Tag Archives: workout

Let’s HitTheBarreWithZICO: My FlyBarre Experience

I love a good barre class! Why? I think it is the perfect way to get in resistance training while also hitting ALL the areas that people want to target. It is a true full body workout with arms, abs, legs and booty. Best of all, it can be modified to fit all fitness levels. So when I got invited to HitTheBarre with Zico Coconut Water, I was so excited. This was my first FlyBarre 45 class & I loved it so much, I’ve taken a few since. hitthebarre-68

Continue reading Let’s HitTheBarreWithZICO: My FlyBarre Experience

6 Exercises to Get Your Legs Toned Up for Summer!

Being a personal trainer, I get a lot of requests from clients that want to tone up their legs in the summer. Summer brings warm weather and less coverage on your legs. Whether it is to the gym, on a run, or to a BBQ, this workout will tone up your legs so you can rock those shorts or the summer dress anywhere that you go! 

I used to really despise leg workouts because they were hard, they made me sweat a lot, and it got uncomfortable really fast. Now, leg workouts are still hard, uncomfortable and I sweat a lot, but the pay off is so great! Leg workouts make you sweat a lot because it is such a big muscle group. Building muscle in your lower body also helps you burn more calories & fat in the long run. Muscle increases your resting metabolic rate, so the more muscle you have, the more calories your burn when you are just hanging out. Awesome right?!  Continue reading 6 Exercises to Get Your Legs Toned Up for Summer!

Quick 10 Minute Core Workout Without a Single Sit Up

Today I have a quick, 10 minute workout that is going to work your abs and your entire core without having to do a single sit up!! The best part, you only have to get on the floor for ONE of the exercises! This workout is quick, effective and suitable for all fitness levels. 

I have created this workout specifically to work all your core muscles instead of just isolating the abdominals. A strong core is important for so many reasons: avoiding injury, reducing or eliminating lower back pain & strain and proper alignment in daily activities to name a few. Did you know that your core is more than just your abdominal muscles?? Your glutes and lower back muscles are part of the core too.

All of the exercises today are compound exercises, meaning they work more than one muscle at a time. You can do this workout anywhere! Get ready to sweat and improve core strength in just 10 minutes! 

10 Minute Core Workout 

Optional Equipment: Dumbbell, Yoga Mat

Exercises: 

  1. Standing Oblique Crunch
  2. Single Knee Crunch
  3. Bridge with Marching 
  4. Jab – Cross – Jab – Knee

Exercise Demos: 

Workout RX: 

Do each exercise for 1 minute. The exercises where you must switch sides (every one except #3) switch sides after 30 seconds. Once you complete the 4 exercises, take a 30 second break. Repeat 2 times. 

Want to save this workout for later? 

Grab the free PDF download HERE

or 

Pin the image below to your Pinterest!10 minute core

XOXO
Stay Sweaty!!!
Sarah

GLOW with me in 2016!

I am so excited to share this with you guys! A few weekends ago, I had the opportunity to workout with Jenn, the founder of For the Glow, here in Seattle. She is an amazing woman and such an inspiration to me in fitness and business. She has an amazing program, called the Resolution Challenge, that she does every year in January & this year I am going to be a guest coach! 

super sweaty post workout with Jen! (she is in the beanie)
super sweaty post workout with Jen! (she is in the beanie)

The R/C (resolution challenge) is an 8 week program that only costs $34.99!!! It includes a 10 day detox (if you ask me, that alone is worth the price) and 8 weeks of meal plans and workouts!! This challenge can be done from anywhere! Click here to purchase1RC-INCLUDES

BUY NOW

As I said, I will be a guest coach, so I will be creating some bonus content for you guys. I will be joined by a ROCKSTAR group of other women that are guest coaches as well. We all specialize in different areas and I cannot wait to create with these women. 

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The SQUAD!!

I am so excited for the 10 day detox & the meal plans. You guys know nutrition is my thing and I am looking forward to changing it up and learning new things from Jenn. I am also really looking forward to the ab workouts. When I got to sweat with Jenn, my abs were sore for a few days. I definitely understood how she has the AMAZING abs she does! Eating right + amazing ab workouts = awesomeness! 

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meet Jenn! also, I cannot get enough of this glitter wall!

The program is broken up into different stages, starting with the detox. This is gonna be the RIGHT way to start off 2016! I cannot wait! Join me!!!

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There is something for everyone. I am really looking forward to starting of my 2016 with this program & the opportunity to do it with such an amazing community of women. I hope you will join me! This program is amazing and I can’t wait to get started.  Sign up NOW! 

XOXO
Stay Sweaty!
Sarah

How I Make Fitness Fun and Fashionable

Fitness is not always fun, you don’t always feel like doing it. Even the biggest fitness fanatic has days that they don’t feel like working out or eating right. I have learned a lot over the past few years about ways to keep fitness fresh & fun, even on the days we don’t feel like sweating. I may be a fitness freak now, but I haven’t always loved fitness. Check out these proven tips and tricks I am sharing with you. 

