fitness, health, yoga

Garage CrossFit Workout Plan 9.9-9.14

Good morning!!

It has been a few weeks since I have uploaded my home workout plan and for that, I’m sorry! Life gets busy, unexpected things come up, things get put on hold but we just have to give ourselves some grace and move forward. AlthoughΒ  didn’t upload them on here, I was still very active and moving my body–head over to my instagram story highlights to check out what I’ve been up to!

& here comes another busy week! Patrick has started a side gig at a Medical Spa… they do IV therapy, botox, facials, sexual health, etc. I plan to get in there and try out the IV therapy! Char starts at a little part-time “School” tomorrow… que the crying. I am very excited for this new opportunity for her, I think she will really thrive in it! I am starting more yoga teaching this week… stay tuned for updates on time and where–I’ll announce it soon πŸ™‚ I AM VERY EXCITED!

Anywho, without further ado, here is this week’s workout plan:


Please feel free to reach out to me with questions. I hope you all have a great week, and remember,

“Pray diligently. Stay alert, with your eyes wide open in gratitude. Don’t forget to pray for us, that God will open doors for telling the mystery of Christ, even while I’m locked up in this jail. Pray that every time I open my mouth I’ll be able to make Christ plain as day to them.” -Colossians 4:2-4


fitness, health, yoga

Garage CrossFit Workout Plan 8.11-8.17


This week we are headed over to Charleston, SC to vacation + visit family and I am counting down the days! We are actually staying Mt. Pleasant, just right outside of Charleston but there are SO many yummy restaurants in both cities that we are looking forward to trying. Be sure to follow along on Instagram for all the deets πŸ™‚

Here is this week’s workout plan:


I made my rest day Friday since we will be in Charleston and then on Saturday we are planning to try one of the local yoga studios there… Charleston Power Yoga here we come!

If you head over to instagram, I posted a video of yesterday’s workout.. it was a good one! I chose to do the lunges with just the bar, however, you can add weight if you wish.

I hope you all have a great + productive week! PS-if you have any Charleston/Mt. Pleasant recommendations, drop them below πŸ™‚


fitness, health, yoga

Garage CrossFit Workout Plan 7.28-8.3

Holy cow, I cannot believe I am planning workouts for AUGUST. I mean I might as well start Christmas shopping!

I am really excited for this week’s plan for 2 reasons:

  1. I’m trying my first ever spin class (stay tuned for a post review)
  2. THIS IS MY LAST WEEKEND OF YOGA TEACHER TRAINING. How bitter sweet. I am so excited that after this weekend I will be officially certified but I have loved my training weekend’s so much that I don’t want them to end. The 3 components we have covered the most, are—asanas (poses), meditation + self-inquiry. Let me know if you guys want and blog post recap πŸ™‚

ALSO not included in this plan below was my workout from yesterday. I posted a video to my IG feed but I’ll type it our here in case you need a quick blast. This one really gets your heart pumping and can easily be done at any gym with a rower and a kettlebell. Just set KB right next to your rower. This is meant to be very fast–aim for 10 minutes or less, which is totally do-able with little to no rest between rounds or movements.


-12 Calorie Row

-12 Kettlebell Swings (35#)

-12 Ab Mat Sit Ups

Anywho, here is this week’s plan… and remember these all can be modified if you are working out in a global gym or at home with minimal equipment. DM me if you have modification questions!


You’ll also notice everyday where I normally have a strength I am doing my one breath JIP (Journey Into Power) Yoga Series to help me prepare for my last weekend of testing!

I hope you all have a great + productive week!


fitness, health, yoga

Garage CrossFit Workout Plan 7.14-7.20

Wow. What an amazing and busy weekend! I wrapped my my last working weekend of yoga teacher training by actually teaching part of a class on Sunday. What an amazing experience. I cannot wait to finish up my testing in August and be certified πŸ‘©πŸ»β€πŸŽ“ helping others in their physical + spiritual journey is such a passion for me!

Let me know if you guys want to see a full recap of my 8 month yoga teacher training!

