Review 21 Day Fix: Total Body Cardio Fix

Hello everyone!

My sisters and I are participating in a 21 day fix challenge from Beachbody this month so I thought I would review the challenge for you guys and let you know what I think about the workouts. Our challenge began on January 5th, but I have already tried out all the workouts previously.

The first workout of the series is The Total Body Cardio Fix workout so let me tell you all about it.

Workout – Total Body Cardio Fix

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  • Length – 28:40
  • IMG_0166Equipment needed
    • Dumbbell or resistance band
    • Mini Mat (optional)
    • Water and towel
    • Adequate space to jump around
  • Trainer – Autumn Calabrese
    • She is a celebrity fitness trainer and a national level bikini competitor
    • Personal trainer certification from NASM and AFPA
    • She is a fitness specialist for http://www.ModernMom.com
    • Workouts featured in many magazines and TV Shows
  • Inspirational quote of workout: 1 day at a time, 1 pound at a time

The workout starts with a quick warm up, and the warm up is the same for all the workouts in the series. She does two rounds of 5 moves for a total of 3 minutes.

IMG_0173Warm up

  • Jog in place
  • Jumping jacks
    • Make sure no T-Rex arms!
  • Windmills
    • Big arm circles in both directions
  • Overhead stretch (to both sides)
    • Reach over top and sink into the left leg. Take forearm to the quad. No rest before you go to the other side.
  • Hamstring Stretch
    • Toes forward arms out and reach over and across to your opposite toe
  •  The warm up is very quick and easy to follow, but does get you warm and your heart rate starts rising. At any point of the workout you can look at Kat for modifications if you aren’t able to perform the move as Autumn shows it. If you have to modify the warm up (or workout) you will still get your heart rate up and cause you to sweat.
  • The second time through she asks you to up the intensity and go a little bit faster or push a little deeper. So far I find her motivating. Some people complain about her voice and saying “yah” too much but I didn’t notice this and was paying attention to how awesome she looks instead!

Total Body Cardio Fix

The workout consists of 4 rounds made up of 2 exercises which last 1 minute each and have a 20 second break in between. For this type of workout you go at your own pace there is no set number of reps that you have to perform instead you go until you can’t do anymore.IMG_0175Round 1

  • Surrenders (On Right)
    • IMG_0176Load weights up on shoulders and go down onto your right knee and then your left knee. Then stand up on your right and then left foot.
    • This is the move that you will need the mat for. I don’t have a mat like they use in the video so I grab a pillow off of my couch and use that instead. This exercise is tough on the knees especially if you are performing it on hard wood floors.
    • She talks about this being the toughest exercise but you shouldn’t get discouraged she puts it in the very beginning so that you have lots of energy to perform it, and remember you go at your own speed and if you need to modify look at what Kat is doing.
  • Side Shuffles (To the Right)IMG_0178
    • Shuffle twice to the right get low and touch the floor. Then Shuffle twice to the left and touch the floor.
    • For this you might have to push things out of your way or rearrange your living room/workout area
    • “Come on Cameron spread your legs, show me, push, let’s go” She might want to think about rephrasing this sentence lol!
  • Repeat round 1 to opposite directions

IMG_0183Round 2

  • IMG_0186  Squat to a wood chop (Right)
    • Holding a weight in your hands on either side squat down the center taking the weight to your right toe. Drive up and pivot your right toe as you twist to the left. Power off your right leg.
    • Multiple body parts worked. This move works the legs, core, arms, back.
    • I think this is the move that I feel the most the next day. It really doIMG_0188es work all of your body and I feel it in my back and shoulders as well as my abs and legs!
  • Cross Country Skiers
    • Holding the weight in your hands on either side jump split the legs and bring the weight up and split the legs while bringing the weights down. Have a slight bend forward.
    • No T-Rex arms here! Check out Tomek’s shirt so cute!
    • I find I have no coordination for this move so I often have to go to the modifier and tap it out quickly instead.
  • Repeat Round 2 to opposite directions

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Round 3

  •  Weighted IMG_0190 Jog
    • Hold a weight in both hands on either side. Start jogging in place and then drive hands out straight in front of you and then bring it back in.
    • I like Tomek one of the background people who says “Done is his favorite word”
  • Weighted knee pulls (Right)IMG_0195
    • Hold the weight in both hands on either side above your head and put your right leg back putting all the weight on the left leg. Drive the knee in and then extend it back.
    • You can definitely get your heart rate up after this move
    • “Strength doesn’t come from what you can do, but comes from what you thought you couldn’t do!”
  • Repeat Round 3 on the opposite side

IMG_0198Round 4

  •  IMG_0202 Frog Crunches
    • Get down onto the ground and laying on your back put your feet in the air and turn everything out (your feet and legs) as you crunch up draw your knees into your chest then press away.
    • Make sure you aren’t pulling on your neck and breathe out when you crunch up
    • You can take legs more parallel to the ground for a more intense option.
  • Oblique CrunchesIMG_0202
    • Left foot on the right knee, right hand by ear and left arm out by the side. Crunch and cross. This one is a little different you have 30 seconds on one side then you switch sides without any rest and finish the last 30 seconds on the other side.
    • Reach for the knee without pulling it in.
    • She does mention that you should track how many reps you have done of the ab workouts so that when you repeat you can try to beat what you did in the first round.
  • Repeat Round 4

