Cardio — Page 3

Hiking at Premier Lake Provincial Park- Yankee Canuck Loop

June 8, 2011 by Jenn

A new cardio post . . . say wha????

Yes, I have officially recovered enough from my gallbladder surgery, that I am allowed to get my fat a$$ moving once again. I’m still not allowed to teach spinning for another couple of weeks, as it falls into the “high intensity” category, but thankfully, I have my friends: Paul has been walking me at night, and Gretchen has been walking me at lunch. I sound like a dog . . . I’m sure it’s a chore!

Yankee Canuck Loop @ Premier Lake Provincial Park

This weekend, I was ready to try something more than walking around the block . . . so with Paul’s encouragement (force . . . I’m not very motivated these days) we went up to one of our favourite spots . . . Premier Lake!

It is absolutely beautiful . . . the lake is a large, long, pristine piece of blue. As soon as I first got a glimpse of the lake, I immediately regretted not bringing my bathing suit with me! It honestly didn’t even occur to me, as we haven’t been anywhere near bathing suit weather.

Oh. No. Bathing suit season is upon us. Must. do. more. cardio!

Yankee Canuck Trail Hike is about a 6 kilometre loop. The first bit of elevation gain is torturous (if you’re out of shape like I am . . . but don’t be discouraged!), but after the initial steep bit (less than a kilometre) it levels out. The hike goes by three different lakes (Yankee, Canuck and Turtle), and the path is well marked and well worn. I would rate this an easy day hike that will take you a couple of hours. There are a couple of spots that you can stop to have lunch off the side of the trail if you’re so inclined.

Turtle Lake...third lake along the loop

We had some excitement at one point when some people we passed going the opposite way on the trail, warned us that they saw a sow and her cubs. That’s a black bear momma, people!

I, have been waiting for this moment. Paul, has been dreading this moment (as he has had many of these moments before).

No, I am not suicidal, nor do I really want to encounter a wild animal (maybe the cubs though . . . they would be so cute!), I function much better when I am prepared. Paul, functions much better when in the moment (how is that possible?), or even when he is surprised. His flight or fight must be pretty intense.

So, upon hearing this news, we took a quick break (so we would be rested if we had to run, or climb a tree or something, or fight it with my hiking poles), went to the bathroom (TMI, I know, but how bad would it have been to be eaten by a bear AND pee your pants?), and armed ourselves with our protection. Me, with the bear spray. Paul with the bear bangers.

We practiced what I would do (I told you I like to be prepared), and Paul pretended to be the bear. He ran at me, and didn’t stop! Hello! Wouldn’t a bear stop when it saw me? Apparently not. I failed the test, miserably, when I couldn’t get the guard off the spray. Good thing Paul wasn’t really a bear…good thing I had already gone to the bathroom.

We finally continued on, after my ” lessons”, yammering away, making as much noise as possible, blowing our whistles . . . all that good stuff . . . and never saw the sow and her cubs. Strangely, I was disappointed. I was so READY! I do realize that encountering a bear whether prepared or not, is probably not a good thing. Make sure you know what to do! (That was the teacher in me coming out). At least know how your bear spray works.

Turtle Lake. Paul doing what he loves...taking pictures!

Me, not so worried, but armed with Bear Spray!

Last year, when Paul took me out here for the first time, we actually filmed a video for this hike! Check it out . . . Ruby is the star. Paul has an outdoors channel called GoExploreOutdoors that you should check out!

Filed Under: Cardio Tagged With: hiking, premier lake, yankee canuck loop

C.A.R.D.I.O What’s that spell?

March 17, 2011 by Jenn

Here it is . . . the looooonnnngggg awaited Cardio post. It has been way too long, but hey, I’ve been busy teaching the cardio spin classes, making new routines, and of course, baking up a storm! I hope you enjoy 🙂

This spin routine received positive reviews from my regulars, and I know they wouldn’t steer me wrong 😉

Spin N– (Duration 60 Minutes)

1. Forget You – Cee Lo Green – 3:43 Warm Up- get that body ready to get moving!

2. What the Hell – Avril Lavigne – 3:39 Jumps- getting going right away today! Seated to Standing, counts of 8, 4, 2, 1.

3. Left My Heart In Tokyo – Mini Viva – 3:47 Pyramid Sprint. Starting at 1 minute on, then 45, 30, 15. Rest for 20 seconds in between sprints.

