Happy, Healthy, Fit Challenge: Week 2

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Good morning! How did you do with Week 1’s challenges? I had so much fun seeing your check ins and participating in the challenges myself! I’m finalizing a few more pieces of the prizes with companies for the top 2 participants, so make sure you’re tagging me (@burpeestobubbly) or posting to my facebook page, otherwise I won’t be able to see you’re participating!

Happy, healthy fit week 2

*Monday 12/8: 1 minute burpee challenge– Yup, a full minute of burpees! Set your timer and see how many you can complete in a minute. You can decide the level of intensity you want to do- you can step back into the high plank and step back in and skip the jump at the top, you can just jump back into a plank and back in with jump at the top, you can add in a push-up or drop your chest all the way to the ground OR you can get fancy and try one of these variations. Have fun!

*Tuesday 12/9: Lower body workout- While I may not love lower body workouts as much as upper body ones, I know it’s equally important to work both. Plus, one benefit from working the lower body is there are lots of big muscles, which makes it harder, gets your heart rate up and helps burn more calories. Win, win, win, right? I’ve posted a bunch of lower body specific workouts on my blog, so you can pick from one of these:
Wednesday Workout: Tight Buns! Without squats or lunges! {video}
Wednesday Workout: Tone Your Tush! {without equipment!}
Wednesday Workout: Booty Burner (including a video!)
Wednesday Workout: Booty Burner #2
{Holiday Series} Wednesday Workout: 20 Minute Buns Burner

*Wednesday 12/10: Bring your lunch to work. For those of you who work outside of your homes, it’s so easy to just grab lunch somewhere, right? I challenge you today to take the time and pack yourself a healthy lunch to bring to work. This is a way to help you save money AND save calories. By packing your own lunch, you know exactly what goes into it and can intentionally leave out the chips/soda/treats/etc. that are all too easy to grab when you’re getting lunch out. Try making a big salad filled with lots of healthy fats and proteins: nuts, chicken, avocado, goat cheese, etc.

*Thursday 12/11: 15 minute HIIT workout. I’ve posted a few of these on the blog lately, so if you’ve been looking for a time to try one, today is your day!
Wednesday Workout: 15 Minute Full Body HIIT Workout
Wednesday Workout: 20 Minute Bootcamp HIIT Workout
Wednesday Workout: 15 Minute Step 360 HIIT Workout

If you’ve done these and are looking for something new, try this:

45 seconds on, 15 seconds rest. repeat 3 times:

  • squat & overhead press
  • weighted squat jumps
  • lunge & bicep curl (alternating)
  • push-up w/ knee tuck
  • burpees

*Friday 12/12: Get up 15 minutes earlier for some light yoga or stretching. If you’re like me, foam rolling and yoga are two of those things I know I SHOULD do, but rarely do. Today, I want you to specifically schedule time to do one or both of these. Maybe do some sun salutations (check out this video. It’s a slow moving flow, but really great to wake yourself up! Beginner 10 Minute Yoga Flow) or just foam roll. Maybe you just lay in savasena for the 15 minutes and welcome the day slowly and quietly. Whatever you do, I think you’ll notice you start your day on a softer, quieter note, which is always a nice thing on a Friday, right?

*Saturday 12/13: Donate. There are so many ways to donate, but I’ll be honest and say I don’t do this nearly enough as I should. Here are some ideas:

  • donate at Walgreens/CVS/etc. as you’re cashing out- they always seem to have a cause they are asking you to donate to
  • donate to the Salvation Army door welcomers at various stores. Throw in your extra change or even a few bucks!
  • go online and donate to a cause you are passionate about
  • donate your time by volunteering
  • throw your spare change to a homeless person

*Sunday 12/14: Try a new recipe. I have so many pages in various magazines and cookbooks dog eared as a “must try”, so many print outs from the internet and so many blog posts favorited, but somehow, I’ve barely made a dent in all of these recipe resources. Today I challenge you to pull out a recipe that you’ve been wanting to try and give it a shot! If you need some ideas or recipes to try, feel free to check out my recipe page.

