BODYFLOW Training Weekend

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BODYFLOW training was amazing!  Of course it was amazing… all Les Mills initial trainings are life changing!  I LOVED my trainer Susan!!!  I hope to take an Advanced Instructor Training (AIM) from her in the future!  This is my third Les Mills certification (BODYPUMP ’13, CXWORX ’14 and now BODYFLOW ’15!).  These have always been my three favorite Les Mills programs and I’m just so happy I’m able to teach them.  What is BODYFLOW?  First of all, it is called BODYBALANCE in most countries and BODYFLOW in the US.  Click here to find a BODYFLOW class near you.

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The weekend included tons of new knowledge.  Besides perfecting the technique, we focused on how to coach this amazing class and how to connect with our class members.  Two weeks ago, we received the BODYFLOW 67 material (video, music, notes) and were assigned two tracks to learn full out for the weekend.  Since I was signed up for a training in early December (I couldn’t go because I was sick) I’ve had my materials since Thanksgiving.  I was assigned two different tracks for that December training, so it helped me memorize more of the material.  For this weekend, I presented track 5 (hip openers) once on Saturday and track 6 (core-abdominals) twice on Sunday.  Below is the track list for this amazing release.

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The music for BODYFLOW is always amazing.  When I started taking classes a few years ago, I remember loving the “new” music for a yoga-type class.  The music and different tracks truly take you on a journey towards strength, flexibility and a sense of calm.  You are craving that relaxation track by the end of class!!  If you’ve taken yoga and haven’t liked it for whatever reason, please give BODYFLOW a chance.  It might be just what you need!  This class is for everyone!  Lots of modifications are available for beginners, and advanced options for others.

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Our group was small but wonderful!  Almost all of the girls were already certified in another Les Mills class.  It was nice to be with other Les Mills-obsessed girls for a weekend :)

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I got my first “pass” for the weekend’s training!  Now I have to prepare to film myself teaching the entire class and submit it to Les Mills.

December ’14 Recap!

I’ll be honest… December was kind of a bust for me.  Things started off strong.  I was so excited to announce on the blog that I had signed up for BODYFLOW training (Dec. 13-14)!! Things didn’t work out :(  Re-scheduled for Jan. 17-18th!

Lots of Bella pictures from December (and other pictures too!)

I was excited to decorate for Christmas at the beginning of December.  Things were going well, until I got a NASTY stomach flu.  This was right around Colby’s Birthday – he ended up taking me to the Dr that day.  I was so dehydrated, I had to get an IV right away.  I was miserable and weak, so I didn’t get to go to my BODYFLOW training.  Up until December, I was running … A LOT.  Sometimes you get sick and take a month off running.  I’m not too upset over it… I’m on a non-running streak.  I haven’t ran since December 1st!!  I will kick it back in soon.

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I love this little girl.  She had a great first Christmas :)

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We also got a “new” (2010) car in December!  I’ve wanted a Toyota Prius for a long time and I am loving it!

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I got some new Reebok Les Mills gear for Christmas too.  I usually teach in old Brooks running shoes, but these new studio shoes make it so much easier to teach CXWORX.  They are still a little slippery for BODYPUMP, but they’re new.

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Pancake art!  I had to try while I was home for Christmas break.  The top one is Olaf from Frozen.

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Our baby finally had her operation to get fixed.  It broke my heart dropping her off.  We had to wait because our vet wanted her to weigh a little more.  When she was 6 months, she was still only 4 lbs.  She weighs 6 now, so it was less risky.  My princess is doing well.  Lots of naps and trying to keep her from jumping around.

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BODYFLOW training!  Rescheduled it for January 17-18, so I get some extra study time.  I signed up, because the training I found in December was fairly close.  I’ve been wanting to get certified in Les Mills – BODYFLOW/BODYBALANCE so it just seemed to work out.  Since I got sick, I had to find another training that would be on the same release (67) so I didn’t have to learn everything over.  I had to get a hotel for the January training, but I’m excited.  This will be my 3RD Les Mills certification (BODYPUMP ’13, CXWORX ’14 and BODYFLOW ’15)  No more after this… I promise!

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Halloweekend ’14 and Disney!

Halloweekend ’14 and Disney!

