Switch It Up Saturday: Les Mills BodyPump

I love group exercise classes and I cannot lie (Get it? A little 'Baby Got Back' reference...).  Okay, seriously, though, there is something so much more fun about working out in a class.  Doing so while lifting weights is no different.  A few years ago, 24 Hour Fitness brought Les Mills' BodyPump to their clubs.  I didn't jump on the bandwagon at first, but about a year later, I started to take the class before teaching my own class.  I've been hooked ever since.

 

This class is a completely pre-choreographed format that hits every body part for 4-5 minutes (sometimes even a little more) using a barbell with interchangeable plates.  The choreography uses changes in tempo and different moves to constantly challenge your body in different ways.  It's a great way to get a whole-body workout in an hour, and as a runner, it not only challenges your strength, but also endurance.  Hello--6 minutes of squats!  I've seen the buffest of men quiver during the squat track!!!

In taking the classes, I definitely got stronger, but about a year ago I decided to take the plunge and add BodyPump to my skill set.  I registered, and then received a scholarship from the gym to get certified.  THAT really got me stronger!  They really pushed all of us to build strength and push ourselves past our limits.  Immediately after the training, I increased my weights and really started to see and feel a huge difference.  I got stronger, and in turn, my running really improved too. 

So, in case you aren't convinced, here are my top 5 reasons why I love this class:
1.  You build strength AND endurance--no baby weights, and no stopping after 10 reps!
2.  You get real instruction. Les Mills has a strong training program and specific reminders that keep your form in check.
3.  Great music--and it's not just one type. If you are like me and love (almost) all music, you'll love this class.
4.  You hit it all in an hour: warm-up, squats, chest, back, triceps, biceps, lunges, shoulders, abs, cool-down.  Done. Period.
5.  Your body changes.  As women, we are inherently afraid of weights, but strength changes your body--and this class develops strength.  I LOVE what it has done for my body. 

I gotta know!  Have you ever tried a BodyPump class?  Do you like to lift weights or do you avoid them? 

Switch It Up Saturday: Choosing a Zumba Instructor

Unless you’ve lived under a rock the past few years, you know that Zumba Fitness is a Latin dance fitness class that has taken over the world.  Unless you are a newer reader of this blog, you probably also know that I am a licensed Zumba instructor and I teach 3 classes a week at 24 Hour Fitness.  This week, as we look into Zumba as another option for fitness other than running, I thought I’d give you my tips for choosing a great Zumba instructor.

Conference 2014

Zumbathon Charity Event

First, my soapbox: Zumba issues their instructors a license after attending a training.  They are very clear with instructors that it is NOT a certification, and they highly encourage instructors to continue their education and obtain fitness certifications.  That being said, anyone can be a licensed Zumba instructor—you just need to show up to the class.  Participants are often times unaware of this, and don’t understand the difference or importance of having a true fitness professional as your instructor.  So, with all that said, here are my tips:

1.      Most importantly, be sure your instructor IS licensed!  Sounds crazy, right?  There are tons of people out there calling themselves “Zumba Instructors” who are not licensed.  There are even people doing “trainings” that are not actual Zumba trainings!  Crazy!  It’s really easy to check: If you logon to www.zumba.com you can search for your instructor.  You can check out my page HERE.  You may also hear it/see it referred to as the instructor being part of “ZIN”, the Zumba Instructor Network.  The site will also tell you all the specialty areas the instructor is licensed in as well as some trainings they attended, like the national convention or conference.  I get on a soapbox here, too, because it’s one of those “I take my job very seriously, and it really irks me when other people portray themselves falsely”.  Yes, I pay money (a lot of money) to stay licensed and to continually educate myself on both this format and fitness in general.  Now that that’s out of the way, let me step off the box and let’s get onto some fun parts!

Vegas' first group of licensed Zumba Step instructors!

2.      Find an instructor that you can follow.  It’s different for everyone and is very personal because this aligns with your personal learning style.  Give it a few classes, especially if you like the instructor overall.  Yes, there is some coordination involved, so give yourself a break the first few times!  You WILL get it, I promise!

3.      Zumba is based in music, so find someone that uses music that moves you!  The format requires the class to be at least 70% Latin/International, so your instructor shouldn’t be using all top 40s hits, but within that format, you want to connect with the music and moves.  No, I never know what the artist is singing, but I CAN tell if I like the beat and want to dance.  That’s what makes it fun! 

4.      Talk to participants in class and make new friends.  I always laugh because when I’m doing my introduction before class, 90% of the people are too busy talking to their neighbor to listen to me!  I LOVE THAT!  I love when people connect through fitness!  My participants are truly friends, both with me and with each other.

5.      Find an instructor that is focused on you as the student.  Yep…anther pet peeve!  As the instructor, it’s not about me being the best dancer in the world or showing off how fast I can shake my hips (because, let’s be honest, I’m not, and my hips aren’t that great anyway).  It’s about YOU, the participant, and it’s my job to deliver the best workout and to make you have fun so you come back again and again.  Does the instructor spend the entire time in one spot, facing the mirror, and never interacting with anyone?  It’s not a show, at least it shouldn’t be for the instructor.  When you find that person that focuses on you, it makes a huge difference.

At Zumba Kids Training

6.      Find an instructor that is also having fun!  Are they smiling?  I bet if they are, you will be too!  It’s hard to be miserable when you have someone who is having a party right in front of you. 

