Archive for the ‘General Stuff’ Category

Here is the deal… on the following dates….

May 17th, May 22nd, May 24th, May 29th, and May 31st,

we will move classes (both Zumba and Bootcamp) to the WT Hoag Bldg. This building is located at 42 Sunset, in Angola about 5 Miles down the road. Classes will then move back to Highland for rest of classes in June.

I am sorry to you all for the switcharoo… There are many musical concerts scheduled for Highland in May and this was the simplest solution according to the Bodyshaping secretary.

The GOOD news, is that rumor has it that the gym in the Hoag Bldg is super nice and CLEAN! Yay!!!! And it is always nice to shake things up a little and get anew perspective during a workout.

I’m trying to find the bright side here 😉

Email or comment with any questions that you may have for me. I will also address questions you may have during class.

I will be attending the BodyShaping pilates class tonight at Frontier Middles school on Amsdell. It starts at 6pm and goes until 7. If you are looking for makeup classes or just want to try out something new, stop on by!

I am headed to the 6:00 pilates class tonight at the Frontier Learning Center (located next to Tractor Supply on Southwestern). If you are looking to make up a class that you missed, this is my favorite instructor, and I know you will enjoy it! Pilates is a great way to stretch those sore muscles and strengthen that core of yours. I will be there tonight, I hope to see some familiar faces! I can’t think of a better way to kick off the week!

Happy Monday!

Posted: March 19, 2012 in General Stuff, Health

Happy Monday everyone! I still cannot get over this crazy-nice weather we are having! I hope you had a lot of outside time this weekend, enjoying the warm temperatures. I encourage you all to go outside and get active! Go for a walk. Work out in the garden. Play catch with your kids… You will feel better and be healthier for it!

If you get curious, check out this Calorie Calculator. Use it to track approximately how many calories you burn walking a mile (or more).

See you all tomorrow for class!!!!

Sometimes it just isn’t possible to go for a run or head to the gym to get in a good workout. Or if you are like me, you just don’t like going to a gym, and would rather sweat in the comforts of your own home. We are so lucky to be living in an era of instant information. Literally, thousands and thousands of workout ideas are at your fingertips! Here are two sites that I think are really great generators of effective workouts. A personal trainer isn’t always an option, this is the next best thing!

Divine Canada
This is a Canadian fitness website (eh?), that features an interactive tool they call an “Exercise Finder”. Simply click on the body part(s) that you wish to focus on during your workout. You will then be asked to your further refine your selection (legs -> hamstrings) and then you will get a list of exercises, along with a detailed description on how to properly execute them, that will tone those muscles. Try it, it is pretty neat!

Gain Fitness
A friend of mine led me to this amazing website and I have used it myself on a number of occasions since. I LOVE it! Go to the site (click the link above) and then click on the “Quick-Workout” tab. You will find yourself on a page where you will be able to choose the length of your desired workout, your workout location (home or gym), your fitness goals (build muscle, fat loss, health/longevity), and the type of workout you wish to do (full body, upper body, core, etc). Submit your specifications by clicking the “Build Workout” button and you will get an awesomely explained workout catered to your exact goals. I love this site. A lot, and I think you will too. There is also a free app for your smartphone.

Inner Thigh Exercises

Posted: February 28, 2012 in Bootcamp, General Stuff

We chatted a bit tonight in class about some options to work out those inner thighs. The inner thighs are TOUGH to isolate. There are a bunch of exercises that you can do to tone those muscles though. Here are a few of my favorites!!

1: The Wide-Stance (Plie) Squat
Stand with your fit slightly wider that shoulder width apart, knees turned outward. Bend into a pile squat, keeping your knees pointed out the entire time. Lower yourself down into your squat by dropping your butt straight down toward the ground. Keep your knees behind your toes. To increase the intensity grab a couple of dumbbells and add resistance or try to jump up from the pile position.

2: Scissor Kicks
Perform scissor kicks by lying flat on your back with your feel flat on the ground. Place your hands underneath your butt and stretch your legs in front of you leaving them 4-6 inches from the ground. Keeping your lower abdominal and inner thigh muscles tightened, cross legs back and forth in a scissor-like motion for 8 seconds. Repeat 6-8 repetitions per set

3: Towel Slide One Leg Squat
We did this one in during the Towel Class! It is a one leg squat. Place a towel underneath your “slidey” foot. Sit back into a one leg squat and simultaneously slide the other leg out to the side. When you stand up from the squat position, drag that foot back to a standing position. The upwards motion is where you are going to feel your inner thighs working!

4: Skaters
Love these and we have also done them in class. Jump side to side as if you are roller skating. I definitely just dated myself there. Rollerblading is more appropriate 🙂

5: Run!
I am not a huge fan of running long distance, but, you just can’t argue with the fact that running, even in short intervals gets the blood pumping, the sweat dripping, and works those inner and outer thighs all at once.


