Curious about my weekly workouts? I keep track of them on my workout log!

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February 16-22, 2015

Monday: RPM and BODYPUMP #4,8

Tuesday: CXWORX

Wednesday: RPM and CXWORX

Thursday: BODYPUMP and BODYFLOW

Friday: CXWORX

Saturday: ? I think my first BODYSTEP class and yoga

Sunday: ? I think BODYPUMP and BODYFLOW

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February 9-15, 2015

Monday: BODYPUMP

Tuesday: BODYFLOW 30 min

Wednesday: CXWORX

Thursday: BODYPUMP/BODYFLOW

Friday: CXWORX

Saturday: BODYATTACK

Sunday: BODYFLOW 30 min and CXWORX #1,2,5

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February 2-8, 2015

Monday: BODYPUMP

Tuesday: BODYFLOW

Wednesday: CXWORX

Thursday: BODYPUMP

Friday: off

Saturday: BODYFLOW practice

Sunday: Film my BODYFLOW 67 DVD!! My Birthday :)

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As you can see, I haven’t been much of a PINK RUNNER lately! My last run was December 1^st! I think it’s important to take breaks from running every once in a while. After training all last summer for my fall marathon and then doing a half three weeks later – I was burnt out. I got sick in December and was busy with work, so I didn’t worry about running. I took time to prepare for my BODYFLOW training on January 17-18, so that was a main focus for me.

I decided NOT to sign up for a spring race. It feels sort of strange, because I’ve done a spring half or full marathon from 2010-2014. I’m used to mentally preparing for those cold winter long runs on the weekends. Deciding whether to chance it outside and dodge the ice – or keep it safe on the boring basement treadmill. With all of my focus on Les Mills programs right now, I just wasn’t feeling it! I was also holding out to see what Nike came up with for a spring half marathon, but it won’t be close for me anymore. They are going to have a running series all over the world. San Francisco and Canada are the closest races for me, so I won’t be doing that. I’m lucky I got into DC the past two years! I’m still thinking of training for the Steamtown marathon again next fall. I would start an 18-week training plan in June. We will see what I decide!

On our schedule Wednesday night, Thursday night and Friday morning!

As for my workouts, I’m enjoying all the Les Mills in my life right now! I try to do BODYPUMP 2-3x a week. It prevents me from getting so sore when I just do it once! I was just doing CXWORX once a week, but now I have a new Friday morning class most weeks. CXWORX is such a great class. I need to convince Colby to do the main core tracks with me in the basement more often! So excited to now have a BODYFLOW class late Thursday night! I started two weeks ago and I’ve been teaching Pump and Flow back to back!!! Two hours of heaven!

It is BEAUTIFUL outside today!!! I have my eye on a local half marathon on June 20th, so I need to start running more often.  My goal is 3x a week and I’ve planned out the “long” runs for each weekend.  I’m hoping to run 3-5 miles at least two times on the weekdays.  I’ve been hitting it pretty hard at the gym teaching and taking a variety of Les Mills classes, so I’m not giving those up!  I’ve been teaching pump, cx and flow each week.  I’ve been trying to take step and/or attack as well.  When I went for my run today, I wasn’t expecting much… I’ve taken a few weeks off.  I guess the cardio classes are paying off, because I had a great run!  I did push myself and got my heart rate up pretty high.  When I finished, I was huffing and puffing!  I guess that means I pushed myself!

Trying to be a beast teaching CXWORX…broke my first tube in the middle of track 4 a few weeks ago!  (It was an old tube that probably had a weak spot)

I ordered the Reebok Cardio Inspire Low shoes a few weeks ago for cardio classes (ATTACK/STEP).  I had been taking these classes in old running shoes and all the jumps felt terrible.  I wasn’t sure about these shoes the first two times I wore them, but I guess they “broke in” because they feel great now!  They are NOT for running (they are neutral and I wear stability-Brooks) so they are strictly just my studio shoes for jumping around!

Loving my Jamberrys and I tried solids on my hands for the first time.  They look great and it is nice to have something without a print.

My sweet girl snuggling with a stuffed squirrel :)

Eating so much sushi lately.  Our one grocery store has a guy come in and make it fresh.  It’s SO GOOD!  I could eat it everyday!

Friday night, I flew from PA to Chicago for the Les Mills ONE LIVE event!! I wasn’t able to take off school, so I had a flight that left at 6:30 and I got to O’Hare Airport at 7:30 Central time.  My gym buddies, Mary and Jamie, drove Thursday night and got to the hotel Friday morning.  The event was at the McCormick Place convention center and it was massive.  I got there around 8:30 and they had to show me where everything was going on.  I missed “The One” competition at 6:30, which were the finalists from the video contest.  I really wish I was there for that, but it was really the only thing I missed.  The Reebok store opened that night, and when we got there it looked like a tornado hit.  Clothes and people everywhere.  We decided to wait until Saturday morning and hoped they would re-stock the clothing.

The alarm went off early Saturday morning to go to our first class of the day – BODYPUMP!  I paid extra to have “VIP” status, which got you to the front rows of classes, a special lounge and special meet and greet/photo opportunities.  We had to wear the wrist bands (above) to get access to the classes we pre-registered for months ago.  I wish I would have gotten there earlier for pump, because everyone had waited in line early.  I ended up on the side with 4th row, but still had a good view of the stage and massive video screens on each side.

It really felt like you were at a rock concert with the screens, lights and loud music.  It was awesome.  This was also my first glimpse of my favorite – Susan Renata.  She has been on almost all of the instructor dvds since the very beginning and is from New Zealand.  Goal for the day – a picture with her!

 
BODYPUMP 95 – SUSAN RENATA, Petter Ehrnvall, Sheldon McBee, Will Pritchard, Justin Sanchez

 
95 is a great release and I really enjoyed the music.  Lunges – ouch!

 
BODYSTEP 101 – Mark Nu’u, Susan Renata, Amanda Scales, Lizzy Troutman

Next was BODYSTEP and I stood a little farther back with Jamie and Mary.  Jamie was super excited to see program director, Mark Nu’u!  I love STEP, but I tried to take it easy and pace myself for the long day.

