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Workout Plan: Week of January 28, 2013 (I taught my first spin class)

I just taught my first spin class!

Before I get into that, I wanted to add that this six days a week workout schedule I’ve been sharing is new for me. I increased my weekly workouts from four-five a week to six because I want to be extra hot for my wedding this June. When I was single it was easy for me to eat healthy most of the time; with Andy, it’s harder. Not just because he likes to bake cookies (he is a very good wife) but because we both really enjoy going out to eat at restaurants where the choices are just not AS healthy as what I would choose on my own.

Food is a pretty big part of our relationship and I love having these traditions (weekly Bloody Mary and sweet potato fries at Park & Sixth or an incredible pizza from Razza) and I don’t want to give them up. So while I’m trying to be more mindful of what I eat at home and on my own, I decided an increase in my workouts would be a good goal for the next few months. The Refine Resolution Challenge gave me the kick in the tush I needed to really make this happen.

Dori’s Shiny Workout Plan for the week of January 28, 2013:

  • Sunday – Refine Method (1 hr) and practice spin at Club H (1 hr)
  • Monday – Taught spin at Hamilton Health & Fitness (55 min)
  • Tuesday – Rip Ride at Revolve (1 hr)
  • Wednesday – Refine Method (1 hr) Rest
  • Thursday – Rest or East Coast vs West Coast Ride at Revolve (45 min) Refine Method (1 hr)
  • Friday – Rest (depending on Thursday) or Run (3-4 miles)
  • Saturday – Refine Method (1 hr)

How did I do last week?

  • Sunday – Refine Method (1 hr) – Complete!
  • Monday – Revolve Mashup Body Ride (1 hr)  Interval treadmill run (3 miles, 24:44) – Complete!
  • Tuesday – Real Ride at Revolve (45 min) – Complete!
  • Wednesday – Refine Method (1 hr) – Complete!
  • Thursday – Refine Method (1 hr) TBD – Run or Revolve – Revolve (45 min), complete!
  • Friday – Rest – Complete!
  • Saturday – Core Fusion Cardio (1 hr) Spin at Hamilton Health & Fitness* (50 min) and Refine Method (1 hr) – Complete!
    *I took a class at the gym I would be teaching at so I could get acquainted with the bikes and the room. I took it easy on the resistance because I wanted to be at my best for Refine later. I didn’t do CF Cardio because of a birthday RSVP misunderstanding for that class, which worked out because I prefer Refine.

OK, so I just taught my first indoor cycling class! To everyone who has asked me how it went, I say, “Not terrible!”

I woke up about a hundred times during the night because I was so anxious. I had a 4:25 alarm set, but I woke up on my own for good at around 4:15 to teach a 6 am class. The class is 55 minutes, which is 10 minutes longer than what I am typically used to. This meant I had to plan my ride profile even more thoughtfully.

I worked on everything at home all weekend – I chose my playlist, I decided how many hills, how many sprints, how many pushes with high resistance, etc. While my certification class provided me with about a year’s worth of rides already set up with the right music and all, I decided to go with my own music and plan this myself.

Music is really important to me when I work out, and no matter how nervous or how miserable of an instructor I am, I knew that my music would be the thing that makes this class my own. If nothing else, I hoped the class would leave saying “That was an awesome playlist.”

Dori teaching spin

I bought an extra long cord so I could keep my phone on my bike with me. SMART DECISION.

 

One person complimented my music, so I feel really good about my decision. I told the class I’m happy to give out my email address so they can send music requests going forward! I do think the music was too low. The gym told me they get complaints from an upstairs neighbor so I shouldn’t blast it. I didn’t, but I wish I adjusted the sound system better so I had more room to go up in volume on my iPhone. I did get off my bike during the last song (Love Today by MIKA) to raise the volume a little. That song requires it!

I’ll share my playlist in another post soon. For now, I’m just winding down from the nervousness and thinking about all the ways I could have been better. I’m glad the first class is done because I think I’ll be more comfortable from here, more myself. I also think I was working a little too hard to speak and think well – I was more out of breath than I’d have liked to be when I spoke to the class.I also thought of jokes and things I wish I had said to the class – but really, how could I have known EVERYTHING I wanted to do as it happened?

I went to my gym to practice at around 5 pm last night. Once I was there I realized that all the work I did at home was practically useless. I needed to be ON the bike to realize what exactly I wanted to do and how I wanted to communicate this. I got really tired there after an hour though and went home, totally exhausted and unable to do anything more. Next time, I will plan my entire ride in the spin room at my gym on the bike. I know my next class will be better if I approach it the right way (for me).

