HAVE SOME CLASS. 11 Ways to Get The Most Out of Your Group Fitness Classes
So, if you don't know, over the span of the last year or so, I've lost ±30 lbs through diet and exercise. I believe that Summer 2012 is the first time that I hit my hard goal weight and the rest has been history.
I don't think that I've been concerning myself with keeping the weight off but more about keeping up the habit over a lifetime. Lately I have been participating in a lot of class challenges and I feel like this is going to be the secret to my success of making it through the holiday/one year weight-loss "curse". Even though I am a fitness instructor, not until these past two months have I really taken advantage of the team/class dynamic to working out!
Being in a room full of health nuts, enthusiasts, novices, conscious people (usually women) has a lot of perks! Suddenly, this person who you probably made a few assumptions about as they stood across the room from you becomes your 'teammate' and your 'partner' at the third round and you're both doubled-over on the ground with hardly any steam left in you. It's in those moments where you find yourself rooting for someone other than you and something bigger than you both!
Despite my LOVE for instructing fitness classes, I always thought that it was more beneficial to workout alone, amongst the weights, and really get all Rocky Balboa on 'em so that when my life became a movie, this could be a part of the montage... I have been SO wrong. So, so, wrong.
Classes add a great new dynamic, they give great ideas on techniques, you basically get to see a personal trainer for like $20 (give-or-take), you make friends AND you don't really have to think much about your workout! The only downside is finding a place you like, correct variety, having to get over yourself and really utilize your instructor by asking questions, and not over or under doing it.
My advice to the class-head or the girl who has a little performance anxiety because of the group is this:
1.) If your muscles are sore after the first day, don't take three weeks off until you come back for more! If your muscles hurt after a straight run of classes for 90 days then it's time for you to sit down somewhere.
2.) If your goal is to lose weight or 'tone', do at max THREE strength training classes per week (leaving ±24 hrs rest in between), at least THREE cardio classes per week, ONE stretching (think yoga) class per week, and at least ONE/ at max TWO rest days per week.
3.) If you are not going to take a yoga class and you're not going to stretch on your own, stay through the entire stretching portion of the class! Stretching is probably one of the top five ways to succeed at life.
4.) Ask questions. Give your instructor a shout before, during, or after class. They work for you.
5.) It's your workout, not mine! You pay to be here and I get paid to be here so taking it easy only effects one person in this relationship... YOU! If you quit, do a half-ass crunch or insist on keeping bad form then that's on you, not me. GET YOUR MONEYS WORTH, CHILD!!
6.) The modified version is your friend. The modified version does not mean easy. Never sacrifice good form for anything. If you like it, you'll keep taking the class so you will get stronger by default. Bad form actually puts you at risk so if you're not sure, you know your limits or you're just madd tired... USE THE MODIFIED VERSION (PLEASE)!
7.) Show up on time. We warm you up and if you run in late (every time) and just start doing a stiff-legged deadlift w/o giving those hamies (hamstrings) a good warm-up, it could get real ugly for you.
8.) Have water on your water break. Drinking water every 15 minutes during a workout is great for your performance. If there is no scheduled water break, just stop and get a sippy poo when you need it.
9.) HAVE FUN! Someone in that room is judging you and someone in that room is inspired by you. Sometimes you're actually performing a lot better than you think and if you're not then your instructor will tell you. Loosen up a bit, doll.
10.) Make friends. Talk to people. Bring friends/co-workers/crushes/husbands with you. I read that you are only as successful as the five people you hang around most (?) and health is a big part of being alive so being SURROUNDED and acquainted with a few like-minded people is definitely going to boost your odds of being more amazing.
11 + randoms.) Read the class description before you go. If you're going somewhere for the first time, arrive 20 mins early so you can sign your life away, take gym tours & change clothes, etc. Take a post-workout (protein-rich) snack for the ride home 'til your next meal. BREATHE! In through the nose and out through the mouth.
BONUS: IF you do invite a friend to a class, be honest with yourself about this combination. If your friend is going to slow you down or chat you up the whole time, workout with different people and then come together to compare notes at the end. You'll know in your gut what you should do but definitely don't just throw them into something without a little confidence boost or something, first.
Finally, you don't ever have to take a class in your whole entire life! Don't feel like because it's the latest trend that you have to join a single studio if that's not your thing. Find what you love and if that means you love running alone, great! At the same time, I feel like it's just a great benefit to have at least one person in your life and/or online who you can just sweat with or talk to about sweating and they don't give you that 'psycho' glare 'cause they can't relate. (**I think it's more important to have a real life friend over a cyber friend when it comes to this.) Open yourself up! It may not happen now, but as you grow more confident and in love with a certain style, you'll find yourself wanting to share this part of your life with someone and it will happen naturally.
