***This post has been fueled by my friends over at Propel Water! As always, all opinions are my own.
Last week I had the opportunity to attend the Propel Water Fitness Festival in Los Angeles. I am already anxiously waiting next year! Why? Because it was one of the coolest and most inspiring experiences I have ever been a part of. If you have not been following the Propel CO:LABS Blog series that kicked-off in New York then make sure to check out thisor thispost. Throughout the summer I was exposed to eye opening fitness brands including: The Class by Taryn Toomey, Yoga For Bad People, Prevail Boxing, The Vixen workout and more! As the summer went on, we went back to our respective cities for local CO:Labs. In Miami, we are so fortunate to be surrounded by some of the best fitness in the country.
The culminating Propel Fitness Festival took place at Quixote studios where the entire location was transformed into a Propel Fueled play land. Before the event we had the opportunity to sign up for multiple mash-up classes where we experienced Fly Barre infused with Vinyasa Flow and The Vixen Workout (created in Miami) with Barry’s Bootcamp. We were also able to take one celebrity class per day. I signed up for Gunnar Peterson with DJ Samantha Ronson and Prevail Boxing featuring Big Boi. The Prevail/Big Boi experience was far and away the best sweat filled hour of my life! There were hundreds of people throwing jabs and upper cuts all to the sounds of from your favorite Outkast tracks! Like, whaaatttt?! The young college girl in me was in H-E-A-V-E-N. Half the time I was throwing combos followed by fist pumps, dance moves and yelling out rap lyrics at the top of my lungs.
I love a good vacation, but a “sweat-cation” is truly where it is at! I was able to explore a new city, burn more calories than consumed and had tons of endorphins coursing through my veins. While planning your next adventure I suggest infusing it with some sort of sweat session. You will have more energy to take on the day and the added caloric burn leaves room for you to indulge! My fellow blogger babes and I had an absolute blast this summer and I hope you enjoyed following along. If find yourself in my city or any of the cities below…make sure you get your butt to class. I promise, you will NOT be disappointed!
Are you an avid runner? Have you ever wondered whether running on a treadmill or running outside is better for you? I have, and although I like to run I struggle running long distances in the Miami heat and humidity! So instead of running outside during the summer months I love to run interval sprints on a treadmill and when the temps finally cool down I love taking in the beauty of Miami on foot.
According to this article from Baptist Health South Florida “Both treadmill running and outdoor running provide great benefits to health and fitness levels,” said Marcela Todd, a certified Road Runners Club of America (RRCA) running coach and head coach of Friends in Training. Running in any way, shape or form treadmill or otherwise can “help to manage weight, relieve stress, prevent depression, boost confidence, keep cholesterol and blood pressure levels normal and are a great way to stay healthy overall.”
Treadmill running has many benefits including:
Less impact on your joints. Most treadmills have built in shock protection that helps take pressure off your ankles, knees, hips and low back.
You can determine the intensity of your workout by adjusting the speed and incline which can help keep your pacing more consistant.
You can ward of boredom by watching TV or videos.
You can always run no matter what the weather is like outside. Day or night. Rain or shine.
TW-Fit Tip: Try Alternating running and power walking on an incline 30 seconds of running followed by 30 seconds of active recovery (power walking or jogging) to get a truly heart pumping, metabolism boosting workout!
Running Outside Also Has Many Benefits Including:
It has been scientifically proven that being outdoors in nature can boost mood and prevent depression.
Because you do not have a tread belt running outside you have to propel your bodyweight forward which makes for a more challenging workout.
If you are preparing for a race or special running event the only way to fully prepare is for you to run outside in the exact conditions the race or event will take place. Although you can adjust speed and incline on a treadmill you can never fully simulate running outdoors.
At the end of the day exercise is exercise and the most important thing is that you get your body moving! Put one foot in front of the other and go for short bursts of intensity with a little bit of active recovery to follow or forget the world and “Run Forrest run!”.
A special thank you to Propel Water for bringing us together and sponsoring this post! If you are in L.A. make sure to get your tickets to the fitness festival today. Click here for more on the sweat fueled event!
Last week I had the opportunity to travel to IDEA World Fitness Blogfest with Propel ElectrolyteWater. Propel Electrolyte Water has created innovative and fun fitness CO:LABS nation-wide for an incredible sweat-fueled series that will culminate with a fitness festival in L.A. August 12-13.
At BlogFest we were able to dive deeper into powerful topics in this ever-changing and growing market that is fitness blogging which was fantastic, but I would have to say the best part about attending was the S-W-E-A-T and spending time with my favorite blogger babes! The first morning in town the ladies and I decided to meet at 6:30 A.M. for a team workout! There is strength in numbers and we created a quick circuit of medicine ball lunges and squat presses, burpees, treadmill sprints and Spiderman planks. It was just what the doctor ordered to get used to the desert air and get our mind and bodies ready to take on the day. Over the course of the two days we also had our Propel Workout where we took a low weight-high rep class the Victoria Secret Angels made famous: ModelFIT Sculpt. You may have even seen my Instagram Live from that workout, and I am truly sorry for the many shots of my boo-tay (pun intended). I had to set it up quickly, but if you missed it this workout is similar to barre in that it helps your body create the long-lean muscle mass that many women covet.
