CrossFit LIC Confessions

So let’s consider this Crossfit review part 1!  I really think that you have to take a class a couple times to get a real sense of it. But Crossfit LIC only has one instructor, so at least that will give some standard level of measure.

(interruption: there is an amazing lightening storm going on outside my window right now! love)

First, the confession.  After all my virtuous professing that I will now be the exemplification of a morning worker-outer, um (picture me bright red), I overslept this morning!  I woke up around 7 instead of 6:15! Oops.

Well, I felt guilty enough to get my butt in gear and do a nice 4-mile morning run instead.

The ying and yang of my feelings about am exercise immediately came back to me:

Good:

I have tons of energy and enthusiasm throughout the day when I workout in the am

Less Good (aka bad):

my body is stiff and resistant in the morning, hitting cruise control mode when running takes quite a while

So anyways, I really wanted to try Crossfit, especially since I had already signed up for my free week trial. So I may have canceled my plans tonight to try an evening class.  I seem like the biggest flake, but the plans were not a big deal.  Plus, starting on Friday there is a 90% chance that I will be working 12-14 hour days/ 7 days a week for a minimum of two weeks, so I thought a little me-time and time to do laundry before things get crazy was a good plan.   The anticipation of a more than doubled work week was also part of the impetus to switch to AM workouts.

In any case, I raced home from work to try out the 6:00 class.

Right off the bat Crossfit has two major things going for it.  Things essential for any new workout class/plan/studio to become part of your life, no matter how addicting:

1. Convenient Location: less than a block from my apt.—check!
2. Good Class Schedule: 4 classes a day, 6:30 am (best time for before work), 6, 7 and 8PM…perfect for any evening worker outer’s schedule. double check

So I arrived at the “studio,” which is basically a garage with gymnastic rings and fitness equipment, but really it is a concrete room with a wide open front.

I passed a very cute guy killing himself on the rings.  I was more than a bit nervous as it is me and a bunch of buff and sweaty men.  I quickly found the also very cute studio owner and introduced myself. (I really come off as boy crazy on the blog, don’t I? I guess I just appreciate a pretty face and I am not shy about giving compliments when they are due.) I also whipped out my preprinted, signed release form like a total workout rockstar, by which I mean, teacher’s pet.

The owner/instructor was very nice, far less scary than i anticipated.  He asked me a bunch of standard questions, including when was your last intense workout and can you jump rope.

Hmm, I wasn’t too good at punk rope, so that would be a not too recently and not really.

He found me a rope and gives me some pointers on my form that improve my experience jumping 100%, but I was just not able to master double spin jumping or knee tuck jumping. So he told me, I should substitute standard jumping.  Given that I was pretty sure I was about to make a total full of myself no matter what, I happily agreed to downgrade.

The class assembled and  I was still the only girl—suddenly i was not feeling very hardcore. We started with a warm up, neck, hip and arm circles. Then we moved on to push ups, which the instructor actually let me do on my knees as long as I touch my nose to the ground.  Wow, the marines aren’t as crazy as nalini method, physique and core fusion instructors! After that there were inch worms, walking lunges, walking lunges with stretching, sit ups and squats.   Despite being the only female, everyone was very welcoming and supportiv–a lot of, first time? congrats and good luck!.  And the instructor was great about correcting my form in a non-embarrassing way.

Next came  kettle ball strength exercises.  When I first picked up my huge, light pink (tres girlie) kettle ball, I thought, holy crap, this is not going to happen, this is like a million pounds.  However, I followed the instructions and focused intensely on correct form throughout the series so I didn’t hurt myself, and everything went pretty much okay.  At one point, I am pretty sure the cute instructor even said nice job while looking in my direction.  This wass about the same point that the instructors smoking hot wife arrived to join us.

Now for the workout.  Apparently that class was a “bench marking workout” which is one of the easiest ones.  I guess that was lucky.  In each class, the main workout is an assigned set of exercises (completely different each day) that you must complete within 20 minutes.  As you finish you are given your time, which you write on the dry erase board.

