Stay active on the go with my favorite Sculpt Society workouts, simple bodyweight routines, and hotel gym circuits to keep you feeling strong while traveling.

Hi friends!

How are you? I hope you’re having a lovely morning. We’re off on a little adventure: we’re headed to NYC! New York is one of my favorite places in the world, and I’m soooo excited for some Broadway shows, shopping, all the food and sightseeing. If you have any NYC tips or new faves, please send them my way! The last time I was there was a girls’ trip with Liv.

If you’ve been around here for a while, you know how much I love a good travel adventure. Whether it’s a family road trip or a long-haul flight overseas, I always feel better when I stick to some kind of movement routine while I’m away from home.

But let’s be real: staying active while you’re traveling can be challenging. Time zones, busy schedules, limited equipment, and wanting to relax can make it easy to skip workouts altogether. (And sometimes I do just skip workouts while I’m traveling.)

Over the years – between family trips, girls’ weekends, and long vacations – I’ve learned that you don’t need a fancy setup or hours in the gym to feel strong and energized while you’re out of town. Today, I wanted to chat about my go-to travel workouts, how I fit them into trips without it taking over, and the mindset tips that make fitness on the go feel doable and fun.

Staying Fit While Traveling: My Go-To Workouts + Tips

Why I Make Fitness a Priority When Traveling

When I move my body on vacation or while traveling for work, I notice:

My energy stays higher

I feel less bloated

I get to enjoy all the amazing food without the sluggish feeling

It helps me sleep better and manage stress, which is always appreciated

Most importantly, it’s not about “burning off” meals or forcing mysel to do something I don’t feel like doing. I usually look forward to moving my body each day (and it’s one of the ways I maintain my somewhat sanity lol). For me, it’s about keeping my routine, supporting my mental health, and feeling good so I can enjoy every moment of the trip.

My Go-To Workouts While Traveling

Here are my top three ways to move on the road — all tried, tested, and easy to customize to your schedule and location.

1. Sculpt Society App Workouts

If you’ve followed me for a while, you know I love The Sculpt Society.

It’s my go-to for travel because:

The workous are 10-45 minutes long — perfect for quick movement sessions and I can adjust depending on how much time I have.

You don’t need much equipment (many workouts can be done with bodyweight, but sometimes I’ll use 3 lb weights or an ankle weight)

They combine danc

Sharing a core workout for my runner friends out there.

Hi friends! How are you? I hope you’re having a lovely morning. I’m looking forward to a strength workout, some time on my PEMF mat with my red light mask, and then an afternoon full of client calls.

In today’s post, I wanted to share some tips on core work for runners.

The reality is that running can feel like a complete workout on its own: it builds endurance, strengthens the cardiovascular system, and challenges the lower body. But if you want to take your performance, posture, and resilience to the next level, what you do when you’re not running matters a LOT, too. How’s your mobility? Nutrition? Sleep? Recovery? Core?

Working your core muscles can improve balance, efficiency, and reduce injury risk. The core is more than just your abs, It also includes your hips, lower back, and glutes, which play a huge role in running form and power.

Today, I’m sharing a round-up of the best core workout for runners so you can add simple, effective moves to your strength training routine. These exercises don’t take long but offer huge benefits for every type of runner, whether you’re training for your first 5K or figuring out how to train for a half marathon.

Core Workout For Runners

Today I wanted to chat about:

Why a strong core is crucial for runners.

The benefits of consistent core training.

A detailed list of the best core exercises with how-to steps.

Guidance on how often to include a core routine in your training plan.

My goal is to make this guide as practical and easy to implement as possible. Bookmark it, save the exercises, and I hope it can provide some inspo for your next training cycle!

Is A Strong Core Important For Runners?

Yes x 1000000000. Many runners neglect core strength because they assume running itself is enough. But a weak core can lead to poor posture, reduced efficiency, and even injuries.

A strong core helps you maintain proper alignment, keeps your pelvis stable, and reduces unnecessary side-to-side movement. It also allows you to transfer power more efficiently from your upper body to your legs, helping you run faster and farther with less effort.

