Catchup...

So I guess it has been awhile since I've posted anything...

Where have I been you ask? Studying and writing exams...and trying to get caught up at work before the holidays...

Here is an update on things that have been going on.

I have been diving into Crossfit, loving it more every day. Right now I am still trying to find my SRM (Single Rep Max) for each of the basic lifts that I described in my posts about my onboarding. I am surprising myself with how strong I actually am. Here are some of my personal records so far...

• Overhead Press - 75lbs
• Bench Bress - 105lbs
• Deadlift - 175lbs
• Clean - 120lbs
• Double Unders (skipping) - have worked up to 12 in a row!

I also brought my brother this past week to try out a Crossfit class. It was fun to watch him learn the technique and have him watch me lift more weight than he thought I could!

Over and out for now,

-Sarah

Spinning/Group Cycle Class Plan: Hills and Sprints Week 11

So today was my last Group Cycle class for the semester. At the University (of Guelph) we run 11 week sessions. One of the great things about these sessions is that it is a set class with a set instructor and I get to work with the same people every week for 11 weeks. I loved being able to see the progression over time. In the first week, I had many newbies, who had never taken a class before and by the end I has an entire class of pros who had perfect posture and challenged themselves more and more with each drill. Today was possibly one of my hardest classes to date (burning close to 700 calories according to my HRM) Check it out below! 

Congratulations to all of my amazing students who took themselves to new levels this session. I am so proud of you all!!! I saw considerable improvements in all of you and I hope you saw them in yourselves as well! Thank-you for all your hard work and dedication and it was a pleasure to teach you all this semester. Hopefully I will see you again after the break when I resume my regular Tuesday/Thursday noon cycle classes.

Hills and Sprints 11

• Warmup (Start on Feel So Close - 5 min)
• 6 min climb – 1 min standing/1 min hover, increase every 2 min 60%, 65%,70%
• Tabata Sprint at 60%
• 6 min of jumps, (8 sec counts 1min, 4 sec counts 1min) increase every 2 min 65%, 70%, 75%
• Tabata Sprint at 65%
• Recover for 2min – out of the saddle climb to 70% for 2min
• Reverse Hover Tabata (Double time in hover -> recover standing) @ 70%  
• 2min recovery -> Out of saddle, climb to 90%
• Standing Explosions Tabata @ 90% (half starting on right leg, half on left)
• Cooldown and Stretch

Recovery Day

Yesterday I listened to my body and took a much needed recovery day..

Knowing when you need a day off is sometimes does the trick to renew and re-energize your body to work harder in your next workout. I tried to re-hydrate and stretch and today I felt better than ever!!

Spinning/Group Cycle Class Plan: Interval Grind 10

Interval Grind 10

• Warm-up (6min - start on song Take over Control)
• 9 min climb – 1 min each stand/hover/seated @ 65% then 30sec each stand/hover/seated at double the pace - > then increase to 70% and repeat to total of 9min – 1 min recovery
• 1 legs (active recovery) – right – 1 min 70%, 1 min 75%
• 2:20 min sprint – Seated/hover (20 sec each) – 1 min recovery
• 1 legs (active recovery) – left – 1 min 70%, 1 min 75%
• 9 min climb – 1 min each stand/hover/seated @ 65% then 30sec each stand/hover/seated at double the pace - > then increase to 70% and repeat to total of 9min – 1 min recovery
• 1 min 30 recovery – go to 70% tension -  3 min of jumps (1:30 – 8sec counts. 1min - 4sec counts, 30 sec-2 sec counts) right into a 3 min endurance hover
• 1 min recovery – 1 last Tabata sprint set – 8 sets of 20 sec with 10 sec recover – 60- 65% sprint tension
• Cooldown and Stetch

APP REVIEW: Tabata Pro - Tabata Timer

For those of you who are not familiar with Tabata, you may be wondering what the heck this App is for, and why would anyone want it...

Tabata is a principle of training that revolves around the theory of a work/rest ratio of 2:1 - usually 20 seconds of work with 10 seconds of rest for 8 sets.

