Some thoughts and discussions from me.
Adjusting to Additional Cardio + A New Interval Workout for You!
I feel like this week is starting out on a good foot. Sure, it’s 20 degrees colder than it was on Sunday, and it’s forecast to snow today, but I just feel like this week is good.
last of the leaves
Yesterday was a split shift day in terms of my classes and sessions. It started with a 6:30am HIIT class at the climbing gym I teach at, and it was a doozy. It was also really nice to be teaching in the daylight! Now that DLS has ended, it wasn’t pitch black while I was teaching 
I got really good feedback from my students, so I thought I’d share it with you guys.
45 Minute Morning Interval Workout:
Since it’s not a circuit-style class, I had the class doing all of the exercises together, so it gave the class more of a teamwork feel 
I decided to teach the class through more of a coaching-style yesterday. Sometimes I do the workout with my class, and even though it was a super fun one, I knew it was in my best interest to sit it out. Since teaching indoor cycling classes, I realized I’m going to have to find a plan so I’m not wearing my body out. Personally, my body functions best, and feels its healthiest without excessive cardio. Basically, my cardio is hiking twice a week, and then a 5 minute finisher here and there after lifting. Now, I’ll be getting at least 2 hours of cardio while teaching indoor cycling classes, and probably more, since I want to take some classes by other instructors for exposure-sake.
My plan is to really listen to my body, and take enough rest days, even if that means dropping my lifting workouts from three to two, or changing from full body splits to lower/upper body splits, in order to add in more recovery time. Yesterday was a rest day, and today will probably also be a rest day, especially since Sunday’s hike was pretty intense.
What I’m also adjusting to is the additional calorie burn. From Wednesday-Sunday night, I felt like a bottomless pit. I love to eat as much as the next person, but having to eat so much all of the time can get pretty annoying. I think I’m going to have to consciously eat more throughout the week now.
Since I had the majority of the day open, and didn’t have to go back into work until 5:00, I had a lot of time for desk work. I took advantage of that by sending tons of KIND emails, and then with some afternoon Niko cuddling.
The bad part about day light savings time ending? I so didn’t want to peel myself up off of the couch to go back to the gym, since it was starting to get dark outside.
Once home, I sat down to this dinner of baked chicken, sweet potatoes, and steamed veggies:
Plus a glass of wine. This is a pretty standard meal in our house hold, because it’s just so easy and delicious. I get chicken thighs from WF, and then just season with whatever I decide to use in the pantry, and cook them in the oven, along with the sweet taters. I enjoyed this delicious meal while watching the Bears vs. Packers game. It’s weird that I don’t get to see every single Bears game living out here in Colorado. I love watching the Bears play, but I just can’t seem to naturally become a Bronco’s fan. I’m just not a fan of Peyton Manning’s!
How much cardio do you do each week?
I already feel like a bottomless pit some days after a run- I can’t imagine adding in all that cardio! I always wonder how instructors do it. I think it’s a good idea to direct some of the classes in stead of teaching them all. I love this circuit! Adding it to my list now 🙂
Heather @fitncookies recently posted…Treat Yourself Tuesday and Heart Pumping {Workout}
I often feel like a bottomless pit on days after I do a hard strength+cardio circuit workout. I usually do 10-15 minutes of cardio before starting my workouts and about 2 days per week, my workouts are focused mostly on cardio. I’ve definitely cut down on the amount of cardio I do in the past few months since dance started, but I’m also trying to give my body a little more rest from it.
The workout looks like a great one!
Alison @ Daily Moves and Grooves recently posted…Excited for November
when i was working out, i’d do 3 – 5 days of cardio (a variety of cardio at that!)
Linz @ Itz Linz recently posted…14 Weeks Pregnant | The Prune Juice Episode
Oh I always feel like a bottomless pit with extra cardio + lifing. I don’t do much cardio these days, I need to start walking again! This DST has me all messed up… I don’t want to go to the gym after work… it’s dark! lol!
Brittany @ Delights and Delectables recently posted…Best of October
When I started teaching classes in September I was not prepared for how the extra workouts would effect me. I lost 5 pounds FAST! I was also hungry all the time! I’ve since adjusted what I eat along with how I eat and I get a lot more rest. I’m human and I know that I need the fuel and the rest. On top of all of this, I have signed up for my first half marathon on Thanksgiving morning. Yeah, apparently I’ve hit a crazy point in my life. I am balancing out the training though. Somedays, I really just have to relax and realized that the most cardio I need is just a nice slow walk after dinner. I loved the sunrise this morning during bootcamp! It made me so happy to be up at that time. And I completely agree…it’s so hard to get motivated to go back to the gym when it’s dark at night…
I saw your pictures! Gorgeous…
It is easy when you teach to over do it. I find when I’m training for a race and still trying to teach my normal classes, extra rest and extra food is VERY necessary!
Just read your weekend post; looked like a fun one! I train more in the afternoons and evenings, despite having wanted to be a more morning-based trainer, so the time change is bumming me out when it’s so dark and I still have a few more hours to train at night! Oh well – that’s life. 😉
I think my body thrives best on a mix of cardio and strength training, and unless I’m in a real running mood, most my workouts use weights/body weight but also get my heart rate up. I rarely just focus on a muscle group and work that specifically (although that’s not bad; I should probably do that more!).
Bonnie recently posted…Boston Part II: Friends of Mel Conference
My cardio is my running days 3 x per week. I’m just getting back into it since my injury and have worked back up to 25 minutes straight now.
I don’t blame you for not liking Peyton Manning. Being a Patriots fan myself, I hate both Mannings equally.
funny because i’m ONLY a fan of peyton, haha! i also call myself not a broncos fan but its’ because i only root for them now that peyton is on the team. it was all colts before. now i have colts shirts in my closet i don’t wear anymore because peyton isn’t on the team. i should have bought peyton shirts!
it’s definitely super nice to have that extra brightness in the mornings. it’s been so much easier for me to wake up lately!
it’s great that you are realizing that the extra cardio on your schedule means you’ll need to make sure you don’t wear yourself out. there are instructors at my gym who seriously teach 4-5 classes a day and do them with the class. i just cannot believe they aren’t exhausted! there’s a spin teacher at my gym who teaches three classes in a row on fridays. she teaches the first on the bike and the other two off the bike. which works out well because in the winter spin is so popular that the bike she would’ve been using gets used by an extra student!
Caitlin recently posted…Real Art Ways Oddball Halloween 2013
I’m currently not doing much cardio (at least compared to what I used to do) since I’m breastfeeding, and it’s not really a priority to me at the moment. I’m doing a couple days of moderate cardio (aka elliptical or treadmill intervals) but nothing crazy. My current focus is gaining my muscle and strength back. Eventually I’d like to train for a half, but that’ll probably be several months down the road.
Ashley @ My Food N Fitness Diaries recently posted…Hunter: 7 Months
I imagine all that cardio really would add up and it’s weird when it’s not really your workout, but your job. 🙂 I think you’re smart to not work through every class. I do about 6 hours of cardio per week, which by itself if on the lower side for me. With strength added it, it’s on the upper end of total weekly volume – but not worse than ironman. 🙂
Heather @ Better With Veggies recently posted…Competition Countdown – 2 Weeks to Go!
Dinner sounds simple, but has all the right things (and a glass of wine), so let’s roll with it.
Pavement Runner recently posted…New Balance’s Hi-Viz Beacon Jacket
Looks like a super fun and sweaty interval workout!
Sounds like you are adjusting well and learning with your new schedule and how your body feels best. I love reading your updates!