Shakes and Cakes - Tag Archive

A Review of CorePower Yoga

March 23rd, 2013 | Posted by Amy in Motivation | Work Outs - (0 Comments)

I discovered a new hobby that I am in love with- CorePower Yoga.

A month ago, I purchased a Groupon for an unlimited one month membership to CorePower Yoga. Probably one of the best Groupons I ever purchased!

Over the last year, I have been trying different types of yoga classes to improve my flexibility in hopes to run stronger. Mainly I had been going to small yoga classes at my gym- LifeTime Fitness. The classes were good but not very challenging and I wasn’t really seeing a lot of “improved flexibility.” Since going to CorePower classes I definitely felt improvements and changes in my body. My back muscles feel stronger and my hamstrings aren’t as tight.

Going to a yoga studio versus a yoga class at my local gym has totally changed my perception of yoga. Here are a few reasons why I prefer CorePower over a yoga class at the gym.

Pros to going to CorePower:

The instructors are certified and experts in yoga practices.
Instructors help guide you through the poses and offer adjustments to help correct your form.
There is a lot of focus on breathing and relaxation.
The yoga studio is built specifically for yoga and retain heat better.
CorePower offers a variety of classes for different levels.
Classes are more challenging and offer a larger variety of poses.
CorePower has a variety of different instructors with different teaching styles. You don’t get stuck with the same instructor all the time.
There is no judging.
CorePower is quieter with less chaos.
You sweat more!

If you haven’t tried yoga at a studio I highly recommend you give it a try. I’m going to be honest, it took me about 3-4 classes to really start feeling comfortable at class and now I can’t get enough.

Namaste!

Amy

core power, lifetime fitness, sweat, working out, yoga, yogi

Working Out with Shaun T.

September 17th, 2012 | Posted by Amy in Motivation | Work Outs - (0 Comments)

Last week a group of friends and I signed up for a class at Life Time Fitness to workout with the famous Shaun T.

For those of you who don’t know about Shaun he is a buff, crazy workout machine who invented the “Insanity” workout. Basically famous for making a workout video that went viral.

I had never done an Insanity workout before but I was definitely no stranger to intense workouts. I really didn’t know what to expect but I was excited to try something new. The gym was packed with about 250 people who signed up.

There was a stage at the front of the gym where Shaun and his assistant worked out. The music was loud and there were bright colored lights flickering and it felt like I was at a nigh club.

The workout started with a very fast pace high knees, jacks and Heisman moves. I loved it. Even though the gym was packed and I had little room to move I loved the high intense atmosphere and quick moves. Within a few minutes I was already sweating and dripping onto the floor.

There is really nothing special about the Insanity workout. The format is very similar to H.I.T.T- High Intensity Interval Training, where you preform a series of moves for about 30 seconds and then you repeat the series three or four times. I loved that you didn’t need to use any equipment and that most of the moves were basic and all used body weight.

I would definitely recommend checking out Insanity on DVD or check to see when EMPOWER! will be in your city and you can meet Shaun T. in person! Insanity can be a great winter workout when you can’t get outside.

I have no idea who those girls are but it sure is a great picture of Shaun T.!

-Amy

HIIT, insanity workout, lifetime fitness, shaun t, working out

Missing the Running Pain

September 4th, 2012 | Posted by Amy in Motivation | Work Outs - (0 Comments)

Yesterday I caught myself thinking about how good it feels to have sore legs. WHAT?!

While training for marathons I love/hate that absolute tired legs feeling. WHY?!

Probably because I am crazy.

There is something about pushing your body to the fullest and maxing out your muscles that is very gratifying.

You know you worked hard when it is difficult to go down the stairs or sit down to go to the bathroom.

Does anyone else enjoy working out until you feel like you can’t do it anymore? Maybe it is just who I am. Exercise is and always will be a part of my life. I just wish other things came as easily and natural to me.

With this said- I feel a long run coming on

Amy

running, working out, workout

Run01 Seminar

June 12th, 2012 | Posted by Amy in Favorite Gear | Motivation | Work Outs - (3 Comments)

Last night I went to a running seminar sponsored by Lululemon in St. Paul.

At first, I wasn’t sure if I was going to learn anything new or if the information would be beneficial to me. Having been running for about 9 years, I thought I heard it all. I was pleasantly surprised when I learned valuable information about my shoes and a new training technique.

Here is what I learned:

There are basically four types of exercise shoes-

1. Block Shoe- This shoe is generally the heaviest and has a block shape with a very thick sole at the bottom. There is a lot of cushion and support. The more padding the heavier your shoe is going to be. Good to wear when recovering from an injury for extra support. About 10% of the exercise population purchases the stability shoe for daily use.

2. Stability Shoe- The majority of the exercise population purchases this style of shoe and about 70% use the stability shoe on a daily basis. Asic Keyano are a good example. There is good support all around the shoe.

