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Monday, 11 January 2016
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Sunday, 3 January 2016
Monday, 9 February 2015
Asian Salmon
Like anyone, I get bored of eating the same meals all the time and look for ways to add flavor to meals, while still keeping them healthy. Right now, I'm hooked on this Asian Salmon dish that I've made several times now. If you try it, please let me know what you think. The recipe below is for one meal, so make more marinade if you're feeding your whole family.
Sunday, 8 February 2015
40-Day Fat Loss Challenge (Day 14 Update)
It's time to check in and update my progress for the 40-Day Fat Loss Challenge I entered at my gym. For my body fat percentage, I'll use my trainer's caliper measure since I won't have access to the machine until the 40 days is up. The machine measured about the same as my trainer anyway. My goal is to lose at least 1% body fat each week so that at the end of the 40 days (nearly 6 weeks), I'll have gone from 24% down to 17%. I'm on track for that now, but would love to get closer to 15%.
PROGRESS
Day 1: 24% body fat (112.4 pounds)
Day 7: 22.4% body fat (110 pounds)
Day 14: 21% body fat (109.4 pounds)
(These numbers reflect what I weigh when I weigh-in at the gym mid-morning. My weight below I take first thing in the morning when I wake up, so it's slightly lower.)
Below is a picture of where I'm at as of Day 13. I didn't take a good "Day 1" picture, so the "start" is from December, but it's a good representation of me on Day 1.
You're not going to notice a dramatic difference week by week, but over many weeks, and then a couple or few months, you definitely will. If there's one thing I've learned it's to be patient, take it one day at a time and TRUST THE PROCESS. If you look carefully, you'll see my arms and tummy are leaning out a little
Thursday, 29 January 2015
Healthy Meal Prep | Grilled Chicken Salad
Today (Thursday) marks Day 7 of our 40-day Fat Loss Challenge. I measured in on Day 1 at 24% (calipers) and today was at 22%! Woo-hoo! A 2% difference in 1 week is a big deal! I'll show you some progress pics soon so you can see what it looks like. I'm also using my heart-rate monitor (twice) and have been surprised at how little amount of calories it says I'm burning during my workouts. I'll get into more detail on that in another post soon too.
Today, I'm sharing one of the meals I've been eating- a Grilled Chicken Salad and I always make multiples at a time so I can just pull the assembled salad out of the fridge and I don't have to spend time reprepping.
Step 1 is to always have grilled chicken on hand or prepare enough for several salads. If I'm just cooking 4-8 chicken breasts at a time, I use a grill pan. Spray that pan with cooking spray, and heat to medium-high heat. I pound my chicken breasts a little so they are thinner and cook evenly. My seasoning of choice is Mrs. Dash, which I put on both sides, then cook for about 4 minutes per side or so until they are cooked through, and let rest before eating so they stay moist.
Tuesday, 27 January 2015
40 Day Fat Loss Challenge
At the beginning of last year (2014), I challenged myself to get in shape for my first ever NPC bikini contest and reached that goal after 5 months of training (July 2014). Since then, I'd been pretty much slacking on the diet and workouts, but by October 2014, I was not liking how I felt physically when I had gotten used to being in great shape. My weight was creeping back up and my muscle was turning into fat. In November, I started back with my trainer and by December had started embracing my bikini meal plan again, but not nearly as strictly and not without lots of "cheats". It was the holidays after all. And I like to eat as much as the next person.
Read more »
Monday, 12 January 2015
Healthy Afternoon Snack -Yoplait Greek 100 Yogurt
Hi friends! I'm definitely back in the workout/eat healthy grind, training with my trainer 3 times a week and doing 30 minutes of cardio 4 times a week. It feels good to be back to it and I'm already noticing my jeans fitting better again, but being back on my meal plan where I eat every 3-4 hours is where I feel the most benefit. If you're like a lot of women, you might actually skip meals (and I'm guilty of that too!) but eating consistently throughout the day keeps my energy level constant and there's no energy dip mid-afternoon.
If I'm in a pinch and can't eat a whole meal (or I'm just not hungry enough) around 3:00 p.m. (the time I'm typically heading out the door to pick up my son from school), I'll grab a Greek yogurt because it's delicious, low calorie, and full of protein.
I was asked by Yoplait to try their Yoplait Greek 100 Yogurt, and since it's something I eat anyway, was happy to try their brand and flavors. I didn't realize Yoplait made Greek yogurt, so I was surprised to see the varieties of flavors they had. To name a few: Coconut, Honey, Banana Caramel, Orange Crème, Apple Pie, Strawberry Cheesecake, Mango, and Key Lime.
My favorites are Peach and Honey. My husband likes Strawberry Cheesecake and Mango. So yummy!