Learn more about the Tabata protocol HERE and HERE

Although this principle can be applied to almost every form of training, I have started to use it as a part of my cycling classes, to coach sprinting intervals. (Which you may have noticed in my class plans)

I was recommended this app through a fellow instructor who uses it to keep track of the tabata sets in a class. At one of the gyms that I teach at, currently the mic is out being repaired, which makes it very hard to teach a spin class, especially at a high intensity when you want loud music and have to yell over it. I used this app for the first time in my class yesterday. Even though I had my ipod plugged in with my music, the sounds from the app still worked to let the class know when to work/rest. I also turned the ipod around so that the participants could see the green/red screens flashing to also queue when to work and rest. Overall, I think it worked great, it was something new and let me save my breath and participate in the tabata set as well. Check out a screen shot of the app below.

Crossfit - Getting Started - Training Session #3

This past Friday I had my final, and most challenging Crossfit session. In this session I learned the Deadlift, the Snatch and the Clean.

The Deadlift was definitely the easiest of the three to learn, but it was also a far cry technique wise from what I have been taught in fitness classes.

The Snatch was the most challenging move for me to grasp. It uses a wide grip and the starting position of a deadlift, but then also a jump and pull action and the movement of getting under the bar, similar to the split jerk, but into a squat position. This work is going to take me alot of work to perfect I imagine.

The Clean was a move that I had a bit of experience with from my first two drop in classes that I took, so we spent less time working on this.

So now I am finished all of my private sessions and tonight I am heading to my first actual class as a member of crossfit!! Here goes nothing!

YouTube Fav: Prince Caspian - Christian Girls

I wanted to share this video, not only because I think it is incredibly catchy, but also because this singer is actually a childhood friend of mine, David Fischer! I spent many a play date at his house (along with his sister and my brother) and took piano lessons from his mom. It's a bit weird for me to look back and have these childhood memories of who he was then compared to now. I feel a bit in awe of the talent that he has and am so proud! I had the chance to check out one of his live shows earlier this year and it was so great! Hope you all enjoy!

http://www.princecaspianmusic.com/

Spinning/Group Cycle Class Plan: Hills and Sprints Week 10

Hills and Sprints 10

• Warmup
• Drill 1: Standing Climb 3 min (Start@60%) 1min each 60%/65%/70% - Drop to saddle build speed, sprint for 30sec, recover 30, drop down to 65%, Sprint for 30sec, recover 30, drop to 60% sprint 30sec. recover 2 min
• Drill 2: Standing Climb 3 min (Start@65%) 1min each 65%/70%/75% - Drop to saddle build speed, sprint for 30sec, recover 30, drop down to 70%, Sprint for 30sec, recover 30, drop to 65% sprint 30sec. recover 2 min
• Drill 3: Standing Climb 3 min (Start@70%) 1min each 70%/75%/80% - Drop to saddle build speed, sprint for 30sec, recover 30, drop down to 75%, Sprint for 30sec, recover 30, drop to 70% sprint 30sec recover 2 min
• 3 min endurance hover at somewhere between 65-70% - pick tension that you can maintain for 3 min with speed, do not go breathless, at the end, drop to saddle, make sure you are at an uncomfortable seated tension
• 5 min seated climb, each min stand for 10 sec and add 5%(1/4 turn) – last min go breathless
• Tabata Sprint Set – 8 rounds sprinting at around 60-65% - tension that you have to accelerate into to get fast.
• Cooldown and Stretch

Crossfit - Getting Started - Training Session #2

Yesterday morning I had another session at Crossfit. This was my second of 2 sessions. During this session I learned the series of presses (Overhead Press and Push Press) used in Crossfit as well as the Split Jerk.

Here is a link to a pretty good explanation article of the Push Press on the Crossfit Journal http://www.crossfit.com/journal/library/PushpressJan03.pdf

Also here is a demo of the split Jerk.

What I leaned in this session, these movements use so many more parts of the body that I every imagined they would. I am now learning to be more body aware and using my core muscles in every movement. What I also learned...these three presses are each more powerful easier to use move heavier weight than the next, the press being the least and the split jerk being the most. I have to say, I felt extremely strong and powerful being able to press a 75lb bar over my head multiple times in all positions :)

Overall great session, I'm learning so much. I have my third and final session on Friday. More to come!

YouTube Fav: Alex and the Hats - Messed Up in the Head

Stumbled across this on YouTube today. I admittedly watch "The Real World: San Diego" and this video features current cast member Alexandra Goreve and her newly formed band Alex and the Hats. At first I wasn't sure about her, but I have grown to really like her voice and songwriting, she really does have quite a bit of talent and style as an artist. I'm looking forward to hearing more from her and her band. I really wish they had some sort of MySpace or Facebook Page to share with fans.

