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Archives for August 2016

Oklahoma City Sweatstock

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I’m writing this in a cocoon of blankets and trying to move as little muscles as possible. To say I am sore is an understatement, but it was for a good reason! Yesterday was #SweatstockOKC, hosted by Lulu Lemon for their 3rd bday, and it was the funnest day ever! Community and sweating are two of my favorite things, and this event combined just that. That sounds kind of weird, but basically, it was a magical day.

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There were free classes scheduled from 7 am to 10 pm. It was a great opportunity to take classes and learn the different teaching styles of the gyms and studios around the OKC area. And to all places participating: MoxieRide, Cycle360, Red Coyote, Pilates Body, Trinity Exercise Studio, Tribe Gym, This Land Yoga, Soul Yoga, Orange Theory Fitness, Barre3, Union Performance, Yoga at Tiffany’s,  5th Quarter Performance, Balance Yoga Barre, Koda Crossfit, The Yoga Box, Clubfitz…thank you!!

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Bless anyone who went to every class. The schedule was packed full with a run, yoga, weight training, crossfit, and pilates.

I was sad to miss the first classes but equally happy because I started off the day teaching Body Pump at YMCA MidTown (if you haven’t gone before, you need to! 🙂 ), after I followed it up with an awesome Zumba class. The vibes on a Saturday morning during a workout class can’t be beat!

I chose four different classes to go to at Sweatstock, although I would have loved to go to all of them! So the 4 Sweatstock classes and 2 YMCA classes comes to a grand total of 6 hours working out yesterday!! I’m not trying to brag, but… 😉 Anyways I was proud of myself! It wouldn’t have been possible without the encouragement of every single person who participated in Sweatstock. If you did too, let me know in the comments and we can brag a little together ðŸ™‚

 

Sweatstock Class Reviews

This Land Yoga – Betina was adorable and led a great yoga class. It was the perfect first class to kick off the day. I really liked how easily she got me into the zen of yoga and brought my head to where it should be during the practice.

Koda Crossfit – Jared from Koda Crossfit was very entertaining and great explaining the moves of each station. We chose our teams and did 4 stations with a mix of exercises, from burpees to slam balls. Some of the moves were different for me but I had great teammates who coached me through them. And then, we actually won!! So that was pretty exciting. Girl power! During the final stretch it was between us and a group of guys. We finished strong and ran the last lap super quickly. I’m not going to lie, I was pretending like I was Bolt.

koda crossfit

Balance Yoga Barre – I had actually just bought a Groupon to Balance Yoga Barre so I was pleased to see how much I enjoyed the instructors. Jenny and Mona were great and came over to me a couple times to correct my form. And that, I truly appreciate! I am no yogi, so I love to be critiqued and love instructors who take the time to correct individuals’ form.

The Yoga Box – This one seemed like the most challenging of the yoga classes. Do keep in mind this was after 5 hours of working out so I may have just been more tired. This was a little less of the basic flows and was quicker pace, which I really enjoyed since I’m bad at keeping my mind quiet at yoga. The instructors easily led us through the class switching between each other coaching, they worked well coaching together!

At the end they had us practice our headstands. Wow, I sure have a long way to go but was impressed by all the OKC yogis!

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I was also very excited to get some free swag from some of the participating studios. The really cool pink and blue fabric below is a small sweat towel from Lulu Lemon that I can’t wait to try out!

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After a long day of working out, I figured I deserved a treat and though Froyo was just right! I mean, it’s healthy…right? Probably a little more healthy if I didn’t have it overflowing with Oreos. I promise there is actually yogurt under there. Ooops. Oh well, I deserved it!

frozen yogurt

How was your weekend? Have you taken classes at any of these places before if you’re in the area?

Germophobe at the Gym

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I am a germophobe, it’s true. I try not to be ridiculous and not to the full extent, but I am one to a point and will admit it. I HATE germs!!

My germophobe self developed at the young age of 5, or most likely I was always one. Entering kindergarten I even started an odd movement where I would flick my hands with my fingers from the palms outward, thinking I could flick off any germs that accumulated on my hands. My family lovingly called this movement “throwing stars,” so I didn’t bother to share with them that I was simply trying to stay clean 😉 I know it would have really worried my grandma, ha.  I was worried about germs while other kids were happily rolling around in them.

Being a germaphobe doesn’t really affect me that much, I don’t have it as bad as some and thankful for that! It could truly be exhausting!

