It isn't easy for any of us...

"It isn't easy for any of us, Pete."
This was said by Peggy to Pete in an episode of Mad Men.  He was lamenting about how hard it was for him to be a working husband and looked at Peggy's life as being single, fun, and no worries.  If you watch Mad Men, you know that that is far from the truth.  What Peggy said has stuck with me.  It truly isn't easy for any of us even though the grass always looks greener on the other side, right?
Today I woke up and was hit with a dizzy spell.  I had tubes put in my ears in 2011 due to chronic pressure and infection problems.  They are slowly growing out, I have one in, one out, currently, and I know that it is causing me to feel dizzy.  My first Pilates session today I went to demo an exercise where you bend to touch your toes. Whoa my gosh!  I felt like the room was spinning!  I then had to teach a 30 minute yoga class.  Wow.  Did you ever spin and spin until you couldn't anymore and then lie down on the floor?  The room felt like it was tipping.  I used to love that when I was a toddler.  That is how I felt today and I definitely can say that I don't love it anymore.  By the end of class I felt like I was going to vom.  But I still had to teach one more private Pilates session.  I was upright and started to feel better.  Once my client's hour was up I was faced with some free time due to a cancellation.  My first thought was to practice Reformer for my upcoming exam.  Then I realized how dizzy I had been and thought about just going home.  Nope,  Can't do that.  I need the practice, and since I am a working mom with an insanely busy schedule I have to grab up practice time when I can.
So, I did my advanced Reformer workout.  And I was fine.  Maybe the yoga had re-centered my balance.  Maybe the hour break from movement in my own body helped.  Whatever caused it, I powered through and wasn't more than a smidge dizzy.
So, while it may seem like me, being a Pilates trainer, can just breeze through any and every workout, I can't.  I want to just go home as often as the next guy.  I feel dizzy and blarfy just like everyone else has at some point.  Yes, fitness is my passion and love so it is my stress-reliever and tons of fun for me most of the time.  But it isn't always what I want to be doing.  It isn't easy for any of us.

What is something in your life that others think is easy for you but you have to power through?

Running the Gridiron

Okay, lets not pretend that me posting anything about football is normal.
If you know me at all you know that I am bored during games and, even when I try to engage, I just don't get the rules and can't stay focused.
But, sometimes a lack of interest can translate into a great workout, right?
When L is at flag football I try my hardest to watch and cheer him on.  Because of work I can't be at any of his games, so this is the only time I get to see him play.  Only, I can't stay focused.  You guys...football is just so weird and boring to me.  I seriously have an attention deficit for the sport.
So, I usually end up going for a walk or run while he practices.
And last night, magic happened!
I think I invented this great new workout but I would like to add the disclaimer that it runs in my family to think we invented things that have been around for years.  I remember my grandma cooking shrimp for us that was sauteed in butter and garlic telling us she had invented a new way to serve shrimp.  "You mean, shrimp scampi?" We all asked.  Oh, yeah...that.
So, anyway, if this workout already exists and you have been doing it and loving it since high school or something, let me know!  I actually did google it and came up with nothing, so I would love to hear if it has an official name.
Enough with my rambling, time for the workout!

Running the Gridiron
Start at one end of a football field.  Run straight down the yard line, turn and then continue to serpentine the entire field down each yard line.
I would sprint some and regular pace some.  The last half I ran backwards down one line, forwards down the next.  
Doing the entire field is about 1 mile, so down and back gave me a nice, 2.23 mile workout, with sprints and backwards training!  I also ran on a junior football field, so running on the larger "regular" football field would give you even more miles!
It was a great opportunity to challenge my pace, zone out and enjoy my music without worrying about cars, dogs or creeps, and just get lost in my happy running place.

Your GPS will look a little confused :)

Try it and let me know what you think!  The possibilities are endless when it comes to variations...you can goal yourself for 1 trip down and back, 2, 3...how ever many miles you want to get in.  And, like I said, sprint!  Run backwards!  Run sideways!  Skip, gallop, bunny hop...have fun with it!  But tell me about it, okay?  I love hearing about your workouts.

