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Fitness Topics

  • 7 Tips for Finding Time to Workout (from your fellow readers!)

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    I come to you at 9:45 p.m. from the couch. We just finished dinner. Tanner is cleaning the kitchen and I am just getting to blog stuff for the first time today. I got tied up at work today and ended up skipping my workout in favor of a) walking the girls and b) going [...]

  • Why I’m Not CrossFitting Now + Workouts + Meal Plan

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    Hope you guys are having a wonderful weekend! This morning I received a question from a reader who noticed that I'm not CrossFitting anymore and she asked if there was a reason why. (After I RX'd Fran for the first time) Let's chat about that for a second. I started CrossFitting back in 2012 when [...]

  • Rest/Workout Balance + Weekly Workout Recap

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    It's been a month or so since I've done a weekly workout recap. I took a short hiatus from posting them weekly and I'm not sure if I'll go back to day-by-day weekly recaps or maybe do a "recent workouts" type post occasionally like I do with recent eats. As you guys know, my focus for the [...]

  • 5 of the Best Exercises for Glute Activation (and why should include them in your workouts)

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    Glute activation exercises are something that I include in almost every one of my sessions with my personal training clients. I wasn't surprised to discover when I started working with my trainer that she was on board the glute activation train too. We do a lot of it in our sessions. Your glutes are the biggest [...]

  • On-Demand, Boutique-Style Fitness with Skyfit App

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    I hope you’re all enjoying the long weekend! I’m popping in this morning to share what I think will be a fitness dream come true for many of you. Recently, I was invited to check out Skyfit. It’s a new audio-based fitness app that gives you the crazy motivating experience of a boutique fitness class [...]

  • Plank 101: Why to Plank, How to Plank and Common Faults

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    It's day 1 of the 31 day #UltimatePlankChallenge! I'm super excited to have an awesome crew over on Instagram that has committed to the challenge! I think we're beating last year's numbers already! :) The day 1 challenge is a max hold in full plank in order to give participants a benchmark/starting point so that [...]

  • The 2016 Ultimate Plank Challenge: A Plank A Day In May

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    Last year I hosted an Instagram challenge to celebrate the release of my book, Ultimate Plank Fitness. The #UltimatePlankChallenge was 31 days of all sorts of bodyweight plank exercises with the goal that participants would improve their core strength. The challenge was so much fun and had such great participation that I decided to do it [...]

  • Weekly Workouts + Dona Jo Fitwear Giveaway

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    Good morning! We are so enjoying our yoga retreat in the Dominican Republic. The group from our studio is leaving today but we are staying for a few extra days to soak up a little more sun and relaxation and some one-on-one time. Given that we practice twice a day on these retreats, I bring [...]

  • Weekly Workouts: I’m Working with a Personal Trainer!

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    This was the happiest week! I started working with my own personal trainer! I know some of you might be thinking, "wait what?" but let me explain. For the past couple of years I have been saying that I need a trainer and considered hiring someone to work with or program for me. It's not that [...]

  • Using an Activity Tracker for the First Time: My Experience with Garmin vivofit 2

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    Activity trackers have gained popularity over the last few years and it seems like "10,000" steps has become an everyday term. It's been great to see so many workplaces embracing fitness trackers, creating challenges for their employees and rewarding them for being more active. I think corporate wellness is a HUGE area for growth in [...]

  • Give Thanks Workout + Guilt-Free Thanksgiving

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    Happy Thanksgiving Eve! I'm currently traveling to beautiful Edisto Island in South Carolina where I will spend a few days with my fiance's family. The original plan for this Thanksgiving was for my parents and grandmother to come to Charlotte and I would host Thanksgiving for the first time but we had to cancel. We've [...]

  • My Experience at Bar Method Charlotte + Weekly Workouts

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    Good morning! There's just nothing like waking up naturally at 7:30 on a sunny Sunday morning, making coffee and relaxing with nowhere to be. Tomorrow's 4:55 a.m. alarm will not be quite as kind! This week's workout recap is going to focus on something you never see around here...Bar Method! Last Tuesday evening I was [...]

