fitness Archives - Page 6 of 11

Lean Lena June 18, 2014

Indoor Cycling: Does Size Matter?

Hello-hello, my fit crowd! How are you doing today? Ready for some more cycling instructor ramblings? 🙂 Let’s talk sizes, shall we?

No, that’s not what you thought 🙂 I’m talking the size of the class!

I’ve had a pretty busy week as far as teaching cycling goes! What’s interesting is how this past week’s teaching experience was all about class attendance/number of students in a class – class size.

Let’s see what happened in the past week.

Last Wednesday I taught a lunchtime cycling class (I was subbing for one of my fellow instructors).

I got there 15 minutes before the class, prepped the room, got ready, set up all my devices and “commenced waiting” 🙂

At 2 minutes to 12 when there was still no one in the room but me, I decided I would leave if no one shows up by 12:15 PM.

At 1 minute to 12 my only student showed up.

I was about to teach a class to ONE person.

It was a very interesting experience – don’t get me wrong – she was a nice lady. But she just did her own thing kind of – and that was nerve-racking.

Imagine this: you’re starting to go through the stretching off the bike routine after the class, and the only student in your class is kinda watching you do it while wiping their bike off.

Do you stop stretching? Do you keep stretching and just shut up since you don’t really have to cue yourself on stretching out loud, and your student doesn’t care about stretching at all?

Anyway. It was difficult. In case you’re wondering – I shut up and kept stretching.

I did my Movie Ride again that Wednesday since I knew the crowd (haha) was going to be different from that at my Monday class, and I thought it would be a nice and engaging ride to the music most people know. And my only student enjoyed it – she really liked the idea and enjoyed guessing the movies the songs on the playlist were from.

I guess, overall the class wasn’t bad. Just felt a little weird at times.

On Saturday morning, bright and early I had to do it again. 🙂

Saturday 8:00 AM class is very popular right now. People like coming in early to get their workout out of the way and enjoy a full day of summer activities with no interruptions.

I had 10 people signed up for the class. When they showed up, I realized I was going to be teaching a class to seasoned riders (both indoor and outdoor riders) – two of them were indoor cycling instructors with popular classes of their own.

I was nervous. I think I was more nervous than I was on my audition ride for the job. I blame those two instructors 🙂

They are great people, but they made me nervous that morning. I guess it’s that feeling of being “checked out” and evaluated if you will. Being put to the test. Yeah, kinda just like what I do to other instructors. The difference is – when I go to check them out they don’t know I’m certified 🙂 I do understand though that all that evaluation nonsense might be just in my head, but that was how I felt (might be through no fault of those two instructors).

There was also a lot of chatting going on in the class which was very distracting and hard for my vocal cords. The chatting was going on for a while…and then they stopped. All I could hear was heavy breathing 🙂 Of course they started chatting again on the next recovery song, but that doesn’t matter.

What does matter is the experience of teaching in an environment far from perfect – not all the students look for your every word, they chat, some of them came there not just for the workout, but to socialize as well. Fine by me.

Also, what did matter was that when I started playing Old Time Rock and Roll by Bob Seger & The Silver Bullet Band, my class started clapping to the beat. I know, I know…good form, not safe… But it was just for a few seconds and it just gave me such a boost of energy and confidence to see them enjoying the music and the ride so much!

Another thing that mattered the most was when one of my students came over to me after the class and said he LOVED my music choices. He was amazed to not hear the kind of music he expected based on my age (rap and stuff). I told him I was born at the wrong time 🙂 Should have been born in the 60’s. Old time rock and roll, you know 🙂

So. Did the size of the class matter on Saturday?

Yes and no.

Yes – there were more people there than what I’m used to – more people you are trying to please with your routine, etc.. More musical tastes to satisfy. More fitness levels and age groups to consider.

No – because what made ME nervous had more to do with WHO was in my class rather than HOW MANY people were there.

Here’s the playlist from the Saturday class:

On Monday I had my regular crowd (3-5 people) that I am now used to and comfortable with teaching as far as the number of students goes.

Did size matter? Yes and no again 🙂

Yes – this size group gives you a chance to look at people closer and pay more attention to each student. For example, I noticed that one of my regulars is a big Elvis fan. I don’t think I would have noticed his reaction to the Elvis’s song I played if I had more people in the class as he usually rides in the back of the room.

No – it didn’t matter if it was 4, 5 or 6 of them.

Here’s the Monday night playlist:

So, does the size matter?

I guess it does to me when it comes to bigger groups. At this point in my career I still get nervous, which can potentially influence the quality of my teaching.

It also matters if it is a one person class as it is harder – you have that one person to establish connection with and your failure to do so is much more obvious that it would have been with one person out of a group of 10. You beat yourself pretty hard afterwards…

Anything between 1 and 10 I am comfortable with 🙂

And that’s the way it is right now in my world of teaching indoor cycling.

Question of the day: do you like indoor cycling classes in big groups or small groups? Why?

Take care, fit friends, and ride on!

Filed Under: Cycling, fitness, new experiences, spinning, Spinning Instructor, Weight Loss Tagged With: bicycling, cycling, fitness, new experience, spinning, spinning instructor, weight loss, yoga 9 Comments

Lean Lena June 13, 2014

Friday Favorites: Random Selection of Things I Like

TGIF, friends!!! Finally this busy week is over – time to relax and get ready for the weekend!

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As always, I am sharing my five Friday favorites with you today. This time it’s just really random – from all categories and possible kinds of things 🙂 Are you ready? Here we go.

{ONE} The Beverly Hillbillies

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We’ve been loving this show! It’s SO funny! They made 9 seasons that originally broadcasted from 1962 to 1971. We found some DVD’s at Wal-Mart and then I ordered more online.

We watch a couple episodes every night. When we ran out of DVD’s to watch – my family folk was going through some serious withdrawal, so I had to order more seasons from Amazon. 🙂

I personally think that Granny (Irene Ryan) is the best personality that ever existed on American Television.

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If you ever come across this show – watch it. It is super funny and is one of my favorites for sure!

{TWO} Mermaid Bicycle Dress by CWG Clothing

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I ordered me that dress for $30 at the CWG Clothing Etsy store! Love the design and the fabric. Definitely check them out! They have beautiful designs there.

