workout

5 Moves in 5 Minutes

Tackle this total body workout in just 5 minutes! No equipment required.

If you have more time (I bet you do), try it 2-3x through with a 3-minute break between rounds. Leave a comment below and let me know what you think!

 
 
 
 

Jump Rope HIIT Workout

Last year I got into jump roping. Like really got into it. It's one of those activities that's super challenging, but also makes you feel like a kid again. Adding some jump rope moves into your workout routine is a great way to squeeze in your dreaded cardio workout without logging hours on the elliptical or treadmill. 

Today's BodyLove workout is just 10 minutes, and consists of only five moves that use just your body weight. In between each move we'll grab a rope to get the hard rate up and test coordination. If you don't have a rope - no worries! Just try it mimicking the arm and foot motions. You'll still get in a great workout! If you have the time (and energy) try this workout two times through!

PS it was a sunny day! Apologies for my especially washed-out look in the intro. 

 
 
 
 

Pre-Workout Mocha

It's never fun getting to the gym or your workout class and feeling weighed down by your last meal. It's also never fun finding yourself starving in the middle of a tough workout. That's why I love this hearty, antioxidant loaded hot chocolate recipe to help fill me up (without making me cute), and boost my energy levels before a workout.

Small amounts of caffeine can enhance workout performance, allowing you to increase endurance (such as run longer) or enhance muscle recruitment for strength training activities, such as lifting weights. Remember, just because some is good doesn't mean more is better, so make sure to drink water to balance out the dehydrating effects of caffeine as well. 

Raw cacao powder is loaded with antioxidants, almost 10x more than blueberries. When you workout, your body goes through a natural inflammatory process. Making sure you load up on antioxidants both before and after your workout will ensure your body has everything it needs for speedy repair and recovery. 

The small amount of maple syrup has simple sugars, to give you just enough energy to get through your workout, and the fiber and healthy fats in the cashews help ensure that your blood sugar levels don't spike immediately after you enjoy this tasty beverage. 

Try drinking this ~60 minutes before your workout for best results. And please, leave a comment below and let me know how you liked it!

Pre-Workout Mocha

  • 2 cups almond milk
  • 1 shot espresso (optional; eliminate to make this a hot chocolate)
  • 1/4 cup cashews
  • 3 tbsp raw cacao powder
  • 1 tbsp maple syrup
  • 1 tsp vanilla

In a medium sauce pan, heat almond milk, espresso, cashews, and vanilla. Heat just before boiling. Pour into a blender and add cacao powder and maple syrup. Blend until smooth and enjoy!



Feeling Stuck? Break Through Creative Blocks with This 15-Minute Workout

Ever feel like there is a giant roadblock in the way of your creativity? I'm not necessarily talking about "traditional" creativity (like painting or sculpting). Maybe it's simply writing a difficult email, or completing a project at work. We can all get a little stuck sometimes, which is why I created today's workout.

The workout focuses on activating the second chakra, located right above the pubic bone. This is where your creativity is stored. Now, if you're not "into that stuff" no worries. This is also where your core muscles live, muscles that typically go to sleep throughout the day as we sit, slump, and slouch at a desk, driving in the car, or lounging on the couch. No matter what school of thought you believe, there is some stagnant energy floating around in that region, and this workout is exactly what you need to flush it out and tone up the core muscles in the process. Give it a try!

 
 

As always, leave a comment below and let me know how you liked it. 

 
 

Upper Body Strength Builder

One of the most common things people say when they come to my classes is "I have no upper body strength." Then I ask, well what do you do to strengthen your upper body? ...Silence. 

Pushups, pull-ups, weight training, it's not something that comes naturally to a lot of us, so we have to carve out a little time to build up some strength and endurance. All you'll need for this workout is a set of light weights (I recommend 3 pounds) and a light resistance band or long towel. After you're done, leave a comment and let me know if you liked it!

 
 

BodyLove Studio is Here! + A Total Body Workout

I've decided to try something new, and I can't wait to hear what you think. I'm going to start adding a weekly workout post every wednesday. But, after spending the last six months thinking about putting this out there, I knew I wanted it to be a little bit different. 

If you know me, you know I love a good workout video. But, what I don't love is how they inspire women to workout by tapping into those deep-seeded insecurities most of us have. "Belly Fat Buster" "Get Rid Saddle Bags" "Bye Bye Back Fat" or "See ya Later Cellulite." 

