If you've known me as a trainer, you've heard me say that eating foods as close to natural form as possible is a great way to stay healthy and to lose or maintain weight. You've heard me criticize magic pills, meal replacement bars, cookie diets, and the like. You've heard me write my concerns, based on reading legitimate fitness source material (i.e. textbooks in my field, not supermarket tabloids) that quick weight loss diets can even be defeating in the long run because (a) the weight you lose is muscle, not fat, and (b) when you lose muscle, it screws up your metabolism making it even harder to keep weight off and (c) super-low-calorie diets don't teach you how to live real life.
Wow, I summarized in just a few sentences what I've been preaching for years!
So, now I'm eating pre-packaged, low-calorie meals on a "5 and 1" plan. Am I crazy? I must be crazy. Or at the very least, inconsistent. Bear with me a bit as I try to explain why I'm doing something I vowed never to do. It took a huge leap for me to get here and I'm still mid-air, but this is what got me to jump.
There are three different places where I work, and I enjoy them all for different reasons. The underlying common factor of them, however, is that I believe in my management teams. Who I work with / for matters. I have worked for management teams I don't respect and shall never do so again.
Last January, I started working for a company called Tri-D Fitness. It's a high-end personal training and therapy facility with state of the art functional training equipment and amazing trainers. I'd admired them from afar for several years, but never had the guts to apply there until Bally went out of business and I wanted to find a home for my classes and clients. When I met the owners, Brad and Scott (brothers), we clicked in many ways. They're both passionate about their business, about helping people, and people I'm proud to know. They trusted me very shortly after hiring me with an equipment investment and a training investment that's been beneficial to all of us and to their staff.
In late 2012, Tri-D merged with another of its businesses, Bootcamp RDFT, a business specializing in large group bootcamp fitness. The united team is now RDFT, Results Driven Fitness Training. The business model is to have a smooth-flowing team of professionals providing client service. It's an elegant business model; I won't bore you with more details except to say that I trust the individuals behind the model and I believe in the model itself.
Wasn't I going to talk about TSFL at some point?
Part of the new business model of RDFT is to bring in some of the successful facets of both Tri-D and Bootcamp RDFT. That's where Take Shape For Life comes in. The folks up at bootcamp have been using TSFL to help their clients for a couple of years. I was isolated from that part of the business.
Now that we're all RDFT, we will be offering TSFL as an option to clients for whom it may benefit. It's a tool in the toolbox. It doesn't suit every client's needs, and it won't be on every client's roadmap. But for this who it could help, RDFT will be offering it. We aren't all required to be coaches. No one's making me eat it. But all of our trainers are required to have the same base product knowledge about the program so we can refer clients to trainers who are coaches. That's it. That's all I was required to do. Attend a training to learn about the program.
There's a lot I didn't know about TSFL
Yes, they're low calorie, pre-packaged meals. You eat 5 of their "meals" (bars, shakes, soups, oatmeals, pancakes, eggs) a day and one of your own "lean and green" meals. That much, I already knew. Super-low-calorie diet, ends up being about 1,200 calories a day, depending on what you eat for your lean and green meal. And what happens when you stop eating 1,200 calories a day?!? Poof, you gain it all back. That's why I have been against these plans.
BUT, they're also a coaching program. This is what I didn't know. The meals are a "catalyst," a way to get people started on a program that will lead to their overall health. Sometimes you have to give people what they want first (a jump-start at weight loss) so they'll trust you enough to teach them what they really need. So as I'm munching away at the decent-tasting bars and choking down the horrible tasting faux-pamesan puffs, I've also got a health coach. The purpose of the health coach is to guide the individual through their lifestyle change, gradually transitioning from the pre-packaged meals to normal foods, by adopting small lifestyle changes one at a time. Healthy habits.
Coaching healthy habits, that I can possibly get behind. But what kind of healthy habits? How much coaching and support? Does it really work? Will what I learn make a long term difference in my eating habits? And am I losing fat like I intend, of will it be just muscle and mess me up further?
The only way I can answer these questions is to try it for myself. The only way I can stand behind a product is to try it. I'm not going to sell or support something I don't believe in. So, here I am eating bars, shakes and parmesan puffs. Note to self: omit parmesan puffs from next order.
The kicker
I didn't become a believer in this overnight. Quite the contrary. I almost left a job I loved. Two things kept me from quitting. (1) Learning that there is a habit coaching piece behind the food and (2) Scott's telling me that his mother has lost over 100 pounds on the program. If you recall a while earlier, I wrote that who I work for matters, and that I trust my management teams or I don't work for them.
Scott and Brad took a leap with me in January 2012. I'm taking a leap with them in 2013. I hope to lose 20-25 pounds through the coaching process. I may, or may not, become a coach myself. But I have to at least give TSFL enough of a chance to learn about it and get some experience with it.
Whether it works or not, you can bet I'll be blogging about it. I've got my first week's results in, but that's a subject of another post.
Wednesday, January 16, 2013
Monday, January 14, 2013
When I dance, no one gives a damn what I weigh
It's the time of year where many people make resolutions for change. This year, the only resolution that I wanted to make for myself was increased self appreciation. Sometimes the shortest way to a happy life is wanting what you have instead of having what you want. Self acceptance, inside and out, imperfections and all, is part of overall wellness. We are all, intrinsically, OK. Sure, we have unique talents, interests, weakness and imperfections, but that's part of the beauty of humanity.
It's my ability to assume goodness in others, regardless of size, shape, or fitness level that makes me a compassionate and capable personal trainer. I meet clients where they're at, respectfully. I listen to their goals and provide feedback on how to make them measurable / accountable, and how they will map the road to success. My mission in fitness is to make everyone feel welcome in my class. And that's what I've been doing for 22 years.
I teach a fantastic group exercise class. Don't take my word for it. Look at my attendance record at every club where I teach, and look at the retention of my group-ex members and personal training clients. Or look at my endorsements on professional fitness sites... When you're good, you tell others; when you're great, others speak for you; others speak for me.
Here's the kicker, the elephant in the room, the dirty little secret. I'm 20-25 pounds overweight.
Let me tell you this....
When I dance, nobody gives a damn about how much I weigh!
No matter what's been going on in my life, I've been able to carve out a place of joy for my fitness classes and clients and put my heart into them. People have told me that the joy I express when I teach is palpable, contagious.
Back to my weight....
My battle with my weight is tied to depression and stress, and they started in late 2003 and early 2004 when my mom was dying. Working 60+ hour weeks, very little gym time, running up and down I-5 corridor to the hospital and back, screaming toddler in tow, stopping at the Centralia Burgerville more often than not. While I would change what I ate, I wouldn't change the time I spent with my mom, may she rest in peace. The bad habits I gained during her demise added 25 pounds to my weight. I'll highlight my other scars, but I won't detail them. Let's just say that between 2004 and 2011, there were 5 family deaths, a boatload of issues with secondary infertility (not to mention weight gain with every round of IVF), major job turmoil, and a dramatic and stressful birth. Everyone has crosses to bear, and I'm not saying mine are more or less than anyone else's. But I survived mine by making poor food choices. Grief, depression, stress, food.
No matter what has gone on in my personal life, I've kept teaching fitness. It's an oasis to dance, to sing, to feel shared rhythm with others. Sometimes, it was my sanity, the very best part of my day. And as I said before, when I dance, nobody gives a damn how much I weigh. I teach from my eyes, from my smile, from my hands. My weight hasn't affected my ability to teach, to dance, to train. I've created and earned more amazing opportunities for myself while weighing in excess of 150 pounds than under.
That's not to say it's been all roses and unicorns...
1) Three people in the last 8 years have declined to hire me, and though they didn't say it, I'm sure the issue was that it was weight, age, or both. If you look at the demographics of who got hired, they were all young, attractive-looking, thin, and most of them had less experience than me.
2) There was that gorgeous physical specimen who looked at me like rotting meat when we were partnered together at a convention last year for a Rip Training seminar. He sized me up and he judged me wrongly. I won a medal in that session of over 100 people, and the presenter said, "This girl, now this girl kicks ass!" Triumph, but still the sting of being the last girl picked, and looked at like a person of little worth.
3) FYI, if you don't see legs sticking out from her crotch, do not ask a woman if she is pregnant. Period. Enough said.
Defensiveness, rationale, excuses...
