#fitgirllife- 4 Simple At-Home Workouts

The holidays are upon us, which means lot’s of traveling, hotels, and YUMMY FOOD! Have tons of fun, but don’t use this season as an excuse to let your workout and movement habits slip. I have 4 super simple at-home workouts here for you. Only two of these require equipment, and it’s just 2x 10 kg weights (which you can omit if you need to). These workouts can be done from ANYWHERE and will get your heart rate up in a short amount of time. If you try any of these, let me know down in the comments below:) Happy sweating!

Workout #1:

3 x 15 air squats

5 x 20 (total) high-knees

5 x 20 sumo squats on your toes

5 x 20 double skips in place

3x 20 (total) lunge pulses

3 x 10 (total) front kicks

4 x 30 second plank

5 x 10 butt-ups

3 x 20 (total) fire hydrants

3 x 15 push-up pulses

4 x 20 (total) donkey kicks

3 x 30 reverse crunches

3 x 20 glute bridges

Workout #2:

5 x 20 criss-cross jumps

3 x 20 (each arm) jabs

3 x 10 (each leg) single leg deadlift w/big water bottle

3 x 20 (each arm) upper cuts

3 x 10 (each leg) single leg sit-down squat

3 x 10 scapula retractions w/big water bottle

3 x 10 (each leg) raised split lunges on chair

3 x 10 raised push-ups on couch

3 x 20 (total) high knees

3 x 20 (total) butt kicks in place

3 x 10 (each leg) step ups on chair

5 x 10 overhead presses w/big water bottle

5 x 20 calf raises

3 x 10 (each arm) bicep curls w/big water bottle

*DANCE IT OUT IN BETWEEN SETS*

With 2 x 10 KG weights:

Workout #3:

2 rounds of:

50 crunches

40 flutter kicks on back

30 penguin side-to-sides

20 toe touches

10 push-ups

4 rounds of:

15 meter sprint

15 jumping jacks

10 meter side shuffle

10 butt kicks in place

15 meter backwards sprint

5 squats

10 meter side shuffle

With weight:

3 x 20 (total) bicep curls

3 x 10 tricep extensions

3 x 10 overhead press

3 x 10 rows

Workout #4:

3 x 20 (total) bicep curls

3 x 10 (each leg) lunge w/weight

3 x 10 overhead press

3 x 10 squats w/weight

3 x 10 (each arm) single arm snatch w/weight

3 x 20 calf raises holding weight

3 x 10 tricep extensions

3 x 10 rows

3 x 20 (total) calf raises in sumo squat position holding weight

4 x 30 second plank

2 x 30 seconds (each side) side plank

4 x 25 reverse crunches

4 x 50 penguin side-to-sides

4 x 50 ab chop chops

 

Top 15 Workout Jams #2- Pump Up

  1. Low- Flo Rida (ft. T-Pain) (https://www.youtube.com/watch?v=y1nM4OKvoXw)
  2. Believer- Imagine Dragons (https://www.youtube.com/watch?v=7wtfhZwyrcc)
  3. Buttons- Pussycat Dolls (https://www.youtube.com/watch?v=VCLxJd1d84s)
  4. Strip That Down- Liam Payne (ft. Quavo) (https://www.youtube.com/watch?v=vSW2M-BB1NE)
  5. Good Grief- Bastille (Don Diablo Remix) (https://www.youtube.com/watch?v=Iaa03itxNZ0)
  6. Fight Song- Rachel Platten (Wildbeat remix) (https://www.youtube.com/watch?v=hy9ns90vMz8)
  7. The Fighter- Keith Urban (ft. Carrie Underwood) (https://www.youtube.com/watch?v=GzT4p-OaJ5c)
  8. I Like the Sound of That- Rascal Flatts (https://www.youtube.com/watch?v=TIwKZLcQM0E)
  9. Something Just Like This- The Chainsmokers (https://www.youtube.com/watch?v=FM7MFYoylVs)
  10. There’s Nothing Holding Me Back- Shawn Mendes (https://www.youtube.com/watch?v=dT2owtxkU8k)
  11. Dessert- Dawin (https://www.youtube.com/watch?v=NZp_axebSfQ)
  12. Black Magic- Little Mix (https://www.youtube.com/watch?v=MkElfR_NPBI)
  13. My House- Flo Rida (https://www.youtube.com/watch?v=uo35R9zQsAI)
  14. Giants- Matt Nathanson (https://www.youtube.com/watch?v=KMbyup1xuFI)
  15. I Took a Pill in Ibiza- Mike Posner (Seeb Remix) (https://www.youtube.com/watch?v=foE1mO2yM04)

