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Tag Archives: Spinning

A Forgetful Morning

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Warning…this post talks a little bit about under garments.  Not in an inappropriate way, but if you have any sensitivities to the subject, you may want to skip to the bottom 😉

Yesterday started out just like any morning.  I was up early, ate half of my baked oatmeal and was out the door before the sun had come out.

As I was driving to teach my 6am spin class, I suddenly realized that I did not have a blow dryer!  Most of the gyms that I go to have blow dryers probably just in case someone forgets one, but I had never seen a blow dryer at the gym I was going to teach at yesterday.

I called my mom and she instructed me to simply wear my hair in a low messy bun.  I had a plan, it was ok.

I kept driving along, when suddenly I realized that I had forgotten something else….a bra!!!

How did I forget that??? Again, I called my mom.  This time, her solution was to wear my sports bra…only one thing was wrong with that solution.  I wasn’t wearing a sports bra because my shirt had one built in.  What was I going to do?

Solution to both problems…The gym ended up having a blow dryer.  Thank goodness!

I then put my sweaty tank top under my dress, headed to Target, and made an emergency stop in the underwear department.

Thank goodness I was close to a store!

What a way to start the morning, let me tell ya…

Workout

This is the week of my super summer giveaway in my group fitness classes.  When I started teaching the three classes I am currently teaching a month ago, I wanted to throw some fun into the mix by hosting a giveaway.  I created little jars, and each time someone came to my class, their name was entered into the jar.  I then draw a name from the jar to win the summer fitness goody pack (I’ll show you tomorrow…I don’t want to spoil it for anyone in my Thursday class!)

The man who ended up winning the giveaway yesterday, actually had a treat for me too!

He provided me with some information on interval training while cycling so that I can incorporate that knowledge into my spinning classes.  I can’t wait to read it!


Free Webinar!

All you spinning and indoor cycling enthusiasts, today there is a free webinar from Stages Indoor Cycling on effective coaching.

The class is called the seven layer cake, and will focus on effective communication to your class.

source

I am very excited to attend and learn.  When it comes to my teaching, I am always taking notes from other people, reading various articles, and open to new ideas so I can’t wait to see what I take away from this opportunity.

Have a great hump day!! Try not to forget anything…

Of Possible Interest

Let the Packing Begin

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Yesterday started out bright and early with a 30 minute elliptical warm-up at the gym followed by a strength training workout focusing on my legs.  I must admit that after running 7 miles the day before…my legs were a tad bit tender.  After the workout there was plenty of foam rolling to ease some of that muscle soreness.

I then came home, quickly (very quickly) showered, got ready, and whipped up three egg whites, and apple and a tablespoon of peanut butter.  I forgot how much a really like apple and peanut butter…it seems like ages since I have last had it.

Brian and I then headed out to get my car fixed.  It had been shaking a lot while I was driving it and making this weird popping noise, and the engine light was on so Brian and I decided it was time to take her to the shop.

While my car was at the shop, Brian and hung out with his mom at Einstein’s bagels.  They enjoyed onion bagels with veggie cream cheese while I sipped on an iced coffee.

It was then time to head to the outlet mall.  Brian and I are going to be taking our engagement photos in about two weeks! (I can’t believe it is coming so soon!) and Brian wanted to pick up a couple of new shirts.  I have been wearing the same shoes for running, teaching group fitness, and just about everything under the sun since October so I was in the market for a new pair of group fitness shoes and a separate pair of running shoes.

The pair of shoes that I got for group fitness I really love.  They are the Adidias Fly By W.  According to the information provided online they are very breathable and for a person with a neutral foot position (that’s me!) that wants lightweight cushioning.

I wore them on a walk with Brian last night and thought they felt great!  The pair that I bought for running I have read a lot of mixed reviews about.  They are more for someone who needs a very sturdy/stiff shoe who overpronates.  I don’t fall into that category and don’t want to risk being in pain when I run.  I am going to think about it a bit more, but I may return them.

We then went to pick up my car, which she now works like a charm, and then got back to the apartment to start packing.

It really wasn’t that bad once we finally got started.  Now, I am just ready to get everything boxed up and be done with the whole process.

While Brian and I were unloading the drawers and cabinets in our living room Brian found something…the last Easter egg!

I hid that one 😉  Must have been a pretty good hiding spot if it took us two months to find it!

We then had leftovers from the night before for dinner and headed out to walk around the city.  The weather is so nice and warm, there was no way we couldn’t take advantage of the beautiful night.

Today

Today was another early day for me.  I started by working on another component to my “special project.”  Here is a hint as to what part of this project is.

Buckwheat pancakes for breakfast with a special blueberry sauce.  They were both delicious and tasted great together.

Now, off to teach a spinning class and pack pack pack!

I hope you all have a wonderful Saturday!

Not as Good as it Looks

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Happy Tuesday morning.

Tuesdays I teach my early morning spinning class, and this week I begin teaching more of my very own classes on Wednesday and Thursday mornings.  In order to kick-off summer I decided to have a little contest.

