11 Ways to Be Healthy and Active During Snowmageddon

Apparently, the apocalypse is coming to the DMV. So, I figured I would share a couple tips to staying healthy and active while snowed-in.

I could give you eleven different ways to burn major calories in your apartment, but I am not going to do that. The challenge for this weekend, snowed-in or not, is to reframe what healthy means. It’s not about fitting in your workout everyday, no matter what. It’s about keeping a healthy mind, body and soul. It’s taking this time to de-stress from our crazy, everyday routines of exercising, work, family, friends, responsibility and obligations to other people and other things.

Take this time to recommit to self-care, self-love and creating healthy habits.

  1. Read this post on 10 healthy snacks to make while snowed-in.
  2. YOGA! There are tons of YouTube videos of challenging yoga practices for all of your goals. You can also download the Yoga Studio app, which lets you tailor your practice to your needs. AmandaBisk.com also has great 30-minute yoga sessions to download.   giphy-3
  3. Meditate. It’s not all about your body. Your mind is just as important. Turn off Netflix, put down the chips and dip and find a meditation to follow online that fits your goals. Trying to sleep better? There’s a meditation for that. Trying to get healthier, get a promotion, change a relationship, increase your self-worth, or just de-stress? There are great guided meditations all over the internet for anything you can think you. I personally like the guided mediations on melisssaambrosini.com, but warning to all the men reading this, you might want to just search Google.
  4. Clean your apartment/house. I don’t mean put away your pile of laundry that has been sitting on your chair for weeks. I mean do a deep clean of your house. Vacuum the carpets, scrub the bathtub, get the ceiling fans. This one is good for the body and the mind!giphy
  5. Dance party. Turn up the jams, turn off the judgment and rock out. Not only does this burn some major calories, it is guaranteed to improve your mood. (Note: If you’re not snowed in alone, check out the Triller app and make some music videos)giphy-5
  6. Make a vision board. Sit for 5 minutes with your eyes closed and think about what you really want. What are your biggest dreams and aspirations. If you couldn’t fail, what would you do? Now take that, and create a vision board that you can look at every day to keep you on track towards your dreams.IMG_3101
  7. Assess your kitchen. Never have time to really get your healthy eating habits started? Well, now is the time. Empty out those cabinets and throw away all the shit you have in there. You’re more likely to reach for refined carbs and sugary food when you’re tired and bored, so why tempt yourself?
  8. Challenge your roommate, significant other or whomever is snowed in with you. Loser does the dishes for a week or shovels the snow. Who can hold a plank the longest? What about a wall sit? Who can do the most push ups in a minute? Can you do a headstand? Who can do the most burpees in a minute? giphy-2
  9. SLEEP. We run our engines pretty hard everyday, and it’s generally inappropriate to nap in the middle of a workday at the office.  Try cutting out the caffeine for a day or two. If you don’t have anywhere you need to be, let your body rest naturally, and maybe this can even decrease your daily caffeine intake when you get back into your routine.
  10. Break out the old workout DVDs. If you’re going to be staring at the TV all weekend, you might as well be burning some calories doing it.giphy-4
  11. Maybe the most important tip of all. Enjoy yourself. Enjoy time with your spouse, boyfriend, girlfriend, parents, siblings, roommates, friends, pets, etc. Cook together, laugh together, play a board game, go play in the snow. Nothing keeps you healthier than enjoying the small moments in life. Jen-Wheeler-Snow-Man
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Random Playlists

Hey Homies,

I haven’t posted in a minute, so I figured I would post my last three SUPER RANDOM Spin playlists. They’re a mix of old and new, tried to incorporate all types of music from country, to dubstep, to rock, to rap. Spin-Cropped

I’m also working on a post about the amazing humans I do Boot Camp with three mornings a week. Thats’s coming your way soon.