So here's this instructor who's good at what she does, but she's chunky. Does this make her a bad instructor? No. Does this make her a bad example to her clients? Yes and no. You could argue that I'm a poor example because I'm not within a healthy weight range (I'm overweight, but not obese). You could judge me on appearance alone and say that I shouldn't be in front of people acting like I know fitness. You could say that there's a standard of fitness that professionals ought to uphold and anything less is hypocrisy. There are lots of appearance and example-based reasons why you could argue that I don't have a place in the fitness industry, and I've probably heard most of them. Here are a few reasons, excuses, defensive utterings about why I think I offer a good example to my clients.
1) I understand where they're coming from. My struggles are the same as many of their struggles. While I don't advertise my issues to my clients, my weight is visible and I can't hide it; sometimes it spurs discussions that are teachable moments for them. There is no contempt or judgment from me towards my clients, and people can feel that. There are people who have told me they came to me because they were intimidated by uber-fit trainers and they liked how I treated my clients.
2) Struggles aside, I'm a great example of someone who doesn't give up. Not quitting the gym or the job that I love. Fighting depression instead of sinking under it. Going to the gym as an imperfect person, yet standing in front of the room with an earnest smile.
3) And, always, if someone doesn't like me, I was taught to accept that. I probably wouldn't like them, either! So to the people who didn't hire me, so what? To the rotten meat guy, so what? My strengths exceed my weaknesses.
Whether they're excuses, rationale, defensiveness, or self-protective armor, I've worn my reasons for years.
And now it's time to get rid of some of them, not so I'm easier to hire, to avoid being last pick at fitness conventions, or to look better in a staff shirt. For my own health.
My. Own. Health.
Losing the weight is a very small part of what I'm doing. There's a bigger picture that includes healing some scars and shedding some old beliefs. But in the short term, this chunky little instructor is trying to lose 20 to 25 pounds, and keep it off. I believe the only way to truly be successful at the latter is to deal with the issues that made me overweight in the first place. Nutritious low calorie meal replacements are just one piece of it all.
It's my ability to assume goodness in others, regardless of size, shape, or fitness level that makes me a compassionate and capable personal trainer. I meet clients where they're at, respectfully. I listen to their goals and provide feedback on how to make them measurable / accountable, and how they will map the road to success. My mission in fitness is to make everyone feel welcome in my class. And that's what I've been doing for 22 years.
I teach a fantastic group exercise class. Don't take my word for it. Look at my attendance record at every club where I teach, and look at the retention of my group-ex members and personal training clients. Or look at my endorsements on professional fitness sites... When you're good, you tell others; when you're great, others speak for you; others speak for me.
Here's the kicker, the elephant in the room, the dirty little secret. I'm 20-25 pounds overweight.
Let me tell you this....
When I dance, nobody gives a damn about how much I weigh!
No matter what's been going on in my life, I've been able to carve out a place of joy for my fitness classes and clients and put my heart into them. People have told me that the joy I express when I teach is palpable, contagious.
Back to my weight....
My battle with my weight is tied to depression and stress, and they started in late 2003 and early 2004 when my mom was dying. Working 60+ hour weeks, very little gym time, running up and down I-5 corridor to the hospital and back, screaming toddler in tow, stopping at the Centralia Burgerville more often than not. While I would change what I ate, I wouldn't change the time I spent with my mom, may she rest in peace. The bad habits I gained during her demise added 25 pounds to my weight. I'll highlight my other scars, but I won't detail them. Let's just say that between 2004 and 2011, there were 5 family deaths, a boatload of issues with secondary infertility (not to mention weight gain with every round of IVF), major job turmoil, and a dramatic and stressful birth. Everyone has crosses to bear, and I'm not saying mine are more or less than anyone else's. But I survived mine by making poor food choices. Grief, depression, stress, food.
No matter what has gone on in my personal life, I've kept teaching fitness. It's an oasis to dance, to sing, to feel shared rhythm with others. Sometimes, it was my sanity, the very best part of my day. And as I said before, when I dance, nobody gives a damn how much I weigh. I teach from my eyes, from my smile, from my hands. My weight hasn't affected my ability to teach, to dance, to train. I've created and earned more amazing opportunities for myself while weighing in excess of 150 pounds than under.
That's not to say it's been all roses and unicorns...
1) Three people in the last 8 years have declined to hire me, and though they didn't say it, I'm sure the issue was that it was weight, age, or both. If you look at the demographics of who got hired, they were all young, attractive-looking, thin, and most of them had less experience than me.
2) There was that gorgeous physical specimen who looked at me like rotting meat when we were partnered together at a convention last year for a Rip Training seminar. He sized me up and he judged me wrongly. I won a medal in that session of over 100 people, and the presenter said, "This girl, now this girl kicks ass!" Triumph, but still the sting of being the last girl picked, and looked at like a person of little worth.
3) FYI, if you don't see legs sticking out from her crotch, do not ask a woman if she is pregnant. Period. Enough said.
Defensiveness, rationale, excuses...
So here's this instructor who's good at what she does, but she's chunky. Does this make her a bad instructor? No. Does this make her a bad example to her clients? Yes and no. You could argue that I'm a poor example because I'm not within a healthy weight range (I'm overweight, but not obese). You could judge me on appearance alone and say that I shouldn't be in front of people acting like I know fitness. You could say that there's a standard of fitness that professionals ought to uphold and anything less is hypocrisy. There are lots of appearance and example-based reasons why you could argue that I don't have a place in the fitness industry, and I've probably heard most of them. Here are a few reasons, excuses, defensive utterings about why I think I offer a good example to my clients.
1) I understand where they're coming from. My struggles are the same as many of their struggles. While I don't advertise my issues to my clients, my weight is visible and I can't hide it; sometimes it spurs discussions that are teachable moments for them. There is no contempt or judgment from me towards my clients, and people can feel that. There are people who have told me they came to me because they were intimidated by uber-fit trainers and they liked how I treated my clients.
2) Struggles aside, I'm a great example of someone who doesn't give up. Not quitting the gym or the job that I love. Fighting depression instead of sinking under it. Going to the gym as an imperfect person, yet standing in front of the room with an earnest smile.
3) And, always, if someone doesn't like me, I was taught to accept that. I probably wouldn't like them, either! So to the people who didn't hire me, so what? To the rotten meat guy, so what? My strengths exceed my weaknesses.
Whether they're excuses, rationale, defensiveness, or self-protective armor, I've worn my reasons for years.
And now it's time to get rid of some of them, not so I'm easier to hire, to avoid being last pick at fitness conventions, or to look better in a staff shirt. For my own health.
My. Own. Health.
Losing the weight is a very small part of what I'm doing. There's a bigger picture that includes healing some scars and shedding some old beliefs. But in the short term, this chunky little instructor is trying to lose 20 to 25 pounds, and keep it off. I believe the only way to truly be successful at the latter is to deal with the issues that made me overweight in the first place. Nutritious low calorie meal replacements are just one piece of it all.
Monday, September 12, 2011
Good Person, Good Business
Let me introduce you to Brendan Cosso. He's the owner of Crosscore, a second-generation suspension training tool, and the photo is from his booth at the IDEA World Fitness Convention 2011 in LA.
I've taught with first-generation TRX for a long time, and this year I changed over all of my equipment to Crosscore War Machines (aka Crosscore 180s) because I think it's better equipment. I talked to the Crosscore people a couple of times via phone and email while placing my order, and told them how much I like their system. But this blog entry isn't to tell about how much I like the Crosscore (although I could go on and on and on), it's to tell how much I appreciate this man and the way he and his company treat his customers. Customer service is critical to me.
Anyway, I've been posting a few youtube videos, of my members and a couple of myself, to help sell my small-group personal training. Nothing super-fancy, just showing the studio, a few of my gals, and our circuit-training. I teach at a gym that has a regular membership that I draw from, but I started classes at a brand new private studio (Beyond Brawn, Hillsboro) and youtube was a small branch of my incredible (!), highly sophisticated (!) social media strategy.
When I saw that Crosscore was going to be at IDEA World, I was super-excited to meet the people behind to product. To thank them, to talk shop, to get a few new ideas to take home. I had Crosscore, ViPR, Zumba and Spri already circled on the exhibitor's map before I even got into the hall and had my route all planned out.
So I walk up to the Crosscore booth. Everyone is ripped, cut, gorgeous, and super-fit. This makes total sense; the War Machine is designed to train athletes and first responders how to carry their body weight in all sorts of extreme situations. Military. Firefighters. Police. It's a tool perfect for people whose jobs and lives depend on strength, stability and mobility.
I train a whole spectrum of people on the Crosscore, from beginners to triathletes, of all ages and fitness levels. The Crosscore is perfect for that, too. That's why I appreciate it because it allows me to work with small groups and have a challenging exercise for everyone no matter what their level. With my heterogenous group of clients, it hadn't occurred to me that I was going to look out of place at their booth.
