Cari Fit

Fitness Advice, Workout Tips, and Inspiration

travel workout

Fit Family Travel – Walt Disney World

Did you know that “The Happiest Place on Earth” can actually be one of the Fittest places on Earth? Walt Disney World and their resorts actually offer many options for healthy families who want to stay fit and healthy while on vacation. If you make some healthy dining choices and combine that with all the walking you will do – it might be one of the healthiest vacations you take!

Workout clothes are great for the theme parks – and princess dresses for the girls are a must-have ; ) 

This was our second time to go with our son and first time with out daughter who is almost 2. I’m in no way a “Disney Expert” but I think after going with young children twice – I’d share some of my best tips for families with small children. Also, as a fitness blogger – I want to share some tips on how you (and your kids) can eat healthy and squeeze in some workouts so that your trip ends up being a fun AND fit one for the whole family. This is a long post (sorry) so feel free to skip around and be sure to check out Disney’s recipe (they sent it to me!) for a great healthy quinoa salad at the bottom!

What to Pack

I will try to do another post soon on traveling (via air) with young kids. We travel a lot and I do kinda feel like I’m an expert at this now! For Disney – here are what I consider the essentials for Disney:

    • Comfortable clothes, walking/running shoes and layers. It’s usually pretty warm in Florida but you don’t want to end up having to purchase extra bulky layers at the theme parks if you don’t have to. I wore workout clothes a couple of days and comfortable jeans with a workout tank and light jacket on other days. You also need walking shoes – for the whole family. We literally walked 6 miles one day at Magic Kingdom, so you don’t want to be in new shoes or ones that won’t hold up.
    • Snacks. Disney has a lot of dining options (more on that below), but I recommend packing a few healthy things in your suitcase and then also bring some of them along at the theme parks. For me, I like healthy bars like LaraBar, ThinkThin, RX Bar, etc. and for my kids I packed extra food pouches (ones with veggies are good because theme parks are usually lacking in veggies), goldfish and other small snacks. I also brought along some protein powder packets to mix in my water bottle. Most likely your hotel will have milk if your kids drink milk – or I recommend packing (or buying once you land) a package of milk like the ones from Horizon that don’t need to be refrigerated. We always request a room with a refrigerator so we can store milk, snacks, etc and if your hotel doesn’t supply them automatically they sometimes will give them to families with babies at no extra charge. Also, be sure to bring your kids favorite milk cups, sippy cups and bottles.
    • Cleaning supplies/sanitizer. I usually pack an unscented soap and small bottle cleaner (for cups too) so I can wash them regularly at the hotel. Theme parks are loaded with germs – so it’s good to wash your cups and bottles every day! I also bring lots of sanitizer wipes (for planes, busses, etc) and gel. I also bring my own laundry detergent and sometimes wash a few things in our bathtub. If you use the community washer/dryers just make sure to wash your clothes on hot to kill the bacteria from the previous person’s clothes (yuck).
    • Sunscreen. Because of the time of year we went – the UV rays weren’t too bad but I brought mini sunscreens like these with me. I also brought sunglasses and hats for me and the kids. I usually wear spf in my moisturizer -  (I use either Aveeno, Charlotte Tillbury’s Magic Cream with SPF and/or Tarte’s 12 Hour Foundation with SPF.
    • A Good Stroller. Depending on the age of your children – I would highly recommend a good double (or single if you have one child) stroller. I love my double UppaBaby one because it’s lightweight but also the seats recline for naptime – since you probably won’t be back at your hotel for naps.Snacks and a Double Stroller Are Key!

Where To Stay – The Swan and Dolphin

This was our second time to stay here as a family. Surprisingly it’s not an actual “Disney Resort”. There are some perks at staying at a Disney Resort such as using the magic bands to unlock your hotel room, the abundance of shuttle busses to take you to your hotel and also take/store your luggage, etc. BUT, I really loved the Swan and Dolphin. It has the perfect location, the rooms are great, dining is very kid friendly and you still get free shuttle busses to all of the Disney parks. We stayed at the Dolphin but got to use the amenities of the Swan which is directly across (they are connected by a walkway).

