Fitness, Health, Workout

20-15-10-5 Resistance Band Leg Workout

Hi friends! Since getting my resistance bands in the mail a few weeks ago, I’ve been experimenting with different ways to use them. One of my favorite circuits that I created is a 20-15-10-5 leg burner.

While it may not seem like much at first glance, I’ve been doing it after speed workouts when my legs are already tired. Doing just 3 seemingly simple exercises really exhausts them. This circuit is easy and can be done anywhere which is perfect with any summer travel that you may have. It could even be done with out the bands if you don’t own any or forget to pack them. Remember to take a break after each round if you need one.

20-15-10-5 Resistance Band Workout

Squat Pulse

Put the band above your knees and place you feet shoulder width apart. Go down to a normal squat. Instead of coming back up, slightly pulse up and down a few inches once. After the pulse go back to standing normally.

Lateral Squat Walk

With the band above your knees, get into a light squat position. Your left leg steps to the side and your right leg comes following behind. Repeat the set number of reps then switch so the right leg is the leading leg.

Walking Lunges

Place the band around your ankles and stand feet together. Step forward with your your right leg and bend the left leg behind you. Bring your feet together and repeat.

Question of the day: What’s one of you favorite exercises for legs?

Fitness, Health, Workout

My Thoughts On Kayla Itsine’s Bikini Body Guide

Happy hump day friends! I hope you are having a great week. A few weeks ago, I mentioned how I was loosely following Kayla Itsine’s Bikini Body Guide (BBG). Some people were curious on my thoughts and how I’m doing the program so I wanted to put it all together for you in today’s post. Hopefully you find it helpful! Have a great day 🙂

Before we really get into it, I just want to state that everything expressed is just my opinion on the program. A little bit of background on this program. Kayla Itsine’s Instagram popped up on my feed randomly about 2.5 years ago. I scrolled through and saw all of these amazing transformations. I ended up purchasing the program and following the workout portion (there’s also a nutrition guide) exactly for about 8 weeks. Then I got bored, stopped and did my own thing for a while.

Fast forward to the beginning of 2018. I wanted to incorporate some sort of strength/cross training into my running routine. I was (still am technically) building towards a half marathon with higher mileage weeks. For a few weeks, I tried streaming workout videos from Youtube but it took so much time to find the videos, queue them and then get the tv set for Chromecast. I wasn’t motivated since I felt like I was wasting time getting it ready.


Then I remembered I had BBG. I pulled out the binder it was in and decided to try it for a few weeks. I wasn’t going to follow it exactly since I wanted it to work for me. This meant breaking up the days to follow my running schedule. Kayla has it so that each day (legs and cardio, arms and core, full body) involves 2 circuits. Each circuit is followed for 7 minutes before a short break and repeating it once so each circuit is done twice or for a total of 4 circuits. I broke this up. I took one leg circuit and would do it twice after my first speed workout of the week. On recovery days I did one arm and core circuit twice. For me, keeping my hard days hard works which is why I pair legs with speed runs.

My typical week in workouts looks like this:

Monday – speed run and leg circuit
Tuesday – recovery run and arm and core circuit
Wednesday – rest day
Thursday – speed run and leg circuit
Friday – recovery run and leg circuit
Saturday – long run and full body circuit
Sunday – rest day

So far I’m really enjoying how this goes. I’m currently in preweek 4 of the program. I opted to participate in the preweeks since I had not been doing much of any strength training. I’ve noticed a difference in my running now that’s it has been a few weeks of this. During speed workouts, I’m running faster paces and not struggling as much. My coach has actually increased paces for speed workouts and I’m still crushing them. I’m kind of kicking myself for this now but I kind of wish I took some pictures at the beginning of this so I could track my progress. But I didn’t so oh well.

Since there’s a lot of stuff involved with any workout program,  I decided to put together a little pros and cons list. Again, this is all based on my opinion! You should definitely research BBG for yourself to see if it could be right for you.

– Easy to follow and customize to fit your needs (for example, my hip was really sore yesterday so I opted to skip the circuit post run)
– Minimal thought needed after runs. I just open the binder and follow it
– 14 minutes after runs is easy to do and doesn’t take a ton of time
– Can be done anywhere
– You feel it in your muscles for days (yay for a good workout)

– Needs some workout equipment (dumbbells, medicine ball) so I have to use household items (seltzer or wine bottles)
– Not a huge variety in the moves so it can feel repetitive
– You feel it in yours muscles for days (laughing can be painful after a core intense circuit)

Overall I’m really enjoying the program. I like that I can switch things around to work for my schedule and I don’t feel like I’m “failing” at the program if I skip a circuit. The purpose of the program to me is build strength in places running typically doesn’t and to help me work towards my goals. While the name of the guide is bikini body, Kayla herself said it’s not to make anyone a certain size. A lot of her personal training clients would say they wanted a bikini body so the name stuck. If I get a little more toned that’s great but I’m just using it to make myself stronger overall.

Question of the day: Have you ever done BBG?