Although it’s Tuesday, it’s never too late to plan out your week. I spent Sunday night unplugged and relaxing after my long weekend instead of planning because that’s what my body needed. So better late than never, here is my workout plan for this week:

We went to full moon πŸŒ• beach yoga last night and wow! If you’ve never practiced on the beach, I highly encourage it. I felt so many new sensations and was able to completely come from a place of gratitude… I mean how can you not when you’re in God’s most beautiful creation?

That’s all for now! As usually be sure to pop in on @figs.and.freedom and say hi πŸ‘‹πŸΌ


fitness, health, yoga

Barre Review

Good morning!

I took my first ever barre class about 2 weeks ago at a local boutique studio called OMCORE Yoga & Body located on Saint Simons Island, GA and y’all, I absolutely LOVED it. Let me start by saying this is in no way sponsored, I just wanted to share my personal experience for others that might be interested in switching up their regular fitness routine! First, let me tell you a little bit about the studio I took the class at….

What is OMCORE yoga + body?

“OMCORE is a unique space in which you are encouraged to tap into your core being β€” physically, mentally, emotionally, and energetically. β€” so that you may genuinely connect with others and radiate your very best self to the world. Our class sizes are small enough for individual attention, yet large enough to promote a sense of camaraderie and support.  It’s the ONLY boutique studio in the Golden Isles area to offer HOT YOGA, OMCORE BARRE, and INDOOR CYCLE classes. We intentionally offer a wide variety of classes to bring ultimate strength, flexibility, and balance to the body, mind, and heart.”

Source: OMCORE Yoga & Body

I was so excited to sign up for the 8:15 barre class on a Tuesday morning with the owner of OMCORE, Patricia as the instructor for the morning. Immediately upon walking into the studio I was greeted at the front desk with a warm good morning! Y’all, this is important to me. Gyms and studios can be known for being intimidating or even cliquey–I did not at all get that vibe from this class experience. After signing in, I walked into the room where all the equipment and spots were laid out. This was extremely nice as a first timer!! I wasn’t awkwardly scrambling around asking others what I needed–I felt included and not at all like I didn’t know what I was doing (even though I didn’t, haha). Before the class started the instructor came over and welcomed me and told me what I could expect for the class. This was also a nice touch–for me, it’s these extra little things that make an experience great! It was around this point that I realized I forgot my water bottle in the car. And if you know me, you know that I am never without my water bottle. Like I actually get very anxious if I don’t have my water bottle. BUT, I just told myself, this is a low-impact class, you’ll totally be fine. Well, you bet your biscuits that I really wanted that water half way through. Just because something is low impact doesn’t mean that your body isn’t working hard!!!

Let’s get to the format of the class….

Floor work

The entire class was set to music which makes for such a fun atmosphere and also gives you an idea of how long you’ll be doing specific movements. We started off with a choreographed warm up which was mostly stretching and waking up our muscles. We then moved into hand weights where you could either use 2, 3 or 5-lb weights. I chose the 5-lb weights and half way through I thought, “crap, are we using these the whole time?” My shoulders were on fire…but a good kind of fire! We focused mostly on shoulders and then moved down to our biceps and triceps. Just as I was thinking OMG, the song ended and we moved on to push ups, then abs. The low weight, high rep format really works to quickly fatigue your muscles building muscular endurance. If you’ve ever done CrossFit (which is the style workout I typically do), then you know how important muscular enurance is! The abs portion of the class was pretty challenging. It was a combination of floor movements using sliding disks, planks, abdominal twist, flutter kicks, and even did some resistance band work. It was a very effective burn!


Immediately following abs we grabbed a tiny ball and headed over to the barre–I was excited to get to something completely unfamiliar. We get to the barre and the girl next to me goes, “get ready, this is torture.” I thought, oh, lovely. We started with chair pose on our toes, squeezing the ball in between our thighs for a variation of count schemes. It was tough but definitely not torture. We then removed the ball and added the resistance band around our thighs. We worked facing forward and then to each side doing variations of hip abducting movements and some squats… mostly targeting the quads and glutes. This is when I thought I was actually going to die and I realized what she meant by torture. But again, a good kind of torture if you know what I mean. We were at the barre for quite a while and I wish I could tell you everything we did but amidst my shaking legs and burning glutes, I think I mentally blacked out, haha. This was also that time where I was really wishing I had my water. πŸ€¦πŸ»β€β™€οΈ

Floor Work

We then moved back to the floor… THANK GOODNESS. We kept the resistance band on and worked our glutes and core a bit more…. bridge clams, planks, etc.