{THREE} 4MyCycle Mini Bike Pump

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If you are riding outdoors – this is a “must have”. Unfortunately, we learnt that the hard way during our Race Ride Run Ramble event this spring when my husband had to pump the rear tire on his bike every 10 minutes, and we didn’t have a mini pump with us. Fortunately, a volunteer riding by let us borrow his pump, otherwise we’d have to walk to the finish line.

So. This one is definitely going on my “to buy” list!

{FOUR} Tommy Hilfiger Women’s Classic Red and Navy Reversible Watch

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Love Tommy. Love the combination of red and navy blue. Reversible? How awesome is that?

I know I have more watches than there are days in a week, but a girl can wish, right? 🙂

{FIVE} High Polished Stainless Steel Triple Multi Color Band Ring

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I have a weakness for multi-color rings 🙂 Ok, just rings in general, too 🙂 This one is just so gorgeous! and guess what? It’s only $2.99 on Amazon 🙂

And those are my Friday favorites, guys!

Do share: what are the things you’re loving lately?

Have a great weekend, and stay fit, my friends!

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Filed Under: Cycling, fitness, Five on Friday Tagged With: bicycling, clothes, cycling, family, fashion, fitness, five on friday, jewelry, TV 18 Comments

Lean Lena June 11, 2014

Cycling Instructor: Students Teach Us Too

Hey guys! How is it Wednesday already? My week is just flying by (it’s a busy one, too). How is yours going?

So I went to a cycling class this Saturday – as a student. It felt super nice to not be teaching 🙂 Besides, I decided to hold off the stress for now and go to my YMCA where I know the instructors are highly professional, so I can relax and just spin that wheel. So I did!

It was a great class with Tara – challenging, difficult and very satisfying! 9:00 AM on Saturday – we only had 2 people in the class not counting the instructor. And it was part of the fun too!

Since we went camping last weekend, I didn’t get a chance to practice my profile for the Monday class. I put together the Movie Ride – with songs that were part of or specifically written for movies. Here is what it looked like:

I thought the fanfare of the 20th Century Fox in the beginning was a nice touch 🙂 Anyway, my students loved the music and the class. My husband, who took it too said it was my best yet.

I really tried to focus on my “problem areas” this time – I moved my bike closer to the class and away from the speakers so I could have a better judgment of the volume of my voice projection vs. music.

In my previous classes, since I didn’t have a mic (still don’t), I felt like I was failing to motivate my class by verbal coaching, so I worked out more myself – motivating them by sweating my butt off (that’s what they are used to and that I thought was extra motivation for them). Moving my bike closer to the students (hub’s idea), turning the music down a little, and limiting my “moves” to demonstration only really allowed me to coach more. And I think my class definitely benefited from it – I was able to give them more guidance, watch them closer and adjust my cueing accordingly. It was great seeing them react to my guidance and cues.

It is mentally hard to not work out while teaching. Please, don’t get me wrong – it doesn’t come from the desire to get your own workout in. It comes from lack of confidence. I have the knowledge – I need to be more vocal and share it. You can’t be vocal while out of breath…not so much as you should anyway 🙂 I felt a major shift in my priorities as an instructor during the Movie Ride – all thanks to my students letting me feel the difference between instructing “by example” and coaching.

I am learning to be a better instructor for them – one step at a time.

Still got my burn though. No idea how that happened.

Look, they have my name on the board in the cycling room 🙂 How nice is that!

What else is up this week: I am subbing for another instructor today at lunch time (if I don’t have the same students in the class that I had on Monday, I am planning to do my Movie Ride again).

I am also teaching two Saturday morning classes this month before I head out to Fit Bloggin’ 2014!

On an unrelated subject: I’ve been invited for an interview by Adam and Devon Bate over at the Lifestyle Accountability Show!

We are recording it tonight, and I will make sure to let you know when it is out! I am so honored and stoked to be given this opportunity!

Super happy and excited to chat with these guys tonight! Thank you, Adam, for reaching out to me!

Now do share:

What was your “Workout of the Workouts” this week?

Have you ever been interviewed?

Does it inspire you to see your cycling instructor getting a workout in the class?

Take care, boys and girls 🙂

This post has been shared on Femme Fitale Fit Club as part of their Workout Wednesdays series.

Filed Under: blog news, Cycling, events, fitness, fitness events, new experiences, spinning, Spinning Instructor Tagged With: bicycling, cycling, fitness, indoor cycling, new experience, spinning, spinning instructor 17 Comments

Lean Lena June 4, 2014

More Cycling: Weekly Exercise Recap

Hey, guys! Checking in quickly today to update you on some recent happenings in my life as well as on the last week’s exercise recap.

My routine was not very versatile last week – all I did was cycling 🙂

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I am dying to get back into lifting weights, but… Ok, no “but’s” – I just need to do it.

So last Wednesday, right after I told you about my new indoor cycling experience, I went to another class where the instructor was new to me.

I am not going to go into much detail about it…Just want to tell you it was even worse than the one before that…At some point I just stopped doing what I was told by the instructor and did my own thing.

If I were her, that would have upset me, and maybe it did upset her, too. Oh well – all the more reasons for her to think why. Or maybe next time come up to the person who does that in her class after it’s over and ask him/her what’s going on and why they’re not following her instructions.

In my case – I am not doing the “No Bounce” drill where you isolate your legs, keep your upper body still while pedaling and “make those quads burn”. No thanks, I’ll pass on that one.

Anyway – disappointing.

I keep trying and my plan is to take each and every class this facility offers and see if they have at least one instructor who follows the general safety and common sense guidelines for the industry 🙂 I will keep you posted on the progress/lack thereof.

Meanwhile, I still got a workout that day:

On Thursday, I got this goodness in the mail from Mad Dogg Athletics:

I was pleasantly surprised to see that it was developed by my favorite Jennifer Sage – the founder of the Indoor Cycling Association. I just plowed through this course in two days. What a great resource – so much valuable information and examples of practical applications of the knowledge. I was so eager to keep reading I took this home study with me to the swim club on Saturday 🙂 I am sure I will be coming back to this great book again and again.

Didn’t really do much for the rest of the work week. (Booooooooo)

On Sunday I went for my “dress rehearsal” ride – I put together a profile for my Monday class and go ride it myself first before I take it to the class.

I think it was the most challenging one I’ve put together so far. Lots of time in the saddle, lots of climbing and muscle endurance drills.

