Back to Basic: What is Boot Camp?

It was the most challenging class I had led in a while, Mark said as he put on his jacket. It might have been the toughest I had ever done at the YMCA.

"Really?" I asked. It didn't seem that bad. Then again, I wasn't completing the 4-minute rounds that alternated between cardio and resistance training. I was doing part of them, yes, but I definitely wasn't going rep for rep.

But still, I followed up, "don't you expect boot camp to be hard?"

I was sitting in my program director's office, squaring up schedules and training, when he asked me if I could fill in for a few Tuesday nights. One instructor was cutting back on classes and while a replacement was lined up, she still needed some training.

"It's on the schedule as T-N-T," he said, "but she's been doing it as a boot camp. You can just keep that up."

I am not sure what it was about that day and that conversation but ever since, I've really been putting thought into what a boot camp class is – and what it should be. It's easy to fall into the trap of making it the hardest class possible (as I implied when talking to Mark) but the problems with that are a) many people attending group fitness classes in a YMCA-like setting aren't ready for such a class; and b) it is my belief that each class/module should have an objective or goal. I think a lot of people like to label classes "boot camp" because it is more inclusive (you are more likely to get men in the door) and it sounds trendy.

But that's not a good reason.

According to ACE, the organization through which I earned my personal training certificate, an exercise boot camp incorporates exercises that improve strength, agility, power, speed, strength and balance. The Mayo Clinic reports that the appeal of boot camps is that the class builds "strength, endurance and agility to conquer your daily routine"and includes intense aerobic and resistance elements. As for the Y? The schedule describes my class as "a challenging interval class with a variety of drills and power moves to increase agility, "cardio" and overall strength for the ultimate calorie burn."

For comparison, the T-N-T class is listed as "a muscle conditioning work out designed for improving overall strength and endurance."

Even with the definitions, it's still a broad fitness category. And so what's an instructor to do? Well, not make the class as hard as possible – I'll tell you that much.

For me, it's meant that I've stepped back and really put thought into the why of the workout and not the what. It's not about doing three kinds of burpees or four variations of jumps. It's about using heavy weights to build strength or doing lateral movements to improve agility. It's not about incorporating the craziest, most complicated moves from the most recent issue of a magazine but choosing moves that improve functional fitness that participants recognize and can perform with good form. It's not about earning a reputation for being a badass instructor but leading participants through a safe workout.

But don't be fooled by my soap box – safe doesn't equal easy.

Last night's boot camp workout included 4-minute work sessions that focused on performing a move for 45 seconds and then a more intense exercise/version for 15 seconds. The class rested for 2 minutes between rounds, and the rounds alternated between cardio and resistance.

Sample cardio round (repeat twice):

Shuffle side to side (45 seconds)
Squat jack (15 seconds)
Back pedal (45 seconds)
Scissor jack (15 seconds

Sample resistance round (repeat twice):

Deadlift with bentover row (45 seconds)
Isometric row hold (15 seconds)
Single leg deadlift with flye* (45 seconds)
Single leg pulse* (15 seconds)

* Do one side/leg per round

A couple of notes:

• I like to program classes in terms of time rather than reps because not everyone works at the same pace. I find that it improves self efficacy if a participant doesn't feel behind, and it also improves form because they aren't worried about keeping up.

• I offer modifications/challenges for most exercises in a workout. Squat jacks become tap outs and scissor jacks become an alternating lunge with a limited range. If I have a good group, I'll challenge participants to take the squat jack to a tuck jump.

• I am just sharing this as an example. If you choose to incorporate these sets into a workout, you do it at your own risk.

• If you want me to share the whole workout, let me know in the comments. I will add a graphic with the information. I might even get super (insert adjective here) and make it pinnable.

Now, with that out of the way, tell me: What do you think are the components of a good boot camp workout?

Weekly Training Update: 5/15-5/11

I was slowly moving beyond the point of confidence to delusional.

