Thursday, April 15, 2010

Punk Rope: Workshop!

Last Saturday I attended a fitness workshop called Punk Rope. It is a cardio and  boot camp style of class utilizing rope jumping as the main cardio component. The great thing about Punk Rope is that not only is it cardio and kicks your booty, but they incorporate group activities as well like relays and working with partners to do core. 

Here is founder and president Tim Haft holding a rubber chicken the group passed around to do introductions. It really set the fun atmosphere of the day! ONE component of every class that has to be included in the format is PLAY. I love that, and can get behind it 100%! I wrote a post about the importance of  play a while back. Check it out! 

Punk Rope created their own jump ropes that are adjustable to your height and have their logo on the handle! 

Despite the fact that I jumped rope all through grade school and could even double dutch with the best, keeping up with the class was a new kind of challenge. Tim and Shana, who run the classes and workshops together, taught us the proper jump rope form and the proper way to turn the rope.  Relearning HOW to jump took a lot of the morning, but we also practiced specific jumps: the cross over, the jogger, the playground, the boxer and many variations on those. 

Before we took lunch we broke out the long ropes and played a little. I caught these cool pictures of Shana! In one I caught her with the perfect form as she lands! Score! 

Jump Rope form: 
Feet together
knees slightly bent
jumping and landing from ball or front of foot
Landing light (you shouldn't hear your feet hit!)

With the long ropes, our tendancy is to jump higher, but with our own rope, the jump should be very small. Tim and Shana suggested wearing very flat, minimal shoes so that the rope wouldn't get caught on them, they each rocked wrestling shoes. Hmm...minimal shoes? It's everywhere these days! 

Shana's great form: heel's not hitting the ground!

After the break they led a Demo Class which took us through the full format of one class: jumping, individual drills, group relays, core and with warming up and cooling down. Each class they lead has a theme and our demo class was Scotland! Both were in plaid, Tim was in a Kilt and all the bands they played were Scottish!

Shana instructing a young girl in the demo class. 

One of the best things about  Punk Rope is that they are taking it into the schools as well. Tim is committed to working against the epidemic of childhood obesity and keep everyone of ALL ages active. 

Because of this, punk rope allows us to use their format anywhere, change it to fit our needs and doesn't require we be re-certified every year, we simply have to keep that spirit of play in our routine. There are refresher courses we can take, but Tim stressed it's more about getting the movement out there and fighting obesity than it is Punk Rope making money. 

They have big hearts and a big vision. Punk Rope is in 14 states and growing! 
Way to go Minnesota! 

We were a roudy bunch! MANY of the attendee's worked directly with kids programs either at the YMCA or other facilities, some even from surrounding schools.

Ritzelda and Shannon a couple of hard core groupx instructors! 

Tim and Shaun YMCA Director of Group X 
(thanks Shaun for bringing Tim and Shana to MN!)

Me and Tim after the workshop! It was a 7 hour workshop and conducted SO well. They were detailed, taught us step by step how to execute the moves and discussed format, they answered all our questions and were fun to be around. It was WELL worth it. 

SUPPER. It was huge afterwards, my appetite was through the roof! 
Turkey burger with avacado, Kale with Tamari, garlic and cheese and a sweet potato with cheese!

I am officially a punk rope instructor! Just have to find a place to teach the class! 

All my loot from the day, it was a wonderful experience. 
Click here to find a punk rope class near you or to learn more about becoming an instructor! 

5 things: Feeling good about your fitness

When working out gets stagnant or old (let's face it, sometimes it does!) it can be a challenge to feel good about it. When we have been doing the same workout & been on the same journey for so long, we need a little extra UMPH to feel good about our fitness!

Here are a few tips for feeling good about your fitness: 

1) Make each workout your own: Even in Group Fitness classes you can make your workouts your own. If you are taking a class you can always do the modified moved either for advanced or to make the moves more manageable. Otherwise, spice things up and get the most out of what you do:
  • Up your weights
  • run the extra block
  • stand on one leg to improve core strength
  • do an AB blast during commercials
  • workout at home if you can't otherwise
  • recruit a friend who runs faster
--make your workouts count by making them your own!

Working out at home! 

2) Write your goals out for the week and take inventory:  Set some goals weekly such as working out 3 days, lifting weights running or hitting 15 miles or more for the week! Write down what you want to accomplish, maybe even by day like at Dare to Tri and loop back at the end of the week to see what you accomplished! I am going to be trying this...join me!

3) Cheer yourself on: Give yourself encouragement as you go! Write 3 or 4 affirmations to say before the long run or the Body Pump class, tell yourself your fast, strong, fit and fantastic. Even if it's just repeating "I can do this, I am awesome" it will make you feel better when you're done! You'll feel awesome! 

4) Reward yourself: Soak in a hot bath, go to bed early, create a date night with the hubs, get a hot new pair of socks at Target`, download a bumpin' new itunes song for the next round, sprinkle some chocolate chips on anything! Treat yourself well after you treat yourself to a hard workout and you will want to do both again. 

5) Think big picture: Feeling good about our fitness is an ongoing process, if we miss a workout, splurge a little with the rich food or don't meet a goal, we have to remind ourselves that this is a marathon not a sprint. 

Cooling down and feeling good! 
Photo by Lucas Saugen

To be effective with fitness fitting into our lifestyle we have to view it as a big picture! There is no finish line...

Related Posts with Thumbnails


Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.