After STEP, we headed to the Reebok store and there was a better selection.  It was going fast, so we ran through the store to get most of what we wanted.  I got three tanks and capris.  Didn’t try anything on and I wore all my new stuff that day!  With so many classes, if feels good to change out of sweaty clothes.

After the store, I went to the vendor area.  I ordered some discounted Les Mills Good Protein and then went to the instructor booth.  I knew they were offering a free assessment session if you had footage on your phone.  I had filmed myself the previous week at my CXWORX and BODYPUMP classes.  I was able to show an instructor my videos and get instant feedback.  Jen Parrish was the trainer there and she was so great!  I was glad to get some CX feedback before my AIM 1 in October.

Here is a picture of Jen and I from the after party.  She was so sweet and I found out she is a teacher at home too!  She watched my CXWORX 19 track 5 and BODYPUMP 94 track 7.  Even though I was nervous to do this, I’m SO glad I did.  Free feedback session!

 
Next it was time for CXWORX!!! The program director, Dan was there!  I got in line a little early and got 2nd row for the class!  I was loving this so much.  I made friends with the girl in front of me and we both ended up on the big video screens a bunch of times!  She said she just made “elite status” a few months ago from her AIM 2 video assessment!! That is awesome!  If you are reading this, message me!  We should have exchanged info!

CXWORX 20 – Dan Cohen, Kylie Gates, Susan Renata, Kris McAlinn, Matt Thraxton

Dan really focused on the new SMARTBAND, which I loved.  Easy to hold, more durable and flat under your feet.  We had great music for release 20 and new moves!  How do they keep coming up with new moves?? I’m so glad I will be doing my AIM 1 with this release because it is sure to be a favorite!

After CX, I met Mary and Jamie for GRIT Strength!  This was held in a smaller room downstairs and had three trainers.  Mary and Jamie were very excited because they coach GRIT.  I felt like I was dying at times and remembered why I need to get to this class more often! 
GRIT Strength 14 – Jeremiah Evans, Bas Hollander, Kate Slee

During GRIT, Jeremiah Evans came right up to me and motivated me to keep going with my jumping squat with plate press things.  Sorry I don’t have a technical name for that move!  I just know they were hard!  There were tons of jumping lunges as well and I believe that is why my butt is still super sore two days later!

Amy and Mary ran to get in line for BODYATTACK after GRIT, since they teach that class as well.  I decided I needed to take a break, so I skipped it.  I changed my clothes, braided my hair, ate some snacks and checked out the VIP lounge.  I wanted to see the photo meet and greet schedule.  When I was up there, I ran into Matt Thraxton – a BODYPUMP favorite for many!

 
Then I made the best decision of the day and got in line for BODYFLOW about 45 minutes before the class even started.  It was nice to just sit down in line and take a break.  I checked out the #OneLive on Facebook and Instagram and relaxed.  Once I got in the room, I scored front row!!  Then, I saw someone walk from behind stage with a yoga mat and look who it was…

 I died and went to Les Mills heaven.  SUSAN RENATA!  She put her mat right by me and with shaky hands I handed my phone to the girl that stood between us.  She knew exactly what I wanted and I got my picture!! I have no idea what I even said to her, I was in shock.  We made sure to take the picture quickly so we didn’t start a riot LOL.

 
BODYFLOW 70 – Kylie Gates, Susan Laney, Jacob McLendon, Ibsen Nogueira

I was so excited to have Kylie Gates and Susan Laney present this class!  Susan Laney was my BODYFLOW initial trainer and I just adore her.  She is so amazing and she even saw me from the stage and gave me a little wave!

I loved BODYFLOW 70 – the music was awesome and very different from past releases.  My body loved the moves and I finished feeling very blessed about the whole day during our relaxation track.

 


BODYJAM 74 – Lissa Bankston, Nicole Hsu, Josh Keenum, Mysti Oglesby, Nikki Schultz

Last class of the day for me was BODYJAM and it is always so fun to take this class.  This was my third time ever and the presenters were rock stars on stage.  Lots of people came in just to watch this class even if they weren’t taking it.  I wish I could take this more at home!  I left a little early so I could get my picture with Kylie Gates and Amy Styles!

I decided to skip the last class of the day – BODYCOMBAT.  Everyone was so excited because both program directors Dan and Rach were presenting.  The lines were insane and I was getting tired.  I needed to eat and take a shower!

As we were walking back to our room, I saw my BODYFLOW trainer Susan Laney!  She said she was glad to see I was in the front row and I found out she is teaching my CXWORX AIM 1 in October!!!!!! I am so excited!!  I just want to soak up all of her knowledge!  Did I mention she is wonderful? :)

Also ran into my BODYPUMP initial trainer, Adam Bramski!  He is a celebrity now with all his pictures on the Reebok ads!

We showered and got dressed up for the after party that night!  We had a great time dancing, eating and running into more celebrities!  When we got enough nerve, we got pictures and had great conversations with them!  Everyone was so nice.

Nikki Shultz – she is so pretty!

Mark Nu’u!  Susan Renata in the background ;)

We had a great time and I’m so glad I went to this event.  It was a very quick trip for me flying in and out for a weekend, but well worth it!  Tr1be!

October and November have been busy for my fitness schedule!

   October 11- Steamtown Marathon

 My friend Steph with me at CXWORX AIM 1

The BODYFLOW crew for AIM 1 – both AIMs (Advanced Instructor Module) with my favorite trainer – Susan

October 17/18- CXWORX & BODYFLOW AIM 1 in Baltimore

November 7- Disney Wine and Dine Half Marathon

 
November 14- LES MILLS Super Quarterly in Baltimore

  Amy and I in Baltimore for a LES MILLS day.  We got to do the new releases that I’ll get to download next week :)
Our schedule for the day, plus we were able to take the brand new class SPRINT (HIIT cycle 30 minute class).  We ended up watching BODYATTACK and did about 20 minutes of COMBAT before we left.  I am feeling it today!

