Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Press

Weighted HIIT Workout Featured in Oxygen Magazine

HIIT your body from head to toe in 40 minutes with this minimal-equipment, maximum-results workout.


High-intensity interval training — HIIT for short — isn’t just a cardio phenomenon.
This training style, which intersperses high-velocity all-out bouts of activity with short rest
periods, has been shown to improve fat burning and aerobic fitness in a more efficient
manner than typical long-form steady state cardio. But this form of training can also be
super effective with weight workouts as well, upping the calorie burn and turning up the
intensity.


With that in mind, the following 40-minute full-body HIIT workout with weights —
courtesy of Houston-based certified personal trainer and owner of Bombshell Bootcamp
Cari Shoemate (cari-fit.com) — is perfect for anyone looking to shed some pounds while
shaking up their typical resistance-based routines.


To do it, you’ll only need one barbell and 2-4 weight plates — which can mean anywhere
from 10-pound plates to the traditional 45 pounders, depending on your strength and
fitness levels. Just be aware that a full-body HIIT workout with weights like this is tough
and geared toward experienced lifters who have been resistance training steadily for at
least six months.


“You’ll want to warm up for five minutes before you start the first of the four HIIT ‘blocks,’”
Shoemate explains, adding that the warmup can consist of, say, jogging on the treadmill, or
a lower-intensity ride on the elliptical, or jumping rope and calisthenics.
As for those four “blocks,” they are simply 10-minute segments of time, according to
Shoemate. Within each block are 30-second to 60-second periods of medium-to-high-
intensity work broken up with one-minute rest periods. You’ll finish with a five-minute
cooldown, which can be a walk on the treadmill, a selection of yoga poses, or a slow-paced
pedal on the stationary bike.

“I love this session, as well, because it will make you think outside the box when it comes to your workout equipment”, Shoemate adds. “There are so many great muscle-building exercises that can be done with just a barbell and plates, and it’s fun to get creative.”

Side-to-Side Tuck Jumps
Place the barbell on the floor without weights and stand alongside it in athletic “ready
position” — elbows bent, both hands out in front of you, core tight, and knees slightly bent
with roughly a shoulder-width stance. Keeping your chest up and back flat, squat down and
then explode upward as high as possible and to the side, bringing your knees toward your
chest as you quickly reach your hands around them, then open back up as you land on soft
knees on the other side of the barbell. Repeat immediately by jumping back over the bar to
the start.


Standing Shoulder Press
Clean the bar to shoulder level, holding it with an overhand grip just outside shoulder
width, palms up and elbows pointed forward, your upper arms near parallel with the floor
as the bar rests atop your upper chest. Your feet should be set directly under your hips,
toes angled slightly out. From this position, explosively drive the bar overhead to full elbow
extension, hold it there for a one count, then lower it until it touches back down to your
upper chest.


Upright Row
With your feet shoulder-width apart, stand holding a barbell in front of your thighs with a
wide, overhand grip. Maintain a slight bend in your knees, with abs tight and eyes focused
forward. From here, flex your deltoids to pull the barbell up toward your chin while
keeping the bar as close to your body as you can, letting your elbows bend and rise toward
the ceiling — they will finish above the level of the bar at the top. Hold the top for a second
before slowly lowering the bar to the start position.


Kneeling Single-Arm Shoulder Press
To start, assume a half-kneeling position, left knee down, right leg out behind you with that
knee elevated slightly off the floor. Hold the center of the barbell at shoulder level in your
left hand, elbow bent — focus on balancing it so it stays parallel to the floor. From here,
press it upward to full elbow extension (without locking out) for 30 seconds, then switch to
a right-knee-down stance and complete 30 seconds with the right arm. Keep your core tight
and torso upright throughout.

Landmine Reverse Lunge into One-Arm Press
Place one end of the barbell, unweighted, into a corner or against the bottom of a wall. Load
the appropriate amount of weight on the other side and stand facing the bar, holding the
end of the weighted side of it in your right hand at shoulder level. Step back with your right
leg into a reverse lunge, descending to a point your left thigh is parallel to the floor and
your right knee is just above the floor (it should not touch down). From here, return to
standing as you extend your right arm to lift the bar overhead to full extension. Pause for a
moment at the top, then step back again with your right hand as you bring the end of the
barbell back down to shoulder level. Repeat for reps on the right; later in the workout,
you’ll do reps with the left arm and leg.


