Vacation Workouts

I tend to aim high while packing for vacations by bringing many sets of workout close and looking at schedules for gyms around my destination.  I don't always meet my expectations, but I think I got pretty close this trip.  I walked everyday with my sister and nephew, ran once, and went to a bikram yoga class.  The cold weather was definitely a factor and I would have ran more if it had been nicer out.

I'm planning a vacation to Las Vegas this summer and am really looking forward to experiencing Canyon Ranch. I went last year and loved it!  The classes were unique just like at Canton Club. The spa facilities were unbelievable and the customer service was quite impressive.  I took 360 degrees yoga, cycling, and metabolic burn.  I look forward to seeing what Canyon Ranch has to offer me this summer.

Do you workout on vacation?  What have been some of your favorite gyms/spas in other cities?  How do you plan ahead for success? Comment below!

ATR Team Rachael/Maria

As week 1 of the challenge is winding down, I wanted to check in and see how everyone did. Did you keep an honest food journal throughout the week?  Did you hit the gym per your plan?  Did you do your FMS? What things could you do differently/better next week?

I've been away on vacation and am looking forward to getting back to my routine in Baltimore.  This week, I'm planning to pass on dessert and get some more workouts in! 

I hope everyone has completed the FMS and is ready to hit an XPF Foundations class this week.  

Class Times:

Monday @ 6 pm with Paul

Wednesday @ 6 pm with Matt

Thursday @ 8 am with Angie

Saturday @ 10 am with Judi 

I encourage you to experience some new classes at the club in the next few weeks.  A GREAT morning workout is Angie's 4 week FitWall Power.  I've done it in the past and really enjoy getting my workout over and done with in the early morning.  You must register for this 4 week commitment.     It is a great opportunity to meet some other members and work out in a fun, supportive environment! 

XPF Foundations - second time!

I did my second XPF Foundations class on Saturday morning at 10 am with Judi.  I'm already seeing results!  We made it through about two rounds.  I was able to increase weight for some exercises (e.g., use heavier battle rope, deadlift a heavier kettlebell, etc.).  I really enjoyed this class because the time slot (10 am) allowed us to use the large group X room.

Check it out!  Saturdays at 10 am with Judi!

Small Group Training (SGT)

I went to small group training instructed by Judi last night.  There was one other member in the training group and we had a great time!  The class is designed as more traditional strength training.  We did 3 different exercises 12-15 reps each and repeated that for 3 sets.  Of course, this was followed up by 4 minutes of cardio on equipment of our choice.  Some of the exercises could be recognized from XPF Foundations (e.g., kettlebell deadlifts) and proper form and alignment was paramount.  Judi explained to me that the small group training routines change monthly.  The routine may be "set", but it is still fully customizable.  For example, members may lift different sized weights and push ups can become more bearable on your knees.  The trainers are always able to make substitutions for members with medical concerns (e.g., knee pain).

I stretched and rolled following training.  I feel sore everywhere, but it is that "good" type of sore.  Thanks Judi and Canton Club for another great workout!    

For those participating in Addicted To Results, remember you will be able to attend 4 Small Group Training sessions as part of the program!

ADDICTED TO RESULTS 2014

If you haven't done so already, sign up for the challenge! That's why I started this blog! 

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Feelings Great

I just wanted to give a little shout out to Maria Files.  She encouraged me to foam roll and stretch.  Yes, things I know, but it never hurts to have someone reinforce the idea.  Thank you Maria!  My body feels great!

XPF Foundations

I took XPF Foundations with Judi Pferdeort on Wednesday night.  I was the only one in the class and had the opportunity to truly learn, burn, and ask questions.  Judi is a new Trainer to CC, but not new to the club at all.  Judi is the ultimate success story.  She works full time, is a mother, and a wife.  She wanted to make a change in her life and CC helped her get there.  She is the ultimate trifecta - inspiring, motivating, and knowledgeable.  