We also had the opportunity to try Strong by Zumba which admittedly was one of the hardest classes I have taken in a long time. We rounded out the week with Pop Pilates by Cassey Ho. Cassey is a YouTube sensation and now I can see why! Her energy was off the charts and it was the perfect core driven class to lengthen and tone.
The ladies and I were so inspired by the week that we wanted to team up and create a workout exclusively for you…our fabulous readers!
Repeat each exercise for 1 minute each 3x through!
Place the band around your thighs making sure it is not around your knees. Start with your feet hip distance apart and squat down. Straighten your and extend your leg at the top. Do 30 seconds on the right and 30 seconds on the left.
Place the band around your ankles and perform jumping jacks for one minute.
If you need balance find a wall or a chair. With your feet parallel pitch your body forward and your leg backwards before pulling in and driving the knee up. Perform this exercise for 30 seconds on right and 30 seconds on the left.
Sit on the floor with one leg square in front of you and one knee over the there. Flex your foot and kick your leg back. Bring your arms to prayer position for more of a challenge. Perform 30 seconds on the right and 30 seconds on the left.
I hope you enjoyed our workout. Make sure to follow all of the other blogs for some MAJOR fitness and fashion inspiration you cannot miss!
*This conversation has been sponsored by Propel Electrolyte Water. As always all opinions are my own.
Happy Friday Eve! I finally made my way back to Miami after a week in Las Vegas with the Propel Team before heading on over to work with my Zappos.com family. Tomorrow I am coming at you with a five part workout series that will surely kick your boo-tay (pun intended), but before that I wanted to share some fun facts about watermelons and share a discount code for the Propel Electrolyte Water celebrity infused Fitness Festival in L.A. coming up on August 12th & 13th. You have seen this post from our Miami CO: LABS and this one from our kick-off event in New York so I am very excited to invite you to our last event in Los Angeles which is sure to be EPIC!
Photo by Judy Walker Photography
Summer is still in full swing and the heat and humidity are at an all time high. If you are anything like me then you need to find ways to cool down and stay hydrated! I think watermelon is the perfect summer fruit because it is 92% water, helps the body detox, is chock full of vitamin C, B6 and lycopene which is particularly important for cardiovascular and bone health. Oh, and it is also delicious and rich in natural electrolytes like potassium!
When you sweat you lose more than just water. You also lose important electrolytes such as salt and potassium that are important for maximizing performance and keeping your body properly hydrated. Enter Propel. The only water with enough electrolytes to put back what you lose in sweat. And Y-E-S the watermelon flavor is bomb.com., but there are tons of flavors to chose from. Check them out here!
The Propel Fitness Festival in L.A. is coming up very soon! There will be celeb workouts by Shay Mitchell and Haley Pasternak and Kardashian trainer Gunnar Peterson and Scott Foley with Samantha Ronson and tons of incredible classes to choose from including: Barry’s Bootcamp, The Vixen Workout, Prevail Boxing, Fast Twitch and more! If you are in the L.A. area on Aug 12-13th this is a can’t miss event and I have a discount for you!
Photo by Judy Walker Photography
To purchase your ticketsclick hereand enter the code ‘TENOFF’ for a discount exclusively for you! I would love to work out with you in L.A! For tomorrows workout grab a band and a buddy and prepare to get U-G-L-Y!
When I started TWF.com home fitness was the name of the game! Not much has changed over the past few years other than the fact that I am constantly on the road for work. As you know, I am always looking for new, innovative and convenient ways to fit in my fitness so the UB Toner™ seemed like the perfect piece of equipment for at-home or on the road use.
When I was offered the chance to try the UB Toner™ I could not resist. You see, the UB Toner™ naturally helps lift your breasts by strengthening your pectoral muscles in less than ten minutes per day, three to four times per week. I know I have not had babies, but weight fluctuations and hormonal changes have left my B cups in a much less perky state as opposed to my gravity defying chest of college days past. As you know, age and babies can also cause your lady bits to bow down and if you are a “naturalista” like me you may be in need of a little bit of help in the lift and tone department. I also like the idea of resistance training without the need to do a single push-up!
The UB Toner™ works by utilizing triple resistance technology – as the device provides eighteen pounds of resistance upon both motions of pushing in and out with the device, as well as utilizing and working your own back muscles. With the UB Toner™ slow and steady wins the race! You can tighten, tone and lift by performing for four simple exercises 10, 20 or 30 times! I was pleasantly surprised with how fast I felt my upper body working. The resistance is attainable yet challenging. To make it harder you perform more repetitions. To make it a little less challenging you perform fewer repetitions. You can use the UB Toner™ anywhere: at your desk, in your living room or even in your car on a long road trip, only if you are a passenger! Safety first.
Remember this postabout Tabatafrom 2015?! Well, guess what? I still love interval training and I still love Tabata! Because as I always say: “Tabata makes you hotta”! Tabata is a form of interval training where you perform an exercise for 20 seconds followed by a 10 second rest. This style of training revs your metabolism and helps you burn more calories throughout the day. I recommend doing this workout first thing in the morning to get your blood pumping and ready to rock the day.
For today’s workout all you will need is your bod and a timer! If you do not have room to sprint simply perform high knees as fast as you can. Performing this workout on the sand added a whole different layer of tough!
BTW my next Facebook Live will be the morning on July 4th! Around 9 AM…mark your calendars today.
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!
Happy Humpday Everyone! It’s #WorkoutWednesdayLEG 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!
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!
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!