Category Archives: Physical

The “All You Need is a Clock” Workout

the "all you need is a clock" workout

So, I’ve been getting more and more into HIIT and kickboxing workouts…

…I know, I know — WHO AM I?

But, 20 – 30 minute blasts have been fitting the bill for me in a lot of ways. (Especially on Mondays and Fridays. Getting all my aggression out with a sweat sesh is a nice way to bookend the work week, ya know.)I try to incorporate these workouts a few times a week and reserve the rest of my fitness energy for yoga and long walks.

And because you KNOW I like to keep things as simple as poss (and eliminate decision fatigue, hello?!), when I stumbled upon this idea it was too good to pass up.

All you need is a digital clock (HI! there’s one on your cell phone!) and a list of 10 exercises.

So, let’s start with the list. This can include anything from push-ups and crunches…to pistons and burpees (if you’re feeling that CrossFit vibe)…to cross-jabs and front kicks (if you wanna get out aggression a la kickboxing).

Jot down 10 moves from 1 to 0, like this:

1 – Jumping jacks
2 – Squats
3 – Cross, jab
4 – Kettle bell swings
5 – Crunches
6 – Side-to-side leg raises
7 – Overhead presses
8 – Front kicks
9 – Hook, elbow strike
0 – Bicep curls

Next, let’s look at that clock! If the time is 07:45, take the first 3 digits to get the number of reps, and the last number to get the exercise. So in this case you would do 74 crunches. 12:22 is 122 squats, 2:19 is 21 hook, elbow strikes. You get it?

Then, all you have to do is determine how long you want your rest time to be in between moves and how long you want the overall workout to last.

Get some music pumping…and BINGO, BANGO — “All You Need is a Clock” Workout achieved!

What are your favorite ways to exercise? Would you try this workout?

P.S. The “It’s Britney, Bitch” Workout.
P.P.S. Tried this workout and loved it? Consider buying me a coffee!

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A 12 Day Workout Challenge (Inspired by Social Media Favorites!!)

–> This is your daily reminder that you don’t have to spend a fortune on fitness to come up with fun and challenging workouts. You just have to know where to look, make plans and show up for yourself! <–

Here's the deal, I'm a set it and forget it kinda girl. (As you'll know if you've been around these parts for a bit…decision fatigue, BE GONE!) So, the first time I found a 30 day yoga challenge on YouTube it was like angels circled up around my yoga mat to sing an Alleluia chorus. For 30 days, I didn't have to think about my workouts. I just unrolled my mat and hit play!

For me, yoga challenges have a lot of appeal. I love batch decision making. I love the sense of accomplishment I feel once I've hit the last day. AND I LOVE THAT THEY'RE FREE! #ballinonabudget I decided it wouldn't be so hard to create them for myself! With all types of workouts!

[BALLET CHALLENGES I’VE DONE — HERE and HERE!] 

And since I just finished one such challenge, I thought I’d share the details here with y’all!

12 day workout inspired by social media favorites

For this challenge, I thought about who had killer fitness #GOALS on my feeds. I settled on Madeleine Shaw and Britney Spears.

Unless you’ve been living under a rock, you know that Britney Spears’ Instagram is one of the most amazing gifts bestowed upon us. I knew I wanted to include one of her workout posts. I CHOSE THIS ONE.

I’m obsessed with Madeleine Shaw’s cookbooks and her healthy lifestyle videos on YouTube. But she’s also a badass yogi and I’d never done one of her yoga videos. Her voice is the most calming thing on the planet so I knew I wouldn’t be disappointed. And lucky for me, she had just put out 7 days worth of yoga! 

Creating this challenge was shaping up to be easier than anticipated. A whole 7 days already sorted! But now I needed to convert Britney’s post into a workout:


IT’S BRITNEY, BITCH
~25 Minute Workout~

Equipment:
2 sets of dumbbells (one lighter, one heavier)
and 1 kettlebell (or heaviest dumbbell)

30 Seconds Active, 15 Seconds Rest

Overhead shoulder presses
(w/ lighter dumbbells)

Plank rows

Hold wheel pose
or modify:
bridge pose or camel pose

Warrior III w/ weighted row
left leg extended

Warrior III w/ weighted row
right leg extended

Overhead shoulder presses
(w/ heavier dumbbells)

Kettlebell overhead press
left arm

Kettlebell overhead press
right arm

Hold splits on the left side
or modify:
pigeon pose or half splits

REPEAT 2 MORE TIMES

Cool down stretch!


