Fitness Class Reviews.

What makes a really good fitness class?

I had the opportunity to visit a community centre in Worthington, Ohio this week to take a few fitness classes. I did 4 classes: Muscle Mix, and 3 Zumba® workouts. Each class had a different instructor. Here are my thoughts about each class:

Muscle Mix - Tina

I was totally new to the place and the instructor did not offer help with set up. There seemed to be quite a bit too, as some participants already had a step, a Bosu, a pair of light and heavy weights and a mat (turned out these were tucked away, so I only found the equipment after someone came in late and headed for the cabinet to get set up). It struck me that the instructor didn't even notice that I had only found a Bosu and nothing else -- hmmm. The workout was fine, technically, if a bit old-school. Good warm up, and all components of the class were there... but considering the amount of equipment, there was a lot of single-joint action (i.e. bicep curls) without engaging any other training techniques. I admit, I hopped up on the bosu for most of the stationary curls and lifts, just to get some core training in as well. What the heck, it was right in front of me! The instructor was using positive words and motivating language, but was somehow only moderately engaging. What was lacking was sincerity. "Good job" doesn't mean much when she is not actually looking at anyone! I couldn't help but notice that, while she performed all the exercises and all the reps, she didn't appear to be in all that great shape herself. I admit I was sore over the next few days -- I'll blame that on the workout being 'different' enough to shock my muscles. Overall, a bit disappointing, mostly because the description on the handout did not match the experience in the class.

Zumba® with Vicki

Fabulous, inspiring workout! Vicki has the personality, the energy

and the technique all rolled into one. Not only did she interact during class, she even greeted me in the change room when she

noticed the Zumba® logo on my workout gear. In class, she used some great techniques to create feelings of success. She noticed one student (okay, it was me) doing the Samba move quite well, and invited me to the front of the class with her for a few moments during the song. What fun! Later, she mentioned a song and asked, "who loves this one?" and then invited a few participants to come up to the front row to do the song with her. Excellent way to engage the class! Everyone was jazzed, the room was packed. I was so taken with her class, that I "tweeted" about it when I got home. Thanks Vicki -- I might just try some of your fabulous interactive techniques next time I teach!

Zumba® with Sharon

Good workout, fun class! I was initially disappointed that Vicki was not teaching, as she was listed on the schedule, but I guess she needed a sub for some reason. But I was not disappointed once we got started! Sharon has the most amazing hips. Couldn't keep my eyes off her booty... probably shouldn't admit that, but it's true. (Okay, in part, that was because she only used the face the mirror teaching style... I'd love her to turn around and face the group, so we can see her smile too!) Her choreography was simple but challenging enough to be super fun and a fab workout. The hardest part for me was following the steps when she used a song that I have used in my classes! I naturally wanted to do my next move, and of course her moves were different... and great! Loved the challenge and the perspective. Stole a great combo from her for "Jump in the Line" so anyone who does class with me in the next few weeks can try out Sharon's fun choreo!

Oh, and as an aside, I met a nice young lady named Erica who was wearing these cool things on her feet during class -- and I noticed she wore them home too. They are the next best thing to bare feet, apparently, for those who like to go barefoot and still be served in a restaurant!

Zumba with Laura?

Her words were right, but posture, tone of voice and energy were soooooo not there. Her words said "Hi, how are y'all doing?" but her shoulders were slumped and there was no eye contact. Her moves were the same; she kind of 'phoned them in'. I couldn't follow her hip circle combos because I didn't really know what she was trying to do. Same with the arms; they were kinda up there doing something, but not sharp or defined. Just smile, hon, it would have helped... and maybe a snack a before class, or some caffeine? The solution for me was to see what she was kinda-sorta doing and make a decision to define the arms or the move in a way that made sense to me, and gave me the workout I was after. It worked. I still enjoyed the music and the basics of the choreography (which was really quite good -- it was only the execution that was lacking). After class, a regular participant came up to me and said "I just want to tell you how much I enjoyed watching your energy, rhythm, and excitement during the class. You really inspired me!" -- hmmmm. Too bad some of that didn't rub of on Laura, or Lori, or Lauren... sorry, I didn't catch the name!

Tell me what you like/don't like about your next fitness class!

We'll talk soon!

Random acts of Kindness

One day, several months ago, after dropping the kids off to school, my husband returned home with some Tim Horton's coffee. Not entirely unusual. What was odd was the rather shocked but pleased look on his face. "The dude in front of me in the drive-thru paid for our coffee!"

"Huh?" I was very confused!

