Using Music for Safe, Effective, and Motivating Classes

Music is used in a variety of ways to enhance and elevate the group fitness experience. When used appropriately, physical and emotional responses create powerful, life-long, positive associations between exercise and accomplishment.  As a certified group fitness instructor, I gear my music, type and tempo, to my audience, which includes a variety of music; Oldies, 80s, Classic Rock, Pop Hits, etc.

Music helps people perform better, and playlists have motivating songs because music helps people to work out harder and longer, and even enjoy it more. Music helps drive a group workout harder and there are numerous powerful studies to show positive associations between music and exercise performance. I always say to my class participants "Have fun and enjoy the music, next thing you'll know, an hour will have gone by and you are sweating!"

Finding the Beat & Cueing to Music - In fitness music, a measure or bar typically has 4 beats in it. The first beat of a measure is called the downbeat, and it is the most important key to synchronizing movements to the music.  Movements are typically changed or started on the downbeat (count 1 of an 8-count phrase), so an instructor can use 4-beat or 2-beat cueing to help master timely, effective cueing.  Movement change of exercise on the downbeat and cueing to let the class participants know there is going to be a change, ahead of time, is SO important, and will make the class run smoothly.  Motivating and appropriate music combined with good cueing makes for a FUN & EFFECTIVE workout; that I hope makes you come back again and again!

Reference:  Athletics & Fitness Association of America

How many fitness classes should I take a week?

If your goal is to start out and establish a reasonable level of fitness; beginners should aim for THREE workouts a week, then increase to FOUR to FIVE workouts a week, consistently, to see results in approximately six to eight weeks.  I know that can sometimes be hard to fit in ONE week!...so, why not make it fun and something you look forward to doing?  

GROUP FITNESS IS FUN!

One of the most popular reasons for taking a group fitness class is the simplest:  They're just plain fun.  With music playing and everyone else working with you; sharing the struggle and the success, it can feel more like a fun social gathering than a workout.  Group fitness is also a great way to get a workout in without having to think or plan.  That is my job, as a professional AFAA Certified Group Fitness Instructor!

TRX!

 

TRX Benefits:

• TRX is for everyone, no matter your fitness level.
• Exercise never gets boring.
• New twists on old exercises.
• Burn more calories.
• Get a stronger core.
• Lower risk of injury compared with free weight training.
• Gain more muscle.
• Workout anywhere!

I am currently teaching two different TRX classes -- TRX/Pilates Fusion and TRX MIX-- 

TRX & Pilates combined to focus on Core, Strength and Stability.  This class combines suspension training with intervals of Pilates with mat work, using stability balls and light weights.  

Strength and cardio together in one fun, challenging, sweaty hour!...using a TRX Suspension Trainer that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously, MIXED with medium to high intensity cardio intervals.

Resistance Training

Well, it has been a while! Keeping up with a 15 month old keeps me quite busy...+ helping home buyers with their real estate needs, helping others with their fitness goals, and taking care of me 😉 - which brings me to this blog post. Resistance Training!  

I used resistance bands in the Tabata class I instructed last evening, and it reminded me how wonderful resistance bands are:

• Resistance bands allow you to perform strength-training exercises without weights.
• You can get a full-body workout, add variety and intensity to your strength-training exercises using resistance bands.
• Resistance bands are inexpensive, easy to store and perfect for exercising while traveling.

Please join me in one my classes sometime, I'd love to work out with you! 🏋
(click on 'class schedule' above)

SENECA CITY GYM 

Click here: Seneca City Gym Facebook Page

A private fitness facility for City, County & School District employees and their families, offering group fitness classes, health coaching, personal training, seminars and more!

Classes at Core 24 Gym!

    

 Visit Core 24 Gym website HERE!

Merry Christmas and see you in 2015!

STEP @ 5:30 PM - December 18, 2014 - The Last Class until after the New Year!

     ...with that being said, it is almost time for New Year's resolutions.


     Health and fitness continue to top the list when it comes to New Year's resolutions.  We all know the importance of living a healthy lifestyle; but, our actions don't always follow our intentions!

     Make the decision to make fitness a lifestyle!  The journey doesn't need to begin with drastic changes - just a few healthy choices will motivate and create excitement, resulting in more and more healthy living habits.

