New year fitness goals

I love a new year and the opportunity to set myself some goals.  Last year was a big one from a fitness perspective.  Becoming an instructor was a long held dream which finally came to fruition.  I was proud to create my class and witness my own confidence grow the more I taught.

This year, my goals are focused very much on my day job (I recently left a permanent job after nearly eight years at the same company and have set up as a freelancer).  Of course I have a couple of fitness related aims however and will record them here so that I can re-visit this blog towards the end of 2017 to see how I got on.

Here are my resolutions:

• Continue to try new classes and explore new fitness disciplines (I tried pump, kettlebells and spinning for the first time recently and am keen to keep on challenging my body in different ways)
• Smash my half marathon personal best (1:58)

I have always loved running and spent my twenties competing in marathons and half marathons.  Here's me competing in my third London Marathon:

I'm aware however of the importance of mixing up my exercise, especially working with weights which (up until now) I've been woefully lazy about.  I'm hoping very much that my renewed commitment to trying different things (including my weekly dance fitness class which works considerably more muscles than running) will give me the strength I need to smash my half marathon time and do myself proud this year.

Good luck with your 2017 goals, fitness and otherwise.

Five amazing fitness classes in Camelford

In our sleepy little north Cornish town, we are hugely blessed with the huge range of health and fitness options open to us.   Whilst I can't deny that I miss having two or three different yoga classes to choose from each night, the fresh air and close proximity to both moor and sea more than makes up for it.

I'd be a pretty poor self publicist if I didn't give my own class a shout out here.  Since January, I've been teaching at F1 Gym on Highfield Road in Camelford.  Dance Fitness is a high energy blast of cardio focused fun, held every Monday night between 7.30 and 8.15pm.  After a couple of tracks to warm us up and get us in the mood, we begin a 20 minute aerobic section wherein I'll teach between 2 and 3 different routines, each made up of four moves each.  We repeat these routines over and over until everyone is confident in the moves and we can perform them with all the attitude and energy of Lady Gaga and Beyonce in the Telephone video.  I try to include moves which work different muscles (so it's fabulous cross training for runners, cyclists or anyone looking to mix up their cardio work) and will give both high and low impact options so that everyone can work at their own pace.

I strive to keep the atmosphere of my class informal and fun; there is no need to get the moves right, but the very act of trying to remember them and in which order they appear provides a fantastic workout for the brain, as well as for the body (the importance of which I'm acutely aware of as I get older!).

Here are four other awesome weekly workouts available in Camelford, all tried and tested by me!:

Body Tone

Where? See below
When? Various

Hidden away down a quiet back road, once found, you'll be delighted you discovered it.  F1 Gym is a treasure and we are hugely lucky to have such a fantastic facility in our small rural town.  It occupies a large warehouse space with a sizeable mezzanine studio.  F1 attracts a huge mix of people, all very friendly.  Staff are extremely knowledgeable and customer service for members is exemplary (personalised training plans and goals are set for all new members and are followed up in an encouraging manner).  Manager Rod has been nothing but supportive of me and my journey to become an instructor and I love teaching my weekly class here.

There are a huge range of classes taught at F1.  My favourite (apart from mine of course) is Bodytone.  Taught by Jo (who is newly qualified in a huge range of fitness disciplines), it is a weighted workout to music, using a barbell where each track works a different muscle group. Working with weights is relatively new to me and the feeling is intense (in a really good way!).  I didn't sweat but felt good to the core, knowing that my cardio obsessed body is crying out for this kind of exercise.

The class is totally suitable for beginners (just choose light weights and build up as you progress) and is extremely friendly with a real atmosphere of mutual support, all led by Jo who gave clear instructions throughout and engendered a real sense of fun (plus fab music choices to keep everyone pumped).

Since writing this post, the very enterprising Jo has set up her own fitness studio where she'll be taking her Body Tone class and offering it as part of a whole range of classes on a pay as you go basis.  Jo's fitness studio is also on the Highfield Road estate and the link to her page is here 

Zumba

Where?  Sir James Smith's Community School
When? 7pm Wednesdays

Obviously I love to dance and Zumba, the internationally renowned brand of dance fitness with millions of participants and multiple classes in every town ticks many of my personal boxes.  Zumba is taught on a track by track basis so regular attendance helps if you really want to be able to nail the choreography.  Mike Truscott of Iconik fitness teaches Wednesday night Zumba in Camelford.  His excellence lies in his perfect technique and ability to create a banging party atmosphere (how can exercise be THIS much fun you ask???).

