Slay the Day : Mini-Band Travel Workout

Maintaining a training routine while traveling can be challenging. Throw in holiday parties, good food, and lack of gym equipment, and you can feel at a total loss. 

When training, I advise all clients to invest in two items... a foam roller & mini-band.

Whether you're traveling or find yourself with an extra 20 min at home, but not enough time to get to the gym, these two items will provide just enough of a challenge to garner a sense of accomplishment. Remember, something is always better than nothing, and no one ever regrets a workout...

While I'm big on training glutes & core (see workout here), in general, I like to target all major muscle groups within any one workout.

Below are some of my favorite mini-band exercises you can do anywhere (I actually keep a mini-band or two in my purse). It's quick, it's simple, but it gets the job done! 

Happy holidays!


See More: 5 Tips for a Healthy Holiday


Step Outs

Loop band around both legs and bring it above the knees (no pressure on knee joint). Feet hip width apart, hinge from the hip, keeping weight in the heels. Take one step out to the side to widen stance while maintaining hinge. Return to neutral stance (hip width apart), and repeat. Practice 15-20 reps on each side, then return to center for 20 pull aparts. Your glutes should be on fire!



Begin in plank position, shoulders above the hands, and feet hip width apart– band around the ankles. Carefully lower to forearm plank, and return to full arm extension. ProTip: focus on maintaining stability in your hips. As arms lower hips should follow, but they should remain parallel to the ground at all times. Repeat for 10-20 reps. 


Plank Jacks

Begin in plank (full arm extension) with band around the ankles. Maintaining stability in your shoulders, core, and hips, simultaneously bring both feet into a wide stance position, then back together. Imagine jumping jacks, except your arms remain in place ;)

30-40 seconds


High Row

In a soft stance (knees slightly bent), grip band with both hands & raise arms to shoulder hight. Keeping arms parallel to the ground and shoulders down away from the ears, pull band apart and in towards chest. Extend to straight arms and repeat for 15 reps. If you're doing this right, you should feel it in your back with each pull.


Hip Thrusts

Begin by lying down, band above the knees, and knees bent at hip width apart. Pulling thighs apart, so as to break that band, press through the heels & squeeze glutes to raise and lower the hips. Repeat 15-20 times. 



Marathon Training Tips

Whether it's your first marathon or you're just dabbling in the idea of running for your own fitness, I'm sharing 10 marathon week training tips to guide you to the finish line! 

  • Download a training plan… Personally, I’ve always used the Nike+ Run App, it keeps you on track, adjusts as you progress through your training, connects you to community through the Nike Run Club, holds you accountable and keeps you on track, which can often be the hardest part. Regardless, be it an app or printed program, get on a running schedule, there’s a reason they’re out there. 
  • Cross Train… This is one of the most under-rated and overlooked aspects of marathon training, but it’s critical to your safety & success. Cross training will not only improve your performance on race day, but will protect you from injury. Make sure you’re working on your core, legs, and your entire posterior chain. The more muscles you engage during your runs, the easier your runs will become- train smarter, not harder. Also recommended: visit a running specialist and see what areas need work. Corrective exercises, might feel tedious, but if you’re not using the proper muscles or movement patterns, you literally won’t be capable of functioning at your full potential. Read more about Glute & Core exercises here.
  • Recover… I encourage all of my clients to incorporate massage therapy into their training. Often times, they feel like it should be a treat that needs to be earned, but that’s where we get it wrong. Recovery, be it sleep, self-myofascial release (foam rolling), or massage therapy is a necessary luxury, and your body will respond accordingly. Personally, this week I’ll be seeing my chiropractor for one last adjustment, spending extra time on a foam roller, and if possible adding in a massage early in the week to work out any tight spots.
  • Slow it down…. The week prior, begin to taper off. No need to show off or prove anything this week, you’ve trained for months, and now it’s maintenance mode. Keep moving, keep cross training, but nothing crazy. The last thing you want to do is stumble upon an injury or burn out in those final days. Reserve your energy for when it counts.
  • Fuel up… ALL WEEK! Your nutrition this week is critical to setting you up for success. Stay well fueled & hydrated throughout the week. The idea of “carbo-loading” the night before is all wrong. Yes, you’ll need more carbs for race day, trust me, you’ll burn through your full storage supply, but rather than overloading the night before, begin incorporating more carbs into each of your meals this week. Think quality carbs, not fat, and remember it’s not about eating more, but about increasing the percentage of carbs in your daily caloric intake. Have some pasta the night before, but if you’ve done well fueling up throughout the week, there’s no need to eat the whole lasagna. 
  • Collect yourself… A marathon is not only a physical battle, but an emotional and mental battle as well. Typically, my mental hurdle arrives around mile 17, here things start to feel harder, my energy is dropping, and the finish line feels far away. Around mile 20-22, I start to hit my emotional hurdle. Suddenly, those witty signs, don’t seem so funny, and if you’re being cute telling me to ‘Suck It Up, Buttercup” I want nothing more than to see you get out here and “Suck It Up”. Beware, these moments will come, you might feel angry, you might want to cry, everyone’s different, just shake it off and remember why you’re here. Keeping your own library of motivational mantras will help as well. My favorite: ”Push your limits & you will have none.”
  • Dress the part… Race day temperatures can vary, so set aside a couple options just in case. Most importantly, make sure you’re running shoes are worn in. One of the biggest rookie mistakes you can make is running on a new pair of shoes- talk about blisters, ouch! Personally, I don’t pack water on race day (there’s plenty of water stops along the way), but I will have a waist band for energy gels/gummies. Often, these aren’t offered until later into the race, and you may need them a few miles before or after that option becomes available. Also, don’t be afraid to pull out the vaseline or anti-chaffing stick, there’s no shame in being cautious.  
  • Rise & shine… This is where you need to know your body, it’s going to be a long day, so you want to get started on the right foot. For some, this might mean waking up even earlier than most, some runners prefer to get a warm-up mile in before the race (that’s not me). Regardless, when it comes to breakfast, avoid runny food selections, no smoothies, yogurt, or eggs as they don’t tend to sit well. Oatmeal is my go-to race day breakfast, I might add some chia seeds, or peanut butter for added fuel. If you’re in a rush, try to grab a banana with peanut butter or protein bar. And fun fact, there are two Clif Bar flavors that offer an added boost of caffeine– look for Cool Mint & Toffee Crunch. 
  • After party… Completing a marathon is huge achievement, so make sure to plan a celebration for afterwards. For many, this might be as simple as ordering takeout and resting for the remainder of the day, but If you have friends or family coming to cheer you on, plan ahead and make dinner reservations early. 
  • Finally, have fun!… Remember this is a celebration! You’ve logged countless miles training for this, you’ve already won & believe it or not, today is the easy part!

