Wednesday, July 19, 2017

60-Minute Spinning Workout

"Wanna go for a bike ride?" My kids ask me this all the time. So do the members at my gym—I haven't been teaching Spinning lately. My schedule changed, and it forced me to hand over my class. Sad, because Spinning class is always a good time (and a good workout) and I've been missing it. I did fill in a few weeks ago and, felt good to be back in the saddle.

A post shared by Tara (@adailydoseoffit) on

I thought it would be fun to share that cycling workout with you.

First and foremost, if cycling workouts are new to you, I highly suggest you schedule some time with a certified cycling instructor. You'll want expert instruction on bike setup and safety. If and when you're clear on all of that, you'll be ready to pedal. Spinning workouts are highly adaptable to a variety of fitness levels, but:

Exercise at your own pace at all times. I am a certified cycling instructor, but I don't know your specific fitness challenges, so I can't say for sure whether or not this ride is for you. Proceed accordingly, honoring you body the entire way through to prevent serious injury.

Let's refresh on a few cycling terms.

Working flat: Find this by adding a gear or two to the bike when you're pedaling easily. You'll feel a slight tug on your pedal, however you won't feel like you're going up a hill. It will bring your heart rate up slightly. This is also where you might recover from heavier climbs.

Sprints: Give it everything you've got! However, you must stay in control of the bike.

Standing flat: Exactly what it sounds like. Stand up, keeping your hips over the pedals. Your glutes might tap the very end of your saddle.

Climb: Whether moderate or heavy, seated or standing, this is where you pile on the resistance accordingly. RPMs will slow down. Heart rate will increase.

RPMs: Some bikes have a computer system with this information built in. The following ride assumes that your bike does. If you do not have a computer, tune into the hill, flat or sprint and ride accordingly and consistently from one hill, flat or spring to another.

Let's talk about heart rate for a second.

I speak very generally about heart rate throughout this ride. I don't know if you have a heart rate monitor, or if you know your max heart rate. Truth is, you can still get a great ride without that information. You will need to stay in tune with your rate of perceived exertion. Or, how hard you are working. And, as always, you can pull back if the intensity gets to be too much.

Here's the ride:

spinning, cycling, bike riding, cardio, workout, kaiser, group fitness
Some other Spinning posts you might be interested in:

Indoor Cycling Playlist with Music from the 80's
Spinning Playlist with Rolling Hills
45-Minute Spinning Playlist
Should you buy Spinning shoes?
8 Tips for Taking Your First Spinning Class
How to Make the Most of Your Time In Spinning Class
How to Stretch After Spinning
Spinning During Pregnancy: How to Ride Safely When You Are Expecting

Question: Are you a fan of Spinning classes? Why or why not?

Monday, July 17, 2017

How to Stop Hating Mondays: Make them your healthy restart.

In case you haven't noticed, today is Monday. If it's your favorite day of the week, kudos to you. But for most of us, Mondays stink so bad. We love to hate them because fresh off the weekend, we loathe going back to work. Or going back into the weekly routine. So today, let's talk about Mondays. Because not all Mondays have to be bad. Instead of hating them, make Mondays your healthy restart days.

mental health, monday, planning, self help
1) Get everything ready for Monday morning. 
Take a little time on Sunday night to get ready for your Monday morning routine. Pick an outfit, pack your bags, have your shower towel ready to go. Basically, do everything you can to make sure your morning routine goes as smoothly as possible. Stress less at home, leave all that for the office (because you can't always control the stressful situations that come at you while you work).

2) Make sure you eat a great breakfast. 
Don't start your day on an empty tank. And don't set yourself up for #hangry. If breakfast isn't your thing, if "eating that early makes you nauseous," maybe ask yourself if you're eating the right thing. And the whole "but I'm not hungry that early" excuse...eating is not about fulfilling hunger. It's about giving your body what it needs to function. So start your Monday with a full tank so you don't reach empty from the get-go.

3) Accept your Monday for what it is. 
Monday comes every single week. You know you have to go back to work, or back to whatever routine your Monday brings. So give up the fight! Let it come. Let it happen. Accept it for what it is, and conquer it with all that you've got.

4) Schedule a Monday night workout.
Get those feel-good endorphins! Most importantly, get Monday out of your system so you can spend the rest of your evening feeling great. And, you know, workouts can be good for relieving stress. So take the day out on your weights, the treadmill or whatever it is you like to do for exercise.

5) Come up with a Monday treat. 
Maybe it's a pre-workout coffee...or maybe you add the whipped cream to that mocha. Maybe it's a certain on-the-go breakfast or a standing lunch date. Or maybe you spend five minutes looking for a new desktop image for your computer, something that will motivate you for the rest of the week. Whatever it is, do it every Monday...and only on Monday. It'll give you something positive to look forward to.

Bottom line, Mondays can suck so bad. But a quick attitude check and some changes to your routine can help you stop hating Mondays. Think of them as your healthy restart days. Here before you is a new week, so let Monday launch you into it. There will be crap to deal with. There will be snafus. But, use the day for what it is: A fresh start to a new week.

Question: How do you feel about Mondays? What do you do to make them work for (not against) you?

Wednesday, July 12, 2017

I'm going to IDEA World and BlogFest!

In exactly one week, I will be traveling to Las Vegas to attend the 2017 IDEA World Fitness Convention. I went in 2015 and had the time of my life, so I absolutely cannot wait to return. I will also be popping into BlogFest, which is a special portion of the conference dedicated to fitness bloggers. Guys, I'm bouncing out of my seat right now because I simply cannot wait. To hold me over, I decided to put together this list of things I am looking forward to:

1) Vegas, baby!
This girl has never been to Las Vegas. I'll be in a convention hall most of the time, but my evenings will be open for exploring Sin City. Two of my clients will be in town at the same time, and they promise to show me some must-see things: Zipline on Fremont Street? Sounds fun. Bellagio fountains? Gotta see it.

