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Summer of Stairs…And Weekly Workouts

I make my clients run stairs on the regular because it’s really great cardio. It’s quick and efficient for getting the heart rate up and a nice change from running and rowing. And I think it’s safe to say that most of my clients would pick stairs over burpees. 😉

Recently, I’ve been including more stairs into my own workouts for variety. I got inspired by one of my friends and clients who trains for and participates in stair races. Have you heard of these? She most recently competed in the World Trade Center Tower Climb in NYC and was the 2nd place finisher in her age group and 14th female overall. It was a 90 floor climb!


I did 36 flights of stairs as part of my workout on Tuesday night and it was a serious mental and physical challenge.

Here’s a quick rundown of this week’s workouts:


Hot Yoga


Circuit Training + Strength + Stairs

circuit workout

I did this circuit training workout at Metro with the 6:30 class. I stayed after and did 5 sets of deadlifts at 95# and 10 burpees. I finished the workout with 36 flights of stairs (up and down).


3 mile run



PBR 7.9.15 Workout

I did this workout on my own at Metro. I got the inspiration from CrossFit Dilworth. I used 95# for the squats in the EMOM and a 55# barbell for the push press in the AMRAP. I only got three rounds completed in the AMRAP. 20 was a high and challenging number of reps for each movement!


Hot yoga


Hot yoga


Hot yoga

I finished the week out with a lot of yoga because…that’s all I really felt like doing. Still trying to kick this cold completely. It gave me one last surprise on Friday night when I completely lost my voice. I don’t even feel that bad, I just sound terrible. I’ve been sad not to be able to teach for the last couple of days. It’s such a weird feeling to lose your voice!

Let me know if you have any tried and true remedies for laryngitis. I’m pretty sure time is the only thing that heals.

Do you ever climb stairs for workouts? Would you ever do a stair climb race?

{ 21 comments… add one }
  • 1
    Mary July 12, 2015, 11:20 pm

    I LOVE stairs! where I work, we have 6 floors including the basement/garage. So every couple of hours, I walk up and down the stairs 3-4 times. My coworkers think I’m crazy but I LOVE it. I would totally do a stair race! We have a couple out here in LA…

    • 2
      Jen July 13, 2015, 8:30 pm

      Ha! Not crazy at all! Sounds like a good way to get moving every so often to me.

  • 3
    Cassie Tran July 13, 2015, 12:54 am

    I love climbing even regular stairs! It’s super funny that I run on the escalators as well!

  • 4
    Emily @ My Healthyish Life July 13, 2015, 7:35 am

    Stairs get my heart rate up like no other. I would definitely choose them over burpees too 😉 I’m not sure about doing a stair climbing race because I feel like I would trip eventually. Hope you’re feeling better!

    • 5
      Jen July 13, 2015, 8:20 pm

      Getting better, thanks!

  • 6
    Samantha July 13, 2015, 7:49 am

    I’m so bad with doing the stairs! I think because they wear me out so quickly, but for that reason I should definitely do them more often!!

    Blue Eyed Adventurer

    • 7
      Jen July 13, 2015, 8:28 pm

      They’re hard! Try setting yourself a goal for work to rest ratio and see how many rounds you can do.

  • 8
    Erin W July 13, 2015, 11:06 am

    Throat Coat tea! It is my go-to remedy! One cup and your throat feels way better!

    • 9
      Jen July 13, 2015, 12:57 pm

      Thanks for the suggestion Erin. I love Traditional Medicinals Teas so I’ll give this a try!

  • 10
    Laura July 13, 2015, 11:21 am

    Jen — I just wanted to tell you, I had been struggling with fatigue and really terrible runs a few months back, ever since running a half marathon in April and never feeling like I could bounce back & recover. I remember reading about your issues with low iron & got my levels tested about a month ago, since I am running a fall marathon and did not want to go into training feeling so wiped. It has made such a difference in my overall energy and my pace during my runs. It was just a simple blood test & has made a huge difference. I’m hitting paces I never could before & do not pass out in my kid’s bed at 9PM every night. Thank you for your posts and love your blog as always!!!!!

    • 11
      Jen July 13, 2015, 1:01 pm

      Hi Laura –

      I’m sorry to hear that your iron levels were low but really glad you had the awareness to have it tested and are running happier and stronger now! It’s crazy how much of a difference it makes. I couldn’t believe how much better I felt after getting my levels right again. Good luck with your marathon training! Which race are you running?

      • 12
        Laura July 14, 2015, 12:19 pm

        It’s so true! I’m running the Steamtown Marathon in Scranton PA for the second time this October. Just looking over my training plan and my long run this week is 9 miles — that’s the shortest long run I’ll see in awhile, haha!!

  • 13
    Julie @ Running a Skirt July 13, 2015, 11:39 am

    Oh!!! Losing my voice was the bane of my existence for a few years. There isn’t really a quick fix but don’t try to talk through it! That is how I hurt mine even worse. It’s best to just wait it out in silence!

    • 14
      Jen July 13, 2015, 1:01 pm

      Haha…I have definitely been trying to talk through it. I need to embrace the quiet!

  • 15
    Miche July 13, 2015, 12:20 pm

    Whenever my throat feels bad, I sip lots of hot water with lemon and honey. I wouldn’t say it fixes anything, but it is very soothing!

    • 16
      Jen July 13, 2015, 1:02 pm

      That is a great soothing combo! I’ve been drinking tons of tea.

  • 17
    Christin July 13, 2015, 3:53 pm

    My favorite sore throat remedy is equal parts Apple Cider Vinegar and honey. Mix up a batch and take a spoonful every couple of hours. It really helps me!! And I actually really like the taste, but I’m an ACV fan. 🙂 Feel better, Jen!!

    • 18
      Jen July 13, 2015, 8:22 pm

      Thanks! I’ll give it a try.

  • 19
    She Rocks Fitness July 13, 2015, 8:17 pm

    I did a stair climb race in Denver at altitude and it was such a mental challenge. I love doing stairs. It is such a good workout and a nice switch up to running. Stairs are great for that booty!

    • 20
      Jen July 13, 2015, 8:25 pm

      I can’t even imagine doing them at high altitude!

  • 21
    Dee July 14, 2015, 1:57 pm

    OMGosh, I think I dislike both the stairs and burpees equally. Burpees definitely win the I’d rather not do this exercise though. Ha. I am aiming to do a stair climb later this year though so I better to learn to start liking ’em.

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