shake it off

Oh helllllllllllllllooooo,

Fancy seeing you here, especially since I hardly come around these parts anymore. Summer, you're rough on the blog. Be more gentle would you? Anyway, here are some things going on in my life the past week and a half.

//The gym is officially open as of yesterday. It was a mad house. Over 2,200 members came on the first day and they are expecting even more today. Here we gooooo. On Saturdays I even get to teach an Adventure Racing Conditioning class. How cool does that sound? So far I love the gym and I love the people I work with. Plus, the facilities are beautiful. Now I just need clients who will want to train with me! 

//Highlight of my weekend was two fold - for the few hours I wasn't working at the gym I got to spend time with not only my college roommates, but also a special blog friend of mine came to visit Jessi and I. I think after this weekend we have convinced her to officially move to Portland. Our plan is working. Soon Jessi and I will take over the blog world. I have been blog crushing hard on Mackensie for a hot while now and I am so happy she finally came to visit. Now if we can just find her a job here in Portland, her and her puppy will be good to go. 

ps. can you spy the creeper in the background of this picture? 

//Today I had a Naked Green Smoothie after my morning workout and I didn't realize it had garlic in it. It is kind of weirding me out. Not a lot of garlic, but definitely enough to notice and it's too much for me before 8am, I think... I don't know why I just felt the need to tell you that, but I am currently trying to finish the drink and it's throwing me off.

//This little league coach almost made me cry, in a good way. 

Lastly, I hate myself for liking this song as much as I do. I am a TSwift hater for the most part, but I can't quit this song. 

Who am I? Where has my good taste in music gone? I must be sleep deprived....


Cheers!!

<3 BB

exciting news

So fun news guys, I recently got a job as a personal trainer at a new gym that is opening up by my house and I am super, super excited. I have kept it on the down low while interviewing just in case I didn't get the job. No one would have wanted to hear about a job I didn't get. Now when I say gym, I  don't mean your standard gym. The place I will be working at is fabulous. We are talking indoor and outdoor pools, a huge water slide, NBA sized basketball court, new equipment galore, spa, cafe, etc. 

VillaSport doesn't officially open until sometime in early August, but I started new hire training yesterday and have it all of July. With that being said my schedule is going to be crazy packed with my full time job, training for PT, trying to live up summer while I can, and heading off to Indiana at the end of next week to visit Brad's family. Basically, what I am saying is you might not see as much of me around this blog and your blogs. I would say I'm sorry, but I'm not actually sorry. Mostly I am excited for what is all to come. Don't worry, I'm not quitting this blog, I love it far too much to stop...I just might be a little more selective in my posts and with my time.

This whole selective with my time also means I have to force myself to get up at 5 am for early morning workouts to fit everything in. We'll see how long that lasts...

Then again, working out on mornings like this is a lot easier than in the dead of winter. 

Wish me luck with the new job, I am actually pretty nervous since it is my first real training experience since getting certified! 

Cheers! 

<3 BB

Get sweaty for the US

So unless you live under a rock or hate our great nation you would know that yesterday, the United States Men's National Soccer Team won a pretty important game in the World Cup Group Stage.  So in honor of their win I wanted to share a workout that would make you nice and sweaty just like our boys in Red, White, and Blue were.

Here are examples for each movement so you look like a pro - just like the soccer boys.

::Down Dog Abs
::Side Lunges 
::Dumbbell Woodchops
::Tricep Push-ups 

Also, check out this reaction a Portland news anchor had on live TV when he realizes the US just scored their second goal that would give them the lead and win. You can watch the video clip here.

But no really, do this workout for not only US Men's National Team, but for our Country. It is what our Founding Fathers would want.

Cheers! 

<3 BB 

Flying 40's

Helllllllo! Happy Sunny Thursday, Everyone. 

Today I wanted to share a new workout with you. It is a cardio one today, so no weights needed. We did a variation of this workout in my spin class last night and it left me really, really sweaty.  I think my favorite thing about this kind of interval training is you can do it with any form of cardio. You just have to focus on getting your heart rate and your speed up during each 40 second sprint. Focus on your recovery for those short 20 seconds and then get after it all over again. You can do this outside, on a treadmill, elliptical, bike, swimming pool, etc. 

Personally, I love any kind of interval work. I would much rather get my sprint on, recover, and repeat as opposed to slogging around for an hour long jog. 

Listen to this old school rap mix while you do it. 

Enjoy !

