Sunday, June 29, 2008

End of June Bootcamp

This past month seemed to fly by. I think we were all amazed when we found it was the last day. We finished the session at 7:30 and headed to Pack Ratt's for breakfast where Nicole (owner/chef) had prepared a fabulous continental breakfast of granola and yogurt, juices, coffee, and really great fresh muffins!

Lynn from Romantique arrived and we did the apres-bootcamp weight and measurements--and everyone was happy to see that they had gained muscle and lost inches in waists and hips. Phenomenal progress for only 1 month!

I had a draw for a few prizes including a couple of yoga packs that included a mat, stability ball and a band, I gave out hula-hoops, a dinner for 2 at Pack Ratt's and 3 personal training sessions as well as a small gift for each person from Windsong Gallery. It was fun!

It was truly a great group of people. The feedback was all positive (you can read it here) and the entire class has signed up for the next month (or the next as one will be away on vacation for the next month in Europe).

I'm really looking forward to the start of the next class on July 7th!

Monday, June 16, 2008

Bootcamp on the Beach

We're heading into week 3 of my first Beach Body Bootcamp series.

I'm really happy that it's been decent weather (the sun was finally out today!) and we have a great group of enthusiastic people! Everyone's been making progress--the runs are getting easier, we're holding our planks longer... and I don't think there's anything better than getting out there first thing in the morning when it's quiet and the air is fresh... it's very inspiring...

Most of the class is coming back in the next couple of months for another round! I'm already thinking of more challenging moves to add in!

*insert evil laugh*

Friday, May 30, 2008

Hey! A Post!

Life's been very busy lately... a couple of new clients, teaching a class at the new rec. centre, gigs and Relay for Life coming up next week, local jazz festival the week after that... time flies.

I have been planning a month-long boot camp for June -- it'll be 3 times/week at the beach. An idyllic setting I think! I have all sorts of nifty things planned like gift certificates from the local lingerie store with an initial weigh-in and body assessment, some prizes at the end... today I made my own agility ladder using nylon cord and cedar slats (which should be fine if they're not stomped on too many times!), I bought some inexpensive matting from Home Depot which I'll be cutting into small mats for doing crunches, etc. I have skipping ropes and resistance bands... I think I'm pretty much set.

So far I have 7 people signed up... and that's before the actual sign-up day, which is tomorrow at the lingerie store. I'm aiming for a class of 15. I'll be there from 10 to 2... Should be fun... and dangerous for me as they have some really nice lingerie...

The sign-up weigh-in and measurement is optional, but I bought a fancy new bodyfat scale for the occasion. I already had one, but it goes through triple A batteries in a matter of days and is complex to program--the new one runs on lithium batteries and seems really easy to operate in comparison. Although you can't really rely on these as any kind of completely accurate measure, they are a good tool to benchmark... and somewhat entertaining.

I ran/walked for the first time in quite some time a couple of days ago (my knees don't usually hold up well to that kind of abuse) but I'll be doing some running in the boot camp so I need to make sure I can keep up... and now, the inevitable shin splints... ow.

I did a really long walk today on the beach with Susann and we walked a trail up a hill and back down to the beach that will be a regular route for the boot camp... I also did another run/walk this evening with Brian. That seemed to loosen up the kinks some.

I also remembered that I had a pedometer today and decided to try wearing it... the goal is 10,000 steps/day... I was curious to see how many I do. It was not really a typical day, but I did close to 11,000. I need more days like this!

Sunday, April 20, 2008

Reality Check

Lately I've been tuning into some of the weight-loss reality shows (don't laugh!) like The Biggest Loser, The Last 10 Pounds, and one that really got my attention in the schedule, Bulging Brides (Canadian production).

Originally I was watching them to get personal training tips but, after a while, I realized I was most impressed with the beginnings and ends of the shows--where people started, how they progressed, the big reveals at the end!

Of course you can get pretty amazing results if you have personal trainers and nutritionists watching your every move and everything you consume for weeks on end!

But therein lies the difference between them and you... and me for that matter! They (the los-ers) have the pressure of the world watching them--succeed or fail--and people to keep them accountable and on track.

So, if you want results either: hire yourself battery of professionals and throw a party where you step on a scale and have someone take your measurements and enter them on big board for the world to see, and then have a nutritionist go through your cupboards and go to the supermarket with you, etc. or; make sure you have clear goals for yourself and a good support team of friends and family--having a training partner can be a big motivator, track your progress either in a diary or one of the many on-line journals like FitDay.

Find a way to keep yourself accountable!

Wednesday, February 20, 2008

Dispelling Fitness Myths... Having Realistic Goals...

There are so many things I hear over and over again...

1. I don't want to train with weights -- I'll get too big. (model on the right is a fitness model... meaning trains A LOT! )

If you're a female (I don't generally hear this from men), and you're doing moderate weight training sessions 2 - 3 times a week, unless you're extremely genetically gifted and/or taking steroids, there's not really much chance of getting HUGE!

What you WILL get (for starters) is more defined muscles (how defined will depend on your genetics and training intensity); a higher resting metabolism that will help you burn calories even while you are not working out; and you will challenge and strengthen muscles, bones, and connective tissue.

2. I just want to get rid of the fat I have on my ______ (insert problem area here).

Unfortunately, there is STILL no such thing as "spot reduction". You can target areas to strengthen--which will look lovely once you have reduced your overall "fat". (Which tends to collect in different places on different people and is somewhat inherent).

To decrease your overall fat, you need to create a calorie deficit (notwithstanding other medical conditions, etc.)--the most effective way is by both decreasing calories and increasing activity--which will also benefit your heart and lungs. All the crunches in the world will not give you 6-pack abs unless you get rid of the layer of fat covering the muscle.

(to be cont'd)

Saturday, February 16, 2008

How does a year fly by?

It's mid-February now and... I'm not sure how that happened... Training clients, teaching classes, playing music. I guess time really does fly when you're having fun... and trying to build a business or three...

I've got a few projects on the go at the moment--the biggest challenge will be to record a cd this year (which I've been planning for the past couple of years). Seems to be a monumental organizational task--arrangements, musicians... trying to get everyone together at the same time... it's like trying to herd cats. But... one thing at a time.

I'm going to try to post a little more this year... all things fitness, music, life...