Are you over 18 and want to see adult content?
More Annotations
Home-MyHealth, Australia’s fastest growing medical centre!
Are you over 18 and want to see adult content?
Mizuno, Asics, Skins. Спортивный магазин Professionalsport. Интернет-магазин в Москве с доставкой по РФ
Are you over 18 and want to see adult content?
Yard Sale Search - Find or advertise garage sales for free!
Are you over 18 and want to see adult content?
Lipar - женская одежда оптом от производителя в Днепропетровске, Киеве, Харькове и Украине
Are you over 18 and want to see adult content?
Poesias de Amor y Sentimiento - Poemas que expresan sentimientos
Are you over 18 and want to see adult content?
Judi Online, Togel HK, Togel Sgp, Sbobet, Poker Online, Spbo
Are you over 18 and want to see adult content?
Home · Froggy With Fries · Online Store Powered by Storenvy
Are you over 18 and want to see adult content?
Favourite Annotations
A complete backup of meteoclimatic.net
Are you over 18 and want to see adult content?
A complete backup of jacksonhewitt.com
Are you over 18 and want to see adult content?
A complete backup of dominicanewsonline.com
Are you over 18 and want to see adult content?
A complete backup of thisgirlsucks.com
Are you over 18 and want to see adult content?
A complete backup of spikeisland.org.uk
Are you over 18 and want to see adult content?
Text
PUMPS & IRON
Let’s show our shoulders some love with this 22-minute shoulder mobility workout class. It’s great for everyone, but especially if you’ve been spending increased time sitting at a desk or are otherwise feeling tight and stiff through your upper body. ABOUT | PUMPS & IRON Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started thisPUMPS & IRON
Happy New Year, friends! Hey it can’t be worse than 2020, right?? *crosses fingers and toes, silently prays, cries* Today I have a strength and plyo workout class for you. It mixes strength exercises using dumbbells and bodyweight plyo exercises. SHOULDER MOBILITY (22 MIN CLASS) Let’s show our shoulders some love with this 22-minute shoulder mobility workout class. It’s great for everyone, but especially if you’ve been spending increased time sitting at a desk or are otherwise feeling tight and stiff through your upper body. LOWER BODY STRENGTH CIRCUITS WORKOUT CLASS This lower body strength circuits workout requires a single heavy weight and optional resistance band. 45 minute long class up for free!INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUT Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout ESSENTIAL OILS FOR PRODUCTIVITY AND FOCUS (WORK/STUDYING This post contains affiliate links to Plant Therapy. Plant Therapy is a brand of essential oils I personally use and love (I’m not sponsored by them). Other quality brands I use and trust include Mountain Rose Herbs and Aura Cacia. 500-REP KETTLE BELL WORKOUT I don’t watch a lot of movies, but Mean Girls is one that I could sit through four times in a row without getting the least bit bored. I LOVE IT. So, naturally, slap a Mean Girls quote on a tank top and I will have no choice but to buy it.. In light of my Gretchen Wieners-inspired workout top today, put down the Kalteen Bars, cancel your Taco Bell plans (“I can’t go to taco bell, I am onPUMPS & IRON
Let’s show our shoulders some love with this 22-minute shoulder mobility workout class. It’s great for everyone, but especially if you’ve been spending increased time sitting at a desk or are otherwise feeling tight and stiff through your upper body. ABOUT | PUMPS & IRON Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started thisPUMPS & IRON
Happy New Year, friends! Hey it can’t be worse than 2020, right?? *crosses fingers and toes, silently prays, cries* Today I have a strength and plyo workout class for you. It mixes strength exercises using dumbbells and bodyweight plyo exercises. SHOULDER MOBILITY (22 MIN CLASS) Let’s show our shoulders some love with this 22-minute shoulder mobility workout class. It’s great for everyone, but especially if you’ve been spending increased time sitting at a desk or are otherwise feeling tight and stiff through your upper body. LOWER BODY STRENGTH CIRCUITS WORKOUT CLASS This lower body strength circuits workout requires a single heavy weight and optional resistance band. 45 minute long class up for free!INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUT Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout ESSENTIAL OILS FOR PRODUCTIVITY AND FOCUS (WORK/STUDYING This post contains affiliate links to Plant Therapy. Plant Therapy is a brand of essential oils I personally use and love (I’m not sponsored by them). Other quality brands I use and trust include Mountain Rose Herbs and Aura Cacia. 500-REP KETTLE BELL WORKOUT I don’t watch a lot of movies, but Mean Girls is one that I could sit through four times in a row without getting the least bit bored. I LOVE IT. So, naturally, slap a Mean Girls quote on a tank top and I will have no choice but to buy it.. In light of my Gretchen Wieners-inspired workout top today, put down the Kalteen Bars, cancel your Taco Bell plans (“I can’t go to taco bell, I am on ABOUT | PUMPS & IRON Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this BEST ESSENTIAL OILS FOR CANKER SORES (+DIY BLEND RECIPE Thank you for being an amazing source for essential oil knowledge! I have some and use them (mostly mixed with baking soda as an air freshener), but there are so many wackos selling EOs and making outrageous claims that it’s hard to find reputable knowledge. 30 MINUTE BODYWEIGHT WORKOUT (TOTAL BODY) This 30 minute bodyweight workout is broken up into three circuits. Total body, no equpiment needed, and video included so you can followin real time.
