FALL & WINTER 2018
“A journey of a thousand miles begins with a single step” ~ Lao Tzu.
Summer is long gone and it’s now the holidays. Upon reflection, did you create the fitness and health you were looking for in 2018? If not, leave it in 2018 and start creating 2019 powerfully. The brain is a powerful tool you can use to either lift yourself up or beat yourself down. What fires together, wires together so be sure to let positive thoughts fire in your brain the majority of the time. If you’re needing help with that, check out a fitness class at LPC Fitness Center. A community of like-minded individuals will help you see something positive when life gets you down. It’s only natural to experience the highs and lows of life. How are you taking care of yourself during the roller coaster ride called your life?
In addition to classes, trainers and a staff who is happy to see you every day, LPC Fitness Center is also starting something new in 2019: the thousand mile journey. Frequent swimmers have been logging in their journey for years at the LPC. Now it’s time for hikers and bikers to do that same. Once you complete 1000 miles cycling indoors (or outdoors) or hiking in our beautiful Western North Carolina forests, you can buy yourself the thousand mile t-shirt because you’ve earned your bragging rights. What a great way to create a community of active individuals out to support each other. To keep track of your mileage, sign up for free at Strava. The club name is: LPCenter or you can go to this link: https://www.strava.com/clubs/492447
If you have any questions, ask Michelle or Mitsue in a SpinOff class!!!
Heating up goals
It’s the heat of the summer — how about heating up your goals mid-year?
Think about what you said you’d accomplish in 2018 back in January. The year is almost half-way over. Did you achieve your goals or have you fallen short due to life’s demands? Whatever the case is, shake it off and recommit. Every day the sun comes up is a new opportunity to re-commit to your health, life and goals.
I recently went hiking at Chimney Rock and the steps there reminded me of what I went through 10 years ago when I was a new member at LPC Fitness Center. (I was a member before I was an instructor.) You see, I couldn’t walk up stairs well. In fact, my husband exclaimed, “Babe, you’re in your 30’s and you’re going to need a walker soon. Please, do something about your ability to walk — you’re so young. Find out what’s wrong or you won’t be able to hike, bike and kayak. And we love to do all those things together.” That plea from a loved one started my journey as a fitness instructor. I studied every chance I got. Every day, I sit at a desk for work as a publicist, but my haven for health is the LPC and all the members there. Together, we commit to each other and recommit every time we see each other.
Today, almost ten years later, I walk up and down 170 stairs at Chimney Rock easily and am only reminded of my inability to do so when I see other people struggling with the stairs. I then reflect on the fact that I work out every week in SpinOff class strengthening my quads. (I learned in my certifications that weak quads make weak knees.) So, I’m grateful. I’m grateful for LPC and I’m grateful for all the members. Together, we stay healthy and together, we live life to its fullest.
Where in your life are you wanting to achieve a little extra? Come to class and tell us – your instructors. We want to know your goals and we want to know how to support you in walking, running, biking, swimming or simply moving past whatever challenges you. If you’re not sure what to take on in life next, here’s a 10 minute resistance band workout to do any time you’re feeling low. I always squeeze in a workout to get those good endorphins flying through my body. Plus, this 10 minute routine keeps you strong from injury.
And here is a great video that echoes much of what I say in SpinOff class.
See you in class at the gym!
Chimney Rock Stairs
Spring has sprung. I still hear grumblings at the gym, however, about the cold mornings. At this time of year, think through your gear and for sure dress in layers both outside and while you’re coming to and from the gym. That way you can add a jacket if you get chilled, which is something that happens after you’ve worked up a sweat. Speaking of sweat, the indoor cycling area has new fans, as do many areas of the gym, and new classes in Pilates and cooking. Check at the front desk for schedules if you’d like to learn to be your own personal chef or if you’re needing to stretch and strengthen your powerful body. The best way to stay injury free is by stretching and strengthening the muscles you’ve used during exercise. Our new Yoga and Pilates teachers are quite skilled and class attendees are raving about them! Check them out.