I was intimidated. "Oh shit." I thought. "This middle-aged housewife from Oregon likes their product and they're soooo not going to care because now I see I'm not their sales demographic at all. I'm healthy. I'm strong. But I'm also a size 10 and was devoid of make-up.
So I decide not to make the bold entrance I had intended, but stand on the carpet at the edge of the booth to watch, because I'm always trying to learn more ideas to bring home for my members.
One of the men working the booth smiles and says hi to me. He asks me if I've hung from a cable lately. I smile and tell him that yes I have and in fact I own 6 Crosscores and love to teach with them. He pulls me into the booth and drags me over to another gentleman. "Hey, Brendan, I want you to meet Nancy. She's from Oregon and she teaches classes with our stuff." Brendan looks at me and says, "Nancy? Nancy Korf?!?" And then he gives me this huge hug and says, "I love you! I love your videos! You do such a good job at showing how our stuff works in a class setting with multi-level students! You're awesome!!!"
He introduced me to other members of his team. A couple of them also know me by first and last name and they both tell me how great my videos are, and that they're happy to help support me in my classes. Brendan had even looked at my videos closely enough to notice that I was filming in a new studio.
Every time I came to the booth over the weekend, somebody hugged me.
Treating me like gold, regardless of whether I was young, old, fat, or thin, or had bought 1 or 100 units, that's good business. People I feel good about doing business with. Even if a product is good, if people are jerky to me I don't go back. Brendan and his team have got a customer for the rest of my fitness career.
Sunday, September 11, 2011
I will NEVER forget. My Memories from 9/11/01
I wrote this journaling on 9/12/2001, ten years ago tomorrow. I saw a timeline of the attacks and aftermath from the AP newswire and interspersed my own activities and reactions from that day. From my undergraduate studies in memory and cognition, I've learned that a person's memory from traumatic events can often be wrong over extended periods of time, but this was written within 36 hours of the event and hadn't time to decay with time.
I WILL NEVER FORGET.
Where I was when… Tuesday, September 11, 2001 “9-11”
Note: times will look strange because I kept NYC time for the attacks and PST time for what time it was in my time zone and life.
8:45 a.m. (times in blue are EDT): A hijacked passenger jet, American Airlines Flight 11 out of Boston, Massachusetts, crashes into the north tower of the World Trade Center, tearing a gaping hole in the building and setting it afire.
9:03 a.m.: A second hijacked airliner, United Airlines Flight 175 from Boston, crashes into the south tower of the World Trade Center and explodes. Both buildings are burning.
6:10 am (times in red are PST): After hitting the snooze alarm twice (which may seem like a lot but is actually a record low for me), I roll out of bed, eager to get to work early so I can clean the last few items off my desk before vacation. It’s my last day in the office before a nearly month-long vacation to Australia! We’ve been planning this trip for months and it’s hard to believe it’s finally just a day away!
9:17 a.m.: The Federal Aviation Administration shuts down all New York City area airports.
9:21 a.m.: The Port Authority of New York and New Jersey orders all bridges and tunnels in the New York area closed.
9:30 a.m.: President Bush, speaking in Sarasota, Florida, says the country has suffered an "apparent terrorist attack."
9:40 a.m.: The FAA halts all flight operations at U.S. airports, the first time in U.S. history that air traffic nationwide has been halted.
6:45 a.m.: I emerge from the bathroom and head downstairs and gulp down my “in-a-hurry” breakfast, a glass of milk and a few vitamins. I’m in such a hurry to get to work that I don’t turn on the television, as I would usually do.
9:43 a.m.: American Airlines Flight 77, a Boeing 757 en route from Washington’s Dulles International Airport to Los Angeles crashes into the Pentagon, sending up a huge plume of smoke. 58 passengers and six crew members were aboard. Evacuation of the Pentagon begins immediately.
9:45 a.m.: The White House evacuates.
6:55 a.m.: I get into my car. If I hurry, I can get past Sunset High School before the teenage traffic gets too heavy. As I flick on the radio, I hear a news-like voice on my normally jovial morning show, Mark & Brian. The Pentagon’s on fire? What? A plane crashed into the World Trade Center? “This must be a horrible joke, and it’s not funny at all,” I think. I switch over to “The Morning Zoo” and listen to a few minutes of comedy.
9:57 a.m.: Bush departs from Florida.
7:00 a.m.: The Zoo breaks for a commercial and I switch stations back to Mark and Brian. I realize that the news is still on and listen more carefully. It’s not a joke. From what I can understand, a plane has actually crashed into the World Trade Center, and another plane has crashed into the Pentagon, which is now on fire. I imagine, in my mind, two small commuter planes. What the heck were they thinking? Idiots! And what a coincidence. Then I hear the words hijack, terrorist, Boeing 767 (a large jet).
10:05 a.m.: The south tower of the World Trade Center collapses, plummeting into the streets below. A massive cloud of dust and debris forms and slowly drifts away from the building.
7:05 a.m.: I am at a stoplight, in the middle of traffic on the Murray overpass, waiting to turn onto Highway 26, one of the three freeways I travel on my commute. The radio announcer says, “I’m sorry to announce that the south tower of the World Trade Center has just collapsed.” I am stunned. The light changes and I have to move, turning onto the metered onramp to wait for the freeway. I begin to cry.
7:06 a.m.: On the metered onramp to highway 26, stuck in a line of cars, I call Clint on my cell phone, telling him to get up and turn on the television because there’s been some sort of attack and the World Trade Center has been destroyed. He’s on sabbatical, so he’s still asleep. I debate whether to turn around and go home. In some sort of shock and disbelief, I drive to work.
10:10 a.m.: A portion of the Pentagon collapses.
10:10 a.m.: United Airlines Flight 93, also hijacked, crashes in Somerset County, Pennsylvania, southeast of Pittsburgh.
10:13 a.m.: The United Nations building evacuates, including 4,700 people from the headquarters building and 7,000 total from UNICEF and U.N. development programs.
7:23 a.m.: Still driving, crying, listening to the news, unable to understand. This is an unbelievable act of not just terrorism, but of war.
10:24 a.m.: The FAA reports that all inbound transatlantic aircraft flying into the United States are being diverted to Canada.
7:25 a.m.: I arrive in the parking lot at Mentor Graphics. As I prepare to turn off the engine, I hear on the radio that the remaining tower of the World Trade Center is leaning.
10:28 a.m.: The World Trade Center's north tower collapses from the top down as if it were being peeled apart, releasing a tremendous cloud of debris and smoke.
7:30am: I reach the fourth floor where my office on the tax and legal wing resides. It’s early, so there aren’t too many people in yet, but as they arrive the mood is somber and quiet. I join a cluster around Monte’s office. She’s always the center of information as well as gossip.
10:45 a.m.: All federal office buildings in Washington are evacuated.
7:45 am: Still clustered in front of Monte’s office, someone comes down the hall and says that the other tower has just collapsed. In the next hour, I called Clint twice more, and my travel agent twice, leaving messages with each call. I worked quietly, frantically, because I didn’t know what else I could do.
10.48 a.m.: Police confirm the plane crash in Pennsylvania.
10:57 a.m.: New York Gov. George Pataki says all state government offices are closed.
11:02 a.m.: New York City Mayor Rudolph Giuliani urges New Yorkers to stay at home and orders an evacuation of the area south of Canal Street.
11:18 a.m.: American Airlines reports it has lost two aircraft. American Flight 11, a Boeing 767 flying from Boston to Los Angeles, had 81 passengers and 11 crew aboard. Flight 77, a Boeing 757 en route from Washington's Dulles International Airport to Los Angeles, had 58 passengers and six crew members aboard. Flight 11 slammed into the north tower of the World Trade Center. Flight 77 hit the Pentagon.
11:26 a.m.: United Airlines reports that United Flight 93, en route from Newark, New Jersey, to San Francisco, California, has crashed in Pennsylvania. The airline also says that it is "deeply concerned" about United Flight 175.
8:30 am: I don’t want to see it, but I have to see it. The tax department wanders sadly across the walkway to the Commons. A crowd is surrounding the television, watching the horror. Everyone stands as far away as possible, but close enough to see. No one wants to see it, but they must all feel as I do that they have to. It’s so strange to see coworkers, normally so professional, in tears.
11:59 a.m.: United Airlines confirms that Flight 175, from Boston to Los Angeles, has crashed with 56 passengers and nine crew members aboard. It hit the World Trade Center's south tower.
