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Tuesday, January 31, 2012

Indoor Cycle Profile Hills and Drills

I love love this particular profile. My favorite way to workout is using Interval Training. This profile alternates hills with different kinds of HIIT drills.

Warm Up
Up To No Good 3:36 Porn Kings

First  Seated Climb add resistance each 30 sec, maintain pace of around 80 rpms...NO slowing down!
Push It Fergasonic [DJ Axel] 3:09 Salt 'N Pepa vs. Fergie vs. JJ Fad

First Drill 15/15 Sit in the saddle and push 15 sec, recover at 3 14 sec, add resistance each 2 sets
Burn It Down (Innerpartysystem Remix) 4:57 AWOLNATION

2nd climb, add resistance every 30 sec,
Stomp To My Beat 4:14 Js-16 Skitz Mix 4

2nd drill 30/30 30 sec seated, then ATTACK at 3 30 sec.
Different Velocity (Remaster 2005)   6:18 Dj Yan

Recovery song...Jumps
Jennifer Lopez feat. Pitbull-On the Floor 4:44

3rd Hill seated/standing hill, 4 ct jumps on the chorus
Painkiller (Original Mix) 5:31 Freestylers feat. Pendulum & SirReal Painkiller remixes

3rd drill 45/15 45 sec attack, 15 sec recovery in saddle
Devil Drums 5:24 Scooter

4th Hill... Hill repeats, climb, seated and standing, race down the backside, repeat. Each hill is steeper and starts at higher resistance
Palladio (Mix Show Edit) 7:58 Silent Nick

4th drill 60/30 starting at 50% resistance 60 sec pushes in the saddle and 30 sec recovery at 3
Mombasa Inception 4:54

Seated flat...after all those hills, good strong pace, 2 minute sprint.
Flat On The Floor 2:02 Nickelback

Feel It (feat. Tiƫsto) [with Sean Kingston & Flo Rida] 4:00

Set Fire to the Rain 4:03 Adele

My favorite song this week!!!

Sunday, January 29, 2012

Still Here

Still Here!

this post comes from my carepage, I edited it a little, got a little more personal and added some pics~

hello to friends and family,
I haven't posted in a while, mainly because there hasn't been that much to share. Since Thanksgiving, I have been getting stronger every day and have even had moments that feel normal. I have been teaching some of my regular fitness classes. I am not doing any weight training, but, I am happy to teach step and cycle.
coaching BootCamp
Love my bootcamp ladies!

I was visiting the Plastic Surgeon every week up until the week before Christmas. I would get a 'fill' each time. The doctor finds the port in the expander, injects it with a huge syringe and adds saline to the expanders. This is the most uncomfortable procedure, not during, because I don't feel a thing, but after. Muscle spasms, pain, tightness and shortness of breath are all side effects. The purpose is to expand the chest wall, stretch the skin and save a healthy pocket or space for the implants. I get very self conscious as my chest grows.

Implant Reconstruction Procedure 


Following mastectomy, your reconstructive surgeon will insert a tissue expander (a silicone balloon filled with saline) in a pocket formed under the muscle and remaining skin on your chest wall. More saline solution is gradually added to the tissue expander during outpatient clinic visits, stretching the muscle and skin to the desired size. Often the skin is stretched slightly more than needed because it has a natural tendency to shrink when the tissue expander is removed. 
Implant ReconstructionThe amount of saline needed for each expansion may vary depending on the tightness of the skin. This process usually takes 2-3 months, but may take longer if you need other cancer treatments, such as chemotherapy. 
Once the "pocket" has reached the desired size, the expander is left in place, stretching your skin for approximately 1-3 months more. Surgery is then scheduled to remove the tissue expander and replace it with a permanent implant, which is an outpatient surgical procedure. The permanent implant will either be filled with saline or silicone and will be much softer than the tissue expander. Your reconstructive surgeon can discuss the various types of available breast implants.

