Fit Friday #5: Complementary Fitness Classes

Welcome to a new series on the blog: Fit Friday! We’ll explore topics in fitness and wellness together. Have something you want me to answer or cover? hmu at Here’s a collection of all the Fit Friday posts.

Make fitness work for you! Whether you’ve been all about one style of fitness for a while, or you’re interested in shaking up the routine, this article is for you.

When I started my own wellness journey in 2008/2009, I started with what felt comfortable. Truthfully, what felt comfortable was hanging out on the couch and avoiding fitness, but I decided to start with what I knew or could easily pick up as a routine: running. Our bodies were made for running, and it was something I knew I could ease into and gradually increase.

But then, running got boring. I came to the gym (oh you guys, I was all about the treadmill back in those days), did my 5 minute walking warm-up, 15 minutes of running at various speeds, and 5 minutes of a cool down walk. Then, I left. That was it.

After several weeks of this, I did notice changes in my body and health (I was majorly suffering from acid reflux at the time and shedding pounds helped so much), but I was bored with just running.

I made a tough (and at the time, this was really hard) decision to break out of my comfort zone and try something new. I went to Zumba classes, which were just gaining interest in my area. I left the first class thinking “What the heck just happened?!” but made a promise to myself that I’d return. And I did — I got to a point where I was taking 4 or 5 classes a week. It was such a great break from running, and I noticed awesome changes in my body after several weeks of attending multiple classes a week.

As uncomfortable as it may be, changing up the routine can be an excellent way to re-energize, re-focus, and to get results. Changes happen when you leave your comfort zone.

With that in mind, I have some complementary fitness class recommendations!


Love Zumba? Try TurboKick, a heart-pumping cardio class combines elements of kickboxing into a cardio class form. You’ll move to fun music with choreographed (easy to learn) punches and kicks. High energy class! 

Love TurboKick? Try Insanity, a High Intensity Interval Training (HIIT) course that encourages you to unleash your inner athlete. You’ll build endurance, speed, and strength at your pace.

Love Insanity? Try PiYo, a mat-based class (bare feet recommended) that helps you build flexibility, strength, and core power while also offering cardio in a low-impact environment. Inspired by movements from yoga and pilates, this class moves at a moderate-to-fast pace in a flow and strength-building environment. You’ll recognize some of the moves from Insanity – they work so well together!

Love PiYo? Try Insanity, a High Intensity Interval Training (HIIT) course that encourages you to unleash your inner athlete. You’ll build endurance, speed, and strength at your pace. Don’t be deterred by the ‘jumping’ – it is never required and I will show you how to rock all the variations!

What do you say? Give it a try, step an inch outside your comfort zone and start seeing results. See you on the floor! Class schedule is here.


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Coffee Talk Tuesday #42

Welcome to Coffee Talk Tuesday! Grab your cup.

I like the number 42. It is, of course, the answer to the ultimate question of life.

To celebrate Coffee Post #42, I thought I’d share one of those super-nosy Q&A posts that I looooove reading on other blogs. Ready?


How do you like your coffee?
I adore nutty flavors, so my Dunkin order is usually either a medium iced with 1 pump of hazelnut and 1 cream OR a large iced with 2 pumps of hazelnut and 2 creams. At home, I like to grind coffee beans for fresh coffee and I add some Trickling Springs Creamery whole milk. YUM.

What is the first thing you do when you wake up in the morning?
The literal first thing I do is a full-body stretch. I love a good stretch first thing in the morning! Depending on the day, I’ll either lace up my sneaks for an early morning run, head to teach a class, or get up and make some coffee.

What’s your biggest pet peeve?
Those who know me understand that I have a lot of these. But the WORST one is laziness. I can’t stand it. Just do the things and don’t complain. Also, I do not like whispering/whispers. Or loud/open mouth chewing. I could go on…

What is your favorite way to workout?
I go back and forth on my favorite. Right now, I’m loving the BBG workout series – I love the different resistance moves! Arms are probably my favorite area to work.

How many photos do you have on your camera roll right now?
11,365. Haha wow. Probably 10,000 are of my cat Phoebe.

