Jump + Crunch Workout



  • Leg lower and lift

https://www.youtube.com/watch?v=fTCvr4UjL6A – at top of leg lift, perform hip lift:




  • Boat pose crunch




  • Straight leg bicycles




  • Knee to elbow plank



  • Side plank crunch



  • Russian twist



*Remember, always consult with your physician before beginning any exercise program.


Hi, friends! Sorry I disappeared again, but, no worries, I’ll catch you up to speed here. Taking another week off of blogging called for an official blog-ervention (and brunch, duh) with my friend Mary. We met for an early brunch today at The Southern. I’ve heard such great things about their brunch, and it is on my 30 before 30 list, so it was an easy choice!


Mary had never been to The Southern either, and we had a great time catching up while eating this beauty (we both ordered the Southern Fried Egg Sandwich because great minds think alike). It really hit the spot!


Thanks for the blog-ervention, Mary! You’re the best, because you hang out with me even if I have post-Pure Barre greasy hair.


stolen from Mary’s Insta.. such a pretty, sunny day!

– Eating lately…


Broccoli, mushroom and spinach pizza from Soulshine

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Tostadas from Rock Bottom Brewery


Sweet potato chips with blue cheese dip from Tavern

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Champagne from…everywhere


I cooked tilapia ($2.99!!) topped with pineapple sweet onion salsa from Whole Foods with broccolini

– Sweating lately…

All Pure Barre, all the time. I am just 2 classes away from hitting my 20th class this month!! Stole this pic from my studio’s Instagram. I’m near the window in the pink/gray top dying from the 90 second plank.


AND I LOVE IT. I’ll be sad when my unlimited month is finished :(


Finally made it out to Percy Warner park for some biking action. Brent and I went last weekend… those hills were killer!


– Friends lately…

My friend Lauren was in town last weekend (we worked together in Memphis), so we planned a fun Saturday with Stephanie (also worked with us in Memphis and now she’s my coworker again in Nashville! They couldn’t keep us apart for too long…).


At Rock Bottom Brewery

We then went to see a Predator’s game! I haven’t been to a hockey game since I was younger, and it was a blast!


Found another fellow therapist to hang out with after the game at Rippy’s


And found a friend there that I’ve known since fetal age!

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My friend Jessica (she was my little sister in our college sorority) got engaged Friday and after she and her fiance flew into Nashville, we had a celebration at Bar Louie!




– Movies and TV (=life) lately…

Ummm, Milo and Otis was on last weekend. Win.


Went to the movies with a coworker this past week to see Cinderella. It was incredible… I felt like a a little kid and was in such a great mood after the movie. So cute. Did you know that medium Diet Cokes at the movies are actually 7,000 ounces?? I was way too caffeinated watching the little mice and fairy godmothers run around on the screen.


And, yes, I’m still addicted to watching Parenthood on Netflix, and I just found out that season 2 of Southern Charm on Bravo started a couple weeks ago. Brent is now re-watching season 1 with me…what a guy.

Well, that was scattered. I apologize. But not really, because this is how my mind works.

It’s Easter week! Any plans coming up? I have a 4-day work week (we don’t get an Easter holiday, so I’m using a vacay day… SACRILEGE) and heading out of town to visit Brent’s family for the weekend! I’ll check back in mid-week with some eats (and an awesome smoothie recipe – it has caffeine in it yay!!). Have a great rest of your Sunday!


Are you a Milo and Otis fan?

What was the last movie you saw in theaters? Did you know it costs like $12 to see a matinee??

Did you brunch this weekend?

Run ZOOMA Nashville with me!

Fridayyyy! So ready for the weekend. I lucked out once again and do not have to work! I’m hoping to get out in the sunshine some on Saturday and then I’m FINALLY going to a Predators hockey game Saturday night with some friends that are in town.

As promised on Wednesday, I have some fun news and a promo code for you lovely (lady) readers! I’ll share details after my list of Friday Favorites… as always, thanks to Heather for hosting the link-up!

