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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!)

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!

 

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