Category Archives: Workouts!

May22

Fusion Fest with Exhale Spa and Women’s Health Magazine!

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Today I was lucky enough to attend Fusion Fest at Exhale Spa thanks to Women’s Health!  In honor of the 10 year anniversary of Core Fusion Exhale teamed up with Women’s Health to offer free classes around the country at Exhale Spa Locations and celebrate the class that literally transforms bodies.

Fusion Fest

The day was also special because it was an opportunity to meet one of the finalists in Women’s Health Next Fitness Star.  Aren’t sure what that is?  Here’s the details…

Women’s Health, the leading national and international women’s health and wellness magazine is searching for the next face in fitness for their “The Next Fitness Star” competition. The winner will be the star of a new DVD series, featured in the magazine as an expert source and more.

·         Women’s Health has enlisted an elite panel of judges to weigh in on the submissions including host of “Extra”  Maria Menounos, celebrity trainer and bestselling author of “The Five Factor Diet” Harley Pasternak and Editor-in-Chief Michele Promaulayko.

·         After receiving thousands of submissions, Women’s Health has chosen its top 5 finalists who will appear on the “flip” cover of the July/August issue of Women’s Health

·         Readers can get to know the finalists in their videos posted online and then vote on their favorite.

·         The overall winner will be selected based on a combination of reader/fan votes and celeb judge votes.

I was lucky enough to get a chance to meet with Stacie Clark.  Here’s a look at Stacie’s bio…

An athlete all of her life, fashion guru and mother of two, Stacie traded in her position as Fashion Director to follow her passion for athletics, fitness and health full-time with her husband, Chris. Stacie is a certified athletic trainer with over 15 years experience in fitness and athletic development from youth to adult. She focuses on individual and group training encompassing all the fundamentals of functional bodyweight training and athleticism: agility, balance, coordination, strength, speed, stamina, power and flexibility. Stacie’s love for sports and athletic background began in high school as a three-sport varsity athlete. She believes everyone is an athlete, and athletes must earn the right to be fit through real life experiences. Stacie has earned a solid reputation of knowing what it takes to work towards a goal and succeeding. It is about the journey. Also known for her stylish, fashion-forward approach, Stacie believes in and embodies performance, style and function in everything she does and wears. Stacie continues to train and compete in adventure races, cross-fit challenges, as well as 5K, 10K, 1/2 marathons, urbanathlons, and she doesn’t plan to stop there. To her, it’s a lifestyle, not a job. Her work is her play and her play is her work.

Stacie and I

I was signed up for the 12:15 Core Fusion Cardio class but was invited to come early to chat with Stacie.  It was great to chat with her.  It was awesome to talk about career changes, the business of health and wellness, our personal philosophies and the best workouts to combine running with! She was so down to earth and real.  I loved hearing how she has built her business bit by bit and does it all with her husband by her side.  Before I knew it time had flown by and it was time for my class.

Stacie and I Again

Stacie and I Again

I’ve never taken Core Fusion Cardio but based off of the barre classes I have taken I knew I was in for an incredible workout.  I was pleasantly surprised when the warm-up and workout included a ton of yoga inspired moves.  Within moments my heart rate was high thanks to mountain climbers and the sweat was pouring off my forehead.  The class moved from a flow to more intense moves with 3 lb. weights.  I loved the yoga poses with the curls, shoulder presses and so much more.  As the class wound down we got some final push ups and mountain climbers before a challenging ab sequence, and some much-needed stretches.  I left class sweaty and sore…it was a perfect workout if you ask me!

Swag Bag!

Swag Bag!

I’m a huge fan of the Exhale spas, it’s always my go-to when I’m looking for a great massage or a relaxing manicure and pedicure.  I always leave feeling relaxed and pampered.  Their yoga classes are fantastic so I expected nothing less today and they most certainly delivered. A great class, a super clean locker room and a very friendly staff.

It was a great afternoon at Exhale, a fantastic class and I really enjoyed meeting Stacie.  Don’t forget to check out The Next Fitness Star to vote for the finalists this June.  I personally will be voting for Stacie! A huge thank you to Women’s Health for the opportunity to come out today!

