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Power Monday #17 Group Power October Release

October 28, 2013 by Rebecca @ Strength and Sunshine 4 Comments

Hey friends! Happy Power Monday. How was the weekend? I am ready to tackle this week! I rested and got prepared so I am ready to go and get it over with. I finally finished the book (The Innocent) I had been reading for over a month (so sad) and I picked up another from the library (probably not a good idea). I applied to another college, another check in the box ๐Ÿ™‚ I also studied, “homeworked”, prepped some meals, grocery shopped, did yoga, caught up on the Walking Dead (now I am behind one more episode again though, as it always will be). And I can’t forget to tell you about my awesome dinner on both Friday and Saturday night! The re-creation of the Pizza! Just as good (maybe better) as last time. I also received the nutritional yeast I ordered form iHerb last week (and I ordered more Chia bars! I love them so much!). I had never tried nutritional yeast before (except I think once, but only a tiny amount) and was siked to put some on my pizza. It was awesome and I love that it is so chock-full of B vitamins! Sunday dinner was also spectacular. I made CandyFit’s Salmon Nori wraps and had a very cinnamony micro-baked sweet potato, yum!

When I was out driving to various stores and places this weekend I just couldn’t help notice how beautiful the trees are right this moment. But it is always so sad as well. When the leaves change color it is because they are losing their pigment and dieing. So the color change means death for the leaves and hibernation for the trees ๐Ÿ™ All for that cold cold winter to come. But we can still appreciate the beauty while it’s there.

Power Monday

For Power Monday this week I just want to do my review of the new October release of Group Power! I wish they had the trailer up on YouTube, but they don’t yet so you will have to just go off of my crappy descriptions of some of the moves haha! They are tons of new things in this release and they are kind of hard to explain, but I did my best!

Here is a quick run down of the tracks and the weights I have been using. I believe the bar is 5lbs so I added that into the plate pounds I add to each side to get the total weight.

IMG_20130819_190551

Warm-Up: Finally Found You // Weight Factor: Normal // My Weight: 30lbs

+ This is a good warm-up track. Nothing special, but it does the job. When I saw we were going to do dead squats in the warm-up, I knew I would be very happy come the Back and Legs track! (Dead-Squats are the bomb!)

Legs: Suave (Kiss Me) // Weight Factor: Normal // My Weight: 60lbs

+ This…was…KILLER! I absolutely loved this one. It is tons of over-lapping levels (ie: top, middle bottom, and up) and then these scorcher 16 full singles! And when you think your done, no, there are more singles! This was an awesome track!

Chest: Urgent // Weight Factor: Increase to Normal // My Weight: 35lbs

+ This was another killer! You start with an increase on the bar and keep it for most of the track, then switch to normal, but I just kept my increase the whole time. It is tons of traditional chest presses. You have full, top halves, bottom halves, etc. And then at the end you finish it off with a “zillion” bottom pulses! It burns so good!

Back and Legs: Kiss Tomorrow Goodbye // Weight Factor: Normal // My Weight: 30lbs

+ This is a pretty repetitive track, but the Back and Legs usually are. it consists of my love, the Dead-Squat, wide are dumbbell back-flies which are kind of cool since I don’t think they were ever used in a track before. They are kind of like the back-flies we did in last release’s shoulder track. Then we have tons of double clean and presses which I hate. You have to do 2 in a row with out a row in between and it can get a little stressful for the back.

Triceps: Don’t Stop The Party // Weight Factor: Increase + Dumbbells // My Weight: 25lb Bar and 8lb Dumbbells

+ My triceps have been sore the next day after I do Group Power, so I am guessing this is an effective track! I actually don’t mind that had mostly bar work. We just do Tri-Presses with the bar so it doesn’t hurt my wrists and grip like the over head extensions usually do. After the bar work you stand up and do the dumbbell/plate work which is over head extensions. I love these and we also so a pull down in front of the face which I have always loved, but they have not been incorporating them in the last few releases. Glad to see they brought it back. O and to finish, just like the chest track, we do DB OH extension bottom pulses until the song ends, killer!

Biceps: The Stroke // Weight Factor: Normal // My Weight: 25lbs

+ This was definitely different. We do unilateral work with the bar. You start with wide grip curls and then bring one hand in which will be the arm doing all the work. The other had is just balancing the bar. Then you switch sides and do the same sequence of curls. Then you go back to wide and then normal. It is over pretty quick, but I definitely won’t be increasing my weight for this one just yet, it is very challenging!

