Monday, October 31, 2011

Awesome Spinning Song!

Team - Here is another awesome song to add to your Spinning Playlists.  How many times have I said this line? I love fun music with good beats! It just makes life more fun.  This Rihanna song gets everyone moving and heart rates up.

I usually do not have songs with easy/familiar lyrics in my Cycling classes because it can take away from the workout.  I can tell people are thinking about the meaning of the song, their ex, or something else instead of working hard to overcome the resistance. With that said, this song is an exception. It's the perfect song for jumps on the bike.

Here's the best part: if you don't teach Spinning, add it to your workout mix. It's that good!

Check it out here

Although it's not The Best Cycling Song, it's still great.  Do you like it too? Comment and tell me - I personally love it!

Friday, October 28, 2011

How to Roast Pumpkin Seeds

Team - This is roasting pumpkin seeds made easy! I apologize this week has had a limited amount of posts, but my life has been extremely busy. Bad or good, I still find the time to exercise.  A big thanks to Tara, Vicky, and Alyson for giving me some motivation on my Facebook Page. I appreciate your feedback!

Let me begin by saying Happy Halloween. Halloween is the start to a wonderful season.  October starts colder weather, beautiful leaves changing, and the smell of cinnamon and nutmeg all throughout the house.

Monday, October 24, 2011

10 Minutes Arms and Abs

Team - Finally! I am so sorry - it took this video forever to load! I was always told, those who wait will be here ya go!

10 Minutes Arms and Abs - you'll only need a resistance band for this workout. If you don't have a band, try hand weights or some soup cans.

Enjoy and sorry for the delay!

Friday, October 21, 2011

Peanut Butter Banana Bread

Team - Happy Happy Happy Friday! I cannot say it enough.  I love the weekend!

Picture this:  You get home from a busy workday, fix dinner, eat it up and sit down to catch up on some television. After a few hours your stomach starts talking. You realize that you're still hungry.  You don't have leftovers and you don't feel like cooking again. 

Solution: I have it! Peanut Butter Banana Bread - It only takes a few ingredients and the peanut butter is extra filling and the perfect snack.

1.  Grab your ingredients:
  • Bread
  • Peanut Butter
  • Banana
  • Honey

2.  Slice up the bananas and toast the bread.

3.  Smear the peanut butter on the bread and place the bananas on top of the toast

4.  Drizzle honey on top and enjoy!

Thursday, October 20, 2011

The Best Fitness Resources

Hi Team - There are health and fitness resources everywhere.  Online, in paper, videos and even blogs, smirk.  The question I get asked a lot is, "Where are the best fitness resources?" I have a few "Go-To" places when I need some new ideas for my workouts or group classes.

Here are my top fitness resources:

Tuesday, October 18, 2011

My Blog - Jonathon's Fitness

Team - It's been four months since my first post on Jonathon's Fitness. Today's post will be #102.  My blog has also evolved since that first post.  Jonathon's Fitness was initially started for Group Fitness Instructors.  I was only going to post Group Fitness ideas, combinations, playlists and patterns on here for the world to see.   Then I thought about all of the students that say, "I will be out of town the next two weeks, I wish I could take you with me." Which ultimately motivated me to post my weekly workouts. And recently I've wanted to share how fitness impacts my life...outside of the Group Fitness Room.

Wow! That's a lot of content for me to post, so now Jonathon's Fitness is for:

  1. My Group Fitness Instructors - check out my 32 count combos
  2. My friends at home that use my 10 Minute Workouts
  3. Active people that need some help on healthy meals or snacks
  4. People who know how to work out, but need a little motivation
  5. Didn't see what you want, email me and tell me!

My passion for fitness is out of this world! I absolutely love exercising and I want my blog to appeal to everyone that stumbles onto it.

Many of you will probably notice, but I will be changing my blog schedule.  I will be posting 3-4x a week now, taking out a weekday and prepping more for your weekend workout.

Now it's your turn:

Why do you come to my site? Is it ideas for home, class, the recipes or all of the above? Comment and let me know.  To stay up to date on everything make sure to "like" my facebook, Jonathon's Fitness.

