Training for two: What's working in the second trimester

"So what do you do?"

The question from the personal trainer and wellness coach sitting across from me at the table caught me off guard. I was there to talk to him about what he did and what others could do for a work assignment. I wasn't there to talk about me.

But then I looked down at my belly, and I realized at this point in the pregnancy it's not 100 percent clear that I'm training for two. The midsection, covered in layers of sweaters, looked thick — not fit.

Feeling put on the spot, I started scrambling.

"I run."

"I like long distances!"

"I strength train, too. Two times a week!"

And then there was a sigh of relief. I felt as if I had proven myself to the trainer, given myself credibility to be working on the piece that I was.

There might have been a part of me, too, that was convincing myself. I'm definitely running — and working out, in general — less than I did 8 weeks ago. It's in large part because I'm no longer training, another part because of a changed teaching schedule. And, to be honest, there is a tiny part that doesn't want to stress about doing much more.

Here's how my weeks look:

Monday: Rip (45 minutes)
Tuesday: Run, 5-6 miles
Wednesday: Rip (45 minutes)
Thursday: Run, 5-6 miles; lead boot camp
Friday: Rest
Saturday: Run, 8-9 miles
Sunday: Run, 6 miles

Last week, I logged 26.66 miles (creepy!), and I felt good with it. Each run felt long enough but not exhausting and overall strong. My pace has yet to drop significantly, which might be the most surprising thing. I ranged from an 8:59 pace over 6 miles on Sunday (by myself) to a 9:47 pace for my long run, which included about 3 miles on trails. Most outings are in the 9:15 range.

I have seen more of a change when I'm resistance training. I haven't taught Rip two times a week since the spring, and my weight selections are definitely lower than what they were. I have seen some slight improvements over the past couple weeks, and I attribute that to the mind-muscle connection. Basically, my body is remembering what the hell it feels like to do Rip twice a week. I do have a harder time with core and I can feel myself struggle with planks and push-ups. The extra weight in the belly has me selecting modifications in tracks/workouts when I otherwise wouldn't.

I would like to add some light cardio on the days I teach/do Rip. I've been far too addicted to "America's Next Top Model" on Prime, and I'm contemplating only watching it if I'm walking on the treadmill. I'm also hoping to have my bike on the trainer soon so I can just spin the legs for 30 minutes. It's not so much about fitness or calorie burn but keeping up my energy. I feel as if I'm more tired at night than I was with Miles, and it's too easy to fall asleep at 8:30.

I'm 19 weeks today, and I'm fully aware that I am in the honeymoon period of pregnancy. I'm not large and in charge but I'm not sick and napping all of the time either. I'm just soaking up all that I can now and hopeful that it does a body good later. My goal is — and has been — to do what I can for as long as I can until it doesn't feel good. If it stops being enjoyable or rewarding, it will be time to step back and reassess.

I Have a Theory: Trying OTF

I was flustered. Out of breath. And falling behind with each passing second.

It was 5:20 a.m. and the clock was ticking, and I had yet to make it past the registration desk at Orange Theory Fitness Broomfield. Thanks to some confusing signage, construction and a lack of coffee, I was late to the 5:15 a.m. class that I was so looking forward to.

When I was planning my trip to Colorado, one of the things I was hoping to do was sample a variety of group exercise classes. Not only did I want to continue my training I wanted to try things that are not available in northeast Indiana. My initial ideas had me searching for boutique cycling classes - Freecycle, Recycle, Expensivecycle - whatever they are called but I was falling short. There are a plethora of barre studios but I've done that and, to be honest, most don't offer a significant reduced rate for new attendees - something I was banking on when sampling classes.

And then I found Orange Theory Fitness. Less than 15 minutes from where we were staying, unavailable in Indiana and offering three free classes to newbies in July, it fit my basic criteria. The workout, I would soon learn, would be one that would challenge and excite me - something I've been missing since I began teaching group fitness.

Within 5 minutes of my arrival, I was strapped with a heart rate monitor and apologizing profusely to the instructor for being late. It's in poor taste, in my opinion, to be late to a group fitness class but with Orange Theory, it's definitely not good given the smaller space and the way it's organized.

From the website:

The Orangetheory Fitness training session is comprised of three components: treadmill interval training blocks, indoor rowing and weight room or resistance training blocks. The physiological theory behind the Orangetheory workout is known as “Excess Post-Exercise Oxygen Consumption,” or EPOC. By providing you with a heart-rate monitor and POD, we can monitor your 5-zone interval training sessions that we call the Orange 60. During the 60-minute workout, you will perform multiple intervals designed to produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate, which translates to Zones 4/5. This program design produces workout "afterburn" effect, which is an increased metabolic rate for 24 to 36 hours after the workout.

