A fitness weekend and my weekly workouts

Happy Monday, my friends! To be totally honest, I don’t have a lot of pictures or fun stories to share from my weekend. I spent the entire time in workout clothes or pajamas and went nowhere but the grocery store or the gym. But still, I’ll give you the quick low-down, then get right into my weekly workout recap. Sound good?

A trip to Safeway and a casual Friday night at home 

On Friday night, I picked Dave up from the BART station (the subway in the Bay Area) around 6:30 p.m., then we went to the grocery store, came home, made pasta for dinner and watched “Narcos.” Pretty thrilling stuff.

Rudy in his cone via A Lady Goes WestWe also hung out with this little guy, who gets his stitches out and cone off in two days!

Attending the “Treat While You Train” workshop all-day

On Saturday morning, I started to learn some of the new choreography for BODYATTACK release 90, which I am debuting tonight. Then I packed up a cooler of food, a notebook and a sweatshirt and headed to the gym for an all-day training. I was there with more than 50 other group fitness instructors from around the area to learn how to teach “Treat While You Train,” which is a stretching and recovery class by Jill Miller, soon to be added to the schedules at a few 24 Hour Fitness locations in the near future. We used yoga tune-up balls (shown below) to massage and release our muscles all day, which served as a good rest day for me after a tough week of workouts.

Treat While You Train training via A Lady Goes WestOver the course of the day, we used these to release tension in every part of our bodies!

When I came home at 8:30 p.m., totally exhausted from the training, Dave had a glass of wine and a glass of water poured and waiting for me on the counter. Yes, he knows me so well. After I changed out of my workout clothes, we had grilled steaks for dinner, watched TV and that was about it. It was not exactly our typical fabulous night out on the town, but it was quiet and the right choice for the night.

Spending Sunday immersed in all things group fitness

On Sunday, I spent the entire day working on the computer and memorizing BODYATTACK moves and counts in my pajamas upstairs in our spare bedroom, which has yet to be turned into a guest-room/office. (Good thing, because I use that extra space for at-home workouts quite a bit.)

In order to spend some time out of the house, in the early evening, Dave and I rode our bikes to Whole Foods to pick up steaks for dinner, and the weather was just fabulous at that time of night. It was a lovely little outing, and that was actually my one-and-only time stepping outside for the entire day. (Very glad we went!)

BODYATTACK choreography via A Lady Goes WestThis was my view yesterday, as I wrote out scripting cues, committing the combinations to memory.

And that was basically the entire weekend. Like I said, really riveting stuff. I’ve got a busy week ahead and better plans for this upcoming weekend, so we’ll just let this one slide. Now let’s get into the fitness …

My recent weekly fitness and workouts recap

Every Monday, I like to take a look at my most recent week of workouts, so here we go …

Weekly workouts via A Lady Goes West(Photo credit to Leah Bentley Photography, 2015.)

Weekly Workouts 

  • Monday: Did a 25-minute upper-body weights workout, taught a one-hour BODYATTACK class, foam rolling
  • Tuesday: Took a 45-minute barre class and a 45-minute TRX yoga class at Yoga Treat 
  • Wednesday: Did a 25-minute lower-body weights workout, taught a one-hour BODYPUMP class
  • Thursday: Taught a one-hour BODYPUMP class, a 45-minute BODYPUMP and a 30-minute core class, foam rolling
  • Friday: Taught a one-hour BODYPUMP class, foam rolling
  • Saturday: Several hours of stretching and tune-up ball recovery
  • Sunday: Rest day

What was good about my week of workouts?

This past week was full of variety for me, with some cardio, resistance, core and plenty of stretching and rest. I’m really happy with the fact that I did more resistance training than I have been doing lately. In fact, I picked up weights six times total throughout the course of the week, even though a couple of the sessions were super short. The highlight of the week was, of course, TRX yoga. I mean, it’s just so good! More details on that particular class and the studio where I took it coming very soon.

What could have been better about my week of workouts?