4. Not Ready to Make Nice – Dixie Chicks – 4:01 Sitting climb/standing climb with freeze on chorus 1:00-1:24, 2:24-2:50

5. Fading Like a Flower – Roxette – 3:51 30 second seated sprint , 30 second standing sprint , 30 second standing climb (8/10),  1 minute standing,  1 minute seated climb (8/10)

6. Yeah 3X (Explicit Edit) – Chris Brown – 4:01 Run. 30 seconds seated, add one tension, 30 seconds standing.

7. Coming Home – Diddy Dirty Money Feat Skylar Grey – 3:59 Standing flat with a get low run (30s)

8. Rope – Foo Fighters – 4:19 1 min seated,  1 min hover,  1 minute stand (Hand pos. 3),  1 minute sitting straight up no hands on handlebars

9. Born This Way – Lady Gaga – 4:20 Jumps on own

10. Firework – Katy Perry – 3:48 Standing climb

11. L.I.F.E.G.O.E.S.O.N. – Noah And The Wale – 3:47 Turn up tension – every time he sings L.I.F.E.G.O.E.S.O.N.

12. We R Who We R – Kesha – 3:25 Hover 20 Stand 20

13. Higher – Taio Cruz Feat Kylie Minogue & Travie McCoy – 3:23 Open Road

14. Livin’ On A Prayer – Bon Jovi – 4:10 Stand and freeze/slide when “living on a prayer” adding tension with each set.

Cool down and Stretch

I hope you enjoy using this spin for your own workout!

Music is so important to me when I work out. If I have new tunes loaded up on my iPhone, I definitely find myself with an extra jump in my step. I love to teach my spinning classes based on feeling the beat of the music. Trying to keep up to the beat while adding tension turn, after tension turn is an awesome motivator!

Do you have a favourite song to workout to?

Filed Under: Cardio, Spinning

Week 4? Endorphins!

January 25, 2011 by Jenn

Is this week 4? Aren’t I supposed to be keeping track of these things?

I honestly hit a bump in the workout schedule last week . . . I was overly tired. Like so tired, that one day at school, I had to go to the staff lounge and lay down on the *clean couch. * I’ve been at this school for 4 years now, and I’ve never seen anyone clean it. I still taught spinning for my 6:00am Wednesday class, but I just wasn’t feeling IT last week.

Paul and I went out for a couple of hikes on the weekend and after he had dragged me kicking and screaming out the door (all I felt like doing was sleeping) I felt so much better. Fresh air, sunshine, Paul time, Ruby time.

I had a terrible day today.

I’m not trying to be a Debbie Downer, I am getting to a point here. Stick with it if you can!

All day at school it seemed my kids had forgotten everything, and I was starting over at square one. When I got home from school, I tried to hurry and bake Angel Food Cookies for a party that I am hosting tomorrow night, ended up under baking all of them . . . except seven. I sure hope only seven people show up tomorrow!

I have time and time again learned DO NOT BAKE IN A RUSH! Why did I not listen to my own advice today?

THEN (because I’m not done yet), I went down to the gym to teach a class that I was subbing for, and the regular instructor was there. So basically we had to play rock, paper, scissors to see who would get the class. It obviously isn’t a big deal, but you know when you’re just having one of THOSE days that it seems like such a bigger deal. Anyway, my coworker let me teach the class, since my name was on the schedule, even though it was his regular timeslot. Thanks 🙂

Here is where the day got GREAT. I taught a fabulous class, worked myself and everybody hard. The class was full, 14 bikes were taken and as an instructor it is so much fun to teach to a big group. I got to feed off of their energy . . . and as they peddled along, cranking their tensions, changing their speeds, I felt the stressors of the day fade away.

That is the best ENDORPHIN there is. A fresh, clean start. Feels. Oh. So. Good.

So that was the spin class, I’ll post the play list later in the week.

