Happy day after hump day!
Wednesday Thursday..of course .
Yesterday morning started bright and early with BLAST. We’re in the home-stretch now, so the workout is T.O.U.G.H. Walking lunges along the straightaways, side squats around the corners on the track, BOSU push-ups, upper body work ON the BOSU, and tons of core in the mix. I know the participants secretly love it..
Afterwards, I decided to get my workout in but I only had ~35 mintues. HIIT! Thanks to “pin”spiration from Danica, her December workout challenge seemed the fit the bill. I wanted to up the ante by adding more plyometrics to the workout, so jump sumo squats and jump squats did the trick!
Advanced-stay with the plyometrics throughout the entire 5 rounds! WITH good form please.
There is a sun! I was starting to get a little skeptical that it was gone for good .
It’s Workout Wednesday!
How are you guys doing so far in regards to the workouts? Too easy, too challenging, more strength workouts, cardio workouts, etc.?
Here’s a legs and cardio quickie circuit I just did; I was in and out in ~20 minutes! Don’t you love the sound of that?
It’s been a whirlwind of a week; I have a couple of reviews to post about community workouts I’ve done so stay tuned!
..to leave you with a teaser..
First things first, everyone please be safe!
It’s Halloween week!
This is like a fitness instructors’ dream come true..do you realize how many exercises can be morphed into a Halloween-name?! Amaze.
I taught Core & More and named all of the exercises after Halloween; descriptions of the actual exercises are below:
- Supine Frankenstein leg drops
- Eerie Plank (up, up, down, down)
- Creeping Spider (plank w/ knees to the side)
- Scared Cat (Down down to plank)
- About to Pounce (Down dog to plank)
- Dead Cat (Spine Bridge lifts)
- Witches Brew (butt on knees, lift and torso twist right and left)
- Hexes (star crunch)
Right after was Cycle! Of course I had to include songs like Thriller, Ghostbusters, and Werewolves of London-only appropriate .
Are you going Trick or Treating tomorrow night? If so, here are the healthiest candies to nosh on:
- 3 musketeers mini-24 calories
- fun-sized lemonheads- 50 calories for 10 pieces
- full-sized york peppermint pattie (fave!)- 140 calories
- peeps pumpkins- <100 calories for 6 peeps
- Tootsie caramel apple pop- 60 calories
Notice how the first 3 candies are bold? It’s all about portion size! Obviously the mini versions of our favorite candies are going to have fewer calories than the full-sized versions, but we tend to overlook those intricate details and only read “3 musketeers” and “24 calories”. Pay attention to portions and I have no doubt that you can celebrate Halloween like it’s supposed to be celebrated:
with family/friends, tons of spooky fun, and candy!
I’d give this little guy 5 more minutes-so presh This was me when I awoke this morning at 5am to shadow the opening shift at the office! (Minus the hair and paws of course )
Body Sculpt went well last night! I formatted the class as a basic toning workout:
- squats, lunges, plies
- push-ups, chest press, triceps extensions, sitting bent-over rows, biceps curls
- upright rows, hammer curls, kickbacks
Have a great weekend!
A functional workout that hits every muscle group in under 50 minutes? Where do I sign up!?
Yes, another Get Ripped DVD review; I truly think these are the BEST workout DVDs for at-home exercisers! No matter how tight your workout space is, you can set up an at-home gym on any budget! I’ve taken the guess-work out for you when it comes to selecting equipment to invest in:
- a yoga and/or exercise mat. select one that’s slip-resistant (i use a gaiam yoga mat). great for core exercises, yoga/Pilates, push-ups, etc.
- a step and/or bench (thankfully my mother had one when she participated in step aerobics back in the day!) can be used for chest press/fly exercises, triceps dips, rows, incline/decline planks & so-on. sporting goods stores have a wide variety of these; choose one that when you lie down, your entire back is supported (neutral alignment)
- dumbbells. when you’re first creating your home-gym, look for dumbbells that come in bundles; usually 3,5,8 lbs. since you pay by weight, this will be cheaper. 3,5,8 lbs. are appropriate weights for toning and endurance-based exercises.
- resistance bands & tubing. similar to dumbbells, you can purchase these in bundles; light, medium, and heavy levels are available. great for travelers since they pack well.
- stability ball. replace your desk chair and you can work your core indirectly (another two-fer!). keep in mind* when you’re choosing a stability ball, choose one based on your height: 4’8″-5’5″=45cm. 5’6″-6′=55cm. 6′-6’5″=65cm. this will ensure you have a 90degree angle from hips-knees-ankles.
There are plenty of other tools you can purchase, but like muscles, building a home gym doesn’t happen overnight. Start with the bare essentials; as both you and your muscles get stronger, invest in more equipment! Search websites like craigslist and Ebay for slightly-used equipment.
And now the moment you’ve all been waiting for..let’s review!
RED FLAG-This workout does not include a warm-up. I have not a clue as to why, but it goes from the main menu into the first track. A major no-no.
- Side Squats & Reverse Lunges. Probs my favorite track on the DVD; using your body-weight or dumbbells as resistance, you complete 2 side squats then 6 reverse lunges/side. A toning exercise while increasing your heart-rate.
- Up,Up,Down,Down Push-ups. Plank position, down to forearms then back up to push-up position. Intermixed with regular push-ups.
- Chest Press & Glute Bridge.