Spin/Group Cycle Class Plan: Interval Grind 9

Interval Grind 9

• Warmup
• 9 min climb – 3 rounds of 1 min standing/seated/hover (65%/70%/75%)
• 2 min recovery – start right leg only with 2 min left of song – 1 min@75%, 1min@80%, Both legs together for 30 sec as you drop down to 70%, Sprint for 30sec, drop to 65%, recover for 30 sec, Sprint for 30sec
• Recover for 1 min
• Start with 30 sec left in song, Left leg only, 1 min@75%, 1min@80%, Both legs together for 30 sec as you drop down to 70%, Sprint for 30sec, drop to 65%, recover for 30 sec, Sprint for 30sec
• (Kelly Rowland - Motivation) – Stand and increase to 70% - standing hover/standing climb, 20 sec each, 4 rounds, 2 min reverse hover (increase to 75% after 1 min), repeat 4 rounds of standing hover/standing climbs 20 sec each.
• 1 min recovery
• Last 6 min push – 1 min in saddle, 2 min standing, 3 min saddle (start at 60% increase every 30 sec 5% until you are at 90% and drop to saddle, maintain for 2 min, increase to 95% for last min push to breathless)
• Cooldown and stretch

My name is Sarah and I am addicted to workout clothing....

So I am just going to come out and say it... I am addicted to workout clothing.
I find myself frequenting lululemon.com at least once a day and browsing e-bay contently for the next great deal.

This past week I made a trip to Lululemon Athletica (Square One) and made quite a hefty purchase. Because this trip only happens every 3-4 months because of distance and prices, I find myself going a little crazy when I am there. On this trip, I ended up purchasing a hoodie, a running pullover and a pair of crops. Before I go, I like to assess what I have and what could fill the holes in my workout wardrobe. I knew that I needed to buy another pair of crops, so I picked up another pair of my trusty groove crops, in a size down!!  (I now have 6 pairs of good crops, one for each workout day of the week)


As the weather is getting colder, I am still pushing myself to continue to run outside so I splurged on a Run For It Tech Fleece Pullover. I also think this will be great for layering under my snowboarding gear and wearing too and from the gym. Although it is still a fairly new product, and is still in stores, it is now gone from the website. You can check out pictures HERE on one of my favourite  blogs (luluaddict.blogspot.com) This pullover runs a bit small in the arms and shoulders and I ended up going with the bigger of the two sizes that I normally wear so that it would not ride up and so that I could layer underneath it. Some of the great features are the offset zipper, hand warming cuffs and ponytail hole in the hood (which I think looks rediculous, but I would use it in a pinch).

I also picked up one of their headbands (the kind that keeps ears warm) which I love. It is made of Luon, so it wicks sweat and keeps ears warm at the same time. This product has also disappeared from the website, but is still available in the stores.

Now, I know Lululemon is expensive, I only treat myself every once and awhile. I also have found lots of other great cheaper alternatives that fit and work just as well as Lululemon products. Also - fellow instructors, make sure you sign up for the Research and Development Program at Lululemon to receive 15% off your purchases (regular and sale priced items!!)

I am also a huge fan of Nike products - I find their DriFit crops and pants fit very well on me. I wear a size M in Nike tops, bottoms and bras. (I usually wear around a size 8/10 in most clothes, including Lulu) The Nike Pro DriFit collection is my favourite. Their tees tend to fit long, which is great for running. There is also various local outlet stores in Canada to find product at, as well as a great Outlet Store just across the border on Military Rd., Niagara Falls, NY. (There is also an Under Armour Outlet there as well)

If you are making the trip to the states, you should also check out good old Target. I love their C9 by Champion Line of workout clothing and am very excited that they are coming to Canada in the next year.

If you are stuck in good old Canada, and have a limited budget to update your workout clothing with. Check out Joe Fresh Style at Zehrs or Real Canadian Superstore, they have a good line of affordable workout clothing. (I save up my PC points and use them here.)
Old Navy and Walmart are also two good places to look for workout clothing. Their designs and materials have improved in the past year. I recently found a pair of pants at Walmart that are the closest thing to Lululemon's Grove pant ($99) that I have ever found and the best part is, they are reversible and they only cost $30!!

