Beach yoga workout for strength AND #DISHTHEFIT link-up

sarah jump

Hi! Today I am excited to link up with a new, super awesome blog I discovered through the SweatPink ambassadors facebook page – The Fit Switch. She has teamed up with the Fit Pepper to host The Fit Dish Link-Up – which, as you may have guessed, the link-up is about FITness!

So if you are a fitness blogger, join in and #DISHTHEFIT! And if you are a reader, hop on over an dig in!

The-Fit-Dish-Link-Up-dishthefit-300x300Since I am in denial that fall is in the air (and I took a late vaca to the beach this year), I am sharing a beach yoga workout for strength (and stretching too!)

I love to incorporate yoga into my Core and Balance classes, after all, that is a BIG part of yoga! And anything that strengthens and stretches is A-ok in my book too.

The beach is a great place to yoga. In fact, there was actually a couple girls doing more relaxing yoga down the sand a little ways. Unless I am in a yoga class, I have a pretty hard time slowing down and just holding poses and focusing on breathing, so the bootcamp instructor in me came out and I had to include some push ups in this yoga workout below. Push ups are like planks if you do them slow enough, right!?!?

So. whether you are at the beach, on a mountain, or in your living room, take a few minutes and try this workout to improve your strength, posture, and flexibility!
beach yoga strength workout

Chair Pose - Hold for 30 seconds

Strengthens the ankles, calves, quads, glutes, and spine
Stretches shoulders and chest
Reduces flat feet

Warrior III 5 poses on each side, hold for 15 seconds

Strengthens the ankles, legs, shoulders, back, and core
Stretches the calves and hamstrings
Improves balance and posture

Push Ups - 10 reps

Strengthens arms, shoulders, chest, back, and core
Improves cardiovascular endurance

Warrior II Hold for 30 seconds

Strengthens the ankles and legs
Stretches the ankles, calves, groins, chest, and shoulders
Relieves backaches, especially through second trimester of pregnancy
Therapeutic for carpal tunnel syndrome, flat feet, osteoporosis, and sciatica

Crow Pose Hold for 30 seconds

Strengthens wrists, arms, shoulders, and core
Stretches the upper back and opens the groins

And here are just a few more fun, beach pics for ya! :)

snouts trottin

Scouty trottin’ on the beach in the morning light #SoPrecious


Selfies after sunrise

ninja jumps

We love our jumping pictures! {me and my brother}

jump take 2

Jumping at the same time is hard! {my sister and niece}


Being at the beach all day and all that jumping makes you hungry for lunch!

bottlencork menma

And thirsty for some orange crushes at Bottle & Cork with ma

 Note: I am not a yoga instructor.  Sources: Yoga Journal

Keep in touch, please….with a cherry on top!

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The Kettlebell Workout for when you don’t have a kettlebell – My first YouTube video!

yoga on the beach

Hello and happy Saturday!

I am wishing I was back on the beach like last Saturday! Only one more week of summer left and fall is in the air around here in Pennsylvania. Rainy days like today are good for things like catching up on blog reading, writing posts, putting together training schedules and class formats for the upcoming week, and studying the human body – all of which are on my agenda today!

So, when I first started blogging, I envisioned making a bunch of kick-butt workout videos. Well, here we are 2 years later and that has not happened! Don’t get me wrong, I filmed a few here and there over the years, but I never felt they were good enough to post. It is harder than I realized to not fumble over your words in front of a camera and to have good form throughout a whole workout and to just not look ridiculous!

Also, since I am a one woman team, sometimes two if I can get a friend or family member to take pictures or film me, these ‘low-budget’ films (and by ‘low-budget’ I mean ‘no-budget’) are probably never going to be as ‘perfect’ as I envision them! But, they are not meant to be perfect really… if one person gets a great workout or learns a new exercise or is inspired, then my goal has been reached!

Although, I will say, hopefully I do improve because you will notice that I am talking a mile a minute in the beginning of this video, haha! My sign off could use a little work as well, I laugh every time I hear myself! And the sound isn’t the greatest, but oh well, it is not a bad start! :)

If you do this workout at home or at the gym, and you to it correctly by having good form and engaging your core muscles, you will be feeling it! I filmed this abbreviated version like 4 times before I was satisfied enough to keep it and I was definitely TIRED! Side note: That is one way to get a good workout in…try to film yourself and then keep redoing it because one little thing wasn’t exactly how you wanted it to be!

I made another little core video last week while on vacation, which is KILLER in and of itself, but after filming it multiple times in a row, I was exhausted!! I will show that later, I still need to do a little editing!

For this workout below, you just need one dumbbell, anywhere from 10 to 25 pounds, depending on your fitness level and how hard you want to push yourself.

Full Body Kettlebell Workout with One Dumbbell

Full Body Kettlebell with dumbbell


Watch an example of each of the exercises:

Have you ever made a workout video? Any good editing programs or tips you can recommend?? I just used to YouTube, but the options were limited.

How do you spend rainy days?

Are you ready for fall?

7 random facts + 15 very inspiring bloggers

Hello and happy Monday!

