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Free People – My New NUMBER 1 Leggings

by Kelly Berger
written by Kelly Berger

OUTFIT DETAILS: LEGGINGS | BRA | TANK | FLIP FLOPS | 

Ok, I will be real honest with you. I was not sold on Free People Leggings when I initially heard they were making “activewear.” I thought, no way. They make really cute clothes, but how can they all of the sudden pull off workout gear? One of my friends, Nicole, has worked for them for sometime (her style game is on point, as you can imagine) and every time I would see her and she would have the cutest leggings on. Therfore, I would obviously think, “ok maybe I should try them, they are too cute to pass up.” So Nicole hooked a girl up and I gave them a run.

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Workout

Treadmill Tuesday. I know you have missed them.

by Kelly Berger
written by Kelly Berger

It has been a few weeks and I hear all the request… so lets sweat it out together on the tread… shall we? 🙂

Round One: Straight Sprints, not a ton of rest

30 second sprint — 15 seconds (step off) RECOVER

INCINE 1 –> #1 -Speed 9.0 – #2- Speed 9.5 – #3 Speed 10

INCLINE 3 —> #1 -Speed 9.0 – #2- Speed 9.5 – #3 Speed 10

Repeat 2x through

2 min walk 

Round Two: BUMP the Speed

Straight sprint for 45 seconds BUT you bump speed up every 15 seconds within the 45 second sprint.

45 seconds total—> Starting Speed 9.0 — BUMP to 9.5 — BUMP to 10

REST 30 seconds

Repeat 5x

Round Three: FINISH with a booty burn on the HILLS

30 second sprint — 30 second step off and recover.

5 Rounds

9.0 speed – 5 incline

9.0 speed- 6 incline

9.0 Speed- 7 incline

9.0 Speed – 8 incline

9.0 Speed – 9 incline

COOL DOWN: 1 min. jog and 1 min. walk

Cheers to you getting better every time you do this.  #runeveryday

XOXO. Kel

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Health + FitnessWorkout

A Week’s Worth of Workouts

by Kelly Berger
written by Kelly Berger

I get the question a lot… “do you really run everyday”. Well, the answer is yes, kind of… I do take off one day a week (typically). And 99.99% of the time it is Sunday, the day of rest.

BUT, here is the thing… I also do a lot of other things.

I still swear to myself that running makes all the difference for me. Both physically and mentally it is my thing. If I had only one workout I was allowed to do for the rest of my life, running is what I would pick. That does not mean I love it all the time (I have discussed this before), but I really think it is the single, best full body workout I can get. (I know this is my opinion so please do not waste your time arguing if you think I am wrong or disagree :))

And yes, I teach a range of classes all week, including spin, barre, and some boot camp style classes. The most important to my schedule though is making time for MY workouts. Although, I get a sweat when I am teaching those classes… I still like to put myself through my own workouts and be on my own training schedule the meet the personal goals I set for myself. So, the next question I get is … what does that training schedule look like for you. Welp, here it goes…

Monday:  Interval Treadmill Run (longer distance race) + Stair master + Full Body Lift
Tuesday: Interval Treadmill Run (I teach 4 classes this day so I rely a bit more to get my work in through those classes on Tuesday) 
Wednesday: Interval Treadmill Run (speed & hill focus) + Full Body Lift
Thursday : Workout with my Trainer (whatever he has in store) + Small Lift
Friday: Interval Treadmill Run (get after it, last of the week) + Full Body (lots of booty) Lift
Saturday: A Long Outdoor Run (Depending on the time of year, this can range from 6 miles to 11 miles)
Sunday: REST

Try it and let me know what questions you have! I can’t wait to hear more!

XOXO. Kel

Female doing a plank. Fitness model in the gym. fitness instructor running on treadmill.

Check out the last Treadmill Tuesday – Treadmill Tuesday

 

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FavoritesHealth + FitnessWorkout

Strut This

by Kelly Berger
written by Kelly Berger

If you have not read my Favorite Leggings for Everything in Life post that I wrote back in August be sure to check it out. I list the do’s and dont’s of what I look for in the perfect legging and since I do consider leggings my unofficial “work uniform” who else more could you trust :). I was recently shopping at a local boutique here in Baltimore – Raina Dawn, and she introduced me to a new line of leggings I had never heard of, Strut This. I was obsessed right away. The fit, the feel, the price, the patterns… I could not get enough! The next test, would they survive all of my workouts and “hug in all the right places” while I was actually doing THINGS! (Run, Bike, Lift, Barre… ALL OF IT) Well, good news, THEY PASSED. And, just like I thought, I was asked 100 times while I was wearing them, “who makes those leggings?” Trust me guys they are A-M-A-Z-I-N-G!

