“Mayberry Gals” Workout

Due to a summer day camp and the Independence holiday, we haven’t had class at Mayberry Outreach Center in two weeks. I’ve missed the folks out there and I had promised them a workout, so I thought I would share it with you as well. This is based on a “Name Workout” a friend had shared with me a while back and since it’s only been ladies for several weeks, I came up with “Mayberry Gals” for the ladies to do in absence of class. It’s something you can do with just your body weight and maybe a mat. Feel free to modify it to fit your fitness level and as always, be sure you’re cleared with your doctor before doing anything you haven’t been doing.

I did this yesterday and it’s squat heavy, but we all need some lower body strength, eh? Feel free to rest a few seconds between each move and break the reps into smaller bunches if needed. Those 1 minute wall sits are FUN! (yeah, right) See if you can go through two rounds. Be sure to start with a few minutes warm up (walk/jog in place, high knee march in place, side-to-side shuffle, etc.) then cool down with some stretches.

M – 20 push ups

A – 30 seconds arm circles

Y – 15 squats (or 30 second plank)

B – 15 squats

E – 1 minute wall sit

R – 30 squats

R – 30 squats

Y – 15 squats (or 30 second plank)

 

G – 40 jumping jacks

A – 30 seconds arm circles

L – 1 minute wall sit

S – 15 push ups

Feel free to create your own workout with your name or any other word!

New weekly exercise class!

John me at Mayberry Presbyterian Church in Meadows of Dan on Tuesdays at 5 pm for uplifting group exercise for all fitness levels. No charge and equipment is provided!

Youth Fitness Class – Let’s try July!

The youth fitness class didn’t jump off in June like I had hoped, but I really feel it was due to the time being 11 am. SO, if your child age 10-15 is interested in the class, I’m going to offer it from 5:30-6:15 pm on Monday & Wednesday evenings in July (with the exception of Wednesday, July 13). Since there are only 6 sessions, the cost has been reduced to $25 for members and $30 for non-members. I need 5 kids registered by June 30 to hold the class, so be sure you sign up TODAY!

The classes will be 45 minutes in length and will consist of a variety of activities such as cardio, strength training, and even flexibility. Nutrition topics will be included as well as how to lead an active lifestyle.

The sessions will be FUN, ENGAGING, and SAFE for the kids. Parents are welcome to stay and watch, but parental supervision is not required.

Cost is $25 for CWC members and $30 for non-members for the 6 sessions (July 6 – 27 excluding July 13). Kids don’t have to attend all sessions to participate (but must pay full fee). Minimum of 5 participants to hold the class. All classes will be taught by Mandy Nester, ACE Certified Personal Trainer (currently earning a Youth Fitness Specialty Certification).

February Events Now Posted!

I just updated my February schedule and it’s FULL of active opportunities. You’ll find 4-5 classes each week at Carroll Wellness Center, Wellness Pursuits, and Galax PH Church.

I’m excited about getting back on the bike at CWC at 8:30 on Tuesdays each week. Be sure to check out the “Workout of the Day” at Wellness Pursuits on Mondays (February 8 and 22 only). I also get to teach a Sculpt class on Saturday, February 13 at 9:30 am.

Feel free to holler if you have any questions. I’m here to help and hope to see your face in my classes soon!

Relieving the Soreness after a Tough Workout

On Friday of last week, I completed my first Crossfit workout at the Carroll Wellness Center. Well, I should say I halfway completed it. The workout was a pyramid of squat to overhead press followed by [assisted] pull ups. So, we did one one squat into an overhead press followed by a pull up. Then, we did two of each move, then three, etc. We were supposed to go to 10 then come back down (9, 8, 7, etc). By the time I got to 10, my upper body was toast and I knew I was done. I could tell I would be sore. I rarely do any pull up movements – most of my moves are pushing in BODYPUMP. This really opened my eyes that I needed to start implementing some other workouts into my routine.

Either way, I woke up miserable Saturday (ask my poor husband who has heard me complain ever since) and I am still sore today (Tuesday). My problem is that I started out with too much weight and didn’t actively recover. I was so miserable that I didn’t do any type of exercise this weekend. Mistake.

This weekend also reminded me of what it feels like to start exercising after being sedentary and how challenging it is because of the discomfort you may experience. Hang in there!

I write all of this for two reasons:

  1. To share that I am human and even though I’m a certified personal trainer and group exercise instructor, I still make workout mistakes.
  2. To help you avoid these errors and miserable soreness I just experienced.

I found this great article by the American Council on Exercise that I wanted to share with you to help with your post workout recovery. Enjoy!

