8 Advanced Exercises To Spice Up Your Routine

Uncategorized Jul 10, 2016

A lot of my blog tends to be tips and exercises for beginning your fitness and health journey. Beginning or restarting your fitness journey can be overwhelming and I want to have resources for that. Today though, I want to share some advanced core movements. Women who are in their second or third trimester of pregnancy, or still have abdominal separation after pregnancy should not attempt these exercises. These exercises are designed for those who already have a strong core and are looking to step it up a notch. Also, bear in mind that these exercises alone will not give you that six-pack look. You need to combine these with proper nutrition, proper fat burning exercises, hydration, etc. Here are my top eight advanced abdominal exercises to really kick your core strength up to the next level!

  1. V-Ups – Lay on a mat and extend your arms above your head and legs out. Fold your body in half keeping your arms and legs as straight as possible. Extend everything back out...
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Weekend Nutrition

Uncategorized Jul 07, 2016

Maybe it’s because I am a Mom to a one-year-old, so my Saturdays and Tuesdays look exactly the same. Maybe it is because I am a creature of habit. Either way, I eat pretty much the same on the weekends as I do during the week. I don’t save going out to eat strictly for the weekends, and I don’t have rules around when I can and can’t have certain food.

If you have been reading my blog for a while, you are probably sick of reading this, but I cannot drive this point home enough: I focus on the vitamins I am feeding my body, NOT what is “good” versus “bad” food. I try to hammer this home so much because it took me a long time to grasp this concept. Truly. When I focus on vitamins (such as those you get from and fruits or vegetables) and keeping my body fueled with nutrients (fats, proteins, and carbs) then a lot of the anxiety surrounding food is taken out of the picture. I see SO MANY people struggling with how to eat well and what that...

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Finding Balance On Vacation

Uncategorized Jul 05, 2016

As you can see from my lack of a post on Monday, I really reveled in this holiday and enjoyed some down time. We took a family vacation to the beach, along with our friends who have a kid the same age as our son. So, when I say I took some down time, take that with a grain of salt. Here’s the deal, and I have mentioned this before: I think vacation is important and I think not making your vacation revolve around an obsession with weight or fat loss is important. I also think it is important to be responsible for our goals and our actions. Eating until you are sick is not responsible. Having zero fun on your vacation because you are obsessing about when you will workout or what you will eat is not responsible.

This week I had planned to take Monday completely off from working out, as I had my group doing so because balance. That was tough though since there were so many extra hands around to take care of the kids AND I had a workout partner. So we set aside 25 minutes and...

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Summer Travel Workouts

Uncategorized Jun 30, 2016

I know it’s summer, and you’re traveling, and super busy. Me too! Summer can seriously get so chaotic. Every year I tell myself that I won’t travel as much this summer, and every year I seem to travel even more. It is OK to miss workouts here and there or take breaks to spend extra time with family, or because you just don’t have any weights; however, when you spend most of the summer traveling, you don’t want to lose the foundation you have built throughout the year. This is another time where balance is key. Your travel does not need to revolve around working out. Your workouts also do not need to fall to the wayside because you are not in the comfort of your gym or home workout space. It doesn’t have to be all or nothing. You deserve 20 minutes to take care of yourself three to four days per week.

Today I want to share with you some workouts that you can do when you travel, no equipment necessary (some of these you can even do barefoot!). You...

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Protein Sources

Uncategorized Jun 28, 2016

In our FWK member’s portal I remind my members to consume protein 30-60 minutes after their workout. Today I want to briefly explain why protein consumption in that window is recommended, and protein options outside of protein shakes. I usually just consume whey protein because it is easy and fast digesting, but I know not everyone likes protein powder and some people have medical reasons to not consume it!

After a tough workout, whether it is strict lifting, or high intensity intervals with heavy weights, like our FWK workouts, protein is important for rebuilding your muscles. When you workout, you cause microscopic tears in your muscles. This is normal and all part of the building process. Your strength does not come from the workout itself, but from what you do afterward. Protein and sleep help your muscles repair and become stronger.

The first 30 or so minutes after your workout, your central nervous system is pretty amped up. You want to give it...