The time that it is probably most obvious to me is when I go to the gym. I absolutely love all the machines, weights, and well basically everything. They are fun toys! Fun, germ infested toys, that is. I suffer through it because it’s worth it to use the machines and weights but I can’t think about it while using them. I don’t even like to wipe them off after use for fear of picking up others germs while I’m wiping away mine. However, that’s not fair to the next gym-goer! So I always do, cringing the whole time and quickly racing to use antibacterial afterward.

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To make myself a little less grossed out, I thought it might help to do a little research and find the dirtiest things at  the gym to be aware of and maybe even steer clear. But sheesh! Don’t know if it’s better to know or not know… so warning…if you want to stay blissfully in the dark… quit reading 😉

dirtiest things at the gym

Dirtiest Things at the Gym

  • Showers – This one was not a surprise to me. Germs love moisture so of course they breed in the shower. Hence, I never use the shower at a gym. I always plan time to make sure I can run home and shower before my next item on my to-do.
  • Hand Held Weights – For s0me reason I hadn’t thought of these as being a culprit, but they are. It does make sense once you think about it though, they are probably one of the most used things at the gym. Maybe the heaviest ones are much cleaner because they are used less often. 50 pounder, I’ll grab you next time 😉
  • Treadmill – This one really surprised me. How is a treadmill that germy? You are just running or walking on it. Do you even really touch it? But apparently it is, so remember to use antibacterial after it too!
  • Weight levers – I hadn’t thought that much about this part because it’s just your hand, not your sweaty back on it or legs. But the lever where you adjust positioning is crawling with germs.

dirty gym

The types of germs most common at the gym are cold and flu virus, staph infection, strep bacteria, and unfortunately a few others but we will stop there. Men’s Fitness goes into more detail if interested!

The best way to keep yourself in the clear? Wash your hands often. Don’t touch your face while working out. Cover any cuts with band aids, or tape.

So I’m off to wash my gym bag now, and no I’m not kidding. You should remember to wash those often! There was a study that proved many people’s gym bags had fecal matter on the bottom of them, excuse me, what?!

Are you afraid of the germs at the gym?

6 Types of Women You Need as Best Friends

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Every woman needs these six type of friends in her life. Of course, it’s great to have even more, or doubles of each, but definitely at least one. These types of women get me through the day and help balance me out. Shout out to all my lady friends, I love and adore you!

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6 Best Friend Types Every Woman Needs

Adventurous.

Every girl needs an adventurous friend. This friend pushes you forward in a direction you might not otherwise go without a firm “go for it.” They help you live life a little fuller and a little louder. Plus, she’s really fun!

Brutally Honest.

You need a friend to tell you when you are being a fool, when your hair cut sucks, or even when to keep your mouth shut. Although she can sometimes be a little too intense, she is definitely needed.

Fiercely Loyal.

You need a friend that you know will be with you NO.MATTER.WHAT. Whenever you hit a low point, or are just needing some love, it’s reassuring to know that she will always be there for you.

Hysterical.

Laughing is the best medicine and helps guide you through this crazy life. You need a friend that can make you laugh when all you want to do is cry. This friend will be the first call when something terribly awkward happens and you need to tell someone immediately and laugh about it. She’s the one that is always the quickest to laugh and happens to have the best laugh ever.

Slightly Judgmental.

Although some of you may argue this one, I stand by it wholeheartedly. Every once in awhile when you start going down a path you shouldn’t, you may go a little too crazy, or do something that is uncharacteristic for you. It’s good to have a friend that you know and love to give you “the look.” Although you may hate it at the time, she is probably right. She’ll be the one to bring you back down to the earth.

Inspiring.

You need a friend that inspires you. This friend will make you do better and want to be better. You need a good influence and strong woman to look up to so that you continue to push yourself. While you at times may have to kick the green monster to the curb when this friend continues to excel in every single thing that she does, you are always so inspired and proud to call her your best friend.

Wait, did I basically just explain the cast of Sex and the City? After considering it for some time, I realized that many of these types happened to perfectly fit those 4 ladies we know and love, besides the added “hysterical” and “inspiring” one. I’d say Samantha is the adventurous one, Miranda is the brutally honest, Carrie is the loyal one, and Charlotte is the slightly judgmental one. Would you agree?