Thursday, 18 December 2014
5 Month Post Bikini Contest Check-In
It's been a little more than five months since I competed in my first NPC bikini competition and I wanted to share what life's been like since then and where I am now with my (lifelong) fitness journey. I say lifelong journey because as long as I'm alive, I want to take care of myself and never take my health for granted. With my Dad's illness, I've painfully watched his physical ability diminish to the point where he cannot walk, so I'm always mindful of how grateful I am to be able to move and exercise.
the beginning
Almost one year ago, I had gotten out of shape and was ready for a big change. I couldn't fit comfortably into my clothes, felt sluggish and missed feeling good about myself. I started working out and eating better in February 2014 on my own, and began working with my trainer (3-4 days a week) at the end of March 2014. We trained together for 15 weeks and I competed in the bikini contest on July 4, 2014. I went from 112 pounds and 25% body fat (Feb 2014) to 100 pounds (July 2014). We didn't test my contest body fat because I was supposed to go the BodPod for a very accurate reading, but the facility cancelled my appointment because they machine wasn't working. My trainer guesstimated I competed at about 15% body fat.
Sunday, 16 November 2014
Meditation Challenge Update
It's been about two weeks since I wrote in, declaring my intentions for the 21-day meditation with Oprah and Deepak. The update is I have failed miserably. Like bad. In the past 14 days, I have meditated a total of three times. Yeah. The challenge started on a Monday, but I began on Tuesday because that's when I got the email linking to the first meditation. I also meditated on Wednesday and Thursday. Friday is where I fell off the wagon. I totally forgot about meditating on the weekend and then into the next week I never got back on the wagon. Now, I feel too far gone to continue.
The meditations are only available for 5 days, so I could start back up (having missed some) but I'm so not into it right now. Admitting this to myself and you feels like a big failure, but I would rather be real about my failures than pretend to be someone I'm not. I hear the negative voices in my head and have to work to let them go.
I still crave a quiet, still alone time in the morning and will be making an effort to incorporate that more, but I think pulling out my Bible/praying/journaling would be more natural to me than meditating.
How are you doing with the challenge if you tried it? If you've stuck with it, I applaud you. And I hope you are getting something good out of it. Are you hating me for not continuing? I feel like a workout partner who quit, leaving you hanging. And that feels bad. When it comes to certain things in life, we absolutely have to keep going, whether we feel like it or not. You have to wake up to feed the crying baby, you have to go to work, you have to take your parents to the doctor, you have to pay the mortgage, you have to meet that deadline. But, there are other times when it's really okay to let something go. Only YOU can decide what those situations are. And you have to face the consequences for your decision. I completely get it if you're disappointed in me or upset or think I'm not good with my word. I have to live with the fact that I said I was going to do this and I didn't finish. And I chose to put it out there on the Internet, so it's a public fail.
I would appreciate your grace, your kindness, your empathy. The friends who support us when we've let ourselves down are the kind of people we need in our lives. It's the kind of person I want to be in return.
My intention for trying the meditations initially was to try to still myself each day so that I could be more present and more peaceful on the inside. Admitting that I failed makes me feel human, vulnerable, and a little bit brave.
Sunday, 2 November 2014
21-Day Meditation Experience with Oprah & Deepak Chopra
A few weeks ago I had the pleasure of going to Oprah's 'The Life You Want Weekend' event courtesy of P&G brands OLAY, Tide, and Orgullosa. Being a huge Oprah fan since middle school (I would watch everyday after school at 4:00 p.m.) and having subscribed to her magazine since the first issue, this was a big deal. I'd always wanted to go to a taping of her show, but never got the opportunity, so getting an email offering tickets to the event was definitely a good mail day. At the event, our seats were close to the stage, so seeing O up close and personal was pretty thrilling, a bucket-list item happily checked off.
On day 2, Deepak Chopra was one of the speakers and, during his presentation, he lead us in a group mediation. I've always been intrigued with the idea of meditating, and my two closest friends are daily meditators, but I have never put it to consistent practice in my life. In fact, I've only tried it a handful of times and usually end up thinking about random things like dinner or laundry. But, I'm ready to challenge myself to a consistent practice of mediation now.
Oprah and Deepak have teamed up to present a free 21-day Energy of Attraction Meditation Experience that starts tomorrow, Monday, November 3. You sign up creating an account and then will receive a daily email with a link to the meditations. I'm one of those people who is on the go pretty much non-stop, so training myself to not just slow down, but to be still will be good for me. Sure, I often relax on the couch or in bed with a magazine or book, but I almost never just sit still and do nothing. I feel like right now, in the weeks leading up to Thanksgiving and before the Christmas holiday, is the perfect time to tune in and listen to my Spirit and see what it wants to tell me.
