Cycle/Core Class

For the past few weeks I have been subbing for my friend at the gym.  She teaches a spin class, which is what I teach on Wednesdays, as well as a class that combines cycling (spin) and Reebok core class.  It's a pretty awesome class and a hell of a workout.  I thought I would post the routine we did the other night so others could benefit as well.  :)  If you don't have a Reebok core board, you can just do the moves on the floor, but getting a core board or something similar will really make the workout top notch.

I divided the hour into 20 minutes spin, 20 minutes core, 10 minutes spin, 10 minutes core.  Here's the details of how we broke it down.

Spin - 20 min
Warm-up @ 4 (resistance) - 2 min
Cruise (mid speed) @ 5 - 2 min
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 1 min 30 sec
*Hill*
Seated climb @ 6 - 1 min
Tall in the Saddle (back straight, abs tight) @ 7 - 1 min
Hover (butt over the seat, leaning forward on handle bars) @ 8 - 1 min
Standing climb @ 9 - 1 min
Standing climb @ 10 - 1 min
Standing climb @ 9 - 1 min
Hover @ 8 - 1 min
Tall in the Saddle @ 7 - 1 min
Seated climb @ 6 - 1 min
Recover @ 2 - 2 min to get heart rate down to switch to core

Core - 20 min (Grab some weights that are not light or heavy.  I used 8 lbs.  5 is my light and 10 or 12 is my heavy.)
Rock the board (back and forth on board to get hips moving) - 1 min
Cross body punches alternating arms - 1 min to the beat of whatever awesome music you choose
Do the above, only double punches on each side - 1 min
Front kick (one foot on board, start in lunge position and step up to kick, then going back into lunge position)  I hope that makes sense. - 10 each leg
Sumo squat to shoulder press - 10 reps
Forward lunge with bicep curl - 10 each leg
Rock the board
Plank - 30 sec
Rest - 30 sec

Plank - 30 sec
Rest - 30 sec
Lying chest press - 20 reps (lay with back on the board and knees bent with feet on the floor OR make it harder with legs in the air bent at the hips and the knees, where the bottom of your legs are parallel to the floor)  Again, I hope this makes sense.
Recover - 1 min

Side lunge with weights in front - 10 each side
Back lunge with shoulder press - 10 each leg (Start on the board and step backwards off the board and go deep into your lunge.  Come back to standing on the board.)
Plank - 30 sec
Rest - 30 sec
T Stand on board - 15 sec each side
Recover and move back to the bike.
**NOTE:  This took us about 18 min due to the actual time of getting off the bike and getting situated on the board and with the weights.  I also had a few seconds before each move to show an example of the move.**

Spin - 10 min
Cruise @ 5 - 1 min
*Jumps*
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 9 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 10 - 45 sec
Recover @ 2 - 1 min
Hover @ 7 - 30 sec
Hover @ 8 - 30 sec
Recover @ 2 - 1 min

Core - 10 min - For this section, I concentrated a little more on abs and stretching.
Criss Cross - 10 each leg (laying with back on core board)
Double straight leg stretch - 10 (Hands behind head and start with legs straight up towards the ceiling.  Lower legs to a challenging angle, but not letting the small of your back come off the board or floor, depending on where you are doing the stretch.)
Single straight leg stretch - 10 each side (Left leg straight and parallel to the floor, right leg with toe pointed to ceiling and hands behind the calf or knee.  Pull it toward you twice and switch legs.)
T Stand with Side Crunches - 10 each side
Pigeon Stretch - once on each leg
Cross body leg stretch - once each leg (Laying on floor, left leg flat and straight, bend right knee and bring across the body, keeping arms straight and out looking in the opposite direction of the bent leg.)

This should take about 10 minutes.  With the ab work, the slower, the better.  Concentrate on your moves and your form.  Don't rush it.

I hope y'all enjoy this routine!  :)

Easy weekend

So I've been teaching a lot of classes these past few weeks and I'm paying for it now. I'm taking it easy this weekend. After three pretty intense classes this past week, it's becoming more and more apparent that at this point in my pregnancy, I'm going to have to start going a little easier. Baby sister has not been very happy with me. I've been having way more Braxton Hicks contractions this week and have been very uncomfortable trying to sleep. Doesn't take a rocket scientist to figure out that I need a break...as much as I don't want to, I know I need it.

