Cycling, abs & great conversations!

When your adrenaline is pumping you tend to just have better moments...at least that is what I found out this morning.

I still have the privilege of teaching spin and abs once in awhile in the month of January while the regular instructor is away.  This morning I taught cycling and an abs class and to sum it up...I loved the classes today.  Some days you are just in the groove and today was one of those days.  

Not only did I work my own butt off in the classes (a.k.a. I was covered in sweat) but I had a great conversation before I left the gym that really just got me thinking and reassured my decision to get certified.

A few weeks ago I subbed for a Zumba Gold class.  I was honest with the ladies...that are a bit older than myself (Gold is for the senior crowd) that I don't do Zumba and it would really be a comedy for them if I tried.  As they had their dance shoes on (which I didn't even know there were Zumba shoes) and were looking at me like, "what?" I let them know that I was going to teach them some strength training instead.  I don't think that they had the same excitement that I did and their love of strength training was still in that denial stage.  They never have been shown how to do it, they weren't comfortable with the words "strength training" let alone the exercises.  In a friendly, non-competitive environment though they were able to learn some basics that they could do outside of a class setting.

The weights weren't heavy for me but this was challenging for this new crowd of strength training enthusiasts.  I remember using those weights though and how it felt to do something for the first time...I have been there.  What is most important is that these women tried, they challenged themselves and did a great job.  Even with some injuries that we worked around they adapted and learned what they were capable of accomplishing.  Yes...I even taught them how to do a push press with a weighted bar.  I also challenged the women (because I have seen them just walking on the treadmills...day after day...like a really slow walk where you can have a conversation or even read a book) to increase their inclines or speed on the treadmills or ellipticals if they are doing some cardio work.  Some of the women laughed at me as I said this but I was honest and just let them know that when they do the same thing each time their body already knows what to expect and the results are not going to be as great unless they change things up a bit once in awhile.

As I was leaving the gym today I ran into one of the women that was in this class.  My challenge must have stuck in her mind because the first thing she said to me was, "I'm going on the treadmill" and then she smiled.  I had to make a comeback since she was being funny with me and I reminded her, with a smile, to get that incline up higher than she did it the other day.  After we joked she started to tell me that she really enjoyed having me teach her strength training.  All of the women I guess were talking the next day how they were sore but they realized that these are muscles that they don't use but should be using.  She said that if I had any influence to get a class for them they would come because they really want something like that.

That gave me those warm fuzzies inside.  I had no idea if they liked the class or what they thought the next day.  I was guessing they might be a little sore but didn't know if they would like that feeling and just want to stay away from me and lifting weights entirely or if they would appreciate the need to add this to their exercise routine.  

I have absolutely no clout at the gym I go to so I may not have any ability to get them a class that they are looking for.  Would I like to teach this...oh yeah!  When and if that would happen...no idea.

Regardless of if a class like this is in my future at least I got to teach a few new women how to do a push press.  :)

"Do I eat this or that?" Jessica's Journey...February 27th

My husband thinks that I have found some hole in our universe and climbed through.

I have made a few changes this week that has caused him to wonder who I am.  These changes are things that are not normal for me and really are unlike anything that I have been the last 11 or 12 years.

I am learning 2 things about change:

1. Make little changes.  If I make little changes then I will probably stick with the changes I have made.
• I would love to overhaul our entire eating here at The Williams House.  That isn't going to happen.  We have replaced a lot of our food with healthier choices and we will continue to change things out gradually.  I recently was reintroduced to Trader Joe's in town and am amazed at how comparable their prices are for the same food that I buy at the grocery store, or even a better option than the store...like organic!  
2. Replace some of the things I used to consume with healthier choices.  
• Diet Pepsi needed a replacement.  I have found it...coffee.  I even made my own pot of coffee today, all by myself!  I have NEVER made a pot of coffee.  Yes, I am thirty (cough, cough) years old and I have never made a pot of coffee.  I can see myself drinking more of this dark liquid :)  Luckily I have access to some great coffee beans ;)
• Bread can easily be replaced by eating yogurt, almonds and some fruit or some other snack that includes a protein and a fruit or vegetable.

