Sunday, January 29, 2012
Some of you have asked how my class is going... The first week there were 19 members, then 24 and yesterday 35. 35!!! The room was packed. And it was awesome.
We're still on cardio tabata.
1. drop, hop! hop! (I got this from last week's training. It's like a drop squat with a big jump forward and then two quick hops back. Think: low, high, high. It goes by fast)
2. mountain climbers (8 rounds of those = holy crap!)
3. oblique twists (stole this one from lovely Jillian)
4. speed straddle on a step (could be a football run on ground: out, out, in, in)
This sequence went by quickly and the member response was great. I'll be out of town next weekend and I'm bummed that I'll miss class.
I've got an idea for the week after: Timberwolves Tabata! We finally have a team in MN that we can be proud of again. Thank you Ricky Rubio! I was inspired by a sparkfriend that blogs about her tabata class. They did wall jumps like in basketball practice. I'll use those, a shuffle & hit the floor move and then I have to come up with 2 others that are b-ball-ish. Any ideas??
Change topic. I had a real crappy weigh-in last week. Looking back, it was a good wake up call for me. I've thought a lot about what I was doing last Spring. What worked. Why I wanted it bad enough. And I've gone back to that. One serving at dinner. Tea after dinner. That's it. No snacking from the kids' plates. One piece of candy from the jar at work. Not 2. Not 5.
I also need to cook more. I spent some time on ohsheglows last night and have a bunch of recipes for the week. Today I'm making Quinoa Apricot muffins and Chickpea salad wraps.
Change topic again. Here's my favorite pinterest image of the week.
Sunday, January 22, 2012
but I did.
I'm sore from yesterday's craziest of crazy trainings. 70 group fitness instructors and personal trainers. We went through 3 different tabata classes. 30 minutes of cardio and ST circuits, then a little lecture, 30 minutes of cardio circuits, more lecture and small group work of practicing different exercises, then another 30 of ST circuits. OMG! Half the time I wanted to die and thought, "I do not belong in this room with these crazy fit people." The other half I was all, "Hell yeah! I AM one of these crazy fit people."
Anyway, I'm sore. really really sore and it's dark out and misty/foggy and it would just be nice to curl up on the couch with a book & coffee. So I did that for a bit. Then put on workout clothes and cleaned the kitchen. Still didn't want to run. Put the babe down for a nap, which is usually my signal to go! run! now! But I still didn't want to. Finally I told myself, "Tying the shoes is the hardest part. Go." It worked.
It was a beautiful winter morning run. And now I can feel good about the rest of my day.
Oh! I have to share this. The trainer yesterday said that when you tell someone else a goal, the likelihood of it's success goes up by 30%. And if you write that goal down it goes up by *another* 30%. My first thought was: Spark! That's why this works. So tell me your goals!
(He did have a source of this research, but I didn't write it down so you'll just have to trust me.)
Sunday, January 15, 2012
I'm going to print this and hang it up next to my workout calendar.
Yesterday was a big day for me and I'm so so happy with how it went. I was very nervous all week, waking up in the middle of the night and not able to go back to sleep because I couldn't stop thinking about class. I love group fitness. I love the community, the energy, how much harder I push myself than I do when I workout with a DVD. I know it's not for everyone, but it is a very good fit for me. And it's about time that I actually got the nerve to start teaching since I've been talking about it for 4 years.
A little more on Tabata: A Japanese doctor (Dr. Tabata!) worked with professional athletes in 1996. Through research he discovered a time combination that elevated these athletes anaerobic abilities. It's 20 seconds work, 10 seconds rest, 20 work, 10 rest, etc. You do that with one exercise: 8 cycles with a 90 second recovery at the end. That is one Tabata. It is 4 minutes. 4 minutes! That's it. Then you move onto another exercise for the next 4 minutes. There are tons of variations on this. The Y is following the original Tabata as closely as possible.
30 min. class:
4 minute warm-up: stretched a little, went through each of the 4 exercises we'd be doing
1: high knees
2: plank jacks
4: jump squats
Then a 4 min cool down and it's over. It goes by fast!
I practiced teaching and had DH do the workout on Thursday. He helped me rearrange the exercises and gave me feedback of what to say when. I've said it before, but it's worth saying again; he's a great guy. Then I did the workout early sat am so I could have a good feel of when it was really hard. I felt prepared by that point.