Here is was:

• 50 double spin jump ropes, 50 sit ups
• 40 double spin jump ropes, 50 sit ups
• 30 double spin jump ropes, 30 sit ups
• 20 double spin jump ropes, 20 sit ups
• 10 double spin jump ropes, 10 sit ups

(This alone would be a great at home mini workout if you are strapped for time.)

I modified with my single jumps, which made it way easier for me the the other poor people in the class.  I also didn’t realize on the first round that you had to do all the jumps consecutively and if you miss you start over, so I kind of cheated the first round!  I still need to  learn how to double jump or double the number to make it more of a challenge.  But I will say that doing back to back jumping then sit ups is a great workout.  And the time flew by, actually that part only takes me 10 minutes and 20 seconds.  So I will amp it up and push myself to try the harder versions next time.

In any event, by the end, I was covered in sweat, but it was also 80 something degrees outside with only a fan for air circulation, so I was sweaty within the first 5 minutes. What is with LIC and bikram workouts?  Oh, I should say, not only was I soaked in my own perspiration, but the hot wife was taking TONS of photos during the class.  I was like NOOOOOOOOOOOOOO!  please stop!

The class ended with stretching. Everyone was really excited to hear what I thought of my first Crossfit Experience, and tell me about their amazing fitness improvements thanks to their CF experiences.

So hear is what I thought:

• I love the team environment of this class!
• I like that every day the workout is completely different
• I like that people told me they saw huge changes in their strength and ability in just a few weeks.
• I love the convenience of schedule and location
• I liked the emphasis on form and personal attention
• I left the class with A TON more energy than I went into it with.  It was a great stress reliever, and I still feel on top of the world.
• I like that the time goes really fast
• I like that there is always room to challenge yourself further
• The Crossfit playlist rocked my world, lots of stuff I was listening to about a year and a half ago, but great to hear again, paralyzer, beck, cake, and Eminem, and great stuff I didn’t know off the top of my head, curious!
• I like that the website has videos and home workouts
• I don’t love the no AC, but I guess fall is around the corner
• If swanky workout ambience is high on your list of getting fit importance, this is not the space for you.  Other studios are different i am sure.
• It wasn’t as killer as I expected since the really hard stuff only last 20 minutes max, but I also did the beginner version, so that really isn’t the workout’s fault. But I am not sure the workout would be quite enough on its own.  TBD

Clearly so far Crossfit has been a very positive experience. I am excited to try it at least 4 more times this week before deciding whether to buy one of the packages.  I have enlisted my friend Derek, who happens to be a marine, to go with me on Thursday, so maybe he will offer his perspective of the workout on the blog!

Bottom line: I missed exercising a lot!  Even just one day of a fairly intense endorphin rush has made a huge difference in my mood and energy.  I’ll keep it.

Night kids!

Working out…in stripper heels

Working out can be sexy – when you do it in stripper heels…

Hey everyone, I know you will be excited to welcome back my roommate Liz!  While her amazing post will definitely speak for itself, I would like to confirm a few facts about Liz and her workout of choice—who I am sure I am missing terribly right now .

1.) I have taken this class once, and it was a GREAT workout.  Far harder than I expected from someone who almost never ever works out….Liz.  The fact that she does it in the heels seen above makes her some kind of heroine. I think her review does the class more justice than mine because she has taken it for years. 

2.) She has a bangin’ body—and stripper strength just adds a little finely piped icing to the delicious cake.  Soley to validate that statement—and not to embarass her—after our recent trip to the beaches of MV, one of my friends said to me, “for someone who says she doesn’t workout, Liz has an amazing body.”

So.  I think we can safely say that there are approximately 2 things we have learned about “Melissa’s roommate Liz” from this blog.  1: I hate working out.  2: I think feeling good about yourself and being in touch with your inner (and outer) sexy are at the top of the list of important things to do. 

In theory, I love working out.  I love the adrenaline, the endorphins, and most importantly, how good it makes people feel.  My main problem is that I just think it’s boring.  I don’t care if I can watch TV while I climb stairs and never get anywhere; I only watch a few shows, and I really don’t want to admit my secret love of VH1 reality shows to everyone in the gym (especially since in my building the gym has been known to be hot guy central).  So, I’ve found a way to combine something I hate with something I love to make it something I actually like quite a bit – a strip workout class, specifically, Strip Xpertease. 