I have been getting my vacation on at the Delaware beach this past week! One of my fave things to do at the beach is wake up early and watch the sunrise, go for a run or walk, and enjoy a cup (or two) of coffee in the wee morning hours!

sun set Sept 2014

While I was there enjoying some sun, salt water, relaxation, and family time, I saw a tweet from Jen over at Burpees for Breakfast who nominated me for “The Very Inspiring Blogger Award”!

I love Jen’s blog because she posts killer pictures and workouts, writes very honestly, and is a new bootcamp instructor!

I think this award is especially cool because not only do you get to learn 7 totally random facts about a blogger you follow but you get to check out some of her fave blogs, which you know are going to rock if she likes them!

This is a fun way to celebrate bloggers and spread the blog love, while getting to know some randomness about me I suppose!

Inspiring Blogger Award Rules:

  • Thank and link the person who nominated you –>  Jen at Burpees for Breakfast
  • List the rules and display the award.
  • Share 7 facts about yourself.
  • Nominate 15 other blogs you enjoy, and let them know you have nominated them.

7 Random Facts


1. I have one sister and one brother and two nieces and one nephew.

2. I changed my major 3 times in college (but still graduated in 4 years!) – from Special Ed to Athletic Training to Sports Management.

3. One of the requirements of my Sports Management degree in college was to attend two Pittsburgh Steelers games and help with various jobs (mostly food service and clean up). I hated it so much that after serving hot dogs and cleaning up ketchup and mustard for 5 hours, I decided that this is NOT what I am paying to go to college for and told my adviser that I would rather get docked a grade than have to go back for the second game! And that I did!

4. The only bone I ever broke was a pinky when I was 10 and caught the softball wrong – I finished the practice out though!

5. My dad was in the Army when I was younger and we lived in Germany, Maryland, and Pennsylvania, before settling down in PA when he go out.

6. My all time favorite TV show is “Friends”.

7. (In remembrance of September 11 this week) I was a freshman in college on a bus with my soccer team to Slippery Rock to play in a game when the planes crashed into the World Trade Center and another about an hour and a half east of our school. We turned the bus around and the game and school were cancelled that day.


15 Inspiring (health and fitness) Bloggers:


After a long, hot bike ride, I was so happy to come home to Georgie’s blog birthday giveaway package she sent me!

1. Georgie at In It 4 the Long Run (who I also recently won a really awesome giveaway from!)

2. Alison at The Fit Chronicles

3. Ashley at A Lady Goes West

4. Jena at Little Green Running Shoes

5. Rebecca Jo at Press On and Run

6. Hutch at Running Hutch

7. Kait at Chickadee Says

8. Nikki at Grab Your Kicks

9. Whitney at To Live and Diet in L.A.

10. Sunnie at Modern Girl Nutrition

11. Katie at She Rocks Fitness

12. Renee at Bendiful Blog

13. Katy at Katy Widrick

14. Brittani at Grit By Brit

15. Chris at C. Fluck Training

burpees for breakfast


And, of course, pop over to Burpees for Breakfast too,
because Jen really is an amazing and inspiring gal
and her blog is one of my faves to read!


While these bloggers all have a wide variety of talents ranging from…

taking gorgeous pictures (Modern Girl Nutrition),
kick-butt workout and yoga demos (Burpees for Breakfast and Chickadee Says),
exercise videos (Grit By Brit),
healthy and fun recipes (In It 4 the Long Run, Modern Girl Nutrition, and Chickadee Says),
thorough fitness research (C. Fluck Training),
cutting edge fitness trends and classes (A Lady Goes West, The Fit Chronicles, Little Green Running Shoes, and To Live and Diet in L.A.),
business and blog tips (Katy Widrick),
making readers laugh (Press On and Run),
and writing honestly while keeping fitness/running fun (Grab Your Kicks, Running Hutch, She Rocks Fitness, and Bendiful Blog)

…they are all extremely knowledgeable, inspiring, and passionate about healthy living, and I recommend checking out each and every one of them! :)

Keep in touch, please….with a cherry on top!

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How to build Fitness Self-Efficacy

There is no question that self-efficacy is very important, if not the most important, when it comes to sticking to a fitness program!

Self-efficacy is the extent or strength of one’s belief in one’s own ability to complete tasks and reach goals.

My dad and I after a 5k a couple years ago!

My dad and I after a 5k a couple years ago!

Continue reading

Confessions of a Group Exercise Instructor


While I would hardly consider myself an expert in leading group fitness classes (give me another 20 years for that!), I have had the opportunity to teach quite a few fitness classes at various locations to a variety of people over the past 3.5 years or so. Continue reading

What I have learned in my first year of my 30s…

I had a birthday this past week. Since I have an August birthday, I got spoiled with not having school on my bday and have taken the day off work every year since college!

So that I did, with the intention of going to the pool. But it was really windy and rainy all day. So after breakfast with my dad and sister,  I took a nap instead!

Luckily the rain stopped in just enough time for some margaritas with my sista and friends outside on a patio!

bday celebration shh_fit_happens

Continue reading

5 Ways to improve a common #RunnerProblem (Tight Muscles!)

Pre-run on trail

If you read my blog, you may know that I am not really a hard-core runner, but I do enjoy a nice jog now and then! You may also know that I teach group fitness classes. In my classes, I have a few regulars who are avid distance runners. I see a common issue in class with many runners (and non-runners). This issue I am speaking of is tight musclesContinue reading