Monday, October 17, 2011

The Best Indoor Cycling Song

Hi Team - Happy Monday! I just got in from an awesome workout at my local park.  Play sets aren't just for children. They make for an awesome workout too!

Mondays for me mean my indoor cycling class, but my class was cancelled this week due to Fall Break and Northern Kentucky University. I have to keep asking myself, "Is this a good or bad thing?" A break is always nice.

No playlist post tonight, but I will share with you my all time favorite song to use in a Cycling class.

This song is special to me for a couple reasons.  I would use my Fitness Director's music when I first started teaching indoor cycling classes.  Believe it or not, those were the days without iPods.  I would walk into our cycling room at Eastern Kentucky University, put in her CD, grab the profile (she would always detail out the ride to each CD, similar to my Indoor Cycling Posts) and we would start pedaling.  She had everything written out for us and, to this day, I think of her every time I hear this song.

This song has it all: great tempo, aggressive chords and an energetic rhythm. My participants always love it because it's easier to follow, you'll have no question when you should start those sprints.

The Best Indoor Cycling Song is "Jessie's Girl" by Rick Springfield.  Check it out

Your first :10 sprint starts at :35 - you cannot miss it!

What'd you think? Comment and tell me! If you have a favorite, comment and let me know that as well.  Would love to hear from you.

Remember, it's a journey...take one step at a time to reach your fitness goals.

Sunday, October 16, 2011

10 Minute, Mix and Match, Workout!

Team - Hope you had a wonderful weekend. Try this at home workout by switching it up and making it your own!  It's simple, just pick your exercises for the upper, lower and core. I've even provided examples of exercises I would include on this workout.

Print your Mix and Match workout here

Friday, October 14, 2011

Healthy Halloween Treats

Team - Try this Healthy Halloween treat this year for your kids or a Halloween Party with your friends or family.  It's simple and actually looks really cool!

Thursday, October 13, 2011

An Apple a Day Keeps The Doctor Away

Hi Team - An apple a day keeps the doctor away! I do not want to see a doctor anytime soon.  I'm both mentally and physically tired.  Just taught my 8th class of the week and it's not over yet; Two more on Saturday.  It feels very good to sit down on my couch.  Sometimes nothing is better than home sweet home.

I've posted before about the importance of rest and tonight I'm going to take my own advice and go to be extra early.  Bed is not going to come before my Apple Smoothie.  It has to be true, an apple a day has to keep the doctor away.  Apples are high in vitamin C, help you with your daily serving of fruit, low in calories and eating an apple stimulates our gums which help with tooth decay.

Try this Apple Smoothie:

One Honey Crisp Apple
1/2 Cup of Orange Juice
1/2 Cup of Ice
Handful or Raspberries or Strawberries

Ta Da! Within minutes you'll have an irresistible smoothie.  I'm going to finish my smoothie and head to bed.  Goodnight and get excited for tomorrow's recipe!

Remember, it's a day by day journey; take one step at a time to reach your goals.

Tuesday, October 11, 2011

5 minute Brazilian Butt Workout

Team - Kickboxing was great tonight! How was your day? Hopefully you had great weather and had a chance to exercise outside. Exercising outside is very exhilarating!

Tonight in class I decided to focus on the butt! It's fun to throw in a couple hip flexer exercises in a group fitness class because we hardly ever work just our hip flexers.

Try this at home! It's a 5 minute Brazilian Butt workout:

Monday, October 10, 2011

Reggae Spinning Playlist

Team - Bob Marley said it best, "One good thing about music, when it hits - you feel no pain."  That's the truth and hopefully tonight's class won't feel any pain.  This playlist has about 20 minutes of seated or standing climbs.  It's a good one, I promise!

This playlist was inspired by the recent heatwave we've had in Cincinnati.  It has been amazing.  My friends and I were able to get outside this weekend and enjoy it as well.  I feel like I'm in Jamaica, mon! Here is today's forecast for Jamaica and Cincinnati:

Have fun with this playlist.  Also, if you're at home and need some nice, chill and positive songs on your iPod, check out the below playlist:

Remember it's a journey; take one step at a time to reach your goals.

