I teach a circuit training class 2X a week at a corporate client. I've been working with the same core group of girls for about a year and a half. I've been talking to them about lifting heavy, pushing yourself harder. On Wednesday the girls had 30 seconds per exercise and my suggestion is that since its a short period of time perhaps we try to lift heavier. So as the girls moved through their stations they would comment on how heavy the last person lifted - wow, she did 80 pounds on the leg press! This one did 60 pounds on the lat pull down! And they took turns trying to keep up with each other. It was a great feeling to see them lifting heavier than 20-30 pounds, which is where they were when we first started working together. And they feel stronger too! It is an awesome feeling to be able to influence someone like that. I can't wait to see those girls again on Monday!
Saturday mornings...I love to sleep in. But I also enjoyed the boot camp class I took 3 weeks back. It's at 8am so that means getting up around 7. But oh, the bed felt so good Saturday morning. Checking facebook later in the day I saw posts from my friends who took the class. I did a quick HIIT workout in the afternoon - when I could squeeze it in - but since yesterday afternoon I've been regretting not going to that class. It was so empowering and I felt like I got a really good work out. It's funny how you never regret a workout but you do regret not going to one. I won't make that decision again - I'll be going to class on Saturday morning!
I am trying to build new classes at a new studio - it happens to be a martial arts studio that is offering fitness classes. We have put a boot camp style class and a stability ball class on the schedule and attendance has been well let's say low. My classes are scheduled while the kids are in their karate classes and 10-12 parents will sit around and watch their kids yet we can't entice them to take classes (although the parents were the ones who initiated the idea to add classes). Outside of Zumba, I'm struggling to figure out which would be popular classes. Maybe they just need to be renamed with different descriptions. Any ideas would be welcome :) I am certified Group X Instructor and certified Personal Trainer. Cycle is out - no room or budget for cycle bikes.
I get up pretty early during the week - about 5:15 or so. I found that most days I needed a lot of caffeine along with still feeling like I was dragging through the day. Last week I decided to sleep in a 1/2 hour - it wasn't necessary for me to be up so early the next day. It really has a made a huge difference in my energy levels!! Now I also go to sleep at the same time I would if I got up that half hour earlier so I'm sure that is helping. I have found I need about 8 hours of sleep every night to feel my best.
I have been very sluggish lately on the weekends - sleeping for about 10 hours a night and still needing naps most days. I'm hoping this will change that and even help with energy levels on the weekend. There has been a lot of research lately about getting enough sleep to help you lose weight. If you don't get enough sleep your cortisol levels rise which makes your body want to hold onto fat.
To feel your best and for your overall health, please get enough sleep.
I went on a cruise a couple of weeks back to Alaska. Amazing trip - beautiful part of the country. I worried about how I would fit in my workouts...continue to build my strength. But I have been reading lately about giving yourself recovery weeks - taking an entire week off. I have never consciously done that. There was a fitness center on the ship that I could take advantage of. So my final thought before we left - I'll take the week off and enjoy it.
Well it wasn't completely a week off. I did take a spin class on the ship - always looking for new ideas. My husband and I also hiked at one of the ports and on another we decided to take a bike ride excursion through the rain forest. We also did a lot of walking - a lot. I did indulge a bit but tried to keep on track eating lots of salads, fruits and lean proteins. So it was a light activity vacation.
I got on the scale today - after not wanting to see the results. I lost a pound from where I was before the cruise. And when I got back to the gym - the 3 sets of 15 push ups I was doing was just a bit tougher than I remember. And kickboxing? No change in my performance. I was surprised at how little things did change. And I felt re-energized hitting the gym. I think I need to work in a few more breaks throughout the year!
I finally made it back to cycle and Turbo Kick classes after more than 6 weeks off letting my knee heal. I figured I'd start with cycle as it should be less impact on my knee. We do sit but we also stand on the bikes so I was hoping to survive. Class went great - no issues with my knees.
Next up was Turbo Kick. I wasn't the instructor this time - in case I had isses I couldn't just stop class and walk out. So, I let the instructor know I may need to leave early depending on how my knee responds. I kept it all low impact - no jumping for this girl as much as I love to jump. 50 minutes later I was still standing tall.
Even after all this I have realized that my knee is still not right. Somestimes when I stop apparently in a strange way I feel a twinge up my knee. I imagine that can't be good. I have decided that when we get back from our cruise (we definitely need a vacation!) I'll be calling my doctor. Sometimes we really need to heed our own advice.
So finally did a good 45 mins of cardio -kickboxing - and my knee feels pretty good a few hours later! I'm excited to go to a class on Thursday and see how it goes. I kept it all low impact which means no jumping and I love to jump but I'll do what I need to do to keep from getting another injury on it. So we'll keep it all low impact for a while. I need to get back into my cardio.
Its in the 110+ degrees here in Phoenix and I'm so looking forward for it to cool off. The kiking trails are calling me and I want to get back to better conditioning and am looking forward to be able to climb the mountains again!!
Jumped on the elliptical - have n't done much cardio in over a month - and felt the knee a little but not too bad. Still nursing it but got in an upper body lifting session and feel pretty good. Tomorrow night I will do lower body and see how the knee holds up. I've been taking the stairs up at work but not down as that puts too much pressure on my knee. Feeling strong, doing lots of push ups and upper body. Ready to get back into my cardio (miss kickboxing!) and lower body workouts. In fact, I am teaching cycle on Tuesday so we'll see how my knee holds up then.
No news on the knee injury. Not quite sure what to do at this point. I have put ice on it a few times, no cardio, no lower body training for nearly 2 weeks. Some people have suggested maybe I see an orthopedic surgeon. I guess I'm still hoping it will get better on its own. Why is it we can always be the first to advocate for others to get care and treatment when needed yet when it comes to ourselves we always put it off? I know my health insurance has a high deductible and everything for me it out of pocket so that is one reason I am hoping it will get better on its own. I did some yoga today hoping that stretching it may help. I'm getting frustrated not able to do any cardio or lower body work. Perhaps my next post will be post doctor visit.
I have re-injured my knee. I am concerned that there is something more wrong with it than just resting will heal. I wasn't doing anything crazy - just walking in the office at work and I felt something weird. That was one of my normal days off from working out and the next day felt fine. Decided to do a work out that day - 3 sets of Tabata and some weights. The next day I was doing OK until I walked down stairs and I got a sharp pain through my knee. Skipped my usual kickboxing workout that night and iced it and I think it's worse. A colleague had surgery on both of his knees and I'm worried I may need to do the same...just one knee. I can't stop wondering if its something that bad...