My Loft Sale Picks // (50-60% off!) Ends TONIGHT

My Loft Sale Picks // (50-60% off!) Ends TONIGHT

PSA: EVERY item at loft is on sale! Including new arrivals!

Use code FRESH to get 50% off full priced items and take an additional 60% off sale items! ENDS TONIGHT!

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Hip, Glutes, and Thigh Workout

Hip, Glutes, and Thigh Workout

This hip workout was initially created not as a workout, but as an injury preventer when I ran track in college.  I was a sprinter, mid distance runner, steeplechase, and triple jumper in college. My hip flexors have always been a big pain for me.  I always had the worst groin and hip pain in high school and college from running.  It got much worse when I knocked my hips out of alignment while triple-jumping in college. I could not sit down for longer than 5 minutes for over a year.   I tried many treatments, went to the chiropractor, but nothing worked.  I changed my perspective and instead of trying to treat my hips, I started to find ways to strengthen my hip flexors, thighs, and glutes.  I started doing this workout 7 years ago and I have seen a MAJOR difference in the discomfort in my hips and groin that I struggled with for years.  

hipworkoutstanidng wall
Similar Sweater // Leggings // Shoes

Your hip flexor health is very important and has more impact on the rest of your body than what you may know.  The number of hip replacements has skyrocketed in the past decade and that number is not getting better any time soon. Everyone knows that your core is the major stabilizer of your body, but did you know that your hips, lower back, and glutes are considered a part of the core?? Most people love workout out their abs, but they neglect their hip flexors and wonder why they are still getting injuries.   A lot of times back pain and knee pain could be a sign of poor hip health.  Think about it, your hips hold all of your body together.  Weak hip flexors could domino effect into your back, spine, neck, knees, etc.  

Leggings // Shoes

I usually do this workout after a cardio workout.   I will do 30-40 minutes of cardio and then do it after.  This hip workout takes about 15 minutes to complete. I added in leg weights to add a little challenge.  HERE are some similar leg weights to mine. It is VERY important to stretch before and after because you will be burning during this workout. Grab a mat and let’s get started!

Leggings // Shoes

What you will need:

  • Mat
  • Leg weights if you want to increase intensity.

Do 30 reps of each move with little to no break in between. You are going to do this TWO times. Take a 30 second break in between each round. Your core should be embraced the entire time! Your moves should be SLOW and CONTROLLED.

Thigh raises

Thigh raises with ankles together
(Only raise your knee, NOT your feet)

Off the ground thigh raises with angles together.

Leg Circles
(Clockwise for 15 reps & counterclockwise for the other half // 30 reps on each leg // Make sure your abs are embraced on this one!)

Side Leg Raises, front and back (flexed foot)

Inner Thigh Raises

Leg raises in tabletop position

Standing leg raises

Do TWO Sets (30 second break in between each set)


Leggings // Shoes

Favorite workout picks label.fw

Want more fitness workouts? Check out my Fitness Page in the tab on my home page.

You are fearfully and wonderfully made,
signature blog

Sculpt + Tone Strength Workout

Sculpt + Tone Strength Workout

Although I am a big fan of cardio and HIIT workouts,  I do know the importance of weight lifting.  I was not a regular weight lifter until maybe a couple years ago.  I now try to fit in a strength workout twice a week on top of my HIIT workout and cardio workouts.  A lot of women are scared of weight lifting because they are afraid it will make them huge.  THAT IS A MYTH!! Unless you are lifting huge amounts of weight with small reps or doing some sort of body building, that’s not going to happen.  Weightlifting builds muscle and muscle helps you burn more calories and fat.  Since I am a runner and want to work on my cardiovascular endurance, I do more reps with a lighter weight.  I am not afraid to go up in weight!! If it is easy than I  am not pushing myself hard enough which means I am not burning calories and toning muscle.   You should feel a burn in each round.  I have taken you through my cardio workout, my core workout, and my 30 minute HIIT workout; now let me introduce to you my strength workout provided with tutorial videos too!

Strength and Toning Workout.fw.png

What you will need:

  • Large weight for squats(roughly 10-30 pounds)
  • 4-10+ pound dumbbells for arms
  • A chair or a bench or a coffee table
  • A mat

Warm up: Run until you get a sweat (this time may vary from 5-15 minutes – it all depends on your fitness level) 

**OPTIONAL:  Sometimes if I feel like I need to get a real good cardio workout in, I will run on the treadmill for 20-30 minutes, but I don’t wear myself out.  It is good to do the weight lifting workout ALL OUT instead of the running part.  I do enough to “feel good”, but not dead, before I lift.