Three Bodypump (or similar classes) a week. Muscle definition, especially pronounced in the upper body. Decent mileage. I was fit. F-I-T.

And then things changed. I stopped teaching at the BBG, started training myself and began outdoor boot camp sessions with a small but fantastic group of people. I wasn't squatting with 22 pounds on each side plus the weight of the bar. Rather, I was doing squats ... and then wide squats ... and maybe some curtsy squats. Lunges were sometimes unweighted ut with increased range of motion. I was doing fewer bicep curls but with the 15-pound dumbbells instead of the 10-pounders. Sometimes it felt hard. Others, well, it just seemed unimpressive.

Until I woke up the next day and tried to find ways not to go upstairs to take a shower. It was then that I was reminded of something I knew: We always have room to grow and get stronger. The fittest person can always get fitter.

I've had a habit of defining fit by speed and muscle tone but I'm hoping to give myself an alternate meaning. Maybe 50 push-ups ... or 100 burpees ... or some awesome form pistol squats.
 

Monday, April 28
REST

Tuesday, May 6
RUN | 5.01 miles, 4x800
Time: 45:32     Pace: 9:05
I was feeling overly confident going into this run, and it really bit me in the ass. Who knew an 800 was so EFFING LONG? GAH. My frustrations with this run: 800s are long. I couldn't see lap pace on Garmin with the interval workout queued. 800s are long. There was a headwind from all direction. 800s are long. My legs weighed a million pounds. I couldn't run the entire 800 because it was long and my brain could not handle it. I need to do the hard things.

CROSS TRAINING | Outdoor boot camp
Chipper workout with decreasing reps (10-9-8-7-6-5-4-3-2-1) each round. We did sumo squats, traveling push-ups, prisoner lunges, tricep dips, jumping jacks, single leg deadlifts with row, standing oblique crunches, lateral hops, twisting mountain climbers and crunches.

Wednesday, May 7
RUN | 3.1 miles
Time: 27:54     Pace: 9:00
Morning stroller run. It was good enough but windy, and I'm not one with the wind.

CROSS TRAINING | Outdoor boot camp
This session was a mover! We did a lot of traveling exercises, such as crab walks, broad jumps, walking lunges, etc., with core work sandwiched in between.

Thursday, May 8
RUN | 4.01 miles
Time: 36:08     Pace: 9:01
I had quoted Joe an easy 4 to 5 miles when I solicited his company for an early morning outing, and I was beyond grateful he chose the 4-mile option. The legs were tired, and I told him as much as we got going. Surprisingly, we moved it along at a decent enough pace.

CROSS TRAINING | Ripped
Much more on my game this week! My legs were sore so I kept the weight light but need to start building more in back and biceps.

Friday, May 9
CROSS TRAINING | Elliptical, 45 minutes
I wanted to move the soreness out of the legs so kept it light this morning. I tried to catch up on some podcasts but eventually switched to some workout music. So much better! I did intervals of 4 minutes forward pedal, 1 minute backward pedal to pass the time.

Saturday, May 10
RUN | 8.08 miles
Time: 1:13:47     Pace: 9:07
Pink Ribbon Run with a warm-up and cool down, each 2 miles. I worked hard to keep the warm up slow as to save the legs. Go me.

Sunday, May 11
RUN | 4.25 miles
Time: 39:29     Pace: 9:18
My Mother's Day tradition - a solo run. I wanted this run to happen probably more than it needed to happen. My legs were dead and my body tired after a full week, the Pink Ribbon Run and a weekend packed with yard work. I couldn't not do it, though, and headed out just after noon. The run felt as bad as I had feared, and I just slogged it through. I stopped every mile, maybe more, for Nuun as it was pretty warm. Or at least warmer than I was accustomed.

Work it, obstacle race style: Three Things Thursday

Spring (loosely speaking) has meant one thing in our house: Dirt. More specifically, mud.

The thawing snow has turned our backyard into a playground for Denali, who is seizing the opportunity to romp and dig and burrow and bury. One never knows what she'll see when looking out the window - head in the ground, knees in a hole. I can't blame the dog - he's been cooped up all winter and needs to have some fun.

