Archive for January, 2012

Tuesday 1/31

Posted: January 31, 2012 in Bootcamp, General Stuff, Healthy Tips
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Calorie Count :
I burned a whopping 212 calories tonight! I am super happy as my goal was to surpass 200. I am so proud of all of you for sticking with me and pushing yourselves the way that you did. The workout we did tonight was tough! There were advanced elements as well as a lot of cardio work. So good for you! You should be very proud of yourselves!
I want to note here that everyone is different. Everyone’s bodies are different. I burned this amount tonight, you may have burned more than me or less than me. This is just to give you a ballpark idea, and to put all your hard work into a “number”.
Another thing to keep in mind is that we do Tabata in class which is a form of High Intensity Interval Training (HIIT). During this sort of training, the body continues to burn calories up to two hours after you have untied your sneakers. So that number is most definitely higher, but it is difficult to say by how much. That depends on how hard you worked out, how efficiently your body burns calories, and on a bunch of other variables. So just keep that in mind.
If you are curious about my calorie counter, it is a Fitbit. You can read all about it here. I LOVE it and it is so useful to me in so many more ways than just counting how many calories I burned during a workout.

A side note –
A couple of people asked me “does it get better/easier/less painful?” Yes, and no.

If you haven’t worked out regularly in awhile (or ever), soreness and tiredness is going to happen. If you stick with a regular workout routine, as the weeks pass by, the soreness that you feel now will subside and be replaced with new soreness, that is, if I am doing my job correctly 😉

Mostly your body gets accustomed to the ebb and flow of the workout cycle. Soreness after a new styled workout will become less painful and seem more like an old friend than an old enemy. Really, it will. The soreness is just your body’s way of recovering from the stress of the moves that you did. You will be okay. You will be stronger for it and you will gain endurance and confidence as well. I promise that!

Mark this day on the calendar. Make a physical note somewhere (you can post it here, email me, jot it on your home calendar – whatever!) about how you feel right now. How many pushups/squats/Jackie Chan kicks did you do before you started to curse me under your breath? And yes, I know you all do! I guarantee that when you look back at that note at the end of the session, and you came to all the classes, you will be able to do at least twice the number of whatever it was that you wrote down – maybe more if you add in another workout at home.

I like to end with a motivational something…. how bout this for a funny….

Funny, but so incredibly true.
And for those of you who are “feeling the burn” and need a little relief, read my tips HERE about what to do to ease those achy muscles.

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Session 2 – Class 2

Posted: January 30, 2012 in Bootcamp, Class Plans
Tags: , ,

Here is the class plan for this week! It’s a doozy, I am warning you!
You guys were so awesome last week, I figured I would raise the bar and really challenge you. Less weight this week, more cardio! You can do it!

Tabata (20 sec/10 sec)

Set 1
– Plie Squat with Upright Row
– Arnold Press

Set 2
– Kick sequence
– Renegade row

Set 3
– Burpees
– Wall Sit

Set 4
– Heels to the Ceiling
– Bicycles

Set 5
– One Leg Touch Squat
– Pushups

Set 6
– Up on a shelf
– Over a chair

🙂

Pilates tonight!

Posted: January 30, 2012 in Bootcamp, My Workouts

I will be instructing a Pilates class tonight at the Frontier Learning Center. Come and join me and check it out!

Pilates is such a great way to strengthen your core muscles – well beyond your abs. Pilates promotes flexibility and is a low impact form of exercise. This is perfect for people who suffer from joint issues. In fact, Pilates is used to aid in recovery after injury – and prevent injury from recurring. Because of its low impact nature, pilates is widely recognised as being beneficial to people who are recovering from certain types of injury including whiplash and a wide range of sporting injuries. Indeed, many of the injuries that sports people are afflicted with can be avoided – and pilates can play a big part in ensuring correct body movement and core body strength leads to fewer such injuries. Pilates is all about moving efficiently. What makes Pilates so important with respect to posture is that Pilates trains us to develop and use core strength.

Using the deep core muscles of the powerhouse – the abdominals, back, and pelvic floor – to support our posture allows the shoulders to relax, the neck and head to move freely, and relieves stress on the hips, legs, and feet.

Most of us know good posture when we see it, and we are inspired by how free and strong it makes a person look, but there are so many reasons to attend to ones posture I think it is worthwhile to take a moment to get really motivated.

