Accent Fitness

Last Workout of 2010!

Enjoying my day off from work with a 4 hour workout session!  Feel great. Ate about 900 calories throughout so I didn't hit any walls. The first 300 yards of the swim, I felt like a truck but then got over it. Hopefully all of the eating will prevent a crash during the rest of New Year's Eve day.

Cheers to the end of a fab 2010!

• BIKE: 90 min. 60 minute spin class from Heather followed by 30 additional minutes afterward.
• BOOT CAMP: 60 minutes boot camp class from Robin.  Squats, pushups, sprints, bring it on!
• SWIM: Master Swim Class from Chris. 90 minutes. 4600 yrd.
  • 300 warmup
  • 200 pull
  • 100 kick 
  • 8 x 75 Kick/Drill/Swim
  • 5 x 100 +:10
  • 10 x 50 (stroke/free)
  • 5 x 100 +:05
  • 3 x 100 IM +:30
  • 5 x 100 pace
  • 8 x 75 Pull
  • 10 x 25 Sprints
  • 300 cooldown

Triple Threat Spinning (3 classes back to back)

Pacific Athletic Club has 3 spin classes on Sunday morning, 8:00AM - 8:50AM, 9:00AM-10AM and 10:15AM - 11:30AM with minor breaks in between.  On two raining Sundays in November and December, I completed all three classes back-to-back and rode through the breaks as well. 

On my first attempt, I clearly did not eat enough. I have around 300 calories over the 3.5 hours.  For the rest of the day, I was completely draining and practically felt like I had "post-race sickness" which is my non-scientific term for the feeling you have 6-12 hours after an endurance race.

So on my second attempt, I ate much more, around 650 calories.  The benefits were immediately right away.  During the second class, I didn't feel that lack of energy and for the rest of the Sunday, I was energetic and happy.

Here's my heartrate monitor output from the second time:

http://connect.garmin.com/activity/59575884

Marlene Spin Class: 2010 Tour De France Stage 2: Bruxelles to Spa

I taught this spin class at Pacific Athletic Club on July 6th.  It is a race simulation of Stage 2 of the 2010 Tour De France which is a 201KM stage that takes the tour from Bruxelles to Spa.

BIKE: Spin class. 60 mins. Taught class.

• Warmup
• 6 x :30 accelerations
• Main Set: 1:30 recovery in between segments
• • Sprint 1: 4:00
  • Hill 1 Category 4: 4:00
  • Sprint 2: 2:00
  • Hill 2 Category 4: 4:00
  • Hill 3 Category 4: 4:00
  • Hill 4 Category 3: 4:00
  • Hill 5 Category 3: 4:00
  • Sprint 3: 4:00
  • Hill 6 Category 3: 3:00
• Cooldown

Marlene is officially a National Academy of Sports Medicine(NASM) Certified Personal Trainer

FINALLY!!!

After signing up for this certification program in between computer jobs last May, I had the best intentions of studying and taking the exam within the 120 day period. But somehow, the books remained mostly closed and the weeks and months flew by.  I even took the books on three separate vacations with the thought that I would study in my 'free' time.  Ha, like that was going to happen! 

I purchased an extension which would cover up to December.  But that window came and went with no studying even attempted!  So then it was onto the last extension.  I figured the only option was to suck it up, buckle down and study 3 months of materials in 2 weeks during my almost non-existent free time.  So I grabbed the books out, registered myself for the test and started cramming.  I spent almost every 'spare' minute after Madison's bedtime and during naps on the weekends cramming on the study material.  And I am happy to report that it all paid off with a passing grade on the 2 hour exam!

Check on the certification here: National Academy of Sports Medicine(NASM) Certified Personal Trainer

I also received the AFAA and ACE Personal Trainer certifications back in the early 2000s.  NASM seems to be the latest most popular and highly accredited one so it will be good to have this under my belt.

Sub Alert: Marlene is subbing PAC and Equinox this weekend

Sub Alert: Marlene will be teaching the following:

Class: Spinning
Location: Equinox San Mateo
Date: Saturday, July 18th, 2009
Time: 9:30AM

Class: Cardio Kickboxing
Location: Pacific Shores Club
Date: Sunday, July 19th, 2009
Time: 8:50AM

Class: Cardio Kickboxing
Location: Pacific Shores Club
Date: Friday, July 24th, 2009
Time: 6:00AM