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Running Through reputation

Taylor Swift just dropped her sixth studio album, reputation, and I kid you not, as an avid Taylor Swift fan, my thoughts went straight to exercise upon first listen. This album is FULL OF JAMS. There aren’t many songs in the world that legitimately make me think, “I would love to run on a treadmill to this,” […]


Taylor Swift just dropped her sixth studio album, reputation, and I kid you not, as an avid Taylor Swift fan, my thoughts went straight to exercise upon first listen. This album is FULL OF JAMS. There aren’t many songs in the world that legitimately make me think, “I would love to run on a treadmill to this,” but many reputation tracks did exactly that.

So I used that inspiration the most logical way: I hopped on a treadmill and made a track-by-track interval workout for all of you who feel the same way I do. If you can’t contain yourself grooving to this new album, this is the workout for you. Or if you’ve never heard the album or even if you don’t like Taylor Swift music. I mean, haven’t you heard? The Old Taylor is dead. And New Taylor brings some serious jamz.

Quick note: This works best if you have a treadmill with the capability to quickly switch between speeds. You can definitely control the speed using the up/down arrows, but you’ll only have a few transition seconds each time. No big deal. I did it that way, but the quick settings would be optimal. This could also totally work outdoors or even on an elliptical or bike — or anything really. Just estimate your speed and do what feels right.

reputation, Track by Track

1. … Ready For It? (3:28) — Strong start: I recommend getting a slight walking warmup in before this track starts. Set your treadmill to 0.5% incline. Get yourself situated on the treadmill and get your headphones all in place and everything, because this one is upbeat from the beginning. If you’re up for it, jump right in at about 7 mph. Feel your stride syncing up with the beat. Take the last minute or so down to a walk, 3.5-4 mph.

2. End Game (feat. Ed Sheeran & Future) (4:05) — Slow run: Increase the incline to 1.5%. Maintain your walk until Future’s verse starts, then take it up to 6-6.5 mph. Stay steady throughout the song. Again, feel yourself syncing your stride to the beat. Enjoy Ed Sheeran. Think about how silly the line “I swear I don’t love the drama; it loves me” is. Take it in. Walk at the end if you need.

3. I Did Something Bad (3:59) — Fast: Keep your walk (3.5-4 mph) going until the beat picks up, about 0:45 in. Pick your pace up to 7 mph. Lengthen your stride. Take it to your fastest comfortable speed (7.5-8 mph) at 2:00. Hold that until the end of the chorus, about 2:30, then walk it during this “light me up” phase. Take it to just below your fastest comfortable speed for the last minute of the song.

4. Don’t Blame Me (3:56) — Long, slow run: Walk through the first verse, 1:00. As soon as the chorus starts, take your speed up to 6 mph. At the second chorus, 2:10, take it up a notch, 6.5-7 mph. You’ll think you want to slow down for a second, but you don’t. Just lengthen your stride and take some deep breaths because you want to keep up the pace for the last round of chorus. A break is near! Keep it going!

5. Delicate (3:52) — Elective, slow: Depending on how you’re feeling at this point in the workout, you can take it down to a walk here for the whole song or some combination of walking and a slow jog. The important thing here is to get your heart rate back down to about 130 or less after taking it up for so long on the last jam. No shame in taking a nice breather here. You’re delicate. If you’re on a tight schedule, you can skip all or some of this song. (Sorry, Swifties — it’s good and everything, but, priorities!)

6. Look What You Made Me Do (3:32) — Mid-pace run: When the beat starts, take it back to a jog. Match your pace to the beat, about 6.5 mph. Kick it up to about 7 mph at the pre-chorus, 0:45. Lengthen your stride when the beat slows down to maintain your pace and syncopation. If you’ve had enough, you can walk 2:15 – 3:00 (when the Old Taylor is dead). Jog it out until the end.

7. So It Goes… (3:48) — Elective 2, slow: Walk. This is another one to skip if you’re short on time. Increase your pace to a 6.5 mph jog on the choruses if you’re going that route.

8. Gorgeous (3:30) — Mid-pace run: Listen and appreciate the lyrics, and think about how gorgeous you are as you maintain a 6-7 mph jog for the whole song.

9. Getaway Car (3:54) — Quick changes, fast: Start off walking. Start to pick it up at the pre-chorus, hitting a full run when the chorus starts at 0:35. Imagine you’re escaping something like the characters in the song. Back to a walk for the verse at 1:10. Full run starting again at 1:45. Sneak in a 30-second walk once more before the final choruses, whenever you think it’s time.

10. King Of My Heart (3:34) — Quick changes, fast: You can walk in the beginning, but as soon as the beat drops, take it up to as fast as you feel comfortable. Let’s this banger drive your steps. Try to hold back from any dangerous dance moves on the treadmill. Walk when the verse starts if you need, but pick it back up at the bridge. Repeat. Enjoy.