10 Tips For Your First Group Exercise Class

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Hi there! The other day, I saw someone post a question on Athena’s Facebook page associated with her Holiday Hustle Challenge and I got so excited when I went to answer it. Her question was based around the fact that she had never been to a group exercise class and was thinking of trying one out, but she was a little nervous and wanted some tips to make her feel a little more comfortable.

First off, I get SO EXCITED to welcome new people to my classes and the general world of group exercise. Total dork status, I know.

Secondly, I realized that if she was feeling this way, there are probably others out there that are feeling the same way. Today, I’m going to share some tips/pointers/things to expect so that if you’re on the fence about going to a group exercise class, hopefully you’ll feel ready to take the plunge after you read this!

10 Tips For Your First Group Exercise Class

1. Check out the schedule ahead of time so you can read about the various classes and whether or not you need to sign up.

2. Pick out a comfortable outfit that you feel good in because when you feel good about yourself, things are just better, amiright? When I feel comfortable in my outfit, I tend to be more confident, which helps in a new setting.

3. That said, make sure what you wear is appropriate for the class. While a sports bra and flashy, baggy pants may be perfect for Zumba, you’ll probably get some head turns if you wear that to a spin class (not to mention it would be dangerous to wear anything baggy to spin!). I’d say play it safe- comfortable pair of crops that don’t ride down or annoy you and a tank or form fitting t-shirt. I tend to say stay away from super baggy clothes because it’s hard for instructors to check your form and to make sure you’re doing things correctly. Tip: don’t wear shorts to spin and try to avoid booty/loose shorts in ALL classes. No one wants to see your bum!

4. Arrive early. This is especially important because you want to make sure you have time to get everything set up without rushing and feeling late. It also gives you time to familiarize yourself with the room and other members joining the class.

5. Introduce yourself to the instructor so he/she knows that you’re new. You can also let them know your current fitness level and if you have any injuries. It’s important to let instructors know you’re new to their class (or group exercise classes in general), so that they can be sure to check out your form and provide proper explanations and modifications (if needed).

6. Don’t set up in the back corner. You don’t need to be front and center, but be in a place where you can see yourself in the mirrors (to check form!) and so that the instructor can see you and doesn’t forget about you.

7. Get a selection of weights, making sure you have some lighter ones if you haven’t been actively lifting so that you can avoid either struggling with heavy weights or trying to sneak around people to get lighter ones. Play it safe and get a variety.

8. Mind your body and pay attention to how YOU feel, not how everyone else around you appears to feel. They’ve likely been going to these classes for a while, so trying to keep up with them might end up discouraging you or sending you home with an injury. Take breaks when YOU need them, even if the class as a whole isn’t resting. Remember- everyone was new to the particular class you’re trying at some point, so focus on yourself and not everyone else.

9. Even if things feel great, try not to get TOO carried away because the moves and exercises you’re doing may be entirely new to you, which could leave you VERY sore the next day. There’s nothing worse than being all amped up about trying a new class, giving it your all (and then some) and waking up the next day unable to move.

10. HAVE FUN!! Embrace the class and what it’s offering you. Chances are, you’ll be motivated to push yourself harder than you would if you were working out on your own and I can guarantee you’ll be getting more out of those 45-60 minutes in the class than you would pedaling away on the elliptical. Change is good and change is what causes change, so if you’ve been feeling in a rut about your workouts or the fact you haven’t been working out, trying something NEW is a great way to change those things 😉

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So, are you ready to try a new class or to make your way into the group exercise setting now?!

Questions for you: What was the first class you went to? What are your tips for making people feel comfortable going to their first class? I’m sure I missed some good tips, so I’d love to see what you would offer up for advice!

