The best dinner conversation

Sometimes the best dinner conversations happen over chips and salsa and a 32 ounce margarita. Jeff's look of shock when I ordered margarita special of the night was calmed when the waiter delivered my margarita....and it wasn't 32 ounces. Whew....it could have been a loooong morning after.

Maybe not 32 ounces, but it was enough!

Jeff and I went to dinner and, as usual, the conversation turned to work and working out....or as in this case: BOTH! I explained to Jeff that I am interested in going to GRIT(r) training. Recently, we had one instructor go to training and he lost 10 pounds in two weeks. Another husband/wife instructor team went to training and the wife lost 35 pounds! Hmmmm, very intriguing.

Typically, Les Mills instructors have to be sponsored by a licensed club. Now that I work full time as a Les Mills Club Coach, I have the opportunity to attend any training I would like. A few weeks ago my manager asked when I was going to go to GRIT(r) training. GRIT stands for Group Resistance Interval Training. It's a HIIT workout: 30 minutes of high intensity interval training and there a 3 different formats: GRIT Strength, GRIT Cardio and GRIT Plyo.

Here is a sample of the GRIT Plyo class....45 seconds of the full 30 minute class!


I am a little terrified. I mean just because I am an IRONMAN does not mean that I am ready for HIIT training! Yes, I can endure....not sure I am ready to push my body to the point of puking however.

BUT...I'm a sucker. I'm registered for training on July 20th. I'll be heading to St. Louis for the weekend to take my first steps toward becoming a LES MILLS GRIT Coach. In my job working as a club coach, I've had GFM (group fitness managers) tell me they get better results from GRIT than clients do working with a personal trainer on a regular basis. So why not?

The only problem is finding a local gym where I can coach people through GRIT. During our great dinner conversation (and maybe it was the margarita going to his head), he tried to convince me to purchase the GRIT license and offer the group personal training format here in Tremont.

WHOA! Say what? The license for GRIT(r) is not cheap. I would have to have at least 6 paying clients just to break even every single month. Jeff's rational is that there are a large number of people who look to me for health & fitness advice, or attend my classes. As my friend, Jen, says, she's "A Carla Groupie". She follows me from class to class because she likes my teaching style and knows that I am knowledgeable. I walk the walk. I talk the talk.

I still pause. For once, I am being the rational one, throwing up arguments on why this won't work or why I shouldn't do it and Jeff is playing the role of the dreamer, the risk taker. He still firmly believes that I should do it. His belief in me and my abilities are so humbling. How did I become fortunate enough to marry someone who believes in me 110%?

As our conversation evolves, I discover the real root of his reasoning. He wants to become my first client. He wants me to kick his ass and get him back in shape. I have to say the idea is definitely appealing, but I've decide to wait and see how my training goes. My training DVDs should arrive in the mail this week. I will be mixing up my workouts between marathon and HIIT training. I see lots of burpees in my future.

It's Launch Time!

January is again the month of launches.

January 5th at Tremont Parks & Recreation Center.
January 12th at Illinois Central College.
January 19th at Parkside Athletics.

Time to study, but look who made the ICC Launch poster.
OK, I am a little bit blurry, but I am there!

ICC Launch

And yes my dear husband is thrilled that I am taking a barbell set on our mini vacation. Thanks hon!

20 years of Attack

This is for my dear friend, Michelle, who I apparently insulted when I said Body Attack reminded me of 80s aerobics.

Then she made me feel REALLY guilty by coming to my Zumba class the other night which I know is out of her comfort zone.

Sorry, Michelle, my dear, dear friend. I promise: When Body Attach 64 launches, I will go with you and you can make fun of me while I fall apart during all of the high impact of the class. My promise to you.

Les Mills Quarterly

Every quarter we have an opportunity to attend a Les Mills Quarterly where Les Mills instructors get to drink the Les Mills Kool-Aid. At Quarterly, you can chose to take as many or as few Les Mills classes that you want. As a bonus, the classes are led by Master Trainers who truly inspire you to become a better instructor.

