Tag Archives: spinning

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 42

18 Jul

It’s sad when it gets to this point:

  • wake up at 6:15am
  • pack-up my kitchen
  • eat breakfast and pack my lunch/snacks for the day
  • out the door by 7:30am

And why you may ask? It’s nothing more than I.Don’t.Have.Cable.Or.Internet. I wouldn’t say I’m dependent on technology, but I’m a routine kinda girl; a typical day for me goes:

  • in the morning, wake up, shower, turn the morning news/GMA on while I beautify myself
  • watch the news/GMA as I prepare lunch and snacks, turn my laptop on to check emails and blogs
  • make breakfast, continue blog reading and facebooking
  • in the evening, I always watch E News because I simply need to know what important and life-changing things are going on in the world 😉
  • watch various shows; Monday’s-Diners, Drive-ins, & Dives (new episodes!) and the Bachelorette (guilty pleasure); Tuesday’s-Teen Mom (if I can stay up); Wednesday’s, Thursday’s, Friday’s are whatever catches my attention (Sex & The City never disappoints); Saturday’s and Sunday’s are random too with the exception of Extreme Makeover Weight Loss Edition.

So you see, not having cable or internet really puts a damper on my sched. I will be okay though, I know you’re so concerned :-P.

Body Sculpt & Balance went very well last night! I had 6 regulars so I tried to keep the workout challenging yet doable, focusing on balance and core stability as much as I could.

**Fitness instructors– do you ever feel when the class you’re teaching has a certain name (i.e. body sculpt and balance, back to core, guts and butts), you don’t want to teach to that format? I always struggle with this! I think I put too much pressure on making the exercises coincide with the name of the class that it becomes a daunting task rather than something I enjoy. I love to create new workouts and never do the same workout twice (may be similar but something’s changed) but when I need tailor the exercises to incorporate a component (i.e. balance, a BOSU, resistance bands), it becomes a duty. Classes like Total Body Sculpt, Group Strength, Boot Camp, etc. are always fun to teach because you’re not limited in what you can/cannot use. Maybe it’s just this particular environment I’m in with the internship, there are so many rules pertaining to each class that it almost takes the enjoyment out of it.

Back to BS&B, I did 2 exercises, back to back, three times through for the entire 60-minutes. Time flew!

  • reverse lunges into a front kick/ alternating biceps curls
  • stationary lunges into a rotating lateral raise/ triceps kickbacks
  • squats with knee lifts/ shoulder presses
  • dead lifts (single-leg)/ bent-over rows
  • inchworm push-ups/ plie squats with calf raises
  • chest flies/ glute bridge
  • side leg lifts/ inner thigh lifts
  • back extensions/ crunches

Yoga Challenge is my WOD! Off to plan my cycling class!


Yes I’m aware I spelled Linkin Park wrong.

Day 33

5 Jul

Hoping everyone had a relaxing and safe 4th of July holiday! I took a Body Pump class in the morning to kick-start the day on a healthy note; it was probably one of the most challenging workout mixes I’ve taken by an instructor! The instructor took tracks from all over the place, ensuring that it would leave the participants breathless..she succeeded. I can’t remember all of the tracks she used, but one that stuck out in particular, Fireworks (how appropriate!), has always been a challenging lunge tracks for me!

Breakfast, trained, work, meeting, took Cycling, taught Interval Training, work, client, home for dinner with Kathie and to see Magic Mike!! I’ve heard mixed reviews on the movie..if you’ve seen it, what are your thoughts?

Interval Training was a lot of fun! I originally planned to do a mixture of cardio and strength stations

but was reminded that the participants are used to 5 cardio-based stations with strength exercises in between intervals. If it’s not broken, don’t fix it. A little creative thinking on my part and the class looked like this:

The participants brought their A-game! I guess after a holiday binge with lots of cookouts and such gets people itching to work it off. The fave exercise? Medicine ball slams!

Working on my cycling playlist! Any songs you prefer to sprint, climb a hill, up & downs, or steady state-let me know!

See ya 🙂