Try something new

This gets mentioned a lot, but doesn’t get enough credit. Try a new workout or a new group fitness class. You could also try working out at a different time of day.  Change it up and keep things interesting. I have had a ton of fun trying new workout classes at studios around where I live. I have found a few workouts I just can’t get enough of. 

Find something that works for you

Don’t pay attention to what everyone else is doing. What works for you, may not work for someone else and vice versa. Just because tons of people rave about cross fit or running doesn’t mean it’s the workout you are gonna love & that is okay!!  This is why trying new things is so important. This is also why there is no perfect workout for everyone. There is nothing wrong with walking, barre, or pilates. Find what gets you excited to workout and do that!  

Get some cute workout clothes

If you like the way you feel when you workout, you will workout harder! It’s seriously true. I didn’t used to believe it, but then I tried it. Trust me, working out in cute clothes is a confidence booster, makes working out more fun and brings more sweat. 
The cute workout clothes don’t have to break the bank either. Something like a cute tank does the trick.

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Get the one I am wearing HERE.
Use code sweatdropracer15 for a 15% discount! 

“Just 5 minutes”

I use this on the days I’m really not feelin’ it. I just tell myself, “just 5 minutes”. Basically, I workout for 5 minutes and evaluate how I am feeling after that. If you are not feelin’ it, then I take the day off. Can you guess what usually happens? I keep going!! Once the workout is over, I’m always glad I did it.
Getting started can be the hardest part. So tell yourself “five minutes” and see how you feel after that.IMG_9388 

Tell me: which tip will you try?
what do you do to keep fitness fun??

I was given a Sweat Pink tank from Fit Approach to review. As always, all opinions are my own.

XOXO
Stay Sweaty!
Sarah

All about Abs! Try this Quick Core Workout

Workout Wednesday this week is all about the core! Core workouts are functional fitness because we use our core every single day. Sitting or standing, our core is engaged and doing work. No matter what kinda exercise you normally do, whether it’s weight lifting or running, a strong core is important. Working your core is about more than just getting a six pack. When your core is strong, you’re less prone to inures.

workout_wednesday_greyThis workout is made up of 8 core moves. Below the video I have recommended a certain number of reps for each exercise. You can do more or less depending on your fitness level. I recommend doing a few rounds of the moves, so repeat the 8 moves 2-3 times. Remember to listen to your body and modify when necessary.

 The only piece of equipment you will need is a stability ball. If you do not have one, you can use a rag or paper plates as sliders and use those instead. 

EXERCISES

1) plank to pike – 10 reps
2) forearm plank to pike – 10 reps
3) spider planks – 10 each side 
4) forearm plank hold – 30 seconds
5) side plank dips – 5 reps right side
6) side plank dips – 5 reps left side
7) bicycles – 10 each side, 20 total
8) sit ups – 10
Depending on fitness level, repeat this 2 or 3 times.

Let’s get sweaty!!! 

Fun facts:
1. Did you know that a strong core helps you run faster? When you core is strong, your glute and hamstring muscles are able to do their work more effectively because they are not picking up the slack for your core!
2. Did you also know that your core is much more than just your abs? It is all your muscles in your mid section – your abdominals, obliques, lower back muscles, your latissimus dorsi and upper back muscles. This workout hits a lot more than just your abs, it works all the muscles in your core! 


Tell me: what is your favorite core exercise?? 

XOXO
Stay Sweaty!!
Sarah

No Equipment Upper Body & Core Workout [Workout Wednesday]

The 6 bodyweight exercises we are doing today can be done anywhere. They will work your biceps, triceps and shoulders while strengthening your core. The best part? There is no equipment needed!
This week’s video is a MUST watch because I have a special guest. There are some funny bloopers at the end too. If you have a pet and have ever tried to workout while they are around, you know the struggle is real! πŸ™‚ 

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Core work is important no matter your fitness level. Core exercises are not just about building a six pack. The core helps stabilize your entire body and when our core is strong, the other muscles in our body can move more effectively and do the work they were meant to do. Many of the exercises in today’s workout are compound exercises meaning more than one muscle is engaged during the exercise. Be sure to engage the core (pull belly button into the spine) to get the maximum results from these exercises. 

The Workout:

  1. tricep push ups x 10
  2. side to side push ups x 10
  3. dolphins x 10
  4. plank up downs x 10
  5. tricep dips with toe touch x 10
  6. shimmies x 20
    Try the workout with me in the video above! 

Thanks so much for joining me today! Next week I am going to bring you a workout that is all about abs with a fun October twist. Maybe I’ll even throw in a bonus plyometric workout too… I haven’t decided yet. Be sure to SUBSCRIBE so you don’t miss out on next week’s workout! 

XOXO
Stay Sweaty!
Sarah