Holiday Workout Plan – 7 Days of Bodyweight Workouts

Happy (almost)December! In honor of the busiest month of the year, I wanted to share out a weekly workout plan that you can use all December long.

When we are slammed at work, traveling to see family, or facing back-to-back holiday parties, fitting in a workout seems like the last thing we wanna do. But at the same time, a quick workout can set the tone for our entire day. In fact, I strongly encourage my coaching clients to emphasize consistency with their workouts above all else during the holidays.

Why?

Because it’s the ONE thing we can truly control.

In a time where many of our meals are outside the norm, it helps to focus on our fitness. This focus allows us to get a few victories under our belts so that we can have more motivation to take on challenging eating situations.

That’s why I’ve created this super simple holiday workout plan, so that you can take it with you anytime you’re traveling (or just plain busy) this holiday season. You can repeat this workout plan for 2-3 weeks, just be sure that you are progressing the movements as best you can (here’s how to do it with equipment and here’s how to do it without).

Every workout in this holiday workout plan is bodyweight only, so you can workout absolutely anywhere. If you wanna add equipment, go ahead but it’s not at all required for these workouts.

Let’s get to it.

Your Holiday Workout Plan

Day 1: Bodyweight Stair Workout

Full breakdown

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.

Day 2: Burpee/Lunge Ladder Workout

Full breakdown

 

A ascending ladder just means that you will start with 1 rep of one exercise and 10 reps of the other, adding 1 rep to the first exercise and subtracting 1 rep from the other until reaching the allotted number of reps. For example, with this workout, you will complete 1 burpee and 10 jump lunge (per leg) in the first round. Rest as needed. Then complete 2 burpees and 9 jump lunges (per leg).

Day 3: Turkey Day Full Body Workout

Full breakdown

This workout will be performed in a circuit style and works your full body. You will do each bodyweight strength exercise for 50 seconds, rest for 10 seconds, and then you'll move into 30 seconds of your cardio move of choice (skipping, high knees, burpees, etc) before transitioning into the next strength exercise. The goal of this style is to combine cardio and strength to maximize your results.

Day 4: Rest/Recovery OR Glute Activation Workout

Full breakdown

My plan is to use this sequence as a warm up before strength sessions. I also encourage you to add it to your mobility routine to make sure your whole body is properly mobilized and stabilized.

Day 5: Halloween Inspired Full Body Workout

Full breakdown

My treat for you is a bodyweight halloween workout you can do absolutely anywhere. Bodyweight workouts are possibly the most effective way to improve your relative strength while also getting a cardio burn. And I'm all about improving that relative strength! That being said, the other key benefit of incorporating bodyweight training into your routine, especially if you would otherwise skip a workout, is that you can get your sweat on anywhere.

Day 6: Sprints + Core Circuit

Full breakdown

Looking for a new core workout? This ab workout will get you wedding ready in no time. And, let's be real, this is not your typical six pack sit up workout, because I'm all about results. And in order to change your physique, we've got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat.

Looking for a new core workout? This ab workout will get you wedding ready in no time. And, let's be real, this is not your typical six pack sit up workout, because I'm all about results. And in order to change your physique, we've got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat.

Day 7: REST!

Here’s why rest is so so important…

If you want more fun, short, and effective workouts that can be done at home, #SkipTheGym might be a great fit for you. Try out a free workout & get a sample meal plan bonus here.

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.

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.

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, grab a free #SkipTheGym workout (and a free three day meal plan) 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!?

dynamic stretching

How to create the best 20 minute workout

We head to the gym or lace up our running shoes most days. Maybe we’re 100% consistent with our workouts or maybe we’re still struggling to build that habit. But either way, we can all identify with the nagging question: did I do enough?

I talk with women all the time who tell me they’re hitting the gym, getting consistent, but they never feel like they’ve done enough. When they get home, they are constantly beating themselves up, wondering if they should have done more, pushed harder, or stayed longer.

They’re never finishing a workout feeling awesome. And that sucks, right? This makes working out 10000000x less fun AND it makes makes staying consistent with our workouts even more difficult. (are you making one of the top 3 workout consistency mistakes?

I get it. When I first graduated college and started trying to make changes to my body composition, I was working out a TON. I did at least two BodyRockTV or FitnessBlender workouts per day and ran three days a week. I remember waking up at 6am, rolling out of bed, and grabbing my computer to choose my daily workout. First, I filtered out the ‘too easy’ workouts (anything level 1-4). Then, I reviewed the level 5 (or most advanced) FitnessBlender workouts and picked 2-3 to complete that morning. Even after killing myself for an hour, I would feel like I should have worked harder or done more. It was an awful feeling.