Taught by Kim Smith, a former dancer, this class isn’t for the faint of heart (it’s a no-nudity, women-only class, but has a fair amount of ass slapping, chest grabbing, and general self-groping – all in good fun, of course).  Instead of a cardio strip class like some offered by gyms, this class uses actual dance moves, and through repetition coupled with core strengthening, gives you a ridiculous workout.  Also, Kim teaches a bit of a routine at the end of the workout, so you get some bona-fide sexy from the class to take back to your lova. 

The class focuses on some core and leg strengthening moves (and puts a twist on well-known moves like squats and lunges), stretching (which of course has its own twist), and often includes the use of a chair (for moves like the “sexy bicycle” – a version of the more boring pilates move).  The class is taught twice a week, and after 2 months, gave me some rock-hard abs (and another healthy dose of self confidence).  It’s an hour and 10 minutes, and hosts a variety of women of all shapes and sizes, ages, and flexibility.  All of the rates and dates are available on the website. 

Now the inevitable question: what do I wear to such a class?  Well, wear whatever makes you comfortable.  Because of the moves, I recommend yoga pants or spandex, and whatever top makes you comfortable.  Some women wear sports bras out of work-out habit, and some wear push-up bras for that little extra dose of sexy.  In terms of footwear: heels!  I’d suggest starting in whatever height of heels you would wear on a Friday night (but make sure they have rubber soles) – it’ll help you with balance.  As you get comfortable, upgrade your game to 6-inchers.  I have to admit, there’s just something really satisfying about wearing stripper heels while toning up!

So, if you’re looking for a little change-up to your workout routine, I highly recommend giving this a try.  It helps bring out the inner (and outer) sexy, and really, who doesn’t want that? 

P.S.
In addition to workout classes (known on the website as “Stripper Strength”), Strip Xpertease teaches a variety of non-sweaty classes – ie, Basic Moves (basic dance moves), Lap Dance Intensive (speaks for itself), Down ‘N Dirty (a floor routine), and the Desire Series (a little bit of everything).  You can do it in a class or private lessons (yay birthday/bachelorette parties!).

Smart Workout Review!

Today I had the opportunity to check out a gym that specializes in personal training and small “semi-private” group classes.

The gym is called Smart Workout.  It is located on 40th street between Lex and Park, which made it an easy breezy sub-fifteen minute trip from my apartment.

For a small gym, the offer a great variety of classes, pilates reformer, kickboxing, spinning, yoga, pole, a variety of dance classes, hula hoop, trampoline, strength and more.  There was also a small area with weight machines.

I was signed up for a 45 minute pilates reformer class followed by a 45 minute personal training session.

The classes are limited to 4-5 people, and my pilates class was full.  It was actually my first time doing pilates reformer, so I was really excited to finally try it.  I have always really enjoyed mat pilates, but haven’t taken it since I moved and canceled my NYSC membership.  I think pilates is something that small classes are very good for because it is easy to think you are doing a move right, but just a small adjustment by the instructor can may a huge difference.  While I interned at Self, a private instructor would come give pilates classes once a week, and I quickly learned how challenging pilates could be when you were in the right position.  Anyways, Meghan the reformer instructor at Smart Workout was great.  She explained things very clearly and with great visuals.  I was more challenged by the reformer than I thought I would be.  You are always working several muscle groups to stablize and move either your body or the machine.  I didn’t realize how many props were involved, there is a bar, weights, straps, and a box, and you use the little reformer in all different ways, lying on your back, on your stomach, sitting up facing front, lying on your back with legs in table top.  The class flew by and I enjoyed every minute of it–and there wasn’t even music!  I have always been more of a pilates girl than a yoga girl and I am excited that I now have reformer under my repetorie.

