My Two A Day Tuesday Farewell

I already know that I’m going to be all sorts of confused about what day it is today. I started the day by teaching my first Tuesday morning class, and it will be my first week without Two A Day Tuesday classes to look forward to tonight because last week was my final Tuesday night class!

Last Two A Day Tuesday

I created a special good-bye playlist, and it was a huge hit:

Goodbye Playlist: Last Two A Day

I also told my regulars they could request whatever they wanted for the last class. I received requests for circuits, typical “Athena-esque” cardio blasts, partner moves, my favorite exercises, and as many awkward exercises as I could think of. I wasn’t sure if I’d be able to squeeze all of this into only an hour, but somehow I did. After our warmup, I taught two mini circuits that consisted of some of my favorite moves to teach in a group exercise setting:

Circuit 1

  • Chest press with leg lifts (12)
  • Squats with halos (12 total)
  • Straight leg dumbbell crunch to toes (15)

Circuit 2

  • Wide grip bent over rows (3 pulses + 1 row = 1 rep, 12 times)
  • Lying stability ball hamstring curls (15)
  • Weighted standing windmills (10 each side)

We did three sets of these, and I put two minutes of fast feet, jumping jacks, and jump rope in between. If you are looking for a 30 minute workout, this took us right to our halfway point and may be a good one to try.

I then moved on to some partner work:

Last Two A Day Tuesday

One of my favorite ways to incorporate partner work in classes is to have one partner squat while holding an exercise band around their partner’s waist. The partner with the band around them then does moves like jabs, hook punches, upper cuts, high knees, and burpees for a designated amount of time, working against the resistance of the band. I also had the members do high five pushups together. You didn’t think I’d teach my last class without any burpees or pushups, did you?!

After the partner work, we had about 15 minutes left, so we busted through my ten favorite awkward exercises that I’ve dubbed “awk move of the night” in past classes. Everyone was laughing a LOT during this part of class, so we got an extra ab workout! I plan to dedicate a whole separate post to these awk moves, so you’ll have to stay tuned until my next Awk Spot post. Any guesses on what the awkward exercises were?!

I ended class with a plank hold, obviously.

Last Two A Day Tuesday

The best part of the night was after class though. I said my last good-bye, thanked everyone, and put my weights away, only to turn back and find a setup of presents just sitting in my spot. I was very surprised to see a giant pinata in the shape of a two (for Two A Day), a thank you balloon, and two bottles of wine waiting for me. My gym friends sure are quick and sneaky!

Last Two A Day

How amazing is it that the two was accidentally backwards? Makes it even more fantastic. My friends also had as many class members as they could pull aside sign a goodbye/thank you card for me before class started. I couldn’t read this in person without getting sappy, but I felt so happy and appreciated after reading these notes at home.

Last Two A Day

These class members are so AWESOME AND NICE. Things like this are why I teach and do what I do.

Last Two A Day Tuesday

When I got home, I posted the following Facebook status:

Last Two A Day

And I really meant every word of it! Two A Day is where  I met all my gym friends, and I couldn’t be more thankful for them.

Last Two A Day

Liz, who has taught Kickboxing before my Interval class for years, brought me a separate goodbye gift that consisted of TWO to do lists (because we are both neurotic and Type A), TWO pieces of fruit, an iTunes gift card for new class music, and the playlist that she created especially for me that night in Kickboxing. So sweet!

Last Two A Day

Last Two A Day

Thank you to everyone who made my last class so special! I feel so loved. You’re all awesome.

–Let’s chat–
When’s the last time someone or a group of people did something really nice for you?

I’m off to work! Today is an exciting day because it’s our first farm share delivery. I can’t wait to see what produce gets delivered right to my desk. Have a good one!

Current Workout Jams

Morning! I recently realized I haven’t shared any playlists in a while, with the exception of themed ones. Go figure. Here are the workout playlists I’m currently rotating through at the gym. Hopefully some of you can jazz up your workouts with some of these songs:

December 2013 Workout Playlist

January 2014 Playlist

January 2014 Workout Playlist

February 2014 Playlist

For classes I teach, I typically make one or two new playlists a month to keep my classes fresh and exciting. I’ll play them a few times and then go back to an old one in my collection before making another new one. For workouts I do on my own, I just put all my workout playlists on shuffle and see what happens. The songs I leave on usually depend on my mood or what kind of workout I’m doing.

For past workout playlists, browse through my playlist category page!