Also this video is so inspiring and #GIRLPOWER y’all! I just love all of these women and love all the shoutouts to other woman who have helped them on their journey. Let’s all be the very best friends to our girlfriends this week. 🙂 Join the convo and #LeanInTogether. Tell me who inspires you 🙂

Would you agree with those best friend types? Tell me about one of your babes who inspires and supports you every day!

5 Workout Moves to Tone Entire Body & Countdown Workout

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Do you find yourself overthinking your workout sometimes? I mean that one girl always basically does flying acrobat moves over there and you’re doing jumping jacks. But the secret is not to overthink your workouts! There is no need to feel overwhelmed by all the moves. Do you ever wonder why jumping jacks and pushups are still a thing? Because they work! Sure, there are impressive moves you can try out every once in awhile, but it’s always good to take it back to the basics. Remember where you came from! 😉

Countdown Workout, No Weights Required

This workout combines my 5 favorite moves that I bust out and do almost every workout because they bring results. The best part about these moves is that you can modify them to be easier or HARDER!  Go through this workout with me once and then go through it 2 more times as quickly as you can to keep that heart rate up. We are looking to build strength and do some cardio at the same time! Each set should take around 5 minutes, and do it 3 times!

Pushup

Talk about a full body workout. These babies will never go out of style. For maximum results, try elevating your feet. Or add a clap in between. If you are still working on your form and building strength, do pushups from your knees.

Tricep Dips

After doing ten of these I already feel the burn! Be sure to keep your glutes near your chair and only bend at the arms. I don’t want to see any hip thrusts ladies. We want to see those toned triceps. For modification, take it to the floor and don’t use the chair. Can you pulse at the bottom?

Plank

If you hardly have time to do anything today, the answer is plank. Take it down and plank for 2-3 minutes. Done! Worked the core, arms, shoulders, and glutes. You’re Super Woman!

Squats

Squats are just the best. Every girl needs to squat because it will get those legs and behind looking good. If cellulite is a problem for you in the leg region, these will also help to reduce the appearance…along with a really good diet!

Bridge Lifts

The back side never gets worked enough. We sit on our bums nearly all day so it’s important to give them a little attention. Squeeze up through the glutes and feel your hamstrings power up too. Too easy? Try one leg bridge lifts.

Try out this workout with me and let me know what you think! Did you feel the burn? 

Set Clear Goals to Improve Your Mental and Physical State

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I’m normally super hard on myself so that I don’t need to tell my goals to others because you better believe I will be holding myself to it. However, there have been a few goals that I just can’t seem to hit, so thought I could use this post to hold myself to it. Because once it’s written in ink (or in a blog post??), there’s no turning back! Let me know in the comments one or two goals that you are striving to do in the next three to five months and let’s hold each other accountable!

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Physical and Mental Goals

Goal 1: Do a pull up. I have been wanting to master a pull up for the past two years but keep not doing it. I’m not practicing enough and even feel a little intimidated heading to the pull up bar. Now, one of the other gyms I teach at has equipment to do assisted pull ups, so no more excuses for me!

Tips on mastering a pull up:

  • Jess from HellotoFit uses less intimidating equipment and takes it to the playground. She explains how working on your eccentric holds will help eventually get you to a full unassisted pull up. And after – go play at the park 🙂
  • Heidi from BuffBunny recommends practicing with assisted pull ups. Try 5 reps with light weight, continue upping the weight until you’re near your weight. Once you can do 5 high weight reps, it’s time to try unassisted.
  • Neghar from Girl Gone Strong shares 6 tips to make a pull up more do-able when you are just getting started.

Goal 2: Lose 1-1.5 inches around the waist. I usually don’t have goals in terms of looks when it comes to my fitness. I workout to be healthy, confident in my skin, and mentally disciplined. However, with my wedding coming up, I want to look my very best! The waist is super important to be tight and slim for your own wedding! Who doesn’t want that hourglass curve in their wedding dress? 😉 Find me one person and then we can talk. Here’s my workout for a bride to be that I have been doing a lot in preparation!

Goal 3: Freaking chill. This one is different than the others but a big mental struggle for me. I am on the opposite spectrum of careless and drive myself crazy a lot of the time, making my life less enjoyable and pleasant. Although careless people hugely aggravate me, I think I could add an ounce to myself in order to have a happier mental state. Anyone with me on this?

Other goals to think about doing? Get enough sleep. Wear sunscreen. Drink more water.

What are your goals? List one below and it will motivate you to make it happen once you write it down and send it out there in the world.