11. Dancing With Our Hands Tied (3:32) — Mid-pace run: Walk as long as you need for your heart rate to come down some, or until 1:00. Take it up to about 6.5 mph with a long stride. Sneak in a walk 2:25 – 2:50 if you need. Pick it back up at the end for those serious ’80s vibes.

12. Dress (3:49) — Elective 3, slow: You can walk as much or as little as you want during this. While the song is a long awaited gem, it doesn’t provide a beat as strong as the some of the others. Skippable if you’re in a time crunch on the treadmill. You might be able to figure out a different kind of workout for this song… at home.

13. This Is Why We Can’t Have Nice Things (3:27) — Mid-pace run: Settle into a nice 6.5-7.5 mph run from the start. Get into the groove of the chorus. Revel in the pettiness. Appreciate that your life isn’t filled with such drama (probably!? But hey, shoutout to you if you have Kanye drama.)

14. Call It What You Want (3:23) — Slow run: Slow it down. This is your last effort in your workout. If you’ve got some gas left, stick with a 6 mph jog. Jog as much as you can, alternating with walking as necessary.

15. New Year’s Day (3:56) — Cool down: Walk. It. Out. Congrats. That’s about an hour’s worth of exercise, and it totally just flew by, right!? All that fidgeting with the pace (and, if you’re like me, your Bluetooth headphones!) made it seem like no time at all, riiight?

What’s your favorite album to run to? I seriously can’t wait to get back on the treadmill to do it again.Megan



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We Tried a Bunch of CALIA by Carrie Underwood Apparel — Here’s What We Thought

Y’all know Carrie Underwood, right? via GIPHY And you know how she has a workout apparel line: CALIA by Carrie Underwood? Well, her company sent Kristen and me a few pieces to try. And here are our thoughts after putting them to the sweaty test. Women’s Inner Power Crossback Sports Bra ($42) This is a […]


Y’all know Carrie Underwood, right?

via GIPHY

And you know how she has a workout apparel line: CALIA by Carrie Underwood? Well, her company sent Kristen and me a few pieces to try. And here are our thoughts after putting them to the sweaty test.

Women’s Inner Power Crossback Sports Bra ($42)

This is a pretty good moderately supportive sports bra for the price. The fabric is smooth, so it’s comfy and there’s a foam liner that helps with coverage and support. Great for medium-impact activities and ideal for C cups or smaller, the back design is really fun — and the fabric has moisture-wicking and antimicrobial properties for freshness. —Jenn

Women’s Four Strand Braided Headband ($12)

I had high hopes. It’s thick enough to look cool and funky and has a bit of grippy material on the backside to hold it in place. y first workout went well, but … during my second workout with it, however, it started to slip, and halfway through it was on the floor. It should be noted that this has been the case with every thick headband I’ve ever tried, so it was a valiant effort that I’m sure would work for people who don’t have a head shape that refuses to play nicely with cute headbands. —Kristen

Women’s Essential Crossover Fitted Capris ($60)

There are a million different kinds of workout capris out there — and the bar is set high when it comes to quality. And for the price, these are pretty much exactly what you pay for. They’re not quite as soft or luxurious feeling as say, a pair of Brooks or Athleta, BUT they, like, hold up way better than something you can pick up from Target. The length is flattering, they have a cool crossover hem that’s unique, and they have a flat seam that stays put so that you can focus on your workout — and not adjusting your pants. —Jenn

Wide Brim Floppy Hat ($30)

Love it, although the shape is quite different than what’s on the site — mine is much floppier. Obviously, it’s not a workout accessory, but I love having stylish hats available to throw on when I’m meeting friends and have little time to get ready post-workout, and this is definitely a fit for that. It’s great with a side braid or messy hair down. (Probably would also be great with non-messy hair down, but that’s not really my reality, so … ) —Kristen

Women’s Support Strap Back Double Layer Tank Top ($55) & Women’s Flow Loop Back Logo Graphic Tank Top ($35)

Both of these tops are winners. The one on the left is almost dressy with some structure to it and is great for a yoga or barre class or — let’s be honest — brunch (anything where you’re not getting too sweaty) and the top on the right is flowy, soft and more relaxed. I love wearing the graphic tank when lifting weights or walking — it’s got just the right mix of function and girliness. —Jenn

Have you tried any pieces from the CALIA by Carrie Underwood line? What did you think? —Jenn & Kristen



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5 Questions With Camille Leblanc-Bazinet

Camille Leblanc-Bazinet, the 2014 Fittest Woman on Earth (AKA winner of the CrossFit Games) and all around badass, is currently recovering from a recent shoulder injury — but using that time to help with a cause that’s near and dear to her heart. We recently got to talk to her about all of that, plus more, […]


Camille Leblanc-Bazinet, the 2014 Fittest Woman on Earth (AKA winner of the CrossFit Games) and all around badass, is currently recovering from a recent shoulder injury — but using that time to help with a cause that’s near and dear to her heart. We recently got to talk to her about all of that, plus more, in this quick (yet deep) rapid-fire interview, on behalf of Rehband and its awesome partnership with Barbells for Boobs (yep, you read that right).