Songs I’m feeling right now (new and old): I Don’t Really Care by Kalin and Myles, Becoming Insane by Infected Mushrooms, Heartbreaker by MSTRKRFT and John Legend and Marvin Gaye and Get It on to cool down to.

Ride 1:

Above and Below: The Bravery

All Day and All of the Night: The Kinks

All or Nothing: Fake ID

Becoming Insane: Infected Mushrooms

Bills: LunchMoney Lewis

Don’t Stop the Music: Bart B More

Don’t Turn the Lights On: Chromeo

Girl All the Bad Boys Want: Bowling for Soup

Jump: Kris Kross

White Noise/Red Meat: Dada Life

Superstar: Aeroplane

Tilt Ya Head Back: Nelly feat. Christina Aguilera

Mr. Birghtside: The Killers

Be My Escape: Relient K

Low: Flo Rida Ft. T-Pain

Leon On: Major Lazer & DJ Snake

Marvin Gaye and Get It On: TnT Bass

Ride 2: 

Aint No Rest for the Wicked: Cage the Elephant

Heartbreaker: MSTRKRFT (feat. John Legend)

Cross the Dancefloor: Treasure Fingers

Ballroom Blitz: The Sweet

Call 911: Florrie, Bart B More Remix

Bodywork: Bart B More & Tommie Sunshine

Fix You: Coldplay

Right Now: Akon

The Other Side: Jason Derulo

Come With Me Now: KONGOS

You’re So Beautiful: Empire Cast

Paralyzed: The Used

Wonderwall: Oasis (cool down)

Ride 3:

Love Me Like You Mean It: Kelsea Ballerini

Work This Body: Walk the Moon

Untouched: The Veronicas

Until You’re Mine: Demi Lovato

I Don’t Really Care: Kalin and Myles (My New Fave!)

Love Like Woe: The Ready Set

Don’t Want to Miss a Thing: New Found Glory

Trampoline: Kalin and Myles

Trouble: Gloriana

Worth It: Fifth Harmony

Heels Over Head: Boys Like Girls

Where’d You Go: Fort Minor

Until Next Time,

-MB

Riding a Bike is not like Riding a Bike

On Saturday, I took my new road bike out for the first time. Today, I fell off my new road bike for the first time. Back in May of this year, I completed a century ride with my Dad, other than testing out the bike I borrowed for about 15 miles the weekend before, the 108-mile ride from Babylon, Long Island to Montauk was the first time I road a bike outside in 3+ years. Bike Shoes

I borrowed my mom’s friend’s bike, wore indoor soccer cleats because the pedals only had straps, and said “here goes nothing”.

Mile 1-25: My legs were dying, and I was confused why everyone else was just cruising. Then, I started playing with the gears a bit more and realized I had been on the toughest gear the whole time.

Miles 25-50: I was reading every Welcome to X Town Sign trying to figure you ifI knew anyone who lived near by and could pick me up. Also, it was absolutely freezing and pouring rain.

Mile 50-75: Straight chillin’. Got my second wind.

Mile 75-108: Complete Euphoria.

I was hooked. So, naturally, I got a badass bike. I call it the Dark Knight. I rode it for the first time with cycle shoes and all Saturday morning with my Dad– a pretty seasoned rider at this point.

I practiced clipping in and unclipping in the parking lot. I was pumped and ready.

“You ready to go?” asked my Dad.

“Yeah, let’s….” and over I went. I tried to clip in too soon and just tipped right over, landing on my left hip, bracing myself with my left hand, and getting sandwiched between the pavement and the bike. This, I remind you, was in the parking lot before the ride even started, seriously discrediting the phrase, “it’s just like riding a bike.”Ice

Then I rode 20 miles with my kick-ass Dad on some pretty tough hills. Now, I am icing my hand and mourning the loss of burpees and pushups from my life for a week or two.

All for now you fitness beauties…

– MB

Bodyweight Workouts with Mama Bear

Mom Adam Liv
Mom on the left, Adam on the right, Olivia living the life.