What is your current jam?
I’ve been listening to the La La Land soundtrack on repeat. BUT, one song that I always (like, always) turn to when I have to get #ALLthethings done? Bittersweet Symphony.

When is your next running race?
Impulsive sign-ups aside, ZOOMA Annapolis Half Marathon is next! Want to run with me? Here’s a sweet 10% discount code (good for 5k, 10k, or the half marathon!): AUNDRA2017.

Describe the perfect Saturday:
In an ideal world… it would start with hot yoga, a Starbucks run, playing with yoga poses at our wedding site in Odessa, a delicious lunch, snuggle time with Phoebe, a nap with the husband (favorite Saturday pastime in our house), and then a movie/dinner/grocery shopping date in either Middletown or Annapolis. ZOMG I love this.

How did you become a fitness instructor?
When I started my own get healthy journey, I started attending a TON of Zumba classes. I also started running, but I was totally in awe of the energy in a Zumba class. I found out that my instructor was moving and didn’t want the party to end! I’ve always been a take-charge kinda gal, so I found an instructor training and signed up…there really wasn’t a whole lot of thought put into it, it just seemed like the right thing to do in my mind. That was in 2009, and since then I’ve attended 4 other instructor training events and plan to do another this year!

What’s your favorite smoothie combination?
I’ve been SO into smoothies lately–I think it’s because warmer weather is on the horizon. My latest jam has been banana, kiwi, mango, blueberries, strawberries, orange, tera’s whey protein powder and 2-3 oz. of Trickling Springs creamery whole milk. I want one now.

What are you reading right now?
I have two books that I’ve started, oops. One is The Storytelling Animal, and one (recommended by my friend Carly) is Daring Greatly.

What is your guilty pleasure?
Ok, so I’m not a fan of this term because no pleasure (that does not harm others or yourself) should be ‘guilty’! However, my guilty pleasure is reading ALL the baby blogs. I just love reading and being nosy. I loooove the ones that provide TMI.

What’s your next trip?
So, I loooove to hike and I think the best way to celebrate spring/birthdays/everything is a camping/hiking trip. I’m working on planning one for husband/my birthday (May 28 and 29, isn’t that cool?). We’re also thinking about a summer OBX trip!

What’s one thing most people don’t know about you?
I’d usually say that I’ve moved 20 times, but I think I talk more about that now. I think a thing that surprises my fitness class peeps is that I’m a bonafide INTROVERT. INTJs unite! I am loud and goofy and crazy in classes, but I loooove and require lots of alone/quiet/reflection time to gear up for those moments. My idea of a fun night is snuggling at home or a date with the husband. I’d rather not make crazy social plans. Cancelled plans are the best plans! ha.

Weeee, that was fun! Challenge — answer any of these questions in the comments!

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Fit Friday #4: Get Pumped for Pets 10k

This past weekend, I ran the Get Pumped for Pets event for the second time. For the first time, I ran the 10k distance.


My classic pre-race picture!

I ran the race with my running buddy Melissa! She promises that she’s smiling in this photo. IMG_7544 It was SUPER COLD, like 25 degrees cold, and the lovely race directors put fire pits and heaters near the start/finish so we could keep warm.

All bundled, we approached the start line with the other runners. There were 5k walkers and runners, 10k runners, and 15k runners. The course was the out-and-back type, with a different turn for the 5k runners and an extra loop for the 15k runners.

I actually like out-and-back races. It helps me get my bearings, and on the way back, I can visualize how close I am to the finish line. It’s fun to run in large loops because of scenery changes, but this course was a fun scenic course on the Cross Island Trail, so I didn’t mind going out-and-back one bit.

I run on a pretty regular basis, so my legs were totally fine, but I don’t like running/breathing in the cold. I end up taking very shallow breaths and feeling like I cannot breathe at all. I nursed a side stitch for the last two miles of the race (but somehow kept running) and was SO GLAD when it was done.

Melissa was an excellent race buddy – she kept with me the whole time, even through my uneven pacing. She earned the unofficial title of  “Ms. Congeniality” as she took it upon herself to compliment every.single.person we passed on our way back to the finish line (Keep going! You got this! Nice pants! LOOK AT YOUR TUTU!).

