In my most recent blog, I lamented how I felt incompetent during H.I.I.T. class and wondered how I could increase my fitness level enough to make it through the class without feeling like I was going to collapse or vomit.
But maybe, just maybe, I'm already starting to make some fitness gains. I went to the 6:30 pm Attack class last night, taught by Barb. She did release 81, which was the one that was launched this summer (remember that, when we were doing Attack outside in 85 degree heat?). That is one of the most difficult releases ever. The two peak tracks, 4, and 9, are both designed like H.I.I.T. workouts: short rounds with super intense moves (burpees into tuck jumps in track 4; 60 tuck jumps total, followed by jacks and high knees, in track 9).
This summer, I came to dread release 81, but last night, I felt like it was the best I've ever done on that release! I didn't skip a single tuck jump, burpee, or plyo lunge, and I did (most of) the jacks in track 9. It felt great!!!
Class was running behind by about 13 minutes, so I had to leave right after track 9 to get the kids to bed. I was still panting when I got down to Kidz Kove, and I really wish I'd taken at least a couple minutes to cool down so I didn't have to fight the urge to puke the whole drive home. Despite that, though, I felt happy and successful!
Wednesday, November 13, 2013
Monday, November 11, 2013
How to Get Better at This?
Monday morning = another 5:45 am H.I.I.T. class. I already blogged about how last Thursday, Marta worked us so hard I thought I might puke in class, so today, I was expecting more of the same. She did not disappoint. Today, Marta had us do a circuit. We did the following exercises:
*20 star jumps (jumping jacks with our legs and arms flying out)
*5 clean-ups with a kettlebell on each arm
short rest
*20 tuck jumps
*15 clean and presses with a 30-lb bar
short rest
*20 box jumps
*10 burpees
short rest
*20 plyometric lunges with hands above head
*10 bicep curls with the 30-lb bar
I think we did that full circuit four times. The last two times, I was absolutely failing. By the time we'd get to box jumps, I was so out of breath I was stopping every couple reps. I know it was by no means easy for any of the other four women in the room, but I felt way more out of shape than they seemed to be.
So, how do I get better at this? Besides attending my H.I.I.T. classes regularly, of course, what can I do to increase my capacity to work harder for longer periods of time?
*20 star jumps (jumping jacks with our legs and arms flying out)
*5 clean-ups with a kettlebell on each arm
short rest
*20 tuck jumps
*15 clean and presses with a 30-lb bar
short rest
*20 box jumps
*10 burpees
short rest
*20 plyometric lunges with hands above head
*10 bicep curls with the 30-lb bar
I think we did that full circuit four times. The last two times, I was absolutely failing. By the time we'd get to box jumps, I was so out of breath I was stopping every couple reps. I know it was by no means easy for any of the other four women in the room, but I felt way more out of shape than they seemed to be.
So, how do I get better at this? Besides attending my H.I.I.T. classes regularly, of course, what can I do to increase my capacity to work harder for longer periods of time?
Thursday, November 7, 2013
Back to H.I.I.T.
I rejoined the Monday/Thursday morning H.I.I.T. class today, taught by Marta. The last time I took a H.I.I.T. class was just before Labor Day, so it's been over two months. I am always nervous before H.I.I.T., and when I was feeling exhausted about halfway through the warmup, I knew I was in trouble.
Thursday H.I.I.T. classes are usually harder than Mondays, at least for me - Studio 1 doesn't have a class in it, so we spend the time in that room doing lots of running up and down the floor. It's not just running, though - it's shuttle runs (also called suicides), bear crawls, squat jumps, dragging a 25-lb weight under our feet while using our hands to pull us down the floor, pushing that same 25-lb weight down the floor with our hands, and whatever other tortures Marta devises.
After all the racing up and down the floor, Marta had us each go to a bench. We had to do a series of different exercises with the bench or on the floor: arms on the bench and jump legs in and out, cross-crawl abs, walk up and down the bench with arms, mountain climbers with arms on the bench, and arms on the floor with legs on the bench and jump legs in and out. She had us do 50 of each exercise, but I didn't make it to 50 on any of them because I was so worn out. I don't like that feeling of failure, but I guess I can look at it from the optimist's point of view and say that I had pushed myself hard enough earlier to make it difficult at the end.
I'm dreading Monday's class. Don't get me wrong - I hate it, but I love it. Honestly, it is highly unlikely that I would make myself do this stuff on my own. There were a couple times I thought I was gonna puke during class this morning, and I wasn't the only one!
Thursday H.I.I.T. classes are usually harder than Mondays, at least for me - Studio 1 doesn't have a class in it, so we spend the time in that room doing lots of running up and down the floor. It's not just running, though - it's shuttle runs (also called suicides), bear crawls, squat jumps, dragging a 25-lb weight under our feet while using our hands to pull us down the floor, pushing that same 25-lb weight down the floor with our hands, and whatever other tortures Marta devises.
After all the racing up and down the floor, Marta had us each go to a bench. We had to do a series of different exercises with the bench or on the floor: arms on the bench and jump legs in and out, cross-crawl abs, walk up and down the bench with arms, mountain climbers with arms on the bench, and arms on the floor with legs on the bench and jump legs in and out. She had us do 50 of each exercise, but I didn't make it to 50 on any of them because I was so worn out. I don't like that feeling of failure, but I guess I can look at it from the optimist's point of view and say that I had pushed myself hard enough earlier to make it difficult at the end.
I'm dreading Monday's class. Don't get me wrong - I hate it, but I love it. Honestly, it is highly unlikely that I would make myself do this stuff on my own. There were a couple times I thought I was gonna puke during class this morning, and I wasn't the only one!
Tuesday, November 5, 2013
An Awesome Kettlebell Workout
I happened to come across the kettlebell workout below yesterday. It was part of a Shape magazine online feature of various ways to burn 500 calories. I tried it today, and it was SUPER!!! I was huffing and puffing within a couple minutes, and I definitely will try this again. The workout is designed to do in a pyramid: complete each exercise from the top of the list to the bottom, then start at the bottom and work your way back up to the top. The entire thing (without any breaks) takes 26 minutes; I think I completed it in around 32 with breaks. If you have only a short time to get an intense workout in, just do each exercise once, without making your way back up the list.
I used a 15-lb kettlebell the entire time (the article suggested using anywhere from 10-15 lbs). At first, when I did the double arm swings, I thought it may be too light; by the end, I thought it was just the perfect amount for challenging me and allowing me to maintain good form.
I modified just a couple of the exercises the second time I did them (when I was working my way back up to the top of the list). For the alternating jumping lunges, I did them without the kettlebell the second time. The first time, I felt like I was losing form while holding the kettlebell. Also, the second time I did the jumping jacks, I held the kettlebell over my head the entire time (when I raised and lowered it the first time, my shoulders felt a little wonky).
I'm pretty sure I'll be feeling this tomorrow!! Love it!
I used a 15-lb kettlebell the entire time (the article suggested using anywhere from 10-15 lbs). At first, when I did the double arm swings, I thought it may be too light; by the end, I thought it was just the perfect amount for challenging me and allowing me to maintain good form.
I modified just a couple of the exercises the second time I did them (when I was working my way back up to the top of the list). For the alternating jumping lunges, I did them without the kettlebell the second time. The first time, I felt like I was losing form while holding the kettlebell. Also, the second time I did the jumping jacks, I held the kettlebell over my head the entire time (when I raised and lowered it the first time, my shoulders felt a little wonky).
I'm pretty sure I'll be feeling this tomorrow!! Love it!
- Double-arm swings, 60 seconds
- Push-ups, 30 seconds
- Single-arm swings, 35 seconds for each arm
- High knees, kettlebell held overhead, 35 seconds
- Single-arm swings, alternating arms, 80 seconds total
- Shuffle feet fast in place holding kettlebell at chest, 40 seconds
- Double-arm swings, 90 seconds
- Jumping jacks, pressing kettlebell overhead on each jump (start slow), 45 seconds
- Single-arm swings, 50 seconds for each arm
- Alternating jumping lunges, holding kettlebell at chest, 50 seconds
- Single-arm swings, alternating arms, 110 seconds total
- Bent-over row with kettlebell, 30 seconds for each arm
Tuesday, October 29, 2013
Snack Ideas from Metabolic Effect
A few months ago, I wrote a blog about the Metabolic Effect diet/exercise plan. Today, the Metabolic Effect Facebook page shared a list of healthy snacks in case you are looking for some variety. I thought the list was super helpful; I am bored with my usual string cheese, apples, grilled chicken, and cucumbers!! Here is the list they posted:
~Sliced avocado and tomatoes with a drizzle of olive oil and a sprinkle of sea salt.
~Sliced tomato with fresh basil with a drizzle of olive oil and a sprinkle of sea salt.
~Kale chips
~Grill/bake some chicken tenders and use salsa as a dipping sauce.
~Make a big pot of chicken/veggie soup on the weekend so you have to use during the week for a snack or even a dinner with a big salad or a wedge of a frittata.
~Tomato and cucumber salad -add red onion if you like (season to your liking and experiment with different flavors of vinegar).
~Use ham and/or turkey roll ups as a protein add on for some of snacks listed here. (When you get home from the store immediately roll them up and have them ready to go in the fridge.)
