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Category Archives: WORKOUTS

Keeping FIT while on Vacay


We all live in a busy world. As much as we want to be able to stick to our normal gym schedule, life throws us curve balls: an emergency staff meeting, playing the chauffeur to and from soccer practice, that guy you met at the party asks you to catch dinner tonight. These things happen.  It happens to ALL of us! Guess what though: you can have results… or you can have excuses. NOT BOTH.

Allow me to share some top excuses that I hear all day long:

  • I don’t have enough time
  • I’m way too tired to workout
  • I don’t like exercising
  • I have kids to look after
  • The gym is too expensive
  • I need to start off slow on my own, first.



What… do you think people who workout consistently never feel those same things? Of course we do!

I have a confession to make. I am an exercise addict. I work out six days a week, like clockwork. I work out almost every single day on vacation. I’ll work out in a tiny hotel room, an empty field, someone’s driveway. It doesn’t matter how the conditions are, I will still work out. Why? Because it’s become part of my lifestyle. I don’t even think twice about. Yes, this can be viewed as a bit excessive. I am here to tell you how leaving town or missing the gym should not derail you from your goals. But once you build up the habit, it actually becomes harder not to exercise because you become so used to prioritizing it in your life.

The holidays are right around the corner. Which means tons of food, alcohol, parties, and vacations. Putting on a few pounds seems effortless around this time of year, but believe me trying to shed them later is much more difficult.

Vacay Tips

Here are a few tips to keep in mind when leaving town.

  • Eat before arriving at the airport
  • Beware of buffets
  • Don’t drink all your calories
  • Take the stairs
  • Check to see if your hotel has a gym
  • Do it anywhere (I mean bodyweight exercises. Duh)
  • Take your workout outdoors


Visit “The Traveling WOD” for countless workouts you can do when stuck at home or out on vacation, without any equipment.

“I regret that workout” – said no one, ever.










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WTF is Ankeen Saying?

WTF is Ankeen Saying?

So it’s your first class at Keen Fitness and you have no idea what you are doing or better yet what you are getting yourself into. All you see is this crazy lady yelling on top of her lungs and some jargon you don’t understand. At this point all you are thinking is, what the hell did she just say?

Yes, this can be bit intimidating. Rest assure, I am here to break it down for you.

Before we begin, let’s see how many you can get correct.

Here they are:




 Now, let’s see how well you did.

  • WOD: Simply means “workout of the day.” It’s that torturous, makes-you-want-to –cry-and-vomit , feel like a badass rockstar-type of workout.
  • AMRAP: This means “as many rounds/reps as possible.” A set of moves and reps are given and you must do as many in the timed allotted.
  • FOR TIME: The workout you are doing will be timed. So go FAST!
  • EMOTM: One of my favorites! EMOTM stands for “Every minute on the minute”. Every time a minute starts, you do a specific exercise or set of move(s), you rest until the next minute starts. Then you do it all over again for the prescribed amount of time.
  • RX: This simply means you did the workout “as prescribed” – with no modifications to movements or weights. For example, I look at you and give you a number, you grunt and move slowly to put the weight on your bar and end up completing the workout like a rockstar. (of course thanking me after because you didn’t believe in yourself.) You’re welcome!
  • TABATA: Definitely intense! 4 min long timed workout that consists of 20 sec of intense exercise followed by 10 seconds of rest, repeated 8 times. Just remember to throw up in the toilet and not the sink. (Just kidding)


Now for the bonus points:

Bonus 1

  • #WWAD: You would have to be a long time Keen Fitness OG to know this one. WWAD stands for “What would Ankeen do?” – thanks to our former gangster coach, Coach Lugene!


Bonus 2

So you hear me yelling “THIS IS NOT A SCIENCE PROJECT!”

There is absolutely no need to sit on the floor, cross your legs while adding weight to your bar. This is not a controlled experiment, with controlled variables in order to find a correlation in order to validate your theory. What the hell did I just say? I don’t know. Bottom line is you do not need to sit on the floor to assemble your weights!

I hope this helped!

Make sure to leave a comment below on how many you got right!


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