Friday Favorites 3/20


– Coconut Mocha coffee


I bought a box of these K-cups at Target last week on a whim since it was on sale. Great decision. I’ve had it iced and hot, and I just love the flavor! Not too overpowering. Coconut rocks my socks (as you will see…)

– Coconut La Croix


I think this is the only La Croix flavor I’ve ever actually liked. It is super refreshing, and makes me want to relax on a beach! My coworkers keep asking me if I’m going to add rum to it… not at work, people. Beach though? Perhaps :)

– Netflix + cardio = more cardio


(That equation makes sense, right?) I signed up for a free month of Netflix since I have a new-ish e-mail address to use (thanks, blog!). Decided to try out iPad Netflix watching at the gym… it only took me 6 months to ask the gym for the wifi password. I’ve been spinning, running and ellipticizing to my shows. It makes cardio fly by! And yes, in the picture is Season 1, Episode 1 of Parenthood. Just started it, and I CAN’T STOP WATCHING. I’ve heard about how awesome this show is (especially from Janae’s blog – I’m now asking myself the same question: why did I wait so long to start this show???). I may even be throwing some extra cardio sessions in just to watch it.

– Unbreakable Kimmy Schmidt



So, this was the first show on Netflix I watched with my subscription. I plowed through the first season in less than a week! Tina Fey is a producer of the show, so I knew I would love it. It’s hilarious (lots of dorky humor – straight up my alley). I was literally laughing out loud on the treadmill watching it last week (people probably thought I was just REALLY happy that I was running…false). The episodes are short (not even 30 minutes) and kept my attention, which can be difficult (RIP Game of Thrones, Revenge, and any show that requires close attention).

– Twisted Zinfandel


I picked this baby up last night for dinner (kidding! …but not really). I absolutely love zin, and this did not disappoint! The price was the best part – $7.99!! I did a little happy dance in the wine store when I saw the price (they probably thought I had already been imbibing before I did my shopping).

– Hemp seeds on green smoothies


Roll Tide to my Alabama friends. For the record, I only like this cup because it is pink.

I have been topping my green smoothies with Trader Joe’s hemp seeds, and they are such a great addition. They add great texture and staying power! I am obviously a fan, since I have included these seeds on two Friday Favorite posts now! In my smoothie: spinach, 1 frozen banana, unsweetened vanilla almond milk, 1 scoop chocolate Designer Whey protein

– New blog header


Ok, I know this is super amateur, but it is SPARKLY. And I actually am not even sure how it ended up so pretty and sparkly, but PicMonkey is genius and knew exactly what I wanted. It was fun to play around with and fills in the top of my blog for the time being. I hope you will accept it. :D

Link Love <3

Alyssa’s Tips To Getting The Most Out Of Your Barre Class –- loved these tips and incorporated them into my Pure Barre classes this week.. definitely felt more focused (and now sore!)

5 Reasons You Need Rest Days by Heather –- AMEN to rest days!

Bethenny Frankel’s Life/Business Advice from Lauryn’s blog –- I die over Bethenny (well, and Lauryn). She’s so hilarious and I love her approach to healthy/balanced living, her yoga DVDs and her cocktails. She’s super savvy when it comes to business, too.

How To Surrender by Heather Waxman – Heather, you win again! This post could not have been written at a better time – I felt guilty for taking time off of blogging last week, but I definitely needed a little break, and this post made me feel a little more sane.

– Gina’s post on The Art Of Moderation – On. Point. Perfection.

And now for some race talk!

ZOOMA Nashville

I am so excited to announce that I was chosen as an ambassador for the ZOOMA Nashville race!! Girls, mark your calendars for the weekend of November 6th-8th!


