Pump you up

It's no secret that I heart BODYPUMP.

It offers a full-body workout that not only burns calories but tones and shapes the body with low weights, high repetitions and a focus on time under tension. I've created changes in my post-baby body that I hadn't anticipated with the program, and I love teaching and pushing people through the moves and music.

Want to know what I don't like about it? It's almost like an exclusive club that a lot of people want to join but can't. And I want everyone to know the joy that is seven sets of bottom-halfs at the end of a squat track.

For a gym to offer BODYPUMP, it has to have a Les Mills license and instructors who have been trained by the company. The fees can be expensive and gyms aren't always willing to go through the process. It can be a bit frustrating, to say the least, as the program seems to be so popular and widespread. Fact: There are only four Les Mills licenses in my area, and one is at the university.

But just because your gym isn't a fan of Les Mills (not yet, anyway) that doesn't mean there aren't options for the PUMP enthusiast.

Group Power. A spin-off so to speak of BODYPUMP, this program is offered by Body Training Systems. It follows the same format as BP - 10 tracks, including a warm-up and cool down, and each track taking on a particular move or muscle group. I recently sampled a class as part of a regular feature I write for the paper, and I found it to be challenging. There are moves with a different range of motion that I was not ready for and the music, a bit more instrumental, had more of a hard core feel. From what I could garner from the website, Body Training Systems programs are offered in 20,000 U.S. clubs. There's only one in my area that offers it but near my grandma in Cincinnati, where BP is hard to find, there were quite a few.

Les Mills PUMP. While I think the group exercise atmosphere is integral to the BP experience, Les Mills does have an at-home workout via Beachbody that will help you get your fix. Some of the faces seen in the series are the same ones I see when I get a new release and rehearse with the Master Class DVD.

Join a boot camp or body fit-type class. My BFF is doing this insane (and insanely early boot camp) class on Saturday mornings. This past week, her instructor brought out the body bar for some fun, and many of the moves my friend described sounded like BP. Become a regular at a class like this and let your instructor know that you would love to use a body bar as part of the class. In my experience, instructors are very accommodating and want to make serve their classes as best they can.

Go big and go home. With a single piece of equipment - a body bar - you can create your own BP experience. By focusing on a single move or muscle group and changing tempo and range of motion during each set, you can feel the REP effect.

I thought I would show you some of my favorite moves, which happen to be fairly basic. The keys are range of motion and timing. Be sure to warm up for 5 to 10 minutes and cool down for an equal time to avoid injury. To spike the heart rate and increase calorie burn, try adding in jumping jacks or jumping rope for 30 seconds between each set.

But don't forget the most important thing: the music. For many, music is key to the BP experience. My new fave? "Too Close" from Alex Clare. It's a much better soundtrack than a baby who doesn't want to sleep.

Disclaimer: I am a certified BODYPUMP instructor and fitness fanatic but I am not a certified personal trainer. (Now that's an idea ...) Please consult a medical doctor before beginning any exercise program.

Winner, winner, chicken dinner

Boot camp is proving to be a challenge. And not just because my instructor decided that it would be super fun to combine plank jacks and burpees into one exercise. (Really, how do you think of things like that?)

L and me, pre-plank jack torture

The twice weekly class has been a challenge for my schedule. More specifically, meal planning. The class is from 6 to 6:45 p.m. - the time fame when I would normally arrive home from work and prepare (and eat) dinner. In another life, I would have just made something quick for Mark and myself when I got home at 7 p.m.but that hour is now devoted to baths, jammies and nursing.

By the way, in that other life, I would get to sleep past 5 a.m., eat with both hands and would never feel guilty about taking a shower.

Anyway ... if I had a bigger entertainment budget, less of a conscience and one of those mythical metabolisms where you can eat whatever you want, I'd probably pick up dinner from one of the many fast food restaurants that dot my route back home. Arby's, Long John Silvers, Big Boy, Taco Bell. Heck, I might even go out of my way and hit up KFC.

But why would I do that? Especially when I can make a healthful (and affordable!) chicken dinner in less time than it takes to go through the drive through.

Here's what you do in 5 easy steps.