Sunday, 26 October 2014
LARABAR GIVEAWAY | Eat Healthy & Get Outside
As we draw closer to the end of the year and towards the holidays and cold weather where we just want to bundle up and stay inside, I'm reminded that I don't want to slack off now and lose the fitness level that I worked so hard to achieve earlier this year. It's so hard to get in shape, but so easy to get out of shape! I'm definitely going to enjoy myself and won't be sticking to a rigid routine these next couple months, but I plan to continue to exercise and eat healthy because I want to take care of myself and feel good. As part of my daily meals, I typically eat a LÄRABAR each afternoon as that's about the time I'm hungry and heading out the door to get my son from school. I'm never without them, because my son likes them too (as picky as he is), so there is always a LÄRABAR in my purse, gym bag, or car. Do you do that too? If you've ever been out and about, starving and grouchy, with equally grouchy and starving kids, you probably do. November 17 is National Take a Hike Day and if you need a bit of fuel before or after your walk, a LÄRABAR is the perfect thing for you. I love that LÄRABAR is actually made by a real woman named Lara, who, in 2000, found herself hungry after a hike and created a natural food full of wholesome ingredients like fruit and nuts to give her a tasty healthy snack to fuel her active lifestyle. Lara has a passion for natural foods (each LÄRABAR has no more than 9 ingredients, is gluten-free, non GMO, kosher, and most of the products are soy-free, dairy free and vegan). There are so many flavors to choose from. I'm a big fan of the chocolate and peanut butter flavors, but I know other people who prefer the fruity ones.
Friday, 24 October 2014
Slow Cooker Chicken Tacos
Happy Friday friends! My friend Leanne (And Away We Go) sent me a slow cooker recipe for chicken tacos (one of my faves!) that I had to share with you! Don't you just love a slow cooker/crock pot meal? Nothing better than getting dinner going at the beginning of the day and then not having to worry about it again! I think this will be on our menu this weekend!
___________
Now that the days are cooler and our routine is busier, I have pulled out the old slow cooker and started to add a few soups and casseroles to our weekly menu. These slow cooker chicken tacos have been an old stand by in our house for a few years and I was excited to make them again the other night!
The recipe is just what I think every slow cooker recipe should be; toss the ingredients in the pot and turn it on! The mixture of chicken, beans and corn makes for a filling meal, packed with protein.
I've made this dish for guests and taken it to parties and have always had lots of requests for the recipe...
So here it is!
Slow Cooker Chicken Tacos
1 can of black beans (drained and rinsed)
1 large jar of chunky salsa
2 large chicken breasts (bone and skin removed)
2-3 Tbsp taco seasoning
1 cup frozen corn
Add black beans and salsa to slow cooker. Place the chicken breasts on top of the mixture and sprinkle with taco seasoning.
Cook on low for 8 hours or high for 5 hours.
Remove chicken breasts and shred with a fork. Return shredded chicken to the slow cooker, add frozen corn and mix together with black beans and sauce. Turn the slow cooker to low and cook for a half an hour.
Serve with soft tortillas and top with shredded cheese, sour cream and guacamole.
Thank you for sharing Leanne! We'll be thinking about you as your new little bundle is about to arrive!
Thursday, 23 October 2014
Walking/Running Shoes for a Cause
This month is National Breast Cancer Awareness month and I'm proud to wear my Skechers in support of breast cancer. (I shared my own family experience with cancer on Honey We're Healthy and you can go here if you want to read it.) I already love and wear Skechers GoWalk line of shoes because they are the most comfy and lightweight shoe I've found- perfect for busy days running errands. This new performance division line where proceeds go to the American Cancer Society are not only helping win the fight, but are a truly fantastic shoe. Anyone who walks, runs, or exercises consistently knows the importance of a great performance shoe to keep you moving. This one is cute too in pink and grey. ;)
Skechers Performance Division proudly supports American Cancer Society in the fight against breast cancer with a special collection of products. In addition to the “Awareness” footwear and apparel line, Skechers Performance Division supporting American Cancer Society in several ways:
- Skechers Performance Division is offering a donation to American Cancer Society, and all of the Skechers Performance Division Awareness apparel and footwear will feature the ACS logo and messaging.
- Skechers is hosting the American Cancer Society San Francisco Making Strides Against Breast Cancer walk, and will be donating a percentage of proceeds from the sales of Skechers shoes on-site that day.
- Skechers is launching a register round-up program in Skechers Retail stores in which customers can round up their purchase to the nearest whole dollar to benefit American Cancer Society for the entire month of October. If consumers donate $5 or more, they will also receive a 20% off discount for their next visit. This will offer anyone shopping for any item in a Skechers retailer store the opportunity to give back and support the cause.
- Skechers Retail stores are offering a gift with purchase for customers who purchase a pair of limited-edition Awareness shoes. The gift with purchase will be either a breast canvas awareness canvas tote back or a pink water bottle.