GOOD LUCK! :)
Melissa
I don't think that I've been concerning myself with keeping the weight off but more about keeping up the habit over a lifetime. Lately I have been participating in a lot of class challenges and I feel like this is going to be the secret to my success of making it through the holiday/one year weight-loss "curse". Even though I am a fitness instructor, not until these past two months have I really taken advantage of the team/class dynamic to working out!
Being in a room full of health nuts, enthusiasts, novices, conscious people (usually women) has a lot of perks! Suddenly, this person who you probably made a few assumptions about as they stood across the room from you becomes your 'teammate' and your 'partner' at the third round and you're both doubled-over on the ground with hardly any steam left in you. It's in those moments where you find yourself rooting for someone other than you and something bigger than you both!
Despite my LOVE for instructing fitness classes, I always thought that it was more beneficial to workout alone, amongst the weights, and really get all Rocky Balboa on 'em so that when my life became a movie, this could be a part of the montage... I have been SO wrong. So, so, wrong.
Classes add a great new dynamic, they give great ideas on techniques, you basically get to see a personal trainer for like $20 (give-or-take), you make friends AND you don't really have to think much about your workout! The only downside is finding a place you like, correct variety, having to get over yourself and really utilize your instructor by asking questions, and not over or under doing it.
 |
| A love note on the steamy windows at the 'stairs' circuit in class yesterday. We're doing a 30 Day/Class Challenge. It reads, "I (heart) OYM" He-he-HELL! That class was TOUGH!! |
1.) If your muscles are sore after the first day, don't take three weeks off until you come back for more! If your muscles hurt after a straight run of classes for 90 days then it's time for you to sit down somewhere.
2.) If your goal is to lose weight or 'tone', do at max THREE strength training classes per week (leaving ±24 hrs rest in between), at least THREE cardio classes per week, ONE stretching (think yoga) class per week, and at least ONE/ at max TWO rest days per week.
3.) If you are not going to take a yoga class and you're not going to stretch on your own, stay through the entire stretching portion of the class! Stretching is probably one of the top five ways to succeed at life.
4.) Ask questions. Give your instructor a shout before, during, or after class. They work for you.
5.) It's your workout, not mine! You pay to be here and I get paid to be here so taking it easy only effects one person in this relationship... YOU! If you quit, do a half-ass crunch or insist on keeping bad form then that's on you, not me. GET YOUR MONEYS WORTH, CHILD!!
6.) The modified version is your friend. The modified version does not mean easy. Never sacrifice good form for anything. If you like it, you'll keep taking the class so you will get stronger by default. Bad form actually puts you at risk so if you're not sure, you know your limits or you're just madd tired... USE THE MODIFIED VERSION (PLEASE)!
7.) Show up on time. We warm you up and if you run in late (every time) and just start doing a stiff-legged deadlift w/o giving those hamies (hamstrings) a good warm-up, it could get real ugly for you.
8.) Have water on your water break. Drinking water every 15 minutes during a workout is great for your performance. If there is no scheduled water break, just stop and get a sippy poo when you need it.
9.) HAVE FUN! Someone in that room is judging you and someone in that room is inspired by you. Sometimes you're actually performing a lot better than you think and if you're not then your instructor will tell you. Loosen up a bit, doll.
10.) Make friends. Talk to people. Bring friends/co-workers/crushes/husbands with you. I read that you are only as successful as the five people you hang around most (?) and health is a big part of being alive so being SURROUNDED and acquainted with a few like-minded people is definitely going to boost your odds of being more amazing.
11 + randoms.) Read the class description before you go. If you're going somewhere for the first time, arrive 20 mins early so you can sign your life away, take gym tours & change clothes, etc. Take a post-workout (protein-rich) snack for the ride home 'til your next meal. BREATHE! In through the nose and out through the mouth.
BONUS: IF you do invite a friend to a class, be honest with yourself about this combination. If your friend is going to slow you down or chat you up the whole time, workout with different people and then come together to compare notes at the end. You'll know in your gut what you should do but definitely don't just throw them into something without a little confidence boost or something, first.
 |
| My BFF E.J. & I turkey trottin' on Thanksgiving Day |
GOOD LUCK! :)
Melissa