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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Free Sample Workouts

Live Trainer Q&A Thursdays in September!

Join me every Thursday this month (starting tonight!) on Facebook for a live Q&A session! I’ve teamed up with Megan from Honey We’re Home to start another Honey We’re Home Fitness Challenge (#HWHFitnessChallenge)! It’s free to join and all you need to do is subscribe to her blog! She is so inspiring – you have to check out her blog!!

I will be on our Facebook group tonight 8:30-9pm live to answer everyone’s questions about diet, workouts and anything health/fitness related! Join us and get fit for fall!

HWH Fitness Challenge – Round 2!

I’ve teamed up with Megan again (from Honey We’re Home) to do another (FREE) Fitness Challenge! We are launching the new challenge right after Labor Day next Tuesday 9/4 and it will last for 30 days! We already have over 1,000 people who have joined and are ready to shape up for Fall!

This is a great group to hold you accountable and provide motivation and inspiration! We have a private Facebook group you can join and will be providing weekly meal plans (suitable for everyone – even vegetarian) as well as a new workout each week! I will also be doing a LIVE Q&A session on our FB page next Thursday 9/6 from 8:30-9pm! Signup for Megan’s weekly newsletter to get the plan details!

 

What are you waiting for?! Grab your girlfriends and follow me and Megan on IG for more details!

 

Need some inspo to start? Check out some of Megan’s fitness fashion faves:

 

Join The Honey We’re Home Fitness Challenge!

I’m super excited to be part of Megan’s (of Honey We’re Home) fitness challenge! I helped her create the workouts for the challenge!

She started the challenge last week (you can view last week’s here) – but it’s not too late to join! Even if you don’t join the challenge – I encourage you to check out her site and follow her on Instagram! She is very inspiring and super fit! She has even competed in 2 bikini competitions and shares her diet and fitness tips! She also posts great fashion finds including her cute workout clothes (I got my favorite blue workout crops after seeing hers!), home decor and even organization tips for busy moms and families.

Here is the workout that I created for this week.

 

How cute is this outfit?!

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5 Fun Workouts To Do On A Cruise Ship

One of the things I love most about cruising is being able to mix up my workouts and take advantage of all the fun workout environments on board the ship. On my last Carnival cruise a few weeks ago – I decided to do some of my workouts outside because I wanted to enjoy the view.  I feel like I get a new perspective on my workouts and feel so much more alive just by having a completely different workout environment. It’s so amazing being able to workout in the middle of the ocean!

I recommend trying the ship’s gym as well – because most are very well equipped and even have great classes. But, if you want to mix things up, try these 5 fun ideas for workouts to do on your next cruise that are not in the gym.

*Please be careful when exercising outdoors on a cruise ship. Ships are often rocky, windy and unstable due to the weather conditions. Always be mindful and hold on to railings where applicable, or head indoors if it’s safer. 

1. Outdoor Run + HIIT Circuit

This was my favorite. I took advantage of the ship’s outdoor track (almost all of them have an outdoor track) and decided to mix in some strength training. I started my Runkeeper app during my first run and soon found out that the gps was too accurate. It was factoring in the speed of my ship with my run and said I ran 8 miles in 25 minutes at a 3:03 min mile pace! If you aren’t familiar with running….let’s just say that would make me a world record holder and gold medalist! haha!

Warmup jog 5 minutes

  • Do 20 walking lunges along side of the track, do one loop around and then find a bench or stable chair and do 20 pushups + 20 tricep dips.
  • Run 3 minutes at a medium/fast pace.

*Repeat entire circuit 2-3 times.

2. Outdoor Stair Workout

Ships have LOTS of stairs. Most are 12+ floors high – so you can always get in a mini workout each day by taking the stairs alone! Sometimes it’s actually quicker too! The outdoor areas also have stairs leading from the lido deck and upper decks, etc. I found some stairs near the back of the boat along the jogging track. Here is a quick sample workout I did there:

Warmup walk or jog around the ship for 5 minutes.

