Tag Archives: circuit training

Balance Virtual Bootcamp Returns Soon!

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Are you ready?

After taking off the last few weeks, Balance Virtual Bootcamp is kicking off again Monday March 31st.  I’ve been putting together some great new workouts, picking some of the most challenging workouts from the first FIVE rounds of Balance Virutal Bootcamp, and coming up with a program that is accessible, supportive, efficient, and effective.

How does it work?

Every Monday, Wednesday, and Friday for eight weeks, a workout is emailed to you.  There is a description of each exercise, or you can watch a video of each exercise.  Helping you learn good form and stay injury-free is one of the top objectives of Balance Virtual Bootcamp.

How long do the workouts take?

Workouts can be done in 30 minutes, start-to-finish.

Do I need lots of equipment?

No.  Two sets of dumbbells (5lbs and 10lbs for beginners, 8lbs and 12lbs or 15lbs for more advanced exercisers), a resistance band, an interval timer, and a yoga mat are all you really need.  A stability ball is useful but not totally necessary.

Is that all there is?

There is a private Facebook group for each round of Balance Virtual Bootcamp.  We use this forum to support each other, ask and answer questions, and share ideas for healthy living.

How much does it cost?

$50.  All inclusive.

How do I sign up?

Just click on this link, and you’ll go to the health screening page that is the first step in registering for Balance Virtual Bootcamp.  See you there!

Good health and great happiness to you!

Are you a blogger or fitness trainer?  Interested in promoting Balance Virtual Bootcamp in exchange for a free registration—either for you or to give away on your blog?  Shoot me an email or leave a comment, and we’ll see how we can work together.

The Search for Something New

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I wrote last week about some challenges I’ve faced this winter keeping my training on track.  I’ve really been missing my regular runs.  Because I’ve been limited to working out indoors (which is NOT my preference!), I’ve been doing the Balance Virtual Bootcamp workouts.  They have reminded me that having more structured strength-training in my overall workout plan is a good thing.  But even though I design the workouts myself and know that they are both efficient and effective, I can also admit that this isn’t my favorite format for exercise for me.  Sure, it gets the job done, but it doesn’t give me the same mental boost that I get from running or working out with a group.

A few years ago, I went to some pilates classes at a local gym, and I really liked them.  This is unusual for me, as I normally find myself staring at the clock every two minutes or so.  Remembering that I thought the instructors were quite good (also unusual, in my experience), I decided to go back.  I’ve been going to pilates two times a week for the last few weeks, and I’m really enjoying it.  I think it dovetails nicely with the more regular yoga practice I’ve cultivated since starting the Prenatal Kriya Yoga teacher training course last fall—I’m really feeling a shift in my focus that allows me to tune in to my alignment, breath, and whole body.

I’ve been through enough phases of my life and worked with enough people who struggle to find exercise they enjoy to know two things:

1)      There IS something out there for you.  Keep looking for it!  If you hate to run, DON’T RUN!  If you don’t want to spend much time exercising, BE READY TO SWEAT AND WORK HARD.  If you think you’ve tried everything and still don’t love anything, ask your friends (or crowdsource your Facebook friends) what their favorite type of exercise is.  Certainly you’ll learn something new.

2)      Don’t feel like you have to do the same thing forever.  It’s perfectly okay to have exercise ADD.  Want to train and run a 5K in a few months and then not run at all during the summer?  Fine!  Want to take an 8-week intensive flying trapeze course, but that’s all you can afford?  No problem!  So long as you do something consistently, it doesn’t really matter what it is.  Just keep moving!

And always keep in mind that this whole process is more about the journey than the destination.  Enjoy what you’re doing while you’re doing it, and when you’re ready to make a change, embrace the opportunity to try something new.  It’s such a gift.

Good health and great happiness to you!

PS- What’s the weirdest type of exercise you’ve tried and loved?  It just may be what someone else is looking for!

Balance Virtual Bootcamp FAQs

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Last week I told you that TODAY kicks off the “Healthy for the Holidays” round of Balance Virtual Bootcamp.  I’ve received some interesting questions, so today’s OnBalance will clarify a few things:

I’m out of shape.  Are these workouts going to be too hard for me?

No!  The workouts are designed to be done either for a certain amount of time or for a certain number of repetitions, so the intensity is self-adjusting to your individual fitness level.  People who are very fit can push themselves harder, and people who are just starting an exercise routine can benefit from doing their best.  The workouts are based on the idea of circuit training, which is a popular and effective exercise design method.

I don’t have a gym membership.  Can I do these workouts at home?

Yes!  Balance Virtual Bootcamp is designed to be done at home.  You need only a small amount of floor space and some simple, easy-to-find equipment.

How much money do I have to spend buying equipment?

It depends.  I suggest you have a set of lightweight dumbbells (5lbs for beginners, 8lbs for more advanced participants) and a set of heavier dumbbells ( 10lbs or 12-15lbs, depending on your fitness level).  You also need a resistance tube.  These items can be purchased inexpensively at many stores, or you can check sports resale shops for used equipment.  Check your local CraigsList or Freecycle– weights are often given away by people who don’t want to pay to move them to a new home.

I’m not in the US.  Can I still participate?

Yes!  Balance Virtual Bootcamp has had participants from the US, UK, Malaysia, Singapore, and Venezuela.  Regardless of where you are in the world, you’ll receive your workout email by 6am on YOUR Monday, Wednesday, and Friday.