Enjoy!

A mini-rant

It is so amusing to me when people think that I am a stay-at-home mom or that my job allows me to work out all day.  Yes, even though "everyone" knows that I manage a fitness studio, with a staff of around 15, teach no less than 10 classes per week at two different locations, some people still think that I basically am home all of the time and head to a gym to "work out" and then go home.
There may be fitness instructors that look at teaching a class or two as a workout for themselves and that they are getting paid to workout.  Those people are NOT well trained and they are definitely not the type of instructor you want to go to.
When I teach Pilates, I am standing the entire time.  Spotting, watching form, guiding bodies to do what they need to do.  From properly placing a toe to catching a 200 lb person, I do a lot in an hour.
When I am teaching a class that requires me to do some of the workout with the student, like Piloxing or cycling, I cannot work out at an intensity that would give me my best workout.  I still need to talk and teach, look at form, keep everyone else motivated and moving.  When teaching yoga, yes, I do enjoy a stretch here and there, but as a demo and then I am back to eyeballing knee caps, gently adjusting shoulders, and again, keeping the class flowing, my thoughts and words one, or three, steps ahead the entire time.
I am not complaining.  I love what I do.  I do get to be very active, I am not sitting at a desk, I am able to interact with people and see their bodies and lives change.  I more than love it.  But it is annoying and frustrating when my peers, acquaintances, and people I meet on the street think that I "work out for a living" or am basically home all day.  

Do I look like I am working out?  Or working?

I clock nearly 40 hours a week, not including drive time.
I spend just as much time and money, if not more, than the average 9-5'er on continuing education.
I have to be focused, physically engaged, and mentally aware the entire time I am teaching.
And I want to be.  I don't want my students to leave with a sore neck, a potential injury, or even just a bad experience.  Pilates, yoga, all other forms of fitness, can be life-changing and I am honored to be a part of it.
So, at the end of the day, it isn't so bad that most some people don't get what I do.  I know what I do, and that's enough.
End rant.

Piloxing

Many of you have asked me to do a post about Piloxing, so here it is!

I first heard about Piloxing a little over a year ago when an instructor came to me and asked if I wanted to offer it as a class.  
Piloxing is a hybrid of boxing, Pilates and dance.  Created by Hollywood trainer Viveca Jensen to give her Pilates students a great cardio workout as well.
Being the lover of Contrology classical Pilates that I am, I first cringed when hearing about this modern hybrid class.  I also am not the most coordinated person in the world, so the idea of yet another dance inspired class made me nervous.
But we set up a demo class, I put on a pair of Piloxing gloves, and LOVED it!  The choreography is easy to follow.  The Pilates portions of the class really speak to me and challenge me, and it is just so much fun.

My first-ever Piloxing class!

We were just getting ready to add Piloxing to the schedule when the instructor had an unexpected move for a new job.  Bummer.  No Piloxing.  Then 2013 rolled around and my boss decided it was really time to bring Piloxing to the Studio On Main.  She wanted me to get certified to teach it.  Gulp.  Being a student in Piloxing is one thing.  Teaching a dance/choreography based class is a completely different thing altogether! It is so not in my comfort zone to lead a dance class.  The ever-watchful, spotting, form-correcting Pilates instructor.  That's me.  Waving my arms, dancing about, being the Energizer Bunny...not so much.


But, you know what they say, that if it is something that scares you it is probably really good for you...or something like that.
So, I took the training.  And it was fun.  And challenging.  And something I knew I would need to practice.

From the training class.  So much fun!