We finished in under an hour! My final time clocked at 58:47.

The one major thing that kept me going through the race? PANCAKES. Melissa promised me breakfast after the race, and all I could think about was a stack of buttermilk pancakes. And eggs and turkey sausage, because run hunger is real.


This race was a fundraiser for Animal Resource Foundation, which I love! There were adorable puppies at the finish line.

I enjoy running races that serve a cause, or races with a fun environment. I used to run A TON of races, and now I’m more picky about the ones that I do. I’m really looking forward to my FAVORITE RACE OF ALL TIME, the ZOOMA Annapolis race. There’s a 5k, 10k, and half marathon. I’m running the half marathon, which will be half marathon #6 for me but also my first half since 2013. Gulp.

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Come run with me!!! ZOOMA Annapolis is the most scenic course. There is also wine and recovery yoga and massages and GREAT race swag. There’s a 17% discount happening NOW. Enter code SHAMROCK by March 19. Register here.

If you register after March 19, I can still save you some $$! Enter code AUNDRA2017 for a 10% discount. Let’s run the world together!!!

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Coffee Talk Tuesday #41

Welcome to the weekly chat that is fully caffeinated. Grab your cup.


Coming to you live from…my living room! We have a snow day today, which is exciting as an adult.

If we were having coffee today, I’d start by sharing how happy we are to be at home for a snow day! Snow days are exciting when you’re an adult — it’s a pause from daily life without the guilt. There’s something sweet about getting a day from normal responsibilities.

If we were having coffee today, I’d tell you that I ran my first race of 2017 this weekend! I’ll post a more detailed recap for Fit Friday, but in short: it was cold, it was an out-and-back run, Melissa was a super great race buddy, and puppies. More on Friday.

If we were having coffee today, I’d tell you that I’ve signed up for two yoga workshops in the next couple of weeks! I love attending workshops, because they are both challenging and life-altering. After a workshop, I’ve learned a new skill or a new approach to something and it forever changes the way I look at it. One workshop is a two-hour detox yoga workshop at my favorite studio, and the other is a master class with one of my yogi idols in DC. I have my eye on another workshop in NYC at the end of April.

Speaking of learning, if we were having coffee today, I’d tell you that I’ve been thinking a lot about learning and learning from others. Once again, my work situation has us searching for a VP, and instead of being fearful for the uncertainty, I find myself thinking “what can I learn from this person or this situation” and “what’s something I can do differently next time?” I finally got the position I created/wanted with this last leadership and will work to make it even better with the next leader. This new position definitely has some room to grow and improve.

If we were having coffee today, I’d tell you that I’m starting to put ideas together for my summer (yes, I know, already) fitness class schedule. With a half marathon on the horizon, making more room for my personal development/workouts, and an uncertain studio situation, I might be scaling back the class offerings. As a planner, I often find myself frustrated, because others do not want to plan/think about things as far in advance as I do, and they often are short with me or even non-responsive. I’m definitely a pusher!

If we were having coffee today, I’d tell you that I’m absolutely ready for all things spring, and am itching to get my happy spring clothes out of the attic and into the rotation. That is one of my plans for our “Spring Break Day” this Friday, in addition to hot yoga, kitchen countertop planning/searching, and planning our spring/summer garden! #ComeOnSpring

What’s up with you this week?

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Fit Friday #3: Essential Running Gear

As a long-time runner, I’ve been through my fair share of gear. There are some items that I love for a little awhile, and some that I can’t live without – that’s the list I’m sharing with you!

Five Favorite Running Items:

    • Visor. Beyond being practical (the visor holds my headlamp — see #2 — and also prevents sun-in-the-eyes if I run during the day), I don’t feel complete unless I have something on my head. A hat can almost be too much happening on my head, so a visor is perfect. I also sport a thermal headband in the winter months.

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    • Safety gear. My current jam is pre-sunrise running. I love running first thing in the morning. Safety is definitely a huge concern, since it’s pitch black. I wear a headlight as well as a reflective vest.

