going to go anyway, because there was no way I was going to let myself miss that workout. For years, this is how I lived.

3 reasons to skip your Monday workout

Monday workout motivation. Monday workout quotes. Monday workout at home. Monday workout inspiration.

So, now, as a personal trainer and nutrition coach, I work with women all across the United States to help them change their bodies without any obsession or extra stress. And even though #nevermissamonday encourages accountability and motivation on the days we’re dragging, it also:

Encourages an ‘all or nothing’ mentality

Central to the #nevermissamonday mentality is that we’re either working out/active/good/on track or we’re completely off the wagon. So if we miss our workout, we might as well eat fast food for the rest of the day, right?

Yeah. No.

Maybe we don’t feel like a full workout but can squeeze in a longer walk with our dogs. Or maybe we need an extra rest day, so we focus on cooking healthy, delicious meals.

It’s never all or nothing, and we can have a healthy Monday without an intense workout.

Maybe, all you have time for is a quick #PushUpPower circuit to improve your push up strength. And that’s totally okay, too.

Ignores the importance of listening to your body

Let’s be real. Sometimes, we just need a break. An extra rest day can actually be better than a workout when our bodies are wrecked or we’re super stressed. When we stop listening to our bodies, we set ourselves up for problems in the long term, including overtraining, injury, or illness. This is definitely not worth it.

dynamic stretching

Listening to our bodies can be tough. Here are my three ways to listen to your body when you don’t know how.

Hands over our power and motivation to a ‘day’

I think what bothers me most about #nevermissamonday is the insinuation that if we skip a Monday workout, we’ve somehow doomed the rest of the week. There’s no reason that missing your Monday workout is more detrimental to your progress than skipping a Wednesday workout.

At its core, we’ve got to view each day is its own separate entity. This empowers us to make a decision of what’s best for us in that moment. Some Mondays, we are ready to go; others require a little patience and ease. Both are okay, and neither dictates the outcome of the rest of your week.

So the next time Monday comes around and working out isn’t top of our priority list [make sure you’re not making these consistency mistakes, too], we all need to ask ourselves one question: why?

Exhausted or hurting? Yes. 

Sick? Yes.

Stressed out by every other part of your life? Yes.

Bored of your current routine and just kinda don’t feel like it? Probably not. Do something completely different to mix it up, like focus on your push up strength for a month in #PushUpPower!

Because we are all on a long-term fitness journey, it’s important to remember that no one workout is separating us from success or failure. Whether or not your balanced approach to fitness it includes this Monday’s workout is irrelevant. As long as you find what works for you, you’re golden.

Single Kettlebell Workout – 6 minutes per round

You’re looking to stay more consistent with your workouts when you don’t have the time to go to the gym. #SkipTheGym could be a great fit. Try it out for free. 

Sometimes, we just need a workout that doesn’t require a ton of equipment. Whether we’re traveling, have to work out at home instead of hitting the gym, or don’t have much workout equipment available to us, having bodyweight (see all my bodyweight workouts here) and limited equipment workouts in our arsenal can help us be so much more consistent with working out.

Without them, we can slip into what I call the “fuck it” mindset. You know what I’m talking about, that moment when we’re weighing trying to fit in a workout vs. crashing on the couch to watch a few Criminal Minds reruns with a can of Mike’s HardER Lemonade, and we go “f it, I’m skipping my workout today.” (Are you making one of the top 3 workout consistency mistakes?!)

I get it. Just a couple weeks ago, Andrew and I were moving into our new condo (learn the full story on my recent IG post). We were painting, moving heavy stuff, herding the dogs, and trying to figure out why the guest bathroom toilet was flushing so dang slowly…all in 100ºF heat. Carting my crazy home gym equipment from our old apartment was the last thing I wanted to do.

I could easily have gone into that “fuck it” place, skipped my workout, and been done. But, instead, I grabbed just one piece of equipment—my kettlebell—and crushed the workout I’m sharing with you today (get free workouts delivered to your inbox every single week for the month of July here).

