Thanks for your comments on my Debbie Downer post. It definitely makes me feel better that I’m not the only one who lets it all build up and then, well, you know what happens. We don’t have to talk about it again.
I taught a spin class yesterday morning.
Favorite new song to my playlist is Get Lucky (feat. Pharrell WIlliams). We did a moderate climb with some pushes up the hill at a harder intensity during the chorus. (PS- I’m shoulder dancing while I write this and listen to the song for the umpteenth time.)
I had a 7 mile run on the schedule for yesterday with my MCM training plan. It wasn’t fun to get on the treadmill after spin, but I got advice from the Runner’s World Challenge experts to make my hard training days hard so I can have full rest days and be sure to take advantage of easy days. So, that’s what I did.
I have a running post in the works with some updates so will go into more detail there, but I made it through the 7 miles and the rest of the day was just that much better.
Oh, really quick, we got a special visit from only my most favorite Muppet in the whole wide world.
You’ve seen my embarrassing impression from like 2 years ago, right? Ha.
I also ate squash while finally looking over my notes from the IDEA World Fitness Convention to figure out what I wanted to recap on here first.
I also tried to impress STUFT Daddy for dinner with a little help from the frozen food section at Trader Joe’s.
The mojito salmon was pretty darn good. I’m pretty sure he was impressed. Ha.
Okay, so let’s talk IDEA World Fitness Convention for just a bit.
I don’t know if you’ve even been to a fitness professional convention, but man, this one is like the big daddy of them all. I’ve been to the convention a couple times in the past, but only when it’s been in San Diego.
Let’s see, quick description- thousands of people, a bazillion sessions, workouts and workshops to attend, the biggest, coolest expo ever and well, just tons of super fit, super fun professionals learning from the best of the best and doing their thing to inspire the world.
So three and a half packed days of sessions makes it pretty darn hard to remember everything you learned.
I took a lot of notes, but I just can’t make some of them out at the moment.
I won’t go over all my sessions since there were about 16 of them total and to be honest a bit of a blur.
After day 1, you’re pretty much physically and mentally exhausted.
My sessions included some really, really great ones.
Some more spin. My second spin session was called “ShLOC” (S@*+% Load of Climbing). Funny huh?
Kelli Roberts presented it and she and her hills were no joke.
And now I really really really want one of these Schwinn A.C. Performance Plus spin bikes.
A girl can dream, yes?
I took some fun step classes.
Yes, the cool people still do step and they come up wit some pretty spectacular stuff on there.
I also took some BOSU classes. This one in particular was called BOSU Crush It. The presenters, Amy Dixon and Mindy Mylrea led us through lots of different sets of drills and each set ended with a one minute AMRAP challenge.
There was even this ginormous all star presenter boot camp class.
That was a bit nutty.
I noticed a lot of emphasis on functional training. Many of presenters focused on moves that are time efficient, multi-directional, challenging and functional for everyday movement.
Also a lot of focus on HIIT training and body weight movements/workouts you can do with minimal equipment.
So, thought I’d share my favorite sessions and moves with you, yes?
The first one was the Ultimate Portable Playground. My favorite move from this one was an external rotation with a lunge. Not just any lunge though, one with a gliding disc under the outside foot.
I suckered my new friend Meleah into taking a few pictures with me so I could show you the lunge.
And, whelp, my favorite session was XIT (Extreme Interval Training) with Helen Vanderburg.
She is amazing and one of the best instructors around.
Let’s talk HIIT for a minute before I give you me favorite moves she did.
A couple things to know about interval training:
- Interval training in general is bouts of high-intensity exercises with low-effort rest intervals.
- HIIT is increased intensity to maximal effort over a very short period of time. There are so many great things about HIIT workouts. I know I’ve talked about them before, but here are just a few:
burn more calories in less time, continue to burn calories for up to 24 hours AFTER you workout because of the higher intensity level, you don’t need any equipment, it helps you lose fat instead of muscle (as sometimes you do when all you do is steady state cardio) and it can be done anywhere.
Now there are numerous studies that not only show the benefits of HIIT and the increased cardiovascular performance, but the physiological gains as well.
Need a few more reasons to add in some interval training?
I didn’t think so.
So, in this workshop we did a couple different circuits with different lengths of time on the interval sets, but HIIT interval she did with us was 5 moves. 1 minute on each move and the minute was broken down into 30:20:10. 30 moderate, 20 intense, 10 all out intense.
Here are the moves.
1. Switch lunge, hop
2. 1-leg burpees R
3. 1-leg burpees L
4. plié pivot, hop (touch heels)
5. tricep push-up with an oblique twist
And yes, I’ve already used all of them with the exception of the tricep push-ups in my classes already this week. They’re that good.
So pictures of the moves and then a little video of them so you can feel like you were at the convention with me. Fun, right?
Switch lunge, hop
plie- no picture
tricep push-ups with oblique twist knees to shoulders
And now, this little clip for your viewing pleasure.
It’s fun to watch Helen and listen to her style of teaching. She means business.
I put a clip of some rope drills she made us do at the end too.
What the heck? Ropes are HARD!
The first part of the video is really blurry, but I kept it in there just so you can see how the lunge goes.
Now, here’s your challenge to do the same workout we had to do.
Have a good one!
Next up I get to show you all the fun expo finds. I’m still going through all my bags. He he.
Oh, I almost forgot. On the Reebok One website right now, they have a special 30 days of giveaways promotion going on. They’re giving away a $100 gift card every day to one winner who signs up as a new member. Pretty cool. Check it out here.
Have you ever been to a fitness conference?
Do you do any kind of HIIT workouts?