Get More from Group Exercise Classes

Group exercise classes come with a long list of benefits- a consistent class schedule, a safe and effectively designed routine, accessible to most gym members, and an opportunity to spend quality time with friends just to name a few.

I couldn't help but notice since New Year', group exercise classes at my gym have been filled to the brim.  As a former group exercise instructor, this warms my heart as I've seen many transformations (inner and outer) take place and friendships develop in group classes.

Whether you're new or old to group exercise classes here are five insider tricks to getting even more from your group exercise classes.

Don't follow the crowd:  While everyone in the class may be asked to perform the same movement, you're not all on the same fitness level.  If there is one downfall about group exercise classes, the pressure to "keep up" with your peers is it.  Just because the woman next to you is able to push the pace or perform perfect push-ups, doesn't mean you have to as well.  The same holds true on the opposite end of the spectrum.  Maybe you are the girl who can do perfect push ups on her toes but the instructor has recommended performing them on your knees.  Keep in mind, instructors have to teach what suits the majority of the class, and that may or may not include you.  Whatever the situation, stay focused on what you can do well and build from there.

Come early or stay late:  If you're new, have questions and/or are curious about modifications come early or stay a few minutes late to pick your instructors brain.  When you're in the middle of teaching a 20+ person class it can be hard to give personal recommendations without singling a member out.  Don't be afraid to ask for a quick form check or regression/progression if needed before/after class.

Find out what other classes your favorite instructor teaches: If/when you find a favorite instructor, ask him/her if they offer any additional classes.  More often than not, group exercise instructors teach multiple classes at the gym. If they don't mind, ask them to contact you if they're substitute teaching for another class or adding additional classes to their roster. You just might find yourself expanding your horizons in a new class with the same instructor you love.

Find a buddy: Just like any other workout outside of group exercise, everything is more fun with a friend.  But fun factor aside, friends can also help hold you accountable to your exercise routine, especially when that friend is Susan, who you just met but always on time to class and gives it her all.  Don't be afraid to introduce yourself to veterans of the class and swap emails or phone numbers, to help keep you honest.  

Look at the big picture: Many group exercise programs are structured to offer both cardio and strength based classes at similar times everyday of the week to help you included both aspects into your routine.  For example there may be cardio kickbox class at 9 am on Monday, Wednesday and Friday while at the same time on Tuesday and Thursday a dumbbell strength class is offered.   If you enjoy group exercise classes and are able to visit the gym at a similar time each day, this may be a great way to get in both cardiovascular and strength workouts.

Your turn:  Do you attend group exercise classes on a regular basis?

How To: The Turkish Get-Up

It never fails, every time I practice Turkish get-ups in the gym, someone always gives me a, "what in the hell are you doing?" look.

To the unfamiliar eye, a Turkish get-up or TGU can look a little awkward, but when done correctly, this functional, full body movement has many benefits.  As Brandon Hetzler from Strong First points out, the long list of perks include:

• Promotes cross lateralization (getting right brain to work with left side)
• Promotes upper body stability
• Promotes lower body stability
• Promotes reflexive stability of the trunk and extremities
• Ties the right arm to the left leg, and left arm to the right leg
• Gets the upper extremities working reciprocally (legs too)
• Stimulates the vestibular system (1 of the 3 senses that contribute to balance)
• Stimulates the visual system (the second of 3 senses that contribute to balance)
• Stimulates the proprioception system (3rd oft he 3 systems that contribute to balance)
• Promotes spatial awareness
• Develops a front/back weight shift
• Develops upper body strength, trunks strength, and hip strength

That's a pretty impressive list of benefits for just one movement but it's not easily executed.  

While there are a few different styles of TGUs and a spectrum of ways as how how to include them into your routine (including but not limited to: assessment, warm-up, corrective work, strength gains focused,  finishers, etc) I'd encourage you to master a body weight or light weight dumbbell/kettlebell before progression to more advanced versions like heavier kettelebells or barbells.  

I've broken the Turkish Get-up into 7 segments as follows: 

1. Lay face up, on the ground.  Rolling over to grab the kettlebell, push it up so it's directly above your right shoulder.  Bring your right knee up so your foot is flat on the ground.  Place your left arm and leg at about 45 degrees out away from your body.  
2. Pushing through the heel of your right leg and left arm raise up to your elbow.  Be sure to keep the kettlebell (or fist if your practicing with body weight only) directly above your shoulder with your eyes on it the entire movement.  
3. From the elbow, press up onto your palm
4. Press your hips to the ceiling in to a three point bridge. Keep the kettlebell in line with your shoulder and wrist.  
5. Swing your left leg back though behind you, and place your knee on the floor
6. Press up off your left hand into a half kneeling position
7. Again, keeping the KB directly above your wrist and shoulder, come to standing.  
8. To finish the movement, follow the steps back through in reverse order.