Sheldon McBee

Last March I was able to meet Body Pump Program Director, Glen Ostergaard. I was absolutely beside myself getting to actually meet the man behind the empowering Body Pump program. This weekend I was all about Sheldon McBee, National Program Coach for CXWorx and GRIT as well as Master Trainer for Body Combat and Body Pump.  I mean we have so much in common! I love every program he teaches. If he only taught Body Flow, we'd be like twins!

Kelsey, Michelle, me, Melida and Jen

Add in the fact that I was getting to attend quarterly with some of the best people in the world and it was the making of a fabulous weekend. Spending time with people who are passionate about making the necessary lifestyle changes to be fit and fabulous just has a way of motivating you!!

Motivational T-shirts

I love attending the expo to see all of the latest programs and gadgets in the fitness industry. Of course, then there's the motivational t-shirts you can buy. These are a few of my favorites. I bust mine to kick yours is probably the best reflection on my 2012; however, I want my mantra as an instructor to be RESULTS NOT EXCUSES. I do get tired of hearing about the TV programs everyone has time to watch, but not the workout they were able to complete today. Let's flip that around, OK?

Body Pump  Tricep Track

We started out the morning at 7:30 am with Body Pump 83. Nothing like starting off your day with over 800 reps to create lean muscle.

Jill getting her step on. 

Then we moved on to Body Step. Here's a picture of my niece, Jill, who teaches Body Step, Body Jam and Sha'Bam at Gold's Gym. She's a fantastic dancer. If you have a chance to attend one of her classes, you should. Jill didn't even know I took this picture until she saw I had tagged her on Facebook. She was too busy watching her Step Hero, Amanda Scales. Yes. Fitness. It's a family business.

Next I was able to participate in the new Les Mills GRIT Strength program. There are actually three different GRIT programs: Cardio, Plyo and Strength. Each program is 30 minutes in length and uses HIIT (high intensity interval training) to send your energy level through the roof. I immediately fell in love with the program which pushes your heart rate as well as your muscles to the limit. The small sample of the class we participated in reminded me of a Cross Fit type of program. All I kept thinking was how tough the training for any of the GRIT programs would be. I really need to get into shape for that one.

Next I participated in Body Flow 58. Body Flow is the first program I got certified in. I signed up to become a Body Flow instructor just to get something started in my small gym, but quickly fell in the love with the program. Even as the instructor, I finish every class feeling centered and relaxed and as a result, I will never give up Body Flow.

Sheldon and Mysti Oglesby

After a one hour break for lunch, I came back psyched up and ready to go. It was time for my absolute favorite program: Body Combat. The program is based on martial arts and draws from various disciplines such as karate, boxing, taekwondo, tai chi and muay thai. I went to Combat training last November; however, after I signed up for IMLOU, I decided I couldn't put the energy into completing another certification at that time. After this weekend, I am again contemplating getting my Combat certification. The class is exhilarating and exhausting! And if you are looking for a shoulder and core workout without sit ups, you will love this program.

With burned out shoulders, I couldn't get down in proper position for Firefly.

As I've already established, I was excited to watch Sheldon lead the Combat class; however, he now has some new competition....and this one is a woman. I fell in love with Mysti Oglesby during GRIT Strength. I loved her tough exterior, but when she approached participants about correcting their form, she professional and informative. I found her to be inspiring and motivating.

By the time we got to the core track of Body Combat, my shoulders were fried. I tried, I really, really tried to have good form doing the Firefly, but I just couldn't get down in push up position and hold it while driving my knee to my elbow. Wow. I guess I have a new goal. I need to work on that one.

