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Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!

9/23/2013

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Mandy and I met through friends when we started grad school at the University of Pittsburgh in 2004.  Over a common interest in the social scene and finding new trendy restaurants, we formed a friendship that is now long distance.  Mandy was even kind enough to let me live with her when I was temporarily "homeless" in 2010 - although it can't be proven, it may have been her 5k training (on which I joined her for a few runs) that inspired me to start running for more than just exercise.
 
Friends of FitYaf
Friends of FitYaf
 
Friends of FitYaf
Friends of FitYaf
 
Friends of FitYaf
MANDY’S HALF MARATHON STORY:
When Jillian asked me to “guest blog” on her fitness website I had my reservations.  I’ve never seen myself as much of an athlete and the idea that I might offer valuable fitness advice is still outside my comfort zone.  That said, when she told me people might relate better to someone that was “just like them” the idea made sense to me and so here I am sharing my adventures in half marathon training.  Hopefully someone out there can connect with my story and glean some useful advice as a result! 

BACKGROUND:

Before the summer of 2010 I could probably count the number of times I had run more than a mile on a single hand.  I tended to avoid running mostly because I wasn’t good at it.  I had heard experienced runners say things like “run at a pace where you can hold a conversation” and lucky for me I did not take this advice too seriously or I may have never gotten started.


My first running goal was to finish a 5k, something that seemed difficult but achievable.  There are many people out there who could pick up and run a 5k – I trained for something like 3 or 4 months.  My training program was self-constructed and followed the general guidelines of running 3 times per week and trying to increase mileage before a break. When race day came, I finished the race without stopping (my goal) and achieved a time well below what I would have thought possible (credit to training in the summer heat and horrible hills of my neighborhood).  While I still had something of a love/hate relationship with running I realized that I loved races!

I ran the same 5k the next year and wanting to build on my momentum I also signed up for a 10k about a month and a half later.  It was after two 10ks that I had a strange realization: that I may actually be able to complete a half marathon!  What I would have never thought possible just a few years earlier now seemed the next difficult but achievable goal!

HALF MARATHON TRAINING:

THE PLAN
One piece of advice I’d offer to half marathon rookies is to select a training plan that is appropriate for you.  Many people would have considered 3-4 months training overkill for a 5k but it was what I needed to feel adequately prepared.  That is why after browsing through the Hal Higdons and Jeff Galloways of the world I decided to customize my own half marathon training plan.  I included it below for reference but perhaps more importantly, here are a few of the things I thought about in putting it together:


• Overall Length: I decided that a relatively long training program (20 weeks) was right for me.  Contributing factors 1) I was not planning on doing a ton of running before my training “officially” began, 2) the longest run I had ever done was not much more than a 10k, and 3) I wanted to increase mileage gradually as a preemptive approach toward avoiding injury.

• Number of Runs/Week: In my previous experience I’d had a lot of success running 3 times per week; however, looking at the experts' plans I decided this was probably not going to cut it.  I stuck with 3 times per week for what I considered the “bonus” work (the first eight weeks since many plans started at twelve) and upped it to 4 times per week after that.

• Supplemental Exercise: I debated this one but ended up adding a cross-training exercise once per week (usually Zumba). It was all I could get myself to commit to as far as additional time (I’ve never been willing to sacrifice my social life or other hobbies in the interest of training), but I figured a little variety would be in the general direction of goodness.   

• Max Distance: I’ve never been able to have confidence in my ability to run a certain distance until I’ve actually completed the goal so I added a 13.1 practice run 2 weeks before the event.

• Tapering: My research on tapering before a half was inconclusive – some plans included it and others did not.  In the end I picked what I considered to be something of a happy medium.

I made my plan generic as far as what days I was working out and always ran for distance rather than time.  When I got to the higher mileage I tried to take the day off after my long run, and in general I tried not to have four days of running back to back; however, allowing the maximum amount of flexibility was key for me in sticking with the plan.

Looking back, I think it’s probably a good sign that I wouldn’t change much about my approach.  A more experienced runner could surely get away with less training and I’m not sure how crucial that extra Zumba workout really was but it wasn’t until my 12 mile run that I first had that feeling of “I think I’m going to make it”

THE TEAM
The other piece of advice I’d offer to half marathon rookies, or any runners for that matter, is to find a support system.  I’ve been very lucky in that ever since that very first 5k I’ve had training support 
both at home (my husband) and from afar (my sister, her husband, my dad and various friends have all ran with me in various races).  I’ve found this to be good not only for perseverance (you don’t want to be the first one to skip a workout) but also just for general enjoyment.  In half marathon training my husband and I always did our long runs together and these actually became my favorite part of training.  

