Weekly Workouts

Spring is definitely in the air and I’m feeling that urge to get my butt in gear! Just because I’m a seasoned athlete and fitness professional doesn’t mean that I do not feel that need to amp it up in the gym too!

For the past few months my motivation in the gym has plummeted due to a couple of injuries and simply not feeling it so I decided to try different styles of workouts to see how my body and mind took to it.

The one workout that I seem to keep coming back to is Cross Fit. I can honestly say that the workout and the community of like-minded individuals work for me.

There is a positive energy that I feel each time I walk into Cross Fit Dioxide, like I have come home. The workouts are always short yet challenging and the coaching far exceeds any that I have experienced in the past. Believe me, as I’m really picky with who I work with based on my experience and background in the industry over the years. I want to learn from the best so that I not only grow physically in the gym but as well from a mental standpoint.

Going through a Cross Fit workout is like no other. There are no mirrors, there’s no judgment and your time on the floor is 100% focused on you.

As many of you know, I teach women about not judging themselves and taking time for self-love and growth – completely checking out for an hour a day. Cross Fit provides me with this.   It’s my time; my focus and I get my ass handed to me.

After just two weeks I feel more like myself. I feel athletic, strong, empowered and my body is already making shifts.

Cross Fit is where I feel a positive environment that has me thinking of the task at hand, not the imperfections that I may see.

If your place of training is making you feel worse about yourself while you are trying to do something positive for yourself, then maybe that is not the right fit.

Now let’s get started on a week’s worth of workouts…


10 Rounds:

100 Meter Run

5 Clean and Press

15 Minute Cap

** I used 55 lbs and completed 10 rounds in 14:12 minutes


Back Squat

10 X 2 @ 85% E2Min (145 lbs)


50 Goblet Squat @35 lbs

25 Burpee T2B (Toe to Bar)

7 minute Cap

** I completed in 3:42 minutes


Run 30 minutes


Karen’s Workout

4 Rounds:

Squat Press

Pull Ups

Jump Squats

Bench Hops

3-6-9-12-15 REPS

Goblet Squat


Continuous sets


30 Minute Run


Goblet Squat S/W Pull Ups

Plie Squat – One Arm Shoulder Press – DB Lateral Raise

Plyo Step Ups – Bent Row – Reverse Fly

V-Sit S/W Ball Roll Out


StepMill HIIT

This weeks gluten-free, vegan, sugar free and Paleo treat is rich, creamy, melt in your mouth fudge which uses just three healthy ingredients! This quick and easy recipe uses one bowl, takes less than ten minutes and requires no baking or cooking!

Maple Almond Fudge

  1. 2 cups smooth/drippy almond butter
  2. 1/2 cup coconut oil
  3. 1/4 cup pure maple syrup
  1. Grease a 12 count mini muffin tin and set aside.
  2. In a microwave safe bowl or stovetop, melt your almond butter with coconut oil. Stir through your pure maple syrup and mix until fully incorporated.
  3. Divide mixture evenly amongst the muffin cups and place in the fridge or freezer to firm up.
  4. ENJOY!!!
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Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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