Category Archives: Fitness Classes

What’s All the Hype About CrossFit?

20 Thursday Mar 2014

Posted by in Cardio, Diet, Exercising, Fitness Classes, Health and Wellness, Nutrition, Paleo, Setting Goals, Training, Weight Training

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week101CrossFit. It seems to be all the rage. Gyms just for CrossFit are popping up everywhere with family members and friends of mine joining this latest fitness craze that has taken off like wildfire.

So I went exploring to check it out and see what this so-called “ultimate power combination” was all about. I checked out a few nearby facilities, reviewed their membership plans, and even contemplating investing in a CrossFit gym not too far from my home. But in the end, I decided CrossFit wasn’t for me (due to my longstanding lower back issues) but it might be the right fitness regimen for you! Here’s more.

Greg Glassman first came up with CrossFit back in the 1990s. Prior, Glassman first coached gymnastics at a local YMCA in Southern California and later trained professional athletes and celebrities in local gyms. He discovered high intensity workouts worked best with his clientele and later concluded bodybuilding and endurance programs should be incorporated when he began training law enforcers. In 1995, Glassman took his developed fitness technique and opened up his first official CrossFit gym in Santa Cruz. His program received immediate attention and recognition. Six years later, he launched crossfit.com as an open source program – meaning anybody could now use his program – that includes a library of workout and exercise demo videos, an active discussion forum and the Workout of the Day. Then a few subsequent years later, Glassman took CrossFit to another level by launching an affiliation program. Today, members of more than 9,000 affiliated gyms practice CrossFit worldwide.

Getting back to the program itself. CrossFit is a very unique strength and conditioning exercise regimen with the goal of bettering one’s muscular strength, cardio-respiratory endurance, and flexibility. This is accomplished by stringing together a perpetually varied mix of skills and drills that most commonly associated with Olympic weight lifting, gymnastics, and metabolic conditioning. All movements are continuous, diverse and performed at high intensities to help the exerciser to ultimately become more dexterous with their accuracy, agility, balance, cardiovascular endurance, coordination, flexibility, power, speed, stamina, and strength.

Workouts include short but intense movements using your body weight, such as air squats, back extensions, box jumps, burpees, cartwheels, dips, handstands and handstand push-ups, hanging knees-to-elbows and toes-to-bar, hip extensions, holds, jump rope, kips, L-sits, lunges, muscle-ups, pirouettes, pull-ups, push-ups, ring dips, rope climbs, scales, and sit-ups. For distance and endurance, it’s biking, running, swimming, and rowing. Weight training is a mix of barbell snatches, bench presses, clean lifts, deadlifts, kettlebell swings, power cleans, push presses, snatches, squats, thrusters, and wallballs with a medicine ball.

The key is to constantly move, constantly challenge yourself and constantly advance your abilities; to become measurably stronger, faster, and fitter. And due to CrossFit’s intensity level, it also yields a very high calorie-burning capacity with the actual count based on the participant’s physical abilities, weight and aerobic capacity on top of the actual workout itself.

When it comes to nutrition, CrossFit devotees typically indulge on a diet rich in vegetables, lean meats, nuts and seeds and, in more particulars, 30 percent protein, 40 percent carbohydrates and 30 percent fat, with the principles and guidelines of the CrossFit diet duplicating those in the Paleo Diet. Hence by combining two very distinct lifestyles together, participants will not only feel better but also perform better and possibly experience mouth-dropping results.

So if you have your own curiosity about CrossFit, check out a local CrossFit gym. Most offer free passes or the first month at a discount so you can first hand determine if this fitness program is for you. You never know what you will discover unless you give it a go.

Be Fit. Be Strong. Be Well.
Adriana

The Fitness Zest of Zumba

20 Thursday Feb 2014

Posted by in Cardio, Exercising, Fitness Classes

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week96Several years ago, my longtime friend Jennifer O. sent me a text telling me to meet her at her gym to join in a Zumba® class. At the time, I never heard of it the class. All I knew is it was some type of Latin-inspired aerobic dance-fitness class. Like always, I was up for a new endeavor and so I met her.

