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This Week: Workouts & Things I’m Looking Forward To {Birthday Week pt 1}

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Hi there! How are you doing? I hope you had a great weekend. Mine was good- Friday night my upstairs neighbor, Lisa, and I had a glass of wine at my apartment, which was a great end to the week. Saturday was busy, but all fun stuff! I taught kickboxing in the morning and then went to lunch with my sister and my date, and while the company was good, the food wasn’t so good. We went to 5 Napkin Burger, which I had heard great things about, but it didn’t really “wow” me. That night, my date and I went to his brother and sister-in-law’s in the South End and had a BBQ- so fun! I’m definitely ready for the summer!! I went to the Red Sox game on Sunday with a bunch of friends and was so thankful the weather cooperated!

Last Week’s Workouts

  • Monday- I taught my 6am strength class (which I’m really starting to love!!) and then after work I went to a 50 minute “Pilates ReMixx” class at Boston Body. The instructor ended up being the same instructor who taught the Flywheel class that I wasn’t a fan of, but she was better as a pilates instructor! I was pleasantly sore the next day from the countless glute exercises we did.

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  • Tuesday- I went to a Pilates Tower class at Studio J in Government Center. I was SO lucky and ended up having a private class. The instructor was amazing and asked about my fitness level and how I felt and when I told her I was an instructor and wanted to be challenged, she went for it and ran! We did all sorts of advanced things that absolutely challenged me. Wow. It was wonderful. I want to go back soon!

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  • Wednesday- I ran 3 miles on the treadmill before teaching a pretty tough UXF Burn class. I did warn my members before class started that we’d be working off the Crumbs Cupcakes I ate during the day 😉
  • Thursday- I taught a fun partner SHRED workout (similar to this workout) and then kickboxing.

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  • Friday- Nothing. Total rest day 🙂
  • Saturday- I taught my cardio kickboxing class at the Oak Square YMCA. I know I’ve said it a million times before, but I just love that class. It is always packed (60+ people!) and the members are of all shapes and sizes, all ages and all fitness levels. The common denominator is that they ALL always come ready to work hard, sweat and hopefully laugh a little 🙂 It really does make my day to see so many people get up on a Saturday morning to come to my class, and that people aren’t afraid to come because we jump a lot or do a lot of burpees. I always tell people you can modify anything, but sometimes people don’t feel comfortable doing it. The fact that everyone in my Saturday class practices this is amazing.
  • Sunday- I went for a 5K run around Eastie. It wasn’t as nice as I thought it was going to be (so windy!), but it was still a beautiful, sunny day and it felt good to run outside again. My miles are so much faster than when I run on a treadmill. Anyone else feel this way?

This Week’s Workouts

  • Monday- My plan today is to get to the gym during my lunch break for a strength workout so that I can go home after work and catch up on some major blogging. This is the start of my birthday week, so I’ve got a lot going on and could use a night where I’m home before 8 pm!
  • Tuesday- Since I plan on doing strength on Monday, I’ll probably stick to cardio on Tuesday. Maybe a long run outside?
  • Wednesday- I am subbing Melissa Shaw’s 5:30pm Sports Conditioning class and then teaching my UXF Burn class. Come to one or both 😉
  • Thursday- I am teaching my SHRED and kickboxing classes.
  • Friday- Not sure! It may be a rest day, maybe some at-home yoga, who knows.
  • Saturday- I am going to my friend Lindsay’s class at Recycle. Saturday is my big day of birthday celebrations and since I’m not teaching in the morning, the next best way for me to kick off the day is Lindsay’s class.
  • Sunday- My guess is this will be a rest day since I’ll likely be out late on Saturday celebrating my birthday.

