Men v Group Fitness Classes

Majority of the men in the gym, do that special 'gym waddle' walk right past the group fitness room to slurp down a bunch of water, not realizing what is even going on in that room.

Most don't care for they have this notion that the group fitness classes are for women or as some have told me sissy's and other have straight out stated, "that's NOT a workout," even though they've never taken a class in their life.

Sidenote: I was joking around with a family member telling him he needed to come to my aunt's house this Sunday.  I was going to be conducting a mini aqua class for them in their pool.  He laughed and said that those classes are for people that are old and have gray hair.  STOP - HUGE MISCONSEPTION.  I bet you probably thought that too, didn't you?  Well guess what.  It's not true.  Have you tried an aqua class?  Before I got my certification in aqua fitness, I thought let me try this; I sorta thought the same thing.  BOY WAS I WRONG! I had to take a long nap after, I was pooped! I used every muscle in my body in ways I never had before.  The strength training portion was crazy and I was sore for days -  I LOVED IT! Boy was I wrong! TRY IT!

It's funny, on Monday's I usually go down to the weight workout floor where the free weights are to work my upper body.  I'm surrounded by men grunting, groaning, form all off, sweating and some lifting in ways that are so dangerous, out-of-date, way too fast (i.e., dangerous) and I got to say a lot lift in a way that is NOT effective to the muscle group they working. 

Being buff is NOT being FIT.  Sorry guys, I know, I know you are probably going HUH? Or, 'this chick doesn't know what she's talking about.'    Well, it's just not.  Being fit is a healthy cardio respiratory system as well as lean muscle mass and eating clean.  They all go hand in hand. 

It's pretty tough for me as I sit there  in between sets and watch these guys practically injure themselves. I just want to go over there and tell them to STOP. Slow is better.  If it's way to heavy and your form is compromised, use lighter weights and do more repetitions. FORM IN EVERYTHING.  But most don't know what true form is.  Now, if they took a group strength training class or body pump class,  they would learn proper form and technique to get better and have those quicker results that they are after.

 I was witnessing one small man doing bench presses.  Granted he didn't have a spotter and had  50's on each side.  As he would lift and press the bar upward, his entire back would come off the bench. His lower back completely arched and he was pushing with his legs to get the bar upward.  I couldn't help but stare and of course he was  making the most unnecessary noises.   I cringed and I knew that what I was thinking, was written all over my face! OOPS! But, was he using he chest muscles? Not completely no.  He was using his legs and  back to push off...WRONG form!  I see this a lot with men who work their chest.  They lift that bar and push off with their legs. WRONG!  This man will have a lower back injury VERY SOON.  This is exactly what he was doing:

When it comes to group fitness instructors.  We spend more money in our education than we make on a paycheck.  The gym I work for you MUST be nationally certified to teach a class  and then you must have a separate certification for the format you are teaching.  This should  assure you  that when you step into a class, we know what we are doing and a lot of us have multiple certifications and have many years under our belt of education.  One of things folks may not realize is that, in the Institute of Exercise and Science, they are constantly researching and doing studies to make sure that we are doing things safely and effectively.  So every few years, things change, particular exercises are realized to be ineffective and can cause short term to long term injury and we are updated on this information. 

When it comes to group fitness, it is a joy to see more and more men taking the classes.  Now guys again, I know you think it's sissy.  IT'S NOT.  There ARE men that even take Zumba, let alone teach it and it is A great workout and it's FUN.  You forget you are even doing cardio!

Stop depending on just weight lifting and get your cardio in. It's true having more lean muscle means less fat on the body and raises your metabolic rate.   But, that doesn't mean you are strong in you cardio area, and that is VERY important for your body.  Balance out your workouts.  Change up your workouts, especially when you hit the pesky plateaus!

 Here is an example of a higher population of men  in the following group exercise classes:

- Spin/Cycle type classes (requires NO coordination)
- Bootcamp (requires NO coordination)
- Body Pump (requires NO coordination)
- R.I.P.P.E.D. (requires NO coordination)
- Group Strength Training  (requires NO coordination)
- Kickboxing (requires NO coordination)

Don't be scared! Nobody and I promise you NOBODY is going to look at you, point and laugh.  People are way too focused on their performance in the class.  Best part, it's a positive environment, high energy and FUN!

NEW CHALLENGE! What Is It Going To Take?

Sometimes we all need a push to get that workout completed! I admit even for myself, when not teaching or training, sometimes I need a little motivation too!

