Burn 1000 Workout

Over winter break, my mom, sister, sister-in-law, and I all checked out a new to us workout studio in St. Louis. It’s called Burn 1000 and it was HARD!  The last time we all worked out together was the month prior when we did an Orangetheory Fitness class.  After reading Burn 1000’s website, we learned it was similar to OTF in the sense that it was a high intensity workout using a combination of the treadmill and floor work.  We all agreed that we liked Burn 1000 better than OTF; however, we also all agreed that Burn 1000 was much, much harder!  Let me explain.

burn1000 workout

So, OTF’s class is divided into two sections: floor and treadmill, both lasting about 25 minutes.  This is how every class is, to my understanding.  Burn 1000 is different in that we alternated between the treadmill and the floor, but did ten minute intervals; so we were on the treadmill and the floor three times each.

Since I’m not in the best shape right now, the treadmill portion of Burn 1000 felt a lot more manageable since it was just ten minutes.  That being said, it was more challenging because we never really got true recovery time.  We would get about 15 seconds, but that’s it.  (As opposed to OTF where we walked for a period of time to recover.)

burn1000 treadmill

Pros of the Burn 1000 Workout:

  • INTENSE and HARD workout
  • Very sore the following day
  • Short intervals (10 minutes, though the website says the intervals can be 5, 10, or 15 minutes)
  • Great instructor! Our instructor was on point with keeping both groups – floor and treadmills – on track with time, moves, and intervals – impressive!
  • Fast paced – no time to get bored!
  • Tons of different moves
  • Total body workout

Cons of the Burn 1000 Workout:

  • No modifications given
  • Instructions are given so quickly for each move, could be challenging for beginners to follow (although our instructor was great at walking around and correcting form when needed!)
  • Not a lot of rest time (though this could be a pro as it keeps your heart rate elevated!)

burn1000 plank bosuball

All in all, I really enjoyed Burn 1000 and will definitely be back!  It’s a tough workout, but doable.  I could feel it throughout my entire body the following days.  If you’re in St. Louis, check it out!

Have you ever done a group workout class that alternates the treadmill with floor work?

Bang For Your Buck Workout

It’s no secret that I’m short on time.  My fitness level is nowhere near where I’d like it to be, but I do what I can when I can.  Something is better than nothing.  I’ve never been an all or nothing kind of person – a little bit here, a little bit there, get your body moving is what it’s all about.  Most weeks, I’m able to squeeze in a quick 15 minute workout before school with my coworkers.  I like to get to the gym on the weekends if I have time.  I’ve made it to the gym twice in these last two weeks.

gym selfie15

And you betchya I’ve taken a gym selfie both times!  Gotta prove to the world that I haven’t lost my fitness completely!  (Clearly, I’m joking.)  But I do like to document my gym visits since they’re kind of few and far between right now.

gymselfie

Since my time to workout is not unlimited anymore, I’ve really got to get the most bang for my buck while I’m there.  I’m a big fan of compound exercises – moves that work more than one body part at a time.  My workouts are short, but get my heart pumping, my blood flowing, and my sweat dripping!

I usually start with some cardio to warm up, 10 – 20 minutes on the stairs, elliptical, or incline walking on the treadmill.  Then, I do a total body workout.  I make sure to stretch after, whether it’s at the gym or my house, since my muscles are pretty tight after working out.  Here’s the ultimate bang for your buck workout – this works your entire body with just a set of dumbbells in FIVE moves.  (Don’t underestimate it!)  The moves may sound complex, but I’ve explained them below the graphic.