Landmine Squat
Keeping the barbell tucked in landmine position against a corner or bottom of a wall, face
the loaded end with a stance slightly wider than shoulder width, holding the ends of the bar
securely with both hands at your upper chest. Your core should be tight, back straight and
knees slightly bent. Lower yourself into a full squat, thighs parallel to the floor, your hands
remaining in place at your chest, then return to standing by powerfully extending the hips
and knees.

Fast Toe Taps on Bar

Stand facing an unweighted bar on the floor — you should be at the center of the bar in athletic ready position. From here, you’ll quickly alternate bringing one foot up to tap the top of the bar while the other foot goes back to the floor, generating a smooth and fast rhythm that feels like a standing-in-place sprint.

Alternating Side Lunge with Knee-Up

From a standing position, take a long step out to one side, bending that knee to lower your torso and hips toward the floor. Your trailing knee will be extended, with that foot remaining in contact with the floor. At the bottom, return to a standing position by driving through your heel and straightening your knee, continuing the motion to bring the trailing leg into a full high knee-up. Lower that foot to the floor, then step out to the opposite side to repeat the sequence.

Stiff-Legged Deadlift

Stand upright, feet shoulder-width apart and a slight bend in your knees, holding a barbell in front of your upper thighs with an overhand grip. Keeping your chest up and core tight, lean forward from your hips, pushing them rearward until your torso is roughly parallel to the floor. As you lean forward, keep your arms straight and slide the bar down your thighs toward the floor until it reaches your shins. At the bottom, keep your back flat, head neutral with the bar very close to your legs. Flex your hamstrings and glutes and lift your torso while pushing your hips forward until you bring the bar back to the start position.

In-and-Out Squat and Step

Stand with your feet in a narrow stance inside shoulder width, holding a bar across your upper back. Your knees should be slightly bent and your toes turned out a few degrees. Keeping your head in a neutral position, abs tight and torso upright, bend at the knees and hips to slowly lower your glutes toward the floor until your thighs reach a point parallel to the floor. Return to standing by powerfully driving up through your heels, extending at your hips and knees. For the next rep, step out with the right foot to a point your feet are shoulder-width or slightly wider, and perform another squat. For the third rep, step back into the narrow stance, and for the fourth, step out with your left foot to assume a shoulder-width or slightly wider stance. Continue the pattern for 30 seconds.

Traveling Burpees
Stand upright with your feet shoulder-width apart, facing a barbell set longway in front of
you on the floor. Start by squatting down as you put your hands out in front of you, then
kicking your legs out behind you as your hands reach the floor. From this position, you’ll
lower yourself to the floor for a full push-up, then quickly press yourself back up with your
arms while pulling your feet in underneath you again. Extend at the hips and knees to
return to standing, continuing through with your hands overhead into a jump to propel
yourself over the bar. When you come back down, immediately turn around and descend
into the next rep.

Overhead Triceps Extension (with plate)
Stand holding a plate in both hands behind your head, elbows fully bent. Keeping your head
straight and lower back tight, extend your elbows until your arms are straight and the
weight is directly overhead. Squeeze the triceps for a one count, then slowly lower the plate
back behind your head.


Standing Biceps Curl (with plate)
Stand holding a plate in both hands, arms extended and at your sides so the weight is in
front of your hips. Maintaining tight abs and an upright posture, contract your biceps to
curl the plate toward your chest, keeping your elbows at your sides throughout. Hold and
squeeze the biceps at the top, then slowly return the weight along the same path.

Beginner Workout For The New Year

This morning I was on Houston’s FOX 26 Morning Show to talk about fitness tips and workouts for beginners. Tomorrow is New Years Day and I know many of you are going to start a new workout routine – or commit to getting (or staying) fit this year, which is great! Here are some of my top tips for starting a new workout routine as well as a sample workout to try over the next few weeks. I’ll post an update with new exercises in the next couple of weeks if you’d like to follow along!

It’s true – diet is a big (if not the biggest) part of weight loss but working out is important too and it gets your body and mind set up for a healthy lifestyle and that’s what it’s all about. This should be  your new way of living and not just a temporary “diet” or weight loss plan. It starts with a healthy mindset and making small changes you can adopt for a long time.  Start by making small changes with your diet like eliminated fast food, sodas and processed foods. It’s an acquired taste but after you do it for a few weeks you won’t crave those foods and once you start to see results you won’t want to go back. For workouts- keep it simple. You don’t need a fancy gym membership, but if it motivates you to get up and workout then do it. All you need is a few simple pieces of equipment and you can workout at home. You can do a little bit each day at home and get your family involved. If they don’t want to do it with you – find some friends online or join a Facebook group or # on IG for motivation. I have a new fitness guide called Get Fit Done and we have a Facebook Group you can join to connect with others trying to get fit! I use a dry erase board on my refrigerator and plan out my workouts each Sunday. That tends to keep me on track and then I either add a big red check mark or a red X depending on if I completed it or not.

