All Systems Go recap

So the second class from the fitness retreat was All Systems Go, again by Mindy Mylrea. As if blasting my butt with her just before this class wasn’t enough- she did it again, this time HARDER.

The whole deal with this class is to incorporate a lower body move with an upper body move, core, and conditioning. But it isn’t meant to do 4 SEPARATE exercises- instead, she builds on one exercise to incorporate all four target zones.

For example: We started with a curtsy lunge using the Gliders. (While holding a body bar. Curtsy lunge with left foot behind right, holding bar in the middle with your left hand)


Then, we would continue with the lunge, while simultaneously engaging in an overhead press with the bar.

Then, we would continue with the lunge,  and complete the press with a twist (for core).

For the conditioning bit, it would be all the above -with a hop- if you are able. In unable, participants can incorporate all the moves as a speedier rate.

(This is just an example of how she used progressions to incorporate all four target zones)

Some of the moves we did were so awesome. Rather than focusing on the number of reps- where class participants can lose correct form as a means of completing reps- Mindy focused on having us either complete quick bursts (since everyone can justify going all out for 10 seconds) or she would have us work in pairs- where we would subconsciously compare/beat our partner with the exercise.

The best exercise we did with partners was with this band:


We would slip our feet between each end and stand in a wide squat-making sure the band is really tight. We would be facing our partner, and when Mindy said ‘jump’ we would try to jump higher and open our legs wider (dirty) than our partner. She would have us do just one, then a set of three, and so forth. Is was more about challenging ourselves and our partners than getting in a certain number of reps.

And these things:


I can’t even begin to describe how these challenge your balance. Try spinning these, rotating your arms in large circles while spinning these, all while in a Brazilian lunge. Youch. Balance? Check.

…and this class was done immediately after lunch. My advice: don’t engage in this type of workout immediately after lunch.


My workout last night starred the infamous TABATA. Here’s how it looked:

(FYI: Tabata’s are 20 seconds of all out work, 10 seconds rest, repeated 8 times for a total of 4 minutes)

Tabata: Bender ball lunge jumps 4 right, 4 left (Placing the bender ball behind the right knee and raising the heel to keep the ball in place- engaging your hamstring. Swing the right knee back, then drive it forward while simultaneously hopping off the left foot)

Then, I did an upper body series where I completed 3 sets of 12 reps of the following 3 exercises

  • bicep curls
  • overhead press
  • tricep kickbacks

Tabata: Tube Jumps (These were what I explained above. I used the dog as my partner, and I totally jumped higher than her) Keep in mind, these are continuous jumps- always leading with your butt. It’s not jump-squat-pause-jump-squat-pause; it’s jump-squat-jump-squat-jump-squat. You should be dead by the end of this tabata.

Then I did 3 sets of 12 reps (for both right leg and left leg) single leg dead lifts.

Tabata: For this last tabata, I rotated between two moves. For the first, I did 2 sets of left curtsy lunges using the gliders, 2 sets to the right, then 4 sets of planks using ONE glider (get in plank position, place the glider under your left foot, place your right foot over your left, ‘pull’ the glider up to your chest, and push it back out to plank position- switch to other foot halfway through)

To finish, I did 200 crunches.

Anyone have a favorite exercise they like to do with Tabata training?

Booty Camp recap

Hey guys. Happy new week! I gotta make this post short and sweet AGAIN because school started today and I am SWAMPED already. Basically, the next 11 weeks are going to suck BALLS because these courses are crazy intense. I am starting out nice and organized with binders and tabs and notepads and what-not, so hopefully that will help out!

So, this fitness retreat I was telling you about. It was awesome. I am so incredibly sore today and have been hobbling around running errands all morning. Yet, I am really excited to get in a workout today with all the new methods, toys, and knowledge I gained from the weekend.

I got to the retreat center around 8pm after hitching a ride from some of the other instructors. Of course, there was an ice-breaker that determined our ‘color’ based on our responses to particular questions. I turned out to be a Green (detail oriented, independent, blah blah blah). If I was doing this same course at a retreat with my Boston gym friends I would have totally been an Orange (wild, outgoing, woo woo woo).

Our cabin were nice, minus the bunk with practically no mattress that I had to sleep on. So I got roughly 45 minutes of sleep the entire night. The next morning was super weird- BLTs were served for breakfast! I opted for rice crispies with soy milk (thank god for that).

I got into all 4 classes that I wanted, which meant I was going to be in interactive classes for 6 hours. Interactive= sweating.

The first class I took was Booty Camp with Mindy Mylrea. She gave us a handout with the information she would presenting us with over the course of 90 minutes. She started with about a 10 minute lecture, then got us up on our feet moving and grooving and sweating and eventually crying in agony. Good stuff.

This lady really means business. She was so energetic and happy and awesome and awesome and awesome. Of course, there were points where I was screaming bad words to myself, but I really did love it. In fact, I was that person who threw the bender ball across the room by accident.


