Workout Wednesday: 12 Days of Christmas

Happy Workout Wednesday! I can’t believe we only have 4 days until Christmas. Luckily, I am pretty much done with shopping and starting Friday I get to enjoy some time with family. One of the hardest things during the holidays is to continue eating healthy and getting workouts in. During the holidays, however is the time you should be working out to control your stress level. Today, for Workout Wednesday, I am sharing a workout that you can do in your home in between wrapping those presents and prepping for the season. You do not need anything more than a set of dumbbells to complete this holiday themed workout.

Equipment Needed: Dumbbells
Directions: Complete 2-3 rounds of the exercises, top to bottom

12 Days of Christmas

12 bicep curls
11 shoulder presses
10 tricep dips
9 dumbbell lunges
8 dumbbell squats
7 bent rows
6 reverse crunches
5 side dips (each side)
4 straight leg crunches
3 pushups
2 mountain climbers
1 burpee

Added challenge: Complete this challenge as a add-on workout. Starting at 1 burpee, complete 1 burpee. Then complete 1 burpee + 2 mountain climbers. Move on to 1 burpee + 2 mountain climbers + 3 pushups until you have worked through the workout. 

Tell me: Have you completed all your Christmas shopping?

You Ate It, Negate It – Easter Candy

I’ll be back later today to share the recap of my weekend, including a day at the LA Arboretum but first one of the highlights of my weekend – Easter candy! I LOVE Easter candy more than any other holiday. Give me some Peeps or Reese’s Pieces Eggs and I’m a happy girl. However, a few Reese’s Pieces Eggs can easily become 20 in a matter of minutes. When I look at the calorie count of candy, it is surprising how much a small piece of candy can be. It definitely makes me try to limit how much I am eating or follow my candy consumption with a workout. Today I have a “You Ate It, Negate It” workout for some of the popular Easter candy that was probably consumed this weekend.

Easter Candy Workout

YOU ATE IT…
5 JELLY BEANS- 30 calories
10 JELLY BEANS- 60 calories
NEGATE IT…
5 JELLY BEANS- 15 pushups
10 JELLY BEANS- 6 running laps

YOU ATE IT…
1 PEEP- 28 calories
3 PEEPS- 98 calories
NEGATE IT…
1 PEEP-  20 Bicep Curls
3 PEEPS- 20 Squats, 20 Burpees and 25 Straight Leg Crunches

YOU ATE IT…
½ CADBURY EGG- 75 calories
1 CADBURY EGG- 150 calories
NEGATE IT…
½ CADBURY EGG- 3 Running Laps, 25 V-Ups
1 CADBURY EGG- 25 Jump Squats, 25 Mountain Climbers, 25 Jumping Jacks, 25 Burpees, 25 Crunches, 25 Tricep Dips and 25 Reverse Crunches

YOU ATE IT…
1 ROBIN EGG- 28 calories
4 ROBIN EGGS – 105 calories
NEGATE IT…
1 ROBIN EGG – 12 Bent Rows and 12 Iron Crosses
4 ROBIN EGGS – 20 Bicep Curls, 20 Hammer Curls and 20 Windshield Wipers

YOU ATE IT…
½ REESES PEANUT BUTTER EGG- 85 calories
1 REESES PEANUT BUTTER EGG – 170 calories
NEGATE IT…
½ REESES PEANUT BUTTER EGG – 3 Running Laps, 15 Shoulder Presses and 15 Chest Flys
1 REESES PEANUT BUTTER EGG – 25 Jump Ropes, 25 Ice Skaters, 25 Mountain Climbers, 25 Jumping Jacks, 25 Lunges, 25 Sumo Squats, 25 Diamond Pushups,  25 Bicycle Crunches and 1 Running Lap

Tell me: What holiday has your favorite candy? What is your favorite Easter candy?

Disclaimer: Although I am a fitness professional, I am not necessarily your personal trainer or instructor. The workouts and calorie burns are not only estimates but they might not be the right type of exercises for you. Please be sure to consult a doctor or health professional before making changes to your diet and/or fitness routine.

