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Fitness Topics

  • How Do You Treat Your Feet?

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    How you treat your feet is pretty important to your long-term health and ability to remain physically active. For some reason we tend to forget about our feet but they need some serious TLC. In addition to getting you through workouts and runs, they also carry you around all day, every day. I wanted to share some [...]

  • A Radio Appearance on WFAE’s Charlotte Talks to Talk Running!

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    I arrived back in Charlotte at 5 p.m. yesterday and hit the ground running. I Ubered home from the airport (obsessed with Uber...) and was changed and on my yoga mat by 6 p.m. I got in 45 minutes of stretch before heading out for a girl's night. My 4:55 a.m. alarm was a rather [...]

  • Stand Up Paddle Board Yoga + This Week’s Workouts

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    This summer I've had two occasions to try stand up paddle board yoga. The first was on my beach trip last month. We had a board at the house and took turns going out and goofing around on it. I got a good feel for the board but fell in the water MANY, MANY times. [...]

  • The Best Band Assisted Hip Stretches {Video Tutorial}

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    I have another mobility post for you today that is HEAVEN for the hips. Get excited! I like to use resistance bands for stretching because they allow you to passively stretch. That means you can use the band to support your weight and hold the stretch so that you can full relax into what you're [...]

  • The Best Week of Workouts: New PRs, New Distances

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    Last week's workouts were in one word...AWESOME! I have really been focusing on CrossFit and running lately and it's paying off with results. I hit a new deadlift PR in CrossFit this week and ran the longest and fastest that I have in years. It feels SO GOOD! On my run this morning I was [...]

  • Band Assisted Hamstring, Hip and Groin Stretches {Video}

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    Mobility work and stretching is an important part of what I do with my clients as a trainer and CrossFit coach. Each workout begins with dynamic stretching during the warm up and end with more static stretching and mobility work. I can't tell you how much incorporating this into my own workouts has helped me [...]

  • A Totally New Way to Workout: Les Mills Immersive Fitness

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    I am a HUGE BELIEVER in Les Mills programs. I had my first experience with Les Mills when I tried BodyPump for the first time back in 2007. I always disliked group fitness classes (I can distinctly remember leaving in the middle of a step class at the Y to go run on the treadmill [...]

  • Sculpted Summer Arms Workout

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    One of the number one most requested posts over the years has been for arm workouts! (This is the week of delivering on some of the posts y'all have requested, by the way!) Just in time for summer, I've programmed a tough arm workout that I've tested on several female clients who can confirm that it [...]

  • This Week’s Workouts + How I Plan My Workouts

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    Every couple of months I find that I naturally have a "reset week" with my workouts where I dial it back and keep it simple. This was one of those weeks. In general, I don't plan out my workouts. While I'm aware of my schedule and where I can usually fit in what, I don't [...]

  • Four Pigeon Variations to Stretch Tight Hips

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    A couple of months ago I wrote about 3 yoga poses for tight, rounded shoulders. The response to the post was great and I've received many requests for a version focused on the hips. If I had to identify two areas of the body where my yogis, CrossFit athletes and personal training clients are tight [...]

  • Total Body Dumbbell Superset Workout

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    Today I have a great total body strength workout to share with you and all you need is a set of dumbbells to get it done! I get a lot of requests for workouts that a) require little equipment and b) are not super intimidating. This workout delivers on both points and features basic dumbbell [...]

  • How To Rebound from an Indulgent Holiday

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    Yesterday my Instagram and Facebook feeds were full of sweet family photos, beautiful Easter dresses, babies with bunny ears, Easter dinner spreads, mimosas and the like. This morning my feeds are overflowing with posts about Easter indulgences, candy overload and needing to get back on track. I even received a text message from Earth Fare [...]

  • Finding The Right Workout Balance: Lift, Run, Stretch

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    One of the questions that I receive all the time is how to find the right workout balance between cardio, strength and mobility. I totally understand this question from both ends of the spectrum. Mindset #1 - "I do this one thing and it's all I want to do!" I spent a good 6 years where [...]