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    • Post-run hydration.  I’m a huge NUUN fan. #teamnuun I’ll usually start with plain water first, and then on my second round of hydration, I’ll pop a nuun tab into 16 oz. of water. My favorite is the lemon-lime favorite, but I also love orange and strawberry lemonade. There are so many great flavors! I love these because they not only hydrate, they replenish those essential electrolytes that the body uses during a workout.

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    • Nike running sneaks. I’ve tried lots of different types of sneaks  – mizuno, new balance, asics, adidas, and I always come back to Nike. I specifically love the Nike free and the Nike flex. I love a good lightweight build; I don’t like the way a heavier shoe feels.
    • Running socks. Okay, I have a few favorites, depending on the season. I’m a huge feetures sock fan, they have padding in the right places and feel so great during long runs when it’s cold. During the warmer months, my feet sport bombas, which are lightweight. Both of these socks do not fall down. This is so huge as a runner — the last thing you want to do is stop a run to pull up your socks. My running buddy Melissa also gifted me a pair of smart wool socks which have been amazeballs on those sub-30 degree running mornings.

While you’re getting super excited about running gear, let’s chat about spring races! Are you planning on running any races this spring? I have a great suggestion — ZOOMA on June 3, in Annapolis. This is hands down my favorite race course and favorite race organization of all time. The atmosphere is electric, you’re supporting female runners, and it’s probably the most scenic course ever. This year, I’m running the half marathon and would love to see your pretty face there too!

There are options: a 5k, a 10k, and a half marathon (and even some virtual options).

EVEN BETTER, I have a fancy 10% discount code if you sign-up — AUNDRA2017. Here’s the link to register.

Do you have any running gear that you cannot live without? Please share!

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Coffee Talk Tuesday #40

It’s Tuesday! Time to grab that cup of coffee and get cozy for a chat.


I actually won something! Freeeee coffeeee weeee!

If we were having coffee today, I’d tell you that I’m sore. But, oh, it’s a gooood kind of sore, know what I mean? Sometimes, being sore after a tough workout is the worst, but today’s sore feels oh-so-good. I did all the squats and lunges for Week 9 BBG legs yesterday. It was brutal, but I feel strong and happily sore today.

If we were having coffee today, I’d tell you that I am BEYOND ready to break out my spring clothes. I’m a little done with dark colors and ready to embrace all the pastels. We’ve had such a tease of spring weather and I just want to live in it!

If we were having coffee today, I’d tell you that my first race of 2017 is on Sunday! I’m running a 10K for the puppies. Actually, for all the pets – it’s the Get Pumped for Pets race on Kent Island. This is the second time I’m participating in this race, and race number THIRTY-THREE overall in my running career. I think that’s right, I have a feeling I might’ve missed one or two in my crazy 2012-2013 race seasons. There was a point in my life where running was everything and I had to sign up for ALL the races. Now, I sign up for races that sound appealing (and definitely cannot miss my ZOOMA Race, super excited to do a half marathon this time — which will be half marathon #6!) and running is more like a sweet old friend than a must-do-the-things activity.

If we were having coffee today, I’d tell you that I’m hosting FREE fitness classes next week! I call it “March Madness” and it’s partly because of March and partly because of madness. I’ve worked so hard to teach the most economical classes in Kent County, and in 8 years of teaching I have not once raised my class prices, even when my costs have raised. I try to offer lots of free options throughout the years, as well as class deals. I like the idea of making these awesome workouts accessible to as many people as I can. This is a great time of year to look back at those goals created in January and get moving. Come enjoy some free classes!

If we were having coffee today, I’d tell you that we also have a March into Fitness CHALLENGE happening now — today we have 10 reps of 5 killer moves – cross jacks, squat to lunge, double upper cuts, zig zags, and beast to kick through. I loooove these moves and am excited to share them with you every day for 10 days! Join the fun.

If we were having coffee today, I’d tell you that I’m putting the final touches on planning the Friday night Street Party for Chestertown — the kickoff for our annual Tea Party Festival! The event has evolved into a free admission, food & drink for purchase soiree by the water. It’s so much fun! We’ll have LIVE music this year, and a special children’s activity. I’m super excited to coordinate this event for the fourth year.

