RACHEL'S BOOTCAMP

As school and classes are about to start, I have been preparing some new workouts! 

This semester I am teaching: 

spinning©, boot camp, ab attack, and BODYPUMP© at a variety of gyms 

(6 actually eeeeeek) 

YAY for group exercise!

Anyways - one of my "boot camp" classes, 

a combination of cardio and strength

is listed below:

This workout will spike your metabolism and keep your body in the fat burning zone. 

Start with the Cardio exercises - 1 minute each exercise 
then go to the Strength exercises - again 1 minute each

Also great for an at-home workout - all you need is a pair of dumbbells! (I used 10 lbs)

You can go through cardio and strength 1-2-3 (the whole workout) x2, 
OR like I did: cardio 1 and strength 1 x2, then move on to set 2 - x2. 

Kind of confusing?

Be sure to get a good 5 minute warm up in and 5 minute stretch/cool down. 

Enjoy - and get dirty ;)

Les Mills BODYPUMP Training

This past weekend I had the amazing opportunity of attending and becoming

 certified through an extensive 2-day Les Mills BODYPUMP 

training with Lydia Haskell - former fitness & figure competitor! 

Now Lydia owns her own fitness center called The Fitness Rave in White Marsh, MD

 What an amazing inspiration! 

The BODYPUMP training was located at UMD and started at 8 AM. 

DAY 1

First we took the BODYPUMP release 86 master class taught by Lydia herself, then started with a lecture period of the basics of being an instructor. 

Before lunch we were taught the proper way to lift heavily, all increasing weight to more than we had before and going through the class over again.  

I was already starting to feel it by this point.. 

After lunch we continued our lecture and prepared for our first presentation of the first track we were assigned - mine being track 5, triceps. 

Going through the release again and feeling STRONG :)

The day ended around 6 pm - starting back up on day 2 at 8 am. 

DAY 2

We got right into presenting our first round of the second track assigned - mine being track 6, biceps. 

Feeeeeelin' the burn. 

We were videotaped and given feedback on how to improve for our final presentation that was scheduled for the end of the day.

AND then the BODYPUMP Challenge came.

High. Intensity. Intervals. 

with HEAVY weight

I really can't but this into words, the challenge that is. It was kind of like an initiation in a way.. once you are done of course. And I felt more strong and capable when my body was at it's most fatigued. 

Whenever you think you can't lift or run or do any more, go one step further and realize 

YOU CAN.

Beginner Tips for Hot Yoga

MY NEW OBSESSION:

HOT VINYASA YOGA

So I've been doing this whole fitness thing for a while now- sports, running half marathons, spinning, all different types of group exercise, and realized I want to incorporate something new into my fitness routine.. ya know, to keep the body guessing and always improving. 

It just so happened that a little yoga studio about two miles from my apartment, Charm City Yoga, was having a summer membership monthly sale for $25.

 Perfect timing right!? 

So I hopped on that and got a membership and have been taking as many

 hot yoga classes as my schedule (and body) allows. 

Hot Yoga is probably the most challenging type of exercise I've ever done. 

No lie. 

It is not just physically challenging, with all the sweat and slipping,

 (definitely recommend bringing a towel to put over your mat 

AND an extra hand towel to wipe off with-yes that much sweat) 

but mentally challenging as well. 

For those that are not familiar with hot vinyasa, 

it is a yoga class (usually 90 minutes) conducted in >90 degrees, 

getting up to around 110 degrees in some studios. 

Crazy huh. 

And extremely mentally challenging, 

thinking that the waves of heat are closing off your airways and 

feeling your heart rate skyrocket out of your chest. 

It is exhilarating and I'm obsessed with the hot yoga high. 

On a good note, every class is getting easier and easier and I no longer feel

 like a beginner/freaking out I might pass out and die at any minute. 

I definitely recommend trying hot yoga at least once.. 

if you are up for a challenge. 

Some useful tips for any new beginners: 

• Hydrate A LOT during the day previous to your practice
• Bring and drink a lot during the session, taking breaks whenever you want - seriously whenever no one will care
• Hydrate after your practice. Lots and lots of fluids!
• Bring a yoga towel or beach towel to put over your mat - or else its like doing yoga on a slip-n-slide
• Put your hair up in a bun and take off all make up - now I wear waterproof mascara that does NOT come of in the shower, but sweats completely off during hot yoga
• Be open minded!! It doesn't matter if you need to sit down or lay back in child's pose for a minute or two. It is YOUR practice! Have fun with it and be proud of yourself that you are trying new things :)
• Don't run to the studio - lesson learned 100%

Les Mills East Coast

Can't believe I was thinking this summer would slow down a little and I would actually have time to catch my breath... ha! My schedule is packed even more than usual. 

But I wouldn't trade anything for it. 

I was given the opportunity to intern for Les Mills, 

an awesome fitness and wellness company you can learn about here: 

http://w3.lesmills.com/midatlantic/en

http://www.youtube.com/user/lesmillsgroupfitness

If you are not familiar with BODYPUMP, get on that asap. 

Anyways, I basically have found my dream job... integrating fitness with business. 

The people are amazing. 

The company is amazing.

The purpose is amazing. 

So my summer is filled with working 9-5 everyday at the East Coast headquarters, 

and I wouldn't trade it for anything!

Currently in the process of time management as I'm taking a night business class, teaching group exercise at two different studios in Baltimore, and working full time.. all part of the journey right! 

Monday Motivation: Beach Body Boot Camp

Every Monday I teach Spinning at 4 pm and Boot Camp at 5:30.

 For a little Monday Motivation and to get that Beach Body ready for 
SPRING BREAK try this!!

This is about 45 minutes with a solid 4 minute warm up and 4 minute cool down.

Don't forget those are both very important when exercising!

Drink lots of water and take breaks when needed...good luck!

Let me know if anyone tries it out and what you think :)

Happy Monday everyone:)

FIT & FAB

I've decided the direction I'd like to go with this blog is to provide you all with fitness exercises I create to teach in my group exercise and spinning classes. More will be coming! 

As for now, I found this crazy video on the 44 most challenging/hardest body weight exercises! 

http://www.youtube.com/watch?v=POdzasJklxw

Some of them are absolutely insane. It is amazing what the body can do if you put your mind to it. 

Looking forward to sharing my own personal fitness routines :) 

For now, here's a little motivation to keep you going

Audrina Patridge  

A Year of Group Exercise!

This semester will mark my first complete year of teaching group exercise classes and turning into a health junkie / foodie!

This is my Katie friend and I earlier today at our group fitness meeting / demo this morning. It was hard to get up (late Saturday night) let me tell ya. 

It is an awesome feeling completing my group exercise certified through ACE, first aid and CPR certified through American Red Cross, and becoming Spinning certified through Mad Dogg this Saturday! 

I can't tell you it is a perfectly easy transition to a complete healthy lifestyle of eating right and exercising daily; there's always that little thing called life that happens. 

Whenever I feel like I haven't been putting in my best effort to myself and my body, there are a few tricks I like to do and really focus on until I get back on track to a place I want to be. 

#1. Drink water. Lots of it. If you are feeling hungry, drink a glass of water before having that snack. If you aren't a fan of pure water, I sometimes add drops of MIO or make a cup of tea in the microwave. 

Tea is AMAZINGGGG <3

#2. Load up on veggies, veggies, and more veggies. The more you can fit into your omelet, salad, and plate at dinner the better. Fruits and veggies work miracles. 

#3. Put post-it notes on your mirror, or where you want to see them most. Put up inspirational quotes to keep you on track or your specific goal you are trying to reach to. Just a little reminder for those tough moments!

Pretty soon the habits will stick and you will be a healthier and happier you! Scouts honor. 

How Fitness Changed my Life

Now I'm not one of those people who tried every thing to lose weight, or dropped 100+ pounds or anything like that (those of you who did are absolutely amazing), but I have changed my life for fitness and health.

Being an active child and playing sports through high school (soccer, basketball, and track), I never had to think about what I ate or provide myself with any sort of limit. My mother is from the south so she used about 3 sticks of butter and 2 cups of bacon grease with every entree also. I went on to get a scholarship to play soccer at a small school in North Carolina in college for my freshman and sophomore year. Not the all-star I was in high school on my state championship team, I didn't see much of the field and still didn't think anything of my eating habits. None the less the college fast food and drinking didn't help my figure and I had put on the infamous freshman 15 come Christmas break.

I began to research about health and weight management more and more with my free time, following Twitter profiles devoted to a healthy lifestyle, "eat this not that", and finding easy and healthy recipes on Pinterest.

By the fall of my sophomore year, I was looking into what I wanted to do next with my life, now that I had lost my passion for playing soccer (very sad I know). I had taken group fitness classes at the gym with my good friend and loved every minute of the boot camp, Body Pump, and Spinning classes and thought, "Why couldn't I teach and get paid for working out, something I'd already be doing?" By spring of 2012 I was teaching group exercise classes of boot camp intervals and ab classes, loving every minute of it.

In Fall of 2012, I had transferred schools and became a step aerobics instructor (haha). Dancing is never my thing, but I took the opening and made the class my own interval based strength class with an added step. I love being open to new things. Next semester, spring of 2013 I will be teaching Spinning, Ab Attack, and Boot Camp.

I love to cook new things and come up with new ideas and creations. A simple way to start your day and overall lifestyle healthier is to ALWAYS EAT BREAKFAST! Shown below is one of my favorite breakfast meals that keeps me full until lunch.

Breakfast: Veggie Omelet

• One egg, two egg whites
• Chopped Onions, Spinach, Avocado, Tomatoes 
• (basically any veggies you want to throw in there)
• One Orange - sliced

 Approximately 254 Calories

** If you like it spicy, top with your favorite salsa**
(not pictured here, but I smothered this baby with Salsa Verde for that extra kick)