Things I am looking forward to

Well, as I’ve said, this is the start of my birthday week. Yes, my birthday isn’t until NEXT Monday, but this week I’m doing fun things that lead up to my celebration on Saturday (I realize I am completely obnoxious during my birthday month). I’m going to treat myself to a mani and pedi and I think I’m going to get a spray tan (nervous about this!). I would love to try and get a new dress, but I’m not sure that will end up happening. My parents are coming down on Saturday and I can’t explain how excited that makes me! I feel like I haven’t seen them in a long time, so it’s nice that they are coming down for the day on Saturday to take me to lunch and bring my birthday bunny cake! Lastly, I’m looking forward to getting dressed up and going out on Saturday night with some of my favorite people!

Questions for you: Have you been to Boston Body or Studio J? Do you like pilates? What was the best part of your week last week? What are you looking forward to this week?

How to stay fit when you’re stuck behind a desk all day

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If you follow me on Twitter or Facebook, then I’m sure you’ve seen the guest post that I wrote over at BostInno the other day. But- in case you missed it, I thought I would share it with you here, too. I’m sure a number of you are fellow “9-5’ers”, so hopefully some of these tips will help serve as a reminder of ways to stay active throughout the day.

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9-5 jobs. Whether we like it or not, this is the harsh reality that most of us face on a day to day basis. When you factor in your commute to and from work, sometimes an 8 hour work day turns into a 10 hour commitment, which can leave very little time for staying active and healthy. It’s all to easy to hit snooze in the morning and to say yes to after work drinks with friends or coworkers instead of workout, right? Over the years, I’ve learned how to manage working an 8-9 hour/day desk job AND stay fit. Want to get in on my secrets? Check it out:

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Put your workout in your calendar

If I write down my workout and make it part of my day, I am less likely to skip it. Every Monday, I post a Weekly Workout Log which helps me figure out what workouts I want to do for the week and hold me accountable for doing them. I get motivated by seeing my weekly workouts listed out in front of me.

Plan workout “dates” with friends

Working out with friends is not only fun, but it serves as motivation to get to the gym. Plan a date with a friend or a few friends to try out a new studio or a new class. Most gyms will offer you free guest passes or a free “first class”.

Stay active during the day

This may seem like a no-brainer, but I work with people who sometimes go HOURS without even standing up! I drink lots of water during the day, which serves 2 purposes: keeps me hydrated AND causes me to need to get up and go to the bathroom all the time. This is a great way to make sure you’re getting up and moving around every hour or so. Take the stairs when you can, walk during your lunch break, walk to someone’s office or cube instead of emailing them or calling them- all of these things help get you up and our of your chair. Every little bit counts!

Workout before work

If I know I have something going on or want to be ready in case after work plans evolve during the day (Thursday or Friday nights in the summer when outdoor cocktails are too hard to resist), I make sure to workout in the morning. I set my clothes out and mentally prepare for an early morning workout. It may not be easy to get out of bed, but I remind myself of how good I’ll feel after my workout is done, which helps. Remember: you never regret a workout!

Bribe yourself

Still having a hard time getting to the gym before or after work (or working out at home)? Bribe yourself with something to get you there and get a workout in. For instance, sometimes I tell myself that I can meet up with friends after my workout or that I can treat myself to a glass of wine when I get home if I spend 30 minutes at the gym. Sometimes even something as simple as signing up for a new class or buying a new workout top serves as enough motivation to get to the gym.

So, even though I, too, sit behind a computer most of the day, I am able to stay fit and active by doing some of the things I’ve listed above. Working out and committing to a healthy, active and fit lifestyle isn’t easy, but the more you do it, the easier it gets!

Questions for you: What’s something you do to stay active during the day? Are you a fan of making fitness dates? Do you workout before work, after work or during your lunch break?

Guest Post: Aqua Aerobics

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Hi there! TGIF! I hope you’ve all had a great week. I’ve got a fun guest post for you today. I often get requests to do guest posts on my blog, but I usually don’t agree to them since they don’t fall in line with my interests or things I want to share on B2B. However, when Becky reached out to me with a request to write a post on Water/Aqua Aerobics, I happily agreed! I have gone to a number of water aerobics classes with my mom and as a former swimmer/swim instructor, I love the benefits of water workouts. I know they are often thought of as “old people” workouts, but they are really great for getting a low-impact workout in that still leaves you tired and feeling like you worked out. I hope you enjoy this post!