Hi all! It is back to the grind today!!! My kiddos are on the bus and I am gearing up for a big week of getting back into the fitness groove! Classes are going to be fun this week – I have a lot of new moves that are going to get your heart pumping and the sweat dripping off your foreheads. Bring your weights and lots of water!!!!

A reminder to all of my Blue Cross people… you MUST sign in on the Blue Cross sign in at each class. If you miss a class you MUST make it up. I have a schedule of all of the Body Shaping by Sandy classes that are currently in session, I would be happy to give you a copy if you need it. We are at the half way point for the session so if you are missing any signatures, you should start to plan a makeup class!!!

Lastly, I cannot stress enough how proud I am of you all! You all have come so far since that very first class… how many of you remember the soreness that I heard so much about following that first workout?? I promised it would get better and I hope that it has for you. At this point, you should be noticing positive changes in your body. You should be feeling better and notice a change in energy level and stamina during workouts. If you weights are seeming light, it might be time to add a pound or two (10% of your current weight amount is a safe jump up). Remember, by adding weight you will not be adding bulk to your body, you will be challenging your muscles and avoiding the dreaded workout “plateau”.

As always, if you have any questions or concerns, please let me know. I am here to help you in any way that I can!

I am going to share with you a super secret (shhhhh!) tip for becoming the “fit” person that you want to be. This tip will allow you to lose extra pounds that have been bugging you for years, it will give you the energy you need to get through your day (with some to spare!), it will improve your overall health exponentially, and it will do all of this in way less time than a fad “diet” could even dream of promising. The best thing about it all is that it is so simple. You ready for it???

Start by closing your eyes and picturing the “Future You”. Ask yourself these questions with “Future You” in mind…

What does “Future You” look like?
How does “Future You” feel about his/herself?
What activities does “Future You” engage in?
What sort of foods does “Future You” eat?
What meals does “Future You” cook for the family?
How much sleep does “Future You” get?
What sort of exercise activities does “Future You” incorporate into the day?

Ask yourself these questions and come up with a fully visualized picture of the life that “Future You” lives.

Now here comes the big secret…. BE that person TODAY! Simple as that. You are that person inside, you just have to make the choice to live that life now and stop putting it off. In fitness, there is no “ending point”. A common misconception, especially in weight loss, is that once your reach your goal weight, you are done. This is where people fall into the grips of the Yo-Yo diet. Think of AA (only for comparison)… When an addict graduates, he or she is still an addict. He must live his day-to-day life as a recovered alcoholic by continuing to make the proper choices. There is no Plan B for him. One slip up and he is back to square one. As any recovering addict can tell you, it is much easier to stay clean than it is to get clean. I think making the decision to become a healthy person, inside and out, is much the same way. We are all “addicts” in some way. We all have vices. We all have crutches we lean on. We all have poison in our lives, be it alcohol, food, unhealthy relationships, whatever….

Well, now that I called you all a bunch of “junkies”….. 😉

Here is the good news. Today is your day! Make today your starting point. Don’t start living your healthy life next week, or next month, or when you lose that 20 lbs, or when that box of cookies in your pantry is gone. Start now. I bet you that you pictured “Future You” being happier than you are right now. I bet “Future You” feels awesome about herself. I assume that “Future You” is the “you” that you want to be, but feel that you have roadblocks in your way or obstacles to overcome first. The truth is, the only thing that is stopping you from becoming the person that you want to be is you. It is as simple as making the decision that today is the day you eat the 1600 calorie diet full of fruits and veggies and lean proteins, instead of your current diet. Make today the day that you stop listening to the neigh-sayers in your life who don’t have the confidence in your ability to reach your goals. You don’t need their confidence and support to succeed. You just need you!

So go ahead. Make this a great week for you and your family! “Future You” is waiting for you!

Thursday 2/2

Posted: February 2, 2012 in Bootcamp, General Stuff


I burned 267 calories tonight! Yowza! I guarantee you a lot of those calories burned were during the laps at the end 🙂 I loved having all of that extra time to really focus on cardio! I will definitely be figuring that into our class time from now on!

Remember, 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.

I have had a few class members share with me different injuries/ailments that they are living with. I am so happy that you all feel comfortable enough with me to talk with me about stuff like this. I also want you to know that I never am judging you or thinking that you are “slacking”, as I know some of you were concerned about. My first concern is your safety. I have a gym full of people who are working at all different fitness levels. I try my best to cover all modifications but there is bound to be times when I forget to mention something. You are in charge of you. You know your strengths and you know your weaknesses. If something is painful beyond a muscle ache, reevaluate what you are doing. Continue to work within your capabilities and then when you feel stronger, progress with heavier weights or step up to a higher modification. The whole point is to keep at it and grow. You will be surprised at what you will be able to do in a couple of months!

Great class tonight. Can’t wait until next week! I hope you all have an excellent weekend – enjoy the Super Bowl!

Tuesday 1/31

Posted: January 31, 2012 in Bootcamp, General Stuff, Healthy Tips
Tags:


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.