Round 1: Legs

  • 20 Squats with weight straight into 20 pulsing squats // VIDEO
  • One legged bridge with Weights 15 each leg // VIDEO 
  • 20 JackKnife Crunches
  • Do Round 1 THREE TIMES

Round 2: Arms

  • Biceps with shoulder press – 15 reps // VIDEO 
  • Tricep Dips – 15 reps // VIDEO 
  • Commandos – 15 reps // VIDEO 
  • Do Round 2 THREE TIMES

Round 3: Back

  • Bent Rows – 15 reps // VIDEO 
  • Wide Shoulder Raise – 15 reps // VIDEO
  • Fly aways – 15 reps // VIDEO 
  • Do Round 3 THREE TIMES

**Finish with some ABS:
For abs, I like to mix up my favorite ab moves for about 5 minutes.  I try to do 45 second of a movie with a 15 second break.  For ab move ideas click HERE or do Round 5 in my 30 minute HIIT workout HERE.

Cool Down: Run or walk the same amount of time you did for your warm up. (5-15 minutes) If you did the 20-30 minute run option in the beginning, then job or walk for 5 minutes.   This should be a LIGHT jog or walk.

My workout look is compliments of CALIA by Carrie.  #newyearbestyou
My workout look is compliments of CALIA by Carrie.  #newyearbestyou

Favorite workout picks label.fw


You are fearfully and wonderfully made,
signature blog

Loft Sale + $750 Amazon Gift Card Giveaway

Loft Sale + $750 Amazon Gift Card Giveaway

Right now the Loft is having a MAJOR sale.  All of their sale styles are an ADDITIONAL 60% off and a lot of their non-sale items are on sale as well.  There are several sweaters that I found that are under $25 and some pants that are under $40.  I love how they have regular, petite, and tall sizes in most of their clothes!  I am wearing a size small in the sweater and a size 26 regular in the pants.  I normally would get a tall size but they already sold out of this color.  I would hurry up with this sale because I am not sure how much longer it will last! Don’t forget to enter a $750 Amazon gift card giveaway that I have partnered with a few bloggers below as well!!

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The Giveaway
Use the widget below to enter the giveaway. The more “tasks” you complete, the more entries you will receive. The giveaway is open internationally. The winner will be announced (on the widget only) up to 2 weeks after the giveaway has ended. It can take time to select, verify, and get in contact with the winner. If you have any questions about the giveaway process, feel free to e-mail


You are fearfully and wonderfully made,
signature blog


My Word of the Year

My Word of the Year

What is word of the year?
Don’t you ever tired of going through the same new years cycle each year?  We all do it.  We tell ourselves that we are going to resolve a specific thing, and about 2 weeks to maybe even a month in life gets too busy and that resolution gets pushed aside. According to Healthy Living, only about 8% of us actually keep our resolutions.  (Source: Healthy Living) ) To the 92% of people who don’t keep up with their resolutions, I’m bringing a new perspective to the table.

TOP (Altard State) // Jeans // Shoes (Similar)// Scarf // Letterboard

Instead of setting up resolutions, I choose a word each year to focus on.  In case my picture above didn’t give it away, my word this year is joy.I started this tradition three years ago in a bible study that I still meet with.  I really like the reasoning behind choosing a word. We often don’t follow through with resolutions because it is the cause of a deeper root issue and that root issue usually boils down to a heart issue…a word.  My words for the last three years were present, heart, hope, and this year my word is joy.  I also back each word up with scripture and memorize that verse. I recite this verse during the ups, the downs, and the norms.  

TOP (Altard State) // Jeans // Shoes (Similar)// Scarf // Letterboard


TOP (Altard State) // Jeans // Shoes (Similar)// Scarf // Letterboard


My Word
This year I chose the word joy for various reasons.  I can be a very happy person on the outside, but on the inside I am full of fear, worry, anxiety, and even bitterness.  My pastor at my church recently did a 14ish week series on Gospel Joy and he nailed the definition of joy on the head.  He said that joy is an enduring, non-circumstantial delight. Notice he did not say a current state or emotion or a feeling.  We often, including myself, mix up the words happiness and joy.  Success at work, a new pair of shoes, a stocked fridge, even a good workout can make us happy (temporarily) , but they will never be the source of everlasting joy.  Eventually you will have a bad day at work, your shoes will wear down, your fridge will be empty (or stink with rotten leftovers), and you will feel like you have gained 25 pounds because you didn’t workout for a few days. These sources of “joy” are empty and they are nothing but garbage. I can’t think how many days I was in a bad mood because of one petty little thing didn’t go my way.  This lifestyle is unstable and unsatisfying.  The only source for pure satisfying joy is our Lord and Savior Jesus Christ.

