Faster. Stronger. Smarter.

My senior year of high school I took Krav Maga classes three nights a week (with Dad! #bonding) for my senior project. While it was beneficial for me to learn self defense maneuvers, the majority of the class was actually fitness conditioning. The philosophy behind this idea was the better trained you are physically the better chance you have to protect yourself and get away if necessary. You need to be faster, stronger and smarter.

My last blog post hit a chord with thousands, and it's because so many of us have been exposed to harassment in one capacity or another. At one point we've felt our lives were threatened. It's sparked a conversation not many were willing to have. And now what do we do? Now we're admitting harassment is an issue, how do we stop it?

I don't know. Speaking out is one thing, but protecting ourselves is another. Many people reached out to me directly sharing their stories of being victimized, whether it was through words or physical action. It's heartbreaking. It's appalling. It's wrong.

How do we stop it?

This is not a self defense post, but simply a let's get faster, stronger, smarter together. Women I want you to keep running, keep working out, keep living. I want you to feel safe and empowered. So together, let's get stronger.

Today I'm sharing a quick workout you can do anywhere using just your body weight. It will increase your stamina and your strength. Full workout and tunes to match are posted below!

5 moves, 60 seconds each, 4 rounds 

  • Squat jumps
  • Walkouts
  • Plyometric lunges w/ pause
  • Frog planks
  • Plank dips

And hey in case you needed some jams to go with your workout today, here are my recent song obsessions:

"I can be changed by what happens to me. I refuse to be reduced by it." - Maya Angelou <3

For more workouts and tips follow me on Instagram @ebailey_fitness!

What do we deserve?

I am a 25 year old female living in Boston. I'm 5'8" tall and weigh 132 lbs. I have dark brown medium long hair and green/hazel eyes. I'm flat chested and the curves I have are built by hours, months and years I spent working in the gym. 

I wear a size small in my Nike compression shorts that I like to wear when I workout because I push myself hard enough for every pore on my body to sweat. So I'm sticky, gross and smelly and looser baggy clothing just gets in my way of my workout.

I often run in just a sports bra because it's 85 degrees with 50% humidity and I'm training for a half marathon and so 7-10 miles in that heat with layers is plain brutal.

So now tell me, what do I deserve?

Earlier this summer I headed to a local park in the South End of Boston to push myself in an outdoor bootcamp workout I was testing for the upcoming week of classes I teach. It was a hot Saturday afternoon and halfway through my workout I had a guy come over to me from across the park and start talking to me from a few feet away. I took my headphones out thinking he was asking me something, instead my ears were filled with profane things he "wanted to do to me".  

Last week I was going for a run before work to clock four miles for my half marathon training. I ran past a parking garage that has an attendant in the front to direct traffic between cars exiting and people crossing. A thankless job, I smiled gave him a wave to thank him and kept running. I took two steps before he yelled after me a "MM HMMMM". Like he was salivating over a steak.

Yesterday I was walking to the laundromat to drop off clothes before heading out to teach a class. Walking out of the laundromat I decided to sneak in the 7Eleven next door to see if they carried my new favorite ice cream brand so that I could come grab some after class. A man so kindly held the door open for me, I thanked him and walked inside. They didn't have the brand so just 60 seconds later I walked back out and he was sitting on the other side of the street watching me come out. I turned down the side walk and he crossed the street to follow me. He even yelled at me to stop and wait for him.

So now you tell me, what do I deserve?

Because this is about 5% of the harassment I have been a victim of this year. And this isn't even the worst of it. What about the nights I'm out with my friends and just because I have heels on and am at a bar it gives anyone the right to hiss, yell or even grab me or my friends. 

Or what about the gym. Or what I like to think is my safe zone. The one place I feel men should respect me most because there I feel like we're on the same playing field. There I feel the most empowered. There I feel the most belittled by the comments, by the glares and by the entitlement.

I had a man come up to me a couple months ago at the water fountain in the gym as I was filling up my water bottle he waited patiently. He then told me he liked my leggings, that they made my ass look great, and they'd look better off.

Don't ask me what I was wearing. That's not the question. 