Friday, Saturday, and today are serving as rest days for me. I have to say, it's felt pretty good. We only had one basketball game this weekend so we've all enjoyed the break. Whew. I'm ready to get back at it tomorrow. :)

I've just threw some stuff in the crockpot to make BBQ Chicken. I got this recipe from a friend of mine who posted it last year. I've made it once before and it was delicious. I thought it was the perfect supper for tonight on a lounge day. Check out her blog, www.amedleylife.com or here's the direct link to the recipe is (which of course won't hyperlink on the Blogger app on my iPad):

http://www.amedleylife.com/2012/03/crockpot-bbq-chicken.html?m=1

By the way, she blogs about everything and I love reading her posts. She's a nut and one of my greatest friends. Enjoy both the recipe and the blog! :)

Excuses

***DISCLAIMER:  If you don't want to hear my opinion on obesity and how you can prevent it from happening, then do not read this post.***

Nothing gets me annoyed more than those who always have an excuse for not exercising.  I guess part of me doesn't understand the train of thought that people don't want to take the necessary measures to preserve their body.  This body that God gave them.  It is our responsibility to take care of it, make the most out of it, and be here as long as we can to do what He wants us to do, what He put us here to do.

Then there's the people who go on EVERY diet known to man, cutting out carbs or protein or going vegetarian...the list goes on.  The thing about these diets is sure, initially you're going to lose weight, but as soon as you go back to eating like a normal person (all food groups), you'll gain it back.  Everyone always does.  The fact of the matter is, cutting out things like carbs is a horrible idea.  Your body has to have them to process other foods correctly.  Should you be eating the shit out of white bread? Hell no.  You should be eating good carbs.  Carbs that make your body work like it should.  They give your body energy to live.  Eat lean meat.  We can digest it.  Protein is amazing for the body.  Eat your leafy greens.  They are AMAZING for you.  Full of fiber and keeps things moving in the body.  :)  You'll notice, when you start eating the things that your body was created to eat, your body will treat you right.  You'll lose the inflammation, you'll stop retaining unnecessary water, and you'll even lose weight.  WHAAAAAAT?????

Then on top of that...walk, run, ride a bike, do some kickboxing, run around the yard and play with your kids (since you need to be setting a good example for them anyway), grab some old friends and get a game of pick up basketball going.  Don't hurt yourself in the last example by thinking that you are in high school again.  :)  GET MOVING!

Something that Dr. H said on The Biggest Loser last week in the first week of the show should be the gong sounding in your head.

"If I told you that you had lymphoma, would you take two hours out of your day for chemotherapy?" Dr. H, Biggest Loser 

Duh, you so would...don't deny it!  Well here's the truth.  Obesity kills LOTS of people, just like cancer does, BUT you can prevent it!  According to the CDC, "Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.".  Then you can see here, heart disease is the number one cause of death in the United States in 2012.  
  Source: http://www.cdc.gov/obesity/data/adult.html

C'mon people!  If you can do something about it, why wouldn't you.  And this is just adults!  Childhood obesity is a completely different topic for another day.  I can't even go there right now.  It such a serious condition and it just breaks my heart!  This is just the tip of the iceberg in my mind.  There is so much more to be said.

So stop making excuses of why you can't change your life and do it.  Start now!  There's no better time than the present to make this change.  I'll be happy to help you if you want it to get a routine going.

22 weeks

So I'm now 22 weeks pregnant and feeling great. Some people have been asking me for a baby bump pic so here it is.

I'm also very excited to start up the new group fitness schedule at EFC next week. I will be teaching a cycling class. I will not be teaching Pilates this time. Getting more and more pregnant is making that a little harder. For those of you wondering, I will continue taking yoga/Pilates and working on my abs, but just don't feel awesome teaching the class anymore having to modify the class to certain moves. It's definitely in the best interest of those taking the class to have a non pregnant person teaching. LOL

Also, for those locals who read my blog, here is the new schedule for spring for group fitness classes. They start next Monday, January 7th! We'd love to see you there!