Birthday Freebies

Pink Purple Balloons Birthday Instagram Post

It’s the most wonderful time of the year… That’s right – it’s birthday freebies time! I’ve rounded up some food spots, coffee shops, and stores that offer birthday perks when you sign up with them. Because what’s better than birthday gifts from your favorite places?!


Starbucks: a free drink or food item of your choice! Sign up for Starbucks Rewards here. I like to use this free reward on something that’s somewhat pricey 🙂 My go-to is a venti iced green tea lemonade which is almost $5. It’s the perfect time to grab your fave drink for free.

Dunkin Donuts: free beverage! Sign up for DD Perks here.

Gregory’s Coffee: $5 credit. Download the app.

Juice Generation: a FREE Juice or Smoothie, eligible to redeem all month. Make sure you download the Juice Generation app and sign up for Supa Dupa Rewards.


Sweetgreen: I believe you need to be at a certain status to redeem birthday credit, but as a regular Sweetgreen go-er myself, I received a $10 credit. Don’t have the Sweetgreen app? Send me a message on Instagram and I’ll send you my referral link to download the app and receive $3 in credit, just for downloading the app. Then, you can build your way up to receive birthday credit!

Cava: $9 credit if you have achieved CAVA Rewards Status

Dig Inn: $5 in credit

Hale & Hearty: $5 credit

Fresh&Co: $5 credit

*Download the apps for Cava, Dig Inn, Hale & Hearty, Fresh&Co in the app store.

Pinkberry: free froyo! Sign up for Pinkberry rewards here.

TCBY: free froyo! Join mytcby here to redeem.


Cryofuel: one free whole body cryotherapy session. I won’t get around to using this one this year, but it’s still good to note! I believe I’m on their list by going to Cryofuel in the past and entering my birthday when creating my profile. So if you’ve been there before, you should have this reward coming to you on your birthday.

Nao Wellness: 20% off an infared sauna session. Similarly to Cryofuel, I’m on their list from going to the studio before and creating a profile, including my birthday. This is another one I won’t get to this year, due to the current environment, but it’s still good to have on the list for the future!


Target: 5% off coupon. Sign up for Target Circle here.

Sephora: Free birthday gift. I believe you have to be a Beauty Insider to redeem this one. Sign up here.

Ulta Beauty: free birthday gift. Sign up for Ultamate Rewards here.

DSW: Become a DSW VIP reward member and get $5 off for your birthday. Sign up here. Any other shoe lovers, here? 🙂

Urban Outfitters: 20% off your purchase of $50 or more. Join their rewards program here.

I feel like this goes without saying but, when you sign up for these apps and programs, make sure to enter your birthday so you can actually receive these perks! Also keep in mind that some of these perks depend on your status/level. I hope you enjoy these birthday freebies! Tag me in your Instagram stories (@fitforfreenyc) when you redeem them. I would love to see what you guys get 🙂 Enjoy and happy birthday!


Dance Cardio at Home

Never in a million years would I have considered myself a dancer. Actually, I still don’t. I was usually the girl hiding in the corner during bat mitzvahs and any dance related event, way too shy to bust a move. But now, dance cardio workouts are one of my absolute faves. They are probably the most fun workout out there (in my opinion), and most times, the sweatiest. Letting loose to some good music brings me pure happiness. We could all use a lil’ fun right now, especially in our at-home workouts.

Below, I’ve rounded up some of the free dance cardio workouts you can do at home, because we’re still working out from home, and let’s face it: who knows when we’re getting back into the studio?!


305 Fitness: 305 is one of my favorite studios in NYC. I had no doubt that they would bring the same energy, sass, and upbeat music to their virtual workouts. Even though you’re not in the actual 305 studio, their instructors and DJ’s make you feel like it’s pretty close to it. Founder, Sadie Kurzban, is usually dancing in front of a pink wall in the actual 305, AKA Miami. I mean, does it get more 305 Fitness than that?!

To take 305 for free, head to their Youtube channel and join them LIVE everyday at 12 PM EST and Tuesdays + Thursdays at 6 PM EST. Missed the live class? You can still head to their Youtube channel and select a class to take on your own time.


Cardio Sweat Party: Michele Gordon teaches Cardio Sweat Party on Mondays at 5:45 PM EST and Saturdays at 11 AM EST. She also teaches a total body weight HIIT class on Wednesdays at 6 PM EST.

I’ve known Michele for a while now – we’re from the same hometown and both went to Binghamton University, where we connected in the Health + Wellness classes, of course. Michele resonates such positivity, something we could all use right now, and she channels this same positive energy into her classes. She is always up-beat, smiling, and full of contagious energy. Speaking from experience, her classes are a lot of fun and they’re a great total body workout, leaving you feeling toned, strong, and of course, very sweaty.

Michele’s classes are “pay what you can” and they’re hosted on Zoom. You can sign up for her classes here.