  • 2014 Health Madness + Experiencing upwave

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    Happy first day of April and first day of the April Smoothie Challenge! I kicked off the new month with a 4:50 a.m. wake up to train clients, breakfast and teaching yoga. I wanted to get my green smoothie in first thing today so breakfast after training clients was a green smoothie, a peanut butter [...]

  • 3 Yoga Poses for Tight, Rounded Shoulders

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    Unlocking tight shoulders and chests are something that I focus on constantly with my yoga students, CrossFitters and training clients. Rounded shoulders and tight chest muscles have become the norm in our society as we are constantly hunched over desks and steering wheels and carrying heavy bags or children on one side of our bodies. [...]

  • Recent Eats + Early Morning Workouts

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    Hi and happy Wednesday! I just finished teaching my 6:30 a.m. yogis at Y2 Yoga. This is one of my favorite classes of the week. Most of the people who come to this class are getting their yoga in before they go to work and they're serious, focused and hard working! It's so special to [...]

  • This Week’s Workouts + 3 Reasons Why Women Should Lift

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    I hope everyone had a great weekend. I've got my weekly workout recap for you today but first I want to talk about a subject I feel passionately about...why women should lift weights. I want to start out these weekly workout posts by discussing some sort of fitness topic. Let me know if you have [...]

  • The BEST Playlist I’ve Made in Months

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    This week has flown by in a haze of teaching, training, writing and photo shoots. My photographer and I decided to knock out all the photography for my book in one week to try and get as much consistency as possible. We've done two days of shooting and have one left to go tomorrow. It's [...]

  • This Week’s Workouts + Being TOO Sore

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    Let me give you one piece of advice. Don't go on vacation for 9 days without lifting a single heavy weight and then crush your body the first day back in the gym with heavy squats and front rack lunges. Squatting and lunging are my two favorite lower body exercises and when they were BOTH [...]

  • This Week’s Workouts + Learning to Love Deadlifts

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    My workouts this week were really well balanced. Three strength training workouts, two good runs and lots of yoga. Furthermore, I loved the balance of my strength workouts with one big squat day, one deadlift focused day and one all over circuit training day. As I've mentioned before, I try to get in barbell squats [...]

  • Five Ways to Beat Fitness Plateaus

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    Wow, it's hard to believe it's already Sunday evening. This weekend flew by in a haze of yoga, yoga and more yoga. Literally, I was either practicing, teaching or assisting teacher training 10 hours each day. Needless to say that's pretty much my idea of perfection and I am overflowing with gratitude and happiness that [...]

  • Video Blog: Managing Stress, Workout Shoes, Bodywork and Finding Your Ideal Weight

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    Happy Friday! I have a video blog for you today where I answer questions on the following topics... - Managing stress and anxiety - The right shoes for strength training, running and CrossFit - Post workout carb/protein ratios (and my lack of following them) - Bodywork and massage for athletes - My workout schedule - [...]

  • It’s January in the Fitness Industry!

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    This week was...insane. There is no other word for it. January in the fitness industry is everything that it's hyped up to be. I was booked solid with clients and classes and my inbox overfloweth with many other fitness and training related opportunities. I also have a list of things about a mile long that [...]

  • This Week’s Workouts + New Playlist

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    This was a much lighter week for me on the workout front. A lot of yoga, minimal running and only one CrossFit workout. Also, two complete rest days. I say this all the time but I really listen to my body when it comes to structuring my workouts. I try to stay true to whatever [...]

  • Running Is The Easiest Travel Workout + This Week’s Workouts

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    Even with the Christmas holiday this was a good workout week for me. One of my favorite things about running is that you can do it anywhere with minimal equipment and minimal time. No driving to a gym or yoga studio, you can just head out of the door and go. It's always my default [...]

