My Fitspiration

In last week's Guest Post by Michelle Pino, I shared some food for thought about fitspiration; what inspires and motivates you to work out or be active?! We're about to hit the half way mark for 2013, so now is a good time to re-evaluate your goals, or even set some if you haven't already. 

So let me break down my vision board (pictured above) of fitspiration for you! 

Centre - right in the middle there is a smiley face - over anything else, I want a healthy mind and to feel happiness when I exercise.

Top right - some words of wisdom! Everyday can be a struggle...to find motivation to get through the day never mind exercise, but remember, it usually is just a case of mind over matter! My progress in running has been a good example. My mind told me that I couldn't run faster than a 6:30 - 7:00/km pace yet I smashed that with a 5:49 average in the Energizer Night Run to come in under an hour shaving 10 minutes off my previous PB. We then have to use these successes to drive us to achieve further! ...And as with anything, it's more about the quality than quantity. Nail your technique with everything you do to get the best out of your efforts. 

Bottom right - The reason  I started this blog! To inspire, motivate and empower you! A platform for me to learn, and then share that with you all! ...Also, I love to teach classes, and working as Personal Trainer...as the inspiration and motivation goes in both directions! 

Bottom left - the things I like to do! Biking, strength work in the gym, yoga, pole and running. These are the things that I give the majority of my time but I also like to keep things fresh by trying new activities such as climbing, aerial hoop, and hot Pilates. 

Top left - some of my goals...to complete the splits, eat more fruit and veg, try out the whole smoothie thing as well as my goals in improving upper body strength, core strength...all related to the things I like to do...

Not forgetting, sport'n style! I like to make an effort with what I wear to the gym; it's makes me feel confident. I always like to make an effort with attire...especially in the professional arena when teaching and working with clients. 

Last but not least...music! I ALWAYS work out with music! I run with music, I hit the gym with music...I clean with music! I couldn't imagine doing these things WITHOUT music! 

So those are my thoughts...my fitspiration...I'm gonna stick this image on Pinterest, Instagram, twitter, Facebook, my phone wallpaper, EVERYWHERE that I will see it to remind me of why I am doing what I am doing...

What's your inspiration? Do you take inspiration from other people or from yourself?! 

Essentially...I'm just training for life...

Elle :) x

Pole Positions: Back to Basics Week 2

As I am due back in class this evening, I thought I better get my skates on and write about last weeks sessions before I forget / lose enthusiasm / just cannot be bothered! So, it was back to beginners for the second and third sessions, in week 2. I was feeling more confident this week...the first time you go anywhere is always the hardest as well as the fact that once you progress you forget how to do some of the easier moves so I might as well be a beginner again anyway!

At one hour per session, it's straight to business. Warm up and BAM! In session 2, we covered the  Mermaid spin, Windmill, and pole sit. 

Mermaid spin looks a little like the sunwheel (pictured below) but with your front foot hooked around the pole at the ankle. 

My memory tells me that I had never done this spin before, so it was knew to me too. My main focus when learning new moves at the moment is to practice equally on both sides. I cannot stress this enough! With my right side being dominant generally in life...my left side has suffered. I've then shied away from doing this on my left side because they never look as good, and never come as easily. So this is my opportunity to not turn into a one sided pony! 

Next up, windmill (pictured - image from thepolestudio.co.uk). Looks graceful...takes some flexibility to keep your legs straight and long as you windmill them from left -> right or vice versa. It's a great way to transition from one side of the pole to the other. 

Then, there it was. The pole sit. The move that shows you what pole pain is like. Never will your inner thighs feel the burn like this. 

I know it looks like no big deal (and excuse the fact I chopped off my head but it's a very old picture and we don't wanna see that!)...but the grip on the pole comes from your inner thighs. It's one of those things though, where, the more you do it, the less it hurts. There have been numerous times where I could pole sit, remove my hands, move my upper body, change my leg position and not even feel a thing (pictured)...got to work on that again! 

