Month: January 2014

This Week: Workouts, What I’m Looking Forward To & January Challenge {Week 2} Check-In

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Hi there! Happy Monday 🙂 Anyone have today off? I wish I did, but, alas, I am working and teaching. I hope your weekend was a good mix of everything you needed/wanted. Mine certainly was! I don’t know what I did differently with my workouts last week, but holy moly did they leave me sore! I ended up resting on Tuesday and Friday, yet I felt more sore than I did on weeks where I would have maybe worked out 6 or 7 days. I guess that just goes to show you that quality generally trumps quantity. While I like to sweat or do something active most days (mentally, I really need/like it… it’s my “me” time), I would take quality workouts on fewer days during the week than a week full of “meh” workouts every day. Anyone else feel this way?

Last Week’s Workouts

  • Monday- I went to the East Boston YMCA for spin. It was a sub, but it was a nice change and I liked the different things we did. I had time before the class so I did some biceps, shoulder and back strength training and did some core after class. I had decided I was going to rest on Tuesday, so I wanted to get a good workout in on Monday.
  • Tuesday- Rest day. I was still feeling sick on Monday and knew that if I wanted to workout on Tuesday, it would have to be in the morning, so I decided that sleep was more important than a workout. Guess what? I woke up feeling much, much better. Funny thing about that….
  • Wednesday- Because of my rest day on Tuesday, I was AMPED to workout and to teach. Seriously. I was looking forward to it all day. I ran a 5K and then taught UXF Burn. I joked that I hadn’t done squats in so long… and by the way my glutes and legs felt on Thursday, I wasn’t joking!

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  • Thursday- I taught a really fun SHRED class where we did all sorts of exercises across the floor. It was so fun and left my legs and upper body feeling like jello after class and incredibly sore on Friday. I also taught kickboxing, which was a good challenge for me because out of a class of 16, 12 of them had never done kickboxing or really worked out before. This was a great practice for my patience and my teaching/instructing skills. Since my “regulars” are so used to my teaching, I feel like I get off pretty easy because I don’t have to verbally instruct/coach/cue as much, so it was good for me to be taken out of my comfort/”cruise control” teaching zone and bring it back to the basics.
  • Friday- Rest! To try and loosen up my muscles I did about 25 minutes of yoga in my apartment, which ended up leaving my shoulders and triceps sore on Saturday… haha whoops!
  • Saturday- Taught another sweaty class at the Oak Square YMCA! There were almost 50 people in there again and we worked hard… I was so sore on Sunday!
  • Sunday- I went to a Power Yoga class at Exhale Spa. I got a Guilt deal so I was excited to go to yoga to stretch after a week of intense workouts. The class made me, again, realize how badly I need more yoga in my life. My hamstrings and hips are so tight!

This Week’s Workouts

  • Monday- Subbing the 6:30 kickboxing class at the Watertown BSC! If you’re around, come sweat with me!
  • Tuesday- I am not sure… I usually seem to have after work plans on Tuesdays, but I don’t have anything planned as of yet so I may head to the gym for a weight session after work.
  • Wednesday- Probably running and then teaching UXF Burn.
  • Thursday- SHRED and then kickboxing. Any suggestions for formats/exercises you’d like to do??
  • Friday- Rest day! Maybe some at-home yoga since I think that’s a nice way to stretch on an off day.
  • Saturday- I’m taking a class at Recycle Studio with my friend, Lindsay, who is a new instructor there. I am SO excited, but kind of nervous to take a class at a “fancy” type of spin studio.
  • Sunday- Maybe yoga again? I liked that last week!

Things I’m Looking Forward To

I think one of the things I’m most looking forward to is going to Lindsay’s class. I feel like it’s going to make me finally cross over into the “I love spinning/cycling” world. I might be getting dinner with my friend Meaghan, which would be great since we haven’t seen each other in so long. Lastly, I’m excited to see my sister this weekend. She was in NYC last weekend and it was weird to not hang out!