Next up was my personal training session.  My instructor’s name was Meghan, different Meghan than the first one!  She was full of energy and enthusiasm from the moment we shook hands.  She said we could do any kind of workout I wanted to do, within the format: 5 minute warm up, 20 minutes cardio, 25 minutes strength and 5 minutes stretch.  I said I was up for anything, I just wanted it to be HARD.  She then asked me if I had areas I wanted to work in particular.  I said yes, the areas I most want to tone are my hips, thighs and glutes, and under arm area and calves.

She turned on some great tunes and we were off.  She did the cardio part with me, which was kickboxing.  I find kickboxing to be really fun, kind of Rocky meets Billy Blanks.  In fact, she played this song, which I liked so much I just downloaded: Ain’t Nothing Wrong With That ny Robert Rudoulph and the Family Band 

I wasn’t exactly sure what to expect from a personal trainer.  I was half expecting a very Jillian approach, replete with choice phrases like ” i want you to feel like you are going to die” or ” you should be gargling your heart by now.” But Meghan was actually really friendly, enthusiastic and focused on how I was feeling.  After every move she asked me how it felt. It wasn’t as intense as I had imagined, but I definitely learned some things about my form that will be very useful.

The strength portion was fairly standard, squats, lunges, arms with weights, some abs.  It was nice having someone correct my form throughout, and it was nice that it wasn’t embarrassing since no one else was around.  I hate being called out in group classes.  I also liked having the chance to ask lots of questions.  I learned that lunges and squats are really the best exercises for the lower body and high intensity cardio intervals are best for body fat reduction. 

I also learned a  new ab move.  It isolates the lower abs.  You lie on your back with both legs bent in 90 degree on top (not on the sides) of an exercise ball. You squeeze the ball toward your butt between your calves and hamstrings and reverse crunch in.  This was really effective. Here is a great description.

SmartWorkout has a variety of membership, day pass and party package options.  

• Annual membership: $245 intiation and $145 a month or $1585 for 14 months prepaid membership
• Six week shape up-12 45-minute personal training sesions and 12 classes for $1100
• Day pass-six for $210
• Fitness party $1400 for 3 hours with 5 trainers and a new class every 45 minutes
• Pole party: $360 for 2 hours of pole fun for up to 12 guests aka “the divorce is final party”

Sadly the never-ending rain meant the Blogger Hike had to be canceled since slippery muddy rocks and rain does not for happy hikers make.  Sorry ladies  So instead, I have to get ready for the Blogger Brunch.

Oh, last night I saw The Proposal with a friend.   I was nervous it was going to be really bad, but since it was a midnight movie, I didn’t think I could handle anything too intense or thought provoking. 

If you ignore the fact that the premise, plot, character’s decisions and the outcome are completely unrealistic in everyway, the movie is pretty funny and totally enjoyable if you are just there for the ride.  There are some great lines and funny scenes and Alaska is gorgeous, but it is really hard to buy how ridiculous the storyline is, but I won’t spoil it for those who want to see it.  Go see it, if you are just in the mood for fun. 

 

Weekly Workout Wrap Up

A week in workouts and the Nalini Method reviewed!

Plus, some more May flowers, gotta get some perks for having so many events in one week. 

Monday:

AM: 10 minute treadmill run, 30 minutes elliptical, 5 minutes abs

PM: 30 minute elliptical

Tuesday:

4 mile run

Went to the gym on my lunch hour and found it closed for 2 weeks, guess AM workouts it will be for a while…grrr!

Wednesday:

10 minute run, 30 minute elliptical, 10 minute rower, leg segment of core fusion dvd

Thursday:

4 mile run

Nalini Method Class with Dori and Missy!

I was really excited to try this class! Missy and Dori recently recapped it, and I have to say, I was surprised they found it challenging, boy did they have their game faces on, they made it look easy!