<3 BB

Legs day, bro

It's another Tuesday in May which means you guys get another favorite workout of mine!!!! Today we are talking about faovrite leg movements with our girls, Kait, Rebecca, and Chelsea! When it comes to leg movements, I am a simple girl with simple tastes. I don't need fancy machines or anything like that. Just give me my body weight and maybe a squat rack or some dumbbells. For today's circuit all you need are a few dumbbells and your body. (but then again, you always need your body to workout).  This workout features both cardio with the jumping movements and strength with the dumbbell movements. 

As always, here are links to videos that show you how to do the movements. I have yet to get the courage and make videos like Jessi. 

:: jump squat 

:: dumbbell thruster - because I can't resist at least one full body movement.

:: lunge jumps

:: dumbbell curtsy lunges 

Let me know how sore your legs are after this workout!! 

Cheers! 

<3 BB 

welcome to the gun show

First off, Brad and I made a very, very big grown up step last night.

No, we're not engaged.
No, we did not buy a home.
No, we don't have a baby on board...

We got a Costco card!!!

I don't think you realize how happy this makes me. I was like a child in a candy store. This was me the entire time we wandered around the store. Wait, they have bulk coconut oil?! Bulk meat?! Bulk pickles! Oh my gosh.... BULK DARK CHOCOLATE COVERED COCONUT!!!!! (which I refrained from, go me).  Best part the two of us kept our trip under 130 dollars, which I was quite proud of. I quickly realized that with all these bulk items you have to be freaking fit to even load your groceries into your car and back into the house....which ties in nicely with today's post, because I am linking up with some awesome ladies again to share my favorite fitness moves in May. Nice transition, Brooke. Pats self on back. 

Kait, Rebecca, and Chelsea want us to share our favorite arm movement today and I am going to cheat a little and share two...the way I see it if you have a pushing movement - you have to have a pulling movement (or two) to go with it. So you don't over-train one set of muscles and forget others. 

One of my favorite arm movements that took me a long time to do are pull-ups. I have talked about my love for them before and they are not easy, but there are definitely ways to build your strength to get to a level where you can do them. You can use resistance bands, get help from a friend or chair, and build from there. Here is a good progression video to watch. There are many benefits to the pull-up including strengthening your grip strength, forearms, biceps, triceps, shoulders, back, core, and can even increase your cardio.

My second favorite move is the overhead-press and if you want to make it into a full body movement try thrusters. The overhead-press not only incorporates your biceps, triceps, and shoulders, but it also engages your core and lower body the more your weight increases. Here are 5 benefits to the overhead-press.

Excuse my dirty mirror. That's embarrassing. 

Now go get your ticket to the gun show already! 

Cheers! 

<3 BB 

planks on planks

Guys! Guys! Guys!

When I found out that Kait the great! was co-hosting a cool fitness link-up, you know this girl couldn't say no. My girl Kait from Kait Makes A Run For It, Rebecca from Getting To The Show, and Chelsea who blogs over at Delipsch are hosting a challenge to show off your favorite fitness moves during the month of May. Today's calls for sharing your favorite abs movement.

Hands down my favorite movement would have to be any variation of the plank. Why planks?! Answer: because they work than just your core. It may not look like it, but Planks are pretty much a total body exercise. Plus, there are so many variations you can do with the plank, so you'll never get bored. Besides the regular plank, you have:

-Push-up to Plank Rows

-Side Planks

-Plank Row to Burpee

-Alternate Plank Push

-Cardio Plank

-and so, so many more. 

Here is a great plank circuit from PopSugar Fitness to try out. If you need to know any of the movements you can find them here.

And don't worry, I found you a great playlist to keep your mind off the planks while you're doing the circuit. I am so kind, I know.

Take me home from Vickaela on 8tracks Radio.

Now go get your twerk plank on!

Cheers!

<3 BB

Sweat pink

Exciting news on my end today, guys. Last week I was approved to be a Sweat Pink Ambassador with Fit Approach and I could not be more excited! If you have been following my blog for a little while, you know that I love to get my sweat on and let's be honest how much cooler would sweat be if it was pink! Well...the more I think about it maybe not that might be weird... hmm.

Ok sorry getting off track here, Sweat Pink and the Fit Approach is a healthy community and their mission is pretty awesome:

We believe that kicking ass is best done in pretty shoes. We’ve learned that real women sweat, and sweat hard. We know that assertiveness, strength, and ambition are the ultimate feminine qualities. We concede that sometimes it takes hours to get ready, but we’re also no strangers to just rolling out of bed and going. We’re convinced that we run faster in pink shoelaces. We believe in pushing ourselves, and we believe in giving ourselves a break, too. We’re all about the rush of endorphins and the thrill of the challenge. We’re all for looking great and feeling even better. We’re committed to finding our best fit, and making it stick. We sweat pink.