The class is designed as strength mixed with cardio.  It is the precursor to XPF Conditioning, XPF Cardio, and XPF Metabolic Burn.  The purpose is to teach you proper form and alignment.  Although it is the foundations class, there is nothing easy about it.  Many of the moves can be recognized from the FMS or other classes at the club.  Hand weights, Kettlebells, Steps/Boxes, TRX straps, Fit Wall, cardio machines, battle ropes, and your body are the equipment.  

 The class utilized circuit training – complete as many reps as you can within an allotted amount of time (but proper form was always emphasized).  Then, there were a couple longer intervals (4 minutes) of cardio using machines of your choice.

Judi encouraged me to use the row machine for my first 4 minutes of cardio.

Judi had me use the VersaClimber for my final 4 minutes of cardio.  I’ve only ever seen Patrick Furlow use this machine and just assumed it was one that only insanely fit people cared about.  It’s actually easy to use (thanks to Judi’s fabulous demo) and REALLY gets your heart rate up (I was in the 170s).  

I talked with Judi about the expected results.  Members can watch as their form gets better and reps increase.  We only got through the circuit one time last night.  Like I said, I asked tons of questions and I was learning proper form and technique.  As I become more independent, I should be able to get through the circuit two times.  Judi also demonstrated how many exercises can be modified to be easier or more difficult depending on the member.  Even when you “graduate” to the more advanced XPF classes, you could continue to go to Foundations (maybe the times fit your schedule best) and it can STILL be difficult and STILL be an amazing workout.  This class may teach you the basics, but it is not “one size fits all.”  

Calorie Burn = 666 in about 50 minutes

Cardio Killer

I like to try new things, but group fitness and the members I met through those classes are what really keep me coming back to Canton Club (CC).  I went to cycling last night with Jacki Dalsimer.  For those of you who are newish to CC, Jacki was Fitness Director for several years.   She left to pursue a more 9-5 job as she has two young children.    

Jacki teaches cycling on Monday nights at 6 pm.  It is high intensity intervals and it is DIFFICULT.  Now, that’s not to say you shouldn’t try it if you are new, but don’t expect to keep up with the rest of us your first time.  That’s okay, because Jacki reminds us, “This is YOUR ride.”

Often set to electric dance music, you think you are partying at the club, but endorphins are the only thing making you high.  Jacki has this unique ability to find songs that are 10+ minutes and save them for the end of her 45 minute class.  You will think the song is close to over, but then the beat will take off and pull you back in.  Jacki will motivate you to get through the ENTIRE thing and you will feel like a marathon runner crossing the finish line every single time.  Sometimes, you will even have it in you to sing along (e.g., dance version of Four Non Blondes, “What’s Up?”).  

I can’t say enough great things about the Monday 6 pm cycling experience.  Come on.  I’ll ride with you.    

Functional Movement Screening

I met with Maria Files, Fitness Advisor at Canton Club on Saturday April 4th.  This was not my first encounter with Maria.  Once, I took her Piyo class and it kicked my butt.  The purpose of today’s meeting was a Functional Movement Screening (FMS).  It started with the basics – height and weight.  Maria had me contort myself into various positions, do some stretches, and measure some things.  She examined my stability and shoulder mobility.  Maria finished up with some “fun” things like checking out my squats and lunges.  Throughout the screening, Maria explained proper form and alignment.  To my surprise, I learned that my “measurements” were within normal limits and my form was better than I thought.  However, I could still work on balance and flexibility.  Maria suggested incorporating more yoga, foam rolling, and stretching into my routine.  As a runner, I often experience calf and hip pain.  Maria printed out some great stretches to prevent these aches and pains in the future.  It was a great first meeting with Maria and I look forward to future FMS.  There is more than the number on the scale to think about.  FMS can be a great tool for setting goals.  At the end of our meeting, she registered me for XPF Foundations and my very first small group training.  I’m so excited to try these out and report back!      

Take me to Canton Club...