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Healthy New Year: MOVE!

Let’s get moving!  My two previous blog posts explained suggestions to a co-worker on how I feel my best.

  1. More Water (blog post)
  2. More Sleep (blog post)
  3. MOVE
  4. Less Processed Foods

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As a Les Mills group fitness instructor, MOVING is one of my passions.  My friend Amy showed me how she keeps track of her workouts on her iPhone “notes”.  I started tracking my workouts on my iPhone notes over a year ago and love it.  I love how it motivates me. It helps me notice if I’ve been slacking or if I need to switch things up.

The image above is from this week.  I plan out what I will do, and erase it if plans change. Each week I aim to do my three Les Mills classes 2 times each.  I usually teach each class once and then practice at home once – BODYPUMP, CXWORX and BODYFLOW.

I like to take the 30 minute BODYATTACK that is after my Wednesday class.  I also try to fit in a GRIT session (I need to make myself do this every week!).  Time on the treadmill and bike are good too.  I’m currently stuck inside because:

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We got a lot of snow this week in Pennsylvania!

I’m not currently following a training plan for a half/full marathon.  I needed a break after training a lot this past year.  I also pulled my hamstring after running a marathon and pushing way too hard the next weekend at my CXWORX/BODYFLOW AIM 1 (advanced instructor training).  After taking time to heal, I know I will be running outside this Spring again.  Spending time on my bike trainer/RPM class also helped make my hamstring feel better.

So what will get you to MOVE? Find something you actually enjoy!  Do you like to walk/run? You could start walking and keep track of steps with a pedometer/Fitbit/etc.  Maybe start with a couch to 5K program? Do you like to workout at home, outside or at the gym? By yourself, with a buddy or in a group class?  It helps to find something you actually enjoy, even if it feels hard at first.  It also helps to try NEW things!

If you are interested in the Les Mills classes I teach, but don’t have a gym near you (or you are scared!) – try them online!

 

 

Les Mills launched an online service called: Les Mills On Demand.  Different programs in their 30 minute formats.  There is a free 10-day trial and it is very easy to cancel before you get charged.  It is $13/month after the free trial.  I have had this off and on for the bike (RPM) videos to do at home on my bike trainer.  Some classes need equipment (BODYPUMP-weights, CXWORX-resistance tube) and other classes need no equipment (BODYFLOW, BODYCOMBAT, SH’BAM).  You can find out more about each class on their website, or you can ask me! :)

I don’t get anything out of sharing this with you, I am just passionate about Les Mills classes and they make me happy!  If you want to start somewhere, maybe try SH’BAM (dance), BODYFLOW (yoga/pilates) or BODYCOMBAT (martial arts).  The only downside I’ve found to On Demand is the classes are only 30 minutes (not the full hour – except GRIT/CXWORX are always 30 minute programs!) and the music is all done by cover artists due to copyrights.  In live classes we get the original artists for our music.

Can you get moving for 30 minutes 3-4x a week? Can you get sweaty on a Saturday or Sunday?  I like to take an off day on a weeknight because I can use the extra time after work to food prep… or sleep.  :)

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What are your fitness goals? Do you want to start a new program? Start a training plan? Try a new class? Do something to MOVE your body each week and you might feel stronger, happier and sleep better!

(Remember to keep drinking that water and get some sleep!)

Food Prep For A Busy Week!

Happy December!! 

As a music teacher, I am officially in “concert week”!  Every year I end up getting take out for dinner this week and eating junk food.  With concerts Tuesday, Wednesday and Friday I am trying to prep my lunch and dinner for the rest of the week! Thursday night I get to teach my double BODYPUMP/BODYFLOW classes so it is a late night too.

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After school, I practiced BODYPUMP 96 at home with my SMARTBAR.  It’s so heavy! I don’t teach with one at the gym so it feels extra tough at home.

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(BODYPUMP 96 cool down track)

I might get to do a little BODYFLOW at home tomorrow, but I’m just betting on the next two days being “off” days.  I need to remind myself that off days are okay!!!

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Practice BODYFLOW 71 tomorrow? Did I mention I signed up for an AIM 2 in March!!!!!!! (Les Mills Advanced Instructor Module 2)  I am going for BODYFLOW and I will be presenting 71.  I can’t wait to launch this in January and practice!!

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Tonight I made most of my extra food for the week.  I made four turkey burgers, roasted brussel sprouts and roasted sweet potatoes.  We ate this and have left overs for lunch.

I also made chicken meatballs and baked chicken breast topped with rosemary honey mustard and panko.

I also have the rest of my chopped sweet potatoes ready to go, broccoli and snap peas.  Even though I didn’t get to it tonight, roasting them is easy and makes them taste oh so good!  I might treat us to some easy stuffing or quinoa/brown rice later this week.  I like to make my own quinoa, but this stuff is so easy for a busy week.  Not saying Stove Top is healthy at all… but a little bit tastes really good for a busy week!  The broccoli can be roasted on a baking sheet like the other veggies with just olive oil, salt and pepper.  I usually just set the oven to 375-400 and flip half way.

The snap peas can be made into this chicken dish I found on Pinterest.  It is so good and doesn’t take much time.  If I have time this week, I might make this or save it for the weekend if we still have enough food.  We take leftovers for lunch each day and we tend to eat a lot. :)

Chicken and Snap Pea recipe

Meatball recipe from Ina’s Italian Wedding Soup (I used just ground chicken and never measure anything for this recipe)

Beekman Rosemary Honey Mustard-Target

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Just thought you needed a Colby and Bella pic :)  She is ready for Christmas break!

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