Switching Gears

What is Fitzone?
A heart rate base, circuit style-group personal training program. We use the latest technology in real time heart rate monitoring for work intensity. The training style we use has been scientifically prove to give you results. You get all the advantages of working with a personal trainer and the high energy of group exercise.
The Science: Afterburn – as little as 20 minutes of exercise spent at an intensity level of above 85% max heart rate will boost your metabolism during your workout and keep it elevated for the next 12-24 hours as your body recovers. Therefore, you will burn more fat during your recovery.
READ: http://myzone.org/blog/trainers/epoc-explained/,https://www.acefitness.org/blog/5008/7-things-to- know-about-excess-post-exercise-oxygen, 


I'm switching gears a little bit! I'm really excited to be training to be a group ex pro!

Yoga is my sanity. Its my therapy. I love it, and my day is not complete without an hour of yoga. I've been practicing for 23 years and it is a big part of my life and my journey. That said, I've transitioned to exercise yoga. I can't sugarcoat it, that is what CorePower yoga is. That isn't an insult in any way, I love to exercise and I dont mind exercise yoga at all. It does just about the same trick for me ~ I leave focused and calm and centered and grateful. What I don't leave with is any new knowledge. I'm not growing in my teaching practice, even as I grow personally in my own physical practice. The longer I live the more I realize that life is really just a series of phases. I'm in a growth phase and I'm keeping myself open to whatever direction life leads me in. I will continue to teach the yoga classes that I currently have, but am attending a Pound training in early Dec and I'm currently studying and shadowing to be a fit zone leader. Fit zone is.....well, its the above. We have an amazing state of the art space and enthusiastic students who have been participating for years. 

Today the kids have off of school for Election Day and Nate is out of town so I had to hire a sitter so that I could  train. Here is the sample workout I'll be teaching today!

3 rounds 4-4-1
Round 1 - 4 Minutes
Station One - Bosu		Station Two - Bands	Station Three -DB	Station Four - Row	Station Five - WB
Center of room		Backroom	Front Center	Bags	FZ wall
Burpee up and Overs		Monster Walk	DB squat and Push off	1 min- 75-80%	Wall Balls - 8-10-12
6-8-10 *		5-6-7 each way	10-12-14 *	90 Sec. 83-85%	Wall Ball roll & Jump
Truck Drivers 8-10-12		Hammer Curls 10-12-14	Reverse Fly (back) 8-10-12	30 sec: 87-89%	4-6-8
Squat To OH Rainbow		High Knees - 16-18-20	Tricep Kick backs	30 sec. SPRINT	WB Toe taps 10-12-14
8-10-12			10-12-14
* count burpees			*count push-off
Round 2 - 4 Minutes
Station One - Bosu		Station Two - Bands	Station Three -DB	Station Four - Row	Station Five - WB
Bosu Burpee Chest Press		Leg Kickbacks	Squat to rotating OH Press	1 min - 80-85%	WB Thrusters - throw
6-8-10		10-12-14	10-12-14 total	2 min. - 20 sec sprint then	up - hit ground
Shimmies 8-10-12		Rev Lunge w/ band	Alt Front & Lateral Raise	10 sec recover	8-10-12
Lateral Up and over		pull down 10-12-14	8-10-12	1 min - ALL OUT	WB Plank Shuffle
10-12-14		Skaters 12-14-16	Sumo Squat w/ Rotating		4-5-6 each way
			bicep curl 8-10-12		WB OH Alt Rev. lunge
					8-10-12
Round 3 - 1 (cardio/AB combo)
Station One - Bosu		Station Two - Bands	Station Three -DB	Station Four - Row	Station Five - WB
Flat side up:		Alt Standing side knee-ins	Standing Crunch & Punch - 30	30 sec. Oblique row	WB Burpees - 30 sec
4 mt climbers & 1 Push-up		30/30	Seated Crunch & Punch	30 sec ALL OUT	Wall Sit oblique Taps
30 sec.			30 sec		30 sec
Plank walk ups - 30 sec.