Humptastic Day & Day 18 of 30 DOT

30 Days of Thanks....

Day Eighteen: Good Music

I am all about the music; music in the car, music while at work (thanks Pandora), music through the Bose at home, music on my run, and usually the music at the gym. One of my favorite parts about BODYPUMP class is the upbeat music. A lot of the music are dance remixes of older songs and I just love it. It sure makes an hour of pumping iron go fast, and I am thankful for that! Plus, Good music leaves me in a super happy mood! How about you?

Here's one of my new FAVORITE songs....





On that note, I went to BODYPUMP class last night. I really really really try to go once a week, but with my cold last week, it's been probably 2 weeks since my last confession, I mean BODYPUMP class. Sooooo, I am afraid of how sore I am going to be today.

Before heading to BP, I had enough time to get in 2 good miles on the treadmill. I always try to run a mile or so before class, depending on when I get to the gym. But today, for some reason, I had enough time to get in two "speedier" miles. In fact, the run was going so well, that I almost canned BP class to see how far my legs would take me. I haven't done more than 6 miles since early October. I quickly reminded myself that it's been too long since my last BP class that I NEEDED to go. I HAD to go.

Sidebar .... Has anyone ever tried zipfizz before? A friend at the gym had me try it today during BP class. I drank the entire 20 oz. during class and by the time I left (an hour later) I was quite shaky but feeling like I could run a marathon. *note* I have never run a marathon before. It's supposed to give you energy for 4-6 hours and it sure as heck did... left me lying awake listening to my heart beat, last night. Have you ever tried it before? I don't know if I will ever try it again... not at 430pm.... maybe for a long run in the morning, or something...

How was your hump day?!

Bodypump Basics

I have been going to BODYPUMP class for a little over a year. I have gotten into a pretty good routine that has allowed me to go at least once a week, sometimes once every 5 days or so.



Facts about BODYPUMP:
(taken from Les Mills BODYPUMP Website)

• 60 minute barbell class that strengthens the entire body.
• includes squats, presses, lunges, lifts, and curls.
• every workout is choreographed with upbeat music. There is a new workout every 3 months.
• class is designed to improve strength and endurance in the major muscle groups, and burning calories - up to 600 calories per class for fat loss.
• improves bone density.

Our BODYPUMP Classes:

• We have some great instructors that really make the class fun.
• Every session starts with a warmup, working all muscles. Then each song throughout the class works a different muscle group, quads, hamstrings, glutes, triceps, biceps, shoulders, etc.
• At the end of every class, it slows down with some ab/core work and planks, which sometimes includes walking and rocking planks.

Things I have noticed:

• This class has been a fun way for me to corporate strength training (and more endurance) into my workout routine.
• Being a runner, swimmer, and biker, I thought I was working many different muscles across these disciplines - but have realized that my legs (particularly quads/hamstrings), glutes, and hip flexors are still my "weakest link". If I go more than a week without taking this class, I find my hamstrings, glutes, and sometimes groin muscles to be extremely sore after a workout - mostly from the lunges and squats.
• By incorporating this into my workout routine, I have noticed huge dividends in my running and biking. I have been able to run pain free (for the most part) for the past 6 months at least, by strengthening all of these muscles!
• The music is usually pretty cool and the time flies by super fast!

Tips for Newbies:

• Start out with minimal weights. I would even advise with some of the routines to just focus on doing them without weights, as your body may not be used to them (such as squats and lunges).
• If you start taking a BODYPUMP class, try to get into a routine of going once a week. I find that this works best for me. Before increasing the amount of weight you put on your barbell, I think it would be more beneficial to try and go more often, but remember to rest between workouts. I would love to be able to go every 4 or 5 days if I could plan it into my schedule better. (LesMills recommends no more than 2-3 times per week.)
• In addition to starting out with minimal weights, don't try and be "That Guy". You know, the guy that lifts daily, sometimes twice a day and then decides to take BODYPUMP class and use more weight than any regular in the class. This class is different from regular weight lifting and trainers have commented how it is more challenging than P90X.
• If you can't keep up with the reps through the 3-5 minute song, then you have TOO much weight.
• If you can't lift the weights appropriately, then you have too much weight. Example - if you are rocking your body or swinging your arms while doing bicep curls, you have too much weight.
• Posture and doing each routine accurately is very important. Anytime you stray away from this, you are putting yourself in a position where you might injure yourself. The instructors are very good about reminding you of where your elbows need to be when doing bicep curls, how your wrists should be locked when doing shoulder presses, and where your knees should be when doing squats, etc.
• Talking through the entire class with your friend or texting between routines is highly frowned upon. This is more a personal note of mine, but I know that it not only irritates others taking the class but the instructor as well. If you can carry on a conversation the entire time you are doing walking lunges and then between routines, you probably aren't working hard enough or don't have enough weight - just my personal opinion.

Have you ever tried a BODYPUMP class?
Do you like it?
What kind of strength training routine do you do?

(Note: I am not a personal trainer and I am not trained to teach BODYPUMP class. This post consists mostly of my personal opinions)

Running again...

After an extremely busy workday, I couldn't think of a better way to blow off steam than by hitting up BodyPump class at the Y. Yeah, it was one of those days. To make things interesting, I increased my weights on the barbell and pushed myself hard on all lifts, squats, and lunges. I love that class and highly recommend it to anyone who's gym offers a similar class!



Asside from BP, I am back in the running world again! Slowly but surely. I think the combination of doing the PT exercises a few times a week, incorporating BP into my schedule once or twice a week, and keeping up with my biking and swimming, my legs are getting stronger!

I have run 5 times since my PT session a few weeks ago. These runs have been very short and very slow, ranging from 1 mile to 3 miles. All runs have been on a treadmill with a 1% increase, wearing my orthotics. I'm just not ready to push myself too hard... too fast. But, I am truely grateful that I am able to do some running, even if it is slow ... and I will continue to pay no attention what-so-ever to the finish time....

baby steps...

baby steps...