I was SO pumped when I saw that this race series chose Nashville as their next location and immediately applied to become an ambassador. I move here, they move here… it’s meant to be. It’s a women’s race with both 5K and half marathon options. The BEST part (well, besides the running and getting to hang out with ME!) is the amazing fit girl’s weekend you can experience! In addition to a fitness expo, there’s a Mocktail party the night before, and after the race, a party involving wine (helloooooo, Barefoot Bubbly!), massages and music! You will also receive a swag bag with a race tee, running socks (yes, for real!) and a journal. It’s going to be such a great weekend, and I’d love for you to join in the fun! As an ambassador, I received a promo code for 10% off your registration fee to share with you gorgeous people! Click here to register!



I love that this race celebrates women through running. Many of us do not celebrate ourselves the way that we should. Finishing a race is AMAZING and makes you feel so confident and proud, and I think every woman needs to experience this if possible! Please feel free to share the discount code with anyone you know that would love a race-cation. Check the ZOOMA website for details on travel/lodging for the weekend (or you can sleep on my couch – I hear that is the secret to getting that PR that you’ve been shooting for!).


I personally will be running the half marathon this fall and am looking forward to finding a new training program and documenting my journey here on my blog! Who wants to train with me?? :)

Nashvillians – look out for local training runs coming up later this summer!


Have you ever run a ZOOMA race?

Any Netflix recommendations? On my list are (unless your persuade me otherwise): Gilmore Girls, Weeds, the next season of Orange Is The New Black (duh), Downton Abbey (buuut it’s only on DVDs), How I Met Your Mother and Big Bang Theory

Do you love coconuts? Annnnd, do you want to go to the beach right now? Yes, and, yes. May and June beach trips can’t get here soon enough for this girl!!

Green stuff + What I Ate Wednesday

Good morning! Just wanted you to know that this is the cardio workout I’ll be doing this morning…


How was your St. Patrick’s Day? I participated in green-wearing three ways (besides being green and taking my recycling out to the curb):

1. Wore green to Pure Barre (yes, it’s green… mint green… whatever)


Hey guys… just me sitting here creeping since I arrive everywhere 6 hours too early..

2. Green aminos with a green watch


this stuff keeps me alive

3. Hulk gloves

I think my patients really appreciated me wearing these around today. It was hard to type up my notes though.


Anywho, how great is this weather?? My Girls on the Run team was pretty stoked to be outside for the entire practice Monday (until they complained it was too hot…). I brought them bananas for our pre-practice snack, and they went bananas over them.


what if all bananas came with these positive affirmations on them??

Brent and I also got out for a walk after work. So nice. And I found this bunny.



Now, back to our regularly scheduled What I Ate Wednesday!



Protein pancake topped with cottage cheese & strawberries


Thought it would be fun to show you what my lunch looks like packed up before I assemble it at work!


1 slice Ezekiel bread topped with spinach, tuna salad, tomato slice + 1/2 avocado with TJ’s garlic salt. Side of grapes.

Kidding. I totally forgot to take a picture at lunch yesterday, so you get plastic bag pictures today.



Kroger brand protein bar. 89 cents, score.

Also had some hummus + baby carrots when I got home from work.



black bean quinoa burger on top of red sauce + zoodles, topped with mushrooms. Holyyyy yum.

Hope you have a fabulous Wednesday!!

<3 Lady runners and spa lovers…check back in on Friday for a fun announcement and discount code!!


What did you eat today?

Any St. Patrick’s Day celebrations? Did you wear green to work?

Do you tend to arrive places too late or too early?

Where have I been?

I’m not sure. I needed a little bloggy break apparently, but I’m back :) How are YOU? I am loving this Sunday sunshine!! Big upgrade from all the rain we’ve had lately (maybe that’s why I wasn’t blogging?? Cuddling up with Netflix was much needed after work this week).


That’s right… iced coffee weather. Hooray! My weekend started off with coffee too (the hot kind). My student’s last day was Friday, so I showered my coworkers with coffee blessings.


And I know what’s been on your mind… what in the world has Karina been eating for breakfast this week?? Well, I didn’t hold out on you, and I managed to take a picture of one meal this week!


banana, coffee, Ezekiel bread with homemade raspberry chia jam (for real – will share this easy ass recipe soon) & an egg

Friday evening, Brent and I met my brother for dinner. Yes, he exists, and we live in the same city yet never see each other. Need to up my sibling game!


