Top of the week to you PFL! I have missed this space thoroughly, but I am feeling refreshed and rejuvenated! Hopefully by now we are Facebook friends! If not, tune in to all the weight loss excitement there. I still haven’t officially posted here but it’s coming next week, I promise!
Speaking of weight loss, a hot trend is TABATA!
The Get Fit TREND in the October issue of SHAPE magazine was TABATA TIME! According to the article, recent research from Auburn University suggest one 4-minute Tabata round torches 54 calories and increases your metabolism for half an hour afterward.
The work to rest ratio is 2/1 – 20 seconds on and 10 seconds rest for 8 rounds = 4 minute Tabata cycle. A cycle consist of 2 different exercises working the same area of the body alternated between each other.
For the work phase, think GO 100+%
Some of you may know that I am certified to host and coach a Tabata Boot Camp.
Tabata Bootcamp is not about spending countless hours working out. Our mantra is “more is not better, better is better”
All though, I fully believe in the program and the results, turns out..I don’t necessarily love to teach it!
When I launched this blog, I fully intended to host 3 such camps in 2013. See my Tabata page, then come back shaking your head at me.
See those camps were hanging over my head like an impending cloud of doom! Why, Do you ask?
I DON’T LIKE FREESTYLE AND CHOREOGRAPHING REGULARLY
You may remember that I’ve been teaching extra classes to fill in for my Group Fitness Manager that broke her foot. Well, I’ve been teaching a Tabata class in the place of her BODYSTEP class on Monday mornings.
TODAY WAS/IS (depending on when you read this post) THE LAST ONE!
Can you tell I’m excited? I tell you, I teach so many BODYCOMBAT and BODYPUMP classes that last a full hour, but I would about drive myself up the wall every week worried about that little 40 minute Tabata class and what I was going to offer.
I wanted to keep it fresh and not monotonous. I thank Kim and Nellie for their videos as I was able to swipe a few good exercises from their posts.
This entire process is mentally overwhelming to me. I don’t really have time to devote to that and I am thankful for the 2 month trial period and that I didn’t launch an entire bootcamp, because once I start something, it’s on!
I love fitness and I only want to deliver to members workouts that I can be 100% excited to deliver. I love COMBAT and PUMP like a play cousin! I’m officially deleting an item from my bucket list.
Obtain a new fitness certification to diversify my portfolio.
I did not like the boot camp style set up so I’m content not to complete the online PT training I purchased almost a year ago (As if that was at the top of the mile long to do list). I also informed my GFM that I will not be attending RPM (Spin/Cycling) training next month.
With my schedule, learning NEW choreo every 3 months for the 2 programs I love will be enough for me. I will teach those 2 as much as needed, that is all.
In my opinion, Blog vacays, Vacations from work, Girls Weekends, etc. all are needed to prevent burnout and constantly evaluate and assess what you’re doing.
I hope you didn’t miss me too much!
If you were wondering if the members enjoyed the Tabata class, the answer is YES! Oh, and as for the title….
Kim (pictured above, in the middle) kept thinking the class was called Tabitha and she kept yelling Tabitha is a B!TCH !
Rx Fitness Lady wants to know…
- How do you prevent burnout?
- What are you certified/trained to do but not doing?
- What magazine do you read and get information from for post or just life?
Rx Fitness Lady
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Yay!! Welcome back Missy! Wow. Tabatha sounds like quite a challenge in terms of preparation and creativity. It sound awesome from the student perspective though.
There’s nothing wrong with modifying and adjusting goals. That’s wisdom.
I take breaks to prevent burnouts…more like to recoup from burnouts. (still working on the prevention 🙂 )
I think I’m currently utilizing my training… I’d have to think about it. There may be a couple of things that I’m forgetting about because I completely abandoned them.
Looking forward to your weight loss post 🙂
Hope recently posted…Why are you looking at me like that?
Thank you Hope! It’s good to be back! Lol, I may have been recouping too. I’m very excited about the post! That whirlwind you mentioned just keeps on keeping on!