I am calling the contest the Super Summer Slimdown, and the way it works is that when someone attends a class, starting this week, they get to input their name in the jar for their class.  Then, during the first week of summer, the week of June 18, I will draw a name from the jar to win a fitness goody bag!  So, the more classes you attend, the better your chances are for winning. I always love looking for fun ways to spice up my group fitness classes, and celebrating summer seemed like the perfect idea.

Breakfast

When I got home from spinning, I was really looking forward to some protein pancakes.  I had never made them before, but after reading several different recipes I thought it would be pretty easy to figure out a good combination of ingredients…well I think I was wrong.

The texture of the pancakes was fine, they cooked up nicely, but the flavor was simply off, which was kind of frustrating and unexpected since they looked so good and tasty!  Honestly, I think it is because I have been using a protein powder that I cannot stand the taste of simply because I hate wasting things, and usually I am pretty good about being able to eat something even though it may not be my favorite….that was not the case with these pancakes.

I am still going to play around a bit in the kitchen to see if I can figure out where the heck I went wrong…but I think I may just need to suck it up and buy new protein powder…that I can actually stomach.

Questions of the Morning:

  • What do you look for in a group fitness class?  What keeps you coming back for more?
  • What is your favorite kind of protein powder??

Better than a Cup of Joe

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Hello and happy Saturday!

My Saturday was off to a great and early start with an 8am spinning class this morning.  But before we dive into that, let’s talk about last night.

Friday

Originally, I had great plans to take Brian through a workout at one of the gyms that I teach at.  This was a test week for Brian (who is in dental school for those who didn’t know), and by the end of these weeks he is literally exhausted.  I completely understand and appreciate that, so when the topic of heading to the gym came up last night Brian kindly asked if he could take a rain check on my offer.  To me, working out makes me feel alive and completely pumped up…but I realize that it is not like that for everyone, and I would never want to someone to feel like I was forcing them to workout, so I headed to the gym by myself.

I completed 3 miles earlier in the day, so I did some upper body strength training.  Usually,  I try to go in with a specific plan, but yesterday I was much more go-with-the-flow.  I then taught a 30 minute abs class with this routine:


Touchdown exercise:  This exercise really works your rhomboids (muscles in your upper back).  To do this move, lie on your tummy and pull your belly button into the spine so that you feel the hip bones into the ground.  Extend your arms out in front of you, and lift your upper body up.  Pull your arms down to your sides as if making a touch down goal post:

Touchdown Arms

As you are pulling your arms down, really focus on squeezing your shoulder blades together.  I always imagine that there is a pencil between my shoulder blades and I want to keep it there.  Then, lower your body back to the ground and extend your arms back into starting position and repeat.

Superman:  Begin on all fours, making sure that your hips are in line with your knees and your shoulders are in line with your hands.  Extend one arm and the opposite leg.  Keep your belly button pulled into your spine to keep the abdominals activated.  Pull the extended knee and elbow into each other, then extend back to starting position and repeat.  Do the same on the other side.  Make sure to keep your hips level with the ground and your body in a straight line.

Superman starting position

I then came home and baked up some tofu and placed in on some veggies for a nice little tofu salad for dinner!

I have never baked tofu, so last night I just gave it a try.  It was soooo simple!  I cut up the tofu into little cubes (after squeezing out the excess liquid), I then tossed it in some spices that sounded good to me (garlic salt, pepper, cumin, red pepper, you can use whatever!).  I then placed it on a baking sheet and baked it at 400 degrees for 15 minutes.  It came out a little bit crispy on the edges, and had delicious flavor.  I will definitely be doing that again 😉

Brian and I then headed to a little bar/pizzaria to visit our friend, Cassie, who was working there.  It was a great, chill way to spend a Friday night.

On to today…

Today

Like I said, I started the day bright and early with a spinning class, and LOVED it!  I swear, spinning gets me going better than a morning cup of coffee!  Afterwards, I feel like I could run a marathon (well not literally…), but I feel pretty darn good.

I then headed home, and am now prepping my to-do list for the day:

  • Do the dishes
  • Pick up the bedroom
  • Bake Easter goodies
  • Decorate for Easter
  • Plan a fun activity for Brian and I to do
  • Run 5 miles (it’s on the sched…)

Lucy and I are going to be spending some quality time together this afternoon.

Lucy...my mixer

I hope you all have something fun to do on this beautiful Saturday 🙂  Happy weekend!

Kangoo Whats??!

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Tonight, I went to an amazing spinning class!  Although I love teaching group fitness, I also love attending classes because I am always getting new ideas.

 

This class was basketball themed because it is March Madness, and Indiana (especially Butler) is very into college basketball.  Because it was basketball themed, the instructor divided the class into two teams.  The team with the most miles logged in their “trip” counter on the dial of their spin bike was the winner…and my team won!  We had over 82 miles logged!  Because we won, our instructor gave us each a workout towel (we even got to choose the color!) with a little #1 winner trophy stapled to the tag.  Now, if that is not an incentive to get your butt to the gym and exercise, then I don’t know what is 😉

 

I thought it was a great class and a great idea to keep the class engaged and feeling special.