Now that we’ve got the Britney workout figured out, let’s lay out the 12 day plan!

Day 1 It’s Britney, Bitch
Day 2 Yoga 1
Day 3 It’s Britney, Bitch
Day 4 Yoga 2
Day 5 IBB
Day 6 Yoga 3
Day 7 IBB
Day 8 Yoga 4
Day 9 Yoga 5
Day 10 IBB
Day 11 Yoga 6
Day 12 Yoga 7

Congratulations! You made it!


This workout challenge was awesome! A daily commitment of 25 minutes that, combined with nice long walks, felt like the perfect dose of fitness. Each workout made me feel strong, energized, and flush with endorphins. The “lower weight-more reps” approach in the IBB workouts made for a fast-paced session that I paired with pump up jams. While Madeleine’s yoga was calming and grounding. A perfect pair!

What do you think? Let me know if you give it a try! xoxo
And do you have any ideas for future challenges I could put together. I love a challenge CHALLENGE! And I’d be sure to share it here. ❤

30 Days of Ballet Training

I don’t know if this will be interesting to anyone but, for the sake of accountability, I’m gonna blog about my current fitness challenge! You might know from this post and this one, that a) I love creating my own fitness challenges and b) I love pretending I’m a ballerina.

I love creating my own fitness challenges because I’m a self-proclaimed decisionphobe. Now what does that have to do with working out? Well, I LOVE exercising. The brain break it gives me during and those sweet, sweet endorphins after. But without a clear plan in place…I’ll often just skip exercising entirely. Making the decision about what to do and when to do it leaves me at an impasse. Because I know this about myself, I plan ahead and make all the decisions in one big batch!

I love pretending I’m a ballerina because ballet is something I’ve done since I was itty-bitty. In my experience, finding delight as an adult is often as easy as reflecting on what brought you joy as a child and doing THAT.

So with all that out of the way, let’s chat about my 30 days of ballet training!

The challenge is made up of 5 types of work-outs:

STRETCH – That’s an obvious one. Stretching.
STRENGTH – Less ballet inspired, more building strength in key areas NEEDED for ballet.
TRAIN – Ballet-inspired workout to train a specific body part or aspect of ballet.
CARDIO – Center work without breaks to get the heart-rate up.
BARRE – Also an obvious one. Barre work.

Here’s what the work-outs look like over the 30 days:

Week One

1 – STRETCH: Flexibility
2 – STRENGTH: Legs and Abs
3 – STRETCH & STRENGTH: Back
4 – STRENGTH: Back
5 – STRETCH: Total Body
6 – STRENGTH: Knees
7 – BARRE: Classical Ballet

Week Two

8 – TRAIN: Posture
9 – BARRE: Fitness (in athletic shoes)
10 – TRAIN: Extension
11 – CARDIO: Stamina Work
12 – STRENGTH: Arms
13 – STRETCH: Adagio Inspired
14 – BARRE: Floor

Week Three

15 – STRENGTH: Legs and Bum
16 – TRAIN: Arches
17 – BARRE: Classical and Fitness Combo
18 – TRAIN: Splits
19 – STRENGTH: Arms and Core
20 – TRAIN: Core
21 – BARRE: Fitness (in athletic shoes)

Week Four

22 – STRETCH: Yoga Inspired
23 – STRENGTH: Legs and Abs
24 – TRAIN: Neck and Arms
25 – STRETCH: Active Stretching
26 – TRAIN: Arms
27 – TRAIN: Abs
28 – STRETCH: Active Stretching

Bonus Days

29 – STRENGTH: Back
30 – CARDIO: Classical Center

I’m currently on Day 13 (and yes, my arms are sore from yesterday!) and am loving the training schedule so far. I’m already feeling stronger and more flexible. Shall I report back after Day 30?