It's just not so much for us. Our brick red ceramic tiles show every ounce of dirt, and each trip inside leaves a path of muddy prints. Mark has been furiously using the Shark to keep things clean only to be thwarted by Denali squirming past us as we try to wipe his feet.

And here's the kicker: Things are about to get a whole lot dirtier. I have a feeling, though, that Mark isn't going to mind as much.

I recently signed on to be an ambassador for the Dirty Girl Mud Run. The race series, which is the largest women-only 5K mud and obstacle series in the country, is making a stop in Indianapolis on May 17. At Dirty Girl, it’s not about who finishes first. All obstacles are optional and all fitness levels are invited to participate.

I have never, not once, signed up for a race like this (though I've found myself in some deep mud and hopping hay bails during trail races). Heck, I haven't even done a color run. But I thought I was time I changed all of that and had a little more fun with my running, especially as I wind down from a tough training cycle.

The event will have 10 to 12 obstacles along the 5K course. Some examples are the “Pretty Muddy Stuff” mud pit, the “Get-a-Grip” net climb (you ring a bell when you reach the top), and “Down and Dirty,” where you crawl under a series of nets in the mud. All obstacles are optional, so if you don’t feel like tackling one, or can’t for some reason, you’re welcome to pass it by.

I have a feeling that I'm not going to want to do that - skip the challenges. Something about bragging rights and competition. To make sure that I'm ready, though, I've been thinking about a few exercises to work into the mix.

1. Pulling exercises. Some of the obstacles include inflatable stairs/ladders and the net climb. To tackle those, you need to be able to pull yourself using the muscles in your back. Think pull-ups (assisted or otherwise), lat pull downs and rows. I'm particularly fond of rows as you can do them with minimal equipment at home.

A seated row with resistance band is a great exercise targeting most of the muscles in the back. Perform three sets of 12 to 15 reps. It would also be worthwhile to find a challenging band and perform three sets of 4 to 6 reps to improve your strength and ability to pull yourself up.

2. Lateral leg exercises. Mud is slippery, people slide. It's that simple. If your stabilizing muscles aren't strong or there are any imbalances, you might be at risk of injury. Adding side lunges, monster walks and banded leg lifts target the often neglected glute medius, which helps rotate the thigh and assists in hip abduction. Weakness in the glute medius can contribute to knee pain, PFS (aka runner's knee), IT Band issues and hip pain. Fun, right? Do them. I will, too.

3. Core work. A strong core is the foundation for a strong body. Dynamic exercises that activate the rectus abdominis and transverse abdominis will build strength and stability. My favorite exercises to hate are mountain climbers, plank dips and hip thrusts.

While I'm not overjoyed at reacquainting myself with mountain climbers, I am excited to take on this challenge with blog sister Kim of Girl Evolving. If you want to join us in Indianapolis - or try a Dirty Girl Mud Run elsewhere - you can use code BLOGFRIEND for $10 off registration.

On Twitter: @godirtygirl
On Facebook: Dirty Girl Mud Run
On Instagram: godirtygirl

Be sure to use hash tags #godirtygirl and #dirtygirlmudrun

Disclosure: I received a free registration to the Dirty Girl Mud Run in exchange for posting about the race. All thoughts and opinions are my own. Also, although I am a group fitness instructor and ACE certified personal trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the exercises featured on this website, you do so at your own risk.

Post-workout recovery: Finding a better bar

Here are some things we all {should} know:

• How we recover from a workout can be just as important as the workout itself;
• A carbohydrate:protein ratio of 4:1, consumed within 30 minutes of exercise, helps the body replace tapped out glycogen stores;
• Protein shakes and specially formulated recovery drinks are what people want us to think we need after a workout.

One more thing. Not all of us have time for that kind of follow up.

At least I don't, when you consider that I have negative 15 minutes to get to work from the gym.