WELL I HAVE A CHALLENGE FOR YOU!

Disclaimer: Remember HONESTY policy.  If you are dishonest then you really can't win now can you? Be honest with YOURSELF!

HERE IT IS:

Start a WORKOUT TIP JAR.  After you have completed a THOROUGH workout.  Listen up -  I DO NOT mean  that the workout is a walk the dog in the park(or the kids)  or a leisure bike ride - N.O.!.  I'm talking A WORKOUT that makes you want to fall on the floor flat on your back out of breath and clothes soaked! Got it?  Like Laura right here:

After you have completed a good solid workout PUT $1.00 in your workout tip jar!

Some of you aren't use to working out past your comfort zone.  THIS IS YOUR CHALLENGE TO DO SO!

After your 100th yes I said ONE HUNDRED workout here's what you do - YES! You earned $100 WHOOHOO:

1. I want you take a picture of you holding that full jar and email me at:  cagymgirl@aol.com   

2.  You go and buy something that you couldn't fit into before! 

3. After you buy that cool item, send a brief note with the pic of that outfit letting us know if you went down a pant/dress/skirt/short size or two! If you are shy to have your pic taken - take a pic of what you bought and why!

HOLD YOURSELF ACCOUNTABLE TO THIS CHALLENGE BY COMMENTING BELOW THIS ARTICLE THAT YOU ARE GOING TO TAKE IT...First name and last initial if you don't want to list your full name! Otherwise I won't know who is in!

I promise you this,  if you eat clean and you do these 100 WORKOUTS -not brisk walks I want a WORKOUT, you will look different from today - because today is the day you are going to start aren't you?!!!

For your own record, it's a good idea to  log your start weight so by the completion of the 100th workout you can weigh yourself again and see how much you have lost!  I hope you will join the fun!



READY SET -----  LET'S GO!
If you want a solid good workout idea here's one you can try out!

CLICK JOIN THIS SITE ON THE RIGHT SIDE OF THE PAGE! IT'S FREE!

Today's Fit Tip

If you are not sure how many calories you should eat per day.

The rule of thumb is 12 calories per 1 pound of your body weight. Multiply.  It takes 3,500 calories to burn off 1 pound of fat so you can take a caloric deficit and subtract 500 a day from your total.


RECIPE of the day:

BREAKFAST PIZZA (I like this one for lunch or dinner):

1 large whole egg

1/4 cup fat-free mozzarella

1/4 whole-wheat pizza crust

2 slices extra lean turkey bacon

DIRECTIONS:

1. Beat egg in bowl and slowly drizzle half over the crust.


2. Spread cheese over crust and drizzle the rest of the egg over the cheese. Top with bacon.


3. Bake in oven at 450 degrees for about 10 minutes or until egg is cooked and cheese is melted.

ENJOY!

THINSPIRATION STORY - STRONG IS THE NEW SKINNY

Think You Can’t Run…Think Again

by Erinn

  

I was never a runner..ever. The longest run I had ever been on was two miles.

I have always worked out. I had even deluded myself into thinking that I was a ‘fit/fat” person. Yeah, NEWS FLASH folks, you can’t be fit and fat.  By my late 30’s I had finally lost about 40 pounds and terrified of putting the weight back on, (I had already gained ten pounds back) I decided I needed to run.

I started out slowly on the treadmill. Treadmill running, while many detest it, has its benefits. It allows you to control the speed at a continuous pace. It also keeps track of your time and calories burned.  There is no cheating on a treadmill (unless you hold onto the sides) and in no time, I was running four miles nonstop. I wasn’t running fast, but I was running.

Soon, I began participating in more 5K’s and a few 10k’s and a friend and I had signed up for the very first Mud Run. For those of you who may not know a Mud Run takes you through a three to six mile military type obstacle course ending with a belly crawl through a pool of mud. It was the time of my life. It was after the completion of the Mud Run that I decided I was going to run a half marathon.

I signed up for the half marathon training with Fleet Feet. Fleet Feet is an amazing athletic store that specializes in running. I met with a very lovely trainer who signed me up with the assurance that even though I was 40, had only run five miles once or twice, I could complete the training and more than that, I would finish the run.  Finishing was my only goal.

Fleet Feet’s training method is one day distance running, one day speed running. We began training on Saturday mornings, in the dead of winter, at 7am.Your first distance run, you start out at about 5 miles with each week adding another mile until you’ve reached 11 miles. After that, it’s a week of easy runs followed by the main event - The Shamrocken’ Half Marathon.

