Tag Archives: Les Mills

TGIFF

13 Oct

Thank Goodness it’s Fitness Friday!

Thanks to Katie over at Talk Less, Say More for hosting a day dedicated to fitness!

Who doesn’t love this idea?

My week in workouts:

  • Monday-taught Core & More and Cycling.
  • Tuesday- 5 mile run & 3 sets of 6 repetitions: 1) clean & press, 2) shoulder press, 3) squats, 4) bent-over rows.
  • Wednesday- NADA!
  • Thursday- taught Abs, Glutes, & Thighs and ran 2 miles on the awful treadmill.
  • Friday- Get Ripped-Slim N’ Lean workout

My morning started out with a tough total body weights workout; since I’ve been incorporating weight training back into my schedule, I’m trying to do one session solely dedicated to weights a week (no cardio included). Because I don’t include cardio, I make it a point to move from exercise to exercise in a quick and efficient manner; this helps keep my heart rate elevated throughout the entire hour!

Back when I relied on DVDs as my workout resource, I loved the Get Ripped! series. They were super challenging at first (because I never lifted in that way before. Scratch that. I never lifted before) but were a great way to track my progress. These DVD series worked more on muscular endurance, training the slow-twitch muscle fibers to be able to sustain longer sets/reps with lighter weights, rather than muscular strength, training fast-twitch muscle fibers for one heavy rep. Another benefit of the Get Ripped series is that each workout utilizes time under tension (TUT); training in a different way than I’m used to always leads to a GREAT workout and I know DOMS is coming to visit :). Nerd alert: I’ve memorized these workouts so I can perform them, sans DVD, in a gym setting.

Slim N’ Lean Mock-Workout:

  1. squats (40lb. barbel)
  2. pendulum lunges (12.5lb. dumbbells)
  3. chest press (12.5lb. dumbbells)
  4. dead lifts & single-leg bent over rows (12.5lb. dumbbells)
  5. push-ups & external rotations (body weight/8lb. dumbbell)
  6. triceps dips & extensions (body weight/ 12lb. dumbbell)
  7. hammer & biceps curls (10 lb. dumbbells)
  8. single-leg squats & plie squats (body weight/15lb. dumbbell)
  9. lateral raises & overhead presses (10 lb. dumbbell)
  10. calf raises (body weight)

AND

Has anyone (Michiganders mainly) tasted Biggby coffee?

life-changing.

Return of Body Pump

5 Oct

TGIF! I’m writing from Pittsburgh..my real home :). People always ask me “where do you actually live?” because I did my undergrad in Raleigh at NCSU, then went straight to grad school in Rochester Hills at Oakland, all while traveling to and from Pittsburgh. Can you see the disconnect?

After teaching Abs, Glutes, and Thighs (which was an amazing class BTW! Participants are always full of energy and up for ANYTHING, even when the classes continue to get more challenging), I hit the rush-hour traffic road and arrived in Pitt a little after 9:30. Salmon, grilled veggies, and a humongous piece of cake my family were awaiting me on the table (not my family); it makes the looooong drive so much more worth it when a home-cooked meal greets you! Right to sleep afterwards; sleeping in a queen-sized bed beats an extra-long twin sized bed’s bootay.

There’s really no point to this trip since I leave tomorrow (Saturday) morning at 5am to head straight to lululemon, but a girl needs some winter clothes! Why I didn’t bring any jackets, pants, UGGs, or winter scarves with me is over my head but it gave me an excuse to see my family :-D.

A relaxing morning

 (hi Kathy!)

and a long-but-not-forgotten body pump class

was what I had planned since my family has this silly thing called work. You guys remember how I was taking a break from heavier-lifting? I haven’t participated in a full hour-long lifting session until today and it felt great to get back to it! Sure some of my strength has dwindled but my endurance has improved and I was able to finish the entire workout- not missing one rep :).

What I used to lift in a Body Pump class:

  • squats= 40-50lbs
  • chest press= 15lbs
  • back track= 20lbs
  • triceps & biceps= 10-12lbs
  • lunges= 15-20lbs
  • shoulder track= 10-12lbs

What I lifted today:

  • squats= 17.5lbs
  • chest press= 10lbs
  • back track= 12lbs
  • triceps & biceps= 7.5lbs
  • lunges= 7.5lbs (added plyometrics to this track)
  • shoulder track= 7.5lbs and 8lb handweights

I felt I could have lifted heavier than I did but the above weight was perfect for my goals. I’m still not looking to get “bigger”, but rather continue toning, sculpting, lifting, and improving muscular endurance.