Here are a few tips to ponder to KEEP your New Year's resolutions - 

#1  Attend Group Fitness Classes - Some people may have the internal drive and motivation to workout at home; but, most of us need to be in a setting that encourages us to work harder.
Group fitness classes are a great way to connect socially with others in the community and push ourselves a bit harder.

#2  Find a Fitness Buddy - The best way to get fit and stick with it is to have accountability.  If a friend is expecting you at class - you will make it there!

#3  Diet AND Exercise are KEY - Try not to make weight loss your sole focus.  Create a life-long   habit of eating well, exercising and living a healthy lifestyle and the rewards will be bountiful.

Check out the Group Fitness Class Schedule at
 Central Clemson Recreation Center - 

MERRY CHRISTMAS and see you in 2015!  

Fitness FUN Facts

1. Fewer Doctor's visits! (this benefits everyone)
2. Eat a doughnut! (on occasion)
3. Extend your life!
4. Take a STEP class ;-)
5. I LOVE seeing posts on Facebook about people living healthy lifestyles! 

My New Fitness Home

I am proud to announce I will be joining the fitness team at the Central Clemson Recreation Center!

New State/New Balance Wear Test

Just as I moved to sunny South Carolina, I received a pair of New Balance shoes to wear test.  New Balance Wear Test Program

This cross-trainer is very light and perfect for summertime workouts at the Central Clemson Recreation Center.  It sure is HOT here!  This training shoe is great for aerobics classes due to the flexibility and support to aid in quick lateral movements.  I definitely recommend this shoe!

Kettlebell AMPD Certification

Kettlebell just got LOUD!

Kettlebell AMPD is a new fitness program like nothing out there. It takes the most effective kettlebell moves and choreographs them to music!  http://www.kettlebellampd.com/

FRIENDSHIPS! ~ One of the Great Benefits of Taking Group Fitness Classes

What are the Benefits of Group Fitness Classes?

 Group Fitness offers a variety of training techniques, environments, and challenging workouts.  You don’t have to be a professional dancer or a kick boxing expert; it’s all about getting your heart rate up and having a good time ~ JUST KEEP MOVING!

There are many benefits to group fitness, from building cardio endurance to improving muscle tone and flexibility and building great friendships!

It Boosts Your Motivation

Going to a class with a friend or exercising beside a stranger is a great way to boost your ego. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals, especially when the instructor is saying “just 5 more!” You are able to push yourself a little more to finish out the set with the rest of the class!

It's Fun and Will Get You Into a Routine

Working out in a group fitness setting is fun and takes your mind off of the work. Classes have energetic music to keep you pumped up and get you going. Working out doesn’t have to be a chore, have fun with it!

If you are the type of person who has to stick to a routine, you would really benefit from taking a group fitness class. They are always scheduled at specific times and are perfect for people who do not have a lot of time to exercise.

You Will Receive Proper Instruction

Another great thing about taking a group fitness class is that you will receive proper instruction. A fitness instructor, yours truly, will show you the correct techniques to use so that you can avoid injuries and get the best workout possible.

And lastly……

You Can Develop New Friendships 

In a group fitness setting you have the opportunity to meet new people, and make new friends. You get to meet people that you wouldn’t normally meet unless you were taking a class. If you just start a conversation with one or two people in your class, they could become lifelong friends.

It was a true pleasure teaching group fitness classes at the Peters Township Recreation Center.  Not only did I have the pleasure of being a fitness motivator; but, helped create new friendships.  I will miss everyone and plan to continue my fitness vocation in sunny South Carolina. 

MARCH/APRIL CLASSES! Sign Ups Start - Monday, February 17!

Too Tired to Exercise?

If you feel too tired to exercise, remember that exercise boosts energy...

Studies show that people who exercise are healthier, cheerier, more energetic, think more clearly, sleep better, and have delayed onset of dementia.  What's more, they get relief from anxiety and mild depression.  No one really disputes the benefits of exercise.
The trick is actually DOING IT!

Exercise GIVES energy.  It is sometimes hard for me to get up on a Saturday morning, after a long work week, to teach my Step It Up class; but, I always leave feeling far more energetic than when I went in. I LOVE to watch my participants have fun during class and excel through fitness  -  just look how HAPPY everyone looks to be there on a Saturday morning!