More Legs:ย Don’t You Worry Child // Weight Factor: N/A // My Weight: N/A

+ Okay. I am pretty sure this is one of the most dangerous tracks they have come up with! It is crazy weird. It is 4 short rounds and you start with a round for each leg doing step ups with a knee raise using the step. You progressively get faster and so on. Then you do a few lunges, then transition to kicking you back leg back and then the danger comes. You do these weird lunge jumps from the step. Now I am find doing them although I am scared my foot won’t land right back on the step and I will twist my ankle and fall. but for the older women in the class I am really concerned some one will hurt themselves. We then do the same sequence except we have one foot up on the side of the step and do squats. But then we eventually transition to those crazy one leg on the step jumps from the squat position. Again, if your foot don’t land back down on the step correctly, you could twist and ankle. I like the track don’t get me wrong and I am definitely fatigued and challenged, but it just seems a little iffy for some. But that is what modifications are for! You don’t have to jump, and you don;t even have to use the step if you don’t want! This is definitely a track where you need to listen to your body and ability.

Shoulders:ย Work // Weight Factor: Increase // My Weight: 25lbs (DBs: 16lbs)

+ You have 3 rounds in this track. you do some short bar work which consists of upright rows and over heads, then a rest while you pick up your dumbbells. For the first dumbbell round you do this weird “monkey” arm move, but with out swinging your arms or torso. Then you repeat the bar sequence and transition to the dumbbells, this time doing bent lateral raises which I adore. Bar for the last time then dumbbells doing under hand front raises which are absolutely killer at this point. And just like chest and triceps your do extra pulses at the end for that solidifying power finisher! I always like the shoulder tracks. Shoulder are my favorite part of the arm to train because of all of the options and I see the most results there!

Core:ย Soul Man // Weight Factor: Normal // My Weight: 15lb plate

+ I thought I would be in all my glory with this track when the instructor announced we would be using plates. Well I was wrong! This track is weak! I was so disappointed because it had so much potential. I love using plates to train the core, but the moves we do with the plates which are lying on your back and bring one leg out and the arms back and switching. Then place the plates on your chest for normal crunches, then some roll-ups and repeat 4 times. My core is just to strong for this track i guess ๐Ÿ˜‰ At least we end with some planks but the first plank we do is a weird bend the knees and bring the hips back then pop up to push-up position. Then we finally go down to an elbow plank and end it there. Not my favorite.

Stretch:ย Diamonds // Weight Factor: N/A // My Weight: N/A

+ My class always gets a late start since the Group Kick class before us always runs over, plus all BTS stretch tracks and pretty lame, just really easy stretches. So we usually do some moves from the track, but then do some other basic essential stretches to loosen up before we head off. We never follow the whole song and usually cut it short due to time. (Not a problem for me since I stretch everyday at home). I hated the song this release too, Rhianna sucks, haha! But the good thing about this stretch track was that it was all standing stretches, nothing weird with the bench, a total plus.

GP-OCT13-clam

So all in all I liked this release. It was really different and incorporated new moves and sequences. It is nice to have a total switch up and confuse the body so we can continue to grow, build, and strengthen. And guess what? I was so surprised that there were no push-ups of any kind in this release! Man, one of my faves was not included, but some of my over faves came back so I will allow it ๐Ÿ˜‰ I can’t wait to see what the bonus chest and bicep tracks are like eventually. Chest is to Blinded By The Light and the Bicep is to Rock And Roll. The chest is increase while the bicep is just normal. I wonder what they entail…I definitely am sore the next day from this release so I know it will be a good one and hopefully I can increase eventually on some tracks. I am thinking shoulders definitely. I have only done the release twice so far (today will be my third time). My favorite tracks were Squats, Chest, Triceps, and Shoulders!

Have a happy and strong Power Monday guys! See you on the blog tomorrow!

So tell me:

Have you done the new release? Do you like it?

Do you feel intimidated/embarrassed to modify moves when you are in a group fitness class? Please don’t. You need to be safe and everyone is at a different level. I know in my class if someone needs to modify to make it easier or harder, they do it and my instructor encourages modifications so that helps.