Thankfully, the instructor was understanding and got me set up at a station in the resistance area. The workout, which came from OTF corporate, included three resistance blocks each consisting of three exercises. I did burpee rows and weighted situps, a new twist on plank jacks and TRX rows. An entire block was on the BOSU, with mountain climbers, sit-to-stands and lateral hops. It was challenging, and I felt like I was a weaker member of the class. However, OTF suggested to complete 2 to 4 rounds of each set and I definitely hit four each time.

After 20 minutes, it was time to hit the treadmill and rowers where we did a quarter-mile run and a 400-meter row, repeating as time permitted. The goal was to hit a push pace {OTF has three paces: steady, push and sprint}, and I did my best to be smart yet dedicated considering the previous day's 9-miler and the altitude. All the while, the instructor slyly corrected form, kept track of time and coached us to keep going.

My focus was on the monitor where live data via heart rate monitors was posted. OTF uses a generic maximum heart rate calculation based on age, which is used to determine which zone participants are in. The zones are color coded - gray (lowest), blue,  green, orange and red (highest intensity) - and the goal is to spend most of the time in the green but hit the orange and red. The chart should look like a pyramid.

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My chart looked like a pyramid ... if you were only looking at gray, blue and green. I felt like I struggled to hit the higher numbers, and I was frustrated to see that I was a low-performer when compared to the group. Only later did I realize that the computer had my maximum heart rate at 200 - that of a 20-year-old. I might be young at heart but my age is still 33.  But, with the report that is emailed {perk alert!}, I was able to determine that I did hit the orange zone and would have spent more time in the green. Also, I think there's a bit of a learning curve with some of the exercises and once I became more familiar, I would have been able to push harder.

Though I wished I would have pushed harder, performed better, reached higher, I was in love with the experience. The studio was welcoming, the staff friendly and the instructor really took the time to help me understand what it was all about. She actually spent a good 10 minutes going over the chart and assuring me that I did better than the chart indicated (she didn't know about the HR mishap).

And then there's the workout. Though I often include some of the resistance moves in my class programming, I loved the set up and the pace. I'm not sure it would fit into my regular training during half marathon season but I would more than happy to see how it works.

Now to scrape together the money to open a franchise ... if only!

SEE ALSO: My friend Jesica at Runladylike wrote a great post about her experience at an Orange Theory in Florida.

Packing for a fitness workshop: Get your learn on

There's knowledge and then there's practical application. Up until today, I had obtained the knowledge.

Now, I have the practical application.

As part of the continuing education requirements for my ACE personal trainer certification, I attended a high intensity interval and Tabata training workshop offered by NETA. It was a five-hour class at an area fitness studio, and it was focused on how to apply the fundamentals and theories of interval and rest-based training to clients and group fitness classes.

In other words, it was like brain candy to this enthusiast.

We talked shop, were coached through workouts and programmed our own sessions while we picked up new exercises, techniques and coaching cues. The movement was interspersed through some lecture time and though it sounds boring, it was really a great refresher for some of the material from my ACE studies. Hello, EPOC and OBLA!

But of course, being present isn't the only thing that made the day successful. It was being prepared.

The HIIT workshop is the third of the type that I have attended - the others being my Bodypump and Piloxing certifications. While each required a different set of materials, there are some must-have items to bring in your gym bag.

Here's what I like to put in my Apera bag.

• ID and paperwork.
• Water and/or sports beverage. You will no doubt be working out, even if it's just a 15-minute session, and hydration is key. I brought a water bottle and two tubes of Nuun - Cherry Limeade Energy and Kona Cola. 
• Snacks and/or lunch. Most workshops will at least go through lunch if not last all day. It's paramount to make sure you have the nutrition you need to keep your brain focused and body performing. Today, I brought string cheese, pistaschios and cucumber and tomato salad for lunch. To snack on, I grabbed a chocolate mint INBar from the gas station.
• Pen and paper. Even if there is a course syllabus or program materials, the presenter will give you information that is not included - whether it is background or from experience. I love to write down coaching cues and exercise ideas from other instructors present, too.
• Yoga mat
• Towel. You will want something to wipe off with and not all gyms will be have equipment/supplies available to training participants.
• A sweatshirt. After a workout, the gym will no doubt feel cold. You will want something warm to put on while you are listening to the information. 
• Clean shirt. For after, obviously.
• Other clothing items. You might also want some sweat pants to put over capris if you are especially cold; flip flops for comfort; and fresh undies for smell factor. I also like to bring a pair of ProCompression socks if it's a particularly intense workshop or certification. The intensity that you will bring to a workout when other instructors are present is INSANE, and you will need to recover properly.
• Phone and headphones. Depending on the program, you might need to review choreo on your own and ear buds and music are essential.

