My morning consisted of a couple clients and then teaching a Nutcracker Ballet class in the warm water therapy pool. While listening to Nutrcracker music, I had the ladies doing ballet barre exercises, stretching their muscles, challenging their balance and moving their joints in new ways. It was fun to teach a holiday class and to see how much fun they had! PLUS, the class was twice the size as my water ballet classes normally are:)
I had more clients in the afternoon, but of course, had to find time for my own workout! In case you are looking for some new exercises, here is what I did:
- 10 min cardio
- Dumbell chest press on bench
- Row machine
- Squats holding dumbells
- 10 min cardio
- Bicep curls with dumbells
- Tricep dips
- Single leg deadlifts
- 10 min cardio
- Calf machine
- Dumbell shoulder raises
- Side planks with hip dips
- Crunches for lower abs- soles of feet together with knees out, lift feet off floor for more difficulty
- Bicycles
Try it yourself! Let me know what you think.
Tuesday, December 4, 2012
Sunday, November 18, 2012
Sunday Yoga Surprise
Happy Sunday! After an intense cycle workout yesterday, I was looking forward to a yoga class this morning. I quickly realized it wasn't going to be my standard yoga class...it was Warrior Sculpt taught by Chris Freytag! SURPRISE!! A combination of yoga, cardio and weights in a heated studio lead to fatigued muscles and lots of sweat.
I am not only happy that I did this class, but I am also proud of myself for staying through the final meditation. I usually quietly leave when the meditation begins, but I enjoyed a few minutes of relaxing and breathing today. Chris shared a message that Dr. Oz says a lot...we all need more meditation and less medication in our lives.
I felt great when I left class!! Life lesson of the day...try pushing yourself to do a workout or class that's out of your comfort zone- it might become one of your favorites!
I am not only happy that I did this class, but I am also proud of myself for staying through the final meditation. I usually quietly leave when the meditation begins, but I enjoyed a few minutes of relaxing and breathing today. Chris shared a message that Dr. Oz says a lot...we all need more meditation and less medication in our lives.
I felt great when I left class!! Life lesson of the day...try pushing yourself to do a workout or class that's out of your comfort zone- it might become one of your favorites!
Thursday, November 15, 2012
Relaxing Afternoon
After an active day of clients, teaching Marsh X, and doing my own workout, I needed some relaxation. A warm Chai while brainstorming with a friend at Caribou was a great start! I then came home...knowing I had some chores I needed to do. Rather than turning on the TV, I decided to turn on the Soundscapes music channel for background noise- best decision ever! Soothing music and a glowing candle = low stress and high productivity! You should try it sometime!
Monday, November 12, 2012
What ladies want...
I am excited to share something I've been working on for a while! In thinking about what ladies like to do, I think this is perfect...in-home fitness party! See info below and let me know if you want to host an F4 party.
Monday, October 29, 2012
Coping with Different Emotions
Hello! I am a little bit behind on blogging...you will quickly learn why. I will do my best to catch-up without being overwhelming.
Last Wednesday started off great! It started with my weekly mind-body group. Our activity for the day was drawing a happy/safe place for ourselves. What first came to my mind was our trip to St. Martin last spring. My husband and I spoil ourselves on vacation, and the memory of standing on the beach is a very happy and safe place for me. This came in handy later...
I then did my monthly pilates class...remember, my goal is to do yoga and pilates at least one time per month (this seems small, but I spend so much time on cardio and weights that it makes sense for now). And just like last month, I loved it! I used my muscles in a way that is different than anything else.
My last scheduled activity for the day was dance class. To be honest...I was not exactly looking forward to it because it was tap week. I haven't done tap since 10th grade! I even went to class without tap shoes and soon regretted it. I had so much fun!!! Life lesson.- make yourself do things that are out of your comfort zone because you never know...
While in the shower after dance, I heard my phone ring and a voicemail alert. I somehow immediately knew something was wrong. It was a message from my mom telling me that my sister's dog got out of their yard (she's a runner). While waiting for my sister to call me and hoping that Maddie would return, we learned that she was killed by a car. I immediately dropped to the ground, hysterically crying. I was not only sad to lose Maddie, but I was so sad for my sister and her husband. We got in our car and drove to their house to be by their side. We stayed there until they needed to be alone and left with many unanswered questions. Tears continued while I lay in bed trying to fall asleep. I was having a hard time getting horrible thoughts and images out of my head, so I went back to my happy/safe place that I used earlier that day. It was amazing how it helped me fall asleep. If you have any sleep issues, you might want to try the imagery exercise.