Ha ha ha!!! OMG that is so funny about Tabitha!! I love, love, love teaching my tabata “like” workout. I say “like” because I do 4 rounds of 30 seconds ON and pretty much no rest until you complete the 4 cycles. I do, however, switch up body parts so it’s different in that way as all but still one heck of a workout! To help me keep the class fresh, I keep a little notebook with all kinds of exercises and classify them by body part (i.e. shoulders, biceps, triceps, quads, etc.) and then cardio and ab moves. When it comes time for class, I just go though and pick out 2 or 3 from each and I’m ready to go!!
I definitely missed you and glad you are BACK!
Allie recently posted…Duathlon National Championship – Conquered!
This was my first opportunity to build up said notebook Allie! A real pain! I pretty much did it the way you do today! I was flipping through my notes from previous weeks and just went from there for today.
Good to be back!
Welcome back glad you are refreshed. Tabatha….not touching it.
I have read shape magazine but I am so behind on my readings I think I will take my pad today and catch up while sitting in sons car line.
Thanks Kita! You have to be productive in the carpool line, so much time wasted! If only I could read in the car. It gives me a headache, even if I’m just inching through the carpool line!
Yes, I missed you but I totally get the need for a break to prevent burn-out!
And – I love that you took those items off your bucket and to-do list – life is much too short to spend doing things you don’t truly enjoy!!!
Thanks for the shout-out – as long as your group continues to think that Tabitha is a bitch and not me!!!
Kim recently posted…Taking Time to Appreciate the Beauty of Fall
Lol, they don’t know about you unless of course they tune in today! I feel better about striking my to do list. I have learned that the path we sometimes think is the way, just simply is not! Exciting new opportunities sometimes fall in your lap and take the place of “your” plan!
{Melinda} We’ve been a little out of the blogging loop lately, too. Working on our book deadline (Dec. 1st) and it has been all consuming. I miss it! Never tried to Tabata … or heard ot it! Sounds like I should stick to the treadmill! 😉
Mothering From Scratch recently posted…how to focus on what matters MOST
Welcome back! I prevent burnout (re:compassion fatigue as we call it in my field) by taking regular breaks and allowing myself to go with the flow. If I am stressed and doing something that is not essential, I step back and relax vs letting my type A personality take over and strew me out.
Kimberly {Manifest Yourself} recently posted…Be Authentic
Being Type A is tough! My mind is always racing!
Welcome back JOI!! And yes, I missed you girl!! I know what you mean…work smarter, not harder…works for me! 😀 See now Joi, I’M one of those people who thought it was “Tabitha”, lol! When I say “Tabita”, it feels like I’m talking with a lisp. 🙂
My RX for burnout…stop, drop and roll into my bed! Have a good one my friend and welcome back!! 🙂
Michell recently posted…Mastering YOU Monday…who’s lovin’ you?
Thanks Michell! Good to be back. When I lay down in my bed, I start dreaming about whatever was on my mind when I decided to call it quits. Pray for peace for me my dear!
Tabata sounds intense but fun. I love to dance workout so I am sweating intensely with Zumba. My weight training I work out with the FIRM. Your blog is very uplifting.
Thank you so much for the compliment and for stopping by. Please come again!
Hey Ms. Joi! Missed ya, lady! Good to have you back but glad you took the break.
When burnout hits, I have no choice but to sleep. The exhaustion causes me to really crash. Once my body and mind are replenished, I’m good to go once again.
I get the best info from Real Simple magazine. I’ve been subscribing for about five years now and the range of topics and tips is phenomenal. I get most of my recipes there, as well as organizing tips. Good stuff!
Alison recently posted…The loveliest smile
I’ve never read Real Simple, might have to flip the pages when I go back to work 😉
So happy you are back! Things are back to normal again 🙂 I giggled out loud when I read about tabatha. I totally believe in this method it makes total sense and it is perfect for me who has little time as it is! 🙂 I love the fact that you know when to remove things from your bucket list and understand that it may not be right for you. (Although i love spinning and would have loved to take your class lol) You are doing amazing at what you do right now so keep doing you boo!