Please visit Skechers site and check out their cute, quality shoes to help end breast cancer. If you visit, please write "visited" in the comments so we can acknowledge your support.
*Thank you Skechers for sponsoring this post.
Sunday, 19 October 2014
Clear Skin & Non-Oily Hair
During high school, my skin (especially on my cheeks) would break out pretty bad. I heaped on the makeup to try to hide it, which I'm sure only exacerbated the situation. My skin was never "perfect", but later, when I got on the birth control pill, my skin cleared right up. I also noticed that it kept my hair from getting oily. I got off the pill awhile ago and ever since, I've noticed my hair getting greasy and my skin not looking as clear. My forehead and the area around my jawline was full of little bumps under the skin. After about two months, I ended up going to my dermatologist and he prescribed Acanya, which is a combination of Benzoyl Peroxide (2.5%) and Cindamycin Phosphate (1%), and also told me to use Witch Hazel 
as a toner after washing with Cetaphil cleanser (which I've been using since high school).
So far, so good. My skin is looking much clearer. I wish I had visited my dermatologist when I was pregnant with my son- my back/shoulders broke out terribly in big, ugly blistery pimples. We don't have to suffer! Benzoyl Peroxide is available over the counter without a prescription, but I would recommend finding a good dermatologist in your area. It's amazing how bad skin can affect your self-esteem. Even though my break-outs weren't terrible recently, I was still self-conscious about it.
as a toner after washing with Cetaphil cleanser (which I've been using since high school). So far, so good. My skin is looking much clearer. I wish I had visited my dermatologist when I was pregnant with my son- my back/shoulders broke out terribly in big, ugly blistery pimples. We don't have to suffer! Benzoyl Peroxide is available over the counter without a prescription, but I would recommend finding a good dermatologist in your area. It's amazing how bad skin can affect your self-esteem. Even though my break-outs weren't terrible recently, I was still self-conscious about it.
For my hair, my dermatologist gave me samples of this DHS Clear Shampoo, but he was out of the conditioner. The shampoo has no scent, but lathers well and seems to be working. I couldn't find this brand at my drug store, so I just ordered the shampoo and conditioner
on Amazon (it's available on Prime). I was also advised to let my hair get oily so that my hormones can balance out my oil production. Oh man, is this hard to do?! But, I found a cornstarch/baby powder combination at my grocery store that I love to use between washings if my hair is oily. It's better than straight-up baby powder because it's not as strong-smelling. It actually feels really cool and nice on your scalp when you put it in and just a little goes a long way!
on Amazon (it's available on Prime). I was also advised to let my hair get oily so that my hormones can balance out my oil production. Oh man, is this hard to do?! But, I found a cornstarch/baby powder combination at my grocery store that I love to use between washings if my hair is oily. It's better than straight-up baby powder because it's not as strong-smelling. It actually feels really cool and nice on your scalp when you put it in and just a little goes a long way! But, before I headed to the doctor, I started researching online what I could do at home to help the acne situation. I came across the Alkaline diet, which is supposed to help balance your hormones my keeping your body's blood pH level slightly alkaline at 7.35-7.45. Below 7 is said to be acidic and above 7 is alkaline. I'm new to this info, but here are two charts that explain which foods are on the acid-forming side, and which are more alkaline.
NO SUGAR. That's what I'm working on eliminating.
HEALTHY FATS- I'm adding back in healthy fats like a few crushed almonds and slices of avocado on my salad, cooking my protein pancake in a teaspoon of coconut oil instead of cooking spray.
FRUITS/VEGETABLES- eat to your heart's content. I realize I hardly eat any food- instead always serving them to my son. I need to partake in this goodness!
WATER- Spring, river, or tap water is completely neutral. I'm doing good on my water intake. Keeping my insulated water bottle nearby helps.
The biggest no-no's on the Alkaline diet are coffee, alcohol, processed foods, sugar, salt, and red meat. Coffee is the hardest for me to give up, I drink two cups most days.
How do you keep your skin clear? Have you noticed whether your diet affects your skin?
Sunday, 5 October 2014
Cardio Kickboxing
I'm so excited to tell you about the new group exercise class I tried last Monday, "cardio kickboxing". My husband said he was going to do it with me, but when we got there, it was only women lined up, so he politely declined. (don't blame him!) I'm so glad I tried this class- it was my absolute favorite of all the group classes I tried!
It was a new experience for sure, I've never worn boxing gloves before or punched a heavy bag. The bags were all stored in one corner of the class and you had to move it to the room to use. They are so heavy, you have to squat down with your back against the bag to even move it into position for class- that's a workout in itself. Most people were two to a bag, but I had my own.