If we stopped doing things that felt or seemed dangerous, we wouldn't live.

Am I supposed to stop going to the park? Am I supposed to not run in downtown Boston in the broad daylight? Am I supposed to not go to 7Eleven or the laundromat at 6PM on a Wednesday night? Am I supposed to not go to the gym?

I am careful. I don't go to dangerous places alone. I don't run in dodgy areas by myself. I carry keys on me, and soon pepper spray to put my Moms mind at ease. But that's not the point.

What do I deserve? 

I deserve to be treated like a human, not just a woman, because that means something different these days. 

And us women, what do we deserve?

We deserve not to feel silenced by your yells.

We deserve to feel empowered for bettering ourselves.

We deserve to feel sexy in our own skin without feeling like we're here to bait you.

We deserve to speak out without the threat of you lingering on our minds.

We deserve to run outside.

We deserve to be judged on our merits, not our outfits.

We deserve more. A whole lot more.

I've told these stories to many friends. And the more I shared the more my female friends shared too. And so many of their stories are worse. So much worse.

I want you to speak out. I want you to break your silence. I want to hear your stories. 

What do we deserve? More.


UPDATE: This post has struck a chord with so many of you and I am so grateful. Your voices are being heard. I have read every comment even if I have not been able to respond. Keep commenting, keep sharing and keep spreading the love!

Unfortunately I had to disable the comments section. It went to an extremely rude and offensive place. For all of you that took this seriously, thank you. Your voices were heard. <3

And for more more fitness inspiration and tips, join me on Instagram @ebailey_fitness !

The blog is back.

It's about d*** time time I got myself together and brought this baby back. And just in case anyone was upset its taken me since NOVEMBER to do so, I truly apologize. But here we are :) I'm also still currently working on a redesign so bare with me as this site might be changing a few more times. 

So much has happened since November, to catch you all up I'll give you the highlight reel (in no particular order):

  1. I was hired as a Group Fitness Instructor with DareUFitness.
  2. My best friend in Boston moved away.
  3. I launched a fitness series with @Withings called #WithErin.
  4. I ran a Ragnar Race with Reebok.
  5. I turned 25.
  6. I went through a breakup.
  7. I took a solo trip to Europe (DO THIS!). Young men and women of the world, if you have not traveled by yourself before, do it. Even if it's a weekend trip to a city nearby, do it.
  8. My company, Withings was bought by Nokia.
  9. I started to work with some really cool brands, Crane and Lion, Sweat Cosmetics, and Nectar and Green.
  10. I committed to running the 2017 Boston Marathon.

I was walking to work through Boston Commons this past April on Marathon Monday and I just had this overwhelming sense that this should be me. The incredible runners I saw warming up, shaking out their nerves, preparing for the day ahead, I so badly wanted that to be me. If you've never been in Boston for Marathon Monday, it is truly something to experience. The electricity in this city is infectious. And the runners, the spirit, is truly miraculous, you see runners of all ages, sizes, abilities, CRUSHING 26.2 miles. You see people hurting, falling, cramping and then you see their fellow runners stopping to pick them up, or just lend an encouraging word. 

I literally have chills writing this, remembering that day this past April. 

In this world of chaos and disorder, that day in particular just gives you faith in the human spirit again. It's unreal. And next year it's not something I simply want to watch, but truly be a part of.

I am not a runner. It's not my go to form of exercise. So for the year between the two marathons it's been my fitness goal to become more of a runner. I decided to do all of the BAA races this year in preparation and have so far completed the 5k and 10k. Up next is the half marathon on Oct 9 in which I want to break 2hrs, and am using the Hal Higdon training plan, so I'll keep you all updated on that. 

But for now, it's good to be back :) Comment below with anything you want me to cover here. Meal plans, workouts, fitness challenges, training plans, recovery ideas, whatever it is I want to hear about it!

VIDEO: My Top 6 Ab Exercises

Per request (I love requests) this weeks video is all about those abs! I love core workouts, but honestly don't do enough of them myself. During prep for my show I hardly ever did isolated core workouts. When you're lifting especially heavy, your core is (has to be) engaged the whole time which gives you a great core workout in itself. However post show I'm back to ab workouts because I think they're fun, weird I know.