If you’re interested in taking on a similar training schedule, I put together this 10-Day Ballet Challenge (using free online work-outs). Let me know if you try it out!

And if you suffer from decision fatigue, I can not recommend making your own fitness challenge enough. It works for all types of exercise and fitness levels! Need help getting started? Shoot me an email! I would LOVE to help you put one together. 🙂

What’s your favorite way to exercise? Have you ever tried a fitness challenge (either one that was already made or something you put together yourself)? 

8 Necessities For Long Hiking Trips

*This post may contain affiliate links.*

No matter how much you love hiking, there’s no denying it demands a lot of your body and mind. Still, I really love hiking. However, I’ve been in some sticky situations over the years. So I thought it might be fun to use these past experiences and share my tips about what to bring along on your future hikes – J.I.C. (just in case!) Take it from me, if you’re planning a long-duration hike, your preparation has to be on point.

You need to carefully examine the supplies you are taking with you to ensure you truly have everything you need for a long hike. If you’re hiking for an entire day — or longer — your supply needs are very different to the supplies you need for a quick jaunt. By preparing ahead of time, you can focus on enjoying yourself, safe in the knowledge your trusty backpack contains everything you could possibly want.

So, what should be in that trusty backpack of yours?

#1 – Medication

If you’re going to be hiking for a day or more, you need to consider your medication needs. If you take prescribed medication, then that needs to find a place in your backpack– use a small pillbox if you don’t want to bring along your entire supply.

You’re also going to need a supply of over-the-counter medicines, especially if your hike will take you awau from civilization. Standard pain medication and antacids are a necessity, as is high-SPF sunblock.

You may also want to consider taking along some water purification tablets. There’s always a risk that you’ll get lost when hiking for a long period of time; in such a scenario, you’re going to need to drink water, and water purification tablets are a light and inexpensive way to make sure you’re drinking clean water.

#2 – Foot supplies

Anyone who has ever been hiking will know that foot sweat (ew!) is a real concern. It’s not a particularly pleasant concern to discuss, but it’s an issue many hikers face, so yep — we’re gonna go there.

You should take along a foot balm, preferably something cooling, to help soothe your feet after a long time walking. You may also want to take an anti-chafing powder, especially if your hiking boots are not the best fit. A spare pair of compression socks is vital, too; you’ll likely need a change of socks for any long-duration hike, so shop today to nab a backup pair. I’m a very recent adopter of the compression sock life and I can tell you from experience, they are a GAME.CHANGER.

Finally, it’s always helpful to take blister treatments along with you on a hike. I’ve been super susceptible to blisters my whole life so this is always front of my mind. While compression socks and good hiking boots can lessen the chances of blisters, they are still possible, and nothing will make you feel miserable faster than experiencing a jolt of pain with every step. Blister Band-Aids and medical tape are an essential in my hiking bag. 

#3 – A flashlight

Even if you’re hiking in the height of summer and plan to be back well before dark, a flashlight in your bag won’t hurt. If something goes wrong, a flashlight will make all the difference, allowing you to keep moving through the night rather than being stuck sitting while you wait for dawn.

The best choice for a hiking flashlight is a wind-up one. These might be somewhat irritating to use but they are safer than batteries, which can run out. If you’re thinking you could just take spare batteries along in your rucksack, a) um, heavy, and b) batteries can cause fires when stored together at close quarters. It’s far safer to opt for a wind-up version, and spend a little time winding it up with a decent charge prior to departure.

#4 – A knife or multi-tool

A small knife or a multi-tool, like a Swiss Army Knife, is an essential component of your long hike planning. You can use this for cutting food you have bought, preparing firewood, and a variety of other tasks you may need to perform in an emergency situation. Knives are light and can be slipped into a spare pocket of your rucksack, so there’s no reason not to take them.