FBG: Why was working with Rehband a good fit for you personally?

Camille Leblanc-Bazinet: I believe in safe and smart training so I can continue to achieve my goals. I trust the quality of Rehband’s products because they are medically classified and patented designs. I’m confident that they will allow me to protect my body so I can continue to train and perform, especially while I rehab my recent shoulder surgery. Rehband collaborates with athletes to develop products we need. Last year I worked together with their R&D team to produce a wrist sleeve based on an idea of mine!

Can you talk a little about their support of Barbells for Boobs and what that means to you?

One out of eight women will be diagnosed with breast cancer in her lifetime, and 7 percent will be under the age of 40. That’s why this October (Breast Cancer Awareness Month), Rehband is taking a stand against these statistics by supporting Barbells for Boobs, an organization that mobilizes and empowers people to take action in breast cancer. Through their programs, Barbells for Boobs has impacted over 1,000,000 people and counting, in the form of access to procedures, navigation, connections and support. I’m a large advocate of the importance of physical strength as well as wellness — which means advocating for yourself by taking action over your own health. Through the purchase of pink Rx line products from Rehband (knee, calf, wrist and elbow sleeves) during the month of October, you can not only promote your own physical support, but also sponsor wellness empowerment for women across the country through Barbells for Boobs.

After being named the fittest woman on Earth in 2014 — which is a HUGE accomplishment — how do you continue to stay motivated?

I think that the true challenge is finding the best version of yourself, and any title or prize can’t stop the search to become that. It’s exciting to have rewards and motivation, but I think when your focus is on constant progress and your focus changes to something that has nothing to do with fame or money, true happiness comes through and true enjoyment of the journey also comes through.

What fitness/personal goals are you working towards now?

Becoming the best me! With my business, as a graduated chemical engineer, as a wife, as a daughter, as a sister and as an athlete. My goals right now are to go back to the CrossFit Games healthy and show what I am made of, to try to qualify for the Olympics in Tokyo in weightlifting and to build my brand online.

What’s the best piece of advice you’ve ever been given about life? What’s the best piece of advice you can give?

Nothing is about you! That’s the best advice I got. We tend to think that the world is against or with us, or make story in our head about why something went a certain way, but the truth is that nothing is ever good or bad and it’s all about perspective. Stuck in traffic? Good, I got to practice my patience. Get injured? Good, I got a chance to learn to move even better, etc.

Now, we’ve heard some great gems of advice, but this one is fantastic, right?! SO, SO, SO true. —Jenn



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Podcast Ep 49: Akbar Gbajabiamila, American Ninja Warrior Host

NFL star, sports commentator and entertainment personality Akbar Gbajabiamila hosts the popular Emmy-nominated show, “American Ninja Warrior” on NBC, following competitors as they tackle a series of challenging obstacle courses across the country. And we had the good fortune of speaking to him! We chatted with the very busy TV star about his favorite healthy living tips, […]


NFL star, sports commentator and entertainment personality Akbar Gbajabiamila hosts the popular Emmy-nominated show,American Ninja Warrior” on NBC, following competitors as they tackle a series of challenging obstacle courses across the country. And we had the good fortune of speaking to him!

We chatted with the very busy TV star about his favorite healthy living tips, how Netflix got him to change his eating habits forever, and the difficulties of raising kids to be active when they are tethered to their phones and tablets. Plus, he gave us the real scoop on how hard it was to leave the NFL and figure out his path in life after professional sports.

A few of our favorite Akbar quotes from this ep include …

Podcast Episode 49 Highlights With Akbar Gbajabiamila

  • How his workouts have changed since leaving the NFL
  • The inspiring stories behind some of the contestants on  “American Ninja Warrior”
  • The documentaries that changed his eating habits
  • The challenges of giving up processed foods and sugars — and how it’s influenced his children’s eating habits as well
  • His favorite piece of life advice 

Get the episode with Akbar Gbajabiamila here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

Are there any movies or documentaries that have changed the way you eat? —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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Podcast Ep 42: Lindsay Miller of POPSUGAR

Get ready to meet an amazing woman with just about the coolest media job out there: Lindsay Miller, news and culture director for the popular news, culture, entertainment and fashion site POPSUGAR. As a multimedia journalist she has covered the Oscars red carpet and the Cannes Film Festival — and even reported backstage from New York […]


Get ready to meet an amazing woman with just about the coolest media job out there: Lindsay Miller, news and culture director for the popular news, culture, entertainment and fashion site POPSUGAR. As a multimedia journalist she has covered the Oscars red carpet and the Cannes Film Festival — and even reported backstage from New York Fashion Week. (Like seriously, she has a dream job!)

In this episode she talks about what it is really like to work with the uber-famous, her best advice for advancing in your career (this is the second ep in our Like a Boss series!), beauty on-the-fly tips and her current favorite reads.