After Combat, I sat down to chill for a bit. My friend, Michelle, loves Body Attack. I, however, cannot stand the high impact of Attack. I feel like I've stepped right back into the 80s. There are certain things about the 80s that I loved and would give just about anything to experience again. The high impact aerobics of the 80s? No, thank you. So while Michelle jumped, leaped and bounded around the workout room, I sat my derriere down to catch up all of my Facebook messages.

The last class of the day for me was CXWorx, again led by my main man, Sheldon. CXWorx is a 30 minute class which tightens and tones the core. I know that in the next few days my stomach muscles are going to scream "Ouch". After all of these classes, I am going to need a massage to relieve all of the tension and muscle soreness. Anyone know a good masseuse?

Caramelized Mango Chicken

After CXWorx, everyone was ready to head out for a nice hot meal at PF Chang's. Nearly every meal for me at PF Chang's has to begin with calamari. I also ordered the Caramelized Mango Chicken. Yummy. Anything mango makes me happy.

A little birthday celebration

What better way is there to finish a meal at PF Chang's than with a free birthday dessert? I'm not sure what all they crammed into this little cup, but I am sure my blood sugar hit the roof.

My Trader Joe's Purchases

After dinner, we made a trip to Trader Joe's. Sadly, we don't have any Trader Joe's in the Central Illinois area. I was a little surprised by my first trip to Trader Joe's. I guess I thought it would be much bigger, but I loved all of the incredible selection that they did have. I picked up some Tomato and Roasted Red Pepper Soup, a Hummus Quartet and Mango butter. Mango - it always finds its way into my shopping cart.

My new BFF, Art

While waiting to check out, Michelle mentioned to the cashier that it was my birthday. Suddenly, he took off running and came back with a bundle of flowers for me. My new BFF, Art, wished me a Very Happy Birthday and actually made my day with his random act of kindness.

We arrived back home a little before 11 pm sore, tired, and ready to hit the sack. Les Mills Quarterly is a great time to get rejuvenated as an instrutor. Even though I was tired and sore for my Monday morning PUMP class, I felt like I could have motivated anyone to make a change toward a healthy lifestyle. 

ICC Group Fitness Sampler

On any given day, I am typically a fairly laid back person. I don't let the little things stress me out; however, there comes a time about once a quarter where I majorly stress. 

Quarterly Launch Time. 

Add in participating in a launch at a facility where I've just begun teaching classes and haven't met any other instructors besides the GFM and you have me majorly stressed. On October 6th, I participated in the group fitness sampler and Les Mills Launch at Illinois Central College. where I would be participating in the launch for Body Pump, Body Flow as well as Zumba. For the launch, all of the instructors were asked to wear black in order to create visual consistency. 

The morning kicked off at 7:30 am with the RPM launch. A little after 8 I was finally up. My first track to teach was the squat track from Body Pump 83. The song, a classic - "The Summer of 69", really pushes the legs with lots of bottom halves. Body Pump is such an empowering class. While all of the repetitions fatigue the muscles, the feeling of empowerment from Body Pump can carry you a long way. 

After participating in the Body Step sampler, I went to change while everyone else participated in CXWorks. If I get another Les Mills certification, I'm pretty sure it will be this program. Who wouldn't want a 30 minute class to work their core? I know I do.

"Indian Moonshine" a Bhangra Folk Fusion song

While Body Pump is empowering, Zumba is uplifting. Even if you arrive at Zumba in a bad mood, you will not leave that way. Zumba is colorful, loud and alluring which is why I had to change out of my all black garb. It was time to bring some la especia into the day. 

"Fuera de Control" - Reggaeton

Zumba is a based on 70% of the music being international rhythms. Each instructor can determine the mix of songs which can range from typical Latin rhythms such as salsa, cumbia, merengue and raggaeton, but also African dance, techno, and Indian.

"Getting Nasty" - Techno Dance

When it was finally time to launch Zumba, the class was full with over 20 participants who were fitness center members, instructors and couples. Just about everyone I talked to claimed not to have any rhythm, but to me Zumba is not about hearing the beat. It's really about moving your body in a fun way. When you get done with Zumba, you should say that was fun and walk away feeling good about yourself.

