Tag Archives: playlists

“I Mean What Would You Call What You Do?”

During a phone call with my sister-in-law this week, she jokingly asked, “I mean what would you call what you do?”  She was referencing my occupation.  I was kind of caught of guard and didn’t really know how to respond.  I do a lot of things, and I’m not really sure that just one of those things defines me.  I am currently still an active CPA, now personal trainer, instructor at Flywheel, full time mom and fitness/lifestyle blogger.  When I had my second daughter, I could never have imagined where I would be just four months out.  That said, I feel so fortunate to finally be doing the things that I feel so passionate about.  Nothing feels better than people telling me they do the workouts that I post on my blogs, they make my recipes and most importantly that they trust me with training them.

IMG_1916I have been teaching at Flywheel since 2012.  Wow, 3 years – 2 kids.  I am so glad that I have stuck with it.  I truly love being on the bike as an instructor and I feel fortunate that I have met so many amazing friends and now family through such a great gym.  As impersonal as sitting on a bike in the dark may seem, the friendships that have been built in that small space are incredible.

IMG_6169By default, my kids have joined the #FlyFam – oftentimes stopping by the studio to see me, pick me up and buy new baby apparel.  This month, I joined the SmartCore team and I am now leading bootcamps every Saturday at 10 AM.  This I LOVE.  I embrace talking to people face to face.  Hearing their issues.  Helping them modify.  Finding ways to help everyone just move.  Sweat.  Get that good sore feeling.  Denise Duffy and Steve Justice have built an incredible environment for working out.  In just a few short weeks, I have absorbed so much information.  Being around them and just exchanging ideas is literally fun.

11665604_1198071913540032_5676168012998063543_nI am in a transition period truly.  I can’t define myself.  I am building a solid foundation to move on to the next phase of my life – fitness.  Change.  Motivating people to be the best version of themselves that they can be.  Strong is so powerful.  While I will continue my blog, I will be reaching out in other forms of social media to just get my name out there.  Saturday, July 25th, I will be doing an Instagram takeover of the @WeLoveCLT account.  Follow me!  Saturday is one of the biggest long workouts days in the city of Charlotte.  It is also the conclusion of 24 Hours of Booty.  I can’t wait to walk followers through all of the activity going on through my eyes on a typical Saturday.  It is really incredible how active people in Charlotte are.

IMG_6229My clients motivate me every day.  I want to be the best for them every time that I teach, train or just get together with them to chat.  With just a month until my Super Spartan Race, I am continuing to improvise my own workouts to meet the expectations that I have set for the obstacle race.  See my week below.  While it was very similar to last week, I did tweak some things.  As the race gets closer, I will start to taper off and rest my body.

Monday – Garage Strength Workout 

Monday and Tuesday are my big strength days.  I like to think Monday is my “brute” strength day.  Heavy.  Powerful.  Hard.  Check out the workout below.  Start to finish – 51 minutes.

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  • 20 Burpees
  • 10 Burpee Pull Ups
  • 20 Box Jumps
  • 10 Squat Extensions – Kettlebell
  • 20 Upright Rows – Kettlebell
  • 10 Deadlifts – Kettlebell (each leg)
  • 20 Sandbag Curls
  • 10 Squat Jumps
  • 20 Steps Ups – Sandbag (total reps)
  • Bucket Carry x2 up and down driveway
  • Repeat 2-3 times.

Tuesday – SmartCore Fitness Bootcamp Run Through

I have said it once, I will say it again.  I actually completed the bootcamp that I will be running on Saturday as my workout.  Total time – 58 minutes.  It says a lot about the workout if I am legitimately doing it as a key piece of my own training.  I am not just throwing something together that I don’t respect enough to make it a valid piece of training for anyone.  This workout is a combination of cardio, brute strength and core exercises.  It hits those little muscles that you don’t hit from just doing some of the isolated exercises listed above.  There is thought put in here.  I am working on maximal burnout through total body movements.  I already know that these exercises will make the Spartan Race seem easier.  Again, I can’t just post the workout!  You have to come check it out.

