How to get stronger in BODYPUMP

Hey guys! Happy Wednesday. I am guest posting on Daily Cup of Kate about BODYPUMP today. . .. the basics, your first class and what to expect.

But, if you have been doing BODYPUMP for a while. . . you might be wondering, now what? How do I increase my strength and continue to challenge myself in my 60 minute BODYPUMP class.

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And that’s what today’s post is about – exactly how to get stronger in ‘pump.

And it’s pretty simple –>

add more weight.

duh, right?

well, it really is that easy.

you know those little 1kg weights? add those. Winking smile

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Ok, but seriously, let’s break down on exactly how to increase your weights. . .

1. ask your instructor for  help. that person who teaches bodypump for you has been specially trained. and they can be a wealth of knowledge for you. also, if I know that someone is trying to add more weight, I am going to pay specific attention to their weight selection and form during class (of course, I watch everyone’s form during class), but if I know you are trying to get stronger and better and are open to critique and help. I am going to give it you! So ask!!

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2. don’t do too many tracks at one time. So, you decide, yup, I want to increase my weights. Now what? Pick 1 or 2 tracks to focus on increasing. Say squats and biceps. Increase those. But. . .

3. Either don’t change or back off on other tracks. If you are really pushing yourself on squats, you probably don’t want to go hard core on the next track (chest), so either stick with your normal weight, or if you are really tuckered out, go a little bit lighter. Don’t worry, you won’t lose your strength in chest just from going down in weight for a class or two. . .

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4. Ok, so you increased your weight in the squat track and now it’s the middle of the song and you are dying. . . it’s ok to use the break in the middle of the track to take off that extra weight. You are now stronger than when you started that track because you used a heavier weight for at least part of the song. Good for you. Now, in the next class, see if you can squat that heavier weight for even farther into the song. Remember, it’s always form first. So, if you feel you are really struggling and your form is suffering, drop that weight. And try again next time. Slowly you will get stronger and be able to squat the heavier weight through the whole song.

5. You added more weight, got thru the song, had awesome form, now what? Add more weight to another track – maybe chest or back. Repeat. Repeat. Repeat. Until you have added weight to the whole workout. Then, start again. That is the awesome thing about bodypump, the workout is 100% customizable depending on what weight selection you put on the bar and you can always be pushing yourself to the next level.

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Be strong my friends. Smile

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Weekend Update: 9/15/14

happy monday! back at it again, right?

what were you up to this weekend?

We had a pretty low key weekend. . .

because it’s Friday . ..

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Summer is officially gone. Cold, wind and rain = time on the hotel gym treadmill. At least I had my goofball husband to keep me entertained thru 6 miles.

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Saturday road trip to the lake = necessary stop at Panera.

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And a stop at Red Robin for lunch. Yup that’s a salted caramel ice cream shake. holy yum. and yes, I was super nice and shared. Winking smile 

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On our road trip, we made a stop on Osseo, WI at the legendary Norske Nook for pie. And OMG they have so many different options. . .

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And the largest sugar cookies I have ever seen. We ended up getting snickers and white chocolate raspberry. They were both delicious, but the snickers was definitely the winner.

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Lake time. . .

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beautiful fall weather run – 63 degrees. 4miles.

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all tuckered out.

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and that was our weekend! already looking forward to the next one. Winking smile 

And because it was pretty marvelous, I am linking up with Katie for Marvelous in my Monday!

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Filed under dessert, husband, Lake, Running, summer, weekend update

Friday Favorites: 9/12/14

Happy Friday!! Anyone else super excited? Ummmm yup. Smile 

I need to make this short and sweet because we are headed up to the Lake today for one last long weekend before it gets super cold!

Here’s what made me smile this week.  ..

this breakfast. delicious. filling. and quick.

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my new rese active wear top.

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abby’s bows after getting groomed.

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peanut butter m and m’s. love.

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random wednesday off of work and extra hang out time with luke.