So here are my top 6 favorite ab exercises. Go through the first round of each of them with me, give yourself a 90 second break and then you've got two more rounds! Get to it!

Abs

10 Crunches
10 Leg Lifts
10 Weighted Toe Touches
10 Weighted Sit-Ups
5 Reverse Crunch --> Pike
10 Plank Jacks

Let me know what else you guys want to see!

VIDEO: Lunch Time = Sweat Time

Week two of video taping our Tuesday Leg Day lunch time workouts, so I'll get right to it! This week I added a few moves in-between just to keep our heart rate up. If we were to be honest with ourselves, none of us do enough cardio (us being the leg day crew). We like to focus on lifting so this Tuesday workout has become a 45 min HIIT workout, lifting and cardio. We all win. 

The lovely Ala agreed to stay and run through the circuit one more time with me for the video, so props to her for the additional round!! and BONUS, we added some abs in this week, so here we go!

Leg Day 10.27.15

15 Step-ups on each leg (elbow to knee for an added ab crunch)
25 Jumping Jacks
10 In-N-Out Jump Squats (narrow to wide stances)
15 Bulgarian Squats (10 sec hold on the last rep)
25 Jumping Jacks in-between sets with each leg
10 Clean&Press (10 lbs on each side of bar)

Bonus Round: Abs

15 Spider Crunches (opposite elbow to same elbow)
10 Side Twists (on each side)
10 Pikes

Now run through this circuit 3-5 times depends on how much time you have and how much you want to challenge yourself. Ready. Set. Go!

Look in the mirror. That's your competition.

VIDEO: Tuesday's are Leg Days

In case you didn't know by now, on Tuesday's I teach a bootcamp class for my coworkers at lunch. We call it Leg Day, because it originated from one of my coworkers Carlos asking for a few leg exercises to switch up his routine, and it snowballed into lots wanting to join in! Now it's a staple and I love it.

I've realized I love teaching and inspiring others to push themselves and I feed off of all the awesome positive energy that transpires. Lately I've had lots of people (outside of my office) reaching out and asking for workouts, I wish I could help everyone individually (head to my online training tab if you're interested in customized plans!), but until then here is our leg day session from this week. Follow along with me for the first circuit and then I'm challenging you to complete four more, that's right I said FOUR! You got this!

For equipment this week we used a bar with 10lbs on each side, and a step platform with five risers on each side:

You can substitute the bar for dumbbells and the risers for anything elevated and sturdy, could be a chair, your stairs or a couch. I'll leave that up to you.   

Leg Day 10.20.15

10 Step-ups (each leg)

10 Step-ups w/ jump (each leg)

10 Deadlifts

10 Rows

10 Bicep curls

12 Curl&Press

Ready. Set. GO!

Let me know how it goes for you, and did you end up challenging yourself to five rounds?!

You're a rock star.

About last night ... #NikeBoston

I love Nike. I've always loved Nike. It's a brand I can't get enough of, from their motivational social posts, to sleek gym wear, and now their classes. 

On Monday night at 8:04 PM Nike Town hosts a bootcamp style workout class for free here in Boston. I found out about it because a few of my Boston trainer idols were selected to be Nike Trainers and lead the classes.

Let's also just preface this by saying that's my dream, to be a Nike Trainer.  

If you know me at all, you'll know I'm in bed by 10PM at the latest on week nights, so a class ending at 9 is LATE! (which is why it took me months to go!). I even signed up for one three weeks ago, and ended up locking myself out of my apt and with both my roommates and bf gone I was stranded for a while and thus missed the class. Literally everything was keeping me from trying this class, until last Monday. 

Group huddle to start class

Group huddle to start class

I was tired, but I'd had an indulgent weekend so I thought I could use the second workout on this particular Monday. I headed there a little early knowing that if I sat on the couch any longer I wasn't getting back up. I got there, checked in, and then re-introduced myself to one of the trainers, Dustin, that was leading that night.

