Tag Archives: Religion and Spirituality

You better not pout

8 Dec

so true.

i’m telling you why: i didn’t run saturday. there is a lot going on in our lives right now that i’m not going to go into here so suffice to say saturday just wasn’t the day for me to run. i ended up going to to gym and doing this circuit:

  • 500 meter row — 30 push ups — 1000 meter row – 20 push ups – repeat
  • .12 mile run — 50 lunges — 25 squats – i was not going to do 3 circuits but ran into a friend and ended up talking for a few minutes.

then i went to yoga. it was beginner which isn’t exactly what i wanted but i’m not likely to be able to do yoga at my house and that’s all that was offered yesterday. so.

finally got a schedule change — i am teaching a class at the college MWF from 11:20-12:20 which is during the time i teach Pilates on Wednesdays. When I found out about this schedule conflict i told my supervisor who said remind me in december. the easiest solution was to just back up the class an hour but nothing is easy, right? long story short, starting in Jan Pilates will be at 9:30 am on Wed. I also picked up a Group Power class at the other facility on Tuesdays at 5:30 and am going to shorten my Tues bootcamp class to a 30 min HIIT class.

Teaching schedule this week:

Monday: beginner bootcamp/tabata

Tuesday: bootcamp

Wednesday: pilates/bootcamp

Thursday: bootcamp

Friday: subbing Group Power, maybe yoga

Saturday: some kind of crossfit on my own & yoga




10 Sep

On the schedule today: Bootcamp! I might also go for a run. I have lots on my mind and a good run seems like it might be a good idea.

warm up: 30 sec x2

  • pogo hops — jacks — squats with heel lift — jump squats

Circuit 1 

  • jog out and back room 4x
  • leapfrog down, 10 jacks, jog back
  • repeat 3x

Circuit 2: Tabata

  • upright row — clean and press

Circuit 3: Run to Ash st

  • jog up/down hill 4x
  • leap frog up hill, 20 jacks, jog down
  • repeat till someone pukes

Circuit 4: Back to Y/Tabata

  • up right row — clean and press


crunches — planks — toe to shoulder

Tabata Friday

23 Aug

I subbed yoga this am and there were all of 2 people there. There’s a lot going on this weekend including that big time Nascar race so I’m guessing the locals just don’t leave the house . . . or they go to the race? that’s where the instructor was. anyway, it was fun and i love teaching and totally enjoying teaching yoga these days.

Finally got myself back on the Tabata rotation. since no one showed up for class last night, I have a ready to go plan (of course i changed some things around. i can’t just leave it alone)


  1. Warm up: 2 jacks + 2 tuck jumps, 2 tuck jumps + power jacks
  2. Upper body: push ups with feet slides on plates,  push ups to down dog
  3. Cardio: burpees + *jacks, *jacks
  4. Lower body: windmill squats (R hand to L foot, jump and switch)/ice picker heel click squat jumps (R arm overhead, squat, jump up, click heels and L arm overhead)
  5. Cardio: double burpees (jump out and in 2x then up to tuck jump)
  6. Abs: planks (on elbows, hip twists; spider; cross body, toe tap)

So all of this happened

16 Aug

What a week! It’s been kind of all over the place.

Good stuff first — I’m teaching Philosophy this fall! yay! does mean one class at the Y will have to go/be rescheduled but that’s ok.

now in case you were wondering where i’ve been this week —

Monday: taught beginner bootcamp, tabata, practiced group power, taught c25k

Tuesday: taught yoga, practiced group power, taught bootcamp

Wednesday: taught c25k, taught pilates, practiced group power

Thursday: taped group power (shew! i messed up tons but the people who came to class said they didn’t notice), taught bootcamp, taught tabata

and Friday: teaching group power, teaching c25k

i’m tired, ya’ll.

Bada$$ workout comin’ atcha

8 Aug

Good stuff for Thursday — before that, today was crazy. i taught 3 classes (group power, running c25k and pilates) THEN went to crossfit. and i LOVED it. going back friday – it’s free this week. otherwise i can’t afford it. cross your fingers – they want to add yoga . . . and i’m a certified yoga instructor . . . maybe a trade?

On to Bootcamp —

here it is:

a little jog around the Y, maybe 5 min

3 rounds: 12 push ups, 30 sec supermans, 1x bear crawl

And now the good stuff:

5 rounds:

5 ninja tuck jumps (you might want to start on a mat and also, this video has really poor sound)

10/leg bridge lift — foot on ball or chair

5 plank jack on bench push ups (an alternate version is to tricep push up while jumping legs wide)

20 one arm one leg bridge ups (start on your back and power up right arm, left leg)

5/leg one leg burpees

We’ll see how long this takes — i’m thinking 20 ish minutes

Finisher + abs:

50 total partner below parallel medicine ball squats

48 total (if barbell, switch sides after 12) partner weighted sync’d squats (we’ll see how we do this — possibly pistol squats or weighted with a barbell, one end on each partner’s shoulder)

30 sec 3x double leg extension toe taps (with db)

30 sec 3x leg raise plank


Then Tabata — I will likely do the same workout I did Mon am as it’s not usually the same people.

