SoulCycle & Why I Don't Hate It

You may have seen over the last few weeks that I've "checked in" to SoulCycle & while it's a bit out of my normal routine, I want to chat in a bit more detail about my experience.

Let's first address the elephant in the room. $30 for a spin class is ridiculous, like really ridiculous. Now that that's been addressed we can get to the nitty gritty.

I have found over the last 8 years of being engrossed in fitness that many people who are in to fitness are the most picky and judgmental people around in regards to what kind of training is best. The people who don't love to workout hard love barre, the hippie vegans love their flow classes, skinny people who used to play sports love to run, people who hate lifting love to cycle, and gym rats love to lift. Well all these assumptions are quite close minded, and in my opinion BS. All types of people like different types of exercise for different reasons. Most people have a bit of crossover and like a few different types of workouts, but what I've come to find is that most people find that one activity they love and they do a lot of it. 

I think people love to hate SoulCycle, they love to hate Crossfit, and the list goes on.

1. Paying for workouts

I luckily don't lack the motivation to workout, but many do. Paying for a class likely ensures your commitment to showing up. Once your there, having guidance and an instructor guarantees you get more bang for your buck than just showing up to a gym and hopping on an elliptical. It's also nice to do something nice for yourself every once in a while giving back to your body. From a budget perspective, I don't mind spending the money on fitness. Fitness is the one non-negotiable for me, did you read about my musties or listen to my musties? 

2. From an exercise physiology perspective 

Many people in fitness are up in arms over the fact that SoulCycle is more choreographed and less about the actual cycle. People say it's a bit "dancey" and also way too "fake" for them. In every single class I've taken the instructors focus on proper set up, form, and let you know modifications. I also love the dancey feel, it makes the class more fun!

3. Dark rooms, loud music, too hot 

Yes. The rooms are dark, loud, and warm. I don't mind it. I think that's my favorite part. I am 100% in the zone & the music is so loud I don't have the distractions of my own head saying "I can't". It is quite warm, but this is to ensure you get warm fast and stay warm, remember the class is only 45 minutes. 

4. Not that different from other spin classes

Well, it actually is a whole lot different. I honestly don't enjoy spin nearly as much when I go to a class at Crunch or 24 hour fitness. I love the dark rooms, loud music, motivating instructors, and riding to the beat. That doesn't exist at many other spin studios. I leave here seriously pumped on life. 

5. Not something you can do everyday

True. I don't go to SoulCycle everyday. Lately, I have been going more often due to being away from home & the gym I belong to. To ensure I get my workouts in while not staying at home I have been running, doing home workouts, and going to SoulCycle. 

Not sure if this will inspire you to try a class, but I'm hoping this will open your mind to why people might take SoulCycle. If you put down your guard for a second, you mind discover something you really enjoy! 

Workout of The Day: Total Body Circuit

Are you in need of a good butt kicking? I just got a good sweat in and I think you should TRY THIS ONE.

10 pushups 10 sit ups 5 rounds
10 pull ups 10 box jumps 5 rounds
10 squats 10 double unders 5 rounds
10 shoulder press 10 burpees 5 rounds
1 mile run
500 meter row

I did my workout outside, but here are photos for you that want to do this one in a gym:

10 pushups 10 sit ups 5 rounds

A)

B)

A)

B)

10 pull ups 10 box jumps 5 rounds

A)

B)

C)

A)

B)

C)

10 squats 10 double unders(OR 20 JUMP ROPE) 5 rounds

A)

B)

10 shoulder press 10 burpees 5 rounds

A)

B)

A)

B)

C)

D)

E)

F)

1 mile run

500 meter row

A)

B)

Workout Of The Day: Thea's Weekend Countdown

It is almost the weekend, and that means we have to hit it hard at the end of this week. Time to get in a super intense circuit. This one gets the heart pumping, and you will definitely leave the gym feeling great!

