Toggle navigation
  Posted: May 2, 2012 2:02 AM
45
10 Normal
#fitfluential HIIT class 2nite! #PROOF I love teaching group fitness. Focus on arms-smoked!

More posts from this user

User Image blondeponytail Posted: Nov 22, 2017 2:01 AM (UTC)
68
2 Normal
Happy {early} Black 🖤 Friday sales! I’m sharing HUGE savings for you now until Friday. Enter code FRIDAY45 (case sensitive, one time use) for a 45% discount on my TRAIN LIKE AN ATHLETE plan. Give yourself (or loved ones) the gift of health.

This 6 week program is a comprehensive and incredibly effective workout plan (you only need dumbbells) to get lean and perform better than you ever have. For only $37 (45% savings) you get the following in a PDF download for any device.

- a guide to simple nutrition to jump start your fitness
- functional movements using only dumbbells
- 20-30 min workouts
- 5 workouts per week, no repeats 💪🏼
- videos to ensure proper form for all of your exercises {exercise index}

These workouts will target different training goals like metabolic conditioning, HIIT (high intensity interval training), strength/balance, and overall conditioning to maximize your time.

You deserve to start working on the very best version of yourself, inside and out. 👉🏼
http://blondeponytail.com/athlete/
User Image blondeponytail Posted: Nov 20, 2017 8:16 PM (UTC)
213
3 Normal
Taking time this week to slow down and savor moments like this.❤️ This IS a busy time of year, but focus on your favorite things, like spending time with the people you love. Do the best you can with obligations and expectations. Stay present. Smile (even if you don’t feel like it). Do something nice for someone. Exercise. Read. Breathe. Give thanks for each day you have. #thankful
User Image blondeponytail Posted: Nov 20, 2017 2:01 AM (UTC)
134
9 Clarendon
Happy Sunday! ☀️ Make sure you keep your eyes 👀 open this week for some HUGE savings on my TRAIN LIKE AN ATHLETE program BLACK FRIDAY & CYBER MONDAY.

Here’s a fun workout NOT featured in the plan, but sure please. 😅 You can sub cycling or running for the rowing.

ROW 500m, 400m, 300m, 200m, & 100m.

In between each row, do the following:
- 10 plank to sumo DL to curls
- 10 push-ups
- 20 DB plank pull throughs
- 10 straight legged crunch to press

How about Cole in the last part?! 🤣
User Image blondeponytail Posted: Nov 17, 2017 2:05 PM (UTC)
coachallen_37
macandmia
690
34 Normal
Friday Introductions: Hello there! 👋🏼 A few of you are new to my page, so let's do an intro, shall we?! I'm Jess, a mom of two, ⚾️ coach's wife, Cooper's 🐶 mom, and online trainer 👉🏼C.S.C.S.

Being active 🏃🏼‍♀️has always been part of my lifestyle from walking our dogs at an early age to being a 3 sport athlete in high school.

After playing softball at Stanford University, I coached college softball and got my M.S. in Counseling at Creighton University in Omaha (my hometown). That's where I met my hubby @coachallen_37

We got married in '08 and have moved several times before he landed the head ⚾️ coach position at Northwestern University in June 2015.

We have a 4 year old girl and an almost 2 year old boy. I stay home with them and transitioned from in-person training to mainly online💻 training. Recently, I joined an amazing nutrition 🌱company that has led to improved health for my whole family. Now, I’m working on the financial freedom piece {my inbox is always open if you want to do the same}.

Helping women reach their fitness goals without sacrificing family or professional life is one of my passions!

Tell me what lights your fire 🔥!!👇🏼
📸 cred: @littleclickphotography
User Image blondeponytail Posted: Nov 17, 2017 12:21 AM (UTC)
208
24 Normal
My workouts are pretty broken up with my {almost} 2 year old. I DO get frustrated with him, but when he tries to join me, I have to laugh.