~Berries with coconut cream. (Take a can of full fat coconut cream and put in the fridge. It will then separate and on the top you will have cream. Or just use the coconut milk to drizzle a little on the berries.)
~Shrimp cocktail
~Use leftover rotisserie chicken to cut up in small pieces. Since it can get some what dry after a day use salsa and/or a touch of guacamole to give it some moistness and more flavor. Use romaine lettuce heart leaves to use a “holder” for your chicken.
~Make a frittata over the weekend and use whatever veggies you like. Cut it up into wedges to have for a snack where you could add a piece of fruit or pair with that soup and salad for a meal.
~Love guacamole but don’t want to use chips? Use cut veggies to dip into the guac. Or use hard boiled whites to house a dollop of guacamole.
~Short on time? Grab some grape tomatoes, some of your ham/turkey roll ups and a few nuts.
~This time of the year you see pumpkin everywhere. Want your own fix without completely blowing it? Take some pumpkin puree and mix with pumpkin pie spices or just plain cinnamon works well. Drizzle a little coconut milk on top and add some slivered almonds or chopped walnuts. Enjoy as a treat. If you want to add some stevia - you can do whatever works for you.
~Just changing the spices, herbs, and vinegars that you use can go a long way to making the same old, same old something completely new.
~Sliced avocado and tomatoes with a drizzle of olive oil and a sprinkle of sea salt.
~Sliced tomato with fresh basil with a drizzle of olive oil and a sprinkle of sea salt.
~Kale chips
~Grill/bake some chicken tenders and use salsa as a dipping sauce.
~Make a big pot of chicken/veggie soup on the weekend so you have to use during the week for a snack or even a dinner with a big salad or a wedge of a frittata.
~Tomato and cucumber salad -add red onion if you like (season to your liking and experiment with different flavors of vinegar).
~Use ham and/or turkey roll ups as a protein add on for some of snacks listed here. (When you get home from the store immediately roll them up and have them ready to go in the fridge.)
~Berries with coconut cream. (Take a can of full fat coconut cream and put in the fridge. It will then separate and on the top you will have cream. Or just use the coconut milk to drizzle a little on the berries.)
~Shrimp cocktail
~Use leftover rotisserie chicken to cut up in small pieces. Since it can get some what dry after a day use salsa and/or a touch of guacamole to give it some moistness and more flavor. Use romaine lettuce heart leaves to use a “holder” for your chicken.
~Make a frittata over the weekend and use whatever veggies you like. Cut it up into wedges to have for a snack where you could add a piece of fruit or pair with that soup and salad for a meal.
~Love guacamole but don’t want to use chips? Use cut veggies to dip into the guac. Or use hard boiled whites to house a dollop of guacamole.
~Short on time? Grab some grape tomatoes, some of your ham/turkey roll ups and a few nuts.
~This time of the year you see pumpkin everywhere. Want your own fix without completely blowing it? Take some pumpkin puree and mix with pumpkin pie spices or just plain cinnamon works well. Drizzle a little coconut milk on top and add some slivered almonds or chopped walnuts. Enjoy as a treat. If you want to add some stevia - you can do whatever works for you.
~Just changing the spices, herbs, and vinegars that you use can go a long way to making the same old, same old something completely new.
Sunday, October 27, 2013
Getting (re)Started
I finally broke out of my no-working-out funk yesterday (Saturday) by going to a Pump class. I had taken 10 days off - unintentionally at first, then the more days that went by, the less I wanted to make myself get moving. The plus side was that I really did get more sleep: I was in bed early and slept in until the last possible minute. The other plus, it turns out, is that it made some of my perpetual aches and pains subside a bit.
Yesterday, I forced myself to go to Pump class, though I was doubting I'd even have the stamina to make it through the squat track! Of course, once I was there, it felt great; I was so thankful I'd made myself get up and go to the gym. Today, I went running for the first time in about a month; I was able to make it much farther than usual before my knee pain flared up (lately, it's been about half a mile at most).
Honestly, what really motivated me to get back into my routine was when I'd read on Facebook that former Featured Member Christine had fallen during HIIT class and shattered her wrist. She is such an inspiration to me; she works so hard, she has come so far, she is everyone's biggest supporter, she is modest about her many accomplishments, and, most importantly, she remains super positive all the time. Her recovery will be long and slow and will involve surgery, yet I am certain she will keep that positive attitude through all of this. Thinking about her made me realize I am not dealing with anything like a shattered wrist holding me back; I have no reason to be sitting here engaging in negative self talk, creating problems that don't exist! Time to get my butt in gear and work out!! And Christine, we're all thinking about you and will miss seeing you at SWAT!!
Sunday, October 20, 2013
Time Flies...
Woah. I thought I'd posted a week and a half or two weeks ago, but it turns out it's been almost 4 weeks since I've posted anything in the blog!
Blame a busy home/work/social life, blame back-to-school, blame fatigue, blame whatever...I've been neglectful of this blog! I think deep down, though, in the subconscious level, I've been avoiding it. I had been in a great routine, eating to fuel my body, working out hard, living a healthy lifestyle overall...and now, I'm just not. I saw some pictures my sister posted of me today, and I don't look good. I can definitely tell I've gained weight (and NOT muscle weight).
So, how to get back on track? The easy answer is to just do it. Keep the change (the healthy change), as the blog name implies. But it's not that easy, at least in the moment-to-moment sense. I feel like I've set a ton of different goals for myself, both privately and publicly (i.e., here). I'm not sure what it is that I am lacking (willpower? A specific vision?) that keeps me from just changing the way I eat and live. Maybe another public challenge for myself? Maybe just one step at a time?
I think the first step is to get back to blogging...
Blame a busy home/work/social life, blame back-to-school, blame fatigue, blame whatever...I've been neglectful of this blog! I think deep down, though, in the subconscious level, I've been avoiding it. I had been in a great routine, eating to fuel my body, working out hard, living a healthy lifestyle overall...and now, I'm just not. I saw some pictures my sister posted of me today, and I don't look good. I can definitely tell I've gained weight (and NOT muscle weight).
So, how to get back on track? The easy answer is to just do it. Keep the change (the healthy change), as the blog name implies. But it's not that easy, at least in the moment-to-moment sense. I feel like I've set a ton of different goals for myself, both privately and publicly (i.e., here). I'm not sure what it is that I am lacking (willpower? A specific vision?) that keeps me from just changing the way I eat and live. Maybe another public challenge for myself? Maybe just one step at a time?
I think the first step is to get back to blogging...
Thursday, September 26, 2013
Today's HIIT workout
One of the items on my weekly exercise checklist is a HIIT workout. I've taken a break from the Monday/Thursday morning HIIT classes at SWAT. I miss them a ton, but we needed a financial break from them. So, to replace HIIT, I do sprint intervals on the treadmill or design another workout.
This morning, I did my HIIT at home. First, I made a list of ten exercises I was going to do:
*Mountain climbers
*High knees
*Pushups
*Tuck jumps
*Skater jumps side to side, touching the ground with each one
*Leg jacks in plank position
*Squat jumps
*Box jumps
*Burpees
*Ab exercise where you sit on the floor, lift up feet, and pivot side to side, touching the ground on each side
I set the timer on my phone for twenty minutes. Last night, I had asked Braeden to help me with my workout by picking any number between 10 and 20; he picked 14, so that was the number of each exercise I had to do before moving on to the next (for mountain climbers and high knees, one full rep = one on each side).
I made it through this four times in the twenty minutes, pausing the timer for a minute or two of rest each time I got through all ten exercises. I won't say that it was fun, but I think it was definitely effective - I was huffing and puffing!
By the way, does anyone else hate box jumps? I feel like I'm going to trip and fall, so I'm terrified with each jump (and I definitely have fallen in the past!). My step at home is about equal to a step at SWAT with two or three bricks underneath it, which is not as bad as jumping onto the huge tires behind SWAT, which Marta has made us do more than once. I force myself to do them because I hate them so much, but I never seem to gain confidence!!!
This morning, I did my HIIT at home. First, I made a list of ten exercises I was going to do:
*Mountain climbers
*High knees
*Pushups
*Tuck jumps
*Skater jumps side to side, touching the ground with each one
*Leg jacks in plank position
*Squat jumps
*Box jumps
*Burpees
*Ab exercise where you sit on the floor, lift up feet, and pivot side to side, touching the ground on each side
I set the timer on my phone for twenty minutes. Last night, I had asked Braeden to help me with my workout by picking any number between 10 and 20; he picked 14, so that was the number of each exercise I had to do before moving on to the next (for mountain climbers and high knees, one full rep = one on each side).
I made it through this four times in the twenty minutes, pausing the timer for a minute or two of rest each time I got through all ten exercises. I won't say that it was fun, but I think it was definitely effective - I was huffing and puffing!
By the way, does anyone else hate box jumps? I feel like I'm going to trip and fall, so I'm terrified with each jump (and I definitely have fallen in the past!). My step at home is about equal to a step at SWAT with two or three bricks underneath it, which is not as bad as jumping onto the huge tires behind SWAT, which Marta has made us do more than once. I force myself to do them because I hate them so much, but I never seem to gain confidence!!!