If you recall, last week I told you about the active meditation of shaking that we did in our workshop. This came in handy on Thursday while I was still very emotional and needed to get out of the "funk." I tried to shake the thoughts and sadness off of me- it temporarily helped. You should all try it!
Needless to say, Wednesday night through Thursday night was a very draining and emotional 24 hours. When I finally had some energy on Friday, I expressed my anger and emotions through some intense cardio exercise on the eliptical and stairmaster. Pushing myself to my limits while listening to good music is such a stress relief! I would recommend this for anyone who is looking for stress reduction, an energy boost, a mood change, etc.
On Friday afternoon, I surprised my sister with some fun gifts and treats. While having a warm drink together at Caribou, I could tell that she was able to talk about Maddie more without crying- this was a good sign. I went back to her house with her, which was probably good so that she wasn't entering her dog-less house alone. I am trying to support her as much as possible without overstaying my welcome.
After only sleeping five hours Friday night, I was nervous about how my long day/night would go. Again, exercise saved me! I first taught Marsh X, which is a total conditioning class that utilizes TRX. I then taught Cycle, which is a great workout for me as well. I had enough energy to get through my busy day and my sister's birthday that night! I love what exercise can do for all of us!
Ok, I'm going to stop there for now, even though I have more things to share from Saturday, Sunday and today. You will just have to wait though:) Thanks for reading this long post...I think the writing process was healing for me.
Last Wednesday started off great! It started with my weekly mind-body group. Our activity for the day was drawing a happy/safe place for ourselves. What first came to my mind was our trip to St. Martin last spring. My husband and I spoil ourselves on vacation, and the memory of standing on the beach is a very happy and safe place for me. This came in handy later...
I then did my monthly pilates class...remember, my goal is to do yoga and pilates at least one time per month (this seems small, but I spend so much time on cardio and weights that it makes sense for now). And just like last month, I loved it! I used my muscles in a way that is different than anything else.
My last scheduled activity for the day was dance class. To be honest...I was not exactly looking forward to it because it was tap week. I haven't done tap since 10th grade! I even went to class without tap shoes and soon regretted it. I had so much fun!!! Life lesson.- make yourself do things that are out of your comfort zone because you never know...
While in the shower after dance, I heard my phone ring and a voicemail alert. I somehow immediately knew something was wrong. It was a message from my mom telling me that my sister's dog got out of their yard (she's a runner). While waiting for my sister to call me and hoping that Maddie would return, we learned that she was killed by a car. I immediately dropped to the ground, hysterically crying. I was not only sad to lose Maddie, but I was so sad for my sister and her husband. We got in our car and drove to their house to be by their side. We stayed there until they needed to be alone and left with many unanswered questions. Tears continued while I lay in bed trying to fall asleep. I was having a hard time getting horrible thoughts and images out of my head, so I went back to my happy/safe place that I used earlier that day. It was amazing how it helped me fall asleep. If you have any sleep issues, you might want to try the imagery exercise.
If you recall, last week I told you about the active meditation of shaking that we did in our workshop. This came in handy on Thursday while I was still very emotional and needed to get out of the "funk." I tried to shake the thoughts and sadness off of me- it temporarily helped. You should all try it!
Needless to say, Wednesday night through Thursday night was a very draining and emotional 24 hours. When I finally had some energy on Friday, I expressed my anger and emotions through some intense cardio exercise on the eliptical and stairmaster. Pushing myself to my limits while listening to good music is such a stress relief! I would recommend this for anyone who is looking for stress reduction, an energy boost, a mood change, etc.
On Friday afternoon, I surprised my sister with some fun gifts and treats. While having a warm drink together at Caribou, I could tell that she was able to talk about Maddie more without crying- this was a good sign. I went back to her house with her, which was probably good so that she wasn't entering her dog-less house alone. I am trying to support her as much as possible without overstaying my welcome.
After only sleeping five hours Friday night, I was nervous about how my long day/night would go. Again, exercise saved me! I first taught Marsh X, which is a total conditioning class that utilizes TRX. I then taught Cycle, which is a great workout for me as well. I had enough energy to get through my busy day and my sister's birthday that night! I love what exercise can do for all of us!
Ok, I'm going to stop there for now, even though I have more things to share from Saturday, Sunday and today. You will just have to wait though:) Thanks for reading this long post...I think the writing process was healing for me.