So, with lots of experimentation, I’ve found a formula for creating the best 20 minute workout, and I’m sharing it today. I’ve found that the best 20 minute workouts have four components, so  if we include these, we can rest assured we’ve created the best 20 minute workout out there and stop questioning whether we’ve done enough.

Why 20 minutes?

When we’re training for RESULTS (whether aesthetic or performance), intensity trumps duration. When we work out for short periods of time, we are able to push harder and challenge our bodies more than if we drag ourselves through a 60 minute session.

By implementing 20 minute workouts into our routines, we stop making the “I don’t have time” excuse. Through working with women around the world, I’ve found that the 20-30 minute workout is a #ConsistencyKey (a high impact behavior that make us significantly more consistent).

With that, let’s see this formula for the best 20 minute workout, shall we?

The DARR Formula for creating the best 20 minute workout

So, with lots of experimentation, I've found a formula for creating the best 20 minute workout, and I'm sharing it today. I've found that the best 20 minute workouts have four components, so if we include these, we can rest assured we've created the best 20 minute workout out there and stop questioning whether we've done enough.

Dynamic warm up

When we’re pressed for time, our default is to skip the warm up (*I’m guilty of this*). This is a big no-no.

Warm ups decrease likelihood of injury and help our bodies prepare for intense movement.

If we don’t have time, just include 2 minutes of dynamic stretching and light cardio (think jumping jacks, high knees).

dynamic stretching

Activation round

OK. We’ve used 2 minutes for our warm up. 18 minutes to go in the best 20 minute workout. The next step of the DARR Formula is activating the muscle groups to be used in the workout. With DARR, we focus on full body workouts, so I recommend choosing 1-2 movements per muscle group (listed below).

Lower body

Glute bridges

Glute bridge marching

Bodyweight squats

Bodyweight lateral lunges

Upper body

Arm swings

Arm circles

Elevated push ups

Core

Bird dog

Toe taps

Dead bug

Plank

Alternatively, you can go through one round of my general warm up or my glute and core activation warm up. Both incorporate the dynamic warm up and activation elements.

Resistance training

When pressed for time, we want to make the most of the time we have. So for the remaining 16 minutes of our workout, we will do some high intensity resistance training. My favorite way to do this is implementing Metabolic Effect’s Rest Based Training (RBT) principle (see more here). With RBT, we work as hard as we possibly can for the prescribed interval, resting only as needed.

The simplest way to do this is to do a 4×4 circuit: four exercises (1 total body, 1 lower body, 1 upper body, and 1 core exercise), 1 minute per exercise, four times through.

Alternatively, below are a couple of my favorite full body workouts that you can use for the resistance training portion of the workout.

My go-to full body workout

25th birthday inspired full body workout

10 minute full body ladder workout

Full body chained complex workout

Metabolic conditioning full body workout

Recover

Here’s our bonus section. Before we get on with our days, the best 20 minute workout’s gotta include some sort of recovery or cool down.

Foam rolling, stretching, and dog walking are my favorite forms of post workout recovery. Even when pressed for time, taking just a few minute to breath deeply and take a walk can make a huge difference to your performance longer term.

Use the DARR Formula to create the best 20 minute workout out there, and let me know how it goes!

So, with lots of experimentation, I've found a formula for creating the best 20 minute workout, and I'm sharing it today. I've found that the best 20 minute workouts have four components, so if we include these, we can rest assured we've created the best 20 minute workout out there and stop questioning whether we've done enough.

Each month, I share an exclusive DARR workout with my tribe. If you wanna get free workouts that are effective and results driven, join my tribe. I’m sending out the next one soon!

What’s your favorite 20 minute workout? 

Three workout mistakes that are keeping you inconsistent

Struggling to stay consistent with our workout routine sucks. Sometimes we’re on it. Our workouts fit perfectly into our schedule, our motivation is high, and we’ve got tons of energy. All is good. Until, suddenly, out of nowhere, we’re sitting on the couch watching the Bachelor, realizing it’s been two weeks since we last hit the gym.

Whoops.

I get it. I hear from women all the time who are working so hard to get consistent with their fitness. They know that eating healthy and exercising is “good for us” but they can have a hard time implementing. They buy countless online training programs, download free workout templates, and sign up for Classpass (see why you’re not getting the results you want here), believing that this time will be different, but they’re still missing workouts. (If this sounds like you, the #GoldilocksFitness Program is a gamechanger).

In our minds, it shouldn’t be so difficult. We shouldn’t continue to struggle even when we *know* working out is super important–and even a priority.