Sunday, September 22, 2013
Exercise Checklist
As I mentioned in my last post, I'm trying to focus more on strength training than on cardio. As I also mentioned, I'm trying to figure out how to fit in my workouts while dealing with an ever-busier schedule (since I last posted, we agreed to let Braeden join his friend's flag football team, which means one more practice and one more game per week). I am having a hard time organizing my workout schedule, often because I'm too tired in the morning to get up and exercise (I promise, it's not usually because I've stayed up too late watching TV or something; most nights, we put ourselves to bed right after we turn out the kids' lights!).
I decided to develop a checklist (see below), which I can print off each week to help me keep track of what I want to do. I am going to adjust it after a few weeks if I feel it's too little or too much. This is easier for me to handle mentally than a set workout schedule; this way, there is more flexibility if I miss a planned workout (whether because I slept in or because I have another commitment or because I just decided I wanted to play with the kids instead of going to the gym).
*****************************************************************************************************
WEEK OF:________________________________
_____ arms/shoulders workout
_____back/chest workout
_____legs workout
_____CXWORX
_____Pump class
_____HIIT workout
_____circuit workout
_____30 minutes walking – first time
_____30 minutes walking – second time
_____30 minutes walking – third time
_____free choice (Attack, Step, running, etc.)
I decided to develop a checklist (see below), which I can print off each week to help me keep track of what I want to do. I am going to adjust it after a few weeks if I feel it's too little or too much. This is easier for me to handle mentally than a set workout schedule; this way, there is more flexibility if I miss a planned workout (whether because I slept in or because I have another commitment or because I just decided I wanted to play with the kids instead of going to the gym).
*****************************************************************************************************
WEEK OF:________________________________
_____ arms/shoulders workout
_____back/chest workout
_____legs workout
_____CXWORX
_____Pump class
_____HIIT workout
_____circuit workout
_____30 minutes walking – first time
_____30 minutes walking – second time
_____30 minutes walking – third time
_____free choice (Attack, Step, running, etc.)
Sunday, September 15, 2013
Gathering Strength
Woah. That back-to-school stuff hit us hard! I've been super exhausted and stressed (a lot of it is positive stress - I really do enjoy my job! - but still, stress), my own kids are still adjusting to the new schedule (somebody has a meltdown every night - it's nice that they seem to be taking turns), and balancing homework / social life / exercise / lessons / meetings / cooking is, as for you, I'm sure, a balancing act.
These past few weeks, I've been focusing less on cardio and really working on strength training. I try to do at least one Pump and two CXWORX classes a week, along with three intense strenghth workouts per week, each focusing on a different area (legs, back/chest, and arms/shoulders). Why? Well, basically, my injuries. I've had to give up running pretty much completely; my hip / knee / and back flare up within a few tenths of a mile.
I'm not as comfortable out on the weight floor as I am on the cardio machines or in the classes, but I'm getting more and more used to it. Basically, I stick to the same exercises week after week, increasing the amount of weight I lift when I feel I can. I move quickly from one exercise to the next, trying to keep my heart rate up while I'm lifting. When I do cardio, it's short, intense workouts of about twenty minutes (kind of like HIIT classes, but not as intense simply because I don't push myself as hard as the instructors push me...I'm working on that!).
I do notice a difference when I'm in Pump. I'm able to lift 40 lbs on each side during the squat track, and I've increased my weight in other tracks too. It feels good!! Now, if I could just be consistent with the healthy eating and portion control, I bet I could take some inches off, not just increase strength!
These past few weeks, I've been focusing less on cardio and really working on strength training. I try to do at least one Pump and two CXWORX classes a week, along with three intense strenghth workouts per week, each focusing on a different area (legs, back/chest, and arms/shoulders). Why? Well, basically, my injuries. I've had to give up running pretty much completely; my hip / knee / and back flare up within a few tenths of a mile.
I'm not as comfortable out on the weight floor as I am on the cardio machines or in the classes, but I'm getting more and more used to it. Basically, I stick to the same exercises week after week, increasing the amount of weight I lift when I feel I can. I move quickly from one exercise to the next, trying to keep my heart rate up while I'm lifting. When I do cardio, it's short, intense workouts of about twenty minutes (kind of like HIIT classes, but not as intense simply because I don't push myself as hard as the instructors push me...I'm working on that!).
I do notice a difference when I'm in Pump. I'm able to lift 40 lbs on each side during the squat track, and I've increased my weight in other tracks too. It feels good!! Now, if I could just be consistent with the healthy eating and portion control, I bet I could take some inches off, not just increase strength!
Tuesday, September 3, 2013
FEATURED MEMBER: Tim
This week's Featured Member is Tim. I'm sure you've seen him around - he's so tall, he's hard to miss. He's been a member for a long time, but until recently, I'd never seen him in the Les Mills classes. I was really interested in what would lead a guy who's usually out on the weight floor to start trying Step and Attack and RPM - read below for the answer!
Tell us a little about yourself.
Well, I tried to get Julie to fill in this section for me with some exciting story, but she declined my offer. So here is my exciting story. I have been a member of SWAT for about 8 years. Normally you only see me on the weight floor, but recently I have been seen taking the classes at SWAT as well. Multiple sports injuries have altered my workouts over the years causing a decrease in cardio activity. About a month ago, I decided to use the Les Mills classes as a jump start to get over some of these bumps in the road. After about two weeks, I noticed a major difference in the conditioning of my entire body. Can’t wait to see what is to come after taking the classes for an extended period of time.
What is your usual weekly workout routine?
Daily workouts usually include taking one of the classes offered at SWAT along with some strength training on the gym floor. Between the weight lifting and classes you can catch me at the gym almost every day.
What are your go-to snacks and meals?
One of my favorite snacks is sliced avocado and mango. There is more to the recipe but I never make it past slicing them up before eating them all. As for meals, I love to cook so there are too many good meals to pick from. The normal basics in all the meals are quinoa, aduki beans, and kale.
How do you balance being active with the demands of your daily life?
These past couple years I have been working extremely longs days during the week and putting in extra time on the weekends. The only time I could find to work out was the late evenings. However, I have been fortunate this summer to have more of a normal schedule which has allowed me to work out at earlier times in the day. Hopefully my schedule stays more like this in the future so I can continue to participate in classes at SWAT.
What is a fitness or healthy living goal you have for yourself?
I would have to say running another marathon would be one of my top fitness goals. I enjoy the mental as well as the physical challenge involved with the training and the race itself.
What do you like about being a member at SWAT?
SWAT has something for everyone no matter what your fitness level is. Between the weights, classes, cardio equipment, and CrossFit type equipment, SWAT offers more than the average gym.
What is your favorite class at SWAT? Why?
This question could get me in trouble with the instructors or member in my next class… ha ha. So basically all the classes are my favorite! One of the first classes I ever took was Body Combat and I loved it. When that was the only class I took, it was my favorite. However, now that I have tried all the classes, picking one favorite would be impossible. Each class offers something different that I enjoy, and all the classes push your body to new heights. I have had a blast participating in each class and will continue taking them all in the future. Special shout out to all the instructors – their hard work is very much appreciated.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
My fitness inspiration comes from my sister, Deanna Huff. Her rollercoaster life story has changed my own life forever. There are no more excuses to not being active after seeing what she has gone through. Through multiple kidney transplants, years on dialysis, endless trips to Mayo Clinic (MN) while living in Alaska, nothing ever slowed her down. She continued spending endless hours and days enjoying her love for the outdoors and being active. If she wasn’t in the hospital you would find her outside mountain biking, hiking, skiing and running. It didn’t matter if there were tubes sticking out of her body, she just always found a way to be doing what she loves. Although still having to monitor her body carefully, she continues to push her body to its limits. These past few years, she has competed in multiple races, from 5ks to half marathons run and most recently finished her first 50K. Maybe if I’m lucky, my next marathon would be with her running beside me.
Anything else you'd like to say?
I enjoy reading inspiring and motivational stories and wanted to share one of my favorite quotes right now:
"Life is not about waiting for the storm to pass, it's about learning how to dance in the rain."
-Vivian Greene
Well, I tried to get Julie to fill in this section for me with some exciting story, but she declined my offer. So here is my exciting story. I have been a member of SWAT for about 8 years. Normally you only see me on the weight floor, but recently I have been seen taking the classes at SWAT as well. Multiple sports injuries have altered my workouts over the years causing a decrease in cardio activity. About a month ago, I decided to use the Les Mills classes as a jump start to get over some of these bumps in the road. After about two weeks, I noticed a major difference in the conditioning of my entire body. Can’t wait to see what is to come after taking the classes for an extended period of time.
What is your usual weekly workout routine?
Daily workouts usually include taking one of the classes offered at SWAT along with some strength training on the gym floor. Between the weight lifting and classes you can catch me at the gym almost every day.
What are your go-to snacks and meals?
One of my favorite snacks is sliced avocado and mango. There is more to the recipe but I never make it past slicing them up before eating them all. As for meals, I love to cook so there are too many good meals to pick from. The normal basics in all the meals are quinoa, aduki beans, and kale.
How do you balance being active with the demands of your daily life?