IMG_0204Cool down

  • Modified Cobra
    • Flip onto your stomach and stretch out your abs by putting your hands under your shoulders and lift up towards the ceiling.
  • Child’s pose
    • Open knees up wide while sinking your booty down on to heels and reach fingers out in front of you
    • Walk hands around to the right side press left glute down onto left heel and repeat on the left side
  • Hamstring Stretch
    • Sit down and straighten legs in front of you reach for your feet
  • Thigh stretch
    • Bring the soles of your feet together and lean forward and push the knees down with your elbows
    • Open legs wide and stretch forward trying to lay your head on the floor in front of you
    • Walk your hands over to the right and reach for right leg and repeat on the opposite side
  • Shoulder stretch
    • Bring your Left arm over to the right side and hold. Repeat on opposite side
  • Chest Stretch
    • Bring arms behind back and interlace the fingers and pull down
  • Quad Stretch
    • Stand up and grab the right foot towards your booty. Repeat on the other side
  • Inhale with arms up
  • Workout completed!

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My Thoughts

  • I enjoyed this workout I was able to burn about 250 calories in one 30 minute session
  • This is the toughest workout of the series so if you can get through it you won’t have any issues with the rest of the challenge
  • Music – I didn’t mind the background music it is generic, but everyone song has a nice beat and helps you get through the moves.
  • Set – Just like all the beachbody workouts they have a nice looking set. They know how to make production value a priority.
  • Background exercisers – I like the people in the background. Kat is the modifier and she seems so excited to be there. She is actually the modifier in all of the videos. She always has a big smile on her face and is saying something positive and cheering on her fellow exercisers. My favorite in this video is Tomek he is funny and cute make sure to check out his shirt it’s adorable J
  • Autumn – I find she is quite motivational always reminding you to breathe and push as hard as you can. She talks about how you can do anything for 60 seconds and makes me think that I can! She is always saying something positive like take it one exercise at a time, and don’t worry about what came before or what is coming next. Plus she looks amazing in her little blue sports bra and yellow shorts so if she does these exercises they can’t be bad.

Have you tried the 21 day fix challenge? What did you think of the Total Body Cardio Fix workout? Are you thinking about maybe participating? Let me know what you think in the comments I love to hear what you guys have to say.

Cheers,

Allison

Be Happy, Be Active, Be Healthy

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I am now a licensed Zumba Instructor!!

I am now a licensed Zumba instructor!! Let me tell you how that happened.

zumba1In case you don’t know me I will tell you that I am obsessed with Zumba. If you don’t know what Zumba is it is a fitness program inspired by Latin and International rhythms which was created by Beto Perez in the 1990s. It’s actually quite a cute story. Beto was a fitness instructor in his hometown of Cali Columbia. One day he went to his fitness class and realized that he had forgotten his music. Improvising he used his own personal Latin music infusing salsa, merengue, cumbia and reggaton into his fitness routine, and the people loved it. Soon he was teaching this class regularly and an early version of Zumba was born. Luckily Beto soon moved to Miami and was able to get a job at a gym and his class evolved into the Zumba we now know and love. Zumba is taught in 185 countries with over 140,000 locations and 14 million participants each and every week!

betoOne of the slogans for Zumba is ‘fitness in disguise’, and because of this it is one of the classes that helped me to lose the 65 pounds that I have shed this year. I’m getting ahead of myself though, let me go back to the beginning of this year and tell you how my obsession started.

In December I was going through a tough time, and was looking to change my life. I had consistently gained about 10 pounds over the last 6-7 years and soon didn’t recognize myself. I decided to finally get healthy and made a pact with my sisters to get a gym membership and workout together. Of course I had done this in the past and never actually followed through. This time I started out with Bodypump which is a weightlifting class and the teacher Jody was fantastic. One day I decided to stay after Bodypump for her Zumba class. I had tried Zumba before and thought it was fun, but this time I was hooked. Jody is a fantastic teacher and everyone in the class has so much energy that they make it a lot of fun. There are people of every age, sex and energy level so that you never feel intimidated. I started taking Jody’s class on Monday and Saturday and before I knew it was going 4 times a week and standing in the front row. Fast forward 6 months and I found myself wondering if I would be able to become an instructor. I kind of pushed that thought aside for a while, until I saw a few of the other people in the class had become licensed instructors and I thought well if they can do it, I know I can too.

Soon I was looking up online to find when the next class was going to be held in Edmonton and sure enough there was a class in October. One of the things that I hate is when there are new songs and I don’t already know the choreography. On the days when we got new songs I found that I wasn’t getting as good of a sweat as when I knew all the steps. Then I thought to myself I would be able to get the choreography each month if I was an instructor and next thing I knew I was signed up for the class.

Leading up to the day of the class I was getting nervous. I kept wondering if I was going to be able to do it since I have only been doing Zumba consistently for 9 months now. A few days before the class I got an email from the instructor Amanda Grant telling us what we needed to bring on the day of the class, and it finally became real. I was going to be a Zumba instructor!