Our favorite Lindsey Miller quotes from this interview:

 

Podcast Episode 42 Highlights With Lindsay Miller

  • How she landed such a fabulous career after growing up in Boise, Idaho; and one hint? Never turn down a Reader’s Digest internship!
  • What it was like covering celebrity news at E! during the Tiger Woods scandal, Britney Spears’ woes and “The Bling Ring
  • The utter madness of red carpet events
  • The number of people on a celebrity’s team who help them look so amazing on camera and in person
  • Her favorite on-the-fly beauty and fashion tips, including a novel use for makeup sponges
  • Some of the most memorable stories she’s worked on over the years
  • Drew Barrymore’s general awesomeness
  • Her top reading picks right now: Who Thought this Was a Good Idea?  by Alyssa Matromonaco (President Obama’s former deputy chief of staff), Sing, Unburied, Sing: A Novel by Jesmyn Ward and Jessica Valenti’s newsletter, The Week in Patriarchy
  • How women are multifaceted in their interests (to which we say, “Hell yeah!”)

Also in this episode, we discuss our current favorite books.

Jenn’s Picks

A Piece of the World by Christina Baker Kline

Kingkiller Chronicle by Patrick Rothfuss

White Hot Truth by Danielle LaPorte

Kristen’s Picks

The Power of One: A Novel by Bryce Courtenay

Americanah by Chimamanda Ngozi Adichie

Fates and Furies by Lauren Groff

Margo’s Picks

Hidden Figures by Margot Lee Shetterley

Auntie Mame by Patrick Dennis

The Princess Diarist by Carrie Fisher

Get the episode with Lindsay Miller here!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

What is your dream job? What are your favorite current reads? Let us know in the comments below! —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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How a Professional Snowboarder Strengthens Her Core

Professional snowboarder Spencer O’Brien is a six-time X Games medalist, Olympian, FIS World Champion, TTR World Champion, Winter Dew Tour Champion and five-year veteran of the Canadian National Team. Whoa, that’s quite the resume, right?! But get this. She first learned to snowboard at age 11, and then turned pro just five years later at […]


Professional snowboarder Spencer O’Brien is a six-time X Games medalist, Olympian, FIS World Champion, TTR World Champion, Winter Dew Tour Champion and five-year veteran of the Canadian National Team.

Whoa, that’s quite the resume, right?!

But get this. She first learned to snowboard at age 11, and then turned pro just five years later at the age of 16. Her career hasn’t been without hardship though. In 2013, O’Brien was diagnosed with rheumatoid arthritis — just two months before the Sochi Winter Olympics. While dealing with pain and overcoming obstacles to identify the right course of treatment, O’Brien has kept kicking butt in the sport of snowboarding.

And today, we have the workout that helps to keep her core strong and her snowboarding tricks ON POINT.

Spencer O’Brien’s Core Workout

  1. Diagonal plank matrix, 3 x 12: Start in forearm plank position,. Reach out with your left hand, then your right, keeping your torso square. Then push up to full plank and do two mountain climbers. That’s one rep!
  2. Plank arcs, 3 x 6: Spencer’s tip: “Keep your torso square and your bum down.”
  3. Stability ball V-ups, 3 x 12. If you don’t have a ball, you can do these on the floor.
  4. TRX diagonal mountain climbers, 3 x 10: Make sure to do 10 on each side!

Spencer’s Core Workout Video

Kick-ass, right?! Right now Spencer is training to represent Canada at the upcoming Pyeongchang Winter Games Olympics in 2018 in the Snowboard Slopestyle and Big Air disciplines. We wish her so much luck! —Jenn



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Podcast Episode 33: Sierra Quitiquit

Our newest podcast ep features a woman who is equal parts stunning and inspiring. Sierra Quitiquit is a professional skier who flies down wicked mountains, as well as a high fashion model who struts in high heels on runways around the globe. Seriously — this woman knows how to live life to the fullest. The documentary […]


Our newest podcast ep features a woman who is equal parts stunning and inspiring. Sierra Quitiquit is a professional skier who flies down wicked mountains, as well as a high fashion model who struts in high heels on runways around the globe. Seriously — this woman knows how to live life to the fullest.

The documentary based on her life — a coming of age story showing how she’s smashing stereotypes about athletes and models — is called How Did I Get Here. And, boy, she sure leads quite an adventure-filled and inspiring life! Sierra gets brutally honest in this interview as we discuss everything from family heartbreak to global warming to finding mentors in the competitive world of skiing.

Some words of wisdom from Sierra you will catch in this ep…

Podcast Episode 33 Highlights With Sierra Quitiquit

  • How Sierra manages to be successful in two disparate careers (skiing and modeling) in spite of the competition and pressure in both
  • Having family members who struggle with addiction issues
  • Dealing with the high scrutiny in the fashion world
  • The patriarchy that controls the skiing industry
  • Her experience auditioning for America’s Next Top Model and having a guest spot on Portlandia 
  • DIY beauty tips that work in high altitudes
  • How she uses social media to mentor younger women

Follow Sierra on her social media channels TwitterInstagram, and Facebook.

Also in this episode, Jenn, Kristen and I talk about our total lack of dangerous hobbies, the time I took a trapeze lesson for FBG, our favorite inspiring films and how we really feel about being featured in the media.