- Dead Lifts & Biceps Curls.
- Plie Squats & Upright Rows.
- Single-leg Bent-over Rows
- Elevated Side Squat & Lateral Raise (calorie burner & heart rate lifter!)
- Step-ups & Overhead Press
- Glute Extension & Triceps Kickback
Rating: B+. The no warm-up frustrates me, not only because it’s just plain safe to incorporate a warm-up before exercising but also to motivate me. If I’m feeling like I need a kick-in-the-pants to get me moving, I can usually count on the warm-up to do just that.
Get your mind out of the gutter..I was talking with an instructor and a previous student of mine, Melissa, and she explained a new class format that I’ve never heard of before! It’s called 8 minutes in heaven and basically, it’s 8 different exercises performed for a minute each.
“I start with a lower body exercise, then an upper body exercise and end with a core movement; hold each exercise for 1 minute and rest 30 seconds before moving onto the next,” explained Melissa. “In between sets, complete 2-3 minutes of cardio (jumping jacks, high knees, etc.).”
Melissa uses this format with her Smart Bells class and changes up the exercises weekly.
Talk with your friends, coworkers, supervisors, etc. about different formats they use in their respective classes! It’s a great way to learn a new technique and/or incorporate new formats into your class. This doesn’t just apply to fitness instructing; sharing ideas in any field is a terrific way to keep things fresh and exciting!
I’m so blessed :). This past weeekend, NCSU hosted the Interactive Fitness Trainers of America Raleigh Fitness Weekend event! Such a great opportunity to network with professionals, meet new instructors from all over, and take tons of different classes that you might not be able to take anywhere else. I, along with my boss and another instructor at U.Rec., was asked to be a presenter and teach a class-how cool AND honored??! For me, this was a dream come true; to not only be in the presence of my idols like Gay Gasper, Petra Kolber, and Greg Sims but also to be able to network and talk about how they got started in the fitness business was surreal. I can only keep practicing and being persistent to be on their level one day..
The class I taught was High Intensity Total Body Intervals; a weightless workout that interspersed short, intense intervals with toning exercises using the best tool God gave us-our body! Here’s the deets:
- single-leg squats (pulses, tap forward-side-back)
- single-leg power jumps
- squats (pulses, jumps)
- staggered push-ups
- triceps push-ups
- triceps dips
- forward/reverse lunges (pulses, knee lifts)
- clock lunges (forward-side-reverse, pulses, knee lifts)
- plie squats w/ calf raise (pulses, jumps)
- bent-over, single-leg hamstring curls
- diamond push-ups (they LOVED these!)
- lateral “walking” push-ups
- can-can triceps dips
- side-lying triceps push-ups
The class flew by and I had a blast teaching it! The participants had high energy (for it being Sunday at 11am), they were interactive and personable with me, and they even asked for a copy of my workout! MY PERSONAL WORKOUT! How honored I felt to almost be “a master trainer”; it’s a feeling that I have and will yearn for and I’m determined to achieve it again and again..
Today’s workout seemed like it was over once it started! (Love those I got myself to the
pink treadmill then finished up with a toning circuit in my “korner” (long story short-I’ve worked out in the same corner since I was a freshman and my gym buddies refer to it as KK (Katie’s korner)..corny I know.. :-r (I just found all these smiley codes-cool!)
Treadmill: it looks a lot more than it is; every minute you change your speed=5 minute/round
- 1 minute @ 6.5mph
- 1 minute @ 7.0mph
- 1 minute @ 7.5mph
- 1 minute @ 8.0mph
- 1 minute @ 8.5mph
- repeat 2x-rest or complete the same format except play with the incline to catch your breath.
Toning: 3x-12 reps
- rear delt. row
- dead lifts
- chest press
- overhead press
- triceps kickbacks
- biceps curls
- side plank hip drops
Equipment needed: Dumbbells, resistance band, stability ball, mat
Perform each exercise 2X through before moving on to the next exercise. Use heavy enough weights (with good form!) to challenge yourself (the last rep should be tough).
- Single-leg Tilt
- Weight in left leg-lift right leg in front
- Extend left arm to shoulder height
- Tilt forward from hips-swing leg behind you as you try & touch hand to foot
- Stand & repeat
- Single-arm Chest Fly
- Lay upper shoulders on stability ball
- Weight in right hand
- Slight bend in elbow as you lower weight
- Lift & repeat for reps/opposite arm
- Single-leg Row on Ball
- Place 1 knee on ball-slight bend in opposite knee
- Weight in opposite hand-palm facing behind
- Lift weight to ribs
- Lower & repeat/opposite arm
Curtsy Lunge & Hammer Curl
- Weights in hands
- Lunge diagonally back with right leg and curl weights to shoulders
- Return to center
- Lunge diagonally back with left leg and curl weights to shoulders
- Triceps Push-ups & Leg Lift
- Lie on right side-left arm bent in front of chest, fingertips towards head (bottom arm can be resting on floor in front of stomach)
- Extend left leg from hip
- Straighten elbow and lift upper body off of the ground (leg remains lifted!)
- Lower & repeat
- Switch sides to complete set
3-way Jump Squat
- Feet under hips-10 reps
- Feet wider than hips-10 reps
- Plie squat-10 reps
- Lay down-loop band around feet-hold handles and make an “X” with tubes
- Lower legs as you make little circles in 1 direction
- On the way up, reverse the circles