Workout Plan Tweak

This past week I have been thinking about how I can tweak my workouts to get more results—both losing weight and improving my running.  I have been doing a lot of reading online and keep coming back to the same thing—strength training.

 I figure I have a few options.  First, my gym (Strictly Fitness in York, PA) has body pump classes.  This would be a great option, but the classes are at 5:30 on Tuesdays and Thursdays.  My husband is not home from work yet at this time so this option will not work.  I could also hire a personal trainer, but this option is pricy.  I could also do videos at home.  Since I am a Beach Body Coach, I am thinking about giving ChaLEAN Extreme a try.  Have you tried it?  What did you think?

I have also been thinking about changing my weekly routine.  I usually hit a spin class on Monday and Wednesday morning, and then running on Tuesday, Thursday and Saturday.  My runs lately have been 5k treadmill runs.  This is getting boring!  The official half marathon training plan does not start for a few weeks yet, but I am ready for something new.   My “hike” workouts have been going great though.  It was so hard at first, but it is getting easier.  I guess that means I am improving!  My new plan for runs is do the hike workout for the first mile, then run two more miles.  I also plan to research new outdoor running options in my area. 

What do you do to keep your workouts fresh? 

A dream is a wish…

--Amy

***More great giveaways are coming soon!  Stay tuned.

Running Body Image

You all know I just did my big 10 miler this past weekend.  While trying to recruit friends to run it with me, one of my friends told me she “is to fat to run with all those skinny, in shape people.  That statement made me really sad and I began to think—I hope this does not hold a lot of other runners back from entering events. 

While saying that, I can understand the feeling.  When I first joined my gym, Strictly Fitness, I felt very out of place.  I would look around and see the skinny girls trotting away on the treadmills and ellipticals and see the buff guys on the weight machines.  I felt very out of place!  Once I went a few times I started to feel more comfortable.  No one there cared how out of shape I was or how over weight I was—they cared about getting their own workouts in.  The people I have met at the gym are always encouraging and congratulating me on my successes. 

The same thing goes for the races I have entered.  Runners, as a group, are usually very supportive of each other.  For example, in my 10 miler on Saturday, I was in the very back of the pack.  I was not last…but close to it.  Even though I am not as fast as them, there were lots of other runners cheering me on at the finish line.  The same goes for my very first race ever, the Baltimore Women’s Classic.  They made the last person who crossed the finish line feel just as great as the first. 

I still have my insecure moments, but running gives me a really positive body image.  For one thing, I have seen some positive changes in my body.  I have lost some weight, but I can also see where I have added muscle, especially in my quads.  When I am having a particularly insecure moment, I think of what my body can do.  I can run 10 miles too, just like the skinnies.  My 10 miles may not be as fast as them, but what matters is that I can do it!  

There is always going to be someone skinnier and faster.  I try hard not to compare myself to other runners.  I try not to compare my body to them.  I do compare myself now to myself in the past.  That is what running is all about for me—not beating other people—but betting myself! 

How has running affected your body image?  Do you hold yourself back by insecure thoughts?  How do you overcome them? 

A dream is a wish…

--Amy

You all know how much I love Clif and Luna.  Here is a link to a cool (free) program they have, and they will send you free samples! 

Should I hire a trainer?

I have been considering getting a personal trainer and would like some advice.  My reason for getting a trainer would be for weight training, not marathon training.  For marathon training, I am reading Marathoning for Mortals by Bingham and Hadfield (I will review the book when I have completed the program!).  Many of us have heard that weight training is a very important component to losing weight and getting fit…but I feel a little lost as to where to start. 

Weight training videos were my first venture into weight training, but they become very redundant after doing then a few time.  I have also done some web searches to find some good weight training moves, but I am worried that I am not doing then correctly.  This brings me to the question of good form.  Having good form when exercising is very important.  If your form is bad, you risk injury, or not getting the desired results.

I already know who I would choose as my trainer.  Her name is Mary B and she works at my gym, Strictly Fitness in York, PA.  I LOVE her spin classes.  Mary chooses awesome music for class and sequences the exercises perfectly.  She is great at motivating me, while giving support and encouragement at the same time.  Others at my gym rave about Mary as a trainer.  I would love to give it a try, but I have a few questions for my online friends. 

In a perfect world, I would like to meet about once a month and get a program to work on for the month.  We would meet again the next month and tweak the program a bit and continue this until I felt I could do it myself.  How realistic does this sound to you? 

So, I have come here today to ask, what has your experience been with a personal trainer?  Did you find it worthwhile…and worth the price?  How much did it cost and how often were you required to meet with the trainer? 

A dream is a wish your heart makes......

--Amy

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Try, Try Again

Since my first spin class was such a success, I decided it was time to try it again! Today I went to an evening class with a different instructor, Scott. The class had a different feel, but was still great. Scott is an older man, but is in great shape.

