HOT Yoga (Core Power Yoga - Capitol Hill, Seattle)

You know I was obsessed, OBSESSED with Core Power Yoga after visiting the Ballard studio a few weeks ago. So when my good friend, Kolena recommend we go to Yoga on Monday night, the Fitness Hero recommended we go to the Capital Hill studio. Why not? Can't go wrong!

Kolena and I headed to the 7:30 PM C2 Core Power Yoga class. This class is  described as one that "strengthens, balances and detoxifies your entire body and mind as you move through more challenging postures and connected breath." It sounded TOUGH. Not only that, the room is set to 95-98 degrees with added humidity. Yes, they ADD HUMIDITY! I knew I was in for a true challenge. 

The studio itself is at a great location in Capitol Hill - on the corner of Broadway and Republican. When you walk in, the studio has a lofty feel as it covers two floors. The retail area is smaller than the Ballard studio but still had a lot of great stuff and a bunch of great sale items. The woman that checked me in, was also the instructor. She was very friendly and helpful. 

The one feature I did not like about the Capitol Hill location is the locker rooms with restrooms and showers are upstairs while the studio is downstairs. So I headed upstairs to lock my stuff away and use the restroom. Then wore my flip flops downstairs and stored them in a cubby on the first floor. Just a minor inconvenience but a small note about the layout.

The studio itself is nice and spacious. As soon as I walked in, I was hot. I hadn't even done anything yet and I was hot. NOT a good sign! Kolena and I set up in the back of the room. The class filled up very quickly and by the time we were ready to start, the room was filled up with just enough room in between all of our mats.

The instructor (Juliana) started off by giving us a moment to close our eyes, clear our heads and connect with our bodies. It was a good reminder as we got into class that we were here for various reasons and needed to set our intentions and focus on them. From there, we moved into sets of traditional yoga poses. All of them were standing yoga poses that ultimately ended with your Chaturanga. What I loved about Juliana was her energy and her constant encouragement. She also provided several options throughout the flow to push yourself, test yourself and often, help you feel more comfortable. She never actually sat in the front of the room (she didn't even have a mat set up) so this allowed her to walk around the room and help as needed. I would note that if this is the first yoga class you take or are not as familiar with yoga poses, be prepared to rely on a neighbor to show you what each of the poses are. I had to rely on people around me as several of the poses faced different directions of the room.

The one thing I will note about this class is that the added humidity made it HOT. Uncomfortably hot. And you are talking to someone who runs cold. About 40 minutes into the class I was sweating so much I had to stop every 2-3 minutes to wipe sweat off my face and body. It was that bad. I rarely drip in sweat and I think this was the first time I remember being so uncomfortable that I could not get through my poses. Outside of this, the class was great. It ended with your typical Savanna which was definitely much needed for me!

All in all it was a good class to stretch out my body but not sure if I will go back simply because of the humidity factor. Both Juliana and the studio itself were great!

Workout Scale:

Cardio: 0/5

Core: 2/5

Legs: 1/5

Arms: 1/5

Sweat It Out (City Sweats Seattle)

My Fitness Hero suggested we go to City Sweats in Madison Park. I had never been but was curious after reading the website. Whether it's Hot Yoga or City Sweats, we all have heard of the benefits of sweating, releasing toxins and getting the 'glow'. So of course I had to try it! 

My time was limited so I only had time for one service. Most of the sweat related services are 45 minutes (City Sweats also offers massages and facials). I decided on the Infrared Sauna Wrap. The description promised to loosen stiffen muscles, decrease inflammation, balance skin tone and increase mental clarity. How could you not want to try this?!?!

When you first walk in, the check in/lobby area is small but adorable. You immediately feel a sense of relaxation and peace. Most of the spa is a 'no shoe' zone so when you check in, they bring you a basket to store all your belongings including your shoes. Ashlei and Kimani showed me around the spa and they were both very helpful and very friendly. The back room is set up with 4 different areas divided by curtains. One is a treatment room for massages, facials, etc. The second is the infrared sauna, the third the lymphatic drainage treatment and the last would be my room. The room was set up perfectly. The wrap is set up like a sleeping bag on a table with very comfy pillows. They have you stay fully clothed for the treatment so be prepared and dress accordingly. Ashlei had me climb into the sleeping bag and had me set up my phone and water in a hanging organizer next to the bed. They provide the water and recommend you drink the full bottle by the end of the treatment.

The room had a TV set up with Netflix or Pandora so you can watch shows or just relax. As someone who NEVER gets to nap, I chose the napping option and asked for some music. The plan was to zone out and check out for the next 45 minutes! Ashlei gave me a quick overview of what to expect. She said I would most likely not sweat for the first 10-15 minutes but then I would feel it. She showed me the call button in case I needed anything and then let me do my thing.

As someone who is always cold and given it was a cold rainy day in Seattle, I was loving the hot wrap. And it was hot. For the first 15 minutes I just enjoyed it. I probably didn't start sweating until about 20 minutes and once it started, it was intense. By about minute 35, I was starting to feel hot. Fortunately, that is the same time that they bring you a cold lavender towel to help you get through the last 10 minutes. I loved it and it reminded me of my visit to the Seattle Yoga Lounge. The last 5 minutes were definitely tough but I hung in there telling myself that it was also the last 5 minutes of peaceful bliss for me since I would be heading back to work and Mom duties. 

The spa offers a shower but I chose to head home and shower there instead. At the end of the service, they had a cup of tea and some orange slices waiting to help cool you down. IT was such a nice touch and a great way to complete the full experience. But what I loved more than the experience at City Sweats was how I felt afterwards.

For the rest of the day, I felt amazing. I felt full of energy and my mind felt crystal clear. It's unusual for me to feel so focused and not so frantic about everything. But something about the experience made me feel incredibly productive and focused. I LOVED it. And I slept SO well that night (also unusual for me) and had a killer workout the next morning. The after effects of the treatment were incredible. I was SO impressed. 

I know this is not a traditional workout review but I had to write about it given my positive experience at the spa and the incredible after effects. Whether you're looking to try sweating out toxins, get healthier, work some tight muscles or just get that coveted glow, you MUST go to City Sweats and try out one of their services. If you have any questions, call them in advance, they provide great advice on what treatments to try based on your needs and which treatments to pair together.