9:00 am: I return, sadly, to my office. I call Clint again and finally get through. He’s as stunned as I am and asks me to come home. I have a few things to wrap up, then I can go home. We don’t talk about our vacation, but we know we’re going to have to.
12:04 p.m.: Los Angeles International Airport, the destination of three of the crashed airplanes, is evacuated.
12:15 p.m.: The Immigration and Naturalization Service says U.S. borders with Canada and Mexico are on the highest state of alert, but no decision has been made about closing borders.
12:30 p.m.: The FAA says 50 flights are in U.S. airspace, but none are reporting any problems.
1:04 p.m.: Bush, speaking from Barksdale Air Force Base in Louisiana, says that all appropriate security measures are being taken, including putting the U.S. military on high alert worldwide. He asks for prayers for those killed or wounded in the attacks and says, "Make no mistake, the United States will hunt down and punish those responsible for these cowardly acts."
1:27 p.m.: A state of emergency is declared by the city of Washington.
1:44 p.m.: The Pentagon says five warships and two aircraft carriers will leave the U.S. Naval Station in Norfolk, Virginia, to protect the East Coast from further attack and to reduce the number of ships in port. The two carriers, the USS George Washington and the USS John F. Kennedy, are headed for the New York coast. The other ships headed to sea are frigates and guided missile destroyers capable of shooting down aircraft.
2 p.m.: Senior FBI sources tell CNN they are working on the assumption that the four airplanes that crashed were hijacked as part of a terrorist attack.
11:00am: I finally finished work and at 11:00, I told my boss I was going to go home and see what had happened to my vacation.
2:30 p.m.: The FAA announces there will be no U.S. commercial air traffic until noon EDT Wednesday at the earliest.
2:49 p.m.: At a news conference, Giuliani says that subway and bus service are partially restored in New York City. Asked about the number of people killed, Giuliani says, "I don't think we want to speculate about that -- more than any of us can bear."
4 p.m: CNN National Security Correspondent David Ensor reports that U.S. officials say there are "good indications" that Saudi militant Osama bin Laden, suspected of coordinating the bombings of two U.S. embassies in 1998, is involved in the attacks, based on "new and specific" information developed since the attacks.
4:10 p.m.: Building 7 of the World Trade Center complex is reported on fire.
4:25 p.m.: The American Stock Exchange, the Nasdaq and the New York Stock Exchange say they will remain closed Wednesday.
5:20 p.m.: The 47-story Building 7 of the World Trade Center complex collapses. The evacuated building is damaged when the twin towers across the street collapse earlier in the day. Other nearby buildings in the area remain ablaze.
5:30 p.m.: CNN Senior White House Correspondent John King reports that U.S. officials say the plane that crashed in Pennsylvania could have been headed for one of three possible targets: Camp David, the White House or the U.S. Capitol building.
6 p.m.: Explosions are heard in Kabul, Afghanistan, hours after terrorist attacks targeted financial and military centers in the United States. The attacks occurred at 2:30 a.m. local time. Afghanistan is believed to be where bin Laden, who U.S. officials say is possibly behind Tuesday's deadly attacks, is located. U.S. officials say later that the United States had no involvement in the incident whatsoever. The attack is credited to the Northern Alliance, a group fighting the Taliban in the country's ongoing civil war.
6:54 p.m.: Bush arrives back at the White House aboard Marine One and is scheduled to address the nation at 8:30 p.m. The president earlier landed at Andrews Air Force Base in Maryland with a three-fighter jet escort. CNN's King reports Laura Bush arrived earlier by motorcade from a "secure location."
7:17 p.m.: U.S. Attorney General John Ashcroft says the FBI is setting up a Web site for tips on the attacks: www.ifccfbi.gov. He also says family and friends of possible victims can leave contact information at 800-331-0075.
7:02 p.m.: CNN's Paula Zahn reports the Marriott Hotel near the World Trade Center is on the verge of collapse and says some New York bridges are now open to outbound traffic.
7:45 p.m.: The New York Police Department says that at least 78 officers are missing. The city also says that as many as half of the first 400 firefighters on the scene were killed.
8:30 p.m.: President Bush addresses the nation, saying "thousands of lives were suddenly ended by evil" and asks for prayers for the families and friends of Tuesday's victims. "These acts shattered steel, but they cannot dent the steel of American resolve," he says. The president says the U.S. government will make no distinction between the terrorists who committed the acts and those who harbor them. He adds that government offices in Washington are reopening for essential personnel Tuesday night and for all workers Wednesday.
9:22 p.m.: CNN's McIntyre reports the fire at the Pentagon is still burning and is considered contained but not under control.
9:57 p.m.: Giuliani says New York City schools will be closed Wednesday and no more volunteers are needed for Tuesday evening's rescue efforts. He says there is hope that there are still people alive in rubble. He also says that power is out on the westside of Manhattan and that health department tests show there are no airborne chemical agents about which to worry.
10:56 p.m: CNN's Zahn reports that New York City police believe there are people alive in buildings near the World Trade Center.
I WILL NEVER FORGET.
Where I was when… Tuesday, September 11, 2001 “9-11”
Note: times will look strange because I kept NYC time for the attacks and PST time for what time it was in my time zone and life.
8:45 a.m. (times in blue are EDT): A hijacked passenger jet, American Airlines Flight 11 out of Boston, Massachusetts, crashes into the north tower of the World Trade Center, tearing a gaping hole in the building and setting it afire.
9:03 a.m.: A second hijacked airliner, United Airlines Flight 175 from Boston, crashes into the south tower of the World Trade Center and explodes. Both buildings are burning.
6:10 am (times in red are PST): After hitting the snooze alarm twice (which may seem like a lot but is actually a record low for me), I roll out of bed, eager to get to work early so I can clean the last few items off my desk before vacation. It’s my last day in the office before a nearly month-long vacation to Australia! We’ve been planning this trip for months and it’s hard to believe it’s finally just a day away!
9:17 a.m.: The Federal Aviation Administration shuts down all New York City area airports.
9:21 a.m.: The Port Authority of New York and New Jersey orders all bridges and tunnels in the New York area closed.
9:30 a.m.: President Bush, speaking in Sarasota, Florida, says the country has suffered an "apparent terrorist attack."
9:40 a.m.: The FAA halts all flight operations at U.S. airports, the first time in U.S. history that air traffic nationwide has been halted.
6:45 a.m.: I emerge from the bathroom and head downstairs and gulp down my “in-a-hurry” breakfast, a glass of milk and a few vitamins. I’m in such a hurry to get to work that I don’t turn on the television, as I would usually do.
9:43 a.m.: American Airlines Flight 77, a Boeing 757 en route from Washington’s Dulles International Airport to Los Angeles crashes into the Pentagon, sending up a huge plume of smoke. 58 passengers and six crew members were aboard. Evacuation of the Pentagon begins immediately.
9:45 a.m.: The White House evacuates.
6:55 a.m.: I get into my car. If I hurry, I can get past Sunset High School before the teenage traffic gets too heavy. As I flick on the radio, I hear a news-like voice on my normally jovial morning show, Mark & Brian. The Pentagon’s on fire? What? A plane crashed into the World Trade Center? “This must be a horrible joke, and it’s not funny at all,” I think. I switch over to “The Morning Zoo” and listen to a few minutes of comedy.
9:57 a.m.: Bush departs from Florida.
7:00 a.m.: The Zoo breaks for a commercial and I switch stations back to Mark and Brian. I realize that the news is still on and listen more carefully. It’s not a joke. From what I can understand, a plane has actually crashed into the World Trade Center, and another plane has crashed into the Pentagon, which is now on fire. I imagine, in my mind, two small commuter planes. What the heck were they thinking? Idiots! And what a coincidence. Then I hear the words hijack, terrorist, Boeing 767 (a large jet).
10:05 a.m.: The south tower of the World Trade Center collapses, plummeting into the streets below. A massive cloud of dust and debris forms and slowly drifts away from the building.
7:05 a.m.: I am at a stoplight, in the middle of traffic on the Murray overpass, waiting to turn onto Highway 26, one of the three freeways I travel on my commute. The radio announcer says, “I’m sorry to announce that the south tower of the World Trade Center has just collapsed.” I am stunned. The light changes and I have to move, turning onto the metered onramp to wait for the freeway. I begin to cry.
7:06 a.m.: On the metered onramp to highway 26, stuck in a line of cars, I call Clint on my cell phone, telling him to get up and turn on the television because there’s been some sort of attack and the World Trade Center has been destroyed. He’s on sabbatical, so he’s still asleep. I debate whether to turn around and go home. In some sort of shock and disbelief, I drive to work.