Training was grueling at times, emotional as a first time runner and educational.  During your training, you are also taught about proper hydration and nutrition, running form, gear, shoes and injury prevention. You also meet incredible people of all running levels on their own remarkable journey. For me, years of self-doubt and insecurities began to subside with each mile I was able to complete. I remember running a seven mile training run and yelling at the end. “Take that 40!”

I never thought I was ‘athlete’ enough to worry about nutrition and hydration. Sounds funny now, but it’s true; I’m not skinny. I mistakenly thought because I had a few extra pounds that I would be fine. I had enough stored up to see me through a work out.  Wrong. My body needed calories during long runs just like ‘real athletes’. I had to fuel properly the night before, during and after. I had to hydrate; and soon I could feel the difference in my body depending on the food I ate. I was changing my mind set; food was now becoming fuel for my body. I was actually making decisions about what to eat based on what type of work out I was going to do an hour from then or the next day. I wasn’t on a diet. I was fueling. I was eating blocks and Gels while running, I could tell you when I felt my electrolytes were low. Through trial and error, I found what worked best for my body before a specific type of work out.  Little did I know I was making a life style change.Something else was changed too, I was finally accepting, I was an athlete.

My goal in running my first half marathon was to run the whole way, and I did. While I’m sure there were times during the race that I could have walked faster than I was running, I kept running. I crossed the finish at 2:32. I was ecstatic. Crossing the finish line, seeing my friends in the stands cheering me on, makes me emotional to think about to this day. My sister, a marathon runner who was recovering from yet another ankle surgery, had been my biggest support. It took me two hours after the race to muster up enough call her. Each time I tried, I would get choked up. My body was so tired. I had such a new found respect for my sister. I had nothing left after 13 miles. My sister could go another 13. She is my hero, and my hero was proud of me…

Fast forward to May of 2011. My gym was hyping a new class taught by a little fireball, power house instructor named Lisa (the owner/writer of this blog site).  R.I.P.P.E.D is a high intensity, muscle confusion class that mixes cardio (endurance), intervals, plyometrics and weight training; very athletic based. I took one class and I was hooked. It was hard. Not hard as in, “ I’m tired today and don’t feel like giving a 100%”, but hard as in, "I wasn’t in as good of shape as I thought I was and I was humbled." The class is easy to follow, however it challenges every part of your body.  Lisa makes sure of that! It’s not so hard that you are discouraged, just hard enough that you set goals for yourself that by the end of three weeks you WILL do all the push ups like a guy and NOT A GIRL!

Within in four to five months I lost another 20 pounds. My arms and legs were more defined.  I was still running about 10-15 miles a week and attending R.I.P.P.E.D once a week. My diet continued to improve. I was in the best shape since high school. The real test came the following October when I signed up for the Mud Run again. Obstacles I could not do the year before, I could do with ease now. I could jump and pull myself over a five foot beam. I was able to pull my body weight up and over a slicked down wall by a rope. I couldn’t believe how much stronger I had become. R.I.P.P.E.D had strengthened my body.

January 2012, I began training for my second half marathon. My goal this year, to beat 2:32.  I knew I was leaner. I knew I was stronger; I just needed to be faster if only by one minute.  Training was the same, but this time I paid more attention to form, diet and hydration. By race day I knew I was ready. Finishing wasn’t even a question this time, now speed was. I finished 2:14. I had taken 18 minutes off my previous time. I was ecstatic. R.I.P.P.E.D had not only changed the way I looked, but made me stronger and faster. R.I.P.P.E.D has also changed the way I feel about myself.  I feel I’ve finally earned the right to call myself a runner…I am an athlete!

BEFORE

AFTER

ERINN & I GETTING READY FOR A QUICK 5 MILE RUN ROUND THE PARK

01/12

A Slimming SuperPOWER

Let's face it, everybody wants to know a quick way to burn fat.  I've been told that any tip for that matter that could expedite the process, would be appreciated right?  YOU BETCHA!

I'm here to deliver you another slimming tip!

Healthful monounsaturated fats found in olive oil could potentially switch on genes related to fat burning and storage. Most of us have this in our kitchens!!! Access it!

The amazing proof: Dieters on a low-cal plan emphasizing monounsaturated fats, protein and complex carbs lost almost DOUBLE the weight than those dieters who ate the same calories but less total fat and protein and more carbs lost.