Get the episode with Sierra Quitiquit here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

How do you handle life’s challenges? What helps your boost your mood when you need it? —Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let’s make the world a healthier place together!



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Podcast Episode 31: Mary Lou Retton

Bringing Olympic-sized enthusiasm to this episode is the first U.S. woman to win a gold medal in gymnastics at the Olympics —Mary Lou Retton! We may have been fangirling a bit, but who can blame us when you meet someone who is equal parts fierce and inspiring? And is there a better way for us […]


Bringing Olympic-sized enthusiasm to this episode is the first U.S. woman to win a gold medal in gymnastics at the Olympics —Mary Lou Retton! We may have been fangirling a bit, but who can blame us when you meet someone who is equal parts fierce and inspiring? And is there a better way for us to kick off our birthday week (we’re nine!) than by talking to someone as amazing and inspiring as her?! NOPE!

These days Mary Lou is a busy mom to four sporty daughters who are pursuing gymnastics and competitive cheerleading. She talked with us about how she keeps her energy going with a busy family life, plus her own personal goals on self-improvement. (And, spoiler: a person with  five medals in a super competitive sport can still feel insecure!)

Our favorite quotes from Mary Lou in this ep are …

mary lou retton

Podcast Episode 31 Highlights With Mary Lou Retton

  • How even Mary Lou Retton has her off days (really!)
  • Her inspiration for getting into the sport of gymnastics 
  • Her work with Nature’s Bounty to help people achieve their healthiest lives
  • The fact that when she first appeared on the scene, her muscular body was described as “fat” by some of the press
  • Her tips for raising strong and confident daughters
  • Where she kept her Olympic medals for years (it’s a doozy!)

Also in this episode, we each talk about earliest Mary Lou memories and what she’s meant to us — because, guys, it’s Mary Lou Retton!

Get the episode with Mary Lou Retton here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

Do you remember the summer of 1984? What do you think when you hear the name Mary Lou Retton? Tell us about it in the comments!Margo



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Videos That Are Inspiring Me to Sweat Right Now

You guys know how I love turning to social media when I need a little inspiration to get my butt in the gym, right? Well, it’s not always me asking my Facebook friends and Twitter contacts to help me out — sometimes people just share videos that make me think, “Okay, closing the computer and hitting the […]


You guys know how I love turning to social media when I need a little inspiration to get my butt in the gym, right? Well, it’s not always me asking my Facebook friends and Twitter contacts to help me out — sometimes people just share videos that make me think, “Okay, closing the computer and hitting the gym NOW.”

And these three videos are the most recent examples in my life.

First up, we have a Very Good Dog who (along with his person) probably trained really, really hard for this competition, and, well. Ever been totally into your superset and going hard as can be … and then realized you have no idea what to do next, or that you just did a completely different exercise than you were supposed to do? Ollie here knows that feeling. But his enthusiasm is contagious!

Providing me with a completely different form of motivation is Thor. Shirtless Thor. Sharing part of his workout with his trainer. If just watching it gets your heart racing, does that count as a warm-up? Asking for a Thor — I mean a friend! Asking for a friend.

And if you guys think I don’t have this whole routine DOWN PAT due to practicing it daily in my kitchen while I wait for my coffee to brew? All I have to say to that is PAT YO’ PANCAKE.

Kind of a mix, but they’re all inspiring in their own way, right? Which one has you ready to rock a workout? And also, who’s gonna dance to Shape of You with me? —Kristen



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The Workout That Keeps One of Canada’s Most Powerful Women Strong

You’re busy. I’m busy. We’re all busy! But, how does one of Canada’s most powerful women — Rona Ambrose, Leader of the Official Opposition, and a champion of women and girls on the international stage — fit in time to work out, five to seven days a week? Well, it’s not easy. But it is fun. We’ve […]


You’re busy. I’m busy. We’re all busy! But, how does one of Canada’s most powerful women — Rona Ambrose, Leader of the Official Opposition, and a champion of women and girls on the international stage — fit in time to work out, five to seven days a week?

Well, it’s not easy.

But it is fun.

We’ve been following Rona on Snapchat (@Rona.Ambrose) and she’s kind of awesome. Okay, really awesome. I mean, look at some of these Snaps!

And not only is she living proof that all it takes is a commitment, planning and a good attitude to make time for workouts, but also her reason for doing so is enormously inspiring and resonates deeply with us:

“Representing and standing up for Canadian women and families every day is a passion of mine. And just like them, I work hard to find balance in my life,” Rona tells us in an email. “Working out is such an important part of keeping my life somewhat ‘normal.’ Even though my job is 24/7, I love it!”

And, guys, we have her workout!

Rona Ambrose’s Workout

A few notes before you begin! Rona uses 12- and 15-pound free weights for this workout, and the butt challenge is straight out of Cosmo magazine (you know how we feel about a good butt challenge!). In between days of doing this workout, Rona says she loves to going skiing, hiking and snowshoeing. (Man, we need to visit Canada more often!)

