What day is it? HUMP DAY. I found this fun Pinterest-y quote and I really love it to go along with today's post: 

Despite the last week being cuckoo crazy with traveling and indulging in LOTS of food, mostly not healthy, I was able to move my body almost every day. 

Monday - I teach a 45 minute spin class every Monday morning at 6 a.m. I was very beat up from my 11 miler on Sunday, but spinning actually felt great for my knees and ankles. 

Tuesday - Upper body push/pull workout

4 Rounds - Superset 1

10 kettlebell overhead press; 10 hammer curls

4 Rounds - Superset 2

10 KB chest press; 10 KB bent over rows

4 Rounds - Superset 3

10 TRX tricep extensions; 10 lat pull downs

4 Rounds - Superset 4

10 push-ups; 10 KB sumo deadlift-high pull

Ended with some sprints (literally like two, I was tired) and some core work!

Wednesday - Lower body push/pull workout - was traveling for work, able to get in a workout before work in the morning.

4 Rounds - Superset 1

10 kettlebell goblet squats; 10 cable low rows

4 Rounds - Superset 2

10 lateral step-ups; 10 trap bar deadlifts

4 Rounds - Superset 3

10 split squat; 10 KB swings

4 Rounds - Superset 4

10 forward lunge with halo (did this with a KB, can be done with Dumbbell); 10 KB snatches

This was great too - I was really into the push/pull thing last week - gets the muscles feelin' happy.

Thursday - in Ohio for work with a client and we ate all of this in addition to an incredible meal & wine (Those are ice cream cookie sandwiches, not pictured is another plate full of them):

So Thursday morning we were itching to move our bodies before a full day. Along with my co-workers Jaime and Laura, we completed this fun little doozy - no equipment needed! Just a step, ledge, bench, anything!

Friday - rest day, sat on my bum in a plane, at work and in the car. I traveled back to Philly from Ohio and then up to the Finger Lakes in New York after work. 

Saturday - short hike in the Finger Lakes plus hiking in and out of the car to the many wineries we visited - that counts, right?

Sunday - traveled back to Philly, no workout. I was pooped - it's tough drinking all that wine! 

Before I go I want to share one more no equipment workout with you! I did this one after work one day on the Schuylkill River Trail. I couldn't bring myself to go inside of the gym when the weather & view were just perfect (photo used in this graphic was my workout view!)  I broke it up into 10 rounds of 10. 

XO - Rach

Do you prefer to workout inside or outside?

Happy Hump Day! This week has been pleasantly busy over here. How has everyone been? Philadelphia has been sweaty HOT and humid lately and today was the first really nice day in a while!

I've been trying a lot of new things lately, thanks to Class Pass. It's the BEST thing ever for group fitness junkies, especially if you move to a new city and have no idea what kind of gym you would want to join. I've tried several new things lately and I have been loving everything.

On Monday I tried a Megaformer class at SFS Sculpt Studioin this cute little plaza in Northern Liberties.

OWWWWW. It hurt so good. But really bad. Every movement is very slow and controlled and about ten minutes in my entire body was shaking. Definitely will be going back. I am still sore! It's a very specific workout, different from pilates reformer classes (which I also still have yet to try), but I promise if you ever have the chance to try you will feel it.

Yesterday, my roommate and I tried an aerial yoga class at Kaya Aerial Yoga in Old City. OMG yes. This was SO much fun. The inversions were a little scary at first, but once I learned to feel the balance and let go, I felt so free! Will also definitely be going back while I can with Class Pass.

This morning I taught my circuit class at Sweat Fitness which included a couple full body dynamic circuits with exercises across the room and a few circuits with more isolation to work on core, strength and balance. I am loving that I'm starting to see regular participants.

Tomorrow I'm going to do a hot yoga class to stretch out my sore muscles. I've really been enjoying adding in a lot more yoga, barre and Pilates-style workouts. I usually stick to strength, cross-training and HIIT type of workouts, so adding in new things is refreshing. I think it's really important to switch it up every so often to keep your body guessing. It also humbles you when you think you're well rounded in the fitness realm and then you just about die in a hot yoga class (cough cough me).

On another note, I finally tried another new thing here - the subways! The verdict: they are WAY faster than the busses. Not very shocking, but I was hesitant at first to try to figure out the subway system because there are so few lines here in comparison to when I lived in NYC last summer and there are a million different subway lines.

I also just got hired at City Fitness to teach back to back level 1 and 2 TRX classes on Tuesday nights! I'm really excited to continue teaching and thankful I was able to find group fitness jobs so quickly here. The Philadelphia fitness scene is poppin'. I will make sure to upload a couple TRX workouts on here next week after I teach my first class if anyone is interested in training with the TRX.

And since I've been slack about sharing recipes and food posts (my kitchen tools are limited right now & I've been crazy busy) I thought I would share a couple of things I have been eating a lot of lately!

For breakfast I have the same thing every morning. I either bring oatmeal & fruit to work or throw together scrambled eggs, a wrap & fruit to eat when I get to work. It's easy and keeps me full!

Here are a few dinners I've made recently (sorry for the crappy photos):

PIZZA EGGS.  It's kind of like a big delicious open faced omelet that tastes just like pizza. P.S. this was pre cheese melting.

Chicken, brown rice, chopped salad, Trader Joe's brussels sprouts and kale chopped mix and feta cheese.

Pesto zoodles with cherry tomatoes and feta topped with baked Swai fish, which is exactly like Tilapia. I bought it because a pack of three filets was only $3.99 at Trader Joe's compared to only two Tilapia filets for $5.99. Always gotta get the deals.

And that's all I have tonight!

- Rach

Have you tried anything new lately?

I've got a quick workout to share with you all! This morning before work I dragged myself out of bed to get in a quick sweat since I'm going to an event after work with my co-workers. I took a Tabata Boot Camp class last night that was heavy in jump squats and lunges so I focused on upper body. I wanted a quick burst of cardio at the end so I did a 10 minute HIIT circuit (exercises shown in video). I just chose five exercises and did them through twice with 30 seconds of work and 30 seconds of rest. I can't do cardio machines. The high intensity moves:

http://www.youtube.com/watch?v=XJGasKn5tmw

Also I thought I would share one of my favorite songs at the moment from Florence and the Machine's new album:

http://www.youtube.com/watch?v=gJ50rvySDCk

Happy Tuesday!

What's your favorite song at the moment? Always looking for new music!