When I started making YouTube video for Diet.com, I loved to create cardio and strength training workouts that you could do outside. When you’re stuck inside an office all day, why do you want to spend another hour indoors? Same goes for when I’m on vacation.

By combining cardio and strength, you burn more calories while melting away fat and sculpting the muscle underneath to create a lean and strong look fast. It also raises your metabolism the rest of the day so if you are on vacation and plan to make a few splurges, it makes you feel better.

St Thomas Fitness Thumbnail

While visiting St Thomas, there were these breathtaking stairs that were long and killer. I used them one day while I was there to get in a Barry’s Bootcamp style workout combining body weight strength training moves and running up and down the stairs.

One round will take you ten minutes but I recommend doing this at least 3 times for 3 total sets. It is an intermediate workout but beginner friendly. If you are just starting your fitness journey, walk the steps instead of run.

The video features a the 5 minute follow along strength training routine. You can do now in your living room or office even actually since you don’t need any equipment! I also explain the rest of the workout details.

Here are some of my favorite moves that you will find in the video:

  • High Plank
  • Cross Body Plank Crunch
  • Hip Lifts
  • Single Leg Hip Lift
  • Arm Circles

And yes, I shot this video while 10 weeks pregnant.. It feels so long ago!!!! I can’t believe how self-conscious I was about the little weight gain from my carb cravings! Bagels were my go to for a good two-week stretch.

This is the 3rd Fit in Paradise video uploaded this week. Make sure you check out the first two:

St Kitts Lifestyle

5 Ways To Eat a Mango

Beach Run and Booty Lifting Routine

5 Things You Need To Do on Your Next Vacation

5 Things You Should Do On Your Next Vacation

Do you like body weight workouts or do you prefer to add some iron?

This post is not sponsored but my participation in the Fit In Paradise collaboration was sponsored by Marriott. You can read more about it here.

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Remember when we didn’t always have our cell phones attached to our hips? No? I do. Prior to the smart phone take over, the only time I didn’t have my phone on me was when I was actually working out, specifically running. It was my me time and still is, just with my mobile device now.

Not only does it provide music, but at times it also gives me interval commands, tracks my heart rate, counts my steps and remembers my running routes and paces. It’s kind of essential.

However, always carrying around an expensive piece of technology can be risky.

Using your mobile device during a workout can leave it vulnerable to drops or other accidents. Luckily, Corning® Gorilla® Glass 4 is the toughest cover glass yet for your mobile device. Gorilla Glass 4 dramatically improves protection against drops so you can avoid those mini heart attacks every time your phone is air-born. Find out if your phone has it here.

Today, I want to share with you my favorite running workout that will leave you feeling accomplished, challenged, and stronger. This workout is best accompanied by a great playlist and interval app.

Sarah’s Favorite Running Workout for Speed + Fat Loss

Running Stair Shot

Start with an easy warm up pace for 10 minutes. Next, you’ll begin 2 minute pick ups. You’ll run at a fast pace for 2 minutes and then recover at a slow pace for 2 minutes. You’ll do 3 total rounds. Next you’ll shorten the fast intervals but pick up the pace for 1 minute instead of 2. Your work will still match your recovery. This means, you’ll be sprinting for 1 minute, and jogging at an easy pace for 1 minute. Repeat this 4 times. Lastly, we pick things up even more. You’ll be sprinting for only 30 seconds but again, your recovery will match your work time. Sprint for 30 seconds and recover for 30 seconds, 5 times. If you are a beginner, take a full minute to recover and walk. If you are advanced, keep the recovery to 30 seconds and jog slow. In between, walk the 30 second rest. Here is what it will look like:

  • 0-10:00    Easy Warm Up Pace
  • 10:00-12:00  Running Fast Pace
  • 12:00-14:00  Slow Jogging Pace
  • 14:00-16:00  Running Fast Pace
  • 16:00-18:00  Slow Jogging Pace
  • 18:00-20:00 Running Fast Pace
  • 20:00-22:00 Slow Jogging Pace
  • 22:00-23:00 Sprint
  • 23:00-24:00 Slow Jogging Pace
  • 24:00-25:00 Sprint
  • 25:00-26:00 Slow Jogging Pace
  • 26:00-27:00 Sprint
  • 27:00-28:00 Slow Jogging Pace
  • 28:00-29:00 Sprint
  • 29:00-30:00 Slow Jogging Pace
  • 30:00-35:00 Sprint 30 seconds/Walk or Jog 30 seconds
  • 35:00-45:00 Cool Down

Workout Sitting On Steps

You can try to remember this workout, it’s easy 3×2 minute intervals, 4×1 minute intervals, 5×30 second intervals. But you can also use your mobile and plug in the workout into an app like RunKeeper that allows you to create your own interval workouts. If you don’t know how to do this, here is a tutorial.

Ready To Run

I try to always use an arm band when running for protection in the summer but in the winter I just put my device in my jacket pocket and cross my fingers it doesn’t fall out!

With Gorilla Glass 4, the focus is on improving damage resistance against sharp contact, such as a drop on asphalt, concrete, and other rough surfaces. You’ll be able to run like the wind with less fear of dropping your workout companion.

In laboratory tests, Gorilla Glass 4 survives up to 80% of the time when dropped from 3 feet high, and was up to 2x tougher than competitive glass designs. To find out if your device has it, click here.

Gorilla Glass has been used on nearly 4 billion devices from 40 major brands. Is it on yours? Click here to find out <link to http://corninggorillaglass.com/en/products-with-gorilla>

This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.

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Wellness Travel: Curacao Marriott Beach Resort


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Pregnancy Update: Week 26 – Into the 3rd Trimester

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Video: Maternity Fashion Haul

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What I’ve Been Eating Lately

During my first trimester, breakfast was the most important meal of my day. I needed to eat something right away or face nausea well into the night. The foods I craved were things I loved to eat growing up and in college which included scrambled eggs, bagels with cream cheese, Greek yogurt with granola and […]

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The Heaviest I’ve Ever Weighed

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$3600 Value Giveaway | Ford Warriors In Pink Pedego Electric Bike

I can’t believe I’m giving away a prize on my blog that is worth $3600! Thanks to the Ford Warriors In Pink and Pedego Electric Bikes, there is an awesome giveaway going on right now on my YouTube channel featuring an electric bike. The bike works like it is half motorized scooter, half beach cruiser. […]

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Pregnancy Update: Weeks 24 + 25

I didn’t do a pregnancy update last week because I honestly felt very similar to week 23. I decided to combine the two weeks to hopefully have more insight. Baby Update This week, the baby is the size of a cauliflower or baseball glove, weighing between 1.5-2.5 lbs and about 13 inches long! If I […]

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