Should You Focus on BIG Muscle Groups in a Workout?

why focus on big muscle groups

I've been a personal trainer since 2004. Wow, has it been 10 years already? I guess so. So much has come and gone with fitness trends since then. And I'll be the first to admit, I have probably tried all of them, just for kicks. Heck, I've even been put through a body building program before, and I liked it! But times have changed (for me at least) and I no longer have time … [Read more...]

Fitness in 5 Minutes

fitness in 5 minute WOD

Well, Texas is starting to semi feel like that FALL. Which means cooler mornings. Which means I take my boot camp class outdoors for more than half the time. Oh they love me! Haha. Really though, this time of year I not only focus on FUNCTIONAL fitness class formats, but ones that switch your mindset from “I must workout for this long” to “oh wow, this is challenging but … [Read more...]

Join me for Strength and Sweat! A Plyometric Workout You can Do Anywhere


Let’s workout together today, shall we? In honor of WORKOUT WEDNESDAY, I thought I’d walk you through one of my outdoor strength and sweat classes with me. This week we are focusing on plyometric exercises that you can do ANYWHERE, no gym required. Okay, ready to begin? First, everyone gather promptly at 9am outside the gym. Grab a water (if needed) and a strength band … [Read more...]

Power Row Workout and Power O’ Giveaway


Ahh Happy Friday! Way to POWER through the work week! Today, I'm talking Power. Like my clever intro? Anyway, yes, power! Two kinds. First… my gym is loving the rowing machine these days. We’ve had lots of fun workouts incorporating rowing into the mix as well as several different challenges. I wanted to CHALLENGE you to try out rowing yourself, if you haven’t already. Go … [Read more...]

Why Barre Workouts WORK


Happy Friday! Glad we made it. Today I have convinced my lovely blend Jolene to write a second guest post on the Benefits of Barre workouts. Well after that post, I had the chance to stay with Jolene and take one of her classes. I adored it (and her teaching)! And I felt worked, but in a good way. I was intrigued by all the different classes they offered and how BARRE … [Read more...]

3 Cross Training Workouts & Allowing Mental Breaks


If there's two things that really gets on people’s nerves, it's bad weather and not being in control. So I can only assume a lot of us have been feeling a little annoyed the past few weeks. Yes? We might be stuck inside, training schedules and family routine go out the window, and we’ve had to " adjust.” And if you're like me, you've also been a little more connected to … [Read more...]

Burpees or Bust Challenge and Roundup #FFBurpee


Well, if you thought last week’s crazy Cotter workouts  round up were CRAZY,  this weeks workout roundup might be even crazier. I think I will blame this on the freezing temperatures. Makes me want bust out a Burpee to stay warm. But actually, the point of this post is to share a few Burpee challenges is going on. We have one at my gym reach 1000 GI Janes or Burpees in 90 … [Read more...]

Move it Monday: Core and More


Reminisce for a minute with me here. When was the first time you heard the word “core?” To be honest, I think it’s still a relatively new term, I could be wrong. I first heard the word CORE back in 2004 when I received my ACE Personal Training Certification. Before that (in college) I was all about the abs of steel videos. Okay and maybe some buns of steel too. The kiwi was … [Read more...]

New Year, New Word, New Workout


I can't believe it's been a whole year. A whole year since I wrote this post. You know the one word post, the no resolution post, the forward focus on in 2013 post. Oh yes, that post. My word for 2013 was nurture. I have to say, I think I did that quite well. Thanks to the slowdown challenge, I was able to nurture a lot. And it was needed. I'm hoping to continue that in … [Read more...]

Holiday Hills & Mizuno Wave Rider 17 Miles


There are 2 things that really KEEP me motivated during the Holiday/Winter months. One is a PURPOSEFUL challenge. I mean an honest to goodness body/mind/heart challenge. Luckily, my friend Heather just started one this week! It’s called the MOVE HAPPY challenge. Basically it’s finding out what gets you moving and makes you smile in the process. It also is a chance to give … [Read more...]