six week core evolution part 4 of 4: follow up

It has been over 3 months since I began my Six Week Core Evolution journey.  I am happy to say that my food choices continue to be much improved.  I'm NOT on a diet; I've just adopted healthier eating habits.  I don't miss the foods that were dragging me down, and my total weight loss hit the 10 pound mark and has leveled off there.  That is even more than I intended to lose, but I feel great where I am.

Our lives tend to fall into cycles.  Sometimes we go through periods when we become distracted from taking care of ourselves.  It happens!  There is no need to judge ourselves harshly or get discouraged, we can always decide to reclaim control.  A 6 week cycle is a great way to get back on track.  6 weeks is a manageable commitment, and one that can really yield results!  Having the ongoing support of a nutritionist, community of teachers, and fellow students are vital to keeping us focused on our intentions and give us the motivation to see things through.  It worked well for me!  If you have any questions it would be my pleasure to answer them... let me know!

:) Andrea

exhale spa six week core evolution part 3: exercise

photo by jaimiearnold.com

One of the main elements of exhale spa's Six Week Core Evolution program is exercise, specifically taking at least four mind body classes per week.  Being a mind body teacher, my job keeps me in shape. However, there is a big difference between teaching a class and taking a class!  (When I teach a barre class I "take" maybe 10% of it. I spend a lot of time moving around the room and adjusting students' positions.)  Unfortunately my personal practice (outside of teaching) had really dwindled over the winter.  These things happen! I was ready to step it up. 

The barre classes I took included Core Fusion classes and A to Z Method classes.*  I chose to include the Core Fusion Cardio classes that I taught in my records because I "take" approximately 75% of these classes while I teach them, and I do get very sweaty. :)

Here are my exercise records for my Six Week Core Evolution:

Week 1:  took 2 barre classes, taught 2 cardio
Week 2:  took 4 barre classes, taught 3 cardio
Week 3:  took 3 barre classes, taught 4 cardio
Week 4:  took 2 barre classes, taught 3 cardio
Week 5:  took 4 barre classes, taught 3 cardio
Week 6:  took 2 barre classes, 1 Core Fusion Sport, 1 yoga, taught 2 cardio

It felt so good to get back into a regular practice!  I enjoyed seeing my muscle tone increase, especially in my arms and shoulders as a result of all the Core Fusion Cardio classes.  (Lots of deltoid work with light weights, and lots of downward dog!)  Anyone who has committed to a regular barre practice can attest to the amazing results: flatter stomach, crazy core strength, leaner legs, etc.

For those who don't happen to be teachers, I recommend 5 barre classes a week for best results.  Some people like to attend even more frequently, as many as 8-9 classes a week.  As long as you truly work mindfully, and listen to your body, then great.  Yes, it's expensive (splurge on a membership, it's worth it).  Yes, it's a commitment, but every hour you invest will yield amazing benefits!

:) Andrea

*I included workouts at the other studio where I teach in my program.  The official program offered at exhale would only include classes at exhale spa. :)

interview with fred devito on chicagonow.com

photo by jaimiearnold.com

Here is a recent interview with one of my mentors, Core Fusion co-founder Fred DeVito.


http://www.chicagonow.com/blogs/buick-driven/2010/07/too-hot-to-run-yoga-too-boring-exhales-core-fusion-is-perfect-balance.html

six week core evolution part 2: food records

Photo by appleogen.be

One of the most important things about working with Julie was the ongoing support that she gave me.  Each day I would email her my food records, along with any other nutrition questions that came up along the way.  She was always accessible, knowledgable, and most of all, encouraging.

Bloggers are not supposed to bore readers with topics like "what I had for lunch" ;) but I thought I would go ahead and share some sample food records in order to illustrate what a typical day looked like using (my interpretation of) the guidelines she gave me.  (These include my exercise records also.  I will elaborate more on the exercise portion of my journey in another post.)

5/11/10

6:00 am


whole wheat wrap, 2 eggs, a little avocado, salsa, a little 2% yogurt

1 peach

black tea 1 sugar

6:30-10:00

Taught 2 Core Fusion classes, 1 Core Fusion cardio

10:00

KIND bar

10:30

Took 1 Core Fusion class

12:00

Green salad, 1/2 cup tuna no mayo, balsamic vinaigrette, a few kidney beans

Pita chips, 1 Tbsp hummus

1:00

small peach

1:30

1/2 banana, 2% fage strawberry yogurt

5:00

pasta w/ grilled chick, broc, snow peas, olive oil, flax oil, mushrooms


5/20/10

7:30

smoothie: one tsp instant coffee, one scoop chocolate whey protein powder, 1/2 banana, 3/4 cup rice milk, 1/2 cup frozen raspberries

930-11:45

Taught 1 Core Fusion, 1 Core Fusion Cardio

12:30

KIND bar

1:30

green salad, flax and olive oil, balsamic vinegar, grilled chicken strips

3:00

Fage 2% yogurt w/ strawberry

5:30

1 dark chocolate square

6:00

green salad w/ carrots, tomatoes, broccoli, a little grilled chicken, italian dressing

6:45

grilled cod w/ olive oil and parsley

grilled peppers, mushrooms and onions

1/2 cup basmati rice

8:30

a few pita chips, 1 tsp olive tapenade

9:30

small green apple, 1 tsp peanut butter