January Burpee & Push-Up Challenge: Week 2 Recap

Time for week 2 check in!! How did everyone do this week? I know that Jen Ryder absolutely rocked and beat her time from week 1 by over 4 minutes!! I am so impressed! Dana also sent her time to me (I love seeing all of your posts on Facebook– it’s a great motivator!), which is so impressive because she can do push-ups like a champ. Seriously. I wish I had that type of upper body strength!

I wasn’t sure if I was going to get mine in, to be honest. I planned for it on Friday, but I was so sore from Thursday’s classes, that I skipped it. Then, I was going to do it on Saturday after teaching kickboxing, but clearly that was a silly idea since I’m always beat after that class. That left Sunday… but after yoga and showering and puttering, it’s the last thing I wanted to do. But… I did it! And, somehow, I beat my time by 30 seconds. The secret? I think it’s because I opted to do more reps in each set: 40, 40, 20. By doing this, it eliminated the transition time from 4 transitions to 3, so that has to have been it? I don’t know, but I’ll take it. Maybe next week I’ll shoot for 50 and 50! The push-ups still sucked more than the burpees, oddly enough. IMG_6467

I want to hear from you! Did you do week 2 of the challenge? How did your time compare this week to last week? What’s the last exercise/workout that left you really sore? What are you looking forward to this week?

What Makes A “Good” or “Great” Instructor?

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Happy, happy, happy Friday!! I hope you’ve all had a good week and have exciting plans this weekend!

Today, I wanted to discuss something I’ve been thinking about since I got a super sweet compliment from a member after class:

What makes a good instructor

What makes a good instructor? What makes a great instructor? What makes people keep coming back to some classes, but not others?

As I stated in my status, one of the most important things for me is the instructors personality and energy. I know some people may prefer the quieter/more subdued instructors, but me? Nahhh. I’m all about the energy, the jumping around, the “yipping” and “yooing” (anyone who comes to my classes knows I LIVE for that!) and anything that gets people to smile and maybe even laugh.

Here are some others… in no particular order!

… Uses good music. I’m a fan of the mixes I buy from 32mix.com, but even if you prefer to make your own mixes,  think about your classes and participants when making them. What gets people going? What makes people want to move?

… Makes the workouts creative! Someone who always does this is Athena. I haven’t been able to go to her class in years, but I see the workouts she posts and am always inspired to change up my formats after I read them.

… Is encouraging. It’s so important to make people feel like they can do anything! You want to respect their physical abilities and/or limitations, but if you can tell someone is holding back because they don’t think they can do something, it’s important to give them encouraging tips and instructions that will help push themselves out of their comfort zone and to the next level.

… Is passionate about what they do. That type of energy is contagious!

… Is there for the members’ workout, not their own workout. As an instructor, our job during that hour (or two) we are teaching is to TEACH and give the members a great workout. It’s not to kick our own butts, although that is an added bonus. This may mean we don’t get to do all the reps or really “feel that burn”, but that’s ok!

… On the other hand, I hate when an instructor just stands at the front of the room and yells out what he/she wants us to do. They don’t need to do the whole workout, but I like to see them doing about 75% of it. I want to see them sweating and huffing and puffing and struggling… like I hopefully am 😉

… Able to make the exercises adaptable to all levels in the room: lower intensity, average and higher intensity. There will never be a class where everyone is at the same level, so it’s important to show levels so everyone feels like they can do the exercises and be a part of the class.

… Knows peoples’ names and acknowledging them by name. I didn’t even think I told the Pure Barre instructor my name last weekend, yet she somehow knew it and used it out of no where. I loved it! I learned a tip from a veteran instructor: write names down in a notebook (or in my “notes” on my phone) with a description of that person that will help you remember their name. This has helped tremendously!

… Makes you want to be there, makes you want to keep coming back and makes you want to push your boundaries by becoming stronger, becoming faster, having better endurance, etc. I know it’s hard for us fitness junkies to think that someone might -gasp- not enjoy working out, but the truth is, there are more people who don’t like working out than there are people who do like working out. Some people do it out of necessity, so if an instructor makes them feel good and makes the workout less miserable for that person, then I think that’s a wonderful thing.

