I've Moved!!!!!!!

Check out my site! Jonathon's Fitness

Make sure you bookmark http://jonathonsfitness.com

Thanks!

10k Playlist - I'm doing it!

Team - Tomorrow I can check the 10k Turkey Trot in Cincinnati, Ohio off my fitness to-do list. Was it a last minute decision? Not really, but I will be doing it by myself tomorrow at 9am. I will not be taking any pictures because I do not want to carry my camera the entire race, but it will look something like this:

But...I'll be at the back of the bunch.  It's going to be a huge crowd tomorrow morning at Paul Brown stadium. Lots of iPods and running pants.  I'm #14650!

Here is my playlist for tomorrow's race.  My favorite song right now is "We Found Love" and that SHOULD be my halfway point in the race.  It's a simple way to pace myself. This playlist is 55 minutes, so I will run a 9-10 minute mile.  I like to run at a slow steady pace because Cincinnati is a city with lots of hills.

It's fun and exciting, but most importantly I cannot wait to finish! Wish you all were here to join me. Happy Thanksgiving and give me some support by writing on Jonathon's Fitness Facebook wall.

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:

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.

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.

Making a Substitution

Team - Sometimes you have to change the pace of life and make a substitution. I am the first one to admit, I do not like when my schedule changes.  Keeping my life on a schedule makes me happy.  I like to wake up at the same time, go to bed the same time, teach the same number of classes and have the same diet. (my grocery store is always the same too!)

Instructors:  Recently, I've had the chance to sub a Cardio Kickboxing class for a friend. It is challenging to find the time before class to choregraphy a group of combinations, but this substitution job has ignited a flame again!  Cardio Kickboxing is an amazing workout.  Each week that class catches on faster, my combos get quicker, I get a heck of a workout and the moves just flow from one to the next with ease. It's such an amazing feeling when the entire class is doing the entire routine without any trouble.

I cannot wait to incorporate some of this inspiration in some of my other classes. Here is a 10 minute workout featuring Cardio Kickboxing:

Home Exercisers:  Try the workout above!  I recently had a hallway discussion with a co-worker about her morning workouts and diet. By default, I am the go-to person at work for anything diet and exercise related because I will always be as excited as the person giving me the health and fitness updates.  She explained to me that she made a substitution and it has helped her move in the right direction to achieve her goal weight.   

Her substitution was a V8 Fruit Fusion instead of her regular morning Coke. Within three weeks of her substitution, she was seeing a difference. Here is a quick breakdown of the differences: 

The above scenario shows the subsitutition. She is substituting her daily diet could (12 oz) for about the same of amount of V8 Fruit VFusion. Here's what she's not consuming:

• Calories: 52/day, 364/week, 1456/month, 17,472/year
• Sugar:  21.2/day, 148.4/week, 593/month, 7,132/year

Just from not drinking a can of coke a morning! And with a little math, I realized that drinking a can of coke is equivalent to consuming 15 pounds of sugar a year.

I am not a registered dietition, but a simple subsitution can make a huge impact on your life and health!  Maybe it's not the coke, but maybe it's the stairs or that extra glass of wine.

I challenge you to find ways to substitute something to be healthier.  Substitute a phone call with a friend with a walk down the street or treat yourself only on the weekend with that sweet tea from McDonalds instead of everyday after work.

Here's your challenge; set goals and achieve them! Now, tell me, what is one substitution you will make to become healthier?

My Life This Week

Team - What a crazy fitness week! I hope everyone is living life to the fullest. Teaching fitness classes is a fun and exciting career.  I enjoy encouraging groups to reach their fitness goals and communicating with groups of people on a daily basis. And something new happens almost every single time I teach a class.  My week was as follows:

• Monday:  Spin and Abs (1.5 hours)
• Tuesday: Kickboxing, Abs, Yoga (2.5 hours)
• Wednesday: Bootcamp (1 hour)
• Thursday: Triple threat (cardio, toning, abs), abs and Spin (2.5 hours)

Can you believe I have two more classes on Saturday morning and your weekend workout? Me either!

Tonights triple threat class was structured a lot like your Weekend Workout with Gliders a couple weeks ago - I will be feeling that in the morning! 

A few thoughts were being thrown around in my head on my way home from my classes tonight: dinner, tomorrow's recipe post (that will be amazing) and my after dinner snack.  Smart snacking is the key to staying healthy, especially if you're active.  