Benefits of Good Posture:

– pain relief throughout the body, including back and neck pain, hip pain, leg and foot pain.
– allows us to move efficiently
– improves muscle function
– increases range of motion
– takes pressure off of compressed organs
– improves circulation
– creates a trimmer appearance
– radiates an attitude of confidence

Beyond the physical benefits of the practice, I have found Pilates to be such a plus mentally. It is a great way to relax and beat daily stress. Pilates is a gentle form of exercise that literally re-introduces you to your own body. And the better you understand your body and how it works, the easier it will be for you to release tension, relax and beat the stresses and strains of modern life.

So if you are at all curious about Pilates, I would love to see you in class tonight! Email me with any questions that you may have.

Class will be held at the Frontier Learning Center at 6pm tonight. Hope to see you there!

So we all know that chips are bad. Soda is bad. Ice cream, sadly, is bad for you. Greasy hamburgers, bad. Bagels, bad. Just about everything I love, bad.

Well, instead of informing you of what NOT to eat, let’s focus on the GOOD foods out there that Mother Nature herself created just to help your body be all that it naturally wants be.

I will warn you, there are no foods on this list that are greasy, salty, sugary, or full of any sort of additive. Mother Nature doesn’t do fake. She is one of those tree hugging “granola girl” types. I bet she even does yoga outside….

Here is the list. It is VERY colorful, as most foods that are good for you are. And I just love this chart. Pictures just make life so much easier, and prettier….

I told you I would update you and here it is!!!!

Jillian Michaels has officially released her Body Revolution series!

Here are the details of the program outlined from her site, <a href="http://www.jillianmichaelsbodyrevolution.com/drtv/ecs/weight-loss-workouts.html” target=”_blank”>www.jillianmichaelsbodyrevolution.com.

“Jillian Michaels Body Revolution has one purpose: To maximize your diet and fitness potential so you’ll get dramatic results at an accelerated pace. Jillian delivers a complete set of compact, super-effective 30-minute workouts plus a healthy eating plan that will enable you to transform your entire body in just 90 days.”

Jillian Michaels Body Revolution offers you:

The secrets and the science of what really works for weight loss, and total body transformation. And for the first time ever, Jillian is sharing them with you!
A 90-Day, 3 Phase weight loss program that gives YOU the power to transform your body with the most effective diet and fitness plan on the market, developed by America’s #1 Toughest Trainer!
A Revolutionary Technique Called Metabolic Training, that combines “front of the body” and “back of the body” techniques designed to target typical “trouble zones” that will burn calories and fat more effectively than doing cardio and weights separately – so you get results, fast!
A 3 Phase system, each includes: 4 Metabolic Training workouts and 1 Cardio workout – that’s a total of 15 life changing DVDs! PLUS, a bonus Kick Start Your Metabolism plan.
No Boredom and No Burn Out. You can complete an entire circuit in just 30 minutes!
A compact, super-effective program that will transform your body. No Gym Membership Required!
INCLUDES: 15 ALL-NEW DVDS, a Fitness Guide, 90 Day mix and match meal plan and workout calendar, 90-Day Journal and bookmark, FREE 30-day web club access, and MORE FREE BONUSES.

The price is $119.96, which works out to be about $8 a DVD, which in-and-of itself is a great deal. Add in the fitness guide, meal plan, etc and the pot gets even sweeter. I am hoping to try this out soon and report to you the down and dirty details!

Thursday 1/26

Posted: January 26, 2012 in Bootcamp, General Stuff

Calorie Count :
I burned a whopping 197 calories tonight (and I must admit that I forgot to begin my calorie counter until we were already on our second Tabata rotation… so it is definitely more than that).

I want to note here that everyone is different. Everyone’s bodies are different. I burned this amount tonight, you may have burned more than me or less than me. This is just to give you a ballpark idea, and to put all your hard work into a “number”.

Another thing to keep in mind is that we do Tabata in class which is a form of High Intensity Interval Training (HIIT). During this sort of training, the body continues to burn calories up to two hours after you have untied your sneakers. So that number is most definitely higher, but it is difficult to say by how much. That depends on how hard you worked out, how efficiently your body burns calories, and on a bunch of other variables. So just keep that in mind.

If you are curious about my calorie counter, it is a Fitbit. You can read all about it HERE. I LOVE it and it is so useful to me in so many more ways than just counting how many calories I burned during a workout.

    Foot Stretches (for those of you with sore feet)

Here is a great stretch I found for foot pain, particularly located on the top of the foot. It works the Toe Flexors and Plantar Surface of Foot.