Warm up: 10-20 mins running on treadmill to warm up

Full-body move: 15 reps of dumbbell clean and press

Cosmo’s Butt Challenge:

  • 15 reps x 3 sets: squats
  • 15 reps x 3 sets: lunges on each side
  • 15 reps x 3 sets: donkey kicks
  • 15 reps x 3 sets: dead lifts with free weights
  • 15 reps x 3 sets: glute bridge

Ab work:

  • The hundred
  • Leg raises
  • Bicycle kicks
  • Scissors

Bonus: 20 reps of bicep curls with dumbbells

I mean, if she can fit it in, we all can, right? Right!Jenn



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Fit Bottomed Girls Podcast Episode 25: Chalene Johnson

Talk about a multi-hyphen mega star: Chalene Johnson is lifestyle and business expert, motivational speaker, host and creator of several fitness infomercials (hello, Turbo Jam and PiYo), and she holds the current record for selling the most fitness DVDs from The Guinness World Book of Records. Whew! Chalene and her husband of more than 20 years, Bret, […]


Talk about a multi-hyphen mega star: Chalene Johnson is lifestyle and business expert, motivational speaker, host and creator of several fitness infomercials (hello, Turbo Jam and PiYo), and she holds the current record for selling the most fitness DVDs from The Guinness World Book of Records. Whew!

Chalene and her husband of more than 20 years, Bret, run their business together — everything from online academies to workouts to what she talks about on today’s show, the Smart Life Planner.  We also get her best advice for living a full life … without spreading yourself too thin. 

Plus, she clues us in on how she was able to really monitor her teen’s social media habits. (Hint: the CIA would be impressed with her undercover skills!)

Here are some of our favorite quotes from Chalene in this ep ….  

chalene johnson quotes chalene johnson quotes

In this episode, we are also sponsored by the always amazing Harmless Harvest and its tasty coconut probiotics! Available in Original, Strawberries, Blueberries & Acai, Mangos & Acerolas, Harmless Coconut Probiotics utilizes the whole edible organic coconut, combining the company’s critically acclaimed Harmless Coconut Water, coconut meat, live and active probiotic cultures and organic fruits. You can head to their website to find out where you can can purchase both their tasty organic coconut water and their new probiotics line.

Podcast Episode 25 Highlights With Chalene Johnson

  • How the fitness video and DVD business has changed over the years
  • Her fitness philosophy and why there is no “wrong” way to teach fitness if you are getting people moving and feeling good
  • Tips for avoiding negative thinking
  • How to put your life on a diet
  • The concept of creating a “bubble” around your life to bring more peace into your world
  • How she plans every day the night before to make sure she gets everything done
  • The 411 on her podcast The Chalene Show
  • The unique challenges of working with your spouse
  • How she figured out how to accomplish her goals while maintaining happiness
  • The idea of a “push goal” 
  • Why she created KatieStrong99 on Snapchat

Also, Jenn, Kristen and me talk about our favorite tips and tricks to stay organized. It’s a good ep, guys!

Get the episode with Chalene Johnson here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

So tell us, what are YOUR favorite tips for leading a more organized and joyful life? Tell us in the comments below!Margo



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Fit Bottomed Girls Podcast Episode 24: Celebrity Chef Ayesha Curry

Ready to virtually hang with someone who is equal parts kind, talented and interesting? Well, get ready for our newest podcast episode with the lovely Ayesha Curry who is a celebrity cook, cookbook author, television personality, businesswoman, model and actress. Oh — and she just happens to be married to basketball superstar Stephen Curry! Ayesha […]


Ready to virtually hang with someone who is equal parts kind, talented and interesting? Well, get ready for our newest podcast episode with the lovely Ayesha Curry who is a celebrity cook, cookbook author, television personality, businesswoman, model and actress. Oh — and she just happens to be married to basketball superstar Stephen Curry!

Ayesha began her cooking career with the launch of her YouTube channel Little Lights of Mine, which features the famous Chef Curry with the Pot clip that has more than 4 million views! In 2016, she released her first cookbook The Seasoned Life and debuted her first televised cooking show, the Food Network’s Ayesha’s Homemade. The sprightly mom of two talked to us about her favorite go-to meals and how she keeps herself and her family healthy with such a busy lifestyle.

Some of our favorite quotes from Ayesha in this ep are …

ayesha curry quote 1 ayesha quote 2

And a huge thanks to our sponsor Harmless HarvestAs you’ll hear, we simply LOVE the Harmless Harvest Coconut Probiotics. Available in Original, Strawberries, Blueberries & Acai, Mangos & Acerolas, Harmless Coconut Probiotics utilizes the whole edible organic coconut, combining the company’s critically acclaimed Harmless Coconut Water, coconut meat, live and active probiotic cultures and organic fruits. You can head to their website to find out where you can can purchase both their amazing tasty organic coconut water and their new probiotics line. Try it, guys!

harmless-harvest-probiotics

Podcast Episode 24 Highlights With Ayesha Curry

  • How the Canadian-American, who now lives in the San Francisco area, keeps in touch with her family all over the globe with a blog — and how that was the beginning of her culinary career
  • What inspired her to create her first cookbook
  • How she plans healthy meals for her family, including daughters Riley and Ryan
  • The sheer awesomeness that is Riley’s playhouse
  • Her favorite recipes she can cook on the fly
  • What it was like to be on an episode of Hannah Montana (OMG!)
  • How she feels about “balance”
  • How she’s raising her daughters to love themselves as individuals

Also in this episode, Margo, Jenn and Kristen discuss how they keep in touch with their family and friends when time and distance can keep them apart.

