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Hobby

I know some of my friends have been wondering where I've been lately, since my blog hasn't been updated in a while. Lots going on. My husband and I are running the Hamburg Marathon on April 29th, so we've been training for that, and our highest mileage week was last week, culminating in our second 20-mile training run. (A marathon is 26.2 miles or 42.2 km.) I've also been busy studying. I have an "Anatomy and Physiology" exam to write a week after Hamburg (I'm working on a Masters degree in physiotherapy) so that has kept me busy too. During my study breaks, I've been busy acting as "secretary" for our Sphynx kitten, Dragonheart. As my husband says, it's clear the cat runs the house, since his blog gets updated daily! Anyhow, that's where I've been.

On to this week's topic. I have so many hobbies, it's hard to choose just one. My husband and I don't have any children, so we have lots of time for our hobbies, and many of our hobbies we enjoy together. We run together, we lift weights together, we both enjoy reading, and we both collect and read comic books. We both enjoy some TV: Mythbusters, Stargate SG-1, Stargate Atlantis, Battlestar Galactica (the new series), M*A*S*H (on DVD), and various Star Trek series (again, on DVD or in re-runs). Separately, he plays basketball and I teach group fitness (aerobics) and horseback ride (hunter seat and dressage).

Out of all of these hobbies, however, I probably enjoy Step the most. I love teaching a basic or intermediate step class, and I really enjoy taking a good advanced step class. Putting together a class is a lot of fun. Developing the choreography (putting the moves together in a logical way that makes sense), deciding how the choreography will be broken down, choosing what sequence the various combinations will be taught in, etc. Of course, in class, you always have to be prepared to change things on the fly, depending on how the class is responding. If you end up with a lot of beginners in class, you end up simplifying and doing a lot more repetition. If you have a large group of advanced members, and everything is flowing well, you have to be prepared to offer options for making things more complicated or more intense.

Teaching group fitness is a lot more complicated than most people realize. You have to know how to put together a balanced class, you have to know about biomechanics and exercise safety. You have to know about proper warm-ups, cool-downs and stretching. You have to know the major muscles in the body and the most effective and safe ways to work those muscles. You have to know about class design - how to correctly increase and then decrease the intensity, and how to modify moves for various populations (beginners, pregnant women, seniors, etc.)

Aerobics music is specially created to be at the rate speed, and it is all "32 count". 32 count music means that the music is arranged in 32 count phrases. So all the choreography you design for a class is put together is chunks of 32 beats per combination (or multiples of 32, like 64.) This makes the class flow more smoothly and helps in breaking down the choreography. You don't just put on any old CD and just stand at the front of the class, shouting out moves. You have to buy the right music and put a lot of thought into planning a class.


There's nothing quite like the adrenaline rush you get when a class just flows and the room is filled with energy! There's a wonderful glow you develop when a class just "rocks". It's even better when the members come up to you after a class and compliment you on the class and tell you how much they enjoyed it. It's also wonderful to help people get fit or help them to maintain their fitness, all while having a lot of fun.

Weekend Workouts

Taught "Step and Tone" at the gym on Saturday. Once again, I had a medium-sized class. Did some simple, but intense step choreography, and the class flowed well.

After class, I lifted weights. I did a bunch of leg and core stability exercises with the stability ball, and lifted chest and back.

Weekend Workouts

Well, the cold water and ice bath on Friday after our 20 mile run worked, because my legs weren't too sore this weekend. I was tired after the 20 miler, but not in pain or experiencing a great deal of soreness.

Taught "Step and Tone" at the gym on Saturday. I had a medium-sized class, which was nice. Used the BOSU for the sculpting/tone portion of the class for a change of pace.

Sunday I ran 3 miles, nice and easy. Legs were tired, but it felt good to stretch them out.

Hubby and I are now registered for the Hamburg Marathon on April 29th. We've both our flights, hotel and registered for the race!

Weekend Workouts

On Saturday I was at the gym, as usual, teaching my "Step and Tone" class. It went quite well. It was a medium-sized class, neither tiny, nor full. I seem to have developed a small, but loyal following of individuals who want simple but athletic step choreography. Here in Germany, most of the step classes involve a lot of spins and turns, and that's just not my style. I do a few more spins and turns than I would back home in Canada, since I am in Germany, but I can't totally change the way I teach.

