Tag: BSC

Wednesday Workout: Strength & Cardio UXF Burn Workout w/Burpee Blasts

3 Comments

Burpee blasts caught your attention, didn’t it? I thought so 😉

As you know, I teach a UXF Burn class at the Central Square BSC on Wednesday nights. UXF Burn is the BSC’s signature calorie burning, high intensity group exercise class that is meant to somewhat mimic CrossFit workouts, but in the group ex setting. I wouldn’t necessarily agree with that statement, but I will say it’s a max calorie burning class that always leaves us dead at the end!

We have a fairly strict format to go by, but I’ve come up with my own format that I think is better (harder) and that my members like more. I follow the basic 60 second strength exercise and 60 second core exercise format, but between each I’ve added in a cardio blast. It can either be 10 reps of something or 20-30 seconds of something. Last week, I brought back the amazing Surfer Burpee variation- I hadn’t had my members do that type of burpee in forever!

In addition to bringing back an oldie burpee, I brought in some “new” exercises. I’ve been trying to get more creative with my exercises to not only keep my members on their toes, but to keep me excited while teaching. I think it’s ok to sometimes say “I know this isn’t anything new or fancy” when introducing a move, but I think what gets people even more excited is when I get excited when I’m introducing things: “you guys! I have a lot of new, really fun moves for us to do today- I’m so excited about them!”. Can anyone else relate?

With that said, let’s get to the workout. The format, as I mentioned earlier, is 60 seconds of the move on the left (strength exercises), followed by 60 seconds of the core exercises. In between sets, perform 10 surfer burpees (5 each side). At the end, if you’re feeling like you want more cardio before repeating the strength/core/cardio blast part of the workout, feel free to do the Pyramid Cardio Blast- it’s killer 😉

strength and cardio w. surfer burpees

Since some of the moves are new to B2B, I did a few video demos:

As always, if you need any other explanations or demos, don’t be afraid to ask!

Questions for you: What’s your favorite burpee? What’s your favorite way to use a household item in a workout?

This Week: Workouts, Another Busy Week & Things I’m Looking Forward To

4 Comments

Good morning! I’m here! On a Monday! I can’t believe I only posted TWICE last week. I wanted to post, I really did, but the time just wasn’t there. I really tried not to stress about it because at the end of the day, I blog for FUN, not because I have to or because it’s a job… I do it because I love it and if there are weeks when I can’t fit it all in, blogging sometimes just has to be the thing that goes to the back burner.  I’m happy to be back this week, though- I love sharing things with you!

Speaking of being busy… I totally “hit the brick wall” on Thursday night. I think between ending my job, starting a new one, going away… all while still teaching and working out and blogging… I just hit my limit. Changing jobs isn’t just hard because it’s a new schedule to get used to, it’s hard because it’s mentally and emotionally draining. So far, I’m totally loving my new job and the people I work with, but the days are long! I’m up at 6 or 6:30 every day to start work at 7 or 7:30- Thursday’s I leave the house at 6:30am and get home at 8pm- no wonder why I’m tired!

So, with that said, I spent my weekend home in Maine to relax and recharge- it was perfect!

Last Week’s Workouts

  • Monday- I took a rest day on Monday since we were flying back from Miami and I wanted to sleep instead of workout.
  • Tuesday- I ran 4 miles after work and then did a 20 minute core workout. Felt great.

IMG_7655

  • Wednesday- I ran 3.5 miles and then taught my UXF Burn class. I did most of the class with my members because I loved the workout I planned. I was SORE on Thursday.
  • Thursday- I taught fun superset workout with a new cardio format I stole from Athena, which everyone loved. Thanks, girl! My kickboxing class was small, but it was a good one!
  • Friday- I took another rest day on Friday. I was really sore from my workouts earlier in the week.
  • Saturday-  I taught my cardio kickboxing at the Oak Square YMCA. The summer (smaller) crowds are the norm these days, but it’s ok- we still got in a good (and super, super sweaty) class!

IMG_7673 IMG_7675

  • Sunday- It was such a beautiful day when I got up that I decided to go for a run. I just did a 20 minute run then did exercises like walking lunges and squats up and down the driveway, burpees, pushups and some standing ab exercises. Solid workout!