These past couple years I have been working extremely longs days during the week and putting in extra time on the weekends. The only time I could find to work out was the late evenings. However, I have been fortunate this summer to have more of a normal schedule which has allowed me to work out at earlier times in the day. Hopefully my schedule stays more like this in the future so I can continue to participate in classes at SWAT.
What is a fitness or healthy living goal you have for yourself?
I would have to say running another marathon would be one of my top fitness goals. I enjoy the mental as well as the physical challenge involved with the training and the race itself.
What do you like about being a member at SWAT?
SWAT has something for everyone no matter what your fitness level is. Between the weights, classes, cardio equipment, and CrossFit type equipment, SWAT offers more than the average gym.
What is your favorite class at SWAT? Why?
This question could get me in trouble with the instructors or member in my next class… ha ha. So basically all the classes are my favorite! One of the first classes I ever took was Body Combat and I loved it. When that was the only class I took, it was my favorite. However, now that I have tried all the classes, picking one favorite would be impossible. Each class offers something different that I enjoy, and all the classes push your body to new heights. I have had a blast participating in each class and will continue taking them all in the future. Special shout out to all the instructors – their hard work is very much appreciated.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
My fitness inspiration comes from my sister, Deanna Huff. Her rollercoaster life story has changed my own life forever. There are no more excuses to not being active after seeing what she has gone through. Through multiple kidney transplants, years on dialysis, endless trips to Mayo Clinic (MN) while living in Alaska, nothing ever slowed her down. She continued spending endless hours and days enjoying her love for the outdoors and being active. If she wasn’t in the hospital you would find her outside mountain biking, hiking, skiing and running. It didn’t matter if there were tubes sticking out of her body, she just always found a way to be doing what she loves. Although still having to monitor her body carefully, she continues to push her body to its limits. These past few years, she has competed in multiple races, from 5ks to half marathons run and most recently finished her first 50K. Maybe if I’m lucky, my next marathon would be with her running beside me.
Anything else you'd like to say?
I enjoy reading inspiring and motivational stories and wanted to share one of my favorite quotes right now:
"Life is not about waiting for the storm to pass, it's about learning how to dance in the rain."
-Vivian Greene
Thursday, August 22, 2013
Back to Life, Back to Reality
Sigh. Back to work. I love my job, but this has been a fantastic summer of fun, relaxation, family time, friend time, reading, and playing. We planted our first garden, went to various beaches, went canoeing, got a dog, rode bikes, and had a nice little family getaway. Braeden and I made it most of the way through "Harry Potter and the Order of the Phoenix," the longest book in the series (and thank you, Emma, for providing me an example of a Scottish accent for when I do Professor McGonagall's voice).
One thing I will really miss about summer vacation is the time it grants me to exercise on a different schedule. During the school year, I try to get workouts in at 5:30 am so my evenings are free to spend with my family (don't picture us having many quiet evenings at home; we are often running around to sports practices, rehearsals, lessons, and play dates). I love taking the 9:15classes; my body is awake and ready to work hard. I took 5:30 am Attack Tuesday, and I felt sluggish and sore. HIIT class this morning was a little better; since it started at 5:45, I had time to warm up.
Once the students return, I will appreciate the routine of each day; that structure really helps me stay better on track with when, what, and how much I eat. My "witching hour" when it comes to food is around 4 pm. I'm so hungry right around then that I just derail by overeating (and usually, I'm not overeating cucumbers and carrot sticks!). My plan is to have veggies and fruit cut up and ready for me to grab when I come home, or, if possible, to eat an early dinner.
For this week and next week, however, we are sitting through eight days of seven-hour professional development sessions. Thus far, the information has been extremely valuable and interesting, but even so, sitting through lectures for that long each day can be mind numbing! We are teachers; we are used to being up and around all day! The district has graciously provided us with food to keep us happy: coffee, baked goods, and fruit in the morning (and more at our mid-morning break); a buffet for lunch (lasagna/salad/chicken/desserts the first day, wings/macaroni and cheese/pork sliders/potato salad/dessert the second day), cookies and potato chips for an afternoon snack, and cans of pop available all day long.
Talk about diet derailment! I have come prepared each day, my bag packed with fruit, veggies, and grilled chicken. Just so I don't feel completely deprived, I have coffee with one of those yummy flavored creamers in the morning and fruit from the lunch buffet. I get my workout in before work, and in the evenings, the boys and I ride bikes or walk the dog.
Wish me luck as I return to the real world, and I wish the same to all my teacher friends.
One thing I will really miss about summer vacation is the time it grants me to exercise on a different schedule. During the school year, I try to get workouts in at 5:30 am so my evenings are free to spend with my family (don't picture us having many quiet evenings at home; we are often running around to sports practices, rehearsals, lessons, and play dates). I love taking the 9:15classes; my body is awake and ready to work hard. I took 5:30 am Attack Tuesday, and I felt sluggish and sore. HIIT class this morning was a little better; since it started at 5:45, I had time to warm up.
Once the students return, I will appreciate the routine of each day; that structure really helps me stay better on track with when, what, and how much I eat. My "witching hour" when it comes to food is around 4 pm. I'm so hungry right around then that I just derail by overeating (and usually, I'm not overeating cucumbers and carrot sticks!). My plan is to have veggies and fruit cut up and ready for me to grab when I come home, or, if possible, to eat an early dinner.
For this week and next week, however, we are sitting through eight days of seven-hour professional development sessions. Thus far, the information has been extremely valuable and interesting, but even so, sitting through lectures for that long each day can be mind numbing! We are teachers; we are used to being up and around all day! The district has graciously provided us with food to keep us happy: coffee, baked goods, and fruit in the morning (and more at our mid-morning break); a buffet for lunch (lasagna/salad/chicken/desserts the first day, wings/macaroni and cheese/pork sliders/potato salad/dessert the second day), cookies and potato chips for an afternoon snack, and cans of pop available all day long.
Talk about diet derailment! I have come prepared each day, my bag packed with fruit, veggies, and grilled chicken. Just so I don't feel completely deprived, I have coffee with one of those yummy flavored creamers in the morning and fruit from the lunch buffet. I get my workout in before work, and in the evenings, the boys and I ride bikes or walk the dog.
Wish me luck as I return to the real world, and I wish the same to all my teacher friends.
Monday, August 12, 2013
Careful, there...
Just a word of caution: doing a Tabata workout of sprint intervals on the treadmill is scary. I had it set at 8.0 mph the first set and 9.0 the second.
My observations:
1. It is terrifying to jump on at that speed
2. I don't understand how fast people possibly run at those speeds all the time!
3. If you see me doing this workout and I fly off the treadmill, please know ahead of time that my pride is hurt worse than the rest of me. Just avert your eyes, keep calm, and carry on. ;-)
My observations:
1. It is terrifying to jump on at that speed
2. I don't understand how fast people possibly run at those speeds all the time!
3. If you see me doing this workout and I fly off the treadmill, please know ahead of time that my pride is hurt worse than the rest of me. Just avert your eyes, keep calm, and carry on. ;-)
Tuesday, August 6, 2013
FEATURED MEMBER: Lynn
I've been meaning to ask Lynn to be a Featured Member for at least a year, and I finally got the chance to do so. You can often spot her at evening Pump and Step classes, and she seems to smile through the whole class even though she's working really hard. She's a friendly face and enthusiastic member - exactly the kind of person who motivates others to keep returning to classes!
Tell us a little about yourself.
I am married to my wonderful husband John and have 3 adult stepchildren. I work full time so the gym is great for stress release. During the summer my husband and I like to go on long bike rides whenever we get the chance.
What is your usual weekly workout routine?
I do Step three times a week, Pump twice a week and CX twice a week. I would love to do Combat, but it doesn't fit into my schedule. I also want to add yoga Thursday evening, but cannot always stay after Pump, and cannot stay the entire hour at this point. I am hoping to find more time in the fall to fit that into my schedule.
What are your go-to snacks and meals?
Nuts are something that I will eat when I start getting hungry, but don't have time for a meal. They are great to help fill me just enough so that I don't overeat when it is time for lunch or dinner. We don't have much time to cook meals during the week so we eat a lot of salad, fruits and vegetables. Sounds like I am so disciplined right? Well, I have my weaknesses too and have to try to stay away from sweets. Once I start on a bag of Skittles, I have a hard time stopping.
How do you balance being active with the demands of your daily life?
Fortunately, I am able to leave work at 5 so I can make it to the gym for the 5:30 classes. My husband works late most nights so we still get home around the same time.
What is a fitness or healthy living goal you have for yourself?
My ultimate goal is to keep working to stay fit and healthy even as I get older. I definitely want to find the time to make some healthy meals and do better with my nutrition.
What do you like about being a member at SWAT?
I love the positive energy of SWAT. I feel so fortunate to be around people who are serious about health and fitness and enjoy sharing that with others.
What is your favorite class at SWAT? Why?