3. Neutral Cushion Shoe- Lack of support all around and very flexible. Great for squats, high knees, aerobic exercises.

4. Minimalist Shoe- Very little support and cushion. The outsides of the shoes tend to be made of mesh and very breathable. This is a great shoe for cross training and plyometrics. Many competitive, elite runners will train in a neutral shoe and race in a minimalist shoe. Nike Free shoe is an example.

Shoe Life- A pair of running shoes should last between 300-600 miles or 6-8 months. That time period applies IF you are solely wearing your shoes for running. If you are using them for other exercise they can break down faster.

Recovery Time- You should let your shoes rest, recover, dry out and regain shape after use. It is recommended to purchase two pairs of running shoes an alternate between the two pairs. This will help your shoes last longer.

Burning a Hole in the Heel- You can prevent wearing out the inside of your shoe heel by placing a small piece of duck tape on the inside part of the heel of your shoe. Let your sock rub on the smooth side of the tape. AND make sure you lace your shoes all the way up to the last hole.

*This is something I never do and my heel rubs against the back of my shoes which burns a hole all the way through to the plastic.

Long Runs- Don’t replace a long run with multiple runs in a day. Your body needs to get used to being in motion for long periods of time when you are training for big races.

Running Tips (These are cool!)

1. Have a Plan- A Racing Plan or the No Plan Plan. What race are you training for? What distance? What speed? How much fun do you want to have? You need to do some trial and error to see what training styles work best for you.

2. Be Prepared for the Weather- You can run in anything. Rubbing Olive Oil on your face before a bitter cold run can help prevent wind burn.

3. Have a Running Buddy- Running can be mentally draining and sometimes it is nice to have a support system.

4. Try New Routes- City, River Trail, Country, Track

5. Listen to Your Body- You need to understand when you need a day off. Understand the difference between soreness vs. injury.

6. Be flexible and don’t let running consume you. Have a balance.

* Number six has always been a challenge for me.

And last but NOT least my favorite part of the seminar- Fartlek Interval Runs. A style of training that is used to improve speed. Randoms speeds for random distances at random times.

Overall the event was fun and something different. And of course I couldn’t go to Lululemon without making a purchase. I picked up a Run: Swiftly Tech Racerback Tank in black. These tanks are awesome because they are super light weight and hav an antibacterial (silverscent) to prevent odor. Seriously the best running tank top I have ever purchased!

What is your best running advice?

Amy

fartlek, lululemon, running, running shoes, working out, workout

New Favorite Post Workout Snack

April 24th, 2012 | Posted by Amy in Feel Good Sweet Treats | Work Outs - (0 Comments)

I probably am a little late jumping on the Clif Bar bandwagon. But yesterday while Adam and I were grocery shopping I spotted some Clif bars by the checkout register. The energy bars were on sale for a $1.00 each so I thought I would try a few.

I purchased a Chocolate Chip and Oatmeal Raisin Walnut Clif Bar.

These bad boys are my new favorite post workout snack. Not only are these granola bars an easy snack and taste yummy but they are loaded with fiber (5g) and protein (10g) and made with 70% organic ingredients. Very ideal when you are in a hurry and need to get some protein in your body after a workout.

I wouldn’t necessarily eat one of these energy bars everyday after every workout. There is quit a bit of sugar- 22g in one bar. But when I am in a pinch to eat something quick these Clif Bars would be the perfect snack.

Make sure you check out this awesome video, it’s pretty cool!

Adios!

Amy

clif bar, granola bars, protein, snack, working out

Quality over Quantity

April 4th, 2012 | Posted by Amy in Motivation | Work Outs - (0 Comments)

Today was just one of those days. Everything seemed to be challenging and nothing was going right. I kept wishing I was at home, playing outside in the warm sun, free of all stress and chaos.

But that wasn’t reality and I knew I had to power through. Do you ever have those days?

So here I am, finishing up my day at a Panera, sipping a hazelnut coffee and snacking on an m & m cookie, waiting for a meeting to start.

Lets rewind a few hours and start from the beginning-

I started my Wednesday with an intense workout…or that was what I was planning on. Wednesday mornings I go to a group fitness class called No Limits Cardio. Today at class, we had a substitute instructor. The sub started off by saying “Today it is all about quality or quantity.”

I’ve heard that statement before but it isn’t something I always keep top of mind.

Class turned out to still be a challenge but a different type of challenge. We did a set of exercises for 20 seconds each with a 10 second break in between. We continued this cycle for 60 minutes. The exercises were really challenging for me because I had to work on form, coordination, stability and control.

I am a cardio junkie who typically moves 50mph for a full straight 60 minutes. These exercises today, were slow and controlled and I was forced to use my brain to focus on quick movements with little force. I was doing fewer reps but each rep was solid and really well preformed. I was focusing on quality squats, lifts, tuck jumps etc. instead of the number of times I was preforming each exercise. Quality over Quantity.

After a unique but fun workout routine, I was off to work where everything was busy busy busy (which is a good thing).

Midway through the day I caught myself spending more time than usual on projects and focusing on fine details. Then I remembered….”Quality over Quantity.” I was making sure my work was completed really well instead of rushing through projects without much thought.