Your turn! What is a quality an instructor has that you think makes them a good or great instructor? What makes you go back to classes- the instructor, the format (spin, BodyPump, UXF Burn, yoga, etc.), something else?

PS- I want to wish my mom’s friend, Jean, a very happy birthday! I hope you have a wonderful day!

Wednesday Workout: Strength/Cardio & Core/Cardio Super Sets

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Happy hump day! I’ve got a fun workout for you today. I played around with some different compound moves, as well as the format, to create this workout. In my UXF Burn classes, we are regimented to a 60 second time interval for most formats. While I like teaching in 60 second intervals (it gives time for me to demo, coach, give tips and walk around to correct form), I hate actually doing 60 second interval workouts. I find myself sick of the exercise by the time 45 seconds rolls around and usually cop out on the last 15 seconds (yes, fitness instructors do that too). So, I would rather count reps or do shorter time intervals (and give it my all throughout the whole interval) than do 60 seconds half-assed. Anyone else like this?

That’s why I like this workout. I set it up to be 30 second timed intervals of a compound strength move (most bang for your buck), followed by 30 seconds of a cardio move. From there, we moved right to the core move for 30 seconds and that same cardio move, again for 30 seconds. We repeated that once before moving on to the next set. I didn’t realize it when I was making up the workout, but that’s a lot of cardio in each set! I love cardio, so I didn’t mind 😉

Strength_Cardio & Core_Cardio Super Sets

Some the moves were hard to describe, so here are some links/pictures to help:

Squat, Twist & Curl– it’s 50 seconds in!
Calf raise, front DB raise & row
Forward lung & press
Side plank with T raise
Chest Press & Leg Lifts

1 Legged Tricep Kickback

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1 armed/1 legged v-sit

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If you have other questions on any of the moves, don’t hesitate to ask!

Let me know if you try it- you definitely won’t be bored during it 🙂

Questions for you: What’s your feeling on timed intervals? What makes workouts go by fast for you?

Weekending: Pure Barre, Crock Pot Meal, Boston Visiters

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This past weekend was relatively quiet, which was good since I was still feeling pretty crappy unless I was drugged up on Sudafed. By Friday afternoon, though, I was itching to get out of my apartment (2 days in a row of working from home will do that to you!), so I decided to get my grocery shopping done. Woohoo, wild and crazy Friday night, huh? To spice things up, I stopped in at TJ Maxx first and scored this awesome Essie nail polish. Did you guys know they sell it there for $4.99?? I’ve been really into paining my nails recently, so I was stoked!

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My Friday night wasn’t entirely boring, though, as I did get together with someone for a class of wine, which ended up making me so stuffy I had to stop after one. The horrors!

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That was a bottle included in an awesome “box” of wine that I got as a Christmas present. I’m going to do a whole recap on that in another post because good wine deserves its own post, right?!

I had been looking forward to Saturday all week because I was finally cashing in my Christmas present from my sister, which was a class at Pure Barre on Newbury Street. I’ve been to a few barre classes, but I still went in without knowing what to expect. Well, 5 minutes in when I was dripping sweat holding all sorts of leg lifts and inner thigh squeezes and 90 second planks, I realized I was in for a real treat!

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I loved the class and could see myself going more often if it wasn’t so expensive, but I have to say that my first reaction of my first class wasn’t what I expected it to be. I think the reason I felt this way was only because the class moved SO fast and I had no idea what I was doing, which left me a little frustrated (it’s the Type A “I want to know exactly what to do, how to do it, what it should look like and how long we’ll be doing it for” in me.). I kept trying to look around for someone who looked like they knew what they were doing, but it was a class primarily full of “newbies” like Danielle and me, so I was out of luck. Even though I spent a lot of time fumbling around trying to figure out what to squeeze and tuck, I was able to “get” the move before it was time to move on, which was good. The instructor was also really attentive and walked around and corrected form (I kind of wanted her to just stand by me and fix me the whole class…) which was great.