It is hard to pick favorites, but Step is my first love. I was so scared to try step when I first joined the gym because I am (was) terribly uncoordinated. The first few classes just emphasized how right I was about the coordination deficit! By some miracle, I had the drive to stick with it and keep trying. Now it is a class that I will do almost anything to not miss. Marta always says that it challenges your body and your mind. That is so true and both of those things are necessary for staying fit and healthy. CX is a very close second to Step for me. It only fits my schedule twice a week and I wish I could do more.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
There isn't just one person. I love all of the instructors at SWAT. They have such a passion for fitness and enjoy bringing out the athlete in all of us. I am also inspired by all of the other members as well. Seeing them working so hard all around me motivates me to work harder.
Anything else you'd like to say?
As I mentioned about starting Step, I was a disaster - with a capital D! I strongly encourage people to do the group fitness classes, even if they feel they aren't coordinated enough or fit enough. If you stick with it, you will achieve a level of coordination, balance, fitness and strength that is so worth the effort, and the initial embarrassment! :)
Tell us a little about yourself.
I am married to my wonderful husband John and have 3 adult stepchildren. I work full time so the gym is great for stress release. During the summer my husband and I like to go on long bike rides whenever we get the chance.
What is your usual weekly workout routine?
I do Step three times a week, Pump twice a week and CX twice a week. I would love to do Combat, but it doesn't fit into my schedule. I also want to add yoga Thursday evening, but cannot always stay after Pump, and cannot stay the entire hour at this point. I am hoping to find more time in the fall to fit that into my schedule.
What are your go-to snacks and meals?
Nuts are something that I will eat when I start getting hungry, but don't have time for a meal. They are great to help fill me just enough so that I don't overeat when it is time for lunch or dinner. We don't have much time to cook meals during the week so we eat a lot of salad, fruits and vegetables. Sounds like I am so disciplined right? Well, I have my weaknesses too and have to try to stay away from sweets. Once I start on a bag of Skittles, I have a hard time stopping.
How do you balance being active with the demands of your daily life?
Fortunately, I am able to leave work at 5 so I can make it to the gym for the 5:30 classes. My husband works late most nights so we still get home around the same time.
What is a fitness or healthy living goal you have for yourself?
My ultimate goal is to keep working to stay fit and healthy even as I get older. I definitely want to find the time to make some healthy meals and do better with my nutrition.
What do you like about being a member at SWAT?
I love the positive energy of SWAT. I feel so fortunate to be around people who are serious about health and fitness and enjoy sharing that with others.
What is your favorite class at SWAT? Why?
It is hard to pick favorites, but Step is my first love. I was so scared to try step when I first joined the gym because I am (was) terribly uncoordinated. The first few classes just emphasized how right I was about the coordination deficit! By some miracle, I had the drive to stick with it and keep trying. Now it is a class that I will do almost anything to not miss. Marta always says that it challenges your body and your mind. That is so true and both of those things are necessary for staying fit and healthy. CX is a very close second to Step for me. It only fits my schedule twice a week and I wish I could do more.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
There isn't just one person. I love all of the instructors at SWAT. They have such a passion for fitness and enjoy bringing out the athlete in all of us. I am also inspired by all of the other members as well. Seeing them working so hard all around me motivates me to work harder.
Anything else you'd like to say?
As I mentioned about starting Step, I was a disaster - with a capital D! I strongly encourage people to do the group fitness classes, even if they feel they aren't coordinated enough or fit enough. If you stick with it, you will achieve a level of coordination, balance, fitness and strength that is so worth the effort, and the initial embarrassment! :)
Monday, August 5, 2013
Trying Tabata
In a blog post a couple weeks ago, I had talked about how I didn't have much time to exercise so I did my own HIIT workout. The same thing happened today, so I decided to give Tabata a try.
What's Tabata, you ask? Click here for a great article explaining it in depth (and a couple really helpful videos). Basically, it's a form of HIIT that has really caught on lately, and after trying it, I can see why. It's easy to fit in a Tabata workout (well, easy as far as the amount of time required, NOT as far as the work!), and you still feel like you accomplished something even though you didn't spend a ton of time.
In Tabata, you are doing a 4-minute cardio round, alternating 20 seconds of work with 10 seconds of rest for 8 total sets. You can do as many or as few of the 4-minute rounds as you want or have time for, and you rest for 4 minutes in between each one. I guarantee you, even if you just have time for one, if you work at your highest intensity, you will improve your fitness level! After my first round, I was definitely breathless and sweaty.
In researching, I've found a couple different ways of doing it. Some people stick with one exercise for all 8 sets within the 4 minutes; some people pick 2 or 4 different exercises and switch with each 20 second interval. I chose the first method, meaning I did the same exercise for each round, then switched after my 4 minutes of rest. I really don't think it matters, unless you pick something so intense that you can't possibly do it for 8 20-second bursts in a row.
Today, I did 5 rounds of Tabata intervals:
*Round 1: plyometric lunges
*Round 2: jumping jacks, holding the ends of the big rope and slamming them down
with each jack
*Round 3: ski/tuck jumps side to side
*Round 4: hover planks (every other set, I'd lift the opposite arm and leg off the ground)
*Round 5: kick-backs on my hands and knees with a tube around my feet (glute exercise)
The beauty of Tabata is that you can do it with literally any exercise, whether it is pure cardio or uses weights. Some other ones I want to try are squat jumps, burpees, mountain climbers, sprints on the treadmill, box jumps, jump rope, kettle bell swings, Jacobs Ladder...the list could go on forever.
Another perk to Tabata is that the clock is your boss - you don't have to push yourself to do 1,000 reps; you just have to make it for 20 seconds! I downloaded a free app called IntervalTimer, and it was perfect. An alarm went off for every interval change, and I could still listen to my music while the app was running.
One more bonus: although I did 5 rounds in a row today, this could be a great way to incorporate short bursts of fitness into my work day without getting super sweaty or having to set aside a big chunk of time. My best friend is a police officer. She spends a lot of time cruising around in her patrol car, and with her 12+ hour shifts, she can't always fit in a long workout. I recommended this to her, and she was able to do a couple Tabata intervals a few times throughout her work day. Those of you with desk jobs, you could probably do this a couple times per day if you have a space available. My fellow teachers, this would be a great way to get your students up and moving without taking a ton of time.
My biggest advice would be to make sure your form doesn't suffer. I read somewhere that your goal should be to increase the number of reps you do for each 20-second interval, but I think having proper form and an engaged core is probably more important than that. I found that interval sets 4, 5, and 6 were the most difficult: my body was tired, my lungs were burning, and my mental dedication was waning.
What's Tabata, you ask? Click here for a great article explaining it in depth (and a couple really helpful videos). Basically, it's a form of HIIT that has really caught on lately, and after trying it, I can see why. It's easy to fit in a Tabata workout (well, easy as far as the amount of time required, NOT as far as the work!), and you still feel like you accomplished something even though you didn't spend a ton of time.
In Tabata, you are doing a 4-minute cardio round, alternating 20 seconds of work with 10 seconds of rest for 8 total sets. You can do as many or as few of the 4-minute rounds as you want or have time for, and you rest for 4 minutes in between each one. I guarantee you, even if you just have time for one, if you work at your highest intensity, you will improve your fitness level! After my first round, I was definitely breathless and sweaty.
In researching, I've found a couple different ways of doing it. Some people stick with one exercise for all 8 sets within the 4 minutes; some people pick 2 or 4 different exercises and switch with each 20 second interval. I chose the first method, meaning I did the same exercise for each round, then switched after my 4 minutes of rest. I really don't think it matters, unless you pick something so intense that you can't possibly do it for 8 20-second bursts in a row.
Today, I did 5 rounds of Tabata intervals:
*Round 1: plyometric lunges
*Round 2: jumping jacks, holding the ends of the big rope and slamming them down
with each jack
*Round 3: ski/tuck jumps side to side
*Round 4: hover planks (every other set, I'd lift the opposite arm and leg off the ground)
*Round 5: kick-backs on my hands and knees with a tube around my feet (glute exercise)
The beauty of Tabata is that you can do it with literally any exercise, whether it is pure cardio or uses weights. Some other ones I want to try are squat jumps, burpees, mountain climbers, sprints on the treadmill, box jumps, jump rope, kettle bell swings, Jacobs Ladder...the list could go on forever.
Another perk to Tabata is that the clock is your boss - you don't have to push yourself to do 1,000 reps; you just have to make it for 20 seconds! I downloaded a free app called IntervalTimer, and it was perfect. An alarm went off for every interval change, and I could still listen to my music while the app was running.
One more bonus: although I did 5 rounds in a row today, this could be a great way to incorporate short bursts of fitness into my work day without getting super sweaty or having to set aside a big chunk of time. My best friend is a police officer. She spends a lot of time cruising around in her patrol car, and with her 12+ hour shifts, she can't always fit in a long workout. I recommended this to her, and she was able to do a couple Tabata intervals a few times throughout her work day. Those of you with desk jobs, you could probably do this a couple times per day if you have a space available. My fellow teachers, this would be a great way to get your students up and moving without taking a ton of time.
My biggest advice would be to make sure your form doesn't suffer. I read somewhere that your goal should be to increase the number of reps you do for each 20-second interval, but I think having proper form and an engaged core is probably more important than that. I found that interval sets 4, 5, and 6 were the most difficult: my body was tired, my lungs were burning, and my mental dedication was waning.
Wednesday, July 24, 2013
Sayonara, Sister!