Ok...enough from me...I think I need to seek some type of therapy....over and out!

<3 Sarah

Fitness Product Review - Fitbit

This review comes via my mom and her new fitness product.

Remember awhile back I told you all about the UP by Jawbone? Well I thought that it was going to be such a great gift for my mom....however I went home for dinner and to visit my parents this past Sunday night and she showed me her new toy...the Fitbit, which is basically the exact same thing as the UP. So there goes my gift idea....at lease I was on the right track...

The Fitbit, similar to the UP tracks sleep patterns, steps, distance and calories, and gives users the option to download data to the computer and track food choices. Although I haven't had the opportunity to check out the UP first hand, I did like the fitbit because it works independently of the Ipod/Iphone and also has a digital screen to check your progress throughout the day. I also liked that it will upload to your computer automatically and wirelessly through a reciever, whenever you are in range. The other neat thing that I noticed is that it tracks the number of flights of stairs you climb throughout the day.

I suppose this product is the ideal solution for someone who does not have an Iphone/Ipod, but would still like to track their progress with a computer program. (Although there is an available Iphone/Ipod app for people who would like to track on the go.) Since they cost the same amount ($99), it really is just a matter of preference. Would you rather clip something to your waist/clothing or wear it around your wrist. I think for me, I like the idea of having a waterproof bracelet that you never take off, which makes it far less easy to lose.

Overall, my mom is very happy with her new fitbit and is excited to meet her step and calorie goals as well as track her sleep patterns.

Here is another REVIEW of the fitbit.

Running with Santa??

A Family that runs together stays together? One thing that I have been blessed with is a great extended family, and not only are they awesome to drink, eat and party with, but they are also awesome to work out with.

Remember when I told you about my first 5km race? Well I ran that with 5 of my cousins and my aunt, while numerous other cousins, aunts, uncles and my dad cheered us on. It was amazing to have such a big group there motivating each other.

Last year, I went to watch as my aunt, uncle and two cousins participated in the annual Santa Claus Race in Burlington, Ontario. Dubbed the largest all-Santa race in Canada, it boasts over 3000 people dressed in Santa suits. I have to admit, it was very cool to watch them all take off from the start line. Check it out here.

This year, a group from our family is again signing up to run this 5km race. It's sure to be quite the experience. I am nervous and excited, and also glad to have my family joining me. Hopefully my training will also pay off and I will have a good time! I wonder if dogs are allowed, I think it would be awesome to take Cyper (my neighbour's dog) with me and dress him up as a reindeer to pull me along ;)

Nike+ Running and Ellie Goulding...

I am a huge fan of Ellie Goulding and also recently started running with the Nike+ system (which I love - review to come), so imagine my excitement when I found this on Youtube! Ellie has partnered with Nike to promote their Nike+ system. Check out the video! PS - she is so fierce in concert!

Also - check out the video below to see Ellie design her own running shoe just like I did last week.

ALBUM REVIEW: Kelly Clarkson - Stronger

It's been a little while since I have done an album review so here is a quick one. Kelly Clarkson's new album, Stronger is her 5th album and two and a half years since her last album.

Honestly, I'm not quite sure what to think of this album. I like how she has revisited some of her bluesy attitude that I liked on her earlier album, but I don't find any of the songs particularly catchy, except for "What doesn't kill you (Makes you Stronger)",  and "Don't be a girl about it" which have made it onto recent spin class playlists. Some of the slower songs may grow on me but I recall there being a lot songs that I skipped half way through. I found them generic, boring, too poppy or busy and just over all uninteresting. I want her to go back to those simple, clean melodies and catchy hooks that let her voice shine and stop looking for over-produced tracks and trying to be "edgy" or "different". Overall, unimpressed, I was hoping for more, I know she is capable of more and has a great voice. I think she needs to work with better writers and producers and possibly go back to her style from her first couple albums. Less is more Kelly!!

