This Week: Workouts, Flywheel’s Anniversary & Things I’m Looking Forward To

Good morning! I hope everyone had a great weekend. For the first time in far too long, I had a weekend with no scheduled plans. It was fantastic! I also took my 2 rest days of the week on Saturday and Sunday, and although it was nice to know I didn’t have to schedule in a workout, it caused me to go a little stir crazy. I much prefer taking rest days dispersed throughout the week rather than in a row, but since I knew I’d be spending the weekend with RM, I figured I’d just get my workouts out of the way during the week so I could go with the flow over the weekend.

Before I get to my workouts for the week, I wanted to share some really exciting things going on at Flywheel this week. They are celebrating their one year anniversary of the Boston location, which is reason enough to celebrate, right? They’ve got all sorts of really awesome rides this week, including themed rides, live DJ rides and dueling instructor rides. I was invited to take a class and will be going to a class at 5:30 tonight with Christina Lodde, who lead the Barry’s Bootcamp Roof Deck Workout. I’ve heard great things about her spin classes so I’m so excited! If you’ve never been to Flywheel, I definitely suggest checking it out this week. Head to this site to see details on the classes and to sign up.

Last Week’s Workouts

  • Monday- I taught this workout in my 6am class and then did 15 minutes on the elliptical.
  • Tuesday- I had to cancel my bootcamp since it was pouring, so I headed to one of my favorite instructors classes. The verdict? I loved it! It was a crazy class, consisting of 50 jump squats to start, followed by 13 exercises done for 60 seconds each and then in between each exercise we had 60 seconds to complete 10 strict (chest to ground) burpees. So, yes, we did 130 burpees. Yikes! We finished class with some awesome upper body burners and I left there barely able to hold my gym bag. #holyshakyarms

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  • Wednesday- I ran 3 miles on the treadmill before teaching UXF Burn. I changed up the format a little to somewhat mimic the bootcamp I went to on Tuesday. We only did about 70 strict burpees, but it was still killer. I’ll post it for you this week!
  • Thursday- I was able to reschedule my bootcamp and teach it on Thursday instead. We used the benches and did some suicides and walking lunges and all sorts of good stuff. The best part is that the weather has cooled down so we are able to work super hard without dripping with sweat!
  • Friday- I went to the Lynnfield BSC during lunch and busted out a quick, but good workout. I ran 2 miles then walked the rest to get to 20 minutes before doing some 1 armed KB swings, double armed KB swings, figure 8 KB squats, band walks, torso twists and TRX planks. In and out in 35 minutes and burned over 300 calories. I’ll take it!

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  • Saturday & Sunday- Rest days. RM and I walked a bunch while shopping on Saturday and then we went for a walk on Sunday morning and walked around the city. Active rest days are great 🙂

This Week’s Workouts

  • Monday- I’m going to Flywheel after work tonight- can’t wait!
  • Tuesday- Teaching my bootcamp at 5:30.
  • Wednesday- I have a sub for my UXF Burn class so that I can go to the New Balance Girls Night Out event. This is an extra special one because we are celebrating 25 years of Susan G. Komen and the run will be lead by Sherri D’Allessandro. If you’re interested in joining, sign up here.
  • Thursday- I may hold an “extra” bootcamp class on Thursday.
  • Friday- I think it will be a rest day.
  • Saturday- Finally back at the Oak Square YMCA for my kickboxing class… I haven’t see my members there in so long!!
  • Sunday- Probably my second rest day of the week.

Things I’m Looking Forward To

This is going to be a fitness-filled week, which is always fun. I can’t wait to get back to Flywheel as it’s been a super long time. I’m also really excited to get to go to my first New Balance Girls Night Out event. Athena always raves about these events, so I’m glad I decided to get a sub so I could attend. I think I get to see my friend Jess’s new baby girl on Friday night which would be so awesome!! And, lastly, Saturday I’m cashing in my Groupon for Dry Bar before going to a wedding with RM and his family. I figured it was a great time to use it!

Questions for you: What was the best workout you had last week? Have you attended a New Balance Girls Night out event? What are you looking forward to this week?

This Week: Workouts, toning it down & things I’m looking forward to

Good morning and happy Monday! I think I’m still recovering from the weekend… Saturday and night ended up being a little too fun 😉 Before I get into the workouts, I wanted to say THANK YOU for all your kind words after my post last week where I talked about my workout addiction. It’s never easy being honest about that kind of stuff, but I really feel like I’m on a better track now. I noticed last week that I didn’t have the feeling like I normally do about working out as much and as hard as I can. It was a weird feeling to be more relaxed about my workouts and to understand that taking it down a notch won’t make me lose all of the hard work I’ve done, but in fact, it will likely aid in making those gains better. Giving my body rest will allow me to feel rested and energized during my workouts on non-rest days. I know it will take some time to get used to it, but my goal is to give myself TWO rest days a week. Sure, I can go for a walk or do some light yoga, but I want to be able to let my body relax and rest and hopefully have fewer injuries.