Sunday, October 9, 2011

Printable Workout Routine

Team - Trying to mix up your weekend workout today.  A lot of us have iPhones or PDAs that will let us view YouTube anytime, any place.  And some of us still have old school phones with only text messaging.  Today's printable workout will challenge you and help you keep track of your progress over 5 weeks.

Click the image or PDF link below, print it out and stick it in your gym bag or use it at home!
or click here for the original PDF

Details for each exercise are as follows:
1.  Prison Squat: Finger tips behind the head, not laced, all of the weight on the heels of your feet.

Starting Position:

Squat down and then return to starting position:

2.  Push ups - feel free to modify this excercise by lowering the knees.

Starting position: hands directly below the shoulders

Elbows out to the side or toward the heels (close to the body) and return to starting position

3.  Lunge - step forward with the front knee over the ankle and switch legs

Push off the front foot and back to a standing position and switch legs

4.  Tabletop dips

Starting position:  hands directly below shoulders, fingers pointing toward your toes and feet on the ground.

Push the elbows back - working the triceps - and push back up to the starting position

5.  My favorite! Reverse planks to V-sit

Starting Position:  Fingers point toward toes, hands to your sides and legs are straight out in front.

Push up to a reverse plank

Bottom to the ground and bring both legs up to a V-sit

Return to reverse plank and repeat

These same 5 exercises will be repeated for a total of 10 exercises and 10 full minutes. 

10 minutes! That's it! Set the timer and go to town.  Don't cheat and put on your favorite music.

Friday, October 7, 2011

High Protein Salad

Hi Team - Happy Friday! I hope all of you had a healthy week.

Today's recipe is a healthy, easy to make, high protein salad.  This salad is complete in minutes, but don't be's delicious.

Thursday, October 6, 2011

My Group Fitness Experience

How I got Started:  Teaching group fitness classes came to me by a complete mistake.  I was attending Eastern Kentucky University for Undergrad and I needed one more elective class that was easy.  That easy class was "Introduction to Group Fitness." I cheered in college, so I had coordination.  We practiced a lot too, so I knew I could keep hold my own in the class.  It was two times a week for an hour and it fit my schedule.  Sign me up!

Walking in the first day was intimidating.  The room was filled with 15 girls...and there I stood.  The instructor was even female. She introduced herself and said, "let's warm up." She made the class super cool, interesting, dynamic and fun.  I kept up in class, undersood how she was building the class and then realized she was getting paid for doing this.  What! Getting paid to work out? This was right up my alley. I was instantly hooked.

Half way into the semester, the instructor plugged her GFIT (Group Fitness Instructor Training) workshop at the Campus Rec Center.  She also happened to be the Fitness Director on campus.  I attended the training and realized it wasn't as easy as showing up to a class 5 minutes prior, memorizing exercises and wearing a microphone. I kept thinking during the weekend training, "They really put that much preparation into every class?" Now I know the answer, we do!

I "Team Taught" for about 4-6 months before I got my own classes.  Getting a class with "Jonathon" as the instructor on the schedule was honestly a great feeling! All of these people are coming to MY class.  The class was "butts and guts." Some days were worse than others, but it's always a learning process.

Some of the biggest surprises of teaching group fitness classes:

  • Why did he/she walk out of my class? At first it hurt my feelings because I thought I did something wrong.  I did nothing wrong, it could've been their schedule or maybe they were not feeling well.
  • That routine worked at home, why is it not working now? Twelve people are looking at you, you might've mixed up a jab for two knees and the combination did not work out - AH! Always have a back up.  Over the years I incorporate the same combinations or moves somewhere in every class.  It's a break for my mind, keeps them working and helps me think ahead if something did not work the first time.
  • I am out of breath, how can I talk too! It took time for my body to adapt to teaching.  Taking a class and teaching a class is different.  You'll quickly learn how to get a few breaths in here and there. Talking raises your heart rate and don't forget you have to think ahead too.  Sometimes at night I am both mentally and physically exhausted.  Stick with it and it gets easier.  I promise!
  • I'm getting regulars! The best feeling in the world is to see people on a regular basis and have them give you feedback on your class.
Why do I still teach?: I have a full time job at a media agency and work about 40+ hours a week.  Lately, I've been teaching around 11-15 fitness classes a week. That's a total of 55 hours of working. A very full schedule! I continue my fitness schedule for my regulars.  They mean the world to me! Tonight a student was leaving and said, "Your energy makes me work hard and I'm coming to all of your classes because I want to get in shape." I smiled (because she's in shape) and said, "I'll hold you to that statement."