For each class there are several blocks of boxing, Pilates and dance.  At the end of class there is mat work that focuses on the core and glutes (booty).  Turns out the the order of classical Pilates that I love so much is somewhat there for Piloxing, too.  With required boxing and Pilates exercises that every class needs to include.  A well-rounded mix of boxing for cardio and endurance, Pilates for sculpting and balance and dance for cardio and FUN.  I am always sore exactly where we all want to see improvement:  abs, booty, triceps (good-bye wiggle wave!) and thighs. Wearing the 1/2 pound Piloxing gloves ads a cardio boost and trims and sculpts my upper body. Also, the class is done barefoot and I have seen a big improvement in my plantar fasciitis symptoms.  I haven't had pain for months.

Half-pound gloves to mimic actual boxing gloves.

You definitely need to try the class to really get an idea of just how fun it is.   Piloxing is popping up everywhere now.  Head to Piloxing.com to find a class near you!

Oh!  I almost forgot!  I just did a local TV spot about Piloxing.  Check it out!

Fitness Focus: Piloxing - KCLive.tv

2 exercises to strengthen even the weakest core

"I would go to Pilates, but my core is to0 weak."

"I want to try yoga, but I am not flexible enough."

"I want to get a haircut but I have too many split ends."

Okay, so the last sentence we would never say, right?  Having split ends IS a reason to get a haircut.  You wouldn't take scissors to your own head, chop it up, and THEN go to the salon.  But the first two sentences I hear all the time.  I get it.  No one wants to be the weakling in a class, but we all have to start somewhere.

Today I am sharing two exercises to get you started.
I did these two exercises to get ready to go back to teaching after having L.  I also give these exercises to my students that have an extremely weak core.  You can do these in the comfort of your own home before heading to class.  Core work can be done everyday, but to begin try every other day.

Plank with knee kiss
Start in plank with shoulders over wrists, shoulders-hips-heels align.  Lower your knees to "kiss" or "stamp" the floor and then lift.  Start with 5.  Build to doing 10, then 2-3 sets of 10.

^ ^ ^ 

One Arm Plank
From plank, lower your right knee.  Bring your right hand in to align with your knee.  Turn the toes of your left foot out, raising your right arm, turing your gaze up to your left hand.  Hold for 10 seconds.

When you are ready (can take days, weeks, even months...be patient!) Slide the right leg out with the left, toes also turned to the side, legs staggered for balance.

 Repeat on the other side.

As always, before beginning, make sure a doctor has given you the okay to exercise.  If something hurts, don't do it!

Bodytox Treatment featuring the ItWorks Wrap

When it comes to some body treatments I am always skeptical.  When I first started hearing about the ItWorks Body Wraps, I will admit, my initial reaction involved eye rolling.  I envisioned my plastic workout pants from the 90's and, also from the 90's, seeing celebrities being wrapped from shoulder to knee in ace bandages, sitting in a sauna, to lose "weight" prior to a big event.

My skepticism parallels my love of a good deal, so when my friend, and massage therapist, asked if I would like to try her latest treatment, I agreed.  Like I said, she is a Licensed Massage Therapist, along with having years of experience in health, fitness and wellness.  If Neda gives it the seal of approval, I automatically know its great.

The Bodytox Treatment at Trinity Wellness utilizes the ItWorks Body Wrap, but it is SO much more.

The treatment starts with dry exfoliation.  Lying on the massage table, I was gently scrubbed with a soft, dry bristle brush.  I LOVE dry exfoliation.  It feels good and I just can feel the dead skin cells being brush away!

Next Neda applied CEL-Lite Massage oil, an all-natural essential oil blend that helps to cleanse and purify the skin.  It also smells great!

After that Neda applied the ItWorks wraps to my tummy and thighs.  You can do arms, legs, tummy, rear...any where there is extra fat. There is also an option for chin/neck to help tighten and firm. She then wrapped those same areas in plastic wrap and then wrapped me in a soft blanket and then a blanket to help heat my skin.  Basically I looked like a swaddled newborn.

As part of the treatment I was able to choose a foot or head massage.  I chose feet for my poor old dogs.

After the massage I had the luxury of lying in the dim room, with relaxing music, comfortable warm and cozy, for around 30 minutes while the wraps did their work.