Totally random act of kindness? Well, turns out he also left his business card, so purists on the subject of charity would argue that since the fellow took credit for it, the act became more of a public relations gesture than a true random act of kindness. Still, I think he gets points! It certainly left my husband with a positive feeling, and we both enjoyed telling the story.

Just before Christmas, the kids and I decided to pay-it-forward. When we got to the drive up window, I asked to pay for the next fellow's order too. I had heard it go through in the loudspeaker behind us, so I knew I wasn't springing for his entire office's coffee run! (We're new at r-a-o-k, so we did play that a bit safe!) The attendant at the window was a bit perplexed but she took the money and smiled. Then we took off giggling... we didn't wait to see the reaction (even though we wanted to) and the kids kept an eye on the car that was behind us in line to be sure he didn't follow us to say thank you... or whatever! We skipped the business card and really had fun escaping detection, and then imagining how everyone might have reacted:

"What if he just got some really bad news and this helped him feel better?"

"Did you see the look on her face? How do you think she'll tell him?"

"That was fun!"

It was so exhilarating that I started to wonder whether the random-act-of-kindness purists would criticize us for boosting our own mood more than the recipient of our scheme. Nevertheless, it is an act of kindness I'll probaby repeat, because everyone is a winner. And if it made our day too, well, so be it!

Today in Walmart, my 7-year-old was recipient of a r-a-o-k! He'd been saving for a few weeks to earn a game that he had his eye on. I helped him with the math and it turned out he was a bit short. His choices: select a slightly cheaper game or wait a week to earn enough for the one in his hand. Well, a bystander overheard the deliberations and tucked a looney in my son's hand with a wink and a smile, "problem solved!" She took the "no credit" approach and quickly disappeared down an aisle before either of us came to our senses enough to be able to thank her. Perhaps she sensed that she also single handedly destroyed a mother's teachable moment! Nevertheless, the grin on my son's face was worth it, and he did learn a valuable lesson: "Gee mom, it's a good thing I'm cute!" (Okay, so that was not the lesson we were going for!)

So the point is, make someone's day. It feels great to be the recipient, but it feels just as good (perhaps even better) to be the one who aims the r-o-a-k and hits the mark. Win-win! Try it!

"Go on, make my day!"

~Clint Eastwood

We'll talk soon!

Family, friends and the Warm Fuzzies

I begin this post with a quote from my 7-year-old son, spoken to me with great sincerity on Christmas Eve, 2010.

"Mom, I don't mind if I don't get any presents. It's all about being together!"

Cameron, 7

Even though he had recently snooped under the tree, where several parcels with his name attached had already been placed, I don't doubt his sincerity! Those big brown eyes understood something: The holidays are a time for connecting.

There have been lots of great posts on Facebook this week that also speak to the importance of connecting with family and friends. Here is a great one:

"Happy New Year Friends and Family! I wish you health, happiness and peace. Hug your family tight, tell them how much you love them every day. Let your friends know how thankful you are to have them in your life ... as I am, that you are in mine! Thank you :-)"

- Faye Del Grande, Access Fitness

Holiday letters and cards still arrive in the mail with regularity (although not in the quantities they did in years past) and I always enjoy catching up with a family "brag rag" or getting a quick scribbled note on a simple card. It means someone included our family in their thoughts and wishes. That is "a good thing," as Martha Stewart would say.

So how do the "warm fuzzies" related here help your health? Well, there is a body of research that suggests that those who have a good network of friendships, enjoy a wide range of health benefits including:

• 22% greater life expectancy
• lower levels of a protein known to be associated with aggressive cancers
• tools to combat stress (friends to assist, provide information, materials and emotional support)
• less risk of cardiovascular problems, immune disorders, and the common cold!

So reach out, accept warm regards at face value, and enjoy connecting with friends and family. We are all victims of chronic busy lives, and wish we could 'be in touch' more often so if the holidays are the excuse (or the reason) to get in touch, then great! Embrace it, and celebrate every "warm fuzzy" sentiment that comes your way!

One final quote, from an old friend I hadn't heard from in years...

Holly days, icicle nights

Down-blanket snowfields beckoning for boots and giggles.

Steaming mugs, warming hearthfires, comfort and joy.

Wishing you a sparkling holiday season and a New Year overflowing with all you love best---

J. M., Ohio

Thank you! And Happy New Year!

We'll talk soon!

Holiday Indulgence: Raspberry "Truffles"

Holiday time is upon us and the treats and temptations are flying in faster than we can deflect them. We're out of our regular routine and already feeling guilty and stressed for spending too much, eating too much, falling off the fitness wagon... you name it. STOP!