IMG_7698

This Week’s Workouts

  • Monday- I’m finally back to teach my Monday morning Muscle Work class. I’m excited to be back!
  • Tuesday- I will probably run after work and then do some core stuff.
  • Wednesday- I will NOT be teaching my UXF Burn class! I have a work bowling outing in the afternoon so Kate will be subbing… she knows to kick your butt like I do 😉 I’ll either workout before work or go to the gym during my lunch break.
  • Thursday- I’ll teach SHRED and Cardio Kickboxing
  • Friday- Rest day since I’m subbing both Saturday and Sunday
  • Saturday- I’m subbing the 10am SHRED class at the Central Square BSC- I hope my regulars from Wednesday and Thursday come 🙂
  • Sunday- I’m subbing the 9am UXF Burn class at the Allston BSC- hope to see some familiar faces there!

Things I’m Looking Forward To

Even though this week is another busy week, it’s all fun stuff! Monday night I am going to dinner with RM’s sister-in-law. She is just a year older than me and we get along really well, so it will be fun to catch up over some food and drinks. Wednesday is my company’s bowling outing, which will be fun because I’ll get to meet people and hang with all the people I already know. Friday night my plan is to swing by my friend Jen’s place for a drink on her porch and then Saturday RM and I will head up to Exeter, NH for a party at Christy and Jaime’s. On the way home, I’ll swing by Liz’s for a gym friends BBQ. Finally, my friend Jess is having her baby shower- Jack and Jill style- at the Shake Shack in Harvard Square on Sunday, which should be a blast. I’ve been looking forward to all of these things for a while!

Also! I wanted to give you a garden update! My dad was so sweet and make the trip down to my apartment last week to do the planting for me. Look how good it looks!

IMG_7657

He’s making me a map of what is planted, but I know he did kale, green beans, carrots, onions, peppers, tomatoes, Brussels sprouts.. and I think something else. I’m so lucky that he is a. so good at gardening and building stuff and b. he wants to do it for me. I’m seriously SO excited for everything to start growing this summer so we can have lots of fresh veggies to eat!

Questions for you: How were your workouts last week? What was your best one? What are you looking forward to this week?

This Week: Workouts, New Job & Things I’m Looking Forward To {MIAMI!!!}

6 Comments

Good morning! I’m about to head out for my first day of work at my new job- eek!! On top of starting a new job, this week is a little crazy since the boy- let’s refer to him as RM from now on since those are his initials- and I are heading out to Miami for a little long weekend getaway on Friday. Have any of you ever been there? Where should we eat? What should we do? We aren’t looking for a hectic vaca- we really just want to chill out and- gasp- relax! What a thought, right?! It’s not necessarily the most convenient time to be going away with starting a new job and all, but this was planned well before the job thing happened so I’m just going with it 🙂

But, since I have 4 days until I’m on vaca, let’s focus on workouts. My workouts last week were a little all over the place, and the same will probably be the case this week.

Last Week’s Workouts

  • Monday- Since I ran on my planned rest day last week, Monday ended up being a rest day, more or less. My sister and I went for a nice, long hour long walk all around Eastie- it was awesome!
  • Tuesday- I was able to go to a 10 am class at a nearby BSC since I wasn’t working . I was looking forward to it because I’ve heard the instructor is really good, but sadly, I was not a fan. I didn’t like the class at all, actually- the instructor had weird music with vulgar language and kept yelling things like “BURN FAT!!! BURN CALORIES!!! DON’T THINK ABOUT QUITTING- PUSH YOURSELVES”… and I just wasn’t a fan!
  • Wednesday- I went to the East Boston YMCA and ran for 20 minutes on the treadmill (also ran there, which was .6 miles), walked for 10 minutes and completed 2 circuit workouts (see below). It was a good workout even though I wasn’t feeling good (stupid allergies!). I also taught my UXF Burn class and tried to not do much of the workout since I had dinner plans with my sister after.