The class started bright and early on a Saturday morning, so I packed my bag the night before and then tried to fall asleep even though my brain wouldn’t stop thinking and wondering if I was crazy. The day of I woke up early and put on my workout clothes, grabbed breakfast and left the house to grab the train downtown.

My workout outfit and what I wore to get to the gym. That giant pink bag is full of all my stuff for the day.

My workout outfit and what I wore to get to the gym. That giant pink bag is full of all my stuff for the day.

On my way to the train

On my way to the train

When I arrived at the World Health gym where the training was being held I was glad to find that there were already a lot of people signing in. Amanda was there to greet everyone and get them registered. At this point we were given a DVD set and had the opportunity to sign up for ZIN which is the Zumba Instructor Network. This is how you get the choreography and music sent to you every month so this was what I was most excited for. If you signed up at the training you got a bonus kit which had dogtags, and a USB stick with bonus choreography.

DVDs that you get when registering.

DVDs that you get when registering.

My bonus for signing up for ZIN

When I got into the room I was glad when I looked around and saw that there were people of all different age, gender, race and fitness levels. I started to feel more comfortable right away. When it was time to start Amanda introduced herself. She is one of only 7 education specialists in Canada and she flew in from Toronto to teach our class. She has been in some of the Zumba DVDs and has choreographed some of the ZIN volumes and she was awesome. When we were getting started she asked if anyone in the room were Zumba virgins meaning they had never taken a Zumba class before. I figured that there couldn’t possibly be anyone who had never taken a class before, but there were actually 3 Zumba virgins!! I think they had probably done the DVDs and were looking to teach in a small town.

Check out her website at amandagrant.zumba.com/about-me

Check out her website at amandagrant.zumba.com

Sneaky picture of me with the other people in the class before we got started.

Sneaky picture of me with the other people in the class before we got started.

The first thing of the day was to do a masterclass which means just an hour long Zumba class. It was actually really good. I knew a few of the songs though the choreo was slightly different and I was able to get a real good sweat on! Amanda is a great teacher, but she has been at it for over 7 years now! She actually met Beto on his first trip to Canada, and was sort of taken under his wing. She had been a ballet dancer and so starting Zumba was completely different from anything she was used to. Well she has it down path now for sure.

Getting ready for the masterclass.

Getting ready for the masterclass.

Amanda is cooling everyone down.

Amanda is cooling everyone down.

After the class we had time to do some learning. We went over what Zumba is, and how it all got started. We talked about warm ups and the four basic rhythms of Zumba. I actually learned a lot.

My sweaty post class look

My sweaty post class look

My Training manual

My Training manual

Doing some learning, all about Zumba

Doing some learning, all about Zumba

More Learning times

More Learning times

Soon it was time to get hands on. It was nice that we were able to break each thing down in discussion and then get a hands on feel. First thing was warm up. We were able to try it out and she even invited people up on stage to do some variations. It was interesting to see what some people came up with. Then we moved on to merengue and steps that go along with this rhythm. It was great to get a lot of practice with each variation to each step. Before I knew it, it was time for lunch. I had packed a healthy lunch with a ham sandwich and a bunch of veggies and healthy snacks. After getting so sweaty in the morning session I decided to change for the afternoon session.

Second outfit of the day

Second outfit of the day

After lunch we got right back into things and did some more learning. We found out more about the ZIN network, and how to go about looking for jobs after we became licensed, and then we finished the rest of the rhythms. At this point we had been at it for 7 hours and I was starting to fade. I know that other people were getting tired as well. I was amazed that Amanda was able to keep her energy level consistent the entire time. After finishing the different rhythms and variations we were able to practice different things like trying to instruct by using vocal signals as compared to cuing. What a difference! We were also able to play a little memory game. Amanda put on a song and we had to do a step that went along with that rhythm. It’s good to know that I’m starting to be able to pick out the different types of rhythms and remembering which steps go along with each.

At this point we were almost finished for the day, and I could feel my energy levels dipping! I looked down at my heart rate monitor and was surprised to see that I had burned over 1900 calories throughout the day. Before we left Amanda answered some more questions and then we took a group photo shot and we were all officially licensed Zumba instructors!!

Amanda and I

Amanda and I

Look at all those calories burned and the class wasn't even over at this point

Look at all those calories burned and the class wasn’t even over at this point

All the people in the class

All the people in the class

Group Shot

Group Shot

If you are thinking about or even considering becoming a Zumba instructor let me tell you that I had an amazing time. I learned a lot and had a lot of fun as well. I’m not sure if I will actually be teaching any classes but I’m glad that I can now do Zumba at home from the DVDs that I get every month. I will definitely still be doing my normal Zumba classes because if I do decide that I want to teach classes I need a lot more practice. Can’t wait to get my first ZIN volume in the mail so that I can start practicing!!

After it was all said and done and now I am officially a Licensed Zumba Instructor!!

After it was all said and done and now I am officially a Licensed Zumba Instructor!!

Cheers,

Allison

Be Happy, Be Active, Be Healthy