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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Free Sample Workouts

Join The Get Fit Done Fall Challenge

I just launched a special Fall Challenge with my friend Megan to help our friends and followers get Fit For Fall! What is it? It’s a free plan for the month of October that includes delicious and healthy fall recipes, tips and new at-home workouts (see the first below)! It’s not too late to join! All you have to do is join our private Facebook group! We are posting a new fall workout, fall recipe and other tips each week for the whole month!

We want to challenge everyone to try to workout 5 times every week (even if it’s just 20 minutes!) and eat healthier. Of course – we encourage you to use our Get Fit Done Guide, which includes 4 weeks of detailed workouts, meal plans, shopping lists and more, but you do not have to. You can do a mix of your own workouts and meals. Many people said they were only interested in the meals, so we just launched only the Meal Plan for only $29!

Here is the first workout we launched this week. Try it out and let me know what you think! Tag me on Instagram (@carifit).

Flash Sale +My Picnic Bench Workout & Healthy 4th Recipes🇺🇸

Happy 4th Week guys! I don’t know about you – but I love the 4th of July! It’s such a fun holiday to spend with family and friends and mine usually revolves around water sports, grilling and fun healthy treats! Below is a workout that I just posted to my Instagram yesterday. I’m staying with family and they have a picnic table/bench that I used to do a quick 20 min HIIT workout! My family also loves to grill – so I wanted to share a couple of my favorite healthy grilling recipes you can use for the 4th! Megan and I also thought this would be the perfect time to do a FLASH SALE with our GET FIT DONE Guide (see below!)

Picnic Bench Workout

Start by finding a picnic bench or table, or you can just use a bench that is at least 1 foot above the ground. The higher the bench/step the harder the workout! Warmup first for about 5 minutes and then do this quick and simple routine. If you want to add on, you can check out my other bench workout here. My Firecracker Workout is also one of my favorite 4th of July workouts that I do at Bombshell Bootcamp!

4th Of July Recipes:

Chopped Greek Salad

This is a great salad recipe that is from my Get Fit Done Guide with my friend Megan! We have tons of other great recipes (this one is from our low-carb week) as well as 4 weeks of amazing workouts, shopping list, meal plans and more! If you have been wanting to try out our guide – NOW IS THE TIME! We are having a FLASH SALE this week only and offering the guide for only $39 (regularly $79)!! You can purchase via Megan’s site and enter in the code FREEDOM39!

Grilled Mexican Street Corn

I follow Rach Parcel and she recently posted her 4th of July Menu. I love to have grilled corn on the 4th and I saw she made grilled Mexican Street Corn for her family. You can do a similar healthy version:

Brush corn with a little olive oil, small amount of butter or cooking spray. Grill on the grill (with husks on or off) for about 3 minutes on each side, or until the kernels are tender when you pierce them. If you want more of a grilled taste – place them closer to the fire/flame. After they are cooked, sprinkle with a little salt, feta (or queso fresco – Mexican cheese), cilantro, lime juice and optional chili powder (or other spicy seasoning mix).

My “Cardio Quickie” Workout Featured in Weight Watchers Magazine

Weight Watchers Magazine has a new monthly workout called “Max-10 Workouts” that are designed to help you get in your daily workouts and eliminate those “I don’t have time” excuses! They asked me if I could come up with 4 quick cardio exercises that can be done in under 10 minutes to be featured in their Winter 2019 issue (on newsstands now!).

I came up with these 4 cardio focused exercises that can be done by anyone – even those with a lot of weight to lose or those with joint pain.

Fitting in just 10 minutes a day will strengthen your body and can help you lose weight! Give this a try and let me know what you think!

Thanks to Alyssa Shaffer for including me!

Mini Trampoline Workout

This week – we are challenging the members of our Honey We’re Healthy Group to try a mini-trampoline workout! One of Megan’s friends has had great results with a trampoline workout and many people have been intrigued! Mini-trampoline (sometimes called a rebounder) workouts have even been made popular by some celebrity trainers such as Tracy Anderson and even some gyms and fitness studios offer these classes now. However, if you want to try a workout on your own at home – you can do that too! You can buy your own trampoline (they even have them at WalMart) for under $100. Or – another option is just to do some of the moves with a jumprope and also some extra plyometrics. Below is the sample workout that we are challenging our group to do this week. I’ve also included some extra alternative moves for beginner and advanced…

 

20 MINUTE MINI TRAMPOLINE WORKOUT

This workout is designed to be done on a mini trampoline. However, if you do not have access to a mini trampoline, you can still get the same benefits of jumping with doing the alternative (Alt) exercises below! 