With one day to recover, we were back on it Thursday evening. Three more moves of which one again was new! We started off with what our teacher (Jasmine...pronounced Yasmine in Finland) called a Geisha spin. It was very elegant with knees together. I can't find a picture on-line  so you have to take my word for it about the elegance! 

The next one, I think I know it as a reverse swan spin. I love this position as it's so versatile. It can be done forwards, in reverse, as a lift, as a hold and even a slide all being equally beautiful! 

Our final move of the week; pole stand. One of my favourites. Simple, comfortable, relaxing and beautiful. As you become more confident, this will form the basis of other moves including climbing the pole. 

Now that I have got that all written down (it actually serves as a chance to focus and think about what I have learnt), I am ready to rock and pole this evening!! I have two more one hour sessions before the beginners course is over. I'm kinda gutted that there is no routine...it's always great to see the routine in week 1 and think 'jheeeez I am never gonna be able to do that' and then get that feeling of accomplishment in your final class when you perform the routine to the best of your ability! 

And I guess with time (currently) on my hands and access to a studio I have no excuses anymore! 

Yours in Pole, 

Elle :) x

Guest Post: Fitspiration...A Healthy Alignment

May 12 through May 18 is National Women's Health Week. Created by the U.S. Department of Health and Human Services, this week-long observance promotes a nationwide awareness of women's health and wellness. Another priority of Women's Health Week is to encourage women to make health a top priority: a priority that lasts not just a week, but for an entire lifetime.

Definition from Dictionary.com

Seeing what it takes to be healthy encompasses the entire definition of what the dictionary describes to us and to obtain them all, and at the core of it all is exercise. The body is not made to be sedentary, but it is designed for movement. Just as with a car, machine, or anything with moving parts, if those parts are not used, they don’t function properly.  

Exercise does not have to be strenuous to be of benefit to us or our bodies, but it is necessary for us to accomplish the degree of health (keeping in mind the entire meaning of balanced health) we desire.  Physical exercise of any type on a daily basis will assist in keeping all of our moving parts moving.  Walking alone aids in keeping the blood flowing, heart pumping, and all the joints moving.  What you don’t use, you will eventually lose.

Although physical exercise is extremely vital to our existence and well-being, mental exercise is just as important.  There are things that will stimulate mental fatigue or mental stagnation thereby putting us into a state of elevated confidence in who we are and sense of purpose.

When we tend to venture outside of our daily routine and come back to that place of comfort, there is a tendency to see things in a different perspective.  Just a short period outside to breathe in some fresh air will bring new meaning to your life. Outdoor activities will bring about a surge of mental change.  

Planting, even if it is just a single pot with just one plant will give you a sense of accomplishment when you watch it grow from a seed to a beautiful, full bloomed flower or vegetable.  As the plant grows, you will grow into a state of better overall health.  

The process of well-balanced health is a gradual one, but it will give you an opportunity to stop and smell the roses.  A great way to do so, is by creating a fitspiration board; images of things that inspire you to keep healthy, active and will also serve to motivate you. Heres's one I created for myself...

Michelle's Fitspiration Board

About my board:

Smoothie- A part of my personal goal to live a more balanced, healthy life, I need to incorporate my nutritious snacks into my daily diet.

Bike- Since I am not very athletic, simple activities like bike riding are a fun way to stay active without doing anything too strenuous on the body.  I love beach bikes with the big baskets!

Sneakers- An easy to way to stir up some motivation is to treat yourself to some new workout gear!  Choose fun colors that will make you excited to show them off at the gym!

Flowers- Last spring I started learning more about gardening.  I enjoy the being in the garden and watching blooms take life as the warmer weather approached. Great stress reliever!

Golf Course- There is a popular Upstate New York golf club near my work, called Shenendoah, where I've started to take some lessons. I'm not very good at golf, but I love that I can be outside and all the walking.