 Thea's Weekend Countdown:
60 seconds mountain climbers
50 second burpee ball slam
40 seconds squat
30 seconds pushup
20 seconds kettle bell swing (or kettle bell wide leg squat pictured)
10 seconds box jumps
REST, THEN REPEAT!


Photos: Mike Byerly Photography
MUA: Amanda Kroon
Clothing: Lorna Jane

Mountain climbers

A)

B)

Burpee ball slam

A)

B)

C)

D)

E)

F)

G)

Squat

A)

B)

Pushup

A)

B)

 

 

 

 

Kettlebell swing (or squat)

A)

Box Jump

A)

B)

Buddy Up!

Are you lacking motivation or an excuse to get fit? Does it seem like your motivation only lasts a few weeks, days, or hours? Time to get a buddy!!!

There are many different forms of buddies that may all positively relate to your fitness. I am going to list and explain some ways of becoming successfully fit with a buddy.

FRIEND: I have been quite successful when teaming up with a friend to get fit. My great friend Kate was my ROCK when I decided to compete in my fitness competition. We did it together. Although we weren't working out all the time, we were there for support 24/7. We literally called to motivate, complain, laugh, and cry together. I seriously remember numerous phone conversations where one of us were sitting in our car outside the gym not wanting to go in, and we would support each other and make sure we got in there. If you have a friend who wants to get fit then use her/him for support. Call, text, email, facebook, workout together, cook together, get coffee together, and be there for one another
FAMILY MEMBER:
Tell your family members how much getting fit and changing your lifestyle means to you. Try to include them in your new healthy habits, instead of yell at them for having other habits (p.s. I learned the hard way on this one). Family members in my experiences take a little more time to persuade, but when you buddy up with one you can really find the support you desire. I personally love working out with my sister on a day I need to switch things up. She is a great triathlete and can run LONG.
ROOMMATE:
I am fortunate to have had some amazing roomates in the last 5 years. Girls who will try anything, which is awesome because we are all at different fitness levels. I have gone on numerous runs with them, yoga classes, bar classes, hikes, grocery trips, cooking parties, and of course chats about nutrition. Roommates who are on-board with healthy eating will accept your habits even if they are uber healthy!
TRAINER:
A trainer A good trainer will be there for you to hold you accountable. They will educate you on healthy living, and teach you the habits you need to learn to be successful in reaching your goals. A trainer will always be pushing you to a level you never knew you could reach. They will be there for guidance, support, and a seriously hardcore workout. If you have the extra money, this is a great tool to ensure you succeed in your goals.
DIETICIAN:
If you are completely lost, and really want to make sure you are eating proper nutrients then I would suggest seeing a dietician. A dietician will know exactly what to advise you on eating, they will teach you how to incorporate the things you love, and hold you accountable to healthy habits. Dieticians are extremely up with the new research, and know what to suggest for special diet needs (celiac, lactose intolerant, vegan, etc.)

I suggest when you are ready to hop on the fit-train, to FIND A BUDDY. Someone you feel comfortable with, and someone whose advice you would listen to.

Anywhere Workout

When the gym doesn't sound appealing and you are short on time, I have the perfect workout for you! This is a high intensity cardio workout that will definitely get your heart rate up!

The workout:

2 min cardio of choice (jump rope, running in place, running, rowing, biking, elliptical if you have at home)
1 min squat jumps
2 min cardio of choice
1 min mountain climbers
2 min cardio of choice
1 min jumping jacks
2 min cardio of choice
1 min burpees
2 min cardio of choice
1 min ice skaters

Repeat! Can repeat up to 4 times!

Get creative and throw your favorite moves in if you'd like in replace of mine! You can also sub the 1 min exercises with a strength training circuit if you have free weights (ie. 1 minute bicep curls)

Now go have fun, and blast some music:)

Get Outside: Stair Workout

One of the reasons why I love California so much is because of the weather! I went to visit my friend Kate and we hopped to a morning workout, no gym needed. Grab your shoes and head out the door.

