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Running for the Health of it

I hope everyone celebrated #GlobalRunningDay this week! The weather is warming up around the country which means there is more time to enjoy the great outdoors. You know what that means. More hours to fit in your fitness! I loved this article from my friends over at Baptist Health South Florida because it talks all about the benefits of moderate physical activity. I learned that recreational runners actually have healthier hips and knees than competitive runners and people who live sedentary lifestyles. Which may not come as a shock to you, but it just solidifies the importance of moving in any capacity.

Learning all about the benefits of leisurely jogging was great news for me because I am an interval runner through and through. I do not run for distance, but I do like to alternate running and slow jogging for 15-20 minutes a few times a week. It helps cut through stubborn belly fat, increase my heart rate and work up a sweat! In fact, this article recommends running 51 minutes per week to help you lose weight, decrease your risk for developing arthritis and decrease your risk for cardiovascular related disease. How awesome is that?

My husband is all about maintenance workouts. He loves the elliptical or to go for 20 minute runs. Now the proof is in the pudding; the most important takeaway is that you move your bodies! We all can put one foot in front of the other. It does not cost money and it can be fun to explore your community! In fact, Baptist Health South Florida offers free run clubs and other fitness activities all over Miami. There is strength in numbers. So if you are looking for a friend to jog or a community to move with make sure to check out the schedule today and read the full article on “Running for the Health of it” today!

Love and Sweat,

Workout Wednesday Leg Day!



#WorkoutWednesday Leg Day on TaylorWalker Fit

Happy Humpday Everyone! It’s #WorkoutWednesday LEG DAY here at TWF! This quick-fire workout can be done anywhere. It focuses on lower body strength and endurance and can help tighten and tone all the major muscles in the lower half to include the: quadriceps, hamstrings, glutes, calves and core .

When performing a squat make sure to:

Keep you spine long and neutral with little to no arch in low back.

Keep your head neutral.

Abdominals should be engaged.

Track your hips over your knees over your feet

Weight should be pressing through your heels.

Pretend you are sitting in a chair.

Perform each exercise for 45 seconds with a 15 second rest or 1 minute with a 30 second rest 4 times!

Love and Legs,

Workout Wednesday: Quick-Fire Mobility and Stability Workout

Video by Catarcione Productions

Happy Humpday Everyone! It’s #WorkoutWednesday and I have created a quick-fire video for you that will help improve and enhance both stability (core-strength) and mobility (functional flexibility) in the shoulders, thoracic spine (mid-back), hips, low back, hamstrings and booty! Improving mobility is often overlooked, but has many benefits including:

Decreased Recovery Time

Increased Range of Motion in Joints and Muscles

More Fluidity in Movements

Decreased Risk of Injury

You can do each exercise back to back for ONE minute. Followed by a 30-second child’s pose. REPEAT 3x for a 12 minute workout or 4x for a 16 minute workout. Do this workout first thing in the morning to get your blood pumping, in the afternoon to beat the afternoon slump or try it right before your evening bath or shower. I promise you will not be disappointed!

Make sure to subscribe to the TWF Newsletter on the sidebar for exclusive workouts, meal plans and more!

Propel CO:LABS Miami Featuring The Vixen Workout, Fast Twitch & Gunnar Peterson

Miami CO:LABS went off without a hitch thanks to Propel Water! Thank you for sponsoring this content and allowing me the opportunity to share all of the “ugly” with my readers! As always, all opinions are my own.

The “Iron Twins” are creating “Iron Baby Boys”

Welcome to Miami. Bienvenidos a Miami. Propel CO:LABS kicked off last week, and to say that we had F-U-N would be an understatement. I was able to bring my favorite fit-friends to the CO:LABS and experience the Miami fitness community in a whole new way! We started the afternoon listening to a jam-packed panel that included creative directors, trainers and creators of: Fly Wheel Sports , Green Monkey Yoga,  The Vixen Workout and Fast Twitch!

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Let’s Get U-G-L-Y at Propel CO:LABS Miami

This post is part of a paid partnership with Propel. I promise you, all opinions are my own!


Propel Co:Labs Miami

Happy Saturday everyone! I know it is a rare and special occasion to have a Saturday post, but I have rare and special news!  The Propel CO:LABS Miami is about to get started and I want you to join me and my tribe by getting our sweat on! On Tuesday May 16, we will start with the Vixen Workout and enjoy three workout sessions  on Tuesday, Wednesday and Thursday all sponsored by  Propel Electrolyte Water . (Click the link for more on the event)!