This class is very similar to Core Fusion, Core Fusion Sport and Physique 57.  I would say from my one class, it is about as hard as one of those classes with a good instructor.  I have taken harder CF, CFS and P57 classes, but that is the exception not the necessarily the norm.  It all depends on the instructor, and I loved Rupa! Her music was fabulous, current and very fast paced!  There were tons of props: blocks, weights, the barre, a curved two handed dumbell, ankle weights, a ball, a mat, and the star of the show for me: a rubber ring–for seriously killer thigh moves. Plus, there were only a few students, so she corrected me and/or encouraged me throughout the whole class, on pretty much every move. That was great.  She also really stretched me out after every section, I felt like I was back in gymnastics with my coach pushing me down into a full 90 degree stretch.  The stretching was great, and I think probably accounted for the fact that I was not sore over the next few days, despite feeling the burn throughout the class.

The arm work was done seated, which was interesting, normally I think standing is best because you engage the whole body, but as we were propped up, you had to work the stomach to maintain posture.  The arm work was pretty easy, maybe I should have uped the weight.

The leg work was done on the floor and at the barre.   Using the rubber ring for leg raises and a bunch of other stuff in what was probably the longest series of the class seriously had my inners and outers burning, it was awesome. I felt like we attacked all three sides before we moved on to the barre work.   The barre work was pretty similiar to the other studios, a little shorter, so I never  started shaking uncontrollably, but like Dori pointed out in one of her posts, while the class is hard, it is possible, occasionally, okay sometimes often, that’s not the case at the other studios.

The ab work was done on the mat.  It was fairly challenging and a few times I lost the mental battle and fell out of the position. It was a little harder than P57 usually is and a little easier that CF usually is.  I liked it!  I felt a little weird with weight on my ankles and my feet flexed toward the air, it is similiar to birthing position, but it was pretty effective when we were lifting and lowering the weighted plate in mid-sit up position.

The class flew, and I mean flew by, Rupa really let you know what was coming, so you knew what to expect, and I love that!

I am excited to try my next class, although I couldn’t commit to going that far out of my way on a regular basis, I am certainly happy I tried it!

Friday:

30 Day Shred segments 2 and 3

Saturday:

3 mile run, lots of city walking

Sunday:

Core Fusion DVD, lots of city walking, hopefully some elliptical tonight

I tried to go to the building gym in the AM and it was closed for a reason still unbeknown to me, then I tried to go to the local track and it was locked–annoying since yesterday a rowdy soccer game was in full swing by 7AM and then a baseball game kept the noise level up until nearly 5PM, you would think the Yankees were playing across the street.  By this point, it was raining, so I headed back to the apt. for some DVDs. Whatevs, sometimes you have to go with the flow and change your plan.

Weekend Workouts

Housekeeping:  Yay for the amazing response to the March NYC meet up, if you didn’t get an email from me with the details, please comment or send me an email.  I will discuss more details on the blog, but I think it will be beneficial to have email communication also.  Huge thanks to Hangry Pants  for all the help getting the word out!

I swear I brought London whether back to NY with me!  It has been so rainy and cold! 

Oh well, despite the weather not being great, I’ve had a decent weekend.  On Friday, I went to the Knicks game…and they won! 

So during the week I had one good workout, but the rest were kind of short and bland.  So I decided I needed to try something new.

I still had my free pass to Exhale for buying the core fusion dvd–that I love.  So I looked at the schedule and the Core Fusion Sport class sounded great:

Core Fusion® Sport is a total body workout that is designed to help you improve your performance in sports while reducing your risk of sports related injuries. Using a combination of lateral and twisting movements, this barreless one-hour class will chisel and firm your arms, shoulders, legs and butt while focusing on your core – the center of your strength – plus increase your aerobic capacity.

I signed up for the 1:15 class.  I hit the gym on the way there to get in some cardio.  I really need to focus my half marathon training, but the treadmill has been no fun lately.  For my first run in a week and change, I did 30 minutes alternating walking a minute at 4.7 and running at 7.0 MPH.  It was a start.

So Core Fusion Sport was GREAT!  The class was packed, and actually had 3 guys in it–rare for Physique 57 and Core Fusion classes that I have taken.   The instructor was also male, and it took me half way through the class to realize he was the guy in my DVD.  Eric was younger looking and more animated in person.  It was a great and very challenging class, it was like a very flowing strength class with emphasis on the mind body connection.  I really liked how Eric made the connections without being cheesy,I really felt what he was describing as I worked.