I fall off the exercise wagon easily.  How will Balance Virtual Bootcamp motivate me?

The private Facebook page is a great way to connect with other participants.  I post questions and challenges to the Facebook page to keep everyone engaged in the program.  Also, there is a $100 cash participation prize awarded at the end of Balance Virtual Bootcamp, and staying on top of the workouts and reporting your results increases your odds of winning.

I have three kids, six cats, and two jobs.  Do I really have time to follow Balance Virtual Bootcamp?

Absolutely! If you’ve read OnBalance before, you know that I am a realist.  I wanted to design a workout program that is achievable for busy people.  This means that most of the workouts can be done in 30 minutes, warm up and cool down included!  You have to be willing to work hard for those 30 minutes, but you can absolutely get a high-quality, effective, and invigorating workout in a very small amount of time.  And because you don’t need a lot of equipment or floor space, these workouts are easy to do in front of the TV or with kids playing nearby– that’s how I do them!

Balance Virtual Bootcamp “Healthy for the Holidays” kicks off TODAY!  Join us for EIGHT weeks of three-times-per-week workouts, and close out 2013 healthy and happy!

It’s not too late to register and get all of the emails from the beginning!

And if you still have questions, leave them in the comments.  I’ll get right back to you.

Good health and great happiness to you!

 

 

Re-entry

It probably seems obvious to you, but the hardest part of coming home after a month-long vacation is the re-entry.

Fortunately for me, I have work that I love.  I am eager to see my clients.  I am excited about tonight’s Aqua Kriya Yoga class.  I’ve spent the morning emailing people who’ve inquired about my previously unscheduled prenatal fitness classes the good news that I now have some scheduled.  All of these things make me happy to be home and getting back in the comfy work-family-fun groove.

The biggest bump in my re-entry is a mixed blessing.  I’ve had the good fortune of having a fabulous babysitter for the past 20 months.  (Which is, if you’ve been down this road, pretty much FOREVER in childcare time.)  I got a call last Friday that our beloved sitter, who graduated with her Master’s in Early Child Development in June, took a full time job.   It started Monday.  Boo for me, but super yay for her!

Again, if you’ve been down this road, you know that quality childcare is the mompreneur’s biggest headache.  I still have 10 days of summer to get through before the big kids go back to school.  Thankfully, my old sitter hooked me up with someone who will help us get through this re-entry and back-to-school period.

So, I’m back.  Head down, working hard, and ready to get walking the path of wellness with my community.  Let me know how I can support you.

Good health and great happiness to you!

 

What is circuit training anyway?

I got a great question a few days ago from someone inquiring about Balance Virtual Bootcamp: What is circuit training anyway?

Circuit training  describes a workout that is made up of a group of exercises, and each exercise is done for either a certain amount of time or a certain number of repetitions.  There is little to no rest between exercises.  After all the exercises are completed– the end of one circuit– there is usually a short rest period and then the circuit is repeated.

Sometimes circuits are made up of strength-training (or resistance) exercises.  Sometimes they are a variety of cardio exercises performed one right after the other.  Sometimes circuits have a few resistance exercises punctuated by a cardio interval.   The flow of exercises one to the next is what determines the focus and challenge of each workout.  When a circuit has been thoughtfully designed, it is an effective and and time-efficient workout.

Circuit training is the basis for Balance Virtual Bootcamp because the goal of the program is to offer workouts that:

  • use a small list of equipment while delivering an effective physical challenge.
  • can be completed in under 40 minutes, maximum.  Most will be around 30 minutes including warm up and cool down.
  • are designed to focus on full body strengthening and functional fitness.
  • require a small amount of physical space, so they can easily be done in-home.

I hope that’s helpful to you.  If you have other questions, feel free to leave a comment here or ask them on my Facebook page.

Here’s a little CHALLENGE for you today: Pick two days this week, and wake up 20 minutes earlier than normal.  Use that time to breathe deeply, stretch, or go for a walk.  You just might be surprised by how waking up just a bit earlier than normal to make time for intentional movement sets the tone for an awesome day.

Sneaky Workouts

You know I’m a fan of sneaking exercise into my day whenever I can.  I find that accumulating exercise is a much more realistic way of becoming consistent than carving out large chunks of time.  This is especially true for new parents, who are just trying to get through each day one minute at a time.

My favorite format of mini-workouts is to put together 10 exercises and to do each of them for one minute.  My personal training clients know that this format works well for cardio, strength work, and interval training.    Most of these workouts can be done with only bodyweight, though sometimes we add in appropriate dumbbells for progression or variety.

If you’re interested in giving some 10-minute workouts a try, I have six versions in a hidden link off of my website. Sneaky, indeed.

Good health and great happiness to you.

Let’s Get Fit, Mamas!

Join us for a fun and fantastic cardio and strength workout tailored for each stage of pregnancy and postpartum. Women of all fitness levels are welcome provided they have their health care provider’s clearance.  The classes are led by a Certified Pre/Postnatal Fitness Specialist who will modify exercises to suit each woman’s needs.

These circuit training classes provide a safe and effective workout as well as a venue for meeting other pre/postnatal women.  Come on out and do something good for you and your growing (or new) baby.

Class Info:
Mondays
February 6, 13, 20, 27
6.30 – 7.30pm
Get Babied!
1825 E 38 1/2 St. Austin TX 78722

$10/class

Please bring a yoga mat & a water bottle