  • Healthy in 2014, 2024 and Beyond!

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    The New Year is just around the corner and that means it's time to reflect on the past year and set goals for the year ahead. This year I want to encourage you not to think only of short-term goals but also long-term goals around health and the aging process. What can you initiate in [...]

  • Accidental Arugula Smoothie & A Really Strong Workout Week

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    Well, I don't have much to share with you from my Saturday. It's cold and has been raining all day here in Charlotte. I slept until 8 and then headed to Om Yoga to teach a hot vinyasa class at 9:30. It's my second week teaching there and I am loving it so much. I [...]

  • The Week in Food and Fitness

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    Please vote for my Chicken Marsala Mac and Cheese recipe in the Colombo Marsala Wine Challenge. It takes two seconds! My dish is today's featured recipe on their Facebook page! Like ,share and help spread the word!!! Hi there! Hope y'all are staying warm.  It has been such a wonderful weekend. I have a ton to [...]

  • Tabata Tuesday: 20-Minutes of Bodyweight Strength & Cardio {Workout}

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    Hi and happy Tuesday! I am terrible about working out at home. I can probably count the number of times on one hand that I've performed circuit/strength workouts at home. I either need to be out on a run, in the gym or in the yoga studio to get into workout zone. I was busy [...]

  • Video Blog: When the Scale Won’t Budge, Mixing Cardio & Strength, Healthy Holiday Eating and More

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    I have a video post for you tonight. Apologies for the wet hair and lack of makeup but this is how we roll on Friday and it's all authenticity, right? :) Here's what's covered... - What to do when the scale won't budge - Favorite workout undergarments - Holiday food and workout balance - Mixing [...]

  • #notrunning. And it feels good!

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    I ran five miles this afternoon. I'm pretty sure this was my longest run since April when I struggled through five miles and had to stop for walking breaks every mile. The difference was that today's run felt 100% perfect, empowering, relaxing and right. For so long a huge part of my identity was "runner." [...]

  • Exercise for Energy

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    I have been sleeping terribly this week. I haven't been making it to bed until almost midnight and I've been waking up really early (like 4 a.m. early) wide awake and not able to fall back asleep. I know this sounds a little crazy but I can usually put myself back to sleep by trying [...]

  • Video Blog: Balancing Workout Types, At Home Workouts, College Meal Planning and More

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    HAPPY FRIDAY! This short week definitely felt like a regular week over here. Between social engagements and big work projects, it was jam-packed. I have a video post for you today. First I talk about a couple things that I have in the works that have been keeping me busy and then I answer your [...]

  • Violet Love {Giveaway}

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    Happy Monday! I'm over here battling delayed onset soreness from Saturday's workout that is so bad that my yoga practice this morning consisted of me taking the few chaturangas I did decide to do on my knees, no handstands, no backbends, no arm balances...nadda. I did feel better after I did some stretching in the [...]

  • Video Blog: Workout Ruts, CrossFit Questions, Working Out With Injuries & Ashtanga Home Practice

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    Hi everyone. Thank you for your thoughtful (and kind) responses to my last post. I wanted to check in via video today so you could have a chance to see me smiling! I received TONS of great questions on Facebook and Twitter. I wasn't able to answer them all but many will become a full written [...]

  • Bosu Ball Circuit Workout {With Video Demonstration}

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    One of my favorite pieces of equipment to use in the gym in regards to versatility is the Bosu Trainer. It's likely you have seen this big half-circle blue ball around your gym and you may have wondered what to do with it. I'm going to take you through a workout that utilizes the Bosu [...]

  • Friday Video Blog

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    To all of you who are enjoying the long weekend at the beach or in the mountains or somewhere else fabulous...I am jealous! Have fun! I'm staying in Charlotte but the weather is supposed to be beautiful so pool time is definitely in order along with lots of reading, rest and relaxation. I'll just pretend [...]

