Red Rover Fitness Blog

Workout Wednesday – Super Duper

Dr. Seuss – Week 2

Happy Wednesday Y’all!!  I’ve prepared a great leg workout for you to conquer today. You will need a jump rope and some stairs to complete the workout. The stairs could be inside or outside and will influence your workout depending on their size. Make sure you get some good protein in 30-45 minutes after the workout so you can walk tomorrow!

Have fun with this one!


Here is the workout:

Do each exercise for 1 minute.
Do the set 4 times.

The Set

•    Legs: Lunge Jumps
•    Stairs: 2 Foot Hop

•    Legs: Ohno’s
•    Stairs: Single Step Run

•    Legs: Jump Rope
•    Stairs: Single Leg Hop (do right leg on 1st set, left on the 2nd, right on the 3rd, left on the 4th)

•    2 Minute Intense Run

-repeat 3 more times

Super Duper Pinterest

Workout Wednesday – Build A Pyramid

Dr. Seuss – Week 1

Sorry! I have to admit, my post today was influenced by one of my kids this week and a movie they were watching on TV-Despicable Me. Remember the scene where an Egyptian pyramid was stolen and replaced with the inflatable one. The only thing funnier than the security guards re-inflating the pyramid with a bicycle pump was how the villain who stole the pyramid, stored it in his suburbia backyard! My homeowners would freak out on me! Anyway, thanks to Vector, we are going to build our own pyramid today, but with different types of push-ups.  Remember, keep your head up while you do push-ups, so your hips are encouraged to stay down!

Have fun flexing in the mirror afterwards (if you can lift your arms that high)!


Here is the workout:

The Set

  • Plyo Push-Up – 1 rep
  • Push-Up Pops – 2 reps
  • Tickle Push-Up – 3 reps
  • Skinny Push-Up – 4 reps
  • Wide Push-Up – 5 reps
  • Plyo Push-Up – 6 reps
  • Push-Up Pops – 7 reps
  • Tickle Push-Up – 8 reps
  • Skinny Push-Up – 9 reps
  • Wide Push-Up – 10 reps
  • Plyo Push-Up – 10 reps
  • Push-Up Pops – 9 reps
  • Tickle Push-Up – 8 reps
  • Skinny Push-Up – 7 reps
  • Wide Push-Up – 6 reps
  • Plyo Push-Up – 5 reps
  • Push-Up Pops – 4 reps
  • Tickle Push-Up – 3 reps
  • Skinny Push-Up – 2 reps
  • Wide Push-Up – 1 rep



Build A Pyramid Pinterest

Monday Memorization – Why Fit In?

Why fit in when you were born to stand out?

Dr. Seuss

Welcome to March and Dr. Seuss month! We will have 4 Dr. Seuss quotes over the next 4 weeks to inspire you in your fitness journey. This first week is: Why fit in when you can stand out? (Don’t forget to check out the cool, corresponding print below done up by my little sister and her blog, Kiki & Company). I know we think we should be more concerned with our teenagers when it comes to “fitting in”, but the numbers don’t lie, it is not limited to the teenage demographic!

  • 68.8% of Americans are overweight
  • 80% of Americans don’t work out the recommended 2.5 hours per week
  • 57% of Americans eat out weekly

And these numbers aren’t the ones we want to fit in to. This is not about guilt, just a matter of numbers, and asking yourself whether you “fit in” or “stand out” with some of these simple statistics. I am not asking you to be a fitness model or a marathon runner, but simply challenging you to make ‘today the day’ you decide to follow the Redline slogan and “dare to put your foot down”. Dare to make a couple careful course corrections. Start with exercising 3 times a week (we can help you with this one!), or committing to sign up for a race, or starting to eat breakfast or deciding to pack a lunch instead of go out, or packing a couple snacks instead of going into lunch and dinner starving. Try one thing that you have wanted to work on for awhile and do that for a couple weeks and when you feel the difference, add another. After challenging yourself to do these things, you will be standing out in no time!


Get your 99 cent download from Kiki and Company



Tasty Tuesday – June Fruits and Veggies

On the first Tuesday of each month I will include a list of Fruits and Vegetables that are in season to help you learn to love produce if you don’t already. How will this list help you love produce if you don’t already? Two reasons: Arguably the most convincing reason will be because produce that is in season tastes better as it is at its annual peak when the conditions are ideal for it to flourish so it has the most flavor. The better it tastes, the easier it is for you to return again and again. If taste is not the best reason for you to fall in favor with produce, then price might be. During its peak season, there is generally the largest supply of it and since it doesn’t last for long once it is harvested, it is much less expensive.