(flash back to when I used to run regularly! I’m starting to e

Sharing a high intensity interval training treadmill workout you can do in your next home or gym cardio session. Check out the details below.

Hi friends! How are ya? I hope you had an amazing weekend! Ours was a little on the chaotic side but ended with an awesome family dinner. Something random from the weekend: I RAN. Not a lot… just a little. But I read a statistic that said a very small percent of people over the age of 30 ever sprint again in their life, and was I was determined to be a part of that small precent. The reality is that I’m just *now* feeling well enough to add more intense cardio back into my life after my healing journey. It’s been slow and steady and I definitely missed the “sweat from your eyeballs” cardio, but needed to scale back for a while.

It’s important to add variety and changes in intensity in your routine, and one of the easiest ways to shake things up is through High intensity interval training (HIIT). Instead of slogging away for 30 minutes at a comfortable pace, HIIT lets you push hard, recover, and repeat in short bursts that leave you feeling accomplished (and sweaty) in less time.

HIIT can be done with bodyweight exercises, dumbbells, or even outdoors, but treadmill HIIT workouts are one of the most effective (and underrated!) ways to train. By manipulating speed and incline, you can create intervals that challenge your heart rate, burn more calories, and keep things exciting.

Today I wanted to share a High Intensity Interval Training Treadmill Workout you can do in under 30 minutes, which is perfect if you’re short on time but want maximum results.

High Intensity Interval Training Treadmill Workout

Today I’ll share a little recap about what HIIT is, why treadmill intervals are so effective, and how to structure your own workout for your fitness level. I also made ya a little done-for-you 30-minute interval treadmill workout that combines short sprints, Tabata intervals, and strategic rest periods.

By the end, you’ll know how to use your treadmill as more than just a walking or jogging machine. It’s actually a powerful tool for fat loss, boosting insulin sensitivity, and improving cardiovascular health.

What Is High Intensity Interval Training Workouts?

High intensity interval training (HIIT) is a style of exercise where you alternate between periods of all-out effort and periods of rest or low intensity recovery. The benefit of HIIT is that you can get incredible results in less time compared to steady-state cardio.

Research shows that HIIT can:

Burn more calories in less time than traditional cardio.

Improve insulin sensitivity, making it easier to manage blood sugar.

Strengthen your heart and lungs.

Boost metabolism long after the workout is over

Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.

Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.

For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.

A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.

Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.

Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.

High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.

If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.

30 Minute High Intensity Workout

This workout alternates between cardio intervals and bodyweight strength exercises.

The structure is simple:

5 Rounds Total

Cardio Interval: 3 minutes

Bodyweight Circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.

What Is High Intensity Workout?

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods.

’Tis the season for fun family gatherings, lots of holiday events, and wondering how the heck you’re going to fit in a workout. I’m always a fan of quick dumbbell circuits, but even more during such a busy season. I’ll always appreciate the amazing feeling I get when I can grab a pair of dumbbells, put in my headphones, and 20-30 minutes later, I’m sweaty and energized to tackle the rest of the day.

For today’s post, I wanted to share a quick workout you can do anywhere this holiday season. All you need is a medium pair of dumbbells and a mat. Please let me know if you give it a try! (As always, talk with a doctor before making any fitness changes and honor your body.)

Holiday Strength Circuit Workout

Form cues and tips:

Squat to Upright Row

Holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an upright row at the top.

Jump Squats

Make sure to land softly with bent knees. As you spring up, reach your arms overhead, and try to create some lightness within the movement. Squat as low as you can and reach up as high as you can.

Curtsy Lunges

Cross one leg back and behind the other, and come down into a curtsy lunge. The front foot stays flat on the ground and the back foot has the heel raised off the floor.

Froggers

Start in plié squat position. Bring your hands down to touch the floor (keep your chest up). Jump up and land, touching the floor.

Biceps Curl to Overhead Press

Holding a dumbbell, squeeze your biceps and exhale as you curl, inhale to bring the weights up to 90 degrees and exhale to press up overhead.

Push-up to Renegade Row

Start in a plank position, on your knees or toes, holding dumbbells in both hands. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.Lift one dumbbell up and squeeze your back to bend the elbow in towards