We found a big area with steps and created a high intensity stair routine. We started by sprinting up and jogging back. Then we added in moves at every break in the stairs. Here is an example of a stair workout. Play with moves that you like and make your own!

Stair workout

Sprint up and jog back
Sprint do 20 jumping jacks
Sprint do 20 mountain climbers
Sprint do 20 lunges
Sprint do 20 step ups
Sprint do 10 squat jumps
Sprint do 10 dips
Sprint do 10 pushups
Sprint do 20 side to side hops
Sprint do 20 side shuffles

Repeat if you'd like:)

What Doesn't Kill You Makes You Stronger

This is a great saying.

It relates to my journey with fitness. Workouts I've endured in my past seriously come to mind when I think of this saying! My whole life I have been an athlete, but today I think that lightbulb just went off making me put the pieces together.
My mom reminded me of how I for sure will get through this fitness competition and the intensity of my workouts. She reminded me of my freshman year of college, first week as a Division 1 athlete at track practice being literally what I felt like run in to the ground ( or stadium stairs for that matter). We laughed about it, and the funny thing is after enduring a crazy tough workout and sticking to it through sweat and mental toughness, I knew I could do it. I know today I could do that again, although it seems like hell!
Doing things that push us to our limits teach us a whole lot about ourselves, in many aspects of our lives. So go ahead and push your limits, I'm pretty sure you'll be surprised with how it helps build mental and this case physical strength!

You Don't Need To Be A FItness Freak To Be Fit

I know tons of people look at the gym as a place for crazy people. Tons of machines and people looking like they are on hamster wheels. I go to the gym pretty frequently but I am aware that it isn't normal to feel comfortable there and it takes time to acclimate to the meat head infested floors.
A very important thing to remember is that everyone starts somewhere. No one just grows up to be built like a huge beefy body builder nor do girls get tight and toned by sitting around all day. They all start from square one. Not knowing what to do in the gym can be nerve-wrecking! BUT it can also be your window for opportunity! You can do WHATEVER you want!
Start off with things you do know how to use! Dumbbells are safe! Also machines with directions:) pick the muscle group you want to work and search workouts online or in a magazine. When you go to the gym you can find the machine and already be prepared to use it. Ask someone for help, they should be relatively friendly (just don't ask while they are in the middle of a set). Bring a friend, this automatically gives you confidence to try new things! Take a class, everyone is learning!
I want you all reading this to know that if you never take a chance you will always wonder what you could've looked like. When I was heavier I was too intimidated to try new things at the gym, I worried about people judging me. I sucked it up, laced my shoes up, turned my headphones on blast, and started working. Over time I got comfortable, and now even writing blog posts about it. I may be a fitness freak, but I never started out this way I just became comfortable trying new things
So now it's time, lace up your sneaks, blast your headphones, and go get fit:)

Walk Your Way Thin

Worried you are going to gain that extra winter layer over your tummy? Aren't making your gym workouts regularly enough? START WALKING! Yes, walk. Walk to coffee, walk to the grocery store, walk to talk on the phone, walk to work, walk to school, walk after you eat, walk at your lunch break. Doing this simple activity has many healthy benefits. Walking increases heart health, bone health, reduces risks of Type 2 diabetes, helps you manage a healthy weight, and reduces risks of getting depression. Let's stop being lazy and take some more time to just simply WALK!

"Walking is man's best medicine."
-Hippocrates

Workout Of The Day: Thea's Upper Body Gym Routine

Out of ideas at the gym? I know we all don't have time to weight train everyday, so doing one day of upper-body and one day of lower body plus a few days of other activity or cardio is a great place to start. Here is what I did at my lunch hour today, proving you too can make time for activity.

These are all light weight and higher repetitions. SO shoot for the last 2-5 repetitions to burn:)

1: 10 Dumbbell bicep hammer curls followed by 10 shoulder shrugs followed by 10 lateral raises followed by 10 tricep extensions.
2: (On a flat bench)10 Dumbbell flyes right into 10 dumbbell bench press close grip right in to 10 dumbbell bench press wide grip. REPEAT 2 MORE TIMES.
3: Lat pulldown 2sets 20reps
4: 10 bicep curls followed by 10 single arm tricep extensions (ON PULLY'S) 3 SETS TOTAL
5: 20 weighted crunches followed by 10 hanging leg raises 3 SETS TOTAL
6:15 minutes on stairmaster

This can be completed in about an hour! Quick and fat burning!