Between classes, my daytime job, friends, family and my social life, sometimes it feels like there is no time to sit down and eat healthy.  And when I am ready to eat, usually I want to reach for something quick and easy.  Think about this the next time you're snacking or looking for something quick and easy, with a half of cup of this snack, you'll get 11g out of your 46g-63g of proteins.  Here is a power snack to never forget about: Edamame

This bean is from China and has been an Asian favorite for centuries.  Japen first developed this vegetable-type soybean in the 13th century cooking and serving them in the pod.  And somehow it has found it's way to Cincinnati, OH in 2011.  Here are a few quick facts on why you should try this snack:

1. $1.49 for a large pack and it tastes just like a restaurant
2. A natural source of antioxidants - help prevent negative effects of free radicals in your body
3. Also contain isoflavones - may help reduce prostate and breast cancer, high blood pressure and diminish the risk of heart attacks (just to name a few)
4. Is about 36% protein
5. A natural source of Vitamin E - also contains Vitamins A and B
6. Edamame also possess anti-inflammatory agents and can help problems with arthritis or other inflammatory conditions

Sprinkle a little sea salt on top - follow the directions and enjoy - a great snack to catch up on the DVR with!

Source: The Health Benefits of Edamame

Group Fitness Class Etiquette

Team - Here are your dos and don'ts for your first group fitness class.  I have been teaching fitness classes for over 7 years and believe me when I say, "I've seen it all!"  I've seen the smiles, the frowns and the talkative participants.

Being courteous and respectful to the instructor and other participants help you achieve the best possible experience in your group fitness class.

A picture of our group fitness staff at Eastern Kentucky University

What should you do?

Do - come prepared for class.  This means bringing a water bottle (if you don't want to leave class during your water break) and wear the appropriate attire.  Athletic shoes, top and shorts need to be appropriate for all fitness classes.

Do - be on time, which means be early!  If your class starts at 6:00 pm, please plan on arriving to the gym by 5:40 pm.  This gives you enough time to check in, put your stuff away and set up for class.  Setting up for class is crucial!  Setting up may involve adjusting the height of your bike, grabbing a bench and risers for a step class or asking other specific questions.

Do - talk to your instructor.  We're normal people, we promise! Say "hi" and let us know if you have any injuries we should consider.  Make sure the class format is right for you and your body.  If you've had a double knee replacement and you have strained your lower back, Spinning is probably not the right class for you.  Please do not get discouraged, most gyms will have another class on the schedule for you.

Do - be attentive in class.  The instructor will give you multiple modifications for each exercise.  For example, if you miss the modifications for a Plank, you could strain your back.  Don't talk, just listen and enjoy the class.

Do - give the instructor feedback.  As mentioned earlier, we're humans and we make mistakes too.  Let us know that the class was fun, but you would've liked have seen more kicks in kickboxing. We love feedback!

Do - the warmup.  Warming up prior to class is the most important part to a class.  Gradually warming up our muscles with dynamic exercises will help you not reduce the risk of injury.

What should you not do?

Don't - be late to class.  Everyone else made it on time, please try to do the same.  Be especially early for Mind and Body classes.  Silence is golden in a Yoga class.

Don't - just stop cause it's too hard. Modifications are given to you throughout class.  If class gets too hard, think about gradually bringing your HR back down by marching in place.  If you just stop, you might drop!

Don't - use a cell phone in class. Also, if you hear your ringer, politely step over and turn it to silent.  It will be much better than your roommate calling you ten more times to tell you that she forgot to DVR Jersey Shore.

Don't - forget to stay hydrated. Bring water or carefully step out to a water fountain if you need a drink.

Don't - leave early. The cool down is just as important as the warm up. And usually the best part of class.  At the end of the class you'll feel accomplished and ready to conquer the world or the next group fitness class.

Do you agree with list?  Please comment and let me know if you would add anything, exclude anything or if you have general feedback for my list.  Views from the participant and instructor side are welcomed.

Enjoy class and work hard!

Happy Labor Day, but what is Labor Day?

Team - This is for you Bloggies, Happy Labor Day!  I love the Holidays! And I love Labor Day because it truly is a day of rest.  A lot of people just see it as a day off work, but what is Labor Day?

Labor day pays tribute to the men and women who work.  The United States and Canada have been celebrating Labor Day since 1894.  Thanks Mom, thanks Dad and thanks to all of you hard working people.

With that said, take the a few minutes today to stop and rest.  My favorite stretch is a child's pose. I pulled this still from my Ab Workout.