So while I'd like to go home, take a hot shower without flip flops and relish a green monster {cue eye roll}, I'll be honest: I don't have time for that shit - at least not until I get my hands on a DeLorean and a sweet puffer vest. So, I do my best and throw in a bar, any bar, that I find in my pantry and manically eat it on my way to work, washing it down with free coffee from the Y.

The problem with this scenario, though, is that not all bars are created equal. Far from it. Some bars are loaded with sugar and high fructose corn syrup. Others have lots of chemicals and a list of ingredients that are harder to pronounce than "refrigerator" with a mouth full of peanut butter. The good ones are pricey, though, and sometimes a calorie BOMB.

Currently in my house {not including Mark's cereal bars and Miles' granola bars} are Clif Mojo Sweet and Salty, found on clearance at Kroger; Fiber One meal bars, sent to me for free through Bzz Agent; and Kind bars - lots of them as I won two giveaways.

Let's talk about how they stack up:

Clif Mojo 

Nutrition: The bar has 200 calories, 18 grams of carbohydrates and 8 grams of protein, making the carb:protein ratio nearly 5:2 and a bit protein-heavy for recovery. The sugar content is manageable at 8 grams, coming from brown rice syrup and, I'm guessing, oat syrup solids. Those are organic, by the way.

Ingredients: The list is good, not great, as there's a lot of recognizable things - almonds, cashews, pecans - but some creepy things such as vegetable glycerin and gum arabic.

Taste: Good but not craveworthy.

Fiber One Meal Bars

Nutrition: 170 calories, 22 grams of carbohydrates and 10 grams of protein. Again, this is not a good ratio for recovery - almost 2:1. The sugars ate at 9 grams as is the dietary fiber.

Ingredients: The list is what you would expect out of a mass produced snack found in a traditional aisle at the grocery store. Among them: Sugar, fructose, soy protein isolate, yogurt powder, dipotassium phosphate and  propylene giycol.

Taste: Nasty. So, so nasty. I used to eat Fiber One bars by the truck full during my Weight Watchers days, as the high fiber content kept the points value low. Either my tastes have changed or the ingredients used to make this bar a "meal" have taken away the flavor. It is chalky, hard to chew and has an unpalatable after taste.

Kind bars {Dark Chocolate Nuts & Sea Salt}

Nutrition: 200 calories, 16 grams carbohydrates and 6 grams of protein. It needs a few more carbs to be better for recovery but it's not too bad. It also has 5 grams of sugar - lowest of the bunch - and 7 grams of fiber.

Ingredients. Kind gets real - mixed nuts, chicory root fiber, honey, cocoa powder and sea salt. There is some crisp rice, soy lecithin and palm kernel oil, which might be not as good but it's far from being offensive.

Taste. Between the two giveaways, I've tried a good number of flavors and styles of kind - from the Healthy Grains line to the lower in sugar bars. There has not been a single one that I've tried that I didn't like, and the Dark Chocolate Nuts & Sea Salt is downright addicting.

Other bars that make it in my rotation: Clif, especially the seasonal flavors; Lara ALT - not the uber; Bonk Breakers; Picky Bars; and Luna Protein bars. I am not sure I have a favorite. Wait. I do. It's the one that is on sale.

If you are curious what to look for in a bar, think whole grains, dried fruit and nuts and seeds. A bar with fewer than 300 calories is best, especially if you are looking at it as a snack, and be sure that the sugar content isn't crazy as some can have as much as a candy bar.

Do you have a favorite protein/energy bar? Or, do you get sassy and make your own?

What do you got in that bag?: A vlog

These days, I sort of feel like I live out of my gym bag.

I teach three classes a week and, more and more, I've been going to the YMCA for treadmill runs between daycare dropoff and work. It's always overflowing with workout wear, some sweaty and some formerly sweaty but now frozen. Earbuds dangle dangerously near doors, and one pair of shoes is always to be found there.