It is with tears in my eyes that I write this blog. Christen McCool, the amazing instructor (she is certified to teach Attack, Step, Pump, CXWORX, Flow, and RPM!), is leaving us. After three and a half years here, her family is off to Okinawa, Japan, where her Marine husband, Sean, will be stationed. Although they don't actually hit the road until August 1 (they're driving cross country back to their hometown in Washington state before they hop a plane across the ocean), Christen's last official class on the schedule is Pump tomorrow night (Thursday, 7/25) at 5:30 pm (she'll probably team teach a couple other classes before she actually leaves, but this is her last solo gig). Let's pack the house to say goodbye to her!
I can't say enough good things about Christen. As an instructor, she has inspired me so much. She always seems to say exactly what I need to hear, whether it's about form, technique, or just finding the motivation to complete another rep. Sometimes she sings along to the music while she teaches, and although she denies it, she has an awesome voice that I love to hear (and, by the way, I'm a choir teacher - so I'm right and she's wrong!). She remains positive and "in the essence" of each class. She is flawless in knowing her choreography, and her overall abilities as a teacher are amazing.
As an athlete, she is just as inspiring as she is as an instructor. Running is her first love, I think, and she is an amazing racer. The first time she did a marathon (the inaugural Kalamazoo one in 2011), she was the 6th female overall! She always places in the top in shorter races, and although she must be working incredibly hard, she runs lightly on her toes and with a smile on her face (earning her the nickname "Twinkle Toes"). She also got into doing triathlons while she was here, and she managed to place in those, too!
As a friend, what can I say... we click! She's a kindred spirit, a sister from another mister. We are both teachers, we have many common interests, we have similar parenting styles, and we share a lot of the same opinions (even on tough stuff, like religion and politics!). Our husbands and children are friends (in fact, her kids are at my house as I write this, and I'm going to miss the noisy chaos that comes when they're all together!). Over our whole friendship, she has inspired me to be better, as an athlete, in my eating, in the way I interact with others, and, most importantly, in the way I view myself. I know I wouldn't be this sad about her leaving if we weren't such great friends, so in that, I am lucky.
Christen, thanks for all you have done for our SWAT community. When it's time for Sean to be transferred again in a few years, put in a request to come back here, okay?
 |
| I wish I could take credit for this little collage, but it was a friend of hers in Kalamazoo Area runners who posted it. I think this about sums it up! |
As an athlete, she is just as inspiring as she is as an instructor. Running is her first love, I think, and she is an amazing racer. The first time she did a marathon (the inaugural Kalamazoo one in 2011), she was the 6th female overall! She always places in the top in shorter races, and although she must be working incredibly hard, she runs lightly on her toes and with a smile on her face (earning her the nickname "Twinkle Toes"). She also got into doing triathlons while she was here, and she managed to place in those, too!
As a friend, what can I say... we click! She's a kindred spirit, a sister from another mister. We are both teachers, we have many common interests, we have similar parenting styles, and we share a lot of the same opinions (even on tough stuff, like religion and politics!). Our husbands and children are friends (in fact, her kids are at my house as I write this, and I'm going to miss the noisy chaos that comes when they're all together!). Over our whole friendship, she has inspired me to be better, as an athlete, in my eating, in the way I interact with others, and, most importantly, in the way I view myself. I know I wouldn't be this sad about her leaving if we weren't such great friends, so in that, I am lucky.
Christen, thanks for all you have done for our SWAT community. When it's time for Sean to be transferred again in a few years, put in a request to come back here, okay?
Monday, July 22, 2013
Today's HIIT
I didn't have much time to work out this morning, so I decided I'd do a 5-minute warmup on the elliptical, then I'd head to the HIIT room and do just a few different exercises. I was honestly dreading it; I don't know if it's worse to have a trainer pushing you in HIIT class or to have to push yourself. Anyway, I was good and sweaty when it was done, and I really only spent about 15-20 minutes in the HIIT room. Here is what I did:
15 squat jumps on the TRX
15 20-lb kettlebell swings
(3 rounds of the above, no rest in between)
15 standing mountain climbers (1 rep equals both sides, not just one leg)
15 reps of sitting on the exercise ball, touching the kettlebell side to side (oblique workout)
(3 rounds of the above, no rest in between)
15 reps holding a 45-weight plate in one arm (by my side), other hand by my head, small bend sideways
15 pushups on the TRX
1 round of the peak of track 9 from Body Attack class (20 tuck jumps, broken up into groups of 4, with running forward and backward in between, followed by 32 jumping jacks)
(3 rounds of the above...DEFINITELY rested in between, since that Attack combo makes me feel like I'm going to puke!)
1 set of 50 mountain climbers on the floor (counting 1 each time both legs completed a climb, not just when one leg did it)
(2 rounds of the above)
15 squat jumps on the TRX
15 20-lb kettlebell swings
(3 rounds of the above, no rest in between)
15 standing mountain climbers (1 rep equals both sides, not just one leg)
15 reps of sitting on the exercise ball, touching the kettlebell side to side (oblique workout)
(3 rounds of the above, no rest in between)
15 reps holding a 45-weight plate in one arm (by my side), other hand by my head, small bend sideways
15 pushups on the TRX
1 round of the peak of track 9 from Body Attack class (20 tuck jumps, broken up into groups of 4, with running forward and backward in between, followed by 32 jumping jacks)
(3 rounds of the above...DEFINITELY rested in between, since that Attack combo makes me feel like I'm going to puke!)
1 set of 50 mountain climbers on the floor (counting 1 each time both legs completed a climb, not just when one leg did it)
(2 rounds of the above)
Thursday, July 18, 2013
JOIN US: Wildcat Road and Trail 5K
Sunday, July 14, 2013
Good Times
If you weren't able to make any of the big Launch event this past Saturday, you definitely missed out! It was a great event, one that a lot of people put a lot of hard work into, and it turned out to be super fun.
There were a lot of brave, tenacious souls participating in the Launch challenge (which was to do every class from 7 am - 1 pm), and I was definitely not one of them. I walked from my house in the morning and arrived during Zumba, the second class of the day; I have to say that it looked awesome to see a ton of people exercising together in the parking lot!
The three classes I took were Pump, CXWORX, and Attack; Asa (my hubby) did those in addition to Step and Vive. Emma has been saying for weeks how great the new music is in all the releases, and she was definitely right! The choreography was awesome, too.
In Pump, I really liked the tricep and chest tracks. The chest track has a new move, pec flies, which has always been one of my favorite things to do when I'm lifting on my own. In CX, there was some really difficult stuff in track 2 (the hover/plank track). Attack, which is always my favorite, has great music and is probably one of the hardest releases ever (the plyo track has burpees going into tuck jumps, and the peak track has lots and lots of tuck jumps!). I felt like I was going to puke, both a combination of the difficulty of the release and the fact that it was about 85 degrees outside.
Other than the new releases, there was lots of other fun stuff going on. My kiddos loved the bounce house and the dunk tank (special shout out to all the SWAT staff people who braved the tank...they definitely got soaked). There were various vendors, 103.3 was there, and overall, it was a success! Thanks, SWAT!!!
There were a lot of brave, tenacious souls participating in the Launch challenge (which was to do every class from 7 am - 1 pm), and I was definitely not one of them. I walked from my house in the morning and arrived during Zumba, the second class of the day; I have to say that it looked awesome to see a ton of people exercising together in the parking lot!
The three classes I took were Pump, CXWORX, and Attack; Asa (my hubby) did those in addition to Step and Vive. Emma has been saying for weeks how great the new music is in all the releases, and she was definitely right! The choreography was awesome, too.
In Pump, I really liked the tricep and chest tracks. The chest track has a new move, pec flies, which has always been one of my favorite things to do when I'm lifting on my own. In CX, there was some really difficult stuff in track 2 (the hover/plank track). Attack, which is always my favorite, has great music and is probably one of the hardest releases ever (the plyo track has burpees going into tuck jumps, and the peak track has lots and lots of tuck jumps!). I felt like I was going to puke, both a combination of the difficulty of the release and the fact that it was about 85 degrees outside.
Other than the new releases, there was lots of other fun stuff going on. My kiddos loved the bounce house and the dunk tank (special shout out to all the SWAT staff people who braved the tank...they definitely got soaked). There were various vendors, 103.3 was there, and overall, it was a success! Thanks, SWAT!!!
Wednesday, July 10, 2013
Metabolic Effect
My friend Megan gave me the book The Metabolic Effect Diet a few months ago, and it has been really eye-opening. Ever since I had my RMR (resting metabolic rate) tested a little over a year ago and was told I have a pretty low RMR (I burn only 1,302 calories at rest per day), I have considered myself metabolically damaged. I need to figure out how to speed up my metabolism and still burn fat and lose weight without doing any more damage (which is what traditional restriction of calories does).
Besides reading the book, I've been reading articles on their website. The style of the writers is open, friendly, and real. I also "liked" their Facebook page, and I've found that to be the most helpful. Once or twice in my daily newsfeed are reminders from the Metabolic Effect people to keep being my own metabolic detective and find out what works for me.
