10 Workouts You Can Do in a Hotel Room

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!Many moons ago, I did a similar roundup of workouts you could do on vacation, and figured it’d be an appropriate time to do another with some of my more recent routines seeing as I’m currently living that hotel/hostel/couch surfing life down under.

All these workouts:

  • Require no equipment
  • Require little space

If you want to get super sweaty (cardio!) …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!

Burpee Breakdown AMRAP Pyramid Workout

Cardio Tabata Superset Workout

If you’re short on time …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!20-Minute Bodyweight AMRAP Workout

20-Minute Bodyweight Interval Workout

If you’re worried about bothering the room below you with jumping …

Isometric Workout (perfect for apartment dwellers--no noise!)Isometric (No Noise!) Workout (just don’t use hand weights)

If you want to target specific muscle groups …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!

Bodyweight Butt Workout

Legs & Butt Bodyweight Workout

Quick Bodyweight Ab Workout

If you want a full-body burn …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!

30-Minute Bodyweight Movement Pyramid Workout 

No-Rest Tabata Workout with Isometric Holds 

Another great tip is to pack resistance bands with you when traveling–they hardly take up any space in a bag, are super light, and can help you spice it up if you’re sick of bodyweight workouts. :)signatureaustralia-follow-reminder


Meal Prep Ideas: 5 Things to Make This Week

5 Meal Prep Ideas - easy recipes to make  each weekI admittedly am not a big weekly meal prepper. I wish I was, and I try to be, but it’s easy to slack off when the flexibility of my schedule allows me to go grocery shopping multiple times a week. But when I do set aside time on Sunday to meal prep for the week, it always makes my life so much easier and I end up spending less money on food. Add regular meal prepping to my list of 2016 New Year’s resolutions…

On the weeks I have a random urge to be responsible and meal prep, I have pretty much the same go-to’s every time:


sweet potato hummusI love having a big tub of homemade hummus on hand for healthy snacking (I like to dip baby carrots in it) and to use as a sandwich spread. Sweet Potato Hummus is my go-to, but I’ll switch it up with some of these other hummus recipes as well.

Veggie Burgers

Sweet Potato Veggie Burgers -- vegan, gluten-free and a great option for food prepping for the week!Ever since I perfected my Sweet Potato Veggie Burgers, they’ve been a freezer staple. I love having them ready to go for easy lunches and dinners. My favorite way to eat them is on top of salad (delish!).


Crock Pot Tomato Soup (Vegan) with Popcorn "Croutons"Especially during the winter, you can’t beat a warm bowl of soup when you’re in need of a quick lunch or dinner. To make things super easy, I’ve been sticking to crock pot soup recipes that cook on their own while I’m busy preparing all the other goodies for the week. This Crock Pot Tomato Soup is a good one for winter.

Snack Bites or Granola Bars

No-Bake Chewy Protein Granola BarsThese are great to have on hand for mornings I teach at 6AM. I never have time to eat before (sleep) walking to the studio—nor am I even hungry yet—so I’ll just shove a few snack bites or a granola bar in my bag to nibble on later. I actually have an entire Pinterest board of Balls & Bites recipes that I’ll use for inspiration, or I’ll make the No-Bake Chewy Protein Granola Bars recipe I posted to the blog the other week.


juice-prepEver since I moved to my current apartment, my morning green juice ritual has been suffering. My kitchen is smaller so I keep my juicer tucked away in a cabinet and it’s crazy how out-of-sight-out-of-mind it’s been since then. To work around this, I’ve started to make green juice in larger batches. Juice has a short shelf life, so I won’t make more than three days’ worth at a time, but that’s still two more days of juice than I’d normally drink! Having a mason jar of juice waiting for me in the refrigerator makes it so convenient to start my day off with some green goodness. I have a ton of yummy juice recipes here, but more often than not, I’ll just improvise: kale, spinach, cucumber, celery, an apple, lemon, ginger, romaine until I have enough to fill three mason jars.

Do you meal prep each week? What are your go-to’s?


10 Reasons I Love Being a Group Fitness Instructor

10 Reasons I Love Teaching Group FitnessThis post is a follow up to the one I did a while back on 10 Reasons I Love Blogging. I like to think of it as a little gratitude check and reminder that I’m one lucky sonofab to love what I do for work as much as I do.

One year ago today, I taught my first class at Btone and officially added Group Fitness Instructor to the ol’ job title. It’s funny because growing up, I was always told that I should be a teacher (school teacher), and I rolled my eyes at the thought of it. Granted, they’re extremely different, but now I couldn’t imagine not teaching (group fitness). I know a large part of why I love it so much is simply because Btone is a wonderful place to work, but we’ll stick to the more general aspects of instructing group fitness for today’s post.