Written by Michelle Pino 

With the weekend almost here, it's a great opportunity for some reflection and time to create a board of your own. I will definitely have a go at this and will share my results here with you next week...

Elle :) x

Can a 7-Minute Workout Be Scientific?!

We've all heard the acronym HIT or HIIT thrown around in the exercise arena recently. This is because the science tells us that the benefits of High Intensity Training or High Intensity Interval training are the same as endurance training but can be achieved in a shorter time. Who isn't short of time these days?!

Interval training is all about mixing some very intense activity with short periods of recovery. Just like when we talked about the Tabata method of training. 

And what is classified as 'very intense'? ...if there was (which there is) a scale of 1-10 on which you define discomfort / how hard you are working, 'very intense' would be around 8. But it's just (approximately) 7 minutes, with 12 body weight exercises! ...no excuses though because all you need is a chair (or suitably safe ledge), a wall and you are good to go!

Each exercise is to be performed for 30 seconds but don't forget to push yourself! To see real benefits though, you need to repeat the circuit 2 or 3 times. It's recommended that you take 15 seconds or less (10 seconds for the sample session pictured-image from New York Times blog) between each exercise as recovery in order to maintain the appropriate intensity of the overall circuit. Perform the exercises in the order given as they are ordered that way for a reason based on intensity and the effect it'll have on your heart rate (decrease vs increase). It's also important to remember to keep good form and use correct technique when exercising. I have a few blog posts which cover some of the basics of the exercises included above:

Perfect Form: Push Up

Perfect Form: Squat 

Perfect Form: Plank 

Perfect Form: Lunge 

Progress Your Plank #2

So I don't wanna be like the daily fail here and say this will save your life...I'm just saying it's something to try. It may or may not work for you! I personally am a fan of circuit training, functional training and HIIT which all are components of what the original story is getting at! HIIT or HICT (Hight Intensity Circuit Training) as its being referred to here is also a fast and efficient way to lose excess body weight and fat. The resistance exercises contribute hugely to this (because we all know that resistance training burns more calories and fat in the long run!). But if you are new to exercise or unfamiliar with them, this may not be the best place to start. I'd suggest going to class based on these methods or perhaps buying in the time of a personal trainer to specifically help you out with what you need to know. Imagine that, you go to a PT and tell them what you what! 

So, give this a go...see what you think! You are probably already doing something similar...but this is a new combination...something you can add on to the start / middle / end of your usual workout to shake it up a bit! ...oh and before I go, the answer is yes! A 7-minute workout can be backed by science! 

I got all this information from an article in the ACSM's Health and Fitness Journal. If you are interested in reading the entire article then please click through and enjoy. 

HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal InvestmentKlika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APTACSM’s Health & Fitness Journal . 17(3):8–13, May/June 2013.doi: 10.1249/FIT.0b013e31828cb1e8

Elle ;) x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 

Hanging with NCG Street Pole some more...

Yes! As promised...some more pictures to share with you from the NCG Street Pole class which I wrote about earlier this month (check out the post here - Hanging with NCG Street Pole).

When I attended this session we were joined by Sophie of Pyklops who took the images below that I am sharing with you. There are lots more so if you would like to check them out, you can, via the Art by Pyklops Facebook page (all copyright is owned by Pyklops).

If you'd like to book yourself in for a class then check out the links in my previous post! 

Elle :) x

My Rocky Horror Show

When I was invited to go climbing one evening, I spent a few moments going through my past experiences in my mind. I couldn't remember clearly when or where I had been climbing, just possibilities. This lead me to the conclusion that I must've enjoyed it and / or I was capable of climbing. all based on the assumption that I had been before.

We arrived, and first things first, we had to change into sensible (non glamorous) climbing shoes. Don't judge me! 

