I felt it necessary to explain my love of all Group Exercise Programs, because while I typically do have a “favourite” class, it changes all the time. It’s more of a monthly favourite than an indefinite favourite.

I encourage you to try something new over the next three months and see what “favourite” class you can embrace!

Without further ado…

COURTNEY’S FAVOURITE CLASS (IN DECEMBER):

BodyCombat!

Never tried kickboxing or martial arts? No problem.
Don’t have a black belt? Who cares!
Afraid you might punch like a girl? The only way you’ll learn how to properly punch, is to TAKE THE CLASS!

It’s time again for the honesty card: I considered all the above before my very first BODYCOMBAT class. My punches were not very strong, and my technique needed a boost.

But…

Did I burn a lot of calories? YES.
Were my arms more sore than any other class I had tried? YES.
Did anyone care that I didn’t look exactly like the instructor? NO.

The point of any Group Exercise is to workout, have fun, and feel the motivation and energy of the group. It isn’t to be perfect. It isn’t for other people to judge what you look like.

GoodLife Fitness is for everybody, and every BODY. YOUR body can do BODYCOMBAT!

As always – talk to the instructor before your class starts, to let them know you are new.

Give yourself 3-4 classes to decide if you like the program – it will get easier to follow every time!

Until next month… stay with the fight!

What’s your favourite Group Exercise class? Share your experience with us!

September is a great month for renewal. In my experience, there are two things that can happen throughout the summer months:

1. You continue with your fitness goals with more vigorousness than in the spring. After all, ‘tis the season for much more revealing clothing – bikinis, short-shorts, tank tops, and bare (male) chests.
2. You succumb to all the social aspects of summer (patios, barbeques, long weekends, and extra “beverages”), and end up instead packing on a few and dreading all the summer clothing mentioned above.

How was your summer?

Since my blogging consistency over the summer has closely resembled the latter, I figured there couldn’t be a better time to talk about what happens when you hit a speed bump, and essentially, “fall off the wagon”.

Don’t panic!

If you’ve had a highly “social” summer, don’t panic! There is light at the end of the tunnel.

Remind yourself of your original goals. Have they changed?

Check in with your fall schedule. What specific times do you have to designate as GoodLife time?

Try something new. Re-catching the fitness bug is about finding something you love. Check with your local club for promotions or new classes that may be coming up in September. Try a class with an instructor you’ve never experienced. Or, grab a friend and book yourselves into a TRX demo or camp – I promise you will not be disappointed!

Moderation…

Reaching your fitness goals is as much about moderation as it is about consistency. I’m sure you’ve heard the age-old “80-20” rule – 80% of the time you are regimented and follow healthy eating and exercise habits; 20% of the time you can have a “cheat” meal, and/or take a rest day from your training.

The most important thing to remember is that you will not ruin your progress by having one measly slice of pizza on a Tuesday night. (A slice of pizza every night, on the other hand, could be a problem). When you give in to temptation, know that you haven’t thrown in the towel. Get up and go to the gym, you will feel entirely better afterwards – no matter how hard it is to get yourself there.

There doesn’t seem to be a simpler way to put it than in Nike’s words: “Just Do It”. If you take away all the excuses and complexities, you’re left with two things:

1. Eat healthy and avoid things you know are bad for you;
2. Keep calm and… go to the gym.

Are you back on the wagon yet?

You’re the only one that can pull yourself back up.

Just Do It!

This week Courtney shares what makes her day awesome. Courtney is a Group EXercise Instructor for BODYPUMP, RPM, BODYATTACK, and BODYCOMBAT! Here are her six essentials for a healthy day:

1. Start the morning immediately with LOTS of water and a protein-packed breakfast – set your day up for success!
2. Plan when you are going to be active – for me it could be a class in the morning, doing my own workout in the afternoon, or playing soccer in the evening – not always the same time every day!
3. Switch it up! Completed a run yesterday? Why not go for a swim today! Try to change up your workouts to confuse your body.
4. Pack your lunch! Temptations are everywhere. If you are armed with a full lunch bag with healthy, filling foods (and eat them every few hours), you are less likely to get hungry and will keep your blood-sugar levels regulated to keep cravings away.
5. Make time for friends and family. Call your spouse, mom, or best friend at some point – and be sure to keep up to date with what they have been up to. It’s healthy for you, and will mean a lot to them.
6. Laugh every day! Joking with friends or co-workers, or even taking a 2 minute “youtube break” and finding a funny video to lift your mood – it will make the day go by much faster!