Coming up next –
December 6- Les Mills BODYPUMP, CXWORX and BODYFLOW Workshop in Baltimore

Along with these big fitness events, I taught lots of classes in October and put some serious time in practicing for my two AIM 1 trainings! I knew it wasn’t ideal having both AIMS back to back and 6 days after my marathon, but I couldn’t pass up the opportunity!  Sometime around then I did something to my right hamstring.  I think I pushed myself too hard practicing for FLOW right after the marathon.  I just felt so good right after the race I went into everything else a little too hard.  It is a nagging, frustrating strain that hasn’t completely gone away.  Certain things like running and squats flair it up.  Yoga seems to make it feel better.  Since the Disney race is over, I am going to take time off from running to see if it helps.  I also took a little time off PUMP (except for this past weekend!) to let my hamstring calm down.

Our Disney trip was great!  Colby and I went with his brother and girlfriend and stayed at the Caribbean Resort.  We flew to Orlando early Thursday morning and spent Thursday and Friday getting to all the theme parks.  My favorite is Epcot, and we were there during the Food and Wine Festival.  There are extra countries added to the World Showcase with “small plate” food stands.

On Saturday, we went to the race expo in the morning and relaxed at the resort pool in the afternoon.  We tried to get a nap in before eating dinner and then got ready for our night race!  The race was supposed to start at 10PM and you had to get on a bus to the ESPN complex by 8PM.  Around 9, we started to see a lot of lightening and the wind really picked up.  Soon everyone (15,000 runners!) were evacuated to the baseball stadium for a weather advisory.  We didn’t really know what was happening while we waited, and the cell service was pretty weak.  Around 10:45 we were told we could head to our corrals.  We ended up running just after 11PM and found out that the half marathon was shortened due to conditions in Animal Kingdom.

We skipped Animal Kingdom completely, and ran directly to Hollywood Studios.  We were in there for a while and then got to the boardwalk area behind Epcot and finished by running through Epcot to finish at the entrance of the park.  The distance ended up being just under 7 miles and I finished in exactly an hour.  Colby and I weren’t heartbroken over the shortened course.  We were tired and my hamstring was a worry for me.  This was also our third time running this race, so we have ran through Animal Kingdom before.  Some people were devastated by the shortened course, and I can only imagine if this was your first half marathon.  We were happy to get to Epcot just after midnight, changed into clean clothes and got to ride SOARIN’.  We also ate at a few of our favorite countries and left the park around 2:30AM.  The “after party” for the race was open until 4AM!!  We were tired Sunday, but had a great lunch in Animal Kingdom and flew home that night.  The next time I go to Disney World, I think I will just vacation and skip the race!  We were happy to run it for a third time, but it is exhausting! We walked almost 10 miles each day!  Looking forward to next weekend because I don’t have any plans! :)

Happy December!! 

As a music teacher, I am officially in “concert week”!  Every year I end up getting take out for dinner this week and eating junk food.  With concerts Tuesday, Wednesday and Friday I am trying to prep my lunch and dinner for the rest of the week! Thursday night I get to teach my double BODYPUMP/BODYFLOW classes so it is a late night too.

After school, I practiced BODYPUMP 96 at home with my SMARTBAR.  It’s so heavy! I don’t teach with one at the gym so it feels extra tough at home.

(BODYPUMP 96 cool down track)

I might get to do a little BODYFLOW at home tomorrow, but I’m just betting on the next two days being “off” days.  I need to remind myself that off days are okay!!!

Practice BODYFLOW 71 tomorrow? Did I mention I signed up for an AIM 2 in March!!!!!!! (Les Mills Advanced Instructor Module 2)  I am going for BODYFLOW and I will be presenting 71.  I can’t wait to launch this in January and practice!!

Tonight I made most of my extra food for the week.  I made four turkey burgers, roasted brussel sprouts and roasted sweet potatoes.  We ate this and have left overs for lunch.

I also made chicken meatballs and baked chicken breast topped with rosemary honey mustard and panko.

I also have the rest of my chopped sweet potatoes ready to go, broccoli and snap peas.  Even though I didn’t get to it tonight, roasting them is easy and makes them taste oh so good!  I might treat us to some easy stuffing or quinoa/brown rice later this week.  I like to make my own quinoa, but this stuff is so easy for a busy week.  Not saying Stove Top is healthy at all… but a little bit tastes really good for a busy week!  The broccoli can be roasted on a baking sheet like the other veggies with just olive oil, salt and pepper.  I usually just set the oven to 375-400 and flip half way.

The snap peas can be made into this chicken dish I found on Pinterest.  It is so good and doesn’t take much time.  If I have time this week, I might make this or save it for the weekend if we still have enough food.  We take leftovers for lunch each day and we tend to eat a lot. :)

Chicken and Snap Pea recipe

Meatball recipe from Ina’s Italian Wedding Soup (I used just ground chicken and never measure anything for this recipe)

Beekman Rosemary Honey Mustard-Target

Just thought you needed a Colby and Bella pic :)  She is ready for Christmas break!

Let’s get moving!  My two previous blog posts explained suggestions to a co-worker on how I feel my best.

1. More Water (blog post)
2. More Sleep (blog post)
3. MOVE
4. Less Processed Foods

As a Les Mills group fitness instructor, MOVING is one of my passions.  My friend Amy showed me how she keeps track of her workouts on her iPhone “notes”.  I started tracking my workouts on my iPhone notes over a year ago and love it.  I love how it motivates me. It helps me notice if I’ve been slacking or if I need to switch things up.

The image above is from this week.  I plan out what I will do, and erase it if plans change. Each week I aim to do my three Les Mills classes 2 times each.  I usually teach each class once and then practice at home once – BODYPUMP, CXWORX and BODYFLOW.

I like to take the 30 minute BODYATTACK that is after my Wednesday class.  I also try to fit in a GRIT session (I need to make myself do this every week!).  Time on the treadmill and bike are good too.  I’m currently stuck inside because:

We got a lot of snow this week in Pennsylvania!