The rest of the day I plan on spending time with my family, drinking wine, eating a steak-ish dinner, and enjoying a real piece of cake!

What else made this trip worth it?

I am a Healthy Living Blogger.

8 Aug

Yep, that’s right..I am a healthy living blogger! I blog about all things fitness, health, wellness, and food related interspersed with my own quirky thoughts on everything from fashion, reality TV, sports, books, crossword puzzles, and normal life probz of a maturing 22-year old woman.

Where is this coming from? An afternoon yoga class with my mother and an instructor whose message had a direct path to my heart. Her words before we started our practice:

breathe. take a moment to listen to your body. set the tone for your practice. what do you wish to accomplish today? can you erase the negativity, the cannot’s, the I wish’s and focus on the positives, the I’ll tries and I can’s, and the gratefulness. it’s just you, the mat, and your strong, beautiful, and capable body. let’s go.

A couple of doctor’s appointments, a prescription, and a new workout routine seemed to help some symptoms I’ve been experiencing. There’s nothing wrong with me! Good news-not that I wanted there to be something wrong but at least I would know why I’ve been feeling so blah, time and time again-always looking for the easy way out I tell ya. My doctor did another blood test on me and everything is A-OK. We talked about everything I’ve been experiencing and she thinks it’s just stress. I agree 110%; stressing about my next move- new friends, old friends, working, exercising, eating, sleeping- can cause a body to stop producing what seems like EVERYTHING and over-tax all systems. I’m getting back on BC to regulate estrogen and progesterone levels, taking Caltrate (a calcium supplement) to increase the calcium and vitamin D in my bones as well as drinking milk and eating calcium-rich foods, and starting my day with a hefty dose of Miralax. Simple enough and semi-all natural.

Revamping my exercise routine to listen to my body more. I’ve taken a break from lifting weights (Get Ripped DVDs and Body Pump since I’ve been home) and instead, adding more body weight exercises and classes to keep me toned, strong, and my perception of the “ideal look” that suites me. Yoga, Pilates, cycling, running, and resting are my main gig’s currently. I’ve taken a break from weight training because, in my opinion AND for my liking, I was too muscular, especially in my upper body. PLEASE DO NOT GET ME WRONG! I think a toned, sleek, and sculpted body on a woman is sexy and attractive but for MY body (my height, genes, type of body and shape), it was a little too much for me. Everyone has their own definition of fitness and this is mine. I’ll never erase weight training from my routines, but am taking a minor break from it; add in the fact that I’ve been doing Body Pump and Get Ripped for going on 6 years now. This also will give me new goal (to gain back the strength I may lose) to work towards when I decide to add it back in. Plus, my mom likes to do classes with me and she can’t handle the impact of a weight training class, especially when it’s pre-choreographed and the instructor can’t or doesn’t know any better show you variations.

So back to that (one of many) life-changing experiences; it was like an “aha” moment for me. Key words: BREATHE, LISTEN, YOUR BODY, STRESS, NEGATIVITY, POSITIVE, TONE, GRATEFULNESS. All of these words are antonyms of PRESSURE. I’m putting too much pressure on my body. On top of the mere pressure of existing, I’m adding EXTRA to

  1. exercise
  2. blog
  3. start graduate school
  4. maintain a social life
  5. meet new people
  6. fit everything in
  7. make everyone happy

But why? Why can’t I just take the classes to enjoy them anymore? Where, when, why, and how did this mind-set come from; I went from looking at fitness, health, nutrition as something I enjoy, is a passion of mine, and was,is,and will be my career to my becoming own personal drill-sergeant.  I use to pride (and thought I still prided) myself on my attitude towards exercise and balance. To be honest, I think the “healthy living blog” world is a major culprit. I read these blogs and so many bloggers have ED’s, restrictive eating or the like (*NOTE-I am NOT judging, assuming, and/or prescribing ED’s; these are serious and life-threatening diseases and not a joke. My heart goes out to anyone who suffers and I pray for a recovery). I think it took a toll on my own views and opinions and how I need to act in order to be considered a “healthy living blogger”  and gain readership.

