Back in Action!

It's been awhile since my last post. The new job and the holidays kept me plenty busy. As well as visiting my new niece and training for the More Fitness Half Marathon - up to 8 miles this weekend! What a great winter for training.

I got a great response from this boot camp class - I based the idea on BodyRock.tv's 600 rep workout. I focused a lot on legs and added in some moves from Fitness magazine's sexy legs workout. I liked a lot of the moves they did - many of the moves are similar to one's used by celeb trainers like Jackie Warner and the one's used by the Sucker Punch trainer who whipped those ladies into fighting shape.

I was asked to incorporate the workout every few weeks and I will do my best to and to make it harder every time.

100 high knee skips

50 squats

25 curls

10 pushups

100 high knee skips

50 lunges L/R

25 skull crushers

25 reverse crunch

10 pushups

100 high knee skips

50 squats (evidently I did 60 - oops)

25 over heard press

10 pushups

100 high knee skips

50 lunges L/R

20 pushups

20 crunches

water

2 min HIIT - squat jumps/football run/heels

plie squat and one legged dead lift

2 min HIIT cross jabs/kicks/high knee run

sissy squat and one legged jump

20 - crunch

20- double crunch

20 oblique right

20-oblique left

20- bicycles

plank

My Fav Online Workout Video (it's free and not easy!)

I am very excited to see that SHAPE magazine recognized Bodyrock.tv for their free youtube exercise videos, which as I mentioned, I steal moves from frequently because they are interesting, creative and dynamic. http://www.shape.com/fitness/workouts/10-best-workout-videos-youtube

Additionally, I tend to use Bodyrock in the gym. I love the concept of a home workout. Some people do not like to leave their house for a workout- be they scared of the gym equipment, worried about working out in front of others or just don't want to pay for the gym - the at home video provides a great alternative. However, there are downsides. If you don't know how to create a workout or change up your workout, you may get bored or plateau. Also, buying videos can get pricey and you may need to purchase quite a few to get a variety. This is why I love that bodyrock is free and the workouts change all the time. I also love, as SHAPE mentioned, that Zuzana provides beginner alternatives and really takes the time (and photos) to show you to make the move work for you. I will always remember the first instructor I had in they gym, and my future boss, telling the class you don't need to jump and offering levels 1, 2 and "crazy." I try very hard to provide the same alternatives in my classes. I have found that not all videos offer these varying levels and may provide too difficult for the inexperienced. I think P90X is great - if you have worked out before or have a base. My boyfriend bought the series four years ago and still has yet to do any of the workout because after watching the first one he was totally intimidated. I did a few of them and found that the workouts were very intense. He went back to working out on his bike and bike trainer set up in the apartment. Due to our space limitations I am hoping he learns to love the gym.

While I like the concept of the home workout, I can never bring myself to do it. I like going to the gym, yoga studio, pilates studio or wherever to work out and then come home and my house is a place to relax and decompress. Perhaps I feel this way because I have been working for clubs and studios for quite a few years and haven't paid for a gym membership in awhile, otherwise I imagine I would feel differently. However, I've really grown accustom to the feeling of the gym or going outside to workout.

However, I do use Bodyrock even with the gym. I used to love spending all my time at the gym. I had lots of free time and I lived by myself so aside from popping in the frozen dinner - the gym seemed like an ideal place to kill some time. I would take class after class - Saturday mornings usually meant hours at the gym. However, now with a new job that requires a commute, changing lifestyle and dinner and a house to take care of - I don't feel like being there all day or getting up before 4AM. Also, I teach the spin classes at 6AM and there's not another class that morning and I never feel like returning back to the gym at night for a class - I'd rather just get my workout all done while I am in the gym - I need something quick and fast to compliment the days I'm not spinning or add to the spin so I get some strength training.