The Sculpt Society (TSS) by Megan Roup. Megan’s Sculpt Society classes are a mix of dance cardio + sculpt, giving you a total body workout. The dance moves are intended so that anyone can follow along, even if you’re not a “dancer.” For the sculpt portion, TSS uses your own body weight, and some light resistance such as bands, gliders, and light weights. Even if you don’t have this equipment at home, you can still get a great, sweaty workout.

Megan brings amazing energy to her classes and her matching workout outfits are always on point. Click here to get a FREE 2 week trial of The Sculpt Society. I, myself, am looking forward to trying out The Sculpt Society – I’ve been wanting to for a while! Note that the monthly rate for TSS is $19.99 a month so keep that in mind as your 2 week trial comes to a close.

beginner dance cardio

Beginner Dance Cardio with Amanda Kloots on Well+Good’s Youtube channel is a great option for those looking for a quick cardio workout. No equipment is needed for this one and it’s less than 10 minutes so you can get a quick workout in, even if you don’t have much time. If you do have more time, replay the video again – you’ll be more familiar with the moves and double your workout time.

Once you feel good about the beginner video, or if you’re looking for a challenge, head on over to Amanda’s Advanced Dance Cardio workout, also less than 10 minutes. Both of these are free on Youtube, as part of Well + Good’s Trainer of the Month Club.

I hope this dance cardio roundup is helpful, when you need to de-stress, blow off some steam, or just looking for a fun cardio workout. Let’s just say – after these workouts, this won’t be you.



Black Lives Matter

Yesterday I posted a black square on my Instagram with the hashtag #blackouttuesday, like many people on my feed did. That black square alone isn’t enough; it’s not even close to enough. In order to create change, we need to do so much more. I cannot begin to understand the stories that black people are sharing because I am not in their shoes. But I can listen. I can educate myself as to what goes on daily for other people. I can begin to have the uncomfortable conversations. And I can take action.

Social media is a great way to share information and resources, and the amount of stories I’ve listened to from black people, in just the last couple of days, is probably more than I’ve heard in my lifetime. So I thank those who have shared their stories, so that as a white woman, I can educate myself.

Asking a black person “what can I do?” and posting a black square on Instagram isn’t enough. The resources and action items are out there, and you don’t have to look far to see them. I will try to use my platform to share those resource and to share the stories that I listen to, in an effort to make us all more aware, and in an effort to produce change.

Podcasts I’ve listened to so far:

Yesterday, I listened to Rachel Cargle‘s episode on the Almost 30 podcast. The episode was from 2018 but Krista and Lindsey from Almost 30 re-ran it this week, given everything that’s happening. It goes to show that where we were in December 2018, is the same place we are in today, more than a year later. Granted, I know we won’t change society, racism, the systems, in one year, and that it will take time. But I do know that we must try. Because the longer we wait, and the longer we remain silent, the more innocent black lives will be lost. I definitely recommend listening to this Almost 30 podcast episode.

Also watch Rachel Cargle’s Public Address on Revolution

Some of what I’ve been reading:

Cameron Rogers from FreckledFoodie put together a great list of anti-racism resources 

This google doc containing links to community bail funds, memorial funds, political education resources, organizations to be aware of, and general advice.

A few things I’ve watched so far: 

Trevor Noah on IGTV: George Floyd, the Minneapolis Protests, Ahmaud Arbery & Amy Cooper 

This video on Instagram: Systemic Racism Explained

This video on Instagram: Black parents explain how to deal with the police 

This IGTV hosted by Bri Blank Alexander, where she is joined by her husband, Ve Jano Alexander, as well as, Bree Koegel, and Bree’s husband, CJ Koegel: Interracial Couples Speak Out 

What I plan to watch this weekend: 13th on Netflix and When They See Us on Netflix

I worry that the energy we are seeing now to create change will die down. I worry because I think about the mother who worries every time her black child steps out of the house, not knowing who or what he/she may encounter that day. Let’s not let this energy die down. We must keep going to create real change. I am over on Instagram @fitforfreenyc if you want to talk, or have resources to share. My DM is always open.

I tend to shy away from areas where I may say the wrong thing, or offend someone. But I know that I cannot stay silent. I may slip up here or there, but it’s far better to do something, than nothing at all. #BlackLivesMatter

Free MDW Workouts

Is it just me or did anyone else think Memorial Day Weekend was in like another week? It’s definitely early this year and totally caught me off guard. Besides the fact that we’re still in quarantine and I have no idea what day it is anymore. But I do know it’s weekend time, so below, I’ve rounded up some free workouts you can do this holiday weekend.