Filed Under: Fitness, Power Monday, Reviews Tagged With: Barbell, Dumbbells, Fitness, Group Fitness, Group Power, New Release, October, Plates, Power Monday, Strength, Training, Wights, Workouts

Hey there, welcome to Strength and Sunshine! Iโ€™m Rebecca and I'm so glad you're here! This is your go-to destination for delicious, fun, and (mostly) healthy gluten-free and allergy-free recipes, tips & tricks, advice, as well as celiac and food allergy coaching services!


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Instagram post 2195283970094291867_462853852 What does Christmas taste like? ๐Ÿค”๐ŸŽ…๐ŸŽ„ THESE COOKIES! ๐Ÿช Vegan White Chocolate Peppermint Cookies (Gluten-Free, Allergy-Free) ๐Ÿ˜‹๐Ÿช๐Ÿซ * These Christmas Crazy Cookies are:๐Ÿ‘‡ Gluten-Free โค๏ธ Allergy-Free ๐Ÿงก Vegan ๐Ÿ’› Low Sugar ๐Ÿ’š Kid-Approved ๐Ÿ’™ Quick and Easy๐Ÿ’œ 9 Simple Ingredients ๐Ÿ’– Full of Sweet Minty Joy ๐Ÿ’— * Break out ALL the @nestletollhouse Simply Delicious allergy-free white chocolate chips and peppermint candies because these cookies deserve MULTIPLE batches! So glad Nestle brought us allergy-free white chocolate chips this year so we all could enjoy Christmas cookie season in STYLE! ๐Ÿช๐ŸŽ…๐ŸŽ„ If you haven't stocked up and tried them yet, hurry up!!! You need to try these Christmas-tasting cookies (plus, Celiac Santa called and he put in a request for these!!) Click the link in my bio @rebeccagf666 for the full recipe on the blog! ๐Ÿ‘†๐Ÿ‘† https://strengthandsunshine.com/white-chocolate-peppermint-cookies/ * #christmascookies #homemadecookies #holidaybaking #whitechocolate #peppermint #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #top8free #allergyfree #celiac #foodallergies #thefeedfeed #thebakefeed #bakersofinstagram #glutenfreelife #foodallergymom #glutenfreecookies #veganbaking #vegandessert #glutenfreedessert #glutenfreefood #glutenfreebaking #glutenfreeliving #celiacdisease #cookiestagram #vegancookies
Instagram post 2190210617160115376_462853852 What does your family have for Christmas dinner? ๐Ÿค” * We have out big celebration on Christmas Eve (the best day, IMO) and have a big buffet of Italian foods set out in my grandparent's kitchen. As a celiac and food allergic vegan, (and the fact that cooking is my profession, haha!) I bring the free-from dishes! * Not only is eggplant parm great for a cozy winter weeknight meal (Meatless Monday, anyone?), but it makes a great plant-forward entree for the holidays that EVERYONE will love! This one is healthier (hello @gowiseusa air fryer! Crispy oil-free eggplant perfection!) and safe for all our celiac, food allergy, and vegan guests and bellies! ๐Ÿค— * Easy Vegan Eggplant Parmesan (Gluten-Free, Allergy-Free) | Air Fried & Baked! ๐Ÿ˜‹๐Ÿ‘Œ๐Ÿฝ * This Cozy CheeZy Comfort Food is:๐Ÿ‘‡ Gluten-Free โค๏ธ Allergy-Free ๐Ÿงก Vegan ๐Ÿ’› Sugar-Free + Oil-Free + Low Carb ๐Ÿ’š Kid-Approved ๐Ÿ’™ Great Meatless Entree for Christmas/Holidays ๐Ÿ’œ Air-Fried + Baked (or totally baked if you don't have an air fryer!) ๐Ÿ’– Simple Minimal Ingredients ๐Ÿ’— Healthier Comfort Food with Veggie-Power ๐Ÿ’ * It's snowing here, so I think some cozy comfort food is in order on this chilly Monday! Who's with me? ๐Ÿ˜‚๐Ÿ˜…โ„๏ธ * Click the link in my bio @rebeccagf666 for the full recipe on the blog! ๐Ÿ‘†๐Ÿ‘† https://strengthandsunshine.com/vegan-eggplant-parmesan/ * #comfortfood #airfryer #casserole #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #top8free #allergyfree #celiac #foodallergies #thefeedfeed #christmasfood #meatlessmonday #glutenfreelife #foodallergymom #kidapproved #christmasdinner #eatwellbewell #lowcarbrecipes #vegancheese #glutenfreefood #healthyholidays #glutenfreeliving #celiacdisease #goodmoodfood #easymeals #justeatrealfood