1. Buy a whole chicken. It works best if you plan ahead and buy the chicken during your weekly grocery trip.

2. Put the chicken in the slow cooker. Don't forget to take the chicken out of the packaging and remove any of the innards.

3. Sprinkle chicken with seasonings of choice - seasoning salt, pepper, garlic powder. You even could go super fancy and use lemon pepper. You do not have to add anything else. Not even liquid.

4. Cover the slow cooker and turn on low. If you have a programmable one like me, set it for 8 hours.

5. Come home. Eat.

Seriously, it's that easy. Whip up some mashed potatoes (I made them in the morning so all I had to do was reheat them) and pop a steamer bag of broccoli in the microwave and you have a whole meal.

What is your favorite go-to meal in a pinch?

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.

Unlaced

Move that body: 30 minutes “10 Minute Solution – Target Toning for Beginners”

Guess who went for a run today?

 

Guess who didn’t go?

Yeah, that would be Mark and Denali running and me, well, not so much.

After my acid reflux issues of last week forced me to take some rest days, I kind of felt like it was a good time to hang up the Under Armor cap and stash away the Garmin. I made it through most of my 36th week. I could say that I ran when I was 9 months pregnant. My last run was a good one – I could end on a high note. And, most importantly, it finally felt like time.

So while they left for a 3-miler, I stayed home (maybe a bit teary-eyed) with Cindy Whitmarsh. She’s a personal trainer and exercise DVD personality and just happens to be the instructor of one of my former (and favorite) ExerciseTV options – Tank Top Arms. While we’re still sans cable and, therefore, without Exercise TV, I found that Netflix has some workout options to put in my Instant Queue. One such option was “10 Minute Solution - Target Toning for Beginners.”

“Target Toning” is (duh) divided into 10-minute sections that focus on specific body parts: thighs, arms and shoulders, buns, abs and power stretch.I did the first three sections – thighs, arms and buns – and while it wasn’t really challenging, per se, I didn’t manage to sweat and I know I’ll feel the thighs tomorrow. Effing lunges.

Do you follow DVDs for strength training? What’s your favorite?

I like anything by Jillian Michaels and, when we had cable, I would do a lot of selections available OnDemand through Exercise TV.

In the weeds

Move that body: 20 minutes upper body

I didn’t skip my strength sesh this morning. No siree. I got out the 5-pound weights, turned on “Good Morning America” and got going.

The exercises: Bicep curl, overhead press, tricep extension, upright row and bent-over row

The workout: Ladder. I completed each exercise for the target number of reps (2-4-6-8-10-12-10-8-6-4-2) to make up a set. I didn’t really rest between sets except to open the windows to let in the morning air.

The goal: Curling the SnugRide

***

While I was successful at getting in my weights, I totally skipped my cardio. I’d like to say that I did work up a sweat with my replacement activity. But I didn’t. I sat on my butt and worked in my neglected garden. tomatoes needed staked. Weeds needed to be pulled. Things needed to be watered though I’m saving that for today’s rain. By the way, I don’t recommend the whole sitting down thing as it’s probably why I have two nice bites on my bum.

I spent a half-hour, 45 minutes out there and it was well worth it. Things are looking good.

I have some very good-looking kale, flowering tomato plants and pepper plants that I thought were doomed but are now thriving. I can’t wait for summer salads!

Anyone working on a garden this summer? How’s it going?

Top rung

Move that body: 20 minutes upper body and 20 minutes on the treadmill

This morning, my workout was inspired by the ladder … and the fact that it is pouring rain outside. Thank goodness, too – my tomato plants were in dire need of a good soak.

First up: ARMS!

The exercises: Bicep curl, overhead shoulder press, tricep extension, lateral raise, bent-over row, wide-grip bicep curl, upright row, tricep kickback with a twist at the top.

The weight: 5-pound dumbbells

The plan: Perform reps/sets in a ladder of 8-10-12-10-8. So, for the first set, I completed eight reps of each exercise (no break in between) and then rested for 30 seconds. The second set was 10 reps of each exercise (no break in between) followed by 30 seconds rest. And so on and so on. What I love about ladders is that you can start with as few reps as you want depending on time. You could do the workout with a 6-8-10-12-10-8-6 plan. Heck, you could even do a 2-4-6-8-10-12-10-8-6-4-2. I also like to do the last set with a heavier set of weights.