  1. Ripped Fitness founder, Brian Ripka, is teaching 2 classes this weekend – both will be on IG LIVE on @rippedtrainingmethod.Saturday at 10 AM EST is a 45 min strength + cardio class. Sunday is a 30 min Ripped Tread workout at 10 AM EST, followed by Ripped Strength from 10:30 – 10:55 AM EST.
  2. Bee Creel is teaching a 45 minute Vinyasa yoga class on Saturday at 10 AM EST on IG LIVE. Tune into Bee’s insta @beeyourhealth to join
  3. Isabel from @asanastudiony is teaching a core flow yoga class on Sunday at 11 AM EST on IG LIVE.
  4. Stephanie Villafranca is teaching a Beyonce themed HIIT class on Saturday at 12 PM EST on Zoom. Message her on Insta @stephanievillafranca_ to sign up!
  5. Tiana Segalas is teaching 2 classes this weekend: HIIT on Saturday at 11 AM EST and Total Body Conditioning at 11:30 AM EST on Sunday. Both on her IG Live.
  6. Haley from @haley_steinhauser is teaching a 30 min cardio sculpt class on Saturday at 11 AM EST. No equipment needed but keep your hand weights + ankle weights nearby, if you do have them. Message Haley on Insta for the Zoom info to join.
  7. Shelby Albo from @travelfitlove is teaching a Tabata + Scuplt IG LIVE workout on the @energilife_ insta Sunday at 11 AM EST. Head to @energilife_ insta to join.
  8. Jeff Blue from @yafavoritecolor is teaching a body weight HIIT workout on Saturday at 11 AM EST. No equipment needed. Click the link in his Instagram bio to sign up.
  9. Danielle from @daniellecarax is teaching a donation-based 305 Fitness workout on Saturday at 11 AM EST on Zoom. Send her a DM on insta to get the Zoom link. Since class is donation based, it’s a “pay what you can” type of situation.
  10. Another 305 opp! Head to 305 Fitness on Youtube to join their live workouts at 12 PM EST on Saturday and Sunday. Fun fact: 305 does a live class everyday at 12 PM EST on their Youtube channel.
  11. Lindsey from @lindseyharrod is teaching a full body workout on Saturday at 1 PM EST on her IG LIVE.
  12. Anthony Crouchelli is teaching a HIIT class on Saturday at 12 PM EST on Zoom. Normally a $5 Venmo would be required for this class, but it’s free for the Fit for Free community. Thank you, Anthony! 🙂 Zoom info is below:

    Topic: AC FIT HIIT
    Time: May 23, 2020 12:00 PM Eastern Time (US and Canada)

    Join Zoom Meeting

    Meeting ID: 813 3889 6280
    One tap mobile
    +16465588656,,81338896280# US (New York)
    Dial by your location
    +1 646 558 8656 US (New York)


As always, I’ll do my best to bring you the free fitness options. Times are tough right now for many – and that includes studios and instructors so if you can donate a little something, I’m sure they’d appreciate it. And if you can’t, don’t sweat it 😉 Just focus your sweat toward class! Moving your body and working out with others is more than enough right now. So cheers to a 3 day weekend 🙂 It doesn’t quite have the same feel to it, but we can still pretend, right? Happy MDW!

holiday weekend

What I’m Loving During Quarantine: Round 2


Next up on “what I’m loving during quarantine” is Hungryroot. Round 1 was Daily Harvest (if you missed that post, you can check it out here). Hungryroot is the other meal delivery service that I “give into” for lack of a better term. I don’t love spending money on prepared foods; however, sometimes, you just need something delicious and healthy, with minimal preparation on your part. And let’s face it, how many days in a row can I eat chickpea pasta with turkey meatballs and marinara sauce? Definitely my go-to dish. Sometimes you just gotta switch it up. Anyone else in the same boat?

The “change up” in ingredients is one of the reasons I love Hungryroot. They have items I would never think to pick up in the grocery store, or wouldn’t even know where to find, like Ginger Tahini Yuba Noodles, which are packed with protein, and whole wheat sprouted flatbread, when I am in the mood for a breakfast or lunch wrap. Being able to switch up my lunch from the regular ol’ salad, to an egg and cheese taco on Hungryroot flatbread has been a game changer. Sounds good, right?

you get a taco

With Hungryroot, you can either order meals, or grocery items. When you order meals, they’ll pair things together for you, such as chopped veggies, tofu, and Thai peanut sauce, for a yummy and healthy stir fry. If you opt to choose grocery items, you can order anything to your liking, and pair them together yourself for a meal. To each his own.

My absolute favorite thing about Hungryroot is that everything comes prepped, so all you have to do is heat it up and mix it with the other items to make a meal. They take all the prep work out of cooking (which is half the battle, in my opinion). Plus, nothing is frozen, so everything is fresh and ready to eat within the week (or longer, just take note of the expiration dates).

I also love the wide variety that Hungryroot has to offer, from veggies and salad mixes, to grains, proteins, healthy desserts, sauces, snacks and breakfast items. There’s plenty to choose from so you can add a variety of items to your box. It’s not just dinner food (though you can choose that if you prefer).

pancake mix

When you join Hungryroot, you can create a food profile, and Hungryroot will use that profile to suggest items for you. I’ve been using Hungryroot since 2015, and while I believe they started out as a vegan or vegetarian service, they now offer items like grass-fed beef meatballs, sweet Italian sausage, and spinach feta turkey patties. The best part about that? My fiancé will now enjoy Hungryroot meals with me, since there’s some meat involved 🙂 A large portion of their items are still plant based, if that’s more your palette. When you set your food profile, you can set your nutritional preferences from nut-free, to gluten-free, etc, and this will prompt the type of foods that are suggested for you. There really is something for everyone.hungryrootOkay, now for pricing. In my opinion, Hungryroot is reasonably priced for great quality food, especially with a first time discount. A small box is $69.00. They also offer medium and large boxes, but I always opt for the small, and that pretty much feeds my fiancé and me for a week of dinners. Here’s an idea of what a small box could get you:

Screen Shot 2020-04-22 at 1.07.32 PM

To get $15 off your first Hungryroot box, click here. Even if you try it just once, the discount is worth it, especially now, when heading to a grocery store can be a bit more tough. I know many of us are limiting our grocery shopping trips as much as possible. Hungryroot is a “subscription” type of service so you can either skip each week (that’s what I do), or you can contact them to cancel after your first box. Up to you! There’s no fee even though it’s a subscription, you just pay for your box of groceries. You should also get an email before your box ships, so you have time to either customize your box, or skip a week. You can skip a few weeks in advance as well.

Another discount alert! You can use Rakuten to get cash back on your Hungryroot order. Click here to sign up for Rakuten and get $30 toward your Rakuten balance. Rakuten is currently offering $7.50 in cash back when you order from Hungryroot – even more of a savings! P.S. if you missed my last post about Rakuten and money saving tips, click here to read.

cash back

All this talk about Hungryroot is making me hungry. I’m off to make some lunch but I hope you found this post to be helpful and get a chance to try Hungryroot with some extra savings. Enjoy!



Savings, Savings & More Savings

Raise your hand if you’ve been ordering stuff online these days. Whether that be clothes, kitchen supplies, home accessories, you name it. And yes, my hand is raised. Especially now, when most stores are closed, we pretty much don’t have a choice, but to buy online. If you’re interested in saving some money through those purchases, keep reading.

great deal

Great, you’re still here. So you like saving money. Same. Which is why I cannot place a single order online without checking Honey and Rakuten.

I remember a time when searching for promo codes was a thing. Like googling “promo code for xyz” and calling my mom to ask if she has any coupon codes. Enter: Honey. The app that does all that work for you. Honey automatically searches the world wide web for any and every promo code on the planet and applies the best one for you. It’s really a genius idea. It saves us a lot of time, oh and money! The main thing we are looking to save in the first place. Ahhh, sweet like honey. Head to to sign up.

I highly recommend adding Honey to your Chrome Browser so that it automatically pops up with potential promo codes as you shop and you’ll never forget to use it. Honey is also available as a mobile app but personally, I prefer to shop on my computer and use the honey chrome extension for savings. You can do so here.


But wait, it gets even better. When you use Honey during your shop, even if there are no promo codes available, you can usually still activate rewards. Click on the honey icon in the top right hand corner of your browser to check if this is available. By using honey promo codes, and claiming rewards, you gain honey money called “honey gold.” Personally, I think honey money sounds better. 1,000 gold “points” is the minimum that’s required to redeem a $10 gift card to stores like Amazon and Target. And reaching 1,000+ points is definitely do-able. Basically, free money. I mean, what’s better than having credit in your Amazon account, where you shop probably once, twice, maybe 6 times a week. I know you get me on that.

honey coupon

The second savings app I love is Rakuten. Actually, my mom loves it, and every time I order something she says, “did you go through Rakuten?” After too many times of forgetting to “go through Rakuten” I finally added the app to my chrome browser and now, it pops up when I shop so I literally can’t forget to use it. I too, now, love Rakuten. For reference, Rakuten used to be called Ebates, if you’re more used to hearing that term.

Rakuten lets you earn cash back for your purchases. They partner with over 2,500 stores ranging from Amazon, to Bloomingdales, to Lululemon, to Staples, and so on and so forth. You can sign up for Rakuten here. Since that link is my referral link, you’ll get $30 when you join, plus I’ll get a lil’ something too. So, once you’re signed up, referring friends with your invite link is another way to earn money. Sometimes the cash back on your purchase is 2% or 3% or sometimes it’s as high as 15%! It varies by store, and by day. Either way, it’s money in your pocket.


Personally, I think the easiest way to shop with Rakuten is to add it to your Chrome browser, just like Honey. You can do that here. This way, as you’re shopping, the Rakuten icon will pop up in the upper right hand corner of your browser and you can activate cash back, if any is available.

The other way to shop with Rakuten is to sign into your Rakuten account, search for the store you are shopping at and click “shop now.” You can log into your Rakuten account at any time to check your cash back balance and see when your next check, or as Rakuten calls it, “Big Fat Check” is being mailed to you. Yeah, big fat check does sound better.

rack it up

I hope these savings apps can help you save some money. If you have any questions, feel free to DM me on Instagram @fitforfreenyc. I am always happy to chat discounts and deals 🙂



Flow, Stretch, Recover at Home

Welcome back to another post in the error of digital fitness! Anyone else feeling stiff, like really stiff, from all the sitting and lack of movement throughout the day? I’ve definitely been doing a lot more stretching than I used to, which is great, but I’m still working on my flexibility and increasing range of motion. Below, I’ve rounded up some of the free at-home yoga and stretching options you can enjoy as well. Plus, there’s a free PT session in here too.