bang for your buck workout

Bang For Your Buck Workout

  1. Squat with Front Raise: Take one dumbbell (or a kettlebell if that’s an option) and hold it between your legs.  Squat down, and as you come up, swing your arms forward, squeeze your glutes, and make your arms parallel with your shoulders.  Do NOT go higher and stay in control of your movement.
  2. Lunge with Bicep Curl: I prefer walking lunges.  Curl your dumbbells up when you go down in your lunge being careful your knee is on top of your toe (and not past it).
  3. Push Up with Tricep Kickback:  Do a push up and keep your core tight.  While in the plank position, grab one dumbbell, row up and kick back.  Repeat on your other side.  Push up.  Tricep kickback on both sides.  Try to keep your hips square and not rock back and forth.
  4. Plie Squat with Lateral Raise: Turn your toes out, so you’re in a plie position.  Plie squat down while simultaneously doing a lateral raise.  Again, your arms should not go higher than your shoulders.  Keep a slight bend in your elbows to avoid locking them.
  5. One Legged Dumbbell Row: Balancing on one leg, hinge forward, but keep your chest lifted.  Your arms should be directly below your chest, palms facing each other.  Row up (while remaining balanced) and squeeze your shoulder blades together.  Do 7 on one leg, then switch legs.

I’m telling you, you work your WHOLE BODY on this one!  My goal is to get through three sets of the whole workout, and trust me when I tell you that you will feel it in every inch of your body the next day!  So, if you don’t have a lot of time (or equipment) to workout, don’t even worry about it.  Give this bang for your buck workout a shot and thank me later!

What does your workout schedule look like these days?

Orangetheory Fitness

Have you heard of Orangetheory Fitness?  I feel like it’s the hot new workout as locations are popping up left and right all around the country.  I actually first did an Orangetheory class back in 2012 in Arizona.  As I was looking at my old recap post, I was laughing because I ended it by saying, “Now if only St. Louis could get an Orangetheory Fitness…”  Haha, I guess good things really do come to those who wait!

Anyway, my younger brother Justin and his wife Dana periodically do Orangetheory classes in Austin, and it was their idea to take a class as a family when they were in town over Thanksgiving.  All my siblings and I went on Friday, and it was a fantastic way to work up a sweat after our big meal the night before!

family orangetheory workout

Stephanie, me, Justin, Dana, Amy, & Jason

Orangetheory Fitness claims that they’re the best one-hour workout in the country by saying, “We are Orangetheory Fitness, the energizing group interval fitness concept that has been named one of the best workouts in the world. This one-of-a-kind workout is divided into intervals of cardiovascular and strength training, designed for maximum energy and calorie burn. Our trainers guide you through a 60-minute workout using treadmills, rowing machines, TRX suspension training™ and free weights, to tone and strengthen your body.”

You have your choice of starting on the treadmill or the rowing machine.  Because of arriving on the later side, all of the treadmills were already taken when we arrived, so we started on the rowing machine.  It was an eight minute segment where we alternated rowing 200 meters then doing 50 bicycle crunches, then rowing 300 meters with 40 bicycle crunches, and 400 meters and 30 bicycle crunches.

The other group remained on the treadmills while we moved over to the strength training portion.  There were two different supersets.  We used the Bosu ball, dumbbells, and our own bodyweight.  One of the exercises included doing plank taps.

orangetheory taps

My body certainly felt it the following days!

Everyone wears a heart rate monitor during the workout.  Your weight is plugged in ahead of time and everyone’s name is displayed on a screen. There are different colors which relate to how hard you’re working and what your heart rate is.  It’s pretty neat and a different way to train!  It’s also an awesome way to push yourself because your heart rate doesn’t lie!

Once we finished the strength training portion, it was time for the two groups to switch places.  We headed to the treadmills and chose if we were going to be a power walker, jogger, or sprinter.  (You can see the chart for the recommendations in my old post.)  I decided on a jogger, but had to power walk at times in order to catch my breath.  I am so out of shape!

orangetheory run

It lasted 25 minutes and was filled with intervals, hills, and active recovery periods.  The instructor coached us through the entire thing and told us how and when to change the incline or pace on our treadmills.

I wish I could have started on the treadmill because I found that portion a lot more challenging.  Next time I’ll know (and I won’t arrive so last minute!).