Sometimes at the end of the day, you have to realize its not always how much you do, it’s what you do.

I think some marathon runners think its really important to run several long training runs. These people focus on quantity over quality.

Other runners focus on fewer, faster runs with good recoveries. These people focus on quality over quantity.

I think my style leans more towards the quantity over quality side of things. But not today. Today I focused on a strong, controlled workout and the fine details.

Both strategies have their strengths and weaknesses. You choose what is best!

Amy

coffee, cookie, group fitness, morning work outs, No Limits Cardio, quality, quantity, working out

What Are You Training For?

March 28th, 2012 | Posted by Amy in Motivation | Work Outs - (0 Comments)

My least favorite time at the gym is “New Years Resolution Time.” This is the time of year when the entire world decides to set goals and start going to the gym. Parking lots, locker rooms, machines and fitness classes are packed with newbies.

I don’t mind all the fresh, new faces or the crowded areas. After a few weeks they all seem to disappear anyways and things go back to “normal.”

What I don’t understand, is how many people choose to only workout that one time of year because someone started a tradition of picking January 1st as a good time to set goals and start training.

EVERYDAY IS A GOOD DAY TO SET GOALS AND TRAIN.

Don’t turn into a New Years Resolution Groupie. Don’t wait until January 1st, or after Valentines Day or after Labor Day to start conquering the world. Start now!

The first step is to decide what you are going to train for. Your workout needs to have a purpose. It doesn’t matter what the purpose is as long as you are working towards it. Your purpose could be serious or completely ridiculous.

Currently I am pounding the pavement and pumping iron for two reasons:

1. Jelly Bean Season- I want to enjoy all those wonderful Easter treats.

2. Tank Top Season- I am determined to become a pushup queen and have really toned arms for this summer.

Sure, I am going to be running a half marathon in May and a 10k in June but those races are not what motivate me right now.

My goals and purpose change all the time. That’s what keeps me motivated.

What are you training for:

Loose Weight?
Jelly Beans?
Run a Marathon?
Swimsuit Season?
Maintain Weight?
Fun?

I want to hear about your goals and purpose. Are they as crazy as mine?

Amy

P.S. I have some very exciting Lululemon news tomorrow so make sure you stop by

10k, easter, goals, gym, half marathon, labor day, lululemon, new years, new years resolution, pumping iron, swimsuit, training, treats, valentines day, working out, workout, workout clothes

Kill That Snooze Button

March 22nd, 2012 | Posted by Amy in Work Outs - (0 Comments)

I am definitely a morning person and love starting the day off with a good work out! My husband and I have a routine where we wake up every morning (Monday- Friday) before work at 5:00AM to go to the GYM. Yes…I said it, 5 o’clock in the morning our alarm clock goes off.

I wasn’t always a morning worker outer but over the years I have really learned to love getting out of bed to work out. Now, don’t get me wrong I like my sleep too but let me tell you a little bit about why I wake up so early to get a good sweat on.

1. Priorities- Working out, staying in shape and being fit are very important to me along with many other things. In order to accomplish all my goals in a day I need to make working out a priority. Just like all important things in your life, you need to give them value and commit to them.

2. Time Management- Just like many of you, I am crazy busy. I have a job, have a husband, have a dog, volunteer, play co-ed sports, have friends and family. There is so much going on in my life after work that it is something difficult to fit in exercise. And I refuse to become one of those people who say, “I don’t have time to work out.” The only thing worst than working out is NOT working out. With that said, morning workouts have become part of my routine and it works best for my schedule to get it in right away.

3. Empty Stomach- I hate working out on a full stomach. There have been times where I would eat a full meal or a few sweets and then go for a run. That is no good. In the mornings I feel refreshed and don’t have to worry about bouncing around with a full tummy. I am not recommending you work out on a hungry stomach. Sometimes I find it best to eat a small 100-200 calorie snack. Something that gives you a little extra punch.

4. Fabulous Endorphins- I always come back from a run or from the gym really happy and motivated to start my day. Sometimes before work I have gotten an hour work out in, two loads of laundry, dinner in the crock pot and the bed made all by 8 in the morning. That is more than some people accomplish in 8 hours!

5. Get it Done!- Sometimes I just don’t feel like working and I hate nothing more than procrastinating. So, instead of putting off my workout, I get it done right away and just do it. Being a couple with no kids (yet) we do a lot of sporadic things- dinner dates, shopping trips, family visits. Sometimes I never know what the evenings will bring. I don’t have to worry about not being able to go out with friends after work because ” I have to work out.” My workout is done in the morning and I am free as a bird to have an unplanned evening.

Instead of wasting another hour of my day and hitting the snooze button- I eliminate that button from my brain and start my day. I trained my mind to think, “when that alarm clock buzzes it is time to get up.

Make time for exercise whether it is in the morning, afternoon or evening. Make it a priority and you will definitely notice a difference in your attitude, health and time management skills.

Remember- The only thing worst than working out is NOT WORKING OUT.

Amy