You might be familiar with  Karina Smirnoff from the show Dancing With The Stars.  Her weight loss secret is 1 tablespoon of olive oil a day.  One tablespoon of olive oil a day BOOSTED her metabolism to help get her into shape for the show.

Olive oil also has other benefits but I know you are more concerned about any WEIGHT LOSS tip you can get your hands on!

The key here is to substitute olive oil in for other fats.  Olive oil makes a great substitute for butter or margarine is almost all recipes. 

Now don't just go out and buy any olive oil. See this first:

• Extra Virgin Olive Oil - considered the best; this oil comes from the first pressing of the olives
• Virgin Olive Oil - from the second pressing. Decent amount of phenolics, but not the best.
• Pure Olive Oil - undergoes some processing, such as filtering and refining, doesn't contain an appreciable amount of phenolics.
• Extra Light Olive Oil - undergoes considerable processing and doesn't contain the valuable phenolics

So there you go!

To your health!

NEW GROUP FITNESS OFFER

Thank you so much for coming to my fitness blog.  I hope this fitness blog and site can motivate you, inspire you in fitness and help you with any information you need and are seeking out.

For those that live in my local area, I have a new group fitness offer!  

Many of you have contact me wanting me to train you, take my class, etc.  Most do not have a membership for my group fitness classes at the healthclubs I teach at.  So this is something for those that don't have a gym membership to where I teach at ....READ ON!

You want to workout!  Have you always said to yourself, "I wish I had someone to motivate me to workout! I wish I could afford a personal trainer!"  Well, listen up, YOU CAN afford a personal trainer.  I'm going to personalise a bootcamp just for you and your friend(s).

You want to be motivated to workout, and one of the best ways to stay focused, accountable and consistent is to have a workout buddy!

If you are a little shy about exercising in a large group, I have just the thing for you!  My bootcamps are normally $25 per person! HAVE I THE OFFER FOR YOU TODAY!

You can SCHEDULE a workout appointment with me and you bring a workout partner and I 'm going to cut the price to $15.00 and we will keep your group to no more than 4 people. 

YOU can create your own group!  This can be bridal parties that want to get into those bridesmaids dresses! Or just you and your friends!

WARNING: Now I just wanted to make this clear because in the past, I have had people come to my bootcamps that mentally and physically - DO NOT WANT TO WORKOUT, had no idea that they were going to have to work hard and complained the entire time. BOOTCAMP and working hard kinda go together :)    If this is you, I wouldn't contact me.  Ha ha ha , this is a workout for people who are serious about getting healthy and realize that coming to a bootcamp requires a positive attitude and effort :)
If you want to jump on this great offer contact me and let's work it out!  YOU SEE YOU DON'T HAVE TO BE RICH OR FAMOUS TO AFFORD A PERSONAL TRAINER! I am right here to work with you!

Contact me on FB or at cagymgirl@aol.com and in the reference box insert "workout deal"

Let's do this!

WHAT SHOULD YOU DRINK BEFORE/DURING YOUR WORKOUTS?

Many of my clients and students have approached me with the question about sports drinks.  There are so many out there and what to drink before/during and after their workouts.

My answer - DRINK WATER!

Why?   Sports drinks were created for high-level athletes who engage in INTENSE exercise in hot outdoor temperatures. A typical 12 oz bottle contains 300 calories, 200mg of sodium, a whopping 78g of carbohydrates and 42g of sugar!! So if you are not engaging in HIGH LEVEL intense workouts outside in hot weather.

Let's take a look at one of the popular one's:

These are some whopping doses of sugar.  Most people do not perform at a high enough level of intensity to burn that sugar off!

Here is a Red Bull label:



When you see the ingredient: SACROSE glucose just remember that is SUGAR SUGAR SUGAR!

SO AGAIN MY ANSWER IS STICK TO WATER!





Pretty Cool Experience....

I wanted to share this pretty cool experience I had with you.  I was NOT expecting this last night in my cycle/core class.

You really have to always be on your A game.  You never know who your clients know, nor who your students in your class know.

I have a student that takes both my kickboxing classes and cycle/core class.  After my class, she always comes up and thanks me for doing such a great job and she always tells me how my class is the only one that gets her through her week and that her work week is so stressful. Of course, I'm humbled by that and thankful. 

Well tonight I now know why her job is so stressful. She came to my cycle/core class and let me know her boss was going to be joining my class. "He has a couple  security guards  that comes with him, so don't be alarmed by the big guy in the suit." She continues, " I've been telling him about you and how much you are much needed in my life and how you motivate me and push me." 

