Tag Archive: training

Wellness Check-In ~ Winter Edition

Hey guys! Hope this message finds everyone doing well and staying warm over these past few months. Today was 60º and sunny, which I will totally take for February. Here is the latest message I sent to our teachers for this year’s Wellness initiative. I wanted to share here too because everyone needs a little checking in, right? 😉

How is everyone doing in the wellness department? Just wanted to remind everyone of the importance of taking care of ourselves, especially during the winter months when the days are shorter, the sun may not be shining as brightly and we are all missing our essential Vitamin D. Unless of course you’re a winter warrior that spends all of your free time on the slopes. If you are one of those peeps, good for you!

Did you knvitaminDow how important Vitamin D was to your happiness? I have secretly coined Vitamin D “the happy vitamin.” Most people know it as the “sunshine vitamin.” We naturally produce Vitamin D with exposure to the sun and from various food sources as well. Here in New England, the winter days are shorter and put a damper on our sun exposure. We typically make less Vitamin D in our bodies during these months. Now if you’re a Californian, that’s a totally different story. 😉 There are countless reasons why Vitamin D is essential to your wellbeing, but did you know that if nutrients in your body are out of balance, you may not be able to absorb the vitamin D that you are getting. This can cause a whole host of imbalances in your body. One that I notice the most is usually mood (so happy in summer ~ definitely different in the winter).

I’ve heard from a bunch of people about what kinds of movement they’ve been up to during these chilly months. Hats off to everyone training for something. Zero degree training runs? You are amazing!

Some things we have been up to these winter months:

  • skiing, snowboarding
  • marathon training
  • indoor cycling
  • yoga
  • rowing
  • HIIT training
  • walking on treadmill, walking outdoors and nature walks
  • family & friend gatherings
  • dancing
  • Go Noodle with your class

What have you been up to this winter? Are you finding balance between taking care of yourself and moving your body? I hope so! Comment below and let me know how you are doing on the wellness train.

Be well,

💚 Jenny

Burpees vs. Squat Thrusts

dumbbells Last weekend at the gym, I’m doing my usual thing, another high intensity circuit, four times through.  Right smack in the middle of a circuit, one of the personal trainers comes over to me.  He says he’s a trainer at the gym (yes, I know this, I’ve been coming to this gym for almost 10 years!), and asks if he can give me some advice.  Oh Lord.  Now, let me tell you, no one talks to anyone at this gym.  Trainers, gym-goers, no one. People barely smile when they pass by you.  It’s so weird, but it is what it is.  I’m in and out and don’t think twice about it.  So this trainer goes on to tell me that I am doing burpees incorrectly.  He said when you perform a true burpee you’re supposed to do a pushup at the bottom.  Really, dude?  I knew that.  First of all, I wasn’t doing burpees, I was doing squat thrusts.  They actually are different.  Second of all, I was working for 30 seconds and resting for 10.  He totally messed up my mojo.  Burpees, squat thrusts and mountain climbers are the death of me.  Who likes them, really?   I do them because they’re awesome at getting your heart rate up during a high interesity circuit.

After my encounter with Mr. Personal Trainer, I was so mad that I stopped my circuit, went over to the mats for some abs, and then finished up and left.  I was so disappointed in myself for allowing someone to ruin my great workout.  What was I thinking?  I am pretty good at taking criticism so when I got home I looked up burpees technique videos on YouTube.  For the record, I was in fact doing the squat thrust correctly.

I decided to get back on the horse and go at it again at my next visit to the gym, despite my negative interaction with Mr. Personal Trainer.  I did each exercise for 45 seconds, and rested for 15 seconds, twice through.  Hard, but awesome.

  1. Mountain Climbers
  2. Push-Ups
  3. Squats
  4. Bicycle Crunches
  5. Burpees
  6. Plank
  7. Jump Squats
  8. Triceps Dip
  9. High Knees
  10. Lunges

P.S. Does it help the story to tell you that Mr. Personal Trainer is not your typical ripped up, or at least in decent shape, male trainer?  No, he is not.  In shape, I don’t know how many burpees he can do, but bulging stomach, yes.  Come on now…

Image Credit: http://www.freedigitalphotos.net

You Can Do Anything for 30 More Seconds

Lately my workouts at the gym consist of random High Intensity Interval Training (HIIT) that I find on Pinterest. It’s been an awesome way to jump start my workouts, keep things changing and never get bored. sauconyvirrata_jrm

A typical workout has you work for 30 seconds, rest for 10 seconds, or work for 1 minute, rest for 15 seconds, etc. I love this tabata style workout. It raises my heart rate and always challenges me. When I’m halfway through a circuit that I’m supposed to complete 3-4 times, and out of breath, I tell myself, I can do anything for 30 more seconds. I try to just take it one step, one exercise, one set, at a time and usually I can power through.

Here’s what I did this morning – 10 exercises – Each exercise for 40 seconds followed by 20 seconds of rest. Repeat 3 times.

  1. Squat with Shoulder Press
  2. Pushup with Side Plank
  3. Walking Lunges with Bicep Curl
  4. Pushups
  5. Squat Thrusts
  6. Tricep Dips
  7. Mountain climbers
  8. Jumping Jacks
  9. Up/Down Plank
  10. Plank