People come and go, but if they come to class and continue to come to class and they build your strength and's like winning the lottery every single time.  I take pride in remembering names and fitness levels because I like to see my students work hard. I love to say, "that was hard for you two weeks ago and you killed it today!"

Proof:  Here's an oldie but a goodie - A picture after a Spin Class:

They all worked so hard before this picture (hence the smile on my face) and I see all of them on a regular basis.

I love my job and I love helping people reach their fitness goals.  This site is designed to help you achieve your fitness goals as well.  Follow me, message me, Join My Team (on the side) and remember it's a journey; take one step at a time to reach your goals.

Tuesday, October 4, 2011

Cardio Kickboxing Drills

Team - Don't let this post discourage you, you can do these same drills at home. You've probably seen a cardio kickboxing class and stopped in to join them, but if you haven't a cardio kickboxing class consists of many different things: jabs, cross, hook, uppercuts, front/back/side/roundhouse kicks and more. Cardio kickboxing is often a series of choreographed combinations, much like a dance routine, that sky rocket the heart rate and get your entire body moving.  I've even been in some classes where they'll use a punching bag to really help you release those frustrations.

Squat Kick Drill:
1.  Squat down - all the weight is in your heels just like you're sitting back into a chair
2.  Immediately stand up and bring the one knee up and extend the leg out in front and push through the heel of your foot.
3.  Sit back down into your squat
4.  Stand up and bring the opposite knee up and extend the leg out in front and push through the heel of your foot.

Continue this drill for 2 minutes

Lunge Kick Drill:
1.  Start in a Lunge - left leg back - front knee over the ankle

2.  Lunge by dropping the left knee down
3.  Bring the left knee up and extend the leg out in front and push through the heel of your foot for a front kick.
4.  Lunge the same knee, left leg, back down into your squat and repeat the kick

Do the left side for 1 minute and switch

Cardio Kick Punching Series:

15 seconds - Fast Jabs forward to each corner of the room keeping your waist to your ankles stabilized 
15 seconds - Jumping Jacks
15 seconds - Fast Hooks keeping your waist to your ankles stabilized
15 seconds - Jumping Jacks
15 seconds - Fast Uppercuts keeping your waist to your ankles stabilized
15 seconds - Jumping Jacks

Repeat 2x for a total of 3 minutes

Putting all of this together you'll have a 6-7 minute routine for your home or class.

And if you missed it, your last Weekend Workout was Cardio Kickboxing.  Check it out:

The sun is fading fast and so am I - enjoy the last few warm days in your city and leave me a comment. I would love to hear from you

Monday, October 3, 2011

Chill Out Music

Team - I am the first to admit - I work hard, but I chill out a lot too.  I teach or workout at least 10 classes/hours a week and nothing feels better than stretching at home with some good music. There is something about being home where you feel comfortable, safe, secure and relaxed.

This week is another switch up from the other "Spinning Playlist" Monday post.  I'm beyond exhausted tonight after two classes and I want to share with you how I cool down.

What you'll need:

  • A mat
  • Bottle of water
  • My Chill Out Playlist

This playlist is 22 minutes and between every song I take a few sips of water.

The best cool down song is "Dreams On Fire" from Slumdog Millionaire. Take this last song or a few minutes and lay supine (on the spine).  Relax, take deep breathes in through the nose and out through the mouth.

It's a journey; it's about taking one step at a time to reach your goals


Sunday, October 2, 2011

10 Minute Kickboxing Workout

Team - Your weekend workout is here. I cannot get enough Cardio Kickboxing in my life! This workout has lots of cardio and toning.  And here's the best part, no equipment necessary.

Clear some space in the living room or spare bedroom, expand the video and kick it out!

What should I do next week? Comment and let me know.
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