Complete 3 sets of 10 reps in set 1 and then the same for set 2:

Set 1:

BOSU Push-Ups

Opposite Knee to Elbow Plank

Standing Weighted Side Dips

Upright Rows

Set 2:

BOSU Squats

Standing Oblique Twists on BOSU

Underhand Grip Rows

Triceps Kickbacks

Thursday- I taught my SHRED and Cardio Kickboxing classes. In SHRED we did a format I haven’t done in a while: 5 minutes lower body exercises, 5 minutes cardio, 5 minutes upper body exercises, 5 minutes cardio, 5 minutes combined exercises and 5 minutes core. It was good- perhaps I’ll post it for you!

  • Friday- Since I had not been feeling well all week, I decided to rest on Friday. I did walk a ton- probably 3 miles, but nothing else. I got a massage which was wonderful!
  • Saturday-I taught my cardio kickboxing class at the Oak Square YMCA and I think it was a good one! Sad I won’t be there for 2 weeks now 😦
  • Sunday- I ended up running 6 (!!!) miles… with an 8:13 min/mile pace!! I planned on doing 3 or 4, but felt great and the weather was perfect so I kept going. I haven’t run more than 5 miles since the fall of 2008. I also did a little circuit halfway through my run consisting of: 10 reps and 4 rounds of push-ups, tricep dips, plank with opposite knee to elbow crunch, in & outs and side planks with hip drops (right and left). Solid way to round out a run!

IMG_7567

This Week’s Workouts

  • Monday- To start my first day of work out on the right foot, I will get up and workout in the morning. If I’m sore from my run yesterday, I’ll do some light cardio and then just lift.
  • Tuesday- I would love to workout in the morning again so that I can have the afternoon off to get stuff done for my upcoming trip: pedicure, packing, etc.
  • Wednesday- I’ll head to the gym after work to teach my UXF Burn class. Hoping I won’t have an issue with traffic.
  • Thursday- I will teach SHRED and Kickboxing- I’m stressing about the traffic situation, though. I think my hours will end up being 7:30-4:30, but I’m not sure an hour is enough time to get from Wakefield to Central Square that late in the day. I may have to do a 7-4 shift or something those days. I’m not sure what my first week will be like, but they do know my teaching schedule so hopefully it won’t be a problem!
  • Friday- I may get up and do a little core work/stretching/yoga before we head to the airport (9:15 flight), otherwise it will be a rest day.
  • Saturday/Sunday/Monday- Not sure! I’d love to get a workout in- either a run on the beach or a quickie workout in our hotel room or the gym, but I’m not going to stress about it. I’m really going to focus on relaxing and going with the flow and if a workout isn’t something I feel like doing, I’m not going to stress about it or force it!

Things I’m Looking Forward To

I’m not really sure if I’d say I’m looking forward to starting my new job (more nervous than anything!!), but I am looking forward to getting back on a schedule and seeing how things will be. Let’s face it, though, what I’m looking forward to the most is a little R&R weekend getaway to Miami! I’ve never been before and have heard mixed reviews (we chose Miami because it was the most affordable flight option), but for what we are looking to do: sun, beach, pool, drinks, dinners- it will probably be perfect!

Questions for you: Have you ever been to Miami? Any restaurant suggestions? How do you fit workouts in when you travel? What was the best workout you had last week? What are you looking forward to this week? I love to hear from you 🙂

This Week {A day late}: Workouts, week off and things I’m looking forward to

7 Comments

Good morning! It feels weird posting my Monday post on a Tuesday, but I wanted to spend my day with family yesterday since I was only in Maine for a short period of time. I hope you all had a great day off (if you had one off). I’m feeling pretty fortunate this week as I have the WHOLE WEEK off. Technically, I guess it’s kind of like I’m unemployed since I’m not getting paid, but that’s ok… the new job is right around the corner now!

It’s funny, last week I had half of Wednesday off and all day Thursday and Friday and on Thursday, it wasn’t even noon before I felt bored and lonely. I have issues! The time off is good, though. I’m so busy all the time with work and teaching and blogging and being a girlfriend (<—- did you see that?! woahhh!) and a friend and a sister that I forget what free time feels like. After a few days, though, I get in my groove and appreciate it so much. A little downtime every once and a while is such a wonderful thing, and something I think most of us don’t do enough of. We have so many “obligations” that get in the way.