The instructor explains your workout summary when the class finishes.  The screen displays a lot of information including how much time you spent time you spent in each zone.  You want your bars to form a pyramid – looks like I was right on target!

orangetheory summary

When we were finished stretching and the room was clear, Stephanie and I went back in so she could snap some photos that I could use in this post.  Well, little Audrey who waited so patiently throughout the class wanted to do some yoga with her favorite person.  I happily obliged as we downward dogged together.

orangetheory downward dog

Have you tried Orangetheory Fitness?  Does this type of workout interest you?

when working out is not working out

Argh! I’m beyond frustrated right now!  I have really good intentions and really good plans.  As you know, being a full-time working mom does not lend itself to working out whenever I want to very easily.  I have to plan ahead, but I also don’t want to take time away from William.  I’m still getting my 10,000 steps a day (most days), but I’m craving long runs and weight lifting sessions that I used to do so regularly.  Let me back up.

A couple months ago, I took eight introductory classes at CrossFit 26.  If you’re a long time reader, you may remember that I did these same introductory classes at the same location back in 2012.  (HERE is my post from it.)  However, I was trying to get pregnant during that time, so I never took a “real” CrossFit class after that.  Fast forward to now.  I didn’t want to jump into a real class without the training again since it had been three years and CrossFit is SO technical with the movements.

So for four weeks, my mom and I went to CrossFit 26 twice a week for the introductory classes.  Yes, my MOM and I went together – she’s awesome!  I loved the classes as much as I did a few years ago.  The coaches were phenomenal and the class size was small, so we got a lot of attention.  Once I finished the introductory classes, I was nervous to take a real class, but definitely wanted to start.  Here’s where the frustration happened.

On THREE different occasions, yes, THREE, I tried to go to class, and it just didn’t happen.  The introductory classes were later in the evening.  The regular classes were right in the middle of rush hour which left me sitting in my car for 45 minutes and not even arriving on time.  I didn’t want to go late, especially since it would have been my first time, so I never made it.  After the third attempt, I decided it was not going to work out due to the time and location.  There may be a class here and there where I’m able to go, but unfortunately it’s just not going to work out during this time.  I’m frustrated because I was really excited to start a workout routine and knew CrossFit would have been awesome.

I guess I could look for a CrossFit box closer to my house, but I’m apprehensive to do that since I don’t want to just go to any box.  At CrossFit 26, I knew all the coaches were well knowledgeable and made sure everyone stayed safe.  I’m sure that’s the intent of other boxes, but I’m not sure if it actually happens. I suppose I shouldn’t judge anything before I give it a chance, but I knew 26 was a good place.

Don’t get me wrong. I’m not sitting on my butt doing nothing. No, William wouldn’t let me do that even if I wanted to!  I’m still doing those quick 15 minute workouts twice a week before school with my coworkers.  I’m still taking lots of walks when the weather allows.  And I’m still doing a tiny bit here and there at my house.  Just not nearly as much as I’d like.  (My Polar is definitely helping to hold me accountable!)

I literally have no pictures to put in this post.  I’m pretty sure that’s a first!  Alright, I’m done complaining now.  I’ll just need to figure out a new plan of action for working out!

Has working out ever not worked out for you?  What’d you do instead?

New Pure Barre Studio in St. Louis

There’s a new Pure Barre Studio in St. Louis that I can’t wait to check out!  It’s opening at the beginning of December and is located at 11684 Manchester Road in Des Peres, Missouri.

purebarre

My thoughts on barre workouts have totally changed.  I used to think they were boring, but now I enjoy the focus that’s required and the burn that is felt.  A bit about Pure Barre from their website:

We strive to make our studio a place where everyone will feel comfortable. Pure Barre is a low-impact workout and can be done by women of all shapes, sizes, and ages. As long as you can hold on to the ballet barre, you can do Pure Barre! No dancing experience is required. While the Pure Barre technique is high intensity, it is very low impact, meaning you’ll get a great workout without putting excessive stress on your joints. If running or jumping has ever caused pain or stress to your joints, Pure Barre may be just what you’re looking for. We focus on very tiny isometric movements, so size truly does not matter. Pure Barre is one of the fastest, most effective ways to change the shape of your body. Clients typically see the best results when they take 3-4 classes per week.