It sounds like a lot of stuff - and it is. You most definitely want to pack the night before, even if you are attending a training in your hometown (as that might not always be the case).

I was lucky enough, though, to be recently given an Apera bag to test out. The yoga tote that I chose has storage upon storage, with a compartment for shoes, vented compartments, washable insert bag and wipeable linings. There were several zippered pockets on the outside that allow for easy access and a safe, dry place for electronics such as the phone and ear buds you'll need. I especially loved the outer pocket for a water bottle as I have a habit of tossing one in my bag without pushing down the top. My sloppiness = a hot mess.

From the company:

Apera bags don't stink. Literally. Groundbreaking antimicrobial product protection, inside and out, resists bacterial odor. Our innovative vented compartments allow your bag to breathe, while clever wipeable linings make for easy cleaning. How's that for a refreshing approach to your bag? And Apera's intelligent storage make our bags extremely functional. Your shoes, electronics, and wet or dry gear are kept separate and organized. And the amount of stuff you can carry is unbelievable. Really, you have to see it to believe it.

And, right now, all Apera bags are 20 percent off through July 21. Also, any style of Blue bag, including the Yoga Tote, and all duffel packs are 40 percent off. Apera also hosts a monthly giveaway, and this month the prize is the sprint pack. To enter, sign up for the newsletter at http://aperabags.com/win.

Disclosure: I was provided an Apera bag free of charge in exchange for a review. All opinions are my own.

Three Things Thursday: Making $hit happen

I've declared that 2013 was the year that I was going to make shit happen.

I've been pretty vague as to what the shit I want to make happen will look like in an effort to protect myself. I mean, seriously, everyone is on the interwebs (except my grandma), and I don't want to suffer some of the consequences to putting it all out there.

However, I can share some things. Three things, which are all a part of making shit happen this year.

1. This evening, I taught a circuit class at a freight and shipping company through a workplace wellness program that is managed by a local gym. I had initially contacted the gym about teaching a circuit/bootcamp class at its new location, which is near my 'hood, but the manager thought of me when the gym was looking to fill the Thursday night class.

Yes, you could say I was excited.

He said I had free reign to do what I wanted, and I opted to stick with what I know - strength training. There were three circuits and each circuit had three sets. To make it even more fun, the sets in each circuit got progressively harder. Think: Begin with deadlift, end with single leg deadlift. The class went well but they requested more fun. I'm afraid "fun" might be tough for me so I'd love to know what makes group fitness fun for you.

2. I have been mentioning it here and there and thinking about it even more but taking on this new class has cemented my decision. I am going to pursue my personal training certification. I want to make sure that I'm ready and qualified for any opportunities that come my way and being a CPT is key.

I've chatted with a handful of people and done my research, and I have decided that I am going to go through the American Council on Exercise. The owner of the gym through which I am doing the circuit class and a gal I took BODYPUMP instructor training with both recommended ACE, as it's a well-rounded program, has a number of other certifications and, most importantly, is recognized by the NCCA. I also liked that Les Mills certifications can be counted toward required continuing education credits and the ACE certification is among those listed as acceptable for employment by the YMCA.

3. I feel like the details are a little sketchy on this one but it seems that I am going to be an ambassador for Nathan Sports in 2013. I am a fan of the company's Facebook page, and I was entering its daily holiday giveaways. The final giveaway was the chance to be an ambassador, and entrants had to give their mantra for 2013.

Mine? Be epic. Despite my frustrations, it is still my goal, and I'm using my mantra to keep me motivated during this time in my training.

I've filled out a survey for Nathan and I've been told I can expect some goodies but what it actually means, I'm still unsure. Regardless, I'm pretty pumped to work with the company. My first handheld was a Nathan Sports, and I still have the "sleeve." (The actual bottle was lost when I ran the HUFF 50K relay in 2011.) It carried me through several half marathons and my Columbus Marathon training cycle. I busted it out last weekend for my 10-miler and was, well, intrigued to discover a Swedish fish from the fall in the zip pocket.

I didn't eat it. I promise.

On making things work and being responsible

There's something going on in my house, and I am not so sure I like it.