One fun thing about more time is that I have more flexibility with my workouts… and way more energy to do them. I was laughing last week after my Thursday double because I had so much more energy than normal. It’s not like I have a physical job during the day, but I think the fact of getting up and out of the house early, working all day and going straight to the gym just wipes me out!

Last Week’s Workouts

  • Monday- I did another lunch break workout at the gym in my building. I’m so sad that I won’t have that luxury anymore 😦
  • Tuesday- I got up Tuesday morning and ran a 5K before work. I also did some core work… and something else, but I can’t remember what it was!
  • Wednesday- I actually went to a class! I know the instructor who teaches before me on Wednesday is intense so I figured I would check out her class before teaching my own. It was a really great class and totally challenged me. UXF Burn was also a fun class- we worked hard and did LOTS of burpees.
  • Thursday- I taught a stations circuit class in SHRED and then taught cardio kickboxing. It was great to have lots of energy to get me through both classes!
  • Friday- I got up and attempted a workout but didn’t get very far. Looking back, it was a dumb move. I was tired and sore and should have just slept or foam rolled, but instead I got up and tried to push myself until I realized: a. I didn’t have it in me and b. I was too sore. I knew I likely wouldn’t be working out on Sunday so I wanted to get something in on Friday, but since I did a double on Wednesday and Thursday, working out on Friday was not necessary. It’s all about quality over quantity, but stupidly, I had quantity over quality on the brain. Although I’m good at giving advice of listening to your body and not over doing it, I have a hard time following it myself. There are times when I just need to know a crappy workout isn’t the right choice. Oh well.
  • Saturday- I was finally back at the Oak Square YMCA for my cardio kickboxing class and it felt great! There was a pretty good crowd considering it was a holiday weekend.

IMG_7442

  • Sunday- I wasn’t planning on working out, but the boy and I were in the Twin Mountain area in NH and I was wide awake and bounding with energy (he was sleeping off the booze from the night before…) so I headed out for a 3 mile run and my standing ab workout. I feel like I just did that workout but yesterday my core, especially my obliques, was so sore!

This Week’s Workouts

  • Monday- My sister and I went on a nice hour long walk throughout East Boston.
  • Tuesday- My plan today is to go to a 10am class at the Wellington BSC.
  • Wednesday- I’m going to dinner with my sister after teaching UXF Burn, so I will workout during the day at some point and just instruct in my class.
  • Thursday- Teaching my double: SHRED and Cardio Kickboxing
  • Friday- I bought a deal for a massage at Exhale Spa, so I would like to book a massage on Friday. Before the massage, I’d like to take a class- either a Core Fusion Cardio or maybe a yoga class?
  • Saturday- Teaching my second Saturday in a row at the Oak Square YMCA- yay!
  • Sunday- I will be in Maine (Zeke turns 1 on Saturday so I’ll be up there for the birthday party!) so I may go for a run or a walk.

Things I’m Looking Forward To

I’m looking forward to having time off! On top of that, time off with no real plans. It’s the weirdest feeling to know I don’t have to get ready for a week of work, packing lunches, planning out my days, etc. This week I hope to get caught up on lots of blog posts that I’ve wanted to write, as well as make other blog updates that I generally don’t have the time to make. I can’t wait to finally get a much needed massage- I shouldn’t push that to the back burner so often. Lastly, I’m excited to go to Zeke’s first birthday party on Saturday. I cannot believe he is already 1!!!

Questions for you: What was the best workout you had last week? Do you ever go for quantity over quality when it comes to workouts? What are you looking forward to this week?

 

This Week: Workouts, Weekend Recap & Things I’m Looking Forward To (including trying a new class & a free weekend!)

2 Comments

Phew! Another weekend has come and gone. April is flying by so quickly it’s like Mother Nature cannot keep up… at least that’s what I’m pinning as the cause for this crap cold weather! I’m just over it. That’s all.

I headed up to Maine on Friday afternoon since I was modeling in a fashion show for my mom’s friend on Saturday afternoon. I got to wear 3 amazing outfits from PJ’s Unique Peek… my mom said she’d buy me a few pieces of what I modeled- can’t wait to get them!