–Let’s chat–
What’s your favorite kind of music to exercise to? Does it depend on the type of workout you’re doing? Class members, do you have any song requests for my March playlist?

I’m excited to attend a networking event at the BCAE tonight, a panel discussion on success and happiness in the health and wellness industry. I am looking forward to connecting with other Boston-based professionals who share my passion. A huge thanks to Erin and Caroline for letting me know about it!

Valentine’s Day at the Gym 2014

In honor of Valentine’s Day tomorrow, I declared it Valentine’s week for both of my classes at the Y. As usual, I put together a Valentine’s Day playlist (a mix of pro and anti love songs).

Valentine's Playlist 2014

Tuesday Night

On Tuesday, I tried telling my class that La Bouche was my very first CD ever, and not one person laughed. Am I getting old that none of my class goers have heard of La Bouche? Did NOBODY else own and love Ultimate Dance Party 1997? Ugh.

ANYWAYS, here is the first half of the workout that I put together for my Tuesday night class. I had everyone form a big circle around the room, facing in. Since we had a big group, I had every other person step forward so we actually had two circles (two groups). Here’s where I got REALLY dorky:

Love To Work Out Class

Translations:

  • Cupid shuffles — just shuffling the feet in the direction stated
  • Heart squat jacks — regular squat jacks, but arms form a heart as you squat (squeezing fists)
  • Lunge and hugs — alternating reverse lunges, but you pretend to hug yourself as you step back (squeezing fists)
  • Heart crossed knee planks — pretty much the same thing as cross knee planks
  • Love handlers — side planks with hip dips
  • Kiss the ground pushups — downward dog pushups
  • Love bugs — triceps dips with alternating toe taps
  • Be mine burpees — the same as regular burpees, with yelling “Burpees, be mine!” optional (ha)
  • Heart crossed sit-ups — regular sit-ups with arms crossed over heart and hands on shoulders

That took about thirty minutes to go through, including the warm-up. If doing part one on your own, it would probably take less time, and doing it twice is definitely an option. For the second half of class, I divided people into groups of four. Two people jump roped for 60 seconds while the other two did medicine ball partner work, then they switched. Instructors, this is a nice way to divide people up if you don’t have enough equipment for everyone.

Here’s the run down of medicine ball partner work:

Medicine Ball Partner Exercises

Finally, we finished with a few group exercises — hot potato in the groups of four, plank to high fives in the group of four, then hooked arm sit-ups in longer lines, and oblique hot potato in longer lines.

Here are some pics I snapped throughout class:

Valentine's Day Two A Day 2014

Valentine's Day Two A Day 2014

Valentine's Day Two A Day 2014

Valentine's Day Two A Day 2014

Valentine's Day Two A Day 2014

Valentine's Day Two A Day 2014

Valentine's Day Two A Day 2014

Valentine's Day Two A Day

Valentine's Day Two A Day

Valentine's Day Two A Day

Look at how many people wore pink and red, even the guys!

Valentine's Day Two A Day 2014

I was excited to wear my “Love Fitness” shirt. Appropriate, right?

Valentine's Day Two A Day 2014

Liz and I brought in strawberries for everyone to take away as a little healthy Valentine’s Day treat. I snapped a pic during her Kickboxing class too:

Valentine's Day Two A Day 2014

I love my gym friends. They are just as dorky as me so much fun!

Valentine's Day Two A Day 2014

Thursday Morning

My 6am class totally got into the Valentine’s spirit this morning too! Tons of pink all around. I used the same playlist and taught a stations workout using different equipment and a lot of new moves:

Sweetheart Stations Workout

Here are some pics from today:

Thursday Vday Class 2014

Thursday Vday Class 2014

Thursday Vday Class 2014

Thursday Vday Class 2014

Thursday Vday Class 2014

Thursday Vday Class 2014

Thursday Vday Class 2014

I love this group. Best way to start the day!

Thursday Vday Class 2014

You might think I go a little overboard, but you know what? Look how many SMILES you see in these pictures. Exercise is fun, people! Even at six in the morning.

–Let’s chat–
Has anyone done any Valentine’s themed workouts this week? What type of fitness do you LOVE the most? Tuesday and Thursday folks, what did you think of classes this week?

Don’t forget to participate in my #heartmyhealth challenge if you aren’t already. There aren’t too many people joining in yet (sadface), but that means if you do take part you have a better chance at winning personal training from me. For those of you who have posted, thank you! I love seeing your healthy pics from the week. 🙂