  • My 7 Favorite Ways to Sweat in Charlotte

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    This is the third and final post in my series “Why and what I love about Charlotte” for the #DesignCharlotte campaign. The Marriott Charlotte City Center Hotel is getting a big facelift and as part of this transformation, they are asking guests and Charlotte residents to show off our amazing city and what we love [...]

  • Best Iron-Rich Foods to Prevent Anemia

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    Last week I gave you guys an update on my anemia diagnosis and how I've managed it in the last 18 months with the help of supplements. I thought today I we could talk about preventing iron-deficient anemia with a healthy diet full of iron-rich foods. Did you know that around 20% of women and [...]

  • Anemia Update: 18 Months Later

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    This post is sponsored by #CVSHealthySolutions. A little over 18 months ago I shared a post about my experience with anemia. After a lifetime of physicals where I was always told that I was perfectly healthy and normal blood panels, I was really surprised to receive news at my annual physical in 2013 that I [...]

  • 7 Years Ago: One Small Step That Changed My Life

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    I few months ago I downloaded the TimeHop app after seeing posts shared from it all over social media. You can connect it to your social media accounts and it gives you a daily feed of your day in history. It's become part of my morning social/email/blog check-in routine to scroll through my TimeHop feed. [...]

  • Barry’s Bootcamp Review + Weekly Workouts

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    While I was in New York City I had the opportunity to finally check out a Barry's Bootcamp class after hearing about it for years. This trendy workout blends cardio and strength for a killer hour-long workout. I was eager to see what all of the hype was about. You'll find Barry's Bootcamp in big [...]

  • Dealing with Exercise Guilt + Weekly Workouts

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    A few weeks ago I received a question from a reader about exercise guilt. "Do you ever feel exercise guilt when you are unable to exercise for a few days? I ran my first 1/2 marathon 2 weeks ago and I have not been as active as I was prior to my race. Any advice, [...]

  • How To and Why Single Leg Deadlift + Weekly Workouts

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    Earlier this week I shared a video on Instagram of two exercises that I love to train stabilization, glute strengthening and glute firing. One is the single leg deadlift. When I train clients I usually have them spend 5-10 minutes working on stabilization exercises which frequently include things like single leg squats and deadlifts. I [...]

  • Let’s Get Physical (And Personal)

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    This post is sponsored by LunchBox. I sweat A LOT year round with all of the time I spend practicing and teaching hot yoga but during the summer it sometimes feels like I never stop sweating! It's been 90-100 degrees for the past month here in Charlotte and I often shower and then just keep [...]

  • The Benefits of AMRAP Workouts + This Week’s Workouts

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    Hi and welcome to the weekly workout recap! I regularly consider whether or not to keep writing this post every week because sometimes it feels a little "all about me" and redundant but then I receive feedback that it's really helpful for some of you and gives you ideas and inspiration. As a compromise, I've [...]

  • How to Find Fitness & Yoga Retreats

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    Hi and happiest of Fridays! Let's talk about fun stuff today...like vacations! I have been so fortunate to go on an annual yoga retreat for the last three years. Through blogging about my experiences with the retreats, I have received many reader questions about how to find yoga and fitness retreats so I thought I'd [...]

  • Reader Questions…Yoga Mats, Postpartum Fitness, TV Shows and More!

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    Hope it was a good Monday! It's spring break here in Charlotte so I am teaching a LOT of yoga this week due to sub needs...14 hot classes...it's going to be a long, sweaty week. :) I have received quite a few reader questions lately that I thought would be beneficial and fun to answer [...]

  • 5 Things I’ve Been Wearing Non-Stop…Comfy Clothes Love

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    Since giving up the 9-5 life my wardrobe mostly consists of workout and lounge clothes. I'm lucky to put jeans on once a week and my work clothes have been hanging in my closet neglected for nearly four years now. Every year I donate more and more of them to Goodwill. I keep thinking I'm [...]

  • 50 Shades of Glutes

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    Hey, hey! My Tuesday got away from me...one minute I was making tea in the kitchen at 5 a.m. and then I blinked and it was 8 p.m. and I was standing in the same spot prepping dinner. Today was jam packed with client training sessions, teaching yoga, a 2-hour extravaganza at the dentist (ugh...two [...]

  • 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 Dumbbell 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 [...]