After the treatment I was given a glass of cool water with Greens-on-the-Go powder mixed in.  This is a detoxifying nutritional drink that enhances the body wrap treatment.

The wraps do the majority of the shrinking magic in 45 minutes, but Neda encouraged me to keep them on for the rest of the day.  Yes, I went to Costco and cleaned the house with my thighs and tummy plastic wrapped :)

You will want to drink lots of water during the first 24 hours especially.  No less than a half ounce of water for every pound you weigh.  This helps to flush toxins from your system and enhance your results.  You may feel bloated because of this on the day of treatment, but don't worry...it goes away.

You can also continue to see results for the next 72 hours.  The results can last for several months.

The wraps contain an essential oil blend to minimize cellulite, firm and tighten skin and improve texture.

My Results!

I can't say I am a fan of showing off my mid-section, but anything for a good blog post, right?  As you will see, I lost noticeable inches and in the pictures my body looks more firm and defined.  The results are still lasting, 2 weeks later, thanks to a healthy diet and exercise in addition to the wraps.

Here are my before and after photos, along with my results, in inches:

Before (totally regretted having a donut for breakfast)

45 minutes after

72 hours after

Before

45 minutes after

72 hours after

Before:  the land of dimples

45 minutes after: smoother and looks as firm as I feel they should be!

My thoughts
I absolutely love that I can do the It Works wraps as part of an entire treatment.  I know that the wraps can be purchased on their own and applied at home, but I like that I am able to receive so much more doing it at the Trinity Wellness location.
This is not a permanent solution, but it was a great boost.  I had been feeling bloated and chunky and the wraps helped me to tighten and firm my skin, allowing me to be more comfortable in my clothes and in baring my belly.
If you have hit a weight loss plateau, have a special event coming up or are wanting to feel better in your bathing suit, this is PERFECT for you!
Results can also be seen in those that have had massive weight loss followed by sagging skin.  Again, this will not be a permanent solution, but it can give you just the boost you need to continue on your fitness program.
If you are eating right, working out and wanting to enhance what you are already doing, these wraps and this treatment would be amazing for you!
For me, it has been motivating and helped me to become more strict on my never-ending quest to be sugar-free.  I will definitely do it again during swimsuit season or anytime I need a little bit of help losing inches.

Trinity Wellness is a massage therapy and body treatment clinic.  For more information on the location click here.
Information from Trinity Wellness about the treatment:

BODYTOX FIRMING TREATMENT!

Loose inches while firming your body with this Detox Treatment featuring the It-Works! Ultimate Body Applicator Wrap! It’s powerful natural botanical ingredients absorb through the skin layer by layer getting into your fat cells, allowing your body to loosen toxins and extra fat stored, revealing a more toned body!

Treatment includes: Dry Brush Exfoliation to prep the tissue,     Ultimate Body Applicator Wrap on your area of choice, Young    Living Signature CEL-lite Oil massaged into the body followed with a heat enhanced body wrap to infuse your entire body with detoxifying benefits. During the treatment enjoy a Head & Neck Massage or Foot Reflexology followed with a meditative processing time of 30 Min. & a refreshing detox drink, GREENS!

(Please be prepared to wear disposable undergarments & hydrate before/after)

Summer Specials!

1 Treatment $75 (1 Body Area)

Take-Home Wraps $25 Each or Box 4 for $75(Get 1 Wrap FREE)

4 PACK TREATMENT Only $300 & FREE Box of Greens-On-The-Go ($50 Value)

Mention that you are a Forward From The Heart reader when you call for a special treat!  

I want to know!
Have you tried It Works body wraps?
What did you think?


TW is not a distributor of the It Works wraps, they just utilize them in their services.
I paid for my treatment so all of the thoughts and opinions expressed are mine and in no way influenced by Trinity Wellness, It Works, Greens-to-Go, or Young Living.

