I promise that I didn’t plan to follow the salted fudge brownie recipe with a workout but I think it works nicely with the whole theme of my blog…workout hard, eat well! :) I have a workout to share with you today that I did myself on Tuesday. I only had a 30 minute window [...]
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Weekend: Pampering, CrossFit Throwdown, Night Out + More
August 25, 2014 { 39 comments }The weekend was a whirlwind. It flew by at record pace but it was full of good things and fun times. (Whoa. Yes, that’s a lot of me up close and personal for the first photo of the post!) I trained four clients, taught a yoga class, went into the Charlotte Observer office for a [...]
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45/15 Circuit Training Workout {Video + Workout Post}
August 5, 2014 { 9 comments }It’s been forever since I’ve shared a workout with you guys. It’s not that I haven’t been programming them nonstop for my clients but it’s been difficult to carve out the time to get them ready for you in the way that I like to. But today is your lucky day! I have a new [...]
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The Best Week of Workouts: New PRs, New Distances
August 4, 2014 { 9 comments }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 [...]
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This Week’s Workouts: Running Happy
July 27, 2014 { 9 comments }Hi and happy Sunday! I hope everyone has had a great weekend. I’m checking in to share this week’s workouts. It was a good mix that was light on the lifting, light on the yoga and a little heavier on the running. The road has just been calling my name lately so I’ve been going [...]
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Updates: Home, Food, A Workout to Do & Stuff to Read
July 23, 2014 { 18 comments }Hi everyone. I’m a little all over the place because my normal routine has been totally shaken up. Between the new freelance project and different work hours, construction/improvements being done on the house and traveling, things feel crazy. I am kind of a creature of comfort and routine so this is testing my patience and sanity a bit. So [...]
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Day in the Life: A Holiday Week
July 3, 2014 { 8 comments }4:50 a.m. – alarm goes off. I didn’t fall asleep until midnight (with the help of a guided meditation) so this felt very early after three weeks straight of 5:30 a.m. clients and lack of quality sleep. 5:30 a.m. – gym to train a client who is in her third trimester and a close friend [...]
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A Day In the Life: Birthday Edition
June 17, 2014 { 19 comments }Hi there! Sorry I’ve been MIA for a couple of days but I was soaking up momma + bday time. Here’s a look at my birthday in photos. It was a great day and I felt so lucky to have my mom here with me for it! It started bright and early at Metro where I coached [...]
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Sculpted Summer Arms Dumbbell Workout
June 3, 2014 { 93 comments }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 [...]
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Row, Run & Burn Cardio & Leg Workout
May 15, 2014 { 19 comments }Good morning! I awoke to pouring down rain, thunderstorms and a really loud alert on my phone that we were under a tornado warning. It’s looking like nothing but the same weather for the rest of my day. Always good for my productivity! Did you know that Thursday is typically the slowest day of the [...]
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Last Week’s Workouts + Visiting CrossFit Above the Bar
May 12, 2014 { 6 comments }Good Monday morning! I hope everyone had a wonderful and relaxing weekend. Sullie did! (Her life is really hard.) Here’s a recap of last week’s workouts. Well balanced, still heavy on the lifting/CrossFit and a complete rest day! Body feeling great and focusing on good nutrition right now. Monday AM ashtanga practice by the pool [...]
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This Week’s Workouts: CrossFit Love + Turkish Get Ups
May 4, 2014 { 26 comments }Time for the weekly workout recap! Similar to recent weeks, I’ve been heavy on the CrossFit. I’m not sure what it is about CrossFit but I’m super hot and cold with it. I’ve been CrossFitting for over 2 years now and I think this may be the longest kick that I’ve been on since I [...]
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Total Body Dumbbell Superset Workout
May 1, 2014 { 71 comments }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 [...]
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How To Rebound from an Indulgent Holiday
April 21, 2014 { 22 comments }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 [...]
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Burpee Box Jump Chipper Workout
April 17, 2014 { 19 comments }I have a great workout to share with you today! It’s quick, challenging and combines cardio and strength. Win, win! This is a chipper style workout which means you “chip away” at the reps and finish all the reps of one movement before moving on to the next. I’m a big fan of chipper workouts. [...]
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This Week’s Workouts + 3 Reasons Why Women Should Lift
March 23, 2014 { 93 comments }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 [...]
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Fired Up Squat + Upper Body Workout
March 21, 2014 { 50 comments }Welcome to Friday…the fired up edition! What am I so fired up about? First, squats! I LOVE SQUATS! My clients know they most likely won’t get through a workout with me without doing some type of squats and push ups. They are two of my favorite movements ever due to all of their awesome benefits. [...]
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The Running 500 Workout
March 5, 2014 { 20 comments }I am completely blown away by how many of my readers, friends and students have done the 1,000 rep home workout that I posted a few weeks ago. It’s been so cool to hear everyone’s experience with it, whether you made it through the whole thing or scaled. There’s definitely one common theme…a sore booty [...]
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1,000 Rep Home Workout
February 13, 2014 { 66 comments }When I opened the front door this morning to find this… I promptly closed the door and retreated back into the warmth of my house. The snow continued yesterday and we probably ended up with six inches. Overnight we received a fine layer of ice over everything and then this morning two more inches of [...]
