aerobic endurance indoor cycling workout with playlist

Happy May!  It’s been sunny in Glasgow for the past four days.

After living here for over two years now (I know, I cannot believe it myself), it is evident to me that May is probably the best month weather-wise in Glasgow.  In other words, it rains the least.  Having said that, it will probably rain the rest of the week!

I am still not completely over bitching about the amount of rain and gloom there is living in Scotland.  Obviously.  So, I am always super grateful for indoor cycling/Spinning workouts.  You still end up wet at the end, but it’s just your sweat and not the rain.

Too much?

A friend of mine requested that I post more indoor cycling workouts (with playlists available on Spotify) that she can bring to the gym.  So, because I am such a good friend, I have decided to add a new indoor cycling workout each week for the next 12 weeks!

This week’s ride is an aerobic endurance ride called “hills and valleys” – and it’s really fun.  The ride will take you through a series of challenging climbs and recovery flats that will make you feel like you’ve spent the morning/afternoon riding through a scenic, hilly countryside setting.

This ride can burn up to 700 calories and will build up strength and endurance.

Add this workout to your weekly routine 2-3 days and start to see and feel the results!

Get the Spotify playlist here.

Pin this workout to take to the gym with you!

aerobic endurance indoor cycling workout with playlist

Will you try this workout?  Let me know if you do!

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Express-Upper-Body-HIIT-Workout

Happy Wednesday and April!

I am still battling my illness from the last post, and it has been so bad, that just when I think that I am on the mend and try to exert myself, I end up sick again.

So, I’ve been going, even more, stir crazy than the last time I posted.  In fact, I think that I only left my apartment about two times last week. And what’s more, it was decent and sunny here in Glasgow.

C’est la vie.

Because I’ve been feeling so crummy, I have been spending a lot of time putting together workouts to jump back into once I can get my workout on again!

I am a big fan of HIIT and strength workouts.  I love that they give so many great benefits the heart rate up and also incorporate quick circuits with resistance training and bodyweight movements.  Combining HIIT and strength is a great way to get an excellent workout in anywhere from 10-30 minutes.

Who doesn’t have time for that, right?

This workout includes:

  • 3-minute warmup (treadmill, dynamic movements, etc.)
  • Four 5-minute HIIT circuits
  • 2 moves per circuit
  • 1 minute of rest between circuits
  • 2-minute cool down including static stretching

You will need:

  • A mat
  • Set of dumbbells ranging from 3-15 lbs 
  • Interval Timer

Express Upper Body HIIT Workout

Upper-Body-HIIT-Workout

 Give it a try and let me know what you think!

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Lucky 7s Black Friday Workout

I hope those of you who celebrated Thanksgiving had a good one.  I did not celebrate this year, and it was depressing, but I live in the UK now, and it’s not a thing here.  I couldn’t even find a turkey.  Apparently, they exist in greater frequency after December 1st.

Interestingly, Black Friday IS a thing here.  I guess Black Friday is a happy thing?  Unless you had to work at 4 am today.

Black Friday is not my thing – it’s kinda gross, in my opinion.  You can read all about how I feel about malls, department stores, and shopping here.

Did you miss me?  Did you notice?  It’s okay if you didn’t, it’s been a minute, and there has been much else of greater importance going on in the world.

So, for those of you who might be interested/noticed my absence, you might be wondering why?

To sum it up… 2016.

If you follow me on Instagram or IRL or whatever you know that my thoughts on this year can be summed up in two words:  DUMPSTER.  FIRE.

Ugh.  I’m going to be real right now because that’s me.  I have been avoiding blogging (on all of my blogs) over the past 5-6 months because, quite frankly, I couldn’t deal with the shitshow of the election and the atrocities taking place in the world.  I’ve been super discouraged, angry, and, if I’m honest, DISGUSTED.

I talk about positive thinking and empowerment.  I believe in these things significantly.  But I cannot deny that it’s been tough to wade through the dumpster fire without getting burned.  We have to put it out.

I wear my heart on my sleeve.  I also wear my conscience on that sleeve.

It’s difficult for the things going on in the world to not leak into how I feel about literally everything around me.  It’s been tough to worry about creating content when I’ve wanted to shout from the rooftops about things that have been, as Michelle Obama says, ‘shaking me to my core.’

However, throughout all of this year, I have remembered that there are a lot of good people in the world and that I cannot let the focus of the bad apples and negativeness cloud my entire life.