Since this is a new class at the Y I had no idea what kind of turn out there would be. 21 members! Not bad. A such a great mix of people. Young & old. Men & women. Thin & bigger. It feels good to be in a room full of people that are all there for fitness and health. And to be the leader of it! I felt awesome. This is a great class because you don't need to be coordinated, it's not dancey. It's more like a bootcamp. You can make it is hard as you want. Whether your goal is weight loss or improve fitness, or both: this class is for you! The members seemed to like it. The real test will be next week to see who comes back.
It was super fun to get to use some of the little sayings that have been in my head over the years of taking classes. I know I'll get better with experience, but it was a good Day 1. The class went so fast that I didn't have any time to really think about what I was doing. It just felt right. I want to do more!
Goal accomplished. And the best part about it is that this is like a contract to exercise. No way to fall off the workout horse when you're teaching. And getting paid to do it! Plus our family membership is cut in half. how cool is that?
Thanks for all the encouragement and support!
Friday, January 13, 2012
This month I changed my ticker from weight loss to fitness minutes. So of course I work out less in the past 10 days than I have since the month my son was born. Go figure. Ready for all my excuses?
Last week I was sick. On Saturday I had a meeting at the Y about teaching so I missed my favorite class. I spent the rest of the day in my workout clothes, but never worked out at home like I planned. On Sunday I went on a short run with a friend and did a 20 minute runners yoga video. I also took 2 naps. 2!!! Apparently I needed it. My son has been waking up at 4:30 or 5 basically everyday since daylights saving. And it's not like he wakes up and can play in the basement while I do a workout DVD. He needs attention. I know this won't last forever so I'm just trying to enjoy this as our cuddle time. He's on my lap as I type this.
Mon: still not feeling great, went to tabata, 20 minute HIIT workout
Tues: DHs birthday. I skipped my am 8 miler so I could get the kids up and make a happy family breakfast, morning celebration. Totally worth missing a run for that. We went on a walk together, but no real fitness minutes.
Wed: DH had to open because he was teaching a cooking class that night. That means just me with the kids before and after I work. No workout.
Th: no workout. I'm thinking about a good excuse. I'll get back to you...
Fri: DH opened again this morning because he has a private dinner tonight. Instead of being at my favorite class right now, I'm blogging. And I have a meeting after school. Who schedules a 4:15 meeting on Fridays? Boo. So I'll get at home at 6 , make dinner for the kids and I promise that we will all be in bed by 8. That's including me. Will someone please go out and have a drink for me tonight?
I feel crappy about this. I ran 5 miles total this week compared to my average of 20. I'm writing about it in an effort to get over it. Life happens. Maybe I should feel good that it was this week and not during real marathon training. But then I get nervous about how I'll fit all the training miles in. The the rational side of me jumps back in. I know I will. I'm such a rule follower that when I have that schedule on my calendar, I'll do it.
OK, deep breath, this week is over. Over it!
Something interesting I wanted to share. I usually have no problems at the grocery store. I'm not tempted by junk food. Once I awhile I think about the days of eating chips and salsa multiple times a week, but that's only when i Accidentally walk down that aisle. I'm a perimeter shopper. Well, last night I ran to the store to get 3 things for
DH. Very specific list. So why would I find myself in the freezer aisle staring at frozen waffles that have baked in cinnamon??? "No need for syrup!" the box promises. Luckily, I shook myself out of the Eggo haze and moved on. On my way to the checkout, I stopped and thought about chocolate pudding cups, Doritos, and skittles. All crap. What in the world was going on?? This is not like me at all. I zoomed outta that store! On the way home I thought about what happened.
It's because I hadn't worked out.
For me, when I'm working out a lot my body craves good food. Food that will help me work out even better. Not food that makes your tummy hurt, or food that makes you crave more sugar, or empty calories.
I've been on a good, strong path with fitness & nutrition together for awhile now. that's why I was able to get out of the store with only the things on my list. Lifestyle win!
Tomorrow I am back to working out. I've missed it. DH is the best and knows I've missed it and even said last night, " don't worry. Next week there will be plenty of time for our workouts." I love that we're such a team in this.
Moral of the story: it's OK to miss some workouts once in awhile, don't buy Doritos, my husband is the best.
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