I’m not currently following a training plan for a half/full marathon.  I needed a break after training a lot this past year.  I also pulled my hamstring after running a marathon and pushing way too hard the next weekend at my CXWORX/BODYFLOW AIM 1 (advanced instructor training).  After taking time to heal, I know I will be running outside this Spring again.  Spending time on my bike trainer/RPM class also helped make my hamstring feel better.

So what will get you to MOVE? Find something you actually enjoy!  Do you like to walk/run? You could start walking and keep track of steps with a pedometer/Fitbit/etc.  Maybe start with a couch to 5K program? Do you like to workout at home, outside or at the gym? By yourself, with a buddy or in a group class?  It helps to find something you actually enjoy, even if it feels hard at first.  It also helps to try NEW things!

If you are interested in the Les Mills classes I teach, but don’t have a gym near you (or you are scared!) – try them online!

Les Mills launched an online service called: Les Mills On Demand.  Different programs in their 30 minute formats.  There is a free 10-day trial and it is very easy to cancel before you get charged.  It is $13/month after the free trial.  I have had this off and on for the bike (RPM) videos to do at home on my bike trainer.  Some classes need equipment (BODYPUMP-weights, CXWORX-resistance tube) and other classes need no equipment (BODYFLOW, BODYCOMBAT, SH’BAM).  You can find out more about each class on their website, or you can ask me! :)

I don’t get anything out of sharing this with you, I am just passionate about Les Mills classes and they make me happy!  If you want to start somewhere, maybe try SH’BAM (dance), BODYFLOW (yoga/pilates) or BODYCOMBAT (martial arts).  The only downside I’ve found to On Demand is the classes are only 30 minutes (not the full hour – except GRIT/CXWORX are always 30 minute programs!) and the music is all done by cover artists due to copyrights.  In live classes we get the original artists for our music.

Can you get moving for 30 minutes 3-4x a week? Can you get sweaty on a Saturday or Sunday?  I like to take an off day on a weeknight because I can use the extra time after work to food prep… or sleep.  :)

What are your fitness goals? Do you want to start a new program? Start a training plan? Try a new class? Do something to MOVE your body each week and you might feel stronger, happier and sleep better!

(Remember to keep drinking that water and get some sleep!)

Even though it’s a little late, I wanted to post some of the great things that happened in February!

• Ran 10 miles

I have NOT been running.  Last month, a mile here or there.  One weekend I ran 4 with Amy and felt great.  The next weekend I told my friend Bethany I would run part of her long run with her.  It felt so fun and comfortable I did the entire 10 miles with her!  Later I felt the slightest twinge in my old hamstring injury, so I knew it wasn’t the smartest thing to do.  Once the weather is nice, I’m hoping to start running 3x a week.  I promise to start out small because I want to keep my hamstring happy!

• Birthday

Good thing I ran 10 miles that morning, because my family surprised me with a little party for my (30th!) birthday.  I ate most of that peanut butter cake.  Actually at least half of it over the week.  Pretty much sealed the deal on my current Whole30.  More details coming up…

• Autoship

It is like Christmas when it’s Autoship day for Les Mills instructors!! I got to download my three programs in the middle of the month.  I’ve been trying to just listen to the new music, but I did end up doing the new BODYFLOW 72. Love.

• CX/ATTACK combo

Loving my combo class Wednesday nights with Jamie.  I teach CXWORX (30 minutes) and she teaches a 30 minute format of BODYATTACK.  Our number of participants have grown and I am seeing major benefits from doing BODYATTACK on a regular basis.  Colby comes to this one each week too.  Saturday morning I got to teach a CXWORX technique session with the other two instructors.

• Night before Valentines Day – sushi

The night before Valentine’s Day, Colby and I went out for sushi.  Don’t let this picture fool you.  Our current favorite place has an all you can eat special.  You can order two rolls to be made at first, and then one after that for as long as you want.  I went with the healthier cucumber outside, fish inside roll on the left.  I also got the amazing tempura roll on the right.  I ordered another tempura roll after that… three huge sets of rolls!  I went all out, knowing that I was starting the Whole30 challenge the next day.  30 days until my AIM 2 (Les Mills Advanced Instructor 2 Training) so why not get myself feeling my best!

• Whole 30

I started the Whole30 on February 14, and will hit 30 days next Monday.  I had bought the book It Starts With Food and Whole30 last year.  I read most of it before but didn’t think I had the willpower to stick with it for 30 days.  No chocolate or peanut butter??

Tonight, I finish day 23 and I am feeling awesome.  I can’t believe I didn’t do this sooner.  I’ll admit I felt some of the sugar-withdraw symptoms in the beginning. Headaches, cranky and tired.  Around day 10 I started feeling stronger with my workouts and the headache went away.  I feel as if I am eating more than usual.  You should see the massive salad bowl I take to school for lunch each day!  I do best with 3 meals plus a snack or 4 meals on a workout day.  The cravings really do go away, I just get cranky if I don’t have food with me for when I get hungry.  My appetite finally died down a bit around day 20, but up until that point I felt like I was eating so, so much.  I will post more about the food I am eating each day soon.

I got my motivation for this from Peanut Butter Runner – thanks Jen!!

• Countdown to AIM 2

My AIM 2 (Les Mills Advanced Instructor Module 2) is THIS WEEKEND!  I have decided to go for BODYFLOW and I’m trying to stay calm.  Nerves are setting in!  I’m sooooo glad my gym buddy Jamie is going with me!!  She is going for BODYATTACK.  We have no idea what to expect! 4 days!!!

Baby Bella – just because :)  She snuggles under the blanket during the day when we are at school <3

Details:

March 12-13, 2016 – Bel Air, MD – The Arena Club

Jamie and I drove about an hour each day to the 2-day training.

Jamie – BODYATTACK 91  (presented tracks 3&4) / Me – BODYFLOW 71 (presented tracks 6-core abdominals on Saturday and track 1-tai chi on Sunday)

About 32 instructors – 2 presentation sessions both days (4 total)

Each presentation session took about 1 1/2 hours.  We participated in everything! We received individual feedback from our master trainer Kurt after each presentation.