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dinner with my parent’s on a weeknight + luke reading books with grandpa.

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What made you smile this week? What are you up to this weekend??

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Spreading the link love by linking up with Heather and Claire again this week.

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Filed under Friday, Recap

Thursday thought

Just popping in to share this quote with you.

When I am stressed out about making a decision or wondering which move to make next, I always find comfort in this quote and know that I am exactly where I need to be.

Happy Thursday friends. Smile 

Linking up with Amanda today for Thinking Out Loud!

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My family’s Oatmeal Chocolate Chip Cookies

So, these are the cookies I teased you all with last weekend.

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I probably ate my body weight in them last week. Yup, they are that good. Smile

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Chewy, thin, the perfect balance of oatmeal and chocolate chips.

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Whenever I want oatmeal chocolate chip cookies, this is my go- to recipe. And one that I have used for-ev-er. I remember mixing these up as a little girl with my Mom for my Dad who l.o.v.e.d them. Hmmmm I probably should have saved a few for him. Oh well, they are so easy to make and come together super quick, I can make another batch. Luke loves using the mixer and would love to make some more. . . he also loved that I have the recipe written down from my parent’s house on Cookie Monster paper. Winking smile

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Oatmeal Chocolate Chip Cookies

Ingredients:
1/2 cup butter
1/2 cup brown sugar
1/2 cup sugar
1 egg
1 t vanilla
1 T milk
1 cup flour
1/2 t baking soda
1/2 t baking powder
1/2 t salt
1 cup oats
1 cup chocolate chips

Directions:
1. Heat oven to 350 degrees.
2. Cream butter, brown sugar, sugar together
3. Add egg, vanilla and milk.
4. Add flour, baking soda, baking powder and salt.
5. Add oats.
6. Add chocolate chips.
7. Bake on greased cookie sheet for about 8-10 minutes. Make sure to under cook them, like this. . . a little brown around the edges but the middles still look doughy.

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They will continue baking on the cookie sheet after you pull them out of the oven.
8. Let rest on baking sheet for 1-2 minutes, until they look like this. . .

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9. Place on cookie rack to cool.

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10. Enjoy.

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I am linking up with Peas & Crayons for What I Ate Wednesday this week!

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TYT #12 – Athleta Love

So, the newest Athleta catalog just arrived in my mailbox this weekend and I am drooling. . .

I don’t have anything Athleta in my closet. . . yet. . . but based on this catalog, that will have to change asap.

Hidden agenda tank. Love love love the back of this tank.

Colorblock Chi Tank. Love the 2 colors of this tank. Simple tank with a twist.

Crystal Chaturanga™ Tight –> in polka dots. adorable.

Rev Up Stripe Tank. Simple. Classic. Cute stripes.

Odyssey Infinity Scarf. Doesn’t this look perfect addition to your closet? I am pretty sure I would live in this over the winter in MN.

And no, I don’t have any affiliation with Athleta and I’m not getting anything for writing this post, I just really loved the latest catalog and wanted to share. Smile And maybe, my husband will take the hint and pick out something pretty for me. . . a girl can dream, right?

PS: I hear they have a similar program to Lululemon. . . if you are an aerobics instructor, you can bring in your certification and get a discount.

Totally linking up with Becky for Treat Yourself Tuesday. Smile

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Weekend Update: 9/7/14

Hey! Happy Monday. Did you have a good weekend?

Here’s what we were up to around here in Minnesota. Enjoying the beautiful end of summer weather perfection. . ..

Starbucks date. . .

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Farmer’s market.  .. 1st pumpkin!

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Saturday morning run = 8 miles.

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Adorable.

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Saturday afternoon = chocolate chip oatmeal cookies.

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Saturday night with friends around the fire.

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+ S’mores. 2 marshmallows for the win. Smile

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Sunday was family time. Scott’s parents and brother came down to hang out for the day. . .

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And now it’s Monday again.