What should you do to workout when you are getting started? Aim for 30 minutes 4-5 times a week with the strength training every other day (so your body has time to recover). If you want to commit to the same time every day that’s even better. Make it a habit and part of your routine that’s non-negotiable. Do 15-20 min of “cardio” first to warm up your body (things like walking, biking, etc.). This doesn’t have to be crazy fast (don’t overdo it or you’ll burn yourself out) but you do need to break a sweat.  Then, do a little strength training. Why strength training? The more muscle you have – the more calories you burn and strong muscles prevent injuries. You may not notice those toned muscles for awhile though if you have a lot of body fat. But once it all comes together with your healthier diet then you will notice slimmer body parts with stronger, toned muscles. I always tell clients that if you just want a smaller version of yourself, focus on diet and cardio. But, if you want to change your shape and muscle tone…you have to do some strength training.

You aren’t going to see results right away. Consistency is key. Just go about it like it’s your new lifestyle and focus on how you feel after your workout (you will never regret it!) and how deep inside you are helping your heart and organs. Focus on that at first instead of the scale. Then before you know it you will notice a change in your appearance and the way your clothes fit. 

When you are starting out you want things that are simple yet you get the most bang for your buck and burn the most calories. You also don’t want to spend an hour a day or you may get overwhelmed and discouraged. I like exercises that work more than 1 body part at a time (like the ones below). Invest in 1-2 sets of weights. As you get more advanced you can do more body weight exercises but I really like weights for beginners because they make your body work harder and it’s easier to focus on your form. 

Beginner Workout

Aim for 12-15 reps of each and repeat the whole set 2-3 times (probably 2 when you are first starting out). You’ll need 1 set of medium weights, a chair, bench or couch (that won’t move) and a mat or grass.

Chair squat to shoulder press: Start in front of a sturdy chair, bench or couch. Keep feet about hip-distance apart and bend your knees like you are about to sit in the chair. Hold your weights at your shoulders. Then, as you straighten your legs to stand, press your arms overhead for a shoulder press. Keep most of the weight in your heels and don’t let you knees shift forward past your toes.

Knee push-up: Start on a mat, carpet or grass and come down to your knees. Walk your hands out slightly wider than your shoulders (or the edge of your mat). Keep a flat back and as you bend your elbows, lower your chest down so your elbows and shoulders are level. Exhale and press yourself back to the top. Make sure your hips don’t stick up but that also you don’t arch your back (keep your back flat).

Bent over row to kickback: Grab 2 weights and then bend your knees and then with a flat back, bend over until your back is almost parallel with the floor. Straighten your arms and let them hang down then while keeping your elbows close to your sides, pinch your elbows up behind you and squeeze your shoulder blades together. Then, when you are at the top part of that exercise, do a tricep kickback (kick your weights back and straighten your arms). Then, reverse the process coming back to the top of the row and then extend the arms down by your legs.

Wall sit with bicep curl: This is a great one if you have knee injuries. Find a flat sturdy wall and place your back up against it. Slowly bend your knees and lower yourself down like you are “sitting” with your knees over your ankles (make sure you can see your toes). Hold this position for 30 seconds or more (work up to it). If you want to make it harder you can hold 2 weights and do bicep curls while sitting.

Plank: I like forearm planks because they work your shoulders and core. Come down to your mat and make sure your elbows are right under your shoulders. Lift your knees up and make sure you have a nice flat back. Press your heels back towards your mat. Hold as long as you can and build up to 60 seconds. It’s normal to shake – your body is working hard!

After 2 weeks, change up these exercises a little (I will post another beginner routine here on my blog). Also, if your weights start to get to easy (you feel you could do 20+ reps) swap them for slightly heavier. Or start with your heaviest set and complete as many reps as you can with good form, then swap them for lighter weights right after to finish the set (12-15 reps total).

You may be sore the first few weeks and that’s normal. Stretch a little after each workout when you are warm. It’s ok to workout when you are a little sore. Don’t use that excuse not to do your next workout. It can help with soreness.

Pumpkin Workout – Seen on Houston Life TV

I got a chance to be on Houston Life (NBC) this week to demo my pumpkin workout live with Lauren Kelley. I wanted to show viewers at home that it’s easy and fun to workout with your pumpkins this fall! They make great weights (just like medicine balls!) and you can choose your size/weight based on your level of fitness.