 

Newly Remodeled Dolphin Lobby

Rooms: We just had a normal Deluxe room with 2 beds and also a crib. The last time we stayed we had a suite which was nice. They also have “family rooms” but these were sold out when we visited. Their rooms are updated and very nice with modern decor. We had a coffee machine and refrigerator and I liked having the sink outside of the tub/toilet area.

Dining: Dining is expensive when you go to Disney – period. Be prepared to spend more than you would at home or even some other resorts/hotels in the US. But, with that being said – the Dolphin had lots of great options for families. They have a new Fuel market that offers many healthy items for breakfast, lunch and snacks. We went here daily to stock up on fruit, bars, yogurts and usually got coffee and breakfast sandwiches to eat on the bus on the way to the parks in the mornings. They also have a cafeteria style restaurant in the basement that even made me hardboiled eggs one morning. Most of our lunches and dinners were at the Disney theme parks.

Fitness Amenities: The Swan and Dolphin has excellent fitness facilities. The Dolphin’s gym has been newly updated and has a large cardio area, a fitness studio room and another whole room with weight machines and free weights. It’s very large (and clean) for a hotel gym. Every morning I was there I got up early and went for a run. The running path is awesome and they have many routes available for you (there is a map out front of the gym) depending on how far you want to go. I usually just did the 2 or 3 mile loop that took me around the Disney Boardwalk and waterways. I would highly recommend it. Then, on our last day there I went across to the Swan hotel and tried one of their Pelotin bikes. I was so glad they had one because I have been wanting to try a “class”. I thought the workout was great and will do a review on this soon. Their gym was also nice but smaller than the one at the Dolphin. They also have a lap pool there – but the Dolphin has amazing pools (see below). If your hotel doesn’t have a good gym and you don’t want to go outside – you can try these sample workouts to do in your hotel room.

Family Amenities: The Dolphin has daily activities for the family ranging from story times, scavenger hunts and even s’mores out by the pool. Unfortunately, we didn’t participate in many of these because we were at the theme parks most days. The Dolphin has amazing pools! All of them were heated so even though it was still cool outside, we were able to swim. They have a kids pool (with shallow areas), a larger pool with grotto and large slide and also a lap pool with cabanas nearby. The pool food/drink service was great and they allowed me to swap fries for fruit and customize some of our menu options. The hotel also has a great playground between the Swan and Dolphin for kids. There is a nearby “beach” with sand for kids to play in that borders the lake (no swimming is allowed). Bottom line- this hotel is very family friendly and has fun actives for all ages.

Visiting Walt Disney World

During our visit we went to Magic Kingdom twice and Epcot once. My kids are still very young, so I knew they would like Magic Kingdom due to the variety of rides and attractions for those under 5 and then I knew we wanted to do Epcot to try the new Frozen Ever After ride in “Norway”. Here are my tips for staying fit at the theme parks:

Healthy Dining: You have to get a little creative when eating healthy at both Magic Kingdom and Epcot. Most places serve typical fare such as sandwiches, chicken fingers, burgers, etc. However, I found that many did offer fruit, hardboiled eggs, cheese and snack options that were healthy. Sometimes we just ate a bunch of healthy “snacks” for lunch instead of a big meal that wasn’t the healthiest. However, throughout the Disney properties (even restaurants at The Boardwalk) they offered “Mickey Check” meals for kids. These were healthier options for kids but not every restaurant offered these. Some of them were really good and offered fresh veggies and grilled meats. I even ordered some of them for myself a few times! However, they are mostly offered at “table service” restaurants at Magic Kingdom, which is about 8 restaurants (fyi if you want wine or alcohol you have to dine here).

It was slightly easier to eat healthy at Epcot since there was more variety because they offer authentic foods from all over the world at the various countries represented in the World Showcase. Epcot had more adult-friendly restaurants (and wine!) – but I found that most are geared towards “foodies” and those that want to indulge a little (which is ok after you’ve walked 5+ miles that day! haha). I would highly recommend getting reservations as far out as possible – for all of the theme parks – especially fine dining or table service restaurants. Some people book their meals 6+ months out. You can do this online or via the Disney App.

