The Overhead Burn Workout

Morning! Just wanted to share a new workout with you guys today. This is one that I taught for the beginning of class last week, but it’s one that would make for an extremely effective 15-20 minute workout during the busy holiday season.

The Overhead Burn Workout

I hope this one isn’t too confusing. Basically, if you are working out with a friend, partner 1 starts with the circuit and goes through 10 reps of each exercises while partner 2 does barbell push presses for however long it takes partner 1 to finish the circuit. Then you will switch so partner 2 does the circuit while partner 1 does barbell push presses. The next round will be exactly the same except that the overhead exercise will be a barbell overhead hold instead of a push press. You will continue alternating in this pattern for 15-20 minutes or until both partners have done equal amounts of rounds.

Overhead Burn Workout

This makes for a great shoulder burn because of all the overhead moves! If you want to do this one solo, just do the overhead moves for 30 seconds on your own before going back to your main circuit. But since tomorrow’s Holiday Hustle suggested check in is something active with a friend, I thought I’d help you guys out!

Overhead Burn Workout


–Let’s chat–
About how much I’m LOVING barbell push presses lately. Anyone else? What exercise always makes your shoulders burn?

Hope everyone is having a great Tuesday so far! To follow along with my Holiday Hustle challengers, check out #ffholidayhustle on social media. Everyone’s breakfast pics today look so YUMMY!

F&F Holiday Hustle Challenge! 5 Weeks of Healthy Holiday Motivation

Good morning! I have some exciting stuff to announce today, so let’s get right to it.

It’s been a while since I hosted a blog challenge. Who remembers my 31 Day Ab Challenge, April Arms, Fall Into Fitness, and Jingle Well Time? It seems like these were forever ago, and as I was putting this blog post together last night, I realized that they were done in 2013! Since I don’t want 2015 to roll in without having done a blog challenge in 2014, I’ve decided to launch a little holiday fun to close out the year.

Fitness & Feta Holiday Hustle Challenge

I invite you all to take part in the F&F Holiday Hustle challenge! This challenge consists of five weeks of healthy holiday motivation, and it’s all FREE as my holiday gift to you for being so freaking awesome.

What is the Holiday Hustle challenge about?

THRIVING during the holidays! This challenge is about fun, community, small things you can do for yourself and for your health, focusing on how you feel instead of how you look, making connections, kindness, getting out of your comfort zone, and living in the moment. It’s about starting 2015 a little healthier, but more importantly with the right mindset because of positive choices you’ve made for yourself in December.

What ISN’T the Holiday Hustle challenge about?

SURVIVING the holidays. This challenge is NOT about comparing yourself to others, weight, obsessing about food or fitness, numbers on the scale, beating yourself up, negativity, stressing about doing things the right way, putting too much pressure on yourself, and just trying to get by. It’s not about starting 2015 frustrated with yourself and feeling down about all the things you “did wrong” in December.

When will the Holiday Hustle challenge take place?

The challenge will run from Monday 12/1/14 through Sunday 1/4/15.

How will the Holiday Hustle challenge be communicated?

Every Sunday, I will send an email to all Holiday Hustle participants. The email will contain a variety of suggested workouts geared toward all fitness levels that can be done in 10, 20, or 30 minutes. The email will also provide a few different meal and snack ideas for each week, some stress management techniques to try, and whatever motivation I feel like throwing at you that week!

How will Holiday Hustle challenge participation be tracked?

All check ins will be done on your social media outlet of choice (Facebook, Twitter, or Instagram). My Sunday emails will have suggested check in topics for each day of the week, but I want this challenge to be FUN and about what thriving through the holiday hustle means to you. That said, your check ins can be about ANY healthy choice that you make for yourself during the day, no matter how big or small. I want these check ins to be creative, and I don’t want anyone to feel any pressure!

What should the Holiday Hustle check ins include?

For your social media check ins, please tag me @fitnessandfeta in your Twitter/Instagram check ins and pull in my Fitness & Feta Facebook page for any Facebook check ins. Please also always use #ffholidayhustle. This is a hashtag unique to this challenge, and it’s how I will be able to keep track of you guys! I recommend following me on each of these outlets to make it easier come challenge time:

How do the Holiday Hustle challenge prizes work?