7.      Finally, find an instructor that is professional.  Yes, I jumped back on my soapbox a little, but it goes beyond a Zumba license.  I have met instructors who only hold a Zumba license, but are also really professional.  They take their job and duty to lead a class safely and effectively very seriously.  It’s not only about certifications or workshops, it’s also about professionalism and dedication.  It’s about proper warm-up and cool-down; it’s about providing moves that are safe for most populations to perform; it’s about reliability; and most of all, it’s about YOU as the participant.  Those are qualities that no piece of paper can verify.

A Zumba party at my 24 HF with another awesome instructor!

So, how do you find this person?  Pretty simple—ask around!  People who love Zumba really, really LOVE Zumba.  They’d be happy to tell you about their favorite instructor, who to avoid, who’s great for beginners, who’s great for advanced students, etc.  Try a few classes and see for yourself.  There are some amazing instructors out there that will have you hooked and coming back for more. 

So, I gotta know!  Have you taken Zumba?  Do you think the instructor matters?  How did you find your favorite instructor?

Switch It Up Saturday: Personal Training with a Twist!

Personal training has worked really well for me (Joann) over the years.  It has been my go to even when I was slacking at the gym.   I don’t like canceling appointments, so this made me show up!   I need to be pushed and challenged when it comes to workouts.  I find a good personal trainer keeps the workout interesting.  I would train twice a week and try to head to the gym (or outside in nice weather) for the rest of the week.

My form of exercise and strength training took a little twist last year.  I have been training with a personal trainer on and off for years.  She has taken me through 2 meniscus surgeries and an achilles tendon surgery. She has become a close friend over the years. Last year she decided to move to Florida.  

I was concerned I would not keep up my training.  I am a person who knows exactly what to do, but I need to be pushed.   If I set out to do 50 crunches, I stop at 30.   I need to be accountable to someone.   Michele kept saying, “we should train by Skype” and I laughed.   Well, we decided to try it, and I was pleasantly surprised.

It’s so easy to wake up, get dressed and head to the basement for my workout.   I set up my laptop so she can see me working out and we connect by Skype.  I inherited some equipment from Michele when she moved.  She left me a step, medicine ball, and some bands.   I had some weights that Alyson left behind when she moved out.   I’ve since added to my collection.  (TJMaxx always has some really great discounted workout pieces.   You just have to keep visiting and get lucky.  I’ve scored with some weights and a kettle bell.  I found a good deal on a bosu ball on Amazon.)

This winter was one of the coldest and snowiest in years.  Had I been training at the gym, there would have been a lot of cancellations due to weather.  Instead, I just head to the basement!

I don’t have any cardio equipment, but that didn’t stop Michele from doing circuits with me.   In between my squats and weights, she manages to get my heartbeat up with jacks, mountain climbers and other exhausting moves.  I don’t have a very large area, but I’ve made it work.  She can see my form and correct me. There is no doubt that I get just as good a workout at home as I did at the gym.  Anyone else out there have an "out of the box" experience with a trainer?

Switch It Up Saturday: Be Bad Hip Hop

Yes, we all LOVE to run, but we also all love to be active in other ways too!  We wanted to share with you some of our other passions in fitness, so we started a mini-series "Switch it up Saturday".  Hope you enjoy!

In complete self-promoting and self-serving fashion...hey, I'm always honest, right...I'm starting with my BIGGEST passion right now; a company I stumbled upon and has now become ingrained in both my work, fitness, and personal life: Be Bad Hip Hop. 

Be Bad Hip Hop is a dance fitness format to top radio hits, combining aerobic dance with authentic hip hop moves.  I met the owner/founder, Gwenda Hansen, when she was living in Las Vegas and teaching classes at 24 Hour Fitness (where I also work).  She is one of the most passionate people I have ever met, and just talking to her for 5 minutes about Be Bad Hip Hop had me hooked!  I quickly signed onto her pilot program and began working my butt off for her and the company--all driven by a true belief in the mission statement and the program.

Doesn't that make you wanna join in?  I mean--"empower you to be your BADDEST self"--heck yeah!  I'm ready to "tackle the world!"  Gwenda moved to Oklahoma almost a year ago, and left a few of us in Vegas to spread the "BADnez".  You can now find Be Bad Hip Hop 5 days a week, and it continues to grow.  For you readers in other places, Be Bad Hip Hop is growing fast and furiously.  You can find classes in Colorado, Arizona, Nevada, and Oklahoma.

But Aly...(actually, my Bad Girl name is "Jersey")...but Jersey, what's so great about THIS workout?  Okay, okay...I'm getting to that.  First, it's all music you hear on the radio (or at least know from the past).  It's the music you probably already listen to when you run!  Second, it's pre-choreographed and easy to learn.  You know exactly what you're getting when you walk into a class so you don't feel like you have two left feet.  In the future, students will have the opportunity to purchase choreography to do at home, so you can even practice before class.  Third, and I'm stepping up on my soapbox here, the instructors are true fitness pros! There is a rigorous process to become and instructor, and as a student, you can have confidence that your instructor truly understands fitness and can deliver a safe and effective workout.  Finally, and this is the most important piece, this is really a family, much like the running community is a family.  The friends I have made through Be Bad Hip Hop have become such an important part of my life.  It is something I have not found anywhere else.  I am connected through this program to people in other places and we all have a special bond through this little workout.  So really, my "personal life" benefits are far more meaningful than even the workout itself. 

Yes, I am biased, but I cannot even put into words how much I'm loving this fitness format!  Check out Be Bad Hip Hop on social media and join in the BADnez!
Facebook (Go over and give it a LIKE)
Twitter (Follow Be Bad Hip Hop)
Instagram (Follow on Instagram)
Check out the website: http://www.bebadhiphop.com/