And for those who do go to the gym at night or in the 7-8am time slot - you can't always make it to the perfect class. Sometimes even when you go to the gym, there may not be a class that's for you or you may have missed a class due to work or school and you're at a loss. You want to move quick and get the hell out but you want a high calorie burn. Do you do the elliptical for hours or lift weights without knowing what you need to do? How do you get your heart rate up for a short period of time without being a the gym all morning/evening? I think Bodyrock is a great solution. I watch the videos the night before - copy the workout down or commit it to memory and do the workout in the gym. I may look crazy doing some of the moves in the gym but I usually hit 250-300 calories in anywhere from 7-15 minutes. Sometimes I will combine a workout together if I've allotted 15 minutes for the workout.

MY WORKOUT

Typically, I spend 4-5 days on cardio - 2-4 days of spin/biking and 3-4 days running (anything from an outdoor run to an interval on the treadmill). I usually add in swimming (once a week in winter and more before and during tri season) and I usually incorporate strength training, which is usually the bodyrock moves and my bootcamp class 2-3 times a week. I am not a fan of spending a ton of time lifting - I like power moves more. I remember another gym supervisor used to say "you don't need big weights (or any) for big muscle results). I am trying to also make sure I add back in some kickboxing, yoga and pilates back to my schedule, especially now that it is winter and if you're not traveling for races and taking some time off - this is a great time to try new workouts. One of the things I love about bodyrock is that they use all the basics - lots of squats, pushups, planks, burpees and other moves that either are the base moves or build on the base moves to make you stronger. I believe that any trainer/instructor wouldn't doubt the importance of a push-up or squat in your exercise diet.

Anyway, as winter sets in - if you're looking for a home workout or new moves to add to the gym check out bodyrock and give their videos a whirl. These are especially needed during X-mas cookies season!!

Burning Up: Raining Sweat!

Yesterday, we did a fabulous workout in my Tuesday morning bootcamp class. Fabulous because it left my ass sore and legs burning. When I saw one my students this morning, she let me know that the class had left her exhausted (good exhausted and good sore) and that I should do that class once a month to turn up the intensity every so often. *note taken!

The class idea was snagged from one of my favorite sites - bodyrock.tv. The workout, called "It Will Rain Sweat" was a series of 10 difficult moves times 10 reps. And it did. While I've been interviewing I've spent a lot of time in the rain - miserable hot disgusting rain - and covered in sweat. Rain and sweat that have left me with a ridiculous dry cleaning bill and a newfound kinship with our cleaner. I seem to interview every time there is a mass rainstorm and also a November "heat spell." I end up sweating my ass off in a rain jacket riding in on the Path and then getting soaked while I walk over to interviews (though I am grateful for the opportunities-don't get me wrong!). I've spent a lot of time in office bathrooms under dryers or stripping on the Path train post-interview ripping off a suit jacket that was too hot under a rain jacket. And hair is not meant to be survive this weather. There's been a lot of buns.

As I mentioned, the name "raining sweat" certainly was accurate as I finished the workout totally soaked through as if I'd just left the sauna. The workout was meant to be done 10 times through; however with the task of trying to balance many different levels of fitness and defer repetition that may risk boredom from some patrons - I added my own twist and incorporated the "fit ass" workout using a high step (3 to 4 risers) instead of a chair. By the end of the workout you'll have 50 reps of fit ass and a solid 360 reps of high intensity exercises. For more on bodyrock or if you're short on time check out Bodyrock on facebook for "it will rain sweat" and "fit ass" or their website http://www.bodyrock.tv/

We did our regular warm-up - 5-7 minutes.

SET ONE

90 second JUMP ROPE

20 reps L&R of squat step up knee drive on the step. (Turn left side to step, stand with feet wide apart, step right foot in, step left on step, drive up right knee) SWITCH.

Set of 12 exercises (this is what I used that incorporated some of the bodyrock workout and some changes)

10 burpees

10 weighted (or not) squat jumps

10 pushups (on knees, regular, or legs on step with hands on floor)

10 legs in and out (abs)

10 rows

10 tricep (french press)

10 plank jacks

10 lunge jumps

10 curl and press

10 tuck jumps

10 squats

10 roll ups

WATER

SET TWO

60 second jump rope

Set of 20 fit ass again

Repeat set of 12 exercises again

WATER

SET THREE (slight changes)

30 second jump rope

Set of 10 fit ass (to make 50 on each side)

Repeat set of 12 exercises again reaching total of 360

ABS -

curls

obliques - L&R

reverse crunch

repeat 2x

planks - rock side to side

Cool down

TOTAL TIME - 45 to 50 minutes

Shake Your Tail Feather - Thanksgiving Spin

Wednesday Pre-Turkey Thanksgiving Spin - 50 minutes.