THANK YOU, City Sweats for such an incredible experience!!

ToeSox

There was a phase, about 3 years ago, where I was obsessed with barre. I only took barre classes and went 6-7 days a week. As a little girl who never took dance and was never graceful, there was something about it that made me feel so fit and elegant. During this phase, I noticed there were several people in the class that were wearing 'barre socks'. Something about it felt uncomfortable or restrictive to me. Then recently, my favorite pilates studio, Studio 45, started requiring that all clients wear socks for safety reasons. I wasn't sure how I felt about this. So I tried a few socks and found a pair that felt the most comfortable and least restrictive to me. 

For me, a big part of feeling comfortable on the reformer is the connection and grip my feet have with the cage. This helps me feel as though I have some level of balance and control and won't slip off the machine. However, what I didn't realize is how much better it can be when you have the right pair of socks with a grip. The pair I picked are the ones pictured above with the toe openings (the Half Toe Bella Grip Sox). When I first put them, it took me a second to line up the toes in the right openings and adjust to having something on my feet. But what I quickly realized is the second I had to use my feet for any reason, I felt so much more stable and in control thanks to the grip on the socks. It was literally a game changer.

I had expected that I would feel uncomfortable (maybe even itchy from the socks) through out class. I was convinced I would not be able to focus on class or my form because I would not be able to stop thinking about the socks. But in fact, it was quite the opposite. I could not stop thinking about the socks because all I could think about was how much I loved them. I cannot believe I have gone this long without them!

I felt so much safer and stronger in my movements throughout class thanks to the stability and the grip of the socks. For those of you who have been wearing these for years, you know I'm a little late to the game but if you have never tried them, I HIGHLY recommend you go get a pair!!

I know this isn't technically a workout review but I had to write about ToeSox. They changed my workout experience entirely. I even wore them to barre the other weekend. That's how much I love them!

Cardio and Strength in 95 Degrees?! (CorePower Yoga)

I have a friend, Kate, who defines Super Woman. She is a wife, a mother to two boys and teachers, mentors and guides middle schoolers for a living. Yes, she willingly spends time with young adolescents and actually ENJOYS every minute of it! But beyond all of this, she is a bad ass in the gym. She bench presses amounts that I did not know were humanly possible and makes chin ups look like a walk in the park. The woman is STRONG. So when she asked me if I wanted to go to Core Power Yoga with her, I wasn't sure what to expect. 

Her friend, Rachel, teaches at Core Power Yoga in Ballard and Kate tries to go as much as possible. Rachel teaches Yoga Sculpt which is a combo of Yoga, Cardio and Strength. It sounded pretty amazing and you all know how I love to try new workouts so I was in!

Core Power Yoga in Ballard is in a building with a parking garage so parking was surprisingly easy. The studio is on the same floor as the garage so no need to deal with elevators or stairs. When you walk in, the space is open, bright and inviting. The front desk area sits to the side of a large retail space that is well stocked with everything you can imagine from clothes to water bottles to books and journals. 

Rachel happened to be at the desk when I arrived and was super friendly and welcoming. She gave me a quick overview of the studio and also handed me a card that can be scanned for a full week of free yoga! The card works at any Core Power Yoga studio which is a huge benefit for anyone that wants to get a feel for any of the Seattle studios or who may have to travel that week. 

Once Rachel checked me in, I popped into the Locker Room to lock up my gear, fill up my water bottle and head to the studio. Kate set me up with weights and a block which were all available in the back of the room. The studio is spacious, has mirrors on all 4 walls and has a great open feel to it. The one minor snafu was that I did not expect the studio to be hot. For some reason, given the cardio and strength portion, I assumed it would not be a heated studio. BAD assumption. Yoga Sculpt is done in a studio that is set to about 95 degrees. This made me laugh since Kate will tell you I was adamant it had to be at least 110 degrees given the amount I was sweating! There are a range of weights to choose from - 2 lbs, 3 lbs, 5 lbs, 8 lbs and even 10 lbs. I followed Kate's lead and went with 5 lbs and 8 lbs. 

The class starts in more of a traditional yoga format - dimmer lights, slower music and all yoga poses. This went on for about 20 minutes and then the class shifts into the Cardio and Strength portion. Rachel started with a round of strength moves. They were fast paced and set to energetic music. It wasn't as energetic as a Tabata class but I wouldn't expect that given we were transitioning out of the yoga portion. The exercises lasted about 5-8 minutes and incorporated a set of squats and lunges. Each set always ends with a Chaturanga to Downward Facing Dog. It was a nice way to keep your body connected through all the different movements.

Then we moved into the cardio portion of class. As a cardio junkie, I was excited for this part. Until I remembered that it as 95 degrees in the studio. It was exhausting. Mentally I wanted to get to the point of breathless that I feel in Tabata but couldn't given the temperature and the length of the cardio sets. The set included straightforward exercises such as plank jacks to burpees to squat jumps. But at the end, I was grateful that it would be the only cardio set of the workout. It was tough.

This was then followed up by two additional rounds of strength and core. It was definitely a full body workout. Rachel did a great job of cuing us on the different movements and providing constant encouragement throughout the workout. The music was great (think Mary J Blige and Outkast) and the energy of the class definitely picked up for the cardio and strength portions. 

Rachel ended the class with about 5-8 minutes of stretching followed by a 5 minute Savasana. A great way to end the class. The only thing I would have liked is to start the class with the Cardio and Strength portion and ended with the Yoga portion but all in all it was a great workout. I plan to go again and check out one of their other Cardio/Yoga classes.

I'd recommend this for anyone who needs more yoga in their life but feels they still need the cardio and strength to get a complete workout. Similarly, I would recommend this to anyone who is a traditional yoga lover but interested in getting more of a cardio/strength workout.

Definitely checkout the Ballard studio if you can. It's gorgeous and the staff is amazing!! But the best part of the visit was the Alo leggings I got on sale for 40% off!!!

Workout Scale:

Cardio: 2/5

Core: 3/5

Legs: 3/5

Arms: 2/5

Tabata and Kickboxing (Community Fitness)

Today's Tabata class came with a special twist - kickboxing!! If you know me or have read some earlier blog posts, you know coordination is NOT my thing. But we all know that if my Fitness Hero is teaching the class and my Gym Crew is with me, I will try anything. 