10:10 a.m.: A portion of the Pentagon collapses.
10:10 a.m.: United Airlines Flight 93, also hijacked, crashes in Somerset County, Pennsylvania, southeast of Pittsburgh.
10:13 a.m.: The United Nations building evacuates, including 4,700 people from the headquarters building and 7,000 total from UNICEF and U.N. development programs.
7:23 a.m.: Still driving, crying, listening to the news, unable to understand. This is an unbelievable act of not just terrorism, but of war.
10:24 a.m.: The FAA reports that all inbound transatlantic aircraft flying into the United States are being diverted to Canada.
7:25 a.m.: I arrive in the parking lot at Mentor Graphics. As I prepare to turn off the engine, I hear on the radio that the remaining tower of the World Trade Center is leaning.
10:28 a.m.: The World Trade Center's north tower collapses from the top down as if it were being peeled apart, releasing a tremendous cloud of debris and smoke.
7:30am: I reach the fourth floor where my office on the tax and legal wing resides. It’s early, so there aren’t too many people in yet, but as they arrive the mood is somber and quiet. I join a cluster around Monte’s office. She’s always the center of information as well as gossip.
10:45 a.m.: All federal office buildings in Washington are evacuated.
7:45 am: Still clustered in front of Monte’s office, someone comes down the hall and says that the other tower has just collapsed. In the next hour, I called Clint twice more, and my travel agent twice, leaving messages with each call. I worked quietly, frantically, because I didn’t know what else I could do.
10.48 a.m.: Police confirm the plane crash in Pennsylvania.
10:57 a.m.: New York Gov. George Pataki says all state government offices are closed.
11:02 a.m.: New York City Mayor Rudolph Giuliani urges New Yorkers to stay at home and orders an evacuation of the area south of Canal Street.
11:18 a.m.: American Airlines reports it has lost two aircraft. American Flight 11, a Boeing 767 flying from Boston to Los Angeles, had 81 passengers and 11 crew aboard. Flight 77, a Boeing 757 en route from Washington's Dulles International Airport to Los Angeles, had 58 passengers and six crew members aboard. Flight 11 slammed into the north tower of the World Trade Center. Flight 77 hit the Pentagon.
11:26 a.m.: United Airlines reports that United Flight 93, en route from Newark, New Jersey, to San Francisco, California, has crashed in Pennsylvania. The airline also says that it is "deeply concerned" about United Flight 175.
8:30 am: I don’t want to see it, but I have to see it. The tax department wanders sadly across the walkway to the Commons. A crowd is surrounding the television, watching the horror. Everyone stands as far away as possible, but close enough to see. No one wants to see it, but they must all feel as I do that they have to. It’s so strange to see coworkers, normally so professional, in tears.
11:59 a.m.: United Airlines confirms that Flight 175, from Boston to Los Angeles, has crashed with 56 passengers and nine crew members aboard. It hit the World Trade Center's south tower.
9:00 am: I return, sadly, to my office. I call Clint again and finally get through. He’s as stunned as I am and asks me to come home. I have a few things to wrap up, then I can go home. We don’t talk about our vacation, but we know we’re going to have to.
12:04 p.m.: Los Angeles International Airport, the destination of three of the crashed airplanes, is evacuated.
12:15 p.m.: The Immigration and Naturalization Service says U.S. borders with Canada and Mexico are on the highest state of alert, but no decision has been made about closing borders.
12:30 p.m.: The FAA says 50 flights are in U.S. airspace, but none are reporting any problems.
1:04 p.m.: Bush, speaking from Barksdale Air Force Base in Louisiana, says that all appropriate security measures are being taken, including putting the U.S. military on high alert worldwide. He asks for prayers for those killed or wounded in the attacks and says, "Make no mistake, the United States will hunt down and punish those responsible for these cowardly acts."
1:27 p.m.: A state of emergency is declared by the city of Washington.
1:44 p.m.: The Pentagon says five warships and two aircraft carriers will leave the U.S. Naval Station in Norfolk, Virginia, to protect the East Coast from further attack and to reduce the number of ships in port. The two carriers, the USS George Washington and the USS John F. Kennedy, are headed for the New York coast. The other ships headed to sea are frigates and guided missile destroyers capable of shooting down aircraft.
2 p.m.: Senior FBI sources tell CNN they are working on the assumption that the four airplanes that crashed were hijacked as part of a terrorist attack.
11:00am: I finally finished work and at 11:00, I told my boss I was going to go home and see what had happened to my vacation.
2:30 p.m.: The FAA announces there will be no U.S. commercial air traffic until noon EDT Wednesday at the earliest.
2:49 p.m.: At a news conference, Giuliani says that subway and bus service are partially restored in New York City. Asked about the number of people killed, Giuliani says, "I don't think we want to speculate about that -- more than any of us can bear."
4 p.m: CNN National Security Correspondent David Ensor reports that U.S. officials say there are "good indications" that Saudi militant Osama bin Laden, suspected of coordinating the bombings of two U.S. embassies in 1998, is involved in the attacks, based on "new and specific" information developed since the attacks.
4:10 p.m.: Building 7 of the World Trade Center complex is reported on fire.
4:25 p.m.: The American Stock Exchange, the Nasdaq and the New York Stock Exchange say they will remain closed Wednesday.
5:20 p.m.: The 47-story Building 7 of the World Trade Center complex collapses. The evacuated building is damaged when the twin towers across the street collapse earlier in the day. Other nearby buildings in the area remain ablaze.
5:30 p.m.: CNN Senior White House Correspondent John King reports that U.S. officials say the plane that crashed in Pennsylvania could have been headed for one of three possible targets: Camp David, the White House or the U.S. Capitol building.
6 p.m.: Explosions are heard in Kabul, Afghanistan, hours after terrorist attacks targeted financial and military centers in the United States. The attacks occurred at 2:30 a.m. local time. Afghanistan is believed to be where bin Laden, who U.S. officials say is possibly behind Tuesday's deadly attacks, is located. U.S. officials say later that the United States had no involvement in the incident whatsoever. The attack is credited to the Northern Alliance, a group fighting the Taliban in the country's ongoing civil war.
6:54 p.m.: Bush arrives back at the White House aboard Marine One and is scheduled to address the nation at 8:30 p.m. The president earlier landed at Andrews Air Force Base in Maryland with a three-fighter jet escort. CNN's King reports Laura Bush arrived earlier by motorcade from a "secure location."
7:17 p.m.: U.S. Attorney General John Ashcroft says the FBI is setting up a Web site for tips on the attacks: www.ifccfbi.gov. He also says family and friends of possible victims can leave contact information at 800-331-0075.
7:02 p.m.: CNN's Paula Zahn reports the Marriott Hotel near the World Trade Center is on the verge of collapse and says some New York bridges are now open to outbound traffic.
7:45 p.m.: The New York Police Department says that at least 78 officers are missing. The city also says that as many as half of the first 400 firefighters on the scene were killed.
8:30 p.m.: President Bush addresses the nation, saying "thousands of lives were suddenly ended by evil" and asks for prayers for the families and friends of Tuesday's victims. "These acts shattered steel, but they cannot dent the steel of American resolve," he says. The president says the U.S. government will make no distinction between the terrorists who committed the acts and those who harbor them. He adds that government offices in Washington are reopening for essential personnel Tuesday night and for all workers Wednesday.
9:22 p.m.: CNN's McIntyre reports the fire at the Pentagon is still burning and is considered contained but not under control.
9:57 p.m.: Giuliani says New York City schools will be closed Wednesday and no more volunteers are needed for Tuesday evening's rescue efforts. He says there is hope that there are still people alive in rubble. He also says that power is out on the westside of Manhattan and that health department tests show there are no airborne chemical agents about which to worry.
10:56 p.m: CNN's Zahn reports that New York City police believe there are people alive in buildings near the World Trade Center.
Sunday, March 20, 2011
Zumba choreography for "Banana" MM22
It's been a whirlwind few months so the blog got a bit ignored. ViPR and TRX are going great but today's post is about my new adventure, ZUMBA! I took the B1 licensing course in early January and started teaching 2 weeks later. Love it, and my classes have been loving it, too. Here's a routine I made up to the song called, "Banana," my way of sharing choreo with fellow ZINs.
Counted in 8's
Intro (4x8): Toe taps front, (this is my low impact version of basic front calypso step)
"Banana" verse (7x8): 2-3 bars of front calypso with no arms, 4-5 bars of front calypso with arm swings forward as foot comes forward. Get ready to switch moves when you hear singer say, "Oh!"
