Fitness Friday 10/30: A Re-Introduction + A "Spooky" Workday Workout

Warning: LONG post ahead!  Happy Friday to you all!  Before I get to the usual Fitness Friday series posts here, I want to take a minute to welcome all new readers!  This week and next I'm participating in a health & fitness blog hop hosted by Kristy over at Runaway Bridal Planner.  What's a blog hop?  In short, it's a great way to network and get to know other bloggers in your niche.  I've been connecting with so many inspiring people this week and can't wait to continue making friends next week too. 

So, to start things off, I'd like to (re)introduce myself to you, give you a few fun facts about me and let you know what you can expect on the blog here.  To make it easier to read, here's a bulleted list of some facts about me and some links to other things on the blog.

About Me:

• My name is Ellyn, I'm a group fitness instructor and health educator living in upstate New York.
• I grew up in south-eastern Connecticut, lived in Kalamazoo, Michigan for 2 years during college, and moved to Rhode Island for 6 years back in 2009.  I just recently made the move to Albany, NY back in September of 2015 to live with my boyfriend.  
• I regularly teach group exercise classes at Vent Fitness and the YMCA in Guilderland.  In addition, I teach small-group strength training classes at Free Style Fitness & Yoga Center in Albany. I also occasionally teach local in-store classes at places like Athleta. 
• A few professional goals of mine include getting certified in personal training and fitness nutrition in the very near future.  I would love to start teaching small group training sessions and work with clients one on one.  I am also currently looking for Wellness Coordinator/Director positions in the NY capital region.  My goal there is to help develop client-based fitness and wellness programs for corporations around the state.
• If you'd like to know more, here are some Fun Facts about me.  I also wrote a post a while back on why I love being a group fitness instructor.  Check it out to learn a bit more about why I'm so passionate about this field. :)

About the Blog:

• I started this blog back in October of 2014 as an outlet for me to share my journey into the fitness industry and also to share the things I am learning through continuing education and professional advancement in the field.  I also share the workouts I teach during my classes as well as at home workouts and healthy tips to help maintain a healthy lifestyle when life gets a little busy.  We all need help with that from time to time!
• The name of the blog just came to me one day after thinking long and hard about starting a fitness blog in the first place.  I probably had gone to more than enough weddings at that time and kept hearing the marriage vow "... in sickness and in health...".  After that, the name came to me and it's stuck ever since.
• A few goals for the blog in its second year are to host fitness challenges for subscribers, start a few new workout series (e.g. Beginner Strength Training Guide, At-Home Workout Series, etc.) and to Link Up with fellow fitness bloggers!  (If you're here from the hop, or are a fellow blogger yourself, and have a few good health & fitness Link Ups to recommend, please let me know in the comments!  I'd love to get involved!)

Okay, whew.  That was a long introduction!  If you made it this far, let's move on to the fitness for today.  For those of you who are new to the blog, every Friday I post a Fitness Friday mini workout.  I originally started this series as a reminder to get up and move your body during your work day, especially for those of us who work desk jobs.  The workouts usually consist of 3 different bodyweight exercises you can do anywhere (like your office or cubicle).  They're designed not so much to make you sweat, but more to get your blood circulating and get you up out of that desk chair.  Ready for the fun today?  Keep reading for the details of the exercises, and here's a reminder that all the workout images are pinnable, so save them to your workout Pinterest board to access them wherever you find yourself! :)

Fitness Friday 10/30: Spooky Edition

3 x 3 - 3 times through for the full workout, then repeat 3 times throughout your day today.

Spider Planks - start in a regular plank position on your hands (or on your forearms if your wrists give you trouble).  Maintaining a neutral spine (i.e. no bend or arch in the back, and butt down), bend one knee and bring it out to the side toward your shoulder.  Place it back down and do the same on the other side.  Keep alternating "spider crawls" for 1 minute.  Trainer Tip: if you'd like, you can also do these from your knees.  Just remember to keep your butt down and spine straight from neck to tailbone.

Zombie Marches - start standing and reach your hands straight out in front of you.  Keep your arms there, and one at a time, lift your legs up straight, trying to reach your toes to your hands.  Keep marching in place moving as quickly as you can for 1 minute.  Trainer Tip: think about keeping your chest up and spine straight here, head up and gaze forward.  Bring your feet to your hands - try not to bend over to bring your hands down to meet your toes.

Scaredy Cat Push Ups - I call these 'scaredy cat' because at the top of the push up you'll round your back slightly, just like a scared cat does (except not that extreme!).  So, start in a push up position either on your feet or your knees (remember spinal alignment!), do 1 push up, and at the top as you come up, round out your shoulders, hollowing your chest, and engaging your abdominals to help you hunch.  Do that at the top of every one, and continue for 1 minute.  Trainer Tip: go at your own pace here.  These don't have to be a fast, do-as-many-as-you-can challenge (although if that's your M.O. then go for it - with good form!).  I'd rather you focus on form and do a few than rush through a lot with improper technique.

There you have it!  Remember to get through those exercises 2 more times right now for the full workout, and try to get the workout in 2 more times throughout your day.  Enjoy!

Readers: chat with me!  If you're here from the hop, welcome!  How'd you like the mini workout?  Do you think that's something you'd be able to do in your office or at home?  Feedback about this post or anything else about the blog?  I'd love to hear it!  How is everyone celebrating Halloween tomorrow?  Do you get a lot of trick or treaters?