The basic premise of the Metabolic Effect (ME) diet is this: traditional calorie in/calorie out weight management approaches do not necessarily encourage fat loss, though they may lead to weight loss (usually in the form of breaking down muscle). Instead, we should be approaching fat burning and muscle building from a hormonal perspective based on our individual metabolic type. People who restrict calories alone, without determining which foods are right for their metabolic type first, often spend hours burning calories doing moderate intensity exercise while at the same time restricting calories severely, thus creating a muscle breakdown and a metabolic slow-down that can be permanent (and can also lead to almost irresistable cravings for the exact foods that will lead to fat gain!). The ME people encourage lean proteins, low-sugar fruits, and lots of low-starch veggies...common sense, right? These foods create a hormonal response that helps you burn fat instead of muscle. They also encourage short duration, high intensity exercise (think HIIT and weight-lifting instead of 45 minutes on the elliptical machine!) that makes you work in your anaerobic zone and build muscle, paired with 30-60 minutes of low-intensity, aerobic exercise (i.e., WALKING briskly) per day. This is almost exactly what I was told to do when I had my EMA (Exercise Metabolic Assessment) done last year!!!
The ME people also stress the importance of getting enough sleep. In both the book and in the Facebook posts, they will ask you, what is more important to you: watching your TV shows or getting enough sleep? Here is a Facebook post from yesterday:
"I can improve your mood, burn fat, and slow the aging process. I also lower leptin,
insulin, and cortisol levels while also elevating hormones such as HGH and testosterone.
Think of me like a hormonal reset button for your body. I may not have any calories,
but I can greatly impact your fat loss efforts and your over all health. What am I?"
The answer, of course, was sleep!!
This is my favorite article on the ME website. Excerpts like this one speak the truth:
"Too often people simply say “i am eating right” and they don’t realize this simple fact: if you are not getting results then you are not eating right. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you and you are going to have to take it to the next level. This is just the way it is. Your metabolic formula is different from everyone else and you need to stop being the dieter and start being the fat loss detective. We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be. The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results NOT the place you are comfortable with. "
I'm still (as always) having a hard time totally adopting this lifestyle because, with what I've done to my metabolism with all the past calorie restriction and eating the wrong foods for me, it really is going to be a tough road! I have to take it hour by hour sometimes, and sometimes, I lose the fight to my cravings. I still feel like I'm just eating too much, and not necessarily too much of the right foods for me. However, the good thing about the Metabolic Effect lifestyle is that it is a meal by meal approach - if you fall off the wagon for one meal, then you just make the right choices the next one. You haven't totally ruined anything (which is how I always felt when I was restricting my calories and went over even by 50!).
Besides reading the book, I've been reading articles on their website. The style of the writers is open, friendly, and real. I also "liked" their Facebook page, and I've found that to be the most helpful. Once or twice in my daily newsfeed are reminders from the Metabolic Effect people to keep being my own metabolic detective and find out what works for me.
The basic premise of the Metabolic Effect (ME) diet is this: traditional calorie in/calorie out weight management approaches do not necessarily encourage fat loss, though they may lead to weight loss (usually in the form of breaking down muscle). Instead, we should be approaching fat burning and muscle building from a hormonal perspective based on our individual metabolic type. People who restrict calories alone, without determining which foods are right for their metabolic type first, often spend hours burning calories doing moderate intensity exercise while at the same time restricting calories severely, thus creating a muscle breakdown and a metabolic slow-down that can be permanent (and can also lead to almost irresistable cravings for the exact foods that will lead to fat gain!). The ME people encourage lean proteins, low-sugar fruits, and lots of low-starch veggies...common sense, right? These foods create a hormonal response that helps you burn fat instead of muscle. They also encourage short duration, high intensity exercise (think HIIT and weight-lifting instead of 45 minutes on the elliptical machine!) that makes you work in your anaerobic zone and build muscle, paired with 30-60 minutes of low-intensity, aerobic exercise (i.e., WALKING briskly) per day. This is almost exactly what I was told to do when I had my EMA (Exercise Metabolic Assessment) done last year!!!
The ME people also stress the importance of getting enough sleep. In both the book and in the Facebook posts, they will ask you, what is more important to you: watching your TV shows or getting enough sleep? Here is a Facebook post from yesterday:
"I can improve your mood, burn fat, and slow the aging process. I also lower leptin,
insulin, and cortisol levels while also elevating hormones such as HGH and testosterone.
Think of me like a hormonal reset button for your body. I may not have any calories,
but I can greatly impact your fat loss efforts and your over all health. What am I?"
The answer, of course, was sleep!!
This is my favorite article on the ME website. Excerpts like this one speak the truth:
"Too often people simply say “i am eating right” and they don’t realize this simple fact: if you are not getting results then you are not eating right. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you and you are going to have to take it to the next level. This is just the way it is. Your metabolic formula is different from everyone else and you need to stop being the dieter and start being the fat loss detective. We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be. The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results NOT the place you are comfortable with. "
I'm still (as always) having a hard time totally adopting this lifestyle because, with what I've done to my metabolism with all the past calorie restriction and eating the wrong foods for me, it really is going to be a tough road! I have to take it hour by hour sometimes, and sometimes, I lose the fight to my cravings. I still feel like I'm just eating too much, and not necessarily too much of the right foods for me. However, the good thing about the Metabolic Effect lifestyle is that it is a meal by meal approach - if you fall off the wagon for one meal, then you just make the right choices the next one. You haven't totally ruined anything (which is how I always felt when I was restricting my calories and went over even by 50!).
Sunday, June 30, 2013
Treadmill Workout from Jill
When I asked for workout ideas in my most recent blog entry, Jill (trainer/instructor/SWAT owner!) handed me one the next day. I had a chance to try it on Friday, and it is definitely a great one! It was super tough - and I had even cut it in half because I was short on time (I did 2 repeats of each set instead of 4)!! I was definitely huffing and puffing, and I needed to pause the treadmill more than once to catch my breath so I could keep going. Jill said she had used this as part of her marathon training a couple years ago, and I can see how it would really build speed and endurance.
The first step is to decide on your base pace (indicated by "BP" from now on). Your BP should be a pace that is a quick walk, one where you can keep up a conversation and are pretty comfortable. I chose 4.0 MPH as my base pace. I thought that might be cheating because it's pretty slow, but I'm soooo glad I chose that!
Here is the workout:
*10 minute warm-up at BP
*4 repeats of the following:
-90 seconds at BP + 2 MPH with a 1.5 elevation
-30 seconts at BP + 2 MPH with 0 elevation
*2 minutes at BP
*4 repeats of the following:
-90 seconds at BP + 2.5 MPH with a 2.0 elevation
-30 seconts at BP + 2.5 MPH with 0 elevation
*2 minutes at SP
*4 repeats of the following:
-90 seconds at BP + 3 MPH with a 2.5 elevation
-30 seconts at BP + 3 MPH with 0 elevation
*2 minutes at BP
*3 repeats of the following:
-60 seconds at BP + 4 MPH with a 3.0 elevation
-60 seconds at BP with 0 elevation
The first step is to decide on your base pace (indicated by "BP" from now on). Your BP should be a pace that is a quick walk, one where you can keep up a conversation and are pretty comfortable. I chose 4.0 MPH as my base pace. I thought that might be cheating because it's pretty slow, but I'm soooo glad I chose that!
Here is the workout:
*10 minute warm-up at BP
*4 repeats of the following:
-90 seconds at BP + 2 MPH with a 1.5 elevation
-30 seconts at BP + 2 MPH with 0 elevation
*2 minutes at BP
*4 repeats of the following:
-90 seconds at BP + 2.5 MPH with a 2.0 elevation
-30 seconts at BP + 2.5 MPH with 0 elevation
*2 minutes at SP
*4 repeats of the following:
-90 seconds at BP + 3 MPH with a 2.5 elevation
-30 seconts at BP + 3 MPH with 0 elevation
*2 minutes at BP
*3 repeats of the following:
-60 seconds at BP + 4 MPH with a 3.0 elevation
-60 seconds at BP with 0 elevation
Tuesday, June 25, 2013
Workout Ideas?
If you're anything like me, you go to group fitness classes or pay extra for HIIT, kettlebell, or personal training sessions because, well, you just don't know what to do on your own. If I go to the gym without a plan, I end up on the elliptical for an hour, or chatting with people instead of working out, or wandering the gym floor, randomly doing an exercise here or there, without a solid idea of what I should be doing.
This morning, I did this workout given to me by Emma, which I've used a few times. I can't say it gets any easier or that I enjoy it more with each time I complete it, but I do huff and puff and leave red-faced and feeling like I've accomplished something!!
Does anyone else have any workout ideas - circuits, HIIT routines, etc. - that you would be willing to share? I know I can't be the only person who feels a little lost!
This morning, I did this workout given to me by Emma, which I've used a few times. I can't say it gets any easier or that I enjoy it more with each time I complete it, but I do huff and puff and leave red-faced and feeling like I've accomplished something!!
Does anyone else have any workout ideas - circuits, HIIT routines, etc. - that you would be willing to share? I know I can't be the only person who feels a little lost!
Thursday, June 20, 2013
Yummy Summer Recipe: Grilled Chicken Tenders with Cilantro Pesto
I tried a new recipe last night: Grilled Chicken Tenders with Cilantro Pesto (click on that link for the recipe).