We dined at the Be Our Guest restaurant (MK) last time we went and I had the quinoa salad which was amazing (See Recipe Below). That restaurant was beautiful and worth it just to go see the Beauty and The Beast theme/decor. This time we had lunch at Cinderella’s Royal Table (also at MK) and they offered some nice salads, fruit and other healthy options. Just like regular restaurants – you can customize and ask for no oil, dressing on the side, etc. My kids loved Cinderella’s Royal Table – the kids meal was great and almost all of the Disney Princesses visited our table for photo ops! They also loved the cute “make your own cupcake” mini dessert with pretty Cinderella-blue icing. We tried to limit the amount of sugar our kids had (which is hard at Disney) so we looked for very small treats or treats they could share and limited them to once or twice a day.

Kids Build Your Own Cupcake at Cinderella’s Royal Table

Healthy Quinoa Salad and Kids Meal with Green Beans at Be Our Guest Restaurant

Other Ways to Mix In Fitness: Other than walking…which you will do A LOT of, there are a few other ways you can make fitness a priority. If you want to make your trek around the theme park more of a challenge you could bring a jogging stroller and run some of the way through the property! You can also mix in intervals of fast and slow walking and even find outdoor areas for pushups, tricep dips, etc! You may get some looks – but it might be fun to do your workout at Magic Kingdom! I just got my workouts in at our hotel (see above) each morning. But, once I realized how much walking I was doing, I scaled back my runs a little and focused more on strength training to give my injured knee a break (more on this in another post).

Another great way to make your trip to WDW is to sign up for a race with Run Disney! Disney has many races all year ranging from 5k’s to marathons and many that are family friendly and stroller friendly! Once I get back into running marathons I can’t wait to try the Walt Disney World Marathon! Disney also offers training programs too – check it out!

Keeping Kids Active: This is pretty easy since most of the time they will want to run around and explore. Also, almost all of the rides make you park your stroller in the stroller parking area and you and your family have to walk/stand in line. It can be hard for little kids to just stand around, so you may want to swap with your partner and one of you take your kid(s) out to play or explore while the other waits in line. Also, there are designated places for kids to play such as the play area inside the Dumbo ride (Dumbo’s Tent), the mini playground outside of the Winnie the Pooh ride (Pooh’s Garden) and lots of other areas in the Frontier Land area of Magic Kingdom.

I contacted Disney a couple of years ago when we first went with our son. I was IN LOVE with the Quinoa Salad at the Be Our Guest restaurant, but unfortunately they weren’t able to share the recipe. However, they did send me the recipe for the Quinoa Salad with Hearts of Palm and Shrimp from “Crystal Palace” restaurant in Magic Kingdom. It’s amazing!

Official Disney Recipe: Shrimp, Heart of Palm & Quinoa Salad

The Crystal Palace
Lake Buena Vista, Florida

YIELD: 6 Servings

1 lb steamed & chilled shrimp
2 ½ cups cooked quinoa (can substitute bulgar wheat or cous cous)
1 can hearts of palm
2 cups fresh baby arugula
½ cup diced red peppers
¼ cup chopped cilantro
1/3 cup mustard dressing

Mustard Dressing
1 tablespoon lemon juice
2 tablespoons rice wine vinegar
1 tablespoon chopped shallots
½ tablespoon chopped fresh ginger
2 tablespoons dijon mustard
1 ½ tablespoons olive oil
1 ½ tablespoons canola or vegetable oil
½ tablespoon celery salt
½ teaspoon Tabasco
Salt & pepper to taste

METHOD:
Cook the quinoa in a large quantity of salted boiling water (4 times the volume of the quinoa – this washes out the slight natural bitterness of the grain) for about 20 minutes.  Strain and cool off.

Steam and cool off the shrimp.

Cut the hearts of palm into ¾ inch coins or half coins depending on size.

In a food processor or blender, combine all ingredients for the dressing except the oils.  Slowly drizzle in the oil to form the dressing.

Assemble everything together in a mixing bowl.

Enjoy!

 

 

Holiday HIIT Workouts For Home and Gym

Over the holidays we typically don’t have much free time and are extra busy with shopping, parties and family/friends. But, this is actually the BEST time to keep up with your workouts. Working out over the holidays will not only keep you looking your best, but it will relieve stress, counteract extra holiday treats and also give you a jump start on those New Years resolutions and fitness goals. Try these workout below – they only take 30 minutes each.

At Home HIIT Workout (30 minutes):

Equipment: 1 set of medium dumbbells and a mat, towel or carpet for cushion

Warmup by doing 10 squats, 10 jumping jacks and 10 sets of high knees x 4 sets (about 3 minutes)

Perform all 5 exercises in a row and aim for 15-20 reps of each. Then, do the whole workout 3-4 times.