We went to M.L. Rose for dinner and drinks while watching some basketball. I had some vino and the chef salad.


Chicken, avocado, egg, tomato, blue cheese, Brent’s pickles he gifted me (true love) with red wine vinaigrette (because 2 glasses isn’t enough)


So happy he’s back in town after this week. This is my unwashed hair/post-Pure Barre look

Speaking of Pure Barre… the challenge is going great! It hurts so bad, but I’m re-addicted to this wonderful workout. I’ve taken 9 classes so far (I cancelled today’s class while I was in line for a port-a-potty, beer in hand last night… oops). The new studio they opened in Nashville is gorgeous, and I want to live there. See, I even got my lucky number locker!


After class yesterday, I headed to Portland Brew with Brent for a coffee date. We did this last Saturday, too, so I wanted to recreate last weekend since I didn’t tell you about it.


Nonfat latte and a PUPPY

I was starving after Pure Barre, coffee date and grocery shopping (what a tough morning, right?). My friend Whitney texted me, and we made lunch plans! Here’s my St. Patrick’s Day weekend outfit… I get credit for green pants, right? Rainy day hair is the best.


I’ve been to Blvd a couple times for drinks, and always thought their menu looked good, so we headed there to try it out!


Why are your glasses so cute!!!

Whitney recently got engaged, so we had a great time catching up on the proposal story and wedding details. I had a couple mimosas and to eat, the quinoa falafel on a multigrain wrap with a side kale salad. Highly recommend this place… I need to try their brunch sometime!


Post-girly lunch, we regrouped, got the boys to put on some green, and headed to South Street. They had some of the garage doors opened upstairs, and it got me really excited for some warmer weather!


In fun mom fashion, I packed a bottle of green food dye to up the festivity of our beverages. The bartender was rather confused when she turned around and all of the beers were green. That’s right, MAGIC.


I am SO much fun… don’t you want to hang out with me? I’ll bring a different color with me next time.

We old folks were in the spirit, so we hung out at a St. Patrick’s Day party at the Greenhouse (remember when I tried to go there a couple weekend ago, and I thought it was abandoned? Well, it’s not). It was college party-style packed. Nappy Roots was there apparently, but I never saw them. It was a really cool place though! I loved all of the twinkle lights, and they had a huge tent in the back too.


Food was needed after our big party night, so Mexican it was! After shoving chips and salsa in my face, I had the chicken taco salad.


I think I made it through 2 sips of that margarita up there in the corner

Here’s what I’ve been doing workout-wise the past 2 weeks…

Weekly Workouts:



30min elliptical


Pure Barre


30min spin bike


OFF (snow)


Pure Barre


Pure Barre


Pure Barre



30min elliptical


Pure Barre


30min treadmill run (1.5mi @6.5mph, .5mi 4.0mph + 8% incline, .5mi @ 8.0mph)


Pure Barre


30min spin bike in the AM, Pure Barre in the PM


Pure Barre



Sunday Meal Prep:


– roasted kale


– protein pancakes (1/4c egg whites, 1/2 mashed banana, cinnamon, 1/4c oats, 1/2 scoop vanilla whey protein)

– green smoothies (spinach, almond milk, 1 scoop chocolate whey protein, 1 frozen banana)

– tuna salad (tuna, Nayonaise – yes that’s a thing, garlic powder, celery salt, dill weed)

– mushrooms

– spiralized sweet potato

– black bean quinoa burgers

So, these burgers are delicious. Mine didn’t stay together all that well, but it still worked.


– 2 cups black beans, mashed

– 1 cup cooked quinoa

– garlic powder

– 1/4c hummus (I used a Greek style flavored hummus)

– 1/2c feta

– 1/2c oats

– 1/2 onion, diced

After mashing up the black beans, add the other ingredients and mix well. Shape into patties and bake for ~20 minutes at 400* (flip them halfway through).