Every week there will be a weekly winner! I have some fun companies sponsoring this challenge such as Women’s Health, Drink Maple, and Words to Sweat By. I’m still organizing some of these details along with lining up some more companies to participate, but each week I will choose a winner to receive a fun combination of prizes. Winners will be picked based on social media engagement. You don’t necessarily have to be spot on with completing all the challenges perfectly, but I want to see creative posts, kindness to yourselves, and encouragement of others checking in #ffholidayhustle.

How do I join the Holiday Hustle challenge?

Just fill out the Google form below or click here! Your information will not be shared with anyone. I will not be posting these challenges on the blog, so if I don’t get your signup information, I won’t know to email you!

I think that’s all you need to know for now! I hope that you will join me for the fun so we can make this the best holiday season yet!

Reebok Cardio Ultra: New Sneaks and a Bodyweight Circuit Workout

Today I’d like to introduce you to these little beauties.

I’ve felt pretty snazzy at the gym lately because I’ve been testing out the new Reebok Cardio Ultra sneakers during my workouts. Sunshine yellow sneakers? Yes, please! Last week I wore them while teaching my studio classes, doing a metabolic resistance training workout with kettlebells and barbells, and when doing the decreasing row and medicine ball core strength workout I posted last week.

The Cardio Ultras are designed to be a high impact shoe, which is perfect for the types of classes I teach. They have enhanced medial arch support and a wider base to provide more ground contact, mobility, and cushioning.

I was actually first introduced to the concept of the Cardio Ultras during a Reebok focus group I attended at the Reebok headquarters in the spring. During the focus group, I learned about the following features the Cardio Ultras offer:

  • The adaptamove upper naturally cradles the foot, perfectly supporting multi-directional movements such as lateral shuffle touchdowns, skaters, or agility ladder crossovers.
  • The turnzone is integrated into the outsole and designed to allow the foot to turn freely in 360 degrees, which helps for anything that involves pivoting between exercises such as a plie squat to lunge.
  • The trifoam forefoot cushioning perfectly absorbs impact and provides rebound needed between moves. This feature helps the feet feel supported when landing from higher impact exercises such as squat jumps, toe taps, burpees, and more.

I am pretty excited that Reebok launched a studio shoe like this because often women don’t know what kind of footwear to opt for in group exercise classes. You really shouldn’t wear the same sneakers to a circuit training or kickboxing class as you do running, walking, or lifting because they are designed for two completely separate purposes. Personally, I found these sneakers really comfortable, and the wider base fits my foot shape nicely. I’ve found Reebok sneakers to be on the narrow side in the past, but the Cardio Ultras didn’t feel too tight at all. Plus, I’ve never owned yellow sneakers before. Reebok for the win!

Along with my new sneaks, I also received the Reebok Bonded Tight and Studio Cardio Crop for this campaign.

I thought the bottoms were flattering on my tush and had a lot of enhanced breathability with mesh toward the bottom of the leg, however I don’t think I would ever work out in the long sleeved crop. It’s just not my style. I could see myself wearing it if I were a Zumba or dance instructor, but for the kinds of high impact workouts I do, this just wouldn’t cut it, and I’d probably feel a little self conscious. The open back is cute, but I don’t know how I’d wear a sports bra with it!

I also thought that I’d share a little bodyweight workout today that’s perfect for the Cardio Ultras! This one only requires 10, 15, or 20 minutes (whatever you have time for), and there’s no equipment necessary. It just has a lot of high impact and lateral movements in honor of everything the Cardio Ultras stand for.

Let me know if you try this one out!

–Let’s chat–

Do you buy separate sneakers for different activities at the gym? What do you look for in a studio shoe? What are your favorite multi-directional or high impact exercises? Would you ever wear a crop top at the gym?

Hope your weeks are off to a great start!

This is sponsored by FitFluential LLC on behalf of Reebok.