Come Monday, it was time to actually teach that class. I was just not feeling it all day on Monday. I don’t know why – I just felt really sluggish and not in the mood to move. But, of course, I had to – it’s my job now and I am responsible and accountable for it to my students who come in every Monday for my class.

This time my husband was able to make it to my class (first time, yey!) – that meant so much to me – it completely transformed my mood and lifted me up!

I also had 2 fellow instructors, one person who was completely new to cycling and one who was getting back to it after a surgery in the class this time. Full set 🙂

I absolutely LOVED this Monday class! I loved having two fellow instructors there riding with passion and helping me out by providing great emotional feedback to my music and routine.

I loved having the totally new to cycling person in the class because it gave me a feeling of great accomplishment to be able to fit her on the bike properly and go over safety guidelines with her, as well as her thanking me after the class and regretting I only teach once a week.

It was great having the person who was recovering after surgery in the class – it made me really think through and re-consider some of my cues on proper form right there and tell her that if she can’t do what I say, she needs to listen to her body and do whatever it tells her.

It felt great to hear people singing along to the music I played.

Above all – it was great to see the look on my husband’s face going like “WOW, my wife can do THAT, too?” 🙂

Awesome class! So much energy flowing – I still feel charged up and happy! Here’s the playlist I had for it:

And that is what I did workout-wise in the past week.

Do share: what was your best workout last week?

Stay fit, friends, and talk to you soon!

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Filed Under: Cycling, fitness, new experiences, spinning, Spinning Instructor Tagged With: bicycling, fitness, fitness motivation, new experience, spinning, spinning instructor 25 Comments

Lean Lena May 28, 2014

New Indoor Cycling Experience and Last Week’s Exercise Recap

Hey, my fitness friends! Happy Hump Day to ya!

Having a fun week so far? I am indeed – feels good to be back on track with not just my eating and work schedule, but somewhat with my exercise schedule as well.

Last Monday I taught my weekly indoor cycling class at the Y:

Yep, still loving what I do 🙂 Here’s the playlist I used for that ride:

My class loved the music! They thought the workout was challenging, too. It is incredibly rewarding to hear their compliments!

As always, I used Class Builder™ app by Cycling Fusion to get ready and teach the class, and I absolutely LOVE it. If you ever get it – take time to look at their website – this app can do so much more than you can possibly imagine!

You can even e-mail the class profile as a PDF to yourself (or anyone) once you’re done building it!!!

Anyway, I was not quite back into my exercise routine last week, but I did manage to squeeze in a cycling class on Saturday morning:

It felt really good to be back in a class as a student and just do what somebody else tells you 🙂

On Memorial Day, one of the gyms I belong to (yeah, I know) was open until 1:00 pm, so I decided to go for a cycling class there. It was a new (to me) instructor, which was really exciting. I’m always up for checking out new instructors so I can learn something new from them!

She was super nice and introduced herself to me before the class. BUT…

You know, I am not a judgmental person. I dislike judgment in all forms and shapes…BUT!

The class started with JUMPS. Really? Right after warm up? Besides, there was at least one new student in the class. I mean, I understand my cycling shoes probably give me away as a non-beginner, but that other lady was completely new to cycling. I actually heard her say that. Unfortunately, nothing was said by the instructor before we started “jumping” about jumps being an advance movement, and how beginners should not do jumps until they get enough training and experience on the bike.

I also witnessed what “too much looking down at your notes” looks and feels like from the student perspective. The instructor made virtually no eye contact with the class. I have to remind myself to not do that in my class. I mean, I actually have to make myself look at people during class because it is scary to take your eyes off of the phone screen with the Class Builder cues and elapsed class/song time on it. Now I actually know how bad it feels for students when the instructor is not making eye contact. Not pleasant. It also makes you feel like your instructor is not confident/skilled enough to take their eyes off of their notes/phone screen. Not good. Noted to self to do more eye contact and less looking down when I teach.

Oh and we stretched with our legs on the handlebars – thankfully, one at a time. Perfect ending! 🙂

I am definitely not going back to that instructor’s class. It wasn’t horrible, but it is not the class you would want to come back to again and again.

I realize that my experience in teaching is very modest, but I am constantly working on my education as an instructor. I know all the most important contraindications by heart. I might still not quite know some things I should do, but I sure know what not to do. My desire to know what NOT to do comes from fear of causing harm to my students, and I think every instructor needs to have that fear at the back of their mind – always.

The class on Monday left me feeling like the instructor couldn’t care less about safety. And that was sad.

Made me feel lucky to have had wonderful teachers!

But anyway – moving on. I have big plans for the coming week – plan on trying a couple new classes and getting my next class profile ready for next Monday.

I will tell you all about it next Wednesday.

Stay fit, boys and girls 🙂

This post has been shared on: Workout Wednesdays Linkup

Filed Under: Cycling, fitness, fitness review, new experiences, spinning, Spinning Instructor Tagged With: bicycling, fitness, fitness review, new experience, spinning, spinning instructor 15 Comments

Lean Lena May 21, 2014

Vega Sport Hydrator Review by Lost and Found Blogger

Hey my lovelies! Have you missed me? 🙂

I sure missed you!

My office still pretty much looks like this – at least for the most part of the work week:

And my office clothes – like this:

I am exposed to the weather conditions (rain or shine) and having all other sorts of fun related to overseeing container loading 🙂

Good news: this is the last week I’m doing it. After that – back to being an office rat and sleeping in until 6:30 AM.

Even better news: I have a piece of hard earned wisdom to share with you today.

If you have to work outside in the heat, if you do 12000 steps between 7:00 am and 3:00 pm – support your body. Drink a lot of water!

I was lucky enough to get a pack of Vega Sport Hydrator as part of the Fuel Your Better campaign with Fit Approach before my adventure started.

I have to tell you – when it comes to hydrating, I prefer pure water. I just can’t really deal with the aftertaste of a sports drink and the feeling of complete draught in my mouth after drinking them. But since it was a Vega product, I decided to give it a try. They already surprised me once with their no aftertaste protein powder as I mentioned before. So, I thought, why not give it a shot again with Vega?

You probably know from my social media pages that I am now an employee of the Carlisle Family YMCA and teach an indoor cycling class every Monday. Since I am a beginner-instructor, I put a profile together every Saturday, give it a trial “run” myself on Sunday, then teach it on Monday. So! Back to Vega Sport Hydrator. One Sunday I went for my trial ride in the cycling room alone and brought the Hydrator with me to check it out.