I’ve been following Pure Barre Des Peres on Facebook and they always post awesome motivational messages.

how hard you work

How hard you work determines how good you feel.  How true is that?  I know, personally, I always feel my best when I workout.  Working out is not easy; it’s hard.  The harder the workout the better I feel.

pure barre

The thigh toning, seat lifting, ab sculpting, body shaking, motivating, life changing workout. Who doesn’t want that?  I love the community aspect of group exercise classes, especially when the instructors have a lot of experience and know what they’re doing, just like the teachers at Pure Barre Des Peres are.

And guess what?  They are running an awesome special in celebration of their opening!  5 weeks unlimited for $100.  That’s an incredible deal and such a steal!  You better believe I’ll be there when the studio opens and I’ll be sure to update you.  St. Louis friends, I’d love to workout with you – let’s plan to go to a class together! Email me for details! 🙂

Stay up to date on specials, information, and receive motivational messages and workout tips from Pure Barre Des Peres on Facebook!

Have you ever done a pure barre class?

Summer Bod Compound Workout

As a momma of an on-the-go little one, as a full time teacher, as a busy person in general, I don’t have the time to hit the gym for an hour everyday.  I do what I can when I can, and that includes 15-minute workouts.  Every Monday and Wednesday at school, there is a group of teachers who workout together.  Sometimes I plan them, and when I do, I try to get the most bang for my buck.  Meaning, I squeeze in as much as I can in fifteen minutes while working the entire body.  That’s why I love compound exercises.  They work more than one muscle group at a time.  Check out the workout we did this week using just a set of dumbbells; it definitely left me sore!

summer bod compound workout

Summer Bod Compound Workout

~ complete each move for 15 reps ~ repeat circuit 3 times ~

  • Plie Squats & Shoulder Press: Turn your toes out, squat down ensuring your knees don’t go over your toes, and stick out your tush.  As you come up, press your dumbbells up for the shoulder press.
  • Sit Ups with Dumbbell: Get in your sit up position. Extend your arms while holding one dumbbell, and sit up.  Keep arms extended the entire time.
  • Bent Over Row & Tricep Kickback: Slight bend in your knees, straight back, row arms while squeezing shoulder blades together (like you are starting a lawn mower). Once dumbbells are by your shoulders, shoot them back by extending your arms for a tricep kickback.
  • Butt Kick & Hip Opener: (no dumbbells required) Get down on all fours, lift one leg up, and kick up to the sky. Remove to starting position, lift one leg up, and open hip up to the side.
  • Lying Chest Fly & Chest Press: Lay on back, start hands on top of chest extended, slowly bring them down out to the side, and back up again for a chest fly (pretend you are hugging a big tree). Then, bring them down to your chest, and press up for chest press.
  • Oblique Twist with Dumbbell: Lay on back, sit up half way, hold one dumbbell with both hands, and twist to one side. Switch sides by rotating your upper body. For an added challenge, hover your legs a few inches off the ground.
  • Stiff Legged Deadlift & Bicep Curl: With a slight bend in your legs and a straight back, hold dumbbells down in front of your ankles.  Stand up while curling dumbbells up.

There ya have it!

What two moves do you like to combine for a compound exercise? 

Balance + Strength Workout

I’ve mentioned on here before how the teachers at the school where I teach workout in the mornings twice a week for fifteen minutes.  The incentive is to build community among the staff, encourage healthy habits, and lead by example.  We talk to the students about moving their bodies, so it’s important that we do, too.  Plus, if you workout in the morning, you get to wear workout clothes for the day which is a pretty sweet perk.  Especially if you’re someone like me who prefers to live in yoga pants.

