Rondeau Group Fitness 2017 Season

I’m here with some exciting news today — particularly exciting if you’re local to the Boston area and also if you’re a Boston mom!

I’m excited to announce that the 2017 season of Rondeau Group Fitness starts up next Tuesday, June 6. I am so ready for a summer of workouts with a kick ass group of ladies who work so hard each and every class! And to top off my excitement, this year we have a pretty awesome addition to the schedule: Strong Mamas stroller bootcamp classes!

I’m so excited about the new stroller bootcamp, and I hope local mamas are as well. This will be a place where you can bring your little one along for the ride, get a great workout in, and be a part of a great community of strong, like-minded mamas who want to show their little ones what it means to be STRONG!

The schedule for our general RGF bootcamp classes will remain the same (Tuesday and Thursday mornings), and RGF Strong Mamas will meet on Tuesday and Friday. The full schedule is as follows:

RGF Bootcamp: Tuesday/Thursday at 6:30 am, Fallon Field, Roslindale (Boston). 

RGF Strong Mamas: Tuesday/Friday at 11 am, Fallon Field, Roslindale (Boston). 

For more details, click on over to the Group Fitness tab above!

RGF is a bootcamp class that is based around positivity, support, and community. We cheer each other on, we have a great time, and we work hard above all else! We train with resistance bands, medicine balls, weights, battle ropes, and other equipment for a full body workout every time, with a whole lot of variety. You won’t find another cookie cutter circuit bootcamp class here– we thrive on fun and creativity, and a little bit of friendly competition occasionally!

Bootcamp collage

The summer months are one of my favorite time of year, and not just because of the weather. I absolutely love watching the RGF ladies work hard throughout the summer, meeting goals and taking pride in the progress that they make. This summer will be no different, with many returning faces who are ready to start up again.

And for those who may be nervous or unsure of their abilities, don’t let the word “bootcamp” scare you off! RGF classes are for ALL abilities. Everything is able to be modified to fit different fitness levels, and I am extremely focused on keeping exercises pain free with good form.

Spread the word, join us, and bring your friends! Can’t wait to see some of you out there next week!

RondeauGroupFitness

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Workout Wednesday: Bootcamp Workout

Oh, hey there!

Things have been a bit… crazy around here for the past couple of weeks. I’ll give you all a life update on Monday but suffice it to say that I have a few very good excuses for not being around here much lately!

Plus, it’s the Olympics, and who has time to blog when Simone Biles is tearing it up on the floor routine? Am I right?

Ok ok, that’s not the real reason I haven’t been around, but you’ve got to admit that when the Olympics come around, there’s often little time for anything else. Especially the Summer Olympics. And especially especially when there are people like Michael Phelps running around with about 10,000 gold medals.

Anyway, today’s Workout Wednesday is a little EMOM bootcamp workout that my Rondeau Group Fitness ladies did two or three weeks ago. It is great for a small group workout, takes about 30 minutes including rest time, and is a great way to get a full body blast with plenty of fun mixed in with lots of hard work!

We added in a core component between each EMOM set, and also did some partner band runs at the end to round out to about 45 minutes. Adding in a strong core component is a great way to spend a little bit more time on the workout without completely burning anyone out.

EMOM stands for Every Minute On The Minute, and these types of workouts are always a little bit of a silent killer. The “reps” are fairly short in order to allow for some rest time, but as time goes on, that rest feels shorter and shorter, and the effort feels harder and harder! To get the most out of this workout, be strict about the times even when you start to get tired. Each 10 minute segment will be over before you know it!

 

Equipment needed: 

Cones

Medicine Balls (# will depend on the number of people doing the workout)

Flat field space of at least 50 yards in length

Additional equipment for optional core additions of your choice

The Set Up:

Set up one area with 3 cones. One as “Start” cone, one at 20 yards, and one at 50 yards.

Set up another area with medicine balls

EMOM Full Body Bootcamp WOrkout

Complete the workout:

The first two cycles will each be completed for a total of 10 minutes, completing the designated exercise/combo every minute on the minute. I split my group into smaller sections so that some were working with the med balls while others were running, and so on.

Cycle 1: Side shuffle to cone one, turn and sprint to cone two, and then turn and sprint all the way back to the start cone. Alternate the side facing for each side shuffle rep.

Cycle 2: Med ball squat and throws – hold a medicine ball at your chest. Go down into a full squat, raise from the squat and push/toss the ball straight up overhead. Catch the ball and immediately go back down into a squat.