"Que Pas!" (4x8), Grapevine right and left, grapevine with full turns right and left (turn optional), grapevine R & L no turn, grapevines with turns.
"Jemma Po" (4x8) I don't know if that's what's being said, but that's how I hear it. Double stomp right (step out to right and sway hip to right 1, close 2, out 3, in 4), double stomp right (out left 5, close 6, out 7, close 8). 4 sets R&L total.
"Que Pas!" (4x8) as written above
"Jemma Po" (2x8) As written above, but only 2 sets of 8
"Hey!" on 3 (3x8) Bend over into tuck position and pull arms in 1,2, and jump out wide 3 on "Hey!", box step 5,6,7,8. Three times
After the heys (4x8) 4-count shuffles to make a box (shuffle, turn & shuffle, turn & shuffle, turn & shuffle). 2 full boxes
"Hey!" on 3 (3x8) As written above
After the heys (4x8) As written above
"Quoi!" (4x8) Shake it 1,2,3,4, pivot turn 5,6,7,8. Four times
"Ring-a-ding" (5x8) Single single double hip sways to the side with varying arms.
"Que Pas!" (4x8) Grapevines as written above.
"Jemma Po" (4x8) Double stomps as written above.
"Que pas!" (4x8) Grapevines
"Jemma Po" (2x8) Double stomps as written above but only 2 sets
"Hey on 3" (3x8) Tuck in, jump wide, box step as written above, 3 times.
After the Heys (4x8) 4-count shuffles to make a box as written above.
"Que pas!" (2x8) 2 sets of grapevines as music starts to fade, grapevine, turn, finish pose.
Enjoy!
Counted in 8's
Intro (4x8): Toe taps front, (this is my low impact version of basic front calypso step)
"Banana" verse (7x8): 2-3 bars of front calypso with no arms, 4-5 bars of front calypso with arm swings forward as foot comes forward. Get ready to switch moves when you hear singer say, "Oh!"
"Que Pas!" (4x8), Grapevine right and left, grapevine with full turns right and left (turn optional), grapevine R & L no turn, grapevines with turns.
"Jemma Po" (4x8) I don't know if that's what's being said, but that's how I hear it. Double stomp right (step out to right and sway hip to right 1, close 2, out 3, in 4), double stomp right (out left 5, close 6, out 7, close 8). 4 sets R&L total.
"Que Pas!" (4x8) as written above
"Jemma Po" (2x8) As written above, but only 2 sets of 8
"Hey!" on 3 (3x8) Bend over into tuck position and pull arms in 1,2, and jump out wide 3 on "Hey!", box step 5,6,7,8. Three times
After the heys (4x8) 4-count shuffles to make a box (shuffle, turn & shuffle, turn & shuffle, turn & shuffle). 2 full boxes
"Hey!" on 3 (3x8) As written above
After the heys (4x8) As written above
"Quoi!" (4x8) Shake it 1,2,3,4, pivot turn 5,6,7,8. Four times
"Ring-a-ding" (5x8) Single single double hip sways to the side with varying arms.
"Que Pas!" (4x8) Grapevines as written above.
"Jemma Po" (4x8) Double stomps as written above.
"Que pas!" (4x8) Grapevines
"Jemma Po" (2x8) Double stomps as written above but only 2 sets
"Hey on 3" (3x8) Tuck in, jump wide, box step as written above, 3 times.
After the Heys (4x8) 4-count shuffles to make a box as written above.
"Que pas!" (2x8) 2 sets of grapevines as music starts to fade, grapevine, turn, finish pose.
Enjoy!
Friday, December 24, 2010
ViPR in my group-ex class
I brought my lighter ViPRs to my Friday morning hi/lo aerobics class. I'm sort of known for springing crazy exercises on them and they like the variety, so they were enthused about trying something hip and new. In January, I'll be launching this on my Friday morning schedule as a new class (ViPR) right after my hi/lo class.
Planning / patterning / teaching information is below.
In planning the exercise that I would bring to class (their first time), I wanted to give them something that was fun, challenging, and that was totally different from what we do with traditional weights or with body-weight functional training. I picked the lateral tilt with frontal plane shuffle, but for brevity I call it the "ViPR side shuffle" or "ViPR slide" in class because it's quicker to say and still descriptive.
Before handing out ViPRs, we pre-patterned the movements we were going to do. I taught frontal plane shuffles, cuing posture, feet, core, and heads up. We practiced two types of shuffles, one that was more of a "basketball" shuffle where they had to decelerate, stop, and accelerate in the other direction quickly, and one that was more of a deep lunge to the side (same arm same leg) wth slower deceleration and more of a flexibility component.
Next, we patterned the one-leg balanced lunge with several options - both legs on floor, one leg with small lunge, and progressively larger lunges with reach to floor, shoulder blades depressed and retracted, hearts up, long spine, core engaged.
Then, we got into pairs. We did 45 seconds on, 15 seconds off, 2 sets of ViPR shuffles and 2 sets of balance lunges - one set each leg. 4 minutes total work, 2-3 minutes preparation, made for a good higher-intensity interval component in a hi/lo class.
Planning / patterning / teaching information is below.
In planning the exercise that I would bring to class (their first time), I wanted to give them something that was fun, challenging, and that was totally different from what we do with traditional weights or with body-weight functional training. I picked the lateral tilt with frontal plane shuffle, but for brevity I call it the "ViPR side shuffle" or "ViPR slide" in class because it's quicker to say and still descriptive.
Before handing out ViPRs, we pre-patterned the movements we were going to do. I taught frontal plane shuffles, cuing posture, feet, core, and heads up. We practiced two types of shuffles, one that was more of a "basketball" shuffle where they had to decelerate, stop, and accelerate in the other direction quickly, and one that was more of a deep lunge to the side (same arm same leg) wth slower deceleration and more of a flexibility component.
Next, we patterned the one-leg balanced lunge with several options - both legs on floor, one leg with small lunge, and progressively larger lunges with reach to floor, shoulder blades depressed and retracted, hearts up, long spine, core engaged.
Then, we got into pairs. We did 45 seconds on, 15 seconds off, 2 sets of ViPR shuffles and 2 sets of balance lunges - one set each leg. 4 minutes total work, 2-3 minutes preparation, made for a good higher-intensity interval component in a hi/lo class.
Sunday, December 19, 2010
ViPR partner exercise - plank push/roll
April and Jen show off the partner plank exercise with the ViPR from my small-group class Saturday morning. You go, girls! One set of partners does the plank roll exercise while another set of partners does bent-over rows using a high step, then they trade.
Sunday, December 12, 2010
Circuit class with ViPR, Lebert Equalizers, step and floor
One of my favorite fitness class formats to teach is a rotational circuit. It's a great way to introduce equipment and variety into a class without having to have enough of each item for each member. Today's resistance training circuit was a 5-station circuit using the ViPR, Lebert Equalizers, high steps, and the floor. We did one of each type of exercise for 45 seconds on, 15 seconds rest/rotate. Push, pull, core, legs, anaerobic interval. 3 different circuits, each one done twice, total = 30 minutes of work (plus warm-up, cooldown, stretch).
Circuit 1 (shown on video), PUSH - planks with ViPR lateral drags, PULL - Lebert Equalizer pul-ups, CORE - seated ViPR rotations, LEGS - front squats, INTERVAL - box jumps or basics with member's choice of movement and step height.
Circuit 2 (not shown), PUSH - push-ups using equalizers, PULL - bent-over ViPR rows using high step as bench (one side only), CORE - pilates roll-ups, holding ViPR optional, LEGS - forwared traveling lunges stepping to 2:00 / 10:00, INTERVAL - lateral hops over the step (2-3 risers) or lateral hops on floor.
Circuit 3 (not shown), PUSH - triceps using equalizers, PULL - bent-over ViPR rows on other side, CORE - side planks with abduction, LEGS - one-legged squats or staggered squats, INTERVAL - ViPR flip.
Circuit 1 (shown on video), PUSH - planks with ViPR lateral drags, PULL - Lebert Equalizer pul-ups, CORE - seated ViPR rotations, LEGS - front squats, INTERVAL - box jumps or basics with member's choice of movement and step height.
Circuit 2 (not shown), PUSH - push-ups using equalizers, PULL - bent-over ViPR rows using high step as bench (one side only), CORE - pilates roll-ups, holding ViPR optional, LEGS - forwared traveling lunges stepping to 2:00 / 10:00, INTERVAL - lateral hops over the step (2-3 risers) or lateral hops on floor.