3 Beach-Booty Moves!

I have never really focused much on my glutes.  I have never had much junk in my trunk and running makes me even more flat.  But in the past year I have had some hip pain and my doctor thinks it is my gluteus medius and minimus.  So, I started doing strengthening exercises and it just so happens that those exercises can make you more bootyliscious than ever!
Even better, NO SQUATS are involved!
Do these 3 easy moves every other day for 30 days and you will love the booty-lifting results!
Start with one set of 12, then 15.  Then add a second set, then a third!  Start on one side, left or right, go all the way through, then do the other side.  That is one full set!


Dirty Dog:
Get on hands and knees, wrists under shoulders, knees under hip joints.  "Grow tall" away from the mat.  Lift your right arm and right leg into a straight line.  Bend arm and leg, bringing elbow to knee.  

• Imagine rounding your elbow over a beach ball.
• Inner thigh faces the floor, like a dog at a fire hydrant.
• Inhale when limbs are straight, exhale when you bend.
• Slow and steady...3 seconds each way.

Clam

Lie on your right side, with knees bent at a 90* angle.  Like sitting in a chair.  Support your head in your hand.  Shoulders should be stacked and imagine a wall behind your back to keep the torso and hips supported.  Keep your feet together and lift your top leg, then lower with control.

• Inhale first, exhale as you lift your leg.
• Keep your back straight, don't lean back.
• Draw your navel into your spine.
• Keep your gaze in front.

Leg Lifts
Immediately following Clam, straighten out your top leg in front of your body.  Think hip joint, knee, heel all in alignment.  Lower your leg and stop just before your foot touches the floor.  Lift to just above hip height.

• Keep shoulders and hips stacked, like there is a wall behind you.
• Don't lean back.
• Make sure to keep your leg straight out in front.

As always, make sure your doctor has given you the okay for exercise.  Don't do anything that causes pain.  Questions?  I love to help!  Let me know.

Workout Wednesday - Darren Johnson

Say hello to Darren.  I met Darren on Instagram and love his pictures of running, the Oklahoma plains and his beautiful boys!
You may have noticed that SO many of my Workout Wednesday guests come from Instagram.  This is one of the many reasons I love that social site.  It has helped me to meet some really cool people that, even if we never meet "IRL" we share a hello, a well wish, and moments of our day that would otherwise be unknown if it weren't for this photo sharing site.

Name:  Darren Johnson

Age: 38

Location:  OKC

Occupation:  GIS Analyst

Fun Stuff:  Photography, Running, and Family Time

Website:  Darrenisreal.com
Instagram: @darrenisreal

How long have you been running? 

Ever since 9^th grade I believe, which is over 20 years.  There have been a few years in there where I did not run or do much of anything.  Saw the scale numbers getting bigger and knew I had to get back to it.  I remember trying to make the 9^th grade soccer team and I didn’t make it.  At that point I had never not made a soccer team so I was sort of lost as to what to do.  I decided to give cross-country a try since it was going on the same time as soccer and of course, you can’t get cut from a cross-country team, right? 

What is your favorite part of going out for a run?

Today I just enjoy the solitude and time to myself.  Back in high school and college it was very competitive and, while I enjoyed running, I never took it all in as I do today.  Most of my runs now I leave the watch behind and just enjoy each run.  Conversation pace is what I enjoy nowadays. 

What is your typical mileage each week?  Do you goal yourself for mileage, time, days ran?

Right now I am in the buildup phase and increasing my weekly mileage by no more than 10%.  So, for this week my target is 22 miles.  If there is one thing 20 years of running  has finally taught me it’s that the body does not recover like it used to.  I have tried to do too much too soon and it always lead to injuries.  This 10% increase has been working well so far so we’ll see how it goes a year from now.  The ultimate goal is to train up for the entire year and run another marathon.

Do you run with or without music?

I prefer to run without music or anything except for a watch sometimes.  There are a couple days out of the year I am forced to run on a treadmill, then I will put the headphones on just to help keep me in a zone.  Treadmills are not a favorite piece of equipment of mine that man has invented.  And the not listening to music is mainly because that’s how I started running back in the day.  I find the wires bouncing around a distraction.