Think Fun and Variety  - 

We need to have fun  -  even while we're working hard; so, do both!

Whether it's a Step It Up class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods.  Make sure you include activities you truly enjoy and look forward to doing.  Think movement that's more like recreation and makes you forget you're working out.  Also, music is a great motivational tool to help push you through your workout.

2014 - Make Exercise Part of Your Life!

With the New Year upon us, it is time to get back into your fitness routine!

I often get asked "What are the best shoes for aerobic exercise?"

One of the most important pieces of equipment is the shoes you wear during aerobic exercise.  Not all athletic shoes are made to provide proper support for the types of movements common in aerobics.

Bottom line, eliminate running or walking shoes from your aerobics shoe options.  While these are popular shoes, they are made for straight movement and provide no lateral support, which can lead to ankles injuries. Also, the ideal aerobic exercise shoe should have mesh uppers for breathability.

Now, specifically for Step Aerobics:

Unlike traditional aerobic workouts that take place on a flat surface, step aerobics uses a step between 4 and 10 inches in height. Step aerobics involves quick lateral movements and constant stepping up and down. These workouts increase the impact to joints in the lower extremities and without appropriate shoes to support the feet, the likelihood of injury increases.

Shoes designed specifically for step aerobics provide much more shock absorption than other sneakers. Aerobic shoes provide increased stability to the foot, which is necessary for side-to-side movements. They also allow for increased flexibility for exercise movements that require turning and twisting. Proper shoes can prevent common step aerobic injuries, such as shin splints and stress fractures.

Recommendations:

New Balance's WX871 sneaker was created specifically for aerobics and fitness boot camps. These lightweight shoes offer New Balance's most advanced shock absorption technology. Shock absorption is provided throughout the shoe with extra cushioning in the heel. Midfoot support protects the foot during side-to-side movements. Designed for indoor or outdoor use, the rubber soles do not leave marks on gym floors.

http://www.newbalance.com/New-Balance-997v2/WX997-V2,default,pd.html

As a New Balance wear tester; I was recently selected to test New Balance’s M990 GL3 Running Shoe.  

http://www.newbalance.com/New-Balance-990v3/W990,default,pd.html

Looks like I have some running to do!  

NEW YEAR'S RESOLUTION TIME!

Sign Ups for January/February 2014 Classes  

 Monday, December 16!

November/December Classes! Sign ups start Monday, October 21!

Stay in Shape During the Holidays!

Fitness Items that I Cannot Live Without: Functional & Cute Fitness Clothes- Blog Four

Fitness is very important to me; but, I’m not a dedicated triathlete or anything.  

In fact, I pretty much hate to run and think cycling up hills is really hard; BUT, exercise boosts my metabolism, improves my mood and strengthens my body, so I do it anyway. 

... And believe it or not, the clothes you wear for a workout can make a difference in how you feel. 

Some days, it’s really hard to find the motivation to work out, right?  When that happens, cute active wear can help! Seriously, a coordinated set of active wear can help put me in a fitness mood. Even more importantly, wearing the right gear for the activity can improve performance and reduce the risk of discomfort and/or injury. 

Select the right clothing for what type of exercise you are doing. If you are going biking or running, you should not wear long and baggy pants that you could trip on or get stuck in your spokes. A cardiovascular workout would call for loose clothing that lets sweat evaporate easier. More form-fitting clothing is appropriate for strength training so you can see the muscles you are training. 

Now, back to the fashion aspects of fitness wear. Most of us women feel better when we know that we look good. This holds true for exercise as much as any other activity.  When I have cute active wear, it makes me just a little bit more confident about my workout. 

Fall Fitness!

Sign up for September/October Classes!

Fitness Items that I Cannot Live Without - Sweaty Bands ® - Blog Three

I am addicted to Sweaty Bands®!   

I cannot imagine working out without one.  ‘OMG, they don’t slip’, couldn’t be any truer!   

It was always such a pain, as I have to wear something to keep my hair out of my face, and I used to have to take a minute out of my class to fix my hair, and now I don't!

They are super cute and functional!  Best thing invented since Post-its®!

http://www.sweatybands.com/