Categorized as: Fun

Who Ate What?

Recently, the Rep1 staff were treated, by the owners, to dinner at Colony Pub. As is only human, some of the staff let loose and indulged in some foods they would usually avoid.

Can you guess who ate/ordered what?
#1- Two owners and one trainer ordered burgers and onion rings/fries for their main course
#2- Two staff had red wine, one had beer, and one had a diet coke
#3- One owner ordered beer…and thanked the waitress for not giving him a glass, as he prefers to drink from the bottle
#4- Someone ordered bacon-covered wings (for the table to ‘sample’ if given permission)
#5- Three staff and one owner ordered salads for their main course
#6- One trainer ordered a drink with egg whites in it
Have fun guessing!

Workout Music

Do you need motivation to get yourself to the gym or to continue your workout when fatigue starts to set in?

A new study was recently released describing the best motivational music and it all has to do with the number of beats per minute in the song! Apparently a song with 125-140 beats per minute boots your stamina and helps you conserve energy to keep going. The study suggested the following songs:
– “Single Ladies” by Beyonce
– “Thrift Shop” by Mackle Moore…you can ask some of my regular spin attendees, they all LOVE this song!
– “Birthday” by The Beatles
– “Take It Easy” by The Eagles
Try adding these songs to your playlist and hopefully they help!

Why Should I Try A Spinning Class?

When considering participating in a spin class, almost everyone’s initial thought is: “I am not fit enough to last a full hour in a hardcore spin class.” To this statement, we say: “Everyone had to start somewhere!”

Spin classes are designed to be entertaining and all-inclusive. All participants are in charge of their hour, and this applies to the resistance used, the speed worked, and the various options given for all individuals’ differing fitness levels.

The main reasons you should make it a 2013 goal to try a spin class are:

#1- Entertainment: An hour of working out on your own feels much longer than an hour. An hour in a spinning class, where you are told what to do and are guided by a trained instructor, is a much more enjoyable and “quick” workout!

#2- Community Atmosphere: Everyone works together to get through the ride and finish the hour. Cheering and laughter are highly encouraged…and we all know you Rep1ers know how to be heard!

#3- Music and Energy: The hour is packed with up-beat, unique, and motivating music!

#4- Education: Learn how to set up your bike and how to position your body when cycling. These skills can be extended to recreational outside cycling, or even to other daily activities.

#5- Your Hour: Make attending a spinning class an appointment, much like a meeting for work, and give yourself that hour to relax and focus on yourself!

Your first class is free so what are you waiting for??

Snowshoeing

On a 4+ hour snowshoe trip on the weekend we had to plan to keep fueled.  Lots of water in a Camelback, an oat bar (with yummy jam), banana, and a half a sandwich each is what kept us going through the snow.  By hour 4 it was not our energy level that was holding us back but our exhausted hip flexors!

5 Peaks Trail Run Race

We had great representation at the 5 Peaks Trail Run Race in Golden Ears this past weekend.  Thank you to all who participated and gave it everything they had!! Some of the highlights were watching Frank cross the finish line, Diana stride it out, Jenny make it look easy, getting crushed by  Tracey on the downhill, and watching the sistas complete it for a second time.  Good work everyone!

Spin

Soaking wet and windy on Saturday; trying to put in 100km on my bike.  Made it 46km before hitting a hot shower.  Yesterday, I taught an hour spin class, burned some serious calories, led 10 other people down the same path, and stayed dry… sort of, I was soaked in sweat.  I could see the rain outside from the instructors bike and was enjoying being indoors.

Stay dry and get your riding intervals and base in; come spin!

Don’t Let Travelling Or Holidays Sabotage Your Fitness

Flying to California for a conference, Hawaii for a holiday, or Whistler for a weekend away, your fitness

regime DOES NOT and SHOULD NOT have to suffer. Wheither you are staying in a top hotel or a cozy

cabin, wheither its sunny, raining or snowing there will be lots of exercise options.

The key is to keep it short and sweet.

I usually exercise when I am away for a minimum of 20min per day. If there is a fully equipped gym then

all the better, if there is not it gives you the chance to get creative and do those funky exercises your

trainer makes you do, crab walks, scapular protractions, spider walking:

If there is the option for a jog outside, it’s a great way to explore, add some pushups, walking lunges,

tricep dips on your journey

Here are 3 different workouts that can be done when away from home,

In the Gym include these exercises

Ball Chest Press X 15

Ball crunches X 20

Squat and Bicep Curl X15

Ball Extensions X 20

Walking Lunges with

shoulder press X 20

Ball Balance 1min

Ball Bridge and Hip Thrust X 20

Prone Rows X 20

In a Hotel Room 2-3 sets depending on time

50 squats

20 pushups

Plank 1min

20 Back Extensions

20 Tricep Dips (bed/chair)

Single leg step ups (bed/

chair)- 1min/ side

50 Lunges

Side Plank 30sec/ side

Lateral Hop and stabilize

Outdoors

Go for a jog ,

Find a park bench-

20 step ups

20 Tricep Dips

20 Sumo squats

15 Pushups

20 Reverse Lunges

Single leg balance walk out

to side plank X10 / side

Suicide Pushups 10/ side

Jog and repeat 2-3 times during run

One School One Day

It looked like a laser light show but the sweat definitely gave it a different feel.  We rocked out to some crazy tunes and burned some serious calories!  Most important, we raised some funds for a great cause… thank you very much to all the participants!

The Rep1 Team
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