2/27
TRX…Kettle Swing and Spin Core. Oh what a night!!!!
2/28
Sculpt and Spin…. In the famous words of Sexy…. “Oh MY!!!!!”
Have I told you all how much I love working out with such a fantastic group of people????
Well, I do!!
Feb
27
It was so nice to walk at the beach!!! Took the puppy out and we had a blast. She was so amazed at all the things happening around her!
We took a nice long walk – then spent the day lifting 50lb bags of cement around the house —- have to build a dog fence.
I love “hangin’ around the house days”.
Feb
26
2/24: Woo, woo!!!! Amazing Sculpt and SPIN class. Small in size, but large in effort!!!!! What a workout. Just what the doctor ordered!
BIG Thanks to the class! You all make it great!
2/25: 7:30AM La Jolla Half Training team took it to the trails. What an amazing quick out and back trail run.
And if you took my Weekend Warrior after…. whew!!!! TRX for an hour???? Who would have thought!!!
Feb
23
My daughter was really sick today….. bummed me out.
It wasn’t what I planned but I got something in….
100 push-ups, 100 tri-cep dips off a dining room chair and 100 sit-ups.
Something is better than nothing I suppose.
Feb
23
Walked and Ran with the Running group — first real run and I must say, we look strong !!!
It can only get better from here! Way to go Team!
Feb
21
Blog 2/20:
Oh what a day! TRX, Kettle Swing, and SPIN Core. I love these days…. back to back, to back!
Blog 2/21:
Woo, woo! Who would have thought…. Half hour of Sculpt and then 55 minutes of SPIN.
Whew! I’m done for the day and lovin’ the feeling!
Feb
20
Got some strength in today. Squats, over head press, lunges, push -up’s and tri-cep dips.
The legs were still feeling the run the day before, but otherwise felt great!
Got it in on the long weekend! Woo, woo!!
Feb
18
Blog 2/17:
Woo, woo!!!! I’m back…… got to start the morning subbing and taught SPIN ‘n Sculpt and then got back to CMF with Sculpt and SPIN. I love being back in the saddle again!!!!
Blog 2/18:
Is there anything better than an early morning run to kick off the weekend?? And this was the FIRST training for the La Jolla Half Marathon. What an amazing morning with an amazing group of people! Thank you to all the team that came out this morning. 4 miles DONE! And with such style and grace!
Feb
17
Got back to Carlsbad. Took the dogs and kids out and about the neighborhood. Wasn’t hard – but got my daily in.
Can’t wait for tomorrow…. Back to SPIN! Woo, woo!!!
Feb
16
Can’t wait to get back to CMF…. I don’t like walking on a treadmill…. going no where and not talking with anyone!
I miss the classes, the conversations, the laughs…. the members!
Got it in though….. 45 minutes very fast walk!
Feb
15
As we approach the start of our La Jolla Half Marathon Training, I wanted to get this information out to all our members. Because whether you are running with us or taking a SPIN class every day, I repeatedly hear the same question over and over… “Do I need to work out more to lose weight?”
When it comes to doing cardio (no matter what type of cardio) for weight loss, proper nutrition is as important as the training itself. If you’re trying to lose weight, (your cardio routine is just one piece of the puzzle) you need to back your training program with the proper diet. And here is why: In order to lose weight, you need to burn off more calories than you put in. That’s it. And it’s no secret. This is what is known as the energy deficit in the fitness circles.
Nevertheless, if you fail to properly address your nutritional needs—especially when doing cardio on a regular basis, then you won’t get far down the road. Starving yourself won’t help you lose weight. But quite the opposite, you’ll only invite fatigue, loss of motivation and a myriad of health problems.
As a result, here’s how to synchronize your diet and cardio training in the healthiest and most proficient way possible, while making the most of your workout sessions.
Don’t Shock Your System
During the early stages of training, you may be overexcited about your new weight loss resolution, so you decide to stop eating and train more hoping to see instant results. But that’s no excuse to take on more than your body can handle. Opting for this approach does quite the opposite. Your body perceives the sudden change as a state of famine and slows down the metabolism, thus you’ll be burning off less calories per minute than you used to. As a result, you’re not going to see the scale going down any further, you’ll just add to the frustration.