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Aqua Aerobics Can Help You Stay Fit & Healthy

What exactly is aqua aerobics? Basically, it is using the pool for workouts other than swimming. There are a surprising number of options and classes available. Aqua aerobics is a great way to exercise, with a huge upside– you quickly see how enjoyable the workout routines are, which will keep you enthusiastic, and coming back for more.

Amazing choices. Many people are surprised by the wide variety of classes available for aqua aerobics. If you want a robust and jazzy exercise workout which can also be a real challenge, there are kick boxing classes, or the sexy Zumba dance workout. Those classes will get your heart rate up for sure. If relaxation and quiet is the goal, try out water yoga or tai chi. These great articles give more information on workout options:

http://www.active.com/fitness/articles/18-water-workouts-to-splash-yourself-slim

http://blog.intheswim.com/water-aerobics-and-water-fitness-exercises/

http://www.lifescript.com/diet-fitness/articles/m/make_a_splash_8_pool_exercises_to_burn_fat_fast.aspx

If a group class doesn’t sound exciting, try aqua jogging or walking in the lap lanes at the pool. These are great cardio workouts that a lot of runners use to cross train because they are so gentle on the joints. Pushing through the water provides a great workout in a soothing atmosphere.

Great for all ages. Fit and young runners who are building their mileage while training for marathons find aqua jogging an excellent break from the pounding of the running trail. When backaches start to intrude later in life, seniors will find the low impact of water workouts a gentle way to exercise. Regardless of age, aqua aerobics has something to offer.

Wonderful benefits. The low impact aspect of aqua aerobics is a big plus. In the water, the buoyancy of the water means that the body only has to support 50 percent of its weight. This leads to a lightness that can be felt the first time a person works out in the water. Doing lunges on land means stress on the knees – in the water, the impact is so much more gentle that lunges aren’t an eye rolling grind. The resistance of pushing against the water provides one of the best benefits of aqua aerobics – a person can get a solid strength workout without having to go through a lot of stations at the gym, or trying to work with free weights, which can be awkward.

Prepare for fun! Yes, water exercise is a good work out. But people in classes just smile and laugh a lot. Remember being a kid, and when you jumped in the water it made you and your friends all start laughing and smiling? The water also brings that same pleasure to adults. Maybe it’s the soothing feel of being in water, or the reminder of childhood – but being in the water is a just fun place to work out.

What are some of the exercises? If you want to start with a workout in your home pool, you can try a few exercises that range from cardio, to strength training, and great core work:

• Start with aqua walking. Just walk back and forth in chest deep water, and you’ll soon get it – the resistance of the water makes a person work hard.

• For a fun exercise – try Spiderman. Stand next to the side of the pool, and begin a treading water motion with the arms. Then run your legs up the side of the pool and back down. Do that about 20 times and you’ll feel arms, shoulders and legs.

• For core work, try the plank. Take a foam noodle – a sturdy foam cylinder about 3 feet long – and put your hands on it shoulder width apart. Let yourself sink into the water (yes, your head will stay above water), and keeping your back straight, hold that pose for as long as possible. You’ll feel a burn in your abs, for sure.

To get hooked on aqua aerobics – just try it. You’ll get a solid workout that’s a lot more enjoyable than being on the treadmill at the gym. Because it’s so much fun you will keep doing it. Once you start doing aqua aerobics, you’ll get a big smile thinking about that next class.

Becky Flanigan has lived near the beach since she was a kid. She gave up on surfing a while back, but enjoys walking the beach just as much as ever. Working freelance, Becky always enjoys the challenge of a new writing assignment.

Thanks again, Becky! I hope you all enjoyed this- you tell me: have you ever done water aerobics? What’s something that you like about water workouts?

Wednesday Workout: BOSU Partner Workout

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As I mentioned on Monday, I taught a really fun class in SHRED last Thursday. Since I thought it was so fun, I knew I had to share it with all of you! I know that there are a number of instructors who read, so hopefully you can try it in one of your classes, or at least take pieces from it to try. If you’re working out solo, no worries- the workout can be totally adaptable to that, too.