This may seem like an unimportant stretch, but that couldn’t be farther from the truth! The muscles that help with toe flexion also support the arches in your foot. When these become overly tight, it increases the chance of plantar fasciitis. And that is BAD news!

Start seated with one leg straight in front of you and the other leg and hip bent to at least 90 degrees so you are able to grasp your toes with your hands. If you cannot reach them this way, bend your knee and cross your leg. Contract the muscles in your shin to lift your toes up (toe extension). Starting with just the big toe, use your hands to gently pull the toe up toward your calf into a greater stretch. You should feel a stretch under the arch of your foot. Hold the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.

Good sneakers help a lot too, as well as arch support inserts 🙂

    Soreness

Okay, so I am pretty confident to say that if there was one cohesive theme among the members of class tonight it was this…. OUCH! Believe me, I felt it too!

Tuesday’s workout created some changes in your muscles, GOOD CHANGES< and that is what you were feeling today. I don't want to say that I was happy that you were in pain, because that would be mean and weird, but I must admit, I was smiling inside 🙂 To me, when I work out, there is no greater satisfaction than to wake up in the morning, roll out of bed and stop dead in my tracks as I realize that my legs don’t feel quite right. Then it dawns on me how hard I worked the day before.

For those of you who were concerned, I have good news for you. Each class, each week, it will get better. Your body will become accustomed to our crazy workouts. You will begin to tolerate the pain more and more. It will become more “normal” to be sore in the spots that we worked on the night before. Until then, there are things that you can do to relieve some of the aches and pain.

You are all ears now aren’t ya??

1. Immediately after a workout, you have a maximum of about one hour to eat something. If you do not eat, you will not have enough carbohydrate energy for your next workout, you will not have enough protein to repair muscles, and you will not have enough fat for hormones and joints. Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder and a piece of fruit,

2. When it comes to recovery, dehydration is one of your biggest enemies, so try to drink one 20-24oz bottle of water for each hour of exercise. Within a couple of hours after a workout, you should be peeing clear :0

3. Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, and alternating every 30-60 seconds between hot and cold running water in your post-workout shower.

4. Probably my favorite tip is the use of topical ointments and/or medicated heating pads. There are several compounds that you can rub on a muscle to eliminate soreness and improve recovery. Most of these compounds work by creating a pain-relieving and cooling sensation, increasing blood flow, or displacing elevated levels of calcium. My favorite is Ben Gay… LOVE it!!! All the different brands of ointments can be rubbed into the muscle immediately after and up to several days after a workout, until soreness subsides. Find a favorite of yours and buy a case, you won’t be disappointed! I also have a rice-beanbag, microwave thing that is amazing for warming up those tight muscles. Here is an easy DIY one, if you are crafty like that….

Very important side note!!! After you apply your Icy Hot or Ben Gay or whatever, WASH YOUR HANDS especially before going to the bathroom…. enough said 😉

5. Lastly, ibuprofen is an anti-inflammatory and can be a life saver when you are just too sore to get comfy and fall asleep at night. I don’t recommend working out to this extent on a regular basis, but it happens, and when it does, Advil can be your new best friend.

I think that is it for now…

Let me know what your thoughts are and let me know what your goals are for yourself. Maybe I can help you achieve them!


I am so excited about this new Bootcamp session! I have such a great group to work out with twice a week and I have so many fantastic new ideas to incorporate in our class. I want to say thank you for starting the year out on the right foot, and choosing Bootcamp to get ‘er done!

I mentioned it in class, but I want to reiterate. I am always available to you if you have any questions or concerns regarding class, make-up classes, specific exercises, modifications, nutritional stuff… whatever. Please don’t hesitate to email me. I will get back to you with an answer quickly. This is YOUR class and I want you to be 100% comfortable and confident in what you are doing. If you want to extend your workouts at home, I would be more than happy to work with you to create another workout that you can do in addition to what we do during the week. Cuz really, it’s all about you 🙂

Following each class I plan to write a blog to answer any questions that I think might benefit the group. If there are any thoughts or points I forgot to make in class I will mention that and if there is a “heads up” I think you would benefit from in regards to the following weeks class, this is where it will be.

I will begin with the calorie count that I recorded for that nights workout. Those of you who are curious can pop in and see it quickly at the top.