More info on Mike's classes here

There is also a Zumba class at Camelford Leisure Centre on Tuesday nights with Marie.  I've heard very good things about this class and her children's dance classes held on a Thursday night are reputed to be awesome.

Swim Plus

Where? Camelford Leisure Centre
When 8.15pm Tuesdays

This is my must do weekly class.  It's on quite late (usually I'm reclining in my jim jams by 8pm most weeknights) and motivating myself on a cold winter's evening to strip off and jump in the pool (usually after I've practically fallen asleep whilst putting my small daughter to bed) is no mean feat.

However, I never fail to feel incredible afterwards and credit Swim Plus, alongside training to be an instructor with finally being able to comfortably fit into size 10 jeans (from River Island and TOPSHOP no less!, I know, terribly vacuous...) after having been a comfortably wobbly 12 my whole adult life.

Swim Plus is an instructed class where we go through a series of drills, working on different strokes, at different speeds, sometimes with aids (kick boards, fins, pull buoys) to help us focus on arms or legs.  The shorter, sharper drills feel like I'm teetering dangerously out of my comfort zone and by the end I'm usually gasping for breath and feeling hugely satisfied; whereas the longer,endurance focused drills feel blissfully meditative and (forgive the cliche) like I'm indulging in much needed headspace and (cliche alert) me-time.

Because swimming in non-impact, it compliments my Monday night dance class perfectly.  It's always hard work, I always sleep like a baby afterwards and I swear Wednesdays are my most productive day.

Circuit training with Camelford Up and Running

Where?  Pendragon Country House Hotel
When? Most Tuesdays and Thursdays, check our Facebook page 

The Camelford Up and Running group is a band of 88 runners with new members joining every week.  Group members post on Facebook when they're headed out and other members join in as and when they can.  We've also started to attend events together as a team and have coined the nickname the 'orange army' due to the rather unsubtle colour of our shirts.



For a while now, we have been meeting up for a weekly, self led circuits session on the lawn of the Pendragon Country House Hotel (their owner Sharon is a member) and have been muddifying their beautiful croquet lawn with all sorts of hideous but effective HIIT style badassery.  I've written about my general hatred of this type of exercise on here before (see my post on feeling the burn here) and nearly actually cried in the one and only tabata class I've ever attended.

The truth is though, that a bit of this kind of exercise does you good and I can't think of better company than the cheery souls that make up the orange army.

By the way, Matt and Sam founders and chief organisers of Camelford Up and Running have recently heard that they have London Marathon places!  Couldn't happen to two nicer people.  You can sponsor them here

Dreams, goals, setbacks, life....

At the beginning of the year I set myself three new year's resolutions.  They were:

• To become a vegetarian
• Not to buy any new clothes
• To be teaching a dance fitness class once a week

Over half way into the year and I've nailed the fitness class, failed at the vegetarianism and have treated myself to only one new item of clothing (an expensive floaty little top by surf brand Roxy which I then promptly spilt red wine on) and a few second hand charity shop bargains (perfectly fitting River Island jeans anyone?  How can a person say no???).

I'm eating plenty of vegetarian food however and am determined to stick to the 'no new clothes' rule until January (including those pesky second hand bargains).

Why bother to set goals if I'm going to break over 50% of them you may ask?  For me, it's a way of life (I'm a professional fundraiser for my full time day job so targets are part and parcel and essential for staying on track), a way of knowing whether or not I'm achieving the things I set out to and if I'm not, then constantly striving to ensure that eventually (after multiple setbacks and failures) I do achieve them.

Vegetarian dreams...