Master Trainers: Sheldon (BODYPUMP, BODYCOMBAT, BODYJAM, SH’BAM) and Kurt (BODYPUMP, BODYSTEP, BODYATTACK, BODYVIVE and BODYFLOW) Jamie and I were both in Kurt’s group to present.  That was a lottttt of BODYATTACK for me to take, but I would rather take that than combat in the other group.  I wish I could have watched some of the dancing in BODYJAM, but they were also in the other group with Sheldon.

Happy to get track 6 (core abdominals) for day 1!!

(Kurt our master trainer!!)

Food I packed:

Tuna salad, carrots, protein bites, grapes, bananas, pistachios, almond butter, tart cherry juice, hard boiled eggs and raisins.  Jamie and I killed our baby carrots on the car ride home each day  To be honest, lunch went by too fast!  Jamie and I both tried to snack a bit during the day, but they kept us very busy! I was also still on my Whole30, so I kept things compliant.

Stuff I brought:

iPod nano and headphones for practice on my own.

I had my AIM 2 handbook printed at Staples instead of just keeping it on iPad like I did at previous trainings.  It was nice to write directly on the paper.

Towels

Yoga mat

Water bottle

New Lulu thick hoodie (cold rooms!) and lots of Reebok Les Mills clothing options

Preparation:

Lots of BODYFLOW 71 practice.  I downloaded that release around Thanksgiving, so it has been nice to have it for a long time.  I was lucky to teach release 71 at least six times to a live class before the training. Lots of note taking before the big weekend.  Les Mills has been posting YouTube videos to help instructors with technique and coaching tips.  They are super helpful.  I was also lucky to have taken the “MINI Q” workshop from Mysti in December on this release.  I was able to ask her specific questions about the release.

(So tired but so happy)

I was a mess:

I aggravated my previously injured hamstring on the Wednesday night before ATTACK tuck jumping and lunge jumping.  Just enough to really freak me out.  I was completely stressed and doubting myself all week.  I tried to calm myself down by not practicing toooo much and Instagram-ing some inspiration posts for myself.  I just really wanted to “be in the moment” and absorb as much new information as possible!  Jamie and I were there to become better versions of ourselves!

Agenda:

We were split into two groups for presentations (one in the morning/one at end of the day).  Everyone came together for team building activities and education sessions.  AIM 1 really focused on technique and AIM 2 focuses more on coaching and becoming a better instructor – I will shift! (Our moto for the weekend)

Education sessions:

Some of the sessions were about: being externally focused when teaching, coaching participants and not just cueing (coach to what is in front of me – this can be difficult on certain tracks like abs), track objectives/track focuses and appealing to ALL personality types (DISC) We took a quiz to see what personality type we had and how we can cater to all four types when teaching our classes.  I was almost perfectly split between the “Steady Relator” and the “Cautious Thinker”.  After reviewing the descriptions, I find myself mostly in the “Cautious Thinker” category.  Sheldon acted out versions of all four personality types, which was completely hilarious!

Steady Relator:  When they teach they are busy worrying about the class and ensuring everyone is safe and happy, especially the beginners. They hate rushing things and changes, especially last-minute ones… choices are their nightmare. They are sensible and timid.

Cautious Thinker: They teach from, “You must know all the details and this is what it says in the manual, therefore this is how I will teach”. They are focused on details, precise and consistent. They are studious and appreciate when things are well structured and organized. They know their choreography thoroughly inside out. They respect rules, tick all the boxes and are comfortable with a systematic approach to teaching.

The other two categories are “Dominant Director” (Jamie!) and “Interactive Socializer”.

 If you are interested in this personality quiz, I found one online similar to what we took:

DISC Quiz: https://www.123test.com/disc-personality-test/

Some key takeaways for me:

Make your coaching land. Catch and keep people’s attention.

Knowledge is power: Have something interesting to say!

Be relevant: What could you say to make your generic cues relevant to your participants?

What’s your point: Don’t fluff around – make the most important message stand out.

Keep it fresh: Find different ways of addressing the same points and make your points interesting and exciting.

Key outcomes/benefits of AIM-

Deepen our connection with what we teach and why we teach it.

Consistently produce great experiences for our classes and for ourselves.

Maintain the leading edge in Group Fitness instruction.

Master the 5 keys and use them in a more holistic way.

Maintain our teaching careers without ‘burning out’.

Creating the change faster-

ROCK-STAR INSTRUCTORS SEE, THEY DON’T LOOK. THEY RESPOND TO WHAT’S HAPPENING IN THE ROOM. THEY COACH, THEY DON’T CUE. THEY CONNECT TO EMPOWER THEIR COACHING SKILLS AND TO CREATE THE CHANGE FASTER IN THEIR PARTICIPANTS.

I WANT IT!

I KNOW THIS IS IT!

IT’S RIGHT HERE RIGHT NOW!

I DON’T QUIT!

I WILL SHIFT!

Releases I’ve done:

67 – my training release: downloaded late November 2014

68 – downloaded February 2015

69 – downloaded May 2015 (did this one at the Philly quarterly)

70 – downloaded in August 2015 (did this one in Chicago Live One and did my AIM 1 on it)

71 – downloaded late November 2015 (did this one at Mini Q and did AIM 2 on it)

72 – downloaded in February 2016 (getting ready to launch it soon!)

Frog Pose – When I was first introduced to frog pose in release 68 (February 2015) – I felt like I could could barely move!  I felt like I would never get close to the floor.  Frog pose came back in release 71 and I felt major progress in this hip opener.  Since practicing release 71 so much this year, I am so much closer to the floor.

Backbend Pose (wheel) with leg/arm lift  – When I got my training release 67 around Thanksgiving 2014, I was happy to barely get into a backbend.  I couldn’t believe anyone could lift their arm like Jackie does to fix her microphone!

In release 68, the backbend with an option to lift a leg made an appearance.  I practiced and practiced and Instagram-ed when I could finally lift my leg like the masterclass video.  Today, I can hold backbend pose longer, lift  an arm or leg and come onto my toes.