For the past two nights, Miles has been up several times. It's not the kind of wakings we're used to - the ones where he will stand in his crib talking or singing "round and round all through the time." The disruptions we've had the past two nights involve lots of screaming and inconsolable crying.

Wednesday night, Miles was up at 10:45, midnight and 2:30. At 2:30, as I rocked him, he pulled out his pacifier and said "cookie" through tears followed by "snack" (his word for cereal bars). He had eaten poorly that night, and I wondered whether it was just hunger. I took him downstairs, gave him a cup of milk and half a cereal bar as I changed his diaper. The cereal bar did little to dry the tears as he cried for another 5 minutes after I put him down.

Trying for a better night Thursday, we made sure Miles ate a bit better at dinner and gave him a big cup of milk before bed. There was no way he was going to be waking up hungry. Like clockwork, though, he was up at 10:45. Mark and I tried all that we could but ended up bringing him to bed. Until 2:30 when we could no longer take the feet in the groin and fingers in the eye. There was more crying but after what I'm sure was not as long as it felt, he fell asleep.

And though we did get back to sleep, it was not enough and when I rolled over at 5:10 - the time when I was supposed to be getting up for a hill workout - I knew it wasn't going to happen. I thought I'd try again when Mark got up but the comfort of the couch called to me. As I laid there, the scenarios began to run through my head: RAW this morning, run tonight; call in late and do RAW + run at the YMCA; go to RAW and push run to tomorrow afternoon; get up early tomorrow, run and then lead BODYPUMP launch.

The ideas swirled at lightning speed - quite an amazing feat for my brain considering my fatigue - but I knew there was one option that was better than the others: skip RAW and runt his morning between dropping Miles off at daycare and going to work.

I made it with a heavy heart. Not only have the RAW workouts become a beloved part of my routine the past month but it would probably be my last class.

Our trial membership to the YMCA ends on Wednesday and after much discussion and creative thinking, Mark and I know that it's not the right time for us to add another monthly bill. It might be different if we didn't have access to a treadmill and were going to use it daily but it as difficult to justify the cost when we were using it for three group classes a week.

It totally sucks. I love the class, the instructor and the group exercise environment, and I almost feel like I'm doing the instructor a disservice. It was also a good learning experience for me as I look toward maybe, just maybe, getting a personal training certificate. But what's a girl to do?

Well, I guess there are some things. I have Bob Harper's "Total Body Transformation," which will be good for strength training; Turbo Fire has some longer HIIT workouts that will have some of the cardio conditioning benefits of RAW; and I've put out a Facebook plea for Insanity in he event that someone has a set collecting dust.

Oh, and then there's Zuzka Light. Nothing like having a hot Russian with enormously fake ta-tas make you do round after round of burpees. Now if she could only put Miles to sleep.

Note: I don't mention finances to garner sympathy. It's just a fact that money is tight, and it's tight for a lot of people.

Three Things Thursday: Own it

Walking into the aerobic room of the YMCA, I knew what to expect.

Lots of high knees, tuck jumps, mountain climbers, planks and squats. It would be the exact same workout that I did last Wednesday - a workout that had me feeling defeated and weak. But this time around, I was going to get after it.

And get after it I did.

The key to beating the workout wasn't magically getting stronger and fitter in the past week, though that is a nice thought. Nor was it the pep talk I got last week. Rather, the key to owning those 45 minutes was focusing on a few small things. Things that I could control.

1. One for the money. Stealing this from Dimity of Another Mother Runner, I decided to pick one exercise that I was going to nail 115 percent. Emily, the instructor, sets up the workouts to be performed four weeks in a row. Weeks one and two are to learn the routine, and weeks three and four are challenge weeks. I remembered the exercises that made me want to give up most, and I decided that I was going to beat the push up-mountain climber combination. I would do my best, of course, in the other exercises of the shoulder circuit but I wanted to do every push up, every mountain climber and twisting mountain climber in the three rounds. Even if I had to modify on my knees.

2. Take a good look. I am sure there are people who don't like the two walls of mirrors in the aerobics room but I, for one, appreciate them. During the high knees that were a part of our cardio-ab circuit, I started checking myself out. Not only could I see that I was lifting them higher than I thought but it motivated me to go even higher. I didn't want to look at myself half assing it, did I? Bonus: It took my thoughts away from what other people were doing and how well they were doing it and, subsequently, feeling bad that I wasn't doing what they were doing.