It is a powder that you add to your water so you can decide for yourself how concentrated you want it to be. I made mine pretty thin so the taste is subtle.

I rode 8.6 miles on pretty intense hilly terrain that day!

I fueled those miles with the Vega Sport Hydrator. I have to say, being used to hydrating with plain water the taste was a little distracting in the beginning. But I still enjoyed it on my ride!

For my next class I made sure I had a bottle of this goodness with me!

The second time around I just loved it! So glad I have a whole box that Vega Team sent me!

It does its job perfectly in my opinion – hydrates and gives you energy to goof around like this after you taught/took a tough cycling class:

My super exhausting few weeks of working outside all day would not be so bearable without this product either! I used it to hydrate while being out there in the sun for the past few weeks and running around between the containers and Gators 🙂

BONUS: Vega Sport Hydrator does not contain sugar or artificial sweeteners! 0 Calories, too!

No guilt, great taste and benefits for your body all the way around – count me in! 🙂

Thank you, Vega Team and Fit Approach for this wonderful opportunity to try out Vega Sport Hydrator.

Disclaimer: even though I received complementary product from Vega and Fit approach, I was not compensated in any other way for this post and the opinions above are my own.

Filed Under: Cycling, fitness, fitness review, new experiences, Product Reviews, spinning, Spinning Instructor, Sweat Pink Tagged With: bicycling, fitness, fitness review, infused water, new experience, spinning, spinning instructor Leave a Comment

Lean Lena April 25, 2014

Random Likes – Five on Friday

Hey guys! TGIF!!!

I can’t wait for this weekend! So much going on lately – I have to tell you about it in my Five on Friday post today 🙂 Here we go!

{ONE} Cumberland Valley Rails-to-Trails

This is an awesome trail close by where we live and we went there last weekend for a bike ride. It was my very first time there and I LOVED it!

It is a beautiful trail, and the day was just perfect for a ride – nice breeze, not to warm, no bugs yet. Pure AWESOMENESS! And I got a pretty good workout out of a recreational ride.

We went out 4 miles, but then Carmen got tired and we had to go back. Was still a fun ride and we got to style at the finish line. Well, I personally was mostly styling my helmet hair 🙂

This Sunday hubby and I are going back there again for the 8th annual Race, Run, Ride & Ramble Trail Festival – we’re doing the 30K bike ride part of it. SO excited! Stay tuned for recap next week, friends 🙂

{TWO} Lucky Brand

I’ve been a huge fan of their purses for a long-long time – well made, stylish, super convenient and spacious (crazy bag lady here) and just beautiful. I am a proud owner of this one:

I love their jewelry, too – like this Green Stone Woven Bracelet:

Or these gorgeous Two Tone Oval Orbital Earrings

{THREE} DIY Easter Baskets

We had a wonderful Easter this year! We had the kids and since they are all grown up now, we decided to go with the DIY Easter baskets rather than the egg hunt. So, on Good Friday when everybody was taking their nap in the afternoon, I put together these baskets:

Don’t mind my washer and dryer – I was hiding in laundry room while putting these baskets together 🙂

{FOUR} Homemade Quesadillas

Oh I have been addicted to those! Carmen loves enchiladas, so we always have tortillas in the fridge. What better way to use them than make a breakfast quesadilla?

Takes no time to make, too – just whisk an egg, fry it as a pancake, put on a tortilla, add whatever else you want on it (I have cheese and ham), fold, brown on both sides, cut and devour! 🙂

{FIVE} Indoor Cycling Instructor News

Well, you guys know that this Monday I taught my very first indoor cycling class at the local YMCA as my audition for the job there.

I passed and got a job offer, which I happily accepted!!!

I have yet to pass all the checks, orientations and such, but this goes to show how determination and hard work always pay off! Once you get on the right track, once you really want something and are determined to get it – the whole world helps you reach your goals.

You suddenly find just the right people to help and support you.

You suddenly find energy in yourself to do a cycling class, a yoga class and then come back to cycling room to practice teaching for another hour – all that on a Saturday morning.

It is an amazing feeling when you see your riders’ eyes and smiles at the end of the class. I want to do it again and again 🙂

I am super excited about this job opportunity and the community of people I will be working with.

And that was my Five on Friday, folks 🙂

Do share: what have you been liking lately?

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Filed Under: breakfast, Cycling, fitness, fitness events, Five on Friday, Gift Ideas, lunch, new experiences, spinning, Spinning Instructor Tagged With: bicycling, breakfast, fitness, fitness motivation, five on friday, good food, healthy breakfast, healthy lunch, lunch, new experience, spinning, spinning instructor 8 Comments

Lean Lena April 23, 2014

Teaching my First Indoor Cycling Class – Recap

Hey, guys! Happy hump day! How is your week going?

Mine started off with teaching my very first indoor cycling class, as you know from this post. Back here today to tell you all about it!

Well, most of the Sunday night I was teaching the class in my head and in my sleep 🙂 I think it might be what helped me not to freak out completely when it was actually time to teach 🙂

All day Monday I kept playing my music and cues in my head, and before I knew – it was time to leave work and go to the YMCA.

I got there 40 minutes early (which is pretty close to normal for me on Mondays even when I take the class, leave alone teaching it for the first time), got changed, went upstairs to the cycling room, turned on our “racing lights”, opened the windows, turned the fans on, had my fight with the stereo (which of course was acting up and didn’t want to switch from CD to AUX), set everything up and started waiting for my riders to show up.

Yeah, I wish those were Spinner® bikes, too 🙂

Getting there early definitely helped me relax and calm down. I was still nervous, but felt much better after spending some time alone in the room and getting everything ready for the class.

I used most of the tips that other instructors on Team Spinning gave me:

I have prepared and practiced my profile in advance.
I backed up my playlist on a CD, printed my notes for it, and put it in the CD envelope. This can actually be my back up at any time now.

I took my population into account. The class I was going to teach was the one I had been taking myself every Monday for the past couple years, so this was pretty easy – I knew the “regulars” and what music they liked. Half of the songs I played had been used by the regular instructor of that class, but I modified the drills for them. I got some great feedback on the new songs that I used for the class, as well. It was great seeing some riders actually sing along 🙂

Here is what my playlist looked like:

I won’t get into much detail about the routine. I will just say I think that it was challenging enough and involved a lot of climbing – both seated and standing.