SLIDER LEG WORKOUT FLOW (15 MINS) EQUIPMENT NEEDED. Link is affiliate. Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work! This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. 30-MINUTE ROWING WORKOUT This is a fun one! It’s also a workout you can use to track your progress with rowing and cardiovascular endurance in general (you’ll see what I mean below). If you’re new to rowing, you may want to bookmark/pin this workout for later and wait for me to post a how-to guide for proper rowing ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLEND This post contains affiliate links to Plant Therapy. Plant Therapy is a brand of essential oils I personally use and love (I’m not sponsored by them). Other quality brands I use and trust include Mountain Rose Herbs and Aura Cacia.PUMPS & IRON
A healthy lifestyle blog. I love turning workouts into games, and when a trainer introduced me to the deck-of-cards concept, I was hooked. SWEET POTATO CASHEW SOUP (VEGAN) OH. This one’s a keeper, guys. While I do have the luxury of working from home and making most of my meals when and how I’d like, I still try to prep at least one dish that I can eat as leftovers all throughout the week. This way, on those busy days when I can’t ESSENTIAL OILS FOR ROSACEA I’m so excited to share this blog post series with you! Rosacea is something I was personally struggling with prior to beginning my aromatherapy certification course, so when it came time to do case studies as part of my graduation requirements, I knew I wanted to dive deep into the issue. HOW TO USE A GYMBOSS INTERVAL TIMER I got a reader request for a tutorial on how to use a Gymboss Interval Timer and thought now would be a perfect time to post it because Gymboss recently sent me their new miniMAX to try out (I’ve included a guide to both models in this post).. As a heads up, all the Gymboss links in this post are affiliate links (if you go to Gymboss from P&I and buy a timer, I get a small commission), but IPUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all! WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a ABOUT | PUMPS & IRON About. Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this website in 2012.PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLEND Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUT Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout 500-REP KETTLE BELL WORKOUT Here’s the breakdown: 50 Kettle Bell Swings: Start with kettle bell down between your legs and,using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. IPUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all! WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a ABOUT | PUMPS & IRON About. Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this website in 2012.PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLEND Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUT Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout 500-REP KETTLE BELL WORKOUT Here’s the breakdown: 50 Kettle Bell Swings: Start with kettle bell down between your legs and,using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. I WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a class pack of 45-minute long total-body workouts.AB WORKOUTS
Best Ab Workouts. If you’re not sure where to start, here are the most popular workouts from the above gallery. Heavy Core Workout – For those who love to train heavy, challenge yourself with the weight used in this core workout.; Standing Core Workout – No need to get down on your mat for this workout—an ab workout with all standing exercises.; 8-Min Abs 2.0 – This is my spin on SHOULDER MOBILITY (22 MIN CLASS) This 22-minute mobility flow focuses on the shoulders. You’ll notice thoracic spine mobility, back strengthening and chest open are integral parts of this shoulder mobility work. We’ll continuously move through the shoulder mobility exercises, holding just one static stretch at the end. Pin the image below to save this class for later!STEPPER WORKOUTS
The stepper workouts on this page can be done with a small stepper cube or a longer step bench. This is the stepper that I personally use (affiliate link). I like that it has risers so that I can adjust the height for different exercises.WORKOUTS ARCHIVES
EQUIPMENT I USED. Set of medium-heavy dumbbells (I’m using 10-lbs because it’s all I have, but if you’re roughly the same fitness level as me, I’d recommend going in the 15-25 range) – I’m also using a 20-lb kettlebell, but this is totally optional; you can just use one of your dumbbells; Exercise mat; This workout consists of high-intensity bodyweight tabatas and circuits with TOTAL BODY HIIT CIRCUIT WORKOUT (30 ON / 30 OFF) 30 On / 30 Off Bodyweight HIIT Workout – same structure but no equipment needed. Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional. 30-Min HIIT Workout with Weights – broken up into three mini circuits of 30 sec work / 10 sec rest. Bodyweight HIIT Workout – total body, 22 minslong, no
ESSENTIAL OILS FOR PRODUCTIVITY AND FOCUS (WORK/STUDYING Lemon is an uplifting scent, and used for memory stimulation and mental alertness. Researchers in Japan have found it to be effective for productivity and focus. In a study, they discovered that when rooms were scented with its fragrance, there was a 54% decrease in typing errors by employees who worked with computers.PUMPS & IRON
A healthy lifestyle blog. Pinterest, tumblr and fashion blogs everywhere are filled to the brim with close-up shots of “arm parties”—wrists stacked with bracelet upon bracelet. ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
PUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
PUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a class pack of 45-minute long total-body workouts. ABOUT | PUMPS & IRON About. Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this website in 2012.BODYWEIGHT WORKOUTS
Most Popular Bodyweight Workouts. Not sure where to start? These are some of my (and your!) favorites from the above gallery: 25-Minute HIIT Workout – Three mini circuits make up this total body workouts.; Beginner Tabata Workout – This is a quick, 12-minute workout that’s perfect if you’re a beginner!; 12-Min Tabata Superset Series – These bodyweight workouts are a huge hit onYouTube.