The class format was 30 minutes of Tabata followed by 30 minutes of Kickboxing. This meant we were able to get through 6 rounds of Tabata. We started the class with one cardio round and the following 5 rounds were mostly focused on core and strength with bits of cardio. This included everything from renegade rows, plank walk ups with a hip dip, straight leg crunches to squats and lunges with heavy weights. 

Then we moved into the dreaded kickboxing portion of class!! The interesting part of this portion of class was that mentally, I was so concerned with the potential coordination required that I did not consider how hard it is to move nonstop for 30 minutes. This was MAJOR endurance work for me. Tricia had us doing it all- jabs, cross punches, bob and weaves, front kicks and side kicks. Doing this without taking a break was challenging in a different way. The combination of thinking through the moves, staying in sync with the class and getting the physical workout felt so satisfying. I loved every minute of it. 

What I did not realize is that the optimal workout actually follows this format - strength followed by cardio. My whole life I've always done the cardio workout first (to get my blood flowing) and then finished with strength. My body did feel different after the Tabata-Kickboxing format. I think ending the workout with the cardio/endurance portion helped me feel more energized. And I will say, for the first time in a long time, I did not feel tired in the middle of the day. Something for me to consider the next time I'm traveling and designing my own workout!!

Community Fitness was test driving this format today. Hoping they make it a permanent class on the schedule!

Workout Scale:

Cardio: 4/5

Core: 3/5

Legs: 3/5

Arms: 3/5

Boot Camp - Cabo Style (Pueblo Bonita Sunset Beach)

The Pubelo Bonito Sunset Beach Resort offers six classes a day. From Boot Camp to Spin to Yoga and even something called Motion (which incorporates all the classes into a one hour session). So of course I couldn't pass up the opportunity to take a class!!! Boot Camp is at 7:00 AM which was the perfect time for me after a night of mojitos and too many glasses of wine. One of my closest friends, Jen, was a trooper and dragged herself out of bed at 6:15 to keep me company.

When we got to the gym, our trainer, Alex, introduced himself and asked us if we had any injuries he should be aware of. Then he led us out to the balcony overlooking the beach. BEST view EVER for a Boot Camp class. I was so excited just to be outside and having an incredible view. 

We started the class with a warm up that included jogging in place, squats, lunges and jumping jacks. Then we moved straight into strength. Alex's sets were 3 rounds and included a 30-5-20-5-15 set up. Where the 5 seconds were breaks in between sets. Then he would switch it around the next round and have us go 15-5-20-5-30. Always tough mentally to start at 15 and work your way up to 30 seconds when your body was already exhausted.

The strength round incorporated biceps, shoulders and back with free weights. The toughest part about being a trainer at a resort or hotel is you do not know your clientele and have to improvise on the fly. Alex did a great job of doing this by providing us 3 options from easy to hard for each exercise he recommended. He also had a variety of weights available for us to choose from so we could adjust as needed. 

After the timed strength rounds, we moved into a cardio and strength round where Alex had us squat with weights and jump up with the low impact version being a squat followed by standing up. This was followed by a full cardio round where he had us jump over the risers with the low impact version being stepping over the risers.

After that we moved to the mat. This was actually my favorite part of the class. Alex had us do a full 10 minute core set where we did the same time format we had used for cardio and strength with different version of core exercises. IT started with 4 different forms of crunches followed by side planks with hip dips. It felt so good to spend a dedicated amount of time on core.

Then we moved back into Box Jumps and finished with a few more core exercises which included mountain climbers and plank walk ups. Some of my favorites!!

All in all, I was very impressed with the workout. Especially given Alex was not aware of our level and potential. If you're ever in Cabo, go see him!!!

Workout Scale:

Cardio: 3/5

Core: 3/5

Legs: 3/5

Arms: 2/5

Workouts on the Beach

Spring Break 2017 has officially kicked off!! The kids are off in Hawaii and I am getting in some much needed Girl Time with some of my favorites ladies in Cabo. I spent the week before pulling together a few workouts. Here was the first one of the trip!! Thanks Emily for being my Gym Squad for the day!

This workout in the sand was HARD!! Loved every minute of it.

Workout Set: 

1. Sprints
2. 10 Burpees
3. Side Shuffles
4. 10 Push Ups
5. Bear Crawls
6. 10 V Ups
7. Plank Side Shuffle (NOTE: After the first 2 rounds, the sand was rough on our wrists so we replaced this with High Knee Skips)
8. 10 Star Jumps

Workout Scale:

Cardio: 2/5

Core: 4/5

Legs: 3/5

Arms: 2/5

Dreaming of Rose

It's officially Week 2 of the NoSugar Challenge and I am realizing just how hard this is going to be. Last week was a walk in the park compared to this. Being sick, I had no appetite and didn't even think about food. This week is a different story. I'm back at it, getting my workouts in and craving my usual glass of wine (or three) and mid afternoon chocolate fix.

Strangely enough, neither of these have been anywhere as hard to avoid as dried fruit and breath mints. Two items I did not even, ever consider as a loss. But I LOVE almonds with dried apricots (it's what I usually eat mid morning) and I pop breathmints pretty much every 20 minutes. What makes it worse is I work from home. So all of these items are available and easily accessible in the pantry! I normally work at the breakfast bar in the kitchen so I've had to make a few adjustments to avoid the sugar cravings. I moved my 'office' to the back bedroom. Helps with the sugar cravings but really tests my ability to overcome the temptations of a nap!! I've also started 'pre packing' snacks for me to take into the back bedroom so I'm not tempted to come back into the kitchen. I'm fortunate enough to live in the PNW where there are lots of options for fresh fruit, veggies and nuts. I have been putting grapes and mandarins in a bowl and taking little tupperware servings of almonds and carrots with hummus. Let me be honest, none of this is replacing my cravings for Chocolate covered raisins or cookies but I'm reminding myself that this is supposed to be hard but the payoffs will come ten fold.. or so we hope.

One of the things I wanted to test with the no sugar challenge was the impact to my workouts. I was curious to see if I would see an improvement in my workouts whether it was an increase in energy, endurance or my ability to push my limits. Unfortunately, because I'm returning from a week off and a week of being sick, I think it's hard to say. I'm still feeling a bit tired and definitely don't have the endurance I had before I was sick. I'm hoping to be feeling 100% and back at it by Thursday so we'l see how this goes.