Every Zumba class is different. You never know how your class participants are going to react to any given song. Most of the time I have ladies about my age look at me as if to say, "You honestly expect my body to move that?". Well, believe me, without practice it won't. You have to remember how to re-engage your obliques in order to make those hips swivel once again. Like riding a bike, it all comes back with practice.

Michael (GFM), Tina and myself doing Tai Chi

After Zumba, I changed back into my Les Mills clothing while the launch for Turbo Kick and /P90X was going on for the launch of Body Flow. Body Flow is the toughest class I teach as far as learning the movements, but I will never give it up. It always leaves me feeling very centered and balanced. Some mornings I will arrive at class feeling very frazzled after pushing the kids out the door for school; however, when I leave, all of those stressors have been forgotten and I feel ready to take that zen feeling out into the world.

Down Dog

I love the various track focuses for Body Flow. Following a tai chi warm up and sun salutations, we hit the legs with some standing strength challenging them through intense pose, lunges, and warrior 2 poses. Some standing strength tracks can be extremely challenging. Don't ever think yoga is easy. It will surprise you. 

Balance

For Body Flow, I taught tracks 4-6: Balance, Hip Openers and Core-Abs. The Balance track is definitely quirky and fun with the song "Somebody That I Used to Know". Balance is something we all struggle with as we age. If you do not work on it, you will lose it. I also find that I struggle with balance if I've not been getting enough sleep as well.

Sun Salutations

The Hip Openers track is always one of my favorites. Because we hold so many emotions within our hips, the release through stretching is a very calming and soothing process. Pair that up with a beautiful song like "Every Little Thing She does is Magic" and you have an incredible release for the hips and energy for the mind. Finish with the frog pose and you definitely have Magic for the hips.

Hip Openers

The Core-Abs track for Body Flow 58 is one of the toughest we've done. The movements are very slow and require long holds. Can you say "Ouch"?

ICC Group Fitness Instructors 

As usual, I was very relieved when the launch was over. One less hurdle to worry about and yes everything went very well. I enjoyed meeting the other group fitness instructors at ICC and received some very positive feedback from Michael.

And now it's time to prepare for a fun filled weekend at the Midwest Mania and Les Mills Quarterly. I can't wait to attend all of the great classes offered and drink in some Les Mills Kool-Aid. A little bonding with my fellow instructors over some sweaty workouts....who wouldn't want to spend their day like that?

Meeting Glen

If I ever switch to the timeline format on Facebook, I think I will have to add March 3, 2012: The Day I met Glen. 


The weekend was fast and furious and nearly flew right on by, but it was also an inspiring, invigorating 24 hours full of sweat and laughter. Kelsey and I left for Chicago about 7 pm after I finished teaching ZUMBA. By the time we settled in our hotel, it was bedtime, but we chattered away for another hour or so. You know - solving all of life's problems and such. 

A tight squeeze to fit everyone in

We agreed we wanted to arrive at the Quarterly early in the morning in case we had a chance to meet Glen before Pump, but we didn't arrive until 7:30 am. By the time we registered, signed waivers and made our way to the floor, we were three-fourths of the way to the back of the room. The platforms & bars were squeezed in so very close staggered slightly to allow room for the lunge track. 

My New Shirt!

We claimed a spot in the nose bleed seats, unloaded our bags in an aerobics room and then walked over to the expo. I was anxious to see what kind of goodies I could pick up. Just before leaving I received an email advertising a shirt they would have at the Quarterly saying "I Pumped with Glen". You know I was going to get one! The check out line was super long so Kelsey & I agreed we'd come back later to do some shopping. 

Glen welcoming everyone!