Those times of multiple setback and failure also enable a period of reflection around whether or not we are actually following the right goals.  Vegetarianism is important to me and I believe that we should simply eat the plants we grow to feed our animals instead of adding an unnecessary layer of resource to our food chain.  It makes sense if we want to save the planet.  But at the moment, I just enjoy the odd meaty meal too much to be able to cut it out completely and abide by this (albeit very sensible) philosophy (*feels guilty and runs off to make some oat milk...*).




Limiting my clothing purchasing also continues to be important and I'm determined to see it through until the end of the year, save possibly for a pair of desperately needed winter boots after my second hand pair fell apart and started to let the winter storms in through the leaky soles.  Ugh.  Despite this, my bank balance and the planet will be oh so pleased.

Teaching a fitness class once a week still feels like a dream come true and more than I could have asked for this time last year when on a whim, I signed up to become an Exercise to Music instructor, fulfilling a very long held life goal which until that point, simply wasn't important enough to act upon. Increasing my teaching hours doesn't feel important at the moment however, maybe when my little girl is a bit older and no longer needs putting to bed.

So goals can help us achieve our dreams or make us realise that our dreams were never really that and so new dreams are needed.

Whilst I'm on the subject of new dreams and the aforementioned multiple setback and failures, I feel that now is the time to set some serious life goals.  Three months ago, my full time fundraising job (which I love) was subject to a departmental restructure and I decided not to reapply for a new role in the same organisation.  Such a hard decision to make and one I know I will question constantly until my life starts to look a little bit sorted again.

As I lounge in bed at the beginning of four weeks leave (and part of my three month notice period), I feel like this could be the most creative, inspiring, challenging time of my life and the possibility for taking control of my world and achieving big things is endless.  It's definitely time to set some resolutions (big and small)....

Watch this space.

Dance Fitness, my style, freestyle

Having always enjoyed dance as a youngster (I paid for my own ballet classes with money I earned from singing in the church choir) then aerobics through my teenage years and latterly Zumba classes (we’re very lucky to have an awesome instructor who teaches in our teeny Cornish town once a week), it always made sense to pursue the fitness teaching dream through Exercise to Music.  The music degree and performance experience helped too.

Here’s a bit about my style and what you can expect from one of my classes.

Original choreography

It wasn’t until I started my course that I gave some proper thought towards the kind of classes I wanted to create.  The creation element is important to me, I like to mix up my workouts to keep things fresh and keep my body challenged.  Pre-choreographed programmes can become quite repetitive and don’t enable (for the instructor at any rate) the hard work and subsequent satisfaction of devising your own routines.

Awesome music

My training as a musician has equipped me to choose music which inspires and excites (I hope).  At least it inspires and excites me when I’m working on a class.  For my pre-assessment mini class I chose tracks by Jamiroquai, Beyonce and Florence and the Machine.  For my assessment I went full on 70’s with Abba, Earth, Wind and Fire, Sister Sledge and the Gibson Brothers all taking centre stage.  

God knows what the hardcore weight lifting mafia at the gym thought!  My current obsession is mixed and mashed up early 90’s dance music (The Cut Up Boys are incredible).  I feel it adds originality to my classes.

Track by track vs continuous play

Zumba classes use track by track choreography.  If you can’t pick up the dance in the 3-4 minute window, your opportunity is gone.  I’m probably sounding a little overdramatic here and of course,  Zumba teachers will repeat tracks regularly so that after a few weeks of attending, you can dance along like a pro.  Of course I was quite mindful of that fact that we already have an amazing Zumba class locally and therefore it would probably pay to do something different. 

As a new instructor, one continuous length of music with the same number of beats per minute is great.  You don’t have to spend hours perfecting your routines as there is more flexibility to adapt your routines according to your class (FANTASTIC for a fledgling class with small numbers; it means you can focus on individuals much more and be much more ad hoc in your approach).

I enjoy the opportunity for higher repetitions of a routine with this style of music.  It gives people a better chance of picking up the choreography, perfecting it, honing technique and developing fitness.

Brain power

There is an overwhelming body of evidence out there which states that dance is good for you and will facilitate a long and healthy life.  This is down to the dual benefit of physical health and also the mental workout you get from learning and remembering a routine.  Teaching my class brings my mind into sharp focus at the end of a long day at the office.  Attending others’ classes and perfecting the moves set out in front of me makes my mind work in a way which going for a long run or a swim never will  (not that there’s anything wrong with either of those activities of course!).