  1. Squat with Hip Abduction. Perform a squat, then kick your right leg out to the side, squat again and then do left leg. Hold 1-2 weights to make it harder.
  2. Pushup to Ankle Reach. Perform 1 pushup, then press yourself up and back (like downward dog) and reach your right hand under your body and touch your left ankle or shin. Repeat pushup and then touch left hand to right leg.
  3. Double Crunch. Place hands behind head and crunch your knees towards chest, as you bring your shoulder blades up off the floor.
  4. Plie Squat With Alternating Upright Row. Stand with toes pointing slightly out and 1 weight in your right hand. Perform 1 upright row with right arm, then squat down and set weight on the floor. As you stand back up from squat position, pick up weight with left hand and perform upright row on left arm. Alternate quickly and perform 20 reps.
  5. Burpee With Bent Over Row. Perform a regular burpee with your hands on your weights. Squat down, place weights on the ground, jump back to plank, jump feet back in, stand up (be careful not to round your back as you stand up) and perform a bent-over row with your knees bent. Repeat.

 

HIIT Workout At The Gym (30 minutes):

Equipment: Gym machines and 1 kettlebell

  1. warmup on a cardio machine for 5 minutes
  2. Grab a kettlebell (10-15lb for beginners, 15-20lb for intermediate and 25+lb for advanced or guys) and find the seated leg extension machine (for quads). Perform 1 set of quad extension on the machine (make sure the machine is set up correctly for your body and height). Aim for a weight that’s heavy enough where reps 12-15 are almost impossible to complete but you can with good form. Then, stand up by the machine and do 15-20 squat to shoulder presses holding the kettlebell (by the ball and not handle). Alternate the machine with squat to KB shoulder press 3-4 times.
  3. Find either a seated hamstring curl machine or a face-down hamstring curl machine (lie face-down and curl heels to glutes). Perform 12-15 reps, then stand up and perform 1-arm kettlebell rows (hold kettlebell by the handle). Bend knees and step back with your right leg so you are in a semi-lunge position. Place left hand on knee, bend over (keep back flat) and row the kettlebell up and back with your right arm. Squeeze your shoulder blades together. Perform 12-15 reps then switch arms. Repeat both exercises 3-4 times.
  4. Find a seated hip abduction machine. This is the one where the pads go on the outside of your knees and you are pressing them outward to work glutes and outer thighs/hip abductors. Perform 15-20 reps and be sure not to let the weights crash together – so that means you have to constantly keep tension in the machine and never let your knees touch together. After 1 set, stand (or you can do these seated) and grab the kettlebell and do 12-15 overhead tricep extensions. Repeat both so you do 3-4 sets.
  5. Finish with some extra cardio and core. Do a standing high-knee run for 45 seconds and then hold a plank for 45 seconds. Repeat both 3-4 times.

 

“Train Anywhere” – Cari’s Workout Featured in Oxygen Magazine

I’m excited to be featured in the May/June 2017 Issue of Oxygen Magazine! I designed the workout “Train Anywhere” for people looking for a tough yet doable workout they can do when they travel or are away from a gym. I recommend getting the hard copy (on newsstands now) or digital version online so you can read the full workout and also check out some recommended travel fitness gear! Here is a sample of the article with my first 2 workouts:

Workout 1

Time: 10 minutes

Equipment: None

Secret Weapon: Lots of high knees

*see exercise descriptions below…

  1. High Knees 60 seconds
  2. Do 1 pushup then 8 mountain climbers x 15 sets
  3. Heisman Run 60 seconds
  4. Reverse Lunge with Skip-Up 30 (15 each leg)
  5. High Knees 60 seconds
  6. Squat with Front Kick 30 (alternating legs; 15 each leg)
  7. High Knees 60 seconds
  8. Triceps Dip with Knee Lift 20

Reverse Lunge with Skip-Up: Stand with both feet together, then step back into a

deep lunge with your left leg. As you do so, touch your left hand to your forward

right foot. As you stand upright, drive your left knee up and in front of you while

leaping into the air on your right foot. Land softly and repeat right away. Do all reps

on one side before switching.