When I downloaded and watched release 70 in August, I saw the option of coming from the “Wild Thing” pose into backbend.  At first, I couldn’t imagine flipping into a backbend.  With the help of Colby spotting me, I tried it at home first.  Then I could do it on my own at home and finally taught it once or twice in front of my class.  That was difficult!  Explaining the lower option was tough upside down!  I had to coach the class to come into hip bridge and then move into backbend if they wanted that day.

Swan Pose with quad stretch and option to clasp hands behind head – I feel pretty solid doing this on both sides now.  I was first introduced to this in release 68, and could barely get one side. Now I can really rotate my shoulders and chest to the side.  Sometimes I have trouble with my left leg in front because my right quad gets tight (side with a tender hamstring most days).  I’ve been trying to stretch my quads more and I can get into this pose easier.

I had Amy take a picture of me in swan after class last Thursday.  She was making me laugh

Overall balance– Now I can move my eye gaze and with practice get very comfortable with my overall balance.  I can look around the room to my members in most poses.  Back on my training release 67, I couldn’t move my eyes from staring straight ahead.

A very difficult balance track in release 72!

I love that BODYFLOW has allowed me to see such progress in just over a year.  It is very exciting to see such improvement in myself as a student and as a teacher!

I keep track of my exercise on my iPhone “notes”.  My friend Amy gave me the idea and it has stuck.  I love keeping a log of everything I do to keep active.  It helps me plan my weeks and lets me reflect on all my hard work.

I thought I would share my workout log for the past few weeks.  I have been very busy with other things, but I am proud that I have maintained working out 4-6x a week.

March 28-Monday: off (concert practice after school 4-7)

March 29-Tuesday: BODYFLOW 72 practice (tracks 1-4) (concert at night)

March 30-Wednesday: Taught CXWORX (mix of releases 16, 17 and 19)

& took BODYATTACK 30 min format

March 31-Thursday: Taught BODYPUMP (mix of 87, 88, 91, 92, 93 and 96)

April 1-Friday: off

April 2-Saturday: 2.5 run (first run since 2/6 and BODYFLOW 72 (tracks 1-6)

April 3-Sunday: CXWORX 22 with Amy

April 4-Monday: BODYPUMP 97 and BODYFLOW 72 (tracks 2,4,5,7-9)

April 5-Tuesday: off/light stretching before bed

April 6-Wednesday: Taught CXWORX (mix of releases 6, 16, 17 and 19)

& took BODYATTACK 6:30-7:30pm

April 7-Thursday: Taught BODYPUMP and BODYFLOW 6:30-8:30pm

April 8-Friday: off

April 9-Saturday: off

April 10-Sunday: BODYFLOW 72

April 11-Monday: Taught CXWORX 6:15am and 3 mile run outside

April 12-Tuesday: Taught CXWORX 5pm

April 13-Wednesday: Taught CXWORX/took BODYATTACK 6:30-7:30pm

April 14-Thursday: BODYPUMP/BODYFLOW 6:30-8:30pm

April 15-Friday: off??

April 16-Saturday: 4-5 mile run

April 17-Sunday: BODYFLOW 72

(screen shot of my iPhone above)

Since our gym is launching the new program choreography in two weeks, I am creating my own mix of past releases.  Above is one of the CXWORX classes I taught last week.  I like to change tracks often to surprise our muscles and keep the music fresh!

Above is a BODYPUMP mix from one of my Thursday night classes.  As the instructor, I definitely have favorite tracks and certain ones I have the choreography permanently memorized.  Since LES MILLS has switched instructors over to downloading the new material digitally, I find it easier to make playlists for my classes.  When I started teaching pump, we were mailed a physical DVD/CD kit with notes to learn a new release.  Now we download the material online and I love how easy it is to put on my iPhone.  I keep all the videos, music and notes on my phone so I have them with me at all times.  This makes it easy for me to change my mind at the last minute!

Next Saturday, our gym will host our spring “launch” for our LES MILLS programs.

Saturday, April 23, 2016

Group Fitness Room:
8:00-8:30: BODYPUMP 97
8:40-9:10: BODYSTEP 103
9:20-9:50: BODYATTACK 92
10:00-10:30: BODYCOMBAT 67
10:40-11:10: CXWORX 22 (team teaching!)
11:20-11:50: BODYFLOW 72 (team teaching!)

Bike Room:
9:00-9:45: RPM 70

Front of Gym:
8:30-9:00: GRIT CARDIO 16
10:15-10:45: GRIT CARDIO 16

What is Launch?
Every 3 months, LES MILLS instructors download new choreography for their programs. New moves, new music! I always get excited to download my three: BODYPUMP, CXWORX and BODYFLOW. My last set of downloads were mid-February and I held off on watching/doing them for a bit because of my AIM2 in March. I always listen to the music as much as possible.

So for the launch at my gym, we have found members enjoy the 30 minute format of each class with a 10 minute break between each one. I love that we offer all of the new LES MILLS classes that morning and encourage everyone to try as many as possible!

I love that our gym’s launch feels like a mini version of the LES MILLS Super Quarterly events I love to attend.  I’ve gone to Baltimore, Philadelphia and Chicago for big LES MILLS events.  The energy is always amazing.  Our launch events at the gym help bring that excitement to a small venue.

I will definitely be taking BODYPUMP 97, BODYSTEP 103, BODYATTACK 92, take a break and prepare to team teach CXWORX 22 and BODYFLOW 72! I would love to take the new GRIT cardio, but I don’t think I can fit it in that morning. I have to be careful and pace myself so I can teach at the very end!

BODYPUMP 97: I’ve done it a few times on my own and it is TOUGH! Difficult to keep your “normal” weight selections on a few of these tracks! #3 (chest) is LONG at 6 minutes and has you using the barbell for chest press the entire time. I’m still aiming to work up to my regular weight selection on this one! #5 (triceps) is short and intense. I love that it is a little bit of everything! I enjoy bringing back the barbell for extensions and presses at the beginning. Push ups and overhead extensions make it difficult to finish! The 8x bottom half pulses in #7 (lunges) are a great way to get all the leg muscles to complete failure in under 6 minutes. Love the song for #9 (core).