1 | Teaching has made me a better student.

btone-selfie-4Want to learn something inside and out? Teach it. I pay so much more attention to what I’m doing now when I take classes. I notice little changes in body position and how they affect the difficulty of a move; I notice the ways my body naturally wants to “cheat” when it starts getting fatigued in certain exercises; I keep in mind common form errors I see in students and self-adjust if I find myself making them, too—the list goes on.

To a certain extent, I also now push myself just a little harder in class because of that added pressure of the other students knowing I’m an instructor—makes you think twice before slacking off during a workout. :)

2 | It feels good to be a (small) part of such a positive component of people’s day.

For the most part, people want to be in class. Or, if they don’t exactly “want” to workout, they at least want to do something good for their body and they know that this is it. Either way, taking class is a positive part of someone’s day, and it feels good to be involved in that. It’s like the complete opposite of working at the DMV.

3 | It balances out the solitary aspect of blogging.

10 Reasons I Love Teaching Group FitnessI’ve always really enjoyed and valued alone time, so I love being able to work from home independently on the blog—but I also need human interaction to stay sane. When I started working on my blog full-time and left the 9-5 world, I noticed that every evening when I met up with my boyfriend, I could Not. Stop. Talking. And about nothing! After a whole day alone at my computer, all the silly thoughts that had entered my head just came pouring out…for hours. I guess I never appreciated the presence of co-workers until I suddenly didn’t have anyone with whom to talk about the weather or what I’m having for lunch.

Teaching creates a perfect balance for me. I get to spend a couple hours in the morning at the studio working with people before cozying up alone with my computer for the rest of the workday. I love it!

4 | In addition to balancing my blogging career, it builds it.

btone-selfie-2It doesn’t take a great stretch of the imagination to see how teaching group fitness and blogging about fitness would support each other. Readers learn about my class and come in (I LOVE having you guys in class!) and clients learn about my blog and check it out. It’s amazing being able to reach people in all nooks and crannies of the globe through blogging, but I also think it’s important (professionally and personally) to have an “in-person” presence in the fitness industry.

5 | It’s been the missing “hands-on” piece to my personal training certification.

You might remember back when I got my personal training certification and reviewed it on the blog, that I passed my test feeling pretty unprepared to actually train someone. You just simply can’t compare reading how to do something to practicing how to do it in real life. While taking on private clients still isn’t in the cards for me because of my schedule, if I did want to do personal training, I would be 100% confident with my ability now, having the knowledge learned during my NASM course and, way more importantly, the hands on experience from teaching group fitness.

6 | It’s rewarding seeing clients accomplish new things.

To clarify, I don’t mean rewarding in the sense that I think I’m responsible any time a student reaches a new goal or holds a plank those extra 30 seconds. Group fitness isn’t like personal training—your students are going to lots of different instructors, working out on their own, and the credit for progress goes totally to them. I just think that witnessing progress in itself is rewarding—every time I see someone accomplish something they couldn’t do the month before, it’s confirmation that I’m in the right industry.

7 | I may be in the minority here, but I LOVE the early hours.

I’ve always been a morning person, and I love being able to teach three classes before 9AM and then have the whole day ahead of me. I also teach some evening and mid-morning classes and sub all over the place, but those early ones will always be my favorite.

8 | It’s fun being able to share a workout I’m passionate about with others.

btone-selfie-1When I’m planning a class, I always aim to put together a workout that I’d want to do myself. It keeps me excited about teaching, and almost feels like I’m sharing a bunch of my favorite things or a list of recommendations with the class. If, for example, I’m feeling the burn from a particular exercise I did the other day, it’s weirdly exciting being able to then “share” that with my students by putting them through it in class.

Reading that last sentence back—could I be a bigger fitness dweeb?? Woof. ;)

9 | Teaching group fitness brings me back to my dance days.

I was never one of those hardcore dance company girls, but I tap danced from a very young age all the way into college and really loved it. While it varies by type of class, music is an integral part of group fitness, and that’s so fun for me! Counting down to the beat, “choreographing” classes, syncing up a spin class to the rhythm of my playlist, the performance aspect of teaching in front of a group—I can’t get enough. 

10 | It has forced me to FINALLY learn my left from right.

Laugh away. Most people have an innate sense of left from right—not this girl. Up until LITERALLY last year (age twenty-freaking-five, people), I was making “L” shapes with my fingers to figure out which way was left. Welp, instruct enough people to cross their right foot in front of their left and even a hopeless fool like me can learn.

BONUS | When your friends come to class, you get to torture them.

Kidding. Kind of …


… I don’t know, man. After scrolling back through this post, it seems like my real favorite thing about teaching group fitness is taking selfies after the class. I’m embarrassing.

Group fitness instructors—what’s your favorite thing about teaching?