Week Four (weight increase)

I took the Reverse Drop Sets out this week, and I traded them in for 3 sets of 12 reps for all moves.

Lower Body

Quadriceps – Squats with stability ball again the wall

This week I am using 3 different squat positions

Regular

(feet shoulder width apart)

Pilé

(feet shoulder width apart, toes pointed out at 90 degrees)

Knees and Feet Together

(one tight line from your feet to your hips)

Hamstrings- Leg Curls with the Stability Ball

Lay on your back, place heels up on the ball, lift bum off the ground and pull heels and ball toward you bum.

Reverse Leg Curl (works butt and back)

Laying prone (on your stomach, arms crossed in front of you) with stability ball between your lower legs, squeeze the ball and curl up towards your butt. Hold for 2 counts, and lower back to the floor. For an extra challenge, lift hips off the ground during the 2 count hold. Another extension of this activity is to hold the ball above your butt and squeeze the ball with your legs 4 times before lowering it back to the ground.

Calves – Calf Raises on Step

This move, I did 3 sets of 25.

So if you read my Debbie Downer note to start the post, I hope you were able to see what a difference a simple workout can do for your mental health. Obviously working out provides you with a physical change, but what we sometimes forget is how great it can be for us mentally.

Do you have days like these? What do you do about it? I’d love to hear from you.

Filed Under: Cardio, Weights Tagged With: endorphins, lower body exercises, weight training

Weekend Wonder

January 17, 2011 by Jenn

What a wonderful weekend it was! Friends, food, laughter, love.

Here in Cranbrook, we have been having crazy weather (yes, I’m onto the weather already in this post). At the beginning of last week, it was -25 C and by the end of the week, it was +6 C! What is going on? The beautiful snow that we got last week is gone . . . melted away to muck and ice. Not nice. Hopefully it straitens itself out soon.

The reason I am talking about the weather, is that even though it is crazy right now, I got in an outside run . . . in January! It was fabulous. . . hard, but great. It is so much different running outside than on the treadmill. It just feels better. Fresh air, sunshine, mud, ice. I went out for about 25 minute run and thoroughly enjoyed myself. I even stopped in at my parents to say a quick hello . . . but really I just needed a break! The sun was out and shining beautifully . . . almost bright enough to disguise the muck and mud.

I love being outfitted in outdoor running gear. I love the layers, I love the gloves and I love that I stay warm the whole time! Sometimes when we’re out cross country skiing I get a little bit cold. I definitely don’t have that problem when I’m running! Sweat, sweat, sweat!

It’s back to the treadmill tomorrow morning! It will be Monday already?

Here are a couple of pictures I took while on the treadmill in the last couple of weeks.

This was the first time I had to enter my NEW age on the treadmill after my birthday this year. It was weird. I don't know why!

This is my 30 minute run last week! I felt victorious and proud that I finally did one for that long this year!

Filed Under: Cardio, Running Tagged With: Cranbrook, running, treadmill

Week Three- Weights, and a New Move

January 11, 2011 by Jenn

This week, it was time to increase the weight . . . of the dumbbells . . . not my thighs.

Week Three (weight increase)

Lower Body Reverse Drop Sets

Quadriceps – Squats with stability ball again the wall (love this move so I’m sticking with it!)

(Place stability ball in the small of your back, knees shoulder width apart, lower body down as if you are about to sit in a chair, push back up through heels, to starting position)

Body Weight (BW) + 5 lbs – 12 reps

BW + 8 lbs – 10 reps

BW + 10 lbs – 8 reps

BW + 12 lbs- 6 reps

BW + 5 lbw – 24 reps (reps 13-24, switch move to pile squat)

Hamstrings – Lunges with stability ball against the wall. (again, still feeling the love)

Place stability ball in the small of your back, against the wall, and assume a lunging position (right foot in front, left toe behind, drop left knee towards the ground, push back up to start to complete one rep)

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

15 lbs- 6 reps

8 lbs – 24 reps

(reps 13-24, switch move to hamstring curl on the ground with the stability ball. Lay on your back, place heels up on the ball, lift bum off the ground and pull heels toward you bum.)