I found this picture recently on Pinterest (yes...many ideas come from this great site).  I think it sums up a lot of what we think we want to eat and what our body is really telling us to eat.  I really enjoy the one labeled PMS and the other category of Alcohol or Marijuana.

source

Ultimately I do want to eat cleaner...meaning, reducing our processed foods.  Am I perfect with my eating?  Nope.  

I know that I write a lot about food. If I am serious and truthful about my journey, food is a huge part of this for me.  Writing down what I am trying to do may help someone else see that they too can conquer this issue that so many of us have with all those items on the shelf.  

I am super motivated right now too because one of my friends just reached a goal that she had been working on for a long time.  I am very happy for her!  I realized though that there were things that I can change to help me reach the goals that I have for myself.  If I want to reach those goals then I must be honest with myself and sacrifice my taste buds for the foods that they loves to taste and find alternatives that are healthier.  

My workout today:

It's been awhile since I wrote about a workout that I have done.  Sickness, blah, blah, blah.  I am thinking I am now back on track.  

I started a new phase today.  I didn't get to finish everything and since I was short on time I decided the one exercise I would need to skip today was the Romanian Deadlifts.  I will do those tomorrow along with some cardio intervals.  

Today included several new exercises so I had some learning to do.  I already know that I did some wrong or with technique that wasn't the best.  Of course I didn't figure this out until after I was done but at least I have the knowledge for next time.  It did feel like most of my time today was spent on squats.  Squat this, squat that, hold this squat...squat, squat, squat.  I was finishing up with some squat intervals at the end (jump squats...I hate, hate, hate these!...squats and then holding a squat) and at the second set I thought my legs were going to fall off.  My legs were no longer holding muscles and bones...it was just a Jell-o mold.  

Today was also different for me because I forgot my headphones.  Music inspires me, gets me moving and sometimes wakes me up as I sit on the floor in the gym.  No headphones.  I even searched the car to see if the kids had a pair in the back.  (they cleaned the car out yesterday...so no headphones for me).  And...yes, there is an and...the music at the gym was off.  What?!?  The one day I don't have my headphones is the day that they decide to just leave the music off.  I made it through though but I will make sure that I have my headphones for tomorrow.  

The trainer that I work with also has some information on his site about change.  You can view that info here!

Jessica's Journey...November 30th

I have a funny thing to share from my workout this morning and then some helpful tips that will help you stay on track to keep getting fit and healthy.

So the funny part...
This morning I was doing my workout.  The exercises that I do are split into 2 groups of 3.  Today I did some barbell push presses, corkscrew and an exercise using those big colored balls (first group) and then some pushups, an exercise where I bring my leg to my arms as I am sortof doing a plank and then planks where I hold one leg up in the air.  I do all of these at least 10 times in a rep and then do this sequence a total of 4 times.  After I got done with the first set I was pretty disgusting.  My arms are sweaty, I have drops of sweat coming off my face...just not a pretty site.  I go on the floor and get ready to do the last exercise...the plank while holding one leg up in the air.  The first two times were ok.  Once I got to 3 and 4...my body was moving and sliding.  It was so gross and pretty hard to hold a position for an umpteen amount of seconds when you are slipping and sliding all over the place.  I had to laugh at myself because it was just funny.  :)

Now for the educational or maybe helpful part.  I read articles on www.sparkpeople.com quite a bit and found this article recently.  Hope you enjoy it!

How to Prevent 12 Common Fitness Setbacks

Setback #1: You're too busy at work. You have every minute of your day planned so that you can leave work on time, get to the gym, work out, and shower before meeting your in-laws for dinner. But the day gets crazy, a million things come up, and you're stuck at work late. Now you're barely making it to dinner on time, let alone working out. We've all been there, but believe us—there is a way to prevent this one!

Prevent It: You have two options. First, exercise first thing in the morning. By getting up a little earlier—before demands on you even begin—it will ensure that you take care of your workout first, no matter what life throws at you later. Second, if you're not an early morning riser, schedule time for you on your work schedule. Even if it's as simple as taking a 15-minute break twice a day or shutting your door and doing some resistance band exercisesduring lunch, treat workouts as a non-negotiable time for you that can't be pushed back until tomorrow. These physical activity breaks are not only good for your body, they help refresh your mind, too, giving you more focus and energy to work better—and more efficiently!