In fact, I enjoyed the class so much, I might take advantage of the downtown studio monthly special, for $150 it is unlimited classes–a $135 savings.  hmmm.  I have until 2/28 to decide.  Considering one class is $35, it’s a steal if you use it.

After my class I ate a quick lunch at whole foods and went to see He’s Just Not that into You.  I really liked it, and I am often really harsh on chick flicks.  After seeing slumdog millionaire and revoluntionary road (both very good), I was ready for something light.

Today, I knew I needed to run, so I put on Kara Goucher Endurance Boost coached run and banged out a bit over 4 miles on the treadmill.  Then I hit the elliptical for 25 minutes and stretched for another 10.

On the elliptical I read an article in Self that really struck a cord, it was called Diet Regrets.  It was about a woman who had just made peace with food at ae 75.  It is sad to think that one could spend three-quarters of a century struggling with their relationship with food, unfortunately, I fear it is all too common.  I have had my own struggles and moving past them is one of the things I am proudest about in my life.  At this point, I eat what I want, pretty much period, but I am not always 100% happy with my body.  For myself, I find I am happier eating with stressing or over thinking it  and being a little heavier than being thin but having to always be concious of my intake and always making the healthiest choice.  Maybe there is a better balance, and if so, I hope I find it before I am 75.

All right, sorry to be so serious, I am off to meet a friend at tea shop down the block.  It happens to be the location for many a gossip girl scene.   Oh, how I miss GG!

Workout DVD reviews

Well I am not sure about my video skills, but here is a few reviews for running products and workout videos.  The video is a little dark and slightly grainy, and I say awesome and intense about 10 times .

I reviewed/showed my nike glove and hat set.  PS you get 20% off all clearance items at the online Nike Shop right now!

Core Fushion Body Sculpt by Exhale Spa

5-10 minute sculpt/stretch segments (arms, legs, butt, abs, stretch sculpt) based on the Lotte Burke Method.

Jillian Michaels 30 day shred: 3-20 minute workouts which feature  2 minutes warm up,  followed by 3 rounds of 6 minute circuits (3 minute  strength, 2 minute cardio, 1 minute abs) and a 2 minute cool down.  I should mention that you are only supposed to do one 20 minute workout in a day. So only a 20 minute workout, 7 days a week.

Jillian keeps you motivated and you can learn some good strength moves.

Like all workout videos, once I have done these several times, I will mute them and put on my own music to keep them fresh.

done

Note: after doing these several times, I think both are great workouts and will be effective.  The Core Fusion is probably the harder of the two, the ab section is KILLER.  You basically are in a hundred position, doing different exercises for 10 minutes straight.  To be fair the instructor does say: this is probably the hardest ab routine you will ever do.  Thank god it’s only 10 minutes.  Both provide modifications for different levels and excellent explanation of positions and form.

For older workout reviews see these

30/60/90 Workout

I have heard a lot about the infamous 30/60/90 Workout by Kristi Molinaro, trainer at Equinox Fitness. I think I first read about some celeb doing it in the Self Star Workout Issue. And I just googled it and found that NYMAG named it Best Fat-Burning Workout of 2008.

I have been really anxious to try it. I have a 3-day pass to Equinox, and I was all set to go today, but I really need to pack for vacay and clean, so I thought I would try the at home version from Fitness Magazine August 2008. Lame excuses! But I want to have 3 uninterrupted days of glory to try out Equinox.

You can find the workout in the August Fitness or on the website.

Basic overview, alternate cardio and strength moves, starting with 90 seconds of cardio and 30 seconds of strength for the first set, then 60 cardio and 60 strength and 30 cardio and 90 strength for the last set. Sometimes the intervals are a bit different, but that is the basic idea.

I used on online stop watch to keep my time. This worked out perfectly.

The workout took me about 36 minutes. I probably could have rested more between sets because it was really tiring at some points.

First Set: jump rope (cardio)/row (strength) was pretty easy

Second Set: Weighted Jumping Jack/Push-up-HARD, weighted jumping jacks are a great addition to any workout; the push ups made me realize the 100 Push up Challenge is probably a good idea for my weak ass…i mean arms.

