Fit Momma Fridays

I am so inspired by other mothers who make time for taking care of themselves with all the responsibilities of motherhood. Every Friday I will feature a Fit Momma who makes time for fitness. Let's meet:

Name:  Latorsha – aka Optimistic Mom

Children :  I have a 4 year old son. We can just call him my little man.

Occupation: By degree I am a nurse.  I have worked in health care and education. Currently, I am preparing to embrace new opportunities………whatever they may be.

Favorite Fitness Activities:  I really enjoy cardio and weight lifting exercises. I know that the cardio is good for my heart and maintaining a healthy weight. The weight lifting helps tone my muscles and gives a really nice slim fit look.

How do you find time for fitness? I make it part of my schedule.  Just like eating, I make time for it. Usually I spend 45-60 minutes at least four times a week exercising. Sometimes it is a fitness class, swimming, using the treadmill/ elliptical, or even a home DVD workout.

Tips for other moms:  Don’t make excuses! If you look for a reason to not exercise you will find one. Set a schedule and really try to stick to it. You can start simply by doing squats while watching TV or biceps curls with a couple of canned goods. Ultimately, just find something that works for you and stick to it!

Set small goals and just keep working at it. You can do it!

Check out the picture for a few of my home workout items. You don’t need a home gym, just a few things to help you get going.

Blog address: http://www.lifeishardlaughanyway.com/

Are you a Fit Momma? Contact me to be featured.

Making time for fitness

Tuesday nights #fitblog chat had some great questions. One question asked, how do you find time to workout on those crazy busy days? As mothers (or just busy people), it is easy to push your workout to the bottom of your list and not get to it. However, we know how important exercise is for our body and mind. Here are some ways to commit to your workout, even on those CRAZY days!
PS. Some of these answers were taken from the #fitblog chat.

1. Schedule your workouts at the beginning of the week

I am old school and love a paper schedule on the fridge. I make one every month for my fitness classes and the different gyms I teach at are color coded (yeah, OCD..whatever!). If you are techy, put the schedule in your phone.  Life can change week by week and setting a workout goal at the beginning of the week will help you stick to it. If it's a crazy week, maybe you can only fit in three 30 minute workouts. But if you achieve your goal for the week, you are more likely to stick to it and even increase the amount of workouts or time the following week.

2. Pack your gym back at night

Mornings can be busy and rushed. Packing your gym bag at night is one less thing to think about.

3. Keep your workout clothes in your car

Thought you had a meeting after work and it got rescheduled? If your gym clothes are in your bag, you can squeeze in a quick workout. Life is always changing. Having your workout clothes in the car means you can workout whenever your schedule opens up.

4. Wake up early/Stay up late

Some of you look feel this way in the morning, so maybe staying up late is better for you. I personally prefer to get my workout out the way in the morning, but everyones energy level is different. Be willing to sacrifice a few minutes of sleep to get your workout in.

What are some ways you make sure you don't miss your workouts?

Spinning Playlist-Week of Sept 26

This week we did a profile in the Strength Energy Zone. We alternated seated climbs and standing climbs and ended with a sprint.

Song Title	Artist	Time	Comments	RPM
Hot like Fire	Aaliyah	4:23	Pre-Workout
Love on top	Beyonce	4:27	Pre-Workout
Every teardrop is a waterfall	Coldplay	4:07	Seated flat/single leg drill	80-110
Beautiful People	Chris Brown	3:44	Seated flat-quick pace…more warm up	80-110
Disturbia	Rihanna	3:59	Standing climb, surge during chorus in seated position	60-80
Love Shack	The B-52's	5:25	Seated Climb, medium resistance, add in 3 times, then dial back	60-80
Played alive (the bongo song)	Safri Duo	3:04	Standing climb, go with the music	60-80
Good life	One Republic	4:13	Seated Climb-medium resistance	60-80
Miss You	Foster the People	3:37	Recover-Seated Flat	80-110
Lose Yourself	Eminem	4:25	Seated Climb, sprint in 3rd on chorous	60-80
Hold it against me	Britney Spears	3:59	Standing climb-6-7/10	60-80
Sexy Back	Justin Timberlake	4:03	Seated Climb	60-80
Boom Boom Pow	Black Eyed Peas	4:12	Seated Climb (heavy resistance 2 mins), Jumps on a hill, running w/resistance, standing climb	60-80
Gone daddy gone	Gnarls Barkley	2:30	Sprints	80-110
Everybody wants to rule the world	Tears for Fears	4:12	Cool Down/Stretch
Don't Speak	No Doubt	4:23	Cool Down/Stretch

Tired!

This week has been very physically demanding and it's only Tuesday night! I have a total of 10 classes this week and have all ready had  5 (6 scheduled) classes so far. The week started off with subbing a spin class Sunday at 8:30am in DRHC. Only 2 people showed up. Womp. All of the spinning classes in Dearborn have had low attendance, don't know what is going on there. I picked up a new class on Sunday at The Summit, Cycle and Strength. It's 30 minutes of spin, 20 minutes of upper body and abs and a cool down of course. The class is beginners so I had to tone down my normal profile quite a bit. However, it is fun to teach people from the beginning how to build a spinning base. The workouts felt a bit tough for me because my allergies were bothering me.

