Tag Archives: Workouts

Happy New Year & 2015 Goals

Good morning and Happy New Year!

I had a wonderful and low-key New Year’s Eve! Lots of time with family and friends, lots of snacks, and a little champagne!


New Year’s Day was a relaxing one; We took my nephew to the Henry Ford Mueseum in Dearborn, Michigan and everyone had a blast! It is so much fun to see him excited about the planes, trains, and old fashioned cars! We finished the day with a really nice dinner at my parents house with some extended family.

This morning I woke up early and headed for the gym for my first workout of 2015! I started with a mile jog on the treadmill and then some stretching, before completing this lower body/core workout:

Lower Body Workout

I used 2 20 lb. Kettlebells for the deadlifts, and used just one of them for the goblet squats.

Links to demonstrations of the exercises:

Single Leg Deadlift with Kettlebell 

Kettlebell Goblet Squat 

And lastly, I took a few minutes last night to create a new note in my phone with my fitness goals for 2015. For me, making very specific short and longer term goals really help me to push myself and also to help me see how far I’ve come! Here are some of mine:

  • 185# Back Squat (20 pound increase over my current max)
  • 105# Snatch (15 pound increase over my current max)
  • String together 5 Butterfly pull ups
  • Complete a race that is heavily biking
  • Perform a bar muscle up without a band
  • 235# Deadlift

What are your fitness goals for 2015?

Easy Ways to Have a Healthy Holiday Season

Happy December!

Since Thanksgiving is over and the holidays are in full swing, I wanted to pop in and share a list of small things you can do this holiday season to make sure you get through it feeling happy and healthy!

I will be the first one to say that I definitely have a sweet tooth and I can’t resist some Christmas cookies or pie, but I try to make sure I enjoy everything in moderation, and balance treats with healthy snacks and exercise. Here are a few tips that I try to keep in mind:

  • Be “That Person” at a party

Whenever I attend a holiday party, either with my family or through my work, everyone usually expects that whatever I bring will be the “healthy” dish- even if it looks like a dessert. I’m known for bringing cookies sweetened only with honey, fruit and vegetables, or high protein snacks. When I’m short on time, I will usually stop and pick up a raw fruit or vegetable tray, and when I have more time I usually turn to Pinterest to find a healthy snack to make. This way, I know there will be at least one healthy treat there!

This year, I am planning on making these “Grinch Kabobs” to my work party! How cute are they??



  • Don’t go to a party hungry! 

This one can make such a difference! It seems backwards to eat normally on the day of a holiday party where you know you’ll want to enjoy the food there. I personally know a few people who are guilty of trying to “save up” their calories for the day if they know they have plans that night. However, if you arrive at a party full of drinks, appetizers, and desserts absolutely starving, you certainly won’t be in the right mind set to make healthy choices, and will almost always over-indulge. Take the time to eat a small, protein rich meal or snack before the party, then decide which items are worth the indulgence. Do you really need one of each cookie? Or are there just a few that look extra-good? This helps so much!

  • Get enough sleep

Okay- stay with me on this one! I know this is not always easy to do during the busy rush of the season, but studies have shown that getting adequate amounts of sleep can help you to make healthy eating choices and reduce cravings for not so healthy foods. I truly do notice that this happens to me! When I am tired at work, I just want to grab a quick salty snack, and I feel less motivated to make sure I have something healthy. I sometimes notice that I am also hungry more often when I am very tired. Getting the right amount of sleep has so many benefits, this is just an added bonus!

  • Get movin’! 

Like sleep, regular exercise has so many benefits. If you have a holiday party in the evening, make it a point to do at least a short workout or something active in the morning. Even if you over-indulge that night, you will feel so much better than if you didn’t do anything active that day! Another great idea is to encourage your family members to get active with you! Celebrate the holidays with a walk or hike, move your holiday celebration to somewhere with ice skating, or give yoga or zumba class certificates as gifts!

My “Good Morning Sunshine” workout is a great one to do at home if you don’t have time to hit the gym before a holiday gathering!

Up and at 'em!