Finally, it was time to start Pump. Kelsey & I were debating which release Glen would be previewing. The music for 80 was playing the background which made us slightly nervous. I wanted to do something new, not the same old release I was already presenting to my classes!! Glen came out on the stage and welcomed everyone to Midwest Quarterly Release of Body Pump Eighty-----1!


I love the new music for BP81. And the moves? Ohhhh....lots of singles for the squat track. A new clean and press combination in the back track. Lots of pressure building up in the bicep track and more propulsion lunges. My class participants won't like that!

Bicep Track

As we moved into the abs & cool down track, Kelsey & I decided to bale and hit the expo again. I claimed my new shirt, and another as well as a few other "must haves". As I waited on Kelsey to finish checking out, I turned around to see Glen doing a meet and greet with the instructors. OH MY GOSH!!!! I couldn't get Kelsey through that line fast enough!

Kelsey, Glen & I 

We stood in line to meet Glen with our expo goodies in a bag holding yoga mats for our class participants back home while we giggled about fixing our make up. Finally we made it to the front of the line. 


What do you say to someone you admire without gushing and sounding like an idiot? Me? I said, "Glen, it's a pleasure to meet you." Yes, really impactful. Profound. We took a group picture, but we didn't like the cropping on the picture. So we got back in line like the little stalkers that we are. 

Kelsey & Glen

Glen & I 

We made our way back to the aerobics room to participate in Body Step & Body Combat. MMMMM I love Body Combat. If it weren't for IMLOU, I would be finishing my Body Combat video now and sending it in for assessment. Snif. Yes, I miss my Body Combat, but I also have to be realistic about my time management and realize that I will just need to attend training again next fall to complete my video. 


After gorging ourselves on pizza at Giordano's, we returned to Quarterly for CXWorx and Body Flow. All in all it was a wonderful day. A day full of inspiration and laughs...and some good old fashioned sweat. 

Od' to Glen

This weekend I am going to attend the spring Les Mills Quarterly in Chicago, IL. I attended one last fall and had a blast participating in all of the different Les Mills classes. I came home tired, but inspired. Once I signed up for IMLOU, I swore that I wouldn't sign up for another quarterly until my Ironman was over. Taking a weekend to do classes would interrupt my Ironman training schedule. I usually plan a long run on Saturday so my muscles can recover on Sunday before starting the new week. 


Then the announcement came out regarding the March Quarterly and my heart stopped. The one and only Glen Ostergaard would be in both Chicago and St. Louis for the Midwest events. Who is Glen Ostergaard? 


Glen is the International Program Director for both RPM & Body Pump. My first Les Mills training was for RPM in May of 2010. Glen and his wife, Sarah, were the stars of RPM 50. Glen coached, coaxed and pushed his class participants through the workout. My third Les Mills training was for Body Pump 77 in April 2011. Again, Glen led the class like a master so that you get to the end of the workout you are crying for more!


I'm looking forward to the opportunity to meet Glen this weekend, but most of all I'm looking forward to drinking in more of the Les Mills kool-aid. 

Training Anticipation

Tomorrow at 8 am I get to start long, exhausting weekend and I can't wait! I am participating in a two day training to become an instructor for Les Mills Body Combat. I went to Body Combat for the first time at the Midwest Quarterly for Les Mills. I loved the intense cardio and quick choreography of the program. When I came home, I went to a local gym which shall remain nameless to attend a Body Combat class. Yep, I was in love. 


I immediately sent out inquiries to local GFMs (group fitness managers) to see if they were in need of more Body Combat instructors....and so it began. Fast forward six weeks and now here I am heading to training during my last week of work at the park district. Whawhooooo!!!


So for 11 hours Saturday and 9 hours on Sunday I will be learning and executing a jab, hook, uppercut combination until my poor little arms can't move anymore.  

Muscle Fatigue, Thanks Les Mills!

This weekend was a crazy, crazy weekend. First, I turned even older on Friday. Yes, older than dirt. 