We started the class with a quick warm up and we were off! Unlike Mary’s levels, Scott told the class to work at a percentage based on our maximum effort. For example, he would yell “eighty”, meaning he wanted the class to work hard, at eighty percent of our possible effort. I prefer Scott’s percentage system to Mary’s levels.

While I much preferred Mary’s music choices to Scott’s, I enjoyed how Scott incorporated the songs into the exercise he had us doing. For instance, when we were listening to as fast song, Scott had us doing intervals of seventy percent to one hundred percent. During the slow songs, we went at a slower pace and had time to recuperate. I also enjoyed Scott’s little arm dances and bike push ups when they fit well into the songs. Scott was a very motivational instructor and I will be taking his class again.

What I learned from my second spin class is to keep trying things, even if you think you already know the outcome. This was proven to me twice this week. The first time was when I did not enjoy my first Zumba class. I gave it a try again, and found a better fit for me. I would not have known about a better fitting instructor if I had not tried again. The second time was trying a different spin class, even though I already found a class and instructor I enjoyed. Now, I have two different classes/instructors to choose from and enjoy.

Things to try over again can include activities, gyms, and foods. Keep trying new things and trying things over again you have in the past. You may find something that works for you.

A dream is a wish your heart makes......

--Amy

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Spin!

I finally made it to my first spin class at Strictly Fitness! The class was taught by Mary B, a very sweet, tan, and tiny women. The class was very full. Mary immediately recognized that myself and the women next to me, whom was also a newbie in my first Zumba class the other night, were new to class. She come right over to us, introduced herself, and showed us how the bikes worked.

Mary B then cranked up some super great, super energizing music, starting with Black Eyed Peas “Good Night.” I added that song to my running play list! She explained to us her four levels of spinning. Level one is slowly with no resistance. Level two is faster, with a bit more resistance. Level three is very fast, with the same resistance at level two, while Level four is high resistance, making it impossible to go very fast. We started class at one, then quickly moved to two. Mary cycled us through all the levels, adding standing and push ups on the handle bars.

The music the instructor chose was perfect. It kept the class going. Mary would get off her bike every few minutes, walk around and pump everyone up! It was a great class! As a little added entertainment, Mary challenged several of the men to push up contests. Wow, was I impressed! She keep up with and out did all the men. Way to go girl! On a side note, I would recommend anyone who takes a spin class, get a nice seat for yourself. About half way through the class, my butt started to hurt, LOL. Several vets in the class told me to get my own gel seat. They said that is does wonders, so I will be getting one tomorrow!

I also did a two mile walk/run on the treadmill and gave Zumba another try. The Zumba class had a different instructor and seamed to be more fast paced this time, which I enjoyed. My time on the treadmill did not improve, but I still completed two miles in under 16 minutes a mile. I will continue to slowly increase the time I spend on the treadmill, hopefully to get faster and farther.

A dream is a wish your heart makes......

--Amy

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Spin…I mean Zumba!

Today, I went to a new gym, Strictly Fitness in York PA, for a Spin class that I signed up for at our township building. I was so excited to get out of the house and take a really challenging class. When I got to the gym, a really nice lady gave me a tour. My first impression was that the gym was nice, but it still felt very intimidating to me. There were lots of really fit people working out. I learned that tanning and child care are included in the cost of membership, which is a big plus!

So once 5:30 rolled around, I went to the spin room. There I found a class just letting out. I went back to the front desk, only to find out that the township had the time wrong. There is no 5:30 spin class! I was very disappointed. Scott, the man that teaches Spin, and the women that I had met early for my tour were great! They took such good care of me. Since the 6:30 spin class was full, they gave me a great alternative. They gave me a 20 visits punch card that will allow me to visit the gym 20 times, at any time I want. They got me into a spin class that starts in next week, and suggested I stay for a Zumba class today. Wow, was I impressed!

Since the Zumba class did not start till 6:30, I decided to spend a little time on the treadmill. This is my first timed experience on the treadmill since I have committed to the marathon. I did a walk/run combo for 20 minutes, with 4 minutes walks at 3.5mph and 2 minute runs at 5.5mph. It took me 14:45 to get in one mile. In my 20 minutes, I went 1.35 miles. I wish I would have had my new running shoes to try out. It is good to know I can easily do a mile in under 16 minutes. Now my task is to get faster and add to my distance!

My first in class Zumba experience was good. Zumba is a Latin-inspired, calorie-burning, dance party. It is a blend of red-hot international music that mixes dance and aerobics. The instructor, Maria, was very nice and keep the one hour class going. The class was a lot of fun, but I wish the intensity was higher. Being used to very high intensity Turbo Fire classes, Zumba was a breeze. It felt really good to have the others around me huffing and puffing, while I was sweating but still feeling really good. I really enjoyed the music and the choreography was fun. Would I recommend this class to other? Absolutely! Will I go back? Yes! Strictly Fitness was a great experience.

I can’t wait to try Spin next week. I will be back to let you know how it goes!

A dream is a wish your heart makes......

--Amy

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