Showing posts with label training. Show all posts
Showing posts with label training. Show all posts

Sunday, April 03, 2011

VARIANCE AND VARIETY

Last weekend, during my CrossFit Level 1 certification, one very important point of training was strongly emphasized: constantly varied.


This allows for the body to be constantly challenged and skip the dreaded plateau, it also makes you a better overall athlete.

One thing one could include in training, is long cardio days: an hour of Zumba, a long run, bike ride or rowing session. Anything that brings your heart rate up, where the effort remains manageable and you stay in that heart rate zone for some time.
Another important thing to include is high intensity metabolic conditioning. Something like Kettlebell swings drills, burpees, the program Insanity or the Plyometric DVD from P90X. Anything that will be very challenging and push you into that "very out of breath" state. Remember those workout are shorter.

Those 2 types of training fall in the category of metabolic conditioning. A third major component of your training involves weight!
In CrossFit, we use Olympic Weight Lifting, which works wonders. Any of the weight DVDs from P90X or ChaLEAN Extreme are wonderful choices. Remember, it is good to work with low weight had high reps for muscle endurance, but you also want to go heavy. That's where the STRENGTH is at!

Finally, you also want to make sure you work on flexibility, balance and are able to work with your own body weight. Yoga is fantastic for this, CrossFit uses gymnastic drills.

Keep varying what you are doing, from day to day and especially from week to week. If you start thinking of what you have available, you will realize that you can mix things up a lot.  And this makes you a better rounded athlete.
If you need any help building a program, I'd be happy to help.
You know you can always email me.

Tuesday, March 29, 2011

CROSSFIT LEVEL 1 TRAINER! I HAZ IT!




Zumba, CrossFit and Kettlebells. I would be hard pressed to find 3 other words to describe what I do everyday. Being a Beachbody Coach have given me a lot of time to train in different areas. I get to teach Zumba classes at my own studio, Studio Azul, train at CrossFit NRG, and as part of my own training and our workouts at NRG, I get to use my beloved kettlebells.

I did not think that I would love CrossFit as much as I do. You see, when I teach Zumba, the energy is all about love, fun and acceptance. Those classes have lifted me out of difficult times by giving me this sense of belonging and oneness. For that, I am grateful to all the people who attend and dance their heart out with me.
When I train CrossFit style, I get to explore a different side of me: I am competitive, driven, stubborn and I have a tendency to throw my barbell in sheer bouts of frustration. This also has been a life saver. It has allowed to feel capable to fight. To fight hard. When I first began, I would look at the Workout Of the Day and think "there is NO WAY I can do this". In spite of that, I would get to work and (eventually) finish. This taught me that I did not really know what I was capable of. I did my first CrossFit workout and never stopped going.

After some consideration, I decided this year I would certify in both RKC and CrossFit. I know it sounds crazy. And it is a little bit!

Well, I accomplished one of those goals last weekend. I attended my Level 1 certification in Las Vegas. It was a long weekend. To CrossFit HQ's credit, their trainers were outstanding, all extremely well versed in their training method and the training was run like a well oiled machine. Every goal set was reached on time.


I gained a lot from this training. My understanding of the CrossFit methodology has grown tremendously,  I feel I have been outfitted with a new pair of eyes, able spot details I would not have caught before. I understand so much better functional movements and their ability to make us fitter, stronger human beings.

Fitness, as defined by CrossFit is increased work capacity across broad time and modal domains. What that means is being able to do well at whatever the task is presented and for however long it is going to last. This is accomplished by constantly varying our training, performing at high intensity and using functional movements. Read this again: constantly varying.
This kind of training keeps your body on its toes and yields tremendous results.

So, I want to hear what you do to keep yourself always engaged and allow your body to adjust to a lot of different challenges.

Do tell.

Monday, April 02, 2007

THE DANCING INSTITUTION.


I was finishing taking an online exam for my Ballet History class yesterday, when all of a sudden, I got really mad. While this might seem like a premenstrual mood swing, I can assure you I had a good reason for my anger.

I spent my high school years in Avignon, attending the Lycée Frederic Mistral as a full board student, while my parents lived about 5 hrs away. The reason I was enrolled in a high school so far from home was because it was in partnership with the Conservatoire National de Danse d’Avignon, which I was also attending. Our schedule was arranged so we had to go to school in the morning and to the conservatory each afternoon and all day Saturday. When we had to be rehearsing (which was most of the time), academics and dance took about 55 hrs of our schedule a week


While I was attending, the only major that we could select was literature. This is all the conservatory had negotiated with the Lycée. Students who excelled in math and science and would have been better off doing a different major, were just told in essence “too bad”. Our class was also forced to take Chinese even though our Lycée offered other options.

While we received our normal academic education, all we did at the conservatory was dancing. There was no real musical training to speak of, the only art history class we got was an afterthought and lasted only a few months, when rehearsals became more important, and we had NO anatomy training to speak of. I have to laugh now at what I pictured my tendons to be. Everything revolved around being in the studio practicing, rehearsing over and over again.

Well, this made me mightily angry yesterday for several reasons. Let me talk about the first, and maybe the least important one.
My Music Theory teacher at the U once said that in order to be a good performer, one had to understand music theory. At the time, I felt like arguing that, feeling that if one had a natural instinct for music and was a born performer, this knowledge was not needed. Well, I am afraid to admit that he was perfectly right.

As I was writing about Petipa, who I think is responsible in a lot of ways for most of the structure of classical ballets as we know them today, I realized that I had been a stupid dancer. Yes, I knew that a Pas de Deux was composed of an adagio, two variations and a coda… but I knew so because of performing in or attending performances of ballets. That is just the way it was. Just like the fact that Petipa created a structure where a group of steps is repeated three times and then a variant combination is introduced. Yes, I knew that too, it always went: right, left, right, something different, but I never knew why or how it got to be so.