  1. squat jump/jump lunges
  2. burpee to floor with push up/push ups
  3. skaters over step/high knees over step
  4. v sit/weighted side plank starfish
  5. plank variations (feet on step, plyo to push up, lateral walking, reverse)
  6. stomp lunges (low lunge, power up one foot landing whole foot on floor)

Screen shot 2013-08-07 at 8.04.56 PM



Oh, hi there.

25 Jul

That’s me, 2nd from the end on the right. I always forget how short I am …

I’m back. I cannot even begin to express in words how TIRED and SORE I have been this week! Training for Group Power was amazing — crazy, but amazing. Anyone out there done Group Power? Anyone done the latest release like 15x in 3 days? Yea.

So Monday,  I broke out an old workout for Beginner Bootcamp & Tabata. Then there was running. Tuesday was Bootcamp – I *thought* I’d just do the workout with them but I got in the room and loaded up a barbell and decided to do it as stations.

  • Warm up: 5 min outdoor run (I sent them out on their own and directed late comers)
  • Each station was 3 rounds:
  • Station 1: 15 Burpees, 10 push ups, 50 mt climbers
  • Station 2: 15 Squat with DB raise, 15 pop squats (squat on floor, jump to step and squat, jump down and squat), 20 bench dips
  • Station 3: 30 sec Bench jumps, 15 bent over rows [40 lb sandbag], 10 walking lunges [each leg]
  • Station 4: 50 Toe Taps on bench, 21’s [barbell], 15 jump squats

We finished with about 15 min of abs with and without the ball. Looked like a good workout. I think I’ll do it again sometime and do it with them. 🙂

On the agenda for Thursday — Bootcamp & Tabata

I like the 5 min jogging warm up. I think we’ll do it for 10 min.

  1. Pyramid: Jump Squat, Push Up, DB Swing — Start with 10 reps and decrease by 2 each round. We’ll see how long that takes, possibly go back up
  2. 15 Deadlifts – 1:00 Double Unders – 25 Burpees – 15 Cleans – 25 Box Jumps – 1:00 Double Unders – 15 Squats – 24 HR Push Ups – 1:00 Double Unders – 15/arm Snatch – 15/leg Pistols – 1:00 Double Unders – 15 OH Press – 1:00 Double Unders — (This can be done with BB or DB)
  3. Finisher/abs: 10 burpees, 10 sit ups x5 (or 10 depending on time)

Tabata + Yoga

  1. warm up – jacks/butt kicks/plie squats/squats with punches x2
  2. wall sits/squats
  3. burpees with push up/sit ups
  4. jump lunges/reverse lunges with bicep curl
  5. mt climbers/dips
  6. plank jacks/pike press [with plates]

Yoga stretches

  • on back, knees to chest
  • rock to side, arms wide
  • child’s pose, wide legs, elbows bent, hands to prayer on head
  • on all 4s, shoulder stretch (one hand under opp shoulder, lower to ground)
  • easy pose, arms overhead then forward

on all 4’s:

  • one arm forward, circle around, repeat other side
  • knee to chest, extend foot flexed
  • child’s pose
  • low cobra, down, up R, down, up L, down, cobra
  • child’s pose
  • low lunge, revolved twist, lizard, repeat other side
  • bound angle
  • staff pose, grab outside of one foot and lean back lifting leg & twisting
  • chest to knee
  • repeat other side
  • seated fold
  • savasana

have a great day/night. i must grade now (i’m teaching an online class … it’s so casual i have a hard time sitting down and just grading)






Free Yoga!

18 Jun

yoga (Photo credit: GO INTERACTIVE WELLNESS)

Want to try free yoga? i’ve been using this site for a couple of months and it’s pretty awesome. check it out:




yoga AND bootcamp

22 May

Thursday is a yoga/bootcamp day – yoga in the am and bootcamp in the late afternoon. feedback i got from yoga on Tues was mixed – i should tell you about the instructor before i go any further. she teaches . . . odd. i am friends with her outside of class (we’ve known each other about 5 years i think) so i go to her class to support her but it is NOT a style of yoga that i could EVER teach – basically what she does is this:

light candles

breath for what seems like a freaking eternity

1/2 sun salutation

a pose – something crazy easy like mountain. seriously.

adjust people – depending on the class size this can take forever.

release. talk about things.

another pose. adjust people.

child’s pose. adjust people.