June was a little slim on fresh vegetables so I took the liberty of adding in the vegetables from the month of May as well. Any of these will be good nutritionally for you to include regularly throughout your day, but in week two we will highlight 2 of these options. Stay tuned next week for some more in depth nutritional reasons why zucchini and cherries are good to the core!



  • Okra
  • Zucchini
  • Rhubarb
  • Artichokes
  • Asparagus
  • Spring Peas
  • Broccoli
  • Lettuce
  • Corn


  • Cherries
  • Pineapples
  • Apricots
  • Watermelon
  • Strawberries
  • Cantaloupe
  • Blueberries
  • Peaches

Fashion Friday – The Activewear Index

Kristen Morris, B.S., M.S. Design and Merchandising

Design is where fashion and science meet. (This saying should read ‘art and science’ but I don’t feel guilty pushing my agenda of function and fashion!)  I have fondly watched over the years as activewear has shaped up to be worthy of the title of design. Where activewear designers have placed more emphasis on the look and aesthetic of these garments, it has reaped the benefits of good design.

Through a series of blogs for Redline, I am excited to share the most noteworthy advancements of design in fabrics, fashion, technology, and R&D in the world of activewear. For the inaugural Redline Fashion Blog, I wanted to outline (and acknowledge) the spectrum of activewear fashion.

Spectrum_ActivewearThere are primarily two ends of the spectrum and a heated debate between functional purists and fashionable extremists. The purists believe that activewear (clothing in general) has a purely functional purpose where it is worn to protect the body and provide comfort to the wearer.

Example of function over fashion: Men’s triathlon – Does the job, but not very nice to look at. Image courtesy of:

Example of function over fashion: Men’s triathlon – Does the job, but not very nice to look at. Image courtesy of:

At the other end of the spectrum is the fashion radical who believes in fashion over function. For the radicals, there is a heavy emphasis on the look of the garment, but they are not necessarily worried about what it is supposed to do. Fashion radicals (by which I mean perplexing runway looks, bad hair/make-up, and emaciated walking hangers) play with activewear as source of inspiration for seasonal collections, but may not intend to run a half marathon in them.

Example of fashion over function: Betsy Johnson runway show Spring 2013. Image courtesy of:

Example of fashion over function: Betsy Johnson runway show Spring 2013. Image courtesy of:

Both ends of the spectrum are equally valuable in the spectrum of activewear where they both provide innovations in clothing that drive the activewear industry. But technical activewear, by no means has to be perplexing, obnoxious, and uninspired and I posit that there is a happy medium somewhere in the middle where fashion and function can come together in a perfect harmony – an idealist camp.

Within the harmony of the optimistic idealist, the traditional notions of running gear are challenged. The purists might say ‘why’, while the radicals might say ‘why not,’ but the idealists say ‘because.’ Idealists draw inspiration from sources across the spectrum. The fun part about being a designer within the utopic area of idealism is the challenge to incorporate fashionable and functional solutions from both ends of the continuum.  In this area of idealism, each detail has a purpose and is not extraneous – or just for looks. It is this part of the spectrum where we can create products that are different, interesting, and thoughtful. This is where new fabrics, textures and techniques meet new silhouettes, colors, and stylistic elements.

Brands that hover near the middle of fashion and function include Stella McCartney for Adidas and Lululemon among others. With what can be construed as playful elements all have a functional intent. They challenge the typical silhouette of ‘traditional athlete apparel,’ while holding function as a central value to the design.

Example of function and fashion: Stella McCartney for Adidas – smart and beautiful. Image courtesy of:

Example of function and fashion: Stella McCartney for Adidas – smart and beautiful. Image courtesy of:

As you travel further to the left on the spectrum, you will find familiar brands known for producing running apparel, but as you travel to the right there may be some unfamiliar names in the running world. Brands nearer to the right are heavy hitters in the fashion sphere. Unfortunately for men when you hit the middle of the spectrum, your offerings decrease significantly.

One interesting, and notable player is Nike – of course. Collections produced by this activewear megalith range from uninspired and basic, to technically complex, to visually mind boggling. On the spectrum, I placed them on the functional end because when you think Nike you may not immediately think of their more advanced developments, but they are on par with all aspects of the spectrum. New Balance is another brand well on their way to making impacts across the spectrum. Within their advanced development team, New Balance is looking to put forth more technically advanced and aesthetically minded apparel. It should be noted that this list of brands is by no means inclusive, just some major players that exemplify the point. Overall we should view the activewear fashion spectrum as a two way street. Activewear often influences fashion, as much as fashion influences activewear.

