Saturday, February 22, 2014

Things Fitness Instructors Say

I am proud to be a fitness instructor.  A fitness instructor teaches students how to lead healthier lives through improved exercise and diet. We are generally expected to motivate them and help you reach realistic goals.
While I am an instructor I am also a student.  It seems that I take nearly as many classes as I teach.  Doing this opens me up to new ideas and new techniques.  It also gives me a perspective of the fitness world from both sides of the room.  

Boutique studios are EVERYWHERE. Whether its barre, spin or HIIT workouts you can expect to pay $35 per class. It ain’t cheap. You can easily spend hundreds of dollars a week at these studios. Sure sometimes I can get into a class for free but more often then not I spend $35 for a class just like everyone else.  

When I take a $35 class I expect a few things,from the facility.  I expect a clean bathroom that sports yummy smelling soaps and lotions and I expect water filling station. These things are pretty much standard especially in the better facilities here in New York so when I don't get them I definitely judge the place.
Beyond the clean bathroom what  I expect the most is a killer workout.  If I leave class not having felt challenged I feel anything but Sassy.  

I understand the pressure instructors are under to deliver each and every class. Sure when a class doesn't go well we have our stock pile of excuses.  Some make me giggle inside but some excuses really bug me.  Like for example…”Who is hungover today?” That one makes me cringe.  I’m not hung over and wouldn’t do this workout if I was. Are you asking because it’s important to know? If you are hungover that changes the way you workout. Why would you as an instructor ask this?  Are you being fun and hip?  Does anyone with a hangover feel like being reminded that they drank too much last night?

Another one is "Smile. Working out is fun!"  This annoys me because when I am asked to do things that are tough or challenging the last thing I want to do is smile. Yes, burpees/mountain climbers/squat jumps are great for your body and heart but I don’t particularly like them and you can bet your ass I won’t be smiling while doing them. But I do them!

These are a few things that you as a student can now be annoyed at just like us pros.

Sunday, February 16, 2014

Squat Together=Stay Together

Whether you have been in a committed long term relationship or your love in brand spankin’ new, both types of relationships can benefit from being active together. Here’s a quick and easy way to rekindle your love connection to your honey.  When you work out as a couple it helps people connect both phyiscally and emotionally. Here’s a fast, fun workout that you can do as a couple:

See how many squats you can do in 10 minutes. Take as many breaks as you need, but be sure to march on the spot during your active rest period. No sitting down and eating a bag of chips. Your goal is to do more reps in the same 10 minute period every time that you do this workout. That means that you will have to reduce your active rest period each time that you do this workout.

Enjoy the experience and the sweat.

Thursday, February 13, 2014

Sassy Girl Sets You Straight

There are so many crazy ideas about fitness out there. I’ve heard them over and over again. I feel the need to discuss some of the most common things I hear. Read below to find out.

Delusion #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could morph into fat after a span of disuse? This is such a non issue. Here is the truth: Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. And that is the truth!  Facts are Facts.

Delusion #2 Strength Training Doesn't Burn Fat
The more muscle you have in your body the more fat you burn doing everyday activities. Like breathing (10-12). Be consistent with your strength training to increase your muscle mass as well as preserve existing muscle mass. You want to be a fat burning machine,  right? Plain and simple...your Metabolism increases with muscle gains….and your body will burn fat at a faster and higher rate than ever before.

Delusion #3 Lifting Weights Makes Women bulk up
When you lift weights your lean muscle mass increases but this does not mean you will look like a crazy body builder. I understand most ladies are not going for the Body Builder look.The truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. And on top of that…buff body builders spend YEARS of hard work and dedication, sweat, perseverance….a hefty supply of GENETIC POTENTIAL…to look the way they do. So don’t insult those that have actually done it by even thinking for a moment that you are going to build big muscles with an 8lb weight.

Delusion #4 Strength Training Is For Young People Only. This one makes me cringe. Yes, if you are over 70 or have a medical condition you should get the OK from your doc before weight lifting but most people in their Golden Years will benefit from a regular weight lifting routine. Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. Need I say more?

Sunday, February 9, 2014

Saturday, February 8, 2014

Intense Enough?

Low intensity workouts may be hurting rather than helping you. When you don't push yourself and work at a higher intensity, it results in you burning fewer calories and slows down your progress.
So if you want to maximize the calories you burn when you exercise...increase your intensity. You'll see results faster too!

Saturday, February 1, 2014

Sassier Super Bowl Sunday

Super Bowl Sunday is upon us and that means alot of beer, pizza and fried foods will be consumed. Don’t go into calorie overload drinking your favorite brew or eating not so great foods. Here are a few helpful tips to help you avoid doing too much damage.

#1 - Practice some self restraint. No need to just slug 'em back as quickly as you can drink them. That's not smart and you know it. Too many calories will be consumed way too fast.

#2 - Go Light. Wanna save 35 calories per bottle while drinking? Drink the light stuff. You know you're gonna be drinking and snacking for a while, so it's a good way to pace your intake. If you really want to keep it light try Select 55 or Miller 64. A bottle of either of those has just 55 or 64 calories. Awesome!

#3 - For every beer you have, drink a glass of water. Keep hydrated with actual WATER, instead of grabbing a beer every time you're thirsty. Alcohol and salty snacks dehydrate you.

Any good party will have other choices than just pizza and fried foods. But if you're hungry and the only substantial food is fried chicken, pick breast meat and "bench" the skin. If there's only pizza, choose one with sensible toppings (like fresh veggies); then blot the top, and sprinkle with red pepper flakes. (The heat will help slow down your eating.)
Mealtime? More often than not chili is a good option, but if it looks greasy, it's probably packing some serious fat. To slim it down skip the cheese, sour cream, and other fatty toppings; pair it with some carrot sticks from the buffalo-wing platter. (You know Wings will be present. After all they are the most consumed food during this game). Your saving grace will be deli plate, if it’s there GO FOR IT. Go for lean meat like turkey, skip the cheese and the mayo, and add some flavor with mustard. Don't forget a pickle spear!

Have fun! You are at a party after all. So while it's always a good idea to be smart, plan ahead, and eat consciously, you should absolutely not let that stuff get in the way of having a blast with your buddies. In fact, the more you get wrapped up in the game and socializing, the less you'll focus on the food. Party sassy!