After class, I lifted back and biceps and did some exercises with the stability ball. I need to keep my upper body and my abdominals strong for the marathon. I used the assisted pull-up machine, which is my favourite piece of strength training equipment, after the stability ball. I hope to work up to being able to do one chin-up/pull-up unassisted.

Sunday I ran 6 miles through the Englischer Garten. Did 2 miles @ 70% Heart Rate Reserve (HRR), 2 miles @ 80% HRR, then 2 miles cooldown, just running easy, trying to get my heart rate back under 70% HRR, but it stayed up around 75% HRR.

18 Mile Long Run Friday, Step and Tone Class Saturday

18 long, slow miles in the books on Friday afternoon. Hubby and I managed to find enough clear paths to run through the Englischer Garten, but they weren't totally clear. They had been cleared of snow, so we weren't trying to run through a foot of snow, but there was still packed snow underfoot, and it was icy in a few places. The paths had sand/gravel over them, so the footing was okay, but I still had to alter my stride because of the uneven surface and to step carefully around the icy parts. So I was much slower than normal, even for a long run.

For the first 9 miles, I was about 30 seconds to a minute slower than normal, because of the footing, and then for the last 9 miles, I was 1-2 minutes slower, because my legs became fatigued a lot quicker, due to the change in stride and the uneven surface. Because winter arrived so suddenly, I hadn't run outside on a snowy surface at all this year - my last long run I was running in shorts and a t-shirt! I did have two short breaks in the middle of the run to strip off my soaking wet shirt and put on a new one. I sweat so much, even when properly dressed for the weather, that I needed those changes! Wicking/technical fabrics also can't keep up with the volume that I sweat!

The weather was fairly nice. It was overcast, with temperatures between -8 and -5°C, but there was very little wind, only about 4-5 km/hr. So nice enough weather for a long run.

I had a hard time keeping my heart rate in the right zone, probably because I was working so hard to keep my footing on the uneven surface. So not the best long run I've done, but I got the miles in, and that's the main thing.

Saturday, I taught my normal Step and Tone class at the gym. It went quite well. The class wasn't packed, but it wasn't small either, so that was okay. I didn't do any leg work for the sculpting portion (my legs were too sore from running 18 miles the previous day) but did a lot of upper body work and abdominals and lower back.

Step, Weights, Run

Yesterday I did an hour of step, worked on core stability exercises (abdominals and lower back) and lifted chest and triceps. Today I ran 5 miles on the treadmill.

For step, I did a video here at home. I was able to pick up some ideas for my own step and tone class that I teach every Saturday.

Weekend Workouts

Yesterday I taught my "Step and Tone" class at the gym. As usual, simple step choreography combined with muscular endurance training. The class was fairly small, which was a bit of a letdown after the packed class last week, but they won't all be large classes. The gym seemed fairly quiet, so maybe it was just wasn't a busy day at the gym.

Today, hubby and I ran 9 miles through the Englischer Garten. It was warm out, between 6 and 8°C, but it was VERY windy. Winds of 30-40 km/hr, with gusts up to 50 km/hr! So we changed direction a lot, so we weren't always running into the wind. Even so, when we were running right into the wind, my pace was considerably slower, and my heart rate much higher. So instead of staying under 70% of Heart Rate Reserve (HRR) my heart rate climbed up to 75% when running into the wind. Still, a good run.

Tags: running, group fitness, aerobics

Thursday Thirteen

#18 - 13 of Caylynn's Favourite Hobbies

1. Running - it will come as no surprise to any regular visitor that running is one of my favourite hobbies. I usually run between 3 and 5 times a week, and I'm currently training for a spring marathon (the Vienna Marathon) so my long runs are increasing - last week my long run was 14 miles, and the next several will be 16, 18, 20 and 20 miles. I've run numerous races, including several 10Ks (6.2 miles), three half-marathons (13.1 miles or 21.1 km), one 20K, and one marathon (26.2 miles or 42.2 km). I'm very slow, but I can run forever. After fracturing my L2 vertebra falling off a horse while jumping back in 1993, I'm just happy to be able to run at all!
   
