We’re half way there – Jan has officially completed her 2nd week of my 4 Week Tone Up Challenge. Here’s her update along with my advice to get her through the home stretch with maximum shape up results – enjoy!
Week 2 Update from Jan:
“Wk #2 was great! I started going to Flywheel Spin and it was a ‘game changer.’ I have been spinning for years and love the energy and intensity of Flywheel more than than any class I’ve ever gone to. I worked out 5 days last week, but 1 day was without cardio. I added Brit’s Six Pack by Summer ab routine to all of my workouts last week (the plank and seated portions). I also did Brit’s Killer Legs workout after spin one night and was really in the hurt box – in a good way 🙂
So far I’ve been seeing some good results in terms of my muscle definition . My ‘six pack’ is on its way back for sure. I’m feeling leaner and just more fit in general. However, my knees and ankles are quite sore from all of the exercise, so I’ll need to be careful with them.” – Jan
Brit’s Advice for Jan:
Diet, Diet, Diet – Jan continues to get her 5 workouts in per week; however, slipping up on her diet could completely wash away her results. Many top resources claim that weight loss depends 80% on diet and 20% on exercise.
RICE – Jan has a history of knee and ankle injuries so it’s critical that Rests, Ice, Compress, Elevates her knees and ankles after workouts to keep inflammation down. However, you should ALWAYS refrain from exercise and get clearance from your doctor before starting any new workout regimen.
EVEN more discipline – Jan must push herself through the home stretch and commit to having a PERFECT last 2 weeks. That means every workout is completed with max effort and she sticks to her diet change ups 100%. Jan needs to give it all she’s got these last 14 days for maximum results.
Stay tuned for Jan’s 3 week report and special edition final report which will include a post challenge photo shoot of her smoking hot body, compliments of the lovely Anna Jane!
Me getting ready for ride #2 during cycle instructor training
Happy Sunday – I hope this posting finds you joyous and well! Today was a personal accomplishment because I officially became a certified indoor cycling instructor – woop woop! That said, I learned a lot of useful info about spin classes and calorie burn in general, so I just wanted to share some of these nuggets of wisdom with you guys. Hopefully, these facts will help you get the MOST out of your spin classes in the future 🙂
Turn up the resistance – speed DOES NOT equal calorie burn! In an effective cycle class, your legs should spin between 60-90 rotations per minute. If you are cycling way above this, turn your resistance up! When your legs are flying and your booty is bouncing around in the saddle, the bike is just propelling you and you are getting short changed on calorie burn…not a good look!
Don’t always trust the heart rate monitor. Several factors affect our heart rate including hydration, stress, diet, room temperature, etc. Therefore, just because your heart rate is in a certain zone, doesn’t necessarily mean you are working that hard. In many cases, heart rate monitors over count calories burned and you are deceived : (
Use a breath test. The bottom line is this, the harder you work, the more calories you burn. Therefore, use the breath test to quickly and effectively measure your exertion. Below are the 4 levels you should think about. If you are trying to burn as many calories as possible, strive to spend at least 20-30 minutes of your class in zones 3 and/or 4. You should never be back at Level 1 (breathing regularly) after the warm up.
L1 – Breathing regularly
L2 – Breathing fast, but comfortable
L3 – Breathing heavy, uncomfortable
L4 – Breathing very heavy, very uncomfortable – sucking air!
Whole class with our instructor after we got certified (that's me in the back with the shiny forehead, hehe)