Being part of the Sweat Pink ambassadors network is super exciting for me and I hope that the community of awesome women (and some men) is just another outlet I can use for motivation for myself, to help motivate others, encouragement, new sweaty workouts, and more.

In honor of sweating pink today, I obviously had to share a workout I did over the weekend with you all!

You know the drill with Tabata.  After you get a 5-10 min warm up in, do each movement for 8 rounds of 20 seconds of work with 10 seconds of rest before you move on to the next exercise. 

Here are videos for each movement if you're unsure: 

//Single leg squat

//Knee to opposite elbow

//Tricep dips

Cheers to sweating pink! 

<3 BB 

happy march madness

Yeah, yeah, yeah, Spring is here... hooray I guess. More importantly it is officially March Madness, people. Get excited. I might even go as far as to say that March Madness may be better than Christmas and you know how much I love my Christmas. 

In honor of all that is today I have a little circuit that will help you spring into March Madness see what I did there? It's a play on words.

Also, I have a confession - I didn't run on my lunch yesterday....but I did complete a circuit similar to this when I got home. So that kind of counts right? Make me run today, please. 

Here are the movements if you're unsure about any of them:

//high knees
//butt kicks
//mountain climbers
//jump squats
//burpees 

Cheers to getting sweaty in honor of all the Madness.

<3 BB

legs for days

The other day I shared a great (in my humble opinion) playlist for a workout...but I didn't share a great workout for you to go with it. How rude - Said in my best Stephanie Tanner. So, today I wanted to first, say how horribly sorry I am and second, hook you up with a great leg workout! I know you're super excited. 

And because I am such a nice person here are video tutorials on the movements in case you were unsure of what to do. Now you have no excuses to get out of this workout.

//Reverse Lunge

//Side Lunge

//Sumo Squat

//Single Leg Squat

//Bridge

//Single Leg Deadlift

Make sure you do 15 reps each leg! This workout can easily be done in your livingroom with or without dumbbells. So really, I don't want to hear any excuses, such as, but not limited to 'I don't have a gym membership,' 'I don't have the right equipment', etc. 

Now go get sweaty, people! 

<3 BB 

get fit playlist

Today I wanted to throw some music your way that you can use for your workout playlist....because I am going to assume that 1) you workout and 2) you want to listen to awesome music when you do said workout.

The playlist has a little bit of everything. I like to keep my workout music varied with good beats and uptempo vibes, but it doesn't have to beat you over the head with intensity. Plus, this playlist has got my girl Beyonce and let's be honest, if she doesn't make you want to get a little sweaty, then you're doing it wrong. 

Now go throw some weights around or run in circles - whatever burns some calories! It's good for you. 

Cheers! 

<3 BB 

Image found here. 

new year, new circuit

So yeah, the holidays happened. Brad's birthday happened... And I am going to be honest, lately I have had more sugar than I usually do. I have also had more headaches too. Weird concept - eating crappy will make you feel crappy.

Now I am not going to apologize or feel bad for the delicious goodness that was Brad's birthday treat. Hello French Toast Sundae featuring vanilla ice cream, bananas, caramel, and walnuts...but I will be better today. Also, side note if you're in Portland check out Tasty n Sons. So good. 

Anyway, enough about the sugary goodness that makes me feel like garbage after I eat it...I came to this little space of mine today to share a circuit with any of you that are feeling like they need to jump start the new year with a new sweaty circuit. 

Enjoy! 

<3 BB 

Cards is the theme

This girl was actually productive last night. 

First, my Christmas cards are done. I just need to buy stamps...Which I am not looking forward too. Those little bitches are spendy. 

Secondly, I did this workout last night. It revolved around a deck of cards. I have mentioned it on the blog before, but picked new movements last night. Moral of this workout - squat jumps are no fun and they leave you sweaty. 

*Wanted to note that for the Jokers we decided to do 20 burpees, since there are only two jokers and they don't have a suit. 

Are you sensing a theme around today's post?! All of the cards all of the time! So yeah, that's all she wrote today, guys. Now go do this workout so you can eat a Christmas cookie or five.

<3 BB 

circuit fun

Guess what day it is..... hump day..... Well technically it is hump day, but I was going to say Workout Wednesday!!!! Either way, get excited because I have a workout to share. All you need is a kettlebell or even a dumbbell would do. 