Instagram post 2185119379058648148_462853852 Are you ready for THANKSGIVING? ๐Ÿคทโ€โ™€๏ธ Trying any new dishes this year? ๐Ÿค” I hope you got all your grocery shopping done (we all know that every grocery store is a MADHOUSE this week...although it was already crazy last weekend!) ๐Ÿคฃ BUT, I have one more Thanksgiving (or Christmas) recipe for you to add to your to-make list! ๐Ÿ˜Ž Gluten-Free Brown Rice Stuffing Casserole (Vegan, Allergy-Free)! ๐Ÿ˜‹๐Ÿ‘Œ๐Ÿฝ * This Cozy Baked No-Bread Stuffing is:๐Ÿ‘‡ Gluten-Free โค๏ธ Allergy-Free ๐Ÿงก Vegan ๐Ÿ’› Sugar-Free + Oil-Free ๐Ÿ’š Kid-Approved ๐Ÿ’™ Great for a Thanksgiving, Christmas, or Holiday Side Dish ๐Ÿ’œ Easy Meatless Main for Any Weeknight๐Ÿ’– Simple Real Food Ingredients ๐Ÿ’— Healthy Comfort Food at its Finest ๐Ÿ’ * When you don't want bread stuffing, but want something baked (not the overdone "wild rice dressings you see so many recipes for!) this one is a must-try! ๐Ÿ˜‰๐Ÿฅฐ * Click the link in my bio @rebeccagf666 for the full recipe on the blog! ๐Ÿ‘†๐Ÿ‘† https://strengthandsunshine.com/gluten-free-brown-rice-stuffing-casserole/ * #brownrice #stuffing #dressing #casserole #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #top8free #allergyfree #celiac #foodallergies #thefeedfeed #thanksgivingfood #holidayfood #glutenfreelife #foodallergymom #kidapproved #thanksgivingdinner #sidedishes #veganthanksgiving #glutenfreefood #healthyholidays #glutenfreeliving #celiacdisease #goodmoodfood #easymeals #justeatrealfood
Instagram post 2180062372549618176_462853852 Are you team Pumpkin, Apple, Sweet Potato, or Pecan Pie? ๐Ÿค” When it comes to holiday pies, you really can't go wrong with any! ๐Ÿ˜…๐Ÿฅง I never found pecan pie appealing, but to complete Strength and Sunshine's portfolio of "crustless pies", I had to figure out a way to make PECAN PIE a thing! This year it happened... ๐Ÿฅณ Crustless Pecan Pie without Corn Syrup (Gluten-Free, Vegan, Paleo, Keto)! ๐Ÿ˜‹๐ŸŒฐ๐Ÿฅง๐Ÿ‘Œ * This Peculiarly Perfect Pecan Pie is:๐Ÿ‘‡ Gluten-Free โค๏ธ Vegan ๐Ÿงก Paleo ๐Ÿ’› Keto ๐Ÿ’š Sugar-Free ๐Ÿ’™ Healthier, Sweet, & Nutty Southern Comfort ๐Ÿ’œ 7 Simple Ingredients ๐Ÿ’– EASY & Quick ๐Ÿ’ Only 1 Allergen: Pecans (can't get around that one!) ๐Ÿ’˜ Begging for a Spot on the Thanksgiving/Christmas Dessert Table ๐Ÿ’— * Click the link in my bio @rebeccagf666 for the full recipe on the blog! ๐Ÿ‘†๐Ÿ‘† https://strengthandsunshine.com/crustless-pecan-pie/ * #pecanpie #pecans #southerncomfort #thanksgivingrecipes #thanksgivingdinner #holidaybaking #glutenfree #vegan #dairyfree #eggfree #soyfree #easyketo #allergyfriendly #ketodessert #celiac #foodallergies #thefeedfeed #thebakefeed #glutenfreelife #foodallergymom #ketobaking #paleodessert #veganbaking #vegandessert #glutenfreedessert #glutenfreefood #glutenfreeliving #celiacdisease #healthybaking #nosugaradded