My classes comprise of a couple of warm up tracks and a main aerobic session in which I’ll teach three to four short routines (each comprising of approx four moves).  These routines are eventually linked together and ‘performed’.

I try to throw in a conditioning element to the class too as despite what Tracy Anderson says, it is important to work the major muscle groups in the body.  Sorry Trace.  I went to a dance class a few months ago  and whilst I was sweating up a storm and loving the cardio element to the class, came away feeling like I had only really worked my ankles and calves.  I aim to deliver something more challenging and beneficial for the whole body.

Fun fun fun

Enjoyment is all because if you don’t enjoy something you won’t stick to it.  I hope that my classes are engaging, satisfying and a good laugh.  Informality is important to me.  I also think it’s really important that the classes are non-competitive (years of solo running and yoga to thank for that) and that people can be satisfied with their own personal progression whatever their fitness / ability level.

   

So what are you waiting for?  6.30pm, every Monday at F1 Fitness, Highfield road, Camelford.  Free to members, £3 non-members, first class free. 

Feeling the burn

I was reminded over this glorious bank holiday weekend of the benefits of anaerobic exercise.  An energetic hour on the squash court with my kickboxer boyfriend left me sweating like a pig and begging for mercy after the first game.   Not the ladylike,and (slightly) glamorous professional image I'm really aiming for...

I shall attempt to explain what anaerobic exercise actually means for those of you whose memories of GCSE biology are a little hazy:

Anaerobic exercise is where the body's demand for oxygen is greater than the amount it can take in through the normal respiratory system.  This type of exercise is defined by short burst of high intensity.  Types of exercise include including sprinting, jumping and lifting weights.

I have always been a slave to aerobic exercise.  Dancing, running, swimming, all of which can be performed at a steady pace, using only the oxygen which is going into my body and not tapping into the stores in the muscle fibres.  I can run for hours, regulate my breath and actually enjoy what I'm doing.

See below of a picture of what I class as my comfort zone (spandex and all):



I struggle to enjoy the high intensity stuff.  Weights, hill sprints, fartlek training, circuits (especially things which involve upper body strength, mountain climbers and burpees in particular make me want to vomit.   It hurts, it's challenging, and I have developed quite a talent for finding a million and one other ways to kill time.

The image below is the opposite of my comfort zone.



The problem is, the more educated (and older let's face it) I become, I start to run out of excuses to engage in this kind of exercise.  During those rare occasions where I've forced myself into doing some sprinting or circuits, the feeling afterwards is of extreme awesomeness (as opposed to merely awesomeness with a regular aerobic session).

Plus you cannot deny the increasing interest in and attendance at HIIT (High Intensity Interval Training) classes at gyms and popularity of programmes such as Insanity or 21 Day Shred, all of which use anaerobic exercise to promote effective fat loss and fast results.

Here's a few reasons why it's good:

• Greater calorie burn overall through building muscle mass.  The residual effects of doing this kind of exercise last longer than endurance / aerobic exercise. You'll burn more calories after your workout.  Higher calorie burn equals higher fat burn, more muscles, hello hot (and well functioning) body!
• Supports strength and endurance, which will make it easier to progress towards those fitness goals. This is the difference between a 4 hour marathon and a 5 hour marathon
• It's efficient.  Many of the programmes out there can be completed in a short space of time (Tabata workout in 4 minutes anyone?).  Perfect for a busy life. 
• Results and progression, faster race times, a leaner body (bye bye mum tum), protection against the ailments associated with ageing.  Sign me up. 

I'm going to try to incorporate some more anaerobic work into my own training but also into my classes.  It's always been important to me that I mix up my workouts but at the moment, it feels like I'm not working with some of the key fitness principles which are the essential building blocks for good health.  

Here is a great article which gives some useful hints and tips if you'd like to start working out in this way.

This article goes into more detail on the benefits of anaerobic exercise. 

Plus I reckon it will help me win at squash.

