The Move: Tire Flips

Tire flip workout!

Tire flips are awesome. Men and women alike can benefit from some good old fashion tire flippin- as well as looking totally badass. And let’s be real, if you can look like a badass doing an exercise you’ve pretty much won the whole “fitness” thing hahaha

Here is a photo/explanation play-by- play of a tire flip with me! I was able to get someone at HammerFit to take some photos and I also posted a video of me on my instagram. The tire I’m using is about 150lbs, but when doing tire flips you’re only lifting half the weight at a time.

The set up:

assume the position

How you position yourself before you even lift the tire will determine the entire act. You really need to get low. I generally have a wider squat. The lower you can get in a good defense stance, the better. My shins are also touching the tire and so are my forearms. Remember to keep your chest up. Your shoulder need to be strong and sturdy to keep the rest of your frame strong.

Lift with your legs and back:

Begin with the deadlift

Tire flips are dead lifts. It’s the same thing expect with a dead lift you finish standing up and with a tire flip you move your body and the tire in a forward motion. Keeping your back strong, start to lift with your legs and lean into the tire with your forearms. Equal parts pushing with the legs and lifting with the back. Meanwhile, really focus on keeping your body still with your abs.

Give it extra umph at the top:

pushing and walking

Right before the tire is completely upright, you’ll have to give it an extra umph with your arms. This is where the dead lift ends and the pushing begins. Your body will feel the weight shift naturally.

Pulling turns into pushing:


Once your tire is upright, all you need to do is push it over and get that satisfying BAM as it hits the ground. Concentrate on using your thighs, forearm, biceps and back. If your lower back hurts in a bad way, stop doing flips and ice. Make sure to always start with the core basics to help your entire body be connected through out the exercise.

Then, Repeat!

Once you feel comfortable with the tire flip form and repetition, try this sweet workout!

the I Am a Badass Tire flip workout

  • do 10 tire flips
  • turn around and do 10 “booty tapping” squats using the tire as the lowest point, tap it with your booty and then stand back up
  • run a lap
  • repeat 3x or more!

Hope you feel the burn



Treadmills Are Good For More Than Just Walking

Hey everyone!

I stumbled upon this awesome treadmill workout from one of my favorite websites Popsugar. I watched it and I was hooked!

Treadmill Killer! Be warned, your arms will work just as hard as your legs.


This is a 4 part-er people

Part One: Plank walk. Place your feet on the ground and your hands on either side of the rotating belt. A good speed to start is 1.0 or less so that you can move your hands safely and you feel in control if you need to stop. Squeeze your glutes and engage your core. Try to keep your hips from swaying too much by maintaining core connection, When you are ready, start walking with your hands! Try and walk for 30 seconds- 1 minute

Part Two: Crab walk. Assume the crab walk stance with your back facing the front of the treadmill, feet planted on the floor. Start with 1.0 or less for speed (I tried it with .80 to start and then went up to 1.0). Concentrate on keeping your tailbone elevated. 30 second-1 minute

Part Three: Mountain Climber. Place your hands on the ground behind the machine and your feet on either side of the rotating belt. When your ready- put your feet on and start walking! It feels like you’re walking backwards. Focus on keeping your butt high in the air while holding yourself strong with your arms. A good place to start is at .8mph to get comfortable with the feeling and then make your way to 1.0. 30 seconds-1 minute.

Part Four: Hill Sprint. Raise it to a 7.0 incline and a good running speed. run for 1 minute!

Walk it off for 5 minutes and start over. Repeat 2-5 times.

The other day I did this workout and was on the treadmill for a total of one hour. Sundays are my long run days, so I ran a mile, walking plank, crab walk, mountain climber, and repeat for a total of 4 miles. Nice alternative to a rainy day long run outside.

Thank you Popsugar for this awesome workout! 




I’m sorry I’ve been away. Between moving and my new other job and life, it’s been hard to keep up with the blog. But I’m back! Hopefully some of you checked out my new Instagram account to see what I’ve been up to 🙂

The new other job is good- helps pay the bills. I work as an office assistant for a physical therapy place in Burlington that specializes in pelvic floor muscle therapy. It’s pretty cool. I don’t interact with patients that much but it’s a nice place to be.

I’m pretty much moved into my new apartment! It’s been super stressful since I still had two months on my old place when I signed the lease for the new place. I’ve been working my butt off to try and keep up with all my payments! I also have come to the conclusion that i seriously need to downsize. For some reason i thought I needed 5 pairs of black yoga pants?… better work on my material wants vs. needs..

I’m over the 100 hour mark for yoga and I am so happy! I love love love teacher training. I think it’s made me a better person as well as a better trainer.

I’ve been talking with another gym about personal training, as well ad working out my networking skills to nearby businesses. HammerFit has been connecting with the spa/resort right down the road and they said they were looking for yoga instructors for their new studio. I sent them an email Friday to introduce myself and we’ll see how that goes. I’ve added some more personal training clients which is super exciting. I have 6 active clients and I do my best to self promote as much as I can.

Oh! I also officially signed up for September Spartan Sprint in Killington, VT! The gym is putting together a team.

I wanted to share this really awesome video I stumbled across while looking for a good motivational quote for the gym. It’s a women who decided to document her fitness journey.

You’ll be hearing from me soon