Important tips to remember: 

• Begin with a body weight get-up first.  If it help to replicate the proper positioning of a weight, place a shoe on top of your knuckles and try to keep it in place the entire movement.  
• Keep your shudders packed (shoulders down, away from your ears, and shoulder blade flat)
• Keep your wrist in a nice straight line with your knuckles.  (see photo below)
• If your struggling, don't get frustrated.  This is a complex, difficult move to perform correctly.  Spend a 5-10 minutes practicing 3-4 times a week and you'll see improvement.  

Proper wrist position for a Turkish get-up

Your turn:  Have you tried a Turkish get-up?  

Fit Football

The weather is starting to turn a little cooler here.  I'm pulling out the sweatshirts, crockpot and pumpkin scented candles!  Fall is my favorite time of year!  

Fall also happens to be my husband's favorite time of year as well but for very different reasons.  Can you guess why he loves fall? Yes, football.  Football all day, all weekend.  I love football too but not like he does and since I know I'm going to be stuck watching some football games I really could care less about I decided to turn it into a workout!  

Look, you're gonna watch the game either way right?  So why not put on some tennis shoes and be a little bit more fit afterwards?  

Here's how it works... when you see a play from the list below perform the corresponding exercise moves.   

I'll be honest, my football lovin' hubby too a look at this and said, "That would be a lot of squats."  I told him my readers were up for the challenge!  

Your turn... do you like to watch football?  Favorite team?

Back to School Body Shape Up

I'm so sorry you guys!  I'm not ignoring you, I promise.

I've had many requests for more workouts so I came up with this little ditty that combines some of my favorite cardio moves.  It's quick, equipment free and I even made a video to show you how I do them!  Wait whaaaatttt???  A video?  Yes,  a video.  I was feeling fancy I guess.

Anyways, it's August, which means back to school time for a lot of you and I know it can mean a change in routine.  Don't let that change in routine keep you from working out- I did this in my living room for heaven's sake!

Here is how it works..... (click on it to make it bigger)

And here I am performing the moves (please excuse the tattoo flashing)

It's very serious stuff isn't it?  :)

Just a few tips....super burpees- your chest goes all the way to the ground and I'd recommend switching your lead leg on the wall climbs.  Other then that have fun!  

*Remember if you choose to do this workout you do so at your own risk.  

Your turn: What's your favorite cardio move?  

Pre/Post Natal Exercise: Q & A With An OB Nurse

I have a special post for you today!  

Being a member and employee for the last three years at my local YMCA has allowed me to develop many new relationships.  One of those relationships started a few years ago when I took an afternoon kickbox class.  The instructor was intense and I liked it.  I continued to take her class as my schedule allowed.  When I became pregnant she informed me that she also taught the pre-natal exercise class.  True to her form, she was intense even in her pre-natal class and true to my form, I still liked it.  

Um yea, a year later and it's still a problem.  I say "no thanks" to jumping jacks.  

Turns out that instructor, Mendy has been an OB nurse for 15 years. She has taught group exercises classes at the Y for almost 15 years and has been certified to teach prenatal classes for about 13 years. And she's a mom of two adorable girls.  She knows her stuff.  

As a gal in her thirties, I have a lot of friends in the "family building business" as I like to call it.  Most of my friends are either thinking of getting pregnant, pregnant or just had a baby so I thought I'd take the opportunity to pick Mendy's amazingly knowledgeable brain about pre and postnatal exercise.  Here is what she had to say: (remember, always consult your doctor before starting a new exercise routine, especially when pregnant.)

Q: As a pre-natal/postpartum exercise instructor I'm guessing you think exercising while pregnant is pretty important, yes?

A: As both an OB nurse and an aerobic instructor I feel exercise during pregnancy is so important. ACOG (American congress of obstetricians and gynecologists) thinks so also. They have guidelines set for pregnant moms for exercising. There are so many benefits ranging from the health of the mother to the health of the baby. My favorites are: you gain less weight, less fat, have faster labors, faster pushing times, less tearing, get back to your pre-pregnant weight faster, less aches and pains, better self esteem, less chance for gestational diabetes, better sleep and more energy.