Circuit 3 (not shown), PUSH - triceps using equalizers, PULL - bent-over ViPR rows on other side, CORE - side planks with abduction, LEGS - one-legged squats or staggered squats, INTERVAL - ViPR flip.
Friday, December 10, 2010
ViPR Dynamic Balance
We all know that balance is an important part of fitness. It doesn't matter how much you can bench press when you're getting out of your car on an icy morning and need to balance to keep from spilling to the ground!
Dynamic balance is balancing while moving - the kind of balance we use in our daily lives. Since we're not flamingoes that stand still with one leg in the air for long periods, I prefer to train my classes using dynamic balance movements. But if a flamingo ever shows up in my class, all bets are off!
Here, my bootcamp partner-in-crime, Kim, shows off a dynamic balance move for the hip and shoulder while holding a 6kg ViPR. For those not ready to do moving balance while holding weights, simply omit the ViPR and do a smaller range of motion (i.e. don't lean forward). For those who have mastered the movement with a 6kg ViPR and good range of motion - especially the semi-circle of the hip - the moving leg can be extended higher throughout the semi-circle...or close your eyes...or raise on toe at the beginning and end of the movement... or close your eyes and perform the entire movement while on-toe. If that's still too easy, try the move in my livingroom while encouraging my eight-year-old to finish his homework and my three-year-old that she really wants to go potty; breathe slowly and keep your heart-rate and voice low. :-)
Dynamic balance is balancing while moving - the kind of balance we use in our daily lives. Since we're not flamingoes that stand still with one leg in the air for long periods, I prefer to train my classes using dynamic balance movements. But if a flamingo ever shows up in my class, all bets are off!
Here, my bootcamp partner-in-crime, Kim, shows off a dynamic balance move for the hip and shoulder while holding a 6kg ViPR. For those not ready to do moving balance while holding weights, simply omit the ViPR and do a smaller range of motion (i.e. don't lean forward). For those who have mastered the movement with a 6kg ViPR and good range of motion - especially the semi-circle of the hip - the moving leg can be extended higher throughout the semi-circle...or close your eyes...or raise on toe at the beginning and end of the movement... or close your eyes and perform the entire movement while on-toe. If that's still too easy, try the move in my livingroom while encouraging my eight-year-old to finish his homework and my three-year-old that she really wants to go potty; breathe slowly and keep your heart-rate and voice low. :-)
Wednesday, December 08, 2010
My Tabata-inspired Interval Class with ViPR
My Tabata-inspired Interval Class with ViPR
A standard Tabata protocoal is a series alternating between 20 seconds of maximum-intensity work, and 10 seconds of rest, for 8 cycles to make one round. 4 minutes of interval torture. Usually I follow this protocol, with a minute of rest between rounds, to make up a full-length group-exercise class. Warm-up, 7-8 cycles, cooldown and stretch = 1 hour. The class I’ve just uploaded, because it uses equipment that takes a few seconds to transition to and from, I’ve set for 40 seconds work, 20 seconds rest, times four rounds to make one cycle. When we have 24 attendees or less, I break them into 3 groups of 8 or less and for the 4th interval we all do the “floor” move at the same time. When I have more than 24, I break them into 4 groups of so there’s always a group on floor; squished but we just make our movements more vertical and less lateral.
Here’s the class:
Station 1
ViPR – Side-lunges
Lebert Equalizers – Pull-ups
Step – basics or box jumps right
Floor – squat jumps
Station 2
ViPR – Side-lunges with cross-overs
Lebert Equalizers – push-ups (hold bars for easier angle on wrists)
Step – basics or box jumps left
Floor – quick feet
Station 3
ViPR – ViPR flips (horizontal travel)
Lebert Equalizers – 5 jacks, 5 triceps dips, 5 jacks, 5 dips…
Step – squat-lifts or squat lateral raises right
Floor – squat jumps with ½ turn in air
Station 4
ViPR – ViPR flips
Lebert Equalizers – pull-ups
Step – squat-lifts or squat lateral raises left
Floor - Burpees
Station 5
ViPR – 2:00/10:00 lunges with front reach (no rotation)
Lebert Equalizers – push-ups
Step – lunges off the step or jump-lunges on floor
Floor – side-lunges with shuffles
Station 6
ViPR – 2:00/10:00 lunges with front reach and spinal rotation
Lebert Equalizers – hop around them, 4 jumps around
Step – lateral hop-overs (step is optional)
Floor – kick-box front kicks right
Station 7
ViPR – rear lunge overhead reach
Lebert Equalizers hop around other direction
Step – member’s choice
Floor – kick-box front kicks left
Saturday, December 04, 2010
Lebert Equalizer + TRX
Always trying to keep my TRX advanced class on their toes! This exercise combines a pull-up using the Lebert Equalizer with one of the all-time hamstring killers, TRX hamstring curls.
Tuesday, November 30, 2010
Monday, November 29, 2010
ViPRs have arrived in Oregon!
My ViPRs (fitness tools) arrived on Friday!!!
Check out my Tabata class here using ViPRs as part of the circuit.
They were my second "ViPR Victims" but the first class I filmed. Tabata is a high-intensity interval class composed of 20 seconds work, 10 seconds rest, times 8 sets to make 1 round. 4 minutes of hard work! I only have 8 ViPRs so I split class into 3 groups and they rotated between ViPR drills, high-step drills, and plank / gliding drills. 8 rounds of tabata = 64 mini-intervals = high metabolic cost and post-exercise metabolic cost (calorie burn).
I have to admit some trepidation about plunking down $1200 for 8 pieces of functional training equipment. I like to have the newest, coolest, most innovative fitness tools on the market and I research the heck out of stuff before I buy it. So if fitness has a pulse, my finger is on it! But as new as it is, as cool as it looks, $1200 is a lot of money.
I'm so glad I spent the money!!!!! I've debuted them in 4 classes since Friday (and 2 more will see them this evening) and so far everyone has LOVED them!
Two of my exiting TRX classes will be changed to TRX-ViPR and I'm launching an all-ViPR class in Jaunary. Especially for my long-term TRX members, the ViPR will be beneficial. As much as I love my TRXs (2 years and 500+ classes with them), when we do something for a long time we get efficient at it. The ViPR is functional. It's great cross-training. And it's kicking my ass, but in a very good way!
Check out my Tabata class here using ViPRs as part of the circuit.
They were my second "ViPR Victims" but the first class I filmed. Tabata is a high-intensity interval class composed of 20 seconds work, 10 seconds rest, times 8 sets to make 1 round. 4 minutes of hard work! I only have 8 ViPRs so I split class into 3 groups and they rotated between ViPR drills, high-step drills, and plank / gliding drills. 8 rounds of tabata = 64 mini-intervals = high metabolic cost and post-exercise metabolic cost (calorie burn).
I have to admit some trepidation about plunking down $1200 for 8 pieces of functional training equipment. I like to have the newest, coolest, most innovative fitness tools on the market and I research the heck out of stuff before I buy it. So if fitness has a pulse, my finger is on it! But as new as it is, as cool as it looks, $1200 is a lot of money.
I'm so glad I spent the money!!!!! I've debuted them in 4 classes since Friday (and 2 more will see them this evening) and so far everyone has LOVED them!
Two of my exiting TRX classes will be changed to TRX-ViPR and I'm launching an all-ViPR class in Jaunary. Especially for my long-term TRX members, the ViPR will be beneficial. As much as I love my TRXs (2 years and 500+ classes with them), when we do something for a long time we get efficient at it. The ViPR is functional. It's great cross-training. And it's kicking my ass, but in a very good way!
Thursday, November 25, 2010
The ViPRs are coming! The ViPRs are coming!
Hooray! Yippee! Whoop - whoop - whoop! It's going to be the next great innovation in fitness since the TRX (and you all know how fabulous I think the TRX is!), and I'm the first one in Oregon, and one of the first people in the USA, to get a set for small-group training. I'm so excited!
Vitality. Performance. Reconditioning. That's where the ViPR name comes from.
It looks like a tube, sort of a combination between a pilates foam roller and a Body Bar. Sometimes the simplest-looking tools are the most innovative. They're hollow, weighted, and have handles in several places. You can lift them, throw them, swing them, step on them, roll them, spar with them, you name it. They range from 4kg to 20kg and 8 of them are on their way to me now.
I'll be doing some test-classes with my instructor buddies and TRX members in December, then launch formally in Beaverton and Hillsboro on January 1, 2011. I'll put up pictures of my new "toys" as soon as they arrive.
Vitality. Performance. Reconditioning. That's where the ViPR name comes from.