LOOP BAND WORKOUT
Resistance band loop – I’m using a “medium” tension band, but it’s on the lighter side of medium. This loop band workout is broken up into three circuits. In each circuit, you’ll do three exercises, back to back, for 30 seconds each. Rest 30 seconds then repeat. In circuits 1 & 3, you’ll complete three sets of the circuit. HIIT WORKOUT WITH STEPPER (20 MINS) EQUIPMENT NEEDED: Stepper – or a longer step bench works ( link is affiliate) We’ll use a 30 seconds on, 30 seconds off interval structure for the entire 20 minutes. You’ll go through the circuit of five exercises four times total. When I’ve posted 30/30 workouts in the past, I’ve given you a full minute of recovery time in themiddle.
STEPPER WORKOUTS
The stepper workouts on this page can be done with a small stepper cube or a longer step bench. This is the stepper that I personally use (affiliate link). I like that it has risers so that I can adjust the height for different exercises. LOWER BODY STRENGTH CIRCUITS WORKOUT CLASS Sumo Squat, Push Offs x4. Back Lunge Knee Drive, Squat. Curtsy Lunge Knee Drive, Squat. Squat Clean x2 Get Up. (bodyweight) Bear Plank Knee Taps. 41:04 Cool Down & Stretch. Hope you enjoy this lower body strength class! All my lower body workouts can be found organizedhere. xo Nicole.
UPPER BODY + CORE RESISTANCE BAND WORKOUT This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15. In the first two circuits, you’ll stay on each exercise for 30 seconds.PUMPS & IRON
A healthy lifestyle blog. Pinterest, tumblr and fashion blogs everywhere are filled to the brim with close-up shots of “arm parties”—wrists stacked with bracelet upon bracelet. 500-REP KETTLE BELL WORKOUT Here’s the breakdown: 50 Kettle Bell Swings: Start with kettle bell down between your legs and,using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. IPUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
PUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a class pack of 45-minute long total-body workouts. ABOUT | PUMPS & IRON About. Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this website in 2012.BODYWEIGHT WORKOUTS
Most Popular Bodyweight Workouts. Not sure where to start? These are some of my (and your!) favorites from the above gallery: 25-Minute HIIT Workout – Three mini circuits make up this total body workouts.; Beginner Tabata Workout – This is a quick, 12-minute workout that’s perfect if you’re a beginner!; 12-Min Tabata Superset Series – These bodyweight workouts are a huge hit onYouTube.
LOOP BAND WORKOUT
Resistance band loop – I’m using a “medium” tension band, but it’s on the lighter side of medium. This loop band workout is broken up into three circuits. In each circuit, you’ll do three exercises, back to back, for 30 seconds each. Rest 30 seconds then repeat. In circuits 1 & 3, you’ll complete three sets of the circuit. HIIT WORKOUT WITH STEPPER (20 MINS) EQUIPMENT NEEDED: Stepper – or a longer step bench works ( link is affiliate) We’ll use a 30 seconds on, 30 seconds off interval structure for the entire 20 minutes. You’ll go through the circuit of five exercises four times total. When I’ve posted 30/30 workouts in the past, I’ve given you a full minute of recovery time in themiddle.
