Tag: Workout
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Beginner Spinner Miniseries: 30-Minute Indoor Cycling
The first session of this beginner-level indoor cycling class starts with some notes about type of bike and shoes appropriate for these kinds of workouts. Next, we learn about how to set up the saddle and handle bars. We begin a 20-minute beginner ride that takes us through the primary hand positions and seated and…
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30 Minute Interval Ride
This is my first indoor cycling/spinning video and the audio and video need some work, but the LOVE is there! Enjoy this 30 minute indoor cycling spinning cardio workout with two hill intervals and one sprint interval. It is sure to please and is good for all levels. Have fun with this home workout. #indoorcycling…
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Date with a Plate: Full-Body Workout
Get a great full-body muscle conditioning, strength training workout at home in 30 minutes using only a weight plate! This workout is great for toning and building strength. Exercises include squats with overhead press, triceps press and pullover, single-arm rows, biceps curls, deadlifts, wall sit, hip thrusts, standing core, and bicycle crunches. #strengthworkout #fullbodyworkout #strengthconditioning…
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Basic Step Aerobics: Morning Coffee
This “Morning Coffee” basic step aerobics routine is perfect for beginners, new steppers, or steppers at any level! The 125 bpm pace is slow enough for learning the moves but fast enough for a great cardio workout. Learn 4 choreographed parts and put them together for a fun, energizing routine at the end! Use a…
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QUICK BURN Bodybar and Bodyweight Strength and Agility Home WOrkout
Feel the BURN with this 20-minute home workout for strength and agility. The workout combines full-body strength conditioning with quick cardio bursts to elevate heartrate and torch calories. You’ll need a bodybar (or a bar with weight plates) and just your bodyweight for these exercises, including single-leg deadlifts, triceps pushups, lateral squats, shoulder press, high-knee…
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Slow Burn Chest and Triceps Workout
Feel the BURN with this slow-rep chest and triceps strength workout using dumbbells. This home workout is sure to build muscle. It’s an effective slow burn for when you’re short on time but focused on results! Enjoy three sets of super slow reps of three exercises each for the chest and triceps. #strengthworkout #homeworkout #strengthconditioning…
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Brainiac Step: Ground Control
This basic step choreography is perfect for new steppers already familiar with the foundational moves of step aerobics. It’s also great for steppers at any level. Enjoy this 30-minute cardio workout with 4 blocks of choreography set to music at 125 bpm. This routine is called “Ground Control:” it’s grounding in its movements and works…
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Single-Set, High Rep Back and Biceps
This 15-minute workout targets the back and biceps using resistance bands. Get a great, quick, and effective workout with high reps and single sets of exercises that include pulses to go deep into the muscle. We blaze through a wide variety of exercises to keep the workout fresh and interesting, working hard and then moving…
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12-Minute Leg Day
This quick and effective fun 12-minute leg day workout torches the legs and glutes with simple exercises using a kettlebell. You can also perform these exercises with just bodyweight or a dumbbell. Get a great workout in just a few minutes! The routine is suitable for all levels. You can pause the video or slow…
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Episode 49
In this daily vlog, see 10 days of a RESET fitness and wellness challenge toward better self-care and health. #restart#fitnesschallenge
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Episode 45
This week’s episode sees a bad day amidst a beautiful setting as the fall/autumn season reached its peak. Check out my week of workouts and wellness!
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Episode 44
I had to chop off my hair. It was just so thin and terrible. This week I got back to working out after having a cold, and we started decorating for Halloween.
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Episode 43
This was the week before I got sick and also before I chopped off all my hair. It was a good week. I deep cleaned the fridge, reflected about the role of trauma in weight loss, and did my daily workouts.
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Episode 42
I had a lot of reflection in this video about parenting, authenticity, and body image issues.
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Episode 40
Another week in the books! I keep wondering if should stop making content altogether, just because it’s so time-consuming. However, I realize, too, that I feel a lot more motivated to stay on my routine and work hard on my workouts when I am recording myself. I guess it’s a good trade-off. Maybe putting in…
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Episode 39
This is my second vlog that encompasses a full week-ish of content. This is the week before we went on vacation to Maine. I actually did not record at all while on vacation, but my husband used my camera on his drone and got some footage that I ended up incorporating into the vlog.
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Episode 38
I have noticed that many people who post weightloss | wellness | fitness vlogs tend to have pretty long videos — like, up to 30 minutes. I thought to string together several days’ worth of footage so that my vlogs can be longer. This is my first attempt, and the video only ended up being…
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Episode 37
I was a bit bummed to have lost so much footage from this episode, due to my computer crashing. However, I do feel lucky to have been able to recover what I did from the day. Today I hit a chest and triceps workout, spent some time at a local river, and also watered my…
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Episode 36
I continue to play catch-up on processing videos from weeks ago, amidst trying to recover files from the latest computer crash. This heat wave is really getting to me. But, nevertheless, here is Episode 36 in which there was no heat wave, and I can look back upon that day fondly.
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Episode 35
My PC crashed and I lost all my files; after four days of working on getting my computer back up and running, I am finally able to post my content. I was already two weeks behind on posting content, and now I am even farther back. I hope that I can catch up soon! Anway,…
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Episode 33
Got to celebrate those WINS! We had a date night out to dinner at a country club on a beautiful summer night after I crushed a full body workout and spent some time with the pup.