Propel Co:Labs Miami

Propel Co:Labs Miami

As seen in this post, the New York CO:LABS kick-off event was an epic adventure. The Miami event is a 3-Day CO:LAB featuring dance, ‘Fast Twitch’ (an Under Armour Training Facility) and spin, and guess what? All events are F-R-E-E! This is rare opportunity for the Miami fitness community to come together and have some fun! Similar fitness celebrations will be held in Denver, Chicago, New York and Los Angeles.

Propel Co-Labs Miami Headshot

Propel CO:LABS are multi-day consumer activations where Propel will offer free classes taught by some of Miami’s most influential instructors at the hottest fitness studios and gyms. Each workout will integrate local DJs for an amped-up music experience. In other words, we are going to sweat, burn calories, “Get Ugly” and have a blast while doing it!

Comment below if you have any questions and make sure to sign up in advance at www.propelwater.com to book your spot! Let’s Get U-G-L-Y Miami! Stay tuned for lots more from me and my friends over at Propel!

 

Sports & Wellness Month With the Greater Miami Convention & Visitors Bureau

Video by Catarcione Productions

Happy April everyone! I have teamed up with the Greater Miami Convention & Visitors Bureau for Sports and Wellness Month here in sunny Miami, FL! Living the Taylor Walker Fit lifestyle is all about living a balanced life, and for many of you who have been following my journey know that I live by the motto : “Eat the burger, do the sit up’s and live the happy-healthy life you deserve. ”.

Miami Sports & Wellness Month With Taylor Walker Fit

While doing my Master’s Degree, I spent a lot of time studying “lifetime activities”. A lifetime activity is a game or sport that is low impact, enjoyable and can be done for the majority of ones life. And for those of you who are wondering, yes, I got college credit for learning and playing golf, tennis, pickle ball, hiking, biking and more! Not only were they some of my favorite classes, but I came to realize that you can easily work up a sweat without lifting a dumbbell, and guess what? It can also be tons of fun!

www.MiamiSportsMonth.com

Living in Miami, we have the benefit of being able to enjoy the great outdoors 365 days a year and I hope today’s post will encourage you to explore our city, and find ways to fit in fitness and wellness this April. It does not matter if you are a full-time resident or only visiting us for a little while, #MiamiSports Month has something for everyone.

Today, I am here to highlight some of the top activities you can do to work up a sweat and have a blast while doing it, here…on beautiful South Beach and Biscayne Bay! Even if you are only visiting the sunshine state for a little while you can enjoy a plethora of happenings that put the ACTIVE in activity!

Miami Sports & Wellness Month With Taylor Walker Fit

Miami Sports & Wellness Month With Taylor Walker Fit

Citi Bikes: Explore South Beach by Bike! You can ride on the beach bike path and enjoy fellow runners, families and strollers. My favorite time to ride is early morning right after the sun begins to rise. Simply pay for a bike at a kiosk, ride and return to one of many locations all over South Beach. If you are a local, riding a bike can be much more convenient to run errands than your car. So next time you skip the gym, consider a CITI bike to make your Whole Foods run or head down to South Pointe park and enjoy a water front view bubbling over with beauty all around you!

Miami Sports & Wellness Month With Taylor Walker Fit

Miami Sports & Wellness Month With Taylor Walker Fit

Beach Volleyball: With Model Volleyball behind us 8th and Ocean is still the place to be in South Beach. Grab a court, a group of friends and set, bump, spike your way to a better body! The courts are all sand, in pristine condition and are in a prime time location for people watching and a post-sweat meal.

Miami Sports & Wellness Month With Taylor Walker Fit

Miami Sports & Wellness Month With Taylor Walker Fit

Aqua Jet: It’s a bird…It’s a plane…no it’s just Taylor in a red helmet being shot out of the water with aqua boots! Aqua-Jet Miami was our third and final stop of the day. If you are into adventure of any kind then you must spend a day on the water. My husband and I are boaters and paddle boarders, and are out on the water every weekend; however, Aqua Jet was a completely different challenge all in itself. We started at the marina and took a catamaran to a private, pristine little island where I was greeted by my teacher and shallow water. From there, I was taught the ropes and taken offshore. There was no one in sight, and I was a bit nervous to start, but my teacher and friends from the Greater Miami Convention & Visitors Bureau’s encouragement and support eased all of my fears. It took a few tries, but before I knew it I was propelled in the air and was literally walking on water!