There is still some scar tissue along the lower part which is why I had the last expansion to hopefully soften and stretch the tissue. About three weeks ago I started having severe chest pain, difficulty breathing and taking in a deep inhale. So, Dr. Fabulous took out 30 ccs on the left side to hopefully decrease the pressure. It hasn't really helped, and I am still feeling lots of pain. I have been told that the serratus and intercostal muscles were strained. It feels like I have a broken rib! I have been given a new muscle relaxer that doesn't make me sleepy and I take it to help with the pain.
tissue Expanders are hard and uncomfortable.
they must be one size fits all...because they poke me
all over!
I must say that this part of this whole ordeal has been the most difficult for me. I think that my family has all exhaled and feels really relieved that all the danger is gone, and I do too. I have always had the mentality that if I push harder, try harder, don't give up...I will get better, do better and survive stronger. But, with reconstruction, if I push too hard, I hurt myself and that has been frustrating. I am learning (not very willingly) patience. It is very difficult to sleep and I wake up a lot having huge spasms across the front. There's still a lot of numbness, especially down my right arm where the lymph nodes were removed. I also have had moments of being really sad, I miss the girl I was...maybe it is because these tissue expanders are so dang HARD that I feel hard and I miss feeling soft. (tmi?) I think that there is a total of 480 ccs on each side!! wow!
Next Thursday, February 2 we are scheduled for the exchange operation. This is when the doctor takes out the expanders and replaces them with permanent implants. This is an outpatient operation and should only be a few hours long. We are the first operation of the day, 8 am! It will be at Patewood Hospital. I am very anxious about it...not very excited to be back at the beginning of healing again.I am so happy that my dear love and friend JD will be working in the hospital that day...somehow, knowing when I am out and asleep in anesthesia world that there is a love watching me, I feel settled.  I have done some reading and it seems that some women recover quickly and others have a slower process. I am thinking about 10 days. This week and next week are full of pre-op appointments. I am visiting the allergist again to try to determine which medicine caused that horrible reaction on Halloween.
Today I had a dentist appointment to get a crown and nearly had a panic attack...the drill and and being so vulnerable was way more than I was ready for and I left the office nearly hysterical. I sobbed all day and had visions of being attacked and violated and hurt.  Bless my Dentist!
can't wait for my next Mud Run!
Chan and the kids and I are looking forward to a fun spring and lots of new beginnings! We are training for a 1/2 marathon and the children are training for a 5k. (well, Marshall runs and Sophie runs half way and then cries...)

Things I love right now:
training for the 1/2 marathon
Sunday Long runs have made me feel ALIVE
teaching cycle again, not just suffering through, but, KICKING ASS!
not taking ANY meds, not even advil
My son who is so tender, he whispers that I am his favorite
( I am sure I'm not, but, I love that he tells me that in his quiet serious voice)
my steadfast friends who won't let me be pitiful too long, who make me laugh and who comfort me
my friend Emily who does whatever I need no matter what
my friend Jennifer who runs with me and holds my hand
my friend Joy who whispers that I am a RockStar
my friend Darla who will knock anyone down if they say or do anything not sweet or kind, and loves me in all the best ways
my friend Susan who loves me SO and I feel it at all times
( I felt like shouting out to my girls today, there are more, but these are the ones I see and get love from every day.)

Joy and I and the 'girls' 
cleavage--seriously people!...nobody ever looked at my chest before...

Things I am struggling with right now:
prickly itchy skin under the arm where the lymph nodes were removed.
muscle spasms and pain all night and I can't sleep
fear of the transfer surgery...can't stand the thought of being vulnerable and in pain again
pulled muscles in the side, serratus and intercostal still can't breathe deeply
no weight
skinny arms...Dr. Fabulous says, focus on toning, what is THAT???
cleavage----seriously, what am i supposed to do with all that!! I need new shirts, sports bras and I was mortified this week when I taught a class and my sports bra showed waaay too much skin...which I didn't figure out until I started teaching and just had to keep going and suck it up.
BootyBootCamp, I am coaching, can't
wait to DO the workout too...

my happy list is bigger than my sad list, I will take that any day. 
much love and thank you all for your prayers,
Surgery Date is February 2~~ new soft boobies coming my way!!!  We prayed at supper tonight, S. led the prayer, "Dear God, please let Mommy's surgery go well and that she comes home with soft boobies and that they aren't too big." M. said, "S! what are you talking about, she's perfect!"
love that's all

jumping fire with Big Daddy!