I loved exploring new places around town and it was great to have someone to share in the excitement each time I passed a new distance goal.  My dad was also training for the same half marathon a state away and so it became a fun source of conversation when I’d call him on the phone (“that 11 miler was KILLER!” or “have you tried gels?”).  It also gave me a new inspiration for gift ideas (hydration belt, ipod holder, running mix, etc.).   

Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!
Mandy's first 5k
Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!
Mandy's first half marathon (Pittsburgh)
Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!
Mandy's second half marathon (Cleveland)
IN CONCLUSION
In 2006 my friend Kathryn and I went on a road trip to support our friend Peter who was running in the Cincinnati marathon.  I very clearly remember a conversation we had promising that if either of us ever ran a marathon the other would come to cheer them on no matter where the location.  We made the agreement with ease thinking that this was such impossibility it would be the last time it was ever discussed.  I bring this up only to emphasize that those of you who are not runners should not feel that a half marathon is an unachievable goal.  I may never run a marathon and it took me three years to be ready for a half, but I did it and I sport a 13.1 magnet on my car with extreme pride!  Start small, dream big and you’ll get there eventually! 

Friends of FitYaf - Mandy's half marathon training plan
Have you ever run a 5k?  A half-marathon?  What training plan did you follow?
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Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!

9/16/2013

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I first met Alex, while taking a Bodypump class at Pottruck Health & Fitness Center at the University of Pennsylvania.  Alex was not only super motivational while teaching, but you can tell he had a connection with everyone in the room.  Months later, I subbed one of Alex's class, and while the classes seem to be scattered with people during the summer months, Alex's class was PACKED wall to wall!  His participants clearly love his class and keep coming back for more.  Like most instructors, Alex started out as a group fitness participant, so I asked him to share his story about making the transition from participant to instructor.
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Alex with Jackie and me at the Bodypump85 Launch, circus theme
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!Alex and Matt

Sometimes it is the smallest moments in life that have the largest impacts. My fitness adventure began with one such moment… the small but powerful act of remembering a name. 

I was standing outside the gymnasium at the Christian Street YMCA waiting to take my second Les Mills Bodypump class. The instructor named Matt (Matt and I are now close friends) came walking up and said “Hey Alex. Great to see you back.” It was the smallest thing, but Matt remembering my name from the first class I took made the biggest deal to me. I realized in that small moment that a group exercise class could be much more than strangers working out around each other.
 


In the weeks that followed, I got to know more and more fellow Pumpers. I began to make friendships with the people I sweated, grimaced, and smiled next to as we crushed our bodies for 55 minutes.  I saw the connections that Matt built with the participants and became even more inspired by this example of what a fitness class could be. As my strength and fitness improved, I started to think for real about becoming an instructor myself. With tons of support from the entire YMCA fitness team, I signed up for the Bodypump initial training and officially took my first step to becoming a fitness professional. 
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Alex, Carrie & Matt at the Halloween launch of Bodypump 83
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Fast forward a few years, I am now an advanced Bodypump instructor, a Bodyattack instructor, a Spinning instructor and a certified personal trainer. I have made amazing friends, built strong relationships with members at multiple clubs, and most importantly seen people of all types get stronger, live healthier and feel better. I am passionate about working hard to make each class I teach be more than just an hour of exercise. I strive to make every workout I lead as welcoming, inclusive and positive as I can for each member. All of this happened because an instructor named Matt made the effort to remember my name, and that small moment completely changed how I viewed group exercise.
If you would like to know how you could begin creating life changing experiences for people, check out the following tips:
  1. Take lots of different group exercise classes to get a sense of what different instructors do and what classes you like and don’t like.
  2. Build up your own personal fitness level, and get really comfortable with a class you’d like to teach. Make yourself really strong at Spinning before you decide to try and become an instructor for example. 
  3. Meet and talk with group exercise instructors! Learn their stories, ask for advice and don’t be shy! 
  4. Check out the program website for the class you would like to teach, and find information on the steps needed to become an instructor. There are different requirements for all of the programs out there. Pretty much all programs require money up front to sign up for a training and/or purchase training materials. Some programs (like anything Les Mills) require weekend training, months of team teaching, and then an assessment video. Others require day training and some kind of written/practical exam. Find out what each program requires. 
  5. When you feel ready…GO FOR IT!  Have fun setting out on your fitness adventure!!! 
Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!
Alex participating in the plank challenge during the 100 days till summer Challenge Group.
Are you a group exercise participant thinking about making the leap from participant to instructor?  If you have any questions for Alex - feel free to email him!
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Friends of FitYaf - Lauren's review on Zumba Sentao