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I don't know about you guys, but this week flew by! Also, it officially feels like Fall in Chicago, and I'm not loving it. Bring back summer!

Regardless, this weather change had me reminiscing on our beach bootcamps. If you follow on social, you've heard all about this (special thanks to Ali for hosting with me!). We had a such a fun crowd, probably a bit too much sun, & a lot of heart pumping core work, before indulging in celebratory bevs to kick off the weekend. Unfortunately, our window for beach workouts has likely passed, but I'm considering an indoor pilates fusion class. Any takers?... 

Would love to get your feedback and start looking at some event times this fall. Let me know what kind of workouts you'd be most interested in seeing, too!

In the meantime, enjoy this quick snapshot of our last bootcamp & hopefully we'll get a couple more beach worthy days before Fall settles in. A girl can hope, right?...



Sweater, Pants, Bra - here / Shoes - HERE


Ever see that person who works out super hard once a week, but doesn't return until next Monday? Maybe you've been that person and you're frustrated knowing the effort you give, while lacking to see results. One of the biggest questions I get, is "How often should I workout?"

Let me start by emphasizing there's no magic formula. When clients come in for their first consultation, we don't workout, instead we chat through their goals, medical and exercise history, run through a series of movement tests, then jot down some measurements to measure their progress.  Bottom line, each and every one of us is so unique that what works for one is not a guarantee for the other.

That being said, two primary factors in any & all client success stories are water consumption and consistency. Consider the first a life-tip (we should all be drinking more water), but the second is your key to seeing results. 

In general, I recommend strength training a minimum of 3 times a week, and here's why...

Supercompensation is a term in sports science describing the process your body undergoes following a workout. Eery time you workout, you're essentially breaking down tissue, creating microscopic tears in your muscle fibers, (this is how you develop new muscle). When we do this, we send our bodies into a bit of a shock– call this the "Oh Sh*t" moment, as your body quickly reacts by not only recovering back to your normal fitness level, but overcompensating in anticipation of whatever you have coming next. During this time (generally a 72hr window), you're body is prepared to perform at a higher capacity. The key is to catch your next workout, while your body is still in that overcompensating state, so as to build on what you did previously and develop that upward momentum towards your goals. Similarly, if you fail to catch your next workout within that 72hour window, your body's performance capacity will slowly drop back to your original baseline, making it difficult to see results, hence that person who only works out once or twice a week & is disappointed by their lack of progress.

Have you found yourself in one of these two categories?

While there's no magic formula to success, strength training 3x a week with added cardio on off days is a solid guide. Below is a graph I drew up to help demonstrate this process. Please feel free to reach out if you have any questions. I tend to geek-out over this, so while I don't want to overwhelm you, I'm more than happy to help!