   
2. Horseback riding - Yep, even though I fractured a vertebra while riding, I still love it! There's nothing like the connection between a horse and a rider when it works. I ride English-style, and in the past I've mostly ridden hunter seat. Since my riding accident I have jumped again (mostly for psychological reasons, to prove to myself that I wasn't afraid) but I currently take dressage lessons.
   
   
3. Teaching Group Fitness - Many of you will know group fitness as "aerobics" but those of us in the industry don't use that term anymore, since group fitness classes encompass so much more than traditional aerobics. When we were living in Canada, I was teaching between 4 and 6 group fitness classes a week. Here in Munich, I only teach once a week. I love it! I'm a certified group fitness instructor with CanFitPro, and I also have a Resist-A-Ball Level I certification. My favourite classes to teach are Step and Stability Ball. I can also teach High-Low (traditional floor aerobics), Body Sculpting/Muscle Conditioning (strength training/weights in a group setting), and any combination of the previous classes. The class I currently teach is Step and Tone - step choreography alternating with muscle conditioning.
   
   
4. Taking Group Fitness Classes - I also enjoy taking classes from other instructors, especially formats that I don't teach, such as Pilates, or Advanced Step. (I teach basic to intermediate step.)
   
   
5. Strength Training - I love lifting weights. I love the way it makes me feel and the way it makes me look. I like being strong! I lift heavy weights, because that is the most effective way to develop strength, and most women won't bulk up, even when lifting very heavy weights. I only know a few women who , due to their genetics, actually develop large, bulky muscles when lifting heavy. For most women, lifting heavy will just help them develop strength, acquire sculpted muscles, and burn fat. By the way, most women, unless they are genetically blessed, cannot develop "six pack" abs unless they get their body fat down to an extremely unhealthy level.
   
   
6. Reading - I'm a voracious reader. I read every night before bed - it's my way of relaxing and unwinding at the end of the day. I read mostly fantasy and historical fiction. I also enjoy reading non-fiction (history, science, running, horseback riding, etc.) but now that I'm a student again (working towards a Masters degree in Physiotherapy) I don't read as much non-fiction. I get enough of it in my studies! Some of my favourite authors are L.E. Modesitt Jr., Katherine Kurtz, Kate Elliott, R.A. Salvatore, George R.R. Martin, Robert Jordan, J.R.R. Tolkien, Isaac Asimov, Diana Gabaldon, Lindsey Davis, Dick Francis, and many others, too numerous to mention.
   
   
7. Comic Books - My husband is a long-time comic book collector and reader, and he introduced me to the hobby. I now enjoy reading comic books almost as much as I enjoy reading regular books. My favourite comic book creators include George Pérez, Gail Simone, Brian K. Vaughn, Greg Land, Greg Rucka, Brian Michael Bendis. Titles that I'm enjoying at the moment include Birds of Prey, 52, Civil War, Ex Machina, Fables, Jack of Fables, Knights of the Dinner Table, Queen and Country, Rex Mundi, Runaways, Artesia, Ultimate Spiderman, Y: The Last Man, Age of Bronze. Favourite past runs include George Pérez' re-launch of Wonder Woman, Marv Wolfman and George Pérez' New Teen Titans, and CrossGen's Sojourn.
   
   
8. Watching TV - Yes, I also enjoy watching TV. I mostly enjoy watching shows on Discovery, National Geographic and History channels, although my husband and I also enjoyed watching regular T.V. My all-time favourite TV show is M*A*S*H. The best show ever made, in my opinion. Shows that we currently watch include Mythbusters, Stargate SG-1, Stargate: Atlantis, Smallville, Battlestar Gallactica (the new one) and the various Law & Orders.
   
   
9. Computer Games - I enjoy playing role-playing games(RPGs) such as Neverwinter Nights (1 & 2), Knights of the Old Republic (1 & 2), Oblivion, Baldur's Gate (1 & 2) and similar RPGs. I also enjoy turn-based Strategy Games such as Civilization III & IV, and City-Building Games such as Caesar IV.
   
   
10. Playing with our Sphynx Kitten, Dragonheart - Drake LOVES playing with wand toys, so we obviously need to play with him. He especially enjoys chasing anything that has feathers on the end. Of course, doing anything with Dragonheart is fun.
    