#5 – A compass

Even if you tend to hike with apps and GPS rather than maps, a compass is another essential emergency item you’re not going to want to be without. Take the time to learn how to use the compass, then tuck it away in a pocket of your rucksack. Hopefully you’ll never need to use it, but if a situation does arise, you’ll be glad you’ve got it on hand.

#6 – A waterproof map

A compass alone can be beneficial when you’re out on a trail for a long period, but to really make the most of it, you’re going to need a map to work with it. Ideally, you want your map to be waterproof– you can either buy a pre-waterproofed map of the area you’re visiting, or laminate a standard map for yourself.

It’s wise to take a map for a wider area than you’re planning to hike. If you get lost, you could get off course, so you might wander into wider areas. A map that shows both the area you’re intending to hike to and an extra ten miles in each direction is ideal.

#7 – Protein food

It’s unlikely you’d set off on a hike without food, but it’s important to find protein-rich food to help sustain energy during a hike. While I always crave salty chips, high-protein food can keep delivering the nutrients you need and help to satiate hunger. There are plenty of super packable protein bars on the market, or you could opt for something homemade by following these protein snack recipes.

#8 – A quickly-assembled tent

Even if you’re not planning on camping, you might want to take a tent along with you. As most of this list has made clear, hiking is unpredictable, and much of your backpack needs to be dedicated to supplies that can keep you safe and comfortable if something goes wrong. A simple, quickly-assembled tent is the best way to ensure your safety and prepare you for any eventuality. Ya know, J.I.C. 

Do you enjoy hiking? What are YOUR must-pack necessities? I’d love to hear! xoxo

P.S. Prefer to read about hiking? I have a 4 part book club series exploring Wild by Cheryl Strayed!

(em)POWER(ment) WALKING

My current fitness line-up involves a healthy mix of yoga, body-weight strength and flexibility training, ballet, and pilates. But my favorite way to get in a little movement has, and will always be, a good ol’ fashioned walk.

Lately, I’ve been thinking of my walks as EMPOWERMENT sessions. Here’s how:

For about the first two-thirds of my outing I listen to a podcast that gets me fired up. It could be about politics, business, or holistic health. (Call Your Girlfriend is one of my faves and I totally recommend it as an empowering walking companion!) Then, for the last third, I pump up the jams and my pace and just STRUT. IT. OUT. Think: Beyonce, Lady Gaga, and Fergie feat. Nicki Minaj. (Go wild, do you, etc.)

What streams through your earbuds when you go for a walk (or jog)? Do you like to get in a little learning with a podcast or do you prefer carefully curated playlists? Leave some recommendations of favorites below!! 

P.S. How to ditch your gym membership and how to make your own fitness challenge (for totally free).

How to Make Your Own Fitness Challenge

how to make your own fitness challenge

Today marks DAY 5 of my 10-Day Ballet Challenge and I’m LOVING it! Ballet is exercise that I enjoy, and although it’s a work-out it doesn’t feel like work in the same way that some exercise does. And as someone who easily succumbs to decision fatigue, I love waking up and knowing my work-out for the day is already sorted.

So, maybe you’re not so keen on living out your ballerina dreams but still find the idea of an at-home fitness challenge a little bit alluring. I’m here to help! (TBH, planning is half the fun of these things!) Below are the steps I followed to make my very own fitness challenge and YOU CAN TOO…

Decide on the length of your challenge.

I love yoga too much to spend too many days away from my mat. I decided on 10 days sort of at random. If you get bored easily or are just looking for a way to mix up your routine, a week or two is a great time-frame. Of course, I LOVE the 30 day yoga challenges I’ve completed so you could always just go for it!

Choose the type(s) of work-outs and exercise you’d like to include.

I chose ballet because it’s a work-out I love but I only incorporate it into my normal work-out regimen a few times a month. I wanted to challenge myself to more. Maybe you have something similar in mind. If not, think about the types of work-outs you enjoy. Pilates, HIIT, Hip-Hop, Cross Fit? And you could totally go for more than one type! Perhaps you want to cook up a Tabata/Theraband Challenge. Go for it!

Head to the internet for free resources.