yoga at home

  1. CorePower Yoga believes that now is a time when most of us need yoga the most, and I can’t argue with that. Both for the mind and the body. So while studios are closed, CorePower is offering free access to online classes so you can continue to flow at home. Click here to view the class selection and get going. Classes range from Yoga Sculpt to varieties of their C1 and C2 flow classes, so you can get almost the same CorePower effect at home.
  2. Y7 Studio launched a one week free trial which gives you access to unlimited flows, custom playlists, weekly live streamed classes, and more. To redeem your free week trial, click here.
    1. Speaking of Y7, Bee Creel is an instructor I’ve been flowing with at Y7 for a while now and her classes are truly wonderful. You walk away, just feeling good! Flexible and rejuvenated, basically everything you need from a yoga class. You can find Bee on Instagram at @beeyourhealth, where she posts her IG LIVE yoga schedule, usually on the weekends, so you can plan for the week. She also includes her IG LIVE schedule in her Instagram bio. You must give her class a try; I promise you will not be disappointed.
  3. Modo Yoga is offering donation based IG LIVE classes. These donations allow Modo to be able to offer digital classes and also support their teaching staff. You can find the schedule on their Instagram, where they label each day’s schedule of classes. Suggested donation is $5-$10, any little bit helps!
  4. Nicolas Dealejo leads IG LIVE yoga classes at 5:30 PM Monday-Friday. Mon/Wed/Fri, he leads a Vinyasa Flow class focused on opening and twisting. On Tues/Thurs, the flow is called “Hype Yoga” which is more of a HIIT yoga class. I took Nicolas’s Open + Twist class recently and it was a great way to unwind from the day with some flexibility and stretching poses. I definitely need to check out his HIIT yoga class when I’m looking for more of a sweaty workout. You can find Nicolas on Instagram here.
  5. Skyting Yoga is offering live classes on their website. Click here and scroll down to view the live stream schedule. There is no sign up required. Donations are requested if you can.


  1. Stephanie Shane, Doctor of Physical Therapy, runs a boutique physical therapy studio called House of Physical Therapy. Of course, the studio is closed currently, but Steph is graciously offering her PT services through video sessions. For this Fit for Free community, Steph is offering your first video session, for free. To redeem your session, email, with the subject line: “FITFORFREENYC” and let her know you’re interested in your first physical therapy video session. Steph runs her studio with the intention that working out should feel good, so if something is bothering you, she wants to help you out by offering modifications, etc. At a time when many of us are working out at home, without an instructor to check our form, Steph’s services can really come in handy. She can also assist with work from home posture, which is super important as many of us are hunched over laptops and phones all day long. Myself included. Steph can offer tips to help you feel better throughout the work day as we embrace a time of more sitting and makeshift desk set ups.

stretching at home

  1. Stretch’d is offering quick and simple IG TV stretching videos, that you can do at your desk, when you wake up in the morning, or in the middle of your living room. Check them out here.
  2. Racked Stretch is also offering stretching assistance on Instagram, but on IG LIVE. Check them out here, where they post the upcoming IG LIVE schedule.
  3. Stretch Relief offers IG LIVE sessions throughout the week at 8 AM, where their expert stretch therapists answer questions and provide stretch solutions. If you miss it at 8 AM, don’t worry, because it gets saved to IG so you can still view the video at anytime during those next 24 hours. Check them out here.
  4. NYC Stretching offers donation-based classes via Zoom at 12 PM on Mondays, Wednesdays and Fridays. You can sign up here or DM @nycstretching on Instagram to sign up.
  5. Good Moves with Well and Good NYC on Youtube: These 15 minute stretch series are wonderful! They’re easy to squeeze in and the videos go through a great series of stretches (in my opinion). Check them out here. I really enjoy these for before and/or after a workout.

I hope this post helps you get your body moving and flowing outside of those sweaty strength and cardio classes. I’m currently re-watching Schitt’s Creek for the second time, because it’s just that good, so I leave you with this…

that's a stretch GIF


HIIT at Home

By now, I think most of us have realized that you can get an effective workout at home – equipment or not, bodyweight workouts can be just as effective. Sure, a spin bike, dumbbells, a treadmill and a kettlebell are nice to haves, but they are not a necessity. For now, many of us are just looking to get our heart rates up and get our bodies moving. Enter: HIIT (high intensity interval training). Think: jumping jacks, burpees, push ups, plank jacks, yeah, you know the drill. HIIT workouts have been all the rage for a while now and they make for some great at-home workouts. They can be quick, effective, sweaty, and keep your metabolism going, so you can continue to burn calories while sitting on the couch, binge watching Netflix.


Below, I’ve rounded up some free HIIT workouts you can do at home, no trials necessary.