Group Cycle / Spinning Class Plan - Hills and Sprints - Thurs Nov 17

Hills and Sprints Week 9 - (I am also using this format for my Zenergy Cycle class this week too, just doing weight sets between drills)

• Warmup
• 6 min climb to breathless (increase every 30 sec to 80%, hold at 80%, increase to 85 or 90% for last min)
• 5 x 30 sec sprints (increase each set for 3, decrease for last 2)
• 4 min endurance hover (every min give a 10 sec break to shake it out)
• 5x 30 sec sprints (increase each set for 3, decrease for last 2)
• 6 min climb to heavy (increase every 30 sec to 80%, hold at 80%, increase to 85 or 90% for last min)
• Seated 1 min – decrease 2 final sprints (2x30sec)
• Cooldown and Stretch

YouTube Fav - Christina Perri - A Thousand Years

I actually not a huge Twilight fan, but I absolutely LOVE this song that was written for and is featured on the Soundtrack for the movie, which opens today. I spent all week procrastinating by learning to play this song on guitar. (Find the Chords HERE)Also - for those of you who didn't know, Christina Perri got her start by posting videos on her Youtube Channel. I had the pleasure of seeing Christina Perri live this past summer in Toronto and I have to say, she is a very talented songwriter with an amazing voice. LOVE!

Crossfit - Getting Started - Training Session #1

This morning I had my very first into to the various basics of lifting in Crossfit. I have to say that I am pleasantly surprised with myself, but also slightly disappointed in myself that I couldn't do more.

Overall, I was told I had good posture, strength and flexibility....but also have room for of improvement. One area that I am going to need to focus on is core strength....and pull ups...

After 2 decent runs and teaching 3 spin classes in the last week, I was unfortunately feeling the effects in my hip flexers/quads which made it difficult to fully perform when learning the squat techniques. Today I learned to do the front squat, back squat and overhead squat. After years of doing squats in group fitness classes, I realize that I have been lacking some technique that is sometimes hard to focus on in the fast pace of a fitness class. I feel like this will be something I am going to have to focus on from now on in Crossfit classes. (I also feel like I am going to be hurting a bit tomorrow, which is why I am hitting up a yoga class tonight to recover.)

Session two will be next week where I will learn some basic lifts. Looking forward to it!

My Success with Group Fitness

For the past 3.5 years, I have been a member of The Athletic Club (Guelph), which is, in my opinion, one of the best fitness clubs in Guelph in terms of classes and facilities. The week before I joined this gym, I went for my annual physical, where I was forced to get on the scale...and finally face how much I weighed. My heart sank as I saw the scale. I'm not going to put any numbers out there, but I am happy to say that through working out and eating properly, 3.5 years later I am now down a total of 40lbs. (as of this week) When I joined the gym, one of the things that I was told (which irritated me) was that I would probably not be successful in reaching my weight loss goals without a personal trainer. I said thanks, but no thanks. I took this as a sort of personal challenge to do it on my own. I have never been one to be told I had to do something a certain way or I wouldn't succeed.

Over the course of my journey, I have basically only done fitness classes (spinning, land and occasionally water) and a bit of running on my own. I never set foot in the "men's" weight area or ran on a treadmill for hours. I simply did fitness classes. 45min or 1hr classes 4-5 times a week. I figured it was like free personal training, someone to coach me and motivate me and give me a good workout. The trick is to keep consistent, challenge yourself with heavier weights and get your heart rate up. If you stick with it, you are bound to see results and changes in your body.

Fast forward to today, I am a spinning instructor and am finishing up my certification in group fitness. I feel like group fitness has become such a huge part of my life and I am thankful that I found it. I have seen changes in the bodies of women in my club who are regulars at fitness classes, and one day I actually had a fellow member that I did not know come up to me in class and tell me that she remembered me from when I first started coming to classes and that it was amazing how much my body had changed. I was so proud and happy in that moment.

After doing all of this reflecting, I dug out a couple pictures to show you my success. On the left is a picture of me as a bridesmaid at my friend's wedding a month before I joined the gym and the right is a picture of me last Christmas. (11 months ago - I think I am down 10lbs since then)
Check out my before and after... What a change!!

Spinning/Group Cycle Class Plan: Zenergy Cycle

I also teach a class on Sunday mornings in Guelph called Zenergy Cycle that is modeled after Soul Cycle (chain of spinning studios in NYC) which uses a style of indoor cycling that involves weight exercises on the bike during recovery after drills. It is also kind of cool because it takes place in a dark studio to candlelight. It is designed to be a sort of zen-like powerful ride to loud music followed by a relaxing stretch. Here is the class plan I used this week.