Here’s one that will only take up 14 seconds of your day!
http://youtu.be/E63ExmhOk8g

If you are like me, you find the month of March to be a long-awaited turning point in the year – after holidays, the start of a New Year, and the test of maintaining your resolutions into the conclusion of February. March, for some reason, makes me think of May – despite April being sandwiched in-between the two. May subconsciously correlates to summer. Finally, summer – as much as it signifies bikini season – also brings with it one of my favourite times of the year – SOCCER SEASON!

If you find comfort and fun – not to mention a fantastic workout – via organized sports, you may be gearing up for the summer season as a prerequisite to your first game. Along with power, precision, speed, agility and flexibility, participating in recreational soccer once per week keeps me motivated and physically challenged in new ways.

Being a participant in organized summer sports, whether your game is soccer, football, baseball, golf, ultimate frisbee, or another activity, I can’t help but make another association – it is very similar to being a Group EXercise participant.

Games are scheduled at a specific time every week and  the workout is both fun and physically demanding.  I see the same group of individuals each week, we are all working to gain one goal or another (whether in the net, or another type of fun or fitness goal) and we keep each other constantly motivated to succeed. What better way to be prepared for your summer sport – physically and mentally – than by participating in Group EXercise to improve and elevate your fitness level for the purpose of sport.

GoodLife offers many Group EXercise programs that can help propel your game to the next level, no matter what sport you choose. Today, I would like to highlight the original sports-inspired cardio program that will have you running with an extra stride in your step before you know it.

What class is the most sports oriented?
The simple answer is BODYATTACK. There are multiple benefits of cross-training for your summer sport with BODYATTACK. Aside from the obvious cardio benefits, there are also specific tracks designated for power, agility, strength conditioning, flexibility, and stamina – all components often required for various sport skills.

How can BODYATTACK specifically affect my ability to perform in a situation outside of class?
When I began my BODYATTACK journey, I could barely complete an entire class doing all high-intensity options. What I found was, after participating in 2 BODYATTACK classes per week, my speed on the treadmill (and outside) increased. I went from scarcely maintaining a 5.0 mph speed for a period of 5 minutes, to running an entire 30 minutes at 6.0 mph. It took me about 2 months to notice this drastic change, but I started realizing the cross training benefits of doing other cardio activities would be hugely beneficial for my out-of-gym endeavours. I could get to the ball faster. I could get a step ahead of my opponent. I could outrun the defensive player and have more time to set up a play. The benefits were seven-fold.

What should I expect in a BODYATTACK class?
BODYATTACK is a great program for everyone – athletes and weekend warriors alike! The basic structure and dimension of BODYATTACK is set up for maximum cardio and heart fitness, with a shot of muscle training to challenge and surprise your body.

Here is a typical timeline of the class structure:
00:00-20:00 – Warm up, Intervals, and Plyometric Training – First Cardio Peak
20:00-25:00 – Muscle Conditioning – Upper Body
25:00-45:00 – Agility, Speed, Interval and Power Training – Second Cardio Peak
45:00-55:00 – Muscle Conditioning – Lower Body and Core
55:00-60:00 – Stretch – Cool Down
*Times listed are approximate

How many BODYATTACK classes should I do to prepare for my sport?
Ideally, 2 BODYATTACK classes per week should help you improve your cardio and fitness levels for sport. You will want to start in advance – March is a great time to take on a new challenge, and prepare yourself for sports that can begin in mid- to late May. Set a goal – how many BODYATTACK classes do you want to complete before game day? Break that down into weeks before your game, and set yourself up for success in sports and fitness!

There’s good news! If you are new to exercise, GoodLife Fitness can help you navigate the specifics of exercise without even batting a sweat-covered eyelash. The secret to simplicity is in the realm of Group EXercise!

Don’t get me wrong – if you’ve never began a fitness program, one of the greatest options for being successful is by utilizing a Personal Trainer to create a customized, 1 on 1 plan for you. If that isn’t quite in the cards for you, however, there’s a great option that isn’t exactly 1 on 1, but it is a great ratio to get your program started, and to keep you engaged and excited about exercise.

If you haven’t discovered the world of Group EXercise yet – you are in for a real surprise! It may not be 1 on 1, but you will enter a room with an experienced tour guide to help you though exercises that can seem challenging if you are alone, but are somehow easier to complete when in a group.

The best part? You can get your weekly dose of specific exercise types, simply by choosing a program that fits into your schedule.