Workout Wednesday: Up & Down Leg Workout

Halfway through the week is always when the excitement at work slowly starts coming back. You  start to see the weekend on the horizon. This weekend is even better than most since we have a long weekend to look forward to with Labor Day. This week has been filled with some great personal workouts as my class load is lighter due to my work hours. It has been awhile since i did a “Workout Wednesday” and since my legs are getting to the point where sitting down is starting to hurt, I thought I’d share my leg workout from Monday night. This one is quick but effective. You just need an open space and possibly one set of weights.

I only used weights for this workout when doing the donkey kicks (held behind my knee as I kicked up) and sumo squats (holding in front of me as I lowered to the floor). You can increase the intensity by adding a bar behind your neck or weights at your side for squats or lunges as well as for sumo squats and calf raises.  Here are the exercises with links:

Sumo Squats

Lunges

Donkey Kicks

Squats

Wall Sit 

Calf Raises

Bridges

Burpees

Make sure to stretch after the workout to prevent soreness the next day. Enjoy the workout and your Wednesday!

Running and I Got Back Together..

The weekend seriously snuck up on me. Last week was busy with the new job but this weekend I was able to catch up on lots of errands as well as prepare for our trip this weekend. This weekend consisted of the usual-  lots of food, a movie (do not be disturbed unless you want to be disturbed) and cycling. It is less than a week until my 27th birthday and Portland, Oregon. This week will be the usual cycle classes as well as making sure that I have all ends tied up before we fly out on Friday!

    

Running and I Got Back Together…

Actually, it is more like jogging and I got back together but it is a step in the right direction for our relationship. As I mentioned last week, when trying Orangetheory, I ran on the treadmill for the first time since my last half marathon. It has been 3 months since I took a break and I definitely missed running. With all of the steps I have taken for my back from physical therapy to acupuncture, my back has improved significantly. This past week alone I have been thinking about when is the right time to start thinking about my next race. Here’s to finally crossing off the marathon off my list!

Weekly Workout Recap 

My workouts this week just plain sucked. I am still struggling to get in a groove. However, I did a much better job limiting my rest days. Hopefully this week I can continue a routine of cardio and strength training. The weekend will be filled with many hikes so I plan to make sure I get enough days working out and resting.

Weekly Workouts Recap:

Monday – Taught a one-hour Cycle class

Tuesday – Taught a one-hour Cycle class and a one-hour Bootcamp class;

Wednesday – Taught a one-hour Cycle class

Thursday – Rest Day

Friday – 20 min elliptical workout and arm workout

Saturday – Taught a one-hour Cycle class

Sunday – Taught a one-hour Cycle class, 15 min arm workout

Tell me: What is the last movie you saw? Any good eats from this weekend?

Lots of Cycle and Food

I spent a much larger portion of my weekend on the bike than usual! Between my normal classes and a 4 hour certification, I am ready for my Bootcamp class on Tuesday where I get a break from cycle. Let’s back up a little though, starting with Friday. I came home to be told by the husband that Emma got into the trash and ate two halves of watermelon. A part of me was a proud mother that the love of watermelon runs deep. The other half knew I had to throw her in the tub and give her a bath. This pink face was after her dad has cleaned off her face.

Emma Weekend Recap

 

After her bath, we grabbed dinner and dessert before calling it a night in front of the TV and computer. Saturday morning started with class before I headed to my certification. I was most happy that the LA Fitness I would be taking the certification at would be next to a Whole Foods. I LOVE Whole Foods but am glad that I do not live near one as my grocery bill would easily be double what it is now. After 4 hours of being on the bike (thank goodness it was not longer as my butt was getting pretty sore), I was starving so I headed to Whole Foods. I picked up a make-your-own sandwich which is one of my favorites! I was a happy girl driving home which was needed since I sat in an hour and a half of traffic. Since the husband was gone for the night, I made the most of my time by reading, scrapbooking my New Orleans trip and doing some more behind the scenes website work.

Weekend Recap Friday night      Weekend Recap

Weekend Recap Cycle certification      Weekend Recap Whole Foods

Sunday was a relaxing and easy day. After I knocked out my workout early in the morning, I did some errands before heading home. Cleaning, more computer work and scrapbooking happened before I met the husband and his friends for lunch at Slater’s 50/50. Although I do not eat red meat, I have been very impressed with this place the few times I have been. Seriously, the burgers are HUGE and delicious since you get to design (and name) your burger. I did a turkey burger with creamy pesto, arugula, alfalfa sprouts, fried mozzarella (to die for), avocado and baby greens. Fairly healthy until I added the cheese but I could not pass it up! After sleeping off the food coma, the evening was capped off by some time by the pool (as seen on Instagram) and in front of the TV.