Squat with Front Kick: Stand with your feet hip-width apart, legs angled outward,

then drop your hips straight down and bend your knees into a squat, descending to

parallel or below. Quickly extend your hips and knees to rise and as you return to

standing, kick your left leg in front of you – high, as if kicking a punching bag.

Alternate leg with each rep.

Triceps Dip with Knee Lift: Sit on a sturdy chair, high step or other fixed object,

with your hands just outside your hips, cupping the edge with your fingers. Extend

your elbows and slide forward to clear your glutes from the seat. Slowly lower

yourself toward the floor by bending your elbows until your arms form 90-degree

angles. Pause, then press yourself back to the start. When your arms are straight,

bring your right knee in to your chest, abs and core tight. Return your foot to the

floor and continue, alternating knees.

Heisman Run: Stand in an athletic ready position with your feet together, knees

slightly bent. Leap to the right and draw your left knee up as you land, trying to

touch your right shoulder to your knee. Hold for a count, then repeat to the other

side. Alternate sides for reps.

____________________

Workout 2

Time: 15 minutes

Equipment: Jump rope

Secret weapon: Ladder format: gradually increase the intensity of your jumping so

your first set hits around 5 out of 10 on the perceived exertion scale (RPE), and your last

set is the hardest (10 out of 10).

 

Set #1:

Jump Rope 2 minutes RPE 5

Incline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #2:

Jump Rope 2 minutes RPE 7

Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Set #3 

Jump Rope 90 seconds RPE 8

Decline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #4

Jump Rope 60 seconds RPE 10

Decline Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Plank Hold 60 seconds

 

Prisoner Squat with Ab Twist: Stand with your feet hip width apart and angled

outward and place your hands behind head, elbows flared. Perform a standard

bodyweight squat, making sure your chest stays lifted (don’t fold forward). Return

to standing then lift your left knee toward your right elbow, crunching your abs and

aiming to meet in the middle. Return to the start and continue, alternating sides.

Curtsy Lunge with Hip Abduction: Stand with your feet hip-width apart, then step

your right foot back and behind your left, keeping your hips square and bending

both knees to 90 degrees. As you return to the start, lift your left leg to the side –

straight out and slightly to the front of your body. Continue, linking your reps

together on one side before switching.

Incline/Decline Push-Up: For an incline push-up, you put your hands on an

elevated surface, like a chair or step, and your feet on the floor; for a decline push-

up, you do the opposite, with your hands on the floor and your feet on a raised

surface.

 

To read the rest of the article and get Workout #3 – please pickup a copy in person or you can get the digital version at OxygenMag.com.

 

Five At-Home Cardio Options When You Can’t Go Outside

Many times it’s impossible to get outside for a run our outdoor workout (due to the weather, your schedule, or if you have a new baby like me) and you can’t get to the gym – but, that doesn’t mean you can’t get in a good cardio workout in your living room! Below are some of my favorite go-to options for cardio when I really want to sweat and I’m frustrated that I can’t leave my house! These are also great options if you are traveling and don’t have access to equipment or a gym. Some require equipment and others just require your body weight. Most of these are great for HIIT (High Intensity Interval Training) or Tabata (20 seconds “on” then 10 seconds rest).

Equipment: Kettlebell

Exercise: Kettlebell Swings

Ketllebell swings are one of my favorites (if done correctly). It works your entire body with emphasis on core and glutes. If you aren’t sure how to use a kettlebell – check out some videos online or ask a trainer at your gym. Start with a KB that is a lower weight (around 10-15lb depending on your fitness level) and work up to a heavier one.

The Workout: KB swings will get your heart rate up fast – so use them as part of a HIIT (high intensity interval training) workout. I would do timed swings (vs. reps) and then mix in strength training. Do 30-60 seconds of KB swings and then 30-60 seconds of strength training like pushups, squats or shoulder presses with the KB.

Equipment: Jumprope

Exercise: Jump Rope

I love the jumprope because I feel like it’s equivalent to going for a hard run or even doing sprints if you jump really fast or do “double unders”. You can start by just doing a basic jump with 2 feet or you can try new moves like skipping (alternate feet), jumping side to side, doing high knees, etc.

The Workout: You can do jumprope intervals alone for just cardio or you can mix in some strength training in between sets. Vary the pace of your jumping depending on how long your interval is. For instance, if you want to jump for 1 minute you may want to do a medium pace but if you just want to do 20-30 seconds at at time go for fast intervals or sprints.