Overview: Jumping is a great workout because it’s fun but also really gets your heart rate up and challenges your muscles, bones and core (from balancing)! Try to do each set 2-3 times!

Equipment: a mini trampoline (or a jumprope)

*Warmup for 5 minutes first by doing easy jumping, jumping jacks, etc.

 

Set #1

Jump (2 minutes):

Trampoline: Do criss-cross jumps for 2 minutes alternating what foot crosses in front. Keep legs slightly bent. 

Alternative: Jumprope with both feet or to make it harder try doing criss-cross feet.

Beginner: Jumping Jacks

Strength (1 minute):

Trampoline: Do 1 minute of standing squats on the trampoline.

Alternative: Do regular squats on the ground and hold 1-2 weights to make it harder.

Beginner: Same – do them on the ground but no weights.

Set #2

Jump (1 minute):

Trampoline: Hold a low squat and jump feet in and out for 1 minute.

Alternative: Do this same move on the ground.

Beginner: Start in squat, then step feet in together (while staying low), then back out to wide squat. Keep alternating.

Strength:

Trampoline: Do 15 decline pushups with feet on the trampoline and hands on ground.

Alternative: Place feet on step or bench (for decline) and do 15 pushups.

Beginner: Do 15 pushups on your knees on the ground, or do pushups on an incline (with hands on a bench).

Set #3

Jump (1 minute):

Trampoine: Do high knees on the trampoline for 1 minute and pump arms like sprinting!

Alternative: Do high knees on the ground for 1 min and also pump arms!

Beginner: March in place for 1 minute.

Strength:

Trampoline: Do 15 elevated lunges on each leg by placing one foot back behind you on trampoline.

Alternative: Do this same move using a step/bench and place one foot behind you. Make it harder by adding weights. 

Beginner: Do 10 stationary lunges on each leg. Bend both legs at 90 degrees and come into a lunge, then slowly straighten legs and return to the top. Repeat for 10 on each leg.

Set #4

Jump:

Trampoline: 60 seconds “scissor feet” jumping feet front and back. Try adding arm punches.

Alternative: Try jumping on the ground with scissor feet, or make it harder by doing this while jump-roping!

Beginner: Alternate tapping each foot out in front and add arm punches.

Strength (1 minute):

Trampoline: Seated knee tucks on trampoline (Sit on the middle of trampoline with knees bent and hands behind you. Extend legs out straight and then pull knees back in. Lean back slightly when you do this to work core.)

Alternative: Do these knee tucks on the ground.

Beginner: Keep feet on the ground. Bend knees and place hands behind you and slowly lean back to engage your core, then sit up tall. Repeat.

 

*Remember to check with your doctor before starting any new diet or exercise program. Be sure to check with your doctor also if you have any injuries to see if these workouts are safe for you.

Core Workout For Diastasis Recti

This week we are focusing on core during our Honey We’re Home Fitness Challenge! But, many people have requested a workout if you have diastasis recti (sometimes called “DR”). What is diastasis recti?  It’s most common in women that have had children. It’s when your abdominal muscles separate during pregnancy (or other core trauma) and don’t go back together for awhile. There are varying degrees of this – from barely nothing at all to a pretty wide gap. You can check out Megan’s post here to see if you have it. Some people still have it years after having children and do not realize it. Does this mean your abs will never go back together?? Not always. If you really work on strengthening your entire core (not just abs in the front but also your back and shoulder girdle) you will notice a big improvement. Also, it does just take time. So, if you had a baby in the last year – cut yourself some slack and give your body time to heal.

If you DO have this, be sure to check with your doctor before doing any abdominal exercises – especially anything intense. Also, if you just had a baby less than 2 months ago, you may want to wait even longer before doing any abdominal work, especially if you do have DR. You can end up doing more harm than good if you try to really work your core when your muscles haven’t had a chance to repair themselves.