STEPPER WORKOUTS
The stepper workouts on this page can be done with a small stepper cube or a longer step bench. This is the stepper that I personally use (affiliate link). I like that it has risers so that I can adjust the height for different exercises.WORKOUTS ARCHIVES
EQUIPMENT I USED. Set of medium-heavy dumbbells (I’m using 10-lbs because it’s all I have, but if you’re roughly the same fitness level as me, I’d recommend going in the 15-25 range) – I’m also using a 20-lb kettlebell, but this is totally optional; you can just use one of your dumbbells; Exercise mat; This workout consists of high-intensity bodyweight tabatas and circuits with UPPER BODY + CORE RESISTANCE BAND WORKOUT This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15. In the first two circuits, you’ll stay on each exercise for 30 seconds.PUMPS & IRON
A healthy lifestyle blog. Pinterest, tumblr and fashion blogs everywhere are filled to the brim with close-up shots of “arm parties”—wrists stacked with bracelet upon bracelet. 500-REP KETTLE BELL WORKOUT Here’s the breakdown: 50 Kettle Bell Swings: Start with kettle bell down between your legs and,using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. IPUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
PUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a class pack of 45-minute long total-body workouts. ABOUT | PUMPS & IRON About. Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this website in 2012.BODYWEIGHT WORKOUTS
Most Popular Bodyweight Workouts. Not sure where to start? These are some of my (and your!) favorites from the above gallery: 25-Minute HIIT Workout – Three mini circuits make up this total body workouts.; Beginner Tabata Workout – This is a quick, 12-minute workout that’s perfect if you’re a beginner!; 12-Min Tabata Superset Series – These bodyweight workouts are a huge hit onYouTube.
LOOP BAND WORKOUT
Resistance band loop – I’m using a “medium” tension band, but it’s on the lighter side of medium. This loop band workout is broken up into three circuits. In each circuit, you’ll do three exercises, back to back, for 30 seconds each. Rest 30 seconds then repeat. In circuits 1 & 3, you’ll complete three sets of the circuit. HIIT WORKOUT WITH STEPPER (20 MINS) EQUIPMENT NEEDED: Stepper – or a longer step bench works ( link is affiliate) We’ll use a 30 seconds on, 30 seconds off interval structure for the entire 20 minutes. You’ll go through the circuit of five exercises four times total. When I’ve posted 30/30 workouts in the past, I’ve given you a full minute of recovery time in themiddle.
STEPPER WORKOUTS
The stepper workouts on this page can be done with a small stepper cube or a longer step bench. This is the stepper that I personally use (affiliate link). I like that it has risers so that I can adjust the height for different exercises.WORKOUTS ARCHIVES
EQUIPMENT I USED. Set of medium-heavy dumbbells (I’m using 10-lbs because it’s all I have, but if you’re roughly the same fitness level as me, I’d recommend going in the 15-25 range) – I’m also using a 20-lb kettlebell, but this is totally optional; you can just use one of your dumbbells; Exercise mat; This workout consists of high-intensity bodyweight tabatas and circuits with UPPER BODY + CORE RESISTANCE BAND WORKOUT This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15. In the first two circuits, you’ll stay on each exercise for 30 seconds.PUMPS & IRON
A healthy lifestyle blog. Pinterest, tumblr and fashion blogs everywhere are filled to the brim with close-up shots of “arm parties”—wrists stacked with bracelet upon bracelet. 500-REP KETTLE BELL WORKOUT Here’s the breakdown: 50 Kettle Bell Swings: Start with kettle bell down between your legs and,using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. IPUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
PUMPS & IRON
This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!PUMPS & IRON
The first time through the five exercises, you do them for 60 seconds each. Then just 45 seconds each. Then 30 seconds each. You get 15 seconds of rest/transition time between each exercises. Between pyramids, you get about a minute to recover, but pause the video andtake more time if