I promised y’all a bodyweight circuit with my brother and Mom, but the day after those killer sprints, Adam and I decided to do them again. What doesn’t kill you…blah blah blah. It was awful, but felt oh so good when it was done.

Yesterday, I brought my mom through 4 rounds of circuit training. Each round was five minutes, and for the fourth round, you chose which circuit you wanted to repeat. (Adam hurt his quad and starts preseason soon, so he is taking it easy to recover.)

*Shameless Plug: Some of these exercises were inspired by the wonderful, strong and awesome Nina Elliot, my amazing boss at TRUE Health and WholenessTRUE shirt

Below is my circuit, my mom’s, which is a bit modified (no jumping, burpees, etc) follows mine.

Round 1: Legs

– Jumping Lunges 20x

– Burpee to tuck jump 20x

– 25 mountain climbers

– bodyweight squats 10x

Round 2: Arms

– Pushups ladder: 1 on knees, 1 on toes, 2 on knees, 2 on toes, to three and back down (courtesy of Nina!)

– Seated Tricep Dips 10x

– Uneven push ups (right hand in front of left, then switch) 5 e/a

Olivia Rae!
Olivia Rae/Weight for Exercise

– Push Press with a 7 1/2 month old child who was crying and getting restless in her bouncy seat watching us workout–> these turned into diamond pushups once she settled.

Round 3: Abs

– High plank, knees to elbow 1 e/a

– Quarter Squat, dumbbell front raise to row

– Slow cross crawls 10 e/a

– Power Tuck Jumps 10x

Mama Bear’s Circuits: Mom repeated arms/abs for round 4

Round 1: Arms

– Lateral plank walk, pushup on knees, lateral plank walk back down the mat, push up on knees. Repeat 3x

– Thrusters, 10 lb dumbells 10x (I know I said bodyweight, but weights make my mom feel cool and strong!)

– Seated tricep drips 10x

– Single Arm, Bent Over Row with 10 lb dumbbell 8x e/a

Round 2: Legs

– Walking lunges holding dumbbells 8x e/a

– Squat, Squat Jump 8x

– Sumo Squat 10x

Round 3: Abs

– Half Burpee, Fire Hydrant e/a side 5x

– Slow Cross Crawls 20x

– Quarter Squat Straight Arm Dumbbell Raise to Row 10x

Kaysey with the first catch of the day!
Kaysey with the first catch of the day!

Then, I made some Flax and Grain toast with avocados and an egg white, had some Kombucha Tea and headed out to teach my niece and nephew to fish. It was a wonderful day!

Until next time,

– MB

No More Excuses

There are so many excuses not to exercise. No equipment for strength training, no sidewalks or shoulders on the road for running, and I’m too tired are just not valid excuses.

My Current Situation

Adorable, amazing house in Red Hook, NY
Adorable, amazing house in Red Hook, NY

I am at a house in Upstate New York with my family. When I say Upstate, I mean no cell service, backwoods, 25-minutes to the nearest grocery store Upstate New York. It is absolutely beautiful. We rented a house at the end of a LONG, HILLY, GRAVELY driveway with a pool, tennis court, bocci ball and horseshoe court (or as my brother just said, you should call it a horseshoe arena), a pond and wonderful people I call my family.

The Problem

I rarely have the urge to go on a run, just like Paige rarely has the urge to pick up weights. Today, though, I was feeling it. I was so exited to get up to this house, work for a bit and then go on a nice, long run. The problem is that about every 200 ft, there is a deathly curve in the road and you seriously cannot see what is 5 ft on the other end of the curve. So running in the street is out.

Bacci Arena (Horseshoe Arena just underneath this)
Bacci Arena (Horseshoe Arena just underneath this)

My mom brought ten pound weights, which is more than enough for a killer workout, but like I said, I really just wanted to get a run in.