I can say one thing for sure, I have seen a huge improvement in my sleep cycles. My guess is most of this is due to the lack of alcohol but I have no issues falling asleep and only get up about 1-2 times a night. Normally, I get up 3 or 4 times a night and have a really hard time falling back asleep. What I've found over the past week is I will get up, check the time and go right back to sleep. That in itself should be a justification to stay off the sugar but let's be honest, I'll probably be sipping a glass of rose before the end of the week! :(

Quiet the Mind... and the Soul will Speak

You may have noticed that the blog postings and WOOTD postings have been sparse this week. I was down for the count all week with an awful cold. I can't remember ever being the sick, I was in bed for four, yes FOUR, days!!! On the third day by 9 year old came into the bedroom and straight out asked, 'Mommy, are you dying?' It was that bad.

Fortunately, I'm on the mend and after being out of the gym for 6 days, I'm planning to slowly ease back into it tomorrow. Ok, I can't lie, I tried to go back on Thursday and almost fell off my bike I was so dizzy and weak. So it's a lesson I may never learn but I really do need to listen to my body.

As I was lying in bed, I couldn't help but wonder how it is possible that someone who rarely gets sick could get this sick. I work out, I take my vitamins, I get 7 hours of sleep a night and I eat fairly well (not great, but well). So how is it possible that I could be this sick? And not just a light cold but the kind of illness that makes you wonder if you'll ever be able to open your eyes again without feeling the pounding headache and nausea.

Then I started thinking. I could not remember the last time I had gone for more than a few hours without something to do - work, emails, texts, phone calls, play dates, soccer games, errands, laundry etc. I also couldn't remember the last time I was left a full hour without being interrupted. When was the last time I couldn't do all the things I wanted to do or needed to do and just had to be still? NEVER

That's when I realized, sometimes when you don't listen to the signs, the universe intervenes. This was the universe enforcing a much needed timeout. It was a reminder that I haven't given myself a chance to catch my breathe or clear my head or just take a moment to be grateful for everything. It was the cliche of my generation - I was so immersed in my life that I wasn't living it. This illness was intended to force me to slow down, clear my head and not 'do' so much. 

The days in bed were long and uncomfortable. And I was restless pretty much all day. But something amazing also came out of those days. Both the boys would come home from school, jump into bed with me and we would spend hours together, in bed, reading, writing and talking. Want to know the last time we did that? Never. Ask the boys, from the moment they get out of school, it is a marathon. I probably use the words 'we're late' and 'hustle up' about 50 times every afternoon as they need to be dropped off at various activities, finish their homework, read for 20 minutes and get a few bites of food in them. It's madness. Those four days in bed, while uncomfortable, were pure bliss in so many other ways. We cancelled all of our plans and we were just there.... together.

One other amazing gift came out of this unexpected staycation, I found a moment to quiet my mind. It was only for a few minutes but anyone who knows me knows this in itself is a miracle. 

I've tried meditating in the past (we all know the benefits of doing this) but have never been successful. I have tried everything from apps to CDs to having a professional guide me through it. I've never been able to do it. I'm always multitasking and making lists in my head or wondering when the session will end so I can be on my way. But this past week, I reminded myself that this was a forced relaxation for a reason and committed to trying to do this. I did a few things differently than I had in the past. Before I started my relaxation session, I let my mind go crazy - I thought about everything I needed to do, made all the lists I needed to make, checked all my emails/texts, etc. Then I found an app to play beach sounds (my happy place) and put on a sleep mask so I could blackout the rest of the world. 

At first, my mind kept wandering - thinking about when I would be able to go back to the gym, wondering if my kids were going to get sick. I had to actively pull myself back into a quiet space. So I imagined a dark hole filled with nothing and focused on that space. What was fascinating was how quickly it worked when I imagined an open, quiet space of complete stillness. There was a moment, a brief moment, of complete clarity. Where my mind stop, my body felt light as a feather and time seemed to completely freeze. It was pure serenity. I don't know that I will ever be able to recreate that feeling again but I sure plan to try. 

It's ironic to think that after all these years, the one thing I dreaded most brought me such peace and sense of achievement. Let's all find time, even if it's for a few minutes, to quiet the mind and be still.

No Sugar Challenge

Anyone who knows me will tell you that I am known for my sweet tooth and love of wine (specifically rose). I could literally eat chocolate cake and drink a bottle of rose every night and if I'm being honest, I often do. But the reality is, I'm well aware of the health impacts to consuming too much sugar and alcohol, especially on a regular basis. So with an upcoming trip to Mexico planned, I figured why not try a two week 'No Sugar Challenge'. Two weeks feels like the right amount of time and they say that if you do something for two weeks, it becomes habit! Fingers crossed that this works in my favor and does not end in a cake and rose binge!

The challenge officially started yesterday, Monday, 4/3. Day 1 was much easier than I thought but mostly because I was sick with a head cold and had no appetite. I spent most of the day drinking tea and water and was focused on getting better. This helped me stay distracted and the last thing I wantedtwas a glass of wine or dessert. Ironically enough, the hardest part was not being able to drink my favorite hot water with honey and lemon. 

Today is Day 3 and I am still recovering from the cold but the challenge has actually been good. I was disappointed at first that I couldn't have a cup of Emergen-C or a popsicle to help my throat but what I found was I was able to find natural remedies to replace them. Some of them weren't half bad. I made myself fresh ginger tea by shredding a fresh ginger root and seeping it in hot water for 30 minutes. I actually liked this better than I thought I would but think it would be much better with some honey. The other thing I did to replace the popsicle craving was freeze a bowl of clementine slices. Definitely hit the spot.

So as strange as it sounds, this cold has been a blessing in disguise for the No Sugar Challenge. There is no way I could have stomached any chocolate or wine over the past few days. We'll see how the next few days go. Especially since there is a Mom's Night on the calendar for tomorrow!  Wish me luck!!

Strong Enough (Community Fitness)

One thing I've neglected over the years is the concept of strength training or weightlifting. As you know, I'm a huge cardio junkie and can easily go for a run or jump into a Tabata class. But tell me to go lift weights and I will come up with any excuse to get out of it. But as I've gotten older, I realize the value of feeling stronger. Plus there are plenty of studies out there that highlight the value of weight lifting for women especially later in life. And we all know strong is the new sexy!!

