August 17, 2018

Jello Arms

This morning was exactly what I needed!  It was so good to start my morning with you ladies!  Thank you for showing up!   Here is […]
August 17, 2018


This was primarily a running Q with some HIIT mixed in there. Warm up in lot: 10 cherry pickers front to back, and side to side, […]
August 13, 2018

Gadot’s Debut Q

Warm up: 15 arm circles each direction, 10 full rotations of cherry pickers, arm stretch 10 x each side, 15 tin soldiers each side 4 stations […]
August 13, 2018

Squatting into Monday

After a week of feeling off, this morning I woke up ready to go… and luckily wasn’t alone! 11 ladies joined me this morning for a […]
August 10, 2018


Happy Friday FIA! We made through another fantastic week of workouts! Today in Rock Hill, we did a little sweating’ to the groovy sounds of the […]
August 5, 2018

I like patterns

Warm-up High knees Trunk twists Arm circles   Set 30 overhead press in cadence 30 squats in cadence 5 second plank / 5 second reverse plank Jog […]
August 3, 2018

Rain or Shine

Six ladies braved the indecisive weather this morning for a full body circuit workout. We ended just as the rain started to fall. Warm Up: brisk […]
August 1, 2018

Making Heads and Tails of it

Happy Wednesday FIA! We have made it mid-week!  This week in the Thrill we did a coin toss to complete one crazy fun workout. Each workout […]
July 27, 2018

Pyramid of Pain

Eight ladies joined me Wednesday morning for a modified pyramid workout through Winthrop’s campus. Each exercise added 25 reps (or seconds) from 25 to 150 and […]
July 23, 2018


Happy Monday! We kicked this Monday off with a partner workout.  Some days you need a good buddy to get you through the day! PARTNER 1  […]
July 23, 2018

Absentee Q: Do as I say, not as I do

Welcome to FIA Hoops!!! Warm up:  15 windmills in cadence, 10 cherry pickers in cadence front to back, 10 cherry pickers side to side,  15 slow […]
July 20, 2018


Happy Friday FIA Friends – we made it!  Around here in Rock Hill, we celebrate Friday with weights!  Here’s what went down in the thrill: Four […]