Thanks again for visiting my blog and tomorrow's combo will be a Boot Camp workout, so check back again tomorrow for those details.

Quick and Easy Ways to Stay Healthy

Team, Happy Thursday!  I'm doing everything I can to enjoy the last few weeks of summer.  It's still warm during the day, but the nights drop down to extra low temps and we all know what that means - fall is near.  With that said, I wanted to share with you a fun "My Life and Fitness" story.  Even if a situation can not be related to physical fitness, I will find a way to walk a few extra steps.  It's true, every little bit helps!

My childhood friend was having a celebration at a pub beside my daytime job, Empower MediaMarketing.  I stayed late at work to congratulate her but I quickly realized I needed a bite to eat. With numerous restaurants within 10 feet of my job, I decided to walk to a burger joint down the hill.  Unfortunately and fortunately, Cincinnati is a very hilly city and I work on a largest hill in the downtown area.

I accelerated my walking trip by doing a few walking exercises on my journey down the hill.  My walking exercises consisted of walking calve raises (staying on the toes or the ball of your foot), speed walking, side stepping and walking backward (only did this going up the hill). This also helped me burn a few more calories.

My total trip from start to finish was 1.2 miles and this mileage did not include elevation on the giant hill.  As I was placing my order (for a burger, *smile), I realized what made the trip a success.  I was able to enjoy a wonderful view of Cincinnati and Northern Kentucky.  The below picture was my exact view from the table.

I saved gas (by walking), burned extra calories (with the 1.2 mile trip) and the best part was enjoying the view of Cincinnati.  I encourage you to not cut corners with your help and try and find "that view."  Take the extra steps and see what you'll find.  You could find something much better than "the view." I said it once and I'll say it again, every little bit helps!

Here are some quick and easy ways to get healthy:

1. At halftime, walk around the field if your son or daughter is playing a soccer, baseball or football.
2. At the mall, park on the opposite side so you're forced to walk across the mall to your favorite store.
3. Don't sit at your desk and send emails all day, try to get up and talk to the person face to face (if you have a few minutes).
4. Take the stairs at least once a day.  Try to stay off anything mechanical (i.e. elevators, moving sidewalks, escalators)
5. Park in the back of the lot - don't complain, it'll only take an extra 40 seconds
6. Pick your favorite show and do a variety of exercises during the commercial break.
7. My favorite: Dance! Turn some music on while you're doing dishes and break it down!

 What other simple and easy things can we do to stay healthy?

Rest is Important and Usually Forgotten

Team - There are three important parts to your health: diet, exercise and rest.  Yes, rest and muscle recovery are very important.  Resting our bodies ultimately helps us become stronger.

Picure this - You make it to the gym and pick up a Stability Ball and a pair of heavier hand weights (20+ lbs) for squats on the stability ball.  Before you squat and curl, your primary muscles and other corresponding muscles are full of energy.  This energy is also know as glycogen.

You prep yourself and start performing the squats and bi curls.  As your muscles contract against the hand weights and your natural body weight, you create small tears in the muscle.  These tears regenerate in a resting period which result in muscle growth.  Muscles rest when the specific exercise in complete.

The November '95 study from "The Journal of Strength and Conditioning Research" said longer rest periods, such as 3 minutes, between sets resulted in greater strength gains more than a shorter, 30-second, rest.

Let your muscles rest!  And do not work the same muscles consecutive days.  This includes abs as well.  Resting the muscles and the body is key to reaching your fitness goals.

Here is a recent picture of myself taking a quick break at the park with some friends. Two things:  1.  Yes, I did let me heart rate come down before perform this stunt 2. I was a gymnast.

How do you rest? Do you get enough rest? What are some pointers on getting enough sleep at night.  One pointer I live by is not checking my phone when I fall asleep.  The emails and texts can wait, rest is important!

Source:  Importance Of Rest

Kangoo Review - I just ordered mine!

Team,

How can you combine strength training, some endurance, cardio, and flexibility in one exercise? 

Try Kangoo, I did and I loved it! I put them on at a fitness conference and I finally took the step to order my own pair.

Q:  What are Kangoo Jumps?

A:  Kangoo is a type of "rebound exercise." They look exactly like a a roller blade shoe, except with two half moon shaped springs underneath, instead of wheels. The spring on the bottom acts as a cushion to help take pressure off of your ankles, knees, hips and back during running or exercise.