I am proud of you all for taking such a significant step towards a healthier you. It takes a lot of courage to try something new and out of our “comfort zone”. You did it and you were all awesome! I can’t wait to see you all 10 weeks from now 😉

This video is insane and I can’t tell you how much it scares me. Watch the video and then read the article I found that explains further how much this “meat glue” is being used in the US, especially in restaurants. There are no regulations. No rules. And restaurants do not need inform the customer about it legally. Workers who handle the “glue” must wear masks as it is toxic, and yet we eat it on a daily basis, unless you are vegetarian.

One more reason why just purchasing meats labeled as “organic” is not always the best choice. Look at the additives. Look at the processing. Buy from a farm if you can.

For further information on this “meat glue” substance, read the article “Industry-Wide Use of Meat Glue Sticks Together Scraps of Meat To Sell You Prime Cuts” published by the Health Freedom Alliance.

First off, I am sorry for being not so “bloggy” lately… I have been focusing my extra time on our new “clean” diet, which I find yummy and awesome, however it does require more “hands-on” time in the kitchen. I plan to write more about my family’s experiences with our new diet in the upcoming weeks. Stay tuned for that! Aside from that, I have stepped up my game in the workout department and began doing P90X 2 with my husband. It is an intense workout routine that demands results. If you want to learn more about P90x or P90X 2, CLICK HERE to read more about pricing if you are interested in it. I plan to share my own experience with the program at my half-way point, which will be in a couple weeks. So far, I am happy with it – I just wish the workouts weren’t so loooooong!


Notice all the crazy warnings beforehand. They aren’t kidding. Definitely not for beginners. These workouts are long… most are around an hour from start to finish. And I am talking one hour of Tabata-style exercises. Definitely challenging and rewarding at the same time. For me, the only time that I am able to fit this sort of workout in is at night (during my prime blogging time!) once I get my kiddos tucked away in bed for the night. After laying in a pool of my own sweat on my living room floor for an hour, I just can’t seem to bring myself to write or even think about fitness long enough to put cohesive sentences together for you to read. And lastly, I have also been studying for my personal trainer certification which is so incredibly awesome and exciting for me. I am learning so much and I am so excited to share it all with you! BUT, Rome was not built in a day… so with baby steps I press on!

BUT I am SO excited about something I had to blog about it!

First, I must profess my love and devotion to Ms Jillian Michaels. I LOVE her. I find her to be inspirational, motivating, and a great trainer. I listen to her weekly podcast, check it out HERE. I miss her terribly on The Biggest Loser. She speaks from experience and is very candid in regards to her own weight struggles as well as her struggles with life in general. Plus she is a hard-ass and I get a kick out of her.

So! I was SO excited to read today that Jillian is coming out with her own “P90X-stlye” workout program! I was one of the “first to know” on account of the fact that I am her “friend” on Facebook. Try not to be jealous 😉 The program is called Body Revolution. There aren’t a lot of details out there, I would LOVE to know a price to share with you… but I can’t seem to find one listed on her site. Nor can I find a release date for this program. I did, however, sign up my email address to be notified when new information is available. In the meantime I plan on P90Xing as planned, and in my spare time rewatching this promo-video until I wear the play-button out on my screen…. It has gotten me all tingly with anticipation. Watch it, I think you will get all tingly too 😉

Check out Jillian Michaels on her website HERE.

You can be Jillian’s “friend” too, click HERE

Top 7 Reasons to Exercise!

Posted: January 14, 2012 in Health, My Workouts

Of course we all want to look better. We want to shed those unwanted pounds, trim up our hips, drop the “baby-weight”… All are great reasons to get started and get our butts moving, but beyond the superficial, exercise affects the body in so many positive ways. Over time, regular exercise has been known to increase the body’s defenses against major illnesses and diseases.

Fishing through all of the pluses (and really, there are hundreds!), I came up with a Top 7 list of reasons to get you up off the couch and into the gym! Here they are in no particular order….

No. 1: Exercise controls weight – duh 😉

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores. And the more you workout, the more calories you burn doing day-to-day activities.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. Are you up off the couch yet???

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. Don’t worry, there will be plenty of time to enjoy in that glass of wine after you sweat it out some 🙂

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep. Been there, done that….

No. 6: Exercise puts the spark back into your sex life 😉

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise. Okay, if you aren’t looking for a dumbbell now, I don’t know what I have to say to get you up!

No. 7: Exercise can be fun – really, I am not lying!

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

These tips just brush on all of the benefits that exercise has to offer you. When beginning a program it is important to pick something that looks fun and interesting to you. If you don’t like dancing, Zumba probably isn’t for you. If you have bad knees, you may want to avoid running. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. And always remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.