Well, I’ve found that we struggle to make our workouts consistent, because we’re making the same we’re-doing-the-best-we-can-and-trying-to-do-all-the-right-things kind of mistakes over and over.

No more.

Today, I’m sharing the top three workout mistakes that are keeping us from consistency in our workouts AND how to overcome each workout mistake using a #ConsistencyKey. A #ConsistencyKey is a high-impact behavior that makes a huge impact on our ability to be consistent. If you’re new to exercise or struggling to get consistent once and for all, it’s time to check yourself.

Three common workout mistakes that keep us inconsistent

Still missing workouts? Check yourself. Are you making one of these mistakes? #3 was the hardest one for me to fix!

Workout mistake #1: we’re doing workouts we don’t love

Our old personal trainer said HIIT was best for fat loss. We read on Tone It Up that we have to lift itty-bitty weights. BodyRockTV says intensity is key to getting results. [Insert source here] said we need to do [insert workout here], so we drag ourselves to the gym to do the next popular workout…even if we hate it.

Lovely, this just isn’t worth it. If consistency is our goal, we gotta move in ways that bring us joy so we actually want to keep moving.

#ConsistentKey Solution: Change it up!

Just a couple weeks ago, I was checking in with a client of mine who was scared to let me know she wasn’t super excited about doing a particular workout in her program. She told me “I know it’s good for me, so I do it anyway.”

Full stop.

Instead of preaching the benefits of a particular style of workout, we pivoted, discussed her exact goals for the next two weeks, and created a new plan she was actually excited about. And you know what? She crushed every single workout in that new phase.

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.

Workout mistake #2: we’re don’t have a plan

When consistency becomes an issue, self-discipline or willpower will never be our solution. Too often, we try relying on self-discipline, which sets us up to fail.

Instead, I’m a huge proponent of doing all things nutrition and fitness without any willpower and with a lot of planning. It sounds so simple but it’s true. We don’t just skip work meetings because we’re tired. We don’t no-show dinner with friends because we’re stressed about school (well most of the time). But we do this with our workouts all the time.

This is why the #GoldilocksFitness Program provides a done-for-you workout calendar so that missing your workouts is nearly impossible. But, if you wanna do it on your own, keep reading!

#ConsistentKey Solution: 3 S Formula for Consistency

By implementing this formula [read the full breakdown here], missing workouts will be a thing of the past.

Schedule

As with anything else in life, failing to plan is essentially planning to fail. So, when it comes to our workouts, we’ve got to schedule them. I recommend taking 10 minutes every Sunday to review the upcoming week and insert workouts into particular dates and times.

Start ahead

While having a plan is definitely helpful, we need to take it one step further and really prepare for each workout sesh. I take it a step further and start ahead mentally by asking myself the following questions before every workout:

What exercises are included in my workout?

Do I need any modifications? Progressions?

What’s my goal for the workout?

How much time will I need to complete the workout?

Stay accountable

It’s incredibly valuable to have someone hold us accountable for the workouts we want to complete. A simple social media check-in can be sufficient but I like to take it a step further. This is why I incorporate accountability elements in every single program I do. Accountability is SO important to our long term consistency success.

Workout mistake #3: we’re forcing ourselves to abide by the “60 minute workout rule”

For years, I believed that I had to exercise for an hour in order for it to *count.* If I couldn’t get in a 60 minute sweat sesh, I’d skip my workout.

I remember waking up late for class in college and realizing I didn’t have enough time for my crazy long workout session. Instead of throwing on my shoes and doing a quick bodyweight circuit in my dorm, I huffed off to class, feeling like a failure.

And that’s so common, isn’t it? We get down on ourselves and feel guilty when we can’t fit in that hour long workout, regardless of the circumstances. 

#ConsistencyKey Solution: reset expectations asap

We gotta get our minds right and reset our expectations.

Before implementing shorter workouts, I’d feel overwhelmed by the amount of time it’d take to complete a workout. On days where I didn’t have at least an hour to devote to working out, I’d just skip it and make myself eat less to “make up for” my missed workout. Now, I’ve cut my workout time in half without compromising results.

Instead of focusing on duration, I encourage my #GoldilocksFitness ladies and clients to focus on intensity. Whether I’m outside running sprints, doing bodyweight metabolic conditioning, or modifying a strength session to be more metabolic, I LOVE making my workouts intense and super fast.

Why?

They rev our metabolism, making that 60 minute, slow and steady workout pretty pointless.

When train intensely, it majorly increases excess post-exercise oxygen consumption. This means extra calorie burn even AFTER we finish our workouts. While we are resting and recovering, our bodies are making up for all the energy it used during that sweat session.