Me and my award

I then came home and made a quick and tasty dinner for Brian and I.  I made myself a salad of spinach, romaine, orange tomato, broccoli, cauliflower, and tofu.  I topped it with white wine vinegar, Italian seasoning, garlic salt, and pepper.  Simple, nutritious, and delicious!

Hers

Whenever I give Brian the same portion size as me, or the same exact meal as me he is usually still hungry, so I amped up his meal by putting the tofu in an oat flour pita with pepper jack cheese, lettuce and tomato with a little spinach side salad, and some cucumbers with hummus.  Both meals were satisfying and tasty.

His

Because the weather is so nice, we ate outside on our balcony and had quite the view for our dinner entertainment.  First, we saw a Great Blue Heron (<—I never would have guessed that is how you spell that word!).

The Heron mid flight

The Heron just walking along the water

 

We then saw a man running in a pair of these:

Because these are not something you see everyday, I HAD to look them up to see what they were!  They are called Kangoo Jacks, and are apparently very good for protecting your joints.  Here are 33 Benefits to wearing these goofy looking contraptions 😉  I do a lot of goofy things because they are good for my body, but I don’t think I could take myself seriously if I wore a pair of those on my jog everyday!

 

And now, time for my nightly reading of the Hunger Games!

source:  The Embarrassing Side Effects of Having Recently Read the Hunger Games

 

Got my Band

Good Tuesday Morning!

My sweaty early morning workouts are back!

 

I started off the day with an hour and fifteen minute cycle class, and it was suuuuper sweaty.  Just how I like it 🙂  I will have to say though that I am pretty sure that my butt is going to be sore because those seats were not nearly as cushioned as the ones I used at Butler.

 

Yesterday, I received another package in the mail:

I received my B.I.C. Band!  If you haven’t heard of these head bands, they are specially made so that they are tight on your head (but not too tight) and don’t slip off while working out (or doing anything else)!  I tested it out this morning in spinning and I was completely satisfied with the non-slip grip of the headband.

The proceeds from each BIC Band are donated to a different charity each month.  What a neat way to help people out 🙂

I got the gun metal sparkle skinnie minnie.  So cute!

source

Work Fashion

Here is my work look from yesterday

Have a wonderful Tuesday!

Things to Check Out:

Back to Class

Good Morning!

I am super excited because this morning I get to teach a class back at Butler…Cycle Core.  This class is kind of a combination of the two classes I taught this summer.  A focus on the bike for cardio broken up by doing strength training for abs, butt, hips, and back.

Here is a look at what we will be doing this morning.

Warm Up (5 minutes on bike)

Sprint Pyramid (7 minutes)

  • 40 second sprint—20 seconds recovery
  • 30 second sprint—30 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 10 second sprint—50 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 30 second sprint—30 second recovery
  • 40 second sprint—20 second recovery

Abs

  • 15 controlled singles
  • 10 lower bent leg lifts (Dead bug) mod. Single leg
  • 15 upper body crunches with legs up
  • 15 clam crunches (2 counts up 2 counts down)
  • 10 hip plank raise and lower (imagine you are in a toaster)
  • switch sides
  • 35 sec hold plank
  • Repeat

Sprint Pyramid (5 minutes)

  • 30 second sprint—30 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 10 second sprint—50 seconds recovery
  • 20 second sprint—40 seconds recovery
  • 30 second sprint—30 second recovery

Back

  • 15 Back extension with hands at temples
  • Swimmer 30 seconds
  • 15 touchdown, slow controlled
  • 10 push ups (modified or regular)
  • Repeat

Sprint Pyramid (3 minutes)

  • 40 second sprint—20 seconds recovery
  • 30 second sprint—30 second recovery
  • 40 second sprint—20 second recovery

Butt/Hips

  • 10 hip lift and lower
  • 10 hip lift and lower with R leg up
  • 10 with L leg up
  • 20 march in place with hips up
  • 15 Lie on side with knee down, hand on hip—raise and lower leg
  • 15 Bring leg back and forth
  • Switch sides
  • Repeat

Hill Climb (2 minutes)

  • Increase gear every 15 seconds

Sprint Pyramid

  • 30 second sprint—30 seconds rest
  • 20 second sprint—40 seconds rest
  • 30 second sprint—30 seconds rest

COOL DOWN

Breakfast

In order to fuel myself for this early morning class I had a bowl of Greek yogurt mixed with peanut butter, cinnamon, splenda, and a date bar.

It was creamy and satisfying but not too filling where I would have a stomach ache during class…it’s happened before and isn’t very pleasant.

Yoga Pose of the Day

This will be coming later in the day today 😉

Hope everyone has a great day, off to teach class!

Things of Possible Interest