3. Know your limits. This "thing" came by mistake. We were told to grab medium and heavy weights. Last week, I think I had a set of 10-pounders and 12-pounders, moving down to eights for the mediums. For whatever reason, this week, I grabbed a set of 5s and a set of 10s. The lighter weight allowed me to perform all of the exercises as well as some of the advanced options, such as adding the jack to the squat-overhead press combo.

Now don't get me wrong - the workout was tough, and I was a hot mess when I left. But I felt strong and proud. I felt like I owned it.

How do you take on tough workouts?

Don't forget to ask me questions. I'll be answering them in a post next week.

Got it

For the second time in as many days, I dropped off Miles at daycare while I was wearing workout gear. I'd like to think I'm preparing him for the embarrassment that will be his elementary school career but really I'm just trying to fit stuff in and sleep more.

As if that's possible.

Anyway, this morning Miles jumped out of my arms to antagonize his friend in the bathroom, leaving me to chat with one of the helpers. A mentioned that I looked comfy and I told her that I was headed to a class at the YMCA before work. (Yes, that class.)

"What kind of class is it?" A asked.

A little of this, a little of that, I told her. And a whole lot of making me feel like I'm out of shape. Seriously. On Wednesday, my arms felt like Jell-O as we did lateral and side raises with dumbbells - and that's with me modifying it and selecting lighter weights than the start of class. When it came time to do a push up-mountain climber combo, I was toast. Lying on the floor in a puddle of sweat toast. I walked out sweaty, defeated and wondering why I was taking on this class.

"It's just a challenge," said A, who is a smidge older and a lot wiser and always knows how to get in my head. "Just like the other stuff - the running, the BODYPUMP - was a challenge. You got it."

I gave her a smile and a sincere thank you, amazed that A knew exactly the right thing to say. A giant frustration with the class is that I can go out and run 8 miles on dead legs and feel OK but I'm ready to give in after five burpees. I forget that there was a time when running five feet was a challenge and lifting 2.5 kilos on each side for biceps was tough. With time and fortitude, gains were made. Just as gains (hopefully) will be made in RAW.

Before I left, I tried one last time to procure a hug from Miles. Yet another challenge to face. Thankfully, one of the other kiddos, a 2-year-old girl, is always happy to oblige my need for affection.

And then I left. Left for the YMCA, where I faced yet another butt kicking. Four circuits, with each circuit repeated three times. There were 72 tuck jumps, 30 squat jumps and 5 millions lunges in the workout. My legs screamed out in pain and my shoulders nearly gave out.

Despite A's assurance, I didn't feel like my body "got" it but, today, my brain did. Mind over muscle, baby.

Fit to be tried: At home workouts

With the new year - and its resolutions - rapidly approaching, I'm highlighting some of my favorite fit things of 2012. 

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I woke up at 5 a.m., just two minutes shy of my alarm. I was surprisingly alert and ready for the day as I rolled out of bed, leggings and tank already on, and headed downstairs. I made myself half a mini bagel with homemade nut butter and gulped a glass or two of water before grabbing my laptop and heading to the basement for class.

Class being Turbo Fire in my quite scenic unfinished basement.

But as I inserted the DVD for the day's workout, I was disappointed - mad, even - to discover that the DVD drive on my laptop was on the fritz. I tried a different workout and still no dice. Ready to give up on exercising for the day, I turned around and discovered I had an old pair of running shoes next to the treadmill. I begrudgingly laced up for a 6-mile sweatfest.

While running will always be my first love, I've come to enjoy adding DVDs to mix things up, improve cardio conditioning and build strength. They are also great options when the weather turns frigid or the skies open up or wee ones are sick.

Turbo Fire. When I came off the marathon and headed into late fall, I made it a goal to focus on cross training to improve my cardio fitness in the vain hope that it would translate to faster runs. I had considered investing in Insanity (and it really is an investment) and trying my hand at what I could find at the library. However, as fate would have it, a Facebook acquaintance posted a deal for TurboFire. For $53, one would get more than 10 DVDs, a resistance band, meal plan and workout schedule - a program that regularly retails for $119.

It was definitely an impulse purchase but one that I don't regret. Not one bit.The workouts are fun yet challenging, and I've been surprised by just how not annoyed I am with Chalene Johnson. I like her delivery, instruction style and the class atmosphere of the DVDs. From the workouts, I've noticed more definition in my back from the punching, and I truly believe the HIIT workouts helped me bring home a PR in the 10K

There are two strength workouts that use a resistance band - sculpt and tone - but I don't find them to be challenging enough, and I find some of the moves to be awkward.