With all of this in mind, I'm making a conscious decision to begin incorporating Body Pump into my weekly schedule. The goal is to start with 1-2 classes a week and get to a point where I'm taking it 2-3 times a week without even thinking about it. This should be easy given the many options I have for taking that class at my gym but I know this will be hard for me for two reasons:

1. I don't want to give up my regular classes so I plan to add these classes to my existing weekly workout schedule. 

2. I have a hard time mentally getting excited to take the class. This is also why I recommend everyone find a friend, buddy or community of people who you love working out with. I'm relying on the Gym Crew to get me to go to these classes.

Body Pump takes quite a bit of equipment so if you do plan to attend a class I'd recommend going at least 15 minutes before the class starts. If you go to Community Fitness and you want to try a Susan Cotter class, you definitely want to be there 15 minutes before as that class very often sells out. Body Pump requires barbells, weights, a mat, risers and often dumbbells or a band depending on what routine. The class always starts with a warm up routine that covers simple moves like deadlifts, rows and squats. I generally start with 25 lbs on my bar for the warm ups and find this works well for me. One of the things that is challenging, if you are new to lifting, is getting the form right. Fortunately, instructors like Susan always give tips and show you how you should be lifting. The one small challenge you will have in the studio at Community Fitness and finding a spot where you can see Susan on stage but also see yourself in the mirror to make sure you are doing it correctly. I have a better angle in terms of seeing her full movements if I am in the back of the room but this means I give up the option to see myself in the mirror.

The class goes through a similar format each time but changes up the routines to make it more fun. You'll work pretty much every part of your body and hit every lifting move from deadlifts, clean presses, rows, tricep dips, push ups, bicep curls, chest presses, squats and lunges. You won't get the same rush you get out of the cardio classes but I always walk out of the class feeling stronger and better about my body. I'm also noticing that it's helping my neck and back feel better and stronger. I haven't quite perfected the balance of knowing how much weight to rack for each body area (for example, I'm certain I could handle more weight for squats but not sure how much more). But I'm sure that will come with time, practice and more confidence.

I highly recommend everyone try to at least get some level of focused lifting into their weekly routine. It's changing my perspective on what my body is capable of and realizing I am strong enough to lift.

Workout Scale:

Cardio: 0/5

Core: 3/5

Legs: 4/5

Arms: 4/5

Discovering My Love for Hot Yoga (Seattle Yoga Lounge)

After 2+ years of tabata, running and cycling without a lot of stretching in between, my body has started to break down. Nothing major but lots of little things here and there. Sometimes enough to keep me out of the gym for a week.

My amazing Fitness Hero reminded me that yoga is the key to longevity with your workouts and recommended I start incorporating some classes into my routine. We all know that what Tricia says, you do! So a friend and I headed to Seattle Yoga Lounge in Greenlake. I had never heard of it before but my friend had been once before and loved it.

They offer free parking in the parking garage next to the studio. Loved that given it is a busy area. The gentleman working the front desk was incredibly welcoming and helpful. Even as regulars came in to check in and ask questions, he was able to work with me while fielding their requests. The waiting area is welcoming and they offer cubbies to store your belongings. However, once the class before you gets out, get ready, it is mayhem in the waiting area. Given the waiting area and cubbies are all in the same room, it is nearly impossible not to be in anyone’s way as everyone tries to get their belongings from the cubbies.

The studio itself was very hot which was a nice welcome on the freezing cold night. It was the perfect level of darkness and heat to force me to just relax, shut my brain off and go with the flow. As someone who has tried a few yoga classes here and there, I find it incredibly challenging to shut off, enjoy the moment and relax. The class, instructor and environment were the closest I have been able to do that. The instructor did a good job of helping us relax, coaching us through the moves and moving at a pace that was slow enough to help us engage in the pose but move through them quickly enough to prevent us from getting bored. As a yoga novice, I often become overwhelmed trying to figure out the move and if I am doing them correctly. Interestingly enough, I never felt that way in this class. I think the combination of the instructors coaching and visual poses (when needed) were the perfect combo for me. But the best part is at the end of class, the instructor walks around and give everyone a chilled lavender towel. The combination of the refreshing towel and the sooting smell of lavender is the perfect way to end class. I finished feeling relaxed, yet re-energized and excited to figure out when I could sneak in another class!

I highly recommend this studio for anyone looking for a yoga studio with a bit of variety (they even have classes that are focused on stretching out your body and recovering from more intense workouts).

Workout Scale:

Cardio: 0/5

Core: 2/5

Legs: 2/5

Arms: 1/5

Ride Your Heart Out (Community Fitness)

If you had asked me a year ago if I thought I would ever jump on board with the Cylcing/Spin fanatics, I would have said 'heck NO!' The thought of sitting in one spot for 50-60 minutes sounds like torture. Pure torture. But after 9 months of only doing Tabata (yes, there was a phase in my life when I only did high intensity training. I DEFINITELY do NOT recommend it!!) my body started to fall apart. I was constantly straining muscles and if I took a class that required me to work longer than 20 second sets, I felt as though I was going to die. 

That's when my Fitness Hero recommended I start incorporating some cycling into my routine. She recommended I start with 30 minute classes (by either coming late to a class or leaving early) and see how I felt. This was hands down the best recommendation for my body and my mind. For the first few weeks, I took one cycling class a week for just 30 minutes. It was hard - my butt hurt, I couldn't focus, I got bored, etc. Think of every excuse in the book and I felt it. But I needed to challenge my body and my mind. So after 3 weeks, I started going twice a week and at week 6, something incredible happened. I fell in love with cycling. I craved it, I felt the rush during and after a really challenging class. And that's when I was able to stay for an entire class and love it. 

Granted, I am lucky enough to go to a gym with incredible teachers and an incredible community that will cheer you on during a tough class but there is so much to love about cycling. Especially when you meet Heather Gervais.

Heather teachers a bunch of classes throughout the week but she is famous for her Monday, 6:45 PM, Saturday 7:00 AM and Saturday 8:00 AM classes at Community Fitness. The energy CANNOT be topped in these classes. If you have a chance, pop in and give her a try. It's hard to describe the energy and passion that Heather brings to a class. My best attempt in sharing her sprit is to tell you about my favorite class to date.

