FUN INDOOR CYCLING WORKOUT

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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Black Friday Workout & Why I’ve Been Away

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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Two Quick Workouts (You Can Do Anywhere)

Happy humpday!  I never get tired of saying that and I totally should.  It gets me loads of eye rolls.  Too bad, right?

Since this week is about stopping negative behaviors and starting healthy actions, I thought it would be fitting to give you two challenging and effective quick workouts that you can do anywhere.

Back when I worked in an office, I was always so busy and felt like the only stretching or exercising I could fit in was walking back and forth to the shared printer!  It’s critical (and research shows) for people who have ‘desk jobs’ to take breaks from sitting and take in some much-needed movement.  I should have taken breaks to fit in mini workouts to keep my energy levels up and improve my focus and mood.

These two workouts could easily be done on a break (if you’ve got the space)!

Even if you’re short on time and motivation, you can manage one or two quick workouts, right?  That’s like one-third of an episode of your favorite show (or maybe less).

I am going to share with you, two quick workouts that require no equipment other than your body to do!

(Even though I am a certified personal trainer, please check with a physician before participating in this or any exercise program. )

 

Workout 1:  10 Minute Total Body Workout

10-minute-total-body-workout-2-quick-workouts-HIIT

 

Workout 2:  10 Minute Cardio Workout

10-Minute-Cardio-Workout-HIIT

Too often people get caught up in thinking that if they don’t put in at least 25-45 minutes that they are not getting an effective workout.  I say the most ineffective workout is the one that doesn’t get done.  Fitness, as we all know, is the result of all of your efforts and defined as, “the condition of being physically fit and healthy.”  If you’re pressed for time, getting in one of these ten-minute workouts will get your heart rate up, boost your metabolism, and help you develop lean muscle mass.

Whether you’re at a level of putting in 5 or 90 minutes right now is irrelevant, it’s getting your body moving and working up to a level (and habit) where it becomes a priority and a regular part of your day.

Here are examples of some of the exercises listed in this post.

[Tweet “Pressed for time or looking to ease into a fitness habit? Two Quick Workouts (That You Can Do Anywhere) #FitFam #SweatPink #FitFluential via @BeetsPerMinute”]

What’s your favorite quick workout?  Would ten minutes a day be something can commit to starting your fitness journey right now?

 If you’re interested in online training with me, please contact me at ecampbellcpt@gmail.com or visit here.

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