Here is a treat you can enjoy with relatively little guilt. You'd never know that it is dense with nutrients, good fats and fibre, and contains very little refined sugar or dairy (just a dot of butter)... but I can't resist telling people once they have tasted them! Enjoy them in moderation, as you would any treat -- but do enjoy them, because the nutrient content and the excellent craving-busting taste is well worth the calories! The recipe is adapted from the Dao of Harmony Dawn Cooking by Nicola Lawrence. I've made it with quite a few of the substitutions listed below.

CHOCOLATE RASPBERRY TRUFFLES

In a small saucepan over medium low heat, stir until creamy:

1/2 cup chopped dates

1/4 cup water

Add, and stir until combined:

1/4 cup Almond Butter

2 tbsp Honey (or substitute maple syrup, agave nectar or rice syrup)

1 tbsp tahini

2 tbsp unsalted butter, melted

Remove from heat and add until well-combined and smooth:

1/2 tsp vanilla

1 tbsp pure raspberry jam

1/2 cup dutch cocoa powder, sifted

1 tbsp raspberry vodka (or substitute framboise fruit wine, or an orange flavoured liquour)

Refrigerate at least 4 hours, or overnight.

Place on a small plate or shallow bowl:

2 tbsp sifted cocoa

Roll mixture by hand into small balls, and roll in the cocoa. Refrigerate until serving.

This "Mock Truffle" has become a regular request at gatherings at our fitness club, and I am happy to fulfil the repeat requests! I usually double the recipe and pop some in the freezer to indulge in with family and friends.

Wishing you a healthy, happy, holiday!

We'll talk soon!

On the Wagon again with Cinnamon Chicken

Hi everyone!

It's good to be back to blogging! I won't make excuses for the gap in posts, and I won't bore you with the details of the "busy" that has been part of the reason for neglecting the blog. "Busy" seems to be a chronic syndrome that affects most of us these days! So let's nod our heads in agreement and understanding and move on!

We were chatting in Pilates class the other day about leg and foot cramps, and how to help alleviate this, especially during exercise. Here are a few tips:

1) Drink enough water before, during, and after your workout to avoid electrolyte loss, which can cause cramping.

2) Be sure to get the body warm before more vigorous activity. Try 10-15 minutes of walking, or light cardio to get the whole body warm. Doing this before gentler workouts is important too! Try it before hitting the mat for Yoga or Pilates and see how much your workout improves!

3) Consider, with guidance from your health care professional or nutritionist, whether you would benefit from magnesium, potassium and calcium supplements daily, especially before exercising.

Here is a recipe I found (adapted from Chatelaine Magazine) that my whole family loves (yes, even the kids, aged 7 and 12) and it includes sweet potatoes, which are a great source of potassium to help prevent cramping - among other fabulous benefits!

Cinnamon Chicken

Chicken cutlets (we do 3 boneless, skinless breasts, and cut each into 4 strips)

Shaker of cinnamon

Shaker of garlic salt

Vegetable oil (just a touch, for the pan)

1/2 Cup chicken or vegetable broth - homemade, from a box or can, even a cube will do!

3 Cups peeled cubed sweet potatoes (if you are crushed for time, use the prepared frozen cubes!)

A green onion for garnish, or some diced red onion is nice!

Sprinkle each chicken piece liberally with cinnamon and garlic salt. Heat up your non-stick pan and add a touch of oil. Cook chicken strips 3-4 minutes per side. Remove to a plate and cover loosely with foil.

Add the broth to the pan. Dump in the sweet potatoes. Reduce heat and simmer, covered, for about 10 minutes. Add the onion during the last minute. When just done, "rough-mash" the potatoes with your potato masher right in the pan, adding a bit more broth to obtain the texture you like.

Divide to plates, top with chicken! Serve with some steamed green beans or a salad to round out the meal and add some more colour.

Here is a great informational link to give you the total lowdown on the lowly sweet potato! What a powerful food! http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

Enjoy and we'll talk soon... really!

Temptation: Earn it, then burn it!

Here is a topic I've been mulling over for a while. It seems a good time to roll it out, now that the temptations of summer are upon us. Summer is a time for more social gatherings around the barbecue, lounging by dock or poolside with snacks and cold beverages, vacation time and a change of routine... you get the idea!

"Well, I've been so good... a little more [insert favourite tempting snack here] won't hurt"
"I can get back on track on Monday."
"I'll do an extra set in my workout and burn it off."

These phrases can become a mantra during the summer months if there is no plan to stay on track. Most of us will react to temptation by rationalizing, fasting, procrastinating or going crazy with a killer workout to make up for the calories taken in or activity missed.

Try taking both a proactive and a reactive approach. This will allow you to quell temptation, and better yet, to give into it on occasion and still keep your goals in reach.

