Tag Archives: group exercise

Day 29

28 Jun

Traffic can make a good day go bad-especially when the accident isn’t even on YOUR side of the road! Damnrn rubberneckers! Good thing I had this  and saw this  on my Pinterest board when I logged on this morning :).

Although I wasn’t planning on riding a stationary bicycle, I did plan a cycling class that I’m teaching on July 19, Cycle & Stretch (I’ve said the exact date because it’s a GOAL of mine; always a work in progress and motivation to perfect it-keep me accountable!). 45-minutes of cycling and 15-minutes of stretching is the ideal cycling class for me because I’m not (actually never) excited about taking a cycling class (I feel violated when I come off the saddle) and it’s completely out of my comfort zone. I hope you’ve noticed-I’ve been stepping out of my comfort zone a lot lately; step I.T., cycling, yoga, Pilates, and aquatics are all formats that I’m conversant of and participate in regularly, but teaching them is a whole new ball game. In this internship experience, it’s okay for me to mess up; using the wrong terminology in step class, sprinting to a song that’s more fitted for a climb, wearing a two-piece to a pool plyometrics class..all are “oopsies” that I’ll take and learn from so that they don’t happen again. I want no regrets, no “I wish I tried that”, no if only’s in regards to this internship; I’m learning, growing, and evolving and I challenge you to do the same with your respective careers! Will you try? 

I wanted to do a homemade strength workout before a training session; as much as I like taking the classes here, the sculpting classes tend to do the same thing (not complaining though!) and I’m not feeling challenged as much. There’s nothing that a little digging through my exercisebrary can’t fix! The workout went a little like this:

  • side squats and reverse lunges (combo of the two)
  • up, up, down, down push-ups and push-ups with a knee tuck on the stability ball
  • BOSU bent-over rows
  • dead lifts and biceps curls
  • step downs with a knee lift and anterior raises
  • BOSU step ups with overhead presses
  • triceps kickbacks and glute extensions
  • single-leg bridges

In and out in an hour!

Girls night is back and the plan is sushi and a concert series! Have a great night!

Day 23

20 Jun

Today’s the day-Step I.T. with yours truly! Lots of steppin’ has been happening in my office; we shall name the step Bruiser..he’s taken quite the beating 😉

The humidity is not in anybody’s hairs favor today; it’s going to be in the high-90’s! If you have side bangs or your hair is angled in the front, a cute and easy way to wear your hair while exercising is with a clip to the side:

Push it up to add a little poof and you’re set!

This morning was practice, practice, practice; I rehearsed in the studio with the mic and the music playing as if I were talking to the participants. Hearing my choice of words out loud definitely helped where I needed to add or take out a step, change a transition, or think of a different way of saying something. If you’re learning to teach a new format, I highly recommend this way of practicing! When I practiced in my office and repeated the words in my head, everything worked because I knew what I was talking about. Participants don’t. Rehearsing the class as if it were the “real deal” only helped make the class successful.

Step I.T. went well! It being my first time teaching Step, mistakes were a no-brainer. I need to practice transitioning from right and left sides, remembering the steps (!), and cueing in time. Most importantly, I kept the class stepping, did even repetitions on each side, reiterated safety cues and breathing, and had fun! I’m in no way an expert stepper but am pleased with the outcome of my first Step I.T. class; the participants approached me afterwards and said they thoroughly enjoyed the class and it was a great workout-music to my ears! One thing to remember-when the fans are on high, papers will not stay in one place! I taped the workout in front of me on the mirror before I turned the fans up; needless to say we held basic for quite a while while I re-taped the papers down 🙂 rookie mistake..

Another fave purchase from Trader Joes! Kettle Corn in individual packages, perfect combo of sweet and salty. I don’t like popcorn but put kettle corn around me and you won’t stand a chance at getting some! Turkey, humus, tomato sandwich with strawberry Greek yogurt.