Bob Harper's Total Body Transformation. This workout is tough. Super tough. The workout is a total body one, utilizing compound movements and weights to build strength and cardio endurance. It's an hour of lunges, arms and abs.  And, if you can get past a few things, it's definitely worth giving it a go.

Those things? Slow order processing and delivery, Bob's cargo shorts and some bad form on the part of the other people in the video.

Jillian Michaels' "Get Ripped in 30." Everyone seemed to love Jillian Michaels' "30-Day Shred," and this workout builds on that model. There are four workouts, meant to daily for one week before moving onto the next, and are about 25, 30 minutes in length. She leads the workouts in a circuit style - 3 minutes of strength, 2 minutes of cardio and 1 minute of abs.

And even though I feel like they shouldn't be hard, they are. I like to do a Jillian workout when I need a bit of resistance training but don't have the time to rehearse BODYPUMP. It also allows me the chance to lift a bit heavier than I would to improve overall performance.

Of course I have tried others - a ballet inspired promo and yoga workouts - but these were the ones that stuck. And, if they stick, they are a good investment. Or so says Mark.

Fit to be tried: Group dynamic

With the new year - and its resolutions - rapidly approaching, I'm highlighting some of my favorite fit things of 2012. 

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So we keep living, cause the feel's right/ And it's so nice, and I'd do it all again/ This time, it's forever/ It gets better, and I / I, I like how it feels

I was half-way through the chest track (release 82) as I subbed the Thursday night BODYPUMP class when I realized something. Something sort of strange.

And it wasn't the odd angle of that photo or my incessant desire to show off my new Old Navy outfit. But, while we're here, isn't it cute?

Nope. The realization was that my journey with BODYPUMP is almost a year-old. A year! It seems like forever and yet no time at all. Either way, it's hard to believe that I went from new participant to instructor in that time, and my passion for the class only continues to grow. I love how it's made me fitter, stronger and more confident while forcing me to do things (read: lunges) that I wouldn't do on my own.

As a non-gym member, I don't have the opportunity to take many classes and thus my experience limited. However, my friend and I made a commitment at the beginning of 2012 to explore new fitness experiences - including BODYPUMP - and I stumbled across some real gems.

Piloxing. A mix of boxing, Pilates and dance, Piloxing has a choreographed element that is familiar while challenging the body, cardiovascular- and strength-wise. I loved that I could take the class barefoot, and the mix of cardio tracks versus balance/strength work.

Real Ryder. I just took a class last week (here, if you are in NE Indiana), and I'm already plotting when I can go back. Many of us have taken indoor cycling classes but where Real Ryder classes differ is in the bikes. The bikes move side to side, allowing for participants to burn more than 20 percent more calories per session than Spin. I was surprised at how much harder the class was - I had to really figure out how to turn the bike and engage my core. By the end, I was wiping up my sweat (and butt) off the floor.

Zumba. OK, I realize that I was the last person on the planet to try Zumba. It just didn't seem like a class for me. I lack rhythm, dance skills and coordination, and I had a preconceived notion that it was for people who were, umm, less hard core. However, with the right instructor, attitude and effort, Zumba is no joke. It's also low-impact, making it a great way to cross train during peak season.

This year, I also tried other kickboxing workouts - cardio and Turbo Kick - as well as Group Power (similar to BP). All in all, not a bad year.

Did you try any new-to-you classes this year? What's your favorite group exercise class?

Love on the run

I might not always like him but I will always love him.

Thursday, Mark and I celebrated our fourth anniversary. Four friggin' years of ups, downs, highs and lows. We've weathered family problems and the death of my mom; adopted an enthusiastic puppy by the name of Denali; bought a house; and created the most amazing child on the planet. Sorry if you are a parent and this is news to you but it's the truth.

And though I still feel like Mark and I are the same two crazy people who got married in December, it's amazing how we both have changed. All you have to do is look at our wedding photos.

Mark looks so much younger and I look a lot less fit. I definitely think I win in this equation.

As I've been consumed with the health of my grandma (thank you for all the well wishes - she has stabilized and has moved to a nursing home for rehab), I've been reflecting on my own and how much mine has changed since Mark and I got married. How those changes aren't a coincidence. I've been able to do what I've done because of him.

Mark never forced me to lose weight. He never said I was fat or unattractive or undesirable. Just the opposite. But, he never shied away from being a role model and an encouraging one at that. By example, he showed me that people can exercise for the pure joy and not because of weight loss or vanity. He supported any effort I made to exercise and was always willing to scale down his efforts to do it with me.