But a great weekend at home. Love it. Smile

And because it was pretty marvelous, I am linking up with Katie for Marvelous in my Monday!

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Filed under summer, weekend update

Friday Favorites: 9/5/14

woo hoo for Friday!! I am so excited. Smile

why do short weeks seem to take so long? Shouldn’t they go by faster?

Anyway, here’s a few things that made me smile this week.. . . feel free to play along in the comments or on your blog (and link up!)

#1. Fro yo date.

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#2. Getting up early to knock out BODYPUMP.

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I actually love practicing the new releases of BP and I am working on 91 right now. It is super easy to roll out of bed and head to the basement and get in a good workout even before my day really starts. And thank goodness for spark afterwards to make me feel less like a zombie after getting up so early. . .

#3. This AdvoBar.

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Ummmm you guys – this bar is amazing. Delicious. Great flavor. Designed by Drew Brees (so cool!). And I love that it has 12 grams of protein and 5 grams of fiber. Great way to start my day.

#4. Just what I needed after work.

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Oh man, after a hard day, pushing my 35 pound turkey around was just the stress reliever that was needed. And that is why I love running. It helps me to de-stress and work through what’s on my mind. Bonus points that Luke gets to come with and get some fresh air too.  . .

#5. Football.

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I am typing this post up while watching Packers v. Seahawks. Happiness is watching Aaron Rodgers play. #fact #gopackgo

#6. This face.

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She likes to snuggle on the bed while we are getting ready in the morning. And it is so hard to not get back in bed with her!

I am really looking forward to this weekend. . . not too much on the agenda. Farmer’s Market, Scott’s family is coming for lunch, long run on Saturday, going through some boxes that are still leftover from our move (6+ months ago!), and relaxing with the family.

What made you smile this week? What are you up to this weekend??

Fri_Favs

Spreading the link love by linking up with Heather and Claire again this week.

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Filed under advocare, body pump, Friday, Running

Luke & Drake

Drake the Dinosaur came home from school to spend Labor Day weekend with us. Each early preschool friend gets to bring Drake home for a weekend, take pictures, and then take the pictures and Drake back to school to share their weekend with everyone!

Luke loved Drake right away. Our day started with reading books and hugs.

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Then, we got into the car with Abby to head to the cities.

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Drake met Grandma and Grandpa Thompson (Dad’s Mom and Dad)

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Then, we picked up Uncle Adam and went to the MN State Fair!

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After the fair, we got  in the car again and drove to Wisconsin to the Lake. Grandma Mary and Grandpa Tom live there! (Mom’s Mom and Dad)

Aunt Jenny, Drake and Luke played a new game on Aunt Jenny’s iPad called Construction Site.

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And then Luke and Drake helped Grandpa Tom with the dishes.

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Time to get ready for bed and that means brushing teeth.

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Hanging out. . .

with Mommy.

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And Daddy. . .

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Boat time!!

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Snack time in the car on the way back to Mankato.

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And we finished our weekend with a family run.

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WIAW: The Great MN get-together–2014

I am linking up with Peas & Crayons for What I Ate Wednesday this week for a look at what we ate at the MN State Fair last weekend. . .

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We started with a new fair food – pretzel cheese curds. ummmm deliciousness.

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And one of our new favorites from last year – deep fried bread pudding. Don’t be deterred if you don’t like bread pudding.  .. it’s more like deep fried French toast with a caramel drizzle. Amazing.

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Fair staple – mini doughnuts.

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Another fair staple – corn on the cob. Ridiculously overpriced but super yummy.

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Greek yogurt sample.

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A new one for us – Minneapple pie with cinnamon ice cream. No go. Not good. I think this was my first did not finish fair food.

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Beer fixes everything.

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Pizza tots. Another new fair food. Decent, but probably won’t get them again.

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Strawberry smoothie. Fresh strawberries – yum!

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And we always finish with a bucket of Sweet Martha’s cookies to eat on the way home and for the next few weeks. Winking smile

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Until next year. . .

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