Glutes & Core

I always warn my clients they'll get sick of hearing me say "glutes & core". Despite that coveted peach & chiseled six-pack, these are the two most important muscle groups to train not only individually, but in unisen.

Your glutes & core are your two largest muscle groups, providing balance, control, and power. You cannot have one without the other; a strong core will only get you so far without a strong pelvis, and when performing a movement if you lose engagement of one, the other follows suit.

Below are some of my favorite glute & core exercises, all of which are easy to progress or modify as needed... 

As for this outfit- Abercrombie is kind of my guilty pleasure, which makes me feel 15, but surprisingly my 15 year old self never shopped there. It wasn't until a few years ago while Christmas shopping that I stumbled across their store and found some gems I couldn't turn down. Now, I'm always checking in, especially because they have the best sales– this bra is only $8!



Lay flat on the mat & pull one knee in to the chest, extend that leg out at approximately 45 degree angle. Squeeze your glutes to lift the hips. Keep your neck in line with your spine & your back flat, so as to not over extend (aka. don't arch your back). At the top of the movement, you should be able to draw a straight line from head to toe. 

To modify simply keep both feet on the floor. For an added challenge ditch the mat and lean up against a bench. Line up with your back against the edge of the bench at the bra-line. Keeping your back flat, you'll pivot on the bench with each lower and lift of the hips. 



Pro Tip: Keep your weight in the heels & reach back as in sitting in a chair. Keep knees behind the toes & only lower as far as you can keep that core engaged. The moment you start to fee that core give out, squeeze your glutes and press through the heels to standing. As you strengthen, you'll be able to increase that range of motion while maintaining proper muscle engagement. If you're feeling this in your quads or knees, your likely keeping the weight towards the front of your feet & not reaching back enough. Transfer weight to the heels and lead with the hips. 


Reverse Lunge 

From standing, reach back with one leg and lower the knee one inch above the ground in the center of your stance. You should see a 90 degree angle from hip to ankle on both legs. Press into the front heel and push back up to standing. Avoid kicking off the back foot. Keeping the weight in the front heel, your back leg should float back up to standing. If you're doing this right, you'll feel on one side of your glutes at a time.


Pilates Step Down

This is a modified pilates chair exercise. To start, place one foot on top of a bench, shift all of the weight forward onto that leg. Find your balance & engage your core. Keeping your upper body in place, and your back leg light as a feather, reach back and gently tap your toe to the ground, return to bench, gently tap the toe, and repeat. If you're doing this right, by 15-20 reps your glute will be burning out. 

Pro Tip: As with the squat, if you're feeling this in your quad, transfer your weight to the heel of that front foot.  


Brick Bug

Don't underestimate this simple movement, this is one of my favorite core exercises & a great replacement for crunches, since it doesn't apply any pressure on the neck. Begin by lying flat on the mat, bring legs up to table-top, and grip a yoga brick on one side between your knee and elbow. Rather than applying pressure down through the elbow, flex your foot (toe to chin) and apply pressure through the knee up toward the chest. The more your press up through that knee, the more you'll feel those lower abdominals engage. On the opposite side, extend your arm overhead and straighten your leg at a 45 degree angle. Only extend as far as you can keep that back flat to the mat. If you feel pressure in your low back, or notice it starting to arch, limit your range of motion & focus on straightening the leg, rather than lowering it. 



If you ever feel back pain in this position, the following instructions are for you. 

Start on your hands and knees, lift the knees off the mat, make sure your back is flat- there should be a straight line from head to toe. If you struggle keeping this form & feel your low back arch, tuck your pelvis toward your ribcage. Pull your weight forward just a couple of inches making sure your shoulders are directly above your hands. To fully engage your core, squeeze your glutes and  flex your thighs. The more musclsd you can engage, the better.

To modify, either lower down to your elbows, or drop down to your knees. For an added challenge, simply practice lifting one arm off the mat at a time. The key here is control, maintaining the hips in place, while transferring weight (aka. avoid that side-to-side sway).


Pilates Single Leg Stretch

Begin by laying flat on the mat. Pull your knees into the chest, peel your neck and shoulders off the mat & engage your core. Extend your left leg forward, & slide your right hand down your ankle, using the other to gently brace the inside of your knee. Switch legs & repeat for 10-15 reps. 

Pro Tip: Keep your shoulders down away from the ears & peel up off the mat an added couple inches.


Side Plank with Hip Dips

Turn onto your side, bend your knees slightly & place your hand under your shoulder. Press into your hand & lift the hips off the mat. Stack the shoulders, stack the hips, and find your balance. You should see a straight line from head to toe. In a controlled fashion, lower and raise the hips. 

To modify, separate the feet for a wider base of support. Additionally, you can lower down to your elbow and/or knees. Bend the knees at a 90 degree angle & lift the hips– you should see a straight line from your shoulders down to your knees.  