During my “dress rehearsal” last Saturday I tried to concentrate on giving clear instructions and not getting my own workout in. That was the hardest part for me – I am so used to getting on that bike and working my heart out that it was hard to not get aerobic 🙂 Hey, I did my best!
I did use songs with lyrics (except for the warm up and cool down song), but practiced giving instructions in between the lyrics, i.e. brief overview of the drills for the next song at the end of the previous song, etc.
I tried to keep my instructions simple and specific without talking too much, and yet providing enough guidance for my riders.

I also did some things in addition to what was suggested by the Team Spinning members:

I brought a Suggestions Jar and put it next to the sign in book that we have for students, and told them to feel free to leave any feedback (good or bad) on the experience they had in my class. I got 2 wonderful notes in writing, and a lot more positive feedback and a round of applause at the end of the class 🙂

I brought a pack of index cards with me for new students to write down their bike settings. (didn’t need them this time though)
I used Class Builder™ – Cycling Fusion app for the class. LOVE this app! Whether you are a beginner instructor, or an experienced one – I think this is a great app to incorporate into your class. Definitely check it out! It is not free and not really cheap, but I am SO glad I invested in it!
I used my flexible mini tripod to attach my phone to the handlebars so it is right in front of me and I don’t have to glance down at it.
I found and printed out bike set up guidelines from the manufacturer of the bikes we have at the Y (LeMond RevMaster). Since I was trained by the Spinning® program which is designed for different bikes, I thought it was a good idea to educate myself on the proper bike set up for this particular kind of bikes.

Things that didn’t go so well/I need to work on:

Voice projection – I got quite a few comments that people couldn’t hear me very well. I didn’t have the mic in my class. It will definitely be a must if/when I get hired – no doubt about it. For now I should really work on my voice projection skills – always good to have in case of emergency 🙂
Teaching off the bike – I did not do it this time. I was very nervous and worried that if I get off the bike I will lose track of my planned profile and cueing times. I think this will change as I get more experience, practice and confidence that comes with it. I totally understand the value of teaching off the bike, I was just not up for it at the very first class – one step at a time.
I need to remind my riders to hydrate more often. I noticed that with so many things going through my head as we moved along I kept forgetting to hydrate myself and remind them to do so. You’d be surprised – but their attention is focused mostly on the instructor and their own riding – they forget to hydrate. They really need to be reminded.
I need to work more on disconnecting the two things – teaching and working out myself. It was one of the hardest parts for me. I was NOT trying to get a workout myself and was trying to concentrate on teaching, but it kinda happened anyway. I need to work more on shifting my focus to my priority as an instructor – my riders’ workout, and take it easy myself. It is a habit hard to break!
Cue more on proper form – I am hoping the ability to do that will also come with time and growing confidence.
And obviously many other things that I have yet to discover I am not good at as I keep teaching 🙂

Overall – it was an incredible experience! I’ve never enjoyed seeing others sweat as much as I did this Monday 🙂 I was waiting for them to start sweating! 🙂 I know it is not a 100% validation, but I needed it.

Teaching this first class made me realize what a wonderful group of people the Y brought into my life. How lucky I am to have met Jim Mader who has become my cycling/yoga/lifting guru, and other wonderful people – Fiona, Susan, Marlene, Lisa, Don, Sandy, and many more.

THANK YOU, guys! For making my first experience of teaching indoor cycling so UNFORGETTABLE!

This post was shared on:

Filed Under: Cycling, events, fitness, fitness events, new experiences, spinning, Spinning Instructor Tagged With: bicycling, fitness, fitness motivation, new experience, spinning, spinning instructor 23 Comments

Lean Lena April 11, 2014

Five on Friday: Cycling, Photography, Reads and More

Hey-hey! Happy Friday!

I think that rhymes 🙂 Nope, I didn’t do it on purpose this time!

Anyway, are you guys happy it’s Friday? I am! It’s been a long-long week. Even though hubby has been traveling and kids are gone, too I feel like every day I was hopping from one thing to another with the last thing being hopping into bed. So glad the weekend is coming!

But it is still Friday morning and on Friday I share my 5 recent favorites with you. Here we go 🙂

{ONE} Reads

I’ve ordered a couple more books from Amazon in the past week and just got them in the mail yesterday.

Every Woman’s Guide to Cycling: Everything You Need to Know, From Buying Your First Bike to Winning Your First Race

I’m especially interested in the “buying your first bike” of this one as you know from this post.

The Complete Idiot’s Guide to Cycling – I have no idea why I bought this one… Probably because you’re supposed to own an idiot’s guide to everything you like 🙂 You know, just in case.

And also to get ready for this:

I can’t wait to start reading all this goodness 🙂 I’ve recently realized that I don’t read enough. Not nearly as much as I used to. Read as in books, where you actually turn the pages 🙂 We’re so overwhelmed by the internet, social media and the constant flow of information that we forgot how to sit down, tune out and just read a book. So, my goal from now on is to read at least one book a month! And you guys get to hold be accountable 🙂

Here’s what my promise to myself looks like for the next 10 months (at most):

{TWO} Indoor Cycling Association Summit

Source

I found this event through…oh gosh, let me restore the chain of events in my memory here 🙂 I was first introduced to the Indoor Cycling Association by my Spinning® MI Meg McNeely who shared this article by Jennifer Sage (the Association founder) on her FB page.

After I read the article, which I think is great and a must-read for all the cycling instructors out there, I subscribed to the ICA newsletter and that was how I learnt about the summit.

Karma works wonders 🙂

Anyway, this is an online summit and it runs April 3 through 16 with 2 sessions a day, and it is FREE!

24 sessions led by the top professional instructors, cyclists and scientists. FREE. OF. CHARGE.

Even if I don’t get ECE’s for that – uuuhm, yes, please!

I am just loving the sessions so much! Despite the lack of time and the fact that the sessions are only available for 12 hours each day, I work hard to find time to listen to them, because staying current with your education is key for being an awesome instructor. And I really want to be one!

If you are interested, you can still join this wonderful event for FREE right here.

You can also get an all access pass and have all the sessions + bonuses + handouts available for you anytime for 6 months after the summit.