Wednesday Workout: 4 Minute Plank Series {Video}

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Hi there! I’m here with a  quickie plank workout for you today. As Holiday season is in full swing, I know it can be hard to find time to workout. That said, this is a perfect, short core workout that will leave you winded by the end! Hint: You’ll be doing this again later as part of the Happy, Healthy, Fit challenge, so you can practice each week until then 🙂

4 minute plank workout

I’ve also included a real-time video so you can workout with me if you need extra motivation 😉

Few planking reminders:

  • Keep your core engaged, shoulders pulled back onto your back
  • Make sure your shoulders are right over your elbows and wrists (if in a straight arm plank)
  • Push your heels back away from your body
  • Keep your head, neck and spine in line
  • Make sure your bum isn’t sticking up or sagging too low; keep your core tight to protect your lower back
  • If you feel tired at all, drop to your knees- it’s better to do a CORRECT plank on your knees than an incorrect plank on your toes.

Happy planking, friends!

Questions for you: What’s your favorite plank variation?

Weekending {Extended Version}: Feeling Thankful

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There were a lot of really wonderful things in my life last week and throughout the weekend. I came back to MA on Saturday feeling incredibly thankful for my family, friends, boyfriend and some extra time off.

Wednesday morning I was thankful for being able to head to Maine to work from there for a half day of work and beat the traffic and the snow.

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I was thankful for being able to decline lunch/errand plans with my mom and sister in favor of napping, blogging and getting a start on cocktail hour.

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I was thankful for being able to be surrounded by my family, all 4 of us, for the first time in months! We laughed and ate and drank and it was wonderful.

Thursday morning I felt thankful that my weird headache was gone and had apparently just turned into a little head cold. I was thankful for a relaxing morning in the kitchen with my family & for my sister agreeing to video me for some blog things.

I was thankful for the fact I was able to get my sweat on and feel strong throughout the short, but tough workout.

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I was thankful for snow! And for the fact I was in Maine where 12 inches of snow is much more bearable than it is in Boston.

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I was thankful for bubbly, because it makes everything better 😉

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I was thankful for this beautiful spread of food, none of which I prepared (whoops!).

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I was thankful for being able to sit and watch a movie with my sister.

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I was thankful for being able to go to our friend’s house for games, wine, dessert and laughs. These girls have been in our lives forever and I love them so much! And little Zeke, who is on the MOVE! He even knows how to take a selfie 😉

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Friday morning, I woke up thankful to still be in Maine. I was thankful that my sister wanted to go to the gym with me and I’m thankful that I was able to have a great workout.

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I was thankful for going out to lunch in Kennebunkport with my parents and my sister.

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And on Friday night, I was thankful to be home for another night with my family.

Saturday morning, I was thankful for a quick drive back to Massachusetts and an awesome class at Exhale Spa with my sister and friend Amanda.

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I was thankful for a delicious (and I mean delicious) brunch post-class at Ward 8, consisting of a veggie grilled cheese and lots of bubbly.

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Saturday afternoon/evening, I was thankful for finally getting to see RM! We watched some soccer and decided to stay local for dinner. We saddled up at the bar, enjoyed some drinks, wings & pizza (going out with a bang this week) and were home and in bed nice and early.

Sunday morning, I woke up feeling thankful for not having to rush out of bed, for being able to have a relaxing morning and for having a largely open day ahead. I was thankful for being able to get a Christmas tree with RM- ’tis the season!
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Yes, he is entirely making fun of me.

Sunday night, I was thankful for being able to relax while RM cooked us dinner. On the menu was paleo style sweet and spicey wings, homemade sausage & a fresh salad. I also made some paleo pumpkin banana nut muffins that we’ve been obsessed with lately. It was such a nice, relaxing night- it felt like a Saturday!

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Sunday night was the perfect way to cap off a little extended break. I had been feeling very stressed and overwhelmed prior to the break, but I now feel rest and rejuvenated and ready for the holiday season!

