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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Home Gym!

We put down the gym floor we bought the other day!

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We moved my treadmill and Colby’s bike trainer and put down the floor (it came on a roll that was 4 ft wide, so there are two pieces).  The floor mat is HEAVY and black with white and red specks.  It is about 8 ft x 12.5 ft :)  I love it and after I post this, I am going downstairs to work out!  We also put an old tv, a dvd player and speakers there so I can practice my BODYPUMP!

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As I was cleaning some stuff in the basement, I got these new gorgeous weights in the mail!  I ordered them at the beginning of the week and they got here within a few days.  I order my BODYPUMP equipment through this website – Fitness Body Online.  The weights are in LBS instead of KG (like most gyms with BP equipment) At the gym, I have been squating with two large plates (5 kg/11 lbs each).  Now I can use two 10 lbs on each side and add on my small 2.5 lbs later when I need an extra push.

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I brought down my hand weights (5 and 10 lbs), my foam roller and yoga mats.  I had a green Gaiam one from Target that I like and a cheap pink one I ruined by planking with sneakers one time and the mat started falling apart.  We were near the one dollar store-type of place called Five Below and I picked up two more cheap yoga mats ($5 each) to keep downstairs.  They work well when I keep my sneakers off of them during planks!  I’ve also bought resistance bands from Five Below and they also have hand weights that are really nice!

Off to run on my treadmill and do some abs on my new gym floor!  BIG GIVEAWAY ON MONDAY :)

IT…Oh No!

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So another windy cold day for a long run this weekend.  I actually waited until 1:00 PM to run my 9 miles yesterday.  I must have been overly confident from my awesome 4 miler on Thursday because these were 9 tough miles.  Around 4.5 miles, I was struck with right knee IT band pain.  It came out of no where!  I stopped my Garmin and stretched along the side of the road.  A mile later, it was back.  The rest of my run was a stop, stretch and go and I was pretty unhappy.  I did make it to 9 miles, but stopped the watch a little early while I continued to walk at the end.

IT Band Plan…

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This week…

  • Foam Rolling and stick-massage thinger as much as possible
  • Les Mills “Flow” (BodyFlow) 20 minute DVD
  • YogaDownload.com “Yoga for Runners”  (video below)
  • Extra “off” day
  • Ibuprofen

 

I think this flared up because I HAVEN’T STRETCHED AT ALL in the past few weeks!  I’ve been really lazy about it and thought I was fine.  Nope!  With all this BodyPump along with a Half Marathon plan, I really need to stretch or else I’m going to hurt myself.

So after a modified BodyPump workout at home (no squats or lunges) I did the 20 minute Flow DVD and it is awesome.  All hip openers and IT stretches so I need to make this a part of my weekly routine!

 

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PS I made homemade pizza tonight and it was delicious.   :)