Medicine ball slams: Raise a medicine ball up overhead, and slam to the ground, contracting your core and using your full body to create the maximum amount of force. If your medicine balls bounce, catch and repeat continuously.

Cycle 3: Burpees. Self explanatory! Think you want more than 5 minutes of this cycle? Think again!

As I said above, we completed an additional core component between each cycle, and then capped the whole workout off with a few rounds of partner band runs. You could stick with just this workout, though, and still get a great full body workout in just 30 minutes! Another great thing about this workout is that it does not need a group either — I completed this a few days before my ladies did and it was great as a solo session too.

Enjoy!

 

News, Updates, and New Services

Wow… what do we have here? News? Updates?

AND new services? Things are just getting wild.

Seriously though, I have a lot to tell you guys and I figured the best way would be to get everything out there in one post! So here we go. There are lots of things going on around here, such as…

Group Fitness.

The Group Fitness Page has been updated, and on it you’ll see that we are starting up with bootcamp in just a couple of weeks! The week of May 15th will be our starting date, which means that Tuesday May 17 will be our first class. If you’re new around here, I run group fitness classes here in the Jamaica Plain/Roslindale area of Boston on Tuesday and Thursday mornings from 6:30 -7:30 am. Check out the group fitness page for more details, and come check us out! We have a great time, and I always love seeing new faces.

My main philosophy for these group fitness sessions is that it should be a positive experience for everyone. I will not get in your face and scream, nor will I run you into the ground just to say that I could. I will provide well thought out, challenging, but fun workouts for participants, and my only request is that you give everything your best shot. Can’t do a full push up (yet)? That’s okay! Everything we do can be modified to any level and is done so without judgement. 

group fitness 1

This year, classes will be moved to Fallon Field in Roslindale. It’s a great park with plenty of parking surrounding it, a couple of killer hills, some stairs to work that booty with, and a playground to get a little bit creative with our workouts. We’ll bring the same quality content that we had last year, in a new, improved (in my opinion) location. Anyone and everyone is welcome — women, men, bring a friend! Can’t wait to see some of you there!

group fitness 2

We will also be starting a new Facebook Group this year for group fitness, as a place where we can build a little bit of community for those who join class. Support, pictures, announcements — it will all be there. Don’t miss out!

RondeauGroupFitness

New Services Coming (Very) Soon:

Starting on June 1, the following will be available here at I Train Therefore I Eat:

1. Online Custom Fitness Programs.

Accepting a certain number of clients per month, I’ll be offering fully customized 12 week workout programs here on the website. It will start with a questionnaire all about you and your activity level/lifestyle/goals, and then I’ll develop a plan that is specific to you. There will be a few different options for this that will include more/less features, so stay tuned for a new page that will break all of these down for you individually! These will include feedback about workouts/form, Skype sessions, email access for questions, and much more. Get the personalized touch without having to shell out hundreds per session at your local gym.

2. 8 Week Fitness Programs For All.

In addition to custom workout programs, I will also be offering a couple of different 8 week workout programs that you can purchase here with just one click! I understand that some people just can’t afford a custom plan or personal training, but still would appreciate a little bit of structure in their workouts. There will be a few different “tracks” to follow, depending on where you work out — in the gym or at home. These will not be customized person to person, but will be offered at a fraction of the price.

3. In Home Personal Training (local to Boston).

On a limited schedule, I will be offering in-home personal training to those local to the Boston area. Have a home gym but you’re not sure what to do with it? Don’t have a home gym but also don’t have time to leave due to having kids at home, working from home, etc? I’m your girl.

4. Outdoor Personal Training (local to Boston).

Again, for those who are looking for some personalized training outside of their normal gym or outside of the home, along with bootcamp sessions I will be available on a limited basis to train locally outdoors. There’s almost nothing better than a great workout outside on a beautiful day, and the possibilities are endless. Let’s get moving!

New Services Also Coming Soon:

Later on this summer, the following services will also be offered here at I Train Therefore I Eat:

1. Personal Health Coaching.

I will be completing my health coach certification early this summer, and soon after that will start accepting new clients who are looking to make improvements to their quality of life. From fitness to nutrition, to making decisions that impact your life in a positive way, this will be a great service for anyone who feels “stuck in a rut”, but can’t seem to figure out how to make those changes. This will be offered both locally and with distance coaching (online), and I couldn’t be more excited to begin to offer this to all of you.

2. “Healthy At Home” web/in person services.

There will also be some additional services offered with health coaching, such as “pantry clean outs”, grocery shopping 101 trips, webinars, etc. Webinars will be available to all near and far, and the others will be offered on a local case by case basis. These will be part of health coaching programs, and will serve to offer you the very best in healthy living.