Took a break from cooking for lunch at Kay Bob’s


Lady Lynn (black bean hummus – I see a theme recurring today) with a side of fruit

annnnd, Sunday Funday oysters and drinks at Urban Grub!



Dinner… served the black bean burgers topped with mushrooms, over kale, with sweet potato curly fries on the side!


Happy Sunday!


Do you eat oysters?

Any St. Patty’s Day celebrations?

Did you miss me?? Good, because I missed you.

Friday Favorites and not-so favorites

Guess what’s baaaaack??


I woke up to a few inches of snow yesterday morning! It was the pretty snow, too… the kind that made me want to call in and then play outside all day. Alas, therapy never sleeps, so I made it into work without too much trouble. The main problem was waiting around to see if my 6am barre class was cancelled or not. It seemed that it was still on, but I couldn’t get my car defrosted in time to make the class. Womp, womp. My body could probably use a rest day anyway :)

Now, let’s jump into Friday Favorites (linking up with Heather)!


– Twice


I have used Twice to sell my clothing a few times now. They accept certain brands of clothing (listed on the site) that are gently worn (from the past 5 years only). You don’t get a TON of money for what you send in, but the best part about the service is the convenience! You type in your address after making an account online, then they send you this ginormous bag that you can stuff full of your no longer needed clothing (Spring cleaning, anyone!?), and shipping back to them is free! Then, they contact you to tell you how much they will offer you; you can accept this offer, or they will send items back to you (you pay shipping). Also, if they cannot accept something, they will donate the item(s) for you! Pretty cool. And I’m too lazy to list things on eBay sometimes, so this is a great option.

– Sushi night

Wednesday evening after work, my roommate, some of our mutual coworkers and I met for a happy hour/sushi dinner. What could be better?? We sat down around 5PM AT PM (forgive my jokes, I’m a little sleep-deprived), and quickly learned that all bottles of wine were half off. Done and done. Sara and I split a lovely Zin, and we all chatted about the ridiculousness of the therapy world.

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Miso soup and wine with the cold weather hit the spot! I started with a ton of edamame (why can I never spell that word??) and then went with the Rainbow Roll. Perfect evening!


– Pure Barre


How’d you know this one was coming? It’s been great having this workout back in my life! Always good to switch up the routine. There are so many muscles that are so sore that I forgot existed. Hello there, gluteus medius (I think that’s the only muscle I remember from PT school…)!

– Posh podcast


LISTEN! What an awesome podcast. DJs mix new music every week (and it’s free?!), and I promise you, my 30-minute solo spin session at the gym Wednesday absolutely flew by while listening to it. I didn’t plan out a certain ride, but I just spun to the music, and I was dripping sweat. There’s a good mix of old and new songs, and you’ll feel like you’re at a dance club (except that it’s 5am, and the thought of a dance club makes you want to puke a little).

– Pictures of my parents’ new puppy

Meet Callie!


This little sweetheart has joined the family! My sister and her fiance just picked her up yesterday and will be delivering her to her new parents this weekend. I have gotten so many adorable pictures of Callie on our family group text, and I can barely stand the cuteness. I’m so happy my parents decided (well, my mom decided :) ) to get another dog. I think it will be such a good thing for my parents after Holly passed away… it’s difficult to fill a void like that, but a precious little one sure should help! I will get to meet her in April (TOO FAR AWAY), and I can’t wait to love on her!


Otis showing Callie how to pose for pictures. I don’t know how my sister gets them to do this.

Make Your Bed. Make Your Bed? Make Your Bed!

This article is so fantastic. I know it may seem like a petty chore, but I truly believe that making your bed has incredible psychological benefits. Whenever I was going through a tough time, my dad’s first piece of advice was always “make your bed every morning.” I was excited to see this article on Twitter the other day (I forwarded it to my dad, and he wrote back, “Duh!”)