**NEW MOVE**

Reverse Leg Curl (works butt and back)

Calves – Calf Raises on Step

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

12 lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to single leg calf raise)

Stretchy, stretch, stretch!

Filed Under: Cardio, Weights

Spin It Off!

January 5, 2011 by Jenn

Christmas Eve dinner. Christmas Day brunch. Boxing Day treats. New Years Eve indulgences.

Sin. Sin. Sin. Sin.

Well, at least in the Cookies, Cupcakes and Cardio world they’re called sins.

The mantra is “You have to spin to sin” here at CCC.

Here is the remedy for all of your “Oh, I shouldn’t have” holiday luxuries.

Spin-M

Duration 60mins

Haven’t Met You Yet – 4:05 – Michael Buble- warm up, light, relaxing start to the class. Add a full turn and stand up half way through.

Dancing On My Own – 4:51 – Robyn- Seat/Hover/Stand, 30 secs slow then 20 secs fast while seated. Turn tension up full turn, then hover for 30 secs slow, 30 fast, full turn up, stand 30 slow, 30 fast, full turn, seated etc.

Get Shaky – 2:56 – The Ian Carey Project-30 secs fast, 30 slow in the position of your choosing.

Lost – 4:38 – Crash Karma- 2:00 road pace, at 2:00 turn up 1/2 turn, at 2:15 standing surge for 45 secs. At 3:00 add half a turn, 3:15, standing surge! Repeat for minute 4.

Remedy – 3:25 – Little Boots- Tension sprint 20 secs turn tension high while sprinting, 10 sec recovery. Repeat.

Forever Is Over – 3:23 – The Saturdays- Regular sprint. 20 on/10 off

Rhythm Of My Heart – 4:15 – Rod Stewart- Find comfortable road pace for 2 mins. At 2 min mark, endurance sprint to the end of the song!

Giving Up The Gun – 4:46 – Vampire Weekend- Standing RUN! Get up, be quick! You can add some one handed running, some pick ups, even some LOW running.

Look For Me – 3:28 – Chipmunk Feat Talay Riley- 20 jumps, 30 second rest. Repeat.

Million Dollar Bill (Frankie Knuckles Radio Mix) – 3:16 – Whitney Houston- We’re doing the wave with this one peeps! Starting from the left, person A stands up for 20 sec, person B joins in standing, then C etc. Once the whole class is standing, A will then sit down, then 20 secs later B sits etc. Think a slow motion wave at a hockey game.

Green Eyes – 3:43 – Coldplay- Hover – Keep that butt stretched out over the seat for the duration of the song. Tension 8/10 with a full turn up at the 2 min mark.

Inside Out – 3:39 – Eve 6- Card Game! Instuctor hands out cards with tensions written on them “7/10″ or “9/10″ for example. The card that you get is the tension your bike needs to stay at the whole time! 8 count speed bursts every 45 seconds.

Somebody To Love – 3:41 – Justin Bieber- Card game again, this time switch cards with the person(s) beside you. Set you tension, and speed bursts are 16 counts this time!

Pencil Full Of Lead – 2:27 – Paolo Nutini- on you own…pick you position and tension.

Chasing Cars – 4:28 – Snow Patrol- Cooldown and stretch

My tried and true spinners who were out tonight (the ones who could teach the class themselves) said “Was that an hour? It didn’t feel like it!”

That is the greatest sign of a good playlist Have fun with it.

I’m off to bed as I’m teaching again tomorrow morning at 6:00am! Less than a 12 hour turn over. Whose idea was that? Wish me luck.

Filed Under: Cardio, Spinning Tagged With: cardio, spinning

Week 2- Lower Body Reverse Drop Sets

December 30, 2010 by Jenn

Today was LEGS day. Booyah! It feels great to get up in the morning, head off to the gym and get my workout done and over with in the morning. I’m dreading the day I have to go back to work and back to the grind. But, enough about that now . . . I’ll let the depression enter later in the week . . . and then drown it with champagne and New Year’s Eve celebrating.

As I was mentioning in my Week 2 Upper Body post from yesterday, I get a little ADHD when it come to routines at the gym. The only routine at the gym that I have managed to follow consistently is the group spinning schedule . . . and that’s because they PAY me to stick to it! Money must be the answer . . . now if only I could find somebody to pay me to workout on my own time???