Equipment: Mat

Exercise: Burpees

Burpees are a full body exercise that gets your heart rate up fast and is considered more of a high intensity interval (vs. say jumping rope for a steady 2 minutes).

The Workout: These are best done as intervals since you probably won’t be able to do more than 30-60 seconds at a time, especially if you are going fast! You can add your own twist to them (like adding a pushup or even a tuck jump at the end) but I like basic burpees where you place your hands on the ground, jump back to a high plank, jump your feet back in to your hands and then jump up in the air. Think: Down (place hands down while you are in a squat), Out (jump feet out), In (jump feet back in) and Up.

Equipment: None

Exercise: Plyometric Jumps (Jump squats, jump lunges, high knees, etc)

The best part about plyometrics (or “plyos”) is that you don’t need any equipment! My favorites are basic jump squats, jump lunges and high knees.

The Workout: These are also pretty high intensity so do them as part of an interval workout or you can do them Tabata style by doing a 4 minute workout at a time (for the entire 4 minutes do 20 seconds “on” and 10 seconds “off” or rest).

Equipment: Stairs

Exercise: Run stairs, lunge stairs or do hops up the stairs (either squat hops or bunny hops with legs straight)

If you have access to stairs – you can use them for a great cardio workout! Even if you just have a small flight in your house – you can still jog or walk fast and just do a bunch of laps. Instead of counting steps – do it based on time.

The Workout: You can use stairs as intervals if you are sprinting or going fast or you can jog at a steady pace for 5-10minutes at a time. You can mix things up by doing squat hops (like “plyo” hops) traveling up the stairs (not on the way down!) or even bunny hops with your legs straight. You can always hold on to the railing or wall for balance.

 

2 Workouts You Can Do At Home + Fitness Tips For Beginners

Happy New Year! I know many of you have set some new health and fitness goals this year or maybe you are trying to finally reach a goal you set last year. Let’s make 2016 your best year yet! If you are new to fitness and working out – gyms may intimidate you right now and you also may not know what you can do to get started in the right direction. Below are 2 sample workouts that you can do in the privacy of you own home with minimal or no equipment.

Trainer TIPS:

Just remember – the best thing you can do is BE CONSISTENT! You’ve got to workout at least 3-5 days a week and doing a little workout every day is even better. If you only workout once or twice a week or 5 times one week and 0 the next…you aren’t going to see results. When I first got back into fitness after gaining a lot of weight (I’ll post more on that later) I worked out really hard at the gym twice a week and thought that’s all I needed to do. I did lose a few pounds at first but not much else changed. You also need to really challenge yourself. YOU WON’T CHANGE YOURSELF IF YOU DON’T CHALLENGE YOURSELF. Most people want to stay in their comfort zone when they are starting a new workout program. Again – if you do this…you aren’t going to get results. Your body wants to stay comfortable. You have to challenge those muscles and your heart (and your mind!) and push yourself. I’m not saying you have to go all out and make yourself miserable each time either – or you won’t stick with it. Just a few times during each workout either lift a heavier weight, do a few more reps past your comfort zone or walk/spin/run a little faster or go a little farther than you told yourself you would.

 