9/3/2013

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Lauren and I have been friends since the sixth grade, where we bonded over our common interests of musicals and boys (unfortunately for our friendship, sometimes the same one).  We've watched each other grow up, and now I have the pleasure of seeing her become an amazing mother to two beautiful and wonderful children!  Recently Lauren took a Zumba Sentao class at La Luna Dance Studio in Bensalem, PA.  She had such great things to say about it, so I asked her to share it here - maybe YOU are a Zumba Sentao fanatic and you don't even know it?
Friends of FitYaf - Lauren's review on Zumba Sentao
Lauren was already pregnant with her baby girl here, but I didn't know yet!
Friends of FitYaf - Lauren's review on Zumba Sentao
Three months ago I gave birth to a beautiful baby girl, and even though I lost most of my pregnancy weight, I still have the dreaded “10 lbs” to lose. I will be honest and say I don't go to the gym enough, but I get bored with just using the treadmill or elliptical. So when Groupon had an offer for 10 fitness classes at a local dance studio, I bought it. Why not try Zumba? I had never taken a Zumba class before, but it sounded like fun, and I like to dance, so I thought I'd give it a go.


Fast forward to last Thursday. I called the dance studio beforehand to find out what I needed to bring. “A lot of water and towel. You will sweat!” (she didn't lie!). I was also told that the particular class I wanted to come to was Zumba Sentao or, as it was described to me, Zumba with chairs. I was intrigued.

Walking into the class I was nervous, but the instructor obviously noticed she had a few newcomers and explained Zumba Sentao. It incorporates some Zumba dance moves and with traditional fitness moves, like squats, lunges, crunches, planks, and chair-dips. She said for a first time Zumba student (that's me!) it was a good introduction to Zumba.

Okay, here we go! The music pumped loudly as she got everyone on their feet, standing in front of a chair. We started with basic dance moves, that even I, with no formal dance training, could follow. Then we moved into chair-dips. My triceps were feeling the burn! A little more dancing and then working on our core. Then some more dancing that incorporated squats and lunges. And let's not forget about the chair planks! The hour moved quickly, proving to me that even know I was working hard, I was having fun too. The overall atmosphere was relaxed and I could tell that all the women were enjoying themselves, even though they were complaining about the twenty pushups the instructor made us do at the end of clas.

All in all, I really enjoyed the class and will be going back again. I agree with the instructor that it was a good introduction to Zumba. None of the dance moves were complicated, so even the most novice dancer could follow right along. I recommend Zumba Sentao to anyone who hates “working out”. It never felt like a typical workout and the combination of cardio and strength training kept it interesting. I feel like I accomplished a lot within the hour!


Have you ever tried Zumba Sentao?
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Life Fitness Synrgy360 Training @ Pottruck - training in all planes & asymmetric loading

8/15/2013

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A few weeks ago, a shiny, new Life Fitness Synrgy360 was set up on the 4th floor of Pottruck, where I teach group fitness classes.  This thing is a playground for adults!  When I saw it, my first thought was - can I get one for my basement?!  After looking up the price, I realized I'm going to be just fine using the one at the gym.  I was beyond ecstatic when I heard that Penn Rec was offering a training on this piece of equipment, followed up by small group training sessions and group fitness classes.
Life Fitness Synrgy360 Training @ Pottruck
Well, the training was this past Monday, and the Synrgy360 is my new best friend!  It was a quick training (2 hours) led by a representative from Life Fitness, so I'm definitely not ready to lead a class tomorrow, but she provided the resources we need to get started!  Not only does the Synrgy have your typical cable pulls, pull up bar and medicine balls, but it also has a TRX suspension trainer, a TRX Rip trainer, a full set of kettlebells, monkey bars, rock climbing grips, battle ropes - this list just doesn't stop!
Life Fitness Synrgy360 Training @ Pottruck
Life Fitness Synrgy360 Training @ Pottruck
Life Fitness Synrgy360 Training @ Pottruck
Life Fitness Synrgy360 Training @ Pottruck
Life Fitness Synrgy360 Training @ Pottruck
The biggest take-home message for me was to vary your exercises to work all "planes of motion" when training for functional movement, posture and muscle balance.  The Life Fitness trainer pointed out that most people tend to stay in the sagittal plane while exercising (up/down movements) - squats, pushups, bicep curls, etc.  The Synrgy360 is a great tool to do exercises in those other planes as well!
Life Fitness Synrgy360 Training @ Pottruck
mikeirr.com

Two transverse movements in one exercise on the Synrgy360


Another great take-home message was the importance of asymmetrical training, which takes the emphasis off of bilateral training (working both sides of the body together).  If you're doing weighted squats with a barbell on your back, both legs are working together to push the weight back up to standing.  As a result, a dominant side of the body can (and will) do more than its share of the work.  Moving from a barbell to a dumbbell shifts the focus so that each muscle has to work on its own, resulting in unilateral training.  When you asymmetrically load the body, your weight is now off-balance, and you'll have to engage your muscles (typically your core muscles) to correct for that.

