Friday Fitness Tip – Don’t Take Off Too Many Days In Between Workouts

This week’s Friday Fitness Tip is “Don’t Take Off Too Many Days In Between Workouts.”  It wasn’t until we started our fitness journey that we realized how true this actually is.  No matter how dedicated you are to fitness, it happens… you forego a workout day. Then another. You’re on a roll, so why not add one more skipped day. One more day won’t do anything, right?

There are a TON of reasons you skip. Maybe you’re tired, you’re sick, or maybe it’s just too damn cold outside! We all do it, but it is important to not let too many days go by in between workouts. Here are some reasons why:

  1. You are breaking your routine, which can make it hard to start up again.
  2. It takes time to get into shape, but not much time to fall out of shape. Without even realizing it, we lose muscle mass and gain body fat.
  3. Your mental health can suffer. This is huge for us. We realize on the days we skip our workout, we are grumpy, unmotivated, and tired.

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Tabata – Nex Level Fitness (Doylestown)

Name: Nex Level Fitness

Location: Doylestown, PA

Instructor: Amy – after taking her class, you can sign us up for any class that she teaches, regardless of what it is, that’s how much we liked her! She was amazing, personable, encouraging, and motivating.  We knew that she loved what she was doing, as she was so passionate about it. We could really only focus on ourselves, but it seemed as though she called people out by name when they needed a little push.  You could tell she had a great following.

Exercise Type: Tabata… ok, what the heck is Tabata!? This is exactly what we thought when we were invited to take the class. One of us was hitting up YouTube the night before class to see what we were in for! Let’s just say we took it easy on the wine after seeing some videos.  Pretty much, Tabata, is HIIT (high intensity interval training). There were 9 supersets, each one was 4 minutes total, and within each superset there was a set of cardio and strength training. We alternated sets (20 seconds on, 10 seconds off) and did each of them 4 times.  We liked that we alternated because it gave us a little break from the cardio set, not that the strength training was a break, by any stretch, but it allowed us to catch our breath. A few examples of the sets were mountain climbers – both on the floor and on the step deck/board, high knees, shuffle lunges, sit ups with weights (we used 7.5 lbs or 10 lbs), shuffling on the step deck/board from side to side, and planks on the step deck/board. As we reflected on the class, we couldn’t believe how quickly the time passed.  We love exercising, but being in a class that drags is no fun, and this was the opposite. At one point, Amy said, “You guys are almost done!” We looked up and we only had 15 minutes left. We couldn’t believe it! Also, in the 45 minute class, we burned close to 500 calories! We call that getting the most bang for your buck!

Place: Fitness center

Day of the Week: Saturday

Time: 8:00-8:45 AM – this time of day is PERFECT for moms. We were able to successfully escape the house before the kids were awake, and we made it back in time to spend the day as a family. We also picked up a little treat for our families from Playa Bowls, which was recommended to us, before leaving Nex Level.

Price: First week of classes are FREE; Variety of packages and memberships available; Drop in $20

What to Wear: T-shirt/tank top; leggings/shorts; sneakers

What to Bring: Water… bring a lot of it, you will need it!

What is Provided: weights; step deck/board

Level of Experience: All levels seen throughout the class

Gender Majority: mainly women, but there were a few men

Age Group: Various; a mix of ages seen in class. We are in our early 30’s and would say we were on the younger side.

Welcoming: OMG YES! Amy was waiting for us to arrive, had our stations all set up for us, and gave us a quick overview of the class. She also mentioned us and our blog a few times before/after the class, which is great for getting our names out there!

Cleanliness: Yes!

Unique Features: Honestly, the class itself was unique! It was a killer workout, and we are still feeling the effects days later (in a good way).  “Sore today, strong tomorrow.” This remains true. Amy told us that it is only recommended to take a Tabata class 2 times a week because of how intense it is, and now we know why! The best part of the class is that you could go as hard as you wanted, as long as you kept moving. The music was so upbeat and it was easy to keep moving along to the beat of the music.

Thank you so much for having us! We had a great workout and had SO much fun doing it. We can’t wait to come back! If you haven’t checked out Nex Level – Doylestown  you should! There are so many classes offered, you will be guaranteed to find one you like.  This was our first time at the Doylestown location, and we loved it just as much as the Chalfont location (see Chalfont posts here and here).

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Spinach Turkey Meatballs

Usually once a week we have a pasta night. It is mainly due to being easy to make, and to be honest, we love pasta! Our normal pasta night consists of penne/ziti/whatever is in our cabinet, marinara sauce, and frozen turkey meatballs.  I thought to myself, how hard is it to make meatballs? Well, the answer is… not hard at all! There are so few ingredients, and even fewer steps to make them. My husband doubted my ability to make meatballs because I never had done so before, but he couldn’t stop raving about them! Give them a try. Enjoy!

Meghan

Spinach Turkey Meatballs

Ingredients

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

    1 egg, beaten

      1 cup soft bread crumbs

        2 tablespoons grated onion

          1 teaspoon seasoned salt

            1 pound ground turkey

              Instructions

              In a bowl, combine spinach, egg, bread crumbs, onion and seasoned salt. Add turkey and mix well.

                Shape into 2-in. balls.

                  Place meatballs in a greased baking pan/sheet.

                    Bake, uncovered, at 400°F for 20 minutes or until the meat is no longer pink.

                      It Happened Again… Couples Barre Class

                      Yep… so it happened again. I was lured to another couples barre class by the promises of beer and appetizers. I am so weak. How can I seriously jump at $5 beers and nachos knowing that it will come with days of soreness and probably embarrassment? In all honesty, it wasn’t completely my fault.