Yes, I bit the dust a few times. No, it was not easy, but it brought out my competitive spirit and before I knew it I found success. Knees locked, horizon in sight. All in all a great day! If you are looking for adventure and “vitamin sea” then I suggest you book your spot with Aqua Jet Miami today!

See our adventure come alive in today’s video above, and if you happen to hop on a Citi Bike, play volleyball on Ocean Drive or strap on aqua boots make sure to let us know on Facebook: @Visitmiami, Twitter & Instagram: @MiamiandBeaches, and make sure to use the hashtag #MiamiSports! A special thanks to the Greater Miami Convention & Visitors Bureau for having me!

Happy #MiamiSports Month everyone! I’ll see you on the beach.

Make sure to visit www.MiamiSportsMonth.com for more Citibank special offers!

TaylorWalkerFit.com Logo

 

 

 

6 YouTube Accounts To Help You Slay Your Fitness At Home

youtube

There is no doubt we live in a technology fueled world, and like I said in my last YouTube video: “Hi my name is Taylor, and I am a technology addict!” On a positive note, technology has enabled us to stay connected with people we probably would have otherwise fallen out of touch with. Uber is is no longer a word we use to make something sound more grand, and as far as fitness goes, well, you can have the best trainers a your disposal at the click of a button.

Since I am constantly on the road and living in a hotel rooms, I like to get a body weight sweat session in before I leave for a day filled with standing, smiling and putting on a million different outfits. There is nothing worse than showing up to set feeling salty and bloated because I did not drink enough water or had a dirty martini the night before!  In all honesty, I love the energy boost I get from even 10 minutes of movement to start my day. That is truly all it takes to get your blood pumping, digestive tract flowing and that brain fog movin’ on out! So I wanted to share with you my ‘go-to’ YouTube channels for a do anywhere impromptu sweat session!

Blogilates: Blogilates is the #1 female fitness channel on YouTube led by certified fitness instructor, entrepreneur, creator of POP Pilates and best-selling author Cassey Ho. Her format POP Pilates is now the official Pilates of all 24 Hour Fitness gyms nationwide.

Pop Sugar Fitness:
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, their do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.

XHIT Daily: Daily workouts with a healthy dose of energy! Join them for a training session, a workout challenge, or tips on how to get the body you desire.

The Fitness Marshall: If you want to laugh till you almost pee your pants, and work up a serious sweat by moving and groovin’, then The Fitness Marshall is for Y-O-U! He is an absolute blast to watch and before you know it you mastered new moves to take to da clubbbb.

Fitness Blender: This husband and wife team has created hundreds of free workout videos for you to do at home! They range from quick fire to 80 minute workouts and it is like having a personal trainer with you the whole time to encourage and cue for safety.  

BeFiTRe-shape your body, burn fat, and sculpt lean muscle as you work out with top fitness trainers like Jillian Michaels, Denise Austin, Jane Fonda, Billy Blanks Jr.,Dr. Deepak Chopra,  Tara Stiles, and many more. Slim your waistline and tone your arms, legs, abs, chest and butt right from your living room for free!

Bonus from my fit buddy CJ Koegel’s YouTube Channel“HEY GIRL AB WORKOUT”

The holiday season is in full swing! So grab your computer, tablet or phone and lead your family through an action pack fun-filed sweat session or go at it alone, but hey; “strength in numbers” right? I am also going to continue to develop barre and HIIT workouts. Make sure to shoot me an e-mail or comment below for types of workouts you would like to see.

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Barre Body: An Upper Arm Workout

Happy Friday everyone! I am keeping today’s post short and sweet because well…its F-R-I-D-A-Y! I hope you enjoyed my last barre basics video which should have helped  you get prepared for your first barre class. Today, I am sharing a quick upper body workout that takes less then ten minutes to complete! So grab your weights [1,2 or3 lbs] and get ready to tone and define that upper half!

Have a great weekend everyone!

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Workout Anywhere…How to Pack the Perfect Gym Bag

Pack The Perfect Gym Bag-Taylor Walker Fit

As the weather warms up that means a lot of us will be taking our workout outdoors. I am talking about leisurely jogs on the beach, yoga in the park and bootcamps around every corner. I am here to share with you some tips for packing the perfect gym bag. So that when the opportunity arises, you will have everything you need for an impromptu sweat session wherever you see fit. I absolutely love my gym and barre studio, but during the warm weather months I love to find a park and get my sweat on. With the right tools, you will never be caught off guard, and for your bodies sake…you will never have an excuse to say NO to a workout!