30-MINUTE ROWING WORKOUT Timed Race Pyramid | Go as far as you can go in 2 minutes, 90 seconds, 1 minute, and then 30 seconds. Rest for 30-60 seconds in between each interval (think of each interval as one leg of the race). Write down your distance at the end of each interval. When you’re done, add up your total distance traveled in the four legs of the race.INSTAGRAM LINKS
QUICK LINKS: Patreon – Get access to more workout classes and a monthly workout calendar! YouTube – Weekly free workout classes. Latest blog post Home fitness equipment I recommend Click an image below from my Instagram feed (@nicolepearce) for the corresponding link. (Visited 1 time, 1 visit today) ESSENTIAL OIL BLEND FOR FOCUS (DIY WORK & STUDY BLENDESSENTIAL OIL BLEND FOR FOCUSESSENTIAL OIL RECIPE FOR CONCENTRATIONESSENTIAL OIL FOR ADHD AND FOCUSESSENTIAL OIL FOR MEMORY AND FOCUSDOTERRA OIL FOR FOCUS AND CONCENTRATIONESSENTIAL OIL BLENDS FOR FOCUS Add 10 drops (the above recipe) to 2 oz of distilled water. Shake the spray bottle well before spritzing into the air around you as you deeply inhale. Do this periodically throughout the work day as needed (a single spray or two is all you need!). A QUICK (BUT TOUGH) ROWING + WEIGHTS CIRCUIT WORKOUTINDOOR ROWING WORKOUTSONLINE ROWING WORKOUTSROWING MACHINE WORKOUTS FOR WOMENROWING WORKOUTS FOR WOMENINDOOR ROWING WORKOUT PROGRAMROWING WORKOUTS FORWEIGHT LOSS
Want maximum ass kicking in minimum time? Incorporate sprints on the rower into your workout. Quick, killer row circuits are my go-to when planning classes using the row machine because they guarantee that I-hate-you glare from clients that turns immediately into that such-a-good-workout grin as soon as class ends. Rowing Sprints + Weights Circuit Workout CREAMY ALMOND GARLIC SAUCE (VEGAN) Instructions. Heat the olive oil in a sauce pan on medium-high heat. Add the garlic and onion and sprinkle with a little salt and pepper. Cook, stirring occasionally, until the onion starts to become translucent (about 2-3 minutes). Add the flour and lemon zest and mix into a paste. Slowly add the lemon juice and almond milk, stirring asyou do
ESSENTIAL OILS FOR ROSACEA Sandalwood (via Amazon) – Relieves itching and inflammation, can be helpful in calming a rosacea flare-up. Carrot seed (via Amazon) – Good for irritated skin. A depurative, which are used in the treatment of chronic inflammatory diseases. Carrot seed is WHAT AN OVERHEAD SQUAT ASSESSMENT CAN REVEAL ABOUT MUSCLE Hope everyone had a great weekend! I spent a night on the Vineyard, had a wedding shower on the Cape, and then headed back to Boston Saturday evening to finish up a fun weekend. Summer is the best. Since there seemed to be a lot of interest around the runner’s assessmentI had done at
WORKOUTS | PUMPS & IRON Subscribe to my YouTube channel. New workouts are released every Monday morning. If you’re just starting out with fitness, check out my beginner-friendly workouts. If you’re looking for a group fitness class feel, check out Studio Pumps. You can purchase a class pack of 45-minute long total-body workouts. ABOUT | PUMPS & IRON About. Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth). I started this website in 2012.BODYWEIGHT WORKOUTS
Most Popular Bodyweight Workouts. Not sure where to start? These are some of my (and your!) favorites from the above gallery: 25-Minute HIIT Workout – Three mini circuits make up this total body workouts.; Beginner Tabata Workout – This is a quick, 12-minute workout that’s perfect if you’re a beginner!; 12-Min Tabata Superset Series – These bodyweight workouts are a huge hit onYouTube.
LOOP BAND WORKOUT
Resistance band loop – I’m using a “medium” tension band, but it’s on the lighter side of medium. This loop band workout is broken up into three circuits. In each circuit, you’ll do three exercises, back to back, for 30 seconds each. Rest 30 seconds then repeat. In circuits 1 & 3, you’ll complete three sets of the circuit. HIIT WORKOUT WITH STEPPER (20 MINS) EQUIPMENT NEEDED: Stepper – or a longer step bench works ( link is affiliate) We’ll use a 30 seconds on, 30 seconds off interval structure for the entire 20 minutes. You’ll go through the circuit of five exercises four times total. When I’ve posted 30/30 workouts in the past, I’ve given you a full minute of recovery time in themiddle.