Setback #2: You forgot your gym bag (or something in it). There's nothing worse than getting to work—or the gym—only to realize you forgot your gym bag at home and you have no sports bra or workout shoes.

Prevent It: Always keep a back-up set of workout clothes and gear in your car or office (wherever makes the most sense for you). It may seem silly to have a second gym bag, but believe us, whether you forgot a hair tie, shoes, socks or deodorant, you'll never regret having a spare gym bag. It doesn't need to be the best gear you have—an older pair of running shoes and a retired set of workout shorts and a top will work in a pinch. And if your gym rents lockers, an even better idea is to store your extra gym bag there. (Note: If you regularly go from gym to work this tip can also apply to leaving a separate set of work-appropriate clothes in your locker or your car, just in case you forget something and can't run home before work!)

Setback #3: You lost all motivation to work out. Motivation to work out seems to wax and wane as your life changes and you settle into (or out of) a routine. Losing all of your workout mojo, though, is something you definitely want to avoid at all costs!

Prevent It: The key way to prevent boredom and keep your motivation high is to set goals that matter to you and to regularly switch up your exercise sessions so that they're fun and fresh. Each quarter, month and week, be sure to set a few fitness goals for yourself. Whether it's going for a walk every night after dinner instead of watching TV or running a whole 20 minutes before stopping on the treadmill, find a goal or milestone that gets you excited. Then, once you reach those goals, give yourself fun little rewards like a new song to download for your iPod, a healthy living magazine or even a whole new workout outfit. Each month, also challenge yourself to try a new physical activity that's outside of your usual workout comfort zone such as kettlebells, Zumba, rock climbing or Pilates. Keeping workouts fresh and focused will help you to keep your motivation high.

Setback #4: The weather is less than ideal. If there's one thing you can't control, it's the weather. Whether it's rain, snow, heat or humidity, Mother Nature can throw a wrench in your fitness plans from time to time.

Prevent It: Have a back-up workout you can do indoors. It doesn't really matter if it's an exercise DVD to do at home, a SparkPeople workout you can do in front of your laptop, or even just a circuit of a few no-equipment-needed exercises like push-ups, jumping jacks, lunges, squats and sit-ups. Whatever it is, any indoor workout is better than skipping your outdoor workout completely. Poor weather is never a good excuse to miss a workout!

Setback #5: You're late for the group exercise class you wanted to take.You've been dying to try a new group exercise class for weeks, only to unexpectedly get stuck in traffic and miss the start time of the class by 10 minutes.

Prevent It: It's never a good idea to jump into any group exercise class late. Many times the warm-ups are specific to the activity you'll be doing, and the instructor will preview some moves or give you tips on what to expect in the workout. Furthermore, it's distracting to the class and the instructor when latecomers roll in. However, that doesn't mean you should just give up on your workout that day! Make the most of the time by doing your own version of the class on your own. If it's a cardio class, do cardio on a piece of equipment you don't normally use at the gym. If it's a strength class, hit the dumbbells. If it's a dance, yoga or Pilates class, head home to do some SparkPeople videos that are similar. Where there's a will, there's a way. And, remember: To really prevent this setback, try to get to the gym about 15 minutes before class begins. This gives you extra time in case traffic is bad, and if you get there super early, you can always hop on the treadmill to get a little additional cardio in!

Setback #6: The gym is packed! All of the [fill-in-the-blank] machines are taken. You're ready and pumped to workout, only to be stuck waiting for in a line for a treadmill to open up.

Prevent It: If possible, try to go to the gym when it isn't packed. This may mean that you go earlier in the morning or later in the day, but it's worth it to not have to stand around. If changing your schedule around isn't an option, it's time to start loving other pieces of cardio equipment. In most gyms, the rowers, stair climbers and upright stationary bikes are usually open no matter how busy the gym is. While most people prefer ellipticals and treadmills, these other pieces are still awesome for cardio, so give them a shot! Because you're not used to doing them, you're likely to work your body in new ways, too, which means a better workout and a higher calorieburn. Bonus!