BOSU partner workout

As the directions state, if you’re doing this with a partner, partner “A” will do 12 reps of the strength move. While partner “A” is completing that, partner “B” will do the cardio move. You’ll do the cardio move until “A” finishes their part. After, you’ll switch and “B” will do the strength and “A” will do the cardio. When you’ve finished each exercise, you’ll do the core exercise, generally with a partner.

If you don’t have a partner, you can still complete this workout, just do the cardio move for 45 seconds after completing 12 reps of the strength move. Replace the partner core work with exercises that don’t require a partner.

Here are some explanations of the moves:

  • Plank jacks- 1 person holds a forearm plank while the other person jumps over the planker’s legs. Switch halfway through.
  • Sit ups w/ball pass– if you don’t have a partner, you can do this against a wall
  • Push-Ups w/2 knees on BOSU- With the ball side down, place your hands on the outer edge of the black base of the BOSU and do 1 push-up. When you finish, bring your right knee into your chest and then your left knee. Repeat.
  • Back to Back ball pass- stand back to back with your partner, about a foot away from each other. While keeping your hips still and core tight, you twist right and left passing the ball around you to your partner. Switch directions halfway through.
  • Plank w/partner high-five- Get into a high plank a few feet from your partner. Alternate right and left high fives. This adds extra work for your core in order to keep you balanced and keep your hips from lifting.

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I think that should cover it! I did this twice through in class, with the second round going for 10 reps instead of 12.

Let me know if you have any other questions!

Questions for you: Do you like partner workouts? What’s your favorite BOSU exercise?

I did something I never do…

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TGIF, right?! This week has been rough… I had to go back to the dermatologist on Monday, I’ve taught a bunch of classes already, had to have a bunch of blood drawn for testing, and, to top it off, I did something I never do: I set my alarm incorrectly and missed a morning class I had signed up to take.

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Most of you are probably going “ok, Monique. Stop being so dramatic. You missed a class, big deal!”, right? I wouldn’t have been so upset if I wasn’t going to be charged $20 for the class AND losing one of my ClassPass classes.

On Monday night, I set my clothes out, had my bag packed and even went to bed early to make sure I got enough sleep!

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What really bothered me the most, was the fact that I completely spaced out when setting my alarm. I hate doing dumb stuff, and I’m always very good about my alarm and setting multiple (just in case!), so to have set it incorrectly and to not have woken up on my own bothered me (I told you I was super Type A!).

There’s nothing like the feeling when you wake up and know something isn’t right. Before I even opened my eyes, I could tell it was light out, which wouldn’t have been the case at 6am. I quickly realized it was light out because it was 7:24am, NOT 6am. Clearly my body needed rest, which I tried to tell myself, but at the time, it didn’t help.

I ended up surviving (so dramatic), and everything worked out: the ClassPass contact totally understood the situation, reversed the $20 charge and gave me my class back- how is THAT for amazing customer service?? It makes me love ClassPass even more 🙂

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So, even though I may not think this way in the heat of the moment (and I get too worked up about stuff in general), I think everything does happen for a reason. My body needed more sleep, which during a crazy week, is something I should have embraced, rather than getting upset. And, at least it wasn’t a class I was supposed to teach… that would have been the worst!

Questions for you: When’s the last time you did something dumb like set your alarm incorrectly? Do you need an alarm to wake up or do you have a good internal clock? Do you overreact when your plans don’t go the way you wanted them do?

I hope you all have a wonderful weekend! I’m looking forward to a quiet night tonight (after going to Recycle!) and tomorrow I am going to a wine tasting and lunch at Stephi’s on Tremont after teaching kickboxing 🙂 Just a heads up- I will be traveling to Texas Monday-Wednesday, but I will have posts lined up for you!

Also, sending very HAPPY BIRTHDAY wishes to my dear friend, Caitlin! xoxo