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What I love about group fitness

2/27/2014

Recently, I was teaching a Bodypump class, and as I scan the room, checking people's form, I realized that a few people were flat out just not doing the workout the rest of the class was doing. Now sometimes in group fitness, a participant will come up to me in the beginning of class to let me know about an injury and ask for modifications, which I appreciate, but this wasn't the case in this particular class. At the end of the day, it's the participants' workout, but first and foremost is our participants' safety while engaging in group exercise, so I can't help but take it personally when participants come to my class, stand up front even, and then do their own thing. It makes me wonder why they are even coming to my class in the first place. There is so much I love about group fitness that I wouldn't get out of the experience if I was just chugging along doing my own thing. But everyone is different - and maybe you're taking a group fitness class for a completely different reason!

Which brings me to...

I feel like I'm a rockstar

Imagine you're running a race, and you all start and end at exactly the same time. Your feet hit the ground together with every foot strike. Pretty amazing, right? That's what every group fitness class is like for me. It's one thing to complete an awesome workout, but it's a completely different feeling when you're doing it with 30 other people.

It holds me accountable

Group fitness classes are at a specific time each day. Often times, you have your favorite classes and you create a schedule for yourself. The class isn't going to wait for you to finish watching that episode of House Hunters - it's going to happen whether you're there or not, which believe it or not makes it more likely you'll go. If you can do something at any hour of the day, you're more likely to procrastinate, but when you have one chance that day, you're going to be there!

It keeps variety in my workout routine

If left to do my own thing at the gym, I'm probably going to stick to the treadmill and some dumbbells - my comfort zone. Group fitness classes add so much more variety to my workout routine. I would never get on the stationary bike in the gym, but a spinning class? Absolutely!

The people I meet

I've said it before and I'll say it again - the people you meet in the group fitness setting are second to none. There is so much camaraderie and respect in one room, it's amazing the whole room doesn't explode.

What do you love (or not love) about group fitness?

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Pistachio crusted halibut

2/26/2014

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One of the reasons I love my TeamBeachbody account is the great recipes they provide. This one sounds so delicious, I just HAD to share it here. ENJOY!

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
2 Tbsp. Dijon mustard
1 tsp. finely grated lemon peel
1 dash sea salt
Ground black pepper (to taste; optional)
4 (4-oz.) raw halibut fillets
¼ cup raw, unsalted pistachios, finely chopped
1 Tbsp. corn meal
1 Tbsp. finely chopped parsley

Preparation:

Preheat oven to 400° F.
Combine mustard, lemon peel, salt, and pepper (if desired) in a small bowl; mix well.
Spread mustard mixture evenly on top side of each halibut fillet. Set aside.
Combine pistachios, corn meal, and parsley in a medium bowl; mix well.
Press pistachio mixture evenly into top side of each halibut fillet.
Place halibut in baking dish, pistachio side up. Bake for 8 to 10 minutes, or until halibut flakes easily when tested with a fork.

Nutritional Information (per serving):
Calories: 158
Fat: 5 g
Saturated Fat: 5 g
Cholesterol: 56 mg
Sodium: 329 mg
Carbohydrate: 5 g
Fiber: 1 g
Sugar: 1 g
Protein: 23 g

P90X/P90X2 Portions (per serving)
½ carbohydrate/grain
1 dairy
1 vegetable

P90X3 Portions (per serving)
1½ carbohydrate
½ protein
2 fats

Body Beast Portions (per serving)
1 starch
2 vegetables
2 fats
1 protein

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FitYaf's Fitness Friday Workout - Winter Blues

2/21/2014

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Depending on where you live, you might be experiencing the "winter blues" with me. I haven't had many outdoor runs this winter, but I have my group fitness classes to thank for keeping me out of a serious workout funk! On Monday nights at the Pottruck Health and Fitness Center, I teach a class called Body Blitz. It's a 1 hour class that alternates between cardio and resistance training. What types of exercises do we do in this class? It's more like what exercises aren't we doing? I love introducing new (and sometimes a bit awkward) exercises to keep things interesting and fresh, while continuing to work the same muscles in new ways.