Did you attend Fusion Fest? Are you a fan of Exhale Spas and Women’s Health Magazines?

May6

Healthy Living On the Road and With Busy Days!

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Life has been busy lately to say the least. But it’s a good kind of busy.  Now that the Nike Women’s Half has come and gone it’s a new season at work to recruit for and prepare for which has us all working late and working hard.  Life at home is just a busy thanks to the arrival of spring and this weekend was all sorts of productive.

I’ve hardly sat still since I left for DC and true workouts have been hard to fit in.  I’m not stressing though.  Workouts are coming in new and different forms.  Walking and standing for hours while in DC…that’s a workout.  Ripping out an entire garden, transplanting flowers, trimming tree branches…that’s a workout.

Walking from Site to Site Can Keep You Healthy While Traveling!

Walking from Site to Site Can Keep You Healthy While Traveling!

When life gets busy or I head out on vacation I don’t stress about my workouts.  Usually when I’m going on vacation it’s an opportunity to rest and relax…enjoy a slower pace if you will.  I usually skip my run or yoga and opt for some extra walking from site to site or take in the scenery through bike rides, hikes or other fun excursions!  I figure I’m in a new place so it’s a chance to try new workouts too.  When life is busy and I’m running from one place to the next I adjust my workouts as necessary.  Sometimes I’ll skip my morning run to get some extra sleep and will run at lunch time.  Other times if I’m going to be running from one place to the next I won’t worry about fitting a workout in.  And sometimes I will hit the mat for a shorter, easier yoga session to help me relax and stretch my extra tight muscles.  It’s awesome to be able to make time for an hour workout everyday but that isn’t always feasible.  In the absence of my usual routine I look for ways and avenues to keep my self moving and get some extra exercise…be it in the garden or walking from site to site.

While I skip the workout stress I don’t skip the healthy meals.  In fact, if I know I’m missing out on my normal runs and mat time I put more of a focus on my meals.  I try to reach for more fruit, salads and healthy meals that keep me energized when I’m traveling or extra busy.  Heavy, unhealthy foods leave me feeling sluggish and bloated and unlike myself.  Of course I let myself indulge here or there but I keep an eye on my portions and try to make breakfast and lunch as healthy as possible.

 

When I was in DC I didn’t go for one run or hit the mat once but I did walk everywhere, spend hours on my feet and kept myself moving for days.  In fact I was sore and tired when I got home! I kept my meals as healthy as possible…lots of fruit, eggs, salads and more.  This past week I stuck to our healthy meals at home and skipped the take out even though it seemed like it would be easier. I found my way to the mat for a restorative yoga session, spent hours in the garden with Michael and got extra rest at night so I could make the most of my busy days.

Healthy living doesn’t always have to be hours at the gym, yoga and runs.  It can be organic and untraditional workouts too.  Healthy eating should always be part of the equation and should be even more of a priority when life gets busy, it will help keep you feeling energized and good through those busy days.

It’s been about a week and a half since I left for DC and got back…I’m finally getting out for a run today and back on to my normal schedule but I don’t feel heavy or out of shape.  I feel great and can’t wait to hit the pavement!

Tell me, how do you stay active and healthy when traveling or extra busy?

Apr8

Healthy Living in a Busy Life!

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Each weekend I find myself hoping, or wishing for a “normal” week.  What is a normal week anyway?  In my dream world it’s a week where I work set hours, have ample time to run in the morning, go to the same yoga class each week, make healthy meals to bring each day for lunch and have time each night to make a healthy dinner and relax.  When I lived alone and worked a regular 9-5 job, that dream week was pretty standard.  But now? That never happens.  Ever. 

No week is ever the same in our lives.  Some weeks I work late, others I have a day off and sometimes I have to work on Saturday.  Michael might be out with friends or maybe its myself.  Some weeks I work out every morning, and make healthy dinners and relax every night and other weeks I’m hardly home at all, just running from one place to the next.

Slowly but surely I’ve accepted and learned to manage our unpredictable weeks. And slowly but surely I’m starting to let go of my wish for a “normal” week.  I know I’m not alone and that many of you have crazy weeks too.  I hear it all the time.  And I hear many of you still trying to fit things into a set routine and schedule.