So, with that said, let’s talk about the workouts I did do!

Last Week’s Workouts

  • Monday- My knee was feeling better, but I still wanted to take it easy. I went to the gym and did 40 minutes of cardio followed by some upper body and core work. I also did push-ups and stability ball crunches throughout the day.

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  • Tuesday- Tuesday was the first intense workout I did in almost a week! I taught my bootcamp and holy moly I was sore for 3 days. To say we did a lot of lunges is an understatement 😉
  • Wednesday- I did 15 minutes on the elliptical before teaching UXF Burn. I didn’t do much of the workout because I was so sore from Tuesday.
  • Thursday- I decided to give running a try. I ended up doing 4 miles at a moderate pace. I went out with the mentality that I would just see how it felt and only go as far as I could while still feeling ok. The 4 miles flew by and I felt great. No pain during or after! And, look at these little 5 week old snuggle bugs that I met… I died a little.

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  • Friday- Rest, besides a 30 minute walk during lunch
  • Saturday- I had a pretty intense day of workouts thanks to the #BosFIT event. I’ll share more on that later, but I did 30 minutes of “Bags and Beats”, 30 minutes of BollyX, 30 minutes of spinning and 30 minutes of Barry’s Bootcamp. Yikes! It was awesome!

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  • Sunday- Another rest day! I wasn’t sore from Saturday, which was kind of surprising, but I knew I had worked my body pretty hard so I gave myself rest.

This Week’s Workouts

  • Monday- I taught my 6am Muscle Work class and did some light cardio after.
  • Tuesday- Teaching my bootcamp
  • Wednesday- Maybe a run or some other cardio before teaching UXF Burn
  • Thursday- Not sure. I’d like to get to a class maybe?
  • Friday- I would love to get in a workout during lunch. RM and I are getting massages after work so I feel like working out before that is a good idea because they can massage my tight muscles.
  • Saturday & Sunday- These may be my rest days this week. RM and I are celebrating our 1 year first date anniversary (can’t believe it’s been that long!) and are supposed to go to the Cape early on Saturday so I think I’ll rest.

Things I’m Looking Forward To

I’m SO looking forward to spending the weekend with RM. Because of our schedules, we haven’t spent a weekend together since my dad’s birthday in mid-August. I miss our weekends together and this one is even more special since we are celebrating our anniversary.

Questions for you: How many rest days do you take a week? What was the best workout you had last week? What are you looking forward to this week?

Wednesday Workout: 20 Minute Bootcamp HIIT Workout

Good morning! Did you guys enjoy my second round of Cardio Kickboxing Combinations that I shared with you last week? It was fun to do! If you have any other suggestions for posts, don’t hesitate to let me know because I like knowing I’m writing about something people want to read.

Today I’m sharing a piece of the bootcamp workout I taught last week which successfully kicked all of our butts! HIIT workouts will do that to you, though. In case you’re new to the term, HIIT stands for High Intensity Interval Training and HIIT workouts are generally a bout of cardio or “work” period (lasting anywhere from 15-60 seconds, usually) followed by a short bout of rest (10-30 seconds). The point is that you work hard for a set amount of time, knowing you will have a set of time to rest after your work period. You get to catch your breath, bring your heart rate down then bring it right back up- a sure way for max calorie burn!

In this workout, you’ll work for 45 seconds and rest for 15 seconds. I have 20 exercises, ranging from cardio to core to legs to upper body, so you’ll feel like you’re getting a full body workout. If you’re feeling up to it, repeat the circuit once more!

Bootcamp HIIT Workout

Here’s an explanation for some of the exercises:

-Trunk Swing (from Shape April 2014)- Sit with feet extended in front of you, hands by your hips with your finger tips pointing towards your toes. Lift your hips up, bringing yourself into a reverse table top position (press those hips up!), then lower your hips and bring yourself back to the starting position, but don’t let your butt touch the ground! You’ll be holding yourself a few inches from the ground by pressing your palms into the ground. Holy tricep burn!

-Line Jump (from Shape April 2014)- Stand with your feet shoulder width apart, bend knees and jump forward (pretending to jump over a line), landing on just 1 foot. Bend forward from the hips and touch a hand to the ground. Hop back to starting position and repeat landing on the other foot.

-Plank Jumps- In a high plank position, jump both feet up to your right hand, jump them back to a high plank, jump them up to your left hand. Repeat for entire 45 seconds. Too difficult? Step them up to your hands instead of jumping them.