But once you turn a certain sophisticated age, you really don't get much choice on what you get to do and when. This weekend was Hollywood's Homecoming Extravaganza with the game on Friday and dance on Saturday.  

Here we are before the sweat commenced!

After she left for dinner Saturday night with her group of friends, I made my way to Rosemont where SCW Fitness was holding the Les Mills Midwest Quarterly. I've never been to a quarterly and was really excited to get to participate in as many of the Les Mills programs as I wanted. Does that sound crazy? Yes. Nine hours of working out can make a girl tired and sore, but more on that later. 


Since our small fitness center is new to the Les Mills Kool-Aid, we had all 3 (yes, count them 3) of our instructors going to quarterly as well as one of our best students. I had a wonderful plan....lots and lots of working out! Blood, sweat and tears and all of that stuff. We stayed in a hotel Saturday night so we could be nice and fresh for all of our ambitious classes on Sunday. 


The morning started with Body Pump at 8 am. Since our fitness center hasn't launched Pump 79 yet, this was our first chance to preview the choreography. I can already tell you that I have some work to do on the tricep dips as well as the side planks. Oh holy weak abs! I'm guessing approximately 150 people participated in the first class of the day. 

Body Pump 79

We planned to sit out Body Step, but since I have a whole library of The Firm DVDs in my basement I thought it would be fun to do the program as well. Let me tell you! The ladies who led the Body Step choreography are champs in my book. This is not your momma's workout program. This will kick your booty. As one of the trainers said, "Everyone knows Steppers have the best booties in the house." And it's definitely true!

Next (at 10:30 am) was Body Combat. Did I sit that one out? Oh heck no. You know better than that. Body Combat was led by an incredible trainer by the name of Sheldon McBee. Sheldon has presented on quite a few Les Mills DVDs I do believe and I can see why. He's quite inspirational and intense. Every time I did a forward kick I couldn't believe how much sweat I had beading on my shins! Oh my word! I loved Combat!!! My back is still feeling the pain today. 


Finally, we took a break, changed into dry clothes, got some lunch and I drank about 5 glasses of Diet Pepsi. Yes, I had water too, but come on! I needed the salt! At least, that was my lame excuse. After lunch we did some shopping at the expo. I was a little disappointed by the selection of Les Mills merchandise at the SCW Fitness booth, but I did get a Body Flow yoga mat for $9.99. Yawzah! That was a deal!


Finally, it was time to work out again. I wanted to check out Body Vive. Because Body Vive is a low impact program, I felt it could be an effective program in our fitness center. It will appeal to the older generation as well as the de-conditioned. The program is split into two segments: 1) a low impact aerobic workout followed by a 2) toning segment using bands. The band work was awesome. Remember my Crickety Old Knees which I mentioned last week? Well, the band moves in Body Vive really work on strengthening the hips. Perfect for me!


Up next was the new core program, CXWorks. I think the program is fantastic and works the entire core from your hips to your shoulders, but it's not a program which will appeal to many of our members. Next I tried Body Attack. Good Lord, what was I thinking? I knew I didn't want to do the high impact aerobics. I just don't have the fast twitch fibers needed anymore! But I tried it...for about 3 tracks and then said heck with it. What was I trying to prove? Remember the awesome trainers I mentioned earlier who led Body Step? Yep, it was them again. I don't know how their bodies can handle of that high impact, but maybe it's because they are probably 20 years younger than me and have much better knees!


Finally, it was time for Body Flow, my favorite. I was excited to go through meditation - without having to lead it! Body Flow 54! Awesome. I loved the sequence in the Sun Salutations track. It was definitely something a little bit different. 


After Flow, we were all ready to head on out. We made a quick change into dry clothes again and hit the road...only to come to a screeching hault. Giordano's was calling our names. OK, food was calling our names. A thin crust pizza for me - or I should say some of a pizza - and then we were hauling it home. By the time, I walked in the door about 10 p.m. I was definitely ready to just place my head on the pillow and call it a night!