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You CAN Eat And Be In Shape

Uncategorized Jun 23, 2016

I have been known to get on my soapbox in the past, but this is a subject that I think is perpetuated by a lot of misinformation and needs to be addressed. You CAN eat AND be in shape. There seems to be this misconception that if you are fit, if you have abs, or if you fit in certain size clothes, then you just don’t eat much. There are memes circulating all over the internet to the tune of “this could be us, but I like to eat”. I constantly see people posting, “I want to be fit but I like to eat too much.” I know a lot of it simply comes from a lack of information, perpetuated by the media, but I legit get kind of butt hurt when I see stuff like this.

I eat a lot. Like, A LOT. It shocks people. Some of it is genetics, or at least it was when I was younger. Honestly though, a lot of it has been spending the last several years really being kind to my body, nourishing it, and building muscle. This has increased my muscle and helped my body...

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Shin Splints

Uncategorized Jun 23, 2016

Shin splints are awful, and I come across a lot of clients who get them. I have had them in the past as well, so I wanted to share with you how I let them heal, and how I have gone four years without any problems. First, what exactly is a shin splint, besides painful?

What Are Shin Splints?

As a very broad explanation, shin splints present with tenderness or sharp pain in the lower, front half of your leg (along the Tibia bone). Typically this tenderness is OK at rest, but presents during activity, especially any form of running or high impact exercises that utilize foot flexors (i.e. squat jumps, box jumps, etc). If the shin splints get bad enough, it can present with edema. Typically, if not addressed, less and less exercise will cause the shin splints to present. It has been shown that there is reduced bone density in the Tibia of those with shin splints, but that can return to normal with recovery.

Risk factors for getting shin splints include (but are not limited to):

  • Females...
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Lindsey Lives Fit Feature

Uncategorized Jun 21, 2016

Today I want to feature my social media sister from another mister! Lindsey Fazendine (@lindsey_livesfit on Instagram) is a personal trainer & Mom who recently competed in a bikini competition. First, you should go to her IG account and watch her workout videos, because she has bloopers that are hysterical. Second, read on to get filled in on her competition, why she dropped out the first time she prepped for a competition, and her favorite prep recipe. I loved learning more about Lindsey, and hope to be able to feature one new person per month for all of you!

You recently did your first bikini competition. So exciting! Can you briefly bring us through what exactly a bikini competition is, for any followers who don’t know?

Yes, so exciting! A bikini competition is a category in physique competitions with much less emphasis on muscularity. Bikini category looks for lean and firm physique and competitors are scored on proportion, symmetry, balance, shape, and...

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Revisiting 16 Fitness Goals For 2016

Uncategorized Jun 18, 2016

At the beginning of the year I put together a list of 16 Fitness Goals For 2016. Now that the year is just about half way over, I wanted to revisit each goal, and tell you all where I am for that goal. The completed goals are in green.

  1. Set a new half marathon PR – I did this! You can read about it here, but what a rush! I finished in 1:42:44, which is 10 minutes faster than my previous PR of 1:52:59. This had a lot to do with smarter training that included speed work, not just getting in the mileage, as well as better nutrition.
  2. Take swim lessons – I’m still holding out hope for this one.
  3. Begin training for a full marathon – This is funny, because as I was writing this in December I honestly thought I probably would not end up doing this. That’s why my goal was only to train for a race, not even necessarily run it! Run it I did and the training was fun and definitely not what I had planned.
  4. Bring my...
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Running Through Deployment

Uncategorized Jun 16, 2016

I originally posted this a few months ago on my personal Facebook page. I had an overwhelming response to it, so I wanted to post it here for anyone who did not see it and could use the encouragement. Deployment is HARD on everyone involved, and running kept me sane (saner? I was still a little crazy – let’s be real).

I’m not big on deployment posts (for whatever reason, since I like seeing everyone else’s posts on the subject), but recently someone made a brief analogy to deployment and running, which made sense to me. I’ve been thinking about it all morning and the analogy couldn’t be more accurate for me right now. Here’s my break down. Let’s use a 12-mile run as an example (since this is the most recent long run I have done):

Starting out (Miles 1-2): I always start out too strong. I tell myself to slow down, to pace myself, but it’s simply not a skill I have mastered (or can claim to be moderately decent at really). I...

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