Friday, January 27, 2012

RockStar SpinCamp!

‎"My dear, I have kicked more ass than you have sat on".

~~Zotoh Zhaan 

(character from Farscape)

45 minutes of cycle intervals and hills and then we will do the following BootCamp style weight training 
“Deadlift and Push-ups”
 -1 Deadlift, 1 Push-up
 -2 Deadlift, 2 Push-ups
 -3 Deadlift, 3 Push-ups
continue repeating this set for 10 minutes, try to fit in as many reps as you can, keeping good form.

4 sets!
25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops burpees (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored)

Awesome Feeling #394: Feeling the tightness of your muscles and remembering back to the 

time when you didn't know what that was.

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush 

Thursday, January 26, 2012

KettleBell Hell Ladder

Mojo (moj-oh) noun – self confidence, basis for belief in one’s self and situation

You know you have it so bring it!

 Today's workout is a good one! I have put together a ladder using 2 kettlebells, if you don't have kettlebells, use 2 dumbells, the muscle stimulation is different, but, it will work. 

Warm Up

Starting as a group run the club twice 
AMRAP – 15 minutes
5 Push-ups
10 Jumping Air Squats

here is the KettleBell routine
1 hand KB swing R and L
2 hand swing clean and press
KB Burpee (no Pushup) clean and press
Box Jump


a few notes on form:

Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

How are you doing on your nutrition? I had a nice little awakening this week, and I am sucking it up and getting back to what I know is good eating for me....
Remember that it’s about 30% gym, 70% nutrition. Junk in = Junk! 

Tuesday, January 24, 2012

Homemade for Health

Hey Love Peeps, I am so happy to include an article tonight from my dear friend Chris DeHollander.  I have known Chris since our boys were babies and her fitness and nutrition journey is amazing. I am so proud to offer for you an article written by her. Chris is teaching a Lunch and Learn Class at her house this Friday for anyone who is interested, I have included the information below.

Homemade for Health
Take your nutrition to the next level by eating out less and cooking more!  It's a simple concept really.  When you cook your own meals,  you know exactly what you're putting into your body.  Most likely, it won't be full of preservatives, trans fats and chemicals we can't even pronounce.  Do you keep high fructose corn syrup or MSG in your pantry?  I certainly don't, but you'll find these harmful ingredients (and many others) in most fast foods.

Restaurant food is usually very salty and highly flavored as it's designed to be a taste sensation.   I'm a clean the plate kind of girl, so the large portions that come with restaurant eating is not a good thing for me.  I almost always have this " puffy" feeling the next morning after a night of eating out - hello sodium!
When we cook our own foods, we' re less likely to overeat or consume too much salt and flavoring.
We also have control over the quality and quantity of ingredients we are eating.  When we're eating out, we give up that control.  We don't know where the food came from, how much salt and spices were added, what kind of oil was used, or the health and cleanliness of the various people who  touched our food along the way - need I say more?  Now I'm not saying that you cannot find healthy food while eating out, it's just harder.