I positioned myself a couple behind the instructor so I could follow along easier. The upbeat music started pumping and so did the dance moves. I felt like I was playing Simon Says as I was constantly one step behind the teacher as she wiggled, twisted, turned, spun, and shook. What had I gotten myself into? While I am very athletically inclined and have excellent hand eye coordination, moving my body naturally to music and memorizing choreographed dance moves was never one of my personal fortes. But I carried on and noticed others simply loving the class, easily mastering the moves as Zumba veterans.

Created in the 1990s by Colombian dancer and choreographer Alberto “Beto” Perez, the word “Zumba” derives from a Colombian word meaning to move quickly and have fun! The energizing group exercise is growing in popularity with over 14 million people partaking in weekly classes in over 140,000 locations across more than 150 countries. The fun motto of the program is “Ditch the workout; join the party!” – ideal for those who don’t like to workout. Classes are typically one hour long and fuses aerobic activity with contemporary dance moves from various Latin styles – hip hop, samba, salsa, flamenco, soca, merengue, mambo, tango, and others – to nightclub-style choreography and heart-pumping music.

A great FYI is that there are several different types of classes of Zumba available; hence there is a class for every age and every ability level. In addition to the regular Zumba fitness classes, there is Zumba Core, which focuses solely on strengthening your mid body. Zumba Toning targets your abs, thighs, arms, and other muscles while Zumba Circuit features strength exercises on various circuit-training stations in timed intervals. ZumbaKids is specifically for kids, 4 to 12. Zumba Gold and Zumba Gold-Toning are both designed with the older generation in mind. Zumba Sentao is a chair workout, focusing on using your body weight to strengthen and tone.

The benefits of Zumba are many. Participates burn an average of 400 or more calories during an hour-long class. That tops step aerobics, hooping, power yoga and cardio kickboxing! Other benefits of the full body workout include better cardiovascular health, improved coordination, and increased mobility. It’s a total body toner, relieves tension and stress, and releases your blissful endorphins. Best of all, you don’t even feel like your exercising!

If you have yet to take a Zumba class, join in the next time your gym has one scheduled. You will quickly forget you where you are as you are mentally transported to a tropical oasis while you wiggle, twist, turn, spin, and shake to better health.

Be Fit. Be Strong. Be Well.
Adriana

Finding a Gym That Is Right for You

16 Thursday Jan 2014

Posted by in Cardio, Exercising, Fitness Classes, New Year's Resolutions, Setting Goals, Training, Weight Training

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week85To those of us who happen to be working out to what seems like all our lives, selecting a new gym to call home away from home is an easy matter. But for those who infrequently visit a gym or never have, the task of selecting the best gym to meet your needs and goals might be intimidating and overwhelming.

So where to start? Create a list of criteria of what gym will best fit your goals, interests, needs, and lifestyle. This will help the gym that is right for you stand out from the rest of the pack. Here is what you should consider.

Your Goals
Want to lose weight? Tone up? Reduce stress? Get fitter? Increase energy? Socialize? Train for an event? Whatever your reason or reasons may be, write them down and a realistic timeline with benchmarks and a final goal date. Or perhaps this is no end date as this is now a lifelong commitment.

Your Lifestyle
Determine if you are a morning or evening workout person and the distance in miles or drive time you are willing to attend a gym. Then which makes more practical sense to you, belonging to a gym that is close your house, office, or even the daycare center or your child’s school? Do their open hours fit your schedule? Is there a separate workout room for women only if desired? Do you prefer the lush of a high-end spa gym or are the basics found in a Y just fine with you? And just as important as the other factors, how much are you willing to pay for a membership? Decide all before venturing.

Your Interests
What style of working out interests you or will keep you interested and motivated plus yields the results you desire? Possibilities include: body combat, boot camp, cardio, cross-fit, kickboxing, Pilates, spinning, step aerobics, swimming, Tai Chi, team activities, water aerobics, weight training, yoga, Zumba, and others. You might have to try a few to determine.

