Body Pump Part Deux

Last month I wrote a post about my Les Mills Body Pump initial training http://sharonsherryfitness.blogspot.com/2011/05/pump-it.html . On Friday, I filmed my video to send to the assessment board for full certification. In theory, I really had until early August to do this, but with summer here, I wanted to get this done before vacation and my daughter’s fourth birthday. Also, now that school is out, I want my daughter to have a fun summer instead of watching me learn choreography.

As with the initial training, you can either receive a grade of pass, pass withheld (meaning you need your Group Fitness Manager (GFM) to help you where you fell short and then sign off), or a resubmit (meaning you need to record again and submit a new DVD).

To prepare, I team-taught some tracks during other instructors’ classes for a few weeks. That was great practice, and it also allowed me to receive honest feedback from the certified instructors. I learned one track at a time, and then practiced my track again and again. As the filming date moved closer, I spent most of my time (and any free minute I had) memorizing the choreography. I just watched the release DVD again and again, then played only the music and tested my knowledge of the choreography. My next focus was learning all of the required cues to say during the class. Practicing correct form was easier. I am a certified personal trainer, so I know correct form, but I needed to remind myself so that I did not get too caught up in the choreography.

I have to say that timing/tempo is the trickiest for teaching this class. That is why I spent so much time making sure I had the choreography nailed. I didn’t want to have to think about that plus the tempo. In Body Pump, the class must be fun and entertaining, so they do not want you to count beats and reps. You need to be able to ‘feel them’, relying on knowing the music inside and out. The music is really the key to the success of this class.

On top of all of this, I had to make sure I look like a ‘role model’ (i.e. using the heaviest weights I can manage), keep the transition between tracks smooth, introduce each track and demo moves, and ‘look the part’ (i.e. look fit, confident, and wear either red or black). Wow, this is a lot to think about!

So, to prepare for this I bought a brand new Flip camera to make sure everything was perfectly recorded. My wonderful husband took me to Lululemon and bought me a red top and black capri tights which I proudly wore in my video. Then of course I blow-dried my hair and used velcro rollers only to pull it back into a ponytail. I then added waterproof mascara and eyeliner. Come on, I was being filmed! (Yes, I am a bit vain…)

My husband took a vacation day to film the video for me, and my GFM put together a class of participants for me. I am very thankful to everyone who made this happen.

So, the big question is ‘how did I do???’ To be honest, I don’t know! I will send it in and see. Honestly critiquing myself, I saw quite a bit of mistakes.  I had mixed emotions that day. I was so relieved and happy to have it done and completed and proud that I remembered all of the choreography and cues. But then later, I was a bit down and even in tears when I started focusing on what I did not do right. I know that I was off on some of the timing, I added an extra rep at one point, I started the next set of exercises a measure too soon, and to top it all off, I lost form on the lunge track at the end. I taught a Spinning class in the morning before the filming, was practicing all week, and also running sprints all week to relieve my nerves. My legs literally just gave out.

Then after the tears, I had a change in my mindset. OK, I was not perfect, but who would be as a brand new Body Pump instructor? I was comparing myself to the Program Managers in the release DVD. They have been doing this for years, plus they are part of the development team. Of course I am not going to be anywhere near as great as they are. So I decided to think about what I did right. First of all, every single mistake I made I corrected immediately and went right back on tempo. I said every one of my compulsory cues, plus quite a bit of execution and motivational cues. My transitions were smooth as were my set ups for each track. I kept my energy high and motivating. With the exception of just one mistake, my choreography and form was right on.

So, I decided to burn my DVD and I am sending it out tomorrow hoping for the best. Trying to get the video from the Flip to the Mac to the DVD is a whole other story that would make a great post if I had an I/T blog. I added a small clip from my video below, the entire DVD is over an hour though. So, the worst-case scenario is that they will ask me to re-submit. I will gladly do that if necessary, but I was not about to toss this one since it was not 100% perfect. In accepting that I will never be 100% perfect, I am proudly stating that I am 100% human.

Have a balanced, embraced, and self-accepting week.

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Older and (Possibly) Wiser

I recently turned 42 and I am proud of how much wiser I have become with age. I look back to when I was 22 and I am happy to see how much I have evolved.

When I was 22, I avoided avocadoes and nuts since I was ‘positive’ that I would get fat from eating them. Now at 42, these healthy fats (in moderation) are staples of my diet since they are so good for my heart and for my skin. And I did not gain any weight from them!

At 22, I ate a bagel every day since it was fat-free, and how can you get fat if you don’t eat fat? At 42, I would never eat a bagel, because bagels and other simple carbs will make me gain weight.

At 22, I had a strict, inflexible regimen of running 3-5 miles on the treadmill, followed by strength training for the body part I was working that day. I didn’t enjoy it.  It was just something I ‘had to’ do. At 42, I teach a variety of classes and I take Yoga and Zumba for fun. I cross train and do full body workouts focused on both strength and power. I have a lot of fun and enjoy the variety of my workouts. And yes, I still run, but I do interval sprints and run on the days I feel like it.

At 22, I did care about my skin, but was lazy with my sunscreen and sometimes gave into the ‘peer pressure’ of being tan. At 42, I use sunscreen every day and avoid the sun during peak hours. Lunchtime is spent indoors. I also see my dermatologist each year for a skin check.

At 22, I loved supplements and wanted to try everything I read about. At 42, I realize most supplements are dangerous and I stick to my multi, calcium, fish oil, and glucosamine (per my doctor). And I make sure my doctor knows everything I take.

At 22, I worked out and watched my diet for the sole purpose of fitting into my jeans and wearing a bikini. At 42, I exercise because I love it and eat right to mitigate my risk of disease. That also means watching calories because carrying a few extra pounds does put a person at risk for disease. And as a bonus my jeans fit and I can still wear a bikini.

At 22, having a stranger compliment my appearance made me feel great. At 42, having my daughter watch me run on the treadmill and say ‘Mommy you run so fast, I am going to eat broccoli like you so I can run that fast!’ is the only compliment that matters. Well, I admit it also makes me feel great the way my husband looks at me! I really do not care what any strangers think.

At 22, I colored my hair often because I was easily bored, even though the chemicals could have been bad for me. I also wore heels I had trouble walking in since they looked good, even though it put my feet, knees and back at risk. At 42, well…. Ok… some things will never change!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Make Sure Your Hard Work at the Gym isn't Hidden

Unfortunately, you cannot ‘out-train’ a poor diet. When you work so hard building muscles and shaping your body, it is important to keep your body-fat low so the results can be seen. The late Jack LaLanne had said ‘exercise is king, nutrition is queen, put them together and you have a kingdom’.

Since each person is metabolically unique and has personal food preferences, diet really isn’t a ‘one size fits all’ program. But it is still important to use the following general guidelines:

• Eat plenty of fresh fruits and vegetables.
• Fuel your muscles with lean protein such as fish, chicken, turkey, egg whites, lean cuts of beef, whey protein powder, tofu, or beans.
• Limit dairy to non-fat or low fat choices. Plain Greek yogurt is a good choice since it is high in protein and low in sugar.
• Choose whole grains such as brown rice, oats, amaranth and quinoa over processed carbohydrates. Fiber is your friend since it will keep you full.
• Eat healthy fats such as nuts, avocados, coconut, and olive oil but in moderation. They are healthy but still high in calories.
• Eliminate (or have in very limited quantity) refined starches and sugars. These are ‘empty calories’ that can quickly pack on pounds, add bloat, and prevent you from being lean.
• Be aware of ‘liquid calories’ and try to drink water as your primary beverage.

If you are trying to lose weight, it is best to aim for a gradual weight loss of one-half to two pounds a week for women, and one to three pounds a week for men. Quick weight loss doesn’t last. Instead of a ‘diet’, think of a lifestyle change that you can maintain.  To successfully lose weight and maintain the loss:

1. Use the guidelines above to make good food choices.
2. Find a reasonable desired weight and then calculate the estimated calories needed to maintain that weight. Multiply by 12-15 calories for light to moderate activity and 15-20 calories for higher levels of activity.
3. Create a calorie deficit for weight loss (to get to that desired weight) by subtracting 20% of the maintenance calories per day.
4. Try to eat the majority of calories during the day so you don’t ‘blow it’ at night by being too hungry.

For example, if your desired weight is 125lbs and you are moderately active, your maintenance calories are (125*15) 1,875 calories per day.  To reach that desired weight, create a deficit for weight loss by subtracting 20% of maintenance calories (375 calories) for a total of 1,500 calories per day. Again, weight loss should be no more than one-half to two pounds a week.

Soon, you will look great both in and out of your jeans!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

No Equipment? No time?

No excuse!

Here is something you can do at home, visiting relatives, at a hotel, anywhere. It combines fat-burning, heart-pumping exercises with strength conditioning and toning exercises. It requires absolutely no equipment and it is quick!

Circuit 1 – Scorching body fat

1. Jumping Jacks - keep heels on the ground and do not lock your knees.
2. Mountain Climbers - start in plank and, alternating legs, bring your knee into your chest and back.
3. Quick Feet - get into a squat stance and quickly run in place staying low.
4. Burpees – stand, squat down touching the floor, jump your legs out into a plank, jump back in and stand.
5. High Knees – run in place bringing your knees as high as you can.

Do each of these for a minute (beginners start with 30 seconds) and go from one exercise straight to the next one. Rest for a full minute, repeat the circuit, and rest for a full minute again. That is a total of 12 minutes. Move right to Circuit 2.

Circuit 2 – Lean muscles

1. Prisoner Squats – squat while holding your hands behind your head like a sit-up. Remember to stand slightly wider than hip distance, keeping feet forward and knees soft. Knees are in line with 2^nd toe.
2. Pushups – you can modify on knees if needed.
3. Walking lunges – you will need some space for this. Remember to keep your forward-leg toes in front of your knee so that your knee stays over your ankle.
4. Sit-ups – you can modify with crunches.

Do each of these for a minute (beginners start with 30 seconds) and go from one exercise straight to the next one. Rest for a full minute and repeat the circuit. That is a total of 9 minutes. The entire workout is only 21 minutes! If you have more time, repeat each circuit three times.

But make sure to make the time to go to the gym for a group exercise class, weight-room strength train, take Pilates, do yoga, go running, try cycling, dance at Zumba, or whatever else you enjoy.

Wishing you an active and strong week.

XOX
Photo credit: www.kristenjensen.com

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Pump It!

I just completed my Body Pump Initial Training last weekend and, (pun intended) I am Pumped!!! And I mean that both mentally and physically. I am so proud to have completed such an intense training, and my muscles are still looking pretty ripped from 3 days of nearly 10-hour workouts!

Body Pump is one of the ten Les Mills International programs. Les Mills International is a New Zealand company that is the world’s largest provider of choreographed exercise-to-music based fitness classes. Body Step is actually their first release, but Body Pump was the first program to be released internationally. Body Pump is a strength class using barbells and plates to build lean muscle. It is designed to improve muscle strength and endurance and burn tons of calories! The class is choreographed to music so the instructor must have the choreography and the timing perfect for each of the 10 tracks. The initial training consists of three 10-hour days in which you receive a grade of pass, pass withheld (meaning you need your Group Fitness Manager to help you where you fell short and then sign off), or a resubmit (meaning you need to take Day 2 over to be re-tested). After you pass the initial training, you have 3 months to learn ALL of the tracks and videotape yourself teaching an entire class. That DVD is sent to an assessment board to approve certification.

Day 1 - Most of the participants in my training were instructors I work with. It wound up being a wonderful bonding experience that brought us all closer. The Les Mills instructor, Kris, was wonderful. He had amazing energy, connection, and teaching skills. We started the first day on Friday at 12 o’clock. The training started with Kris leading us in a Body Pump class, which was a lot of fun. I had to do 10 pushups for being late from a break (I couldn’t get my DVD out of my computer), and I joked that I am ‘small but mighty’ and cranked out the pushups. However, as the day progressed and we did the class again and again, I didn’t feel anywhere near ‘mighty’ and my muscles were screaming. I felt like a pile of jelly! This day was the toughest educationally. We were sent home at 9PM with ‘homework’ to completely learn a track to present the next morning. I had Track 4 (Back). I stayed up until 11PM and then got up at 4:30AM and practiced until time to leave for class.

Day 2 – Saturday at 9AM I couldn’t wait to present my track since I was afraid I would forget it.  I felt so unsure but I surprised myself by nailing it! Actually we ALL nailed it even though we were equally nervous. We were so proud of each other and the cheering for each person was wonderful. Kris recorded us and then went through each of our presentations, first stating what we did nicely, and then providing his constructive criticism. We also presented the same track later that day with a chance to correct the earlier mistakes. Saturday was the most physical of the training. We did the class again and again, plus had a Body Pump Challenge. The challenge consisted of working with a partner to perform supersets at a max weight. For my partner and I, our squat weight was too heavy for us to even help each other get the bar on our shoulders so Kris had to take it on and off for us. We were given a full hour for lunch after, but knowing how physical the rest of the day would be, I just went home and had a protein shake. After presenting our tracks and receiving feedback, we left at 5:15PM to go home and learn a new track. Mine was Track 5 (Triceps). I practiced as soon as I got home and woke up early to practice some more.