Wednesday – Cardio/Running

Two solid strength days are followed up with a running day.  My legs (specifically my glutes) were very sore after my Tuesday workout.  I had to take the running easy.  Has anyone ever told you to listen to your body?

IMG_6160Get it.  We are running here.  Every half mile, we are doing an exercise.  Stop – Go.  It’s how that Spartan Race works.  It’s how to drive your heart rate up on a seemingly normal boring run.

  • Run 1/2 mile.
  • 30 Sit Ups – Sit ups.  SIT UPS.  No crunches.
  • Run 1/2 mile.
  • 15 Leg Raises
  • Run 1/2 mile.
  • 20 Pushups
  • Run 1/2 mile.
  • 10 Burpees – Yes, I was panting after these.

Repeat as many times as you need to.  I clearly repeated 2.5 times.  I was short on time.  That’s okay.  The most important part is that I got some solid mileage in and practiced that stop-go exercise.  Don’t be afraid to get down and dirty.  That’s what obstacle races are all about.  Stop on a sidewalk, patch of grass, you name it.  Don’t be afraid to get a little muddy.

Thursday – Double Time Flywheel – Run to Pick Up Car

Rocking classes.  New and old faces.  Loved it.  I use this day as a straight up cardio day.  As I have said before, this is a great cross training workout for me.  Resistance training on the bike builds my leg strength and the flats definitely work on my turnover.  Playlist below.

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I didn’t intend to do anything else exercise wise on Thursday.  However, when I walked out to my car prior to heading to Flywheel I noticed that I had a flat tire.  Good thing I leave for class early.  I was able to drop my car off and get to class on time.  Phew.  Later on that day, I ran to the place that my car was being worked on with my child in tow in the jogger.  It’s mom strength.  I hate to ask for help.  Enough Said.

Friday – Garage Cardio Strength Workout

I stayed up past my bed time Thursday.  I had a hard time getting up Friday.  I pushed through.  Friday is typically my big cardio strength day.  Let’s really focus on that Spartan Race.  Stop Go exercises, sand bags, bucket carries and brute strength.  Here we go.

IMG_6179I got three miles in over fifty-five minutes.  While I was feeding my daughter at 4 AM, I jotted down the workout that I would do.  Hey, if I don’t go in with a plan, I usually end up just dilly dallying.

  • Run 1 lap around block – approximately 1/2 mile.
  • Carry bucket of rocks around the block – See picture below.  It took me forever.  It’s 50 pounds.  It’s awkward.  I had to put it down and pick it up.  It was dark.  There is a reason why I did this exercise first.
  • FullSizeRender-39Perform the following set of exercises sequentially:
    • 10 Burpees
    • 10 Push ups
    • 5 Burpee Pull ups
    • 3 Burpee Pull ups to Knee Raise
    • Squat Extension with Sand Bag – see picture below.  This will work your grip and strength.  The bag is approximately 40 pounds.

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  • Bicep Curl with Sandbag x20
  • Step Up with Sandbag x10 each leg (hold sandbag on the shoulder of leg that is stepping up)
  • Side Bend x20 each side
  • Touch toes to Pull Up Bar x5
  • Grip movements (narrow, wide, front) x5
  • Run 1 lap around block.
  • Walk around block with Sandbag.
  • Repeat set of exercises.
  • Run 1 lap around block.

So hard, but this workout left me feeling super strong.  Again, confident in the upcoming race.

IMG_6162I am taking every day one day at a time.  I am building a solid foundation both physically (for my race) and mentally (for my future).  Fitness is my passion, and I hope that I make that apparent to each person that I interact with.  The best part about my new transition is my ability to spend more time with my children.  They are growing up too fast.  It seems like yesterday, my oldest daughter was learning to sit in a high chair.  Now she is in a booster seat, working on her lap top and coloring and breakfast.  Time will not slow down!

Weekend Update + Flywheel Playlists + Healthy Eats!