Here are some other Body Blitz style workouts:

Notes about this workout:

Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout. You don't want to lose momentum, stopping after every exercise to look up how to do them.
The warmup and cardio sections of this workout are designed to do in a set amount of time. This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout. Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
The resistance training sections of this workout are designed to complete a set amount of reps. Be sure not to rush these movements and perform them in a controlled manner. Choose your weights so that you can complete the workout, but it is still challenging for you!
Rest in between sets if needed, but no more than 1 minute!
Be sure to stretch at the end of the workout. Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:

Jumping jacks
Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
High knees
Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
Out & in (jump both feet out, then back in, knees slightly bent)

FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 1

Sliding squats (20 each side) - use a paper plate on carpeted surfaces or a paper towel on tile/hardwood
Dumbbell around the world (20 each direction)
Lunge pulse (10 sets of 8 on each side) - step out into a lunge position and pulse up and down 8 times before switching to the other leg (challenge yourself by jumping to the opposite lunge position)
Alternating bicep curls/reverse curls (20 of each)

Cardio, SET 1

Do each for for one minute, as fast as you can:

Sprint in place
Side to side floor hops
Squat jacks
Plank half circles - from a plank position, walk your feet to one side, creating a half circle, then come back the other side (you'll have to adjust your hand placement, but keep them in the same general location)
Speed skaters

Resistance Training, SET 2

Narrow squats (40 total)
Tricep side push ups (20 on each side)
Moving lunges (4 sets of 8 alternating lunges) - with or without dumbbells
Alternating crab reach (20 on each side)

Cardio, SET 2

Do each for for one minute, as fast as you can:

Challenge

Burpee pushup challenge - 8 push-up burpees, increasing the number of push-ups with every rep

Core

Hip lifts (20) - try to lift your hips up vertically, and not back towards your head
Moving plank (8 sets of 4 'steps')
Snow angels (2 sets of 30 seconds)
Alternating leg drop (15 each side)

Stretch

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Philadelphia Diva Dash - Team FitYaf

2/20/2014

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Are you a runner who wants to take things to the next level? Or maybe you want to just have some fun with your girlfriends? Do you live in the Philadelphia area? Well, I have JUST THE RACE FOR YOU!

What is the SHAPE Diva Dash?

Forget barbed wire, fire pits and mud. We’re talking a women’s-only 5k course dotted with fun obstacles sure to challenge your agility, balance, strength and speed. Add in copious amounts of tutus, boas and bling, plus enthusiastic camaraderie, and you’ve got SHAPE Diva Dash.

Join the competitive wave and battle for a top finish and prize or saunter along at your own pace. We’ll time your efforts (if you want), but there’s no pressure to finish fast, so have a great time as you run, walk, jog or slog your way to the finish.
Tackle tough obstacles that challenge you or take the easy route. It’s your call. Different degrees of difficulty on some obstacles give you the chance to make the Dash as hard…or easy…as you want.
Sign up with your favorite ladies so you can be in the same starting wave. And don’t forget costumes! Tutus, boas, bling, and whatever other embellishments you can dream up are all the rage at the SHAPE Diva Dash.

What is the SHAPE Diva Dash Course Like?

The SHAPE Diva Dash course covers about 3 miles of trail, sand, and road. Each course is different. And just to keep things interesting, we throw in some crazy obstacles to test your strength, agility, balance and sense of adventure. Some obstacles will have both tough and easy options so you can choose the level of difficulty that feels right to you. And if you’re just not up for an obstacle, skip it altogether. We won’t tell! You should expect 10-12 constructed obstacles, not including obstacles from natural terrain. Whatever you fancy, there will be something for you. You’ll wish every 3 mile run was like the SHAPE Diva Dash!

The course will be different at each of the Diva Dash venues, but here’s a general idea of what to expect.

It’s not ‘World’s Strongest Woman’ – but you’ll have to flex a muscle or two. There will be options to choose from for varying degrees of difficulty.

You’re gonna run fast and we’re gonna try to slow you down. It’ll be fun!

What do you think of when you hear ‘ropes’? Maybe climbing or swinging? That sounds about right!