    
11. Blogging - It goes without saying, but blogging has become one of my favourite hobbies very quickly! I started a family blog first to keep in touch with our friends and family back home in Canada, then I started a blog to record my training runs, and now it has expanded from there. But I've met a lot of wonderful, friendly people through blogging, so I'm glad I started!
    
    
12. Writing - Unlike many bloggers out there, I'm not a writer, and I don't have any desire to write short stories or novels, or to ever be published, but I do participate in an interactive fiction/role-playing group called alt.starfleet.rpg. I currently have two characters that I write, a Chief Medical Officer, LCDR StarSong to-Ennien, MD, PhD; and an Operations Officer, LT Catharina Ledoux. It's a lot of fun, and I really enjoy writing with a diverse group of people to create our own adventures in the Star Trek universe.
    
    
13. Doing anything with my husband - We enjoy spending time together. Whether we're running, lifting weights, watching TV, or just doing ordinary, everyday things such as grocery shopping, we just enjoy being together. We are truly best friends and have a great time together, no matter what we're doing.
    

The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others comments. It’s easy, and fun! Be sure to update your Thirteen with links that are left for you, as well! I will link to everyone who participates and leaves a link to their 13 things. Trackbacks, pings, comment links accepted!

Tags: Dragonheart, cats, group fitness, horseback riding, injury, memes, Thursday Thirteen, race, Sphynx, hobbies

Weekend Workouts

Saturday: Taught my Step and Tone class at the gym. The class was smaller than it was last week. People were probably out shopping (there's no Sunday shopping here in Munich, and I'm sure plenty of people were out Christmas shopping) plus the weather was gorgeous. Whereas last week, when I had lots of people in class, it was rainy out.

Sunday: 3 easy miles on the treadmill. My left calf was really tight, so although I was supposed to do my long run Sunday, I cut my run short, and decided to try the long run on Monday.

Monday: Long run of 12.5 miles. I massaged my left calf with "The Stick" and stretched a lot yesterday and today, and it seemed to work, because I was able to run without any problems. Ran through the Englischer Garten. The weather was fairly nice for running. Hardly any wind to speak of, and just above freezing (around 3°C), although it was overcast.

Tags: running, group fitness, step, aerobics

Weekend Workouts

Saturday: Taught my "Step and Tone" class at the new gym. When I taught last week, the gym had just opened on the Friday, so the class was fairly small. This week, the class was full! 22 participants. We'll see how many come back next week.

Sunday: 7 miles through the Englischer Garten. It was above freezing - about 5°C - and there wasn't much of a wind. I did, however, experience all kinds of different weather conditions - sunny, overcast, rain and hail! Thankfully, the hail pellets were small, and melted as soon as they hit. Despite the wacky weather, it was a nice run.

Today: 3.1 miles (5km). An easy, recovery run, just to stretch the legs.

Tags: running, group fitness

Step Yesterday, Long Run Today

Yesterday I taught a "Step and Tone" class at one of the new gyms that just opened in town. I will be teaching this class every Saturday. Since the club is brand new, there weren't too many people in class. The class went well. It consists of step aerobics, alternating with muscle endurance work. The class is 50 minutes in duration.

Today was my long run. 11 miles running, followed by 2 miles cooldown. I kept my heart rate under 70% of heart rate reserve for the first 7 miles, then let it creep up to under 75% for the last four.

The run went well. The weather was lovely - warm and sunny, and not much of a breeze. My legs were a little sore and heavy, since I taught step yesterday, but nothing serious. Once I warmed up, they felt better.

I tried the Jelly Belly Sport Beans for the first time on my run today. Took a handful after 5 miles, another bunch after 6, and the final bunch after 7 miles. They tasted fine, didn't bother my stomach, and were easy to chew. So they are definitely an option for fueling on long runs for me.

Tags: group fitness, running

Step Yesterday, 10 km Run Today

Yesterday I went to the gym and took a step class. I'm finally getting used to the warp speed that they step at here in Munich, but I don't do all the spins that the instructor does. It seems every single move involves a spin, and I just don't like spinning that much! So I just left out a bunch of the spins, and still had a good workout. I also lifted upper body yesterday.

Today I went for an easy run. 10km total. 5 miles steady running, and 1.2 miles run/walk cooldown. The weather wasn't as nice as it was last week. It was cloudy, it rained a bit, and the temperature was around 8°C, with winds about 10 km/hr. On the way out the wind was in my face, but it was at my back on the way home.