Therefore, preventing the starvation response is critical for weight loss. The best eating guideline for preventing this condition is opting for 4-5 small meals per day. When doing so, you’ll constantly be resetting your metabolism levels, thus burning calories at a higher level. In addition, eating every 3 to 4 hours will keep your energy tanks full and well replenished for your next cardio workout, thus you’ll achieve better performance and enjoy the training.
Cultivate Good Eating Habits
Cultivating good eating habits is the way to go if you want to stay slim for the long term. These eating principles are universal. And everyone should abide by them, active or not. For starters, choose fresh, nutrient-rich food instead of junk food. Make sure to throw a healthy mix of vegetables, fruits and lean protein into your diet—especially when doing cardio training. Eat 2-3 hours before the training session, and immediately afterwards to replenish your energy tanks.
In addition, make sure your body is well hydrated throughout the day. Drink plenty of water both before and after your cardio sessions. Otherwise, you’ll suffer from dehydration which can lead to numerous health problems.
None the less, this is not a call to perfectionism. Perfectionism is the way to losers’ land. You need to take your weight loss diet with a grain of salt and give permission to yourself to go off track. Break the rules once in a while. Go ahead and get that slice of pizza or soda drink, just don’t go overboard. Schedule your eating rants once a week as a prize for your hard efforts.
Feb
15
It’s Valentine’s Day… Happy Valentine’s to everyone!
Today I walked around a new area…
I’m up here in the LA area and took a walk around the area. Walked for just about an hour and realized one thing…
Living in North County is way less congested, not as many people and cars and pollution.
So lucky to not live in this city!
Feb
13
2/12:
Up in LA now. “I gotta get something in,” so I went for a walk around the Rose Bowl – 3.5 miles. An absolutely beautiful, brisk February afternoon.
2/13:
Got on the treadmill this morning: 45 minutes. Funny, I think this is the first time my Dad’s treadmill got up over 2.8.
Feb
12
2/9 – Sculpt, Sculpt, Sculpt…. my arms are on fire!!!!!!
2/10 – Friday night LIVE!!!! Yes it was! Sculpt and SPIN. Woo! Woo! Love my Friday nights.
2/11 – I taught SPIN for Patricia this morning… and then kicked off the first class of Weekend Warrior!
What a BLAST — Thank you to the 17 of you who braved this mornings classes with me! YOU ALL ROCK!
Feb
8
Blog 2/7:
Taught Strength and Spin last night. All I have to say is Whew!!!! That may have been my favorite workout since I got both Strength training and Cardio! Woo, Woo!
Blog 2/8:
When it comes to strength training, you don’t need to workout for hours…. keeping it focused, keeping it directed and keeping it consistent is all you need. Trained for a 1/2 hour – focusing on upper and lower and core. Couldn’t have asked for more.
Feb
7
Oh what a night!!!!! Every class filled to capacity. Was it because we all ate too much on Super Bowl Sunday???
Who cares what it was… just keep it comin’.
Classes are fun with just a few of us… but classes rock when it’s packed!
5:00PM – TRX, 5:30PM Kettle Swing and 6:00PM SPIN/Core
Woo, Woo!
Feb
6
With over 100 million viewers expected to tune into the Super Bowl this Sunday, all eyes will be on…Madonna’s arms. Well, at least mine will. I mean, have you seen her lately? For 53 years old, she looks fantastic—“bulging biceps” and all.
OK – I was inspired and worked my upper body. Focus was on bi’s and tri’s… but only after we saw our own Chandler and Patricia cross the finish line at the Cardiff Kook run this morning! Woo, Woo!!!
Congrats to Chandler and Patricia – Nice job ladies!!! Way to represent!!
Feb
5
I think many of us get frustrated when we don’t see progress as quickly as we would like to see it or expect to see it! It can make you really frustrated.
There are lots of reasons this happens and I want to help you think on a few of them.
Genetics: Seriously. How easily you lose (or gain) weight and where on your body you lose (or gain) is very much a part of your genetics. You can fight your genetics with a good diet and exercise but it is still a major factor in your progress.
Your genetic makeup is different than any other person in the world (unless you have an identical twin) so don’t compare your progress (or your setbacks) to someone else’s. It’s not fair to them or to you.
Diet: It’s not just about what you eat, it’s about when you eat, too. Maintaining good blood sugar levels through out the day is a very delicate process and finding the balance that works for you is important. And what works for you may be drastically different than what works for someone else.