It was definitely a hit with the kids and adults! The pesto is pushing the boundaries of what the kids will try, but they did at least try it (Braeden cut up the scallions and helped blend the pesto, so he wanted to try what he had helped to make). I served it with quinoa (cooked in chicken broth) and mixed veggies. Healthy dinners like this make me feel slightly less guilty about the increase in beer and ice cream in my diet during the summer.
Tips:
*I used two pounds of chicken tenders and doubled the marinade recipe so that I'd have leftover chicken for lunch the next day.
*Even if you double the amount of chicken, you do NOT need to double the amount of pesto you make; one batch will be plenty.
*Although I used the lower sodium soy sauce, the pesto still tasted salty to me (Asa said he didn't notice that). Next time, I may add more lime juice.
Tips:
*I used two pounds of chicken tenders and doubled the marinade recipe so that I'd have leftover chicken for lunch the next day.
*Even if you double the amount of chicken, you do NOT need to double the amount of pesto you make; one batch will be plenty.
*Although I used the lower sodium soy sauce, the pesto still tasted salty to me (Asa said he didn't notice that). Next time, I may add more lime juice.
Wednesday, June 19, 2013
In the Swing of Summer
Ah, summertime: that blissful time for teachers when we don't have to set an alarm. Life is lazier (well, mostly - Braeden's team is still in the dang Little League tournament and then he goes on to All Stars, so our evenings are consumed by baseball).
As far as exercising goes, I'm trying to get to the gym for the 9:15 classes. I'm so jealous of the people who get to go to 9:15 classes every day; by that time, my body is awake and ready to work hard (as opposed to when I go to the 5:30 am classes), and I'm not stressed out and needing to cook dinner and get ready for the next day (as opposed to when I go to the 5:30 pm classes after work). It's just so...nice!
In the past, I had noticed the class sizes dwindling in the summer. Yesterday, however, Pump was completely full. We ran out of bars - Jessica even gave hers up to the last class participant to walk in, and she taught holding plates! It's such a great feeling to have that much energy in the room. Attack today wasn't quite as full, but we still had a lot of people, and Jenny and Emma amped up the energy as usual.
I also love the "real" exercise that summer vacation brings: nature walks, kayaking (I have yet to try this with my kids; that's a goal for this summer!), swimming, outside play, mowing the lawn, weeding the garden, berry picking - all activities that aren't necessarily the butt-busting workouts we put ourselves through in the gym, but they still keep you moving (and let me tell you, my squat training came in handy while strawberry picking!).
Happy summer!
As far as exercising goes, I'm trying to get to the gym for the 9:15 classes. I'm so jealous of the people who get to go to 9:15 classes every day; by that time, my body is awake and ready to work hard (as opposed to when I go to the 5:30 am classes), and I'm not stressed out and needing to cook dinner and get ready for the next day (as opposed to when I go to the 5:30 pm classes after work). It's just so...nice!
In the past, I had noticed the class sizes dwindling in the summer. Yesterday, however, Pump was completely full. We ran out of bars - Jessica even gave hers up to the last class participant to walk in, and she taught holding plates! It's such a great feeling to have that much energy in the room. Attack today wasn't quite as full, but we still had a lot of people, and Jenny and Emma amped up the energy as usual.
I also love the "real" exercise that summer vacation brings: nature walks, kayaking (I have yet to try this with my kids; that's a goal for this summer!), swimming, outside play, mowing the lawn, weeding the garden, berry picking - all activities that aren't necessarily the butt-busting workouts we put ourselves through in the gym, but they still keep you moving (and let me tell you, my squat training came in handy while strawberry picking!).
Happy summer!
Tuesday, June 18, 2013
FEATURED MEMBER: Jim
This week's Featured Member is Jim. I have seen Jim in the front row of 5:30 am RPM classes many times, and I officially met him when we were in the same HIIT class.
What is your usual weekly workout routine?
What are your go-to snacks and meals?
How do you balance being active with the demands of your daily life?
What is a fitness or healthy living goal you have for yourself?
What do you like about being a member at SWAT?
What is your favorite class at SWAT?
Anything else you'd like to say?
Tell us a little about yourself.
I might be known a little better at SWAT as Jimmy rather than Jim.
I'm originally from Grand Rapids and graduated from Calvin College where I met my wife, Lorraine. We moved to Kalamazoo after we graduated and have four children (Jessalyn, Josiah, Micah and Isaac) ranging from 22 to 14. We currently live out towards Paw Paw so my wife can drive into St. Joseph where she owns a Christian Bookstore. It also allows us to be closer in the summer as we have a condo on Lake Michigan in St. Joseph too.
I am a CPA and currently the Managing Partner of the Jansen, Valk, Thompson, & Reahm accounting firm which I helped start 19 years ago. We recently built our own office building on Stadium Drive near Eighth street and so it's nice being so close to SWAT.
What is your usual weekly workout routine?
I'm an early morning class guy. Right now its 5:30 am RPM two days a week and 5:45 am HIIT two days a week.
What are your go-to snacks and meals?
Go to snacks are usually some sort of fruit.
How do you balance being active with the demands of your daily life?
The trick for me has been finding a routine and structure that works for me. The early morning classes work great for me as it doesn't affect my family life and I can head right to work after working out.
What is a fitness or healthy living goal you have for yourself?
A couple of years ago I was diagnosed with diabetes and so my main goal is stay in shape and keep my blood sugar in check. A regular workout plan is critical for me to stay healthy and prevent any of the typical diabetes issues.
What do you like about being a member at SWAT?
This is going to sound like a broken record, but it’s the classes and the people. I am not self-disciplined enough to set up a work-out routine and so I need the classes to instruct me. In addition, I've gained many new friends at SWAT and they all help keep me accountable. It's awesome.
What is your favorite class at SWAT?
That's a tough one. Probably RPM, but I am really enjoying HIIT too.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
You know there are so many inspirational people at SWAT that I see on a regular basis and am continually amazed at what they accomplish. I'm especially thankful to my wife for encouraging me to come up with an exercise plan and to my business partner, Deb Pellerito, for introducing me to the plan at SWAT and helping keep me accountable.
Anything else you'd like to say?
SWAT has become so much more than a Fitness club to me. It's part of my life and who I am now.
Monday, June 3, 2013
A Little Monday Morning Fun
I really enjoyed my HIIT class on Monday and Thursday mornings, but I dropped the ball on signing up for this session, and the class was full when I tried to join. Bummer. I didn't want to replace the rigor of HIIT with something like the elliptical machine, but I'm also not great at kicking my own butt.
Luckily, in the locker room yesterday, Emma happened to mention a workout that she and Megan have been doing (and if you know either of them, that should be enough to scare you - they are both hard core and super fit!). So, I tried it this morning, and it turned out to be a great substitute for HIIT class. Emma said it takes her and Megan just under half an hour; it took me 38 minutes (so that's my goal to beat the next time I try it!). Emma says to move quickly from one exercise to the next without stopping, but since I felt like I was going to puke a couple times, I definitely had to rest occasionally. Here it is:
100 jump ropes
60 box jumps (smallest box)
50 ten-pound medicine ball throws (squat down and throw ball over your head)
40 elbow to opposite knee (like a standing cross crawl)
30 burpees
20 leg presses (ninety lbs)
10 pushups
1 mile run on the treadmill
10 pushups
20 leg presses
30 burpees
40 elbow to opposite knee
50 ten-pound medicine ball throws
60 box jumps
100 jump ropes
Luckily, in the locker room yesterday, Emma happened to mention a workout that she and Megan have been doing (and if you know either of them, that should be enough to scare you - they are both hard core and super fit!). So, I tried it this morning, and it turned out to be a great substitute for HIIT class. Emma said it takes her and Megan just under half an hour; it took me 38 minutes (so that's my goal to beat the next time I try it!). Emma says to move quickly from one exercise to the next without stopping, but since I felt like I was going to puke a couple times, I definitely had to rest occasionally. Here it is:
100 jump ropes
60 box jumps (smallest box)
50 ten-pound medicine ball throws (squat down and throw ball over your head)
40 elbow to opposite knee (like a standing cross crawl)
30 burpees
20 leg presses (ninety lbs)
10 pushups
1 mile run on the treadmill
10 pushups
20 leg presses
30 burpees
40 elbow to opposite knee
50 ten-pound medicine ball throws
60 box jumps
100 jump ropes
Sunday, May 19, 2013
Ho Hum...
It has been a while since I last blogged. Honestly, it's because I feel like I'm boring these days... I go to my H.I.I.T.classes, I try to fit in Pump twice a week, I jog once in a while and that's about it. I haven't given up, but I also feel lost. Perhaps it is because the rest of life seems even busier than normal: it's baseball season for Braeden, I have performances coming up at work, etc.; I haven't really taken the time to think about what is next. Or maybe it's because I'm scared to set any goals. I started the year off strong with some pretty big goals (click here to read what they were - they're down at the bottom of the blog entry), and I failed to meet them. Asa says I just really don't believe deep down that I can succeed, and I think he's probably right. I need some "me time" to just refocus and decide what I really want to do/be!
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