Get the episode with Ayesha Curry here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

What are YOUR favorite tips for eating healthy when you’re crunched for time? Tell us in the comments below! —Margo



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A Note From the Heart

We’ve come to expect seeing our buddy Bob Harper’s name in the news. Sometimes it’s about fitness, sometimes it’s about his dedication to the paws cause, and other times it’s when he’s being honored as a role model for LGBTQ youth. We definitely didn’t expect to hear that one of our favorite trainers — and, honestly, […]


We’ve come to expect seeing our buddy Bob Harper’s name in the news. Sometimes it’s about fitness, sometimes it’s about his dedication to the paws cause, and other times it’s when he’s being honored as a role model for LGBTQ youth.

We definitely didn’t expect to hear that one of our favorite trainers — and, honestly, one of the fittest people we know — had suffered a heart attack, but that’s why Bob made headlines earlier this week.

Needless to say, the news caught our attention — in more ways than one. All joking about how tight we are with him aside, we honestly do adore him and care about his well-being, so on a personal level, Jenn and I were really concerned. And, of course, we were super relieved to hear that he was recovering.

But Bob’s heart attack inspired a bigger conversation, too, about heart health in general. The FBG family has been touched in many ways by heart disease — basically all the men in my family have had heart issues, and several of us at Fit Bottomed Girls have lost loved ones unexpectedly to heart failure.

Heart health is a topic that is near and dear to us, and seeing Bob in a hospital gown made us think about how we could use our voices and our platform to make a difference. Because yes, encouraging our readers to love themselves healthy and to create a healthy lifestyle because they’re worth it is huge, but, as we saw with Bob, sometimes even the healthiest lifestyle isn’t enough to ward off heart disease.

Sometimes, we’ve gotta rely on research and medicine, and so, in support of Bob and his road to recovery, we’re going to make a donation. But we want to include you, too, so here’s what we’re going to do.

For every, “Get well!” wish our readers send to Bob Harper on their preferred social media platform (you can find him on Facebook, Twitter and Instagram!), we will donate $1 to the American Heart Association — up to $200 total. All you have to do is leave a comment here letting us know that you’ve sent him some love and your action will add a dollar to our donation.

What are you waiting for? Show Bob some love now (and leave a comment below so we know you’ve done it). And while you’re at it, make sure you’re showing yourself some love with a healthy diet, solid exercise habits, and regular health screenings! You’re so worth it!Kristen



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Podcast Episode 22: Kate Beirness of Canada’s TSN SportsCentre

How’s it going, eh? Kristen and I enjoyed speaking with one of Canada’s top anchors for TSN’s SportsCentre: Kate Beirness, who works just as hard at her fitness as she does at her career. She has covered the Olympics in London and March Madness in the U.S. (which makes Kristen big-time jealous!).  As a former […]


How’s it going, eh? Kristen and I enjoyed speaking with one of Canada’s top anchors for TSN’s SportsCentre: Kate Beirness, who works just as hard at her fitness as she does at her career. She has covered the Olympics in London and March Madness in the U.S. (which makes Kristen big-time jealous!). 

As a former basketball player, she’s always been interested in fitness, but she underwent a transformation (which we covered not too long ago, actually) by trading out daily runs for lifting weights — and shed 16 pounds and 10 percent body fat in the process. Under the guidance of strength and conditioning coach Mark Fitzgerald (who now works for the Anaheim Ducks), she embraced interval training and lifting. At the same time, she revamped her eating habits and ditched processed foods and sugar. 

For this podcast episode, Kate talks about her brand ambassadorships for Under Armour and BioSteel, as well as the fun (and competitive) environment at TSN (including bringing an Olympic ringer to a “friendly” hockey game!).

Here are a few of our fave quotables from Kate …

beirness quote 2

beirness quote 3x

Podcast Episode 22 Highlights With Kate Beirness

  • The one-in-a-million “water bottle flip” she did on live television
  • The amazing number of talented women working at TSN and how they work to support each other’s success
  • How she trains to get ready for a healthier future rather than to be “skinny”
  • Her unabashed love for the music of a certain fellow Canadian

Also in this episode, Kristen and I share our own tips for overcoming negative self talk along with our top five favorite sports to watch.

Get the episode with Kate Beirness here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode! (And if you’ve already listened to our show, consider leaving a review. We love to hear about what you’re liking best!)

