“Max It Out” Muscular Endurance Circuit

Hi friends <3 How’s your week going so far? Mine has been great… but today has been “a day.”


It’s funny because I posted the above photo on Instagram last night (after a particularly wonderful day) and feel like it jinxed me! 

I started the morning with an awesome short strength sesh (details at the end of this post) and some much-needed foam rolling,

Foam rolling2

came home as Liv was waking up, made her some French toast sticks and fruit, and then went upstairs to grab a load of laundry before the Pilot left for work.

I fell down the stairs!

I wish I could be the funny heh-heh “I almost ate it and tripped” but nope. I missed a step, and went sledding all the way down on my back until landing on my tailbone on the tile. It was real. I feel ok now, and am so thankful I was just holding laundry -when I carry Liv up and down, I’m super slow and careful, but when it’s just me, it’s as fast as possible- but I’m feeling it in my neck, back and foot, which was rug-burned on the way down. Sad trombones, play your song.

The candle on the sad cake? My latest batch of kombucha molded.

Buch  1 of 1

It’s the first time it’s ever happened, and I’m wondering if it was a bad scoby or the tea, as it was my first time doing black tea instead of green. See the little floaty things at the top? They were fuzzy, so the entire batch went in the garbage disposal :/

Of course, today wasn’t totally awful, but just one of those where little things have gone wrong as the day goes on. I also can’t help but wonder if we’ll get our PCS assignment (where we’ll be moving).. it should happen any day now. 

Lunch was good:

Salad  1 of 1 17

and I know the afternoon with Oliv will be good.

Peter piper

(Yesterday we went to Peter Piper, which was a blast)

Tell me something GOOD about your day πŸ™‚

I’m off to be horizontal on the couch until noodle wakes up.



Something to do: Max it out strength session! This is what I did this morning, completing as many reps as possible of each exercise for the entire minute. It’s a fantastic workout to blast calories in a short amount of time (can be 10, 20 or 30 minutes long), and also emphasizes muscular endurance.


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  1. Ashley Smith on October 8, 2013 at 6:08 pm

    Ugh sounds like you have had a DAY! Hope you start to feel better soon. I’m going to get my Prenatal Yoga (at the one of two classes that are actually offered in T-Town) on because my lower back pain is KILLING me today.

    Hoping for some calming thoughts there, I’ll send some vibes your way! πŸ˜‰

    • Fitnessista on October 8, 2013 at 6:10 pm

      where do you take class? I couldn’t find anything in tucson while i was pregnant, so i went to yoga oasis and modified the heck out of it

  2. Georgia on October 8, 2013 at 6:17 pm

    No wonder you had to foam roll after that workout! Crazy how much it helps. πŸ™‚

    • Fitnessista on October 8, 2013 at 6:19 pm

      i’ve been trying to foam roll every day lately- the running has really gotten into my IT band and hips

  3. Samantha on October 8, 2013 at 6:24 pm

    What is a good exercise that could replace the pull-ups? I have weights but nowhere to do pull-ups!

    • Cristal on October 9, 2013 at 12:51 pm

      I have the same question!

      • Fitnessista on October 9, 2013 at 4:30 pm

        do you have resistance bands? how about lat pulldowns with a resistance band?

  4. Colleen on October 8, 2013 at 6:32 pm

    A good part of my day, doing SOLI BEAT during son’s naptime! You girls are crazy in the best possible way. =)

    • Fitnessista on October 9, 2013 at 4:30 pm

      πŸ™‚ πŸ™‚ :)!!!!

  5. jodie on October 8, 2013 at 6:33 pm

    Oh man sorry you fell down the stairs and are in pain. Hope you start feeling better. I contacted you earlier about a giveaway once my site is finished, I sent an email to you but it came back as undeliverable, would you mind emailing me? This way I know I have the right address.

  6. Michelle @ A Healthy Mrs on October 8, 2013 at 6:38 pm

    Oh no! Sorry to hear that you fell — I hope you’re not too sore tomorrow! The second day always seems worse with things like that πŸ™

    Take care!

  7. Caroline on October 8, 2013 at 6:38 pm

    I took my dog for a long walk this afternoon and the weather was perfect; sunny, 70, with a slight breeze. It was lovely and just what I needed in the middle of a crazy week!

  8. Julie @ Better Life with Burgers on October 8, 2013 at 6:43 pm

    Ahhh, those days…we all know those days! I always think to myself, though, “Things could be SO much worse…” Because they could, you know? Although falling down the stairs really doesn’t feel that way, I’m sure!

