It's Okay to Make Exercise Adjustments

modified push-up, Google Images

I exercise five to six days a week but due to debilitating back and leg pain, I have had to take some time off. My doctor told me that the pain is due to a bulging disk in my spine and I have to see a spine specialist. The doctor also told me not to do anything strenuous such as lifting heavy things or running.

My thoughts immediately went to how I was going to exercise. Not only do I exercise for my fitness, I also teach group fitness classes and I was wondering much exercise I'd be able to do. Besides being scared about my medical problem, I was worried about not being able to exercise at all.

I've decided to exercise based on my pain level as well as make sure to be safe so that I don't aggravate anything. I have to exercise because it's part of my lifestyle. I've decided to do low impact exercises, continue  resistance training and stretching. If I'm not teaching, I'll continue doing exercises such as Zumba but I'll make sure to eliminate jumps, hops or high kicks. I'll add more spin classes because there's no impact on my joints that will induce back pain. As for strength training, I'll do different exercises for my legs. For instance, I'll do leg presses using a weight machine instead of doing squats with heavy weights or do modified push-ups on my knees if regular push-ups will be too much for my back. I just have to be extra safe with everything I do.

I can empathize with people with medical conditions even more because as a fitness instructor, I have to  modify all my exercises (level 1, level 2 & level 3) so that everyone in the class can safely participate. Modifying exercises is an adjustment for me but here's to my health while I make sure I stay strong and healthy.

Sidelined and on the Injury Reserve

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I'm not very good about listening to my body, resting or taking a day off from exercising. If I feel tired, have sore muscles, or a bit of pain, I just push through it. Due to unexplained lower back pain that travels down my leg, I've been sidelined until my primary physician is able to give a diagnosis. I've been in so much pain that, I knew better than to go to the gym or teach my classes this week.

I feel pretty good now that I'm taking prescribed pain relief medications and of course, I'm tempted to go to the gym for a workout. On the other hand, I know it's best to rest so that I don't make things worse. Besides, my family members would be very upset with me if I did. I still have to get an MRI to help determine if I have a pinched nerve or Sciatica. A pinched nerve happens when a nerve is injured or damaged by direct pressure and it's unable to send signals properly. Sciatica is an irritation of the sciatic nerve; the largest nerve in the body. While I wait to get an MRI, I'll focus on taking the medicines and rest. I'm worried about taking the entire week off from exercising but I know it's the right thing to do.  Planks will be the only strenuous activities I'll do as long as I don't have any pain.

Sometimes, our bodies have a way of telling us to slow down and this is mine. I've had dull lower back pain for years and would occasionally aggravate it from running or feel more pain because it's that time of the month. That always goes away in a few days. But I've never felt debilitating pain like this for several weeks and hope not to ever again after treatment. Resting does a body good. Here's to your health.

Helping Others Stay Fit Is What I Do

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I'm very happy that I'm back to teaching group fitness classes. I've been teaching step aerobics and body works (resistance training) for a large fitness chain for nearly three months and I'm having a great time. It makes me happy to lead a group of people and help them achieve their fitness goals.

Even though I enjoy teaching both class styles, the group resistance is my favorite. I like challenging the students in strength exercises using their body weight or free weights; especially to the females. Some women feel that strength training will make them too muscular or look like a man. That's not possible without the use of performance-enhancing drugs. I encourage strength training because lean muscle burns more calories even at rest, makes you stronger and transforms the shape of the body.

I get great pleasure teaching the students proper form to prevent injuries and work their muscles effectively for the long term. My goal is to make the workouts challenging and push them out of their comfort zone. For instance, if they always do 10 push-ups, I'll challenge and motivate them to do more because that's a way to improve strength. The flip side is that they motivate and challenge me as well.

Even though teaching group fitness classes isn't a full time gig, I'll continue it for the long term. When I find full time employment, I'll like to teach a class or two so that I can continue to teach and encourage others in fitness. Here's to your health! 

Olympic Inspiration

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Swimming, Water Polo, Beach Volleyball, Gymnastics, Rowing and 21 other sports are in the 30th Olympiad. Like millions of people around the world, I've been watching various athletes compete and I'm in awe of their bodies; especially the females.