Asymmetric Training on the Synrgy360

Rip Drive Squat
Lateral Shuffle with 180 Degree Rotation
Palloff Press
Rip Overhead Axe Chop
But, that was just the beginning of the amazingness that is the Synrgy360.   There is so much you can do on this piece of equipment, I'm sure we only skimmed the surface in these two hours.
Have you ever used a Synrgy360?  What's your favorite exercise to do on it?
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FitYaf tries Skyrobics @ Sky Zone

8/13/2013

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FitYaf tries Skyrobics @ Sky Zone

A few months ago, I read an article about a trampoline class called SkyRobics.  At the time, it was peak training for the Pittsburgh Marathon and wasn't about to risk a silly injury, and it has taken this long for me to find the time to finally try it out!  The Oaks, PA location of Sky Zone offers a fitness class each day of the week, with two classes on Wednesdays and Saturdays. 
FitYaf tries Skyrobics @ Sky Zone
FitYaf tries Skyrobics @ Sky Zone
FitYaf tries Skyrobics @ Sky Zone
My friend Jackie and I took the hour-long fitness class this past Sunday - WHAT A BLAST!  When we arrived, we traded in our sneakers for some trampoline shoes - these shoes were the ultimate high tops!  We started out the class with a 10-minute warmup, where we jumped around on our own personal trampoline.  Once we were warmed up, we all lined up on one side of the giant trampoline area and did some drills up and back on the trampolines.  We "rounced" (a mix of running and bouncing) and we bunny-hopped, and while we were waiting for our turn, we did some strength training exercises off to the side.  We finished up the class back on our personal trampoline where we did some full-body intervals.
FitYaf tries Skyrobics @ Sky Zone
FitYaf tries Skyrobics @ Sky Zone
FitYaf tries Skyrobics @ Sky Zone
Picture
By the end of the class, we were super sweaty!  I definitely felt like I got a great workout.  Do I think I burned 1000 calories, like they advertise?  Absolutely not, but it was fun and offered a great variety to my fitness routine.  I'd definitely go back! While taking the class, I suspected I was using a lot of core muscles to control my jumping, but the next day my quads were SUPER sore!!
Have you ever been to an indoor trampoline park?
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Where do you prefer to get your sweat on?

8/12/2013

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Where do you prefer to get your sweat on?
Over the years, I have tried many things in the fitness world - I'd like to say I've done it all, but can you believe I've never taken a Zumba class?  I know I'd love it - it just hasn't happened yet.  There are many other things on my fitness bucket list, but only so many hours in the day.  When given the choice, I prefer the group exercise setting.  The energy in the room always pushes me to work harder and give 100% to the workout, but I know group fitness is not for everyone.  Lately, I've notice the rise in what I like to call "boutique" gyms - studios offering one type of group fitness class, such as spinning, yoga or even pole dancing!  It got me thinking - if people are going to these boutique gyms, are they not joining a "regular" or soon to be "old-fashioned" gym anymore?  You know, the gym with the treadmills, elliptical machines, stationary bikes, weight lifting machines, free weights, group fitness studios and, if you're lucky, an indoor basketball court and a pool.  I recently took classes at Row Zone and Body Cycle in Philadelphia, and I had to sign up for these classes ahead of time (in some cases DAYS before the class).  While I generally stick to the same gym schedule each week, I know there are people that tend to fit in a workout when they have the time.  For those people, what good is a class that is full by the time you decide you have the time to go?  I'm wondering - how & where do people prefer to workout?

Full Gym - "one stop shopping"

Where do you prefer to get your sweat on?
First, we have the full gym, or what I like to call - one stop shopping.  This place has it all - your cardio machines, your weight-lifting machines and free weights.  Some of them also offer group fitness and have some "extras" such as a pool and basketball court.  If you're lucky, the hours fit your schedule, it's not so crowded you have to wait for equipment to be available, and if you have little ones, some even offer babysitting!  However, some people don't like "the gym" - they don't feel comfortable working out in front of others or they're working out very early or very late at night, when the gym isn't even open.

Boutique (specialty) gym

Where do you prefer to get your sweat on?
This type of gym often offers one type of fitness class or training session.  They might have different classes that vary by time or difficulty level, but a yoga studio isn't going to offer a boot camp class, and a spinning studio isn't going to offer TRX.  These studios tend to have some of the best instructors and experts in the area, but consequently don't offer much variety.  They also tend to have the type of classes that require signing up days in advance to secure your spot.

Limited-time class

Where do you prefer to get your sweat on?
Whether you signed up for a class at a local community class or an 8-week boot camp session that meets at the local park, this type of class often helps to teach you a certain skill.  You pay up front for a session that lasts for a limited amount of time.  Each class has the same group of people and you build on your skill set each class.  Last summer I took a class at the Philadelphia School for Circus Arts, which pushed me very far outside my comfort zone, but was an amazing experience.  I'll save my thoughts on the class for another post, but there is something for everyone if you'd like to not only improve your fitness, but learn a  thing or two in the meantime.