Source: KangooJumps.com

Q:  Which pair should I get?

A:  KangooJumps.com informed me that I had 3 different options:

Model: XR series (the model I picked)
Spring: Standard IPS
Age: Adults and/or Teens
Weight:  At least 70 lbs
Cost: Starts at $229.00 USD

Model: The Pro series
Spring: Harder IPS.
Age: Adults
Weight: Heavy weight individuals and/or extreme athletes 
Cost: Starts at $299.00 USD

Model: The PowerShoe series
Spring:  Softer IPS
Age: Pre-teens and teens, weight range about
Weight:  40lbs to 120lbs
Cost:  Start at $179.00 USD

Coupon Code:  I used the official Kangoo Jump Promo Code afi9571
Savings: 7% - equals out to be free shipping

This is what they'll look like

 Why I am excited:

I absolutely love working out, exercising, sweating, pushing my body to new limits and helping others reach their goals. I will, however, be the first to admit...on occasion, it's hard to take that first step (usually off the couch) to exercise.  We're all fine once we make it to the gym or a class, but getting there is the hard part!

This is why I purchased a pair of Kangoo Jumps.  I want to mix up my workouts even more.  Each boot is 2.5lbs, so this will be perfect for running to the park and stoping for some bicycle crunchs, leg lifts and push ups with knees.

You'll hopefully be seeing some Kangoo videos soon.  I encourage you to find something new to mix up your workouts.  Don't worry about a big purchase! Don't forget small essentials like a jump rope, pilates block, foam roller, TRX suspension bands, heavier weights or resistance bands. 

Let me know what you got and some fun new exercises.

My Wednesday Motivator - Stay Active

Team - 
My motivation this week are my "healthy" friendships. A good friendship is stronger then any muscle in my body. They can break or tear, but when they repair, they become stronger than ever.

Here are a couple examples of fitness helping enrich my friendships:

Dana and I completed a 10k and had the best time! Couldn't run and talk about life during the race, but finishing the race with her and seeing that big smile was worth it.  We share a passion for exercising and this activity was the perfect thing for us. We can say when we get older, "remember that race." My heart lights up to know I can only share this memory with her.

With Dana at the finish line

Below is a picture from the Cinciditarod.  It’s named after the Alaskan Iditarod – 1,100-mile dog-sledding race – but instead of dogs, we used people, and instead of sleds, we had shopping carts. We started downtown at Fountain Square and continued a 10k scavenger hunt for a local food bank around Cincinnati. Team "Ghostbusters" finished 11th and it was awesome!

With Sara, Jenny, Jeff, and Megan

Visit Active.com and see what you and your friends can accomplish.  Active is an online community for people who want to participate in activities in and around your community. This doesn't mean just a race!  They host the world's largest directory of sports and recreational activities, facilities, venues and classes, which includes more than 66,000 races, leagues, tournaments, camps and other recreational listings in over 80 sports and 5,000 cities.


What do you have planned soon with your friends? Did you walk the dog with a neighbor last week? Do it again this week. Something big or small, share it!

Source: Active.com and Metromix.com

Wednesday Motivator 6.29 - What a workout!

This past weekend I had the privilege to attend the Cincinnati Zoo & Botanical Garden.  This local attraction is in my backyard and I had no idea how many awesome things were in store for me.

Attending the Zoo made me think of this simple motivator for the week.  Local outside activities are fun, exciting, and can be a workout.

Parking was scarce as we approached the Zoo. After searching for a few minutes, we came across a parking spot toward the rear of the lot. No worries! Walking from the back of the lot to the front gate was just the start of the fun filled day of exercise.  It didn't end there! Twenty minutes of walking quickly turned into three and a half hours. Stop for a second and imagine walking on the treadmill for a long period of time...now imagine it with your family at the Zoo...much better, huh? Time truly flies when you're having fun.

All in all, this outdoor workout had me active most of the afternoon while laughing and smiling. You can share this cheap exercise with your family, coworkers, and friends.  Try it! Or find another local outdoor activity where you get your friends and families involved in a fun way.

Wednesday Motivator

Team - if you walk by my desk at work, you cannot miss this Fitness Motivator. 

I religiously live by these small lessons because we are in control of our own health.

Fine Print: "It's a no-brainer that exercise has substantial benefits to your coronary health.  Why not sneak it in at every opportunity? Park on the far side of a parking lot, take the stairs, walk and talk with a friend instead of emailing, play with your kids at the park.  It all adds up to better health"