Wednesday, October 17, 2012
Wellness Wednesday
Happy Wednesday! I have a few thoughts to share today. First is a motivational quote of the day...
Second, is a plug for an immune boosting vitamin, called Congaplex. Last winter, I was sick every month from September to March. It started with catching a cold on an airplane to Vegas and ended with bronchitis. I attributed my illnesses to working in a gym and having a baby niece who was in daycare. I still work in a gym and still have a neice who is sick a lot, but I'm guessing my immunity system is a little stronger. Needless to say, I've still been exposed to airplanes and many sick family members, co-workers and clients over the past few weeks, and I haven't caught anything yet (knock on wood:). I am attributing this to Congaplex, which was recommended by SuNu Wellness (my chiropractor's office). I take it every day, and I'm hoping the success continues!
Third, I had my mind-body group today. Along with other things, we did an active meditation. It sounds weird, but it included shaking and dancing. I was not excited about this exercise when it was first explained, but my opinion was quickly changed. It started with drumming music, and we were told to shake our entire bodies for 6 minutes. At certain points, were were guided to focus on our hands, feet, hips, etc, but we were supposed to keep moving the entire time- like a dog shaking off water. When the 6 minutes first started, it was hard to relax and not focus on doing coordinated movements. But once I was able to do that, it was easy for me to let my mind relax and not think about the class I taught this morning or what I needed to get done later today. This was a breakthrough for me because when we do quiet meditation, I can't seem to keep other thoughts out of my mind.
Once the 6 minutes was over, we stood silently for 1 minute to focus on how our body felt. My biggest discovery was that my arms were tingling and warm. I felt very relaxed.
Then, we were told that a song was going to come on, and we were supposed to move however we wanted to. Suddenly, "Home" by Phillip Phillips came on, and before I knew it, we were all dancing around the room together like we were on the dance floor at a wedding. We had so much fun dancing together, and that song now has new meaning to me!
Again, this sounds a little weird, but it was a very cool experience for me and others in the group. Meditation can be a powerful- it's up to you to try different formats and find what works best for you. We all need a little time for ourselves each day in order to center ourselves, relax and reflect. Try it out!
Second, is a plug for an immune boosting vitamin, called Congaplex. Last winter, I was sick every month from September to March. It started with catching a cold on an airplane to Vegas and ended with bronchitis. I attributed my illnesses to working in a gym and having a baby niece who was in daycare. I still work in a gym and still have a neice who is sick a lot, but I'm guessing my immunity system is a little stronger. Needless to say, I've still been exposed to airplanes and many sick family members, co-workers and clients over the past few weeks, and I haven't caught anything yet (knock on wood:). I am attributing this to Congaplex, which was recommended by SuNu Wellness (my chiropractor's office). I take it every day, and I'm hoping the success continues!
Third, I had my mind-body group today. Along with other things, we did an active meditation. It sounds weird, but it included shaking and dancing. I was not excited about this exercise when it was first explained, but my opinion was quickly changed. It started with drumming music, and we were told to shake our entire bodies for 6 minutes. At certain points, were were guided to focus on our hands, feet, hips, etc, but we were supposed to keep moving the entire time- like a dog shaking off water. When the 6 minutes first started, it was hard to relax and not focus on doing coordinated movements. But once I was able to do that, it was easy for me to let my mind relax and not think about the class I taught this morning or what I needed to get done later today. This was a breakthrough for me because when we do quiet meditation, I can't seem to keep other thoughts out of my mind.
Once the 6 minutes was over, we stood silently for 1 minute to focus on how our body felt. My biggest discovery was that my arms were tingling and warm. I felt very relaxed.
Then, we were told that a song was going to come on, and we were supposed to move however we wanted to. Suddenly, "Home" by Phillip Phillips came on, and before I knew it, we were all dancing around the room together like we were on the dance floor at a wedding. We had so much fun dancing together, and that song now has new meaning to me!
Again, this sounds a little weird, but it was a very cool experience for me and others in the group. Meditation can be a powerful- it's up to you to try different formats and find what works best for you. We all need a little time for ourselves each day in order to center ourselves, relax and reflect. Try it out!
Monday, October 15, 2012
10 Steps to Quit Dieting
I love Bethenny Frankel and I agree with her on these- you can do it!
http://www.bethenny.com/post/10-steps-to-quit-dieting
http://www.bethenny.com/post/10-steps-to-quit-dieting
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