Every year I do a pumpkin workout at my Bombshell Bootcamp and it’s so fun! This year we had it again at Whole Foods and I teamed up with my friend Megan from HoneyWereHome.com. We thought that the whole idea of a pumpkin workout fits in well with our theme and ebook “Get Fit Done” – which is all about fitting in workouts whenever you can with whatever you can…even pumpkins! Plus, when you are busy (we are both busy moms of 2) it’s so important to have your workout be fun and enjoyable! Here are some pics of our fun event. Special thanks to Whole Foods for sponsoring and for the great goodie bags and happy hour post-workout!

Here is a sample pumpkin workout you can do at home:

*You can make the pushups harder by doing one-handed pushups with one hand on the pumpkin (just do the same number of reps on each arm). Also, you can swap the squat jumps for regular squats holding the pumpkin. 

Pumpkin Protein Cheesecake – Seen on NBC

This morning I got to go back on NBC (KPRC Chanel 2) to talk about my new fitness ebook Get Fit Done and also National Dessert Month! What?! National Dessert Month? Yes. You can totally celebrate with healthier versions of your favorite desserts! I thought since it’s October I would feature something with pumpkin spice – since we are all about that right about now. But…fyi…watch out for those PSL’s at Starbucks. They are loaded with sugar, fat and calories!

So, here is my take on a healthier pumpkin spice cheesecake with a little protein and healthier ingredients. This is a no-bake recipe an is also kid-friendly!

Ingredients:

  • 8 oz reduced fat cream cheese (I like to use whipped)
  • 1/2 cup organic canned pumpkin (not pumpkin pie filling)
  • 1 1/2 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1/4 cup stevia
  • 1/4 cup coconut sugar (you can also use a small amount brown sugar)
  • 1 scoop vanilla protein powder (like like Orgain)
  • 4 oz Truwhip (or coolwhip lite), thawed
  • 9 inch Wholly Wholesome organic pie crust

Directions:

Follow the directions for a “no bake” pie and cook the crust according the the directions on the packaging and then let it cool slightly. Make sure you start with room temperature cream cheese or use whipped. Then, whisk together the cream cheese with pumpkin until fluffy (using a hand mixer or spatula) and then add all of the other ingredients except for the whipped cream. Add the Coolwhip/Truewhip last and fold it in. Chill the pie for about 2 hours or until firm. 

“Five Questions With Cari Shoemate, Certified Personal Trainer”

I’m so flattered to be featured on my friend Veronika’s blog today as part of her “Five Questions With..” series. I’ve been a subscriber of hers for years and also love all her cute fashion, fitness and family posts on her Instagram account! Check out her blog and be sure to subscribe!

Veronika recently interviewed me and asked me questions about women’s fitness, nutrition and my new Get Fit Done Guide. For the full interview check out Veronika’s blog! 

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Today’s “Five Questions With” series features Cari Shoemate, a Houston-based certified personal trainer, nutrition coach, group fitness instructor and yoga instructor. My friend Megan from Honey We’re Home recently collaborated with Cari on a Get Fit Done – Healthy Lifestyle Guide and I wanted to get her insights on fitness and nutrition – especially as a busy mom!

First, a little about Cari: she has taught everything from yoga, step class, boxing and even kids fitness classes at the best gyms and studios in Houston. She has been a regular on TV demonstrating exercises and talking about health and fitness. A few years ago she caught the eye of NBC Universal and ExerciseTV and they asked her to be one of their official trainers (Jillian Michales was an ExerciseTV trainer!) and come to LA to film a DVD: “Long Lean Legs with Cari Shoemate.” She later did many other fitness projects for NBC and E! including leading workouts with President Obama’s personal trainer in NYC. She also regularly writes workouts and provides fitness advice for many major magazines such as Muscle and Fitness Hers, Weight Watchers, Cosmo, Shape and many others. Over the last few years she’s earned the title of one of Houston’s top trainers (Houston Chronicle) and her popular Bombshell Bootcamp was named “Houston’s Best Bootcamp” by Houstonia Magazine. She also trains many former and current NBA and NFL cheerleaders and was the official personal trainer for the Houston Rockets Power Dancers. She is a mom of 2 and enjoys traveling with her family and running in her spare time (she’s done 6 marathons, including 1 ultra marathon!)