Let's deal with the proactive approach first... this is the "Earn it" phase!
Plan ahead if you are likely to indulge at an event
- Offer to bring veggies, fruit, low fat snack items, and then be sure to partake of them!
- Enjoy regular healthy meals and snacks through the day
- Avoid starving yourself, you're likely to overindulge if you are ravenous when you see food!
- Drink lots of water before and during the event
- Pre-exercise before your outing (a quick walk, jog, fitness class or weight workout)
- Create a positive mindset. Decide how much temptation you've earned and stick to your guns!
- Keep active: play frisbee, swim or dance.
- Make active choices: a "walking tour" instead of a bus tour; nix the golf cart; take the stairs!

The "Burn it" phase comes when you are typically "reacting" to the guilt and negative feelings of derailing your healthy habits (even if only temporarily). When the party or holiday is over, it is time to burn what you earned! Keep your reactions positive and reasonable:
- Eat healthy nutritious meals and snacks; avoid fasting or crash diets!
- Drink even more water
- Get back into your exercise routine right away. Kick it up a bit, but don't overdo it!
- Keep track of your measurements, weight or nutrition log... what ever you are doing to keep yourself accountable. DO IT!

If you plan ahead a little bit, and use a combination of the proactive "earn it" approach along with a positively framed "burn it" phase after temptation strikes you will sail through the Summer with your goals and health intact.

Enjoy, and we'll talk soon!

Fitness in the Workplace, Part 2: The Challenges

Okay, we are going to continue with our interactive article here, so be prepared to participate. First, let’s define the physical demands of different work situations, and some of the challenges that are connected to the level of activity required.

Ready? Okay, stand up if your work environment requires to you sit at a desk for most of the work day. See the irony here? I knew you’d appreciate it! Join the standing gang if your career involves a lot of driving. In either case, you tend to be Sedentary at work. In a recent lecture on this topic, about 85% our sample group of about 130 business women responded by standing!

The main challenge associated with having a sedentary type of work is that there is too little activity during the day to keep the body strong, alert and healthy. Symptoms like poor circulation and muscle stiffness are common, and lack of caloric burn can make you feel dragged out and tired during the day!

If you are still seated, relax for a moment, and consider whether either of these statements ring true for you: “I am on feet all day at work,” or “my career involves repetitive activity like lifting, or working with my hands.” Examples of the latter would be a massage therapist, construction worker or chef. In our sample audience, there were far fewer people for whom these Active jobs were the standard situation.

Those with active jobs can suffer from muscle strain, imbalances of strength, and a feeling of exhaustion due to repetitive activity and overexertion. It is certainly possible to experience a combination of Active and Sedentary activity demands within one workplace, too, and the challenges associated with this can be a combination of the ones described.

Now that we have discovered whether your work requires you to be Active or Sedentary, or possibly a combination of both - and what challenges each of these can present, let’s move forward with some solutions!

Tips for the sedentary category:

1. Sit on a fitness ball instead of a chair. You’ll add caloric burn and work your core muscles! If a fitness ball is not practical in your workplace, try one of the flatter, air filled seat cushions designed for active sitting for a similar result.

2. Stand up while conversing on the telephone. Not only will you burn more calories, but with a hands-free device you’ll be more expressive when talking, and avoid the pain associated with “phone neck”.

3. Try working at a raised work surface like a kitchen island or a high drafting table. This will reduce the stiffness and pain associated with shortening of sitting muscles and increase circulation as well as upping that caloric burn! This is something I do in my home office for filing and sorting tasks.

4. Plan an active meeting for staff or with a client at the indoor track, around the block, or a treadmill meeting at your favourite fitness facility. A food and beverage manager I know conducts the pre-shift staff updates during a walk around the hotel grounds.

Tips for the active category:

1. Take breaks at regular intervals by setting an alarm for stretch/movement breaks. Or associate your break with a regularly occurring event at work. For example, do a 3 minute stretch break when the mail comes at 10:30 every morning; go for a walk for the first 15 minutes of lunch and at afternoon break.

2. Define your specific overuse challenges with the help of a health or fitness professional, and perform adequate stretching and strengthening activities to support those requirements.

Finally, planned activity (exercise for the purpose of exercise) is very important for both workplace categories. To stay healthy and productive we must make up for the down time of sedentary jobs - our bodies are simply not designed to be inactive. Planned workouts are essential to those with active jobs too, in order to support the body systems that are required to remain fit and injury free with the demands of your job!

Next time we will chat about the final challenge (that 4-letter word - TIME) and check out some workplace workouts that can work for you!

We’ll talk soon!

Coming Soon: Fitness in the Workplace, Part 3: Making Workouts work at work!