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Health + FitnessWorkout

Treadmill Tuesday

by Kelly Berger
written by Kelly Berger

Run baby Run. I did this run last week before the doctor told me to pull back a bit. Sometimes you have to listen to your body and although it is a very hard lesson for me to learn I am doing my best to trust the process.

Now, with that said if you are healthy and able to run… GET OUT THERE. Remember all those that can not run and you go get after it with this kick your butt sprint workout.  The incline work is tough but totally worth it once completed. For this particular workout… remember what goes up will always come back down.

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Workout

Treadmill Tuesday

by Kelly Berger
written by Kelly Berger

I am not going to lie to you. I never have on this platform and I wont stop now. This is a hard workout. I do not say that to scare you… I say that to be real with you and know that yes, I struggled with it but it made me better and I want it to make you better. I do not expect you to be perfect … but it starts by trying.

Get after it!

#runeveryday

Warm up: 

Start with a 2 min brisk walk
3 min jog – starting at 5 speed. Bump up to 6 and 7 speed within this 3 minutes.

***Round 1***

INCLINE 1 — 9.0 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

INCLINE to 4 — 9.0 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

REPEAT THAT SERIES 3X TOTAL  

1 min walk

***Round 2***

10 speed — Sprint for 30 seconds

Step off and rest for 20 seconds

Repeat 5X
Recover with a 1 min. walk.

AGAIN…

10 speed — Sprint for 30 seconds

Step off and rest for 20 seconds

Repeat 5x
Now … walk for 1 min.

***Round 3***

INCLINE 1 — 9.5 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

INCLINE to 4 — 9.5 speed — Sprint for 30 seconds

Step off for 15 seconds recovery

REPEAT THAT SERIES 3X TOTAL

Walk for 1 min and prep for the FINAL ROUND

***Round 4***

3 Sprints Total

INCLINE 2 — 10 Speed — Sprint for 30 seconds — Step off for 30 seconds
INCLINE 4 — 10 Speed — Sprint for 30 seconds — Step off for 30 seconds
INCLINE 6 — 10 Speed — Sprint for 30 seconds — Step off for 30 seconds   

COOL DOWN 🙂

XOXO. Kel

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FitnessLifestyleWorkout

What Music Means to Me

by Kelly Berger
written by Kelly Berger

Since music fills my days, I thought I would fill your Friday with some feel good beats.

Typically I am preparing a playlist for a class, yelling at “Alexa” to change to the next song {while I am cleaning my apartment of course} or putting together music to get me through my next long training run.

I love all kinds of music and I really do believe music can change your mood anytime, any place. Often, I get asked a lot if I can share my playlist and so today the answer is YES. Below are two playlist I have put together for you. One is a great mix you can use for running, spinning, working out… whatever you want! The other is more of a chill mix. Great for times when you may just need some feel good background music.

I will say, if you ask me next week to create a playlist it may be entirely different, simply because of how much I listen to music. But for today, these are some of my favorites! Hope you like them.

XOXO.

Kel

SHOP MY LOOK:

SHOP MY LOOK: Sweater // Headphones // Jeans // Sneakers 
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Workout

Treadmill Tuesday

by Kelly Berger
written by Kelly Berger

You know what day it is. I do not even have to say it anymore. These days everyone can feel spring and summer vibes and why not get that body right just in time!

Lets run…

Warm up: 

Start with a 2 min brisk walk
3 min jog – starting at 5 speed. Bump up to 6 and 7 speed within this 3 minutes.

Round 1:

30 seconds sprint — step off for 15 seconds  – 9 Speed
Repeat 3x
***30 seconds recovery before beginning the next round ***
30 second sprint — step off for 15 seconds – 10 speed
Repeat 3x
***30 seconds recovery before beginning the next round***
30 seconds sprint — step off for 15 seconds  – 9 Speed
Repeat 3x
***30 seconds recovery before beginning the next round***
30 second sprint — step off for 15 seconds – 10 speed
Repeat 3x
***30 seconds recovery before beginning the next round***

 

Round 2:  (incline sprints)

1 min walk.
30 seconds sprint – 9 speed and 5 incline
Step off and rest for 20 seconds
Repeat 3X
1 min walk.
30 seconds sprint – 9 speed and 6 incline
Step off and rest for 20 seconds
Repeat 3X
1 min walk.
30 seconds sprint – 9 speed and 7 incline
Step off and rest for 20 seconds
Repeat 3X

Round 3:

30 second sprint — step off for 20 seconds –  10.5 Speed
Repeat 3x

COOL DOWN 🙂

XOXO. Kel

 

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