  • CrossFit Level 1 Trainer Course: My Experience

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    Remember back in October when I attended the CrossFit Level 1 Trainer Course? Yes, it's been a while and now that I've been coaching CrossFit for six months I figured it was finally time to write a review of my experience! Let's start with why I attended the Level 1 Trainer Course. I manage Metro [...]

  • Yes, women should run…but along with other things.

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    Hello and happy Tuesday. I am excited that you liked the side crow video tutorial. They're fun for me to do and I'm glad they're actually beneficial to you. I'll keep doing these pose breakdowns. It won't be all arm balances and inversions...I will cover some of the more mainstream poses and variations for those [...]

  • BodyPump 85 Review…Oh My Legs

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    I'm a little fitness enigma. I run, I yoga, I CrossFit, I BodyPump, I strength train on my own...I love it all. I would say that most people give up things like BodyPump when they start CrossFitting but I enjoy teaching BodyPump so much and I still really like the workout. It's just so fun! [...]

  • Video Post: Early AM Workout Nutrition, Packing Gym Bags, CrossFit Recovery and More

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    Happy Friday! Happy Friday! Wait, let me say it again...happy Friday! Thank you so much for the amazing feedback on yesterday's post. I've said it so many times but I feel so grateful to have this space where we can all share and contribute. Your feedback and openness touches my heart. Seriously. It has been [...]

  • Til I Collapse

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    I find music to be incredibly motivating when it comes to workouts. There have been studies that show that music can increase performance and enhance endurance. While I can sometimes listen to audio books, podcasts or nothing at all when I run outside, music is a non-negotiable for me when I'm working out in the gym. [...]

  • JayBird Blue Buds X Review {Giveaway}

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    I like to control my own music and zone out with headphones when I’m working out in the gym. For some reason, it feels totally different to play my own playlist with headphones in than to just workout to the gym music. I am so much more focused and into my workout. My workouts are [...]

  • The Time I Sucked at CrossFit (Open Workout 13.2)

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    I promised you weekly updates on the five CrossFit Open workouts and weekly updates I shall provide...even though this one is tough to write. I dreaded this workout for days. I tried the 75# shoulder to overhead to test out how it felt and it felt HEAVY. I skipped the group WOD on Friday night [...]

  • 7 Minute AMRAPs Workout

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    Happy weekend! I wanted to share a workout format that I've been doing with some of my clients this week. It consists of three seven-minute AMRAPs with two minutes of recovery between each. So you would do the first 7-minute AMRAP, take a 2 minute break and then move on to the second. The workout [...]

  • (Slow) CrossFit Progress

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    One of the things I like about CrossFit are how many things there are to work on. Just when you get the hang of something, there are tons of other movements to focus on. It's also really interesting to see everyone's unique strengths and weaknesses. I tend to excel at bodyweight and endurance focused workouts [...]

  • Tips for Becoming a Group Exercise Instructor

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    I have been teaching group exercise classes for almost five years. There was a time in my life when you couldn't pay me to attend group classes. There were a few memorable occasions when I decided that it was a good idea to try step classes, most of which ended up with me about 8 [...]

  • More Rest & More Food Please

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    Hello and happy Thursday! It's been a while since I've shared any Sullie shots on the blog and she's been extra cute as always so here are two pictures I posted to Facebook and Instagram today. I have been obsessed with Instagram lately. I am also pretty obsessed with Sullie's frog legs. The girl has [...]

  • Simple Dumbbell Strength Circuit

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    Happy weekend! So many of you have requested strength workouts that you can do at home or at the gym with minimal equipment. I am happy to program workouts to share with all of my readers. I figured it would be best to start with some of the most basic strength movements that I commonly [...]

  • 6.3 Percent

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    Happy, happy, happy Friday. I am so very excited to see the arrival of the weekend although I still have a really tough CrossFit workout to complete and client to train before I can officially call it the weekend. I bundled up and braved the pouring down cold rain last night to teach BodyPump 84 [...]