He came up with the idea to participate in my first road race, the now defunct Warbird 5K, and then ran with me, each and every step, in a blistering 42 minutes. He was just as proud of me on that May morning when I finished as he was when I set my PR two years later.

He took me to Three Rivers Running Co. so I could get fitted for my first pair of running shoes, Nike Air Pegasus, beginning a new love affair that I'm not so sure his wallet enjoys.

Just as I celebrated being able to run 4 miles, he came up with a crazy idea that we should do a half marathon - not just him, but us. I did that one and four more, and he's attended all but one of those races. Cheering me on and giving me a hug despite my sweat and stank.

As I began to become a more dedicated runner, he helped ignite my passion by buying me a generous birthday gift - a Garmin Forerunner 305. His friends always tease Mark for being cheap but he's never said no to something I "needed" for running. If I'll use it, I can have it. Well, nine times out of 10.

He's remained a constant, enthusiastic training partner. Mark knows how to get me out for a run when I am just being lazy, and he knows how to push me beyond what I think I can do. I've ran some of my fastest races with him by my side, telling me to stay in it and that I can do it.

Most importantly, he's always believed in me more than I ever dared believe in myself. Even as I grow more confident, in life and fitness, Mark is always thinking of the next big thing I can do.

And then helping me do it.

The art of learning BODYPUMP

This morning was an exciting day at the gym. Not only did I have a decaf coffee from McDonald's spiked with a creamer (a rare order for me) but we added an 8 a.m. Spinning class at the gym and I debuted three new tracks during BODYPUMP.

The tracks weren't exactly new but new to us - they were from the 82 release, which we never launched because of problems with Les Mills autoship. I actually got 83 and taught it for a month before I got the earlier title.

And while I love BP 83, we have been working out to it for two months. Not only can the person get bored but the muscles can, too, and I knew it was time to switch it up. I decided it wasn't feasible to learn 82 in its entirety but I could get down a few tracks to keep things fresh.

Learning the releases can be a very individual process but for everyone, and it takes some trial and error to figure out what works best for you. Eighty-two is my third release to teach, and I think I'm finally getting a process.

Listen to the music. And listen. And listen. I'm not a music-oriented person - at all. I can say that a song is my favorite and not be able to sing the words when I hear it on the radio. It's actually a running joke between Mark and me. For BODYPUMP, I start by listening to the whole release a couple times - on the way to work or on the occasional run. After that, I focus on the first two songs and add on as I learn the music.

Class time. In our release kits, instructors receive not just the CD of music but a DVD with the masterclass, which is taught by the Les Mills elite, and choreography notes. Once I feel like I know the rhythm of each song, I take the class. Sure, it's in my ever-inspiring unfinished basement but it's cool and child-free. Following along with the DVD is the first time I encounter the choreography, and I try to take note of new innovations and proper form.

Follow along. Taking the master class allows me to move to the music and when I listen to it afterward, I'm able to picture the moves. I begin to listen to the CD with the choreography notes so that I can mentally pair changes in the music to changes in the moves.

Practice, practice, practice. Once I think I know the music and the choreography, I begin to practice the tracks without the hep of the DVD. I might practice a track or two during commercial breaks or while Miles is eating breakfast. Heck, I've been known to listen to my iPhone in the bathroom at work and practice squats. No worries - I always choose the one less used and only do so when it's empty.

Script. BODYPUMP would be incredibly boring if the only thing the instructor said was "2-2" or "super slow." Using a (not so much) state-of-the art spreadsheet, I map out the choreography and cues for proper form. I try to add in some jokes or tie-ins with the lyrics to keep it light. While I'd love to keep things spontaneous, I end up stammering when a class isn't mapped out. It's super attractive. Almost as attractive as the way I practice my script - in the car. Yes, I talk to myself as I drive home.

And for the final step? Plan the perfect outfit for the launch. Just kidding. Sort of. The final step is to teach it. Again and again.

Now for a question: Would you go to a BODYPUMP class at noon on New Year's Day? I have an idea for a launch of 84 to celebrate the New Year, New You at the stroke of noon. Noon, though, is a bit odd for a class time so I'd love feedback.

I have some advice for you

My friend Katie is the real deal when it comes to fitness.

Katie is a lifelong athlete, cheered at the collegiate level and coaches tumbling. She is a certified personal trainer and is a certified group fitness, Zumba and Spinning instructor. She's working toward a physical therapy degree, studying exercise and nutrition. The girl has got a body, too - flat belly, toned arms and an ass like whoah. It probably helps that she's never been overweight, never had kids and is the ripe old age of 21.

