6 Tips for Running in the Heat

Tips for running outdoors in the heat and humidity. Tips for runners, running outdoors in the hot summer months..

The temperature here in upstate New York just went from cold and rainy, to very hot, almost over night.  While I’m not complaining because I’m so ready for summer, the heat and humidity can make running outdoors (which I love to do) a little more challenging.

To be completely honest, I usually give up running outdoors in the hot summer months.  I really enjoy it during the Fall and Spring, but I’m not one for extreme temperatures.  I would prefer to workout out at the gym or in my living room on the really hot days.  However, I know there are plenty of people out there who do workout out outdoors, even in the hot months.  With that said, here are six tips for staying safe while running in the heat and humidity. Read more

5 Free Workouts for Bootcamp Instructors

Free Workouts for Boot Camp Instructors.  60 minute boot camp workouts

Two to three times a week I teach Baby Boot Camp classes (boot camp classes for moms with little ones).  Now since I have a whopping five kids of my own, I am sometimes scrambling to get my workout together at the last minute.  Assuming there are other busy boot camp instructors out there like me, who occasionally find themselves in a pinch, here are 10 free workouts for a full 60 minute boot camp class.  Read more

4 Yoga Poses for a Good Nights Sleep

4 yoga poses for a better night's sleep. Some of the best yoga poses to do before bed.

Some of you may have noticed that I’ve been MIA for a couple months.  Time flies, I don’t feel like it’s been that long!  Things with my family and photography business were just so busy that I had to let go of some responsibilities.  Honestly with being a relatively new, small blog I didn’t know if I even had any “loyal readers” per say, who would notice.  However, I did see a couple comments from some of you who noticed.  Thank you, it was nice to see that I do have some regular readers!

Anyhow, let’s move on to the real topic for this post, 4 yoga poses to help you get ready for a sound nights sleep.  If you’re anything like me, yoga (or anything active) is the last thing you want to do at the end of a long day.  Typically I want to watch t.v. in my bed and move as little as possible once I get the kids to bed.  However, a few gentle yoga poses can be such a great way to calm your mind and stretch out your tight muscles before you go to bed. Read more

14 Day Body, Mind, and Soul Challenge

Free 14 Day Body, Mind, and Soul Challenge for a stronger, happier, healthier you. More balance, self care, and self love in 2017.

My free 14 day body, mind, and soul challenge is finally finished!  This challenge is intended to jump start your health and fitness goals, and increase your mindfulness and self love.  If one of your goals for the new year was to find more balance and contentment in the every day, this challenge is for you.

I’ve put together quick, but effective, 20 minute workouts that require no equipment.  The challenge also includes daily mind and soul exercises that take only 5-20 minutes to complete.  The mind and soul challenges are intended to help you build a self care routine that will nourish your mind and soul. Read more

Free Printable Workout Calendar

Free printable workout calendar from lemonadeandlunges.com

I don’t know about you, but I find it really motivating to plan out my workouts for the month.  I try to keep on top of planning my workouts because it holds me accountable.  The less mental effort you can take out of your day to day life, the better.  If I don’t have to sit there and think about which workout I’m going to do (because it’s already planned out and written on my calendar) I’m more likely to just put on those workout clothes and do it. Read more

The Best Apps for Health and Wellness

The top 5 health and wellness apps.  Apps for health and fitness.  lemonadeandlunges.com

Isn’t it amazing how many things we use our phones for these days?  Our phones have replaced our calendars, address books, cameras, and that’s just the tip of the iceberg.  I have also found some really great ways to use my phone to help me achieve my fitness and health and wellness goals.  Here are my 5 favorite apps for health and wellness. Read more

5 Simple Tips for Pushing Through a Hard Workout

5 Simple Tips for Pushing Through a Tough Workout - lemonadeandlunges.com

When you are in the middle of a long run or a tough workout, and you feel like you’re going to die…  Or at least give up and quit, there are several things you can do to help keep your head in the game!  Here are five of my best tips for keeping yourself going when you are tired and just want to stop.

Put on Your Favorite Song

There is nothing that keeps me going better than a song with high energy and good rhythm (think Gangnam Style or Pitbull’s Give Me Everything).  If it makes you want to shake it, play it!  On more than one occasion I have paused my workout DVD to grab my phone and put on a good workout song.  The mood boost it provides always keeps me going so I can finish my workout strong. Read more

Why I Love Jillian Micheals 30 Day Shred

My Unbiased Review of Jillian Micheals 30 Day Shred. Written by a certified personal trainer. lemonadeandlunges.com

Jillian Michaels 30 Day Shred is the first workout DVD I started doing back in 2012 when I began my weight loss journey.  And let me tell you, it was $10 well spent!  While I can’t say it’s my very favorite workout system, it is the one that I would most recommend to people just starting their fitness journey. Read more

My Thoughts on JNL Fusion as a Certified Personal Trainer

JNL Fusion Review by a Certified Personal Trainer - lemonadeandlunges.com

I purchased JNL Fusion relatively soon after I finished the 30 Day Shred (read my review of the 30 Day Shred here).  That was back in 2012, and I still LOVE this set.  Like really love it.  These DVDs are still my favorite workouts, almost five years later.  Jennifer Nicole Lee did a great job with these.  The workouts are fun (as far as workouts go) and challenging.  She uses some unique moves that I haven’t seen in other workout videos, and the set does a good job of covering all muscle groups.  Keep in mind that I purchased this set myself, I was not sent it free for review, so these are my honest thoughts and opinions on the workouts (as a certified personal trainer, and as a mom who is always struggling to stay fit myself). Read more