2) Dinner with the Momentum Jewelry Crew
I am sharing a hotel room with Amy, Tam and Jill. I adore all of these people from afar, and can't wait to see them in person again...we met at IDEA in 2015 (see above). We'll be joining a few other Momentum Jewelry ambassadors for dinner on Wednesday night, and that sounds like the perfect way to kick off the weekend.

3) Energetic and Educational Sessions
As a personal trainer and group fitness instructor, I have to fulfill a certain amount of continuing education credits to maintain my certifications. There is absolutely no better way to do just that then at a fitness convention—at THIS fitness convention, to be specific. There are hundreds of sessions available, which makes it very hard to pick your schedule. Here are a few that I've chosen, that I am really looking forward to:

• The G2S Workout (Ground-to-standing drills.)
• Barre Choreography Overload (Because I teach two classes a week.)
• Schwinn Cycling: To Breathless and Back (Spinning inspiration is a must.)
• Run, Injury Free! Understanding Impact Forces (Because I run, and run a running store.)
• Indo-Row: The Perfect Calorie Burn (Love me some row machine.)

4) Kick it With Kaisa
You guys. Are you following @KaisaFit on Instagram? She is amazing. And I get to attend her workout at IDEA. To say that I am pumped for this is an understatement. It literally might be what I am most excited for, and I will totally fangirl for a picture with her. 

5) Brands, brands and more brands!
The expo hall at IDEA is crazy. So much to see, do and sample that your head just spins. I've been looking at the list of attendees and have a few must-hits:

• ACE Fitness (Obviously.)
• Beachbody (Why can't I get hard copies of PiYo Live formats anymore?)
• doTerra (Lemme smell all the oils, please.)
• Hedstrom Fitness (Love their Surge and Kamagon ball.)
• Keiser (I teach on Keiser bikes.)
• La Colombe Coffee Roasters (Obsessed.)
• MINDBODY Online (We might use their software, so I need info.)
• NOW (Foods? Not sure if it's them or not...)
• Prana (Love their clothes.)
• Trigger Point (We carry their products. Wanna see the new vibrating roller...)

And now it's time to pack.

Question: Are you going to IDEA World and/or BlogFest? What's something I should do in Vegas?

Wednesday, July 5, 2017

Do Anywhere HIIT Workout

Going on vacation? Daily schedule keeping you out of the gym? Life happens. There's no stopping it. But don't let it stop your fitness routine. If you can't get to the gym, or if you're away from home, focus on the one piece of fitness equipment you'll always have access to—your body.

Bodyweight workouts can be extremely effective if you take them seriously. Push and you'll feel it, I promise. Additionally, HIIT workouts raise intensity levels to a point that could leave you dripping with sweat. Best part? Your bodyweight and the HIIT concept fuse together in a way that's highly adaptable.

Test my theory with the following do anywhere HIIT workout.

high intensity interval training, hiit, athleta, fitness, workout, exercise
If you are new to high intensity interval training, please check with your doctor before proceeding. Always respect your body! I am an ACE-certified fitness professional, but I don't know what your individual needs are. Promise me you'll honor and respect your body at all times.

INSTRUCTIONS: This do anywhere HIIT workout has three small circuits. Do each circuit three times, and do each exercise for (:30). Rest for (:15) in between each exercise, and take a minute or two between each circuit. Of course, you'll need to warm up before you begin. Light running or walking should be fine, or use the cardio machine of your choice. Have water ready, you'll need it! The entire workout should take you 45 minutes at the most. Less if you're really pushing it.

fitness, exercise, workout, bodyweight exercises, high intensity interval training
Let's break it down:

Circuit #1

workout, exercise, high intensity interval training, bodyweight exercise
1) Clap Squat
Squat, then come up and clap underneath your right knee. Repeat, left leg. Continue alternating, moving as quickly as you can.

workout, exercise, high intensity interval training, bodyweight exercise
2) Kick Through Start in a high plank position, step up into a right-leg lunge, then kick your left leg through. Step back into the high plank and repeat to the other side.

workout, exercise, high intensity interval training, bodyweight exercise
3) Pike Up Press your lower back into the grass, then lift your arms and legs up above your stomach. Repeat, bending the knees if it irritates your lower back.

Circuit #2

workout, exercise, high intensity interval training, bodyweight exercise
1) Burpees 
Skip the pushup and jump, focusing instead on speed and consistency.

workout, exercise, high intensity interval training, bodyweight exercise
2) Down Ups
Start in high plank and make your way down to elbow plank and back again, alternating your starting arm each time. Try not to let the hips rotate!

workout, exercise, high intensity interval training, bodyweight exercise
3) Punch Squats
Put some force into this one! Squat, come up into a punch over your knee, squat again, then hop your feet together. Repeat on the other side.

Circuit #3

workout, exercise, high intensity interval training, bodyweight exercise
1) Push-up to Lunge 
As you come up out of your pushup, bring your left leg forward into a low lunge, then step up and together, reverse and repeat on the right side.

workout, exercise, high intensity interval training, bodyweight exercise
2) Superman with Lat Pull 
Lift up, pull back, lower down and repeat! If this move is too intense for your lower back, remove the lat pull.

workout, exercise, high intensity interval training, bodyweight exercise
3) High Knees Keep those elbows bent to 90 degrees and lift those knees up to your hands! Make it fast! Keep it consistent!

Questions? Reach out: tara (at) adailydoseoffit (dot) com!

Question: What's your go-to workout when you can't get to the gym? Something at home? Got a bodyweight circuit? Tell me about it!


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