Home exercise videos

Where do you prefer to get your sweat on?
You might not like to workout in public where everyone can see, but you love to challenge yourself.  Or maybe you don't have the time to get yourself to the gym and back?  You like the idea of just putting in a DVD and 'pushing play'. Many home workout DVDs now come with a set of multiple DVDs and a schedule to follow so that you don't have to put any thought into what you're doing to do each day.

Home gym

Where do you prefer to get your sweat on?
Maybe you can't get out of the house because you have little ones, or maybe you're sick of waiting for equipment to be available because you're working out during peak hours.  For whatever reason, you'd rather create your own workout with your own equipment by yourself.  This is great because you can workout whenever you want and put on whatever music you want, all in the comfort of your own home!

Outside

Where do you prefer to get your sweat on?
Whether you'r training for a race or just like to get some fresh air, you often find yourself outside.  If you're playing it safe, the only limit to your workout is daylight hours and weather, but sometimes even that won't stop you.  When I was training for a spring marathon, I found myself running in some of the worst conditions - there was one particular run where I ran in snow, rain and hail all in the same run!  What doesn't kill you makes you stronger, right?
We all have different lifestyles, schedules, family circumstances and personalities, which all contribute to how we make time to get in our workouts, but I'm curious - how do you prefer to get your sweat on?  What influences your decision?
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Fitness variety: why it's important & how to vary your workouts

8/1/2013

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Last night I took a class at Body Cycle Studio on Chestnut Street in Philadelphia.  The class was led by Jessica Sullivan @ 5:30pm.  I'm generally hot & cold on spinning - I've taken some amazing classes, but I've taken some pretty boring ones too.  It's definitely the type of class that is highly dependent on the instructor and the music!  So, I decided to try a class out at Body Cycle - first ride free, so you can't go wrong, right?  You have to sign up through their online system (something that's becoming increasingly popular with the rise of boutique fitness studios), which is a little annoying, but WAY better than showing up and not getting into the class.  Plus, they have a mobile app, which makes it a little bit easier.  Wednesdays are my non-teaching days, so after looking at the schedule, the 5:30pm class was best for me (the 6:30pm, class, taught by Shoshana was waitlist only). 
 
Fitness variety: why it's important & how to vary your workouts
Fitness variety: why it's important & how to vary your workouts
the Body Cycle studio - lots of bikes!
I got to class about 15 minutes early and the employees there were SUPER friendly and SUPER nice.  My cousin Sarah even got a free ride for bringing a friend for the first time, and Russ, the owner, helped us all get set up on a bike.  I liked that the resistance on the bikes was digital and numbered, so there was no guessing about your effort level (you know, that ambiguous "half a turn increase").  Jess, the instructor came in right on time and we were off!
Now, I've maybe taken about 25 spinning classes in my life, so I am by no means an expert, but it was BY FAR the TOUGHEST spinning class I have ever taken.  I'll be honest, for most of the class I was struggling to keep up with the resistance level and RPM that was suggested.  And the jumps with the claps - definitely a point when I just wanted to stop.  But you know what?  I loved it!  Even if I had to constantly use that voice in my head to yell at myself ("you've run TWO marathons, certainly you can get up to 115 RPM for just 20 more seconds").  
Fitness variety: why it's important & how to vary your workouts
Fitness variety: why it's important & how to vary your workouts
Jackie, Sarah and I AFTER class - can you SEE our sweat?
I was probably only about half-way through the class before I ran out of dry spots on my towel to wipe my sweat - and I LOVE to sweat.  The music was awesome too!  My only complaint is that I like when the music and the suggested RPMs go together - it's so much easier for me to hit a certain RPM when I can just go along with the music. But, I know you can't do that AND do varying sprint intervals, so I guess you have to pick and choose.  I was happy to report that with a little warming up before class officially started, I hit a little over 20 miles on the bike!
I'm now determined to go back to that class and really hit all of those RPMs!  (I'm also super intrigued by the 6:30pm class - the people taking that class were stalking the bikes like vultures, anxious to get started on their ride!)  But I can't get over how CHALLENGING the class was for me.  I am constantly challenging myself with lifting weights with P90x and Les Mills Pump, seeing how fast I can run and trying not to take breaks in Insanity, Asylum and T25, and I'm always seeing improvements.  It just goes to show how much your body can get "used" to a specific workout, even if you're constantly challenging yourself.  I'm sure someone who does spinning 5 times/week would feel challenged by a workout that I am comfortable doing, if it's one that I do all the time.   Many running coaches would advise you to cross train, not only to build muscle and prevent injury, but also to improve your fitness level.  Whether you're a runner, training for a race or you just want to get in better shape, cross training and keeping variety in your workouts is SO important.  Varying your workout routine not only prevents boredom (and perhaps the likeliness to skip a workout), but it also helps avoiding or delaying a plateau in workout performance and training results.  It can also help you complete a challenging workout without just increasing your time/reps.  At some point, you're going to run out of time!  
Fitness variety: why it's important & how to vary your workouts
ACE fitness reports on a study performed by exercise scientists at the University of Florida.  This research showed that individuals who modified their workouts every two weeks over an eight-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise programs when compared to individuals who followed the same workout regimens week after week.  Varying your exercise routine can also help you stay physically challenged.  Many of the body's physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks.  If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus.  So, how can you keep your workouts varied?  If you're a runner, try incorporating some intervals into your run.  You can also cross train with exercises such as spinning and swimming to provide your body with a new challenge.  If you're resistance training, try changing the order in which you complete each exercises.  When you fatigue the muscles in a new pattern, you're introducing a new stimulus to your body.  Also, try incorporating kettlebells and stability balls into your typical dumbbell routine.  Or, as in my case - just try something completely new!  Even extremely fit people can be challenged when trying something new!
How can you add variety to your fitness routine?  What is something you've been wanting to try?
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What do you look for in a group fitness instructor and class?