I talked to the instructor after class to thank her for a great workout and to ask if it’s normal to be confused with the moves/terminology and she said that everyone feels that way after their first class and that after a few classes you learn the lingo and the moves and it becomes easier in that respect (not in terms of the workout). This made me feel better! And just because I was frustrated didn’t mean I didn’t like it, because I loved it. We worked muscles I didn’t know I had and when I woke up on Sunday morning, I could feel EVERYTHING. Holy moly. My hamstrings, abductors, triceps (I didn’t even think we did anything to work our triceps) and back were screaming as soon as I woke up. It was great. Thanks for a great Christmas present, Danielle! It was so fun trying something totally new and having it literally kick my butt. I want to go back!

After class, we headed to Douzo Sushi for a healthy and light lunch. We shared a Bento Box, Tempura Broccoli and Edamame. We didn’t share our wine, though 😉

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I love going out to lunch and having wine SO much. It’s probably one of my favorite things to do on a Saturday! I had to babysit on Saturday night, so I had to stop after 1 glass. Womp, womp.

Sunday morning I got up, did laundry, made granola (I’ll post it soon- SO good), went for a run and then got my crock pot meal ready since Danielle and I were getting drinks with our cousin on Sunday evening. I got the crock pot recipe from Eat, Live, Run and was happy with how easy it was to prepare. Are all crock pot meals as easy as cutting things up and putting them in the crock pot? I should do more of these…

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I followed Jenna’s recipe exactly except I used sweet potatoes instead of white potatoes. I tried to halve the recipe, but I ended up doing probably 3/4 of the recipe. Soup freezes well, so I’m sure I’ll be doing that!

On Sunday evening, my sister and I met up with our cousin who was in town for various camp fairs (He’s the director at Hosmer Point in Craftsbury Commons, VT.) at Otto Pizza in Coolidge Corner. We got to meet some of his former campers/counselors which was really fun. We talked about Burpees to Bubbly (Hi everyone if you’ve ventured over here!) and I loved it 🙂

And that about sums it up! All in all, it was a good weekend… a little quiet/laid back, but with this stupid cold thing that’s probably just what I needed.

Questions for you: What was the best part of your weekend? Have you been to Pure Barre or another Barre studio in Boston? Do you have tips for a newbie?? What’s your favorite crock pot recipe?

This Week: Workouts, Things I’m Looking Forward To & January Challenge Check-In

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Happy Monday! How was your weekend? I hope you were able to get out of the house and do something fun!

Last week, I started to come down with a  cold. It started with an itchy/scratchy throat and then moved to sinus pressure/congestion, etc. I’ve been loading up on Emergen-C, Mucinex and Sudafed and while they are working, it’s getting old taking so many meds! I blame the wacky weather for my cold. I tried to take it easy with my workouts once I started feeling sick, but I’ll be honest, unless I’m SUPER sick and physically cannot move, it’s really hard for me to tone it down. Which, is ultimately why I get super sick- I don’t rest when I should and end up getting more worn out and sick. You’d think since I understand this I’d be better at doing the right thing (resting) to make sure I don’t get full blown sick, but, I’m not. Oh well. With a that said, let’s look at my workouts last week!

Last Week’s Workouts

  • Monday- I was really in the mood to get to a spin class and was stressed when I called the gym and they said you can’t pre-register. There’s nothing worse than getting to the gym for a class and then not getting to take it because it’s full, right? Luckily, I got the golden ticket and was able to take the class! I’m still not crazy about the instructor, but at this point, it’s just good for me to keep getting more experience.

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  • Tuesday- I had dinner/drink plans after work so I got up in the morning and did the strength part of a workout I taught in SHRED a few weeks ago. It was based off of a workout in Men’s Health and it was great!
  • Wednesday- I started to feel sick on Tuesday so Wednesday it was my goal to take it easy at the gym. Instead of running, I did 15 minutes on the elliptical and then taught my first UXF Burn class of the year. There were some new faces in the class which is always fun. I did about 75% of the workout (I just can’t not do any of the workout when I teach- I love it too much!).
  • Thursday- I still wasn’t feeling great, but I was able to get through my SHRED and Kickboxing classes. The numbers are up, but they aren’t up so much that it makes being in class miserable. It’s a good balance! I taught a new format in SHRED and since everyone seemed to like it, I’ll post it for you on Wednesday 🙂
  • Friday- Rest!
  • Saturday- I did my January Burpee & Push-Up Challenge before going to a class at Pure Barre with my sister.