Zenergy 9

• Warmup – Start on Since U been Gone
• 7 min climb – 1 min standing/1 min hover increase every 2 min to breathless
• Weight Set 1 – front raise – high row – elevated bicep
• Repeat 7 min climb same as drill 1 – issue challenge
• Weight set 2 – shoulder press, tricep extension
• 5 x 1 min sprints – 15 sec saddle 15 sec hover 15sec saddle increase 15 more
• Weight Set 3 – abs – rotation – punches – crunches
• 3 min jumps followed by 3 min seated climb - push to end on beat
• Cooldown and Stretch

I think I missed my calling as a Shoe Designer...

Check out the shoes I designed on nikerunning.nike.com
Love, Love, Love this design and if I had $145 hanging around they would be ordered immediately!! I have been wanting an awesome pair of dark coloured running shoes for running outdoors and these would be perfect. Plus, they would fit my Nike+ chip so I could track my runs!

Design your own shoe HERE

Spinning/Group Cycle Class Plan: Interval Grind Week 8

Interval Grind 8

• ·         Warmup
• ·         Drill 1 (Katy Perry ET): 6 min climb – 1 min stand 1 min hover
• ·         Recover
• ·         Repeat Drill 1 to Gimme More (Issue challenge to increase either speed or tension for round 2)
• ·         1 legs to seated climb to standing climb – drop and sprint at sections
• ·         Sprint pyramid 7 x 30 sec sprints
• ·         3:55 jumps
• ·         3:48 climb to heavy
• ·         Cooldown

Motivations to Run

Looking back on the fitness goals that I have set for myself over the past 5 years, one of my most proud moments was turning myself into a runner. I was always one of those people who did not think they could run. I was plagued with a large chest that made it uncomfortable to run even more than a kilometer. After reaching a certain stage in my weightloss goal, I decided to give running a serious try. Alternating running and walking, I was determined to turn myself into a runner, one way or another. 

Armed with an up-tempo playlist, new running shoes and a supportive bra (Lululemon Tatatamer) I set our to conquer my goal of running 5km.

I have to say that nothing felt better than crossing the finish line of my first 5km race. I learned that I could do anything that I put my mind to.

I look back at this picture and at that point in my life I was in the best shape to date. Now, more than a year later and I compare where I was then to where I am now. 15 lbs lighter, stronger and faster. I realize there is always a new goal to be set in the world of fitness, no matter how small or how big. I am now working on getting faster and running for longer. My goal is to run in a 10km race this spring and maybe even a half marathon by fall. 

How will I get there? Slowly and surely, setting small goals along the way. I have started using Nike+ to track my pace and distance and I was actually surprised at how fast I am running compared to 6 months ago. Seeing improvements is what motivates me to continue. I have also been stealing my neighbours dog to use as my training partner. It is somehow more motivating when you know you are also helping an animal get exercise as well as yourself. It's also kind of hard to stop/slow down when you have a hyperactive black lab tearing full speed ahead!

Taking the dive....into CROSSFIT!!

So I have been interested in checking out Crossfit for awhile now, and I finally got a chance. I have to say, I think it may be exactly what I need to challenge myself and get out of my plateau.

As described on the Crossfit Website:

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Over the last week I have done 2 classes at Crossfit Guelph and I loved it!

What I love about it:

• Group training atmosphere - Because let's face it, I am not motivated enough, and don't have enough knowledge to do it on my own.
• Knowledgeable coach to motivate, coach and educate participants - I like a bit of hand holding to make sure I am doing it right, but also like to be independent
• Setting fitness goals and working towards them - I like seeing results and working towards a goal, it keeps me motivated. I also feel like I am not progressing the way I want to with my fitness level. I see my level of cardio endurance increasing, but I am slacking in my strength training routine. I need to set some serious goals.
• Benefits of Personal Training without the price. - I personally believe that fitness is a good investment. I am paying for knowledge and coaching, the same way I would pay tuition for a course. Although Crossfit is more expensive than a traditional gym, I feel like it is worth it. 

I am so excited to get started with this new fitness challenge. I watched the video below and it inspired me to want to be as fit as the ladies of Crossfit. Has anyone else out there had great success with Crossfit? Any tips to offer?