Day 3 – Sunday started at 8AM and, like the day before, we went right to our track presentations. Day 3 was a tiny bit less physical than the previous day, and we did a lot of ‘fine tuning’. We did exercises for timing, correct form, coaching, and adding ‘magic’ to our classes. It was still very physical and we were pretty sore. Towards the end of the day we all just wanted to present our final tracks and go home and rest! And that is what we did, and I am happy to say that I passed as well.  I left feeling stronger than ever, in many ways. Although, I was not strong enough to teach Spinning at 5:45AM the next day. I was lucky to find a sub on short notice.

Now is where the next phase begins. I need to learn every track and then practice to perfection before I am recorded. It is nice to have more than 12 hours to do this though. I am listening to all of the music first since that is where the choreography begins. Then every 3 months it starts all over with a new release. So, if you are riding in my car, it is most likely you will be listening to Body Pump music. My daughter is looking forward to learning the tracks with me so that will be fun. I will keep everyone posted as to when I start teaching this class.

Although I am still tired today, I had a wonderful time. I learned so much, deepened friendship with some amazing women, and surprised myself with how strong I am.

Wishing you a strong and ‘pumped up’ week!

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Can a Plant or Pollen Allergy Turn into a Food Allergy?

A while back I woke up with very swollen lips. Well, actually ‘very swollen’ is a bit of an understatement; I looked like Mick Jagger with some very bad collagen implants! After I taught a Pilates class in a very dark room (I told the class we are going to focus on breath and awareness that morning), I grabbed my 3yr old daughter and hightailed it to my dermatologist’s office. I thought the reaction was from a cookie (I am gluten intolerant) I ate at a holiday party after having two (or more) glasses of wine.

My regular Dr. was not available so I saw her associate. He knew right away that my pumped up lips were not from a reaction to gluten, but he was determined to find out the cause rather that just treat it. After asking me tons of questions, he figured out that I had some mango the day before and, since I am severely allergic to poison ivy, the mango was a ‘secondary reaction’ to the ‘primary’ poison ivy allergy. He also told me that he noticed my chart shows an allergy to cashews as well and told me that cashews are also linked to poison ivy.

Although it was definitely a ‘eureka!’ moment at the time, it isn’t really that mysterious. The active ingredient in poison ivy that causes the reaction is urushiol , and both mangoes and cashews contain small amounts of it. Therefore, if someone is severely allergic to poison ivy (primary allergen), that person can have a reaction to the secondary allergen. I thanked him so much for figuring this out, and my daughter asked him if he could now fix ‘the crease right there on Mommy’s forehead’ (yes, thanks so much darling!). I left with a steroid cream and something else to add to the list of things I can’t eat (although it is only fresh mango that is a problem for me, I can still have Trader Joe’s mango sorbet).

This type of condition is not overly uncommon. I recently read an article in More magazine claiming that up to 10 percent of the adult population suffers from something similar, Oral Allergy Syndrome (OAS), which is a pollen associated food allergy. The sufferer’s immune system sees a similarity between the proteins of pollen and those of certain foods and a reaction is triggered. This also happens in the adult years rather than in childhood since it takes repeated exposure to (in the case of OAS) pollen allergens, causing repeated stimulation of the immune system causing it to become so overly sensitive that it picks up on related proteins. My crossover allergy is similar to OAS.

Here are some common pairs of primary allergens and their secondary allergens. The proteins are similar. Also remember, this is only a problem for the few with very severe allergies to the primary allergen. Data from the American College of Allergy, Asthma, and Immunology:

• Birch Pollen: apples, pears, peaches, kiwis, plums, cherries, celery, carrots, hazelnuts, and almonds
• Ragweed: bananas, melons, cucumbers, zucchini, and sunflower seeds
• Grass Pollen: tomatoes and oranges
• Mugwort Weed: apples, carrots, kiwis, coriander (spice)
• Dust Mites: Shrimp and other shellfish
• Poison Ivy: Cashews and mangoes
• Latex: Bananas, kiwi, papayas, avocados, and peaches

These allergies are hard to recognize and even harder to diagnose. The food allergy responses are often inconsistent. For example if you are allergic to ragweed, your immune system is heightened in the fall when ragweed is abundant and you may have a reaction to a cucumber then but not in the spring. Peeled fruits and vegetables can also cause much less of a reaction as well since the crossover proteins tend to be in higher concentration in the skins. Another obstacle is the fact that food allergies are very hard to diagnose in adults. It is important to pay attention to your body and to know what doesn’t feel right for you.