After seeing a video post by Sarah Fit about her gym bag essentials, I thought I'd do the same. Except with lower quality, toddler interruptions and a mischievous dog. It's a tad on the long side but it's possible you have 8 minutes to spare.

Products featured:

Lug Life Puddle Jumper bag
Naawk lip balm
Lemon tea Nuun
Old Navy Graphic Tank
Old Navy Cross-Front Panel Yoga Pants
Sportline Cardio Heart Rate Monitor
Manduka eQua Mat Towel

Back it up: Core Values, Week 2

"Elegance in explanation."

I was interviewing someone today for a project I'm working on, and he was describing how a switch can turn on when a person shares something so "known" in a precise, simple way that it can click. In that conversation, he pinpointed something that I had been trying to since Saturday.

During our launch this weekend, the CXWORX instructor and lead group fit trainer was talking about the program and the goal in the design:

You can't be strong here ...

If you aren't strong here.

As a trainer - even as a Bodypump instructor - I know that it all comes down to balance in exercise and program design. You can do preacher curls, bicep curls, hammer curls, barbell curls until the cows come home but you are going to do some damage if you don't train your triceps. Runners, me included, struggle with dominant quads and hips, which tend to overcompensate for a weaker posterior chain (hamstrings, glutes). Weaknesses can lead to injury.

So, when we train our abdominals as we have been with the Core Values challenge, it's equally important to do exercises for the low back. I like to include back extensions and supermans into my routine. The bird dog, which we've seen in the previous two weeks, is also a great exercise for the area. 

Core Values Check In

Two weeks in, and I'm feeling good. I am definitely getting in the habit of doing 5 minutes of core work, with the challenge becoming less of a, well, challenge. It did help that my marathon of classes this weekend included core, and I didn't need to find time beyond that to get my plank on. I'm also finding that my abs are not as consistently sore as they had been in the first week.

Exercises to try this week

Birddog with a 45 degree angle (see 0:27 in this video)
Back extension
Walking plank (alternate between forearm and straight arm, keeping hips stable)
Fire Hydrant In-Out
Oblique V-Up

How are you doing with the challenge? Be sure to comment for this week's entry into the prize.

Core Values: 30-minute challenge

Currently: Wishing that my Thursday night class will be canceled.

The weather outside is more than frightful today - it's plain stupid. I got stuck in the snow three times this morning, twice requiring help to get out, and the evening commute wasn't much better. I'm definitely not looking forward to going out again when I anticipate class attendance will be low.

But a job is a job is a job. I will work every last person in class to sweat. And, if no one shows up, I might do this tabata workout.

As part of my personal #corevalues challenge, I want to become a more well-rounded athlete by incorporating plyometrics, improving balance and strengthening my core. This workout is designed to do just that.

A couple notes:

• This workout is challenging, even for an advanced exerciser. If you are new to fitness or recovering from an injury, modify as necessary. Examples: March or jog in place instead of high knees; side lunges instead of lateral hops; instead of "jumping" with mountain climber, tap it in.
• I have five tabata sets but feel free to pick and choose from the circuit to create your own workout. I like sets 1, 3 and 5 for a quick 15-minute workout.
• This workout is not total body - I wanted a cardio exercise paired with a more traditional ab exercise.
• Feel free to skip this and just do 5 minutes of abs.
• HAVE FUN!

If you do this workout, let me know what you think in a comment below.

Links to exercises:
Frog jumps
Plank T
Windmill
Lunge with knee lift
Inchworm

Core values: A January challenge

There was a fire in  my belly. A burning, raging fire. Engulfing my insides, radiating from my core to my heals to the top of the head.

As I performed the dynamic boat pose at the end of the barre class, I was consumed by the feeling in my core. It was a feeling of work done and a feeling of work that needs to continue. It was a feeling that I need to take seriously my promises to myself to focus on my core and strengthen it.

A strong core is important for everyone and every body - it's you're center, a foundation and is key to many movements. For me, I believe that it's especially important. An engaged, stronger core will improve my running, yes, help me with balance during Bodypump lunges and bolster my confidence as a personal trainer.

