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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!)

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.  Even though the hip openers track was almost eight minutes long, I lucked out presenting on the two and a half minute core track Sunday!  Below is the track list for this amazing release.

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The music for BODYFLOW is always amazing.  I love every single song in this release.  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!!  I always leave every class wanting to download some of the flow music.  Since I will be certified soon, I will get all the music for future releases!  Yay!

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!  That’s me second from the right in the Reebok Cloud Tank.  (on sale now!)  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.

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