This cave, as it was explained to me, was literally a cave. It had walls, at all angles, and lots of bright (what d'you call them?!) knobbly bits to use as grips for your hands and toes. There was no time to waste (and nothing else to do) so I jumped right on. Immediately it was evident that a) I needed upper body strength b) I might be somewhat afraid of heights c) I wasn't sure I had actually been climbing before on a wall! 

Under amateur instruction, I attempted to climb this wall; after all that was what I was here to do. I moved about 1 metre off the ground before I broke into an instant sweat. Another metre, I looked down and realised that the big crash mat was there for me to land on when I jumped, yes I said jumped, off the wall! I couldn't envisage this...and I instantly began to chuckle. The real belly chuckle where your core goes rock hard and sucks the strength out of your entire body meaning that my arms were likely to give way and I would fall, rather than jump, off the wall!! 

I kid you not, this was one heck of a work out especially for your upper body! You can build up strength over time, and then move onto the walls at an angle where you need to be able to hold your entire body weight and move your entire body weight. 

After an extensive rest period on the crash mats watching everyone else's attempts at this climbing malarky I decided to give the crazy bit of wall a go! Why not, eh?! 

I didn't get to the ceiling, but one day, you never know! 

I love mixing up my training. I've never been shy to say I don't particularly enjoy the gym so it's great to find activities that are enjoyable and challenge your body in the same way and in different ways! 

How do you keep your training fresh and interesting?! ...do you think you would give climbing a go?!

Elle :) x

Train to Run: The Redemption Run

Today was the day. The day that I finally put trainer to pavement again after a ma-hoo-sive stumbling block (in the form of not running) for weeks and weeks...and weeks and weeks!

The longer I left it, the more intimidating it became. The more intimidating it became, the less I wanted to go! Then I became worried I'd lost my running fitness which kicked in a fear of hitting the pavement again. 

Day after day, I realised this was nonsense. My mind needed to be silenced and my feet needed to do the talking. We've been here before...we could be there again. I decided I wouldn't pressure myself. I would do a short run...maybe 2km close to my new home, take in some sights, take some pictures and enjoy the experience. 

It took me an hour to get out of bed, and another hour to get dressed and psych myself up for this. I decided to use my heart rate monitor on this run as and added bonus; I'd never used it before so it was a great opportunity to see if and how it worked (this added 15 minutes onto my getting ready time!). 

Off I went (1.5 min fast walking to warm up). Once you take the first step, that's it. We know how to run, left, right, left, right. I ran towards the city centre as it was a route I have come to know quite well. There's also a lake on the way where the sheet ice was breaking up making for a spectacular view. 

I then noticed that the lake on the opposite side had a path around it so I chose to take that route. By now, I had already hit 1.5km so I knew that I'd be over 3km even if I turned around there and then to run back home. 

Don't get me wrong...my body was angry. In particular, my hip flexors and my left knee were very angry but I've never let them get the better of me before. I walked when I felt like it and I took my time. I even ran up the hill that I struggle to cycle up! 

...It was a strange feeling but I knew I was enjoying this. It made me wonder why I had put it off so long. It made me wonder how I have lived without running over these past weeks. It made me feel like 'me' again. ...I was back! 

Take note too, the Nike+ running app has updated! It now includes information of the level you are on! Mine is green which was kinda awkward to see the screen when running but that's incentive to run more (490 km to be exact!) to change colour!

I came home, did my 15 minute post run stretch routine and then jumped in the shower. No shower feels as good as the post run shower! I'm pretty sure that I can get back on track ready for my 10km race in July. I'm even considering running two races on the same day...

So, if you have fallen off the wagon, like I did, it's not easy to pick yourself up again but you can do it. The running community is so welcoming and will always support you, motivate you, inspire you and help to keep you going! 

Don't give up! Just because you had a weak moment it doesn't make you a weak person!

...has running helped you to settle into a new town? make new friends? given you confidence in yourself?! Tell me in the comments below!! 

Elle ;) x

Oh, and we will cover the heart rate stuff soon :) It makes for an interesting read!