Cardio Based: 4-7x/week

Examples: BODYATTACK, BODYCOMBAT, BODYSTEP, RPM, Zumba, SH’BAM, BODYJAM

Strength Training Based: 2-4x/week

Examples: BODYPUMP, CXWORX

Cardio and Strength TOGETHER

Examples: Newbody, BODYVIVE, Flexi-Bar SHAPE

Flexibility Based: 4-7x/week

Examples: BODYFLOW, Yoga, YogaFIT, YogaFIT Sweat, Pilates

The above are simple suggestions and based on the majority of what the class delivers in a 45 or 60 minute time frame. Of course, MANY programs offer all three components – BODYATTACK, for example, has 15 minutes devoted to strengthening upper, lower, and core muscles, split neatly throughout the class. However, the majority of the class is devoted to heart-pumping cardio exercise, which is why it is in the cardio based category. Many other Les Mills and GoodLife Exclusive programs follow the same benefits – multiple types of exercise in one convenient class!

A typical and simple to follow guideline is to have 2-4 strength training sessions per week, 4-7 cardio sessions per week, and 4-7 flexibility sessions per week. For me, it’s as simple as “3-2-1”: 3 BODYFLOW classes, 2 BODYPUMP classes, 1 BODYCOMBAT, 1 BODYATTACK and 1 RPM. Exercise CAN be this simple for you too!

What’s your number?

January is traditionally a month of new beginnings. Whether you believe in making resolutions or not, the lure and appeal of a brand new month alongside a brand new year can’t help but make you want to make some kind of change, however small. The combination makes for the ultimate fresh start!

There are many ways you can start to make small changes that will make a big difference for your overall well-being. Start adding lemon to your water. Swap cream for milk in your morning coffee. Purposely park your car at the back of the parking lot, or take the stairs instead of the elevator if there’s an option.

If you’ve already committed to your health and fitness in 2012, give yourself a pat on the back. Getting yourself in the door is the first step. The next step is to ensure you are getting the most out of your workouts! Typically, it takes up to 21 days to create habit-forming behaviour. Commit to at least 3 days per week – before or after work – and even if you feel tired and cranky on the way there, push yourself to get to the front door. I promise you’ll feel better afterwards!

One of the best ways to challenge your body is to frequently change the way you workout. Personally, I also feel that I can challenge myself more when I know others are around – or that someone is keeping an eye on what I’m doing! One of the best ways you can get this feeling is by participating in a Group EXercise class. Most Group EXercise classes are included with your membership, and allow you unlimited access to class schedules.

Maybe you’ve been toying with this idea for awhile – or maybe you used to be an avid Group EXercise participant in the past, but have been out of the game for awhile.

Whatever the case, here are a few DO’s and DONT’s for visiting your first class – whether it’s your first class ever, or simply the first time you are trying a new discipline.

DO…

…arrive EARLY! It will give you time to set up and learn about the equipment used, if any.
…speak to the instructor before class. Let them know you have not tried this class (or any class, if that’s the case) so they can give you an overview of what you can expect throughout the next hour.
…have an open mind! Yes, you will probably do some moves that you’ve never done before. Yes, your body may feel strange and confused at times. Use the rule of 3 – try THREE classes before you decide if you like it or not! Chances are, by the third class, you’ll understand the language and names of the exercises, and you’ll follow along like a pro!
…bring a friend! There’s no better way to workout alongside a pal than by bringing him or her to a Group EXercise class. Plus, you may feel better if you have someone else who has never done the class before!

DON’T…

…expect to be a pro the first time! The first class will be like a “warm-up” for your body – help it to understand the moves, and ensure you come back for a second try later in the week.
…arrive LATE! It will make it more difficult for yourself and the instructor if you try to sneak in at the very last minute and avoid admitting that you’re new. (*FYI-There are, at minimum, 2-3 new participants in almost EVERY class I teach. Trust me; you will likely not be the only new participant!)
…give up! Some moves or exercises will take longer for your body to adjust to. This is normal. Keep at it and you will find you get stronger each class!
…WORRY! Your instructor is trained to expect first timers – and he or she will be able to help you along the way!

(A couple more things to DO… Start now. Make a new ending for yourself. Try something new. And most importantly, have FUN!)

Want to give Group EXercise a try?  Find a class near you!

“Take the first step. You don’t have to take the whole staircase, just take the first step.” – Martin Luther King Jr.

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!

With the holidays quickly approaching, you might find it difficult to worry about (or, let’s face it, even think about) your fitness goals. Parties, social gatherings, family visits, shopping trips, cooking, baking, and decorating swiftly prioritize your schedule, making it easy for you to think you don’t have the time to add anything else into your schedule – especially your workouts. Don’t let yourself fall into this trap.