7/23/2013

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On my never-ending search for trying new things in the fitness world, I recently took a rowing class at Row Zone Rittenhouse on Chestnut Street in Philadelphia.  The class was great and definitely had me dripping in sweat at the end of the 45 minutes, but when I looked over at the instructor at the end of class, I realize she wasn't sweating at all!  Except for demonstrating a few exercises, she didn't do any of the workout, which got me thinking - is this what group fitness participants prefer?
Row Zone
Les Mills Bodypump
Step Aerobics
I've taken quite a few trainings for different group fitness classes, and they each recommend a different approach.  Specifically, when taking the Les Mills Bodypump Instructor Training, it is recommended (as an instructor) to do the entire workout with the class, maybe stopping a handful of times during specific exercises where everyone is laying on the bench, and it's difficult to see the class. However, when taking the Beachbody Insanity Instructor Training, it is repeated over and over that 'this is not your workout' as the instructor, and you should be walking around the room, helping everyone with their form and motivating everyone.  I also know that while teaching heavily choreographed classes such as Step Aerobics, Hip Hop Hustle and TurboKick, if I were to stop doing the workout, the class would stop too, which is okay, because I don't think it should be expected that the participants memorize the choreography.
Furthermore, if the instructor IS doing the workout alongside the class, as a participant, would you rather see instructors pushing themselves to the max and struggling, and maybe not saying as much during the exercise?  Or would you rather that instructors workout at a comfortable level so that they can give cues and focus more on helping you out as a participant?  I think there are benefits to both approaches, and as an instructor, I try to fall somewhere in the middle.  I know participants that like to see instructors work just as hard as they are - it serves as motivation and encouragement to continue to work hard.  But I also know of participants that would rather the instructor focused on helping them as participants, correcting their form and giving them more personal attention.  The extreme example of this is the instructor at Row Zone, where she wasn't doing the workout at all.

As a professional 'academic', I am fully aware that everyone learns differently, and there may not be an ideal way to teach group fitness class - everyone is going to have their own style of teaching and learning.  In an ideal world, there would be a few instructors at every group fitness class - one to lead the workout, one to show some modifications or options and one to walk around the room, helping people with their form.  However, this many instructors would only make group fitness classes more expensive and less accessible to the average gym-goer.

So, I'm asking YOU - what type of group fitness instructor do you prefer?
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Tips for Getting the MOST out of Bodypump & Les Mills Bodypump 86 LAUNCH

7/16/2013

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Yesterday, at the Pottruck Health & Fitness Center at the University of Pennsylvania, we had ourselves a little party - the LAUNCH of the newest Les Mills Bodypump workout!  I had the pleasure of teaching this class with fellow Bodypump instructors Carrie and Portia.  We wore our "beast mode" tanks and we turned on the BEAST mode!  Launch day always brings a ton of energy and yesterday did NOT disappoint!  Great job team - way to work it!
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump
Tips for Getting the MOST out of Bodypump

Tips for getting the most out of your Bodypump group fitness class

If you're new:
  • Arrive early and introduce yourself to the instructor - Depending on the class size, an instructor likely can't see everyone during every exercise.  If you let the instructor know that you're new, he or she will keep an eye on your to make sure that you are practicing proper form.
  • Perfect your form before you load up the bar - I highly encourage taking your first (and maybe second and third) Bodypump class with a comfortable weight on the bar.  It is very important to execute these exercises with proper form in order to work the correct muscle groups and avoid injury.  Once you have the correct form, go ahead and challenge yourself by adding weight - your body will thank you for investing that time in the beginning.
  • Set up near the instructor – I know your type – you’re going to stand in the back corner and try and hide from everyone.  In the studio where I teach, there are pillars in the room where people love to set up so no one will see them!  Especially if you’re new, try to set up in the front near the instructor.  You’ll have a better chance of the instructor catching any mistakes you might be making with your form, and you’ll be able to hear the instructions better too!