If we were having coffee today, I’d tell you that we’re celebrating Miss Phoebe’s gotcha day this week — can you believe she’s only been part of our family for one year?! Feels like she’s always been there and we absolutely cannot imagine our family without her. I think we will celebrate with some salmon!

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My cuddlebug — always has to be ON me or touching me.

That’s all I’ve got this week — see you next week!

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Fit Friday #2: March into Fitness Challenge

5 moves. 10 days. It’s time to re-focus, re-center, and get back to those 2017 goals! Here are some of my favorite moves from our Beachbody Live classes. I’ve placed them in a sequence that will help get you on a path to build strength and endurance. Let’s go!

Join the event on facebook for accountability buddies!


Here are the moves:

cross jacks
squat to lunge (both sides)
double upper cuts (punches)
Zig Zags
Beast to kick-through (both sides)

Starting March 6, do 5 reps of each move, and increase by 5 each day:

March 6 – 5 reps each
March 7 – 10 reps each
March 8 – 15 reps each
March 9 – 20 reps each
March 10 – 25 reps each
March 11 – 30 reps each
March 12 – 35 reps each
March 13 – 40 reps each
March 14 – 45 reps each
March 15 – 50 reps each



This challenge is meant to complement your current fitness program OR to help you get back on track. Please make sure to add some warm-up moves and some cool-down stretches. Stretching is key to prevent muscle soreness and it will help aid recovery.

If at any time you feel SUPER sore the next day, guess what? It’s ok to skip a day or do fewer reps of a movement, decrease the range of motion, or slow it down. This is YOUR workout. If you have questions about this, please let me know!


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Coffee Talk Tuesday #39

Welcome to the weekly chat filled with coffee, wishes, stories, and dreams. Grab your cup!

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Coffee tastes great with a blueberry smoothie!

If we were having coffee today, I’d tell you that I’m back! We made it back from California. I’ve visited Cali several times before, since I used to recruit students from the west coast, but I had never visited the desert! It was pretty neat to see the ocean, mountains, and desert in the span of a day. Palm Springs is pretty!

While in Cali (actually on the airplane), Johnny and I sat down and recorded a list of ALL the hikes we’ve completed together. It’s quite the list! Most recently, we visited Joshua Tree National Park and did the Ryan Mountain hike – best views of the park! We climbed 1,000 feet for the views. Stay tuned for a post! I’m thinking about trying to post about all of our hikes… while planning the next one!

If we were having coffee today, I’d tell you that I got to have a real, in-person coffee date with Carly this weekend. I’m so glad — I love our chats over delish Evergrain drinks and treats. I’m so excited for her upcoming adventures to Ecuador!!

If we were having coffee today, I’d tell you that this week is crushing me already — it’s amazing what just one week away from a crazy run/teach/workout routine will do. I plan like crazy (meal prep saves my liiiiife) but the actual running to and from activities is nuts. People often tell me they don’t know how I do it all, and I’m starting to think the same thing (having a supportive spouse who will literally do anything for you is key). Like today, when he delivered sushi to my office because he’s the best. Cookies and coffee help, too.

If we were having coffee today, I’d tell you that we’ve had some changes at work. My boss is stepping down, so we’re once again in transition mode (which is basically how we spent the past year). An Enrollment VP is often called the ‘hottest seat on campus’ because of the nature of the job plus the crazy demands, and it certainly has been a hot seat at WAC the past couple of years. This will be my fourth new boss, which always means change, and I’m glad to be situated in a new role this time.

There’s always so much to chat about, but let’s cut it off there today. What’s up in your neck’o’the woods? Happy Mardi Gras!


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Fit Friday #1: Fears in Group Fitness

I’ve been teaching group fitness classes for nearly 8 years. In all of my time as an instructor, I’ve heard every. single. excuse. for people not getting to classes and enjoying the fabulous environment of a group exercise class.

I thought it would be fun to put all of them into one space, because — let’s be real: if one person makes an excuse (which I’m calling ‘fears’ today), someone else has the same fear/excuse. As someone who is super introverted, I had ALL of these fears before I shyly entered a Zumba Fitness class more than 10 years ago (and immediately walked to the back corner, away from the instructor).

Do any of these resonate?