lying spinal twist.


seriously it’s the weirdest yoga class i’ve ever taken – it’s like she’s picking a pose of the day and saying ok, class, today we’re going to learn triangle (except we haven’t learned anything that challenging . . . )

So feedback for my class (see previous post) was mixed – an older lady told me it was too fast which i will chalk up at least in part to nerves but honestly i did not think it was fast at all – it was exactly an hour and flowed (i thought) really nicely. another friend was only there about 1/2 the class and she said it was great – that pacing was good. i did 1/2 sun salutation, ssA then ssB and we did them slow, slow, little faster, with breath and then poses we held for 5-10 breaths each. so whatever. i know you can’t please everyone and i know too that yoga is such a personal thing – when i say YOGA everyone immediately has some image of what this is in mind.

Class Thursday: Yoga

opening: theme of the class is ‘appreciate your body’ 🙂 notice any parts of your body that need care or attention. be happy with yourself and your body – it does amazing things every day

  • breath: in – in – in – out (repeat several times) adding movement: in (arms overhead) – in (arms wide to the sky) – in (arms overhead) – out (ragdoll) repeat several times
  • arm swings — like a kid, swing arms side to side (think floppy)

dynamic warm up

  • fold to all 4’s and cat/cow several breaths
  • down dog to knees several breaths
  • 1/2 sun salute
  • sun salute A
  • sun salute B

do each slow – slow – slow – a little faster – a little faster – with breath one time

Active Poses:

starting in down dog:

  • lift R leg
  • low lunge
  • warrior II
  • extended side angle
  • reverse warrior
  • low lunge
  • high plank
  • down dog
  • repeat L

repeat series several times


  • child’s pose – 1 min
  • hip circles (10 each direction)
  • down dog
  • lunge R – back knee taps floor and up
  • half split (lunge forward to forearms)
  • down dog
  • repeat L

Repeat series if desired

  • forward fold to chair 5x

  • downward dog
  • triangle R
  • extended side angle
  • downward dog
  • repeat L

repeat series 2 or 3x

depending on time:

  • low lunge hands to mat
  • down dog
  • pigeon R/L
  • happy cow
  • wide leg forward fold
  • bound angle
  • reclined bound angle
  • reclined twist

Relaxing sequence: 5-10 breaths each

  • child’s pose
  • hero
  • camel
  • down dog
  • pigeon R
  • down dog
  • pigeon L
  • bow
  • butterfly
  • legs up the wall
  • reclining twist

finish in savasana with a guided “thank your body” meditation:

bring awareness to ___ (for ex, your feet). how has ___ supported you in life? thank ___ for all it has done for you.

closing: poem by ee cummings with hands in thunderbolt seal (crossed in front of chest)

Gah. this post is long. back later with bootcamp. 

Namaste, y’all!

25 Apr


Hi there. I’ve not had a moment to update this old blog — last weekend I did a 2 day yoga certification. Prior to that I had to meet my sister (husband was working this past weekend so not available to watch Harper) so she could take Harper for the weekend. First time away for more than 1 night. She did great (and so did I!) – in fact, she didn’t even want to come home!

Monday I subbed for another instructor and no one showed up. Great. That meant only Beginner Bootcamp, Tabata & Bootcamp with a 4 hour trip in between to pick up Harper.

Tuesday was just Bootcamp though I did my friend Heather’s beginner yoga class in the am (it’s not difficult and I MUCH prefer a more athletic type yoga such as this one I just did at home. That said, I like Heather and I want to learn as much as I can about yoga and it’s the only class I can get to right now and it’s pretty hard to get things done at home – totally lucked out today. Guess the stars were just in line?).

Wed subbed again – Sculpt, Beginner Bootcamp & Pilates

And now we’re at Thursday — Bootcamp and Pilates. I’ll get to the workout in a minute 🙂

Friday subbing again — some kind of cardio class (I think it’s a step class but I’m not coordinated enough to teach step) and Pilates.

Sat & Sun are Summer Shape Up & Sat I am also leading a Healthy Kids 30 min Bootcamp and 30 min Pilates. Should be fun.

So the plan for Thursday:

After the warmup:

Circuit 1: 2 rounds 45/15

squat db swing/lunge twist r/lunge twist l/ deadlift to goalpost arms twist/side burpees/180 squat jumps

Circuit 2: outside. Shuttle run to Melrose. Suicides: 1/3, 2/3, all the way; all the way, 2/3, 1/3 then 6 sprints 1/3

Circuit 3: Repeat Circuit 1 2x

Finisher/Abs: 2 or 3 rounds

diagonal jack knife crunch (15/side) —  Lie flat on your back and bring one arm up and over towards the toes of the opposite foot (also raised).

supermans (30)

frog crunches (30)

swimmers (20/side)