#fitgirllife- Staying Fit on the Road

Right now, I’m in Tokyo, Japan staying in the first hotel of 5 hotels/houses/cabins that we will be staying in this summer. The hotel we’re in right now is more like a motel, so there is no gym. 2 of the hotels we’ll be staying in with have a gym (which is super helpful), but when we get to our lake cabin, all I’ll have is a lake, 2 x 10 kg weights and lots of space. Knowing all of this before we left for our trip, I started planning and researching for my workouts early. There are 3 key steps to staying fir on the road: 1) taking advantage of what you have around you, 2) getting and staying motivated, and 30 making it fun by incorporating your workout into your vacation.

  1. The hardest thing about working out while traveling is not always have a gym, proper equipment or a familiar workout space. While there is plenty you can do without equipment, it’s easy enough to find things around you to turn into workout equipment. For example, use a chair for step-ups, use the couch for split lunges, use the wall for wall sits and raised push-ups, use a large water bottle for scap retractions and use the luggage rack for box squats. Also look for places around you to incorporate into your workout. Today, I found a 300 meter steep hill that I used for hill sprints (which killed me!).
  2. The second hardest thing is to get and stay motivated. It’s so easy to just want to lay out at the beach all day or to just shop and eat, so the drive to workout might be really hard to find. What I’ve found really helps is planning ahead. Based on what we’re doing each day, I’ll plan out what my workout will be and when I’ll do it. I’ll then ask the people I’m with if we could try to be back at the hotel by a certain time so I can get my workout in. They’re always glad to help. And if you’re lucky, you might even get some new workout buddies too. Another way to stay motivated is to reward yourself. Whether it’s with a treat, a bag you’ve really been wanting or a spa day, it’s a fun way to motivate yourself while on vacation.
  3. The best way to staying motivated on vacation is to make working out fun. Workouts don’t always have to take place in a gym, they can happen anywhere you want. A few things you could do are hiking up a gorgeous mountain or cliff, taking a bike tour of the city, or playing a round of beach volleyball at the beach. But there are even simpler ways to get some exercise in; instead of taking the escalator or the elevator, walk up the stairs, and instead of taking a cab or the bus, walk around the city. It’s little changes you make throughout the day that will make a huge difference during your vacation.

So wherever in the world you are, whether you’re at home or traveling, make sure to make movement a priority today. There are so many different and fun ways to do it. Happy sweating!

Top 15 Workout Jams

One of the things I love most about the gym is that it gives me time to plug in both headphones and full on rock to some of my favorite songs. Here are my top 15 songs to get you pumped!

  1. Can’t Stop the Feeling- Justin Timberlake (link)
  2. Brand New- Ben Rector (link)
  3. Dibs- Kelsea Ballerini (link)
  4. Rock Bottom- Hailee Steinfeld (link)
  5. Better When I’m Dancing- Meghan Trainor (link)
  6. Honey Bee- Blake Shelton (link)
  7. BO$$- Fifth Harmony (link) 
  8. Feel Again- One Republic (link)
  9. Kiss You- One Direction (link)
  10. Live It Up- Jennifer Lopez (link)
  11. Trouble- Iggy Azalea ft. Jennifer Hudson (link)
  12. Hold My Hand- Jess Glynne (link)
  13. Country Girl (Shake It For Me)- Luke Bryan (link)
  14. Dance With Me Tonight- Olly Murs (link)
  15. American Kids- Kenny Chesney (link)

#fitgirllife: At Home Workout

What’s better than a great workout… a great workout in the comfort of your own home while watching Friends. Whether you’re on the road, stuck in a hotel room or just too lazy to get over to the gym, this at-home workout will have you sweating y0ur butt off!