Well, I had never been given the tools to be an intelligent performer by the institution which trained me; an institution which prides itself of forming dancers who are able to apply in some of the major companies in the world. Shame!!! It pains me to learn only now how the danse d’école came to be. How it evolved, how it went from one country to the next, changing, how one thing gave birth to another. It pains me to understand only now the underlying reasons of the structure of ballet; to understand how Giselle or Swan Lake were absolute breakthroughs or even why one of our studios in Avignon was called Bournonville. All we knew how to do was perform the steps and try to add some feeling to our performance without having a clue about the broader meaning of what we were doing. We were nothing more than dancing machines; stupid performers. And that is solely the fault of the Conservatoire.

But as I said, to me this is the least evil of this whole situation. The other two things stem from one philosophy: dance, or die. You think I am being overly dramatic do you not? You’d be surprised. For one, forcing students whose strength lay in math and science to graduate with a Literature/Philosophy major is shameful! Let’s face it, how many of us students were able to make a career of dancing? A few did; Avignon is a good school, but most don’t succeed. And even those who do usually have to end their performing career very young. You see, we were expected to be primed for becoming pros right after high school and we were not expected to go any further with our academic education.

I can even tell you of one of the girls in our class, who really was an excellent dancer, so excellent actually that the Conservatoire director, Mme Petracchi talked her into dropping out of High School. While Celine did become a professional dancer, what would happen if she were to injure herself? What will she do once she is too old to perform (which will be happening in the next few years). The only option really becomes teaching, which, the last time I checked, is not a profession with a whole lot of earning potential. The unemployment rate in France being what it is, having only a high school diploma seems to leave little opportunity to cross over into other professions. Again, it was all about dancing, dancing NOW. There was no attention given to a plan B. This was not the philosophy with which they trained and students who tried to think of other options were looked upon as being undedicated.

This brings me to my final point. The Conservatoire had no respect for us as human beings. We were dancers; that’s all. Everything came second to that. Even our health did. Every Wednesday, the scale would be brought up in the main studio and we would line up and be weighed, one by one by our costume maker, in front of the director of the school, and all our peers. Our weight was written down and if we gained any, there was hell to be suffered. Usually we got a dirty look and a mean spirited remark.

But the worse was during rehearsals. It was not unusual to be called a “fat cow”, “ugly”, “stupid” or to be told we would be better off being secretaries. Looking back, I am positive we were the victims of psychological abuse, which we turned into physical abuse against ourselves.

Geraldine was one of the most popular students with our teachers. Even though she was not old enough yet to enter the Conservatoire’s pre-professional division, she was picked to perform with the company during its summer tour and was even given some solo roles. Very popular…until she started gaining weight, that is. While I would never have described her as fat now but Geraldine was a little chubby, by dancer’s standards. She was relegated to Corps de Ballet first, and to nothing at all later on. Upon graduating from high school, she entered the pre-professional division and decided to grab the bull by the horns. She said she was dieting and doing lymph drainage massages, and it was working fantastic. Within a few months, she became skeletal, we could see her ribs in her back and her cheeks looked hollow. She was reinstated as a member of the Corps de Ballet and was even picked for a principal’s role (Grands Cygnes) during our performance of Swan Lake that year. She looked completely anorexic. But this was no concern of the pedagogic team of the dance academy, she looked gorgeous on stage.

This, absolutely, disgusts me. I personally had to work on myself a long time to stop thinking of my body as fat. I was never androgynous enough. I was not planning on having a career as a ballet dancer, I was more inclined towards jazz and modern dance, but that very inclination along with my thin but nevertheless woman’s frame was enough to be looked down on by my teachers. The problem was not just caring enough to teach us basic anatomy (we were athletes after all!) or help us be well rounded performers with plans for the future. It was primarily a complete disregard for our growing bodies and young impressionable minds. Toughen us up, they did indeed. I can recall only of one of my teachers ever caring about us as growing young girls, Mr Escoffier.

I am not pointing my finger solely at the Conservatoire de Danse d’Avignon here, even though I have a personal beef with it. I am blaming the whole dance establishment. I recently saw a PBS special on osteoporosis which focused on ballet dancers. All this dieting is bound to catch up with you at some point. The documentary was stating that the mentalities are changing and showed a nutritionist explaining to the dancers of the New York City Ballet that the signs of unhealthy dieting (aka starving) could be things such as amenorrhea, extreme fatigue, loss of body hair etc. While I think this is a good beginning, I also have to laugh at this because in the end, unless a dancer has this perfect androgynously thin body, she will not be allowed on that stage. And to a dancer, this is all that matters, regardless of the price to pay. Choosing one’s health or mental well being is viewed as a sign of weakness. The philosophy I was taught is that if you cannot handle it, then you are not meant to be a dancer.

Before writing this post, I read on the Avignon State House website that anatomy, art history and basic music were also taught at the Conservatoire. I hope this is not just on paper and mentalities really have changed. Being an artist or an athlete is a sacrifice in and of itself. I think it is one most of us young ones were and are willing to make. I personally do not feel any resentment for spending many hours practicing and rehearsing from the time I was 9 years old; I did what I loved doing. It was my choice.

I think, however, that the people in charge of those prestigious training establishments need to look at the broader picture. Most of their students will not be gold medalists or principal dancers. Most students will not be successful. Those who will be successful will only grace the stage for a decade at most before they are forced into retirement by the demands of the art. It is neither fair nor humane to destroy the future for so many in order to eke a few years out of the few.

The images I uploaded with this post are from actual recent performances by students of the Conservatoire National de Danse d'Avignon. Beautiful, isn't it? Truly, this was a good school, but do you think it is worth it?