Cool Down

At last, it was time to slow down and stretch. Still set to music, we did a few yoga-style stretches as we brought our heart rate back down to a normal pace.

Honestly, I have no negative things to say about my first barre experience. It was fun, challenging and overall a great full body workout. My bum and quads were definitely sore later that night and the next morning. I highy recommend trying a barre class if you are looking for a full body, low-impact workout. Because barre works your smaller muscles it is a great complementary workout to my traditional CrossFit/HIIT style workouts.

I am already looking forward to going back for another barre class, but up next… CYCLE! Stay tuned πŸ™‚

Feel free to DM me with any questions, and as always, head over to @figs.and.freedom for daily updates on food, fitness and how I maintain a healthy lifestyle as a working mama!

XO 😘

fitness, health, yoga

Garage CrossFit Workout Plan 7.7-7.13

Over the weekend I finished the book “Girl, Stop Apologizing” by Rachel Hollis and it was SO GOOD. I listed to it on Audible, did you know your first book is free? I listed to it during my morning workouts and on our short road trip to Valdosta. Both of her recent books are geared to towards helping women become their best self. I love her books because she is very real + honest. She encourages us to think less + do more by giving us a shame-free plan for embracing and achieving our goals. She squashes the lies that we, as women, have set and believe to be true over our lives. She allows us to erase those lies so our true and authentic self can come to flourish. This is an encouragement we all need.

In one of her chapters she talks goal setting and to-do lists. She encourages us to get specific and make our list RESULTS BASED. So instead of writing down “work on blog post,” a results-based list would say “write 500-word blog post.” You see the difference there? By focusing on the specific reult we are able to actualy acheieve somthing concrete. Because the first one is so vauge, I would probably end up scrolling pinterest or instagram for “inspiration” for 45 minutes and check it off my list as “blog research.”

So this week, how can you change up your to-do list and make it results based? Maybe that’s specifying something in your workout plan, your meals for the week, your water in-take or even your business/work goals.

Speaking of workout plans…. here is thhis week’s workout plan! You will see a new addition to my plan as we got a Concept 2 Rower for our gym. SO PUMPED! You can always sub the rower or bike for running and barbell movements for Dumbbells. If you need help subing movements or have questions on the format, please don’t hesitate to ask!


I’ve got my 7th weekend out of 8 og yoga teacher training this week so it is a shorter week of garage workouts. I also programmed my rest day as Thursday to give my body a break before the long weekend.

Don’t forget to stop by @figs.and.freedom and say Hi! I hope you all have a great week and that you crush your new and improved results-nased to-do list!


fitness, health

Garage CrossFit Workout Plan 6.30-7.6

Happy 4th of July week πŸ‡ΊπŸ‡Έ

Do you guys have fun plans? We don’t have big plans yet but I’m sure something will come up. Patrick is working beach patrol + the fireworks show on the island so I’m sure Char and I will just keep it low key. πŸ€·πŸ»β€β™€οΈ

So, let’s talk about what’s different for this week’s workout plan! I went back to my regular off day as Sunday–mostly because we spent the day in Jacksonville yesterday so it just made sense schedule wise.

We went to Jax Beach + started off with lunch at Fla. Juice Bar + Bowl. They have poke bowls, aΓ§aΓ­ bowls, smoothies + juices! HIGHLY recommend if you’re in the Jax beach/Ponte Vedra area. Then we went over to Engine 15 Brewing for some beers + games. They had board games as well as some old arcade games–so fun! Then we ended our Jax trip with a Trader Joe’s run… stay tuned for my grocery haul later this week!

ANYWHO, here’s what’s NEW–I added a Heart Rize class to my plan for Saturday. I’ll be in Valdosta visiting my sister and hopefully we will get to sneak away for a class. If we are able to I will definitely do a review of the class. I think it’s similar to Orange Theory. I’m excited!

Also, stay tuned THIS WEEK for my Barre review from last week πŸ”₯

As usual, if you have any questions, don’t hesitate to reach out! And be sure to follow along on insta for updates, videos + tips!