Third Set: Speed skater/Tricep dip-not bad-had to put my leg down after 10

Fourth Set: Shoot the Basket/Bicep Curl-a little winded, but not too bad

Fifth set: Mountain Climber/Bicycle-wow, super tired by this point, more rest after 4th set advised

Sixth Set:Reverse Lunge kick/plank-pretty easy

*Props to Fitness magazine for making it really easy to follow and having great descriptions.

Good things about this workout:

-I could do it in my apartment with minimal space or equipment required

-I could listen to free tunes via i tunes radio

-I could wear pj pants and a sports bra

-only six moves and one time through, so you know you can do it

Cons:

-It was not boring, but would have been more fun in a group, so the class is probably even better

-On its own, it’s not quite enough, so I (put a shirt on) went downstairs and did 30 minutes on the elliptical.

The workout is called the Drop a Jeans Size Workout and there is on accompanying Dessert a Day Diet Plan. Has anyone ever actually followed a magazine diet plan? Success?

Download Dilemna

I have really been slacking on my running lately. I am kind of regretting not signing up for a team in training event. It was so easy to commit to running with a group. I keep saying that I will go the Niketown runs, but I seem to always have something to do after work.

So for the past few weeks (yes, 2-3 weeks), I have been researching and obsessively reading reviews for coached runs to download to my ipod. I have to thank Jenna for giving me the idea. She raves about yogadownload.com, so I decided to look more seriously into downloadable exercise programs.

I founds some good sites:

Itrain This site is kind of amazing, they have tons and tons of workouts for all types of exercise–cycling, treadmill, elliptical, strength and sculpt, yoga and pilates, and stretching. It looks really good, but I haven’t tried it yet, so I can’t say for sure. Has anyone used it? Would love to hear some opinions! Programs run from 20, 40 to 60 minutes and cost around $10 each.

Yogadownload- I downloaded the free 20 minute poweryoga class and it was pretty challenging! I am also considering the coached runs, they are only $3-5!

Nike+ Sports Music-I don’t think that the Nike Sports Music has the best selection of coached runs and workouts, considering it’s itunes, they could do better. But I really like having the reviews to help me make decisions. And the workouts are by pretty notable athletes, ahem, Serena Williams and Lance Armstrong.

For literally two weeks, I have been debating which to buy, at around $15, you really don’t want to get stuck with a crappy workout. That’s like 15 songs worth! Plus, I am really picky about my music and so many of them are too rock or techno for my taste.

So were are the finalists:

Serena Williams-Interval Run-I liked this but, I already owned most of the songs.

Lance Armstrong-Run longer coaching mix

The Anytime/Anywhere series-particularly the indoor conditioning and the outdoor conditioning run. All of these workouts looked good, and I think I will try the Anytime/Anywhere Outdoor one, for a fun refreshing change of pace. It is cardio with intervals of push ups, etcs. mixed throughout.

I finally decided on Kara Goucher’s Endurance Boost

Songs: 01. Let’s Get It Started (Black Eyed Peas)02. Don’t Phunk With My Heart (Black Eyed Peas)03. Timebomb (Beck)04. Say Goodbye To Love (Kenna)05. Somewhere Only We Know (Keane)06. For The Girl (The Fratellis)07. Lay Down The Law (The Switches)08. Where It’s At (Beck) 09. The Middle (Jimmy Eat World)10. Sorry Sorry (Rooney)11. Come To You (Carina Round)12. Chase The Light (Jimmy Eat World)13. Stop Stare (One Republic)

It is basically an interval run. 4 minutes hard, 4 minutes recover, 3 times with a 5 minute warm up and cool down. I was a little disappointed that there wasn’t more variety. I really LOVE my Master the Treadmill with OKGO mix, which is NEVER boring, so I was hoping for something kind of like that.

However, it was a good workout, the music was good. It’s 40 minutes, a great length of time. You can do it on the treadmill or outside, although you will have to be really focused to maintain a hard run for 4 minutes without the treadmill keeping pace for you.

