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FiA is Females In Action | August 17, 2017

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Tallahassee (FL)

3 Circuits x 3

August 8, 2017 |

Warm up 10 Gomers 30 Jumping jacks 20 skaters (10 ea side) 10 toy soldiers 20 arm circles (10 forward- 10 back)

Circuit 1 Squat with front leg lift – 20 reps alt sides Down dog abs – 20 reps … Read More

I’m Back…..Backblast

August 1, 2017 |

After two weeks away at “camp,” I am back! I loved getting to see you all this morning and meeting our four FNG’s!


Shake and Bake

SET (30 seconds for each exercise with 5 second rest)

Downward Dog … Read More

Killer Cardio

July 24, 2017 |

Upon hearing “bring your jump rope”, 2 brave FiA ladies joined me on a steamy Thursday.

One minute each:

Jump rope, high knees, butt kicks, jumping jacks, 20 burped.

Run 10 minutes or 1 lap

One minute each:

jump rope, … Read More

Sprints & Squishy Shoes

June 15, 2017 | | One Comment

When I laid down to do the second set of abs, I could feel my face radiating with heat!  Who designed this Q??  We ran & sprinted over 2 miles this morning and had a little fun with some football … Read More

Rainy Tuesday Repeat

June 7, 2017 |

We started sweating, then the rain came. We moved up to the gym, then the real sweat started! (This is a modified workout from my Charlotte visit.)

Jog one lap to warm up.


Weighted ab set – 20 … Read More

Track Torture

May 25, 2017 |

We enjoyed a breezy cool workout on the track this AM, it was beautiful weather!   We made it through 5 of 8 proposed Laps of torture this AM.  Lap 3 was the llllooooooooonnnnngggggeeessssttttt lap EVER!    Just wait…. the remaining … Read More

Ergo’s Maiden Q

May 4, 2017 |

Here’s what we did today: Warm up Run in place 60 seconds High knees 30 seconds Run in place 60 seconds

10 Mt climbers 10 Bicycle crunches 10 push ups I can do all things through Christ who strengthens me.

Read More

Hills and Sprints

May 2, 2017 |


Windmills x 10

School Snake


Down Dog with Crunch x 10 – Right

Down Dog with Crunch  x 10 – Left

Fire hydrant – Right x 10

Fire hydrant – Left x 10

Back kicks – Right … Read More