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12 Minute Tabata Workout
February 10, 2014 { 14 comments }I have blogged about tabata workouts many times in the past but they are the ultimate in getting a quick, high intensity workout in. Last Friday night I only had about 30 minutes to squeeze in a workout. I warmed up with 2.5 miles on the treadmill (20 minutes) and then completed tabata intervals of [...]
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Weekend Warm Up Workout
January 25, 2014 { 4 comments }Hello and a big welcome to the weekend! Unfortunately, it’s FREEZING and all I want to do is stay bundled up, inside and warm. The wind is bone-chilling. From what I understand it’s pretty cold in most of the country and my mom told me it sleeted yesterday in Florida. That’s crazy so I thought [...]
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Video Blog: Managing Stress, Workout Shoes, Bodywork and Finding Your Ideal Weight
January 17, 2014 { 32 comments }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 – [...]
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Man Maker Complex Workout
January 14, 2014 { 20 comments }Good morning! I have a workout to share that I just tested on a personal training client a few minutes ago. It’s a tough one! The cornerstone of the workout features a man maker complex that includes a plank, row, push up, squat and overhead press. After the complex you drive your heart rate up [...]
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Total Body Weight Room Workout
January 8, 2014 { 16 comments }I am setting my intention to post at least one workout each week for you. I have a good one to share today! I used it for a training client earlier this week and also did it myself that same day. I’m still feeling it two days later! The last couple of workouts that I [...]
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Running Is The Easiest Travel Workout + This Week’s Workouts
December 29, 2013 { 15 comments }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 [...]
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Five Miles Never Felt So Good
December 21, 2013 { 9 comments }Happy weekend! Mine is a balance between hanging out and relaxing and running around trying to get the last of Christmas taken care of. This month flew by! It is a beautiful day here in North Carolina – 72 and a little overcast with peeks of sunshine coming through the clouds. It was too nice [...]
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4-3-2-1 Workout
December 5, 2013 { 13 comments }I want to share a workout format with you today that I sometimes use when training clients or programming circuit classes. It’s called “4-3-2-1” and provides a good cardio strength workout that keeps you moving and sweating. Here’s the basic breakdown of how it works. 4 minutes of cardio – Usually do some sort of [...]
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A Week of Workouts
November 23, 2013 { 29 comments }This week’s workouts were super diverse and a nice mix of yoga, cardio and strength. MONDAY Hot Yoga + CrossFit Benchmark WOD Elizabeth I am so out of the CrossFit loop. This was my first CrossFit workout in weeks. Cleans are my favorite movement and after coaching two classes through it, I couldn’t resist knocking [...]
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Hair Model For A Day
November 5, 2013 { 27 comments }I’m still trying to figure out how it happened but I think it was a weird CrossFit and yoga connection that landed me at a photo shoot this morning for a new blow dry bar that’s opening in Charlotte soon. Let me start this post by saying I can’t believe the blow dry bar trend [...]
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Weekend Part One: My first home office, baking and workouts.
October 27, 2013 { 14 comments }Well, I didn’t get lost in the madness that is Ikea. Actually, I totally recommend Friday night as an ideal time to visit Ikea. It was the least crazy I have ever seen the store. I did come home with a shiny new desk and chair and I have my first real home office ever! [...]
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Coldness, Cake and Corporate Wellness
October 24, 2013 { 24 comments }It was a brisk 35ish degrees when I woke up this morning. The weather this year has been all kinds of weird. We had such a rainy and mild summer and I feel like it’s going to be a cold winter ahead! According to The Old Farmer’s Almanac, my inkling is correct. “Winter will be [...]
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Food & Fitness Inspiration for a GREAT week ahead!
October 21, 2013 { 18 comments }Happy Monday! The sun is shining here in Charlotte and we are enjoying perfect fall weather that is crisp and energizing. It was 37 degrees when I woke up to go to yoga this morning. Our coldest morning since April! I had to turn my heat on for the first time last night. I am [...]
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Week in Food & Fitness: Shrimp & Grits, Rest Days, Yoga & More
October 16, 2013 { 17 comments }Good morning and happy Wednesday! I really appreciate the likes, shares and comments on yesterday’s “Women Supporting Women” post. Y’all are awesome and I’m looking forward to moving forward with this initiative. Okay, there is so much going on this week so let’s take a breather from serious stuff and do a look at food [...]
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Playlist + Bachelorette + Food
October 13, 2013 { 24 comments }I hope that you all enjoyed your weekend. The highlight of mine was definitely my presentation to the gymnasts on Saturday along with my friend Lina’s bachelorette. I did nothing on Friday night. I just made the granola bars and sat on the couch with some cheese, wine and a bowl of soup. I was [...]
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My Favorite Treadmill Workout
October 11, 2013 { 24 comments }Happy, happy Friday! When I run outside I am happy to keep a comfortable pace while I listen to music or an audiobook, enjoy the scenery and zone out. On the other hand, when I run on the treadmill I need a lot more stimulation. One way that I entertain myself is by reviewing BodyPump [...]