What to do when you gain weight

Thank you, THANK YOU, Brittany for this awesome, honest post. I definitely related to it, and it has some great sane, realistic tips for getting back on track.

How to not lose muscle mass while marathon training and this weekly running/strength splits schedule

I always maintain my strength training while training for a half marathon, but it can be sporadic. This weekly schedule really intrigued me, and I may incorporate something like that into my next round of half training (ummm, September? I’m on a running sabbatical right now).

– Two Bad Bodies Insta


Ummm hello, ladies. So fit. These girls post some really creative and super difficult-looking workouts!

Now, for the “not-so favorite” part. The idea came from Heather’s post – it got me thinking about the things I’m most afraid of (aka the Friday Anti-Favorites). Let me know if you feel me on any of these!

My biggest fears…


So, I was going to type “heights”, but that’s not exactly true. I don’t mind being up high, like in an airplane or even standing on a mountain, but I can NOT be near the edge of any high-up surface. It makes me want to drop to the ground and crawl away. I am terrified of standing near way high-up balconies (even if there’s a sturdy railing). I remember even being at the top of the Eiffel Tower in high school (you are completely closed in at the top like a cage), but I could not get near the edge of it! I don’t mind if I’m on the top floor of a tall building as long as there are solid walls surrounding me, it’s fine. No open-air edges for me though! I can’t EVEN tolerate looking at this…


Chicago, I’d love to visit you sometime. But this… absolutely not. (source)

– Tight or crowded spaces

Thinking about being trapped in a tight space or being in a really crowded area (not crowds like at a concert or bar, but like at the grocery store and I get trapped in an aisle and can’t move). I guess just being trapped in general is pretty horrifying to me. I’m totally an aisle-sitter wherever I go!


I guess there’s a plus-side to crowds?

– Blood draws

I am so awful with getting blood drawn or watching blood being drawn. If I just think about it too much, I will get lightheaded. Pretty bad for someone that works in a hospital, right? It really is inconvenient, since I have to leave the room if the nurse starts up with those dang needles. If I have to get blood drawn, someone has to go with me (because I tend to pass out), I lie down, talk incessantly/obnoxiously to the nurse to get my mind off of it, then immediately eat something or drink juice right after. Whew, what a wimp! And I do apologize, Blood Bank… I hope to one day not be such a wiener and donate to you.

– ET

Yes, as in the Extra Terrestrial. I used to have nightmares about him when I was younger, and he still terrifies me. I can’t watch the movie when it comes on TV! My roommate in college used to turn on the movie to scare me, another good friend of mine (JESSICA) used to try to dress up like him and make alien noises, AND one year my parents each gave me a copy of the ET limited edition movie for Christmas. Ugh. Bikes with baskets kind of creep me out too. And no, I don’t like Reese’s Pieces.

– Tiny clusters of holes

DON’T LOSE ME ON THIS ONE, PEOPLE! Hear me out. It’s a real thing, and it’s called trypophobia. Look it up. If I look it up (to make sure I’m spelling it right), I have to cover up the images that they sneak onto the search engine page (RUDE and SICK, search engine creators!). I’m not technically afraid of them, I guess, but my gosh, seeing anything like this makes my skin crawl. Wasp nests, honeycomb, those awful seed pods they throw into otherwise pretty flower arrangements (whichever florist thought of that idea should be fired)… ugh, I could literally throw up.

Ok, moving on… so glad I got that last one off my chest. :)

I am so readyyyy for the weekend! Lucky me, not working this weekend again, so time to put on my party pants (aka my PJ pants)! Any big plans this weekend? I’ll be hitting up some Pure Barre classes and hopefully some Mexican food. Happy Friday!


What is one of your biggest fears?

What song is getting you pumped to workout right now? I need suggestions, because I finally downloaded Spotify!

Do you have a go-to sushi order? I usually order edamame for the table myself, a house or seaweed salad, miso soup, and either the rainbow roll or a roll wrapped in cucumber, yum!