Tuesday, September 23, 2014

AFAA APEX in the ATL: Part 2

Day 2 was even better than Day 1.  Day 2 was all about resistance training, I was definitely in my comfort zone.

The 1st half of the day was anatomy and kinesiology. I love talking about muscle function and programming. Then we moved into "choreographed" resistance training. We utilized varied tempo or time under tension using the beat: 2-2, 3-1, 1-3. Similar concepts and patterns that I teach my clients and students.

The 2nd half of class we applied the AFAA 5 Questions to exercises for the major muscle groups. Then we designed progressions and regressions for exercises in small groups. We finished out the day combining our efforts to design a 15 station circuit.

Each group was challenged to create at least 1 exercise progression that no one in the group had tried before. Here are our 2:

Partner band lat Pulldown with BOSU. Partner A uses core and shoulder stabilization to act as anchor for the band. Partner B kneels on BOSU while performing core stabilization. 

Partner Leg Extension with Squat. Partner A anchors band under heels and performs isotonic squat. Partner B attaches band to foot and stabilizes on support leg while performing resisted knee extensions on the other leg.

Could group resistance training be path to getting more women to lift?  I learned how to work with the music and add some fun variations to my favorite exercises in the GRT workshop.  I do the majority of my lifting in the gym or the fitness floor. Many women still have reservations about resistance training on their own. If I could put together a well designed studio program maybe I could help my fellow ladies love lifting as much as I do! I look forward to applying what I learned to add some resistance training classes to the schedule in January! 

A big thank you to our AFAA Presenter Linda for sharing her knowledge and experience. 

What was 1 thing you learned at APEX?

Until next post,

Health and Happiness,

Saturday, September 20, 2014

AFAA APEX in the ATL: Part 1

Day 1 of AFAA Apex I got to hang out with AFAA Presenter Yoko and 10 other fitness professional during Group Exercise: The Practical Way

Our gym was hosting so I assisted with registration and lunch logistics.

My favorite part of the day was the practical skills portion. We discussed musicality and practiced cueing and creating 6 progressions for a variety of exercises. 

Can you think of 6 progressions for a lunge?
We used:
- wall assisted step forward
- step up onto step
- isolated lunge forward
- forward alternating lunge
- walking lunge
- plyometrics lunge

Below is a picture of My partner Catherine and I after successfully demonstrating our excercise cueing skills. 

It is not as easy as it looks, and it is definitely a skill worth practicing and perfecting.

Yoko did a great job leading our group for the day. She has over 30 years of experience and her blend of knowledge, humor, and sincere desire for our success made for a great workshop.

I look forward to gaining more knowledge and practicing more skills tomorrow.

Health and Happiness,


Tuesday, September 9, 2014

Fruits & Veggies: 3 Tips to Add More to Lunch

This week's tip will help you serve up a nutritious lunch for you or your family.

If you opt for the side salad try using a spring mix, spinach, or kale for a more nutrient dense and flavorful salad. If you prefer a sweeter salad add fresh blueberries, oranges, or strawberries. For a basic dressing combine balsamic vinegar, olive oil, and fruit juice then drizzle or spray it on your fresh greens.

If you like the size and texture of chips try cucumber and squash sliced as chips. Sprinkle with parmesan, sea salt, or Mrs. Dash for added flavor. If you just need an added crunch add a handful if baby carrots or sliced apples.

My favorite lunch boost is to mix in a handful of vegg into my lunch portion of pasta or rice.  Broccoli is a great way to boost a rice dish, adding volume if you are low carbing it. Spinach and squash mix in seemlessly with a fresh tomato sauce.

Next week you can find tips on veggie snacks for your daily menu.

How do you add more veggies to your lunch?

Share a recipe or tip in the comments below.

Health and Happiness 

Tuesday, September 2, 2014

Fruits & Veggies: 3 Tips to Add More at Breakfast

September is "Fruits and Veggies - More Matters" Month. You can find tips on the blog, every Tuesday this month.  Follow me on Twitter, Instagram, and my Facebook page for more tips.

Why more fruits and veggies?
Nutrient dense food 
If offered the choice, I would rather try and get my vitamins and minerals from food than a supplement, and food definitely tastes better. Here you can find a list of the nutrients in your favorite vegetables.
Higher in fiber
Fiber promotes healthy digestion and creates a sense of fullness.  If you feel full from low calorie nutrient dense foods you are less likely to indulge in less healthy choices.
Add texture and color to your meals
Sometimes I just add veggies or fruit to make my plate look brighter and more appealing. A few spears of asparagus, a few diced tomatoes, or a handful of berries can really brighten up a meal.

This week's tips will help you add more fruits and veggies to breakfast

My favorite way to add veggies to breakfast is with sautéed veggies in my eggs. I will add a handful of fresh spinach or 6-8 spears of asparagus sautéed and folded into my morning eggs as a scramble or omelette. Simple, tasty, and quick.

Next week I will share tips to add more fruits and veggies to your lunch.

How do you add more fruits and veggies to your breakfast? Comment below or share your favorite recipe.

Health and Happiness