The science of function and the art of fashion is a synthesis of good design. It is when fashion and function come together; the possibilities for activewear are infinite. Even within specific brands, they can cross multiple categories of the spectrum of activewear fashion. The activewear spectrum provides a good starting point and launching pad for future blogs that will dive into more specific details and trends within activewear.

We didn’t have to look far to find our fashion writer…our Redline team. Kristen Morris is our creative lead and overlooks the production of Redline branded goods and other artistic endeavors. Kristen is a Colorado native, but joins our team from frosty Ithaca, NY where she is working on her doctorate in apparel design… which literally means she is our resident Dr. Fashion! Kristen will be a regular guest blogger on so stay tuned for an insightful, research-based look at the synthesis of elite fashion and cutting edge science as it applies to running gear.

Olympic Challenge – Hockey

Olympic Challenge – Week 3, Day 3

Olympic Hockey fever is “sky high” right now in North America! The gold medal match between USA and Canada women kicks off Thursday morning and the semi-final match between USA and Canada men is on Friday morning!! I spent 2 years in Western Ontario and it was always crazy when there was any kind of grudge match between the 2 countries. I found an awesome workout on a hockey fitness website at   You can find a video of the different exercises at this link as well.  Repeat the circuit 4 times and in between do 3 minutes of intense cardio (up and down stairs, suicide drills in the front yard or parking lot, jump roping etc).

Here is the workout:

  • Hip Twisters x 16 reps each side
  • Cotton-Eyed Joe Lateral Shuffle x 16 reps each side
  • One-leg Squat Jump, Right x 12 reps
  • One-leg Squat Jump, Left x 12 reps
  • Push-ups x 16 reps
  • Curtsy Squats, alternating legs in front x 16 reps
  • Russian Jumping Lunges x 8 reps each side
  • Jumping Ohno’s x 8 reps each side
  • Push-ups x 16 reps
  • CARDIO:  3 minutes of intense cardio

-repeat 3 more times

Go USA!!!!

Hockey PDF

Hockey Pinterest

Tasty Tuesday – Eat the Rainbow

Kelly Klaczkiewicz, RD, CSP

When revamping diet and nutrition goals, it’s easy to fall into the trap of negative thinking that these new goals most likely somehow involve deprivation.  No way!  Don’t focus on what you can’t eat, focus on what you can… I say eat more!  What?!

Eat more fruits!  Eat more vegetables!  Eat more bright colors!  Eat the rainbow!

I’m not saying go vegetarian, but nudge meat off the center of the plate and challenge yourself to eat 5-9 servings of fruits or vegetables per day… this can actually be easily accomplished by incorporating just 1 serving into every meal and snack.

All fruits and vegetables have health benefits:  Fiber fills you up and keeps you regular.  Vitamins & minerals found in fruits and vegetables are fresher and more powerful than your multivitamin.  However, when it comes to phytonutrients, you get the biggest bang for your buck by choosing the very brightly colored fruits and veggies!  What are phytonutrients?

Phytonutrients (or phytochemicals) are bio-active plant derived compounds associated with positive health effects… they act not only as antioxidants, but much more!  Simply put, it’s the icing on the cake when it comes to the benefits eating your fruits and vegetables.

Let’s rundown the fruit & vegetable rainbow:

  • Red – Lycopene is associated with protecting the skin from sun damage and decreasing the risk of heart disease and certain forms of cancer.
  • Orange & Yellow – Carotenoids may help improve your immune function and lower your risk for heart disease, vision problems and cancer.
  • Green – Chlorophyll gives green fruits and veggies their color.  Indoles may lower your risk for cancer.  Lutein helps prevent vision problems.
  • Blue & Purple – Anthocyanins have antioxidant properties that help limit damage caused to your cells by free radicals and may also lower your risk for heart disease, stroke, cancer, macular degeneration and memory problems.
  • White – Anthoxanthins may help lower your risk for heart disease and cancer.  Allicin may help lower your risk for high blood pressure, high cholesterol, cancer and heart disease.

(Looking for a pot of gold at the end of the rainbow?  Choose non-starchy vegetables as the lowest calorie route to help manage your weight).

If you’re reading this blog and already hooked on Josh’s workout routine, then take the next step and embrace the eating piece.  I challenge you to incorporate more phytonutrients and antioxidants into your diet!  With the combination of regular exercise and a plant-based diet, you’ll begin making your fitness goals and dreams a reality!

“Somewhere over the rainbow, skies are blue, and the dreams that you dare to dream really do come true.” –Lyman Frank Baum