Those are the 4 things that work well for me- What do you do to make sure you’re feeling your best throughout the holidays?

CrossFit Partner Competition!

Good morning, and happy Monday! I hope your weekend was wonderful!

My entire weekend pretty much revolved around Saturday’s girls only partner competition! I am still sore and tired, but it was such a fun day! I loved spending the day with friends from the Crossfit gym, plus  my parents and my boyfriend who came to watch.

The best supporter!
The best supporter!

There were 3 short workouts that were completed as a team, plus 3 “Behind the scenes” events that took place whenever you had a few minutes in between workouts. These were max unbroken hand stand push ups, 2 rep max weight back squat, and max time L-sit hold (think gymnasts on the parallel bars, holding themselves up with their legs straight out in front of them, so their body is in an “L” shape).

My goal for the 2 rep max back squat was 145# and I ended up with 150#, so I’d call that event a success!

First workout- Thrusters. NOT my friends...
First workout- Thrusters. NOT my friends…
Second workout- Squat Cleans plus double unders (not pictures)
Second workout- Squat Cleans plus double unders
Taking turns on the ropes!
Taking turns on the ropes!
50 pull up buy in!
50 pull up buy in!
Third workout- Rowing plus hang snatch and overhead squat complex
Third workout- Rowing plus hang snatch and overhead squat complex

There were some remarkably strong women competing! It was simply incredible to watch some of them! I truly had a great time!

I had the best partner! Team Wod Now Wine Later! And wine we did...
I had the best partner! Team Wod Now Wine Later! And wine we did…

After the competition concluded, we headed to a nearby restaurant for a much deserved dinner and drinks to close out the night. Loved spending time with my amazing Crossfit friends!

Sunday was all about running a couple of errands and doing a LOT of resting, stretching, and recovery… My thighs are not happy with me right now.

We did manage to find a new Christmas tree for my boyfriend’s house on Sunday, as well as some new ornaments. We spotted this little reindeer guy and my boyfriend and I both reached for him, not sure who grabbed him first! Maybe true love = same taste in Christmas decorations?


Ended the evening with homemade chili, a (large) glass of red wine, and the last episode of Orange is the New Black. Perfect weekend!

Good Morning, Sunshine Workout

This week I have been spending a lot of time preparing to compete in my second CrossFit competition this weekend. It’s an all girls partner competition, and it’s going to be a lot of fun! Pictures and a recap will be coming early next week!

For now, I wanted to pop in and share a workout I put together as something that can easily be done at home when you don’t have quite enough time to hit the gym, but want to sneak something active in. I love putting these workouts together and doing them in my living room before getting ready for work if I know I have a long day ahead of me. It’s pretty short and quick, can be easily customized, and no equipment is needed! Try it out!

Up and at 'em!
Up and at ’em!



Just over 2 years ago I started CrossFit and never looked back (well, that’s a lie, but more on that later). In the recent years before that, I logged many slow, drawn out miles on the treadmill in my parent’s basement, trying to get stronger and faster without much of a plan. I would put on my headphones, start up the machine, and stare at the clock on the wall for 40 or more minutes at a time (Thanks, dad, for the not so inspiring placing of the clock!). Not surprisingly, I did not get much stronger or faster this way.

A few of the elements of CrossFit that really appealed to me were the varying exercises and the high intensity of each workout. I didn’t think that could be recreated on the treadmill.

While CrossFit continues to be my number one preferred work out, there are days that I just can’t make it there, or I want a work out that isn’t quite that intense. Treadmill HIIT (High Intensity Interval Training) is a great alternative for me.

A running HIIT plan will consist of a warm up, followed by alternating sprints and recovery jogging, with a cool down at the end. The recovery jogs should be at least as long as the sprints, or longer. The sprints should be short enough so that you can really push yourself, but not so short that they are not challenging. Remember, after every sprint you have a recovery jog to look forward to!

Here’s an example of a HIIT treadmill plan that I use on a regular basis. The rotating sprints and recovery jogs really make the time go by quickly! Try it out and let me know how you like it!

Made on Picmonkey.com
Made on Picmonkey.com