Category Archives: Fit Tips

To Race or Not to Race?

Hello Hello!

It just hit me this morning that Halloween is next week. OMG! Our weather has been cooling down at night, but we still get up to the 80’s in the afternoons…so ya, I don’t believe that it is actually the middle/end of October!  We are gearing up for our first year Trick or Treating around our neighborhood. We even got our dog a costume, just so she wouldn’t feel left out. Haha!

So along with the weather cooling down, I’ve been able to get in more running lately.  And it has been feeling so good. I got back from a run last night and was telling my husband how much better I feel mentally and physically after getting in a run. There’s something about it that just clears my mind!

So I’m thinking I need to get back on the race train. Sometimes I need that extra motivator that will keep me honest with my training schedule and push myself. But then I don’t want to overcommit myself with something right now, because well, life is so busy. So that’s where I’m at. Maybe getting some pretty new running shoes will help make my decision? Haha! There is a half marathon coming up in February and I’m strongly considering it.

Ahhhh, look how pretty these are!! I found these beauties while perusing the Nordstrom site!

Now that I am upping my milage, I am beginning to crave sports drinks after those long runs. I go back in forth with sports drinks, since so many of them are typically so high in sugar and/or artificial sweeteners. So, it was really good timing that I was able to try out a new brand called LyteZone!   I was more intrigued after reading more about the product on their website and this from one of the founders below:

Being very active (surfing, basketball, hiking) and enjoying the occasional adult beverage, I always wanted to add electrolytes to Drinkwel. I constantly experimented with hydration and electrolytes. Think coconut water, ‘ade’ products, salt capsules, and even pickle juice! Nothing really fit as there wasn’t anything that would reasonably fit in our Drinkwel pills.
The more I dove into hydration and electrolytes, the more I realized the existing products on the market weren’t great (and often contained lots of negative fillers, sweeteners, and coloring). It’s still crazy to me how low quality the average sports drink is. If these products are for athletes, why are so many corners being cut?
After a lot of research and testing, we created LyteShow and a personal obsession with electrolytes and hydration was born.
At LyteLine, we’re all about BETTER hydration. We always use/drink/take the products we make ourselves. We’re not selling sugar water and our products do not taste like your typical sports drinks. They’re intense because our commitment to hydration is intense.”
Yours,
Mike, Co-Founder

 

I have tried my fair share of sports drinks and electrolyte replacements, especially in my marathon training days. Honestly, a lot of them tasted the same as their competitor product. So I was expecting this to taste like many of the other drinks out there. I wanted my husband to try one as well, just to hear his unbiased opinion. Well, we both drank one after running separately and basically said the same thing, “I like it, it tastes like carbonated water.” And I must say, I’m a big fan of them not being too sweet!  We have one left in our fridge, which is supposed to be for me after a long run this weekend. Ha, maybe that’s some extra motivation I need right there!

You can follow LyteLine on Instagram, Twitter, and Facebook.

*I was given a complimentary box of LyteZone in exchange for an honest review of the product*

What do you drink after a long run? Please share in the comments below! 

 

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A Napping Baby Workout

It’s been awhile since I’ve shared a workout, so this post is long overdue!! I know my blog has kind of been all over the place lately with the addition of my kiddos, me being a new mom, and staying at home. But the real heart of it has always been exercise: what people are doing, how to fit it in, what I like doing, what I want to try etc. With that said, I’m planning on sharing more workouts! Yay!

I’ve always been a fan of short efficient workouts. And these days, they are my go-to. Squeezing in a workout during naptime really is the best….it gives me a good mental break as well as the physical benefits. And honestly, I’ve noticed the biggest change in my body when I added in some HIIT type workouts. SO here ya go, get that sweat on!

Perform each exercise for 30 seconds each & repeat 3x through. Form tips and exercise explanations are below! {I used 5 pound weights, use something that feels tough the last 5 seconds of each exercise}

Below are some links to exercise demonstrations….maybe I will get fancy soon enough and do my own videos!!!

Down dog Push-ups

Curtsey Lunge with Chest Press  (perform chest press instead of a front raise)

Cross Over Jacks

Plank Up Downs

Back Lunge with Hop & Press (Add a hop with your front leg as you bring your legs parallel)

Twisting Mountain Climbers

Bridge with a Chest Press

Squat Jumps

Thanks for stopping by, I’m hoping to share some easy at home workouts more often & film some videos too! If you complete the workout, use the hashtag #fitgirlpwworkout, I’d love to see your check-ins!

~M

 

 

What is Audio Fitness?

Thank you to Aaptiv for sharing a free 2- week trial with me in exchange for my  honest review.