As winter thaws and summer approaches, it’s also natural to reflect on what the body needs from being indoors to moving to more outdoor activity. Do you need to build up strength on the bike to enjoy yourself at DuPont or Pisgah Forest? How about using our walking track to prepare for long hikes after driving the Blue Ridge Parkway. And if water is your love, our therapy, hot and Olympic-sized pools not only offer lap lanes, but plenty of classes and camaraderie to keep you motivated as you squeeze back into those swimsuits for the summer. If you need one on one support, check out the personal trainers we have on staff to help you breakthrough whatever challenge you’re facing. Many gym goers have been talking about their spring detoxification programs, which is a perfect way to energize and uplift the body’s ability to perform well.
Finally, our classes have had a steady attendance so good for all of you. You’re getting after your goals and it’s inspiring to see so many people at the gym pursuing health and happiness. As I mentioned in today’s indoor cycling class, remember, we all are just receiving light and sound stimuli. Our nervous system interprets the meaning of what is happening around us. We cannot control what others say or do, but we certainly control how we perceive something. So, why not choose a powerful, uplifting perception today? Thank you for being part of the LPC Fitness family and I’ll see you in class this week! xoxox – Michelle
It’s 2018 and we’re off to a cold start, are we not? My Siberian husky, LouLou, loves the snow. However, the rest of us aren’t born with winter coats! Don’t let the cold weather stop your resolutions, though. We have so many new classes and training options, it’ll be easy to keep fit this year.
One thing to keep in mind as you workout cold muscles is warm them up first. The best way to warm up the muscle is to actually do the exercise you’re about to do slowly. For example, when I start teaching our indoor cycling classes, I remind participants to slowly pedal as their muscles get warm. The same goes for walking, swimming or running.
If you’ve not signed up for the Frostbite challenge, do so at the front desk. If you’re not planning on running a 5 or 10k, then consider volunteering. I’ll be emcee again and I always look forward to the hot soup, cider and family-feeling this event provides. It’s a run in the afternoon so we’ll have sun no matter the temperatures. Plus, the Frostbite Penguin will be there. Come join us for the fun!
There are new classes in Pilates, Build & Sculpt and more. So pick up a class schedule at the front desk.
In the meantime, stay warm! We play the Beach Boys in SpinOff class to remind ourselves of the beach. I recommend you do the same. See you at the gym soon. – Michelle
This winter in Tabata Circuit, we’re doing TRX Fusion with: bar, dumb, kettle-bells and bands. We also include stretching, cardio and kickboxing. If you can’t make it to class, try this video with MissFit at home. It’s a good substitute of what we do in class. And if you’ve not tried Tabata Circuit, watch the video to get a glimpse of what’s available to you in class. Between now and January 1st, we’ll be switching it up every month. Attached is a flyer of the schedule you’ll also see around the gym bulletin boards. Or you can download it here.
New music month in September brought loads of fun tunes in Spin-Off. The rest of the winter, I’ll bring in challenges from Pisgah, DupPont and Bent Creek. As my husband and I explore our extreme mountain biking adventures in Western North Carolina, I’ll simulate climbs, jumps and downhill trails in class. It’s a great way to experience our area a.k.a. “the mecca of mountain biking.”
On the food front, if you didn’t know, personal Chef Lisa Wilson is now certified in Venice Nutrition like our friend and macro-nutrient coach, Emily Freeman. I’ve hired Lisa Wilson to cook low-inflammation, macro-balanced meals for me at home to reach my personal health goals. Check out my YouTube channel, FastFoodFromTheFarmersMarket.com, if you’re interested in our #BeatTheBloat 12 week challenge starting today: October 10, 2017! Here’s a “The Metabolism Plan” menu from the low inflammation program I did last summer with nutritionist Lyn-Genet Recitas, if you’d like to follow along at your house. I recommend it if you’re following macro-balanced meals but still having trouble making goals. It could be that something else is going on with your digestion and this food plan helps you figure out if food choices are the issue. It’s like you’re a food detective!