Well that person that she was talking about is her boss.  Her boss is the freekin Mayor of my city and and a former NBA basketball player! HOLY SCHMOLEY!    My heart dropped lol. WHAT! Of course I'm trying to find my best music! And OMG wow! He came and took my cycle class, and I knew I just had to treat him like an equal as I know that is what he wanted. 

He had came a little late but for what he did,  he made it through, he was sweating good and told me he is FOR SURE coming back and will be ON TIME to get the full effect of the workout and then gave me a good knuckle pound.  

Always be ready and on your toes. In this fitness profession, you never know who is going to come take your class to see what you are all about!

So hopefully I think I have a new edition to my class as he trains for his race in December! 

Thanks Mayor!

How Bad Do You Want It? Kinda?

Most people say they want to be successful, but they don't want it BAD. They just KINDA want it. They don't want it more than they want to party, or more than they want to be cool. 

To be successful you have to be willing to do whatever it takes. You have to put your heart and soul into it and be willing to make sacrifices. You have to be dedicated and push yourself past your comfort level. Only until then, until you want it more than just 'kinda' will you be amazed at what you can accomplish.

Here's a challenge rather than go out and PARTY/DRINK hang out in clubs/bars on the weekends.....TAKE THAT TIME YOU DO THOSE THINGS and put it into working out, even if you did in the morning.  Put it into keeping a fitness journal, do some yoga in the evening, go to bed early so you can get plenty of good sleep and workout in the morning....That's if you REALLY want it.  If you kinda do you will continue the old habits and you will snail like get there.  I'm not saying NEVER go out again.  But trust me when I tell you that you have to FOCUS and when you are nowhere near your final weight loss goal and you are doing this all on your own, temptation comes with all of this as well as being hungover the next day and not wanting to workout...You know what I'm talking about! We have ALL been there.

People buy houses they cannot afford, lease cars that are way out of their price range, and run up credit card bills on clothing or to be seen at chic clubs and eateries. For what? Quality of life is more closely linked to physical and mental well-being than what other people think. Consider this: if someone asked you when you were nine years old, would you rather be obese and drive a Mercedes or healthy and drive a Toyota? Would you rather have a disease like diabetes or hypertension and live in a big house or be healthy in a medium size house? Would you rather be out of shape and carry a designer handbag or in good shape and carry a non-brand leather bag? The answers are obvious at age nine because they are logical. Therefore, it would seem that spending money on a personal trainer for one’s health, fitness, improved quality of life and positive health benefits far outweighs spending that money to impress someone else or buy something not really needed.


Focus, get your mind and body to unite - key!

So Behind

Hi all!  I am so sorry that I haven't posted any new articles lately.  It has been crazy.  I've been working on bettering my pilates teaching skills as well as training clients.  This time of year, is crazy everybody wants to be in shape!

Yes, it's that time of the year.  Lots of temptations with drinks like margaritas (big calorie drinks!), beer and bbq'd food! 

I will be back.  But I want to ask you a few questions.  And be HONEST with yourself.  REALLY honest!  I want you to think about the way you have been working out. 

- Are your workouts basically the same?
- Do you know if your are hitting your target heartrate zone?
- Do you know if you are in a fat burning zone when you are working out?
- Are you strength training and working your muscle to true fatigue?
- Do you truly TRULY TRULY push yourself to workout HARD to the point that at the end you feel like laying on your back spread eagle, panting for breath and can't believe what you have just achieved?
- Are your underwear soaked after your workout? I know funny but um it's a true sign of a hard workout

If you have answered no to any or all of these, and you have a weight loss goal...You may want to pay attention, re-evaluate the workouts you are doing.

Weight loss does not have to be this long drawn out process.  It's up to you.  But for some I can answer these for you.  That's not the point. POINT IS -- If you really really really want THIS, then you MUST stop lying to yourself and get to the REAL WORK -- that kind of workout will excel you to your goals. 

I hear all the time in the 24 years of doing this, "I am serious this time." Or, "I am on a mission."  Yet these are the one's that don't even work that hard CONSISTENTLY.   If you are realllllllly serious, you would have answered yes to each of the above questions.

 It's up to you...See you at the finish line!

I'll be back with some great reads! Until them GO GET SOAKED IN YOUR WORKOUT! You will feel like a million bucks after!

To your health!