I had tested it out at our family cabin, and let me tell you, I absolutely loved it. It’s super simple, quick, and will work your entire body. And the best part? You can complete the workout with barely any equipment.

Full body single kettlebell workout breakdown

Full body kettlebell workout. Kettlebell workout video. Fat burning kettlebell workout.

The workout has six exercises that you’ll do for 12 reps each. In between each exercise, we’ll complete 12 kettlebell swings. The kettlebell swings are great for bringing our heart rate up within this strength workout.

Follow along with me real time in this video and repeat the video 2-3x, depending on how much time you have.

This workout is perfect if you’re traveling for the 4th of July and don’t wanna carry around a bunch of equipment. Complete this kettlebell workout with a single kettlebell or dumbbell.

If you enjoyed this workout and want more free workouts, sign up to beta test my newest program, #SkipTheGym. For the month of July, I’ll be sending you free weekly workouts until the program drops on August 1. Grab more info (and get free workouts) here.

Full Body, Bodyweight Stair Workout

Sign ups are now open for #StressFreeStrength, my FREE 10 day fitness challenge to help you get back on track with your workouts, stress free! Crush 8 workouts over 10 days, and get a chance to win free coaching with me! Join in for free here!

When we are pressed for time and have zero equipment, sometimes it’s best to turn to the things that are already around us. Whether traveling or at home, we often aren’t far away from a set of stairs. So that kind of makes it the perfect piece of workout equipment, doesn’t it? That’s why I decided to share today’s newest full body stair workout.

It’s been a while since I’ve shared a workout, so after Andrew and my trip to Healdsburg (see the shenanigans on Instagram), I wanted to create a workout we can do while traveling.

As I started thinking about the workout I wanted to create, I started thinking about the time in high school I went to Washington DC on a class trip. Thousands of high schoolers flocked to DC to see the 2008 election. Apparently, my school had worked out some sort of agreement with the hotel that barred the students from using the hotel gym. Now, I was in the throws of my eating disorder and absolutely panicked at not being able to work out. We were seeing museums and sitting in buses all day. There was no way I wasn’t working out.

I remember weighing the options in my mind and settling on using the stairs. I was so scared to wake up my roommates that I simply walked up and down ten flights of stairs for an hour.

Looking back now, I had options (quick bodyweight circuit in the hallway anyone?) but this memory got me inspired to create a workout JUST using the stairs. I’m sharing that workout with you, today.

What is it?

Today’s stair workout will work your entire body. One round will take about 6 minutes to complete, and I recommend completing 2-3 rounds for a full workout.

Today's full body bodyweight stair workout will work your entire body. One round will take about 6 minutes to complete, and I recommend completing 2-3 rounds for a full workout.

As always, be sure to incorporate a warm up and some activation per the DARR Formula for Effective Workouts.

If you’d like to follow along with me, you can use one of my favorite warm up routines.

What do I need to complete this stair workout?

You’ll need a flight of stairs. That’s it! I’m using the stairs (there are 12 steps) leading up to my second story apartment

If you have more stairs (like a set of bleachers), that works too. I’d suggest breaking up the exercises into reps of 12-16.

How should I incorporate this stair workout into my routine?

This stair workout incorporates both conditioning and a bit of strength training. Given that we’re not lifting super heavy weights, you can include this workout 2-3x per week in your workout plan (learn more about how I create my workout plans here).

As always, take it to your level. I’ll provide modifications and form cues in the demo video below. If you’re looking to progress this workout without adding any equipment, I’ll show you how here.

Let me know if you have questions! I hope you enjoy this one (more bodyweight workouts here) as much as I did!

If you’re ready to dial it in but don’t know where to start or how to get back on track without getting super obsessive about it, #StressFreeStrength is for you.