Before I started training efficiently, I’d spend hours every day working out. And if my nutrition was less than perfect? I’d punish myself with excessive exercise. Now, working out almost every day is just part of my lifestyle. I don’t think about it, and I do it, even when I’m not feeling motivated.

If you’re ready to stop missing workouts, get consistent, and start seeing results, grab your copy the the #GoldilocksFitness Program


How do you stay consistent with your workouts?

{wedding ready workout} my go-to core workout

I’ve always been slightly obsessed with my abs. I’ve tried every exercise, piece of equipment, program, and core workout touted on the internet. When I was still on my quest for a six pack, I did Tony Horton’s Ab Ripper X video at least three times a week. I’d roll out my yoga mat in my dorm room (cuz we def can’t do 300 sit ups on linoleum) and get to work. Every Monday, Wednesday, and Friday I was sure to do this routine. At the end of each core workout, I’d shyly look at check my stomach in the mirror for results. And each time, I would be disappointed by the lack of a chiseled six pack.

Even though I don’t necessarily want a six pack anymore (see why!), having a strong, lean midsection is important to lots of us, especially during wedding season.

As we’re inching closer and closer to wedding season, I’ve created my Wedding Ready workout series to help my friends, teammates, and clients get ready to rock their wedding dresses. Over the last few weeks, I’ve put together three exclusive real time workouts to get you wedding dress READY.

In case you missed the first few workouts of the series, check them out here:

Upper body workout: perfect for shaping your back, shoulders, and arms

Lower body workout: special emphasis on your glutes and quads to build strong, shapely legs 

This week, we’ve got the last workout in the series: core! But let’s be real, this is not your typical six pack sit up workout, because I’m all about results. And in order to change your physique, we’ve got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat [source 1, source 2].

If that seems like a lot, no need to stress. We’ve got it all in today’s workout.

Your wedding ready core workout

Today’s core workout is exactly how I like to structure my HIIT cardio workout days: sprints and core work. To get the absolute best results possible, we want to do both parts of this workout together. If you need to split up the parts of the workout, don’t stress too much, hit the core workout portion. Just make sure you work a sprint session into your weekly routine.

Before you begin, I highly suggest you do a substantial warm up (like this one). By activating your core, you ensure that it’ll work hard throughout both parts of the workout. Even without the core workout portion, if you sprint hard enough, I guarantee that you’ll feel your abs the next day!

Part 1: sprints!

Head to a track, treadmill, or hit the pavement to complete the following intervals.

Looking for a new core workout? This ab workout will get you wedding ready in no time. And, let's be real, this is not your typical six pack sit up workout, because I'm all about results. And in order to change your physique, we've got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat.

Part 2: core workout

When you complete your sprints, it’s time to work that core. We’ve got five super effective ab exercises, with 10 reps each. Go through this super short circuit 2-3 times!

Looking for a new core workout? This ab workout will get you wedding ready in no time. And, let's be real, this is not your typical six pack sit up workout, because I'm all about results. And in order to change your physique, we've got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat.

When you smash your workout, be sure to tag me on instagram and facebook so I can cheer you on 🙂 If you enjoyed this workout, you’ll LOVE my free weeklong fitness challenge. If you’re looking to jumpstart your fitness goals, there’s no better time than now!

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{wedding ready workout} my TOP lower body workout

We’re inching closer and closer to wedding season! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive workouts to get you wedding dress READY.

A few weeks ago, we worked our upper bodies, because many popular wedding dress styles emphasize the bride’s back, shoulders, and arms. But this week, you’re in for a treat, because I’ve put together a Wedding Ready lower body workout, with special emphasis on your glutes and quads.

Having strong, shapely legs is super important for those form fitting wedding gowns (or just for rocking shorts next summer). 

But, in order to make serious changes to our legs, we’ve gotta get some weight involved. Because our legs and butt are our biggest muscles, it’s important to add additional weight when you’re doing a lower body workout. This maximizes our results and ensures we’re not wasting time in the gym.

Your Wedding Dress Ready Lower Body Workout

For today’s lower body workout, we’ve got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

For today's lower body AMRAP workout, we've got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

You’ll complete 10 reps of each exercise in AMRAP 1, resting only as needed. Repeat as many times as you can in ten minutes.

Rest for 1-2 minutes before moving into AMRAP 2.

Most importantly? Have fun with it! This one is definitely a toughie, and if you workout with me real time, you’ll see me struggle.

If you enjoyed this workout and want more free workouts, grab a free #SkipTheGym workout here! 

What kind of workout do you want to see next?