  1. @Rachaelsgoodeats – Rachael is a registered dietitian and NASM trainer. Rachael has been posting her workouts on insta stories since before quarantine. She is a true inspiration for strength and great form, and while her workouts will target a specific body area, they always incorporate your full body. She is seriously workout goals. Rachael leads IG LIVE workouts on Wednesdays and Saturdays at 12 PM EST. If you can’t join her live, she also posts the workouts to her Instagram page so you can take them whenever you have the time. Her workouts range from 15 min quick HIIT to upper body focus, to full body at-home workout, etc, and it’s really clear on her page to see what’s what. Rachael is also a great source for healthy recipes so definitely check her out for all da good eats 😉
  2. Madfit – I came across Maddie on Youtube, after searching for an upper body workout. She offers different types of HIIT workouts on her youtube channel and Instagram. Her instructions are clear and easy to follow, while the workouts are hard and effective. Similarly to Rachael, her workouts are also clearly labeled on her Instagram so you can easily find what you’re looking for, whether that be upper body, lower body, etc.
  3. Youtube in general, is a great source for at-home workouts. Just type in what you’re looking for and you’re guaranteed to find it. If you have trouble choosing between so many videos, I recommend the POPSUGAR Fitness videos for a variety of different workouts. Also check out Tone It Up for their HIIT workouts on Youtube. All of these are free, of course.
  4. Tiana Segalas is a certified personal trainer who teaches free IG LIVE workouts on Wednesdays, Saturdays, and Sundays. While Wednesdays at 12 PM EST focus on arms, abs, and booty, her weekends are devoted to HIIT workouts. On Saturdays, she teaches a 35 minute functional strength workout with HIIT components, and on Sundays, the 35 minute workout is mostly just HIIT. Join her on IG LIVE at 11 AM EST on the weekends for her HIIT classes. Tiana led us through an IG LIVE workout earlier this week (my first ever IG LIVE as a host), and my body was shaking at the end. Her workouts are tough and effective, in just 35 minutes, and her energy is amazing.
  5. Anthony Crouchelli is a master/founding training at GRIT BXING, Performix House NYC, and has worked at Rumble, Barry’s, and Equinox in the past. He has been utilizing his 10+ years of boxing training and various fitness certifications to bring us tons of great at-home workouts. His energy is contagious and something we could all use right now, and his workouts are tough! His HIIT class schedule is as follows: Mondays at 7:30 AM: FULL HIIT on Zoom, Tuesdays at 5:30 PM: QUICK HIIT on IG LIVE, Wednesdays at 5:30 PM: FULL BODY HIIT on Zoom, Fridays at 12:30 PM: Shadowbox/HIIT on IG LIVE, and Saturdays at 1:00 PM: HIIT on Zoom. All class times are EST, and remember all classes are free. Anthony also teaches a Strength class on Tuesdays at 7:00 PM on Zoom, a “Wine and Curls” class on Thursdays at 6:00 PM on IG LIVE, and a “5 at 5 Charity Shadowboxing/HIIT” workout on Fridays at 5:00 PM on Zoom with 5 other trainers to benefit some wonderful organizations. To get the Zoom links for all of his classes, you can either email Anthony at or message him on Instagram @anthonycrouchelli. When you reach out, let him know Fit for Free NYC sent you 🙂
  6. Orangetheory Fitness offers at-home workouts that can be found on their website here and they also post them to Youtube. Their classes include a mix of cardio and strength training and each video on their website is labeled by the workout, for example: “Upper Body and Core.” So while they’re not exactly titled “HIIT,” they’re a great full body workout option that incorporates HIIT components. jumping jacks 2

Some of these workouts don’t require any equipment, and if they do, it’ll usually be things in your home, like a chair, a couch, towels as gliders, or jars of black beans as weights. Tiana likes to use wine bottles as weights for her workouts, but I personally don’t trust myself doing shoulder presses with full wine bottles. I don’t know if I’m more worried about dropping it and making a mess, or losing all that wine 😉 The other day, I used 2 jars of Justin’s Peanut Butter for weights. They weighed only a pound each, so definitely on the lighter side, but hey, better than nothing! Do what works for you.

workout with wine

I do recommend having a mat handy for your workouts, and I don’t believe they’re totally sold out at this point since there’s so many to choose from. Having a mat gives you a designated place to do your workout (though I make sure I’m not jumping around in sneakers on mine so that it doesn’t tear). It’ll also come in handy for stretching, push up modifications, ab work, etc. A rug works too, but I personally recommend having a mat.

At this point, I’m pretty sure most people have a mat at home, but just in case…I have this Jade Yoga Mat, which I purchased about 2 years ago, when I started getting really into yoga. At the time, I was looking for a really good, durable, long lasting yoga mat. For a lower cost option, Gaiam is a good, less expensive brand that will get the job done. This is just my personal opinion – I am by no means a yoga mat expert, so do your own research depending on your yogi status. If you just need something to lay down, so you can get to those crunches you’ve been saying you’d do everyday of quarantine..a $15-$20 mat should do the trick.