Blogs are a personal place where the author has the freedom to write and share about anything they choose to, and I get that and respect their opinions and views. But I want this blog to focus on the positives of fitness, health, wellness, and nutrition and be a place where readers can visit and take the information away with them without feeling like their doing something wrong, not doing enough, or getting caught in that awful comparison trap.

So that’s it. I am a Healthy Living Fitness Blogger who just wants to share my passion and knowledge of fitness, help as many people as I can reach their goals, be their “go-to” guru, and just keep doing what I’m doing!

Thanks for reading and stay tuned! 🙂

Day 40

16 Jul

It’s my last Monday both at the internship and in Raleigh! Time really does fly..

I spent pretty much the majority of the weekend with Kathie doing girl-y things; went to the zoo, watched the Twilight series, ate lots, and just hung out. It was relaxing and the perfect way to spend my last weekend in Raleigh!

 The Asheboro zoo was fun! We went once it opened and it seemed like all of the animals were still asleep though. The hype was around the baby giraffe that was born earlier in July; it was the first baby giraffe since 1996 that’s ever been born at this zoo! Although they hid both the mother and baby, both were reported to be doing very well; we were bummed we couldn’t see the baby but that just gives me an excuse to visit NC again :).

I have 2 more sessions with my client at State, one today and the last one tomorrow. It’s crazy to think we’ve been working together for almost 1.5 years! After training, I came straight to work to get started on the last assignments I need to turn in on Friday. I finished my internship portfolio  and can’t wait to turn it in Friday and be DONE!

I planned to run this morning, but decided to postpone it til later for two reasons: 1. it was still dark at 5:30am and I needed to be out of the house by then or I’d be rushed to leave by 7:45am and 2. it was 5:30am. I’m trying to get a couple runs around Lake Johnson before Friday! The park is so beautiful and I’m going to miss it tremendously.

This week in workouts:

  • Monday-run Lake Johnson (if the weather permits) or Body Pump
  • Tuesday-teach Body Sculpt & Balance & ran LJ!
  • Wednesday-Yoga Challenge
  • Thursday-teach Cycle!
  • Friday-Body Attack lite* or Body Pump. I’m not sure what the “lite” entails; I love the normal version of Attack and if this is a lower-impact format, I’ll for-go it and take Pump!

Have a marvelous Monday!

Final Touches

5 Feb

Hello KatieEPT.com! I’ve finally bit the bullet$17 and bought my blog domain! I’m not sure why it took me so long to make a final decision, but I’m so glad I did; hopefully this will encourage me to keep blogging and sharing my passions :).

After a night out in downtown Raleigh with goods friends and sugary drinks, my body was craving something a little more substantialprotien-y oats were on the menu! In the mix: oats, milk, vanilla bean protein powder, banana, and a sprinkle of almonds. I haven’t eaten oatmeal in a while but when I do, I like to toast the almonds. It gives them a smokey-not burnt-taste similar to a graham cracker(?). YUM.

After bummin’ around for a majority of the morning and finishing The Hunger Games, the gym was next on my to-do list. My workout was strictly strength-my knee has been bothering me so I’m keeping things low impact until tomorrow. The Canadian version of Les Mills, Jari Love’s Ripped and Chiseled workout is some serious strength training! The workout hits ALL major muscle groups two times over using a technique called Time Under Tension; tension meaning the force being applied to move the weight and time meaning the period when a muscle is under tension (eccentric and concentric contractions). Every exercise followed a similar pattern of 4(down)-4(up), 3-1, 2-2, singles, and pulses:

  1. Bulgarian Split Squats
  2. Squats
  3. Dead Lifts
  4. Chest Press
  5. Push-ups
  6. Chest Flies
  7. Bent-over Rows
  8. Triceps Dips
  9. Skullcrushers
  10. Pullovers
  11. Shoulder Press/Front-Side Raise
  12. Biceps Curls
  13. Hammer Curls

Lots of exercises but a complete total body workout! I will be sore tomorrow..

A fail-boat trip to the mall in the afternoon was not on my to-do list; after driving around the parking lot for 15 minutes trying to find a parking spot, I was to fed-up to shop!  Sushi at Domo’s Sushi made me forget about the trip!

Seeing The Woman in Black tonight! Ah.