A part of my internship experience I wanted to observe and learn is the wellness profiles that the company does for employees. It’s a two-fer; one part is the fitness assessment, the other part is the lifestyle assessment. I’ve done fitness assessments before, but this protocol is different. They take the client’s blood pressure seated, standing, and while they’re exercising on the treadmill-all manually. I can’t even hear the systolic heartbeat in dead silence let alone while they’re running on a treadmill! So today was all blood pressure practice; I plan on going around to each persons’ desk and taking their BP tomorrow-be ready!

Have a cool first day of summer!

Day 16

5 Jun

A top-secret event is happening on campus today; you better believe I’m going to visit the building I have no business being in just to try to make a cameo :-P.

Back to more important things. Early morning at State’s gym to train then straight to work. Overnight oats with cookie butter and frozen strawberries to fuel me! I need to go to the grocery store ASAP..

Cycling was great! Ever heard of Florence + The Machine? The instructor played a lot of their songs and I felt it was the perfect match; hills were paired with intense songs that built-up as we added resistance. Sprints were high-tempo, fast-paced songs that made my legs explode with speed! Definitely more my style of cycling than the first 60-minute class I took. One of the songs we climbed a steep hill too 

Say hello to your newest fitness instructor here at the RFC! My demo went well yesterday and they’ll put me on the schedule for June-exciting! I also demoed my very, very basic step routine; step is a format that’s completely new to me to teach so there’s no doubt I need more time practicing! Good thing I’m in the right place :).

My supervisor took me out to lunch at one of the more upscale cafe’s on campus. Fresh sushi bar with a choice of 6 rolls, a fresh salad bar with all of the fixings, a grill station, a brick-oven station, and a vegetarian station..oh and a dessert station that had one-too-many of my fave’s! Seriously SO much to choose from! I opted for a rainbow roll (spicy tuna inside, tuna and avocado on the outside), a side salad, and an apple (no I didn’t eat the core since I was trying to have good manners); the sushi was unbelievably fresh, the salad was crisp and refreshing, and even the apple tasted better (just kidding!). It’s probably a good thing I don’t get paid; employees simply scan their I.D. and it takes it out of their paycheck. It’d be easy to overspend since you don’t actually hand-over the cash!

Strength Training for Runners started today and I’m able to help out with the workouts and making sure the participants have proper form. The class is 4 weeks long and progresses each week; next week we’ll introduce the step as a way to strength train!

Attending Body Sculpt & Balance tonight! Review will be posted tomorrow.

See ya!

 

Total Body Sculpt

29 Jul
Equipment needed: Dumbbells, resistance band, stability ball, mat
Perform each exercise 2X through before moving on to the next exercise. Use heavy enough weights (with good form!) to challenge yourself  (the last rep should be tough).
  1. Single-leg Tilt
    1. Weight in left leg-lift right leg in front
    2. Extend left arm to shoulder height
    3. Tilt forward from hips-swing leg behind you as you try & touch hand to foot
    4. Stand & repeat
  1. Single-arm Chest Fly
    1. Lay upper shoulders on stability ball
    2. Weight in right hand
    3. Slight bend in elbow as you lower weight
    4. Lift & repeat for reps/opposite arm
  1. Single-leg Row on Ball
    1. Place 1 knee on ball-slight bend in opposite knee
    2. Weight in opposite hand-palm facing behind
    3. Lift weight to ribs
    4. Lower & repeat/opposite arm

Curtsy Lunge & Hammer Curl

    1. Weights in hands
    2. Lunge diagonally back with right leg and curl weights to shoulders
    3. Return to center
    4. Lunge diagonally back with left leg and curl weights to shoulders
    5. Repeat
  1. Triceps Push-ups & Leg Lift
    1. Lie on right side-left arm bent in front of chest, fingertips towards head (bottom arm can be resting on floor in front of stomach)
    2. Extend left leg from hip
    3. Straighten elbow and lift upper body off of the ground (leg remains lifted!)
    4. Lower & repeat
    5. Switch sides to complete set

3-way Jump Squat

    1. Feet under hips-10 reps
    2. Feet wider than hips-10 reps
    3. Plie squat-10 reps

Tornado Raise

    1. Lay down-loop band around feet-hold handles and make an “X” with tubes
    2. Lower legs as you make little circles in 1 direction
    3. On the way up, reverse the circles