STEPPER WORKOUTS
The stepper workouts on this page can be done with a small stepper cube or a longer step bench. This is the stepper that I personally use (affiliate link). I like that it has risers so that I can adjust the height for different exercises.WORKOUTS ARCHIVES
EQUIPMENT I USED. Set of medium-heavy dumbbells (I’m using 10-lbs because it’s all I have, but if you’re roughly the same fitness level as me, I’d recommend going in the 15-25 range) – I’m also using a 20-lb kettlebell, but this is totally optional; you can just use one of your dumbbells; Exercise mat; This workout consists of high-intensity bodyweight tabatas and circuits with UPPER BODY + CORE RESISTANCE BAND WORKOUT This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15. In the first two circuits, you’ll stay on each exercise for 30 seconds.PUMPS & IRON
A healthy lifestyle blog. Pinterest, tumblr and fashion blogs everywhere are filled to the brim with close-up shots of “arm parties”—wrists stacked with bracelet upon bracelet. 500-REP KETTLE BELL WORKOUT Here’s the breakdown: 50 Kettle Bell Swings: Start with kettle bell down between your legs and,using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. IPUMPS & IRON
A healthy lifestyle blog.* Studio Pumps
* Workouts »
* Workouts by Structure »* AMRAP Workouts
* Cardio Workouts
* Deck of Cards Workouts * For Fun (“Drinking” Game / TV Show Workouts) * Interval Training Workouts* Pyramid Workouts
* Reps/Rounds for Time Workouts* Superset Workouts
* Tabata Workouts
* Workouts by Equipment Needed » * Ankle Weight Workouts * Bodyweight Workouts * Hand Weight/Dumbbell Workouts * Household Object Workouts * Jump Rope Workouts * Kettlebell Workouts * Medicine Ball Workouts * Power Wheel Workouts * Resistance Band Workouts * Stability Ball Workouts * Treadmill Workouts * Workouts by Target Area »* Core Workouts
* Butt Workouts
* Full-Body Workouts * Lower Body Workouts * Upper Body Workouts * Workout Roundups » * Fitness Gear & Wish Lists * My Weekly Workout Schedule * My Workout Roundups * Online Workouts from Other Sites* Group Fitness
* MOST RECENT
* Recipes »
* Appetizers & Sides * Healthy Breakfast Recipes* Cocktails
* Dessert
* Dinner
* Lunch
* Salads
* Smoothies & Smoothie Bowls* Snacks
* Soups
* Dairy-Free Recipes* Gluten-Free
* Vegan
* MOST RECENT
* Running »
* Half Marathon Training* Races
* Running & Workout Playlists * Treadmill Workouts* Beauty »
* Hair
* Manicure Tutorials * Natural Beauty Products* Skincare
* Health »
* Books, Movies, Etc.* General Musings
* Fitness Certifications* Mental Health
* Superfoods
* Q&A with Health Experts* Lifestyle »
* Blogging
* Boozy Book Club
* Boston
* DIY Home & Garden Projects * Giveaways & Discounts* Travel
* About
* Sponsor
MEXICO CITY BACHELORETTE WEEKEND RECOMMENDATIONS October 30, 2019 by Nicole 1Comment
I went on a Mexico City bachelorette weekend earlier this month to celebrate one of my college friends. I had never been before but heard great things, and was not disappointed! The city is sprawlingly huge. Some areas have more of a busy city feel, while others are quiet and more like a quaint neighborhood. And the food. WOW. Mexico City is worth a visit if only for the meals you’ll experience. I got lots of questions via Instagram about recommendations, so I’ve organized everything we did into this blog post. I’m also including additional recs that we weren’t able to fit into the longweekend.
We used Airbnb for our stay—both for the house and a couple of our activities. I’ll link directly to the house and experiences below, but if you’re new to Airbnb use THIS LINKto sign up for an
account. It’ll get you $40 off a stay and give you $15 to use on anexperience.
WHERE WE ATE
PARAMO
We ate here the first night. Cool spot and the tacos were amazing! We ordered a bunch of different options for the table and all dug in. Not my favorite margaritas, but the other girls liked their cocktails.SAN ANGEL INN
The San Angel Inn was absolutely beautiful! We went there for lunch and drinks. Eat outside in the gorgeous gardens and get the margaritas! Best margs I had all weekend. They’re also known for their ceasar salad so absolutely get that for the table. They make it tableside and it’s delicious. Might sound weird to order a ceasar salad in Mexico, but FUN FACT: the salad was invented in Tijuana. This spot is a little on the fancier side. Felt a little awkward in a crop top as locals walked in wearing blazers and neck scarves(whoopsies haha).
ROSETTA
Delicious pasta! And really cute restaurant. Indulge in all your carbohydrate dreams here.OTHER RECS
* ROMITA COMEDOR – Great dinner spot, gorgeous interior. * LALO – Awesome for brunch. Small and no reservations so be prepared to wait if you go. * CONTRAMAR – Great seafood, only open for lunch. Go around 2:30 and stay for a few hours. Get a table outside, people watch and have a few Cielo Rojo (spicy clamato juice with beer in it—sounds disgusting to me but came recommended haha). * DURANGO 131 – Breakfast served all day long. Delicious, beautiful setting in an old French-style townhouse. * MERO TORO – Lunch or dinner, on the Parque Mexico. Beautiful, interesting architecture in the area. * DULCINEA – Great for lunch. Have incredible plantain tortilla warps and fish tacos. * PARNITA – Cute taco joint with local/”hip” crowd. Festive vibe, great micheladas.WHAT WE DID
LUCHA LIBRE
We went to a Lucha Libre (wrestling) show via an Airbnb experience . Jonny was our guide and he was the BEST. The evening started with mezcal tasting, then we got the most delicious street tacos, and headed to the show. Highlyrecommend!!