What do you think is the biggest obstacle in terms of women starting and being consistent with exercise or a workout program?
Well, I think the main reason women don’t start an exercise program is that they are scared to change and scared to fail. It’s scary to start something new – especially if that means changing yourself (even for the better!) But, you have to remind yourself why you are going to do this (better health, more energy, better sleep, feeling proud of yourself, etc. But, it’s also a challenge to stay motivated once you start. I think the main reason women stop working out is that they aren’t seeing results fast enough. I think if we all saw results faster we would be more motivated to do it consistently. I also think an obstacle is just putting everyone else before you. Sometimes you just have to put yourself first because if you are healthier and in a better mindset – you will be helping those around you just by being a better you!

How is nutrition a component of overall health and wellness? Do you recommend following any specific nutritional plan?
Nutrition is a huge component of health and fitness. It’s true that you “can’t out-train a bad diet.” But, I honestly feel that regardless if you start with your diet or exercise – making changes in either of those will start you off in the right direction and you will see results. But, if you really want to make big changes, you have to combine both – healthy eating and exercise. Changing your diet (or reducing calories, playing with macros, etc.) will just make you a smaller version of your current self. That’s great if you have weight to lose and it’s a good place to start. However, if you really want to change the shape of your body….you have to add strength training (body weight only counts!) On the flip side of that – if you work out really hard, but eat like crap…you aren’t going to see those lean muscles you are sculpting! As far as a diet plans go- I just recommend you eat “clean,” meaning minimal processed foods and focus on fruits, veggies, lean meat, plant protein, etc. There will always be a new diet trend that works great for some people. But it’s just that…a trend. Most of them aren’t great to follow long-term (and can even be detrimental to your health). So, just stick with common sense – less sugar, moderate fat, moderate protein and fill your plate with colors from nature.

How is exercise different after having children? What challenges might women face (or not)?
OMG…it’s totally different. You are no longer a priority (sigh) and are longing for the days when you could workout WHENEVER you freakin’ wanted! Why wasn’t I at the gym all the time?! Haha! So, now you have kids and it’s even harder to think about yourself. But, girl – it has to happen! Not only does working out help you look better, but it makes you FEEL better. I know for me – if I don’t sweat at least once a day I get a little bit on edge! So, I just have to fit it in when I can and sometimes that means a quick 20 minute weight training session in the morning while my husband makes the kids breakfast and then another 20 minutes of jump squats, burpees, etc. while I have dinner in the oven! Get your kids involved if that helps! Sometimes mine “workout” while I do my exercises. For me, it’s all about setting a good example. I want my kids to grow up healthy and strong and know that exercise is great for their body and mind.

How can women starting a new fitness program set realistic goals? What does that look like?
Women are super strong and goal-oriented and I think that when we set our minds to something we are like “ok it’s GO TIME” and go all in. That energy and motivation is great, but it needs to be spread out a little each week! Take things slower than you think they should be and set realistic goals. Sure, it’s more motivating to think if you eat a certain way and exercise a crazy amount you can be your goal weight in just a few weeks! But, that’s not sustainable. Instead, think of yourself as a sculpture you are trying to make smaller, chisel muscles, etc. Each day that you eat healthy and sweat some…you are chiseling off a small amount and getting one step closer to your goal body. You may not notice, but if you do a little each day – you are making progress.

You worked on a fitness guide with Megan of Honey We’re Home – what inspired you all to launch the guide? What has the response been?
Yes! We just launched our Get Fit Done guide! It’s a 128-page detailed ebook/guide that you can download on your phone, computer, etc. or have it printed. We were inspired to create the guide after we got some great feedback from our fitness challenges.

I had been following Megan for a few years and was inspired by her fitness journey and how after having kids she competed in bikini competitions! So, when she started challenging some of her followers to work out more – she asked me to help her with the workouts and meal plans since that is my expertise!

Then, we realized we were really helping women change their lives and we just wanted to take it one step further and create something bigger with more detailed workouts and meal plans. We both worked on it together and Megan tested out all of the workouts and then we both have included some of our favorite recipes and snacks!

It’s great for everyone too because the workouts can be scaled back for beginners and then I also give tips on how to kick it up a notch! We have 4 weeks of workouts and specific meal plans (with grocery shopping lists!) But, each week is a little different – because I know as a trainer people get bored easily and also the best way to get your body to respond is to keep things fresh and mix it up! So, one week is high-protein, one is low-carb and we even have a vegetarian week!

The best part is that it’s also more of a lifestyle guide. It’s not just about working out and eating right – but taking care of yourself. Megan shares a lot of her great tips and also some great printables that can help everyone stay on track and organized! We just launched the plan a few weeks ago and have already gotten great feedback! 

Thank you so much Cari for sharing your insights and expertise with us! If you’d like to try Megan and Cari’s Get Fit Done guide, click here!

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!