Dustin and Christina

Dustin and Christina

He owns the Barry's Bootcamp in Boston and had kicked my ass a little while back (luckily still remembered me!). Then class got started, we began with a group huddle and got ready for an awesome class. It was filled with body weight exercises and plenty to get your heart rate up. I was SWEATING about 15 min in. I love that. 

About half way in we had to get a partner for a few moves, the woman beside me asked me be my partner, her name was Jen and little did she know but she was one of my Boston trainer idols. She's also a Nike Trainer but just came this week to do the workout. She was actually supposed to run the class the week before when I had locked myself out and missed it. She also recognized me because of social media, and was wonderful to chat with as we went through the partner section.

Jen and I doing pistol squats as part of the partner workout.

Jen and I doing pistol squats as part of the partner workout.

At the end of the class I of course had to go re-introduce myself to the other trainer there, Christina, who teaches at FlyWheel. I had taken a class with her a while ago because of a mutual friend Lisa, who was holding a charity event there. We ended the night with me admitting I stalk all three (Jen, Christina and Dustin) on Instagram. 

My Boston trainer idols: Jen, Dustin, Christina

My Boston trainer idols: Jen, Dustin, Christina

I felt so inspired, that even after getting home late yesterday from work, I quickly changed and ran to Nike to make sure I made it in time for class. It's one of those things that sets a great tone for my week, and adds the cardio into my workouts that I neeeeeddddddd but hate doing on my own. 


It's been a while since I posted, I didn't know what was next for me (in terms of fitness) after my bikini show. I had kept up my workouts, but then had a knee injury, then I was invited to run the NYC Marathon with only 8 weeks to prep (decided it wasn't smart). I've been all over the place. I've been flirting with the idea of getting spin certified, and have also started teaching a bootcamp for my coworkers on Tuesdays, and I realized I love it.

Challenge accepted: Get hired to teach group fitness classes. Still figuring out if that's spin or a bootcamp...I don't have all the answers yet :)

"It's the possibility of having a dream come true that makes life interesting." - Pualo Coelho.

Let's Talk About Food.

Um now I know why diets don't work. The amount of food I ate after my show is unreal. It has taken me the past two weeks to finally level out. For about a week I ate anything and everything I could just because I hadn't had it for at least 3 months. It was pathetic. And ironic considering the entire point of my prep was to demonstrate self discipline and then as soon as it was over I had NONE! But I loved all of it.

Let's take it back a night, Ryan and I had to prepare for the big feast ahead (Ryan got a head start as I raided the candy isle)...

The night of the show we went out to Precinct (Jen also brought us post-show donuts) and I had an Alagash which is what I had been CRAVING like crazy. Plus I had sliders including pork belly, lobster and crab cakes. YUM! Then Ryan had stock up on all my favorite things including carrot cake, coffee cake, half baked ice cream, guac, wine and beer. It was heavenly.

The next morning I had my Dad's famous cookies for breakfast because ya know...why not :) Then I took Ryan to the Four Season buffet brunch to thank him for being so supportive throughout the whole journey. We ate the place clean. Blueberry pancakes, eggs, bacon, oats, poached eggs, waffles, caramelized bananas, omelettes, meat and cheese plates, then desserts GALORE!!

That afternoon we recuperated from stuffing our faces... then went to dinner at the Salty Pig and had garlic knots, meatballs, and PIZZA!

The next day we walked around Boston and ended up stopping by Anna's Taqueria which is Ryan's all time favorite meal. It was my first time there so we split a MASSIVE quesadilla...

Then hung around all afternoon drinking Rosé until we headed to Barcelona for white wine and tapas. (I also finished the carrot cake and a second pint of half baked this night...it wasn't pretty).

Coach Johnny sent me a reverse diet plan on Monday which I loosely followed. It's basically used to help rebuild your metabolism so you don't eat everything in sight like I did and gain 6 pounds immediately.

I don't even feel bad about it though. It has been really nice not feeling guilty about ordering Indian food when I don't want to cook, or be able to say YES to unlimited sushi night with friends and always order a glass of white wine with dinner. 

I'm back tracking my food, just good to be slightly aware of what I'm eating but I'm enjoying my ice cream nights all the same! I've even started to throw in a little morning cardio a few times a week just because I actually like starting my day like that now. It's amazing what you find out you like doing when it's not something you have to do...or eat. Like egg whites, I still start my days with egg whites and salsa. Just because I like them.