The class was an hour long, but went by fast. The instructor played awesome music and was great at explaining what combinations to do. I watched the two women in front of me (they seemed experienced and knew what to do) so I just followed them. I have to say it feels GREAT to let go and take all your stress, aggression, and anger out on that bag. I put a beating on it for sure. Even though I was wearing gloves, my knuckles were all red at the end. I was thinking I'll buy my own gloves for the next class and maybe tape my knuckles.
But, the problem is, I hurt my right shoulder in the process. I woke up on Tuesday morning and it was kind of sore. By Wednesday, it hurt to move it. I still have a range of motion, but I can tell I strained it because it hurts to lift it shoulder height. Passing anything to my son in the backseat of the car is a killer. I'm so bummed because I want to go back to kickboxing, but I know I need to lay off it for awhile so it can heal.
I didn't do any other exercise for the rest of the week, but I think I can run or do the stair master this week. Or maybe one of the other classes and just not use the weights. That would be more fun!
Have you tried kickboxing? What did you think? Any injuries or pointers to avoid injury? I'm going to talk to the instructor about my shoulder and see what he says.
Sunday, 28 September 2014
One Week of Group Exercise Classes - RECAP
Last week, I challenged myself to five days in a row of group exercise classes. I was feeling like I needed to push myself more with my workouts and thought that the group atmosphere would be a good motivator to keep me determined and giving my all to my workouts. I was right. These classes are no joke! I ended up making it through four classes and took Friday off. Last week was one of the busiest weeks of school so far with lots on the calendar, which meant for many early mornings and late nights. I knew that I physically could not do one more class on Friday and was disappointed that I didn't complete all 5 classes. But, now I know for the future that it's best to do three or four classes, take a day off, then do three or four classes again. That's what I'm planning this week.
Below is a detailed recap of each day and a review of the classes I took.
MONDAY - YOGA
Mondays are always hard, and, as I lay sleeping in my warm, cozy bed, still super tired from a long weekend, and being up late working on Monday's posts, my alarm was nagging me to wake up. I'd already hit snooze too many times and it was almost 7am (the alarm was set for 6). For a second I thought, "What if I don't go today? Who will know?" Well, I will know, and I don't want to let myself or you down. So I got my tired ass up. My son is usually awake before me, but Mondays are hard on him too. "I'm still sleeping. Leave me alone!" He growled at me, which is totally not like him. I grabbed his school clothes, went downstairs and started making our protein pancake, pulling already-assembled school snack and lunch from the fridge and into the backpack. My groggy son made his way downstairs, ate his pancake, I had to help get him dressed for school and we're out the door at 7:40. I hope he naps at school today, I think.
Hurrying to the gym, I'm stressed because I don't want to be late for my first class and I'm actually nervous because I've never done this class or yoga before. I realize I have that high-school feeling of "what if everyone already knows each other and what to do and I'm left out?" Also, I don't really know where the class is taught, so that's stressing me out a little. But, I get there in plenty of time and there are already about 20 women standing outside the room waiting. "Are you waiting for the yoga class?" I ask the woman closest to me. "Yes, if you don't get here early, you won't get a spot."
And they're all in flip-flops or bare feet. I'm in athletic shoes. oops. Once the door opens and we enter the room, I see a mat already set up on the floor, so I go sit on it and take my shoes and socks off. "I was saving that spot for my friend" a woman says. oops, again. So, I go get my own mat, two blocks and a towel and there's barely any spot to lay the mat out. It's a huge room and it's full of people. After I got situated, I counted at least 75 people there for the class (mostly women, but a few men).
The instructor starts the class with a quote from Einstein- something about insanity and he talks about that for awhile. He is a good instructor, even though I don't do yoga, I can tell. (and also judging by how popular his class is). His voice is calm and even and he instructs you very specifically on how to do the poses. He's actually really eloquent in describing what your body should be doing. A few times, he nonchalantly adjusted how I was holding a pose and did so for other people in the class too.
Breathing is important in yoga- in and out through your nose and it should make sound. Holding the poses was challenging, but I think I did okay. My favorite part of yoga was the end- the two minutes of lying quietly on my back while soothing music played in the background was heavenly. I realize I never just sit quietly at home. I'm always go, go, go. Even if I'm sitting on the couch, it's either while watching t.v., playing on my iPad, or reading. So, just laying still quietly was awesome.
The instructor ended the class with a Dalhi Lama quote about giving your full attention to the task you are doing. Great way to start a Monday.
Monday night, after dinner, we had a PTO officer meeting to prepare for the big school PTO meeting that Thursday. The meeting lasted until 10:30 p.m., so it was a late night.