{THREE} Shutter Starz Tabletop Complete Photo Studio Kit w/2 Light Tents & 8 Backgrounds

Well, I am just about to take my food photography to the next level, friends 🙂 I think this is a good investment, which just so happens to be a lot of fun to play with, too 🙂

Here’s what’s in the kit:

2 professional photo tents 32″ and 13″
(8) Colored Internal Sheets for background modeling (White, Red, Blue, and Black)
(2) High output 30 Watt 5500K lights
Includes a tripod adjustable from 13.5″ with extension up to 40″
100% pure white nylon velour fabric and stainless steel spring frame.

It is a food blogger’s dream – hands down!

{FOUR} Magnetic Purse Hooks

I don’t know if you ever heard of such a thing or not, but I got one as a Christmas present from one of my friends in Russia and I am loving it! I have pretty much no room for my purse at work. I tried gluing a purse hook onto the side of my desk but it doesn’t take long for those to break (yep, I am a crazy heavy bag lady alright). Getting the glued part off takes quite a while though.

So. Anyway. I gave up on those hooks and shortly after that I got my magnetic hook for Christmas. Here’s what mine looks like:

Source

Check out these other awesome creations! So neat!

Source

This one is my favorite :):

Source

I think they should have had the text facing the other direction though – for the bar tender to see 🙂

{FIVE} #FFAprilAbs Challenge by FitFluential

I am loving this challenge! Even though it is not easy to remember and find time to plank (I know, I know), I am doing it and haven’t missed a day so far.

I’m up to 1:45 as of today 🙂 Working my way back to my previous record of over 5 minute plank 🙂

Your turn: what are the things you’re loving lately?

Have a great weekend, guys, and stay fit!

Filed Under: Cycling, FitFluential, fitness, Fitness Challenges, Five on Friday, gadget-head, spinning, Spinning Instructor Tagged With: bicycling, books, FitFluential, fitness, five on friday, gadget-head, ICA, new experience, photography, plank, plankaday, spinning, spinning instructor 16 Comments

Lean Lena April 4, 2014

Five on Friday – Shoes, Bling, Bikes and More

Hey guys! It’s Friday! I am so happy about it!

I had a horrid week at work. I really hope you did better than me 🙂

Anyway, it’s time for the traditional Five on Friday post to show you five things I’m loving lately. Here we go!

{ONE} Vibram FiveFingers – Seeya

I just got these in the mail a couple days ago. They are much lighter than the Traksport Sandals I got before and I am absolutely loving them!

I’ve been wearing them to work every day of the week since I got them…Yeah, it is a bit of a dress code violation but really, I don’t have customers visiting me and spend most of the day commuting between the printer and my desk. I don’t think anybody cares about the shoes I wear (if any).

Buy Seeya’s here if I got you interested.

{TWO} Mantra Bands – One Day at a Time

I now have two in my collection, and check out how well they go together!

Looking at them is an inspiration and a reminder that it is a journey, not the destination that matters. And of course I love me some bling, too 🙂

{THREE} Entry Level Road Bikes

The subject of road bikes has been of interest in my house for a long time 🙂 I have never owned a road bike in my life. I have a $50 Walmart “no brander” right now 🙂

So one day I just said I wanted a road bike. It kind of frustrated my husband a little… I quote: “You can’t just say you want a road bike! That’s not enough information! What kind of bike? What brand? Components?…” Anyway, turns out he thought that would be a great surprise gift for me. But since I started bugging him about why he’d gotten so frustrated, he confessed and there will be no surprise (don’t bug your husbands, ladies) So! My wonderful husband started doing some research and stumbled upon this great article here, which is called “Top 5 Entry Level Road Bikes”.

And I am totally drooling over this Schwinn!

Totally looking into buying one on Amazon – women’s version, of course 🙂

{FOUR} FitBloggin’ 2014

Exciting-exciting-exciting!

So here’s the story. Last week my blogging friend Jen over at A Hungry Runner threw a question at me on Facebook:

Are you going to the Fitbloggin’ conference? I want to go so badly!

I was not planning on going. Well, of course I know what FitBloggin’ is and how awesome it would be to go, but I didn’t think me and my blog were quite there yet.

But it is a whole different story when you have a buddy by your side 🙂

Anywho, within 24 hours from that question on Facebook Jen and I had our attendee registrations done and hotel booked.

WE ARE GOING TO FITBLOGGIN’ 2014!!!!

To say that I am excited is a HUGE understatement. I am SO looking forward to meeting the fellow fitness bloggers and learning more about fitness blogging by attending sessions, as well as working out with a bunch of awesome people, exploring the beautiful Savannah, GA and so much more!!!

Jen, you’re the best for throwing that idea out there and taking me along on this adventure with you 🙂

I. CAN’T.WAIT.

{FIVE} Spinning® App

Did you know there was an app for that? 🙂 I didn’t!

Image source and app download link.

Anyway, I have downloaded it and hubby and I went on a quick bike ride on Thursday to try it out.

The app is pretty awesome, my friends. Check out the summary of our ride:

Speed graph

Elevation graph

Map

Ride summary

Loved this app! So easy to set up and use and so much useful information about your ride.

And that’s my Five on Friday, guys! Hope you have a wonderful Friday and weekend!

Do share: do you or have you ever owned a road bike? If yes, what brand and model is it?

Filed Under: blog news, Cycling, events, fitness, fitness events, Five on Friday, gadget-head, new experiences, spinning, Spinning Instructor Tagged With: bicycling, cycling, fitbloggin, fitness, fitness motivation, five on friday, gadget-head, jewelry, new experience, shoes, spinning, spinning instructor, travel 17 Comments

Lean Lena April 2, 2014

Foods and Moves – Last Week’s Recap

Hello friends! Happy hump day! I hope you’re having a great week so far! And while you are, I thought I’d share my last week’s exercise recap with you with some food highlights here and there to (maybe, just maybe) inspire you 🙂

Here we go!Continue Reading

Filed Under: breakfast, dinner, fitness, fitness events, lunch, spinning, Spinning Instructor, Weight Lifting Tagged With: bicycling, breakfast, dining out, dinner, fitness, fitness motivation, GGS, good food, healthy breakfast, healthy dinner, healthy lunch, lunch, oatmeal, pasta, salad, spinning, spinning instructor, yoga 2 Comments

Lean Lena March 28, 2014

Five on Friday: Reads and Random Likes

Hey guys! Good Friday morning to you!