The average holiday dinner can range anywhere from 1500-2000 calories from start to finish – or MORE! That’s more than most healthy females should consume in one day. Consider this – how often do you have just ONE holiday feast in December? I know I usually have 2-3 full dinners myself over a few days. The ratio does not look good – we are tempted to do FEWER workouts, while consuming MORE calories. How do you counteract this equation? The answer is simpler than you might think.

Average calories burned in several popular Group EXercise Classes…
BODYPUMP – 560 (just 3 classes = 1680 calories)
BODYCOMBAT – 740 (just 3 classes = 2220calories)
BODYATTACK – 735 (just 3 classes = 2205 calories)
RPM – 675 (just 3 classes = 2025 calories)
BODYFLOW – 390 (just 3 classes = 1170 calories)
BODYSTEP – 620 (just 3 classes = 1860 calories)
BODYVIVE – 420 (just 3 classes = 1260 calories)

Without a doubt, the holidays are about getting together with family, relaxing, and catching up. There’s no shame in cutting back your workouts, and giving yourself a break from your daily routine. Just keep your indulges to a minimum, and add an extra class or two into your holiday to help keep the damage to a minimum!

5 tips to further assist your efforts:
1. Go to the gym EARLIER – get your workout or class complete, then plan on running errands directly afterwards.
2. Bring someone with you. If you’re visiting family, encourage them to join you for a class –even if they aren’t a GoodLife member. (But don’t be tempted not to go if they decline)
3. Make your scheduled class a priority – pretend you’re the one teaching it, and you’ll have no problem.
4. During your family get-togethers, use a plate or napkin to portion your appetizers ahead of time. If you don’t use one, you will lose track of how much you’ve eaten before dinner.
5. When choosing your food options, choose wisely. If there’s something there you don’t absolutely LOVE, why waste the calories?

The chart below provides more details on each Les Mills class so you can choose which class is right for you.

Click image for larger version

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!

Often terrified of change, since birth we’ve been programmed to enjoy certain activities at specific points throughout the days, months, and years of our lives. Breakfast? Always first thing in the morning. Pay day? I’m sure you know the exact day it arrives in your bank account. Birthdays? Same time, same place, different year.

Routines help us drive forward, and aid us in keeping track of milestones and events – but what can be great for your agenda can often be detrimental to your workout routine. If your weekly workout consists of the same two Group EXercise programs that circulate around your favourite instructors or programs, it may be time to start mixing it up to reap the benefits of confusing your body to success.

Changing it up

The Canadian Physical Activity Guide suggests two to four days of strength training, supplemented with four to seven days of cardio and four to seven days of stretching.

• Are you a fan of BODYSTEP? Why not try a BODYATTACK or BODYCOMBAT class to switch up your routine.
• Are you a Newbody enthusiast? Hook up with a BODYVIVE class for something a little different – your muscles will thank you.
• Nothing can challenge your muscle endurance like a BODYPUMP class, but try switching to a BODYVIVE class once in awhile. It will do wonders for your body. BODYVIVE uses resistance bands to challenge your muscles, which will work them in a different way than lifting a barbell.
• If you’re a fan, you know BODYATTACK will squeeze out all the sweat your body can muster in a 60-minute period. However, in BODYATTACK the cardio challenges come from the power of your legs. Your upper body can often feel excluded from the fitness equation. Supplement this with a BODYCOMBAT class and I promise your back, arms, and chest will be screaming at you the next day. The cardio in BODYCOMBAT comes more from the upper body, and can therefore create a great balance from your BODYATTACK training.
• If you’re a BODYSTEPPER at heart, you love the cardio you can gain from stepping yourself to new heights. Want a similar and equally intense cardio challenge? Why not try GoodLife’s own Newbody class. Handheld weights may feel light for a short bicep workout but carrying them throughout an entire 45-minute cardio blast will channel your shoulder muscles like no other!
• Interested in cycling but feel it’s too much cardio for you? Fear not – RPM is, indeed, “just like riding a bike”! You control the resistance and pedal speed – take your time and find your own level as you progress.
• Currently enjoying RPM but want something different? Visit an All Terrain cycling class, for a wide range of territory and distance to cover – you never know what route you’ll take, which can do wonders for your body!

Do yourself a favour and give your body three to four FULL classes to adapt to the language and movement in the new discipline you’re attempting. Rome wasn’t created in a day – sometimes your body takes more than one day to adjust to new moves, too! Break the habit – challenge your body and mind with Group EXercise.

GoodLife wants to know: what Group EXercise class are you going to try this week?

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!