TUESDAY - CORE MOTION
I woke up on Tuesday morning really sore. I didn't think I'd pushed myself that hard with yoga the day before, but my muscles thought differently. I had an early text from my friend saying she was keeping her daughter home sick, so our running was canceled. Wanting to continue the group exercise, I checked the schedule and found "Core Motion: a non-stop cardio workout using a medicine ball that emphasizes functional movement, fat-burning, and core strength." This class was so hard, but also ended up being my favorite. You could use a 2 or 4 pound medicine ball (the size of a basketball). I chose the 4lb ball and was dying after 45 minutes of the hour-long class. There's a lot of movements where you are pushing the ball above your head and you hold it the whole time. This class reminded me most of the workouts I did with my trainer when I was training for my contest. It incorporated the strength and cardio elements at the same time. 45 minutes in, I was looking for the door, but I stuck with it. I was a sweaty mess at the end.
WEDNESDAY - CUTTING EDGE (strength)
By Wednesday, I realized I was seeing some of the same people as in the first two classes. I guess they do these classes pretty frequently. This class was similar to Core Motion, except you use sets of free weights. The step bench was mostly for when we lay on it to do chest exercises- like flys with the weights. We did a lot of cardio too, like burps (yuck!) and abwork with planks and crunches. Again, the class was super challenging. The round discs are for lunges and my legs were on fire!!!
As the class started, the instructor asked if anyone was new to the class - I'm not sure if I was the only new one, but I was the only person who actually raised her hand. The instructor was nice enough to come over to me a couple of times and make sure I was doing okay. And, at the end, she came over again and asked what I thought. I told her how hard the class was, and it made me feel out of shape- but I liked it." She said, "I was keeping an eye on you and you did great!"
Doing three days in a row of hard exercise had me feeling really good. It's easier to eat healthier when you are working hard too.
Wednesday after school, my son had swimming lessons, then I came home and made dinner for my husband and had plans to have dinner with my girlfriends at one's house with our friend visiting from out of town. After leaving my girlfriends house, I made a late-night trip to Target for last-minute PTO items. I think I made it to bed around midnight.
THURSDAY - CYCLE TECH
By Thursday morning, I was so tired. We had a classmate come over at 6:15am that we were bringing to school, so it was an extra early morning. I drank a cup of coffee to get me going (I usually wait until after my workout because I sometimes get too jittery/hungry if I drink it before). My husband agreed to do the cycling class with me since he didn't have any appointments that morning and we knew the instructor. Thank God this class was only 45 minutes. I really felt like my legs might not make it through this class, but once you get going and the music was so good, I'm proud to say I gave it my all. It was 45 minutes, but that was all cycling. We were told to "make sure to stretch" when the class ended.
The instructor for a spin class makes all the difference, along with the music they play. This class rocked, and I remembered that the instructor is a Christian, because he threw in a Hillsong song. :) He was so good, encouraging us the whole time, saying, "leave the anger behind, the stress behind" "own the moment, this is your exercise, don't sit on your butt. . . " And he kept changing the lights for different moods. He was good about telling us what RPM we should be at too. I'd never done a class where they had that kind of monitor on the bike before. My husband snapped this pic before class started- and it filled up (about 40 people?).
After class, I had to hurry and get to the school to do some work, then rush to my hair appointment, and back to the school with wet hair to finish up. I got home around 4pm, then had to be back at the school at 6pm for our 6:30 meeting. I ended up getting home around 8:30pm, got in bed with my son so I could hear all about his first day of karate and then stayed up late working on my Weekend Steals & Deals post for Honey We're Home. I went to bed with it unfinished, and decided to skip Friday's workout so I could finish my post and because my body was so physically exhausted and sore.
FRIDAY
Nada. Definitely needed this rest day. I felt bad to disappoint y'all! I had said that I was going to do five workouts and only did four, but I figured it's better to be honest and give you the truth than to push myself past what I know is good for me. At lunch with some friends on Friday, my girlfriend gave me some "thank you" cookies and that was the first sweets I indulged in all week! And I kept my water consumption up too.
WHAT I LEARNED: These group classes are an awesome workout! They are not the aerobics classes of the 80s, but instead, are intense cardio/weight training exercises. The workouts are similar to what I did with my trainer (the Core Motion and Cutting Edge) and the group class helps keep you going when you feel like quitting. The other thing I liked about having an instructor was I didn't have to think about what exercise to do next. They are there telling you what to do and the transitions from one exercise to the next happen quickly. I really wanted to leave without doing the whole hour on Tuesdays and Wednesdays classes, but being in the group made me stick with it. I felt slimmer and stronger after just four classes. I know that if you stick to intense group classes like these, you will get in shape!
Also, I did feel intimidated at first because these were my first classes and I didn't know what I was doing or know anyone in the classes. That's okay. I overheard other people saying they hadn't done the classes before either. Sure, having a friend go with you might make you feel more comfortable, but it's still YOUR workout. Make it yours!