FRIDA KAHLO MUSEUM
I mean how can you go to Mexico City and _not_ visit Frida Kahlo’s house ?! You need to pay a little extra to take pictures inside the museum, so I only have this one in the temporary Dia de los Muertos exhibit outside. But you then walk through the house she shared with Diego Rivera, room by room. Diego Rivera had a second home in the San Angel neighborhood. If you want to see that one as well, start the day at the Blue House, then head to San Angel and see Diego’s house. When you’re done you can walk around the San Angel neighborhood and have lunch at San Angel Inn. Speaking of which … WALKED AROUND THE SAN ANGEL NEIGHBORHOOD I couldn’t get over how cute the San Angel neighborhood is! Apparently it used to be a wealthy suburb that was sort of swallowed up and surrounded by the city as it grew. Accordingly, it has more of a neighborhood feel than a city feel. It sort of reminded me of a Mexico City version of LA. Highly recommend spending some time walking around the quaint streets and parks, poking your head into some stores, and having lunch at the San Angel Inn (see above).COOKING CLASS
This cooking class was an Airbnb experience . It was really cool and I loved our guide, Jesus. It was very long though (5 hours instead of the advertised 3), so I wouldn’t necessarily recommend it. I think if you did it with a smaller group, it’d be great, but we were *starving* by the time we actually got to eat something. Maybe skip the cooking class and just grab lunch there though because everything was delicious. They don’t have a menu, you just show up, tell them if you have any allergies, and they take care of the rest. The kitchen is open so you can watch them make everything. Name of the place is Expendio de Maiz. WHERE WE WENT OUT FOR DRINKS The first two nights, we had drinks at dinner but then just went back to our Airbnb afterwards because we’re in our 30s and were tired lol. Saturday night, however, we let our (gray) hair down and wentout.
LIMANTOUR
After our Lucha Libre excursion, we went to Limantour for a couple cocktails before heading out to a club. I got a watermelon cocktail that was out of this world, and everyone loved their drink order. Great spot for a few cocktails!AM
Our guide for the Lucha Libre excursion recommended we go here. It was an intense nightclub. Think trance music, flashing lights, the bouncers will take the case off your cell phone to check for drugs—that kind of nightclub lol. It wasn’t quite the scene we were looking for so we walked next door …LOFT
Loft didn’t come recommended, but it happened to be right next to AM and was perfect! A more casual bar, they played awesome music and had tvs everywhere showing the corresponding music video. I spotted a beer bong behind the bar and they let us funnel beers (yes, very sanitary, I know). Basically it was the perfect spot to behave like we were back in college. Not super conducive to dancing, but we turned one corner of the bar into our own little dance floor.OTHER RECS
* MN ROY – Cool nightclub that’s apparently hard to get in to, but worth it if you can. * BAR JULES – Good bar in Polanco area. It’s a speakeasy and you enter in through the refrigerator in the kitchen. * DOWNTOWN HOTEL – Cool hotel with a beautiful rooftop bar andpool.
WHERE WE STAYED IN MEXICO CITY We stayed in an Airbnb in the Roma Sur neighborhood and it was absolutely perfect for a big group. The indoor-outdoor design was beautiful and everything was modern and clean. Here is the link to the exact listing on Airbnb. If you’re new to Airbnb, however, use this linkto first sign up
for an account. It’ll get you $40 off your first stay. The Roma neighborhood used to be very upscale, but was hit hard by an earthquake and fell into decline. In recent years, it’s seen a surge of gentrification and is now considered to be a trendy hipster area. Regardless of where in the city you stay, getting around via Uber is super easy (and cheap!). HAVE YOU BEEN TO MEXICO CITY—FOR A BACHELORETTE OR OTHERWISE? IF YOU HAVE ANY RECOMMENDATIONS TO ADD TO THIS LIST, LEAVE A COMMENT! Speaking of Mexico … I also have a travel guide for Tulum.
Check it out!
Sharing is caring!