Lower Body Reverse Drop Sets

Quadriceps – Squats with stability ball again the wall

(Place stability ball in the small of your back, knees shoulder width apart, lower body down as if you are about to sit in a chair, push back up through heels, to starting position)

Body Weight (BW) – 12 reps

BW + 5 lbs – 10 reps

BW + 8 lbs – 8 reps

BW + 10 lbs- 6 reps

BW– 24 reps (reps 13-24, switch move to pile squat)

Hamstrings – Lunges with stability ball against the wall.

5 lbs – 12 reps

8 lbs – 10 reps

10 lbs – 8 reps

12 lbs- 6 reps

5 lbs – 24 reps

(reps 13-24, switch move to hamstring curl on the ground with the stability ball. Lay on your back, place heels up on the ball, lift bum off the ground and pull heels toward you bum.)

Calves – Calf Raises on Step

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

12 lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to single leg calf raise)

Don’t forget to S.T.R.E.T.C.H. Ughhh. I sound like a nagging mother.

Filed Under: Cardio, Weights Tagged With: calf raise, calves, hamstring curl, hamstrings, lunges, quadriceps, squats, stability ball, weight training

Week 2- Upper Body Reverse Drop Sets

December 30, 2010 by Jenn

Yesterday after my 30 minutes spend huffing on the treadmill, I was on to my week 2 weight routine. I switched it up from what I did during week one for a couple of reasons. First, I am wanting to shock my body back into shape, second, I find it hard to stay with the same moves week after week. It was easy to do the same weight routine when I was first learning to workout, simply because I didn’t know more than one move per body part! I thought the bicep curl was the bees knees . . . well, I actually still do, but you get the idea. I didn’t know better, so I was happy with simplicity. Now, I’m bored with it. To stop this from discouraging me, but still maintaining some sort of focused program (so I do not lose sight of my goal), I am keeping with Reverse Drop Sets . . . at least for now . . . until my workout ADHD kicks it!

Remember, you have to do what you feel is right for you . . . these are just the ramblings of my body’s workouts :).

Week 2 – Upper Body Reverse Drop Sets

Back- Bent over row

(Last week I used a stability ball and a single dumbbell, this week I was standing with two dumbbells)

10 lbs – 12 reps

12 lbs – 10 reps

15 lbs – 8 reps

17.5lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to upright row)

Chest – chest flyes

(on stability ball)

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

15 lbs- 6 reps

8 lbs – 24 reps (reps 13-24, switch move to chest press on stability ball)

Biceps- Curls

(standing) See . . . they are the bees knees!

10 lbs – 12 reps

12 lbs – 10 reps

15 lbs – 8 reps

17.5lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to hammer curls)

Triceps – Kickbacks

(double arm, with dumbbells)

10 lbs – 12 reps

12 lbs – 10 reps

15 lbs – 8 reps

17.5lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to triceps extension)

Shoulders – Lateral Raise

3 lbs – 12 reps

5 lbs – 10 reps

8 lbs – 8 reps

10 lbs- 6 reps

3 lbs – 24 reps (reps 13-24, switch move to shoulder press)

I find that training shoulders can be quite difficult. Your deltoids are a small muscle group (in relation to your other body muscle groups) that it is hard/slow to see progress in your shoulders. Stick with it, and if you have to stay at the same weight, try to increase your reps. That is what has worked for me in the past. Have fun!

Filed Under: Cardio, Weights Tagged With: bent over row, bicep curl, biceps, chest, chest flye, chest press, hammer curl, lateral raise, shoulder press, shoulders, tricep extension, tricep kickback, triceps, upright row, weight training

Hiking at Premier Lake Provincial Park- Yankee Canuck Loop

C.A.R.D.I.O What’s that spell?

Week 4? Endorphins!

Weekend Wonder

Week Three- Weights, and a New Move

Spin It Off!

Week 2- Lower Body Reverse Drop Sets

Week 2- Upper Body Reverse Drop Sets

Happiness is Homemade

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