This was all very much a learning experience. I did not expect to get a subbing job so quickly, so this was very much a whirlwind weekend. I am not an awesome instructor yet, but I hope I can become one. I also hope the six people who took the class won’t see my name the next time and say, “Meh. Not going to bother.” I hope I can get better, more relaxed and more “me.”

I am so hard on myself.

How’d you do with your workouts last week? Anything fun planned this week? I’m excited about my Rip Ride with Kira Stokes at Revolve!

 

 

I think these are resolutions?

In 2010 and 2011 I worked on elaborate “Year In Review” posts. In 2010 I had so much fun doing it; it was the best year I’ve had up until that point. I did so much more than ever before and I adored reminiscing about it this way. I had to push myself a little more last year to get the post done but it still turned out great. This year — despite getting engaged and running two sub-2:00 half marathons — no interest.

Instead, I’d like to discuss . . . I think they are resolutions? Goals? Things I’d like to do in 2013.

DSB 2013 Resolutions-ish

  • Be less of a jerk. Back in February 2010, I made a resolution to not be an asshole. I failed. I accepted my failure because at least my heart was in the right place, right? This is the variation of that resolution. In other words, be friendlier. I am not a friendly person and it never really affected me until a few months ago. Andy and I were at an Amy Schumer show and we were seated at a table with another couple. Because I automatically assume that everyone is from NYC and hates me, I just ignored them. Then they started talking to us and I still wasn’t that nice in making conversation. When Andy started engaging them in conversation, I realized they were not from New York and therefore likely did not automatically hate me, and were actually nice people. And they were, they were very nice! And then I felt like a jerk for ignoring them at first and not being super friendly until later on, thus proving the New Yorkers stereoptype I was trying to protect myself against in the first place. So, try to be nice, don’t assume everyone hates me, don’t ignore people. I still plan to be a jerk to those who deserve it.
  • Get hot for wedding. This means finding a way to get to Refine midweek while they currently lack a Union Square/downtown location. Even if I have to waste absurd amounts of time between work and class and then get home at 10pm, or if I have to wake up at some ungodly hour in the morning despite the PATH train still not being fixed after Sandy, I need to find a way to make the midweek class work – even if it’s just once a week. Alternatively, I could suck it up and stop being such a pussy about CrossFit and buy a class pack and just go there since it’s right down the block from my apartment. Speaking of CrossFit, I owe you a review of the 6-class fundamentals program + 2 regular classes Andy and I did together. I’ve got bruises on my legs, lashes on my arms and missing skin on my butt to show for it.
Dori and Andy graduating CrossFit Jersey City Fundamentals

Dori and Andy graduating the CrossFit Jersey City Fundamentals program – towards the left.

Also speaking of CrossFit, I resolve to post reviews in January for the three new studios I’ve tried recently: Work It Out, Revolve Fitness and, obviously, CrossFit Jersey City.

Did I mention “not being a jerk” extends to getting up timely reviews of places nice enough to extend a free class? I’m looking at you Work It Out and Revolve.

  • Train for a marathon like a real runner person. I trained according to the mileage on my plan last time, but this year I want to train more seriously with jargon such as “speed work” “tempo run” and “hill repeats.” Ideally I’d like a coach or some type of coaching program and I might already have something in the works. TWT kids. TWT.
  • Run a 4:15 marathon. This goes with the above but it deserves its own bullet because even if my training ends up sucking, this time is still my goal.
  • Run in the cold maybe once a week. Let’s not get crazy here, I’m thinking maybe once every other week, or once every week and a half if I can’t do every week. I bought warm weather running clothes from my favorite store Lucy that were heavily on sale, cozy and comfy. Actually, they were full price when I bought them but then they were heavily on sale less than a week later so I did a little re-buying and returning. Either way, I have cozy warm fleece lined pants, a matching jacket and matching hat. I wore them once and I’d like to see a repeat performance in 2013.
  • Suck it up and run on the treadmill. For when the cold is just too cold.
  • Wear sweats to work and shower less often. Self explanatory.
  • Do girlfriend things. Not to be confused with fiancee or wife things, both of which I will do in 2013. For some reason sometimes a girl likes me and wants to be my friend. I never understand why as I do nothing to encourage such behaviors. But I figure I might as well give in. So, hi Ashley Runningbun. You’ll probably see a little more of me in 2013. Maybe we’ll run. And drink Bloody Marys.
  • Get drunk at my wedding without getting painful hiccups. I don’t know how exactly I plan to accomplish this but it’s a goal.
  • Get a dog. So something will love me.

That’s all I’ve got this year. Do you think I will accomplish them all? I don’t.

What do you want to do in 2013?

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