Today's athletes are not our grandparents athletes. I admire their physiques and I'm amazed at the amount of hours they spend training and working out for their sport. Some athletes train as much as 40 hours a week. I workout for 10 to 12 hours a week. I'm not an olympic athlete but watching the elite compete inspires me to focus, continue my exercises, but challenge myself to go out of the box. For instance, instead of slowing down because my legs burn in spin class, I should push through it, so that I can get stronger.

Since several hours of training for a particular sport really transforms the athletes' bodies, it reaffirms that it takes time and dedication to build toned muscles, aerobic endurance, flexibility or lose weight. Staying in shape or taking weight off is hard work.

The London 2012 Olympics is for only two weeks and at the end, many of the 14,000 athletes will have their eyes set on the Rio 2016 Summer Olympics. The medal winners and non winners will work hard to give it their all in four years. I'll continue to dedicate myself to work out, and stay healthy.  Here's to all of our health!

Always a Group Fitness Instructor

by Ms. O

This week officially marks the beginning of me teaching group fitness classes again after about 10 years off. I've missed teaching, motivating and helping a group of people attain their fitness goals and I'm happy to be back in the saddle.  

I auditioned at LA Fitness to teach step aerobics and group resistance training classes. I was nervous but as soon as I heard the audition music, it went away. I waited patiently to find out if I got hired. I was confident and it was a matter of time before I got the green light. 

Before I got on the schedule as a regular instructor, I subbed a few classes at the club and the reception from the participants was welcoming. Several weeks after the audition, the aerobics director called and offered me the opportunity to take over some of her classes because she was relocating to another state. I was thrilled to be on the weekly schedule.

I'm gradually building my archive of exercises for the group resistance training classes because I want to offer a variety of challenging exercises to the students. I'm enjoying planning exercises for the entire body and for a group of people at various fitness levels. 

Until I get full time work, teaching will be a fun hobby for me and I'm glad I went back to it. Once a group fitness instructor, always a group fitness instructor. Here's to your health!

Gym Buddy

picture by Mrs. O

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato


I enjoy working out by myself but it's always fun to exercise with a partner. It's more fun and time flies by with a buddy. Lately, I've been going to the gym with my first born. Her goal is to get in shape before going off to the university at the end of Summer.

Exercise isn't new to her but it was neglected a bit during the school year after cheer season. I've thoroughly enjoyed seeing her smiling face while she works hard to tone her muscles inside and out. When she was younger, she'd always ask to go to the gym with me and I'd tell her we had to wait till she was a bit older. We are an active family; we bike, walk, dance and exercising has always been part of her upbringing. For many years, she took gymnastics and tumbling, was a member of her school's track and field and for five years, on an award winning cheer team.   

I'm thankful that I've had the chance to instill many good habits into her life such as healthy eating and exercise. I believe it will be part of her life even after she leaves the nest. Here's to her health. 

Cross Training; Just Do It. It's Good For You.

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According to AFAA, cross-training is training a variety of ways to improve overall performance. Doing an array of exercises such as spinning/cycling, running, strength training, or swimming are great ways to engage different muscles, improve frequency and reduce boredom. Cross-training works for me because I get bored doing the same exercise everyday from week to week. Cross training will become more important once I start teaching group exercises. 

When I get bored, I'm less motivated to work hard or worse case scenario; not exercise at all. To stay committed to my exercise program and challenge my body, I do something different everyday. Here's what my routine looks like:

• Mondays -1 hour step aerobics
• Tuesdays - 1 hour Zumba & 20/30 minutes weight training
• Wednesday - 1 hour body works (strength training and abs) & 1 hour Zumba
• Thursday - 1 hour spin
• Friday - 1 hour boot camp & 1 hour Zumba
• Saturday - 1 hour body works & 1 hour Zumba
• Sunday - rest

Mrs. O

All these exercises work different muscles, prevent overuse injuries and burnout, and vary the aerobic intensity. I may workout more than the average person but I know for sure that variety is important for everyone. Besides, there are so many exercise options that, there's no reason not to try something different. Here's to your health!