-Plank with Knee Drops- In a low plank, alternate dropping your knees to the ground. More advanced? Do both at the same time.

-Walking Planks Right and Left- In a high plank position, move 3 steps to the right and 3 to the left.

-Squat Jump with Heel Clicks- Instead of doing just a regular squat jump, click your heels together when you jump up.

If you have any other questions about the exercises listed above, please don’t hesitate to contact me! This workout left me huffing and puffing- I hope it does the same for you!

Questions for you: Do you like HIIT workouts? If so, what’s your favorite one? Do you like 30 second, 45 second or 60 second intervals?

 

This Week: Workouts, Moving is Hard Work & Things I’m Looking Forward To

Phew. Is it really Monday already? I certainly wasn’t ready to get out of bed to go teach a 6am Muscle Class this morning after all of the moving/heavy lifting/etc. that I did for the past 4 days, but- it’s done, which means I have tonight to do whatever I want 🙂

For those of you who are also moving (or have moved), I’m sure you can relate to how hard it is. Thankfully I’m only on the second floor, but still- that’s a LOT of trips up and down the stairs, often times with a lot of weight in your arms. I wore my heart rate monitor on Thursday night (which is when we did most of the heavy lifting and moving) and I burned 676 calories in 2 hours. Not too bad!

Non-moving workouts were also good this week, and between my workouts on Monday and Tuesday, I was SORE. RM and I also went to the driving range on Tuesday night, so that definitely contributed to some of it.

BSC’s 40th Anniversary- This Wednesday!

I got an email last week that I thought I should share with you! The BSC is celebrating their 40th anniversary and are offering free workouts on THIS WEDNESDAY. You know what that means, right?? You can come to my class on Wednesday at 6:30pm at the Central Square location. Let me know if you’re interested 🙂

Boston Sports Clubs is proving that “good things last,” especially when you’re fit! On September 17th, Boston Sports Clubs is celebrating 40 years strong as a fitness industry leader and opening their doors and offering free workouts to all Bostonians. Already a member? Bring a friend to join you in this special birthday sweat-sesh. During this open house celebration, BSC will be offering members and nonmembers alike free fitness classes and demos, meet & greet with top fitness instructors, giveaways, prizes, and fresh post-workout snacks.

Last Week’s Workouts

  • Monday- I did 15 minutes on the elliptical before doing some random exercises in the UXF Zone. I did 3 sets of 1 pull-ups AND chin-ups. Someday I’ll be able to add on haha I also subbed Cardio Kickboxing at the Watertown BSC. Great crowd!
  • Tuesday- I taught my bootcamp at the Wakefield lake and boy did we work hard! The girls were all feeling like they were so out of shape so I had to remind them that I was huffing and puffing and dripping sweat, too. I’ll post the workout hopefully this week as it was good and didn’t require anything but yourself!
  • Wednesday- I tweaked my knee when I was at the driving range and although it was feeling mostly better by the end of the day, I took it easy at the gym. I just did 22 minutes on the Arc Trainer and a pull up and chin up (they felt easier!) before teaching UXF Burn. I did the low-impact modifications and skipped out on the lunges and squats. Luckily my glutes were already sore so it was nice to have a break. It’s funny because whenever I tone it down or do the low-impact version, there are so many other people who join me… some of which I know are doing it only because I am!
  • Thursday- Rest day from the gym, but walked 20 minutes at lunch (rain set in at that point) and moved all of the big stuff into my new apartment. In 2 hours, I burned almost 700 calories… I had no idea moving was such a good workout!!

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  • Friday- I ran 3.5 miles during lunch- it was a gorgeous- almost cool- day and the miles were easy… can’t beat that! After work, I made another thousand trips up and down the stairs to continue moving stuff.
  • Saturday- I couldn’t sleep on Friday night so I was up before 7 on Saturday, again making multiple trips up and down the stairs. I thought moving in the same building would be easier, but it’s really not because you don’t end up packing things up… you think of something you need and run down to get it. That happened all morning! I also taught kickboxing at the Y- the fall crowds are back! We had a blast.
  • Sunday- A much needed rest day. I did some final trips up and down between the apartments and did a preliminary clean of my old place, but my body was SO TIRED.