Speaking of yoga mats, stay tuned for my next post on free yoga classes you can take at home. For now, I hope this post makes it easy for you to do a free HIIT workout at home.

quarantine lifted

Spin Studios Sans Bike

For those of you who are committed to your spin studios, but don’t have a bike at home, this one’s for you. Our beloved spin studios know that we don’t all have the space and money to plop a bike into our NYC apartments. Especially when most of us have re-worked our living rooms into office space, which we then transform into “gyms” for our online workouts.

living room workout

Has anyone else’s “dining room” table been transformed into a desk? And I know I’m not the only one who is working on a folding table. Side note: it took us 3 weeks to decide we needed it, and it’s the best desk space I’ve ever had. You can shop the one we purchased on my Amazon page here. Side note: will definitely be using this folding table to meal prep in the future, whenever meal prep becomes a thing again. But this post isn’t about all the amazing ways to use folding tables, so let’s get back to fitness.

Below I’m sharing the free at-home workouts that spin studios are offering, sans bike, because, as we know, body weight exercises are totally a thing.


  1. Peloton is offering a FREE 90 day trial of their app. It’s available for new users who sign up by April 30th. The app includes a variety of workouts like strength, yoga, even meditation. And of course, if you do have a bike or a treadmill, there’s cycling and running classes too. Even if you don’t have a tread, the app is great to use on those outdoor runs if you are able to get outdoors safely. Peloton will remind you three days before your trial ends so that you can cancel if you don’t wish to continue with the app. You can also choose to cancel at anytime. If you do decide to continue after the 90 days, the peloton app is $12.99 a month. 90 days is a lengthy amount of time for a trial, so definitely don’t miss out on this one. Get the app hereunnamed (1)
  2. Cyc Fitness just launched FREE live Zoom classes ranging from HIIT, to sculpt, to dance so you can still workout with your favorite instructors AKA cycologists. Classes are being taught on Zoom at 1 PM EST and 6 PM EST on weekdays, and 12 PM EST on the weekends.
    • Head to the CYC website and select the “Zoom Pack” (the same way you would normally purchase a ride, ignore any error messages) This will be $0
    • You can find all the classes under the Cyc Chelsea Schedule 
    • You will have to book yourself in the class in order to participate
    • You must be booked at least 30 minutes prior to the class time
    • Cyc will send an email 20 minutes prior to the class with the zoom meeting link and ID number

    Click here to view the schedule and sign up. The nice thing about Zoom classes is you can follow along on your laptop or TV, as opposed to the small screen on your phone. I know there’s some kind of techy way out there, to get IG Live on the TV, but some of us just need to keep things simple. soulcycle

  3. Soulcycle is offering FREE full-body workouts via Instagram so you can still take class with some of your favorite instructors. Classes vary from HIIT to strength training to meditation – no equipment needed. Check out their “off the bike” schedule here and make sure to tune into the instructor’s IG LIVE to take class. Pro tip: turn down the lights and light up a candle (or 2) to bring as much of the studio vibe into your home as you can. Even better if you already own the Soulcycle candle, but any $10 candle will do just fine. It’s the vibe we’re going for here, not the cost 🙂Screen Shot 2020-04-22 at 12.46.18 PM
  4. Ryde Cycle is offering FREE dance cardio, HIIT, sculpt and core focused classes, no bike necessary. Classes are being streamed via Zoom and IG Live. You can sign up for their email newsletter so you “never miss a beat.” Head to their website, scroll down and enter your email to subscribe. Email newsletters will be sent out on Monday mornings from Ryde, so you can view the schedule for both Zoom and IG LIVE classes. You can also follow Ryde Cycle on Instagram and check their IG stories for the schedule.
    Swerve Sessions
  5. Swerve Fitness is offering a discounted option to take classes, called Swerve Sessions. You can purchase a single class session for just $10 to take a 30 minute live workout, no equipment needed. Classes include: HIIT to the Beat, Cardio + Core, and Slow Burn (slow, controlled low impact movements). To sign up, head to the Swerve website and purchase a class. Then book a class on the schedule here. All credits will go toward supporting Swerve team members. So this one isn’t free, but I just couldn’t leave them off the list. Felt the need to share and support. 

Which leads me to my conclusion…While I am here to provide (mostly) free workouts, I do want to acknowledge that the fitness industry (like every other industry) is hurting right now. If you take class with an instructor who has changed your day with a workout, maybe think about how you can re-pay them, even if it’s something small. Some instructors are providing their Venmo names for class donations, if you are able to! If not, nobody is applying any pressure here. There’s plenty of free workout options to boost your day, if that’s what you need. Just do you. And remember, we’re all in this together.



What I’m Loving During Quarantine: Round 1

I’ve been thinking about sharing this for a couple weeks now, and figured it was time to round up some of the things that are helping me to stay healthy and on track during this quarantine. These are things I’ve either had, or used before, but I’ve developed even more of an appreciation for them now. I had planned to pile everything into 1 blog post, but if you know me, you know I can write for days..and nobody wants to read a long blog post. So for today, I’m featuring just 1 thing. And don’t worry, this isn’t too long.

daily harvest smoothies

First up…Daily Harvest. And no, I’m not here to provide you with the same code you’ve seen 80x before. I don’t even have a “code”; though I will provide you with my referral code at the end because obviously, I want you to get a discount. But first, let me tell you why I love it.