Heather loves a good theme ride. And when she plans one, every detail is considered. There was the Super Bowl ride and Karaoke week but nothing, can quite capture Heather more than Oscar Weekend. I take Heather's Saturday 7 AM class so I walked into class at 6:45 the Saturday before the Oscars and the first thing I noticed was the red carpet that was laid out from the lobby into the studio. Only Heather would show up before sunrise on a Saturday to set up a red carpet. But that was not the best part. As we were all getting ready for class, we heard a bit of excitement in the doorway. We looked up to see Heather walking in wearing the perfect red carpet dress - a strapless, glittery gold number. Enough said.

After we all recovered from the excitement of seeing our amazing cycling instructor in a strapless, gold dress, we got down to business. Heather had spent hours pulling together a playlist of only Oscar nominated movie music. It was epic. I'm not much of a movie buff but there were several people in the class who can name the movies related to each song. The class had several sprints, fast paces and hills but Heather also challenged us to a one mile race. The beauty of the one mile race? It was our opportunity to win our first (and for me, my only) Oscar in life. Yes, Heather was able to find the most perfect little Oscar statues to give out as prizes. I'm not going to lie, I've never worked so hard to win a one mile race in class... EVER. 

Heather's classes are full of fun and energy. You don't have a moment to get bored. The music guides the ride and there are a lot of 'WHOOOOs' and 'WHOO HOOOs' throughout the class. Along with the energy, one of the things I value most about Heather is how she incorporates the power of the mind into our rides. I have been lucky enough to be in her classes long enough that it has become second nature to remind myself 'YES I CAN' and 'STRONG LEGS' when I start to get tired. It's amazing how these simple thoughts really can push you through a tough stretch and push you to keep going when you want to stop. 

Heather's classes are a MUST in my book. She also teaches non-cycling classes if you're interested. Check the Community Fitness schedule and be ready to ride your heart out!!

Workout Scale:

Cardio: 4/5

Core: 3/5

Arms: 1/5

Legs: 4/5

Climbing Past My Fears (Vertical World)

Yesterday, I had one of the best workouts in a LONG time. It tested me in so many ways - it forced me to overcome my fear of heights and overcome insecurities about stepping completely outside of my comfort zone.

My dear friend, Kolena and her husband, Tanner, are the definition of outdoorsy. They spend every weekend somewhere amazing hiking, skiing, camping, snow camping or climbing. Literally. They  live to be outside doing something adventurous. So when they invited me to go climbing with them, I figured, if I'm going to do this, might as well go with a bunch of Pros!

I have been climbing a few times in my 20s. I don't have a good reason for not doing it more often. Well, except for my fear of heights and lack of friends who do it. We all know I'm all about the social aspect of working out so if I don't have a friend that's into it, it's hard for me to keep going back.  I was excited to go with Kolena and Tanner, but I was definitely a bit apprehensive.

When I walked into Vertical World in Ballard, I was speechless. I have never seen a space like it and it was packed with people. I don't do well with crowds so put me in a place where I have to deal with heights and crowds and I'm pretty much looking for any excuse to bow out. Unfortunately, you don't bow out on Kolena and Tanner. You just don't. So I took a deep breath and tried to focus on remembering that this was an opportunity to hang out with friends and see a glimpse of their world. They love to climb so it was important for me to at least see them in their element.

Tanner and Kolena are natural teachers. They do a great job of walking you through things stop by step, they are more patient than anyone you will meet and they are forever optimistic. So they walked me through putting on the gear, laid out the basic safety rules and we headed to an area.

I know nothing about climbing (clearly) so excuse the very basic information I'm about to share. There are two large climbing areas in Vertical World with multiple courses. Each course is numbered to indicate how difficult it is and all the rocks throughout the course are colored the same - the idea being you should stay on course by following the colors. For obvious safety reasons, you cannot belay unless you are experienced or have passed the test. Clearly I was not able to do this so Kolena and Tanner each took turns belaying each other and then me. 

Kolena went first to show me the way and she made it look so easy. She swiftly and very easy moved from one area to another, swinging her body and moving her legs and arms naturally. Watching her made me realize how much of a 'sport' this is. You have to be agile, strong and have a confidence in your ability to move through each challenge. I was hooked just watching her and knowing I wanted to be like her. Then it was my turn... I think it's safe to say I didn't look half as good as Kolena.

Those of you who know me would never use the words graceful, agile or deft to describe me. It's just not who I am. Tanner set me up and let me have at it. Of course the first 3 inches off the ground are easy. No doubt you feel confident you can get it done. Then you look up and it feels like it is going to take miles to get to the top. The hardest part was trying not to overthink things. I tried to calculate each move based on how sturdy the next grip would be for both my hands and feet. Naturally, I was constantly looking for the larger ones and pretty much ignoring the smaller ones. I felt pretty confident getting up the first few sets. The movement is anything but natural to me but I loved how strong I felt and how my entire body was shaking. I had been up there for a few minutes and was confident I was going to make it to the top. I looked down at Kolena and Tanner and realized I was only 6 feet off the ground. I guess progress is better than nothing.

I only got in 3 climbs that night. But it was the most intense full body workout I have had in a very VERY long time. My forearms, back, core and legs were put to the test and I loved EVERY minute of it. But what I loved most was the mental challenge. There were so many times when I wanted to just give up and jump down but I had to remind myself to put my fears and doubts to the side, take a deep breathe and just give it a chance. I realized just how much you can get in your own head and be your worst enemy. 

I will definitely be back and highly recommend this type of a workout for people who are looking for a full body workout with a mental challenge. Find a friend who is experienced or take a class! This definitely is not a workout I would recommend you do without some coaching.

Thank you, Kolena and Tanner for a AMAZING intro to Climbing!!

Workout Scale:

Cardio: 0/5

Core: 3/5

Arms: 5/5

Legs: 4/5

Yoga for the Soul (Community Fitness)

Many of my friends will tell you that I love to workout and try new workouts but yoga is not my thing. I have tried a few studios here and there and find it is too slow for me. Ironically enough, it is probably the one thing I need for my body and my mind. The simple fact that I can never shut off my brain would tell you that meditation and yoga should be at the top of my list!