Traditionally, this Friday post is about things I am loving lately, admiring, obsessing about etc. Please, feel free to share yours in the link up below or just in comments!

Meanwhile, my Five on Friday:

{ONE} Born to Run by Christopher McDougal

I’ve heard a lot of people raving about this book, and saying things like “it changed my life”, “it changed my running”, “it changed me”. Well, I decided to give it a try and see if it changes anything for me. I first got it from our local library and started reading it a couple weeks ago.

Well, I don’t know if it changes anything, but it was one great book that definitely goes on to the shelf with my most favorite books. Even if you are not a runner and not planning to become one, this book will “hold you hostage” until you finish it, I can promise you that. Christopher McDougal is a great writer capable of keeping you interested and excited throughout the story.

I ended up purchasing a book of my own on Amazon just so I can go back and re-read it again.

{TWO} Tasty Tuesday Link Up Party

As you probably noticed, I have been hosting the Tasty Tuesday link up party for the past few weeks. I am loving this project so much! I wanted to take a moment to thank everyone for coming to check it out, participate and connect with the great bloggers who link up to their favorite tasty posts.

Special thanks to my co-host of the link up party – Meranda at Fairytales and Fitness for going for this adventure with me!

I hope this project grows and attracts more bloggers creating the community of people who love good food 🙂

If you are a food blogger and thinking “Dang! I wish I could host something like that!” – let me know. We would love to have more people hosting this weekly link up!

Here are our link up parties we’ve had so far:

If you are not blogging regularly about food but have a great recipe to share, you can also contact me and I will try it out and share your recipe on my Tasty Tuesday post 🙂

{THREE} Popsugar Select – Fitness

They contacted me a while ago offering to be featured on their website as a fitness blogger, which I gladly agreed to as you can see from their badge in my sidebar.

Well, yesterday I received a very nice surprise from them in the mail.

a sweat hoodie with Popsugar logo!

and a very nice card, too:

Here is where you can find my profile on Popsugar Select Fitness.

I love being part of this community! Thank you, Popsugar Select!

{FOUR} Complete Book of Road Cycling Skills by Ed Pavelka

That’s an oldie but goodie. Published in 1998 and I am still enjoying every page. With outdoor cycling season coming into full swing here soon – I needed and inspiration 🙂 And that book is where I found it. Can’t wait to ride outside!
Buy on Amazon

{FIVE} Spinning® Program Home Study

So. For my CEC as a Spinning® instructor, I am doing this home study on principals of effective weight loss. Fascinating reading! Makes me wonder how many people out there have no idea what they are doing and why it is not working when it comes to weight loss (that includes me, too!). I am looking forward to completing this study and getting the knowledge and experience it has to offer through these great courses the program offers.

I have achieved my comfortable weight. I guess I could lose about 5 more pounds to qualify for the super right weight for my body type, but I don’t really care. I am comfortable, I love my body the way it is now and if those 5 come off – great. If not – whatever.

But I guess after struggling with my weight for so long I will never lose interest in the subject. That’s why I am working on my education here 🙂

Do share: what are your latest likes?

Link up below or just share in comments – I would love to hear from you!

Have a wonderful weekend, friends!

An InLinkz Link-up

Filed Under: fitness, Five on Friday, Link Up, spinning, Spinning Instructor, Tasty Tuesday, Weight Loss Tagged With: bicycling, books, fitness, fitness motivation, five on friday, spinning, spinning instructor, weight loss 12 Comments

Lean Lena March 26, 2014

5 Things to be on the Lookout for in your Indoor Cycling Class

Have you ever walked out of an indoor cycling class feeling like you just got an awesome workout, and then wondered with time where that back/knee/neck/shoulder pain came from? Or ask yourself how come you’re not seeing the results you want even though you work so hard?

I know I have – for a long time, until I went through Spinning® instructor training and realized how many things can go wrong in an indoor cycling class without you even knowing.

It is not always your instructor’s fault (even though most of the time it is) – I encourage you to educate yourself before starting an indoor cycling exercise program and make sure you are following the safety guidelines. Not following them seems harmless but it sure is dangerous in the long run.

I’ve recently taken a class with a new instructor, which inspired me to write this post today hoping that at least my readers could educate themselves on the basic rules of a safe indoor cycling class and be able to recognize an unprofessional instructor.

Here are some of the things to be on the lookout for when taking an indoor cycling class:

{ONE} Bike Set-Up

When you walked into that class for the first time, did your instructor come over to introduce him/her-self and help you set up your bike?

Did he/she ask if there were any students in the class who were completely new to indoor cycling or needed help setting up their bikes?

If yes, you’re good as long as they helped you setup your bike correctly.

If not – you are at risk of setting it up wrong without professional guidance, which can lead to bad riding form and eventually – injuries.

If you’re in a class that uses one of the Spinner® bike models, you can read about proper bike set up here before the class. Otherwise – please, speak up and ask your instructor for help.

Speak up and ask your instructor for help in any case. Don’t be shy!

Write down your bike settings for future classes.

{TWO} Funky Moves

So you got your bike set up properly and you’re all ready to go. The music is great, the instructor is “on fire”…Perfect! Here are some “funky” moves you should be on the lookout for and should not do in order to avoid discomfort, pain, and/or injuries:

Hovering/Isolation
Extending your arms to hand position 3 while seated
Using free weights while on the bike
Riding with no resistance on the fly wheel
Doing squats while on the bike
Letting go of handlebars during a standing climb or standing flat/running
Pushups (yes, some people actually do that while on the bike)
Placing your foot on handlebars while stretching

There’s more. The things above are just a few of the most common contraindicated moves. You can read more about contraindications for the Spinning® program and Spinner® bikes here.

The rule of thumb is – Keep It Real! In other words – if you wouldn’t do it on a regular bike, don’t do it on the stationary bike.

Would you ride on the road with weights in your hands? Exactly!

Read more about what keeping it real means and what it doesn’t in this great article by Jennifer Sage – the founder of the Indoor Cycling Association.

If the instructor in the class you attend suggests any of the moves above, remember: it is your ride, your body and your health – you decide what to do. You don’t have to do something your instructor tells you that you know is wrong and/or not safe.

{THREE} Heart Rate Monitor (HRM)

Take a note: does your instructor wear a HRM? Does he/she encourage the class participants to purchase and use one? Does he/she refer to the % of max heart rate during training?