  • 15 elevated lunges on each leg (place your back foot behind you on the first or second step)
  • 15 tricep pushups with hands on step (the lower the step – the harder)
  • Jog (or walk) stairs for 2 minutes

*Repeat entire circuit 2-3 times.

3. Yoga on The Upper Deck

I like to find a spot that’s a little more hidden. On Carnival they have the “Serenity Deck” and also areas outside on level 12 that sometimes are a little more private. If it’s too windy – you can just do a standing vinyasa flow, or if you are on a lower deck or less windy place you can grab your pool towel and even do a series on the “mat” (towel). Keep in mind – yoga you will do on the ship will be quite challenging since the ship is moving! This will make it harder to balance – but that makes it great for your core! Here is a Simple Yoga Workout you can do, or if you prefer something more challenging try This Hip Opener Sequence.

4. Mini Body Weight Circuit on Balcony

I did have a balcony room, but if you don’t you can do this same circuit out by the pool or on one of the upper decks. This was a workout I did sometimes while my kids were napping and it worked out great. I packed an extra resistance band to use to mix in some extras like bicep curls (you can borrow one from the ship’s gym) and then I used a towel to do core on the ground.

  • Warmup 5 minutes (do fast squats, go walk around the ship, etc)
  • 20 pushups with hands on balcony railing (please be careful not to lean over!)
  • 20 alternating reverse lunges
  • 20 jump squats
  • 20 tricep dips using the deck chair or table (make sure it is stable/sturdy first!) *another option is to do them on the ground (aka crab dips)
  • 60 second plank hold on the ground

*Repeat entire circuit 2-3 times.

5. Swimming Workout In The Pool

Most of the pools on cruise ships aren’t very big – but that doesn’t mean you can’t get in a workout. During peak hours they are probably going to be too crowded to get in some laps – so I recommend going during an off-peak time like when they first open in the morning. Your “laps” will be very short – but you can still swim laps on one side of the pool away from the other swimmers, or just dodge your way around your family and kids and make it a fun game!

  • Swim laps or tread water for about 2 minutes.
  • Inner/Outer Thighs. Hold on to the side of the pool and do 25 standing hip abductions (push leg out to the side) and then 25 hip adductions (bring leg across your body to work inner thigh). Keep your legs pretty straight. Repeat on both legs.
  • Swim laps for 2 minutes.
  • Ab crunches. Tread water and do standing abdominal crunches (if you have to hold on to the side you can). Bring your knees up to your chest and do a mini “crunch” with your core, then straighten legs back out. Repeat 10 times.
  • Swim laps for 2 minutes.
  • Shoulder Raises. Stand or tread water and keep your hands by your sides (by legs). Make sure your shoulders are under the water and keep your palms your legs. Keep arms straight and raise them up so they come up to the top of the water, then press them back down to your legs. Repeat 20 times.
  • Swim laps 2 minutes.

*Repeat entire circuit 2-3 times.

 

Comment below and let me know what your favorite travel workouts or cruise ship workouts are!

 

 

*All opinions in this blog post are my own.

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.

 

Sculpt A Bikini Butt

I’m thrilled to be included again in Muscle and Fitness Hers magazine. Below is the workout I created for them that is included in the Summer 2017 issue. The workout is actually a pull-out poster that’s great for summer travel – so pick up a copy on newsstands now!

Sculpt A Bikini Butt

by Alyssa Shaffer | Workout by Cari Shoemate | Photographs by Per Bernal

 

This high-intensity circuit is designed to whip your bottom into top shape. “All of the exercises are great for sculpting a tight, lifted butt because they not only work all parts of the glutes, but also the surrounding muscles, like the hamstrings and low back to make sure your whole backside is strong and the muscles work together efficiently,”says Cari Shoemate, a trainer in Houston. Each round builds in intensity, so you’ll also challenge your endurance along with your strength. Finish with some glute-focused cardio to blast fat while boosting your afterburn. Then get ready to rock that two-piece feeling fabulous!

 

 

 

 

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