IMG_7279

After the show, I headed back to Boston to hang with the guy. I made us gluten free pizza (and half dairy free), enjoyed some wine and watched 2 movies (who am I ?!?!)- Revolutionary Road and The Heat. Both were really awesome movies. Sunday, we got up and had a great breakfast (thanks to farm fresh eggs and bread from my dad!) and then went to his nephew’s baptism. It was a really great day- it’s nice to be surrounded by such a fun, loving and welcoming family!

IMG_7282

Although I took 2 rest days last week (which never happens), for the days that I did work out, I had really great workouts. Another weird thing from last week was the fact that I worked out in the morning 4 of the 7 days AND logged almost 10 miles of running (all you “runners” out there may not think that’s anything spectacular, but for me it’s a solid amount of running in a week!). I only taught 2 classes, and although I missed my members, it was a nice break to have a week for ME and MY workouts. I’m back at it this week with 5 classes on the agenda, but it’s all good- I’m rested and ready for them!

Last Week’s Workouts

  • Monday- I was home in Maine, so I did a workout there before setting up shop to work from my parent’s kitchen for the day. I did a cardio workout I got from the Shape magazine in my Easter basket, and then sandwiched compound strength moves and core exercises between cardio sets. It was great!
  • Tuesday- I got up and ended up running 4 miles before work!!! I went out thinking I’d run 3, but felt good so kept going. Around the 2 mile mark I stopped and did some core exercises at the park in East Boston. It was a solid Tuesday morning workout 🙂
  • Wednesday- I had after work dinner plans, so I worked out before work. I ran 2.25 miles and then did some upper body strength and core circuits: 10 reps each, 4 rounds of decline push-ups on the BOSU, Triceps kickbacks, bicep curls and shoulder presses and then stability ball passes, stability ball crunches, stability ball supine extensions and stability ball tucks. Another great workout. Big thanks to Kate for subbing my class for me!
  • Thursday- I was FINALLY back in the gym to teach! I taught a SHRED class similar to the workout I did at home on Monday morning and then a kickboxing class with lots of burpees… muahhaha 😉
  • Friday- Rest. I did some push-ups and planks throughout the day, but nothing major.
  • Saturday- I was modeling in a fashion show up in Maine, so I went for a 3.35 mile run when I woke up (and beat the rain!) and then did some upper body/compound moves/core exercises before calling it quits. My triceps and hamstrings were sore on Sunday!
  • Sunday- Another rest day. I went to a baptism and took advantage of a lazy morning before I went there. It was great!

This Week’s Workouts

  • Monday- I’m teaching my 6am muscle class today and then hopefully running a few miles on the treadmill after.
  • Tuesday- I was invited to try out a class at The Handle Bar indoor cycling studio and decided to cash in that class on Tuesday. I was allowed to bring a friend, so my friend Lisa will be joining me. So excited!
  • Wednesday- Back to my usual Wednesday night workout- probably some running before I teach UXF Burn. I missed them last week!
  • Thursday- Teaching SHRED and Kickboxing.
  • Friday- Rest!
  • Saturday- Teaching kickboxing at the YMCA. Hope my front row is there 🙂
  • Sunday- Not sure… I’d love to get to a yoga class. I need some of that in my life!

Things I’m Looking Forward To

I’m excited about a lot of things this week, but the thing I’m most looking forward to is a weekend, in Boston, with no plans besides teaching. I may treat myself to a massage, but otherwise, I plan on doing some relaxing, catching up on blogging, cleaning my apartment and hopefully having a date day/night. I’m also looking forward to having my workout done on Monday morning so that I can grocery shop and cook on Monday night- I got really used to the feeling of not having to workout after work last week and I see myself doing that a lot during the summer. The day is so much better when I know I can go home after work or run errands or get drinks/dinner. Lastly, I can’t wait to try Handle Bar studio with my friend Lisa… I foresee drinks and dinner after the class 😉

Questions for you: How many rest days did you take last week? Have you been running a lot? What was the best workout you had last week? Have you ever been to Handle Bar?