The main reason people don't cook is because they feel like they don't have the time, it looks too complicated, or they don't know where to start.  For your daily diet, the key is to keep your meals simple, quick and easy to prepare.  If the ingredient list in a recipe is too long and complicated,  skip it.
So let's look at some simple ways to make cooking at home easier.
 1. Cook once, eat twice
Whenever you cook, make extras.  Take chicken, go ahead and bake or grill a bunch of chicken breasts.  Have some for dinner with some vegetables and pasta.  Then for lunch the next day, dice the chickens to put on your salad or wrap.  Or use the chicken to make fajitas or chicken chili - you get the idea.  The process of getting the pan out, prepping,  cooking and cleaning up can be done all on one day instead of each time you plan to make a meal at home.
2. Burn the rice
Allow yourself to experiment and make mistakes.  There is a learning curve with anything that is new but the more you practice, the easier and more enjoyable it will be.  Soon enough you will develop a system for creating meals that works for you.
3. YouTube it
YouTube is the new, convenient, trendy way to get any information.  Search how to stir fry vegetables and you will get dozens of videos popping up with cooks in aprons willing to show you how.
4. Invite people over
Inviting people over for dinner forces us to look at new, fun recipes to cook (and clean our house!).   Better yet,  make it a pot luck meal and ask everyone to bring something along with thier recipe.
5. Freeze it
Cook up a double recipe of your favorite soup or chili and freeze it in single serving portions.  So on those hectic days, you can just pull out a serving and heat it up.  It'll be quicker and cheaper  than driving to the restaurant, ordering your food and then driving home.
6. Keep it simple and visualize it
Look at your plate and  divide it up into quarters.  Fill half the plate with vegetables,  one quarter with  protein and the other quarter with a  grain or fruit -  done, simple and easy!
By cooking our own food, we ultimately create more love for ourselves, more love for life, and therefore, more health.   Oh and did I mention you'll be saving lots of money!
So, when are you having me over?

Chris DeHollander is a certified Nutrition and Wellness consultant as well as a group fitness instructor who has been in the health and fitness industry for over 15 years.  Chris teaches nutrition classes, corporate  lunch and learns, as well as coaches individual women to optimum health.  Chris is a former Structural Engineer who is following her passion to help people become healthy.   Chris enjoys spending time with her two young boys and husband as well as participating in triathlons.

Lunch and Learn - Friday, January 27th Whole foods - 101

This two hour lunch and learn will leave you feeling nourished, educated and inspired! The class includes a lecture, food demonstration and a light lunch. You will learn why eating whole foods is essential to good health and what ingredients you should avoid in processed foods. Practical tips and tricks for making eating at home healthier and easier.

Time: 11:30 am - 1:30 pm
Where: At Chris DeHollander's Home in Greer, SC
Cost : $15 per person
On the Menu
  • Green smoothies
  • Trendy Kale
  • Quinoa - the complete protein that tastes like a grain
  • Satisfying sweets made without any added sugar!

Class is led by Chris DeHollander, certified Nutritional and Wellness Consultant and group fitness instructor. Chris has over 14 years experience in the health and fitness industry.

Your class was a real eye opener. Cindi
I was surprised that I liked so many foods that are good for me. Sonja
Though I do a lot of reading about nutrition, I learned many things today to add to my knowledge. Holly

To register or ask questions, email Chris at

Friday, January 20, 2012

Friday Spin Camp~

When people asked how old she was, she would say 1009365 more or less because she was so glad to be alive that she counted every day a birthday! 
(Brian Andreas, Storypeople)
I love StoryPeople!!!

Today's Class..45 minutes of cycle intervals and hills
bottom to bottom tabata squats
abmat situps vs jump squats Tabata Style

1 minute of the following
Pistol Squats
Burpee Box Jumps
Leg Pushdowns
Pushups (hand release style)
1 minute rest

repeat 4 times~

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush

Tuesday, January 17, 2012

Indoor Cycle Profile

Change does not roll in on the wheels of inevitability, but comes through continuous struggle. 
Martin Luther King, Jr.

Show me your friends, to tell you who you are. Your lifestyle is highly influenced by the people close to you. Surround yourself with the ones who value the importance of a healthy lifestyle!

Hey Fitness Freaks!
I taught this profile in my cycle class tonight, it was very challenging! here's the playlist I used. My legs were shaking at the end.

I was worried that I would be bored or have a hard time getting the participants to do 3 minutes of each position in the beginning, and it definitely was a challenge, but, I was surprised at their willingness to get through it. Awesome ride and I thought it flowed really well. I got the idea from which is an awesome site for ideas for indoor cycle classes. 