We are also chatting in classes about current health movies like, “What the Health.” Remember what I’ve learned. It’s not just what you eat – it’s what you digest! Check it out.
Join us in class or online for support to make your goals!
See you at the gym!
Check out this new series. Fast Food From The Farmers Market.
September is a great time to get back to the gym as kiddos are going back to school and the weather outside starts to cool. To support you, we’ve got fresh music and fresh moves in class starting September! If you’ve not already done our 2017 #Contract4Health and obtained your t-shirt, now’s a great time! Click here to read about it.
I’m closing out August with our “Iron Jim 2.0” kickboxing feature in Tabata Circuit only to welcome TRX Kettlebell in September. Kickboxing will remain a cardio option during Tabata Circuit, but for the whole month of September, we’ll do progressive movements combining TRX and Kettlebells like this video from TRX Training dot com. It will be progressive each week so you won’t want to miss the four week progression. Your core will thank you come October! (Don’t worry; you can still do your favorite moves if you find the move-of-the-day too difficult.)
In SpinOff Flex, we’ll continue foam rolling, rope stretching, resistance band training and high intensity intervals per usual, however, for the whole month of September ALL NEW MUSIC. That’s right; every class Monday and Friday at 7:30 am through 8:30 am will be new music mixes you’ve not heard before. I’ll combine a variety of styles and as one of the local HD radio stations advertises: we play everything. So classes will be organized in this way for the month of September to encourage aerobic base training:
> First 5 minutes = flat road ride to warm up
> Minute 5-30 = interval (high intensity)
> Minute 30-60 = endurance & strength (aerobic base training + strength drills)
On Fridays, I break at 8:15 to dismiss people who are headed to Tabata Barre which starts at 8:15)
After Labor Day, we’ll do timed progressive strength movements in Spin class, too, so be sure to start and progress all month. I will also have my scale at the gym which measures body fat analysis in case you want to measure the differences between September 5th and October 2nd.
I almost forgot to celebrate with you. Saturday, July 2017, I completed another Spartan Super in Asheville. Many of you have expressed interest in what obstacles make up a Spartan obstacle race.
This 3 minute video will give you a GREAT idea what a Spartan Race entails. AND TRAINING FOR 2018 HAS JUST BEGUN!! Join me. There’s room on “Team Lemming” for sure 🙂
In August, Iron Joe 2.0 will be joining our Tabata Circuit classes Tues Thurs 6-7 am eastern for a special kickboxing circuit. So, bring your gloves (or borrow the gym’s) and relieve some stress with good ole fashioned boxing!
Instead of strength, the stage circuit is setup for stretching and quiet relaxation so feel free to come early (5:40 am) or swap one 20 minute Tabata for 20 minutes of relaxation and stretching. Two minutes of stretching is at the end of each Tabata cycle: 6:20, 6:40 and 7:00 in the stage where I have the curtains drawn in August. So comfy!
Our core and strength circuits are in the aerobics room with the door closed so we can hear Iron Joe!
See you at the gym!
Just a quick note about my classes I’m teaching this summer at the LPC Fitness Center. In Tabata Circuit (Tues Thurs 6-7 am) this summer we’ll focus on body weight, TRX and exercises you can do with a chair or band and rope. You typically have a chair wherever you travel. Bands and ropes are also easy to carry.
This is so when you travel this summer, you can learn to take your fitness “to-go” and never miss a workout.
On the dry erase board outside the aerobics room, I will also post common summer foods and how long it takes to burn off those foods. So watch for those. I’ll change that monthly.
My Monday and Friday “SpinOff” (indoor cycling) classes 7:30-8:30 also incorporate rope stretching and strength training the last 15 minutes on Fridays. Through the summer, Monday Spin at 7:30 will be a whole hour — a traditional Spin class complete with movement to music and traditional Spin moves. Fridays class will be an intense interval for the first part of class followed by stretch and strength. Come for the whole hour or the first 40 minute interval.
If you’re still doing the nutrition program, feel free to drop in on Tabata Circuit where I have a hydration/weight station set-up under the dry erase board every class. This way you can monitor your body fat to muscle ratios and your hydration levels.