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The idea between the fifteen minute workout is that it’s enough time to get moving, but not enough time to get completely drenched in sweat.  Though if the ac isn’t on in the gym like yesterday morning, the sweat thing is a different story.  Anyway, usually our PE teacher leads the workouts, but I fill in when he’s unavailable.  I love planning them, and have one to share with you all.  I think it’s great because all you need is a light set of dumbbells and it focuses a lot on balance.  Balance, like endurance and strength, is a fundamental concept and should not be neglected when working out.  Here’s the Balance + Strength Workout:

balance strength workout

For more information on each exercise, please click below:

Seriously, fifteen minutes makes a difference.  It’s much better than nothing, it’s enough time to get your heart rate up and your blood flowing, and it’s all about what you can when you can!

Photo of my teammates and I from last week:

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On Wednesdays we workout!  And we wear pink! 😉

You’ve got fifteen minutes to workout – which exercises will you do?

50-40-30-20-10 Workout

Oh, hello Friday; I am welcoming you with open arms!  Today’s post is a Five Things Friday with the categories of Food, Fashion, Baby, Health, and Fitness.  There’s a little something for all of you!

Food

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I ordered a pack of Essential Coconut coconut butters and they just arrived!  Creamy cashew was the first I opened (fantastic!), and I made myself a rule that I will only open one a day.  I could honestly literally eat an entire jar of nut (or coconut) butter in one sitting.  Not healthy, I know, people.  Moderation.  The other flavors are sweet almond, honey pecan, and original. DROOL.

Fashion

I’m all about shopping online these days.  My life is busy, and running errands with the little man is hectic enough.  Trying on clothes with him while out?  Forget about it.  My favorite online boutiques with affordable prices are: Simple Addiction, Mindy Mae’s Market, and White Plum.  I bought several pieces for the winter, and am now in need of a few new ones for the spring.  Are there any other boutiques I should know about?

Baby

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My baby has his first ear infection!  Last week while in Arizona, William’s sleep was the worst it’s ever been.  It’s no secret that he’s never been a good sleeper, but last week was atrocious.  I attributed it to being in a new place, but it got worse when we returned.  Long story short, I took him to the doctor on Monday and they discovered he has his first ear infection.  I’m glad they found something which was causing his discomfort. It was so sad to see him miserable.  He’s definitely on the mend now thanks to antibiotics!

Health

As most of you know, William is a frequent vomiter.  We’re still not sure of the cause, so I thought I would try some probiotics for him.  It was good timing because probiotics restore the normal flora (bacteria) in the stomach that the antibiotic kills.  The probiotics I was recommended was Garden of Life RAW Probiotics for Kids.  They’re organic and I ordered them from iHerb (affiliate) because they have the best prices.  I’m not sure yet if they are making a difference because it’s only been a few days, but I’m glad to be giving William probiotics while he is on antibiotics and will most likely continue even when we’re finished with his medication. I mix them in with pureed baby food or yogurt, and he doesn’t even notice a difference.

Fitness

crossfit workout

This is a modified portion of the workout I did while at Camelback CrossFit in Arizona.  (Original full workout can be found HERE.)

50-40-30-20-10 Workout

  • 50 Wall Balls: This was the worst part.  BRUTAL.
  • 40 Kettlebell Swings: Be sure to maintain proper form. Don’t try to swing too heavy if your form will be compromised!
  • 30 Box Jumps: These are so much fun! Love love love!
  • 20 V-Ups: These were supposed to be “toes to bar,” but I can’t do those.
  • 10 Pull-Ups: I did banded pull-ups as a modification. The original workout called for “muscle-ups.”  Those are impressive to watch – my brother especially!

Tell me something about: food, fashion, baby, health, or fitness!

Working Out in Scottsdale

I love working out and I love being on vacation, so it only makes sense that I love working out while on vacation.  To me, vacation is all about checking out new cities and being away from “normal” life.  When I was in Arizona, I was able to get in a few workouts.  Working out in Scottsdale made my spring break trip all the more fun!