Have you suffered any injuries because of running?  How did you heal/overcome the injury?

Oh plenty of injuries, especially now with age.  Last year, in leading up to the marathon, I had bad plantar fasciitis in my left foot and some swelling in my right forefoot.  It got so bad that when rest did not help I finally saw a local doctor who specializes in running.  He checked my foot and MRI and formed up inserts for my shoe.  He even took my laces off my shoes and redid the pattern in a way that would relieve pressure in certain areas.  He told me I could start running the next day.  I was very skeptical and nervous, but it worked like a charm.  He also mentioned that I really needed to stretch my calves more and that they are basically the gateway to a lot of foot problems.  So before and after every run now I make sure to stretch them.

Back in college after cross-country season during the transition to the track I would always get shin splints.  Nothing really you can do about them.  The trainers used to tape them up, but it never really did much.   Today I have a little bit of discomfort in my hip flexor, but as long as I stretch properly (which I have not been doing) it will work itself out. 

Trail, track or road?

I prefer trail runs out in the woods but rarely get a chance to anymore.  Most of my runs are on the pavement.  There is a lake near us with an out and back trail of 14 miles and it’s pure bliss.  Lots of rolling hills through the trees and many times there are deer out and about.

Do you do local races, such as 5K, 10K, half or full marathons?

    Details on a specific race event that you want to share?

I do occasionally run a local race, mainly half and full marathons now though.  I do plan on doing more 5K and 10K’s leading up to this next marathon just to have some fun and get my son involved. 

Do you prefer to run alone or with a buddy(buddies)?

Generally my runs are solo but it is nice once in awhile to have some company.  Miss the days of college when we would head out on long runs and challenge each other on the track. 

What is your biggest challenge when it comes to staying motivated?

Most of the time it comes from being tired.  I find that when my body and mind are worn down it’s really hard to get motivated to get started.  And there is definitely a period after a marathon where it’s difficult to stay focused and look forward to running again.

How do you juggle your career, family life and running?

With a newborn baby it is very difficult.  The best way for me is to bring my lunch to work and run during my lunch hour, and on the weekends hope I can get a long run in. 

Do you do any other sort of exercise?  Weights, yoga, Pilates, etc.

I do like to ride my road bike in the warmer months of the year.  Gives me a chance to see the back roads and country views in Oklahoma.  I do like to play sports such as softball and basketball but as far as training goes the weight lifting and yoga I have yet to embrace.  I keep telling myself yoga would be perfect to help with my body as I get older, but finding the time is hard.

Favorite source of pre-run fuel?

Peanut Butter on wheat toast.  Nothing better.

What shoe do you run in and why?

For the longest time I was a Nike lover.  But a couple years ago I tried a pair of Brooks Ghost and then their Pure Cadence and I have been running in them every since.  I switch off the two pair now mainly using the Ghost for longer runs.

Do you follow a strict nutrition program?  If so, what?  

What is nutrition?  Just kidding, I have not learned to eat healthy or correctly and sooner or later it is going to catch up with me.  You’d think as many miles as I’ve put into this body I would learn to fuel it right.

Favorite treat?

This will show you how bad my nutritional program is, but I absolutely love Peanut Butter and Chocolate ice cream from Baskin Robins.  There any many imitations out there with peanut butter cups from other places, but Baskin Robins has it nailed.  I will go out of my way to get a scoop in a cake cone. 

Please provide a sample run workout that you do: 

My favorite workout after my buildup phase and transition to speed workouts is 400 repeats.  Simple but they are so effective.  I normally warm up with a 10 minute jog.  In between in each repeat I rest the same amount of time I run each quarter in.  Each week I increase the number of intervals by one and will normally make this my Wednesday workout.  My main focus is not so much speed but pace and make sure that each quarter is run at a pace just below my intended race pace. 

Thank you SO much, Darren, for sharing about your running and for sharing your amazing photography!  Make sure your check out Darren's website and his Instagram!