Thrive Christmas Event

There’s no better way to celebrate Christmas than by putting Jesus first. Join me on Monday, December 7 at 6 pm to do just that. I’m hosting my Thrive Christmas event at Wellness Pursuits that night and together we’ll have fun and celebrate Jesus’ birthday! EVERYONE is welcome, including children and the men folk. If you know any missionaries or service men/women, please bring their name and mailing address so we can write them a Christmas greeting. I’ll have the cards and stamps. We’ll have fun exercise to Christmas music, so this should be the healthiest party you attend this holiday season!

The event is FREE and all you need to bring is yourself. If you plan to come, it would be great to know ahead of time, but an RSVP is not required.

Walk/Jog/Run/Bike Club – August 27 @ Noon

This week, we’ll meet at the New River Trail Caboose in Galax again. How about some jog/run interval training? After a warm up, we’ll focus on speeding up and slowing down in intervals. Hope you can join us!

More info can be found here.

So very thankful

Today for the walk/jog/run club, Eleanor and I biked first, then jogged afterwards. This is called a “brick” in the triathlon world because your feet feel like bricks when you try to run. It’s challenging, but rewarding. We both went at our own pace and really enjoyed the hour we had on the New River Trail.

As I was riding, I just had to rejoice at all of the blessings I am experiencing in my life right now. It’s only fair to God if I share some of them with you!

  1. My family – I’m abundantly blessed with a husband who supports my healthy habits and what I’m trying to do in my ministry. My sons make me smile every day and I’m so proud to be their mama. My mom, dad, and in-laws spoil me and my kids rotten and I never have to worry when they are keeping them as I work. Even though my sisters aren’t geographically close, they are very supportive and we get along so well. I just can’t say enough about my family!
  2. My health – One of my greatest fears in life is becoming paralyzed or not being able to be active like I am. I truly value my ability to swim, bike, run, and exercise like I do. Granted, I put effort into my healthy lifestyle, but it ultimately comes from the Man above.
  3. My church family – My husband and I found Stone Mountain Baptist Church several years ago and became members. We’ve always been welcome and there’s no bickering to be found. They recently gave me a generous donation to help support Thrive, too!
  4. My friends – I have a great, small network of friends who understand that my first priority is family and we can always just catch up where we left off, with no hard feelings if it’s been a while since we saw or talked to each other.
  5. My exercise clients – My lunchtime crowd at CWC are consistent, spending their hour of lunch time WORKING OUT instead of eating! I applaud you. I also love the ladies who have come to my seminars, exercise sessions, and gatherings for Thrive. Keep up the good work!
  6. A beautiful place to live
  7. Great place to work (my day job)
  8. Comfortable home
  9. Plenty of food
  10. Enough money to pay the bills and have a little fun
  11. A car to drive
  12. Peace of mind
  13. Clothes to wear
  14. Fruit of the Spirit (Galatians 5:22-23) – Love, Joy, Peace, Longsuffering, Gentleness, Goodness, Faith, Meekness (this one still needs work), Temperance (this one, too)

I’m sure there are a trillion more blessings, but my time is limited. What are YOUR blessings?

Workin’ on my Workout!

I have a sweet little baby boy who got 4 shots at his 1 year checkup on Monday, which has prompted him to wake up at 5:30 the past two mornings for some pain reliever and a bottle. So, I needed not to set my alarm clock to get up an exercise! Yesterday, I did my 30 minute hatha yoga DVD and am a little sore today. I love yoga, but don’t get to do it nearly as much as I would like. Yoga at my pal Yvette’s is the best!

Yesterday, when I got home from work, my 3 year old greeted me at the door and said “Look mommy! This box came from CVS!” To him, any store is CVS. Anyway, the box was from Power Systems and it was full of resistance bands I had ordered for my Thrive workouts! This morning, I busted out the medium resistance band this morning and tested it in my workout. It was hard! I backed off to the light band and that made it better, especially for the lateral raises. I think I’m going to get a few extra light bands for my beginners, too.

It’s funny, because each band included an instruction sheet on how to use the bands. The photos are in black and white of this woman doing different exercises with the bands. You would think it’s a cost savings measure to use black ink, but I think it’s because she’s using the orange (lightest) bands and they don’t want you to know! How else could she do some of those moves?! 🙂

Please be sure to plan on joining me on Monday, August 31 for my next Wellness Seminar and Exercise Session. It’s free and child care will be provided at Galax PH Church from 5:30-7:00 pm. It’s gonna be fun, informative, and fit!

Revised & Improved Wellness Seminar & Exercise Session – August 31

Need some inspiration and motivation to live a healthy lifestyle? Then don’t miss my FREE seminar at Galax PH Church on Monday, August 31 from 5:30 – 7 pm. Childcare will be provided, so just come and enjoy learning how God wants you to live your best life PLUS practical tips on healthy living. My resistance bands are on the way, so be ready for a good workout! It can be adapted to ANY fitness level, so don’t be intimidated (and don’t think it will be too easy for you, tough folks)!

Facebook event – https://www.facebook.com/events/123658587977694/