I’ve found that approaching the week with goals and loose plans and taking the week as it comes works best for me. It leaves me feeling accomplished by Friday night, rather than frustrated by what I didn’t accomplish.  Here’s how I manage my weeks so I can get in my workouts and eat healthy no matter what life throws at me!

Healthy Living in a Busy Life

Workouts. 

I usually take a look at my week on Sunday’s and create a loose plan around my commitments. It ends up looking something like this…

  • Monday: An early morning run with abs and stretching after.
  • Tuesday: Teach FitYoga…no “me” workout.
  • Wednesday: An early morning run with abs and stretching after.
  • Thursday: Teach FitYoga…no “me” workout.
  • Friday: Free day! Most of the time I’m exhausted, sleep in and take a rest day.  Other times I will run, or practice yoga at home and if I’m really feeling energized I take a spin class!

A few notes:

  • If I miss a morning run because I slept in I try to squeeze it in at lunch.  It’s not as good as morning run but it works. Occasionally I’ll get that run in after work but it’s rare. 
  • If the weather is bad and I can’t run, I will practice yoga at home.  I let my creativity flow and always try to challenge myself on those days!  
  • My other home workout option is a deck of cards workout.  Followed by lots of stretching! It came in handy this winter when there was so much snow. 
  • On week days when I’m home from work I’ll try to get to the yoga studio and take a class for myself.  This winter I would run outside to get a long run in with daylight!
  • I leave weekends open in terms of workouts.  Some times I’ll go for a run or I take a yoga class or Michael and I will walk together.  And when I’m really tired I just rest. I try to listen to my body and give it what it needs on the weekends. 

Healthy Eating. 

  • Make a meal plan each week. Michael and I plan out dinners based on our schedules. We plan quick and easy meals to make during the week and if one of us is going to be out we always make sure the other has a healthy dinner option at home. 
  • We plan to make extra servings of dinners so we have leftovers for lunch.
  • We plan out breakfasts so we have lots of options to have at home, or take if we are in a rush.
  • We buy a rotisserie chicken to have on hand for sandwiches, salads and even dinner add ins.
  • We make an effort each week to grocery shop so we don’t have to worry about it during the week.

A few notes:

  • All of our meals usually have ingredients that are interchangeable so we can switch things up based on the week.  Aside from when we make stir fry or homemade pizza we usually plan a protein, vegetable and salad for dinners. 
  • If we buy our lunch out we try to reach for healthy options.  I’m a big fan of the Whole Foods hot bar and salad bar. 
  • We have staples like Annie’s Mac and Cheese in the pantry so we can mix in rotisserie chicken and brocolli for a quick and easy meal.  In the freezer we keep Evol burittos on hand for a quick lunch.  I also always have frozen brown rice in the freezer to mix with protein and veggie for quick lunches or dinners. Veggies burgers are another staple for us too.

I’ve learned to stress less about fitting it all in.  By stressing less it seems like it happens more.  A missed workout here isn’t a big deal, it just means when I find myself with an extra hour I’ll make it happen then.  The same goes for healthy eating.  Some nights we aren’t the mood for what we’ve planned and want a burger and fries.  Luckily, we always have veggie burgers and Alexa fries on hand to make a healthier option.

Life is stressful enough, why should eating healthy and working out add to it? They are supposed to make us feel better! Taking the routine, the schedule and the structure out of healthy meals and workouts and allowing them to fit more organically into our lives makes healthy living more sustainable over time and something we enjoy, which is exactly what it should be!  Taking the time to manage your healthy life should be easy and make you feel good even when you are busy and stressed!

How do you manage healthy living in a busy life?

Mar5

A Running Update!

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It seems like it’s been awhile since we chatted about running here and with spring almost upon us I’m starting to think more about my miles and look forward to my runs a bit more.  Winter has always been a tough season for me to run and honestly it probably always will be.  The darkness, tricky weather conditions like rain, sleet, snow and ice and the cold are enough to keep me buried under the covers.