Young Blood 4:07 The Naked and Famous Passive Me Aggressive You (warm-up)

Track 10 3:48* Up in 2 jog for 20 sec - drop down touch right, pick up pace 45 sec, 15 sec jog in 2, repeat until song ends)

Firework 3:48 Katy Perry Teenage Dream (Deluxe Edition), seated climb, faster intervals at chorus

Good Vibrations 4:29 Marky Mark And The Funky Bunch & Loleatta Holloway, back to flat, 30 sec rest, 4x 45 tempo, 15 sec sprints

Howlin' for You 3:12 The Black Keys Brothers, 30 sec rest, 1 min up in 3, 30 sec in saddle on flat - repeat

30 sec recovery then entering rolling hills (my favorite), 4x - 1 min in saddle (no bouncing, working hard 80% of heart rate), add a seated climb 30 sec, then 15 sec increase the pace - shoot up to 3 for one minute get that heart rate to 92%, then recover in 2 on a flat for 30 sec. You should end in time with 4th song - use that last 20 sec to sit in the saddle get water, etc. They should have worked HARD 4x.

We Found Love (feat. Calvin Harris) 3:36 Rihanna We Found Love

We R Who We R 3:25 Ke$ha We R Who We R

Bulletproof 3:26 La Roux La Roux (Bonus Track Version)

What Doesn't Kill You (Stronger) 3:42 Kelly Clarkson Stronger

END OF ROLLING HILLS

Shake It Out 4:38 Florence + The Machine Ceremonials, seated climb

Marry the Night 4:25 Lady GaGa Born This Way, shake it out 1 min in 2 jog, start on a flat and every 45-60 sec add a good turn right and keep the pace like you are headed into the wind by the end the heart rate is hard and you are working on the highest intensity

Thank You 5:07 Duran Duran With Honors Soundtrack, cool down

Favorite Year 4:29 Dixie Chicks Taking The Long Way, cool down

*Editor's Note - long ago I copied tons of spin music from my friend Tara who was big into dance and techno - the song titles were not copied so unfortunately this girl has alot of dance and techno music that's unnamed - find a good song with a quick beat that's 3:45 to sub in.

Helleva Holiday Week Workout: A big HIIT!

It's back -- the Thanksgiving pre-panic. In preparation for Thanksgiving, in addition to stocking up on turkey stock, pumpkin pie and whipped cream, people are trying to shed those last few pounds before they pack everything back on Thursday. I noticed I had several more people in my classes or new people who normally I don't see in the gym. Regardless of how you are attacking the holiday gain - there are plenty of ways to avoid the extra pounds -

A. Plenty of gyms offer their own Thanksgiving day menu - try a pre-turkey zumba, spin or step class before the turkey.

B. Go for a run - Turkey Trots are as popular as turkey - and some let you sign up on race day - and get a free t-shirt.

C. Grab the Kids and a football (rugby ball) and head to the park - the days not just about watching it on TV.

D. Make sure you look at what you're eating instead of swallowing it whole. Also try some new green veggies for Thanksgiving - give your tired String Bean Casserole a break for Giada's sauteed green beans http://healthy.food.com/recipe/giadas-sauteed-green-beans-194652 or perhaps Ina's roasted brussel sprouts. YUM!!

And if you do end up trying the pumpkin, apple, and pecan pies - know this, as Denise Austin says, tomorrow is another day. Friday you'll get back on your regularly scheduled programming.

I am absolutely in LOVE with the concept of HIIT training - high intensity interval training. I find myself using it frequently in my Bootcamp class. And it's a big hit or "hiit."