Great Link for Fitness Music

I recently stumbled upon this site which offers a free e-mail subscription which offers monthly lists of songs that are good for working out and running too. I found a lot of great song ideas to incorporate into my spin classes. Check it out!

http://www.runhundred.com/

Dear Santa....I think I need this for Christmas...

This has got to be one of the coolest new products on the market. The UP by Jawbone. It's basically a bracelet that you wear all the time and it tracks your sleep cycle through movements, your step counts and activity as well as tracks your meals through a photo journal type log. It apparently is going to be released on Sunday Nov 6th in Canada and be sold at the Apple Store. I think I am going to go take a look at it and perhaps wait until there are more reviews after the release date, but I am sure this is going to be a hot item for christmas this year. I think it would be the perfect gift for my mom, but only if it is compatible with her current Ipod Touch 3g. Hopefully it is, we will wait and see.

The UP app from Itunes - HERE
Jawbone UP Website - HERE
Review Article on Engadget - HERE

Group Cycle / Spinning Class Plan - Interval Grind Week 7

Interval Grind 7

• Warmup
• Lose Control – Climb at 65% 1min -> 2 min hover -> 2min climb (increase every 30 sec to heavy – keep pace)
• Good Feeling - Drop to saddle – Drop down to 65-70% (uncomfortable) 30 sec sprint – Recover – Drop to 60-65% easier – 30 sec sprint
• Recovery
• Repeat previous two drills (climb for one song and sprint for next – Work Hard and When love takes over
• Princess of China - 4 min (1 legs) – 1 min right/1 min left x2
• What do you take me for - 3 min – 30 sec get heavy – 30 sec standing hover – 10 jumps x3
• Please don’t stop the music – Drop to saddle – Drop tension to 60% get fast (15 sec sprint/15 sec hover sprint/15 sec sprint x 4 rounds with 30 sec recovery sets)
• 2 min recovery
• Addiction – 3:30 climb to heavy
• Sweat – 3:16 – seated climb to breathless – stay on beat, final push
• Cooldown and Stretch

ALBUM REVIEW: Coldplay - Mylo Xyloto

I am really liking this new album from Coldplay. As soon as I hear the new singles“Every Teardrop is a Waterfall” and “Paradise”, I immediately found a way to incorporate them into my spin classes. After listening to the whole album I think my favourite song is “Princess of China” in which they collaborate with Rhianna. I’m also liking the ballad “Up in Flames” and will probably use this as one of my cooldown songs for class. Over all good album, some of the other songs I could take or leave, I’m not sure it’s an album I would play right through on repeat over and over, but there are definitely some good aspects.

YouTube Fav

I am very intrigued with this singer, Cher Lloyd. At first I didn’t know quite what to make of her when I saw her on X-Factor UK last season, but she has really grown on me and I am kinda digging this song.

APP REVIEW: Tempo Magic Pro

For all of you runners or fitness instructors out there…you will love this! 


I found this App for the iphone/ipod touch and have been loving using it. It is designed to change the tempo of the music on your ipod. As any fitness instructor or avid runner knows, the tempo of music is so key to keeping pace. I have been using this to set a constant BPM while running so that I don’t find myself slowing down for certain songs. I love how it doesn’t distort the song just speeds it up. Such a great app. Check out a Youtube demo HERE


You can buy the app HERE (Best $5 I have ever spent)

ALBUM REVIEW: Arkells - Michigan Left

Released October 18th 2011

I actually really love this new album from one of my favourite groups, the Arkells. It is a strong follow up from their first album Jackson Square (2008).

This album is full of songs with great rock beats, perfect for jamming out in the car or dancing around your living room. I could probably even get away with a few of the songs for my spin classes. I also feel like this album would also make for a fantastic concert. 

The one other thing I love about this album is that they have loads of Canadian, more specifically, Ontario references scattered throughout many of the lyrics. It’s always a nice touch to be able to relate to a local band. Overall great album. I recommend checking it out.

Love!! - Check out this Blog.. Strong is the New Skinny

I came across this blog through a friend of mine on Facebook.

http://strongisnewskinny.blogspot.com/

I absolutely love it! and I hope you will find it inspiring as well.

I am a firm believer that women should place more focus on being strong and fit rather than fitting into a specific dress size or weighing a certain number on the scale.

Although it is nice to step on the scale and see a lower number, I stopped caring about that number years ago.

