Cari Fit

Fitness Advice, Workout Tips, and Inspiration

home workouts

Home Workouts For Every Level + Tips For Working Out At Home

I have a draft post that I was going to share a few weeks ago about Baby #3 and my pregnancy fitness plan! But, with everything going on, I figured most of you would just prefer a post with content you can use. I’ll do a pregnancy workout post soon and try to get some videos up on my Instagram for all of you other expectant mamas out there!

I’m also planning to do a LIVE Bombshell Bootcamp workout this next Monday at 6pm also on my Insta for those of you that want to follow along! Since I’m super preggo – I’m having me friend and Bombshell Bootcamp Trainer Olivia demo the moves (while we stay 6 feet apart for social distancing 😉)!

I don’t know how it is where you guys are – but last week was our Spring Break and this is the first week we are actually missing school. I have a Kindergartner and pre-schooler and I’m trying to do my best with “home school”! Needless to say …..we miss our teachers!! I will plan to do a “home” schedule later this week with resources for education/learning and also kids fitness for those of you who are trying to stay sane during this time at home!

For now – I want to share some of my most popular workouts on here that are suitable for beginners up to advanced. See below for links.

Here are some of my top tips for working out at home:

  1. Put it on your schedule. I have to have a regular schedule, especially now that my kids are at home all day. It’s easy to just focus on them and then think about how exhausted I’ll be and leave out time for my workout. That’s why I schedule it first thing in the morning. I try to get it done! I’m currently doing my own workouts from my Get Fit Done Guide that I created with my friend Megan (from HoneyWereHome.com) who is a former NPC Bikini competitor (and mom of 2). Right now we have a special on our 4-week guide (it also includes a 4-week meal plan and recipes with color photos!) for only $31 AND we are donating the proceeds to the Houston Food Bank to help our local community. It’s a digital download/ebook you can save to your phone or computer (or have it printed).
  2. Keep your workouts short. You may think you need to fit in an hour because that’s how long your favorite studio class or gym session was – but at home most likely you will get interrupted or feel you can’t finish because something else has come up. Aim for 20-30 minutes and do a HIIT, TABATA or other combo workout where you are doing a mix of cardio and strength training. If you have extra time in the day – fit in another small workout or go for a walk/run/bike ride.
  3. Focus on exercises that don’t just target one muscle group. Sure – you could really get strong biceps if you work just your biceps every day, but if you do compound or combination exercises you will work more muscles at a time – thus burn more calories and fat and increase your metabolism. Examples are: squats, lunges, pushups, underhand bent-over row, planks, jumping jacks, skater lunges, etc.
  4. Pick a space that works for you. You don’t have to have an entire room or home gym – even a wall or section in your master bedroom or area in your living room works. All you really need for equipment is: a mat, 2 sets of weights (medium and heavier) and workout clothes. If you have nice weather right now, you can make a space in your garage or in your backyard!
  5. Don’t get overwhelmed with equipment. Just start with a mat and 1-2 sets of weights. Once those weights are easy for you to use you can add in a few things like a jumprope, kettlebell or more dumbbells. Here is a post I did about starting a home gym. Also, I know many sites are out of workout equipment right now – but don’t worry! You can do most of the workouts on my site using just your body weight. But, if you want to “make” some weights – get 2 gallon jugs. Fill them halfway for a medium set and full for heavy set. You can also use canned items for lighter weights and jugs of laundry detergent or bleach for medium/heavy.

Free Home Workout Links on My Blog:

Comment below and let me know what you are doing to workout at home to stay on track and I’ll enter you into a drawing to win a FREE COPY of Get Fit Done!

“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!

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
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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.