Weekly Workouts + Pulsing Reps Strength Format

Hello and happy Sunday!

First I would like to announce the winner of my two-week customized personal training plan, Kim Farrell!  Congratulations, Kim!  Please email me at fitnessandfeta@gmail.com to claim your prize.  Thank you to everyone else that took my survey and for supporting F&F.

I am spending today working out and getting ready for vacation.  We leave for Maine tomorrow, so I have to get packing!  As I mentioned on Friday, I have lots of guest posts lined up for the week, but I still wanted to get my Weekly Workouts recap in before I left.

Weekly Workouts

Last Week’s Workouts

My favorite part of last week’s workouts was the new strength training format I tried, pulsing reps.  I got the idea from a past Best Body Bootcamp workout.  I never actually fully completed the last round of Best Body Bootcamp due to some shoulder issues, so recently I have caught up on some more Tina workouts!  I am familiar with the concept of pulsing reps already and often add them to the end of my strength sets for that extra burn, but I had never used Tina’s version before:

  • 5 standard reps of each exercise going through a full range of motion
  • 5 pulses at peak contraction, then return to start of movement
  • 10 pulses at peak contraction, then return to start of movement
  • 15 pulses at peak contraction, then return to start of movement

I used this with supersets, so I chose three different pairs of exercise and did the above format three times for each exercise/superset.  In case you are looking for a new strength format, try this out!

Here’s the rundown of my exercise last week:

Active rest – kayaking!


On Monday I completed the 30 minute treadmill workout that I posted last week, then did a 20 minute bosu circuit afterwards.  The 30 minute treadmill workout looked like this:

The .5 Treadmill Workout

On Tuesday I took Lauren’s spin class at the Y, then taught a pulsing reps superset workout that focused on chest, back, and arms.  In between each superset we did two minutes of jumping rope.  We finished class with some lower body glute and ab work.

Active rest – 30 minute walk at work for Walking Wednesdays

Taught a bootcamp style workout for Kaylin’s last class – so sad!  Also had a walking meeting at work.

Did a double!  1 hour of yoga (more restorative and relaxing style) followed by 1 hour of Zumba

20 minutes steady state cardio on the elliptical + pulsing reps supersets that focused on lower body, shoulders, and abs.


All in all, a great workout week with lots of variety and solid active rest days.  For my vacation week next week I am planning to exercise, but I am going to play it by ear in terms of when and how.  I definitely see some outdoor runs along the water in my future!

What is your favorite strength format?  Do you plan workouts when you go on vacation?

I’ll be back later today with my Weekly Eats post!  Catch you then!

Mother’s Day Guest Post: My Passion for Zumba!

Hello, and Happy Mother’s Day to all my favorite moms out there. If you guys remember, last year my mom wrote a guest post on how she makes fitness a way of life. This year she is back to write about her favorite kind of fitness, Zumba! Enjoy!


Happy Mother’s Day! I am honored to be writing today for Fitness & Feta. Athena asked me if I could share some words with you on Mother’s Day, and since I am her mother, here I am!

Fitness has been a major part of my life for 25 years, and I want to say how important it is to find true passion for your workout. I love all the exercise I do, but I am truly passionate about Zumba. It is a great overall body workout that can be done by people of all ages. It might look intimidating or someone might think, “I can’t dance,” “I have no rhythm,” or “I am too old to keep up.” Not the case! Kids to seniors can learn the steps gradually and modify to their ability. There are even special classes geared toward kids or seniors.

Zumba Party

Zumba Party

Once the music gets going, it transforms me to another place. (Sounds corny, but it’s true). I feel like I am somewhere else just dancing away, maybe at a Latin dance bar, where no one watches or judges. From salsa to meringue, hip hop to country, if you love music, there is a Zumba dance number for you. I am so inspired by the music that I never feel that it is exercise, only pure fun. When Zumba says “join the party!” the atmosphere and camaraderie make me feel that way! Plus, did I mention it torches calories and creates amazing results on the core?

Zumba Party

Zumba often holds large Zumbathon classes for charities where instructors come together to donate their time and energy for good causes. How great is that!? Some of these are huge events packed with enthusiastic dancers. I am proud to say I recently took part in various charity events for the Oak Square YMCA where Athena works, Children’s Hospital, Autism Speaks, victims of the marathon bombings, and for ill children and families of other Zumba members. Also, currently the Great Calorie Drive is going on. All you have to do is burn calories by dancing, and Zumba donates money to end world hunger.

Oak Square YMCA Zumba Party

burbank y zumba Source

Boston Strong Zumba FundraiserSource

Zumba is part of my weekly workout that I so look forward to. I hope you will give it a try!

Happy Mother’s Day! I am proud and happy to be a mom, it’s the best thing in the world. For my mom, my mother-in-law, my aunts, and godmother: we love you and miss you all.

Do you Zumba? What do you like most about it?

Thanks for the guest post, Mom! Happy Mother’s Day!