  • I don’t want to do the wrong thing. Oh my, I hear this one ALL the time! First, who cares? I have never taught a fitness class where everyone was on the same beat, doing the same thing, at the same time. Even ME! Maybe you go left when others go right, maybe you spend more time on a move than others, maybe you try a fun variation of a move. This is about YOU. Everyone who comes to a group fitness class is way more concerned about themselves than what you’re doing, trust me.
  • I can’t ________. Fill in the blank — can’t dance, can’t jump, can’t do a push-up. Guess what? All people who come to classes are NEW at one point, and many of them “can’t” do these things at first, either. As a group fitness instructor, it is my job to help you make the workout your own. I love showing variations of moves, and I’ll even help you with a different move (very common during insanity classes) that works for you, if you find that the move we’re doing isn’t the best for you. Can’t is not in our vocabulary! We’ll find something together that you can do.
  • I don’t have time. This is one of my favorites. I’m also guilty of proclaiming this. I’m training myself to instead say “that’s not a priority to me” and if I feel awful about that admission, I know that it’s not time I don’t have, it’s a confusion of priorities. Working out takes like 4% of your day if you spend an hour doing it. Looking at it this way, it’s miniscule in comparison to the rest of your day. Also, group fitness classes are offered at all times of the day. And the latest trend is maximizing the workout in a shorter amount of time (think HIIT workouts like insanity). So, 30 minutes and you can be done for the day. Thirty minutes! (check out the various class times I offer on the shore!)
  • I’m way too tired. This is a tough one, at first. However, working out/engaging in exercise actually helps BOOST energy. And, the flow in a group fitness class practically doubles that energy. There’s nothing more awesome than a group of people killing it on the floor together. You’ll leave feeling challenged, refreshed, and ready to conquer the rest of your morning/day/evening.
  • I’m not ‘fit enough’ to do that. Everyone starts at the beginning. As my yoga instructor reminded us recently, we are all beginners. Every day. How will you improve your fitness if you avoid the thing that will help you get there? I really believe that a group fitness/exercise atmosphere is the least intimidating way to get started. Everyone there wants to improve, and as I’ve found, everyone wants everyone else to rock the workout, too. And, even better, I’ve seen participants push each other, in a really healthy and encouraging way.

I’m here to help you find success with your workouts. Please, feel free to reach out if any of these ‘fears’ sound like you, and I’m happy to help encourage you!

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Coffee Talk Tuesday #38

Welcome to the weekly chat filled with coffee, wishes, stories, and dreams. Grab your cup!


Hello from Sunny SoCal! I’m enjoying coffee on the porch before a busy conference day.

If we were having coffee together today, I’d say heyyyy from the west coast! And it would maybe be a virtual coffee date? I’m stoked to be in California for the week with Converge Consulting 2017. I’m here to learn ALL the things about higher ed marketing and plan to soak up all the strategy, interactive ideas, and solutions I can. And sunshine. It’s so sunny and lovely here, y’all. Also, the conference setting is amazing!

If we were having coffee together today, I’d tell you that we got a chance to hike at Joshua Tree National Park on President’s Day! I was suuuuper excited to learn that a National Park was close to my conference. After a 13-hour travel day (east coast to west coast travel is no joke), my legs were itching for some climbing and walking. I’ve never been to the desert before this trip, so I was very excited for the scenery. We saw a coyote and a small lizard, in addition to all the Joshua trees, PLUS we killed our quads and glutes with all the intense uphill walking. All around, a win!

If we were having coffee together today, I’d tell you that my time away from home does not mean time away from my #BBG workouts! I’ve already completed one resistance and one cardio workout, and my planner has me scheduled for ALL the workouts until we leave on Friday.

If we were having coffee together today, I’d tell you that I’m totally missing my workout crew, and can’t wait to get back on the floor with all of you! But California is pretty nice, guys… I’m posting some killer workouts on facebook, would LOVE for you to play along!

If we were having coffee together today, I’d tell you that I’ll be making a cameo appearance at Birthday Ball later this week. I wasn’t planning on going, but have been asked to help with a fun project! This will be (GULP) Bday Ball #13 for me…

What’s going on in your world this week?

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