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Comfort Food, Macarons, Workouts and Parties – Back to Reality!
October 3, 2013 { 26 comments }Let’s take a quick break from the Mexico posts to talk about reality. This week has flown by which is one of the benefits of a short week. Food I made one of my favorite comfort food dinners on Tuesday night, chicken parmesan. I’ve been making this for over five years and I can cook [...]
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First Weekend of Fall // Dinner at Rooster’s
September 22, 2013 { 11 comments }Hi! Happy weekend! It is an insanely gorgeous day in Charlotte. It was very cloudy on Saturday and rainy Saturday night but I’m grateful that front brought us this sunshine and cool weather. Today is the first day of fall and I can’t imagine a more perfect day! I was working on this post after [...]
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Eats + Spinning + Sweet Sullie
August 14, 2013 { 21 comments }Hi there. I was excited and a little surprised t0 receive some positive feedback on the makeup finds posts and requests for more. I’m happy to oblige (when I have relevant conent to share) given that I’ve kind of moved away from the strict “what I’m eating and how I’m working out” formula and let [...]
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Recent Workouts & Meals + A Smoothie Recipe
August 7, 2013 { 19 comments }Happy Wednesday. I hope that y’all are having a good week. It seems that everyone I have talked to is really busy with work, final summer vacations, etc. Just checking in today with eats + workouts from the past few days. I did this workout on Sunday along with 50 GHD sit ups after and [...]
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What I Ate + How I Worked Out Wednesday…On Thursday
August 1, 2013 { 16 comments }Hola…my intent was to publish this post last night while I was on the couch eating takeout and drinking a glass of wine but I got sidetracked by HGTV and catching up on reading other blogs. So here is my “What I ate and how I worked out out Wednesday” on a Thursday! I subbed [...]
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Hush Puppy Me
July 28, 2013 { 21 comments }Much like the rest of the summer, Saturday was a cloudy day. My parents said it’s rained almost every day at the beach just like it has in Charlotte. I hung out on the balcony in the morning then went to the farmers market with my parents to get some tomatoes. We swung by Starbucks [...]
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20 Minutes of 5 Minute AMRAPs {Workout Post}
June 19, 2013 { 24 comments }Hey there. I don’t have much to report from today other than… 1) My AC unit is on it’s way out but all hope is not yet lost so for now we wait. Best case scenario I pay $400 for a motor in several months…worst case scenario I replace the whole thing but we’re not [...]
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Metro CrossFit Throwdown…One Successful Year
June 17, 2013 { 8 comments }Metro CrossFit celebrated its one year anniversary on Saturday and I planned a throwdown to celebrate! Typically, throwdowns are a little more chill than official CrossFit competitions. The idea is that you invite athletes from your gym and other CrossFit gyms in the community to come together and workout. The past few weeks of my [...]
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Monday + 20-15-10 Workout
June 3, 2013 { 25 comments }Hello and happy end to Monday. I had a great day but I am so happy to be home and cooking dinner. I’m about to watch last night’s Game of Thrones and from what I’ve seen on Facebook and heard around the gym today…I’m in for a shocker! Can’t wait!!! Just a few things to [...]
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The Week In Fitness And Food
May 17, 2013 { 11 comments }Annnddd let’s return to regularly scheduled programming. Well, I don’t know that any posts have been “regular” around here lately but today we’ll get back to food and fitness which I guess is the “heart” of the blog. Although lately I feel it’s kind of been a steady rotation of yoga, what I’m eating, workout, [...]
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Cinco de Cardio Circuit Workout
May 3, 2013 { 6 comments }Hola and happy Friday! I know that many of you are gearing up to celebrate Cinco de Mayo this weekend. I’m pretty pumped for a Mexican feast of my own in Chicago tonight. I promised you a weekend workout and this one is all about the high intensity cardio to help you balance out all [...]
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Packing Dilemas, Workouts, Eats, Etc.
May 2, 2013 { 22 comments }Final preparations for my Chicago weekend are underway. Mainly focused on freaking out about what to pack. We knew the weather would be dicey with an early May trip so I’m not surprised that this is the forecast…I just have no clue what to pack. Everyone tells me it’s still appropriate to wear boots in the midwest [...]
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Life Lately: Workouts, Meals and More
April 17, 2013 { 28 comments }Some photos from the week to share with you. I started the week on my mat with a 6:30 a.m. yoga practice. It ended up being the best practice I’ve had in a really long time. I felt so good in my body for the first time in weeks. Pumpkin overnight oats in April. I [...]
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Jello Legs
April 14, 2013 { 33 comments }I’m currently stretched out on the couch with jello legs. Which I personally think is a great feeling. ;) My workout this afternoon put me in this state. I ran three hilly miles outside and then came in the gym to do a strength circuit involving 60 barbell back squats at 75 pounds…thus the jello [...]
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10-1 Upper & Lower Body Workout
March 30, 2013 { 4 comments }Happy Saturday! I just had to use all the motivation I had in me to get myself to the gym this afternoon. I ran there as an easy way to get my cardio in – just under 2 miles! Once I got there I quickly programmed this great upper and lower body workout featuring some [...]