If you're a regular:
  • Challenge yourself - I see very dedicated members coming to class and loading up their bar with the same weight EVERY class!  If you're taking class at least twice/week, I suggest picking one or two muscle groups (or tracks) to focus on each month.  See if you can add a little weight to the bar for those exercises.  Remember, it's easier to add weights in the bigger muscle groups like legs, chest and back than the smaller muscle groups like biceps and triceps.  You might find that even adding a 1kg plate to each end of the bar is a big jump for you, so don’t be afraid to only use your increased weight for the first set of the track – try for 2 sets the next time!
  • Ask questions – So you’ve been taking Bodypump for years now, so you must be doing everything correctly, right?  If something doesn’t feel right, or you need help with your form or increasing your weight, don’t be afraid to ask your instructor.  I know for me personally, when I’m trying to increase my weight on the back track, I REALLY struggle with wide rows, so I prefer to make the switch on a track that doesn’t have wide rows so that I can “ease” into my new weight selection.  I’ve been known to ask ahead of time if we’re doing wide rows in the back track.
  • Help out a newbie – Do you remember your first Bodypump class?  You were probably overwhelmed and unsure what weights to use.  If you see someone who is new, stand next to them and help guide them on their weight selection.

And whether you’re a first timer or a veteran – stay for the stretch!  Not only do you owe it to yourself to give your body a good stretch after a hard workout, but it’s probably disrupting to the class if you’re putting away your weights while the person next to you is trying to wind down after class.  This is also the point in the class where the instructor might make some announcements, and you don’t want to miss those!

Are you a Bodypump regular?  What are some of your favorite tracks?
Tips for Getting the MOST out of Bodypump
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Working out with friends & 7 other habits of highly fit people

6/27/2013

1 Comment

 
Are you looking to get fit this summer?  I recently came across a great post on the lifefitness.com website called, "The 7 Habits of Highly Fit People".  I thought it was a great read and really hit on the major lifestyle changes that you can make if you're aiming to be more "fit".  I thought I'd expand on this a little and point some of you in the right direction, if you're looking to take on some of these habits.  Also, be sure to check out the 8th habit I added at the end!
Working out with friends and 7 other habits of highly fit people
1. Live by the 90/10 rule.  90% of the time, focus on maintaining healthy habits and allow indulgences 10% of the time.  It's not what you do once in a while that counts; it's what you do most of the time.
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I REALLY like this rule!  Unless you are avoiding a specific food type/category for a medical reason, chances are, you don't need to eat clean 100% of the time.  You also don't need to workout EVERY day - in fact, your body needs rest too!  You might even find it's easier to stick to your overall "get fit" plan if you're allowing yourself some room for indulgences - if make your guidelines too rigid, then your plan most likely won't stick!  So go ahead and have that cookie instead of thinking about wanting it for the next week - just be sure to get right back on track!
2. Aim for an hour a day, but never miss two days in a row of exercise.  Follow the two-day rule.  Something may come up that makes you miss an exercise on a particular day, but don't let it happen more than two days in a row.
This is a great rule to follow when you're healthy and uninjured - but if you have an injury, skipping a workout for more than two days is not only acceptable, but NECESSARY!  Otherwise, skipping your workouts for more than two days not only starts to have negative effects on your progress, but it also starts to create a new habit - a habit of not exercising.  The best way to stick to your workout plan is to SCHEDULE YOUR WORKOUTS.  I can't emphasize this enough - at the beginning of each week, take a look at your schedule and see where you have the time to workout.  Once it's in your calendar, treat it like an important meeting with yourself - you wouldn't miss an important meeting with your boss, so treat yourself with the same level of respect!  Set a reminder on your phone if you need to.  I find it's best for me to workout in the morning - it's the first thing I do on most days.  Often things come up during the day that might change our schedules, but what else is going to come up at 5:00am?  An alternative is to plan to meet a friend - chances are you're more likely to stick to a plan if you have someone else counting on you!
 
 
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3.  Find a substitute for weaknesses.  With a simple Google search, you can find healthier options for the most tempting treat.
Depending on your weakness, this may or may not work.  The article suggests substituting Greek yogurt with berries and walnuts for ice cream.  I'm not really an ice cream girl myself, but I know many people who LOVE their ice cream, and I bet that this substitution just isn't going to hit the spot for them.  So give this rule a try, but pay attention to how satisfying your substitution is - if it's not working for you, save your "treats" for that 10% of the time!
4. Use monitoring tools.  Determine what monitoring tools you want to use to track steps taken, calories burned, heart rate zones and workouts.
 