So … what are your favorite sports to watch?! —Margo



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Podcast Episode 11: Fitness Queen Kathy Smith

Behold our latest Fit Bottomed Girls’ Podcast episode with THE Kathy Smith. The woman needs no introduction. She is the fitness queen! And, the gems of knowledge she drops on us. Wow. It makes us giddy and brings us to tears in our conversation with her. From finding therapy in running after a hard childhood to […]


Behold our latest Fit Bottomed Girls’ Podcast episode with THE Kathy Smith. The woman needs no introduction. She is the fitness queen!

And, the gems of knowledge she drops on us. Wow. It makes us giddy and brings us to tears in our conversation with her. From finding therapy in running after a hard childhood to starting her career in aerobics to raising an Olympian (her daughter Kate Grace competed in track in Rio!), Kathy is the real deal and so gracious with her time and heart-felt advice. This ep is a must, must, must listen!

kathy-quote-1kathy-quote-2kathy-quote-3

Podcast Episode 11 Highlights With Kathy Smith

  • The sudden deaths of both of Kathy’s parents at a young age and how she found therapy in running
  • The bad advice of doctors in the 70s who did not believe women should be running marathons
  • Being one of the front-runners of the aerobics industry in the early 80s
  • The way her daughter’s time in Rio inspires her own views on “winning” and “losing”
  • Her secrets for staying in shape in your 60s
  • Her views on body image and if there has been any improvement over the years in how women feel about their bodies

Plus, you’ll have a blast listening to Margo, Kristen and I geek out about talking to Kathy and hear about the workout superstars we worshiped back in the VHS/DVD days. (Oh, those were the days!)

Get the episode with Kathy Smith here or below!

Get more info on our podcast here and be sure to subscribe on iTunes so that you never miss an episode!

She’s hella cool, right?! We’re so totally going to have her back on … she’s just one of those people that you could talk to for hours and hours and hours.Jenn



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Your Interactive Presidental Debate Workout

  You’ve seen the drinking games. You know to expect the unexpected. The whole event may make you want to eat your feelings and swear off social media altogether (and we understand that). But instead of doing any of that unhealthy stuff, why not turn this final Presidential Debate into a workout? The way this interactive […]


 

You’ve seen the drinking games. You know to expect the unexpected. The whole event may make you want to eat your feelings and swear off social media altogether (and we understand that). But instead of doing any of that unhealthy stuff, why not turn this final Presidential Debate into a workout?

The way this interactive debate workout works is simple. Either candidate does or says the below word (indicated by quotation marks) and you do the move associated with it. Do the workout for 15 minutes … 30 minutes … and hour or knock yourself out and go for the whole 90 minutes (although we really don’t recommend that unless you’re a superhero — some of these phrases might hit … big time).

Modify any of the moves as necessary, but we’ve made them all bodyweight so no equipment is necessary. Grab some friends and sweat it out while the two candidates duke it out.

debate workout

 

What move do you think we’ll be doing the most of? My money is on squats. Lots and lots of squats. And a fair amount of burpees … —Jenn



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Podcast Episode 5: Freakin’ Bob Harper Talks About Everything

Can you hear us freaking out? Because we’re freaking out. via GIPHY Our newest podcast episode is with BOB HARPER! Yes, the Bob. And besides just squealing with collective delight (which is embarrassing enough that you’ll want to hear it, believe us), Bob gets real y’all. We have a fantastic discussion about EVERYTHING. Like, what he’s […]



Can you hear us freaking out?

Because we’re freaking out.

via GIPHY

Our newest podcast episode is with BOB HARPER! Yes, the Bob.

And besides just squealing with collective delight (which is embarrassing enough that you’ll want to hear it, believe us), Bob gets real y’all. We have a fantastic discussion about EVERYTHING.

Like, what he’s been up to recently. Like this:

Teaching Body By Bob at Brick in LA.
Teaching Body By Bob at Brick in LA.

And this:

#ConversationswithBob
#ConversationswithBob

And this (gah-rowl):

bob-lifting

Plus, Bob talks candidly about fat-shaming, “coming out” on The Biggest Loser (you’ll see what we mean by that in the interview), the insane workout he plans to do next, his favorite workout music and playlists (and how you can get ’em!), and how his own personal fitness and healthy eating journey has evolved over time.

It. Is. Fascinating.

And we don’t need to tell you how freakin’ charming Bob is, but this interview is really everything. It’s real and vulnerable and funny and inspiring … it’s just SO BOB!

We mean, these quotes are just a little snippet of what you’ll hear in the full episode …

bob-harper-quotebob-harper-quote-2

 

Plus we FBGs each share our “Bob changed our lives” stories, discuss the pros and cons of reality TV and let you guys in on the inside joke of #RobotBob. This is definitely one you don’t want to miss. And probably want to share with all of your friends.

Get the episode here or listen below!

Learn more about our podcast here and be sure to subscribe here so that you never, ever miss an episode. And want more Bob? Check out our videos with him! —Jenn



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