Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Fit Travel

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!

 

 

Tips For Dining on Carnival Cruise, Plus My Behind The Scenes Tour Of The Galley

I recently got back from a Carnival cruise with my family and we had a great time. Last time I went, I blogged about how you can stay fit on a cruise – since they have so many options. But, this time around – I wanted to focus a little more on the food. Even if you have never been on a cruise before – you may have wondered how do they feed so many people and also is the food in the dining rooms any good? I have to say that yes, their food (and staff) are on par with the best restaurants on land. On my last cruise I got to have a special tasting and behind the scenes tour which really made me appreciate all of the hard work and creativity that goes into the dining experience on board.

I had the pleasure of getting to know our Maitre d’ on our ship Mr. Csaba Varga Attila and he invited us to have a special tour of the galley (aka kitchen area) during our cruise. Not only did we get a private tour – but they prepared a special tasting of the entire menu for that evening’s dinner, including all options for starters, main courses and desserts. When we first arrived we were greeted by the Chef de Cuisine Mr. Ramesh and Food Manager Mr. Milind along with Mr. Attila. They gave us a little introduction about how many meals they have to prepare each day (2,000 in each of the 2 dining rooms – including breakfast and dinner) and how they go about creating tasteful and innovative menus that will please everyone.  There are so many cruisers (3,000+ on many ships) and they have to make meals appealing to everyone from the health fanatic to the foodie. So, they offer a huge variety meal options including vegetarian, vegan, nut-free and gluten free. I am a pretty healthy eater and loved sampling all the creative vegetarian options like the beet carpaccio. But, my Dad (who was also with us) is a big foodie and loves meat – so he really enjoyed sampling the ox tongue and other more decadent items. Every night they have at least one vegetarian option, but you can also make special requests for allergies and preferences.

Being able to go to the galley, meet the chefs and have a private tasting was a real treat. I want to especially thank Mr. Attila for giving us the tour and making our dining experience wonderful. Also, thanks to the rest of the carnival dining staff and chefs for making my family’s cruise extra special!

Tips For Dining on a Cruise:

  • Introduce yourself to the Maitre d’. He can help arrange your table so you can sit with family and friends and also alert the chef and waitstaff if you are celebrating something or have questions about dining.
  • If you have any special dining requests – ask your waiters. They can have the chef prepare something special for you – even if it’s not on the menu. For my baby, they would bring out special purees of veggies and other baby-friendly options. For me, I asked for plain grilled chicken and steamed veggies some nights when I had too many treats during the day!
  • They are kid and baby friendly – so don’t be afraid to bring your little ones. They have highchairs, kids menus, crayons, etc. Our waiters even tried to entertain our little ones by making animals out of napkins and telling them jokes. Also, some nights they do performances and get dressed up and dance around and it’s a lot of fun.
  • Try the “port of call specials”. Each day you are at a new port – they will have special menu that samples some of the local cuisine and they do a great job creating these specialty foods.
  • It’s still easy to over-eat in the main dining rooms at dinner even though their portion sizes are not super big. You are able to order an appetizer, salad/soup, entree and dessert and can even have more than one of each. Try to follow the 80/20 rule. Order 80% healthy and then the other 20% splurge on a small appetizer or dessert. Also, for dessert – they almost always offer fresh fruit and/or a sugar free option. You could order fruit and then split their famous melting chocolate cake (aka “Micky Mouse” cake).
  • Other more casual options are always available for dinner, but I highly recommend dining in the dining rooms at night – it’s a real treat.

 

“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.

 

How to Stay Fit And Healthy On A Cruise

Cruising has come a long way from endless buffets of fried fatty foods and deserts, crowded staterooms and non-existent gyms. Now days you can take a cruise and actually come back a healthier person! A couple of months ago I went on a Carnival cruise with my family and we had an amazing time. One of the best parts was that I was able to stay fit and healthy and returned feeling refreshed instead of regretful. Now, I know that most people aren’t too concerned with weight gain when cruising – but I’m here to tell you it IS possible to keep the big LB’s off and maybe even tone up a little. The best part is that Carnival actually makes it easy if you just put in a little effort and get creative. Below are some tips on how you can make your next cruise a healthy one for you and your family.

We decided on the Carnival Breeze ship because it’s a newer ship and visits a couple of places we haven’t been before. If you haven’t taken a cruise in awhile you definitely need to check out Carnival’s fleet. Most are new or have been completely renovated and there is literally something for everyone. Most people look forward to the food and the drinks on vacation and Carnival doesn’t disappoint in this area. However, I was pleasantly surprised by all of the healthy food and drink options, the fitness facilities (who knew they offered spin classes on the water?!) and creative outdoor workout spots (you do crunches while watching dolphins swim by!).