5 Tips for a Healthy Holiday // Feat. Fabletics

5 Tips for a Healthy Holiday // Outfit c/o Fabletics – To get your first outfit for just $25 here!

Happy Monday! The holidays are officially here, and starting Friday it'll be Christmas tunes all around. If you're anything like me, this can be a dangerous season for loading up on sweets and some of the year's best family recipes. Don't get me wrong, I am all for treating yourself, but the guilt I can do without.

As we head into the hustle and bustle, I want you to be at your best to enjoy the holidays, so while I'm no fitness expert, today I want to share five tips I've found helpful in keeping healthy over the holidays.

  1. Four Legs Go Further Than Two: This is the perfect time of year to grab a girlfriend and make a pact. No need to wait for a new years resolution, team up with a friend and commit to being workout buddies this holiday season. Whether meeting up for a group class or meeting up for a run, I've always found it harder to give up when with a friend. With two of you involved, not only will you keep each other accountable for showing up, but working out will be much more enjoyable knowing the pain and gain is shared. Also, if you're in anyway competitive, this is a great way for the two of you to push each other further. Keep in mind the holidays are bound to get hectic, so this is a great opportunity to be productive and guarantee some quality time with one of your girls.
  2. Get Ahead of the Game: Start now. Thanksgiving is on Thursday, and I promise you'll enjoy the holiday much more freely if you get a few workouts in before the big feast. There is no need to feel guilty when enjoying an evening with loved ones, so plan ahead, squeeze in an hour a day if possible and make it an investment in yourself. This rule applies throughout the month of December as well– if you know you won't be able to get to the gym on Wednesday, push yourself harder or give yourself an extra hour on Tuesday. You'll be sore, but you'll be ahead of your game plan, and that's the goal. Catching up during the hustle and bustle of holidays is far too stressful, and the boost of confidence you'll get from being ahead of the game is 100% worth the effort. Remember, investing in yourself is not a selfish use of time, but a way to better prep yourself both physically and mentally for work, family, and social responsibilities– your health is reflected in all aspects of life!
  3. Become a Morning Person: I am the least morning person I know, so trust me when I say, I understand your pain. That said, with holiday parties and gift shopping this is the safest bet that you'll get your workout in during this busy season. When trying to become a morning person every detail matters, and there are a variety of seemingly silly but effective ways to help get you there. For starters, wear your workout clothes to bed, or at least lay them out the night before. Plan everything ahead of time, and I mean everything: socks, hair ties, water bottle, protein bar, everything. If you're not a morning person, you will be in a much clearer state of mind prepping these items before bed, than your will in a hazy morning daze. I guarantee you are much more likely to get to the gym on time when not having to rummage through a dim-lit room in search of your shoes. Need some extra motivation? This is another great reason to have a workout buddy– you will be much more likely to roll out of bed if you know someone else also gave up their sleep and and is waiting on you at the other end. Additionally, try signing up for a group class. Many gyms have penalties for missed classes once you're already signed up, so adding that extra pressure could be just the trick.
  4. Log your progress: We all need pep-talks, and a Pinterest board is great place to start, but why not take it one step further and get a little more personal? One habit I've found to be surprisingly effecetive is tracking my monthly fitness routine. Hit up a class today? Simply jot the type and length of the class in a note on your phone. Went for a run? Jot down the date and length of your run. Seeing your work on "paper" is a great way to reference progress and watch yourself break limits. Again, if you're in any way competitive, you'll likely find yourself setting new monthly goals based on this data. While physical change can take time to show, this is a great way to track your strength and endurance. Keeping this information logged on your phone makes the task nearly effortless, so why not?
  5. Treat Yourself: Like I said, I am all for treating yourself, but why limit your treats to just food?... Eyeing a new workout outfit? Set tangible goals and reward yourself! Set aside a small budget each and commit to working out 5 time this week. If at the end of the week you've met your goal, the outfit's yours. Same goes for accessories. Need a new bag for carrying that change of clothes? Agree that if you get to the gym before work for a week, you've earned it. Trust me, if you're hitting up the gym as often as you'd like, you'll be sweating through some serious gym clothes and a new outfit can be just the motivation to get you back. That said, keep in mind that, as cheesy as it sounds, your time spent working out is it's own treat. I know it can be difficult to make time for the gym, especially when work and kids get involved, but this is a time to clear your mind, relax, be tech-free, and burn some steam, so while you may be dying in that group class, remember this is your time, and you're quality of life will be better because of it!

To shop more outfits like the one above, click here– the sports bras are awesome!

This post has been braught to you by Fabletics, however, all opinions remain my own. The integrity of this site is far more important to me than any compensation or brand partnership. – S