I think it also could have used a few more comments about form. There was like 2 in the entire thing, the first one at minute 23, “get off your heels and onto your toes.” However, it was great to have someone check in with you every minute or so. I will definitely be doing this again soon, and probably downloading a few more of these as treats in the coming months.

For a few more reviews of the Nike Sports Music Workouts, check this out.

Yay to all those who ran the NYC Half yesterday!

Oh, for anyone looking to read more about running, there is a book called What I Talk About When I Talk About Running by Haruki Murami, that is all the rage in the running world. I hope to pick it up soon, with my 40% off Borders Reward Coupon! This is not really instructional, but biographical/inspirational. Just an FYI! (Other books I like include, Ultramarathon Man and The Runner’s World Complete Book of Running. I hear Running with the Buffaloes is amazing, but haven’t read it myself. Finally, the highly coveted, impossible to find, Once a Runner. I would love to read this book, it’s supposed to be glorious, but it is almost impossible to get a hold of. If you happen to find it while wandering in some dusty, small town, second hand book shop, snatch it up, and consider yourself a lucky thief!

MonQi Fitness

I was expecting great things from this studio, which spreads across three floors. The only free double class option opened when I called was the 8:30 spin, 9:25 abs and butt classes. So I made it to the studio at 8:15 wondering who else was crazy enough to be up and at em at that hour.

Not many people.

I waited in the very cramped locker area with two very lean upper east side women. (I couldn’t help thinking that these were the type of women who must have subsisted on the froyo at 40 carrots in Bloomies during the ’80’s.) One was going on and on about how she was going to have to sell her country house, and how she was devastated for her kids. How she supposed they could just take a week vacation somewhere, but she just could imagine the thought of not having a home away from home for the summer. I am not perfect, but I try not to take anything for granted. I almost said something like, yeah I bet women in Darfur really miss their summer homes too, but I managed to bite my tongue.

Okay off the soapbox on to the spin bike.

The studio was huge with 40 bikes. There were only 6 people in the class, and for some reason a woman decided to sit on the bike right next to me, but whatevs.

The class was very challenging. It was a cross between the type of spinning where you kind of do a different activity each song (jumps, moving back and forth, changing handle positions, balancing on your fingertips, dancing on the bike, etc) and the continuous journey type ride. I am a fan of the former, it’s so much more fun.

Music really makes a spin class for me, and despite my extremely low tolerance for remixes and techno, I liked the music. It really got us through some tough cycling.

I learned a good take home tip: Driving through resistance creates long lean muscles, whereas puttering through creates bulky ones.

I really had to focus and push myself through the workout. I just tried to remind myself that if I had to stop, my body would just stop moving, but I had to hang on until that point.

I was sweating like crazy halfway through, fortunately we had a mini break on low resistance to flush out the legs. The midpoint recharge was crucial!

I went immediately from the bike to the studio upstairs for abs and butt. There were only 5 people in the class.

The instructor played all my favorite workout class songs, golddigger, right there, milkshake, i do, and all those great hip hop songs, so that helped because I was definitely tired.

Her teaching style was not my favorite. She started out by saying how tough she was, and before any hard moves she would be like, “everyone hates these.” I prefer more motivational, “you can do it types.” But at least she wasn’t annoyingly peppy. The class was tough, but not impossible, which is good. I wouldn’t pay $30 for it because it was pretty similar to most ab and butt classes at gyms.

I wasn’t blown away by anything at MonQi. The atmosphere wasn’t anything to write home about, and the clientele was just not me. I felt like I was in the Real Housewives of Manhattan or something. Although if you are into gossip, this could be the place for you. As I was getting stuff out of my locker a woman on her phone was instructing someone to “buy the Post, page 9 is all about Jay!”

This review is of one trip to MonQi. It was a pretty unusual time to be working out, and so I would have to go back and try several classes to be totally objective. The citysearch reviews say great things, so I encourage you to check them out too. While I did think the spin class was pretty great, $28 a class is pretty darn pricey. So unless another great special comes around, I probably won’t be back.