I realize that it doesn’t matter what that number says, it matters how I feel. I also know that even though I weigh as much as 50lbs more than some of my friends, I am in far better shape.

I have the stamina to teach an hour long spin class, participate in a gruelling hour long boot camp class and run almost 8km straight.

I have the strength to do push ups from my toes, lift the heaviest weights in a fitness class and the core strength to balance on a bosu ball.

I am pretty sure this blog is focused around Crossfit training, which my friend is involved with and is something I am interested in getting involved with.(I actually have a orientation session booked for wednesday) It’s based on the principal of improving strength through fitness challenges in a group based training environment….which sounds exactly like my type of thing. I am very excited to check it out and will post a review afterwards.

More info on Crossfit here…

http://www.crossfit.com/

http://crossfitguelph.com/

Seeing Improvements...

Today’s cycle class also marked the 6th week of classes. I asked my participants, some of who were brand new at the start of the semester (I teach at a university) if they had noticed any changes to their strength and endurance during the class compared to when we started 6 weeks ago. Many of them said yes!

As I started a long endurance hover drill, I looked up and it almost brought me to tears when I saw them all in perfect posture, eyes up, hips back, ready to go! They stayed with me the whole drill giving it their all.

It was one of those moments that really made me realize why being a fitness instructor is so important. You are there to push people and make them better, issue challenges and hope that they take them.

Moments like that make the countless hours I spend planning every class to flow and have the right music all worth it.

-Sarah

Spinning/Group Cycle Class Plan: Hills and Sprints (Week 6)

Hills and Sprints (Week 6)

• Warmup –Start on (Helena Beat – Foster the People)
• 8 min climb – 1 min hover 1 min standing x 4 rounds (increasing 1/4 turn each round)
• 1:30 recovery
• Sprint set – 3x30sec@55% 3x30sec@60% 3x30@65%
• Recovery (2min) – (Coldplay – Every Teardrop is a waterfall)
• 60% - Standing climb go to the end of the song
• 3:47 – (Ghost – Fefe Dobson) Endurance Hover, playing with speed
• 7 min standing climb – playing with speed burst along with music and adding tension
• 1:30 recovery
• Sprint sets - 15seated/15hover/15standing (3 rounds) -> increasing tension then finishing off with a 3:41 heavy climb to breathless.

CONCERT REVIEW: Mumford & Sons - Copps Coliseum, Oct 26th 2011

I don’t know if there are words to describe it, but I will try… I had the pleasure of seeing the very talented Mumford & Sons last night at Copps Coliseum in Hamilton, Ontario, Canada last night

Although the first opening act was a bit lackluster, I would say the second opener sparked my interest. I don’t think I even caught the name of either band….oh well!

Even playing to a packed Arena, the folk/rock group from London, UK did not disappoint. Vocals, harmonies and instruments were all spot on and beautiful. Long strings on lights hanging from the roof made the large venue seem more intimate. I am glad that I picked to see them at Copps rathar than at the larger venue of the ACC that they played the evening prior. One thing is for sure, they had mesmerized with every song they played. They played many songs off their upcoming album, which I am now awaiting anxiously!! Overall amazing evening!

Made My Day!!

I thought this would be a great way to start off my blog..

I am a huge Black Keys fan and I saw this video pop up on youtube previewing a song from their new upcoming album. It was however, hard to concentrate on the song when I was busy laughing out loud at the dancing.

Anyways, hope it makes you smile :)

My First Post....

Well, here is it, my first post to my new blog.

So, I have been thinking, and sometimes I want to share things, but facebook doesn’t always seem like the appropriate outlet. I thought that perhaps there would be people out there like me who would like the things I want to share.

So I thought about what is important to me in my life….

Music and staying active.

Probable my two most favourite things in life.

To start out, let me tell you a bit about myself….

I am a 25 year old female who has completely transformed her life over the past 5 years. I have set out and accomplished things and learned things about life and myself that I never knew I could.

Over the past 2 years, my two greatest accomplishments have been:

1. Teaching myself to play the guitar, and also therefore proving that you can learn anything on Youtube!

2. Becoming a certified Group Cycle/Spinning Instructor and sharing my love of fitness and music with others.

In this blog, I want to bring to you my take on experiences with Music, Fitness, Teaching Spinning and my overall love of life and all that it has to offer.

So sit back, enjoy the ride, and I hope you like it!