So that’s it! Big news, more services, and I couldn’t be more excited for this summer to hit. I hope you all will join me in some of these endeavors, and also that you will spread the word to friends who you think may be interested. I couldn’t offer any of this without my faithful readers, so hopefully you’re as excited about this journey as I am!

 

 

Rondeau Group Fitness – Extended into Fall!

I have exciting news — Rondeau Group Fitness will be extended into the fall!

RGF

I originally planned to run this group through the summer months only, but I have recently decided that we will keep going into the fall. At least through September and probably October, weather permitting! We may get a little chilly at some point, but all the more reason to warm up with some killer workouts, right?

I love, LOVE, teaching this group. There are some amazingly strong, talented, successful women who come to work out with me each week, and they bring it every time. I would like to take this opportunity to invite YOU to join us, if you’re in the Boston area!

We meet every Tuesday and Thursday at 6:30 am in Franklin Park. Please click here for more details if you or a friend might be interested!

Here’s a little bit about what we do at RGF:

We smile

We work hard

We sweat

We encourage eachother

We welcome ALL levels of physical ability — just starting on your fitness journey? Great! Just ran a marathon? Wonderful! Somewhere in between? PERFECT!

(And we occasionally do burpees…Shhh.)

Things we don’t do at RGF:

Tear down our bodies or anyone else’s

Give up because we don’t think we can do something

Mountain Climbers (seriously, you won’t do them with me, I hate them).

And don’t forget that you get your very first class FREE. All I ask is if you enjoy it, tell your friends who may be interested too. The more the merrier, especially when it comes to Plank Chains (join us to find out what that is!)

*If you want a sneak peek into what we’ve been doing, sign up for the Rondeau Group Fitness Newsletter HERE!*

So if you’ve been feeling like it’s too late to start on your summer fitness plan (it’s not), or  you have a friend who has been putting off a fitness routine for one reason or another, this is the perfect time to join Rondeau Group Fitness. Finish out your summer and head into fall with the strength, power, and confidence you’ve been looking for. And join a fantastic          group of ladies as icing on the cake! (Men welcome too, of course!)

Please share this with anyone you think might be interested, and join us soon if you’re interested yourself! Drop ins are welcome, or sign up for specific classes here. See you soon!

Fitness Lately: New Balance NBGNO and Turnstyle Rave The Roof

It is August? Whaaaaaaaaaat? I know I sound like a broken record every year, but the summer seems go by quicker and quicker with each year that passes.

I think this year it had something to do with the unexpected move that took over a good portion of June and July, but oh well. Here we are!

There is so much going on in the fitness world right now, and it’s pretty awesome. There are group workouts popping up all over the place, pop-up studios, and some of my favorite studios opening new locations. It really is impossible to stay on top of it all, but the good news is that it gives people so many options, so many opportunities to find the right fitness fit for them!

Gone are the days when all we had to choose from were Planet Fitness and Gold’s Gym, now you can probably find anything you want that relates to fitness.

And along these lines, recently, I’ve been to some amazing workouts that I just have to tell you guys about. A couple of weeks ago, I went to yet another New Balance Girls Night Out (NBGNO) event. They are simply the best, and this was no exception — in fact, this was one of my favorites that I’ve been to!

NBGNO_Surf

With a couple of my favorite blog ladies, Athena and Sherri

This event was all about trying new things, and boy did that end up being true. Each NBGNO event has a 3.6 mile fun run around the city, as well as an alternate workout that changes each month. This month, the alternate workout was a Surfset workout with Stefanie Lograsso, and boy was it tough! Tougher than I expected, that’s for sure.

NBGNO_Surf4

If you haven’t heard of it (I hadn’t), Surfset is a workout you do on actual surfboards that are basically attached to something like Bosu Balls, meaning that you are wobbling and stabilizing the entire time you are on that board. With all of the lunges, planks, push ups, and even jumps (!) that Stefanie had us doing, I was a sweaty mess by the end, but I had a blast.

NBGNO_Surf5

The rest of that evening was just as fun as always, catching up with some real life friends, and some of my favorite Boston Blogger ladies. I love spending time with so many inspirational women at these events, as each one of them motivates me to work even harder in my own life and fitness endeavors.

NBGNO_Surf2

The host of this particular NBGNO was Sherri from Fun Fit Flavor, who is always charming, funny, and down to earth. She did a wonderful job hosting and I can’t wait to see her at the next event! As the host, Sherri gave a brief talk to the crowd about what trying new things has meant to her. Her story was awesome, detailing a pretty bad injury that lead her to trying things other than running, and now because of that “set back”, she’s doing more fitness wise than ever before. Pretty inspiring, I’d say!