I still want to do the Friday class I missed "Muscles" and plan to do that one this week. Also, tomorrow, my husband and I are doing "Cardio Kickbox". I'm scared of this one because the class description is, "Moderate/fast paced. High energy workout of kickboxing drills and combinations incorporating heavy bags." Um, never done anything like this before, but I bet it's a great workout! It's okay to be scared, but I don't want to let fear paralyze me. Be courageous and strong. Conquer your fears. You will be rewarded.
I'm so glad I gave these classes a chance. I definitely felt a change in my body after just four classes (along with healthy eating)!
Are you convinced to try a group class now?
The instructor ended the class with a Dalhi Lama quote about giving your full attention to the task you are doing. Great way to start a Monday.
Monday night, after dinner, we had a PTO officer meeting to prepare for the big school PTO meeting that Thursday. The meeting lasted until 10:30 p.m., so it was a late night.
TUESDAY - CORE MOTION
I woke up on Tuesday morning really sore. I didn't think I'd pushed myself that hard with yoga the day before, but my muscles thought differently. I had an early text from my friend saying she was keeping her daughter home sick, so our running was canceled. Wanting to continue the group exercise, I checked the schedule and found "Core Motion: a non-stop cardio workout using a medicine ball that emphasizes functional movement, fat-burning, and core strength." This class was so hard, but also ended up being my favorite. You could use a 2 or 4 pound medicine ball (the size of a basketball). I chose the 4lb ball and was dying after 45 minutes of the hour-long class. There's a lot of movements where you are pushing the ball above your head and you hold it the whole time. This class reminded me most of the workouts I did with my trainer when I was training for my contest. It incorporated the strength and cardio elements at the same time. 45 minutes in, I was looking for the door, but I stuck with it. I was a sweaty mess at the end.
By Wednesday, I realized I was seeing some of the same people as in the first two classes. I guess they do these classes pretty frequently. This class was similar to Core Motion, except you use sets of free weights. The step bench was mostly for when we lay on it to do chest exercises- like flys with the weights. We did a lot of cardio too, like burps (yuck!) and abwork with planks and crunches. Again, the class was super challenging. The round discs are for lunges and my legs were on fire!!!
As the class started, the instructor asked if anyone was new to the class - I'm not sure if I was the only new one, but I was the only person who actually raised her hand. The instructor was nice enough to come over to me a couple of times and make sure I was doing okay. And, at the end, she came over again and asked what I thought. I told her how hard the class was, and it made me feel out of shape- but I liked it." She said, "I was keeping an eye on you and you did great!"
Doing three days in a row of hard exercise had me feeling really good. It's easier to eat healthier when you are working hard too.
Wednesday after school, my son had swimming lessons, then I came home and made dinner for my husband and had plans to have dinner with my girlfriends at one's house with our friend visiting from out of town. After leaving my girlfriends house, I made a late-night trip to Target for last-minute PTO items. I think I made it to bed around midnight.
THURSDAY - CYCLE TECH
By Thursday morning, I was so tired. We had a classmate come over at 6:15am that we were bringing to school, so it was an extra early morning. I drank a cup of coffee to get me going (I usually wait until after my workout because I sometimes get too jittery/hungry if I drink it before). My husband agreed to do the cycling class with me since he didn't have any appointments that morning and we knew the instructor. Thank God this class was only 45 minutes. I really felt like my legs might not make it through this class, but once you get going and the music was so good, I'm proud to say I gave it my all. It was 45 minutes, but that was all cycling. We were told to "make sure to stretch" when the class ended.
The instructor for a spin class makes all the difference, along with the music they play. This class rocked, and I remembered that the instructor is a Christian, because he threw in a Hillsong song. :) He was so good, encouraging us the whole time, saying, "leave the anger behind, the stress behind" "own the moment, this is your exercise, don't sit on your butt. . . " And he kept changing the lights for different moods. He was good about telling us what RPM we should be at too. I'd never done a class where they had that kind of monitor on the bike before. My husband snapped this pic before class started- and it filled up (about 40 people?).
After class, I had to hurry and get to the school to do some work, then rush to my hair appointment, and back to the school with wet hair to finish up. I got home around 4pm, then had to be back at the school at 6pm for our 6:30 meeting. I ended up getting home around 8:30pm, got in bed with my son so I could hear all about his first day of karate and then stayed up late working on my Weekend Steals & Deals post for Honey We're Home. I went to bed with it unfinished, and decided to skip Friday's workout so I could finish my post and because my body was so physically exhausted and sore.
FRIDAY
Nada. Definitely needed this rest day. I felt bad to disappoint y'all! I had said that I was going to do five workouts and only did four, but I figured it's better to be honest and give you the truth than to push myself past what I know is good for me. At lunch with some friends on Friday, my girlfriend gave me some "thank you" cookies and that was the first sweets I indulged in all week! And I kept my water consumption up too.