Nellie recently posted…Where The Party At?
That was a tough decision to pull back from RPM training, but right now I had to assess what was truly making me happy and making me money. Maybe at Fitbloggin we can take each other’s class. You think they will let me teach. I hope so.
Girl – 3 session – 8 weeks – 3 days a week – yup SMH! But you go girl.
I missed you. You are part of making my blog rounds and I’d stop by to see if you changed your mind. LOL!
Yeah – I take a break too when I am approaching burnout on anything. It doesn’t do me or anybody any good if I can’t separate myself from whatever has me on the edge of “not liking it”.
Kenya G. Johnson recently posted…The Halloween I went as “Supermom”…
Thank you for checking in on me Kenya but I thoroughly enjoyed the break.
Welcome back! I actually won a subscription to Shape magazine through Carla. I like it! I also read Us Weekly and Popular Photography. That shouldn’t shock you, huh?
I am certified in CPR and I’ve never had to use it. I consider that a win!
Tamara recently posted…Goodbye Yellow Brick Road.
Whew, thankfully I haven’t either. Very clever answer Tamara 🙂
I love that motto, and the cycle sounds interesting. Too bad you didn’t enjoy teaching Tabata classes though. What would you think from a participant perspective? Would you enjoy it more if you were participating instead of teaching? Your experience is one of the reasons I haven’t bothered with many bucket lists. I feel stifled too easily!
It just depends Leslie. The members who took it from me loved it. I however, didn’t honestly enjoy it when I trained for it. We spent the day getting familiar with the technique and it didn’t make the hair stand up on my arms like certain fitness classes do. I always say, you have to do what is enjoyable for you and Tabata type classes aren’t really it for me. That may have something to do with my enthusiasm to teach it as well.
Welcome back! Glad your vacay rejuvenated you. We all need them! I will have to heck out that issue of Shape! I love the Tabitha is a bitch!! lol
Leah Davidson recently posted…Quote of the Week
Thank you Leah! It’s good to be back, however, I’m still playing catch up it seems!
Am I living under a rock? Because I’ve never heard of tabata. LOL! I’d have been like the gal in your class yelling out nonsense about Miss Tabatha being a…well…you know. 😛 When it comes to eating certain foods, blogging, you name it, I definitely take breaks to prevent burnout. I have to take care of myself, and that always helps. XOXO
Meredith recently posted…It’s Official
Meredith, the break was well needed. I had vacation from my primary job as well this month, 2 times. I needed a reset for sure. Now, I will try to get back to normal at the gym. It’s been a whirlwind busy couple of months. Thanks for stopping by my friend!
Welcome back Joi, I’ve missed you. I like how you know what you want and you are right, it doesn’t make sense burdening yourself with too many things. I remember when I was fitting so many classes in between my work, it started to turn something I love doing into a chore, so I’m trying to keep the balance now (wish me luck). At the same time I couldn’t tell you how many courses I’m certified in and not using, although maybe I do use elements of the programs. I get information from just about everywhere, so evernote is good and good old fashioned cutting out of the magazine 🙂
Gillian recently posted…Fitness Friday 17 – Body Conditioning
Gillian, thank you for sharing. It can be tough to say no when you love teaching so much, but it was just too much. All the best on staying balanced!
Welcome back!! I feel like I’ve been a little out of the loop lately! Any class you are teaching is definitely a rockin’ class!!
Michelle recently posted…Bitten by the Cross Country Bug?
I was out of the loop hun! It’s all good! Thank you!
Oh wow….an awesome fitness blog. I need all of the inspiration I can get. Now if I can do a plank….life will be on the up and up. LOL. I’m so excited to see so many sisters taking control of their health and wellness. As a healthcare professional….it makes me smile. Keep up the good work. You now have a new follower. Peace & Blessings. ~Natasha
Natasha B recently posted…DIY Maxi Dress: Palm Beach Chic
THanks Natasha! Nice to meet you! Please come again!
Joi