Here's the Profile:

Warm Up turn me on 3:20 David guetta - Turn Me On (Feat. Nicki Minaj)
 3:00 Fast Flats 90 to 100 RPM Nobody Likes the Records That I Play 3:06 Sample Rippers
 3:00 add resistance HP2 Run 80 RPM do the right thing 3:31 PORN KINGS 
 3:00 add resistance HP3 Attack 80 RPM  shake that shimmy 3:13 Porn Kings - 
  5:00 Seated Climb  Enter Telephone (DJs From Mars Club Rmx) 5:26 Lady Gaga ft. Beyonce vs. Metallica DJs From Mars 

1:30 Fast Flats 90 to 100 RPM
1:30 add resistance HP2 Run 80 RPM
1:30 add resistance HP3 Attack 80 RPM
Do 2 X’s
used these songs: 
Bad Reputation 2:42 Avril Lavigne
Mombasa Inception 4:54

4:00 Jumps on Hill  Devil Drums 5:24 Scooter We Bring The Noise

1:00 Fast Flats 90 to 100 RPM
1:00 add resistance HP2 Run 80 RPM
1:00 add resistance HP3 Attack 80 RPM
Do 3 X’s

used these songs:   
Burn It To The Ground 3:31 Nickelback Dark Horse Rock
Beat It (feat. John Mayer) 3:48 Fall Out Boy
Talk Dirty to Me 3:45 Poison 

5:00 Stand Climb –  Only Insomnia In The World (DJs From Mars FM Rmx) 5:26 

30 Fast Flats 90 to 100 RPM
:30 add resistance HP2 Run 80 RPM
:30 add resistance HP3 Attack 80 RPM
Do 6 X’s
Barracuda 4:39 Fergie
Push It (Techno Mix) 3:21 Solid Base Bass Attack 2000 Eurodance
Burn It Down 2:49

Cool....Trouble 4:02 Ray LaMontagne

Share your thoughts!!! 
this is how I felt when it was over!

Fact: THINKING of going to the gym burns between 0 and 0 calories!!



Thursday, January 12, 2012

New Year BootCamp!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire 

Good Morning....I hope that your January is off to a great start.  There is something so great about a fresh start and a new beginning. I have always loved this time of year because the gym is packed and everyone I know wants to talk to me about what I and nutrition.  I begin this year with a renewed decision to be the best me that I can. I still have so far to go, many bumps in my road and so much to learn about recovery after breast cancer and post mastectomy recovery. I thought this would be so much easier than it has been. I promise to be real with you and I promise to try my hardest to stay positive.  

let's go!

Meet on the Treadmills at 9:30 am
we are doing some speedwork and intervals

then...150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's 
- Resting in plank position is OK, but NOT down dog.

2 Rounds of: 
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Shoulder press
30 Second Rest
2 Minutes Max Box Jump 
30 Second Rest

Grappling Circuit
8 rounds 
Do not set the bar down until the entire set below is and then repeat....

Get a nice heavy bar!Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates
what did you do today to empower someone else?
I miss these muscles!!!! 

Everyone has his burden.
What counts is how you carry it.

Friday, January 6, 2012

Find your Strong Spin Camp

The greatest day in your life and mine is when we take total responsibility for our attitudes. That’s the day we truly grow up.
-John C. Maxwell 
Dumbell burpees 30 sec on and 30 sec off 10 rounds
20 On – 10 Off: Alternate the following-4x
Kettlebell Swings (24kg./16kg.)
Mountain Climbers
SDHP (32kg./24kg.) Kettlebell
Jump Touches

Abdominal strength – As a group:
1 x max plank hold
100 unanchored sit-ups

How’s your nutrition looking so far this year? Remember, you will never train hard enough to overcome poor nutritional habits? Try getting the grains out of your diet if you are trying to reduce body fat, recover faster, have less joint inflammation, the list goes on and on. 

It’s been too hard living but I’m afraid to die
Cuz I don’t know what’s up there beyond the sky
It’s been a long, a long time coming but I know
A change gon’ come oh yes it will


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