In other news, I am back in school.  I am pursuing a new degree (to add to the collection) in an attempt to find new career opportunities here in Scotland.  I don’t know what to expect between Brexit and the recent election, but I’m remaining optimistic and hoping for the best.

NOW for better news.  I have been working on a new fitness jumpstart program which is a sign that I am getting on with things, and I will not continue to let the uncertainties of the world cloud my days.

I am aware that my privilege allows me to do so and I do not take this for granted.  

Here’s a post-Thanksgiving quick and effective workout – check it out, share it, etc.!

Sweat out some of the drama with me!

 

Lucky 7s Black Friday Workout

How have things been going for you? Are you ready to send 2016 off and welcome a new year?

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upper-body-cardio-boot-camp-workout

Happy Monday, guys!  I know I’ve been a bit MIA, but it’s because I have been expanding my writing career over the past two months.  I have been contributing my writing to some new sites (including my first published Huffington Post essay!).

I also started a second blog, which is quite different from this one.  It’s called ErIntuition, and it’s a much, much lighter side to yours truly.  It’s not a blog about wellness; it’s just a place where I blow off steam and talk about things like hair, tv shows, and anything that comes to mind.

I love writing about fitness, mental health, and nutrition, but I’ve got another side to me that sometimes needs to blow off steam and I thought this blog might not be the best place for it.  If you like my sense of humour, however, you should give it a read!

Anyhoo, back to today’s post!  I’ve been super duper busy, so my personal workouts have become a bit more intense and fast-paced.  Honestly, even trainers get the blues and winters are just the damn pits.  I don’t know how the weather is where you are, but here in Glasgow, I am so over it.  It’s cold, rainy, windy (I’m talking, like, Dorthy’s house is about to fly to Oz windy) and just slippery.  I love doing my workouts outdoors, so, for me, this weather is just awful!

For this reason, I have created a series of 25-minute workouts that can be done indoors with little space and equipment.  These exercises may look simple enough, but they work up a serious amount of sweat and burn a phenomenal amount of calories.  Today’s workout is an Upper Body + Cardio Boot Camp workout.
Bootcamp Cardio Workout

[Tweet “Need a quick and effective indoor workout? Try this Upper Body + Cardio Boot Camp Workout #FitFluential #MondayMotivation via @BeetsPerMinute”]

 

Please consult your physician before starting this or any workout program!

What’s your favourite weatherproof indoor workout?

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Happy Monday and start and day 8 of my February Daily Intention Workout Challenge!  I hope your first week of February was a great one.  We’re into week six of 2016, and I know I keep saying it, but wow — time is ‘a flyin’!

It is health that is real wealth and not pieces of gold and silver.

Mahatma Gandhi
Ahh, Gandhi.  You cannot argue with the wisest of souls.  Let’s face it, many of us put our health below the number one spot on our “list of priorities”.  It’s crazy, right?  Without our health, it doesn’t matter what else we have.
Health should always be our priority.  I’ve been there (and I still struggle) when we don’t make it our priority, the universe finds a way of making it so.  Don’t believe me?  What happens when you don’t sleep enough?  Your body will not go on without necessary rest, and you crash.  What happens when you fuel your body with junk food?  Your metabolism becomes your worst enemy; your body cannot supply you with useful energy, and you crash.   What happens when you’re stressed out?  Your cortisol levels skyrocket, you can under or overeat, and you (say it with me) crash.  
When our health is compromised only then do many of us make bargains to take care of ourselves better.  After a bad hangover, we swear off drinking.  After a bad cold from killing ourselves to meet a demand, we swear to work on our life/work balance.
So, since we’re becoming such radical thinkers, today’s intention is health.
Do you eat and move mindfully?
How do you practice self-care?
Do you make decisions that will improve your health or hinder it?
Let’s break the cycle of nurturing our bodies and minds only after we’ve depleted them of their essential needs.  Make healthy choices now.  Ask yourself the question “how will this choice/action improve my health” every single day.
I’m not suggesting you should stop enjoying your life, I’m proposing that you make enjoying your good health your priority.

Today’s Daily Intention Workout.  Day 8:  Health

Daily Intentions Workout, #AlphabetWorkout

[Tweet “Daily Intention Workout #8 — Is your health your greatest wealth?#FitFluential #Health #MotivationMonday via @BeetsPerMinute”]

Daily Intentions Workout Challenge

What’s one healthy choice you made today?

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