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Instagram post 2169912447125673010_462853852 Thanksgiving debate number 2! Side Dish or Dessert? ๐Ÿค” Where does the CLASSIC marshmallow-topped sweet potato casserole reside? ๐Ÿคทโ€โ™€๏ธ * It's always been a "sweet" side dish in our family, definitely NOT a dessert! Boy have I MISSED this controversial dish due to the "all vegan marshmallows contain soy, and all soy-free marshmallows aren't vegan". This recipe has been in the works since last year and it is finally here, on the blog, perfected to a T! ๐Ÿ‘Œ๐Ÿฅณ THE Vegan Sweet Potato Casserole with Marshmallow (Gluten-Free, Allergy-Free)! ๐Ÿ˜‹๐Ÿ‘Œ * This Spectacular Sweet Potato Casserole is:๐Ÿ‘‡ Gluten-Free โค๏ธ Allergy-Free ๐Ÿงก Vegan ๐Ÿ’› Sugar-Free ๐Ÿ’š Kid-Approved ๐Ÿ’™ Paleo Topping Option ๐Ÿ’œ 6 Simple Ingredients ๐Ÿ’– EASY & Quick (just 10 minutes in the oven! ๐Ÿ’ The Healthiest Sweet Potato Casserole EVER ๐Ÿ’— Holiday Perfection for Thanksgiving, Christmas, Etc. ๐Ÿ’˜ * How does your family do the traditional sweet potato casserole? ๐Ÿค” We've ALWAYS been a "canned candied yam and marshmallow family. I know some people top it with nuts and brown sugar, but that gets a thumbs down from me. It MUST be marshmallow-topped (or in this case...homemade marshmallow fluff topped!) ๐Ÿ˜‚๐Ÿ˜Ž * Click the link in my bio @rebeccagf666 for the full recipe on the blog! ๐Ÿ‘†๐Ÿ‘† https://strengthandsunshine.com/vegan-sweet-potato-casserole-marshmallow/ * #sweetpotatocasserole #sweetpotatoes #marshmallowfluff #aquafaba #thanksgivingrecipes #thanksgivingdinner #holidaybaking #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #top8free #allergyfree #celiac #foodallergies #thefeedfeed #thebakefeed #glutenfreelife #foodallergymom #kidapproved #veganbaking #vegandessert #glutenfreedessert #glutenfreefood #glutenfreeliving #celiacdisease #healthybaking #nosugaradded
Instagram post 2164819317391112965_462853852 It's STUFFING Season! ๐Ÿ™Œ Or...do you call it Dressing? ๐Ÿค” DEBATE! What do you call this classic Thanksgiving side? ๐Ÿคทโ€โ™€๏ธ Technically, this is "dressing" since it was baked on its own (not inside a bird). ๐Ÿ˜ My family has ALWAYS called it stuffing and I grew up in the Northeast. In the South, they tend to call it "dressing". They also tend to make it with...CORNBREAD! ๐Ÿคฉ * I ALWAYS make my famous "traditional" stuffing recipe (on the blog), but a cornbread stuffing sounded delicious to try this year! What's your favorite way to make stuffing/dressing? ๐Ÿง Southern Gluten-Free Cornbread Stuffing (Vegan, Allergy-Free)! ๐Ÿ˜‹๐Ÿ‘Œ๐Ÿž๐Ÿฝ * This Corny Comfort Food is:๐Ÿ‘‡ Gluten-Free โค๏ธ Allergy-Free ๐Ÿงก Vegan ๐Ÿ’› Sugar-Free + Oil-Free ๐Ÿ’š Picky-Eater Approved (even if they don't like traditional stuffing!) ๐Ÿ’™ Great for Thanksgiving, Christmas, or ANY weeknight ๐Ÿ’œ 10 Simple Ingredients ๐Ÿ’– Uses my Homemade Gluten-Free Cornbread ๐Ÿ’— Makes You Feel Warm, Cozy, and Full or Southern Comfort ๐Ÿ’ * So Team Stuffing or Team Dressing!? ๐Ÿค” Click the link in my bio @rebeccagf666 for the full recipe on the blog! ๐Ÿ‘†๐Ÿ‘† https://strengthandsunshine.com/gluten-free-cornbread-stuffing-vegan/ * #cornbreadstuffing #cornbreaddressing #cornbread #stuffing #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #top8free #allergyfree #celiac #foodallergies #thefeedfeed #thanksgivingfood #southernfood #glutenfreelife #foodallergymom #kidapproved #thanksgivingdinner #sidedishes #glutenfreebread #glutenfreefood #fallrecipes #glutenfreeliving #celiacdisease #goodmoodfood #easymeals #nosugaradded