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Episode 32
I have been feeling confident in my program and better in my skin, so this episode ends with a bikini progress pic…because I felt it.
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Episode 31
We had a fun birthday celebration at Three Sisters Sanctuary. I hit a legs and shoulders workout in the home gym. And I reflected on how I handle stress.
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Episode 30
Hit a milestone today with 30 episodes in my wellness journey A Body is a Journey! Yay! I am so proud of myself!
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Episode 28
I have taken a couple days off and I am few videos behind on posting. Here is Episode 28 with reflections on my continued gut cleanse, a frozen yogurt bites recipe, and a biceps and back workout.
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Episode 26
I wax poetic about taking responsibility for my reality as I float on the lake. Then, I crush a chest and triceps workout, and finally I bring it home with some time with friends.
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Episode 25
The 4th of July weekend continued with lots of fun. My child joined me for a full-body workout, which was great.
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Episode 24
I finally got my replacement GoPro and I am back with my daily vlogs on this wellness journey! I really missed making content. In this episode I take a walk, have a reflection, go swimming, do step aerobics, do yoga, and hit a fireworks show with the family. Summer doesn’t get better.
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Episode 23
This weekend while swimming in the lake, I thought to take some footage of swimming underwater and my GoPro drowned! I lost some footage, but here is the last footage, which is a back and biceps workout. A new GoPro should arrive tomorrow, so until then…enjoy!
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Episode 19
I take a hard look at what has made me unwell on this wellness journey, because acknowledging why I feel unwell is part of growing and learning. I hit a biceps and back workout after making space to care for my mental and emotional health.
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Episode 18
We celebrated Father’s Day today after a great lower body workout, a jog, and some novel-writing time.
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Episode 14
Following a shoulders workout and step aerobics, I confronted the same panic I have felt for 22 years after doing cardio. I include some reflection about panic disorder, weigh in, and then make some sage smudge sticks.
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Episode 12
I had a busy today on my wellness journey with a walk, a triceps and chest session in the home gym, some self care, some writing, and a date night at home. It was a fun, fulfilling day.
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Episode 11
Today’s crush is a full-body workout, joined by my family in the weight room. It was a nice workout, and a beautiful day.
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Episode 10
Episode 10 sees a legs and shoulders workout, some dinner, and a solo kayak paddle with reflection.
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Episode 9
I had a jam-packed day today with work, but I got it done and then made time for a back and biceps workout. I also squeezed in mowing the lawn and making some chive blossom vinegar.
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April Update
Spring 2022 is off to an excellent start. I really feel as if I am coming out of hibernation in a lot of ways; the most significant way is that this past year I was able to truly be more authentic that I have been in decades — maybe ever. I’ve been standing in my…
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Workout of the Week | Alternating DB Chest Press
Adding this alternating dynamic into a classic dumbbell chest press kicked up this exercise quite a bit. You have to do more stabilizing in the core.
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Free Class @Meta: Brainiac Step | Monday September 13 | 5pm EST
At Meta I offer one free fitness or yoga class per month, available streaming live. Free access to fitness and wellness classes encourages stronger community and also helps members of that community to feel braver in their bodies. That’s what Meta/Physical Studio is all about! Join me on September 13, 2021 for 45 minutes of…
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Workout of the Day | Incline Push Ups with Side Plank
The incline push ups are perfect for those who want to go deep, add in some extra core, or want to transition from pushing up from a knee position.
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Workout of the Day | Back Lunge Sequence
Today’s WOD is a lunge sequence using only body weight. It’s great to balancing and so the core is engaged, as well. The exercise targets the quadriceps, hamstrings, and glute muscles, of course.
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Workout of the Day | Goddess Squat with DB Goalpost Side Bends
Today’s WOD is a Goddess Squat with DB Goalpost Side Bends. This standing core exercise primarily targets the transverse abdominus and the internal and external obliques.
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Workout of the Day | Core with Weighted Medicine Ball
My 12lb medicine ball has been one of my favorite purhchases for the home gym. It is so versatile! Today I used it for a thorough core workout that also targeted glutes, quadiceps, and triceps. Here are three exercises from the session.
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Workout of the Day | Step Aerobics
Today I did a high-energy cardio workout! Step aerobics is light and fun, and I did my own routine to some excellent music. It lifted my spirits and got me primed for a great day.
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Workout of the Day | Biceps & Triceps
In this sweltering heat, I had to get in some movement early in the day. Rolling out of bed, I grabbed some equipment and hit my fitness space as soon as I could once my mom duties were in place and my child was into a morning project. Biceps and triceps today! Here are just…
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Workout of the Day | Core on the Floor
I hit the floor today for some core exercises using a pilates ring, bobybar, and resistance bands. The workout targeted the core, glutes, and thighs.
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Workout of the Day | Chest & Back
Chest and back workout in the books today as I continue my fitness journey from #mombody to #fitmom! I love lifting weights, and these sessions are so pleasurable for me. Take a peek at my routine today (some pics are missing, such as chest press with barbell and a few others). Kettlebell romanian deadlift with…