Slaters 50 50

Let’s talk about the way I burn all the calories I eat.. weekly workout recap! This week definitely had it’s highs and lows. The best part of my workouts was that I started Triathlon training. The worst part, one too many rest days. The week was a typical week so my workouts got a bit messed up. This coming week the focus will be keeping it at two rest days and mixing up the workouts. My plan is to try and finally get to a pure barre class!

Weekly Workouts

Weekly Workouts Recap:

Monday – Started Triathlon training – 20 minute elliptical, 10 min cycle, ab workout & 20 min swimming

Tuesday – Taught a one-hour Bootcamp class; REST

Wednesday – REST

Thursday – One-hour Cycle class

Friday – REST

Saturday – Three one-hour Cycle class

Sunday – One hour Cycle class, arm workout

 

I will be back tomorrow to share the cycle certification I finished yesterday comparing to the first one I completed to become an instructor.

Tell me: What would your perfect burger consist of?

 

Weekend Update & Workout Recap

Happy Tuesday! I was MIA yesterday but living it up in Pismo Beach. My day consisted of delicious food, family and the beach. That is my idea of the perfect kind of quick getaway! I will have a full recap of Pismo Beach on Thursday for Travel Thursday but first let’s rewind a bit to Friday night.

After work, the husband and I decided we wanted to grab some food out. I am the world’s most impatient person (Type A all the way) which makes waiting seem like torture. I agreed to go out if there was no wait wherever he decided! Thank goodness, the restaurant he had in mind had no wait at all. We went to Luna’s Modern Mexican Kitchen for my first visit. We started off with chips and salsa (which always results in spoiling my appetite) and delicious margaritas!

Weekend Recap Lunas Mexican Food         Weekend Recap Lunas Mexican

For an appetizer, we had their table side guacamole which was fresh and inhaled by both of us! By the time our food came out, I was not hungry but I managed to find a spot in my stomach for the unique dish I ordered. Their food is Mexican with a twist. The waiter explained that their dishes are Mexican food items with a European or South American flair. I had their chicken dish that included plantain rice, fresh veggies and a cheese spinach stuffed pollo. It was such a weird concept because the dish tasted like a Mexican cordon bleu! I left the restaurant knowing we would be back very soon to try other items. We finished the night by picking up Emma to walk to Baskin Robbins for ice cream. Emma loved the attention from people sitting outside the shop. She kept begging her daddy for some of his ice cream. What can I say, she loves food like her mom.

Weekend Recap

On Saturday, I woke up to teach my 8am Cycle class which was a packed, energetic class. We were drenched in sweat 2 songs in and left feeling so accomplished to finish my workout before 9am. I stopped to get Starbucks on the way home since I knew the husband and I would need the caffeine for the full day of moving ahead. We packed, moved and stored 90% of my old apartment. At the end of the day, I checked my Fitbit and had walked 20,000 steps (twice my daily goal). By the end of the night, we relaxed after our extremely tiring day. Lifting heavy boxes and walking up and down stairs is a great workout!

Weekend Recap Starbucks

Sunday started with my 9am Cycle class. I did some errands and stopped to see my Dad on Father’s Day before heading up to Pismo Beach. Unfortunately the drive took forever with traffic but it was worth it once I made it up there! I will recap all the amazing food & fun this week but needless to say I ate my weight in delicious food as seen on Instagram.

Pismo Beach Surfside Donuts

This week’s workouts included an additional Rest Day since I have been busy with moving. Since I have been struggling to get strength training in, I found an arm & ab challenge on Pinterest that I am going to start next week with my sister. Hopefully having the move out of the way will also result in more strength workouts this coming week.