Look, I get it. I would be lying if I said I never thought about the superficial benefits of exercise. But what I've found after over 10 years in this industry is that if you keep talking to your body in this negative way ("I hate my thighs, my belly, my arms...") you will never achieve the results you want. 

This notion inspired me to create a virtual fitness studio, BodyLove Studio, where the philosophy is simple: show up to do the work. The purpose of these workouts is not to fight your body, it's to help show you just what your body is capable of so you leave with love and appreciation for everything that vessel can do for you. Check out the first Total Body Workout, below. 

After you're done, please leave a comment below and let me know what you thought! What other types of workouts are you looking for? If you like this workout, make sure you subscribe to the BodyLove Studio Youtube Channel.

 

TOTAL BODY WORKOUT

 
 
 

Daily Core Workout

If you've ever come to one of my workout classes, you just know I looove my plank exercises. A great, all-around core strengthening exercise, there really is nothing better. This is a quick and simple workout you can do daily, and it only takes about 10 minutes. It gets the whole body moving, and doesn't involve one. single. crunch. 

See below the image for detailed instructions!

1. 60-Second Plank: Set yourself up in this plank position to start. The key is to make sure your shoulders are over your elbows, and your weight is shifted to the balls of your feet. Picture making a straight line from the top of your head to your heels, lengthening through your entire body. As you do this. slide the shoulder blades away from the ears, drawing the thighs up and towards each other and pulling the abdominal muscles up and in towards your spine. Think about engaging the abs even more every time you exhale. Hold for 60-seconds, coming down to the knees (see modification 1a) if you really need a break. Rest in child's pose for 15 seconds before moving on to the next exercise. 

1, 2, 3, 4. Plank-Ups: Starting in position #1, place your right hand on the ground then, push yourself up with your left hand, coming into a high-plank (position #4). Pressing the ground away from you find a straight plank, but this time on your hands. To come back down lower onto your right forearm, then your left forearm. This is one count (right hand, left hand, right forearm, left forearm) . Repeat 5 rounds leading with the right hand, and 5 rounds leading with the left (10 rounds total. Rest in child's pose for 15 seconds before moving on to the next exercise. 

5. 60-Second Side Plank: Rotate from your forearm plank, into a side plank. Keep the elbow directly under the shoulder, pressing the forearm down into the ground, and lifting the hips up towards to ceiling. It's very important to keep the hips and shoulders directly stacked over one another, to target the bottom oblique. Continue to create length between the top of the head and the heels and draw the belly button in towards the spine. If you're new to side planking, try modification 5a. Hold for 60 seconds, then rotate to the other side to repeat. 

6. V-Up Hold: Flipping onto your bum, sit up straight, drawing the abdominals in and up. Lift the feet off the ground, so the shins are parallel to the floor. Reach the arms forward at shoulder height. If you need support balancing, feel free to hold onto the back of the thighs, and test periodically with the arms reaching forward. Hold this for one minute before continuing to exercise #7.

7.  V-Up Extension: Starting in position #6, Extend the legs straight out and lower the torso down towards the floor, without resting on the ground. Exhale, and draw the abdominals in further to return to position #6. If you need help balancing, you can bring the finger tips to the floor near the side of the hips. Repeat this 15x, then continue to exercise #8 and #9.

8, 9. V-Up Twist: Holding position #6, cross the arms like you're holding a baby, in the unsafest way possible that is. Twist right, reaching the elbows down towards the ground, then twist left. With this exercise you want to feel like you're wringing out the obliques and the spine. Breathing consistently. Repeat 20x, then rest!

You did it! How do you feel? Is it harder than it looks? Let me know in the comments below, and make sure to sign up for email updates if you're looking for more workouts like this!

 
 

10-Minute Gliding Disc Workout

One of my favorite pieces of workout equipment, actually isn't a piece of equipment at all! It's a simple solution to moving furniture around a carpeted room - a gliding disc. 

Yes, there are people making a lot of money selling a very similar product as a piece of gym equipment, but I prefer to use these because they really make it easy to slide into a full range of motion. 

Today's video is a 10-minute total body workout just using this disc. If you don't have one at home, don't fret. You can use a thick paper or plastic plate on a carpeted surface or a towel or washcloth on a hardwood floor. But if you'd like to buy the four-pack of sliding/gliding discs, grab them here. 

 
 

Love this workout? Let me know what other 10-minute workouts you'd like to see in the comments below!