CXWORX 22: How do they keep coming up with new moves for this class? Such a great workout and always shocks the muscles to do something completely different! I loved the “bolt” in the last release, and it is back in #2 (core strength 1) for this release. Love using the tube and weight in #3 (standing strength 1) and I am lucky to have SMARTBAR plates at our gym. This will make it more comfortable to hold on to everything. I also have my own SMARTBAND that allows you to squeeze the handles even more. Track #4 song is my favorite of the release. Look out for new moves in #5 and challenging plate work in #6.

BODYFLOW 72: A challenging release! I’m so happy to have an extended track 2 (sun salutations) for this release and a very short #3 (standing strength). I love that the core abdominals and back tracks (6,7) have been getting more difficult. I can always show a lower option for someone that needs it, but some of my class participants need the more challenging, higher option. I have a few members in my Thursday night BODYFLOW class that take CXWORX regularly. It’s nice when they find the core tracks just as difficult in BODYFLOW. The #6B Pharrell track is a fun song and is especially tough to do on toes! I really like the tabletop twist pose in track #8 (twists) and the funky music that goes right with the move.

I was really in love with our last round of releases. I think that is probably because I practiced them so much for my AIM 2 in March. The new releases are certainly challenging and I love shocking my muscles with something completely new!

This blog post is dedicated to LeeAnn – my co-worker and fellow group fitness addict!

LeeAnn is awesome.  She takes as many classes at my gym as possible.  I see her at my CXWORX class every week.  Sometimes she gets to my BODYPUMP and BODYFLOW classes.  She always takes a few BODYCOMBAT, BODYATTACK and GRIT classes a week too!

Sometimes I see her hobbling around at school and she gives me that look.  That look like, “Holly – why do my legs hurt so much??? What did you do to me?!?”

I know she secretly loves the sore muscles. My fellow fitness-addicts all do to a certain degree.  You can feel exactly what muscles burn from your last major workout.  For me, BODYPUMP can deliver a world of pain in my legs a day or two after a tough class.  I’ve had sore legs from running marathons, but sometimes that one BODYPUMP class can deliver it like no other!

DOMS (Delayed Onset Muscle Soreness) article

So when are sore muscles, too sore? What if I never feel sore after my workouts?

Enjoy the sore muscles – Sometimes I admit, I feel like I earned them!  If I tried to increase my weights in BODYPUMP or took an extra class or two, I usually feel it the next day or so.  It makes me feel proud that I pushed myself physically.  I really feel like I earned it the day after running a marathon!

Too sore? Get more rest! Do you have sore muscles for more than a few days?  Maybe you need to take some time off.  If you felt too sore after a new exercise, try to turn down the intensity next time through lower options and breaks.  Try to ease into a new program, instead of taking on too much, too soon. Give your muscles time to adapt to a new program.  Try to eat/drink some protein right after your new or intense exercise.  Always make sure to LISTEN to your body so you don’t injure yourself.

Pain during exercise? STOP before muscle or joint damage occurs.  See a doctor!

Specific areas more sore than others?  Take some time after you exercise to stretch.  Take a yoga or BODYFLOW class.  Modify a move. take a lower option or take a break next time you exercise.  Get a foam roller!!!!  (I find my hips, quads and hamstrings get sore more often, so I try to focus on them during yoga and foam roll when I can)

Never sore? That’s okay! You might be happy with your current exercise regiment.  You might not feel sore if you are a creature of habit.  That’s okay!  All exercise is good!  You are more likely to stay active if you are doing an activity you enjoy.  If you like walking the same route everyday, do it!  Stay active, stay happy!

Feeling left out? Switch it up! Try something new or increase your intensity during exercise.  Vary your workouts to see and feel results!

How to get some relief – You didn’t expect those jumping squats to make you sore, but they did.  You woke up the next day, got out of bed and felt those tired leg muscles!

Get on that foam roller!  Try not to sit too much – keep walking throughout the day!

Put on some ugly compression socks (my favorites from Walmart below) and rub on some Deep Blue lotion (link below).  Take the day off or vary your workout schedule.  Go for a walk and stretch your sore muscles afterwards.

Stretching before exercise is okay, but it’s better to stretch after you have warmed up your body.  Stretching doesn’t necessarily reduce or prevent symptoms of DOMS, but DOMS should last only 3-5 days.  Then, your muscles should be better prepared for the same type of exercise in the future.

My Foam Roller

Ugly Compression Socks

Doterra Deep Blue Lotion

HUNDREDS OF PEOPLE WORKING OUT IN A ROCK CONCERT ATMOSPHERE

LES MILLS NATIONAL FITNESS TOUR IN PHILADELPHIA, PA

WHAT: The popular Les Mills national fitness tour will stop in the Philadelphia area for a one-day event that features up to 250 people working out in unison to the world’s best group training workouts. Surrounded by a rock concert atmosphere and pumping music, people will work out with the best Les Mills presenters from around the world. This event will leave die-hard instructors, fitness enthusiasts or newbies to group fitness in awe as they work out to some of the world’s greatest fitness classes.

This event on Saturday, May 7 at Freedom Valley YMCA – Spring Valley Branch in Limerick, Pennsylvania will also be one of the first opportunities to try the newest program called LES MILLS SPRINT, a high-intensity cycling class that just became available this month. 

Fourteen Les Mills classes will be offered including: BODYPUMP (strength), LES MILLS GRIT SERIES (high intensity interval training), CXWORX (core) and more.

The event is open to the public with paid registration of $129. View the full schedule and register at https://www.regonline.com/Register/Checkin.aspx?EventID=1818218

WHO: Les Mills Master Trainers who travel the world teaching instructors and leading classes will be in the Philadelphia area to lead these massive group workouts. Les Mills is the creator of global group fitness and team training programs. Every week, millions of people get fit in more than 16,000 clubs across 80 countries with the help of 100,000 passionate Les Mills instructors. 

WHEN: Saturday, May 7, 2016, 6:30 a.m. to 4:45 p.m.