Please remember that these secondary allergic reactions are rare, but they can still be serious. Do not ignore any itchiness, swelling, or rashes. Also, the reactions often get worse with repeated exposure. I recently made the mistake of having a tiny bit of cashew and had to take Benadryl right away. I am lucky that it worked, since after repeated exposure I would eventually require an EpiPen. That was a lesson-learned for me though. I now read every label and make sure to tell people about my allergies at parties and restaurants. I have come to realize it is not embarrassing, or being difficult, but that it can be life threatening.  If you suspect that you may have a crossover allergy, please see your doctor since they can be very serious but they can also be very well managed.

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Are you D-Fended or D-Ficient?

Today I was wondering when we would ever see the sun. It has been a long winter, followed by a damp and chilly start to spring. So, on the subject of the sun, I figured it is only appropriate to talk about vitamin D. After all, it is the ‘sunshine vitamin’.

Vitamin D, along with vitamins A, E, and K, are the ‘fat-soluble’ vitamins.  These vitamins all dissolve in fat and are stored in your fatty tissues. They each have a basic ‘super-power’. Vitamin A keeps your skin moist, vitamin E keeps reproductive organs healthy, and vitamin K enable you to make special proteins. Until recently, vitamin D was known only for its super-power of bone protection; we now know that it does way more than that.

Recently, studies have found that vitamin D is even more important that previously thought. In fact, the government upped the recommended intake from 200 international units (IU) to 600 IU and some say even that isn’t enough. WebMD suggests 200-400 IU/day for infants-teens, 400-800 IU/day for adults up to age 50, and 800-1,000 IU/day for adults over age 50. Exact deficiency percentages vary among sources, but it is safe to conclude that most adults and even more children are not getting enough vitamin D. That needs to be fixed since this super vitamin can cut the risks of these diseases:

• Cancer: Vitamin D helps to regulate cell growth. Cancer begins with abnormal or malignant cells, so enough vitamin D may help by fighting off these cells.
• Auto-Immune Diseases: Some recent studies suggest that vitamin D helps strengthen the immune system to reduce the risk of auto-immune diseases such as lupus and multiple sclerosis (MS).
• Bone Disease: It was already widely known that vitamin D is good for your bones, but it used to play second to calcium. Now researchers are finding that vitamin D is essential for bone health, maybe even more so than calcium!
• Depression: This is still debated among experts, but a study in the Journal of Clinical Endocrinology & Metabolism found women with low levels of D are twice as likely to suffer depression.
• Heart Disease: There are still inconsistencies with the research since low levels of vitamin D are linked to coronary problems, but taking supplements have not yet proven to lower that risk. But, the American Heart Association acknowledges that vitamin D is important to heart health because it helps regulate blood pressure.

Your skin makes vitamin D when exposed to the sun; some experts recommend 15 minutes of unprotected sun a day. I personally do not suggest being in the sun without sunscreen due to the obvious skin-cancer risk. You can get vitamin D through your diet if you include eggs (yolks contain vitamin D), fatty fish such as salmon, mackerel and tuna, and fortified foods. More and more foods are fortified with vitamin D now. Many people think of milk for vitamin D, but this is from fortification. My almond milk is also fortified with vitamin D and so are many cereals, orange juice, and yogurts. Just read the labels. I buy Stonyfield Farms yogurt for my daughter and choose the ‘YoKids’ over the ‘YoBaby’ (even when she was a baby) since the ‘YoKids’ is fortified with vitamin D. The best food source of vitamin D is cod liver oil with 1,360 IU (Department of Agriculture), but I would never drink that myself so I do not expect you to!

Personally, I take a supplement calcium/vitamin D in addition to my multivitamin. I also eat salmon and the occasional egg yolk. My Greek yogurt does not contain vitamin D so I occasionally have one of my daughter’s yogurts. Chobani Champions (the children’s version) is a Greek yogurt that contains 20% of vitamin D though. But, as you can see from my diet, I do require a supplement, as do most people. Also, most of the foods containing vitamin D are via supplementation so I opt to skip the ‘middle-man’.

Remember there can be ‘too much of a good thing’. Excess vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, confusion, heart rhythm abnormalities, and kidney stones (Mayo Clinic).

So, enjoy the sun (when we finally get to see it) using sunscreen, and make sure to get enough vitamin D through diet and supplements.

Have a wonderful week; the forecast does show high temps coming soon!

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.