Enter: Adam

Adam is my oldest brother, an Assistant Men’s Soccer Coach at Butler University and a bit of a crazy person when it comes to exercise. So, after already running this morning and playing about an hour of tennis with my other brother Danny, he suggested getting a workout using the driveway.

*Please see description of driveway above. Read it again, but this time in a louder-than-appropriate voice and the tone you’d image the Devil to use when speaking.

The Workout:

Find a friend. Jog down the .3 mile-long driveway. Look up at the hill in front of you. Think unpleasant thoughts. (Adam described this as the opposite the feeling you get when you are super pumped to ski a double black diamond, then you get to the top and think about how stupid an idea this was) Change those unpleasant thoughts to positive, motivational, YES YOU CAN thoughts. Take off up the hill. Curse at each other the whole way up. Walk back down to recover. Repeat as many times as you can, then do one more.

The top of the driveway, where we finished, which seemed to get further and further away
The top of the driveway, where we finished, which seemed to get further and further away

The Finisher

5 Minutes of arms: Push ups 10x, Tricep Dips 10x, Plank Up/Downs 10 e/a

5 Minutes of abs: Slow Cross Crawls 20 e/a, Reverse Planks 10x, Side Plank Pulses 10 e/a.

Pro Tip: 

Bring bug spray with you to do the abs and arms.

I am currently working on tomorrow’s circuit training for Adam and I to do. There MIGHT be a guest appearance from my mom, in which case, I’ll explain the workout and all the ways you can moderate it for your fitness level. Until then, over and out fitness peeps.

– MB

Summer Spin Favorites

As a Spin instructor and all around music lover, I am a firm believer that a playlist can make or break your workout. So, I want to invite you all into my world of music. I will post all of my playlists here. If you have any questions, suggestions, comments, etc, shout at me on Twitter: @mollybruh or drop me a comment below! Spin Ride details: Mix of Endurance, Strength and Speed. Endurance: Keeping the same pace for extended period of time. The better your aerobic base, the better the rest of your ride will be! Strength: Includes hills and jumps. Speed: Flat road to moderate resistance, all out sprints. I hope you enjoy the tunes! Warm up: House Party: Sam Hunt Workout: Work This Body: Walk the Moon Are You Gonna be my Girl: Jet Booty: JLo, ft. Pit Bull Verge: Owl City ft. Aloe Blacc Waiting For Love: Avicii Jump: Kris Kross Fight Song: Rachel Platten King of Africa: Douster Whistle While You Work It: Katy Tiz Geronimo: Sheppard Runaway Baby: Bruno Mars It Girl: Jason Derulo Go Big or Go Home: American Authors Honey, I’m Good: Andy Grammar Cool down: Good For You: Selena Gomez Who You Are: Jessie J

It’s Your Workout

What’s up everyone? Becca and Paige kicked off this blog with awesome posts about creating their healthy lifestyles. I encourage everyone to check those out, because they are smart, wonderful and very different ladies with unique perspectives.

Sunrise, awesome people, sweat and tons of love.

For my first post, I would like to say something pretty obvious: Your Workout is Your Own. You might read that and think, well duh. But, here’s what I mean.

Too often, we (especially ladies) compare ourselves to others. Notice in Becca’s post, when she said “find your motivation,” she didn’t mention anyone else. It’s your motivation; do it for yourself.

Too often we look around the room and see everyone else’s strengths and only our flaws.

Too often we say beauty is on the inside and worry more about the outside.

Too often we chase after what we don’t have instead of honoring what we do.

Being a competitive athlete my whole life, it was only recently I learned that it’s okay to slow down. Every workout doesn’t have leave me completely exhausted.Every workout doesn’t have to be perfect. Every workout doesn’t have to be a competition with the person next to me. This is a still a work-in-progress, to say the least.

It’s your body, and it’s beautiful. It’s your health, and it’s your most important asset. It’s your life, and you only get one. It’s your workout, and you’re doing great.