This Week’s Workouts

  • Monday- I will have taught my 6am Muscle Work class and probably have done some cardio by the time this post goes up.
  • Tuesday- Teaching my bootcamp! If you’re in the Wakefield/Saugus area and want to join for the next session (starting on 9/23 at 5:30pm and runs for 4 weeks), let me know!
  • Wednesday- Probably some cardio before teaching my 6:30pm UXF Burn class at the Central Square BSC
  • Thursday- I’m on the waitlist for a free yoga class at Exhale Spa, so hopefully I can get in. If not, I’ll figure something else out 🙂
  • Friday- Not sure. I’m heading to Maine after work so I’d like to get something done during the day. Maybe a run or maybe go to the gym.
  • Saturday- I’ll probably go the YMCA near my parents house in the morning… and hopefully do a lot of dancing at the wedding!
  • Sunday- Not sure- it may be a rest day depending on how the rest of the week turned out.

Things I’m Looking Forward To

I’m excited to have the majority of the move behind me! It will be nice to finish unpacking, organizing and generally just getting more settled in. The nice part about moving in the same building is the address change is easy and I don’t have to get used to a new area or a new commute! Hopefully RM and I will have another mid-week date night since we don’t get to spend this weekend together… again… 😦 Lastly, I’m excited to go home for my cousin’s wedding! My sister can’t go, so it will just be my mom and dad and me, but that’s ok- we’ll have a blast I’m sure!

Questions for you: Did you move this year? What’s your least favorite part about moving? What’s your favorite part? What was your best workout last week? What are you looking forward to this week?

This Week: Workouts, Preparing To Move & Things I’m Looking Forward To

Good morning! Happy Monday! Although I love getting my workout in early on a Monday morning, I was thankful for the extra sleep this morning. After an incredible weekend celebrating Sheila and Bryan, to say I’m still recovering is an understatement. I can’t wait to recap the day, but until then, let’s get back on track this week!

I had planned on taking this week off from the gym, but between subbing, teaching and moving, it doesn’t look like that’s going to happen. Hopefully it will soon. I don’t know if I’ve mentioned it on here before, but I’m moving upstairs to the second floor apartment in my building this weekend! I’m SO excited to be out of the “garden level” unit (aka, basement). It’s a 2 bedroom and my sister is going to move in with me for a few months until she and her friend get a place of their own. While I love living alone, it will be nice to have her live with me for a bit (plus, the help with rent is never a bad thing 😉 ). So, it’s an exciting week, but moves- even just upstairs- are never easy, so it will definitely be a long and tiring few weeks getting settled in!

Last Week’s Workouts

  • Monday- I was home in Maine and ran 3 miles before doing the Shapleigh Corner Circuit.
  • Tuesday- I taught my second week of my outdoor bootcamp. It was SO humid… I literally looked like I had just gotten out of hot yoga!

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  • Wednesday- I ran 3 miles before teaching UXF Burn. It was a fun class!

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  • Thursday- After work I ran 4 miles and did some strength stuff in the outdoor gym at Piers Park. I did a full, unassisted pull-up! woohoo!

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  • Friday- I wasn’t feeling great, but knew I needed to get some fresh air so I walked a brisk 2 miles and did feel better! After, I did 25 reps of a bunch of different strength exercises before hitting the road to go to the Cape.
  • Saturday- I got up and ran 4 miles before the wedding festivities started. It was super overcast, super humid and misting a little… it was not very pleasant, but I did it! I also danced my butt off… literally! I haven’t danced that much in a LONG time. It was awesome!

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  • Sunday- Nothing. I hadn’t rested all week and my body was just sore and tired!

This Week’s Workouts

  • Monday- I’m subbing the 6:30 Cardio Kickboxing class at the Watertown BSC!
  • Tuesday- I’m teaching my bootcamp at 5:15.
  • Wednesday- I’ll do some cardio before teaching UXF Burn at 6:30. There’s a chance I may not teach, but it’s a very small chance. I’ll update my Facebook page when I figure it out!
  • Thursday- I’m taking the day off from the gym to move the bulk of my heavy stuff into my new place. RM is going away this weekend for a golf tournament on the Cape and therefore won’t be able to help over the weekend so I want to get the big stuff moved beforehand.
  • Friday- Not sure- I may go running or to the gym during my lunch break. I have to help my sister move her stuff that night so I don’t want to do anything TOO strenuous.
  • Saturday- I’ll be teaching the 10am Cardio Kickboxing class at the Oak Square YMCA. Hope the crowds are bigger now that summer is technically over.
  • Sunday- I’m not sure! Maybe a walk or jog with my sister?

Things I’m Looking Forward To

I think this week will definitely be stressful, but hopefully it goes smooth and we get settled quickly! I’m excited to see my parents again and have their help- my mom has always been the person who has made my bed when I move and has set up my kitchen, so it wouldn’t be the same if she wasn’t here to do that this time! RM asked if I wanted to go to the driving range at Granite Links, so if I get a sub on Wednesday it will be fun to do that with him!

Questions for you: What was the best workout you had last week? Did you try anything new? What are you looking forward to this week? What’s a tip you have for a smooth move?