It looks like a tube, sort of a combination between a pilates foam roller and a Body Bar. Sometimes the simplest-looking tools are the most innovative. They're hollow, weighted, and have handles in several places. You can lift them, throw them, swing them, step on them, roll them, spar with them, you name it. They range from 4kg to 20kg and 8 of them are on their way to me now.
I'll be doing some test-classes with my instructor buddies and TRX members in December, then launch formally in Beaverton and Hillsboro on January 1, 2011. I'll put up pictures of my new "toys" as soon as they arrive.
Thursday, November 11, 2010
Isn't She Lovely?! Makena showing off
She's a ham, our little one! "Cheeeeeeese!" Photos from September 2010. When I saw the "So Lovely" circle in Ruby Lane's kit, I knew I had to scrapbook these breakfast-table photos.
Ruby Lane's kit, "Sunday Afternoon" available at Scrappity Doo Dah. Also used Bekah E's graffiti grunge brushes as photomasks.
Ruby Lane's kit, "Sunday Afternoon" available at Scrappity Doo Dah. Also used Bekah E's graffiti grunge brushes as photomasks.
Wednesday, November 10, 2010
Independent! Walking! Hooray! (scrapbook page, too)
A layout about Makena's independent walking (as soon as I saw the title of the kit, "Little Miss Independent," I knew exactly what I was going to use it for) and more background information below.
Scrapbooking kit is by Crystal's Creations and Dano's Pookie, available at Scrappity Doo Dah.
http://www.scrappity-doo-dah.com/store/product.php?productid=5687&cat=0&page=1
On July 11, Makena took her first two steps, snuggling a blankie and basically diving from the footstool to the couch so she could be with me and Connor. I saw it and cheered. It was awesome. We got it on film. We got video. We laughed, sang, cheered, emailed our friends with the youtube link. People congratulated us and warned that we'd need to start doing more childproofing. Yes, we agreed wryly.
And then nothing happened.
For a couple of months, she'd go days without cruising, much less take a step. And she refused to walk holding one of my index fingers - only two, tightly held. It was like, "Well I proved I could do it, but I'm not all that interested."
Finally, she wasn't getting attention one evening at home, so she stood up and took two steps while Clint and I were talking to Connor. Instant attention! And then a couple of days later at speech therapy (again while not getting attention) she stood up and took 2 1/2 steps before plopping down. More instant attention! And then I remembered that my friend, Kristi, had taught her daughter to walk by offering chocolate. We tried it. I'd put her, standing, leaned up onto the sofa. Then I'd place a chocolate chip on the footstool about 3 feet away. If she wanted the chip, she'd have to walk. She caught on to the game and the reward really fast. Every time we played the game, the stool would get pushed a little farther away from the sofa, until the footstool was right up against the stereo and she was doing 88 inches (10 steps) in a stretch. Now, to earn one chip, she has to walk from the sofa, to the stereo (no footstool in the way) and back. 210 inches.
On Sunday, she signed that she was thirsty. I told her to come into the kitchen to get her milk. She stood up, smiled, and walked from the family room to the kitchen, to her chair, and climbed up. WOW! She can do about 20 steps now, maybe even more, and she's sooooo proud of herself when she does.
Scrapbooking kit is by Crystal's Creations and Dano's Pookie, available at Scrappity Doo Dah.
http://www.scrappity-doo-dah.com/store/product.php?productid=5687&cat=0&page=1
On July 11, Makena took her first two steps, snuggling a blankie and basically diving from the footstool to the couch so she could be with me and Connor. I saw it and cheered. It was awesome. We got it on film. We got video. We laughed, sang, cheered, emailed our friends with the youtube link. People congratulated us and warned that we'd need to start doing more childproofing. Yes, we agreed wryly.
And then nothing happened.
For a couple of months, she'd go days without cruising, much less take a step. And she refused to walk holding one of my index fingers - only two, tightly held. It was like, "Well I proved I could do it, but I'm not all that interested."
Finally, she wasn't getting attention one evening at home, so she stood up and took two steps while Clint and I were talking to Connor. Instant attention! And then a couple of days later at speech therapy (again while not getting attention) she stood up and took 2 1/2 steps before plopping down. More instant attention! And then I remembered that my friend, Kristi, had taught her daughter to walk by offering chocolate. We tried it. I'd put her, standing, leaned up onto the sofa. Then I'd place a chocolate chip on the footstool about 3 feet away. If she wanted the chip, she'd have to walk. She caught on to the game and the reward really fast. Every time we played the game, the stool would get pushed a little farther away from the sofa, until the footstool was right up against the stereo and she was doing 88 inches (10 steps) in a stretch. Now, to earn one chip, she has to walk from the sofa, to the stereo (no footstool in the way) and back. 210 inches.
On Sunday, she signed that she was thirsty. I told her to come into the kitchen to get her milk. She stood up, smiled, and walked from the family room to the kitchen, to her chair, and climbed up. WOW! She can do about 20 steps now, maybe even more, and she's sooooo proud of herself when she does.
Thursday, October 28, 2010
A few new scrapbooking pages
Makena is learning how to walk, so I've been doing lots of pages of her mid-stand, mid-walk, and mid-fall. She walks the farthest when she's being led by a chocolate chip or a french fry. Oh, to be 28 pounds and not worry about the consequences of an unlimited supply of french-fry bribes! :-)
Supplies by eNKay Designs, available at Scrapbook Bytes.
Pumpkin Patch visit from 10/02/10:
Supplies by eNKay Designs, from Melody of Fall kit at SBB.
Connor has been into outdoor soccer this fall. One more game to go this weekend and we're done for the season. It's a good thing, too, because it's getting cold and rainy. His attitude has gotten better and better so we'll miss it from that aspect but I'll be glad once we move indoors!
Supplies by Bekah E Designs, from her Autumn Splendor kit, available at Scrappity Doo Dah.
More of Connor's soccer pix:
Supplies from LDrag Designs, "It Must be a Boy Thing" available at scrapmatters.
Supplies by eNKay Designs, available at Scrapbook Bytes.
Pumpkin Patch visit from 10/02/10:
Supplies by eNKay Designs, from Melody of Fall kit at SBB.
Connor has been into outdoor soccer this fall. One more game to go this weekend and we're done for the season. It's a good thing, too, because it's getting cold and rainy. His attitude has gotten better and better so we'll miss it from that aspect but I'll be glad once we move indoors!
Supplies by Bekah E Designs, from her Autumn Splendor kit, available at Scrappity Doo Dah.
More of Connor's soccer pix:
Supplies from LDrag Designs, "It Must be a Boy Thing" available at scrapmatters.
Monday, September 20, 2010
Friday, September 17, 2010
Sugar Hill designers' Blog Train starts September 18th!
Get this adorable kit HERE beginning September 18th!
Contributors to this kit include Miss Tiina, Danielle Young, Boutique Cute Dolls, Thaty Borges, Sugary Fancy, A+ Designs, LilleyScrap, Victoria Feemster, Luiza Garay, eNKay Design, Roadside Designs, Just Jaimee, Bluebird Chic, and Wendy Page.
Thursday, June 17, 2010
Blended photo layout and free template!
I've been playing with multi-photo blending recently and I really like the way this layout turned out! I used a large photo (center) and then two of Bekah E's Grafitti Grunge brushes as photomasks laid over the top of the base photo. Then I added a fourth photo at the bottom corner.
All of the supplies on this layout are from Bekah E Designs and are available at Scrappity Doo Dah. Here's the link to her store: http://www.scrappity-doo-dah.com/store/manufacturers.php?manufacturerid=2&sort=&sort_direction=&page=2
The alphabet is from Rain Rain Go Away and is available alone or as part of a full kit.
The papers and ribbon are from Spring Fling
The word art is a freebie and can be found in the challenges section of the SDD forum.
The photomasks are from her new Grafitti Grunge Brushes. Here's what they look like:
Download the template by clicking HERE
Enjoy!
All of the supplies on this layout are from Bekah E Designs and are available at Scrappity Doo Dah. Here's the link to her store: http://www.scrappity-doo-dah.com/store/manufacturers.php?manufacturerid=2&sort=&sort_direction=&page=2
The alphabet is from Rain Rain Go Away and is available alone or as part of a full kit.
The papers and ribbon are from Spring Fling
The word art is a freebie and can be found in the challenges section of the SDD forum.
The photomasks are from her new Grafitti Grunge Brushes. Here's what they look like:
And here's the template that I made based on the layout. Bekah's brushes are used as a part of the template with her permission, and the template is for personal use only, please.
Enjoy!
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