Monitoring your heart rate is of crucial importance in achieving your fitness goals. Training without it is like walking in the darkness – how do you know how hard you’re working unless you know your heart rate? You can’t rely solely on the perceived exertion – both that and the HR need to be taken into account.

Consider purchasing a heart rate monitor even if your instructor makes no reference to HR in class, take note of your HR during the ride.

Be smart about your training – read more about effective training based on heart rate and Energy Zones.

{FOUR} Resistance Control

Does your instructor come up to you during the class to adjust the resistance on your bike’s flywheel?

If yes – never come back to that class again.

Period.

You are the one in control of your workout. You are the one who decides how hard you can and will work.

If your instructor received proper training, they would have been strongly discouraged to even suggest increasing resistance in any measurable amounts. Suggestions to increase resistance are totally normal and necessary to explain and implement the riding profile for the class, but telling you how much you should add (half turn, full turn, quarter turn) is not. Adjusting it for you is unacceptable.

{FIVE} Who’s getting a workout?

Ever feel like it is your instructor’s workout not yours?

Does your instructor get off the bike during the class to walk around and help people in the class?

A good instructor does. He/she also remembers that it is not his/her workout, but yours. It surely is inspiring to see your instructor sweating just like you, but things look a little different to the instructor when they get off the bike and walk around to check on their students’ form, heart rates, answer possible questions and help out if somebody needs them.

I hope the tips above can help you in achieving your fitness goals without getting injured – regardless of the level of your instructor’s professionalism. Even though it is your instructor’s job to guide you and keep you safe during the class, remember that you’re in charge of that bike and that puts a lot of responsibility on you, too.

Educate yourself in advance and enjoy the ride!

Images' Source

Filed Under: articles, fitness, fitness review, Girls Gone Sporty, Healthy Living Tips, Motivation Monday, new experiences, spinning, Spinning Instructor Tagged With: bicycling, fitness, fitness motivation, fitness review, indoor cycling, new experience, spinning, spinning instructor, tips 7 Comments

Lean Lena March 21, 2014

Five on Friday: Home and Fitness Finds

Hey guys! Thank GOODNESS it’s Friday! What a week!

So glad it is almost over now and I can enjoy my well-deserved weekend with family that finally got all together again.

Traditionally, I am talking about my Five on Friday today – five things I’m loving, admiring, desiring, etc. etc.

So here we go! Five on Friday 🙂

{ONE} Power Up Yoga: Rodney Yee for Gaiam

As you know, I love yoga 🙂 I also have a couple rest days a week when I just do yoga at home. I needed some guidance for that, and I got it from Rodney Yee 🙂

Buy on Amazon
With hubby gone on a business trip on Tuesday, I set off in front of my TV prepared to be toned, powered up and whatnot, all the while looking beautiful and graceful.

Well that practice kicked my butt! Forget graceful! I was miserable 🙂 This guy is a BOMB! Usually I watch the DVD’s like that before I start the practice, but for some stupid reason this time a didn’t 🙂 My body still hurts, but I am very determined to master all the 3 sessions that this DVD has.

{TWO} Punch/Party Drink Dispensers

I am obsessing about them lately. They look soooo awesome! Would love to get one when we move to a bigger house where I will actually have room to store all the crap I am obsessing about 🙂 But just look at these:

Source: www.potterybarn.com

Or how about this one:

Source

Obsessed!

{THREE} Gaiam Rattan Meditation Chair

Expensive taste I have… But hey, this is just a wishful thinking post, ok? 🙂

Buy here.

{FOUR} Wine Glass Ledge

I am a sucker when it comes to these guys….That’s what I have in the house:

I know. It’s a shame with wine being such an important part of our lives 🙂 🙂 🙂

Here’s what I want it to look like:

You can buy it at a Pottery Barn if you have one nearby.

{FIVE} Oskri Bars

I’ve been eyeing those at TJ Maxx for a while before I bought a pack. LOVED them.

Here’s where to buy. They are pricey, so I will go back to TJ Maxx for more I think 🙂

Do share: what are the things you’re loving lately?

Stay fit, friends, and have a great weekend!

Filed Under: fitness, fitness review, Five on Friday, Girls Gone Sporty Tagged With: fitness, five on friday, Girls Gone Sporty Ambassador, home improvement, infused water, yoga 16 Comments

Lean Lena March 19, 2014

A Hectic Week Recap – Eats and Exercises

Hey guys! Happy ~~Hump~~ Pump Day! 🙂

I’ve had a very hectic couple of weeks as you probably noticed by the lack of my “What’s on my plate” Wednesday and Motivation Monday posts this and last week… Well, guess what? I am making it all up to you today by combining the two 🙂

Not much was going on on the exercise front last week – between the sharp right shoulder/arm pain and busy schedule I managed to squeeze in just a few workouts/classes last week.

{MONDAY} Cycling and Chicken

Cycling class with Jim on Monday

I don’t like Mondays most of the time. I am excited about Monday being a new beginning and all, but by the end of the day I am beat. It is usually the busiest day of the week for me – at work, exercising after work, etc. etc.. What do I make for dinner when I am busy? That’s right – crockpot anything 🙂

Last Monday it was chicken! I used to put it in the crockpot in the morning, set on Low and turn it off when I get home at 5 PM. It made the chicken a little overcooked to my liking…So what I’ve been doing lately is I would come home for lunch, and throw the chicken into the crock pot (Low) for 4-5 hours. That’s plenty of time to cook it and it comes out just perfectly juicy.

Hubby made wok veggies on Monday night – and we got a perfect dinner right there!

{TUESDAY} No Exercise and Lamb

Took a rest day on Tuesday night.

Foodie’s highlight of the day was lamb for dinner – grilled to perfection by my husband.

and this fruit and veggie platter I had at work for my snack throughout the afternoon:

{WEDNESDAY} Yoga and Pork Chops

I did make it to yoga on Wednesday but didn’t take any pictures so you’ll just have to trust me on that one 🙂

And then I got home and made rosemary pork chops and a salad for my tired husband.

Mmmmmm….

{THURSDAY} Rest Day and Orange Salsa

Yeah, that was the day my shoulder and arm started acting up. It was that kind of muscle paralyzing pain that makes it hard to lift even a cup of coffee.

That did not prevent me from making an awesome orange salsa to go with tilapia and rice for dinner on Thursday evening, though 🙂