Justin took me to his CrossFit box: Camelback CrossFit.

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One word?  AWESOME!  The box was super clean which I didn’t even think was possible for a box.  It’s fairly new, so all of their equipment is in excellent condition.  Justin and I attended a midday class which meant it wasn’t very crowded.  The owners / coaches were clearly incredibly knowledgeable and safety was their top concern.  Since I’m not a CrossFit regular, they helped me make modifications and provided assistance when necessary.  Even being a newbie, I instantly got the community feel from this box.  People were supportive no matter what their fitness level was.  During the workout, the handstand push-ups were obviously my favorite.  And the wall balls sucked.  End of story.

PS: If you’re in Scottsdale, you should definitely check out Camelback CrossFit.  New members can take a class for free!

Dana took me to her gym for a hot yoga class.

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I always think it’s fun to take classes from various instructors, and this one was great. It was a tough workout that included lots of chaturangas and upper body work.  I told Dana to strike a pose for a photo, and she rocked a strong headstand:

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One day while William was napping, I decided to go for a quick jog.  And by quick I mean short. 😉  I busted out one mile. At the beginning, I glanced down at my watch to check my pace.  I made it my goal to beat nine-minutes since I was just running one.

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Missed it by three seconds! Argh!  It still felt good to run though!

So those were all my formal workouts, but I did take William on a few walks and Justin and I went to the park one day to play.  And by play, I mean me and Justin.

I tried out crow…

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But Justin did it way better!

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So strong!

Handstands and cartwheels are more my style…

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Weeeeeeeeeee!

Do you like working out on vacation? What do you like doing?

treat yourself to a workout

~ treat yourself to a workout ~

What do you think of that phrase?  What would you treat yourself to?  A workout?  Can a workout be a treat?  Let me explain my thoughts.  Simply put: YES!

My time is limited.  I work full-time and I have a very active ten month old baby.  When do I have time to workout?  When he sleeps?  In the morning?  In the evening?  What about all of my other obligations?  The house, laundry, cooking, cleaning, the list goes on.  You get my point.  I’m busy.  I’m not trying to toot my own horn; I know a lot of you out there are crazy busy, too.  Even if you’re not slammed every minute of every day, you can still treat yourself to a workout.

I used to workout on an almost daily basis.  I loved it.  I loved everything about it.  I loved challenging myself, getting stronger, improving my flexibility, running faster.  I loved how it made me feel, both during my workout and after.  While working out is not as big of a priority now as it once was, it doesn’t mean that I don’t have the desire.  The desire is there, the time is not.

Most weekends are pretty laid back.  However, if and when I do have someone watch William for just a couple of hours, I treat myself to a workout.

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Most recently, I attended another Bar Method class.  Since it’s a rarity that I actually do have a couple of hours to myself, I choose my activity wisely.  Sure, there are tasks I could get caught up on, and there are some things that I would like to do (get a manicure, pedicure, and massage, specifically).  However, treating myself to a workout provides numerous benefits.

Long term, it’s better for my health.  It makes me happy.  (Exercise gives you endorphins.  Endorphins make you happy.  Name that movie!)  While I do short workouts at home, nothing can compare to a solid sweat session.

Thanks to Class Pass, I am having fun trying new studios and different workout classes.  This weekend, I’m signed up for a yoga class in a heated room.  Recap to follow.

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My workout essentials for the day included my aluminum Class Pass water bottle, which I actually love a lot more than I thought I would.  I normally drink out of plastic water bottles (which I don’t ever love using plastic), but aluminum keeps the water so cold!  The new Detour Simple Salted Caramel Cookie Dough protein bar is fantastic.  With 20 grams of protein, it’s an awesome post-workout snack.  And I’m actually using my MizzFit socks as they’re intended instead of just bumming around the house!

Class Pass has it right with their motto:

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// be active // be happy // be you //

So true.

How do you treat yourself?