But anyway, I digress.

Katie had just returned home from a run when the plumber came to fix her sink. She went about her business but stopped in the kitchen for some ice as she always puts it on her knees as a preventative measure. The plumber stopped what he was doing and said, "You know, if you need to ice your knees then maybe you shouldn't be running." She thanked him politely for the advice and told him it was OK. OK it was not because the plumber went on and on about why she shouldn't be running. And he should know - he is a trainer.

Fitness comes in all shapes and sizes but Katie, bless her heart, said in the kindest way possible that he didn't really look like a trainer. Not one she'd take advice from, at least.

And that's the problem: Everyone wants to give you health and fitness advice, whether you ask for it or not and whether they are qualified to give it. Getting more exercise is as simple as parking your car farther from a store, and eating right is as easy as shopping the perimeter. Don't run, walk. Diet soda is just as bad as regular.

Here's a tip for all those know-it-alls: Give me something I haven't heard before. Something I can actually apply to my life.

♦When you go to the bathroom in the middle of the night, use the downstairs half-bath. It's quite possible that you are doing this not to add a flight of stairs to your activity log but to not wake up a baby with the flush. However, a flight of stairs is a flight of stairs and you should take them.

♦Speaking of the bathroom, when you are at work, be sure to use the restroom farthest from your office. Not only to you get in another 100 steps (maybe), your co-workers are also less likely to use it thus reducing the chance for awkward mid-stream conversations.

♦For every diet soda or cup of coffee you drink, drink a glass of water. I tweaked this rule a bit from my grandma's doctrine on alcohol but she doesn't have the Internet and you won't tell. I know you. If you know me, you know I like my caffeine. Drinking equal amounts of water basically means that I'll be walking those 100 steps to the bathroom quite often. Hey - those steps add up!

♦When you go to the store, forgo the cart and opt to carry things in a basket or in your hands to build upper body strength. It also helps to cut down on germ interaction with the handle on the cart and the limited space keeps you from grabbing the double decker mint Oreos.

♦Always carry your child, even if you are in a public place like the store or zoo. The additional weight on your hips, when alternated appropriately, will build strength. For a cardiovascular workout, put him down so you can grab a box of wipes for his stinker butt then sprint to keep him from stealing Ice Breakers gum. Speed work for the win!

♦Don't take a list to the grocery. Yes, I always like to have a menu plan and a corresponding list but leaving the list at homes means that you'll forget potatoes at the store and your beef stew will be mostly carrots, onions and beef and not the starchy, calorie-dense white potatoes.

♦OK, this one is for real: Start your day with a glass of water. When I was all into yoga (aka knocked up), one of the teachers read a passage that advised drinking room temperature water from a copper cup before doing anything else. Well, I have to go to the bathroom first and I don't have a copper cup. So fig you, fancy pants. However, I do drink a big glass - preferably two - before eating or drinking anything. I find it helps me from eating too much and drinking too much coffee.

What wellness tips do you find particularly agitating?

Camping out (+ winner)

Ow.

Ow. Ow.

Ow. Ow. Mother-figgin-ow.

I. Hate. Steps.

I also hate bending down, ambling to the copy machine and walking in general but I guess that's what I get for following an epic 10-mile run with boot camp.

I've been looking forward to boot camp ever since L sent me an email with information about the three-week session. I was sure that the class would be just the butt kicking I need to get in the game mentally and reclaim some of the strength I lost during pregnancy. Last night, we met at the gymnastics/tumbling gym for our first class.

It started off innocently enough with arm circles and front kicks. There were these knee jump things, which L likened to a dive approach, that I have neither the coordination or the ability to complete successfully. I decided to wing it. And laugh. A lot. Thank goodness L decided to laugh, too, or I would have not only looked crazy but been certifiably so.

From there it was typical, or what I assume to be typical, boot camp fare – burpees, squats, bridges with chest presses, lunges, planks, push-ups, squats. The instructor offered modifications of all of the exercises, and I stuck with those for the most part. I have to give myself room to improve, to paraphrase L :)

I was pleasantly surprised that I didn’t feel like @ss crack upon leaving, even though I struggled during certain exercises. I’m hoping that Wednesday’s session, when we’ll move to circuit stations, we’ll give me the @ss crack feeling that merits the type of soreness I’m feeling today.

And the Viva La Resistance winner is (selected via Random.Org) … Bobbi! E-mail me your address (hlthystrides at gmail dot com) so I can mail out your goodies and set up your subscription to Fitness magazine.