I kept my heart rate under 70% of heart rate reserve, for the most part. The large dip in the heart rate chart after mile 1 happened as I was running down the big hill to the Isar River valley. The big spike just after mile 5 occurred as I was running up that hill on my way back. The peaks and dips during the last mile correspond to my walk/run intervals.

Tags: running, group fitness, strength training

Run and Step Class

Yesterday was a good workout day, although my run was very slow. Oh well, I'm sure my speed will come back in time.

Ran 7.5 miles total yesterday. Ran 6 miles continuously, then walked up the long, steep hill our of the Isar River valley, and ran the rest of the 1.5 miles home. It was windy out, but it was a warm wind, so it wasn't too bad. The wind was in my face for about half the run, but then at my back for the remainder, so that was good. The wind speeds were up to 37 km/hr and the temperature was around 10°C. A few times during my run I felt a few scattered rain drops, but no heavy rains.

Then last night I went to the gym for a step class. I'm still getting used to the step classes here in Munich. Very different from back home in Canada. I've taken, and even taught, some advanced step classes back home, but the step here is not at all the same. Some of the things they do are considered contra-indicated back home (ie. too dangerous for a general population in a group fitness environment). Here in Munich there is hardly any warm-up, no cool-down and no stretching after the cool-down in the cardio classes! They also step much faster than we do in most places in Canada, and they use a lot of pivots, twists, and spins. I'm used to some of those in advanced step classes, but here, nearly every move has a spin or pivot attached to it. When done at the warp-speed they use here in Munich, it's taking my poor legs and feet some time to adjust!

Tags: running, group fitness, step, step aerobics, Munich, Germany

A Little Bit of Everything

So today's workout was a little bit of everything. I did a short run (2 miles), put on one of my new group fitness CDs and played around with some new step routines, and then lifted weights (chest and triceps).

So not a lot of any one thing.

I have decided that we definitely need to be a treadmill. It was really windy and rainy most of the day yesterday, so getting outside for a run, although I did it, was problematic. A treadmill would be so convenient for the days when the weather sucks. We had a treadmill in Canada, but left it with my sister and brother-in-law, since the power requirements are different here in Germany.

My first High-Low Class in German!

My Thursday Thirteen can be found below this. Thanks.

I taught my first high-low class auf Deutsch (in German) last night, and it went really well. It was a Fatburner class, which consisted of 45 minutes of high-low aerobics, and then 15 minutes of stretching.

High-low aerobics, for those of you who don't know, is your traditional floor aerobics. I teach high-low with 32-count combinations, that are self-reversing. 32 count means that each combination (series of moves) lasts for 32 beats of the music. Most aerobics music is specially formatted and mixed for 32-count combinations. Self-reversing means that when we start each combination on the right foot, at the end of the combination we are ready to do it, starting with the left foot. This way, both sides of the body are worked to the same degree, so we don't develop muscle imbalances. I also break each combination down (breaking down means teaching the combination) through a variety of means.

I had three students come up to me after the class and tell me that they really enjoyed it. As an instructor, I can tell you there's no better feeling than having students tell you they enjoyed the class. So, for those of you who take group fitness classes, if you do enjoy a class, let the instructor know. You'll probably make his or her day. We do appreciate feedback and praise.

I kept the combinations fairly simple, but with lots of options for intensity, so the participants could work at their own level, from easy to hard. In between each combination I did an interval move, again with various options for intensity, to give them a "brain break".

For any group fitness instructors who are reading, here are the combinations I did:

Combo 1

• 2x Hustle Forward and Back (hustle forward: walk forward three, knee lift; hustle back: walk back three, knee lift)
• 2x Squat Right and Left (Plié Squats)

Interval 1

• Plié Squats or Power Squats

Combo 2

• 1x Grapevine
• 2x Step Touch
• 4x Heel Digs
• 4x Knee Lifts
• 4x Knees Wide

Interval 2

• (options of increasing intensity) Step Touch, make it low and wide, add power, pony, or jump moguls (both feet together, knees soft, jump from side to side like you are skiing moguls)

Combo 3

• 4x Single Hamstring Curls, moving forward
• 2x Double Hamstring Curls
• 4x Step Touch or Scoop/Pony, moving back
• 1x Repeater-4-Knee

Interval 3

• (again, with increasing intensity options as you read along) March wide and low, run the wide march lifting the knees high, football run
  

Step Class and Dodging Oktoberfest Visitors!