Jump on YouTube, Pinterest, or your favorite fitness blogs for work-outs and inspiration. Watch entire videos to make sure they’re a good fit for your fitness level and preferences. Save your favorites! When else can you watch a ton of fitness videos without feeling guilty for not following along?

Create a list of all your work-outs.

Combine everything you found with any existing favorites and make a master list of all the work-outs you want to complete on your challenge! Note: You don’t have to have a work-out video for every day of the challenge. One day might include a 5-mile jog or a circuit of body-weight exercises. Just make sure to include those on the master list too!

Arrange the work-outs within your designated time frame.

This part is like a puzzle! For my 10-day challenge, I took my 2 longest work-outs and put them on Days 5 and 10. Spread out your harder challenges–placing them at the end of the week or every 5 days or however you see fit! Then arrange your other work-outs as a lead up to the more challenging days. Make sure you take note if the work-out is focusing on one part of the body. You might not want to work out arms three days in a row! If your challenge is longer than 10 days, consider incorporating a rest day or an active rest day. (Exp. 21-Day Aerobics Challenge might include “go for a walk” on days 7, 14, and 21.)

Announce your intentions.

Accountability! I feel like I’m way more likely to finish out my ballet challenge because I blogged about it. You might be the same. Let some people know what you’re up to, either IRL or on social media, so you follow through.

Keep a Fitness Challenge Diary.

This is a new aspect I’m trying out and so far I’ve found it helpful. You can record your progress, how you got on with certain work-outs, and what’s working and what’s not. Great to have on hand when you create your NEXT fitness challenge. 😉

Celebrate your success!!!

Completing a goal you set for yourself is the best feeling! Why not reward yourself? Need some inspiration? I love this list — 23 Ways to Treat Yo’Self Without Buying or Eating Anything.

Have you ever completed a fitness challenge? Would you consider creating your own? What types of exercise and work-outs would you include? I’d love to know!!!

My 10-Day Ballet Challenge

10 day FREE ballet challenge

I’m so excited to share this workout challenge with you guys! As I’ve talked about before on this blog, I’ve LOVED participating in various 30-day yoga challenges over the last couple years. I thought it might be fun to make a challenge of my own (using free online workouts of course) for another type of exercise I quite enjoy — BALLET!

It might sound strange, but those yoga challenges bring me a lot of joy. a) I don’t have to think about what workout  to complete on any given day. Anti-decision fatigue SCORE! b) Committing to something for a specified period of time, even to myself, means I’m way more likely to follow through. c) The results are usually pretty nice. 🙂 d) I love that yummy feeling you get after completing a challenge you set for yourself.

With those 4 joy-inducing items in mind, I added a 10-day ballet challenge to my FIND MORE DELIGHT LIST. And Monday I’m kicking things off! Here’s how things will shake down if you’re interested (or if you feel like tackling a ballet challenge of your own!!! plz dooo!)…

Day One

Adult Ballet Barre by Ballerinas by Night

Day Two

15min BALLET WORKOUT by Sarahs DayArms Exercises With Theraband by Lazy Dancer Tips

Day Three

Pre Ballet Class Feet Strengthening Routine  Easy Ballet Barre Workout both by Kathryn Morgan

Day Four

Classical Ballet Barre with Centre by Lazy Dancer Tips

Day Five

New York City Ballet Workout I designed by Peter Martins

Day Six

Arms Exercises with Theraband Relax & Stretch both by Lazy Dancer Tips

Day Seven

Ballet Barre for Balance & Core by Kathryn Morgan

Day Eight

Beginners Ballet by PsycheTruth

Day Nine

Classical Full Ballet Barre by Lazy Dancer Tips

Day Ten

New York City Ballet Workout II designed by Peter Martins

And there you have it! I’ll definitely let you know how it goes…Until then, WISH ME LUCK!

Have you ever done a workout challenge like this one (or the Yoga with Adriene 30 day challenges)? Love ’em or hate ’em? How do you stay motivated to exercise? Let me know! 