Monday, there was cardio sculpt at DRHC at 8:30am which went well. There were 10 people in the class (normally only 6) and we had a great workout. Monday evening, 6:30pm at the Forum was spinning. We did a strength profile, alternating between seated and standing climb. Pretty tough. So, by now, my legs are pretty much mush.

Tuesday, was my favorite class of the week, Cardio Sculpt at The Summit at 9:15am. This group is so dedicated. The same people come every week and we even had some newbies and class was full. YES! We had a rockin' class! Energy! Thankfully,  the outdoor bootcamp tonight was cancelled due to rain. Woot! My body gets a rest until Thursday night spin. Whew!

How have your workouts been this week?? Try anything new?

Turn it Up Tuesday

Rihanna is coming out with a new album in the fall and she has released her new single. It screams a spinning song to me! When the music picks up, come out the saddle and explode into a standing climb, medium resistance. Enjoy!

Rihanna-We found love

Motivational Monday

I have found these quotes on various websites and books. Some of us take the weekend off, so Monday can be a bit tough to get up and go. Let's kick off our fitness week with a few inspirational words or images. Enjoy!



Motivation is what gets you started. Habit is what keeps you going.-Jim Ryan

Fit Momma Fridays

I am so inspired by other mothers who make time for taking care of themselves with all the responsibilities of motherhood. Every Friday I will feature a Fit Momma who makes time for fitness. Let's meet:

Shelly of Slightly Off Kilter

Name:  Shelley Oswald

Children: Two boys – ages 9 & 11 – simply referred to as “The eldest” and “the Youngest”

Occupation: Sales – which means I sit at a desk way too many hours in the day.
Favorite Fitness Activities: Dancing – love love love Zumba.  Plus using the EAS Active for the Wii when it’s too hot to head outside. 
 How do you find time for fitness? I schedule it – like a doctor’s appointment.  I’d never dream of “standing up” my doctor and I believe I’m just as important.  I’m a firm believer that we make time for what’s important so when planning my week, fitness has to be a part of it…even if that means it happens at midnight some days.

 Tips for other moms: If you are not taking care of yourself, you can NOT take care of anyone else – not your husband, not your kids.  Put yourself first and that will not only help you to be a better mother and wife/partner, but also set a positive example for your kids.  Also, finding fun fit activities like bike rides or swimming or even hikes where the whole family can participate is a great way to incorporate fitness and family time and those are generally the memories that stick.
 Blog address: http://www.slightly-off-kilter.com/

Spinning Playlist

I love having new music for spinning. I think I am a bit crazy because most songs I hear I can picture a spinning or hi-lo move to them. Lol! I have been really into jumps and standing climbs in class. Here's another fun profile and playlist! Mostly intervals, but a bit of everything.

Song Title	Artist	Time	Comments	RPM
I'll be waiting	Adele	4:12	Pre-Workout
You know I'm no good	Amy Winehouse	4:17	Pre-Workout
American Boy	Estelle feat Kanye West	4:05	Warm up
Let's go crazy	Prince	4:39	Seated Flat-quick	80-110RPM
Groove is in the heart	DeeLite	3:47	Running w/Resistance	60-80RPM
Moves like Jagger	Maroon 5	3:39	Standing Climb	60-80RPM
Magic	B.O.B. feat Rivers Cousmo	3:16	Jumps (quick) 16, 8, 4
Glamorous	Fergie feat. Ludicrous	4:17	Standing Climb	60-80RPM
Bon Bon	Pitbull	3:36	Jumps	60-80RPM
Mickey	Toni Basil	4:14	Seated Flat/Standing flat (medium resistance)	80-110RPM
Give me Everything	Pitbull feat NeYo	4:12	Seated Climb, jumps, running w/resistance	60-80RPM
Just can't get enough	Black eyed peas	3:38	Seated climb, last 1:30 in 3rd	60-80RPM
Sex on Fire	Kings of Leon	3:25	sprints on a hill	60-80RPM
Trouble	Pink	3:13	Sprints	80-110RPM
White Flag	Dido	4:02	Cool Down/Stretch
Love is stronger than pride	Sade	4:19	Cool Down/Stretch

I keep the descriptions brief, but there is more detail. If you have any questions, feel free to contact me.

Turn it up Tuesday

Prince is one bad mutha (shut yo' mouth!). I love using this song for quick seated flat in spinning.

Delirous-Prince

Motivational Monday

I have found these quotes on various websites and books. Some of us take the weekend off, so Monday can be a bit tough to get up and go. Let's kick off our fitness week with a few inspirational words or images. Enjoy!