Well, the Fitness Hero has been raving about Jennifer Isaacson for about a year now. Finally I decided there were no excuses given she teaches a lunch time class on Tuesdays and Thursdays at my home base. I finally dragged myself out into the rain and went for it.

Anytime I get ready for a yoga class, I prepare myself for a slower, quieter, relaxed energy. I remind myself that it is going to test my patience (but that it is a good thing!) And I have to remind myself that I am not here to get an energy boosting cardio workout. Generally I am giving myself a pep talk just to get through the door.

Jennifer pretty much blew all of that out of the water. From the moment she walked into the room, I loved her energy. She came in sporting a sweatshirt with the hood on and a bomber jacket over it. She topped off the outfit with a pair of big, gorgeous gold earrings. Enough. Said. She is a badass. 

Jennifer's philosophy is simple - do what feels right for you. What I appreciated most was this was consistently stressed throughout the entire class. It was less about poses and more about giving your body a chance to stretch, feel good and push yourself in a different way than you normally would in any other workout.  The Vinyasa Flow class was 75 minutes which is normally a bit on the long side for me but I hardly noticed. Jennifer moved us through different poses at the perfect pace for me and her energy was so positive and uplifting that it was exactly what I needed for a lunchtime workout. Her style is unique in the sense that she tells great stories throughout the class. And her sense of humor had me giggling on and off. I know this may not be the traditional type of yoga for some folks but for someone with a short attention span, this actually helped me stay present and focused on the class.

We ended the class with a neck stretch (per my request) by placing two tennis balls on a yoga block and laying our neck down between the two balls. It was such a simple stretch but felt so good. 

I left the class feeling so good. My body needed this more than I realized and I was grateful to have such a positive instructor help me through the class. It wasn't until I got back into the car that I realized I had actually shut off my mind during the class. Amazing... talk about yoga for the soul...

Jennifer teaches across Seattle and also hosts yoga retreats. Check out her website: www.jenniferisaacson.com

Workout Scale:

Cardio: 0/5

Core: 1/5

Arms: 1/5

Legs: 1/5

Partner Boot Camp (Athleta)

Saturday morning started with an event I had been looking forward to for a few weeks - Partner Boot Camp at the U Village Athlete led by my friend Jessie and her friend, Brittany. You know the Gym Crew and I never say No to a good workout together. Add in an opportunity to shop at Athlete afterwards and we were sold!

I had never been to a class at Athleta and was impressed at how they transformed the retail space into a studio. When you walked in, the room felt open and bigger minus one column in the middle. Fortunately Jessie and Brittany did a good job utilizing the space and working the room. There was a great DJ that set up at the front of the store near the windows playing pretty much every great workout song out there. 

As the name indicated, the entire class was based on partner exercises. Each set had 2 exercises. You rotated through each exercise for just under a minute and ran through the set twice. I was impressed with the number of creative exercises they had us do. It incorporated everything from tossing the medicine ball while doing side lunges to doing tricep dips off a partner's legs while the partner held a bridge. It was definitely a blast and time flew by. It helped that the class ended with energy balls, coffee and a private shopping opportunity at the store. The extra 25% meant I HAD to make some purchases!! Check out WOOTD this week to see some of my fun spring purchases.

Athleta often hosts these events on the weekends so check the board outside the store or join their mailing list through their website. And if you see Jessie Houghton or Brittany Love's name on the schedule, DEFINITELY try out their class! Thanks to our imagine hosts Jessie, Brittany and Athlete!! It was definitely a GREAT way to kickoff a Saturday.

Need vs. Want

Most mornings, on the way to the gym, I listen to one of my favorite songs, 'Rise Up' by Andra Day.  Although the drive to the gym is short (less than 10 minutes), this is one of my favorite times of the day. It's usually still dark out, and I am one of the few cars on the road. I find something so serene about the darkness and the solidarity while listening to this song. I use this time to set my intentions and think about what I need to get done that day and what I want to get done that day.

Over the years, if there's one thing I've learned as a parent, your time is not always yours. You have to be realistic (and fair to yourself) about what can be done in one day. For me that meant setting goals around what needed to be done versus what I wanted done. Simple things like having a clean kitchen or the laundry put away quickly fell from 'need' to 'want'. But in exchange, I found thatt I consider things like hugging my kids, stopping and listening to a silly story they made up and going to a class at the gym a 'need' rather than a 'want'. We all have definitions for these two words and they may represent different things for each of us. But being able to recognize what they they represent for me ,in my life, helps me find some level of serenity and strength in myself.

Orangetheory - the Starbucks of Fitness?

I am convinced that Orangetheory is becoming the Starbucks of fitness. You can find multiple locations in pretty much every major city in America, they have the same workout for every Orangetheory location across the country and they have a loyal following.

I live close enough to the Wedgwood location that it would be wrong not to pop in and try a class. As someone who dreads ‘the Mill’ (as I like to call treadmills), I can’t say I was excited to try the workout but I was curious given all the hype.

When you walk in, the lounge/front desk area is welcoming. It’s bright, open and they had two smiling faces waiting to greet me. Ironically enough, I ran into a friend who was also trying OT for the first time. The women at the front desk helped us get signed up and hooked up to a heart monitor. From there, the instructor spent some time walking us through the workout and asking about any injuries (always a good sign when an instructor asks this and can help you make any necessary adjustments).  As the previous class cleared out, the instructor had us go into the studio with her and gave us a quick tour of the stations. There are different workouts that range from Strength, Endurance and Power throughout the week. Because they are very prescriptive about their workouts, you will be doing the same workout as every other person attending an Orangetheory class at that time so it’s a great way to stay connected with friends and family across the country and virtually motivate each other!

The class was organized into two stations – Strength and Cardio. Strength alternated between the rowing machine and the weights/open floor area. Cardio would be all on the Mill (or Treads as OT calls them).  Part of the check in process is to grab a card with a number that either indicates Strength or Cardio. This allows you to choose which station you want to start at and which rowing machine or treadmill you will use.