5 ROUNDS:
- 3 man makers
- 6 burpees
- 12 leg raises
- 20 hip twists

When he sees me grab my blue mat, he says, ”Mommy work out?” I needed it today! Some days, I feel like I’m on repeat with “stop hitting!” Or “no, don’t touch!” Or “leave your sister alone!” But, I also realize these days will go by quickly. I GET to be home with my kids (good and bad!). Do you ever feel like your patience is wearing thin? 🤦🏼‍♀️
User Image blondeponytail Posted: Nov 16, 2017 2:17 PM (UTC)
118
12 Normal
Do you know I started my blog 7 years ago?! I don’t write nearly as often as I once did because #momlife 💁🏼‍♀️ It has evolved along with me. When I started, we were living in WA, I was a college academic advisor, no kids, and primarily running long distance because I wanted to burn all the calories. What?! 😳 3 moves later, we are in the Chicagoland area with 2 kids, and my focus has shifted to CrossFit & HIIT. I’m able to contribute to our household income by running two businesses (online training & part of amazing nutrition company), while I stay at home with my kids. Throughout all of this, I have changed too! You don’t have kids and remain the same! While priorities have shifted, my values are essentially the same. I’d love to know a little more about you. Where are you located now?!👇🏼
User Image blondeponytail Posted: Nov 15, 2017 2:20 PM (UTC)
229
21 Normal
Edited life vs. Real life! 🤣 I was trying to snap one of those visual appealing photos with lots of natural light and a neutral background. I’m causally looking left, laughing at something funny, like the fact I only got 3 hours of sleep the night before because #momlife But, my reality is much more accurate in picture 2️⃣ with my toddler being a toddler and Cooper trying to figure out what I’m ACTUALLY doing.
.
Pretty photos draw me in to other accounts, but substance keeps me around. Any accounts I should be following for fitness inspiration? How about funny Mom life accounts?!👇🏼
User Image blondeponytail Posted: Nov 15, 2017 1:27 AM (UTC)
103
5 Normal
Salty or sweet? Creamy or crunchy?
.
When I’m choosing snacks, I like them to be a combo of protein + fiber + fat. This keeps me satiated and blood sugars level.
.
What is your favorite snack combo? Why?👇🏼
User Image blondeponytail Posted: Nov 14, 2017 3:27 PM (UTC)
139
2 Normal
You know those people that breathe life into a room? Energy givers? ⚡️Be one of those!
User Image blondeponytail Posted: Nov 14, 2017 1:41 AM (UTC)
littleclickphotography
96
5 Normal
Healthy doesn't have to be complicated. Especially this time of year!! 🎄I've got you covered with challenging workouts, organized in an easy to follow format in TRAIN LIKE AN ATHLETE.

This 6 week program is a comprehensive, incredibly effective workout plan (you only need dumbbells) to get lean and perform better than you ever have. For only $67 you get the following in a PDF for any device.

- a guide to simple nutrition to jump start your fitness
- functional movements using only dumbbells
- 20-30 min workouts
- 5 workouts per week, no repeats 💪🏼
- video demos to ensure proper form for all of your exercises {exercise index}

These workouts will target different training goals like metabolic conditioning, HIIT (high intensity interval training), strength/balance, and overall conditioning to maximize your time.

At the end of 6 weeks, you will feel leaner and stronger than you’ve ever been before. You deserve to start working on the very best version of yourself, inside and out. 👉🏼
http://blondeponytail.com/athlete/
📸cred: @littleclickphotography
User Image blondeponytail Posted: Nov 13, 2017 2:09 PM (UTC)
110
12 Normal
Mixed up movements for this WOD. Hope you ❤️it!

5-6 ROUNDS:
20 alt DB snatches
10 wood chops (each side)
30 mountain climbers
20 renegade rows
15 frog 🐸 pumps
15 narrow bridges

Lots of work for that 🍑!! I know I tend to default to exercises that I love, or I am good at, but it’s important change it up. What’s a movement you do, but don’t love?!
User Image blondeponytail Posted: Nov 12, 2017 11:51 PM (UTC)
isagenix
56
5 Normal
You guys! We put up our 🎄up this weekend, and I’m feeling the holiday spirit!! 🤶🏼I dig the holidays but without planning we can become overwhelmed and over stuffed! 🍗🥧🍠 This season I have some excellent nutrition in place to keep me balanced and energized. Here are a few other tips I try my best to follow!
❤️
• be realistic, not perfect
• plan your workouts
• eat until you are 80% full, not stuffed
• include protein with snacks and meals
• survey the party buffet b4 eating
• take the focus off food
🦃
I find the last tip VERY helpful. My family has a tradition of going on a hike before the Thanksgiving meal, and I value that so much more than mashed potatoes. 😉 What’s your favorite way to curb the holiday splurge?
User Image blondeponytail Posted: Nov 11, 2017 9:50 PM (UTC)
148
3 Normal
Thank you 🙏🏼 Veterans for your service and sacrifice 🇺🇸 During my workout (while dodging kids), I spent time thinking about the selfless lives these men and women lead. Truly amazing.
🇺🇸
1111 m row
Then, 5-6 rounds:
11 push-up to frog jump
11 power lunges (each leg)
11 push-ups
11 squat taps
11 in-outs
11 V-ups (my form 🤣)
11 burpees