Your Needs
When it comes to the available equipment, what is the number of pieces so that you do not have to wait or your wait is lessoned? This especially applies to the cardio equipment, including treadmills, Stairmaster, ellipticals, rowing machines, and stationary bikes but also to the circuit training equipment, free weights, and training accessories.

Next, which gym amenities are must have’s besides the basics of perhaps a clean locker room? Here are several to consider: aerobics room, basketball courts, dance studio, daycare center, dietitians, exercise classes, indoor swimming pool, Jacuzzi, juice bar, masseuse, outdoor swimming pool, personal trainers, racquetball courts, restaurants, retail store, rock climbing wall, running track, sauna, snack bar, spinning room, tennis courts, and whirl pool.

Other considerations for selecting a gym is what is its reputation in the community and what credentials do the staff have? Are there any reciprocal agreements? What is the cost for a guest pass? How often is the equipment updated?

Finding a gym that is right for you can be as enjoyable as getting in the gym to workout. Plan ahead and you’ll be one step closer to achieving the results your desire.

Be Fit. Be Strong. Be Well.
Adriana

Group Classes versus Gym Equipment versus Fitness DVDs – Which is Best?

12 Monday Dec 2011

Posted by in Exercising, Fitness Classes

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Getting fit is the goal, but is it easier to achieve by participating in a group class or following along a fitness DVD? What about all the other exercise equipment that can be found in the gym? This could be a great debate question among exercise enthusiasts; work out in a group, in a gym, or solo in front of a TV. Which gets you the best results?

When I first joined a health club, I became curious to the aerobic exercise classes that went on behind the closed door in the gym. As a person who came to the gym to use the equipment, treadmill and swimming pool, I would take a quick look inside of the room – filled mostly with enthusiast women –sweating it out in almost complete synchronization to the vociferous instructor. It was almost as if I was in envy as I stood there watching. At the time, I had never taken group fitness class, so I was very curious what it would be like to work out in a synchronized group. What kind of results would I get?

Many of the participants in the group classes seemed more flexible and more coordinated at the choreography than I’ll ever be. But as I gazed in more often and frequently, I also noticed that most of these very same women do not work out in the free weight room or on the circuit training equipment. They solely come to the gym to take a class, then exit out the door. That’s it. That’s their workout, well, from what I can tell from the gym’s side.

Can someone get fit just from a fitness class? For many years (since I was 17), I had used the equipment in the gym – from the free weights and weight machines to the indoor track and swimming pool. This was my main training means when I worked out for fitness competitions to which I got great results.

I have also used and still use fitness DVDs, with Mari Winsor’s Pilate series my absolute favorite, (especially the ab sculpting DVD). Results have been very good; so good that I continue to use the Pilates DVDs to this very day.

I did eventually try the group fitness classes at my gym. I wanted to see what type of results I would achieve but was also drawn to the socialization, something you do not get with a DVD or dumbbell.  I soon became hooked, and before you know it I became a regular and pro at the Advance Step Aerobics class, a high cardio step routine on risers. I also many others, including Pilates, Yoga, and Boot Camp.

So what about the classes? Are they just as good? Well, like the fitness DVDs, there are so many to choose. Step. Body Pump. Lift It. Kickboxing. Interval Training. Spin. Zumba and many more. For many and most, results are achievable. If you put in the time, determination and dedication – as much as you would any other workout – then yes, goals are definitely attainable.

The true bottom line is the best workout – may it be group classes, gym equipment or fitness DVDs – is the one the gives YOU the best results. Everyone’s genetic makeup and how your body reacts to your chosen exercises and venue is different. The personal preference to what you enjoy best varies from person-to-person as does their time availability to get fit. Do what makes you feel good and the one you see the most ideal results. Find what works best for you and enjoy most. In the end, it doesn’t matter “how” you achieved your results as much as the fact you “have” reached your goals.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana