Five on Friday {11.4.16}

Good morning! TGIF- big time! This week has been something else, and I am more than ready for it to be over! However, even though this week was stressful, there were still some bright moments worthy of sharing, plus I have some neat events to share, too!

  • MiniLuxe Seaport To celebrate their opening, they are offering FREE manicures, on a first come, first serve basis Friday through Sunday so if you’re in the area I highly suggest trying to snag one! I love how clean their locations are and they do such a great job!
  • Cyc Popup at Janji On Saturday, November 19th Cyc Fitness is hosting a few popup classes at Janji on Newbury Street. The cost is $35, but that includes a shoe rental, bottle of water and a free salad at sweetgreen, which is a pretty good deal! There are rides at 3pm and 4pm and if you’re interested you can sign up here on their Splash page. Unfortunately I won’t be able to make it since we have friendsgiving that afternoon, but it sounds really awesome!
  • Clean Bottle Campaign- Speaking of Janji, they reached out to me about a  Kickstarter campaign that their office-mate, Clean Bottle, just launched. I have one of the bottles that they are campaigning for and I love it because it’s super easy to clean (opens at both ends- genius!), hold and fill. I also like that because of the square shape, the bottle doesn’t roll around.If you want to support them in their quest to make a 32 oz. bottle, head on over here.
  • Pumpkin ice cream- The other night RM told me he got me a surprise at the store. After looking around, I found this beauty. I was initially nervous that it wouldn’t live up to my expectations, but after one bite we both agreed that it exceeded them! The flavor was on point and there were even little crust pieces in it. We both agreed we should probably stock up before it runs out 😉

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  • Seaport Sweat winter classes- This past week kicked off the winter class series and even though class last night had to be cancelled because of the weather, Wednesday was awesome! It was my first time ever leading a run, but it ended up being great. It was a smaller crew, which was actually nice for the first night. We did a total of 3.2 miles and I threw in mini circuits throughout the workout which was a nice way to break up the running. If you’re interested in joining, search for Seaport Sweat on Eventbrite or check it out on Facebook. All levels are welcomed! And if running isn’t your thing, Thursdays I’ll be leading a fighters conditioning bootcamp- always a fun option!

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And that does it for me! Lots of fun things to share today- I hope you enjoyed reading about them 🙂 Have a wonderful weekend- we will chat next week!

Questions for you: How has your week been? Were you able to get outside and enjoy the nice weather? What do you have planned this weekend? Pumpkin flavor- yes or no?

Wednesday Workout: The “4X10 Lower/Upper/Core” Workout

Good morning! Thank you all so much for your kind words/responses to my blog post yesterday. I never know how people will react to these posts or if people will be able to relate to them, so it’s nice to not only get feedback, but get positive feedback 🙂

I have a great workout for you today, now that we are on the topic of working out 😉 I did it the other day when I didn’t want to do traditional cardio and instead wanted to focus more on strength training. These days, I’m nowhere near where I was a while ago in terms of strength, but that’s okay. I’ve been teaching a lot and haven’t had consistent days for training which makes it hard for me to stay consistent with strength training enough to see gains. Instead, I’ve been lifting a little lighter, but incorporating more exercises into my workouts and moving through them with less rest which keeps the heart rate up.

For this workout, you can use dumbbells or kettlebells- I used kettlebells if you’re wondering. You’ll complete 10 reps of each exercise and move to the next with little to no rest, trying to save your rests for the break between rounds. You’ll do 4 rounds total. To finish, I threw in a quickie metabolic finisher for ya 😉

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The finisher consisted of 3 rounds of 20 seconds of rope slams and waiter carries there & back. Rope slams get me every.single.time!

I hope you have a great rest of your day- and maybe you’ll give this a try!

Questions for you: Do you go through phases with what types of workouts you do? Do you prefer heavier lifting or workouts like this that are done with lighter weights?

 

 

“Do heavyset women take those classes?”

Considering my teaching schedule this week, I figured it was a good time to address a question I received last week during one of the classes I subbed. When I finished promoting the Seaport Sweat classes for November and December, one female came up to me after class for additional details. After I finished giving her the information, she asked me the following question “Do heavyset women take those classes?”, which, I’ll admit, kind of threw me off guard. And made me feel a little sad.

If she’s asking me a questions like this, it made me wonder how many others might have similar feelings or question, yet are not in a situation where they can ask the question, or worse, are too afraid to ask the question. How many others are avoiding group exercise classes- or even the gym all together- because they’re afraid of what others are going to think about them? Or the looks they may get. Or because they don’t know where anything is. Or because they don’t know what they’re doing or what to expect.

And the thing is, I get it! I get that the gym can be a scary place- whether it’s because you don’t know where things are, don’t know what to expect, or don’t know where to start once you do get there. Even as a fitness instructor, a former avid class goer and someone who goes to the gym all the time, when I’m placed in a new environment I, too, get those feelings. I don’t like not knowing where the equipment is or where the locker room is or what to expect out of the other members. But, sometimes you just have to give it a try because if there’s one thing I’ve learned over the years it’s that no one else is looking at you as much as you think they might be. They don’t care about your size or how much you can lift or whether or not you know how to work a machine. They’re usually too busy checking themselves out  😉

So, my response to this girl wasn’t “of course they are!”, because that would suggest that I was agreeing with the label she gave herself. Instead, I told her that everyone is welcomed and encouraged to come to the classes and that no matter your shape, size, age, fitness ability, etc., you can make the class work for you and leave the class feeling proud of all you’ve done. No jumping? No worries- we can take the plyometric piece of the exercise out. Lunges hurt your knees? We can do glute bridges or something else that doesn’t hurt you. Afraid of using a step (this used to be me!), ditch it- just do the exercises without it. There are always ways around things that don’t work or feel good for you and as fitness instructors, it’s our job to show you this. To make you feel comfortable, included and proud of yourself for all you accomplish, rather than worried about your size.

I hope next time you find yourself making up excuses for why you “can’t” do something or “can’t” attend a class, I urge you to think about why you’re feeling this way. And once you do that, try and think of a few things you can do to make yourself feel better and like you CAN do something or CAN go to a class. Here are some of my suggestions for this:

  1. Talk to a friend who goes to the gym or classes often and ask them for tips on what to expect, where to find the equipment you’ll need, where the locker room is, etc.
  2. Buy a new workout top or pants- this always helps make me feel better!
  3. Find something that really interests YOU, rather than something that you think you should do. In other words, if you hate spinning, don’t go to a spin class! If you don’t like cardio, maybe pick a weights-focused class instead of a cardio-focused class. If cross-fit intimidates you, choose something else! You get the idea….
  4. Go to the gym and peek in on a class that you’d like to try so you can see what it looks like.
  5. Talk to the instructor, explain that you’re new and let him or her know about your current fitness abilities so they know when to offer variations for you.

If you want to read more tips on how what to expect for your first group exercise class, I suggest checking out this post I wrote a few years ago: 10 tips for your first group exercise class. And more than anything- know that you should never let your shape, size, age, fitness abilities, etc. deter you from trying out something that sounds interesting to you!

Questions for you: Have you ever let something about your physical abilities stop you from trying something new? Have you ever felt nervous going to the gym or to a new class? What do you do to help make yourself try new things?