Setback #7: You are beyond sleepy. If you've lost a few hours of sleep the night before, or are just having a 3 p.m. crash that no amount of coffee can cure, a workout can actually be a great way to boost your energy. However, if you are chronically sleep-deprived and tired, your workouts—and your motivation and energy to do them—will suffer.

Prevent It: Prevent this setback by making sleep a priority. Many of us cut back on sleep to get more done in the day, but that's a losing strategy in the long run. Getting adequate sleep can help improve your health, focus, and mood and even make losing weight easier. Not to mention that you'll have the energy to work out and enjoy it! To improve your sleep habits starting tonight, take SparkPeople's 4-Week Sleep Challenge!

Setback #8: You forgot your workout tunes. If you're someone who loves working out to music on your iPod, this can seem like a major workout killer to try to exercise sans music.

Prevent It: Remind yourself that exercising without music is OK. In fact, everyone did it that way long before portable music devices existed—and they still got great workouts! Even if you love working out with music (research does show that music can make workouts more fun), there's something to be said for doing a workout every now and again with nothing but your body and your thoughts. Doing this in nature is ideal, but it can work at the gym, too. Instead of focusing on the beat or the lyrics of your favorite workout songs, pay attention to your breath, feel your muscles as they're moving, and be totally present in what you're doing. Intently focusing on the mind-body connection can be a great way to de-stress and appreciate your body for how amazing it is. It can also help you work more intensely since you aren't distracted. Try a workout-music-free workout once every few weeks. Then the next time you forgot your iPod, it'll just be another time that you get to tune in to you!

Setback #9: You don't feel good. No matter if you are suffering from a cold, have a stomachache or are running a fever, sometimes we miss our workouts because of our health.

Prevent It: While you can't always keep yourself illness-free year-round, by eating a healthy diet, taking time to de-stress regularly, sleeping seven to nine hours a night and working out regularly, you can help prevent yourself from getting sick. Remember that exercise should be a part of your overall wellness plan to keep you healthy. And for those times that you do get sick? Always listen to your body and take time to rest when you need it. If you feel up to exercising, or doing a workout at a lighter intensity, go for it. Not every sniffle or stomachache is a sign that you shouldn't exercise. In fact, sometimes a light workout can help you alleviate certain unwanted symptoms, like gastrointestinal distress, by diverting blood away from the problem area (your gut in this case) and to your working muscles.

Setback #10: You overslept and missed your workout time. You pride yourself on getting your workout in early, but when you accidentally oversleep, your workout plans go awry!

Prevent It: All of us miss our alarms from time to time, but you can prevent this by doing a few things. First, set two alarms, such as a regular alarm clock and the alarm on your cell phone. In case your power goes out, the cell phone will work as your back-up. Also, don't keep your alarm clock by your bed, in arm's reach of hitting the snooze button. Set it across the room so that you actually have to get up and out of bed to turn it off. Because getting up and out of bed is always the hardest part, once you're up, turn on some lights and put on those workout clothes right away to start off your morning and workout right!

Setback #11: You have to travel. Whether it's for pleasure or business, travel plans can throw a wrench into even the most dedicated exercisers fitness plans.

Prevent It: It's easy to let a trip, along with its unexpected layovers, lack of hotel gyms, or jam-packed travel schedule, to throw off your workout plans. That's why it's important to plan, plan, plan. Before you travel, come up with three workout options that you can do while gone. For example, pack aresistance band in your suitcase so that you do some strength moves no matter where you are. Pack a workout DVD that you can do on your laptop. Talk to the hotel concierge for help mapping out a walking or running route. And definitely pack work apparel and shoes (wearing them to travel in is an extra good idea, so that you're comfortable and can get some extra steps and walking in when you can). Then make a goal to work out every other day at the least. Staying fit while traveling just takes a little creativity, so plan ahead to prevent this fitness setback!

12. You get injured. Oh drats! Injuries are the worst.

Prevent It: By all means not every injury can be prevented, but, many of them can. The majority of exercise-related injuries can be chalked up to doing too much, too soon, too often. So make sure that you're wearing proper footwear for your physical activity; that you warm up and cool down properly, slowly build your workouts in terms of duration and intensity, and take at least one day a week off for active recovery. Always listen to and respect your body. It's the best way to stay injury free!