So, for the month of January, I am committing to five minutes of ab exercises six days a week. On the other day, I will perform a tabata-style workout that will incorporate plyometrics that recruit the abs.

And I'm inviting you all to join me. Each Monday, I'll post the week's five exercises (each performed for one minute) and the opportunity to link up. The tabata workout for the week will be posted on Thursday. The workouts will build on each other week to week for variety and to build strength.

Need an incentive? One reader will win a fabulous prize supplied yours truly. It will include but will not be limited to: a pair of SmartWool socks, Nuun, headbands from Prairie Sun Yoga and Clif bars. The winner will be selected via comments on the weekly posts - comment today that you are participating and let me know how you are doing each week.

To make it easier to keep track, here is a link to a calendar. Print it out and check off the workouts each day!

Now, for the exciting part - this week's exercises! Do each exercise for 30 seconds and repeat the circuit twice. Don't feel obligated to do these exercises every day - the goal is just to find 5 minutes to work on the core.

Pelvic tilts with bent-knee march
Glute bridge
Forearm plank
Bird dog
Bicycle crunch

If you want to share this challenge, use the hashtag #corevalues on Twitter and Instagram and use this button on your blog.

 

Disclaimer: While I am an ACE certified personal trainer and a group fitness instructor, I am not your trainer and participation in this challenge is at your own risk. Please consult a doctor before beginning any exercise program, especially if you experience lower back pain. 

Three Things Thursday: Observations from the gym

Between the hours of 9 and 10 this morning, I had to be at the YMCA. It wasn't to teach a class or to attend required seminar but an appointment with my sanity.

While Miles is breathing easier today, a toddler on steroids makes for some interesting days and more interesting nights. The shenanigans last night included hammering (with a toy hammer) an hour past bedtime, stripping down to color all over himself (his feet are still orange) and pile every toy into his bed.

So, this morning -- after a fight about staying downstairs, being told that I don't tell him no and being roared at because I informed him that, yes, I can tell him no -- I decided he needed to go to daycare early and I needed a good sweat session.

1. I ran Tuesday and Wednesday thus making today a cross-training day. I hopped on the upright bike and warmed up for 10 minutes before getting into the work.

• 1 minute at a hard resistance, RPMs max out at 50
• 2 minutes recovery at a moderate resistance
• 1 minute at moderate resistance with high RPMs, no lower than 100
• 2 minutes recovery at a moderate resistance
• Repeat as needed

The workout mimics a plateau, the geological one. You climb, spin on the flat and speed out on the downhill. Ride a bit to the next one. While it plays with resistance and speed, the workout was more about the intensity.

Note: While I am ACE certified personal trainer, I am not your trainer. Performing any workout on this page is at your own risk. Please consult a physician before beginning an exercise program.

2. If Judgy Wudgy was a bear, I am sad to say that I am the mama bear. I noticed several people walking at severe inclines on the treadmills but only being able to do so by holding onto the rails. I am not sure about you but I've never walked up a hill and got to support half my weight while doing so. A more effective workout would have utilized the maximum incline the exerciser could walk unassisted. The same goes for speed. It's the one time it's OK to say no to help.

3. Maybe I'm an antisocial asshole but if there are eight open pieces of equipment, please choose one that is not right next to me. I find it so odd that people cluster up. I can see where it would draw some competitive spirit to see someone go harder or faster than you but I find it distracting. I end up reading the person's magazine rather staying in the zone of my workout.

What's your gym pet peeve?

Bring on the random

I have a giveaway post to be published later today but I feel inclined to write something now. And for those of you tired of giveaways, this one is the last for a while.

◊◊◊

I have a love-hate relationship with Facebook. I love, love stalking people and staying connected to those who don't float in and out of my daily existence on a regular basis. But I hate, hate, hate how Facebook manages to make you feel like crap.

Case in point: A recent comment on the FWTC page.