At Home Circuit Workout
Equipment: Use something around your house that is equivalent to a medium set of dumbbells (2 big soup cans, a bottle of laundry detergent, etc.). If you only have one heavy object just do one arm or leg at a time.
Warmup 3-5 minutes: walk/jog around the block or do some jumping jacks
Tips: To make easier, incorporate more rest and use lighter weights; to make harder – reduce rest and use heavier weights.
Set 1:
15 Squats holding weights.
15 Shoulder presses with weights.
x2
Set 2:
20 pushups with hands on kitchen countertops (to make harder – add a clap)
20 reverse lunges (alternate legs)
x2
Set 3:
15 Seated tricep dips (use your couch, dining chair or steady object that won’t move)
30 Seated leg lifts on each leg (keep one leg bent and straighten other leg out lifting up and down)
x2
Set 4:
20 Bicep curls using weights.
1 forearm plank (try to hold for at least 30-60 seconds)
x2
———————————-
At Home Stair Workout
Equipment: None
Warmup: walk/jog stairs at easy pace for 3-5 minutes.
Tips: To make this harder reduce rest periods; be sure to stay hydrated. *If you don’t have access to stairs, you can do some of these moves on a stable bench or step (instead of running stairs you can jog on a flat surface) or head to a local park, safe parking garage, mall, etc.
Set 1:
  • 15 Incline Pushups (hands on step)
  • *Run stairs at medium pace for 2 minutes. 
  • 1 minute Stair Lunges: Alternate lunging up the stairs with the right foot and then left. Keep the back leg bent 90 degrees – just like you were doing walking lunges on the ground. If you are taller – skip 2 steps.
  • *Run stairs at medium pace for 2 minutes. 
Set 2:
  • 1 Minute Bunny Hops: Hop up each step quickly keeping knees pretty straight and core engaged.
  • 20 Seated Tricep Dips: Have a seat on one of the bottom steps and perform tricep dips by bending elbows 90 degrees and keeping hips close to stairs.
  • 20 Elevated Lunges: place back foot behind you on a step (or stable chair) and keep 80% of the weight in front foot. Repeat on both left and right.
  • *Do high knees up the stairs (both feet touch every step) for 1 minute)
Set 3:
  • 1 Minute Plyo Squat Hops up the stairs: Start in squat position and hop up each step landing in a squat with knees bent. Swing your arms forward to help propel you up the stairs, or hold on to a railing lightly with one hand for balance.
  • 2 Minutes Side Lunge up stairs: Stay facing left with toes and knees pointing straight ahead (not up the stairs). Jog back down and repeat on the right side.
  • 30 Alternating Plank Tucks: Hold a plank (or incline pushup position) with feet on the ground and hands on the steps. Alternate twisting your right knee towards your right elbow and then left towards left. To make this harder – do it in decline position. Rest and repeat.

How To Workout When You Have No Time

IMG_0717I prefer to do my workouts at the gym and I still go as much as I can. However, now that I’m a new mom I don’t get to go as often as I’d like – so that means I have to squeeze in many of my workouts at home. I always thought babies slept a lot and took many naps – so I figured there would be plenty of time for me to fit in workouts as a new mom. Right? Not quite. My baby takes 2-3 naps a day….but they are never longer than 30 minutes! 30 minutes?! That’s barely enough time for me to warmup, much less melt off this body fat! So, what is a new mom to do? Well, I’ve been working out 30 minutes at a time 2-3 times a day! It kinda sucks getting into the groove and then having to stop and wait another few hours before I can finish, so what I’ve found that works is to break up my workouts into 2 or 3 parts so that I get to finish each section and get a sense of completion and accomplishment. I do lower body, upper body and then core and cardio.

This concept can work great for others that just don’t have enough time to fit in workouts either due to family, your job, travel schedule, etc. You can do these workouts all together too – if you have time. In about 25min (after warming up) you should be able to get in about 3-4 sets of each exercise in the circuit. Here is a sample of my 3 x 30 minute daily workout:

Start each of these with a short warmup (ie. a few jumping jacks, step-touches, jog in place, short brisk walk around the house, etc).

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30 Minutes Lower Body (weights optional)

  • 30 squats
  • 20 elevated lunges on each leg (prop up your back leg on a sturdy chair, step, etc. that is about knee high)
  • 20 hamstring bridges on each leg + 30 crunches
  • 30 sumo squats (squats with toes pointing outward)
  • 1-minute wall sit (keep back up against a flat wall and your legs at 90 degrees with knees over ankles)

*Repeat this circuit as many times as you can in 30 minutes.

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30 Minutes Upper Body (2 dumbbells or or a resistance band)

  • 20 pushups (or how ever many you can do with good form)
  • 20 shoulder presses
  • 20 bicep curls
  • 20 bent over rows
  • 20 overhead triceps extensions with both weights (or you can do kickbacks)

*Repeat this circuit as many times as you can in 30 minutes.

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30 Minutes Core & Cardio (no equipment)

  • 20 jump squats (land soft with knees bent)
  • 20 reverse crunches (legs in the air – lift hips up)
  • 20 burpees
  • 20 side plank dips on each side
  • 30 seconds high knees

*Repeat this circuit as many times as you can in 30 minutes.

If you only have 30 minutes TOTAL – try this workout instead.