Weekly Workouts

Weekly Workouts Recap:

Monday – Taught a one-hour Cycle class

Tuesday – Taught a one-hour Bootcamp class

Wednesday – Rest Day

Thursday – Taught a one-hour Cycle class

Friday – Rest Day

Saturday – Taught a one-hour Cycle class & TONS of strength training while moving

Sunday – Taught a one-hour Cycle class

Talk to you tomorrow with my latest Stitch Fix recap!

Tell me: How was your weekend? Do you mind waiting in lines or for a table at a restaurant?

Workout: Salty Sweaty Session & Tri Update

A day late with Wednesday Workout but I had to celebrate National Running Day yesterday. Although it was running day, I was all about my cycling yesterday. With starting of triathlon training and getting my new bike, I finally broke down to  get a new pair of cycle shoes. I currently have a pair of cycle shoes that have SPD-SL cleats. However, both gyms I teach at use standard SPD cleats. Unfortunately my first pair only fit the SL so it was time to get another pair. I  am looking forward to not only using these in class but training with some new shoes!

Cycle Triathlon Shoes

This workout however was yesterday’s Wednesday Workout. I love workout sessions that leave me drenched in sweat and the feeling of a high intensity workout where you feel that salty sweaty dripping in your eye. This workout will result in a super sweaty session. Rounding out the abs, arms and legs workout, the final workout is all about cardio.

Salty Sweaty Session Cardio Workout

To complete this workout, finish each exercise for 30 seconds. Repeat the round for a total of 2x. The exercises are: Mountain Climbers, Ice Skaters, Burpees, Jumping Jacks, Jump Squats, High Knees, Jumping Rope, Plank Jacks

Happy Wednesday Workout! Enjoy!13:)

Weekly Workouts & New Music

Welcome back from the weekend and to June! I was able to soak up some of the beautiful California weather this weekend, get plenty of cycling in and spend time with friends and family so all in all it was a great weekend. I am excited the new month starts on a Monday because I love a fresh start to the week, let alone to the month.

Starting the week and month off, I spent some time on Sunday planning and prepping for the week. This included making cycle playlists for my classes, meal prepping and workout planning. When making my spin playlists, my main goal is to make a list that includes new hits as well as some oldies but goodies (I try to incite at least one person to say “I love this song” when an oldie comes on in class). This week was a strong song purchasing week as I bought a good mix of new songs that will be great to add to a playlist

New Music Playlist June 1

New Music for week of June 1, 2015

  • Where Are U Now (Skirillex & Diplo) feat Justin Beiber
  • One Last Time (Ariana Grande)
  • SOS (Rihanna)
  • Celebration (Kool & The Gang)
  • Levels (Avicii)
  • Believe (Mumford & Sons)
  • All Night (Icona Pop)
  • Empire (Of Monsters & Men)
  • I’m on Fire (Bruce Springsteen)
  • This Summers Gonna Hurt (Maroon 5)

Weekly Workouts

I have mentioned before that I am super nosy which makes some of my favorite blog posts the ones that share the day in a life of, weekly workouts or meal plans. I thought I would share my weekly workout recap from last week as a way to give others who may be nosy as well as a way to be more accountable to myself knowing I will post a recap. My workout week was very cardio heavy with 4 cycle classes. My goal for this coming week is to add more strength training to my workouts.

Weekly Workouts Recap:

Monday – Taught a one-hour cycle class

Tuesday – Taught a one-hour bootcamp class

Wednesday – 30 min cardio session (15 mins elliptical/ 15 mins running) and Burning Guns workout

Thursday – Taught a one-hour cycle class

Friday – Rest Day

Saturday – Taught a one-hour cycle class

Sunday – Taught a one-hour cycle class

Tell me: How many workouts did you do this past week? What is your goal for the coming week? 

Abs, Abs and Abs

Happy Wednesday which means time for a workout! Most people have one body part they love to work out and one they wish they could avoid. I despise legs. I hate my legs feeling like jell-o and the soreness trying to squat on the toilet after leg days. Abs on the other hand I could do all day, every day. There was a good year where I did an ab routine everyday. I love core exercises and love when I push myself even to be sore from an ab workout. Unfortunately, abs are not just about crunches but a mix of core exercises with high intensity cardio. A request from bootcamp last week was to do a more focused class on abs. So here is your Abs, Abs and Abs workout.