This past week of workouts was really intense because I offered to sub a few classes for an instructor who was out of town. In addition to that, I went to the gym with Dave in the morning before work two times to give him some assistance, so I had a few extra sessions than necessary. I expect the next few weeks to level out, so I won’t be overdoing it again.

That will do it for today, my friends. Today, I’m coaching at Orangetheory Fitness in the morning, working on the computer during the middle of the day and debuting BODYATTACK at night. Wish me luck!

Keep accountable by tracking your weekly workouts. Check out this fitness recap #FitFluential #SweatPink #MotivateMeMonday ... Share on X

Questions of the day

How was your weekend?

When was the last time you did stretching or foam rolling?

Have you learned anything new lately?

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  1. A huge kudos to you and every other workout instructor for learning the moves and not getting confused! Do you find it gets easier the longer you have been an instructor? I tend to spend a good 5-7 minutes post-workout stretching but more than that, I find that swimming really helps stretch my muscles. Luckily now that the weather has warmed up here, I tend to fit in a swim once or twice a week. Great going on your workouts, Ashley-TRX yoga sounds awesome!

    1. Hi Khushboo! YES, it most definitely gets easier to learn the combinations and memorize things the longer you’ve been doing it! But it still takes time to practice as things change. Nice work on your stretching, lady! πŸ™‚ Hope you have a lovely day!

  2. TRX yoga sounds amazing!! I’ve been thinking about incorporating TRX into my Pilates classes sometimes- I bet there is a lot of similarity πŸ™‚ Looking forward to hearing more about it!

    1. Hi Tori, Yes, you can use TRX for nearly any kind of workout, so I’d highly suggest you throw it into Pilates! πŸ™‚ You can lay underneath the straps or put your feet in them for some great core moves.

    1. I know, Megan! I am subbing a few additional classes this week, but will still be doing less overall, so that’s good! Happy Monday, lady!

  3. Sounds like we both needed a weekend off! And is it just me, or is it even more fun to watch people workout while wearing pajamas? Like when I watch The Biggest Loser eating ice cream. It’s weird, but it works. Happy Monday!

  4. Sounds like you need another weekend πŸ˜‰ Although that training sounds like it might have been relaxing too! I would love to teach a stretching and mobility class! I’m trying to talk our gym owner into adding in a few yoga classes after workouts. Even though I don’t teach yoga! Have a great Monday friend!

    1. Hi Giselle! Yes, the training was pretty good on the body, but I DO need another weekend. πŸ™‚ And you can make up your own stretching and foam rolling class for your gym! Go for it!

  5. I love Narcos!! We’ve already finished it and I can’t wait for the next season.
    I wish my day job was a fitness instructor… it’d be so easy to fit in workouts. I’d love to move that much all day!

    1. Hi Bri! Yes, spending all day in the gym does make it easier to fit in workouts, that’s for sure. And we’re almost done with Narcos! LOVE the show, even though I didn’t think I would. πŸ™‚ Happy Monday!

  6. Sounds like a nice relaxing weekend! Sometimes you need those “boring” weekends to get stuff done. I really should start focusing on stretching and foam rolling more. I was doing a great job at first but now I’m slacking on it! Time to roll πŸ™‚

    1. Hi Gretchen! Foam rolling and stretching is very easy to ignore! πŸ™‚ Perhaps you can roll while watching TV at night? Hope you had a great weekend, lady!

  7. I did the Treat While You Train training last weekend. I found it to be a long day, since there was so much sitting. Great info though and I was actually a little sore from those little balls ??

  8. Happy Monday! I had a nice weekend. I guess the last time I stretched was in BODYFLOW Thursday morning – I am so in love with BODYFLOW! I am teaching my last class here in CO, this morning. I guess the next time I teach will be in Japan! I will have a similar computer view here this week as I sit down to learn my formats. Excited to do that in a hotel room in D.C. (I am going to see my husband!!) with no distractions (kids!). There was an initial BODYPUMP training here this past weekend and I got to attend the master class Saturday morning. I feel like I always learn something from the national trainers. It was a great class taught by Adam Bramski – good times.

