Inspirations and Goals

Having inspiration is extremely important if you want to achieve your goals and reach your potential. Before I begin a workout, I like to think about what my goal is for that particular workout and my overall goals in general. When I bring purpose to my workout, I'm more motivated, pumped and driven. I like to write my goals out and place them near my fridge- where I can see them everyday. I guess it kind of puts a little pressure on me, if they are visible for not only myself to read, but to friends and family that visit. I'm a true believer in goal setting, whether small or big, there's no better feeling than accomplishing something you have worked hard for. What are your goals? My goal this year is to run my first marathon, take a yoga class weekly and to do a one legged squat, starting with my butt on the ground. I'm honestly nervous about how I am gonna balance my marathon training with all of the classes that I teach, but it's a good challenge for me to learn how to take it a bit easier in my classes so I can avoid injury and overtraining. I'm finally at a mental place in my life, where I can slow down and enjoy a yoga class, it's just being disciplined with my time to squeeze it in. The one legged squat is gonna be tough, I'm nowhere close yet, but hey I've gotta start somewhere. If you are having a tough time staying consistent or motivated in your workouts create some goals for yourself. Make a few that are realistic to meet, and a few that are challenging. Also be specific in your goals. Instead of saying you want to lose 10lbs, think about what your game plan is. For example, running a 10k, competing in a triathlon, eating more vegetables, taking a dance class are all goals that will help you reach your target weight.

I've selected some inspiring photos of athletes that have motivated me as an athlete. It's apparently obvious they have worked hard to attain their athletic achievements and amazing physiques. Good luck with your journey, and don't forget, hard work and determination really do get you far!

Michael Jordan

Gabriel Reece

Serena Williams

Michael Phelps

Suzy Hamilton

Prefontaine

Flo Jo

Brandi Chastain

Zusana from Bodyrock

Watch the video below to check out the one legged squats I mentioned!

Ever tried a Spinning Class?

I've been teaching Spin Classes for over 10 years. Spinning is an energized, fun, calorie blasting, group exercise class on stationary bikes. I really enjoy teaching these classes, participants of all levels of fitness can benefit, it's challenging and the varied workouts stave off boredom. If you have never taken a spin class, I'd recommend coming in early to have your instructor fit you properly on your bike. Bring a towel, water bottle and wear comfortable workout clothes.

In the following video, I briefly talk about getting fitted on your bike and demonstrate the different positions used in class. All instructors have their own style and energy- so give a few a try, and you'll see which instructor you prefer working out with. Classes are usually about 60 minutes, don't let this scare you off because usually the first 10 minutes of class are the warmup and the last ten minutes are cool down. The average amount of calories burned in a class is between 400 and 600 calories. It's a fun and effective workout, and I highly recommend trying a class! For more information on Spinning- check out the following link:

http://www.spinning.com/spinning-enthusiasts/spinning-program-faq.asp

See you in class!

Blow some Steam, Blast some Calories

You ever have one of those days when you just feel like you need to blow some steam? Today I felt like I wanted to scream at the top of my lungs and sprint till my legs gave out. I'm not sure if it was waking up late last night to hear about the tragedy in Japan, my bad luck with sleep this week, or some frustrations I've had with typical everyday life stuff, but I knew the second I woke up, and after drinking a whole pot of coffee to myself- that I was in need of a kick ass workout. I really wanted to run stairs at Mt.Tabor, or 400's on the track- but unfortunately I was running out of sunlight due to the errands I had to run and a long meeting with my accountant, (which probably added to me feeling ancy). So I hit the gym instead. Here's a really simple, challenging, cardio workout, that will have you sweating buckets. Put your ipod on and zone out the world for an hour...

30 minute: tempo run on treadmill - the fastest pace you can tolerate for 30 minutes, RUN HARD!
30 minute: alternate jumping rope one song, with hill climb in/out of saddle on spin bike one song

Total 60 minutes

After this workout, I felt energized and much better. Since I don't jump rope consistently, jumping rope was probably the most challenging part for me. Doing a whole hour of cardio can be really boring and monotonous in the gym- so I like how this workout was broken up and varied. Try it- it goes by pretty damn fast! :) Below is a chart the gives the average amount of calories burned per hour of a specific exercise. It gives you a good idea of which exercises blast them most calories.

Okay- now to hit the shower and blow off a little more steam with a few adult beverages! Have a good weekend. Cheers!

Improving your ASSets - the Deadlift

Clients, students and friends ask me frequently how to improve the look of their behinds. The gluteus maximus is the largest and the most superficial of the three gluteal muscles. It gives shape to and has the most influence on the appearance of your back side. I'm not gonna lie- genetics does influence the appearance of your backside, but there are plenty of exercise you can do to strengthen, lift and improve the shape of your behind.

Of the many exercises that target the glutes, my favorite is the deadlift.

The deadlift is a complicated movement, if you have never performed it, I'd recommend having a certified trainer instruct you. I like it because it is a functional movement- meaning you you can use this movement in the "real" world, moving heavy equipment or furniture. I also like the deadlift because it works more muscles simultaneously than any other movement- even squats!

Below is a you tube tutorial that demonstrate the proper technique for the deadlift! There are many variations of deadlifts as well as single leg deadlifts. Have fun with them and enjoy- they hurt soooo good!!





Cautionary note: Those with an existing lower back condition, or any form of heart disease, should approach the deadlift with caution (the deadlift does placed tremendous, although not damaging, pressure on the back, and does significantly raise blood pressure. Anyone experiencing any of these problems should consult their physician first.