Questions for you: Where did you spend thanksgiving? Did you have a big crowd at dinner? Have you ever been to Kennebunkport? Do you like barre classes? How do you gear up for the week ahead?

This Week: Workouts, Gearing Up for Holiday Season & Things I’m Looking Forward To

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Good morning! How was your Thanksgiving? I had such an awesome time being home in Maine for an extended period of time. It’s really the only time I feel completely relaxed and could literally not leave the house for days. Doesn’t sound like me, huh? I’m SO excited that day kicks off the first day of my Happy, Healthy, Fit 24 Day Challenge. Thanks to all of you who have signed up to participate! Today, set your timer for 60 seconds and rock out your push-ups!

Today also marks the first day of December, which means the start of holiday season. I’m sure I’m not alone when I say I’ve got a number of things on my calendar already. I’ve got events Thursday-Sunday this week, and although they are all FUN things, it’s just a lot. This season, I’m going to work on taking more time for myself and politely turning down some engagements. The hardest part with this is that I want to go to everything, but it ends up being too much and I want to avoid the stress/overwhelm this season of having too many plans. That said, I’m not sure how well this will go over because I have severe #FOMO, BUT, I’m going to try 🙂

Last Week’s Workouts

  • Monday- I was supposed to teach a double, one class in the morning and one at night, but no one showed up for my morning class so I ended up doing my own strength session on my own. I knew I’d be teaching cardio kickboxing after work, but I had gotten up and to the gym at 6am so I wasn’t going to leave there without doing something. That little something left me sore for 3 days!
  • Tuesday- I went to the gym during lunch and ran 3.25 miles and did a few planks before calling it a day.
  • Wednesday- Rest day
  • Thursday- I filmed a few videos and then did this 20 minute AMRAP workout. I got through just shy of 8 rounds and boy did it kick my butt! I was surprised at how hard it was by the 5th and 6th round.

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  • Friday- My sister and I got up and went to the gym. I was so excited to be there because we weren’t on a schedule and it was mid-morning. I did 20 minutes on the stair stepper before doing an entirely Kettlebell focused workout. It kinda kicked my butt and I kinda loved it. I ended with some core work using this awesome trampoline- want one of these!

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  • Saturday- I went to a Core Fusion Barre class at Exhale Spa with my sister and my friend Amanda. The class was killer! I’m not always a fan of barre classes (I am generally frustrated because I can’t tell if I’m doing it right!), but I loved this one. Chrissy is awesome and her class was a good mix of weights/upper body strength and then we worked through all parts of the legs and core. I was so sore on Sunday!
  • Sunday- Rest day

This Week’s Workouts

  • Monday- I may try to get in a lunch break workout while I’m working from home. I’ve decided that I really prefer to have my workout done before I start work or during lunch so I can have an evening where I’m done work and done my workout by 4:30. It’s awesome. I’ll also be doing a minute of push-ups. Wonder how many I can do!
  • Tuesday- I may go to the gym during lunch for some weights, no cardio.
  • Wednesday- Back to teaching my UXF Burn!! I also need to do a no-equipment necessary workout as part of the #happyhealthyfit challenge, so I will probably fit one of those in before teaching.
  • Thursday- I have after work plans so I will likely workout during lunch.
  • Friday- Rest day.
  • Saturday- Today’s challenge is a full body workout, so I will probably do one I posted in this Week 1 details post, or maybe another Kettlebell workout?
  • Sunday- Rest day

Things I’m Looking Forward To

I’m so excited for the start of December! Although it is a crazy time of year, I do love the hustle and bustle of the holidays and the Christmas decorations and general cheer. I’m also excited to get together with various groups of friends throughout the week, as well as celebrate my sister’s birthday on Sunday!

Questions for you: What was the best workout you had last week? Do you like Barre classes? What are you looking forward to this week? How you handle the craziness the holiday season can bring?