    1. Hi Melissa! I’ve never seen Adam Bramski teach, but I know who he is — yes, I love to take classes from trainers. And I wish I could do BODYFLOW, but there aren’t a lot of classes around here! YAYYYYY for your trip to see your hubby!! SOOO exciting and much needed for you, I’m sure. πŸ™‚

  9. I adore my little massage balls! I have one that has spikes all over it as well as a smooth one and let me tell you – the spikey one feels more like a punishment sometimes! It really gets into those muscles!
    And how sweet is your man? Making sure you’ve got some wine AND water available. What a nice guy πŸ˜‰

    1. Hi Kat, Wine and water are total necessities. πŸ™‚ A spikey ball? That sounds quite painful! My roller has little knobs that make it pretty rough too.

  10. Wow! Sounds like an intense couple of days of workouts!! I can imagine it’d be a little stressful to have to learn so much choreography, great job with being so focused πŸ™‚ Hope you have a great day and your first time teaching it goes well!! ~ P

    1. Thank you!! It’s not easy to learn an hour of a workout class, but I’ve been doing it for a long time, so I’m pretty efficient with it! Hope you had a nice weekend!! πŸ™‚

  11. Ah you just reminded me I need to do some foam rolling this evening! I haven’t touched mine since a tough leg weight session a couple weeks ago it has been far far to long!
    Love hearing about your fitness retreats, it makes me want to check out some soon!

  12. We had a great wekeend over here, minus a bit of a chill in there air! Got to a spin class, a solo shopping trip (weeee), brunch out with some friends and catching up on How to get away with murder ! Now I’m pooped lol…oh the cone…at least Rudy is small, our dog when he had his, would run into our walls continually and scartch the paint off lol…it was half funny half annoying especially at 2 am !

    1. Hi Fiona! Wow, you had a full weekend, so good work on the spin class, brunch, shopping, etc. I love it! Rudy has definitely been running into things, but he is small – so no damage haha!

  13. Good job on learning some new choreography! That seems like it would take so much repetition! And what’s Narcos? I haven’t heard of this….I feel out of the loop! πŸ™‚

    1. It’s a Netflix show, which is really good and is based on the true story of a drug cartel in Colombia! Hope you had a great weekend! πŸ™‚

  14. What a week of workouts! Sweet little Rudy πŸ™‚ Too cute! Can’t wait to hear more about TRX Yoga, sounds very interesting, and Nacro’s- I need to watch!

    I had a chill weekend as well (so nice), we went to see the Martian in 3D- GOOD!! I got in some good workouts and nice walks, and I’m excited that Fall is here, leggings and long-sleeved tops yay!

    1. YES for leggings and long-sleeved tops, I am so ready for that too. Glad you had a nice weekend, Jessie! πŸ™‚ Here’s to an even better week!

  15. I’ve had weekends like this – It’s hard to spend the whole weekend indoors working but it also leaves you with a sense of accomplishment right?! At least you had your adorable pup to keep you company πŸ™‚

    PS- I’m obsessed with Narcos!! Finished the whole season in like 2 days.

  16. I tried watching Narcos, and I just could not get into it. Sounds like you had a great weekend. It is amazing how much work instructors have to do. I just want you to know that I appreciate it. Have a great day

    1. Hi Heather! I get it, there have definitely been shows that I haven’t been able to get into either. Hope you had a nice weekend, lady! πŸ™‚

    1. Hi Janice! For sure!! Happy Monday to you! And I Hope you have a fabulous week with at least one stretch session thrown in ehheh! πŸ™‚

  17. It’s amazing what a little fresh air can do for you, right?

    Even though you had a work filled weekend, at least it was productive. At least that’s how I try to look at it when I lock myself in the kitchen all weekend, lol.

    So happy Rudy is getting his stitches out on Wednesday! I’m sure he will be thrilled to get that thing off his neck!

    1. Yes, Rudy can’t wait for some freedom hehhe! πŸ™‚ And even though my weekend was productive, I’m ready for a more fun one this time around.

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