3 x 15 air squats

5 x 20 (total) high-knees

5 x 20 double skips

3 x 20 (total) lunge pulses

3 x 10 (total) front kicks

4 x 30 second plank

5 x 10 plank butt-ups

3 x 20 (total) fire hydrants

3 x 15 push-up pulses

4 x 20 (total) donkey kicks

3 x 30 reverse crunches

3 x 20 glute bridges

If you try this workout out, make sure to snap a picture and leave it in the comments:) Happy training!

 

The Power of the Team

As an athlete, I believe that one of the most important aspects of any sport is the camaraderie formed between teammates. I have been extremely fortunate to have such an amazing team that I have trained with, raced with, and grown up with for the last 12 years. I met one of my closest friends, Kaitlyn, when I was 4 years old (through swimming), and it has grown into one of the most valuable friendships I have ever had. Every single day at practice, whether we’re talking to each other or not, we are pushing each other on, we are cheering for the other person, and we are always there when the other one falls down. I can honestly say that I wouldn’t be the swimmer or person I am today if it wasn’t for my teammates. So many people ask me how I am so close with my teammates, even though swimming is an individual sport. I always answer that ‘because swimming is an individual sport, we form an even tighter bond’. I know that may sound weird, and maybe you have to be a swimmer to understand it, but simply being surrounded by all these people for so many hours a day creates an unbreakable bond. Waking up for the grueling 5:30 morning practices, and just barely surviving the 3-hour afternoon practice, we literally swim through the sunrises and sunsets together. We’re there to push each other, to race each other, but also to comfort each other. We’re there to cheer each other on during that killer 400IM or 200 fly, to celebrate with them when they’ve won a race, but also to just be there for them when they’re crying after a bad race. Even though swimming is not a ‘team sport’, I would say that a swimmers’ teammates is the most valuable thing they have. I know that my teammates are the ones who drive me to swim faster every set, or to do that extra 100 fly, and I am beyond grateful for them.

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I decided to step outside my little swim world for a bit and do a bit of research on how working out with other people can be beneficial. I became a leader for an after school workout session at my High School, and I began ‘Flight Club’ (agility work) a couple months ago. I quickly learned that working out (in my experience), is the best way to grow friendships. After talking with High School PE teacher, basketball coach and Flight Club Coach Scott Mackinnon, and High School Junior and basketball and softball player, Sydney Pieske, I was able to gain more insight as to how working out in a group can benefit your workout, as well as form bonds (check the video below to see their interviews!). When you’re working out by yourself, the only person to push you is you. As soon as you start to get tired or unmotivated, it’s extremely hard for you to pick yourself back up. If there are other people around you, they’re able to motivate you, even when you’re starting to feel like you can’t do it anymore. It becomes so much easier when you know that other people care about you and want to see you succeed. When someone else is there, it makes working out physically and mentally easier. Also, working out with a group of people is just so much more fun! You can turn everything around just by being around other people. Instead of quietly just sitting to the side because your starting to get sore and tired, complain about it with your friends and turn it into something you can talk about. Instead of skipping the last rep because you’re too tired, turn it into a competition with a friend to see who can lift the most or do the most reps. There are so many ways that you can improve your workouts, simply by having someone there. So go grab a friend and hit the gym! “Friends who work out together, stay together.” –I totally made this up;)

Click here to watch –> Interviews

A Game of Balance

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Being a 15 year old student athlete, there are 4 things that are on my priority list; school, sports, recovery (sleep and food), and my social life.

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If you put everything in a chart based on how much time you should be spending on each aspect, you would end up with a 30+ hour day, which is simply impossible. For most people, school and sports are the 2 things that cannot be changed. Now we’re left with recovery and our social lives. Because we are teenagers, we will simply do whatever we can to not lose or give up hanging out with friends. Because of this, our sleeping and recovery time becomes severely shortened. This, especially after a long period of time, can begin to effect us in negative ways. As growing teenage athletes, we should be getting a minimum of 8 1/2 hours of sleep every night. In reality, most of us are lucky to get a mere 7 hours. For athletes, sleep is not just a time for us to rest, but it is a time for our bodies to fix any tears or breaks in our muscles from that days workout. If you have a super hard dry-land session followed by a 2 hour killer sprint workout, chance is you have done some damage to your body. If you don’t allow your body plenty of time to repair the damages, then they will stay with your body until your next workout, and this is when injuries occur. Sleep cannot be sacrificed for anything. It is a vital part of your health.