Workout Of The Day: Build That Back

Ladies and gents, it is time to start working out our back properly! Although many ignore working the back muscles out regularly, they are VERY important! They help with posture, and are used in nearly every activity we do each day. By building muscle in your back you give your body that V look which for both men and women is desired. It gives off the look of a smaller waist. Here is a back workout I enjoy doing, try it out and see how it goes.
Remember: keep good posture the whole time. Stretch all the way up. Try to not use your biceps and forearms.

3x12 Pull-ups (can use assisted pull up machine)
3x12/arm Dumbbell row (each arm)
3x12 Lat pulldown
3x12 Cable Reverse fly
3x12 Seated row
3x20 Back extensions

Now go workout, get sore, eat clean, and build muscle:)

Workout of The Day: Shoulders + HIIT

Time to head to the gym, and kick your own booty:)
There is no better feeling, in my opinion, than getting empowered by pushing yourself extremely hard. Today, I decided to get to the gym and have a quick/intense workout.

Before starting this workout you should remember I am listing the weights I use, but we are all at different levels and it takes time to build strength. Start off light, and work your way up!

I did some jumping jacks, and stretched my arms then....

Quick Shoulder workout:
3x12 Shoulder press (50 lb barbell)
3x10 Seated Arnold press (27.5 lb dumbbells)
3x12 Lateral raises (15 lb dumbbell)
3xShoulder circuit-arms lifted (like a T)
50 push forward-palms facing towards the front then immediately...
50 push back- palms facing towards the rear then immediately...
50 small arm circles towards the front then immediately...
50 small arm circles towards the back then immediately...
50 big arm circles towards the front then immediately...
50 big arm circles towards the back then immediately...
15 front raises (15 lb dumbbell) then 1 min rest and begin circuit again!

With the HIIT, remember go at your own pace! Don't start off at level 10 if it is too fast! We don't want to be that person who falls of the treadmill, do we?

HIIT- Treadmill incline 1
5 min jog level 5
3x
1 min level 10
1 min level 5
50 seconds level 11
1 min 10 seconds level 5
40 seconds level 12
1 min 20 seconds level 5
repeat
5 min jog level 5

Hope you get the good sweat like I did:) Huffing and puffing!

Yoga- Mind and Body

Yoga is a discipline I have been practicing for quite a while now. I have been going on and off for about 6 years or so and feel it is important for me to address my reasoning behind going, and why you should think about trying out a class. Yoga involves exercise, breathing, and meditation. Yoga helps with flexibility, with posture, it also stresses your muscles/tissues/ligaments to build strength. One misconception I believe many people have when starting yoga, is that they can do yoga a couple times a week and that's it for exercise. Cardiovascular exercise as well as resistance training should also be incorporated. I find yoga helps me stay "one" with my body, and helps me more with my mental health. Yoga continues to keep challenging my mind, no matter how often I have gone. I realize when I am going to yoga more often, that I am way less stressed and tense. I look at life more optimistically, and feel more confident in myself to achieve my goals. I can make this post incredibly long and go on for days expressing why you should do yoga, but I'm not going to. I challenge you to go to a yoga class this week. Try a simple Hatha or beginner yoga class, and keep your mind open to new things and try to really calm your thoughts. It will be a challenge, and almost frustrating at times but remember this is different than being good at sports or other recreational activities. Try it out and let me know what you think!

Fit tip:
Make a date out of it:
-I usually go Wednesday mornings with my friend Maggie, we get coffee after and we feel it starts off our mornings right!
-My parents go together Friday nights. After yoga they go out and pick up their favorite treat meal (Chinese food).