TOP (Altard State) // Jeans // Shoes (Similar)// Scarf // Letterboard
TOP (Altard State) // Jeans // Shoes (Similar)// Scarf // Letterboard

I am excited to start this journey of focusing on where I am seeking my joy.  I want to live each day NOT based on the events that have happened and are going to happen in my life, but instead I want my joy to be grounded in what Christ has done for ALL of us on the Cross.  I want not only to have this satisfying joy for myself, but I want to see others experience this same joy too.  Most importantly, I want to glorify God.

How liberating and freeing it is to know that you can choose joy each and every day?  That’s a pretty sweet deal if you’d ask me.  So I am going to end with this, what do you want your word to be this year?  What do you have the most struggle with? Get rid of those hopeless resolutions and instead take on a whole new meaning to this next year.
romans15:13 joy

TOP (Altard State) // Jeans // Shoes (Similar)// Scarf // Letterboard

Shop the PostThe top I am wearing is from Altard State.  They are currently having a big sale right now where sale items are an ADDITIONAL 40% off.

You are fearfully and wonderfully made,
signature blog

Nordstrom Half Yearly Sale Picks

Nordstrom Half Yearly Sale Picks

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At Home + Gym 30 Min. HIIT Workout

At Home + Gym 30 Min. HIIT Workout

What is HIIT? HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. (Source: DailyBurn)

Top // Leggings (Similar Style) // Shoes

This workout suitable for ALL fitness levels and ages. To decrease the intensity either go down in weight or take the LOW options. To increase intensity increase the weight. It is very important to stay on time with the rests. The goal of this workout is to give it 100% effort during your moves followed by rest. Make sure you stay on time with your rests. If you rest too long or too short you will not get the proper workout. You are supposed to feel out of breath in this workout. What I do to keep track of time is to set my stopwatch on my phone and sit it next to me or to wear a stopwatch.

Top // Leggings (Similar Style) // Shoes

*TIP: Look over each move by clicking on the video links before you start the workout. Review the moves during your 1 minute breaks.

30 Min HIIT Workout.png
Cap // Top // Leggings (Similar Style) // Shoes

Time: 30 Minutes
Calorie Burn: 300-500 calories
What you will need:

  • small dumbbells( roughly 2 – 4 + lb.)
  • One medium weight (roughly 4 – 10 lb.)
  • One large weight ( 8 – 30 lb. – for squats)
  • Stopwatch (watch on phone works)
  • Mat or towel
  • To decrease the intensity either go down in weight or take the LOW options.

Warm up: Run until you get a sweat (this time may vary from 5-15 minutes – it all depends on your fitness level)

Round ONE: Legs //

Do each MOVE for 30 seconds with a 15 second break in between the moves
Do Round ONE 3x’s with 1 minute break in between each set

  • Jump squat with press // Video 
    • LOW: Squat with press – no jump or take out the weight
  • Jumping squat with weight // Video
    • LOW: Take out the jump
  • Jackknife Crunches // Video
    • LOW: Regular Crunches

Round TWO: Arms //

Do each move for 30 seconds with a 15 second break in between the moves
Do Round TWO 3x’s with 1 minute break in between each set

  • Punches with weights // Video 
    • LOW: Take out weights
  • Bicep Curl with Shoulder Press // Video
  • Burpee pushup with weights // Video
    • LOW: Walk out burpee and knees to ground on pushup

Round THREE: Agility

Do Round THREE 2x’s with 1 minute break in between each set

  • Side Jump // 30 Seconds // Video
  • Front Jump // 30 Seconds // See above video ^
  • Pulsing Lunge with weights // 30 seconds each leg // Video

Round FOUR: 2 min Challenge

Do Round FOUR 2x’s with 1 minute break in between each set

  • Jumping Lunges // 30 Seconds // Video
    • LOW: Step Back Lunges (Show in video above)
  • High Knees // 30 Seconds // Video
    • LOW: March

Round FIVE: Abs //

Do each move for 30 seconds with a 15 second break in between the moves
Do Round FIVE 2x’s with 30 second break in between each set

  • Froggers // Video
    • LOW: Walking frogger
  • Marching Planks // Video
    • LOW: Regular Planks
  • Suitcase crunches // Video
  • Leg raises // Video
    • LOW: The lest you bring your legs down the easier

STRETCH you are finished 🙂


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You are fearfully and wonderfully made,
signature blog

Want More workouts from tallblondebell? Check out my other favorites:

Home + Gym Cardio Workout
6 Minute Core Workout
6 Minute Core Workout