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  • Sunday- I woke up pretty darn sore from the Pure Barre class on Saturday, so I took my time in the morning around my apartment before deciding what I wanted to do for a workout. Since it was nice out, I decided to go for a run to loosen up my tight legs. Little did I know I’d be running into an incredibly strong head wind the entire first half of my run. Woof. I stopped at the “gym” in the park to do some ab work before heading back. Solid workout!

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This Week’s Workouts

  • Monday- I’ll head to a spin class at the East Boston YMCA again.
  • Tuesday- I’m getting together with some other tenants in my building for some wine after work, so I’ll get up and do my usual Tuesday morning strength session (which I’ve been loving lately!).
  • Wednesday- Cardio and then teaching UXF Burn
  • Thursday- SHRED and then Kickboxing
  • Friday- Probably a rest day. I’d like to maybe do 30 minutes of at-home yoga since I haven’t done as much of that in 2014 as I’ve wanted to, but we will see.
  • Saturday- It’s my turn to teach kickboxing at the Oak Square YMCA- yay! Hope to see all my favorite familiar faces in the crowd!
  • Sunday- Not sure. I might try to get some strength training in (maybe BodyPump?), maybe something else, maybe a real yoga class? I’ll see how I feel!

Things I’m Looking Forward To

Well, I’m looking forward to feeling better. Even though I never got really sick, it’s not fun feeling off and “kinda” sick. It’s actually just annoying. Other than that, I’m looking forward to having wine with some of the other girls in my building and hopefully getting together with some of my college girlfriends this weekend.

January Burpee & Push-Up Challenge Check-In

Alright, it’s time to check-in with my challenge! Who’s participating? I’ve seen a few tweets and Facebook status’ saying you’re participating, so I want to know what you thought of the first week of the challenge! What was harder than you thought it would be? What was easier? How did you break up the 100 reps of each exercise? What was your time? Before tackling the challenge, I had no idea what to even have as a goal for the completion time. 5 minutes? 10 minutes? More/less? I ended up completing it in 6 minutes and 21 seconds (took a few seconds to hit the stop button) and I still have no idea where that stands in comparison to some of your times! I feel like I can definitely do it a little faster next week, but my ultimate goal by the end of the challenge is to do it in under 6 minutes, which I think is doable. Few things to note about how I completed it (how you complete it will influence how long it will take you to complete it, so remember that!):

  • 4 sets of 25: I did 25 burpees then 25 push-ups, times 4 rounds
  • I didn’t do CrossFit burees- I just jumped back into a high plank, back in and hopped at the top
  • I did my push-ups on my knees. Over 20 reps of push-ups on my feet leads to bad form for me, so to make sure I was keeping good form throughout, I dropped to my knees.

Things I was thinking during the challenge:

  • “Ok, that first set of 25 burpees wasn’t bad. Here come the push-ups.”
  • “Breathe, Monique… the push-ups are when you get your breathing back!”
  • “Gosh, these burpees aren’t as bad as I thought they’d be.”
  • “I hate push-ups. I need a break. No, keep going.”
  • “Almost done the burpees! Just keep thinking about the Spartan race when you had to do 30 at a time!”
  • “Ok, you can have a 2 second break this push-up round. Make it count.”

As you can see, the burpees weren’t bad for me, but the push-ups sucked! I wish I had more upper body strength, and you’d think that with the amount of push-ups I do (pretty much every workout), I’d get better at them, but I’m not! All in all, though, I was happy with my first attempt. It was fun to give it my all and get me a starting point for the challenge so I can try and improve next time!

Questions for you: How were your workouts last week? Did you try anything new? What are you looking forward to this week? How about the challenge? Did you rock it? What was hardest/easiest? Please share!