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Tag: mindful

The Epic Week of Fitness Has Come

This is an epic week of fitness – bootcamp classes, coaching, and running!

We are all jumping into the busy season of school, sports, and work again. Often, it feels great to be busy but getting going can be like jumping into a fitness routine after having years off – you’re a bit rusty but muscle memory will prevail.

Teaching is both exhilarating and exhausting.

It is a week that I’ve been half dreading and half extremely excited to tackle. Typically, my regular week only includes teaching two Bootcamp classes at Align Fitness and teaching one-on-one fitness sessions. This week, I’m subbing twice. I dread the hours leading up to subbing because I don’t really know the clients attending. I’m a stickler on form, function, and coordination, so the idea of correcting another instructors clients is tricky for me.

This week is different, though. All the classes so far have been the best. The energy, fitness literacy, and pure strength of each client has been off the charts. Every single person has come through the doors ready to work and be pushed!

Picture perfect fitness!

There is rarely time to take pictures of my fitness classes because I am too busy teaching, but I managed to snap one a few weeks ago.Bootcamp Class Align Fitness I clearly remember starting with a particular group of four and where they were in their fitness.

Now, my class has grown to 10-12 in circulation with seven constant every week and with such focus and whole-body fitness. They have worked so hard in the last few months and you can tell in every exercise we perform together.

As an instructor, it’s exciting to bring a group of people to the next level, and the next, and the next, etc… I’m always eager for each week as we reach for new heights, with new exercises and movements.

My Align Fitness Bootcamp routine looks like this!

  • A dynamic warm-up (arm circles, high knees, butt kicks, jumping jacks, plank variation, pilates ball adduction w/ squat series, low-impact a.k.a. slow burpees, and jump rope)
  • TRX Squat w Row alternating between high & mid-rows. Followed by TRX Back Extension. Cardio Burst. 2 sets of 12
  • Push-ups w/ Yoga Block. Squat Jacks or low-impact squats. 2 sets of 10 each.
  • TRX Bicep Curls. TRX Plank Roll-Outs, Weighted Forward and Reverse Lunges. 2 sets of 12 each.
  • TRX Tricep Press. KB or DB Wood Chops w/ Lateral Lunge. 2 sets of 12 each.
  • Plank Series
  • 20 Burpees. TRX Single Leg Squat with Cross-Body Knee to Elbow Oblique Crunch. KB or DB Pullovers w/ (heels together) Crunches
  • Core Work and Stretch

Ending a good workout with some deep breathing.

Lastly, we end with a few deep breaths together and our class mantra, “Breathe in all the strength you put into your workout and let that strength carry you through your week.” For my class, it’s not just fitness and strength of the body that we are working on, it’s also fitness and strength of the mind.

Coaching is back in session.

This week also marked the beginning of my second cross country season as Head Coach of the Portland Waldorf School’s Cross Country team. My team comes from a high school of less than 100 students. Getting kids on a cross country team is pretty hard to accomplish in a large school, never mind a school with less than 100 kids. I’m so lucky to have some interested and skilled kids to kick off this season right.

Today, my plan was to do an easy run to see where the kids were in their fitness. However, a couple of athletes did four miles, one did 3+, and the other did one mile. It was such a great first day of practice. This year, athletes will have an increased exposure to meditation, physical literacy, and sports psychology. As high school coaches, there is more that we can add to our high school teams’ growth as athletes and humans.

Running is a mode of transportation for the body and the mind.

My true love is running. Quieting of the mind is a practice that most of us need reminders to exercise. Running helps with the quiet, and works even better when meditation is happening regularly. I’ve evolved as a runner over the years, as many runners have. As running serves various purposes in my life, I hope that my athletes also find themselves or parts of themselves in their running.

Hitting the trails does the body good.

Trail running is my main focus right now and luckily I have the Oaks Bottom trail in my area. Forest Park is a little too far to travel to when time is limited, but it probably has the best trails in Portland. Presently, we will be staying close to Oaks Bottom. However, in future weeks we may be venturing to Tryon Creek for a change of scenery.

A message I like to practice daily and spread to my clients and athletes – PMA every day. You can turn any day around with a change in the mind. Positivity spreads throughout the body and to others rapidly, so practice PMA daily.

Keep on doing what we do best and do it to our best.

 

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Learn from your trainer

The message of the day: learn from your trainer. I have been battling injuries left and right ever since I ran Boston last year (2014). Why? Well, I never let myself heal. Why? Because… well.. I didn’t want to gain weight. How silly??? I know. It’s true though. The other reason is that I am obsessed with running. I haven’t run regularly in so long. I definitely long for that post-run zen feeling, sweaty everywhere, heart rate up, just that all-round good feeling. The one thing I don’t miss is peeing myself. I have major incontinence from having gigantic babies, so needless to say I definitely don’t miss peeing while running. The lesson is, when your doctor, or whomever, tell you to take a break and rest – DO IT! Or else you will end up having injury after injury. On the upside, you may start enjoying a new sport or get really buff. I think I am slowly and slightly doing both right now.

Here’s my weekly fitness plan, since I can’t run:

Monday: Eliptical – 45 min, incline bench press & fly with legs/feet off at 90 degree angle, lat pull-down, db row OR TRX body row, stability ball roll-ins X3 sets

Tuesday: 5 min row machine, 10 row machine pike (feet on seat) x4. Bicep Curls using 20lb weights, tricep press (cable) 20 lbs. plus adduction and ball squeezes with crunches x3 sets

Wednesday: Bike ride – road or stationary 1-2 hrs in duration. Road cycling, I go out for over an hour and try to ride at a constant, hard effort. If I am on a stationary bike, I will do intervals for an hour

Thursday: Eliptical – 45 min, incline bench press & fly with legs/feet off at 90 degree angle, lat pull-down, db row OR TRX body row, stability ball roll-ins X3 sets

Friday: Bike ride – road or stationary 1-2 hrs in duration. Road cycling, I go out for over an hour and try to ride at a constant, hard effort. If I am on a stationary bike, I will do intervals for an hour

Saturday: whatever cardio I feel and then I do 5 dive bombers and 10 break dancers x3 sets

Sunday: I do whatever feels good. 🙂

muscle

bike

 

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