I had heard about Daily Harvest so many times before I pulled the plug and ordered it for myself. As you may already know, I looove making my own smoothies, and not to toot my own horn, but I happen to think I make the best smoothies with the perfect pour, every damn time. Now, I may not be the best cook, but I will say that breakfast foods are my jam, in particular, smoothies. So I was never super inclined to spend money on pre-made smoothies. But once I did, I fell in love.


I can you not fall in love with this^ And no, it doesn’t come out looking as pretty as that, but it sure is close. BTW – this blueberry and hemp smoothie is one of my faves.

Daily Harvest is perfect for those days when you don’t feel like taking out all 10 smoothie ingredients, making a mess, and cleaning your blender. It’s perfect for when you just want something a little different. It’s perfect for those mornings when you just don’t know what to have for breakfast, so you open up the freezer and breakfast is 98% made for you. All you have to do is add almond milk or water, and throw it in a blender. BTW – I use a Nutribullet, which I’ve had for years. We did get a Vitamix from our wedding registry, but it’s currently sitting at my soon-to-be in-law’s house. My much less expensive Nutribullet is my saving grace, and has been for years.

Screen Shot 2020-04-12 at 2.11.46 PM

P.S. this def went down in price since I bought mine like 10 years ago

Since Daily Harvest smoothies come with all frozen ingredients, sometimes you do need a more powerful blend. You may need to add extra liquid, like almond milk, to get things movin’ and groovin’ in there. If it’s still not blending, I shake the blender cup up and down to mix it up between blends. This always works for me.

Another thing I love about Daily Harvest is the change in ingredients! Their items have ingredients like sweet potato, carrot, fig, maca, cauliflower, etc. Things I either don’t have on hand, or I would never in a million years, think to prep for a smoothie. Or even want to, for that matter.

Even before quarantine, one of my favorites was their Apple + Cinnamon Oat Bowl. On a night when I’ve prepped lunches and snacks for the work day ahead, the last thing I feel like doing is also prepping breakfast. Mind you, this is after dinner, clean up, and gym bag pack up AKA it’s nearing 10 PM. At that point, I’ll stick an apple + cinnamon oat bowl in the fridge to defrost and voila, breakfast is ready for the next day. I can either add almond milk and let it soak overnight as overnight oats, or add milk in the morning and stick it in the microwave for hot oatmeal. It’s as easy as pie, and let me tell you, this oat bowl tastes pretty much like apple pie.

apple pie

Daily Harvest also offers Bites, and oh my god, they are SO good. My favorite are the Hazelnut + Chocolate Bites, and the Cacao Nib + Vanilla Bites. The hazelnut/chocolate literally tastes like fudge and the cacao nib/vanilla is a healthier twist on cookie dough. I’m someone who needs something sweet after dinner every single night, and these bites do the trick. They are ready to eat, right out of the freezer. No baking required. They’re cold, sweet, delicious and filled with tons of good-for-you ingredients. The kind of chocolate you can feel good about eating.

daily harvest bites

Daily Harvest also offers savory lunch and dinner options, called Harvest Bowls. I’ve tried their cauliflower rice + pesto bowl, and broccoli + “cheeze” bowl. Both are delicious, make for excellent side dishes, and heat up super quickly on the stove. I mostly use their service for breakfast and bites, but I think their harvest bowls are worth noting. I’m just more of a sweet vs. savory kind of gal (if you couldn’t tell).

They also have lattes and, I mean, what better time to have some matcha latte cups in the freezer when you can’t run out to your favorite coffee shop?! I’ve had the ginger + turmeric latte and it’s delicious. P.S. Daily Harvest also just dropped new flatbreads, so I’m really excited to give those a try in my next order.daily harvest flatbread gifEverything stays in the freezer so you don’t need to worry about it going bad. But don’t fret, the ingredients they use are fresh (no yucky preservatives). I don’t know how they do it, but they do, and that’s why on some weeks, when I’m just feeling lazy, I leave the work to Daily Harvest. 

To get $25 off your first Daily Harvest box, you can use my referral code: “RE-DB9YE3T” at checkout or head to:

Now, this isn’t something I order every week because that would get priceyyy. But once in a while, it’s a really nice treat. All you have to do is skip the weeks you don’t want to order, and you won’t be charged. Download the Daily Harvest app and this will be super easy to manage. Depending on how large of a box you get, the items come out to around $7 ish. I usually opt for the 6-8 item box, just so I have enough room in my freezer, and I’ll enjoy 1 or 2 things a week, so it lasts a few weeks.

At a time when grocery shopping and eating healthy can be more of a struggle, Daily Harvest has definitely come in handy and I hope you can enjoy it too. If you do order, let me know how you like it 🙂 And if you need help choosing items, feel free to send me a DM on Instagram @fitforfreenyc. Enjoy!

nom nom

BTW – did anybody else crack up from this Schitt’s Creek scene or just me? If you haven’t watched it, put it on your Quarantine Binge Watch list now. Like immediately. You can thank me later 🙂