Tag Archives: Playlist

Let’s Play a Game

15 Dec

Happy weekend!

After teaching 2 group fitness classes back to back..

Blue equipmentA girl’s gotta have a little fun with it! I purposely used all blue equipment; BOSU, the resistance tube that’s equivalent of using 7 pounds of force, and an  (un-pictured) pair of 7lb. dumbbells that were obvi blue. Up first-Abs, Glutes, and Thighs..and the LAST one of the semester! We went through a circuit for the first half of the class:

  • BOSU lateral hopovers
  • dumbbell wood choppers
  • resistance tube lateral walks
  • BOSU glute bridges (double and single legs)
  • BOSU decline planks

After, we played what I call a “game”*. I had each participant flip a coin; whether it landed on heads or tails, it corresponded to an exercise. We only got through 1 round of it, but it was a change-up from my norm group fitness class of me doing all of the work! I always try to do something “fun“* on the last class and involve the participants when deciding what workouts/exercises to do. It gives the participants a chance to run the class (so to speak) and show-off what they learned throughout the semester. MY group fitness classes aren’t just about getting a workout in, but taking what we do in the class and using it in your OWN workouts, with amazing form and variations so no workout is the same.

*I put these choice words in quotations because apparently what I think is a game and fun, the participants think otherwise! (cough-Stephanie-cough) ;).

Next up-cycle! I was subbing for another instructor because usually, I do not do back to back classes. It’s too much! I give those who do it regularly lots of credit. For me, I must have balance when it comes to teaching; too much burns me out and I start to dread it. ALL fitness is a PASSION of mine, not an everyday thing..moderation :).

Three people plus me for an hour-long class. I’m used to teaching my lunchtime  40-minute class; an extra 20 minutes allowed me to add in more climbs, sprints, and jumps! FYI-Kelly Clarkson’s new song, Catch My Breath, is the perfect song for jumps!

Wunderunders after cycleTo finish..my blue crops.

Oh yes I did.

Advertisements

Halloween Core and Cycle Class

30 Oct

First things first, everyone please be safe!

Secondly..

It’s Halloween week!

This is like a fitness instructors’ dream come true..do you realize how many exercises can be morphed into a Halloween-name?! Amaze.

I taught Core & More and named all of the exercises after Halloween; descriptions of the actual exercises are below: 

  1. Supine Frankenstein leg drops
  2. Eerie Plank (up, up, down, down)
  3. Creeping Spider (plank w/ knees to the side)
  4. Scared Cat (Down down to plank)
  5. About to Pounce (Down dog to plank)
  6. Dead Cat (Spine Bridge lifts)
  7. Witches Brew (butt on knees, lift and torso twist right and left)
  8. Hexes (star crunch)

Right after was Cycle! Of course I had to include songs like Thriller, Ghostbusters, and Werewolves of London-only appropriate ;-).

Are you going Trick or Treating tomorrow night? If so, here are the healthiest candies to nosh on:

  • 3 musketeers mini-24 calories
  • fun-sized lemonheads- 50 calories for 10 pieces
  • full-sized york peppermint pattie (fave!)- 140 calories
  • peeps pumpkins- <100 calories for 6 peeps
  • Tootsie caramel apple pop- 60 calories

Notice how the first 3 candies are bold? It’s all about portion size! Obviously the mini versions of our favorite candies are going to have fewer calories than the full-sized versions, but we tend to overlook those intricate details and only read “3 musketeers” and “24 calories”. Pay attention to portions and I have no doubt that you can celebrate Halloween like it’s supposed to be celebrated:

with family/friends, tons of spooky fun, and candy!

Day 43

19 Jul

 

I did it!

Cycle & Stretch=complete! If you follow me on Instagram (keptyoufit), you’ve known that I’ve been planning this class forever with the numerous pictures of my playlists and what not..well this morning was show time! Up-and-adam at 5:15am to prepare breakfast and make a measly cup of coffee to perk me up- I was on the road by 5:45am.

Once I got into work, I made sure my NEW playlist worked; I got home last night to transfer all of my songs onto my iPod and realized the CD that I burned them to decided not to copy all of the songs. Great. I re-created a playlist with what I had in my library, tweaked a couple of songs, and felt even better about this playlist!

I had 5 people, which my supervisors told me was a normal amount for 6:30am (I tend to take low participation personal-a flaw). Here’s the workout: don’t hate. I’m not using the right cycling “lingo” but it makes sense to me and that’s all that matters 😉

  1. warm-up. good time (owl city & carly rae jepsen).
  2. rolling hill. somebody that I used to know (Avici remix). 3 turns up, 3 turns down, 3 turns up, 3 turns down.
  3. ups & downs. call me maybe (carly rae jepsen). up for 8 counts, down for 8 counts.
  4. standing climb. wild ones (florida feat. sia). increased every tempo change.
  5. sprints. lunar (david guetta feat. afrojack). increased speed every ~30 seconds. best song to sprint to, it builds energy into your legs and they just want to explode when it’s time to go!
  6. sprints (2 songs). part of me (katy perry) and marry the night (lady gaga).
  7. standing & hovers. good girl (carrie underwood). incorporated isolations in this track (only your lower body moves, very slowly).
  8. out of the seat climb. turn me on (nicki minaj)
  9. cool down. don’t hold your breath (nicole scherzinger).

This ~45 minutes of cycling was followed by 15 minutes of stretching. I felt SO confident about teaching this class because it was all me. My songs, my way, my pace. Call me greedy, selfish, egotistic, but I like teaching cycling way more than taking cycling simply for that reason- it’s MINE. Muhahahaaaa

Post-cycle & a marvelous stretch-sesh I may add, I got the urge to row? Yes, I just felt like I wanted to row, so I plopped myself down on the rower and completed 20 minutes. I switched my hands from a supinated to pronated grip every 5 minutes to work my upper body differently. It was cool.

Time to refuel!

OIAC with a less-than-ripe peach and cookie butter. The peach was actually perfect; not too soft that as I bit into the pieces I had juice running down my chin but hard enough to be edible..did I confuse anyone?

I had a coffee date with Liz!  I haven’t seen her in over a year so it was such a nice surprise that she happened to be driving through and called to catch-up. Miss ya!!

Two of the women I work with that were involved in the internship process took me out to lunch on campus today! It was very sweet of them and I’ll miss them very much :-/.

Equipment cleaning, slide board training, drinks, and sushi are what’s next! It’s my last night in Raleigh so I have lots of people to say bye see ya later to :-P.