Monthly Archives: August 2013

Weekend Fitness Challenge! Fun for the Whole Family


Great way to spend time together and show your family how FUN FITNESS can be.

This weekend’s challenge is the one minute challenge – see how many:

  • Sit-ups 
  • Push-up
  • Squats
  • Jumping Jacks

Post your families results – be fun to see who wins!





Track Workout – Endurance Focus


Best way to improve running speed is to do weekly track workouts. They are hard to do, but if you find a good supportive group you’ll not only see your speed and endurance improve you’ll have FUN too! This mornings workout with the Urban Escape Fitness gang:

  • 1 mile warm-up
  • 2X800, running about 40 to 60 seconds faster than 10k pace (2 min recovery between)
  • 4X400, running 40 to 60 seconds faster than 5k pace (1:30 min recovery between)
  • Walk a lap
  • 1200 cool down
  • 4 miles total

Healthy Recipe: Stuffed Peppers


Easy delicious and healthy dinner idea

You’ll need:

  • Peppers (whatever color you like)
  • Shredded chicken breast
  • 1 can black beans, low sodium
  • Trader Joe’s, Corn Salsa, 1/2 container
  • Fresh garlic
  • Cilantro, 1/2 bundle
  • Green onions, full bundle
  • Low fat shredded cheese
  • Avocado 

I started by taking a couple peppers (color of your chose) and cutting off the tops and cleaning them out. LIGHTLY oil and salt the out side. Set those a side for later.


In a stir fry or sauce pan add your ingredients, seasoned with a little taco seasoning.  While this is heating grill your pepper on the BBQImage Set-up your plates with lettuce or rice or both. Pull off peppers from grill when they start to lose there shape and cut in half. Place on the plates and fill with stir fry mix. On top add some low fat cheese (go easy), some salsa, avocado and maybe garnish with some of the extra cilantro and chives.

This took me 15-20 min.


Product Review: My Favorite Music App

Image  I Love this app. Bridgett Sullivan, one of Urban Escape Fitness’s fabulous Trainers recommended it. I got to the point were I was so sick of all my playlists and music. With Songza I get new music and playlists all the time for FREE!

From Wikipedia: Songza is a free streaming music and recomendation service. Stating that its playlists are made by music experts, the service recommends various playlists based on time of day and mood or activity. Songza offers playlists for activities such as waking up, working out, commuting, concentrating, unwinding, entertaining, and sleeping. Users can vote songs up or down, and the service will adapt to the user’s personal music preferences. Users can find playlists not just based on artists, songs, or genres, but also based on themes, interests, and era

Preparing for a Long Training Day


I’ve often been asked how people can workout for so many hours – the answer is lots of planning and a good pre workout routine. Today my workout will consist of 5.25 mile  run, teach bootcamp and than go on a 3 hour bike ride with my husband.

Pre long workout routine: (If I was just doing one workout I’d have my 2 cups coffee and call it good)

  • Wake-up at least 2 hours before my first planned activity
  • 2 cups of coffee (a must!)
  • 1.5 hours before 1st activity have a small bowl of oatmeal and one egg (I’m never hungry 1st thing in the morning so I need to force myself to eat)
  • Drink about 12 oz of water through-out the morning
  • Get all cycling gear in bag ready for husband to bring when he meets me for bicycling after bootcamp (make sure have about 400 cal of sports nutrition and 2 water bottles for 3 hour ride)
  • Walk dogs ( about 20 mins)
  • Foam Roll 15 mins before I leave for run
  • Decide how I’m feeling and what my goals for workout are (If I’m feeling strong my run pace will be faster – I like making goals for myself, helps keep me motivated)
  • Sunscreen
  • Head out the door!

Weekend Fitness Around the Bay

ImageThere are always so many amazing activities to do in the Bay Area, I thought I would spend Friday’s finding some fun options for you to try. 

Of course if you are looking for an amazing full body workout Urban Escape Fitness has bootcamp classes Saturday and Sunday at 8:30a. Location 113 San Marin Dr, Novato Ca 94947.

For those of you that want a killer swim workout try Swymnuts Masters located at the Lucas Valley HOA Pool at 1201 Idylberry Rd, San Rafael, CA. Coach Cokie Lepinski is amazing, weather you are a accomplished swimmer or a total new-be you’ll get a great workout. Saturday from 7a-8:30a

Marin Cyclist has a 44 mile ride on Saturday: Calendar for more info

Why not something really different: Stand-up paddle boarding in Benicia.. yoga style! 

If you know of any other adventures to add please comment and share 🙂