Stay hydrated this summer. See you in class!
NEW STRETCHING CENTERS
I wanted to let everyone know I’m adding the promised “stretching circuit” earlier than weeks 7 and 8 of this Summer Shape Up Series. I can feel even in my own body the hard work we’ve been doing in classes lately — we need to rest as much as we’re working. That rest doesn’t only mean sleep. It means stretching. Are you getting enough stretching? Be sure to stretch not only the overused muscles, but those opposite muscles from those you use all the time for balance.
This Thursday during Tabata Circuit class Tues/Thurs 6-7 am, you’ll find a stretching center in the hallway between the aerobics room and stage in front of the mirror. My computer tablet will have stretching exercises for 2 minutes that you can do at the end of each Tabata. I will demonstrate all strength Tabatas on the stage so please set up your bar/kettle/dumb bells on the stage when you arrive for class. Core/cardio will remain in the aerobics room. Also the back porch will be open if you want to do your cardio outside.
This Friday, we’ll incorporate some more stretching at the end of class in addition to what we’ve been working on in this Summer Shape-Up Series: Burpees, planks and this week: atomic push-ups on a Swiss/gym ball. We’ll either use the stage or the opposite side of the bike area in the walking track for stretching.
Here’s to remaining flexible our whole lives
or this 2 year old child (this is a joke so please keep that in mind if you choose to click it and watch it)
Here’s to being summer-sleek!
Next week, I will add more “macro-balanced” meal ideas to my YouTube channel. This past Monday Emily Freeman taught another nutrition seminar at LPC Fitness Center on how to balance macro nutrients and her lessons have my creative juices flowing! So, I’m in the kitchen experimenting how to balance protein, fat and carbs. Emily coaches LPC fitness members based on the methods from Body Confidence. Powered by some wisdom from Emily’s nutrition classes, Monday, Friday 7:30 am SpinOff classes includes a Tabata style burn the first 30 minutes to blast through sugar stores and the last part of class will focus on recovery & fat burn. Plus, next week to stimluate that muscle growth and fast twitch fiber, we’ll add optional burpees to our biking! This article is from a woman who did burpees for 15 days and it impacted her biking. Also, next week in “Tabata Circuit” Tues, Thurs 6-7 am cardio options will include:
> Track Attack (wear running shoes if you feel like you might choose this for cardio; inside in the gym or outside the back on the track)
> Mountain Climbers. Watch this video about how to do a mountain climber.
> Burpees. A staple in the Tabata Circuit, here’s a video about how to get after them.
For TRX (always an option during Tabata Circuit classes), we’ll try:
Combo moves which you can choose for strength, cardio and core! Watch this video about stacking TRX moves.
For strength, we’ll add:
Resistance bands and
Barbell deadlift. Here’s a video on how to do a deadlift correctly.
Some of you have individually told me your goals and one thing I’ve used through the years is MyFitnessPal to track nutrition and keep up on trends. My 50 year old brother lost 120 pounds just using MyFitnessPal’s calorie counter and that’s how I found out about it. I like to track my macro nutrients to ensure I have enough fuel for our hard workouts at the gym and MyFitnessPal does all that for free.
From time to time, I’ll share some interesting articles they’re posting like this:
Ten of the Best Workouts for Weight Loss (Hint: Tabata is one of them!!!)
If you choose to sign up for MyFitnessPal, feel free to befriend me there: KayakingPublicist. You can also catch me on the LPC Fitness Center blog, “Workout Smarter Not Harder or my YouTube channel where I’ve been sharing about my personal health journey since 2011. My next Spartan Race is July 29-30. Join me if you like – it’s in Asheville. If you like to be inspired by others overcoming physical challenges, you’ll love this Spartan video. Plus, you’ll get a glimpse into why I love these races. I’m friends with the “more heart than scars” founder who is shown wearing a kilt toward the end when he carries this wheelchair participant over the finish line.
Here’s to being summer-sleek!