My friend and I started on the rowers and it was no joke. Each strength interval combines some distance on the rowers + a set of strength exercises. To start we had to row 500 yards and then move to the floor for a set of burpees and jump squats. You alternate back and forth until time is up. Often they add sometime additional each round (for example the next round we had to row 1000 yards before we moved on to our burpees). Once the Strength series was done, we moved to the Treads for a combination of jog/run and sprints for one minute intervals.  For someone who does not like the Mill, this part was exceptionally hard for me. I had to feed off the energy of my friend and the instructor to stay focused and not get bored.  The good news is the program is designed for you to move through various degrees of inclines and speed. Ultimately you can go as hard as you are willing and the goal is to never let your heart rate drop out of the orange zone.

There are TV monitors set up in the studio to track your heart rate throughout the entire workout.  So for the data lovers, you can monitor your heart rate and caloric expenditure throughout your entire workout. (Don’t pull a rookie move like I did and place the heart monitor above your sports bar strap. Shockingly, it won’t register your heart rate and stay at 0 the entire time. Fortunately the front desk staff quickly identified what was going on and helped me adjust.)

We rotated through the strength and cardio stations once more to complete the workout.  All in all, it was a good workout. I would recommend that if you are going for the first time, try and get there early, introduce yourself to the instructor and ask for some tips on form when using the rower (assuming you are not familiar with the machine). I had never used one and the instructor gave me some tips towards the end of the workout that completely changed the feel of the movement. I wish I had thought to ask her the proper form before I started my workout.

I may go back, but more for the social aspect (a lot of the Moms from the kids’ school go to this OT location). I don’t plan to incorporate this into my current workout routine, only because I feel as though I get a better full body workout from my Tabata classes at my own gym. 

But then again, you're also talking to someone doesn't drink Starbucks and prefers her own home brew.

Workout Scale:

Cardio: 4/5

Core: 2/5

Legs: 2/5

Arms: 1/5

New Friday Routine (Community Fitness)

One of the things I love most about my home base (Community Fitness) is there are a variety of classes led by some pretty spectacular instructors. Some of them have full time jobs outside of the gym, some of them are parents, some of them are helping to shape our community but all of them are incredibly dedicated, passionate and kind hearted individuals. 

Today, I tried out a new instructor and not only did he fit the bill, he also reminded me why it is so good to try different classes and different instructors. Darsenio Hunter entered the Seattle scene about two years ago and he has been busy. He's an ambassador for Lululemon, nutritionist, life coach and trainer. When you meet him, you will be instantly drawn to his kind and welcoming demeanor. He started the class by walking around the room and introducing himself to each and everyone in the class. Love an instructor who goes out of his way to get to know everyone's name!

His Boot Camp format was a built different than I am used to and I wasn't sure if I was going to like it. He set up  six stations with a combo of cardio, core, arms and legs. You spent 30 seconds at each station, 15 seconds doing a quick cardio exercise and then 15 seconds transitioning to the next station. We would be rotating through the stations 4 times. My initial thought was that I wouldn't really get a feel for the exercise in 30 seconds and by the time I Came back to it again, I would have forgotten all the adjustments I wanted to make. Luckily this ended up not being the case.

I realized his format was exactly what I needed because you never truly get a break. The 15 seconds in between stations is literally the perfect amount of time to walk to the station and pick up the equipment/get set up. This means you never catch your breath and your heart rate is up for a solid six minutes straight. 

For the 15 second cardio exercises, Darsenio gave us a great mix of options to choose from ranging from no/low impact to high intensity. The best part was he ended with a 3 minutes workout that rotated through 30 seconds of jump squats, 30 seconds of pulsing while squatting and 30 seconds of holding your squat. I can't remember the last time I hurt that much trying to get through 30 second sets. 

Darsenio is a MUST try instructor. I consider him CFit's best kept secret. I'll definitely be back next week and recommend you try him out too! I know word will get out fast so hit up one of his classes before they become packed!

Friday, 9:30AM, Boot Camp @ Community Fitness

Workout Scale:

Cardio: 3/5

Core: 2/5

Legs: 4/5

Arms: 2/5

FlyWheel

As some of you may know, I am a cardio junkie but a late bloomer on the cycling scene. I took my first cycling class in 2016 and only for 30 minuets at a time. It took me a full two months before I felt I was ready to sit still for an entire class.

Two of my favorite East Coast workout buddies were visiting when one of them, Laura ( a recent barre phanatic turned cycling lover) suggested we go to FlyWheel in South Lake Union. Always a good sign when a visitor forces you to try new gyms in your own city!!

When my alarm went off at 4:15 AM for our 5:00 AM class, I wasn’t exactly excited but missing a class with Laura and Jay was not an option. When I arrived at the studio, I was immediately impressed. The SLU studio has high ceilings with an open, welcoming area where you can check in, grab cycling shoes if needed and also look through the FlyWheel merchandise. The locker area behind the front desk is a good size (not huge but not too tiny) and also has easy access to water and the rest room. The studio itself is built with stadium seating and is the perfect dark space we all love when we are cycling and sweating at 5:00 in the morning.

The instructor was very friendly and super excited to have my friends from Boston in town. One of the things I like about the studio was they also had a staff member dedicated to getting clients set up on their bikes, helping them get towels and answering any questions that might come up. This allowed the instructor to focus on preparing for class and also mingle with the clients.

As many of you know by now, FlyWheel is very data driven. Your online profile keeps track of all the data that is tracked throughout class through the heart monitor you wear. The data also appears on the screens in the studio throughout the class. You always have the option to hide the data during class, if preferred.

The class flew by for me. The energy, the music and the workout were a good combo for me. The only challenge I had was trying to translate the data on the bike to the RPM and watts I am accustomed to at my gym. I may have been on a very forgiving bike but often felt the instructor’s guidance on power numbers were not as challenging as I liked. I found I was constantly adjusting or adding power throughout the ride. One thing I did like was the 5 minute arms workout in the middle of the class. Initially the 6lb weights sounded light but given the length and the workout, it ended up being a good challenge towards the end.

As someone who normally does not go to cycling studios, I made a mental note to only attend early classes or classes that would not be filled to capacity. The bikes are fairly close to each other so it is very possible that you would be sweating and breathing on your neighbor! Just a small note but one worth mentioning given my sensitivity to being too close to people when I am sweaty and smelly!

Workout Scale:

Cardio: 4/5

Core: 2/5

Legs: 3/5

Arms: 1/5