Fitness Apps, YouTube, & Online workouts, are the norm these days.  And for good reason, they are convenient- you don’t need to find a class time that works with your schedule, so you can do them whenever you want!

Since I am a fitness instructor, of course I think there is something said for going to a live class. However, having another option is key as getting tothe gym 5x a week is unrealistic for many. If you have been reading my blog for awhile you know I’m a huge fan of home workouts. Lately I’ve been into Cassy Ho’s workouts (I mean obviously – she’s the creater of Pop Pilates), Katie’s Love Sweat Fitness & Tone it Up. (LOVING the live workouts they have been doing lately, so much fun).

I’m obviously very passionate about postpartum fitness for others as well as my own fitness journey, so I was intrigued when Aaptiv reached out to me to try their Stroller Workouts!

So what is Aaptiv?

“We founded Aaptiv with the goal of bringing an elevated workout experience to a global community. We use technology to make that experience accessible anytime, anywhere – whether you’re working out at your local gym in LA or running outside while traveling in London.”

There is a workout for anyone- HIIT routines, running workouts (even marathon training plans), yoga, stretching, and even elliptical workouts. I really love the variety, but I was only able to check out the Stroller Workouts the past two weeks (2nd and 3rd trimester Maternity workouts are also coming soon).

First of all, the playlists are AWESOME. Music is so key to my motivation & they really have that part figured out.  I do think there is a little learning curve adjusting to the audio fitness aspect. If you are a visual learner you may feel a little lost initially, but that’s not to say the instructors are lacking at all. Their cues are specific and motivational.

The workouts were easy to follow and tough, especially the Stroller Plyo workout (hello legs). I think the time frame was perfect- no longer than 20 minutes. Now that Charlotte is 2, she doesn’t like to sit still in the stroller too long unless there are bubbles/songs etc. to keep her entertained. I am really curious to try out some of the running workouts as well, since I’m just getting back into being a runner again. 🙂

Not sure you want to swing the $9.99/month just yet, sign up here for your 7-day free trial!

What are your favorite fitness apps or at home workouts? Please share in the comments below!

 

 

 

 

Tips for Working Out at Home

Happy Holiday Season everyone!

I can’t believe Christmas is so soon. I’ve thought a lot about my shopping list but naturally, I’ve barely scratched the surface. Oh well, it always gets done doesn’t it?? (Thank you, Amazon).

Today I wanted to chat a little bit about working out at home. Kids, spouse time and jobs can make it tough to get to a gym/studio on a regular basis. Plus the darker/colder weather does not help with my motivation to leave the house once hubby is home!

Curling up with a glass of wine and watching “This Is Us” is way more appealing. Right?

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With all that said, I need to sneak in some workouts somehow during the week.

Below are a few of my tips to kickstart your motivation (reword) to workout at home:

Lay out your Equipment

If I am planning on a workout during naptime, I will lay out my yoga mat in the middle of the kitchen or living room. If I physically have to step over it all morning, then I have a physical reminder to get my butt moving when the kiddos are asleep!

Find Something You Like

I know this goes without saying, but if you don’t find a type of exercise that you enjoy- you are not going to do it. Nowadays there are SO many more options out there than traditional exercise- dance workouts, HIIT workouts, TRX workouts, barre workouts – just to name a few. Lately I’ve been going through some Blogilates , Love Sweat & Fitness and some Tone it Up workouts. They all have youtube videos = awesome.

Dress the Part

Cute workout clothes always help, and if I get dressed in them first thing then I have no excuse. I love that athleisure is “a thing” these days, since that’s basically what I live in.

Some of my favorite looks are:

spacedyeleggings

Beyond Yoga Space Dye Leggings are AMAZING. Like the most comfortable pair of yoga pants ever. I love them.

{And no, I don’t look like this when I’m working out at home. I wish}

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zella

Zella has the cutest shirts that are comfy and perfect to layer over a tank top or wear on their own.

Do you workout at home?

What are some of your favorite tips for working out at home?

Exercise at 38 Weeks Pregnant

This will likely be my last post before I’ll have 2 kiddos under 2 at home. Oh boy! We’ve been super busy lately keeping up with Charlotte plus trying to get ready for the little man’s arrival (as ready as we can be).

I’m happy that I have made it this far into the pregnancy- (I had Charlotte and Declan at 34 1/2 weeks). Baby boy is definitely growing, but oh man I am starting to feel real uncomfortable. The last couple weeks is rough, especially when you already have a kid!! It’s way different than the first pregnancy when I could nap or sit down when I wanted to!

Sleep is getting tough, showering, getting dressed and picking up Charlotte is a lot of work! So, let’s just say I’m happy to have him here and not in my belly anymore! 🙂

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 I never got around to getting any maternity pictures done with my first pregnancy, so we did a few this time and it was fun having my little love join in!