//Here is how the kettle-bell swings should look. 

//Here is a reverse lunge. This movement really targets your core and glutes.

Depending on your fitness level you can provide yourself with a lot of variation for this one circuit. To make it harder you can increase the number of rounds/reps, use dumbbells with the reverse lunges, or add additional movements. You can also decrease the number of reps/rounds or do your push-ups from the knees to scale back.

Enjoy! 

<3 BB 

cyclocross shenanigans

So, yesterday for my weekend shenanigans, I got to complete in my very first Cyclocross race with the Cross Crusade Circuit. Never heard of Cyclocross?! Yeah, I was more or less a newb coming into, too. My good friend Wikipedia describes Cyclocross as: 

'Races typically take place in the autumn and winter (the international or "World Cup" season is October–February), and consist of many laps of a short (2.5–3.5 km or 1.5–2 mile) course featuring pavement, wooded trails, grass, steep hills and obstacles requiring the rider to quickly dismount, carry the bike while navigating the obstruction and remount.'

More or less a Tough Mudder, but on a bike. My spin instructor, Tess, whom I love, has been talking it up for months and finally got me to come out this past weekend. She let me use her old bike and everything. Luckily for me, my first experience was pretty awesome. Since races are in the fall and winter it's usually rainy, muddy, and cold, but yesterday was the perfect fall day to attempt my first race. 

There was gravel, mud, hills, concrete barriers, and a lot of ladies that were much better than me out on the course. 

45 mins, 4 laps, and no crashes later (the leaders finished 5 laps in the 45min time cap) I finished middle of the pack in the beginner section and I am pretty happy with the outcome. Now obviously looking back after the race there were a lot of things I would have done differently, but oh well, race one is in the books. 

Here are a few things I learned after my first race:

//I really need to stop doubting myself and my abilities.

//I really enjoy biking, even if the last time I was on a bike was 3 summers ago. 

//My background in hurdles definitely helped get me and my bike over the barriers.
//I am not very good at turns at the end of steep hills. 

//I had pre-race nervous pees just like before track meets. 

//I need to invest in bike shorts. 

Here are a few pics Brad took during my race. 

Cheers to getting out of your comfort zone, getting sweaty, and trying something new! Linking up with Sami for weekend shenannies! 

<3 BB 

core + back

So, between my Personal Training Certification studying and my weekly Physical Therapy, I am starting to realize that the body is a crazy, awesome, super involved thing. 

Initially, I started physical therapy, because I was having IT Band issues in my knee.  The more I have been working with my Physical Therapist, Chloe, the more we are realizing I have some other issues that are causing the knee pain.  Most of my issues are stemming from lower back pain and the fact that my little stabilizer muscles are not strong enough and not doing enough work, making other, stronger muscles do jobs they normally don't do.  So what starts at the back, then moves down to my hip flexors, and then eventually works its way down to the knee. Crazy right? Plus, it doesn't help that I sit at a desk for 8-9 hours a day, which is horrible for you. 

Anyway, I figure a lot of you are like me and have a desk job or maybe don't work out your core and back enough, which can be a real pain in the butt, or back, or hips, or knees (or all of the above), so I wanted to share some of the exercises I have being doing with my Physical Therapist to help build my core and back muscles. 

The video below is short and sweet, but features a lot of my Physical Therapy 'homework' or exercises I do at the clinic. 

Depending on how strong your core and back are start with a set or two of each exercise and build from there.


Cheers to a healthy body!

<3 BB

an update of sorts

So, you know my little sister, the one I talk about a lot that is growing up too fast and I love her blah, blah, blah....This one. Well, I am mad at that betch, because I am pretty sure she has gotten me sick. Saw her on Monday night and she was sick and last night I went to bed with a tiny bit of a cough, nothing crazy, but then....then I woke up in the middle of the night with the world's sorest throat. (I probably should have called Guinness, because I know it was a record).

Womp...

Womp...

Womp.

This better not get any worse. Ain't nobody got time for this.

In other updates in Brooke's life, started my second week of physical therapy for my knee. Good news: I really like my PT, she used to run track at Penn State and she knows her PT stuff when it comes to my knee and the problems that are leading to the pain (long story short, it's not my knee that is the cause of the problem - it's my glutes and hips). The bad news: for how strong I am, all my stabilizer and small muscles are pretty much nonexistent. She basically told me I have the glute strength of a 12 year old girl and a lot of the simple exercises are really hard for me. It's quite embarrassing and humbling at the same time. I don't like it. 