Can't wait to update you all on my progress :) 

My love / hate relationship with Tracy Anderson

As a newly qualified teach of dance aerobics I'm obviously a fan of the greats, Jane Fonda, Mr Motivator, numerous soap stars and TOWIE legends*, Deanne Berry and of course, the small but fierce, fitness-barbie, highly successful entrepreneur whirlwind that is Tracy Anderson. *please note a degree of sarcasm was employed for certain sections of the previous sentence.



The first thing that struck me about Tracy's first workout DVD was that it wasn't easy and that it bloody hurt.  Sticking with it felt challenging and my early failures in attempting the Tracy Anderson method were disheartening.  She was also 'off phrase' at times (out of time with the music) which initially I simply blamed on an ageing DVD player unable to keep up with Tracy's slick moves...

Recently, I read this article by respected author and fitness trainer Adam Bornstein and it confirmed for me a few other niggling concerns I've felt about the otherwise visually delectable Tracy and her 'method' for a while now. Whilst there continues to be much that I really like about Tracy, there are sadly a few things I take exception to (not that Tracy and her multi-million pound empire will give two hoots but here goes anyway):

1. Dodgy science 

Her incorrect and questionable fitness principles and basic anatomical inaccuracies.  Read the Bornstein article for more detail on this very important factor in my newly-aroused Tracy Anderson suspicion.  This article by Dean Somerset is also extremely helpful.

2. Diet disaster 

Pureed baby food is not an appropriate supplement for an active and healthy adult,  Or any adult.  Or actually any baby if you ask me.  For most normal people, it's as simple as just eating a wide variety of real foods, enough you keep you satisfied, not too much so you're overstuffed.  More protein to aid muscle repair if you're working out a lot.  I'm pretty sure its that simple.

My worry is her influence and the strength of her brand enables her to pedal her tripe (maybe she should try eating some?) to impressionable people on a mass scale. Check out this article by Rebecca Wilcox where a doctor compares Anderson's dietary advice as that of a sufferer of anorexia nervosa!!!

3. Commitment phobe

The Tracy Anderson method requires a minimum commitment of 'one hour workouts six days a week'.  Now pardon me with my full time job and small child to look after but this just feels a little unachievable and frankly dull.

Personally, I get huge joy through a wide variety of exercise, not only dance aerobics but also running, swimming, yoga and the odd game of tennis or squash.  I'm also very slowly discovering the power (and huge importance) of working out with weights.  I also enjoy vegging out on my arse occasionally, drinking red wine and eating those sugar laden soft amaretti cakes you can occasionally buy in the aisle of joy in Lidl.

If I as an active individual who prioritises exercise over other activities believe this expectation to be wholly unrealistic, then how many people really are going to be able to stick to this programme long term (but then as purveyors of DVD's there's no incentive for Tracy to cultivate long term relationships with her virtual clients, unlike us gym based instructors who are constantly challenged to progress and develop our programmes in line with clients' changing needs and circumstances).

4. Her own self confidence

I've read articles where Tracy gets quite defensive and frustrated with 'copycat' trainers offering similar style workouts to hers.  I question her need to do this given her success and millions in the bank?

Dance style aerobic classes are nothing new.  The grapevine was invented long before Anderson was bouncing around with Gwyneth in her plush Hamptons studio.  As was the jive kick, the jumping jack and the chasse.  These are all classic ETM (Exercise to Music) moves which leg warmer clad 80's aerobics teachers have been teaching, in various combinations for many years.  Tracy is so incredibly successful, she should be flattered that people are inspired by her and that teachers are continuing to teach dance aerobics to people who find it to be an energising and uplifting way to stay fit.

Plus, no way are those genuine boobies....(my boyfriend's words, not mine).  Just saying.

For balance (and so not as to come across as a total bitch, though I fear it may be too late now), I'll add a few things I like about Tracy Anderson:

1. The joy of dance



Tracy has reminded millions of people that dance aerobics is a wonderful way to work out.  My twenties were largely spent running (there was always a marathon or half marathon to aim for) and whilst I don't think I'll ever find a buzz similar to that of pulling on my trainers and getting out and about in the great outdoors, I'm finding a new joy in my rediscovery of dance.