There were plenty of breaks to grab snacks or drinks for kids, break up fights, wipe noses, change a diaper...you get the drill. It’s not perfect, but it’s something and I feel better! 💪🏼 #grateful #veteransday #thankyouveterans
User Image blondeponytail Posted: Nov 10, 2017 1:31 AM (UTC)
89
0 Normal
Spartan Race Training💪🏼 We don’t live in a hilly area, so we had to be a bit innovative with our training.

For many obstacles, I focused on upper body strength, specifically pull-ups. For jumping obstacles (there’s lots of walls). I did box jumps. For leg strength and endurance, lunges! We often would run then do 100-200m of walking lunges, and run again, so we were used to running on tired legs. Lots of posterior chain work like kettlebell swings and deadlifts.

How have you had to improvise training?!
User Image blondeponytail Posted: Nov 9, 2017 12:10 AM (UTC)
293
26 Normal
Diamonds 💎 ain’t got nuthin’ on my boy. 🐶 Cooper is my best buddy, keeps me walking +12k steps per day, patient beyond measure, and the best dog I could ever ask for. Tell me about your fur children.👇🏼 #mustlovedogs #furbaby
User Image blondeponytail Posted: Nov 8, 2017 2:04 AM (UTC)
151
13 Normal
Nothing clever to share here. Just my son perfecting his duck face 😚 Cole turns 2 next month 😳What the what?! He’s in his crib for now...we transitioned Jada at 2.5 years because Cole arrived. I’d like to keep him contained for as long as possible because #toddlerproblems How long did your littles stay put?
User Image blondeponytail Posted: Nov 5, 2017 7:04 PM (UTC)
174
10 Normal
Filming my workout and I’m the supporting actress! 🤣 Watch to see kid cameos.

5 ROUNDS:
-20 alternating DB snatches
-10 eccentric goblet squats
-10 lateral burpees
-5 pop squats
-20 DB pull throughs

Do you like this style of programming? Be sure to check my TRAIN LIKE AN ATHLETE plan (link in profile) and commit to staying fit through the holidays! 🎄
User Image blondeponytail Posted: Nov 4, 2017 2:47 PM (UTC)
60
1 Normal
The holidays 🎄are upon us! Here are a few tips to keep in mind.

1️⃣Eliminate the all-or-nothing mentality. One over indulgent meal does not undo the whole day.
2️⃣Do NOT skip workouts. Even a walk after dinner is a great way to move🚶🏼‍♀️and much better than just watching TV.
3️⃣Decide on indulgences. You don’t need to try every treat, pick your favorite and make it worth it! 🍰
4️⃣ Choose protein & veggies first. Or, if you know you’re attending a buffet type of party, eat protein at home first. I get 24g of grass fed protein in my shake.
5️⃣Pick activities that don’t emphasize food. Go to the zoo, find local holiday light shows, pick a movie. Instead of baking cookies, make ornaments or small gifts for friends and neighbors.

I’d love to hear your holiday tips!👇🏼
The season to be thankful. ❤️ Thank you for capturing this @littleclickphotography @macandmia
User Image blondeponytail Posted: Nov 3, 2017 12:57 AM (UTC)
107
2 Normal
*Dumbbell WOD* Many of you will feel your schedules fill up fast as we approach the holidays🎄But, don’t sacrifice time to take care of YOU! This workout takes around 20-25 minutes and is a sample of what you might find in my Train Like an Athlete Plan {link in profile} where you get 6 weeks of workouts using only dumbbells. No repeats.

4-5 ROUNDS
-12 DB deadlifts 25#
-9 power cleans
-6 front squats
-6 push presses
-12 weighted squat jumps
-8 bicep curls each arm

Stay energized, sleep better, keep your mood consistent, by investing time in staying healthy!💪🏼