As I mentioned in my last post, my husband was gone all day Friday and Saturday running the Blue Ridge Relay race.  That meant quality mommy daughter time.  I have to say, this girl time turned into mommy/daughter catch up time with mommy’s friends (it just so happened that several of my girlfriends were able to stop by to visit over the two days my husband was gone).  My lifelong friend Breeze stopped by Friday night (we literally went to elementary school together).  She is now the owner of a successful thai yoga studio, however, she started her career as a special education teacher.  Her caring nature shows around kids.  My daughter ended up spending several hours playing with her! I can’t wait for her to have her own little ones.

photo 2-125Whenever I have the house to myself at night, I try to take advantage of getting to bed early.  This Friday was no exception.  I indulged in some ice cream, while watching a girly movie on TBS, before hitting the sack around 9:00.  Wow, my life has changed.  I got up early to take advantage of yet again some quality “me” time before my daughter woke up.  Nowadays, quality “me” time in the morning means I get to use the bathroom without a kid staring at me, and I can eat every bite of my breakfast in one sitting (without interruptions).

photo 4-82Not only was my husband and his workout group F3 running the BRR (Blue Ridge Relay) this weekend, but several of my workout friends from FiA were too. While I would have loved to be out there with the ladies, this was not my year.  Instead, I threw on my new FiA tank and went for a run with my daughter.

photo 3-109Ladies and gentleman, am I the only one that finds this to be one of the hardest workouts? Granted, I haven’t pushed the jogger in several months (so my daughter is much bigger).  However, I was breathless by the time I got to the end of my street (that is downhill).  My pace was considerably slower, but I vowed not to stop.  Clearly my daughter was staying hydrated for the both of us!  I am not ashamed to say that I averaged 9:43/minute miles over 3.2 miles.  Yikes!

photo 5It was hot by the time we finished our run.  It was also early enough that we could run a few errands before college football kicked off.  One of the things that I had to do this weekend was buy my daughter some new shoes.  Since she is walking now, she needs real shoes!  Since she is walking so early, it is hard to find shoes that fit (that are made for walking) at generic stores.

photo 1-124We headed to Tootsie’s Too, which is around the corner from our house.  Wow.  Who knew picking out shoes for a baby would be so hard?  After measuring her feet, we must have tried on at least ten pairs of shoes.  I die.  They were absolutely adorable.  For someone who doesn’t even shop much for shoes herself, I was ready to buy the store out.  Needless to say, that would not have gone over well with my husband.  I settled for two pairs.

photo 2-126By the time that we were done shoe shopping, it was lunchtime.  We swung by the newly renovated Harris Teeter (within walking distance to the shoe store).  I made a build your own salad and grabbed an Evolution juice.  Delicious and fresh. I have to say, this lunch was probably way better than the bagels, beef jerky, and ClifBars that my husband ate all day.

photo 3-110By the time my husband got back Saturday, he was exhausted.  In the meantime, I was just getting revved up to watch the Virginia Tech-Ohio State game.  I have to admit, I felt good going into this game.  I have been a Virginia Tech fan since I was little, so we have traveled all over the United States to see the Hokies play.  Over the past few years, the away game experience has not been the same (mainly because we never win).  We opted not to go to Ohio State.  What a bad decision.  I have to gloat a little because it has been so long since we have had such a big win on the road.  I’m thinking as far back as when my dad and I traveled to Nebraska in 2008 and they pulled it off!

DSC00946I guess the energy and excitement from the game had me eager to wake up Sunday morning (or maybe it was my fun playlist that I was anticipating playing?)  One of my favorite riders, Jess, dropped off this fun shirt from the Seattle studio.  She is traveling ALL over the US for work, and she has still taken the time to give back to her favorite Flywheel instructors.

photo 1-123I will be wearing this around our studio!  What about that playlist?  If you missed class this morning, see below.  I could literally see people rocking out on their bike.  Nothing like a little 80s on a tough hill climb! Have I mentioned how excited that I am to be back instructing?  During the song before arms this morning, I made eye contact with a rider, and I thought to myself, “I wouldn’t want to be anywhere else”.  She gave me a nod, and we smiled at each other.  Love it!

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