Abs

Complete 20 reps of each exercise. After you have done one set move to the next set. Once you have done each circle, repeat the rounds. Here are the exercises listed out for your reference:

Round One: Side Planks, Windshield Wipers, Bicycle Crunches, Jump Ropes

Round Two: Planks, Ice Skaters, Russian Twists, Jumping Jacks

Round Three: Reverse Crunches, Burpees, V-Ups, Mountain Climbers

Enjoy your Workout Wednesday! Tell me in the comments- what is your favorite body part to work out or your favorite exercise?

Group Fitness Classes: Yay or Nay?

Since I teach cycle and boot camp group fitness classes, I’m sure you can guess my stance on group fitness classes. But I guess it’s confession time… About 3 years ago, before I taught group fitness, I attended my first step class at the very gym I now teach my own classes at. I walked in with my best friend, excited and ready to bring back the 80s. In my head, step aerobics made me think of my favorite Saved by the Bell episode where the girls were dressed in leg warmers and spandex making a music video. Unfortunately, I did not get to live out my Kelly Kapowski dream because the step instructor started the class by saying “Hi, follow along as we start our first exercise.” Even before I became a certified instructor, I could tell this was a bad way to start a class. No warm welcome, no explanation for a newbie and definitely no calm for my nerves as a newbie. The peppy instructor immediately started on a routine that made me feel ridiculous. The step choreography was not only advanced but seemed like a memorized routine. I tried to stay positive, push through my embarrassment and discouragement but I couldn’t. After I turned left when I should have turned right, bumped into an older gentleman who shouted excuse me rudely, I gave the look to my friend. We both knew we couldn’t stay in the class. We quickly and quietly grabbed our steps, glad to have set up in the back and ran out of there.

Besides my own incident, I have heard horror stories of rude instructors, unsafe practices in class, high school status mean girls and on and on. These are the reasons people often say Nay to group fitness classes. As an instructor and fellow group fitness class attendee, these reasons break my heart.

1609

Group fitness classes have so much to offer people of all ages. I think the key is finding the right class for you. If someone asked me what my favorite class to teach is I would have to say boot camp. Yet my favorite class to attend is definitely cycle. Why? Because each class has its own benefits. I like the encouragement I get from certain classes while another class offers a cardio workout. Depending on what I trying to accomplish I can find a class that will suit my workout needs for the day.

I think the #1 reason that group fitness is a Yay in my book is the camaraderie. People of all ages and athletic levels can and should be able to attend classes. The right instructor in a class will be able to modify or intensify any workout to better suit individual needs. One of my boot camp classes is the prime example of a diverse group that can be offered. Men, women, 18 year olds, 50 year olds, athletes, members wanting to lose weight, members trying to gain muscle, parents, students and couples. This mixed group of people are the prime example for group camaraderie as they cheer each other on through each circuit and exercise. They make sure to reach out to new people during class and help set up each week. It is no wonder this class has the highest retention rate. If I was not an instructor for the class I would be attending every week as a member.

Another advantage to group fitness classes is the consistency you get when attending. You are able to show up to the gym and have a pre made workout done for you. Whether Pilates, cycle or kickboxing, you show up to class with someone else doing the planning for you. Group fitness helps to take out the thought of your workout allowing you the chance to simply work. In addition, this helps to combat boredom with your workouts. Many fitness articles will tell you to change it up, try different workouts and keep your muscles guessing. You are allowing your workouts to do just this without having to plan it yourself.

Lastly, I think a benefit is the group fitness environment promotes a challenge. By having the camaraderie you are pushed and motivated to power through an exercise. With the consistency of the workout you are given a foundation to build and improve on. As a regular attendee of a class, you should be challenged in each workout, allowing you to improve- whether by adding more resistance, increasing your weights or improving your pace. Especially when combined with regular attendance, consistency helps to build the challenge of a class.

At the end of the day, group fitness classes may not be for everyone. Some may not like the pressure of having to be social while some may like their quiet time during their gym session. In addition, not all classes are for everyone. I have met many members who attend a different class every day while another member swears only by one type of class and one instructor who teaches it. Everyone must do what they love and enjoy.

So tell me: Group fitness classes- yay or nay?
If so what is your favorite group fitness class?