NBGNO_Surf3

Sherri doing her hosting gig… I was OBSESSED with her outfit. How cute is this NB combo?? 

These events are always a blast, so I highly recommending trying one out if you haven’t in the past, or coming back if you’ve been away from the NBGNO scene for a while. I hope to see you at the next one!

Rave The Roof 

The other amazing workout that I attended, actually the night after NBGNO, was put on by my very favorite indoor cycling studio, although a spin bike was nowhere to be found! This was Rave The Roof, an outdoor, roof top bootcamp put on by the team at Turnstyle Cycle.

(I have to apologize for my lack of quality photos for this event… it just didn’t happen!)

Turnstyle just happens to have two of my very favorite instructors in Boston, Laura and Caroline. They are both incredibly energetic, strong, powerful women, and they know how to kick your booty in a workout while making you feel empowered at the same time! I honestly feel lucky to know them and to be able to train with them from time to time — they are both just amazing.

Turnstyle1

Caroline showing us some upcoming tricep work! 

Turnstyle2

Laura demonstrating at the legs station.

The workout was the kickoff to Turnstyle’s new studio at Ink Block, a trendy new area of the South End here in Boston. Lucky for me, this is much closer to work than their studio in Kendall Sq, so I’ll be able to hit up Laura’s and Caroline’s classes more often now! (#winning).

The theme for this bootcamp was neon, so the outfits were outrageous, and there were many tubes of neon body/face paint floating around the place.

The workout was a station-style bootcamp on the roof deck/pool deck, and I must say, the view was awesome as the sun set, it was so nice to be gazing at the pink clouds in between sets rather than a gym ceiling! The workout was high energy, and each of the Turnstyle instructors that were there put us through some grueling stations. I had so much fun, and as I said am SO excited for Turnstyle to open up the new indoor cycling in this location!

Turnstyle3

Check out this view for the workout.. can’t beat it! And that up there is a pool deck… yep, it’s a roof deck AND a pool deck workout. BOOM. 

For now, definitely check out their schedule to get your booty to one of these amazing roof deck bootcamp sessions — you won’t be disappointed, trust me.

Readers: What awesome workouts have you done lately? Have you noticed the insane amount of groups/studios that are opening up in the Boston area? Were you at either of these events with me?

**All NB pics in this post are courtesy of New Balance. <<< Click on the link to see the rest of the photos from the event!

Let’s Reevaluate

It’s the middle of July, the middle of the summer, and we’re smack dab in the middle of the year. Because of this, it’s the perfect time to take a step back and reevaluate where you’re at in terms of goals that you may have set for yourself at the beginning of the year, whether they were hard and specific goals, or just thoughts you may have had floating around  in your head.

I actually didn’t set any “resolutions” this year, or for the past few years for that matter. What I tend to do each year is take a little while to think about where I’ve been, where I’m at, and what I want to accomplish in the next several months. Sometimes I stick to these goals and make them happen, other times I realize at some point down the line that it’s not exactly what I want to be doing.

For instance, several months ago I set a goal, or an intention, that I wanted to at least entertain the idea of training for and entering a power lifting competition. Throughout this year, however, my fitness goals have shifted slightly, and I’ve taken on a few new activities into my repertoire. I have been spinning and running a lot more, in addition to strength training. This is great and has been making me very happy, but what it doesn’t do is make a good power lifter. I’m not at maximal strength right now, I’ll be the first to admit it, as I’ve realized that I’m just not interested right now in focusing my training on just one aspect.

This is also the perfect time to think about the goals that I am in the middle of pursuing, and reevaluating whether or not I’m doing as much as I want to be/should be doing. Now, this is a very subjective practice, so it’s important to understand that it’s not up to anyone else to let you know whether you’re doing enough. You have to decide what your priorities are, what you are willing to do to achieve the goals you have set, and if it is in fact something you wish to keep pursuing.

Take, for example, Rondeau Group Fitness. Starting this fitness group was one of my main goals this year, and here we are, in the 6th week of bootcamp already! Yes, I started the classes, and yes, I’ve continued to work on it throughout the summer, but is it enough? Am I doing enough to progress this goal even further? To be honest, I know I need to be doing more, and there are a lot of things on my agenda, but I am truly, honestly proud of what I’ve accomplished so far.