P.S. More Finding Delight posts on working out – Ballin’ on a Budget – Ditch the Gym Membership and Found! The Greatest Exercise Video Ever

Great YouTube Channel for Lifelong Ballerinas (LIKE YOURS TRULY!)

I stumbled upon a new-to-me YouTube channel the other day. Lazy Dancer Tips was created by Alessia to share the beauty, tips, and tricks of the ballet world. I’m planning to incorporate her videos into my workout repertoire in anticipation of my forthcoming 10-day Ballet Challenge (item #2 on my Find More Delight List). What do you think? Any former ballerinas out there wanting to get back to the barre? This could be a great place to start!

P.S. Wanna ditch your gym membership and still get fit? HERE’S HOW! 

A Fun Afternoon Adventure: Pokemon Hunting!

pokemonbeth

A few days ago, Chet and I drove over to Florida International University to catch some Pokemon. The campus is HUGE, and lucky for us, full to bursting with little poke-critters just looking to be nabbed. Although everyone and their mother has hopped on the Pokemon GO trend, I thought I’d offer my two cents. This app acts as a remarkable catalyst for adventure (urban OR natural), conversation,  and healthy habits.

It struck me, as we walked around FIU for hours in the mid-day sun, how encouraging it was to see so many families with young children out looking for Pokemon amidst the engineering buildings and law libraries. Maybe, like us, these families had some connection to the university. But maybe not. Maybe they live nearby and noticed the plethora of poke-dex filling creatures up for grabs. Maybe their kids have never stepped foot on a university campus before. Perhaps, their surroundings will ignite something in their trajectory and years later they’ll return as a student. Who knows!

pokemonchet

The same can be said for all the parks and businesses and churches and organizations that are no doubt being newly discovered. You can’t come back to a place you never knew existed. (Case in point – There’s a sushi place near us with a Pokemon gym and HI< HELLO they have the best bento box lunch specials so yep, see ya soon.)

Anyways…If a free app can incite curiosity and new experiences then of course I’m all for it. If a feature on your phone motivates  you to have real life conversations then what a change of pace. If playing a video game gets you to go outside and explore your environment then play on!

This is all to say, if you’re looking for a super budget-friendly afternoon date or family outing, I highly recommend heading out on a hunt.

Have you been playing Pokemon GO? Discovered any new-to-you places along the way? Let me know!

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Found! The Greatest Exercise Video Ever

In my early to mid-20’s, working out was pretty much an afterthought. But, so was putting gas in my car…so I pretty much walked everywhere I needed to go. (Including up a steep incline to get to work every morning.) Cable and internet were an afterthought, too. So, I recruited friends to go on long, ambling walks…even when we didn’t have anywhere to go. Just to pass the time.

This seemed like plenty enough fitness. When the weather turned sour, I’d maybe dust off my tiny collection of workout DVD’s if I was feeling especially cooped up.

Fast forward to now and I’m busting out workout videos all the time. (Luckily I learned to start springing for the internet because YouTube is a GOLD MINE.)

I still love to walk as much as possible but I also love yoga and ballet and body-weight strength training. For now, gyms and classes sort of bore me. Maybe someday I’ll change my tune on that but until then, I’m saving my money.

Anyways, this is all to say…I found the workout video above a few months ago and I LOVE IT. If you’re looking for a low intensity (no jumping around) workout that will have you dripping with sweat all in under an hour…GIVE IT A GO!

Can Keaira Leshae be my spirit animal???? She cracks me up.

And while normally I bounce around to new videos to keep my workouts interesting, I keep coming back to this one every week. (I even enlisted my sister to do it with me the week of my wedding!) I sort of love how low-budget it is. Like I stumbled into this random living room workout sesh and “welp, while I’m here…may as well join in the fun!”

Let me know if you try this video out. I’d love to hear your thoughts! 

If you’re looking for other FREE workouts, I also recommend:

Yoga with Adriene

Fitness Blender

PsycheTruth

Scola Dondo

What are YOUR favorite exercise videos? Link ’em below. I’d love to give them a whirl. 

P.S. Ballet inspiration. Soccer inspiration. 

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