#StressFreeStrength is unique, because I’m gonna show you exactly how to structure your workouts in a way that keeps you from getting stressed out. The goal is to crush 8 workouts (all 30 minutes or less and doable at home) over 10 days, and every lady who completes all 8 will be put in the running to win free coaching with me.

We get started on Saturday September 9 (yep Saturday!) so sign up ASAP here.

What’s your workout today!?

What if you really hate working out?

Exercise. It’s either a passion, source of enjoyment, or the bane of our existence. There doesn’t seem to be much of a middle ground. But whether we hate working out or love it, we know it has tons of benefits.

So when I got an email from a woman earlier this week saying she knows she should be more active but she hates working out, I felt compelled to write about the topic.

As a personal trainer and nutrition coach, I work with women all around the world to help them get more consistent with their workouts and nutrition without becoming obsessive. And the truth is, not all of them come to me loving fitness [start with my free fitness challenge if you want some guidance]. So sometimes, we have to work through why they aren’t wanting to exercise.

Through working with lots of women, I’ve found that asking three simple questions can help us be more consistent with our workouts even if we’re not currently enjoying them.

Three questions to ask yourself if you’re hating your workouts

Do you hate working out? Through working with lots of women, I've found that asking three simple questions can help us be more consistent with our workouts even if we're not currently enjoying them.

Do you have a skills based goal?

Often, we exercise without specific goals. We try to drag ourselves to the gym because it’s “good for us” but we have no real reason for being there. That’s where skills based goals come into play.

A key way to achieve long term fitness motivation is to focus on building skill competency. In other words, emphasize skill development in your workouts. By picking a new sport or skill, you’ll set goals that revolve around improving yourself. This is HUGE with adult exercisers, because research shows that skill development is strongly correlated with greater exercise participation over the long term.

Spend some time thinking of a skill you want to develop and make a plan. This could include joining an adult sports league, mastering a tough movement pattern (like maybe a Turkish Get-Up), or increasing your squat weight.

Are you focusing only on outcomes?

Outcomes goals are the most common type of goal, right? We workout because we want to lose 10lbs, fit into our skinny jeans without sucking our stomachs in, or rock that LBD for our high school reunion. But what about when we reach (or fail to reach) those goals?

I’ll tell you…we start to hate our workouts.

I’m not saying to throw away outcome goals all together, in fact, they help you get started, but if you also work to value the actual act of exercising, you’ll achieve much more long term success.

Start thinking about all the positives that come with working out. These will be super individualized and personal but some examples of how to focus on the actual act of working out include mantras like:

  • Doing circuit workouts are fun/enjoyable.
  • I love improving my kettlebell skills.
  • By working out, I’ll be able to stay active for the rest of my life.
  • I build a community of friends through my workouts.

To get your personal mantras, ask yourself questions like:

  • How does exercise help me live the life I want?
  • What do I enjoy about working out?
  • How am I building social connections through working out?
  • How does exercise make me feel?

Are you not moving in a way that brings you joy?

Too often, I talk with women who are doing workouts that bore the crap out of them because they think they’re what they *should* be doing.  Their old personal trainer said HIIT was best for fat loss. They read on Tone It Up that we have to lift itty-bitty weights. BodyRockTV says intensity is key to getting results. So they drag themselves to the gym to do the next popular workout…even if they hate it.

Lovely, this just won’t work. If consistency with working out is our goal, we gotta move in ways that bring us joy so we actually want to keep moving.

It’s time we stop punishing ourselves with movement and find ways of working out that bring us joy. When we actually enjoy the process of what we’re doing, motivation stops becoming an issue (see the research/my take on it here) and consistency comes naturally (see the three most common workout consistency mistakes here).

If you wanna refresh your workout routine and try new workouts, join my #SkipTheGym beta test group. #SkipTheGym is the at-home workout solution for the busy woman who finds herself inconsistent with her workouts because she can’t always get to the gym or fit in a 60 minute sweat sesh. Grab all the details and get your free workouts here.