I was hoping that after my arm workout that I could take out Denali for a walk but the weather was not cooperating. I’ll walk with an umbrella but not when it’s thundering and lightning. So I decided to hop on the treadmill and do a short incline workout.

Time (in minutes)	Speed	Incline
1-2	3.0	2.0*
2-4	3.0	3.0
4-6	3.5	2.0
6-8	3.0	5.0
8-10	3.5	2.0
10-12	3.0	6.0
12-14	3.5	2.0
14-16	3.0	7.0
16-18	3.5	2.0
18-20	3.0	2.0

*2.0 is the lowest incline setting on my treadmill

Switching up the speed and incline – and “Something Borrowed” on audiobook – made the 20 minutes in the basement not so bad. I definitely could have gone longer if I had it in my head that that’s what I wanted to do. Plus, I kept it short in the event the rain stopped. It didn’t.

What did your workout look like today? Would you like to come make me a cup of coffee?

Hawt momma

Move that body: 20 minute weights workout and 30-minute run/walk on the treadmill

I’d like to think I haven’t played the pregnancy card that much when it comes to my workouts – at least in terms of fitting them in. I’m still going out 5, 6 days a week.

But today, when it was 75 degrees at 6 a.m. and the forecast looks like this:

I pulled the pregnancy card. No outdoor run for me. In fact, I think I might institute a 70-degree rule much like the 10-degree rule I had this winter. At least while I’m pregnant.

But, as I was up at 6 and I don’t work till 10, I figured I could … you know … do something.

The other day I was playing around on Hulu and saw that there are workouts available for viewing. I selected the “Self: Bikini Ready, Fast!” because I want to get in bikini shape. Very important at 35 weeks pregnant. Actually, I picked it because it used weights. There was LOTS of shoulder work and there was also some focus on biceps, triceps and back. Oh, and a million plies. I did 20 minutes of the 38-minute routine because my laptop got tired and needed a charge. Really, it did.

Not satisfied with 20 minutes, I opted to head down to the basement for a treadmill run. I started off slow but immediately felt some round ligament pain. I made a quick decision to make the workout more of a run-walk with set intervals than my normal runs outside when the walk intervals are shorter and far between. For the first 10 minutes, I did 2:2; the second 10 minutes, I did 3:2; and for the last 10 minutes, I did 4:2. I wasn’t sure whether to count it as a run but when I added it up, I ran 20 minutes and walked 10. Not too shabby and I felt more than sufficiently sweaty.

And if I needed any validation that I made the right decision, when I took out Denali post-treadmill in just shorts and a sports bra, hot with sweat, there was no relief. The air was hot and thick, and I felt like I walked into a sauna. What happened to the beautiful days of early summer?

How are you switching up workouts with the heat?

Burn, baby, burn

Move that body: 3.11-mile run (two walk breaks totaling 0.5 mile)

10-pound weights … arms … next day … ow.

Ow, ow, ow.

Yesterday, I decided to switch up my routine and just use the 10-pounders. It sounded good at the time. Then again, it was about 6:30 a.m. and I might nod my head to anything at 6:30 if I haven’t had any coffee.

I did eight reps of each exercise, going through all of them, before starting the second set – and I did three sets.

• Hammer curl with overhead press
• Tricep kickback
• Bentover Row
• Alternating lateral raise
• Wide-grip bicep curl
• Tricep extension
• Alternating front raise
• Bicep curl
• Wall push-up

It wasn’t too bad – at the time – with the exception of the lateral raise. I suck at those. Probably why I should keep doing ’em. After all, I have just 6.5 weeks to get in baby lifting shape!

If you’re wanna shake things up or looking for a little something different, you know, from people who know what they are talking about, here’s a workout I found at Women’s Health:

I think I might have to add that reverse fly to my circuit! (I also like their idea here – from a different workout – for a twist on the tricep kickback!)

What’s your fave upper body move?

Weight it out

Move that body: Upper body session in front of “GMA” and 2.15-mile walk with Denali

Don’t forget to enter my giveaway for one of three vouchers for a free pair of Old Navy active wear pants. Even if you don’t like them for real exercising, who doesn’t need a pair of yoga pants for lounging?!?