I spent most of December, January and February making the most of it.  Morning runs are always best for me so throughout most of the winter I kept a good eye on the weather and planned to run on the best days possible.  Occasionally when the alarm went off at 5am and the bedroom was freezing I would rolled over for some extra rest and head out for a run on my lunch break.  In the end I had a good combination of morning runs and afternoon runs.  On average I probably ran 3 times a week but February, with its cold and snow, had me out running more like 2 times a week.  I usually ran only 3 or 4 miles…it was just long enough for me to get some cardio in but not long enough for me to freeze!

Source: fitsugar.com via Whitney on Pinterest

Now that the snow is melting, the mornings are lighter and the air warmer I’ve been loving my morning runs again.  I find myself getting right out of bed to head out and considered running last Friday even though it was a rest day!   I’ve been increasing my mileage slowly.  During the week I’ve been getting in a couple 4 mile runs and then every other week I’ve been doing a 6 mile long run.  It feels good to be running long.  As the weather continues to get better I’m planning to up my mileage a bit more.  Ideally I’d love to do a 3.5 mile run, a 5 mile run and a 7 miler each week.  I feel like that schedule would be completely manageable with yoga and everything else.  I’d also like to add a speed workout or tempo run in each week.  I love the feeling of working hard while I’m running.  My pace has also slowed this winter and I’d like to get back to my 8:15 min/mile.  I think my slower pace is a result of running in the darkness, snow and ice.  When I run in the daylight my pace is almost :45 seconds/mile faster.  Running faster is something I’ve been thinking about but I don’t plan to stress about it.

For a month or so I was feeling a little down about running because I wasn’t sure what races I wanted to do this year.  I still don’t know what races I want to do but I am loving my runs more.  I feel like I’ve struck a good balance between running, yoga and teaching.  The last thing I want is to be stressed about my runs or workouts.  My other thought is that adding in a long run and tempo run will help to get me in half marathon shape, so if I decided to do one I won’t need months to build up to it.

Like always, I’m just happy to be out running!  It’s kind of nice to not have a plan right now and just go with the flow.  I love the “me” time running gives me and when I’m ready I’ll pick a race to start training for!

What is your running status as we head into spring?

Feb18

Dear Winter…

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Last weeks blizzard halted my 5am runs, it was just too unsafe.   Saturday I ran 6 miles in the cold and snow, it was enough to make me long for spring.  And the howling of the wind has made me hide under the covers all day….it’s time for winter and I to go our separate ways…

Dear Winter,

Ordinarily I love you.  You make the world a winter wonderland, and make us all slow down a bit.  I love the days curled up at home with a good book and something warm and hearty on the stove.  Your fresh snowfall makes even adults act like children and there is nothing better than a snowball fight and snow angels.  I love heading out for a ski, gliding across the snow with the cold air and sunshine on my face.  Apres ski ain’t so bad, either.

But this year, things are different.  You’ve been particularly cold and bitter.  You howl at us day and night, week after week.  You taunt us every so often with warm 50 degree days and sunshine before you come back with a vengeance.  Your recent stunt where you left us was 30 inches of snow was thrilling for a few days but now it’s just annoying.

I’m tired of being cold.  Really, I am.  I dream of warmer days ahead and sunshine on my back.  I long to wear crops and shorts and tanks.  I stare at my pretty spring scarves longing for bright colors, nude flats and my mint green tops.  I can’t wait to see a crocus and a daffodil.  I’ve had enough cold and snow.

Winter it's time for you to go...

Winter it’s time for you to go…

You’ve disrupted my routine, made running on the streets near impossible and certainly unsafe.  I long to run without flashlights and layers, jackets and hats.  I think it’s time you eased up Winter.  Give us a break and stop your howling.

Winter, you’ve forced me to rest my body from running.  I’ve taken solace on the mat, and deepened my yoga practice.  I’ve even tried a barre class!  Tomorrow morning it’s me and deck of cards to give myself a workout. But please can we safely return to running at 5am?!

This year Winter I think it’s you, not me.  It’s time for you to go and let spring make an appearance.  Calm yourself down and find your exit!

Thank you much,

Whitney

Are you tired of winter yet?  Ready for spring and running in shorts and crops?!