It does feel weird not to have my next goal set up. So any ideas please let me know!

The Show. (Part 1)

The countdown is over, the show happened, and my tummy hurts. I did it. I competed in a bikini fitness competition, the Jay Cutler Classic here in Boston on Saturday. I don't even know where to start!

So peak week, the week leading up to the competition was one of the funnest parts. The diet was changing every few hours, I was in constant contact with my coach to manipulate water intake and food plans depending on how my body was reacting. It was so cool. Workouts were limited and the week was all about preparing for Saturday. Hair appointments, nail appointments, 7-Eleven runs (to get candy for the big day!) and grocery shopping to prepare my meals for Saturday which consisted of:

  • 2oz chicken and white rice
  • rice cakes
  • blueberry jam
  • peanut butter
  • bananas
  • Detour bar
  • Reese
  • Pretzel M&Ms
  • Twix bars
  • Wine :)

Then came Saturday. I was 126 lbs. and 10% body fat. I had hit my goals, I was ready. My water levels were depleted, I had two coats of tan on and I headed to the John Hancock Theatre to check in. I was immediately overwhelmed. I've never seen so many orange people with big hair and big muscles. I felt totally out of my element. Then I found one of my teammates, Zhubin, who was also competing in his first show, and Jen, another teammate, and the day got better!

The thing about shows is it's really a waiting game. I got there at 8:15AM and didn't step on stage until 5PM. Needless to say we had time on time to kill. Jen and I were backstage together all day and we had and awesome time! She did my makeup, we practiced posing, checked in with our coach Johnny every two hours so he could tell us what to eat next and the excitement built! Right before we went on my boyfriend Ryan showed up with BEAUTIFUL flowers, funny signs, and much needed wine to calm our nerves :) Jen and I ran backstage, chugged our mini wine bottles (first drinks for us in MONTHS) snagged our favorite candies and headed to line up. We "pumped Up' with resistance bands so my baby arms and shoulders could be seen on stage and waited. We ended up waiting for a while before we got on stage. I was in two classes, Novice D (the tall girls) and Open F (the really tall girls). Jen and I were both in Novice D so it was fun to be on stage together. 

The first time we walk on stage you hit all your poses, front, side, back, front and a wave. I walked on stage and I honestly have no idea what I did. It's like I blacked out. I got so nervous. So many lights. So many people! So many judges. For each class everyone walks out alone and does their poses, then the groups are split in two for comparisons where you're all lined up together and the judges tell you what pose to hit. Then everyone is put on the edge of the stage and calls outs happen. You want to be in the first call outs (those are the best) I was in the first-ish...the called our 5 girls, sent 3 away and then called 3 more, basically trying to figure out the 5th place (top 5 get trophies).

The second time on stage I felt much better and more confident. I knew what to expect. The nerves were gone.

After pre-judging they have a break and then finals. At finals everyone gets introduced and walks on stage and they call the first 5 places. By the time we went on stage for finals it was 10:30PM and we were tired and mostly just over it. So we did our final walk, met up with our team and celebrated an awesome day, and our huge accomplishments. We might have walked away without trophies but that wasn't the point. It was a huge show, with stiff competition, and I felt so proud of the journey I had taken and the progress I made. That's what it was about. I just felt great.

We took the party to Precinct and I got my beer (YUM) and sliders and fries. It ended up to be a pretty awesome day.

After a couple days of reflecting, I'm not sure I'll ever do another show. But I didn't completely hate it as much as I thought. It gave me a goal to work towards and dedicate myself to. I'm really looking forward to enjoying my summer without measuring food and feeling guilty about cookies and cold beer. Maybe come fall I'll be looking for that challenge again or maybe I'll have found a new one. But I'm so grateful I did it. I'm so proud of myself for doing it.

Results: I ended up coming in 8th out of 19 in Novice (my goal was to be in the top half) and 6th in my Open class, just one place away from a trophy. So I'm happy :)

Stay tuned for Thank You's, updates, and my food splurges :)