For the past two weeks, I’ve only managed to fit in one session with the free weights per week. I wouldn’t be so bummed about it if I had a good reason … but I don’t. Sure, I could blame being tired or the fact that I don’t have Exercise TV in our new cable-free house or I could blame Denali because, well, it’s fun.

The blame game gets ya nowhere quick, though, and after seeing photos from that August wedding, I set my mind to doing more this week. I woke up, “enjoyed” a bowl of Raisin Bran, rested my aching back for a few and then got to work.

I did one round of the following exercises with 5-pound weights, just going for one minute and then transitioning to the next exercise. For the second round, I switched to 10-pound weights and did 8 reps.

• Hammer curl with overhead press
• Tricep kickback
• Row
• Alternating lateral raise
• Wide-grip bicep curl
• Tricep extension
• Alternating front raise
• Bicep curl
• Tricep extension
• Wall push-up

It took about 20 minutes to finish the two rounds, and I was glad to really hit my shoulders, triceps and biceps. I’d like to do more for my back but I don’t know of my exercises that would be comfortable for me right now. Any suggestions?

Hope everyone had a great weekend!

The big 10

Pre-workout fuel: Slice of whole-wheat toast
Workout: 30 minutes yoga, quick upper body and 2.5-mile walk with Denali

I once read that Madonna uses nothing but 3-pound weights to keep her arms super toned.


Three-pound weights and a lot of repetitions.

And while I normally follow the principle of lighter weights with higher reps, this morning I decided to break out the big guns: the 10-pound free weights. (Yes, 10-pounders are the "big" ones for me.)

I did three 8-repetition sets of the following exercises:

Bicep curls
Overhead press
Tricep extension
Alternating anterior raise
Hammer curls
Alternating lateral raise
Bent-over row
Tricep kickback

When I use 5-pound weights, I will do 12 repetitions per set and also add exercises such as a wide-grip bicep curl, reverse fly, upright row and chest press. But after 10 or 15 minutes this morning, my arms and shoulders were crying out, screaming for the comfort of my usual 5-pounders.

Seeing as every now and again, a girl needs a good cry so I'd say this fit the bill. I might even feel inclined to incorporate the weights on a more regular basis - say once a week. I have some post-F4F ideas that may impede this idea ... or put it in motion. We'll see.

How do you switch up your workouts?

A Labor Day's labor

A little catch-up from Monday ...

Pre-workout fuel: Slice of whole-wheat toast with banana
Workout: 30 minutes yoga and 2.25-ish mile walk with dog in the a.m. Upper body strength in the p.m. (while catching up with "Dexter").

I had my coffee, my peanut butter toast and a couple blogs to read. The clock - it read 7:05 a.m. Normally, I'd be rushing around, frazzled that I had yet to start my workout. Oh, but this day was Labor Day and all I had on the schedule was a 1 p.m. lunch with a gal pal.

Sip away, Kim. Sip away.

Once I finally got motivated to start my day, I found myself also motivated to try a new yoga workout on OnDemand. Or what I thought was a new workout on OnDemand.

"Body Slim" is "an active series of yoga postures that flow together to build long, lean muscles; improves your flexibility; and makes you drip with sweat."

Tell me about it. The workout started off with core (ugh) and went through a cardio sequence then a slow burn sequence. Once the second cardio sequence began, I became keenly aware that I had done this workout before ... and quit.

Reason No. 1:

Reason No. 2:

As much as I'd like to practice yoga, I am more of a do-er. And I only do yoga when my head allows me to believe that I can do the given poses. My head usually doesn't like me to think that I can do downward dog splits and then bring my knee to my chest ... my knee to my tricep ... my knee to, well, just about anywhere.

That brain - it's so funny. It tells you that you can't do something but if you are motivated enough (or don't want to embarrass yourself in front of your husband, who is eating frozen waffles on the couch), you can do things thought impossible.

Like the downward dog split.

I won't say that it was easy. It wasn't - at least for me. And I definitely struggled through the third and fourth salutations, which featured the poses. But I allowed myself to do it, and I'm thankful for that. Maybe I'll even try it again next week. Maybe.

How do you keep your mind from defeating you?