SOLD! 

Q:It appears to me that OB's are loosening the belt when it comes to pregnant women exercising. Are there general guidelines moms-to-be should follow?  What's your take on it?

A: The old rule for exercising during pregnancy was to keep your heart rate below 140 and to exercise 3-4 days a week. Now it is 6-7 days a week and no heart rate guideline. You monitor your workout with the talk test. Be able to say 3-5 words at a time. IF you can carry on a whole conversation, you can pick up the pace a bit. Other guidelines: don't do activities that have a high risk of falling like horseback riding, skating, etc. Keep well hydrated, stop if you feel faint, dizzy, bleeding or leaking of fluid. Make sure you get your doctor's or midwives permission before starting an exercise program.

As Mendy told me the first pre-natal class, "You can still work hard.  If you want to go take a walk in the park you don't need me for that."  I'm not joking.  Of course my definition of "intense" decreased as I progressed into the pregnancy.  

If only I could still use this excuse...

 Q: I know from first hand experience that your pre-natal class is not easy.  How would you recommend pregnant women monitor their intensity and at what level should they aim to work at?

A: See above for intensity monitoring. In my class, I push participants to get out of the box of thinking pregnancy is a delicate state. We are women! We are strong! If your pregnancy is really hard and some other physical condition or current pregnancy condition has limited you to walking, that is ok. You can do that on your own and don't need me. That is why I push people a bit more in class. It's ok to sweat during pregnancy. When you exercise, your baby exercises! Annie, I knew what you were capable of and so I pushed you more than most people. But as the pregnancy goes on, I let up. I have been there before, twice. I know that some days are harder than others. The most important thing is that you listen to your body.

Q:What are, if any the no-no's for expectant mothers when exercising? Any signs or symptoms women should keep an eye out for when participating in activity?

A: The guidelines discussed above also covered the no-nos. Things to remember: if you did it before pregnancy, most likely it's ok to continue. Things like running, spinning, lifting are good as long as you listen to your body. Keep in mind, you might need to decrease your intensity, speed, step height or weights as the pregnancy progresses. The other official guideline is to not do exercises flat on your back after the first trimester. I personally feel it's ok until about 20 weeks or until your body tells you its time to turn, but officially, it's not after the first trimester.

Q:I know a lot of women (myself included) are so eager to get back to exercising after giving birth but OB's often suggest waiting until they are cleared at their postpartum check up.  What's magic about 6 weeks? What are the risks women take by jumping the gun and exercising too soon?  Are there activities women can safely perform until they are cleared by their doctor?

A: 6 weeks is usually when women have their postpartum check and that is why they say wait. There is no hurt in starting early as long as you listen to your body and start slow and gradually work your way up. I tell people walking is great. Start walking on day 1 around your hospital room and floor. Each day, walk a little longer and a little farther. Activity increases blood flow which helps things to heal faster. It can also decrease the risk of blood clots and other complications that can arise with inactivity. 

If you delivery vaginally, give yourself 2 weeks. Be sure to do your Kegal exercises and can hold it for 10 seconds, 10 times. This will make the pelvic pressure that most women feel after delivery, better. You can safely walk, push the stroller, elliptical, bike when its comfortable, etc. Just gradually incresase your time and distance and speed.

Q: In class you've shared with me some techniques for preventing and improving diastasis recti.  Can you explain what that is and any tips for prevention/improving this? 

A: Your abs can split during pregnancy or during labor. After a week, if you look down while trying to do a sit up and you see a long bulge in the middle of your abdomen, then your abdominals are probably split. This is from hormones and the pressure of the baby on your midsection. 

To decrease the split, lie on the ground with your knees bent. 

Inhale and as your exhale forcefully, suck in your abs like you are zipping up a tight pair of jeans. 

As you do that, literally push the muscles together. Put your hands on each side of the belly button, and push the skin and muscles together while you exhale. 

That's one repetition. Do about 20-30 reps in the morning and at night or anytime. You should start noticing a difference within a week. Until the abs go back together, you should avoid regular crunches or oblique work. 

You will be back to your old abs within no time. Oh wait, does that always happen? I guess I have to stop eating cookie dough for that to happen.  

Isn't she great?  If you're in the Des Moines area and expecting you can get more information about Mendy's pre-natal class at the YMCA Healthy Living Center here.  

Your turn: Did you, or are you exercising while pregnant? What was your favorite activity?