Tracking your intake can be a “make or break” habit when it comes to maintaining nutrients and calories. A handful of peanuts here, a square of chocolate there and next thing you know, you’ve added 400 calories to your daily intake. Yikes! Nibbly bits through out the day can be hard to avoid (and hard to refuse, especially when they are sitting out in the open and free) but if you eat them (and it’s okay if you do) it’s important that you track them.
Exercise: Don’t even get me started on the whole idea that cardio doesn’t work. It does.
A factor to consider is this: studies have been conducted to determine the benefits of exercise based on whether or not the participant loved or hated doing it. Can you guess what I’m about to tell you? That’s right: people who hated exercising or hated the type of exercise they had to do saw less benefit from it! So, not only could you be tormenting yourself, but you could be hindering your progress while you do it! So, find something you love to do, and do it. If you hate free weights try resistance training by way of TRX or Kettle Swing. If you hate running, try Zumba or SPIN. There are tons of options try something and find what you love.
Another thing (that you’re going to hate me for telling you) is that “afterburn” is 90% myth. Studies have shown little evidence to support the afterburn effect so many workouts claim to provide. Don’t exercise for the afterburn and don’t use the concept as an excuse to go chow down.
A factor to consider is this: studies have been conducted to determine the benefits of exercise based on whether or not the participant loved or hated doing it. Can you guess what I’m about to tell you? That’s right: people who hated exercising or hated the type of exercise they had to do saw less benefit from it! So, not only could you be tormenting yourself, but you could be hindering your progress while you do it! So, find something you love to do, and do it. If you hate free weights try resistance training by way of TRX or Kettle Swing. If you hate running, try Zumba or SPIN. There are tons of options try something and find what you love.
Another thing (that you’re going to hate me for telling you) is that “afterburn” is 90% myth. Studies have shown little evidence to support the afterburn effect so many workouts claim to provide. Don’t exercise for the afterburn and don’t use the concept as an excuse to go chow down.
Be patient. Don’t compare yourself to others. Be proud of your progress, no matter how slow.
Compare who you are today to who you were yesterday: are you a better you? If not, then why not?
Focus on one little bit at a time. A mountain isn’t cleared by a single step, but by many, small, grueling steps: up hill! There will be tears, torn skin, bruises, blood and sweat. Lots and lots of sweat. But don’t worry about those things! That’s the thing about climbing: you need to keep looking up. Even if you can’t see the top, you need to keep looking up!
Compare who you are today to who you were yesterday: are you a better you? If not, then why not?
Focus on one little bit at a time. A mountain isn’t cleared by a single step, but by many, small, grueling steps: up hill! There will be tears, torn skin, bruises, blood and sweat. Lots and lots of sweat. But don’t worry about those things! That’s the thing about climbing: you need to keep looking up. Even if you can’t see the top, you need to keep looking up!
Feb
5
“Life is an echo. What you send out- you get back. What you give- you get.” – Anonymous
I learned that the only way you are going to get anywhere in life is to work hard at it. No matter who you are, there is no getting around it. If you do, you’ll win – if you don’t, you won’t.
The Harder Your Workout, The Better You Get
If you are willing to work hard and make the necessary sacrifices, YOU can make your dreams come true (in life and fitness).
When it comes to exercise and your fitness goals, my advice??? Workout hard, then workout even harder. It will pay off in the end!
Thank you all for a great workout tonight! TRX, HARD CORE and SPIN!
It has been said that “You have to sweat like a PIG and work like a HORSE if you want to look like a FOX!”
I picked one area to pay a lot of attention to… the booty won! Lots of squatting type exercises, lunges and stairs has left my booty sore like it hasn’t been for a very long time.
I am happy. Sore and happy.
Feb
2
It’s my goal to try everyone’s classes at Coastal Motion this month… and so day two!
Started with Cat’s Totally Toned…bi-cep’s, tri-cep’s—Ouch! and then Serina’s kickboxing — whew!!!!
Amazing classes… so glad to have taken them. Will definitely be back to take them again!
Time: 1 hour 40 minutes
Exercise: Tone, sculpt and burn baby burn
Feb
1
Run or Spin? Run or Spin?
Spin…. with Pia! Woo, woo!!! What an amazing way to start the day.
Thank you Pia for a challenging workout!