My weekly workouts and a major foam roller

Hello on Monday morning! I hope you had a great weekend. Mine included the usual —teaching group fitness, dinners out with friends and even a lovely hike and picnic with Dave yesterday in the Marin Headlands.

Over the course of last week, I successfully learned and debuted the latest Les Mills BODYPUMP and BODYATTACK releases in my classes, so it feels awesome to have that behind me. Launch time can be a bit stressful for us instructors. And as much as I look forward to it, I also look forward to completing it. I’ll continue teaching these new releases for a couple of weeks before switching back to older music. After I’ve taught each class a few times, I’ll be preparing some reviews for all of you Les Mills lovers out there.

Now, let’s get to the weekly workout recap …

Weekly Workouts from A Lady Goes WestWeekly Workouts

  • Monday – 15-minutes of upper-body weight training; taught one-hour BODYATTACK class, foam rolling
  • Tuesday – Dynamic warm-up, mobility exercises, 30 minutes of total-body weight training, foam rolling
  • Wednesday – Taught one-hour BODYATTACK class, foam rolling
  • Thursday – Dynamic warm-up, mobility exercises, 30 minutes of total-body weight training, foam rolling; attended one-hour power vinyasa yoga class
  • Friday – Taught one-hour BODYPUMP class, foam rolling
  • Saturday – Taught one-hour BODYATTACK class, foam rolling
  • Sunday – Rest

What was good in my routine?

This week I made some smart decisions: I took a full rest day, even though I had been signed up for a barre class yesterday morning and really wanted to go. I attended a one-hour yoga class on Tuesday, even though I wanted to head home for a mid-day break between clients and lay on the couch. I also held back on my weight-training sessions, because I had been spending a lot of time at home practicing group fitness routines and was feeling a little sore. Over the course of the week, I did three sessions of cardio, a few shortened sessions of resistance, a BODYPUMP class and a yoga class. That’s good variety without going overboard.

What could have been better?

Sometimes in fitness, less is more. Even though I haven’t been doing longer weightlifting sessions lately like I had set a goal to do a few months ago, it’s okay because I feel good. Hopefully I’ll have more time for it sooner or later.

And to help me prepare and recover from the workouts I did this week, I made nice with a new friend …

The mother of all foam rollers

A few new foam rollers showed up in the stretching areas at my gym last Monday, and I’m absolutely a fan of them. Have you ever heard of the RumbleRoller? This little beauty is extra firm, and the bumps are trigger points, which help ease muscle tightness and knots. I’m definitely thinking I need to get one of these for home, because it’s super effective, but not for the faint of heart. 


Proceed with caution, my friends. The RumbleRoller means business.

Congratulations to Paige C., who was randomly selected as the winner of the Shakeology giveaway. Thank you to everyone who entered, and I’ll be sure to offer another giveaway soon. And with that, I’m off to work.

Questions of the day

How was your weekend? Have you tried any new types of workouts lately? What are you looking forward to this week?

Ashley signature

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  1. Ahh we have some team RumbleRollers and they are SO painful. You are completely right when in saying that they’re not for the faint of heart. If I’m sore, especially in my quads or butt, I absolutely cannot use that roller.. it’s wayyy too painful.

  2. Oh wow, that Rumble Roller does mean business! But I’m a “no pain no gain” type of massage recipient, so that might be an awesome experience for me.

  3. I’ve had a busy few weekends of traveling to visit family and friends, so I”m looking forward to being HOME this week and next weekend we are going to a Brewery near our house for an Oktoberfest beer festival!! It’s my first time and it’s supposed to be amazing! Hoping to get some solid workouts in to compensate for some amazing food.

    Glad you got Pump 91 out of the way! I”m excited to try it in a few short weeks!

  4. So glad to hear your launches went well! Can’t wait to hear what you think about them (specifically BodyPump) more in detail. 🙂

    Looks like you had a good and well rounded week of fitness! Great job on that rest day. And wow – that foam roller looks brutal!!

    1. Hi Ashley, Yes, I will need to teach it a few more times to get a feel for what members think and how they react to better gauge my thoughts and feedback. Rest days are great!! 🙂 Have a good Monday.

  5. That foam roller seriously looks like a torture device. I can hardly foam roll with the normal ones, so I’m going to take baby steps toward that thing.

    Love how you talk about what you did right/what could have been better on your week of workouts. It makes me think about what I’m doing right/wrong a little more! 🙂

  6. Oh my goodness, the rumble roller looks intense! Hopefully my 24 hour fitness gets some soon so I can try them out.

    I look forward to week 2 of the Kayla Itsines BBG! I don’t know if you have heard of it but it is awesome; lots of high intensity ploy style circuit workouts.

  7. From now as I visit the gym I won’t only focus on building the muscles and losing that weight alone. I will go for that foam roller and do some foam rolling to get that flexible body. 😉

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