*
12
_ _ SHARE
*
3
_ _ PIN
*
0
_ _ TWEET
*
0
_ _ MAIL
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
Filed Under: Lifestyle ,Travel
CORE PYRAMID WORKOUT October 28, 2019 by NicoleLeave a Comment
This core pyramid workout is the third in a series of four. Check out my lower body pyramid workout and upper body pyramid workout for the same structure, just focusing on different muscle groups. Fourth and final workout in this series will be total body. This is also my dog’s YouTube debut. I adopted Pickles about a month ago and am absolutely in love! She’ll be chilling in the background of this workout, so don’t mind the messy couch. CORE PYRAMID WORKOUTEQUIPMENT I USED:
* A medium – heavy weight (I’m using a 20 lb kettlebell , but dumbbell/med ball works, too!) This core pyramid workout is structured like a game of _Simon_ or _Bop It_. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:Exercise 1
Rest
Exercise 1 + Exercise 2Rest
Exercise 1 + Exercise 2 + Exercise 3 … and so on up to six. As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:* 5-Min Warm Up
* 7-Min Gentle Warm Up(no
jumping)
WORKOUT BREAKDOWN
_See times in above video for a preview of the exercises and how tomodify._
* Russian Twists (2:09) * V-Up ‘n Overs (3:24) * Side Plank Thread the Needle Pikes (5:05) * Rolling Crunches (7:19) * Slow Mountain Climbers (10:10) * Forearm Plank Jacks (13:39)xo Nicole
Sharing is caring!
*
16
_ _ PIN
*
0
_ _ TWEET
*
0
_ _ SHARE
*
0
_ _ MAIL
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
Filed Under: Abs ,
Pyramid , Video
, Workouts
UPPER BODY PYRAMID WORKOUT (15 MINS) October 7, 2019 by NicoleLeave a Comment
Today’s upper body pyramid workout uses the same structure as last week’s focusing on lower body.
If you’re looking for more of a total-body workout, try doing the two back to back! Next week I’ll have one focused on core, and finally one that’s total body. All are just 15 minutes long but packa big challenge!
UPPER BODY PYRAMID WORKOUTEQUIPMENT I USED:
* Set of medium dumbbells + a drop set – I’m using a set of 10-lb weights and a set of 8-lb weights for my drop set. The last two exercises focus on shoulders, and you’ll probably want to have a lighter set on hand for those. This upper body pyramid workout is structured like a game of _Simon_ or _Bop It_. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:Exercise 1
Rest
Exercise 1 + Exercise 2Rest
Exercise 1 + Exercise 2 + Exercise 3 … and so on up to six. As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel:* 5-Min Warm Up
* 7-Min Gentle Warm Up(no
jumping)
WORKOUT BREAKDOWN
_See times in above video for a preview of the exercises and how tomodify._
* Biceps Circle Curls (1:55) * Row x2 + Overhead Raise (3:00) * Marching Push Ups (4:41) * Surfer Get-Ups (6:58) * Bent Raise, Rotate, Shoulder Press (9:50) * Shoulder Press Ups (13:20) Outfit is from Legit Activewear . Use my code NICOLE15 to get 15% off your first purchase!xo Nicole
Sharing is caring!
*
84
_ _ PIN
*
26
_ _ SHARE
*
0
_ _ TWEET
*
0
_ _ MAIL
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
*
0
_ _ SHARE
Filed Under: Hand Weights/Dumbbells,
Pyramid , Upper
Body , Video
, Workouts
Next Page »
Hey there! I'm Nicole, a group fitness instructor, healthy lifestyle blogger (you probably figured that one out by now) and Certified Personal Trainer living in Boston, MA. LATEST YOUTUBE VIDEOSINSTAGRAMMIN’
Instagram post 2164961585473548365_8192007 Instagram post 2159143741917802114_8192007 Instagram post 2158145365604593802_8192007 Instagram post 2155540532867547585_8192007 Instagram post 2154470056325973091_8192007 Instagram post 2153990335549044302_8192007 Instagram post 2148725817235314062_8192007 Instagram post 2146863924753312082_8192007Load More...
MOST POPULAR POSTS
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.
RSS - Posts
RSS - Comments
Return to top of page Copyright © 2019 · Lifestyle Child Theme on Genesis FrameworkWordPress
Log in
*
569
_ _ PIN
*
100
_ _ SHARE
*
0
_ _ TWEET
*
0
_ _ MAIL
*
0
_ _ SHARE
Details
Copyright © 2024 ArchiveBay.com. All rights reserved. Terms of Use | Privacy Policy | DMCA | 2021 | Feedback | Advertising | RSS 2.0