Bootcamp Class

Warm-up 5-7min - we do the same warm-up each week - you can bring your own

I like to bring the heart rate up a bit from the warm-up - we did some light kickboxing here - some punches, knees (alternate) side kicks L&R, front kicks, back kicks, jacks, speed bag, lunge, football runs.

Then grabbed some water and we did our first weights/HIIT set

Using heavy weights

One weight held in 2 hands reverse lunge side twist 10x

reverse fly 10x

other side

10 squats, 10 pushups

repeat

First High Intensity set

20 sec 1/2 burpee jump turn 1/2 burpee. 10 sec rest

20 sec high knees 10 sec rest

repeat 3x

water

Then using heavy weights again up on the step- curtsy squat 10x and reverse lunge, 10x, R

tricep dips

repeat set on Left

tricep dips

Sitting on the step, relax back on sit bones and knees in and out, front, side, left, 20x

wide plie squat with overhead triceps 10x

water

Second HIIT set

MT climbers with hands on step, 4x

4 jump lunges

alternate for 45 sec.

15 sec rest

moderate weights using the step - step knee with a curl - 45 sec

15 sec rest

back to Climbers/lunge

Knee/Curl

water

Grab your light weights hold overhead - kick left step or lunge back - repeat 10x switch

row to the stomach, row to the chest

sit on the step - chest press

ABS -

repeat the 3 point abs on the step

relax it back - straight up crunches, obliques - elbow to knee, reverse crunch

bicycles x20

off the step - plank off the step hold 15 sec, 10x knee to opposite shoulder L&R, 5 sec rest on knees, repeat twice.

Cool Down.

HIIT and HEAT - healthy recipe and high intensity workout

Last night I made a great dinner. I know it was good because Billy actually liked it and it was gone before I could take a picture. I based the recipe on a Giada at Home recipe, which was on yesterday. She cooked a whole chicken with a rosemary, mustard butter. Since cooking a whole chicken was too much work and we are trying to eat healthier - I amended the recipe a bit.

Rosemary Mustard Chicken with Vegetable Bolognese

In a bowl I mixed together 2 tbsp of plain greek yogurt, 2 tbsp of honey dijon mustard and chopped up rosemary (about 1 sprig) with a lil salt and pepper. I soaked the chicken in the mixture and then placed the chicken in a 375 degree oven in a dish with reynolds wrap and Pam.

Veggies

Heat a lil olive oil in a big nonstick pan. Chop up roughly 2 red peppers and 4-5 carrots (mine were super skinny) in a pan on medium heat. Let heat up for 5 minutes. Add some S&P. Chop up a box of cremini mushrooms. Put them in the pan. Let the mushrooms brown - add a can of diced tomatoes (no salt). Then add some rosemary, thyme and a lil oregano. Let sit for 20 minutes. The veggies get tender and absorb the tomatoes and it's delish.

Scoop the veggie mixture on the plate and layer the Chicken on top. The chicken stays moist and the veggies make a kick-ass sauce. You could add whole wheat pasta or brown rice if you wanted but we ate it as is. You can also use the veggie mixture on it's own with pasta. So if you make a double portion of the veggie mix and use it the next night.

Workout

I didn't feel like I was moving enough in the morning and banging it out so I wanted to use the HIIT concept and get going for 3 two to three minute intervals. If you have not heard about HIIT training see here http://en.wikipedia.org/wiki/High-intensity_interval_training

We started with our warm-up and then did a little aerobic workout to raise the heartrates.

Then we did 30sec intervals jump rope and power squats for 3 rounds. My heart rate was up to 175. Then we kept moving got some water and grabbed our heavy weights for a set of 15 each of squats, rows, clean and press, lunges and tricep (french press).

Lil march and then using the step we did 20 sec plank jacks on the step, jump up and side to side plyo jump. 2 minutes, 3 rounds. Then we used our lighter weights and did a curtsy squat off the step, 15 and 10 pulses L&R with side raises in between. Then spiderman push-ups, a set of 10. Heavy weight one handed rows and then down on the mat for staggered arm push-ups, 10 on the R&L. Then come all the way down and tuck your arms in by your sides and extend straight ahead and come up on your forearms. Press into your palms and come up.

