ROAM Fitness – Fit To Fly

ROAM Fitness - BWI's state-of-the-art gym behind security. No more wasting time when you arrive at your destination, during a layover, or while waiting for you flight!


Equipment Free Workout | Football Field Conditioning

Is anyone else sick of retreating indoors this summer? I am so sick of feeling like I am wasting my summer sunshine inside the cold, heartless walls of the gym. Which is why I have been on a mission to eliminate my gym membership altogether and do all of my workouts at home, outside, and … Continue reading Equipment Free Workout | Football Field Conditioning

Tuesday is Back Day!

Tuesday is back and biceps!!! Woot woot…my favorite day of the week!
[Well, I hate biceps, but LOVE back.]

I love the post and workout below, because it is me in a nutshell. I work and work and work on my back, but never see the “baby back” that I am longing for…and my traps are massive. So…clearly, I need to work on form. I have been doing better on this with my tricep workouts (which were yesterday as a part of chest day), so I will do the same today with back. Incorporating the HIIT, pull ups, mountain climbers, and burpees are also how I am going to keep my heart rate up. And if you haven’t seen it yet, here are my core back exercises. I have also started to incorporate the following as I graduate to more/harder/stronger/better workouts:



It’s hard for me to pick which day of weight training I like best, but for many reasons I love training back! The main reason is because I want to improve on it! It has always been a weaker spot for me and before I started training for my competition I didn’t know why I wasn’t seeing results. That all changed when I started working with my coach. For one, she helped me to become less trap dominant. Apparently I was using WAYYY too much traps during my back and shoulder workouts. We adjusted my form on several lifts so even though I had to go down in weight, I was finally seeing changes and growth in my back. Ever since then I’ve really loved training it because trust me, when you see results, it becomes an addiction.

(Not my back in this picture, I just really admire her back…

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Actually Sweating on the Elliptical

Tried this elliptical workout yesterday on an Precor EFX 885–I set the incline on 5 and followed the recommended resistance on the workout. The 35 minutes went by really quickly and was a fast calorie burn, so it is a good workout for anyone looking for a REAL sweat on the elliptical. I know I can be lazy on elliptical cardio days [read: when I don’t want to get on a treadmill], but I did this on a day that I split with abs.

w i s h b o n e


Quick disclaimer about my personal blurb before I share the awesome workout, these are just funny personal thoughts – I have no negative judgement to anyone who shows up at the gym – good for you for just being there – really it’s great.

I have observed two type of cardio junkies at the gym I go to.  Type one… the those crazy people who run like 12 miles a day, do marathons/triathlons, who are intensely fit cardiovascular wise and serious about bringing the sweat factor to their cardio sesh – they are addicted to the adrenaline high of an insane workout.  And then there’s the second type… consisting mainly of females, who tend to answer phone calls and gossip girlishly in loud high pitched voices WHILE on cardio machines and really just workout because they know they should – they are addicted to the idea that just being in…

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