    I have a theory, though, that a really bad day means you’ve banked a really good day in the near future. So sometimes when I’m having a not-great day, I actually sorta hope it might get just a tiny bit worse, because then the next day will be that much better! πŸ™‚ Here’s to your awesome day tomorrow!

  9. Ashley @ My Food N Fitness Diaries on October 8, 2013 at 6:43 pm

    Oh my goodness, I’m so sorry about your fall. I’ve totally done that same thing down our basement stairs, except they aren’t carpeted. I actually almost fainted – it was such a scary experience!

    I got back to the gym this week and today went to my first Pump class in over a year. I’ve been doing mostly at home workouts and runs/walks outside for the past several months. It felt so good to back into group fitness again – I love it so much.

    Hope you have a restful evening!

  10. Jennifer on October 8, 2013 at 6:46 pm

    Glad to hear that you are OK. Sorry to hear you’re hurt. I like that you write about things that can get ya down sometimes – little annoyances, and other things like falling that will really ruin your day – keeps it real. Maybe a soak in the bath with some Dr. Teal’s epsom salt could help – the lavendar one is really nice. Feel better!

  11. Allison (Ms. Whirlwind) on October 8, 2013 at 6:48 pm

    I fell down the stairs when I was pregnant with my daughter and really goobered my back for the remainder of the pregnancy. It was awful, so I commiserate πŸ™‚

    Today, I managed to get up early and fit in a short treadmill workout, then I had a good breakfast with my son and snuggle time with my daughter before going to work. Today is ice cream social day at work (aka my favorite work day of the month) so it’s been a pretty good day all around!

  12. Karissa on October 8, 2013 at 6:55 pm

    Ugh I’m so sorry!! I have done that a time or 2… or more. Sad face. πŸ™ I hope you’re feeling much better already.
    Today I noticed how many trees have turned around here! πŸ™‚ Hope you’re seeing lots of signs of fall in Tuscon.

  13. Denise on October 8, 2013 at 6:55 pm

    Ugh-I hope you aren’t sore for days! I have slipped down the stairs with laundry before without it and with 2 babies (8 mths and 24 mth) in hand. I held onto both but my tailbone was sooorrrrre for weeks. I was rushing for work and slipped down the steps with socks on. My 2 yr old and I were crying but my baby boy was like “weeeeee.” We are more careful now πŸ˜‰

  14. Yaara Leve on October 8, 2013 at 7:05 pm

    Owwwwch!! You poor girl! I’m sorry that happened. It seems like the worst injuries happen when we are not doing something active. Like, I’ll fall and hurt myself when I’m just walking outside and trip or something. It’s super annoying! I hope your tail bone feels better. I cringed when I read about the sledding. Made for good imagistic writing though–lol. Take care of yourself and take it easy!

  15. Angie @ Bloggin Blondie on October 8, 2013 at 7:18 pm

    awwww your day wasn’t good πŸ™ I cant believe you fell down your STAIRS!!! thats so scary!! bless your heart!! I hope it doesn;t effect your work outs for the rest of the week, but take it easy just in case! Good news, we got our baby girl a high chair today πŸ™‚

  16. Jaclyn on October 8, 2013 at 7:20 pm

    Something good? Hearing that my blog is relatable. I’m so glad that after 4 years of reading Fitnessista, I finally started my own.
    Keep it up, Gina. Your chin up too! xo

  17. Kimberly on October 8, 2013 at 7:45 pm

    Awww, sorry to hear about your fall! Sometimes circumstances just make it really difficult to keep up a happy face. Something good about my day? I set my alarm to go to the gym before work and I actually made it! This is big news since I usually hit snooze and decide to work out in the evening. πŸ™‚

  18. Fiona @ Get Fit Fiona on October 8, 2013 at 7:48 pm

    Oh no! I hope you’re feeling better soon. It’s amazing how fast accidents like that happen.

  19. Tara | Treble in the Kitchen on October 8, 2013 at 8:33 pm

    AH! So sorry you fell down the stairs! OUCH! Something good? Just found out I made callbacks for a Christmas show I auditioned for! WOO! πŸ™‚

  20. carrie on October 8, 2013 at 9:01 pm

    Yikes, I’m sorry! i had the exact same thing happen to me at boarding school. I was carrying a basket of laundry to the basement to wash clothes and someone had left a ball on the stairs. It’s scary to have a fall like that and it will definitely make you sore. Feel better πŸ™‚

  21. Jackie on October 8, 2013 at 9:05 pm

    Doing this circuit tomorrow!