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If you look at what else can be sacrificed for sleep, it’s your social life. When this happens, you begin to sleep in later on weekends and get to sleep earlier at the expense of going to a movie or breakfast with your friends. This exact thing happened to me during my freshman year of high school. I had morning practice and afternoon practice almost everyday, and Saturday morning practice. On school nights, I would go to practice, eat, work, and then go to sleep. This seems normal, until you see what my weekends were like. After friday evening practice, instead of going out to dinner with my friends, I would go home, eat dinner, maybe watch a little TV, then go to bed early, and I would wake up early on Saturday morning for practice. Afterwards, instead of going to breakfast with my friends, I would go home, eat breakfast, and then sit in my room doing nothing because I was exhausted. Eventually, I would get around to doing some work. At night, I would be way to tired to do anything, so I would stay home, eat and watch TV. Sundays were my only practice-free day, meaning that it was my designated work day. It was the only day that I wasn’t too deadly exhausted to work, and because of this, my Sundays weren’t exactly the best days to hang out with my friends. So there was my 7-day week, filled with school (work), sports, and recovery.

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You could look at that and say that all my needs were covered, however things began to go downhill. My grades began to spiral, I was constantly tired no matter how much rest I got, and I was always in a bad mood.

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It wasn’t until Sophomore year until I realized that my social life wasn’t something I wanted back, but it was something I needed back. I decided to drop one morning practice every week to get more sleep and work done, and I learned how to manage my time better so that my work was getting done much more efficiently. Even though I lost a morning practice and those eventful Saturday mornings of sitting alone in my room doing nothing, I was able go to that movie, or go to dinner or breakfast with my friends. After a couple weeks of getting back into a healthier routine, I started to feel much better. My grades improved, I was always full of energy, and I woke up every morning, excited about what the day was going to be like.

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From that experience, I’ve learned the importance of leading a balanced life. It’s okay to have those weeks here and there where you just can’t get enough sleep, or you have no time to hang out with your friends, but make sure that on a regular basis, you are finding time to do things that make you happy. Finding a healthy balance can improve your mind, health, and happiness. Figure out what works for YOU, to live a life where you wake up every morning with a smile on your face.

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Sweat = Satisfaction

Do you ever notice those girls in the gym locker room putting on make-up before they go work out? They sit there for hours doing their blush perfectly and fixing their hair into the perfect ponytail that will be ruined in minutes.

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Well I think it’s the most ridiculous thing. You’re at the gym to work out and not to impress or attract boys. Not only does make-up leave your skin dry and clogged, but you are going to sweat it all off within the first 5 minutes anyways. If you’re anything like me, you will be dripping 3 minutes into your warm-up. Although you may not have your eyelashes nicely curled and your foundation perfectly blended in, the sweat on your face is so much better. It shows the work you’ve put in; you are working hard in there, and that beats eye shadow and mascara any day. Personally, I love the way my face looks when it’s drenched in sweat. Okay, maybe it’s not that attractive, but when I look at myself in the mirror in between reps, and see the sweat pouring down my face, I feel good about myself.

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I feel like I’ve done something meaningful; like I’ve really put the effort into what I was doing. When I’m done with my work out and I’m standing in the locker room in front of the mirror, I see nothing but my natural face covered in sweat. I might feel sticky and gross, but there is a level of satisfaction I have with knowing that I brought that sweat on. Once I’ve showered and washed the sweat off my face, I feel so good.

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Sweat does wonders for your face; it unclogs pores and gets rid of all the bad toxins in your body. Don’t block the sweat by putting on tons of make-up before hitting the gym. As long as you’re drinking lot’s of water and staying hydrated, the sweat will do wonders for your skin and make you naturally beautiful!

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