Tips:

You want to avoid any exercises that make your abdominal muscles pop out or bulge out. This is why crunches aren’t recommended, because when you are crunching you are actually pushing your abdominals out at the top of the move. Planks can also be tricky because many people relax their abs when doing planks. However, if you are at least 6 months post-partum and are cleared by your doctor – some planks are ok. Just be sure to contract your core before you begin. You should actually do that before you begin doing any ab exercises!

 

Diastasis Recti Core Workout

*Warmup walk, jog or march in place for about 3-5 minutes.

Standing Side Bends (Works core – primarily obliques)

Instructions: Start standing tall with feet slightly wider than hips and legs straight – but not locked out. Then, keep your arms at your sides and while keeping your back straight, lean over towards your right side as you slide your hand or weight down your leg, then use your core to bring you back to the top. Just let your arms hang loose and let the core do all the work. Alternate sides. Just don’t arch your back or bend forward. Also, to remember to contract your abdominals while you do this and inhale as you go down and exhale when you come back to the top.

Reps/Sets: Aim for 20-30 reps alternating sides. Rest, then repeat for 2-3 sets.

Modifications: If your DR is minimal and you have been working out regularly – you can hold a weight in each hand while you do this move.

Running V-Sit (Works core, arms and hip-flexors)

Instructions: Sit on the ground with knees bent. Slowly lift feet off the ground while leaning back slightly and engaging your core. Once you have your balance, extend the legs out straight with your arms by your side. Bend elbows at 90 degrees and move your arms back and forth as if you were running.

Reps/Sets: Complete this move for 30-60 seconds. Rest and repeat for 2-3 sets.

Modifications: If it’s too hard, you can keep your knees bent or your feet on the ground. To make it harder – “run” faster and longer.

 

Seated Leg Raises (Works lower abdominals and quadriceps)

Instructions: Start seated in a chair or bench with knees bent. Then, straighten out right leg and place foot on the ground. Contract your abs and lean back slightly then bring your right leg up in the air where your right foot is level with your left knee. Lower back down to the ground (or almost to the ground) and repeat. You will primarily feel this exercise in your quads, but if you tighten your core and lean back slightly you will work your lower abdominals and hip flexors.

Reps/Sets: Do 30-45 reps on each leg (or about 45-60 seconds), aim for 2-3 sets

Modifications: If you are more advanced, you can wear ankle weights or place a loop

band around your ankles or calves. You can also turn your foot outward slightly (like in photo below) to work inner thighs as well.

 

Hip Bridges (Works core, glutes and hamstrings)

Instructions: Start lying on your back with your knees bent and feet hip-width apart. Engage your core and glutes and lift your hips off the mat. Be careful not to thrust yourself up – but rather roll up starting with your hips first and then finally balance on your shoulder blades. You can place your hands out wide (like in photo), by your feet or even place hands on your hips for support. Squeeze your glutes at the top of the movement and hold for 1-2 seconds, slowly lower down and then repeat.

Reps/Sets: 15-20 reps, aim for 2-3 sets

 

Modifications: To make it harder, you can hold one weight or 2 weights on your hip bones to add extra weight. To make it easier, don’t lift hips as high.

 

 

Plank With Knee Tucks  (Works core, shoulders and legs)

Instructions: Start in “high” plank with arms straight and feet back behind you. Keep back flat and engage core by pulling your belly button up towards your spine. Release your right foot and bring your right knee towards your chest. Pause for 1-2 seconds and contract your core even more. Then, step back and repeat on the opposite side. Try to make a crunch shape with your core and you can even lift your hips up slightly higher when your knee is near your chest.

 

Reps/Sets: Try for 20 reps (10 on each side) and aim for 2-3 sets.

Modifications: For an easier exercise you can do “birddogs” (image below) which are similar but are on your knees. To make it harder – extend your opposite arm out straight and when you bring your knee to your chest, try to touch your elbow to knee.

 

“Birddog” exercise

 

*Remember -please check with your doctor before doing these exercises!

 

 

 

Sample Hill And Endurance Runs For Indoor or Outdoor

We are challenging the Honey We’re Home Fitness Challenge members to do a running workout this week! Not everyone likes to run – but if you mix things up it can be fun! Also, it’s totally fine to mix in running and walking if you are a beginner! If you are more advanced, increase your speed or your hills!

Here is the running workout that I prepared for this week! Give it a try and let me and Megan know how you like it! Tag us on IG (Cari: @carifit, Megan @honeywerehome) and also don’t forget to joint the challenge – it’s not too late!

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