Wednesday, December 21, 2011

New TRX Class

      Starting in January, I'll be teaching a TRX class two days a week at an awesome spot in Oakland on grand avenue called ProAction Athletics (www.proactionathletics.com). The space is great and they mainly offer bootcamp classes for women, but my TRX class will be co-ed. 
      The first week of January ( 1/3 and 1/5) we're offering for free! Then it'll be a 4-week progressive class, starting off gently and getting more challenging as the weeks go by. I'm really excited about it and about working at this spot.
      The cost for the class will be $15 for a drop-in or $100 for all 4 weeks.
      Check out the website and come in for a killer workout on the TRX Suspension Trainer!!
      

Saturday, December 10, 2011

Never exercise on an empty stomach!

      That's right, I said never!
      Exercising on an empty stomach is like trying to drive your car with an empty gas tank. It gets you nowhere. Just like our cars, we need fuel to function. It's as simple as that.
      Exercising on empty can make you feel dizzy and light headed, and you won't be able to workout as hard as you may want to because you lack energy. If you can't get through a workout because you're fatigued, you lose the effectiveness of exercise.
      So, make the most of your workouts by fueling your body in the right ways before, during and after you exercise. Before you exercise eat something that's high in carbohydrates, my favorite before workout snacks are apples. Fruit is an excellent before workout food, also granola bars or power bars are good. If you eat a full meal before exercising, just make sure you give yourself enough time to digest it. Otherwise, you may feel sluggish, even nauseous during your workout.
      During longer workouts, like hikes or long runs don't hesitate to snack during the workout. You'll avoid the dreaded 'crash' if you keep your energy reserves up. Staying hydrated with plenty of water helps with that as well.
      After your workout, re-fuel with foods that are high in protein. Eating food high in protein at least 1 hour after exercise is best for your muscles' recovery and health. I always have a protein smoothie made with fruit, yogurt and whey protein powder right after my workouts.
      At the end of the day, you'll feel your best when you treat your body as the machine that it is. Fuel it right and it'll keep going strong.


Tuesday, December 6, 2011

I am a Tough Mudder!

      Last year I decided that I needed to do something completely different, so I signed up to do a Tough Mudder. I live in northern California, so I signed up for the Squaw Valley Tough Mudder back in September 2011. I had never before ever considered doing anything like this, but I figured that it might be fun and it may not be too many more years that I would feel like I could do it. 
      The Squaw Valley course ended up being 13.26 miles with about 20 military style obstacles that we had to get through, over and under. I thought that I had prepared myself as much as I could and I truly thought that I would have no problems. I'm not generally affected by higher altitudes, I worked out really hard for months before hand, and I knew that the distance of the course might be my only issue since the most I ever run is 3 miles and always at a pretty slow pace. But, I was confident and felt that this Tough Mudder would be a challenge, but not too much of one for me. 
      Boy, was I wrong! 
      At first I planned on doing the course by myself, but luckily got connected with a group of ladies from here in Oakland that let me join their team. Team Bodicea we were called. Also, my sister and a good friend of ours came up to cheer us on and lend their support. I know now that if I didn't have Team Bodicea and if my sister and friend weren't there, I might have given up when things got hard for me. And they got hard for me early on. 
       I don't know the exact numbers, but I think the whole course was uphill. Miles and miles of uphill climbing. I know we gained about 3000 feet of elevation from the starting line, but for my legs there was no downhill or level ground. My legs started to hurt by the third or fourth obstacle, so I was in pain for pretty much the whole thing. The obstacles were fun and not totally impossible. We had to crawl through mud under barbed wire, jump into ice cold water, launch up a 15ft. (maybe bigger) quarter pipe, climb over walls, up ropes and across monkey bars, jump from a 25ft. high platform into freezing water then under floating barrels, through tubes filled with mud and water, run through electrified wires and balance over a pond on 3in. wooden boards that were wobbly and many more. 
      The only one that really sucked for me was jumping off the 25ft. platform into water. I couldn't catch my breath after I hit the water, then I couldn't get the attention of the guy in the kayak so I started to panic. It was about 40 or 50 feet to swim to the next obstacle where I knew I'd at least be able to hold onto something, but I was sure I wasn't gonna make it there. I've never been so sure that I was going to drown before and I was freaking out.
      Luckily, there was a guy in the water near me and saw that I was freaking out and talked to me and stayed with me and helped me to calm down enough to make it out of the water.
      Here's me right out of the water, still feeling like I was dying. My lungs were burning and I felt I would never catch my breath. My sister and friend rode the chair lift up to this point on the course and got to watch me my teammates on the worst of all my obstacles. But, they also gave me good vibes, hugs and motivation to keep going and finish what I had started. 
      It took us 5 hours to complete and I'm pretty sure that I won't do another Tough Mudder, but I'm glad I did this one. I'd never before experienced that kind of adrenaline, I'd never before tested my strength, endurance and mental capacity to such an extreme. And, the weird thing was that I didn't realize how hard it was (besides the actually pain in my legs) until it was over. For hours afterward I felt like I still couldn't catch my breath, I was shaky and had no appetite until the next afternoon. 
      Even though I went into it a bit too cocky, I didn't give up and I earned my orange headband! It was for me the challenge of all challenges and I definitely recommend doing something like this at least once in your lifetime.

Tuesday, November 29, 2011

Fitness Resolutions?

   Do you tell yourself every year that you'll get the to gym, lose those pounds you've been wanting to lose, or get back into shape?
   Well, you're not alone. The problem is that making a general resolution to get the to gym more often is for most people as unrealistic as saying that you'll definitely win the lottery this time.
   Why not try something different this year? Getting healthy, working exercise into your routine and making it stick is not easy to do. Think about starting really small and working your way up until you've lost those pounds and exercise is as vital to your routine as brushing your teeth.
   Start off with a daily vigorous walk for a few weeks, then maybe turn the walk or part of it into a jog, then add in a resistance workout once a week and slowly build that up to a few times a week. The options are endless and it doesn't need to be overwhelming. The benefits of regular exercise way outweigh any excuses.
   So, don't resolve to get in shape this year but get in shape this year!