There will be some ‘strategy’ - you’ll have to make a choice or two… hope you choose correctly!

You know, just like they do in Cirque de Soleil…well maybe not quite like that. But you’re going have to FOCUS on this one.

How do you sign up?

Are you as excited as I am? Even better, want to get $10 off registration? Go to the Diva Dash Website and click on Sign Up. Or use THIS DIRECT LINK to get to the Philly race page! Use the coupon code AXDIVAJILLIAN to get your discount.

Don't know how to prepare? Sign up for my training plan!

In addition to $10 off your registration, you can also sign up for my 2-month training plan and virtual training group. Just email me or comment below, and details of the training plan will be emailed as we get closer to the training start date (July).

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FitYaf answers, 1st edition - Finding Balance

2/14/2014

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I was recently contacted by one of my readers, and I thought her question is probably one that many of you have, so I decided to answer it here.

Dear FitYaf,
How do you find the right balance between strength training and cardio? I know that most fitness advice out there tells you not to ignore the former in favor of the latter (even though cardio always seems to work better for me for weight loss, even though I know the logic is that strength training helps your metabolism). How much strength training do you need to do per week (time wise and number of days wise) to get benefits? And what do you find is a good weekly balance between strength training, cardio and rest days? Additionally, do you tend to "count" yoga as strength training?
Missy

FitYaf answers, 1st edition - Finding Balance

Thank Missy for your question! I think it's a great one and one that many people struggle with - finding that perfect balance. Like any situation in finding balance, it's a give and take. There are only so many hours in the day and so much your body has to give.

First things first - finding that balance depends on your own personal circumstances as well as your GOALS. Maybe you're training for a race? Maybe you want to fit into your skinny jeans? Maybe you are training for a figure competition? Maybe you just want to improve your health? Believe it or not, your final goal is going to dictate your training or workout schedule.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors:

Your body type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily?
The type of training you're doing - Is it high intensity or low intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

Training to gain muscle

You might be gaining muscle because you want a certain appearance, increase your metabolism or prevent injury. A good starting point is three strength training sessions per week, 20 to 30 minutes per session. Weight training three times per week should be sufficient to maintain and even build muscle mass.

Training to lose fat

With fat loss, your primary goal should be burning calories while sparing as much muscle as possible. Since you're most likely eating fewer calories, your body is not going to be eager to add muscle, therefore it's best to focus on keeping what you've got. Aim for 2-4 cardio sessions/week as well as maintaining proper nutrition so that you can make the most out of he fuel you give to your body. And let's not forget that proper nutrition is KEY to any training plan!

Training for a specific sport

If you are training for a specific sport, how many cardio sessions you need will depend greatly on the cardiovascular and muscle mass and strength requirements of your sport. Naturally, a long-distance runner is going to have far different requirements than a hockey or football player. The type of cardio training you do will also come into play.

Types of cardio training

The type of cardio training you do will have a tremendous impact on the frequency at which you can do it and still get the results you want.

Low-Intensity Cardio: Low-intensity cardio training, such as walking or slow cycling, can be done practically every single day (even several times a day) for longer periods of time. This type of training is very easy for your body to recover from, regardless of your body type and your goals. It will have very little negative impact on muscle gain and can help you burn calories for fat loss.

Moderate-Intensity Cardio: Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

High-Intensity Cardio: High intensity training is the toughest of the bunch but can actually net you the greatest and fastest results. This type of training is exemplified in activities such as sprinting and interval training. If you've ever had a coach make you run up and down hills, you've done high-intensity cardio. Basically, anything that you do as hard as you can for a short period of time could be considered high intensity training. In fact, intense weight training with short rest periods is very good for cardio capacity (the theory behind Cross Fit workouts).

High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.

So what should YOU do?

The bottom line is that there is no perfect training plan that will fit everyone. You're likely going to have to experiment with different training plans and schedules to find something that works best for you. And just when you think you've got it all figured out, you might plateau and decide you need to switch it up again. So make sure you're doing both cardio and strength training no matter what your goals are, do workouts that you enjoy and challenge you and be sure to mix things up to avoid plateaus.