She also said I probably need to take it a little easier with my workouts right now to get the inflammation in my IT band down...but I don't wanna! Hopefully spin class won't make it hurt tonight, because I am going either way.....

So yeah, basically I am a horrible excuse for a human who is sick and dying and weak. Great. 

Thanks a lot, life. Okay, I am being dramatic. I will stop now. 

<3 BB

workout wednesday :: travel edition

Anytime I go on vacation or travel, I like to have a few workouts in my back pocket that I don't need a gym for. You never know what the hotel gym is going to look like and sometimes the weather can be unpredictable for a run outside in a new city, even if that is my favorite way to explore. Although, I am horrible with directions, meh. Since I will be outside of Chicago this weekend for a wedding, I am trying to make sure I still get in a few good workouts, so I can enjoy some yummy treats...deep dish pizza?! Maybe Girl & The Goat, pretty nice little Saturday....I don't know if we'll have enough time?! (name that movie) 

I am getting off track. Anyway, this workout is perfect for traveling because it's quick, effective, and is one you can totally do in your hotel room. Maybe just lay a towel down first black lights are not a hotel's best friend.

Δ AMRAP: As Many Rounds As Possible in 20 mins. 

Δ Try not to give yourself too much rest time in between each set. 

Δ Here is an example of a Single Leg Squat or try the Pistol Squat. 

Δ Here is an article on why you should work on one legged squats. 

Cheers to being active!

<3 BB
 

workout wednesday :: helen

Hello my peoples. 

Guess what! The materials to study for my Personal Training Certification should be coming in the mail today!!!!! Well technically I think they are coming via Fed-Ex, but those are small details. Also, remind me to tell you a story someday about JanJan the Fed-Ex man. It was weird.... Anyways, I am getting off track. In honor of my CPT stuff coming, I wanted to share the workout I did on Monday with you. It is a Crossfit workout, but don't worry you don't need to be a member of Crossfit Box to do it.  I do a lot of their workouts, but don't actually belong to a gym. I am cheating the system I guess you could say? Sort of?! Anyway, this Helen chick is a betch, but she is a good quick workout if you're up for the challenge. 

You might also want to figure out how far 400 meters is before you start your workout and not do what I did and run close to half a mile for each round.  But to each their own! 

Here is how to do a kettlebell swing.

Here is a video on how to build up to a pull-up. 

Here is a video on how to use the assisted pull-up machine. When I first was learning how to do pull-ups I would jump into each of my pull-ups, so there are a lot of variations on how to build up your strength.

Cheers! 

<3 BB

personal trainer, whaaa?

Exciting things happening around this place. Yesterday I took the plunge and ordered my study materials to become a Personal Trainer.  That means I now have 180 179 days to study for and pass my NASM exam to become a Certified Personal Trainer. 

I am so excited and nervous!!!!!!!!

What did I get myself into?! 

All my life I have been healthy and fit. I played sports all through high school and college and now that I am done with specific workouts for sports I still find myself working out a lot.  Part vanity, part sanity, but mostly because it makes me feel good and I need it in my life. Over the past few years I have realized it is more than just a workout to me. You know when people ask what your hobbies and passions are, I am that person that picks fitness and health as part of theirs.  Weird, I know...Here is the kicker, I want other people to be as excited about being fit and healthy as I am. I want to be a part of a person's success and lifestyle change! I want to learn the science behind the fitness.

But here is the deal, I know how to train myself and I know my way around a gym, but do I know how to make others succeed? Do I know how to motivate in a positive healthy way? I don't ever want to make others feel bad about their lifestyles, but I do want to encourage and push others to be happy, healthy, and fit. When in doubt I can just give my clients a shake weight right?! 

And the test, I am nervous for the test itself. I have 6 months to study, so that is good, but I have been out of college for like 4 years. Do I ever remember how to study? I don't think I have taken a class on the human body since high school health ahahaha.....Calm down Brooke, you're starting to freak out.

I am not sure how I am going to put my certification to good use once I have it, but I suppose I should worry about passing the exam before I move onto the next step. I could definitely see myself having my own business someday, but that would involve getting liability insurance, getting an LLC, etc....so I will probably start out in a small fitness center or gym fist.  I am pretty positive that I don't want to work somewhere like 24hr Fitness though, not really my style.  Annnnnyway, wish me luck and go get sweaty!!!!

Cheers! 

<3 BB 

Images: 1, 2, 3, 4, 5