Books, Daily Happenings, Workout

First Day Of Spring Brings Hail

Happy hump day! I hope your week is off to a great start. Currently New Jersey is getting hit with another snow storm…yes it’s March 21st and snowing here. Fingers crossed it’s not as bad as they are saying it will be. I hope the weather by you is much nicer! Have a great day 🙂


Due to a project that is happening at work, my hours have been set back a little bit. Which is great because it means an extra hour of sleep in the morning. I’ll never complain about that! Well I won’t complain until it’s 4 o’clock and I realize I have to stay at the office another hour 😉 Before I headed out the door though, I scrambled an egg and grabbed an oatmeal muffin to enjoy.


During lunch, I made a ton of progress on Twelve Years A Slave by Solomon Northup. I saw the movie in theaters when it first came out and really enjoyed it. Well I didn’t enjoy the topic but I thought that was interesting and the film was extremely well made. The book had been on my reading list since then and I finally picked it up. I was a little hesitant since it was written in 1853 but it has been a great read. I knew what the story is but hearing it in Solomon’s own words is something else.

After work, the storm had already started. It was hailing and the sidewalks/parking lot at my apartment were starting to get chunky as the hail was beginning to freeze. I decided going for a run wouldn’t be the safest decision so I opted for a full bikini body guide workout instead. Man oh man, 28 minutes of legs and they were jello!

Broccoli, Sausage Cavatelli

I hopped in the shower then got lunch ready for the next day while catching up with Alex. Once lunch was set, I started a pot of water for dinner. I made a favorite of ours – broccoli and sausage cavatelli. Full disclosure I didn’t use cavatelli pasta because I never see it in stores. I just use a box of whatever I have on hand. Dinner came together in no time and was the perfect late March storm dinner.

While we ate, we watched Billions. I’m on episode 2 in the first season and love the show! It’s a show about the struggle between U.S Attorney General in New York, Chuck Rhodes, who tries to build a case against Bobby Axelrod, a hedge fund manager. It revolves around power, wealth and corruption and I love it. When the episode ended, we hung out in front of the fire and read. I ended up finishing the story. Personally I enjoyed it but I don’t know if it would be as enjoyable if you hadn’t seen the movie first.

Question of the day: How was the first official day of spring for you?

Favorites, Fitness, Workout

Top Workout Songs: February 2018

Happy Wednesday! It’s the last day of February which is absolutely crazy to me. I feel like this month flew by! While I realize that’s probably due to the fact that there’s only 28 days in the month but it has always dragged on before. Does anyone else feel that way? Last month, I shared my top workout songs for the month and said I wanted to do it from now on. Fear not, I didn’t forget and managed to squeak this post in just in time. Let me know what songs you have been loving this month!

Without Me by Eminem

I’m not a big Eminem person or rap person in general but I have been loving this song the past few weeks! It’s perfect for rest in between intervals on my workouts and I’ve caught myself bobbing my head along to the beat on long runs.

This Is Me by Keala Settle from The Greatest Showman

Are you having a bad day? Listen to this song. Did you just get a promotion? Listen to this song. Do you need a little “I’m awesome” in your life? Listen to this song. This song is amazing for any kind of mood. Her vocals are unreal and the message is amazing as well.

The Champion by Carrie Underwood

Let the record show that I have a girl crush on Carrie Underwood. She’s beautiful and he voice is to die for. The Champion has been on repeat a little too often this month I think. It’s definitely a motivator for me! I read an article that said they looked into motivational speeches from some of the top coaches to write the lyrics which I believe comes out in the song.

Everytime We Touch by Cascada

I’m pretty sure this song came out when I was in 6th grade but I still love it. The beat is perfect for faster workouts. It’s a total throwback but sometimes those songs are the best! I find myself singing along out loud in my head.

I’m Just A Kid by Simple Plan

I first heard this song when I watched Cheaper by the Dozen in theaters about 15 years ago (what?!). I had completely forgotten about it until it played on my Summer Hits of the 2000s playlist that I follow on Spotify. This song is a throwback for me which is why I think I’ve been enjoying it so much this past month.

Question of the day: What’s one song you’ve been loving this month for your workouts?

Fitness, Running, Workout

6-5-4-3-2-1 Interval Workout

Happy Tuesday! How is your week so far? I was feeling pretty sluggish yesterday morning after cake and staying up late Sunday night to watch the last of the team figure skating competition. The good news was that I had a speed workout for my run yesterday to kick my butt into gear for the week. It was a really good one that I’ve done a few times and wanted to share!

Right now I am training for a half marathon that’s on April 15th. It was actually supposed to be on the 8th but got push back from some reason. At least it lengthens training by a week instead of shortening it though! One workout that I’ve been doing with training is drop down intervals. I start at 6 minutes with a tempo pace (comfortably hard – find your pace here) then decrease the length of the interval while running 10 seconds faster each time. It doesn’t sound like a lot but the final minute is an all out sprint which is killer!!

6-5-4-3-2-1 Interval Workout

If you don’t run, I think this could easily transition to the bike or elliptical as well. It’s only 21 minutes of hard running but it takes a lot out of you. I always end it exhausted and feel like I really worked my legs while increasing my cardio level. This is definitely a workout you will want to stretch really well after so your muscles can properly cool down.

Question of the day: Do you like adding intervals in your training?