                      Let’s start at the beginning. It was a pretty typical night with my wife and I sitting on the couch, scarfing down some dinner and watching mindless TV. Out of the corner of my eye I see her lips moving and hear some mumbling, but I’m just so into that episode of Modern Family that I have seen 350 times, I go into my typical “yes” mode. I agree to whatever is being said and sink back into Phil Dunphy and his typical antics. What a great husband I am. Man, I need to work on my listening skills.

                      Fast forward to the Monday before couple’s class, and my wife and I are planning out our week to make sure someone is there for our daughter. Wait, we have a date night on Saturday night? This is amazing, we haven’t been out together in months. Maybe I will get lucky afterwards? This is going to be great.

                      Shit, it’s a workout class. Shit, shit, shit. Did I really agree to this? I truly need to be a better listener. Ok, you know what, I’m up for a challenge, so what the heck. Hell, I have been working out like a champion recently. Running 2 miles at a time and light lifting 3-4 times a week since Christmas is about to pay off. Couples Barre at Rise is going to be cake walk. This is also my 3rd time doing it, so I know what to expect. It can’t be any harder than the first two times, right?

                      On the way to class, my wife tells me our instructor Jeannine had the flu earlier in the week.  How hard could class be? I will be drinking a beer in no time. Stupid me for thinking it would be any easier. Damn Tamiflu making people better in only a few days. I mean seriously, who starts a class with push-ups? And even worse, who then moves directly into shoulder work. Is this even legal? There is nothing like holding 2lb weights above your head for 5 minutes at a time. Wait, are you trying to tell me that was only 2 minutes of class?

                      Oh thank god, we are moving to thigh work. Squats and lunges.  Now is when all of that running pays off. Why the heck am I so off rhythm? Why is the guy behind me so much better at this than I am? Why does my left leg feel so much stronger than my right? Nice of Jeannine to point out that she took it easy on my left leg. Shit, I’m off rhythm again.

                      Ok, a nice break. Some light stretching. You can do this. Catch your breath, take a drink, and get back in there. Why is this entire class on your tip toes? Oh, is that why they call it barre?  If my kid can tip toe around all day long, how hard can it be? Next, we are onto glutes and planks. I have been training with 1 minute planks for this moment. This is my time to shine. Well, the plank series was turned up a notch. Alternating shoulder taps. Is this serious? Can normal people really do this? My wife is amazing for taking this class. I should tell her that. Maybe later, if I open my mouth now I may vomit. God, my calves are in so much pain.

                      I made it. Final light stretching, and then we are done. Wait, we ran out of time? There was supposed to be more? What else could there have possibly been? Does my wife really enjoy seeing me suffer? I miss my kid and laying on the couch.

                      Class is over. Thank god, I am in the car on the way to the BAR. You know, the one with adult beverages and fattening foods.  Finally, my reward. If you enjoy a hard workout, feeling like you can’t keep up with your wife, and hanging out with other fit women, join Rise and make sure you come to the next couples barre class.  Even though I am still in pain, it was an amazing workout and I would do it again to show my support for my wife. If you are a husband and your wife starts working out at Rise, remember how hot she is going to be when it hurts to get off the couch the next day. Until next time I zone out and starting “yessing” questions, this husband is over and out.   

                      Scott

                      We would like to thank our husbands for all of their continued support of us on our fitness and healthy-living journey! To see more about what they thought of the class, go to our YouTube channel here.

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                      Nex Level Fitness – Bootcamp

                      Name: Nex Level Fitness

                      Location: Chalfont, PA

                      Instructor: Kyle

                      Exercise Type: Bootcamp – There were 5 stations, each with 2 different exercises. We spent 2 minutes at each station before switching to the next, and we did each station 3 times.  A few examples of exercises were: wall ball tosses, suicide sprints, rowing, box step ups, planks, and over the head presses with light weights. We felt confident in our workout this time because we had done all of these at one point or another (we did similar exercises at the WOD at Nex Level, see post here). The one that surprised us most was the box step ups. Oh. My. Lord. These were SO hard. The box was about 24 inches high, and we struggled every single time we had to step up! LOL, but our booty’s are a little tighter because of it! We call that a win.

                      Place: Fitness center

                      Day of the Week: Sunday – this was the place to be last week! We saw 3 different people that we have come in contact with in our little fitness world. Maybe we are getting around more than we think!

                      Time: 8:30 – 9:30 AM which is perfect for our family time. We were able to escape when our kids were still in good moods, and return after the chaos hit (kidding). This time of morning is perfect because it does not kill our whole day, and our husbands have to handle breakfast for the kids.

                      Price: First week of classes are FREE; Variety of packages and memberships available; Drop in $20

                      What to Wear: T-shirt/tank top; leggings/shorts; sneakers

                      What to Bring: Water; towel;

                      What is Provided: weights, rowing machines, medicine balls, etc.

                      Level of Experience: All levels seen throughout the class

                      Gender Majority: 50/50

                      Age Group: Various; a mix of ages seen in class. We are in our early 30’s and would say we were on the younger side.

                      Welcoming: Yes! This was our second time at Nex Level, and they were every bit as friendly as the first time

                      Cleanliness: Yes!

                      Unique Features: Their ability to attract and engage the pure number of clients at once. We have never been to a place that had as many people as Nex Level did in one class.  If we had to guess, we would say there were about 40 people, and every single one of them were working their butts off! The energy was amazing.

                      Thank you so much for having us! We can’t wait to come back! If you haven’t checked out Nex Level – Chalfont  you should! There are so many classes offered, you will be guaranteed to find one you like.  As we said above, this was our second class at Nex Level, and it was every bit as good as the first!  

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