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Our little baby was dressed up as “Tigger” for Halloween :)  She was pretty well behaved with the trick or treat-ers too!

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I’m loving my new Garmin 15.  Still getting used to the new look after my Garmin 405, but I like the smaller size of the watch.  It’s easy to use.

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I said goodbye to my old 405 and mailed it back to Garmin for a $80 trade in value towards my new Forerunner 15.  Lots of good miles on that old watch!

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More Bella :)

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Broke my first tubes during a CXWORX class the other week.  I like to think that I’ve just gotten so strong the tubes couldn’t handle me anymore…

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We are going to DISNEY next Saturday!!!!!!!!!  We are soooo excited!  Colby’s brother and a few other friends are going too.  The Wine and Dine Half Marathon is Saturday night – at 10PM!  We have been signed up to run this race for almost a year.  Disney races sell out fast!

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Colby and I ran it back in 2010, when it was the very first time they had this race.  It is a night race, so we will be finishing around midnight.  Colby agreed to run with me so we finish together.  The race starts at the ESPN Zone, goes to Animal Kingdom, Hollywood Studios and finishes in Epcot for a big after party.  Since it is during the food and wine festival, there are extra food stands in the World Showcase area.  I was nervous about running a full marathon a month before this race, but things have been going well.  In the past, I’ve blown up after a full marathon and took major breaks from running.  I think teaching Les Mills BODYPUMP and CXWORX classes during and after marathon training have really helped.  After the marathon, I took a month off running and then did a few 4 and 6 mile runs.  Today I ran 10 and felt great!

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I didn’t look at my watch much because it was so windy and cold!  I had to get the cold weather tights out for today!  I ran with Amy and we met a friend during mile 4, so we stopped and slowed down that mile.  I was thrilled to see my splits were pretty even, since I didn’t obsess over my Garmin.  Hopefully I can suck it up for a night half marathon next weekend!

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Bella selfie.  Love her so much :)

Fueling My Workouts

photoMy workouts for this week.  I am currently on week 4 of my marathon training plan.  I’ve been keeping track of my workouts on my iPhone notes and giving myself :) faces when I complete the workout.  I was planning on running today (Thursday) but moved my last 3 miler to Saturday and long run to Sunday.  I’ve covered so many classes at the gym this week because other teachers are on vacation… and I’m feeling tired!

I taught BODYPUMP Sunday-Tuesday, a core class to the high school swim team Wednesday and pump again tonight.  I’m planning on just attending classes tomorrow morning (spin-RPM and BODYFLOW).  I’m a little worried about running 9 miles Sunday morning, but I’m going to try to go out super early!  The heat has been killing me and having the sun on my skin makes me feel even more tired.  I teach BODYPUMP at 12, so I’m hoping if I run at 6AM I will have some down time to eat and relax.  Speaking of food…

A participant of my BODYPUMP class asked me tonight about how I fuel up for my workouts.  She was curious how I eat and have enough energy to teach.  I told her, I never have a problem eating enough calories!! :)  With Colby training for his Ironman, he eats all day long.

Here are some things I’m using between meals or before/after workouts…

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A quick protein shake after BODYPUMP is always a good idea.  Since I try to avoid dairy, I use almond milk and vegan protein powder.  These are my favorites.  Vega is a pea/brown rice protein blend and Perfect Fit is brown rice protein.  Mix in a shaker and it is quick and easy.  It also helps my legs recover so much faster!

 

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This is my new favorite electrolyte drink.  I’ve given up on Gatorade since it is full of mystery ingredients and can mess with your stomach, especially in the heat.  NUUN is low calorie, a mild flavor and delicious.

 

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I’m not a huge coconut water fan, but LOVE the chocolate flavor!  I drank this when I was at CXWORX instructor training.  La Croix is just a great flavored sparkling water.  Grapefruit is my favorite flavor.

 

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I love these bars!  Both are made of good ingredients and taste so good.  I love keeping them in my gym bag if I need a snack or some protein after class.  The Luna protein bars come in a bunch of different flavors, but my favorites are chocolate peanut butter and lemon.

 

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I haven’t been using these yet in my early training, but I will be trying to eat a few while I run my 9 miles this weekend.  I had stomach issues in the past with shot bloks and GU’s on long runs, so I need to practice and drink lots of water!