You miss 100% of the shots you don't take. -

Wayne Gretzky

Fit Momma Fridays

I am so inspired by other mothers who make time for taking care of themselves with all the responsibilities of motherhood. Every Friday I will feature a Fit Momma who makes time for fitness. Let's meet:

Callie of The Wanna Be Athlete

Name: Callie

Children: The Mini Athlete, 3 months

Occupation: Higher Education Administration

Favorite Fitness Activities: Running, Yoga, Triathlons

How do you find time for fitness? I’m still trying to figure that out! So far, I have been taking my son for runs in the jogging stroller, and doing some yoga while he plays on his playmat. Trying to work full-time, be a mom, AND work out is quite a challenge.

Tips for other moms: Don’t be too hard on yourself. It’s easy to stress about the baby weight, about working out enough and spending time with your child. Give yourself a break. Your children will only be this young once - enjoy it!

Blog address: http://www.thewannabeathlete.com

Music...makes the people, come together

Music is so important in a group fitness class. It creates the mood and helps to motivate participants. Of course you can not satisfy everyone is a group fitness class, but using a variety of music helps.  On Turn it up Tuesday, I post different songs every week and it is a reflection of the different genre's of music I enjoy. I tend to use mostly R&B and Pop in my classes.

I love the flexibility I have in teaching spinning as I can select the songs I want to use in my playlists each week. I have done themed rides such as Beyonce vs. Lady Gaga, Island Mix, 90's music, and Motown. The beat helps people to zone out and just go and forget the pain they feel in a spinning class.

I buy pre-mixed CD's for my cardio classes. Most of the songs on the CD's are popular songs. John Sines is one my favorite sites to use for cardio music. I like to purchase my mixes at 144 bpm or higher for cardio as I like a quick paced, high impact class.

What are some of your favorite songs to listen to while working out?

Playlist

This weeks spin class is going to be tough. We are working in the strength energy zone. Lots of hills. I love this playlist and I wanted to share. Enjoy!

Song	Artist	Time	Comments	RPM
Unwritten	Natasha Bedengfield	4:15	Pre-Workout
I gotta feeling	Black Eyed Peas	4:49	Warm Up	80-110
Take on Me	A Ha	3:46	Running on a small hill. Run in 2nd at 0:50, saddle 1:13, Run in 2nd at 1:30, Saddle: 1:55 Run in 2nd at 2:10, saddle 2:32, Run in 2nd 2:50 and continue til the end.	60-80
Janie's Got a gun	Aerosmith	5:30	Seated Climb…run during "run"	60-80
I need a doctor	Eminem feat Dr. Dre	4:48	Heavy Climb (30 secs)-lower resistance and standing climb	60-80
Blow	Ke$ha	3:40	Jumps on a hill	60-80
Hello	Martin Soleveing	4:04	Seated Flat	80-110
Sandstorm	Darude	7:30	Seated/Standing Climb	60-80
Hynotico	Jennifer Lopez	3:46	Standing climb, jumps during chorus	60-80
Making Out	No Doubt	4:15	Seated Climb, Standing Climb	60-80
Forget You	Ceelo	3:40	Seated Flat
Pumped up kicks	Foster the people	4:00	Standing Climb, sprints during chorus	60-80
Shut it Down	Pitbull feat Akon	3:40	Standing Climb- sprints during chorus	60-80
Say it Right	Nelly		Cool Down/Stretch
Didjerama	Jamiroqui		Cool Down/Stretch

Turn it up Tuesday

Another different tune. This is a new band and I like to use this song for a standing climb

Foster the People-Pumped up kicks

Sore loser?

The US Open women's final was played yesterday and Samantha Stosur def. Serena Williams in straight sets (6-2, 6-3). I was disappointed to see Serena lose, but Stosur was the better opponent that day. There was a bit of drama in the match. During the opening game of the second set, Serena hit a point that she knew was good and yelled C'mon before Stosur had a chance to hit the ball. It appeared as if Serena won the point. However, the chair umpire gave the point to Stosur saying the yell was not allowed. This enraged Serena and even seemed to spur her game a bit. However, Serena was very upset and continued to argue with the umpire. I must admit, it was humorous to me. All I could think was, y'all see her playing tennis all nice, but old girl grew up in Compton, lol!! She had the sister girl finger up and everything. She even said at one point "I'm not the one!" (you know you have said this before in an argument before)



Source: Associated Press

 I am not condoning Serena's behavior. She probably did go a little far with her verbal outburst. She has been fined $2,000 for the event. What concerned me was some of the discussion surrounding the event. People were saying Serena should be banned and she thinks she is better than people. I might be taking it a bit far, but I feel like their are many men who get upset in sports (anyone remember John McEnroe??) This man would slam racquet's and was known for being aggressive to umpires...and he was inducted into the International Tennis Hall of Fame.

I do think anger needs to be controlled but anyone who is a true competitor knows things can get a little heated in the moment of competition. How many fights are in hockey? Basketball players get technical fouls all the time. My point is, let's not ream the girl for the outburst unless we are banning all hockey players for every fight.

What did you think of Serena's outburst?

Motivational Monday

This is a new section for the blog. I have found these quotes on various websites and books. Some of us take the weekend off, so Monday can be a bit tough to get up a go. Let's kick off our fitness week with a few inspirational words or images. Enjoy!

Strive for progress, not perfection. -Unknown