WHAT I LEARNED: These group classes are an awesome workout! They are not the aerobics classes of the 80s, but instead, are intense cardio/weight training exercises. The workouts are similar to what I did with my trainer (the Core Motion and Cutting Edge) and the group class helps keep you going when you feel like quitting. The other thing I liked about having an instructor was I didn't have to think about what exercise to do next. They are there telling you what to do and the transitions from one exercise to the next happen quickly. I really wanted to leave without doing the whole hour on Tuesdays and Wednesdays classes, but being in the group made me stick with it. I felt slimmer and stronger after just four classes. I know that if you stick to intense group classes like these, you will get in shape!
Also, I did feel intimidated at first because these were my first classes and I didn't know what I was doing or know anyone in the classes. That's okay. I overheard other people saying they hadn't done the classes before either. Sure, having a friend go with you might make you feel more comfortable, but it's still YOUR workout. Make it yours!
I still want to do the Friday class I missed "Muscles" and plan to do that one this week. Also, tomorrow, my husband and I are doing "Cardio Kickbox". I'm scared of this one because the class description is, "Moderate/fast paced. High energy workout of kickboxing drills and combinations incorporating heavy bags." Um, never done anything like this before, but I bet it's a great workout! It's okay to be scared, but I don't want to let fear paralyze me. Be courageous and strong. Conquer your fears. You will be rewarded.
I'm so glad I gave these classes a chance. I definitely felt a change in my body after just four classes (along with healthy eating)!
Are you convinced to try a group class now?
Sunday, 21 September 2014
One Week of Group Classes - THE PLAN
Hi friends! I'm trying something new this week to shake up the semi-funk I've been in lately with my workouts. I only worked out once last week because I felt too busy with all the commitments going on. Some weeks are like that, but they leave me feeling icky. And, as y'all know, when we workout, our eating is typically better. We don't workout so hard during the week, just to "blow it." So, this week, I'm doing a week (Monday - Friday) of group workouts. I feel like I need the boost of energy and support you get when working out in a group. There's a commitment because it starts and stops at a specific time and you do get a great workout. Once the class gets started, it's rare that someone leaves without completing that class.
I printed out the schedule and class descriptions of group exercise classes at my gym and found they typically have three options for the time of day I like to go (in the morning right after dropping my son off at school). This works perfect for me, I just get up, get dressed/eat my protein pancake/get my son fed and ready for school and we're off. No hair, makeup, or coffee (I prefer to linger with that after I get home and showered). When I get home, I know my day is off to a great start because I got my workout out of the way!
I chose a variety of classes so that I can experience different types of exercise and instructors. If I really like one, I'll consider committing to that class for a longer period. On Tuesdays, I'm sticking to our school running club, which is just a few women that run the 3-mile track at our local park right after drop off.
Here's my schedule of GROUP CLASSES for this week with the class description below:
Monday- Yoga Body (8:30 - 9:30) YOGA
A well-rounded hatha yoga practice that will lightly warm you up and stretch you out while beginning to train your body for more advanced work. Most appropriate for those who have prior yoga experience and are physically fit.
I've never tried yoga (well, once, over ten years ago), so we'll see about this. There was no other "beginner" yoga class offered at my timeframe. I've have a couple of very close girlfriends who rave about yoga, and I'm eager to try it for the mind/body connection. Any advice for this first-timer?
Tuesday- Running Club (8:15 - 9:00) CARDIO
Run/walk intervals for 3 miles outside.
We've increased our stamina lately, so we're running more, walking less. This is great because we are done quickly and I can get on with the rest of my day sooner.
Wednesday- Cutting EDGE (8:30 - 9:30) STRENGTH
A more refined format including traditional weigh training combined with timed cardio intervals consisting of basic, athletic movements specifically designed to enhance the strength portion of the workout experience.
I definitely want to keep my strength up and my muscles toned, so I'm excited about this class. I bet it will be hard- timed cardio intervals always are, especially if you push yourself.
Thursday- Cycle Tech (8:30 - 9:15) CYCLE
An indoor cycling class designed to prepare you for race day; some of the techniques, specific ride profiles and drills are those used by competitive cyclists.
I've met the instructor who teaches this class and I think he's a pretty hard-core cyclist. I'm interested to see how his teaching technique is. I hope the music is good!
Friday- Muscles (8:30 - 9:30) STRENGTH
A muscle conditioning class for all levels, using various resistance equipment to build strength resulting in a total body weight workout.
My friends say the instructor who teaches this class is the best, and I can't wait to see for myself!
Hitting "publish" on this post and sharing this goal with you will keep me accountable to completing all these classes. As far as my diet goes, my goal is simple- don't eat any sweets (ice cream, cookies, brownies, etc.) and drink lots of water- 55 ounces a day (about half my body weight in ounces).
I will report back and let you know the classes went and whether I plan to stick with it.
Will you commit to a joining a group class with me this week?
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