RGF

I’ll tell you one goal where I’m not quite up to where I want to be– and that is on this blog. I have not been writing nearly as much as I had hoped to this summer, and I’m not sure if that means that I’m busy having a wonderful life outside of the blog or if I’m just not putting enough energy into it? Maybe it’s a little combination of both, but maybe that’s not such a bad thing. I think that blogs are kind of like that in nature, unless it’s your full time job, they have a natural ebb and flow — well, this one does any way. But just because I haven’t been writing as much as I intended to, does that mean that I’ve failed my goals? Honestly, I don’t think so. There have been some other pretty incredible things taking up my time and my brain space, so I’m not going to stress too much about it.

Looking back over the last few months, and forward to the next several months, I must say that I think I’m in a pretty good spot even though I haven’t done everything I wanted to at this point. Goals change, priorities change, and life throws curveballs sometimes. The most important thing is just adapting and staying true to your long term vision of yourself, even if there are a few hiccups along the way.

Readers: Did you set any goals at the beginning of this year? Which of your goals have you accomplished and which are you still striving towards? Are there any that you’ve realized are not quite right for you?

Give Yourself Some Credit

As many of you know, I run a small outdoor group-fitness class a couple of mornings per week here in Boston (If you’re local, come join us! Click HERE for more info). This is my first summer doing this, and I must say that I absolutely love it. I can’t think of anything else besides November Project that has ever had me excited to get up at 5:15 am on a regular basis, but this has done it. I’m so happy I decided to go ahead and pursue this thing that I’ve been thinking about and talking about for so long — and I’m glad it’s working out so well! My post today is inspired by my class, but not in the way that you might think. You see, today’s post is not necessarily inspired by the kick ass women who show up on Tuesday and Thursday mornings ready to sweat with me (and they are all truly kick-ass women, trust me!). No, today’s post is inspired by a few words that almost all of them, without fail, have said to me when they show up on their first day:

“I’m really out of shape” … or some form of this phase.

It’s as if they think that they’re being judged before they’ve started, and they have to preemptively let me know not to expect too much from them.

But you know what? I do expect a lot from them. I expect them to try, I expect them to be positive, and I expect them to push through whatever it is they’re dealing with that day to treat their body’s with the love and respect it deserves. Even if it’s only 45 minutes out of their day, that is their time. And I know for some it is their only time in the day, as many are mothers of young children, some with extremely demanding careers.

I expect them to do their very best at whatever it is I’m asking them to do, even if they don’t do it perfectly. I expect them to treat themselves with respect, acknowledging that they chose to get up and be there at 6:30 am, and that shows some true motivation. I expect them to love the place that they are in with their body, and to know that we work out to help ourselves, not to beat ourselves up.

 What do I not expect? I don’t expect people to come and breeze through the workouts, because what’s the point in that? I don’t expect everyone to do everything with a smile on their face, I just want them to smile when it’s over, knowing that they just did something good for themselves.

The thing is though, I think that as women, we do this to ourselves a lot. At work we might say “This might be a dumb idea but…”, or “You probably already thought of this but…”. When this happens in the in the office, preemptively striking down your own ideas decreases the efficacy of whatever your following statement is, and I’d wager that it also tends to decrease your belief in your own ideas. So wouldn’t the same hold true for your workouts?

I’m a firm believer that attitude is half the battle when it comes to challenging workouts. When you show up and the first words out of your mouth are about how out of shape you are, you’re already digging yourself a little hole that you have to climb back out of before you even begin your warm up. The truth is, I don’t care how in shape or out of shape someone is before coming to my class, because that does not matter in that moment. What does matter is that they are there, that they got themselves out of bed before 6 am to be there, and that they have made the commitment to do something good for themselves that day. Those are the things that matter, not how quickly they can run a mile.

 So instead of “I’m in really bad shape”, next time someone new shows up, I would love to hear them say “I haven’t been doing as much as I would like, but I’m really proud of myself that I made it here this morning”. Because I am proud of them, every single day that they show up. I’m proud of them whether they can do 1 push up or 25 push ups. I’m proud of them whether they can finish 8 rounds of our circuit or only 2. I’m proud of them for taking some time for themselves, working as hard as they can and striving each class to do what’s best for their bodies on that particular day.

And when it comes down to it, life is not about being the most “in shape”. We don’t get gold stars or points on a leader board in real life for being the fastest or the strongest. But when we consciously make strides to take care of our bodies and to nurture our souls with positivity and encouragement, instead of tearing ourselves down with doubt, that is when we win. In shape or not, what matters is this moment and what you’re doing to make your future better.