Above I have pictured my favorite Nicole Miller Tote

A change of Clothes (tights by Emilyhsudesigns) including undies and a bra.

A shaker for my morning smoothie or plain shaker like this one from (@shakeitsocial) with protein power for post-workout repair.

Flip flops for the gym shower or to let your toes fly free after your workout and help you seamlessly transition to your mani/pedi appointment.

***Sneakers would be great if your bag is big enough. Otherwise, I keep an extra pair in my car.

Workout Equipment

Pack The Perfect Gym Bag-Taylor Walker Fit

The jumprope is my favorite piece of cardio equipment outside the gym. 

Headphones, because what is a workout without killer beats?

Exercise bands are portable and come in a variety of different resistances to take your workout to the next level. Remember this resistance workout from last year? Give it a try this week

A set of 1-3 pound weights. Add a small amount of weight to any type of cardio or barre fitness that includes low weight/high rep exercises.

A yoga mat and/or towel would be a great addition here!

Beauty Products

 

Pack The Perfect Gym Bag-Taylor Walker Fit

Baby or makeup removing wipes to remove dirt and oil from your face right away. If you struggle with acne like I do, a travel size face and body wash would also be great. If your fitness center does not provide adequate products for your skin type make sure you have those on hand.

In Miami, I try to wear as little makeup as possible, especially during the muggy summer months. On the days where I need to beautify post-workout, my beauty routine would go something like this: A dime size amount of tinted moisturizer, mascara and a little mineral brozer. Chapstick is simply a given. I tend to have five in my bag at all times. #FemaleProblems

Headbands, Hair ties and bobby pins are essential in taming summer hair. Especially after a workout!

Lastly, I love having a journal on hand to track ideas, food log, workouts and random blog thoughts or ideas. After a workout, my brain goes from dark and stormy to bright and sunny with tons of thoughts and ideas. Having a place to organize them is key, otherwise, it’s kind of like when you tell yourself that you will remember the password to that new website where you buy nuts and bolts, but the odds are, next time you go to log into nutsandbults.com you have to click the forgot password link almost immediately. So, the moral of the story is, write it down people…whatever you feel. Sometimes writing is the best form of therapy.  I found this one at TJMaxx and I absolutely love the saying on the front cover.

“Happiness is yours to take. Never give up. Your energy is limitless. Embrace possibility.”

Post Workout

Pack The Perfect Gym Bag-Taylor Walker Fit

 

 

Ibuprofen or advil for inflammation, cramps or the dreaded headache.

Wraps or a brace for achy joints. My tendonitis flairs up almost out of nowhere. It is key to have my really cool brace on hand.

High protein/natural snacks like Lara Bars. Most bars have tons of added sugar, Lara Bars are sweetened with dates and are a great post-workout snack.

Balls of all shapes and sizes. he he Can’t fit a foam roller? I love using a golf ball for the bottom of my feet and outside of my shins. I use a tennis ball to roll out my glutes, ham strings, and lower back when my sciatic pain acts up.

Preparation is key, and these are only my suggestions. I would love to hear what you keep in your gym bag today!

Love and Gym Bag Prep,

Taylor

Circuit Training Workout-20 Minutes Is All You Need!

Fitness Magazine September 2014

Fitness Magazine September 2014

Hey Folks! September isn’t even here yet, but it sure feels like it is thanks to the release of the September issues of Shape and Fitness Magazines.  I am so honored to be featured in the September workout spread for Fitness and have a two pager in Shape. A lot has happened over the past few years, but my love for all things fitness seems to grow every single day. I wanted to share this circuit workout with you because many of us feel that by the time we are finished balancing our work and home lives, there is little time left to workout…let alone see results.  I absolutely love workouts that you can do in the comfort of your own home with little equipment, and the best part is you are done in twenty measly minutes. Give it a try!

Click The Photo Below To Get This Circuit Training Workout:

Fitness Magazine

Since it is still SUMMER give this pool workout a try! This was my first job with Fitness Magazine and by far the hardest shoot I have ever done.

Mama Walk With Her September Copies Of Fitness and Shape Magazine!

Mama Walk with Fitness and Shape Magazine!

 

Love and Circuit Training,

Taylor