The purpose of this session wasn’t for OUR workout. It was to educate us on how to target muscles in our lower half that we don’t normally target. Ladies have strong quads, men have great butts. She had us using the bender ball for exercises that would really get those hamstrings and glutes so that we could have awesome man-butts. (Yes there were men in the class, and she praised them for their behinds. She also made a joke right off the bat- as we were squeezing the ball between our thighs- that men have great butts because they’re always carrying their balls around, so we should do the same.)

Oh, and tabatas. We did a tabata of jumps. Just JUMPS. And I died. She had us put the balls on the ground in front of us (not really to use, but as a point of reference to GET LOW on every jump). The first two rounds were squat jumps, 3&4 were staggered on the right, 5&6 staggered on the left, 7&8 back to jump squats. I was ready for a nap, but I had about 4.5 hours of exercise to go for the day.

I ended up buying all the equipment she had because

  1. It was an excellent price
  2. I wanted more options to have for my at-home workouts


I am going to have to recap these classes in different posts because I really have to get back to my homework, but in other current events:

  • I went through one of those automatic car washed this AM. I have never been the driver of a vehicle through one of those things. I was screaming with delight just like I did when I was younger. How lame.

  • Then I had to bring my car to be assessed for hail damage from a storm that happened over a month ago. Turns out, the repair cost was only $200 less than the value of the car, so I don’t get to have it written off. Instead, I get to bring it back next week for repairs and have a rental for a few days. Another first for me.

Hey, anyone want to do my homework?


Fitness Retreat

So, this fitness retreat I have been mentioning. It’s this weekend. I’m kind of excited because it means I get to get out of the house. And workout. And be with other people who love to workout. But I am nervous because I won’t know anyone. And I’ll be away from Tyler and the pup. And what if I hate it?

I’m turning into such a worry wart and a homebody. Gross.

Here’s the deal: The retreat is Friday-Sunday. We meet at one of the Calgary YMCA’s, take one of two 90 minute (optional) classes, then take the bus out to the mountains to the retreat lodge. When we registered for the retreat, we had to rank which classes we would like to take for each time slot. I still don’t know which ones I have gotten into, but I thought I would give you some of the info regarding my top choices (as described in the retreat information packet).

Pre-Conference (Friday night at the local YMCA)

Turn & Burn: Athletic Cycling meets resistance training head on! Kickstart your retreat with this energetic, 60-minute workout that alternates cycling drills with training intervals on a variety of equipment.

Session 1 (Saturday, 10:30am)

Booty Camp: You’ve heard of Boot Camp… but have you heard of Booty Camp? Take your below-the-belt classes to camp with this whole new, circuit-style approach to training glutes and legs. Whether in pairs, on a team, or just surviving solo, come ready to experience a lower body challenge that is just plain booty crazy.

Session 2 (Saturday, 1:00pm)

All Systems Go: Experience the ultimate cardio and strength interval rush! All Systems Go fires up all energy systems for a crazy fitness adventure. It all begins with a fab warm-up that teases you into thinking ‘hey, this workout is gonna be fun and fancy-free’. But when the warm-up is over, there’s no looking back. You will alternate between cardio and strength intervals that challenge your muscles, heart, and soul to go where they’ve never gone before. Using the Body Bar, your body weight, and sheer determination, this is a workout to be conquered!

Session 3 (Saturday, 3:00pm)

TRX Training Zone Circuit: The TRX Training Zone is a new anchoring solution that provides a revolutionary environment for functional circuit training. Learn how to skillfully use all the elements of the TRX Training Zone to bring the best of Suspension Training, Rip Training, and Functional Conditioning together in one effective, high-energy workout.

Session 4 (Saturday, 5:00pm)

Flirty Girl!: Get ready to get flirty. You’ve thought about teaching cardio dance but didn’t know where to begin; well look no further- you are about to experience Flirty Girl Fitness. No dance experience is necessary with the easy-to-learn dance routines that perfectly combine cardio and strength training. You’re gonna think you’re part of a music video rather than in a cardio crazy, core-chiseling, booty-toning, arm-sculpting workout. Boys welcome!

Early Riser (Sunday, 7:30am)

Rise-and-Shine Yoga

Key Note Lecture (Sunday, 9:30am)

w/Mindy Mylrea. Every Movement Matters: Training the Whole and Not Just the Part.: Teachers teach and students follow. That’s how it goes..or is it? Is our roles as fitness professionals just to lead a great class- or is it to encourage and direct our students to take action outside of the class room. We are here to empower and assist in creating lasting change. Learn strategies, tips, and tricks to assist your students to change their lives for the better. Through encouraging healthy eating, movement through the day, and mindful acts you truly can be the catalyst for more than just a great workout.

We’ll see if those are the classes I get into!