And YES, Missy! Yoga "counts" as strength training! Unless your goal is to do a pull-up, in which case, you'll probably want to work on your pull-ups instead.

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MASH Up Conditioning review and a giveaway!

2/10/2014

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I was recently contacted by Jamie at MASH Up Conditioning to review one of their home-fitness DVDs. One of the things I love about home-fitness DVDs is their reliability. With all of the snow and ice we've been having in Philadelphia lately, I know that I can count on my home-fitness DVDs! I couldn't wait to try this one out!

From Jamie:
My business partner and I are two moms on a mission to help others achieve optimal wellness in less time. We produce fitness DVDs and certify instructors to teach our group training format. Our workouts are based on the science of high intensity intervals which are 5-6 times as effective as steady state exercise. Our format combines Mind/Body, Agility & Strength, and High Intensity Intervals and are designed for 3 different fitness levels for safety and so that everyone can benefit.

The DVD I was sent was the Tempo DVD, which consists of 7 15-minute workout, split up into three sections:

Agility and strength (5 minutes)
High intensity interval training, or HIIT (5 minutes)
Mind, body and core (5 minutes)

I did both the T1 and T2 workouts back to back for a 30-minute workout. Each move had a beginner, intermediate and advanced version so that anyone of any fitness level could complete the workout and stay challenged. The DVD started out by saying that you don't NEED dumbbells for the strength moves, but if you're an seasoned exerciser, you're going to want them for the extra challenge (anything between 5lbs and 10lbs should be enough).

The thing I like about these workouts is that you can custom design your workout to fit your schedule and your training plan. If you're pressed for time, you can do a 15-minute workout, or if you want to hit it hard, you can combine 4 workouts for a 60-minute workout. The moves in the workout were unique, and great for cross training or adding variety to your workout. There is even a free eating and exercise guide that comes with the DVD!

HIGHLIGHTS

all fitness levels are shown for every exercise
includes yoga/pilates, strength training, and high intensity intervals all in the same workout
includes an eating and exercise guide
the workouts are supported by Dr. Mercola (world-renowned natural health physician)
the DVDs are great if you're short on time

a Rafflecopter giveaway

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21 Reasons to Try The 21 Day Fix™

2/3/2014

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21 Day Fix Challenge Pack is on sale for the month of September 2014 - don't miss out on this great deal!

Need a reason to try Beachbody’s 21 Day Fix™? How about 21 reasons? Using simple portion control and effective 30-minute workouts, The 21 Day Fix is designed for real people trying to lead a healthy lifestyle in the real world. Read on to learn why you don’t want to miss out on Beachbody’s newest program! And when you're convinced, sign up for February's Challenge group!!

21 Day Fix is the first Beachbody program to place equal emphasis on nutrition and exercise. It’s simple. It’s straightforward. And it was created with two main goals in mind: to help you lose weight and get fit—fast.

It that doesn’t hook you, we have 21 more reasons to love the newest addition to the Beachbody family:

1. Rapid Results in just three weeks - Who says you have to bust your butt all spring to get a bathing-suit-ready body? 21 Day Fix is designed to help you lose up to 15 pounds in just 21 days. Slim down and tone up in under a month!

2. No room for nonsense – The most simplistic Beachbody program ever, 21 Day Fix is designed for actual people who don’t have time for complicated food math, or lengthy exercise regimens. Using portion control and effective 30-minute workouts, this program is easy to get on and stay on—even after your 21 days!

3. Shakeology’s new best friend- Already a Shakeology lover? You don’t have to miss out on your daily dose of dense nutrition with this program. It’s integrated right into the meal plan!

4. Give calorie counting the boot – Say goodbye to the labors of counting calories. Complete with seven food-storage containers specifically designed to measure correct food portions, this program let’s you ditch the calculator so you can spend more time enjoying your food!

5. Save BIG on the Challenge Pack Promotion – Save $20 off your Challenge Pack when you buy in February. Our Challenge Pack is reduced from $160 to $140 and makes a perfect Valentine’s Day gift for yourself and your loved ones!

6. Eat what you want - Lose weight by eating the right serving sizes—not by eliminating your favorite foods. Finally, a fitness program where you can have your wine and chocolate, and eat it, too!