The track club posted on its page about logging miles this weekend after the snow clears. I mentioned that my nearby park is great, and it's easy to do a long run on the greenway without worrying about sections being closed to flooding. The next person posted that clear trails are for summer and she was going to be at a state park that's 45 minutes or so from the sitting, getting dirty in the mud and slush. Whoever posts on behalf the club agreed that COL was a great option for Sunday.

Great. Good for you. Except running trails and coming home caked in mud doesn't make your run better nor does it make you more hard core. And given that I already feel guilty each and every time I set out for a long run, leaving Mark with Miles duty, I'm certainly not going to leave them for four hours to log the 11 miles I hope to this weekend. Also, it's not like they can tag along. The BOB Ironman was made for running, not hiking.

So eff you and your little excursion. I'll be on the greenway with a stroller and my clean shoes.

◊◊◊

I'm picking up the Tuesday night BODYPUMP class at the gym for a while (I think) as the instructor and his wife just had a baby at 23 weeks. (If you are the prayer sort, say some for them.)

Anyway, I was scheduled to teach and was counting on that workout last night. What I was not counting on was the weather closing the gym. And so I found myself driving to Pizza Hut to join the crew rather than the gym. I had already had a snack but indulged in breadsticks, broccoli soup and a half-slice of pizza.

As one can assume, the idea of an hour-long replacement workout was not that appetizing (pun intended). I opted to study my ACE materials for a half-hour and go all out for a half-hour in the basement, trying my hand at Tabatas.

The workout:

• 5-minute Jane Fonda-esque warm-up
• Tabata 1: Sumo squat high-pull
• 1 minute jump rope
• Tabata 2: Alternating lunges with hammer curl
• 1 minute jump rope
• Tabata 3: Deadlift with row
• 1 minute jump rope
• Tabata 4: Air squats
• 1 minute jump rope
• 3 x 1-minute planks

During the workout, I felt like I was working but didn't feel wiped after and so I worried it wasn't enough. My inner thighs and upper hamstrings are saying otherwise today.

◊◊◊

Food poisoning might have gotten the best of me last week but I still managed to grab a cup of coffee and speak on a panel about weight loss during the most recent My Healthy City breakfast. 

There were two other people on the panel, both of whom had lost more than 100 pounds, and we discussed what we did, what worked and what would help others. It was a really interesting opportunity for me as every time I discuss my weight loss, I feel like I learn more about the journey to obesity and back.

The coordinator had some video shot and made it available online. It's a time investment to watch it all but there were some interesting points about skin removal surgery and relapsing.

 

◊◊◊

Give me something random. I need entertainment. 

When things don't go your way

My plan said run today.

But my plan didn't say it was going to be in the 30s, windy and rainy.

And the plan didn't say that my husband would call dibs on the treadmill.

So I made a new plan.

I decided to try a DVD I had borrowed from the library - Pure Barre.

 At 5:15 a.m.

My body was not pleased with this new plan.

I was sluggish, and I had to stop for the bathroom.

The DVD was nonplussed with it as well.

It paused. Skipped. Went back to the main menu.

As if my real life were actually the movie, Miles woke up just as I put in a new DVD.

So I tried to make do.

After Miles was changed fed, we visited the basement.

He chased balls; I jumped rope.

I threw balls; he ran.

He cried; I stopped.

We went upstairs.

He watched "Thomas;" I did hammer curls.

I did push-ups; he laughed.

He cried when Denali took his ball; I did overhead presses.

He cried harder; I picked him up.

Gave up.

Called it a day.

After 20 weeks of doing everything possible to squeeze in a training session, it was difficult to call this one a draw. It almost felt like quitting, and my attempts to momentarily spike my heart rate seemed vain. I (read: soul) really needed a good sweat session, and I am antsy to see some good numbers on the scale.

However, I will say that it was nice that my Type A self didn't have to have a panic session that a workout didn't happen. A Zumba class tomorrow night or Piloxing on Friday morning, and I'm good for the week.

Actually, I'm good no matter what.

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.