Fitness Friday 10/23: Isometric Holds

Today's Fitness Friday mini workout was inspired by a class I took earlier this week.  We focused on isometric holds to work our glutes, quads, and abs, and man - they sure worked!  I wanted to share some of the moves we did and give you a little background about why isometric training is so beneficial (and why I love teaching it in my classes, too!).

Isometric training is a type of strength training where you're holding a particular muscle group (or groups) in a flexed state without allowing it to contract or extend.  Your typical bicep curl, for example, goes through the entire range of motion of the bicep.  In contrast, an isometric hold that works the bicep could be holding the dumbbell still with your elbow by your side bent at 90˚.  The benefits of isometric training are numerous, but my favorite point is that it increases muscular strength.  Obvious, I know, but it really does help, and when included in a regular dynamic workout, those holds are intense and you can really feel your muscles working.  

So!  Ready to get to holding while strengthening your muscles at the same time?  Keep reading for the details of the mini workout today.  The best part?  You can do this anywhere.  Seriously.  Anywhere.  Home, office, gym, park, in the kitchen, waiting for laundry, watching TV, etc.  Now, grab a buddy and go have some fun!

Fitness Friday 10/23

3 x 3 (3 rounds, 3 times today)
For each exercise, you'll hold the position for 30 seconds to 1 minute.  Try to focus on engaging all parts of your body, particularly the targeted muscle group.

Boat Pose (primary muscle group worked: abs) - like a V-up, except your hands reach straight out in front of you.  Your body should form a V by keeping your legs straight and spine aligned - don't round out your back!  (You should essentially be balancing on your butt/tailbone.)  Hold this position for 30 seconds to 1 minute.

Close-Arm Push Up (primary muscle group worked: chest) - get into a push up position with your elbows close by your ribs.  Bend your arms so you're about halfway down in a push up.  Hold that position for 30 seconds to 1 minute, keeping your spine aligned and neutral the entire time.  Trainer Tip: you can do this move from your knees if you need to decrease the intensity.

Lunge (primary muscle groups worked: quads & glutes) - simply hold a lunge position for 30 seconds to 1 minute on each leg.  Focus on keeping your chest up and knees bent around 90˚.

Remember to continue through 2 more times for the full workout, and again 2 more times throughout your day today! 

Readers: chat with me!  What's everyone up to this weekend?  How are you staying active and healthy?  Do you add isometric holds to your fitness routine or group classes?  I love 'em - I hope you do too!

Fitness Friday 10/16: 9-Minute Tabata Office Workout

Happy Friday everyone!  How has your week been?  Mine's been pretty busy since my mom is visiting this week and is helping me unpack and decorate the new apartment!  Despite being busy, though, I have kept up my fitness routine and have gone to some classes this week.  

One class I'm starting to really enjoy is the 20-10 Fit class, which is basically a Tabata class.  I love the quick 20-second bursts of work and the ability to (barely) catch your breath after.  I've been learning a lot of new exercise combos, too!  So, today's mini workout for the office is inspired by these classes.  Descriptions of the workout and exercises are below.  It'll only take you 9 minutes to get through, but since it's a little more intense than the usual Fitness Friday workouts, I want you to aim to get through it once today.  Ready to get started??

Fitness Friday 10/16

For each Tabata, you'll alternate between a strength move and a bout of cardio.  For each exercise, you'll work for 20 seconds and rest for 10 seconds.  Do 3 rounds of each pair, alternating strength and cardio, for a total of 9 minutes.  Ready to get started?!

Tabata 1: Wall Sit / Plyo Squats (x 3)
Wall Sit - Lean your back up against the wall, keeping your lower back flat against it by tilting your pelvis slightly.  Lower yourself down so you're in a seated position, knees over ankles and digging your heels into the floor.  Hold for 20 seconds.  
Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Continue that pattern for 1 minute.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Tabata 2: Push Ups / Fast Punches (x 3)
Push Ups - you know the drill.  Try to get as many as you can done in each 20-second round.  If you need to, drop to your knees, but remember to keep your spine aligned from head to tailbone.
Fast Punches - stand up with a slight bend in the knees, and punch straight out in front of you as fast as you can.  See how many you can do each round!

Tabata 3: Standing Crossover Crunch / Leaning Oblique Twists (x3)
Standing Crossover Crunch - stand with your hands behind your head, elbows out.  Bring your opposite elbow to meet your opposite knee, using your abdominals to "crunch".  Alternate between sides like you're marching in place as quickly as you can, keeping your chest up the entire time (i.e. don't bend at the waist).
Leaning Oblique Twists - start in a seated position, feet flat on the floor (knees bent), arms angled out straight upward, and upper body leaned back a bit to engage the abs.  From here, twist to one side, bringing that same side elbow to meet the floor, other arm stays in place.  Go back to start and twist to the other side, trying to touch your elbow to the floor. 

I hope that workout gives you the boost you need to finish up the work week strong and start a healthy weekend.  Tonight at 6:30pm I'll be teaching my FIRST CLASS at VENT Fitness - Total Body Sculpt!  I'm SO pumped and ready to be up on the stage teaching (I've never instructed from a stage before!).  I'll report back on how the class goes over the weekend.  Wish me luck! 

Readers: chat with me!  Have you done a Tabata workout before?  Have you ever thought about doing a mini version in your office for a workday workout?  What's everyone up to this weekend?  How are you staying healthy and active?