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This is a GREAT tip!  With all of the apps you can download to your phone these days, there's really no excuse NOT to be tracking your workouts.  I love using the the Daily Burn Tracker to track all of my workouts.  It helps me see when I have great days and days that are not so great.  Not only can I track my workouts, but it also has a food diary, a place to track your water intake AND your sleep.  It even has a place to enter in your progress for all of the P90x workouts!  When you're keeping track of all of these things, you begin to get a feel for what habits are having a positive effect on your fitness!  For my running, I either use a Garmin GPS watch or the Nike+ running app, and just glancing down at my pace every once in a while during a run, really helps me stay on target.  But, it doesn't really matter WHAT you're using to track your progress - just that you ARE tracking it!  If you've never  kept a food diary before, you might be surprised at what you're eating!
5.  Cross Train.  Unless you are preparing for an upcoming competition or race, train for overall health, including cardio, strength and flexibility.  Don't get in a rut of steady state cardio.  Add intervals, hills and speed to challenge the heart.  Work muscles with functional strength training at least twice a week.  Also, consider taking a yoga class, or make a habit of stretching.
Keeping your workouts varied not only keeps you less bored, but it's a great way to keep up with your overall fitness.  It also gives you a chance to try new things and maybe even meet new people!  If you're relying on the same workout every day, chances are that you're not doing much for your overall fitness.  These days, gyms, boutique studios and at-home workouts are so versatile, there really is something for everyone.  If you can't afford a gym membership, check out boutique studios like spin and yoga studios and boot camp classes - there are always great deals on Groupon and Living Social, and you usually don't have to sign a contract or commit to a membership.  Also, most gyms will let you try out the facility FREE for a few days.  If you prefer to workout at home, check out your cable company's on demand programming - many cable providers have on-demand workouts for all fitness levels.  OR you can browse the internet - there are so many websites and blogs that offer FREE at-home workouts.  Check out my friend Melissa's blog - these workouts are AMAZING!  Lastly, if you're looking for a structured workout program that is going to offer cardio, strength AND flexibility training, check out these Beachbody programs:
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6. Be prepared.  Travel with healthy snacks and always have water on hand.  Extreme hungry is the enemy and often causes us to make bad choices.
As much as we schedule and plan, there are always going to be things that come up and keep of from our fitness routine - a meeting that ran late or the bus/train that's not running on schedule.  The key is to BE PREPARED!  I ALWAYS have a bag of pistachios and a bottle of water in my gym bag.  You never know when hunger will strike, and it's often when we're STARVING that we make the worst choices - skipping the gym, hitting up the drive-thru, etc.  Keeping snacks like nuts and dried fruit in your purse, your gym bag or your car, can really help avoid those situations.  Also, did you know that you should be drinking half your body weight (in pounds) in ounces of water EVERY DAY?  And, that's not even accounting for replacing sweat from your workout.  Since we get a lot of water from food, sometimes our bodies confuse thirst for hunger.  If you think you're hungry, try drinking some water first!  Another way you can stay prepared - clean out your fridge and pantry!  Keep healthy options at eye level, and if you can't part with the "bad" stuff, at least hide it in the back.  Cut up your fruits and veggies so they're always available for a quick and convenient snack.  Lastly, just like you're planning your workouts for the week - plan your meals too.  Your ride home from work probably isn't the best time to decide what you're going to have for dinner that night.  If you plan ahead, you're likely to make better choices!


7. Check your attitude.  If thoughts are positive, actions are more likely to be positive too.


This one is self explanatory.  Your attitude has a lot to do with how you will progress and succeed.  Remember - you're not going to see progress and results every day, and you might even have setbacks, but if you're on a general trend of improving your fitness you'll be amazed at the progress you'll make over the course of three months, or even a year.
Positive attitude
and here's one more habit I'd like to add:
 


Working out with friends
8. Workout with friends.  I know there are people would think they would never set foot in a gym or workout with friends - either they're embarrassed about how they look or their own fitness level, but I guarantee you that if you make working out a part of your social life, it becomes a hobby instead of a chore.  Not only will your friends hold you more accountable, but you'll likely try new things, meet new people and overall change your attitude.  When I run fitness challenges, one of the most enjoyable aspects of the challenge that my challenge members report back about is often the support and camaraderie of the other members - and most of the time these people are strangers!  Imagine if they were your friends!  Maybe you weren't really interested in that Zumba class your friend suggested, but who knows, maybe you'll LOVE it?  Neale Donald Walsch says it best: "Life begins at the end of your comfort zone".
 What is a habit that helps keeps you fit?
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    Jillian [FitYaf]

    fitness enthusiast.
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