Tag Archives: workout

The Workout Day That Made Me Ready to Blog Again

I am finally done being pulled down by injuries and am working hard to get back to where I was pre-accident, especially when it comes to running speed. This, combined with an awesome workout in nature on Wednesday, has made me ready to come back to this blog.

So what was so great about Wednesday’s workout?

While visiting a friend in Ohio, I headed to Caesar Creek State Park with 2 competitive bike riders for a fun day on the trails. We ran a trail loop and started some active stretching, comparing favorite moves and discussing dynamic vs. static stretching (side bar: my opinion is strongly for dynamic before working out and static after). We showed off different kinds of push ups. Then we headed to tackle some hill sprints… Actually hill sounds so weak compared to the long, steep, grassy slope before us.20121020-122422.jpg

After just one hill sprint of death each, it was back to the trails for a fast 3 mile run.


Still not worn out, we grabbed my new weight vest and the fun really started: stairs, burpees, pistols (one-legged squats) and anything else we could come up with.


We rounded the day out with another mile in the trails — me wearing the weighted vest — and some static stretching.20121020-122500.jpg

It was a gorgeous day. The weather was perfect, the scenery amazing and the company motivational. It was the kind of day worth writing about!






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Filed under Equipment and Gear, General Fitness, Running, Weight Training

Speed Things Up on the Treadmill

When your only time to get a run in is 10 p.m. at night, what do you do? It’s an easy out really. Most people wouldn’t call you lazy if just skipped your run that day.

But I have lofty goals for half marathons and meeting my coach’s weekly mileage (which has actually increased to 35 instead of 33 by Saturday)

So last night, a few minutes before 10 p.m., I locked up at work and took off to the gym. I ran 1 mile to get there. My coach gave me a specific treadmill workout that totaled up to 3.1 miles and then I cooled down with .9 miles to get home.

That comes to a total of 5 miles for the day, 16 for the week and 19 more to go in 3 days.


My Treadmill Workout:

5 x 1000 meters, a broken down 5k

1000 meters = .62 miles on the treadmill

Each one was faster than the one before: 9.2, 9.3, 9.4, 9.5 and 9.6 mph

In between each one, I took a 4 minute rest


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Filed under Running, Workouts

Things I Learned From Other Instructors

I love taking every possible fitness class. Sometimes I steal their moves if they do something new. Mostly, I want to be able to give an honest, first-hand opinion on the gym or class when someone asks me. Recently, I have tried quite a few very different workouts around Philadelphia, thanks to sites like Groupon.

Here are a few things that I have learned from my fellow fitness leaders:

1. If you do a move, any move, for 20 minutes straight, you’ll be sore. Don’t get me wrong, I love a good burn the next day, letting me know I worked hard, but I come to class for some creativity and motivation. Repeating push ups, sit ups or whatever for 100+ reps is something anyone could do on their own and something that puts me to sleep.

2. On the flip side, too much creativity can really kill a potentially good workout. I watched a lot of confused, out-of-shape but ready-to-push-themselves women spend time standing, gaping mouth trying to catch on to complicated moves. And then, once they got the hang of it, the move changed completely. If you want me to stand on one foot, hop up and down, and do a bicep curl, maybe start by having me balance on one foot.

3. Classes should not have a script. I don’t care if that’s how you always teach it because that’s how you were told to teach it. If overweight women walk in for their first fitness class ever, you adapt the workout.

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Filed under General Fitness

A New Class for a New Year

I added a new class to my fitness teaching line up this month. I don’t have a clever title for it yet (maybe you guys can help with that) It’s based similarly to my Small Group Training: each time we get a total body workout and primarily use our body weight as he resistance.

This new one, however, is intense. We sweat a lot. We move quickly. We get up; we get down. We don’t do 10 push ups unless they have a burpee with a tuck jump in between them. Our heart rates are pumping the whole time.

Here’s what we did tonight:

Perform each exercise for 40 seconds then take 20 seconds break. After one full time through, take a 2 minute break then repeat them all.

* Squat and thrust, jump at the top

* Plank

* 4 high knees standing, 4 bike crunch on the mat

* Side plank

* 8 punches while holding a squat, 1 squat jump

* Other side plank

* Walkouts (stand, touch your toes, walk out to plank, walk back, stand all the way up)

* Wall sit

* Lunge, side kick, alternating legs

* On hands and knees, balance with one leg and opposite arm up, parallel to ground

* Plank, side plank, other side plank, then jump your feet to your hands twice

* Other side balancing on hands and knees

* Two crunches with legs up in a V, two with legs down

* Plank

* Bottom half of a burpee (plank, jump to a very low squat with no hands, back to plank)


Let me know if you try it or have any questions about any of the moves!

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Filed under General Fitness, Workouts

Workout Like a Baseball Pro

I love creating themes to my Saturday morning workout classes. One of the most popular and often requested as a repeat is my “Workout Like the Phillies” where I put together agility and plyometric moves that baseball players use for training.

Try it out, let me know what you think and feel free to ask any questions! Here are the moves and a video to go along with it:




Warm up with 2-4 laps around a square area, alternating jogging and skipping on each side.


Continue Laps, One Each of:

Skip Backwards

Grapevine, Both Sides

Walking Hip Abduction (Knee Up, Out, In, Down)

Straight Leg Kicks

Bounding Forward (two footed jump)

Bounding Sideways, Both Sides


Strength and Plyometrics, repeat twice:

Arm Circles, 25 big/small and forward/backward


With a Medicine Ball or a Single Weight:


Heel Raises


Partner Pass, Standing Back to Back pass ball or weight around in a circle, both directions

Jump Over Weight, Side to Side


With Mat, Box, etc. (something you can jump up on):

Side to Side Jumps, jumping up on and over your box

Front to Back Jumps

One Leg Jump Ups

Squats, One Foot on Mat, Both Sides (Take off mat with toe raised for second set)

Lunges, One Foot on Mat, Both Sides (Take off mat in any form for second set)


Repeat Set of Laps, Ending with Walking and Stretching

Anyone can do this — one of the women in the video was pregnant at the time!

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Filed under General Fitness, Workouts