There are great benefits to be found in moving one's body in a variety of different ways, especially if the workout is different week to week.  Runners (especially those training for marathons) are always told to incorporate some cross training are part of their programme to challenge different muscles, or the same muscles in different ways.  It makes sense to do this, I don't think I need to explain why.

Not only is dancing a wonderful workout for the body but it also provides a huge challenge for the brain, in terms of learning a routine, remembering it, repeating it, improving your execution of the moves and subsequently, your fitness levels.  For someone with limited time to dedicate too keeping fit, the greater range of fitness components (aerobic, strength, balance, flexibility, co-ordination, agility) I can cover off in a session, the better.

2. Individuality

Freestyle dance aerobics is a dying art and is arguably not as popular as it was in the 80's and 90's.  This excellent piece by Denise Page on MyGroupFit highlights the fact that the dance inspired exercise classes on offer are now largely part of a pre-designed programme (Zumba, Les Mills et al) and that new instructors should be trained in how to deliver these programmes well, with less of an emphasis on devising ones own routines.

I am personally so very glad that I didn't have to learn about delivering someone else's ideas as I have found a great deal of satisfaction and excitement in creating my own system which has now over the four months I've been teaching, finally evolved into a class I can be proud of.

Laying aside her dodgy science, Tracy is undoubtedly a pioneer for the individual and shows us that there's a place for creativity outside of faddy franchises where creativity is taken away from the instructor.

3. Mat workout

Apparently her mat workout is really good.  I've never done it though.  Should probably give it a try.


So to conclude, I enjoy Tracy's Dance Cardio DVD's and will continue to do them as part of my own fitness journey and also for inspiration on how to keep my own classes fresh and exciting (soz Tracy).  But I will not be repeating her workouts six days a week and if it's ok by her, I shall continue to imbibe regular, adult food to maintain my healthy and normal looking body.

I worry that Tracy has created an unachievable and unnatural (and arguably unhealthy) programme which young women will aspire to and most probably fail to adhere to.  Tracy's exacting standards may lead to individuals embarking on first their forays into fitness to give up and / or, waste money on DVD's they don't use.  This may even lead to people feeling crap about themselves.

I'd love Tracy's 'method' to be a little more inclusive and understanding of different approaches and circumstances, dancing just one day a week is awesome, two even better.  It certainly doesn't have to be six.

Tracy's probably not all that fussed about what I think though.  She probably holidays in Hawaii (I've just booked a week's break in Rutland Water) and drinks organic coconut water filtered especially for her by a personal chef with bulging muscles and attired in a toga.  Maybe when my class becomes 'a thing' then I'll do the same :)

Psychosomatic food intolerances

I have been reading a book called 'Gut' by Giulia Enders.



It's fascinating.  I haven't done a number two with my feet on the floor since reading it (always resting them up on the nearest step or erm...bin) to ensure an easier passage for my wastage. Lovely.

Along with Deliciously Ella, Amelia Freer and Sarah Wilson, I'm becoming quite knowledgeable in the field of eating well and the benefits it can bring to your body.

The only issue is, in the past few weeks, I've had a few days here and there of feeling decidedly dodgy.  Not queasy in a travel sick / pregnancy kind of way.  Nor in a stomach churningly 'oh my God I'm going to be violently sick' way either.  Just a lingering low level, overindulged, full and bloated kind of feeling.  I've found myself feeling less ravenous at dinner times and this morning didn't feel hungry until nearly lunchtime.

I feel awesome when I eat a plant rich meal and hideously guilty when I indulge in sugary crap (cringing at the thought of the Easter egg I polished off yesterday whilst cooking dinner).  Previously I could neck six shots of coffee in a morning but at the moment I'm finding that one double shot flattie is enough.

ARGH!

I suspect this is all psychosomatic, and stupidly self indulgent.  I know too much and I can't unlearn it.  I haven't had a diet coke in nearly two years and my Oreo cookie / Ben and Jerry obsession is well and truly over.

More than likely, this is a minor reaction to a binge on hot cross buns in the lead up to Easter and the result of having eaten rice krispies for dinner several times last week.  I think I just need to chill out and (maybe) lay off the coffee a little.