So right now Oktoberfest is on here in Munich. I'll be posting more on Oktoberfest in the future, after we attend the festivities, but for now, let me say, that the city is incredibly crowded! Munich's public transport, which is normally very efficient and well-run, is put to the challenge with so many visitors here during Oktoberfest.

The step class that I wanted to attend was at 6:30, so I had to leave the house around 5:15. First of all, the S-Bahn that I take to start was 5 minutes late. Plus, it was packed. A lot of people heading to Oktoberfest, and a lot of visitors to the city. Then I transferred to the U-Bahn, which was also packed. We were shoved tight in there like sardines! No room to move at all. Then the bus. Well, one of the buses I can take (the earlier one) broke down. So I had to get on the other bus, which came about 5 minutes later. It was also packed. No room to move at all.

So getting to the gym was an adventure!

The step class itself was lots of fun. But boy, do they ever step FAST here in Germany. I was fine until the last 5 minutes of class, when the instructor just cranked the speed. I just can't step that fast - my legs don't move that quickly with a step in the way! It was high-low speed for me. Back home, where I taught in Ottawa, we do step at about 128-130 bpm, and high-low at about 140-155 bpm. Significant difference! So doing step at that kind of speed is something I'm just not used to, especially when there are a lot of spins, twirls, moving over the step, and really advanced moves. Back in Canada, during our certification, we were taught that those types of moves aren't safe at really fast speeds. ::shrug:: But other than those last 5 minutes, I had a blast in class.

BodyART

This morning I attended a BodyART class at the gym. BodyART is described as a combination of yoga, physiotherapy, and Japanese Do In. It was very much like the fitness yoga classes I've taken back home. Lots of stretching, lots of strenuous positions to hold, lots of balancing exercises, all with a focus on breathing.

From the BodyART website:

BodyART connects elements from YOGA, physiotherapy, Japanese DO IN, own positions and classical breathing techniques through a synergy of workout and relaxation. The goal of the BodyART training is to gradually ensure the correct functioning of the entire body by functional strengthening and stabilisation of all the elements involved with movement.

It was very strenuous, and I was sweating almost as heavily as I do in a cardio class! I very much enjoyed it, and I will be back again. I need to work on my flexibility.

Easy recovery run and Pilates

Ran to the gym today, a nice, easy 4 miles, keeping my heart rate under 70% HRR. Tried out my new Deuter running backpack, which worked wonderfully. Of course, running with about 5 pounds work of gym stuff on my back made for a slow run, but since it was a nice, easy, recovery run, that's okay.

Took a Pilates I class at the gym once I arrived. It was a very good class. Some of the exercises are very strenuous! Lots of work for my abs and back. We worked quite a bit with one of the soft Pilates balls, which I had never used back in Canada. The instructor was very good, and offered plenty of individual corrections, which is great. It's so important to do the exercises properly with Pilates. Some of the exercises were particularly difficult because my legs were still sore from yesterday's long run, and then the 4 miles to the gym.

You can view the map of my run here.

Step Class and Strength Training

I went to the gym this evening, and lifted back and biceps, then took a Step class.

The Step class was quite enjoyable - the instructor teaches the way I do, with cueing, right-left balance, good breakdowns, and lots of layering. I've found that step here in Munich is different than what I'm used to back home. There are a lot more spins, mambos, changes of direction, reverse moves, cross-phrasing, nad moving around the step than I'm used to. Plus, the music is faster. But I'm sure I'll get used to it in time.

SDO from Running, but lots of exercise

Today was a scheduled day off (SDO) from running, but I did a lot of other exercise. I taught my thrid fitness class auf Deutsch (in German) - a Dome Bodystyling class. Teaching group fitness in German is slowly becoming easier, and my class is starting to flow better. At the gym I also I lifted chest and triceps, and I took a Fatburner class after I taught (high-low floor aerobics).

While I was at the gym teaching, hubby went and bought a TV, so now we have a television in the house again. Yay! So tomorrow I'll have to call the satellite guys, and get them to come and install a dish for us, and set us up so we can receive English-language TV here in Munich.