Blog Archives

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

71f0ab3e-2f3a-4448-9751-02ab1eb51c79

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:

c98b533f-8c3d-416e-a512-adcdac6dbee7

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.  :)

12439531_10153797089909070_6689561638035372790_n

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!)

Steamtown Marathon 2015

Screen Shot 2015-10-14 at 8.10.08 PM

On Sunday, I ran my fourth marathon!  I had a great experience and I’m feeling great this week.  I felt so good I even smiled for the photographers!  I ran the Steamtown marathon last year, but my watch died around mile 21.5 and I walked a lot at the end. This year, I started out a little slower and kept a steady pace through the race. This is a point to point race and is downhill for almost all of the first 23 miles.  Just after mile 23, there is a short steep hill that I allowed myself to walk.  After 24, there is a long, winding hill that goes through a neighborhood with lots of spectators.  I let myself walk all of this hill.  At about mile 25.5, there is another hill that leads to mile marker 26.  The last .2 are completely downhill! I highly recommend this race.  It is super organized and not too big – about 2000 runners.  Gorgeous fall scenery and we had perfect weather.

Screen Shot 2015-10-14 at 8.31.24 PM

There were a lot of factors that helped me have a great race.  Even though I was just over 2 minutes from a PR, I was just so happy to finish strong.  Since most of this race is downhill, I really tried to hold back and not run too fast.  I didn’t look at my watch that much and I tried to feel comfortable.  I stopped at a bathroom twice – just before mile 5 and 14.  I guess I was hydrated, which is good!  That might have been my PR right there, but I was all about feeling comfortable.  I listened to my three Les Mills programs (BODYPUMP, CXWORX and BODYFLOW) and went over the choreography in my head for the current releases.  This took me up to about mile 13 and then I switched over to a running mix.

I wore a race belt that had one bottle filled with 2 Hammer gels (vanilla), half a tropical NUUN tab and water.  The other bottle just had water.  I sipped on my gel/NUUN bottle mixture for about the first 22 miles.  After that, my stomach didn’t want anything but water.  I think sipping on my nutrition instead of taking an entire gel is better for me.  I also had an interval timer just in case I wanted to walk.  I only used it for the last two miles and had it set to 3 min run/1 min walk.  I really focused on running as much as possible and only allowing myself to walk during the main three hills at the very end.  Last year, I started walking at mile 18 and walked a lot to the end.

unnamed-1

Colby had a great marathon – 3:16!

I think the fact I’ve been teaching BODYFLOW and practicing yoga on a regular basis has really helped me.  The day after the marathon I wasn’t very sore.  I stretched and did a little yoga.  I taught CXWORX Tuesday and Wednesday night!  I also walked 1.75 and ran 1.25 on the treadmill before class on Wednesday.  I’ve been foam rolling and stretching each night as well.  I’ve also been trying to fit in more HIIT training with sprints and GRIT classes, which is helping me train my heart rate.

Screen Shot 2015-10-12 at 5.19.02 PM Screen Shot 2015-10-14 at 9.17.06 PM Screen Shot 2015-10-14 at 9.17.17 PM Screen Shot 2015-10-14 at 9.17.24 PM

unnamed-2

With our friend Bethany – she got a PR!

unnamed

My frosty after the race :)

I have another BIG weekend coming up!  This Saturday I am taking an AIM 1 (Advanced Instructor Module 1) for CXWORX!  About a week ago, I decided to sign up for the AIM 1 BODYFLOW that is at the same place on Sunday.  So CXWORX AND BODYFLOW AIM 1 this weekend!!! I’m really excited and hope my body can hold up!

11738117_10153402362879070_2961327856290732407_n

Follow

Get every new post delivered to your Inbox.

Join 919 other followers