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BurchGirls-31

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Little Miss has no idea she’s going to be sharing my attention real soon. Ha- should be interesting! Thankfully, Damon has 2 weeks off work and then my mom will be in town after that so I’ll have some good help the first month!

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So…………Exercise.

Besides being able to sleep normally, I’m seriously craving a good workout. Like a good cardio, HIIT routine or a long run! Oh man, that sounds glorious!! The hubby is currently training for a 1/2 marathon and I’m so jealous. Of course I’ll be released to exercise again when it’s starting to get real hot and toasty here…..so that’ll be a shocker to the system.

It’s tough as I was just getting back into running shape and then found out I was pregnant again when Charlotte was about 6 months. So, I’ve had to slow it all down just when I was beginning to ramp back up. I am lucky that my doc has still okayed me to walk and take modified Pure Barre classes. As long as I’m not pushing myself too hard and I’m staying hydrated, he said I can go for it! Honestly it’s hard having to take so many breaks to catch my breath and just feeling overall fatigue. Like I wake up in the morning and my legs just feel heavy….probably has something to do with carrying that extra weight around! I’ve cut my walks down to about 15-20 minutes and I took Pure Barre only 2x last week. And don’t get me wrong, my barre classes are super modified, but it still feels good to somewhat move my body. These last couple of weeks, I’ve been trying to balance resting but letting myself move around as I won’t be able to for another 6 weeks!!

I don’t really have a point to get to so thanks for listening to me ramble on and on- ha!

Mommas: Were you Exercising the last few weeks of Pregnancy?

Hope everyone has a lovely Monday! Thanks for stopping by!

~M

For the Love of Planks

Since getting back to teaching group fitness classes, I am realizing how much I incorporate planks into the workouts!  Besides the fact that they are excellent for core and shoulder strength, there are also so many ways to switch them up!

Below are 5 Variations of the Basic Plank!

Plank Jacks

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To Modify: Take out the jump and step each leg to the side and back to mid-line one at a time.

Up and Down Planks

updownplank

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This exercise is SO awesome for shoulder stability. To modify, perform with knees on the ground.

Side Planks

sideplank

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This can be performed with the arm straight or on the forearm. Lifting the top leg is an added bonus 🙂

Side Plank Crunch

sideplankcrunch

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Who thought you could do crunches while holding a plank?!

Plank with Hip Swivels

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This variation is a great way to challenge your obliques, and again your shoulder stability.

I’d love to hear some ways that you like to switch up the regular ‘ol plank! Please share in the comments below! 

Happy Tuesday Friends! ~Marielle

All About Personal Training Certs

I stumbled upon this article written by Amanda Vogel titled “Cert by Selfie” and it inspired me to write a blog post today! Woop!

The article delves into the debate on social medial personalities and are they taking away from trainers that are certified?

certsource

I love being able to go on Pinterest and search “at home workouts” and have tons of routines pop up or follow people on instagram that post workout videos.  And heck, I read and write a  fitness blog, so I can definitely say I’m a fan of social media + fitness. But at the same time, is someone an authority on fitness soley by the fact that they have a huge following or a fit physique? Not necessarily.

My take?

The consumer should be informed and/or research who they are taking serious exercise or nutrition advice from. Do they have a degree in Kinesiology, are they certified, what continuing education courses have they taken etc?

When I was in college (OMG 10 years ago), ACSM and NSCA were the big two to pursue. More recently ACE and NASM have gained more recognition. Thinking about becoming certified or are you looking for a trainer? I’d make sure they are certified by one of these organizations. Of course a big part of the job is being relatable to people. You can have a billion certs but if you aren’t easy to communicate with, it isn’t going to do you any good!

I had a certification through ACSM, but more recently pursued my CSCS (certified strength and conditioning specialist). I wanted it is because it is well respected when working with the athletic population as well as the general public.

cscs

To take the exam you need a Bachelor’s degree (not necessarily in Kinesiology, but of course that helps).  There are two sections Scientific Foundations and the Applied/Practical portion. The exam covers nutrition, anatomy, exercise physiology, biomechanics, exercise technique, program design, and testing/evaluation. The test was a beast and I studied for about 3 months prior and A LOT. I remember keeping flashcards in my purse and studying any chance I had. Don’t miss that!

I don’t think one certification is better than the other as you learn more through experience and continuing education.

Remember Group Exercise is different than personal training. For example, spinning instructors don’t need a personal training certification- they are certified to teach spin. Same goes for zumba, yoga, pilates etc.

Have you worked with a personal trainer?

Are you certified?

*Check out a recent article I contributed to from Gym Geek!*