  22. Laura on October 8, 2013 at 9:08 pm

    Ouch, glad you are okay! I’ve done that a few times myself. Once when I was pregnant, our stairs were carpeted and super slippery even when I was barefoot! It scared the crap out of me, but I managed to just hit my tailbone and got some awful rug burns on my arm from trying to break my fall. Be careful!

  23. Angelica on October 8, 2013 at 9:11 pm

    I did my first long run in a while! It’s been really hectic for me lately so the fact that I was able to do that and then go to class made me feel really good πŸ™‚

    Can you do a post on how to foam roll please?

  24. Runner Girl Eats on October 8, 2013 at 9:12 pm

    Oh no! I am training for a stair climb race and fallin is my biggest fear! Enjoy some couch time tonight:)

  25. Olivia on October 8, 2013 at 9:16 pm

    I know it’s not super likely, but I would be psyched if you ended up at Elmendorf AFB! I think you guys would love Alaska πŸ™‚

  26. Sara @ LovingOnTheRun on October 8, 2013 at 10:17 pm

    I’m sorry you have had a bad day! Tomorrow is a new day and that is what makes it so great! I hope tomorrow is better for you! πŸ™‚

  27. Brittany @The Fit Phoenician on October 8, 2013 at 10:24 pm

    Sorry to hear about the stairs! πŸ™
    I was going to take tomorrow as a rest day but this workout looks good- I might give it a shot!
    Liv’s pony is sooooo adorable!!
    A good part of my day was heated yoga flow in the middle of the day <3

  28. Steph on October 8, 2013 at 11:32 pm

    Gah! Been there! It’s painful!

  29. Laura P on October 9, 2013 at 12:12 am

    I’m so sorry…that is horrible!!
    My day started wonderful…I went to spinning this morning and the instructor played Madonna’s greatest hits for the entire class πŸ™‚ It was a great start to my day!!
    I hope you find out where you are moving soon!!

  30. Shaina Anderson on October 9, 2013 at 12:24 am

    oh my goodness! I hope you’re enjoying some vino tonight! Sorry you had a day. I hope tomorrow is a million times better. <3

    aaaaand how exciting (and nerve-racking) for PCS news soon! I used to get super excited/anxious/nervous waiting for that. I hope it exactly what you guys want, but I'm sure you'll make the best of wherever you go! Selfishly, I hope its LAAFB haha. πŸ™‚

    • Shaina Anderson on October 9, 2013 at 12:48 am

      oh my good thing about today! We spent the day at a huge park with my MIL and SIL and Tripp just had a blast. Tonight we went to an American Legion meeting that Patrick was asked to speak at and got to meet some WWII vets, so that was pretty cool.

  31. jasmine on October 9, 2013 at 12:42 am

    One small thing about my day, we went shopping to a discount store and found my daughter a “Little Mommy” toy set with bottles and utensils for her dolls. It was just a $2 toy but kept us entertained all day. It was fun to see her play mommy and feed her baby. it’s the little things.

  32. Kelli @ HungryHobby on October 9, 2013 at 12:53 am

    I wish I could say I could ONLY count on one time the amount of times I’ve fell down stairs, but unfortunately I’m pretty clumsy so it’s a frequent occurrence. Buck up, at least it was only once!

  33. Kelly @ Femme Fitale on October 9, 2013 at 12:55 am

    Ugh, that’s the worst! Hope you’re feeling better! I hate falling, especially on stairs, because you really have no control over what is happening.
    I had a rough day/night with my little guy (his first real cold), and was so exhausted. I saw your post on Instagram and it made me feel a lot better. So please know that despite your bad day, you still made others feel better about theirs πŸ™‚

  34. Wendy Heath on October 9, 2013 at 12:57 am

    Sorry you biffed it down the stairs. That happens to me! And I hope you get good news on your PCS assignment. πŸ™‚

    My good news? I’ve been dealing with heart palpitations, chest pressure and fatigue for the last two months… went to choir rehearsal for the first time tonight since the new rehearsal cycle started up and didn’t feel crappy at all! (Finally tracked down the problem and am taking a medication that is night and day difference… exercise, here I come again! I couldn’t even tolerate my normal pace on the nursing floor for a while there…) Oh yeah… I’m 27, with no risk factors… let’s just say that’s not how I expected the latter part of the summer to go…

  35. Lucie on October 9, 2013 at 2:37 am

    Oh no! I hate falling down the stairs, it’s so scary!! Hope you feel better soon.
    I stretch and foam roll almost every day, I can really feel that it helps me in my recovery.
    Good today is that I will see my Bestie for lunch – haven’t seen her for way too long cause of vacation!