WHERE:                  Freedom Valley YMCA – Spring Valley Branch

                                19 W. Linfield-Trappe Road

                                Limerick, Pennsylvania 19485

                                 Phone: (484) 984-2000

Here are the classes I’m signed up to take:

Happy Friday! Today’s “Things I’m Loving” focuses on one of my favorite things – MUSIC!

Last week’s Friday Favorites Post

As a LES MILLS instructor, it feels like Christmas four times a year!  We get to download our new instructor “kits” quarterly, so that means new master class videos, music and notes.  I’m always excited to listen to the music first.  I love getting some new tunes for workouts, car rides and around the house.  We have a new “autoship” date coming up for our next round of downloads.  Since I’m on the US east coast, my magic download day is May 18.  You better believe that date is on my calendar!

CXWORX 22:

Secrets (Diplo Remix) – Tiesto & KSHMR feat. Vassy

Say My Name – Peking Duk feat. Benjamin Joseph

Emergency (Tommie Sunshine & Kandy Remix) – Icona Pop

BODYPUMP 97:

Scars – Alesso feat. Ryan Tedder

How Deep Is Your Love (Calvin Harris & R3hab Remix) – Calvin Harris

Young & Stupid – Travis Mills feat. T.I.

BODYFLOW 72:

Omen – Disclosure feat. Sam Smith

Purple – Six60

Aint Nobody (Loves Me Better) – Felix Jaehn feat. Jasmine Thompson

Freedom – Pharrell Williams

Alchemy – TALA

I Was Made For Loving You – Tori Kelly feat. Ed Sheeran

Older release songs that I’m still really loving…

BODYPUMP 96:

Five More Hours – Deorro x Chris Brown

The Thrill – Nero

Wobble – Flo Rida

Peanut Butter Jelly – Galantis

Addicted To A Memory – Zedd feat. Bahari

BODYFLOW 71:

Chandelier (Four Tet Remix) – Sia

Hide And Seek – Imogen Heap

You Know You Like It – DJ Snake & AlunaGeorge

Let It Go – James Bay

BODYFLOW 70:

You & Me (Flume Remix) – Disclosure feat. Eliza Doolittle

Nothing’s Forever – Paces feat. Kucka

BODYFLOW 69:

Warm Water – Banks

Heal – Tom Odell

CXWORX 18:

Figure 8 (The Alias Club Mix) – Ellie Goulding

BODYFLOW 68:

Tessellate – Borderline Snake (cover artist) check out other versions by alt-J and Ellie Goulding

Other:

Runaway (U & I) – Galantis

Cheap Thrills – Sia

Roses (feat. ROZES) – The Chainsmokers

Paris (Aeroplane Remix) – Friendly Fires

Bom Zigi (BODYATTACK 92 – track 7) !!!! – (Mobin Master Radio Edit) RawButt

Loving pretty much all of BODYATTACK 92

On Saturday, I attended the LES MILLS Super Quarterly in Philadelphia.  I went with two friends from my gym and attended as many classes as I could handle!!

I packed extra clothes and food Friday night.  In my lunch box: protein shake, carrots, hard boiled eggs, apple, bananas, almond butter, LARABARs, grapes, baked chicken, pistachios and Blue Diamond gluten free brown rice, almond & flax seed crackers.  I ate most of this during the day and on the ride home!

I signed up for a class in every time slot.  My goal was to actually take all of them!

BODYPUMP 98 – Very, very crowded but so much energy for the first class of the day!  I got a great spot up front and LOVED the music.  Very excited to get my instructor downloads for this in a few weeks!

BODYSTEP 104 – I did the first half (30 minutes) and then sat and watched the second half.  Loved the music and was happy it was the athletic version.

CXWORX 23 – The sound music/mic levels weren’t the best for this class.  I was also pretty far back, so it can be hard to see what is going on during a CXWORX class.  I really liked track 2 (hover – core strength 1) with hovers and hand sweeps.

BODYJAM 77 – A little out of my element, but so glad I took the full class.  Once you stop worrying about what you look like – it is so fun!  I always love the music

BODYVIVE 3.1 39 – This was my first time taking this class and it was a huge SHOCK!  SO HARD!! I felt like it was a blend of BODYATTACK and CXWORX and the music was really fun.  I took the whole thing, except the last core track.  I just couldn’t believe how it made my legs, hips and glutes hurt so much!

Education Session: Round Robin – This hour session was fantastic.  Every program was represented in an area of the gym and you could pick between them.  Four time slots of 15 minutes, so I went with my AIM 2 trainer Kurt for BODYFLOW, then went to CXWORX and BODYPUMP.  I tried to eat some food during this time too! Each session was incredibly helpful regarding the new releases.  BODYFLOW 73 focuses on slowing down and simplicity with “Yin Yoga”.

GRIT CARDIO 17 – The trainer was fantastic for this always tough class.  It was super difficult because it was at the end of the day.  I did about 15-20 minutes of the 30 minute class, and then took a break.  My friends from the gym – Jamie and Torrey went full out crazy on this class (they looooovvvve GRIT!!) and they looked awesome.  I am always impressed by them!

BODYFLOW 73 – I was so excited for this!!! It felt SO GOOD!  I loved the release and I was so happy to get right up to the front.  My legs held up surprisingly well and this release was very calm and slow.  By the end, I pretty much fell asleep during the relaxation track

Jamie, Torrey and I had a great day!!

What a week!  As a music teacher, the school year is winding down and things are busy.  Last weekend I took Bella garden shopping with my Mom to work on her social skills.  She was happy as long as we held her

Music teacher life for the next few weeks.  Lots of concerts, field trips and playing instruments!

With my nights very busy, I tried to fit in as many workouts as possible.  One morning, I got up early to practice CXWORX.  Bella likes to watch me workout.  I also did a super quick 30 minute BODYPUMP with heavy weights before one of my night concerts.  I was still able to teach my Thursday night classes too.  This week I will be teaching CXWORX 2x, BODYPUMP 2x and BODYFLOW once.

I signed up to get a general Group Fitness Instructor certification through AFAA/NASM!

Bella loves socks.  She steals and hides them!

The photo above is from the Philly Quarterly last weekend!  I made the top/left of the “R”!