Then we stood up and did lunges with a front raise, wood choppers. Then for the obliques, lean to one side and center. L&R.

Then jump rope 20 sec, high knees, 3 rounds.

Abs - crunches, 20. Side crunch, 20 L&R. Reverse crunch, 20. Table top. Leg raises in tabletop R&L, 10 each side. Forearm plank, push up to plank knee cross 10x each, come down to rest in tabletop 5 sec, 3x repeat. Side plank L&R, thread the needle 5x each. Boat pose, knees in and out, twist side to side.

Cool down.

Pre-Race Pasta, Post Race Cocoa: A Freezy 5k

This past weekend was the second annual HoBOOken 5k race, which benefited the Hoboken Homeless Shelter. I am a member of the shelter's development committee and helped spearhead a fundraiser with the Elysianettes that provided over 600 meals for the shelter so I signed up for the 5k and was later joined by my friends Eileen and Jen.

Now, initially the weather looked gorgeous but as the Oct. 29th race date closed in the forecast turned ugly - I mean super, fell down the ugly tree and hit every branch on the way down ugly. It went from rain to intense rain to cold to cold, with rain and snow. But, the race was to go on - snow or shine.

So the night before the race we held a pre-race slumber party and I made dinner at home - full at of carbs, zippo nuts (allergy), and packed with protein. Also, I must say it was mighty sensitive to my stomach, which tends to hate any meals pre-race. I think it gets jittery. The problem I faced was not tummy troubles, but rather standing out for 2 hours pre-race in the rain and cold, rain-weighted clothes, not being able to feel my toes or fingers and a runny nose.

Our Pre-Race Pasta Dish - Tomato Basil Sauce and Turkey Meatballs with Mushrooms

Meatballs

Preheat oven to 375

1 package Shady Brook Farm - 93/7 turkey

Use a paper towel to clean about a dozen cremini mushrooms, chop finely and saute

Mince about 6 cloves garlic (average size) drop in over the mushrooms saute until brown

add a little salt, pepper and a little rosemary (fresh)

let the mix cool

add 1/4 cup egg whites and 1/2 cup bread crumbs and 1/2 cup parmesan cheese to meat mixture - add cooled mushroom mix and some basil - dig in and mix with your hands.

Shape into golf ball sized balls - in a frying pan add a little Pam and brown a bit on each side place on a baking sheet and bake in the oven for 20 minutes.

Sauce and Whole Wheat Pasta

In a large saute pan - heat up 2 tbsp olive oil - chop up tomatoes, I used a variety of tomatoes, vine tomatoes and Campari tomatoes as well as a few big slicing tomatoes. I cut them all up in 1 inch pieces and put them in the saute pan and let them start to stew and simmer on med-high heat for about 10-15 minutes, adding salt and pepper and 2 or 3 cloves of minced garlic, Eileen stirring occasionally. I then added a lil oregano, a small dash of red cayenne pepper and a pinch of cumin. Then, stealing from Bodyrock TV, I intended to put in a pinch of honey in lieu of sugar, but since I couldn't find honey I used a dash of agave nectar, which seemed to work fine. I continued to let it simmer and sit, while I cooked a box of whole wheat linguine to package instructions, rinsed and drained some white beans and chopped some basil. I turned the sauce down and added the chopped basil and little bit of pasta water and those white beans. In a large bowl I added the linguine covered it with cheese and then added the sauce. Top it off with the meatballs and use a big spoon to get the juices and you're set. We served it with a big salad - Organic Gurl Green and baby Spinach. It got rave reviews from the crowd (though I will add Billy was not fond of the mushrooms in the meatballs nor the turkey but the 3 girls voted him down). It served Jen and I well when we battled the elements the next day and tided us over until we found refuge and, more importantly, brunch and hot chocolate at Hoboken hotspot 10th and Willow. It was delicious all around.

And to all those who ran in the snow covered race - hope the cocoa was warm - you did a wonderful thing for the shelter and those in need !!