Take advantage of the fitness facilities.

Most ships have great gyms and fitness centers with a variety of equipment. Carnival not only had a great gym but they had a spin studio, yoga studio and even a fun outdoor gym that the whole family can use. The gym was super nice with a lot of cardio equipment, weight machines and a free weights area. They also had a ropes course, mini golf and other fun things to get your family involved. Just make it a goal to explore a new fitness area (or class) each day.

Be active as much as you can.

Even if you are not a gym person you can still find ways to burn calories and stay physically fit. The ship has a walking path that you can use to take a walk around the boat (try a sunset or sunrise walk for a nice view) or go for a jog. If you are a runner – you can even get in your own mini 5k. Also, you can make the pools a place to get fit. The pools are small – so it may be hard to swim laps unless you go during a less busy time like early in the morning – but you can still use it to burn some calories. You can do things like tread water, do tricep dips on the edge (in the water), do leg raises (for core) and lateral shoulder raises (pressing up against the water is great resistance). If nothing else – just go exploring the ship. If your family is with you, you could even do a fun scavenger hunt or see what fun things you can find.

Make the buffet your BFF.

The words Buffet and Healthy usually don’t go hand in hand. However, I was really surprised by all of the heathly things I could find on Carnival’s Breeze. They also mixed things up daily and had a variety of new healthy choices throughout the week – so I never got bored. Just be sure to watch portions and unlimited items. This is one of the hardest to do while cruising. The buffet areas are packed with tasty treats almost all day long – so temptation is always there. What I did was make sure I filled up on heathy items like veggies, fruits, plain baked chicken or fish (no sauce) first and then if I wanted a small treat I would get one. Not into buffets? They have a variety of specialty restaurants (some like the Steakhouse have an extra charge) that offer a la carte items and you can request that your chicken be cooked without butter or ask for a vegetarian option. They were more than happy to accommodate my requests and one of our waiters even pointed out the healthier items for us one night. A fun fact – the cruise ship staff are all very fit and health conscience. Some are working on the ship for 6-9 months at a time and their health is their priority. They even have a gym for the crew members to use.

Make your room a fit haven.

I was surprised how roomy the staterooms are. Yes – they are very small but for a cruise ship they aren’t too bad. Plus, Carnival does a great job making it a very usable space and there are plenty of storage areas and spaces for your things. You can organize your workout clothes by the day of week have itall ready to go each day. You could even squeeze in a workout in your room if you wanted. I loved being outside – so some mornings I would do a quick set of squats, shoulder presses and bicep curls out on my balcony. I also recommend stocking your room with healthy snacks such as fruit (you can bring some back from the buffet), carrot sticks, protein shakes (bring your own shaker bottle) and nuts.

Chose a more active excursion.

Carnival has lot of fun excursions to choose from. They are also categorized by activity level – so if you are fit and healthy you can choose one that’s a little more active. Some require more walking (wear comfortable shoes) and some activities are just more challenging like horseback riding, zip lining or scuba and snorkel.

Change your mindset.

Make it more of a healthy spa trip vs. an indulgent trip. I like to start my trips with a healthy mindset and treat my trips and cruises like a healthy spa trip vs. an indulgent vacation. If I start off thinking about staying fit, enjoying new fruits and veggies, trying a new fitness class and then rewarding myself with a spa treatment – I’m less likely to return home feeling bloated and out of shape.

I hope these tips will help you enjoy your next cruise even more and help you return felling fit and healthy! Comment below and share some of your tips for cruising!

 

This post was sponsored by Carnival but all opinions are my own. 

 

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.

 

Ford Mobile Gym Series – Workout With Your Truck!

I’m excited to share this fun project with Ford! I was asked to create a workout series for truck owners that they could do any time, anywhere! So, below is the first workout in my Ford Mobile Gym Series – the “Built Ford Tough Total Body Workout”

Did you know you can get in a great workout with just your truck? Ford trucks have great features like the flip-up grab bars, tailgates and step bar! You can work your upper body, lower body and core by just using your body weight! Below is a sample workout that I designed to build muscle strength and get you lean! This workout is perfect for after work when you can’t make it to the gym, if you are traveling or next time you take your truck on a camping trip! Get your friends involved and have fun!

Stay tuned for our next video in the Ford Mobile Gym Series…the “Truckin’ It Cardio Workout”!