7. FREE shipping for the month of February (Base Kit) – Need we say more? Rescue your waistline and your pocketbook by taking advantage of this limited-time, free-shipping offer.

8. Easy-to-follow workouts – Fitness trainer Autumn Calabrese’s 30-minute, total-body workouts have no complicated dances moves or choreography, so people at any fitness level can start the program and wind up a workout champion!

9. Modification for every move - Autumn’s workouts are designed to get your body moving while keeping you injury free. Whether you’re ready to push harder or need a modification, she provides the option you need so you get the workout you want.

10. No complicated recipes or weird food ingredients – 21 Day Fix is designed to help you make smarter choices about real food—none of that funky stuff you have to buy at a health food store. By eating your food in a smart way, you’ll set the routine for healthy eating habits that are sustainable for life.

11. A trainer you can relate to - A single mom, Autumn understands that real people don’t have time for complicated fitness and diet regimens. Workout with a trainer who understands what will work out for you.

12. All of these testimonials are amazing reasons: Chelsea O. – Lost 10 lbs. & 14 “Finishing the Fix, I don’t think I have ever felt this healthy, this strong, this accomplished in my entire life. I’m going to look my best on my wedding day and that is the biggest gift I could have ever received.”

13. Neil B. – Lost 11 lbs. & 9″ “I went from 168 to 157. To be able to do that in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix, it’s my new secret weapon.”

14. Mary C. – Lost 64 lbs. & 57” “The way I look and the energy I have is just fantastic. I feel like I’m at least 20 years younger. It’s never too late to lose the weight. 21 Day Fix has definitely changed my life.”

15. Deon C – Lost 111 lbs. & 58” “After completing the 21 Day Fix and achieving my results, I will continue to do the 21 Day Fix for as long as I live. I’m not stopping. It changed my life. It saved my life.”

16. Beachbody Co-founder and CEO, Carl Daikeler, even got amazing results! – Lost 12 lbs. “I was blown away at my 12-lb. weight loss and visible transformation in 21 days!”

17. Restaurant guide included – There’s no need to give up your social life in the name of weight loss. Using the 21 Day Fix Restaurant Guide, you’ll learn how to make smart choices while dining out with friends and family.

18. 21 days to a free t-shirt – Enter The Beachbody Challenge to get a free t-shirt and a chance to win up to $100,000! A shot at big money prizes and an ability to wear your hard-earned effort (literally) on your sleeve? Don’t pass this opportunity up.

19. Containers are perfect for meals on-the-go – Don’t let travel get in the way of your healthy eating. Your seven, perfectly portioned food containers are BPA free, DEHP free, top-rack dishwasher safe, and microwaveable, making them perfect to take to work or on your next vacation.

20. Keep cooking for your family – Unlike other diet plans that have you eating pre- packaged meals or unpalatable dishes, 21 Day Fix let’s you eat real food, including the recipes you cook for your family. As long as your portions fit in your containers, you can still enjoy chowing down with the people you love.

21. Stay on track with the post-FIX maintenance guide – The hardest part about getting fit is staying fit. With the 21 Day Fix maintenance guide, you’ll be able to keep those hard earned results long after bathing suit season is over.

Need more details about the program and the February Challenge Pack offer? E-mail me or comment below!

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What I love about group fitness

Pistachio crusted halibut

FitYaf's Fitness Friday Workout - Winter Blues

Warmup

Resistance Training, SET 1

Cardio, SET 1

Resistance Training, SET 2

Cardio, SET 2

Challenge

Core

Stretch

Philadelphia Diva Dash - Team FitYaf

What is the SHAPE Diva Dash?

What is the SHAPE Diva Dash Course Like?

How do you sign up?

Don't know how to prepare? Sign up for my training plan!

FitYaf answers, 1st edition - Finding Balance

Training to gain muscle

Training to lose fat

Training for a specific sport

Types of cardio training

So what should YOU do?

Have a question for FitYaf? Write in!

MASH Up Conditioning review and a giveaway!

21 Reasons to Try The 21 Day Fix™

Jillian [FitYaf]

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