  36. Anna on October 9, 2013 at 3:06 am

    Be careful Gina!! Hope you feel better soon πŸ™‚

  37. Reghan on October 9, 2013 at 7:47 am

    Ouch! Hope you feel better soon, glad it wasn’t worse!

    I have a question…I just ordered your Soli Beat DVD (excited!) but I went to check out with paypal before I put in any of my billing or shipping info and then it said thank you for your order…but I never put in my shipping info! Do they get that from my paypal account or did I totally mess up? Help please!

    • Fitnessista on October 9, 2013 at 10:06 am

      they should have gotten it from your paypal account! did you get a confirmation email?
      thank you so much for ordering!!

  38. Holly @ EatGreatBEGreat on October 9, 2013 at 8:09 am

    Ugh! That’s awful and sounds painful. Glad you’re okay though!

  39. Samantha @ 10,000 Squats on October 9, 2013 at 9:03 am

    Rough day, sorry to hear that! I’m sure your week will get better. I just got back from Disney World if that helps! lol. Take care and enjoy some rest!

  40. Courtstar on October 9, 2013 at 10:16 am

    Ugh, I swear the same thing happens to me! The minute I post something inspirational or motivational my day turns the exact opposite. I always say that inspiring so many people must take a toll on oneself and I swear it does to me but that is ok, I love to help others more anyways! Whats a few bumps and bruises along the road πŸ˜‰ Hope you have a better tomorrow Lots of Love C

  41. Julie on October 9, 2013 at 1:00 pm

    The best part of my day was dinner w/ my boyfriend & daughter and knocking out my next training run (ok “knocking out” may be an exaggeration… surviving!). πŸ™‚

  42. Anna @ Fitness Γ  la Anna on October 9, 2013 at 1:03 pm

    Oh man, that sounds brutal! I’ve also been having some foot pain, I strained a tendon around my right ankle and haven’t been able to do much of anything in terms of workouts lately πŸ™
    BUT I had a craft night with one of my besties last night and we made inspiration boards!! So much fun!

  43. Katie on October 9, 2013 at 1:31 pm

    Sorry you fell, friend! Glad nothing more serious happened, but tailbone bruise is the WORST.

    So, the kombucha! We brew ours pretty regularly and had a few instances over the summer when it was really hot where we also got circles of mold. However… we waited it out and sure enough, a new scoby formed on top and CONSUMED the mold! I was a little nervous about it, but B is a science guy and said that’s how it works… the fermentation process just kind of ate the bad bacteria. I understand if you’re still nervous about it, but thought I’d share!

    • Fitnessista on October 9, 2013 at 4:25 pm

      WHOA. i had no idea it could do that! will definitely keep in mind if it ever happens again πŸ™‚

  44. Cassie on October 9, 2013 at 1:37 pm

    Livi’s hairstyle in that pic is the cutest thing I’ve ever seen! πŸ˜€

  45. Tracy on October 9, 2013 at 1:46 pm

    Oooouuch! That sounds so painful and scary! Could have been much worse so glad you’re ok. Hope you’re mending quickly.

    Anxious to hear where you’re stationed next!

  46. lani on October 9, 2013 at 6:35 pm

    I’m so sorry to hear you fell. I hope you are feeling much better. Take care!

  47. J on October 9, 2013 at 11:42 pm

    Oh man, stairs are the worst! I once broke the arch if my foot falling down the stairs… At a swanky club… In stilettos… When I was the designated driver. Hope you feel better soon!

  48. Katie on October 10, 2013 at 12:40 am

    Well, one vote against OCONUS is that Stitchfix will not ship to APO or overseas addresses! πŸ™ Plenty of pros to OCONUS, but just keep that in mind if you get another CONUS and are sad.

    • Fitnessista on October 10, 2013 at 12:52 am

      awww man!
      maybe i could ship it to my mom and she could hand deliver and be forced to visit me?

  49. Kath on October 11, 2013 at 10:10 pm

    I thought this post was going to be about how to teach your toddler to be safe on stairs! They are my enemy right now because Mazen is obsessed and it’s back breaking to constantly go up and down in public. Glad you are Ok!

  50. Crystal on February 24, 2015 at 12:47 pm

    I’m repeating Winter Shape up! What can I replace Kettlebells swings and the stability ball hamstring curl with? I don’t have that equipment. Thank you!

    • Fitnessista on February 24, 2015 at 4:25 pm

      dumbbell swings, and how about hip raises?

      • Crystal on February 24, 2015 at 5:20 pm

        Thank you!

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