Fun at FitFest!!!

Atlanta Fit Fest was exhausting...but soooo much fun.

FlirtyGirlFitness with Jenn Hall, Ultimate Flirty Girl
Started the day meeting up with Jenn Hall, Ultimate Flirty Girl, and other FlirtyGirlFitness ladies.  It was sooooo much fun.  We did a variety of NEW FlirtyGirl Foundation Moves, which was great for me, I was able to be challenged and pick up some new choreography.  She also introduced a new style of teaching the class that I am so excited to try out, FlirtyGirl Freestyle.  This format allows the instructor to be much more creative and break out of your usual routine.  Very excited to try this out!!!  I was sweaty, and smiling, you forget how much fun it is to participate in a group fitness class when you are spending so much time teaching. In 30 minutes my girlfriend burned over 500 calories!

Tone & Dance with Tim Roberts of Bally in Stone Mountain
We took a little snack break and explored the fest before we met up with Tim Roberts for Tone & Dance.  You ever walk into a class a little cocky, I am in great shape, I run all the time, and then have yourself humbled. Yeaaaah Tim humbled me, it was not what I was expecting.  I think he can see it in your eyes that you think you are tougher then his class, he definitely came to me and my girlfriend and quickly dominated us.  By the end of class I was dripping sweat, my quads and glutes were on fire! It was a great workout, another 30 minutes, girlfriend burned about 500 calories.

At this point we had gone throw about an hour of cardio and toning. Time for another snack break! 
We met with the vendors of a natural products line, they were extremely friendly, and I will get there name and info and post here.  There lime body oil smelled amazing!

Diezel Bounce with Delida
Time for Diezel Bounce with Delida.  Diezel Bounce is Delida's creation, a trampoline based workout.  I was just excited to get on the rebounder.  My mom used to purchase just about every piece of fitness equipment that would come out and video...hmm maybe that is how I wound up in this industry...one thing she still owns is the lil mini trampoline.  Also, more intense than I had expected.  My calves and quads were buuuuurning.  It was a great cardio workout and an amazing toning workout for your lower body and a great core and stability challenge.  I thought I was going to tip over several times, but I did not!  Another 500 calories by my girlfriend...her goal is 2000.

At this point we were both exhausted.  Several times I glance over at my girl and I thought she might fall out.  But, we still reeeeally wanted to do Zumba.

Zumba with Sue of Zumba Atlanta
Zumba time!!! last session.   Zumba with Sue, Sue looked very familiar, I think I have run into her at another convention before.  She was great. I never thought about it before, but now I understand whay Zumba instructors are so dynamic if they are great instructors.  Your emotion has to come through your movements and your face, since there are very few verbal commands given.  It was lots of fun too! Got another great cardio workout.  Shook, shimmied, and swayed our way into over 2000 calories.

Final count. 2 hours of fitness classes. Over 2000 calories burned!

Overall a great way to get a workout at a super cheap price ;-)
It was basically buy 1 class, get as many as you can fit in for free!

Health and Happiness,

Larissa

Atlanta Fit Fest Tomorrow!!!

Early this week I was invited to participate in a FlirtyGirlFitness Demo at Atlanta Fit Fest!

What: FlirtyGirlFitness Demo
When: October 15, 2011, 10:30 AM
Where: Georgia International Convention Center

This should be soooo much fun, just put together my outfit for tomorrow.

Also, if you want to join in the rest of the fun...
What: Atlanta Fit Fest
When: October 15, 2011, 9:00AM - 7:00PM
Where: Georgia International Convention Center


Health screenings, fitness demos, 30 minute workouts, fitnesss competition, and Dr.Oz.

Health and Happiness,

Larissa

Anniversary! GRAVITY and Client I

So I was going through some old files the other day and realize that I just had a couple of anniversaries!

GRAVITYGroup Certified - 4 years! 8/18/2007
1st Personal Training Client Session at Georgia Tech - 2 years! 9/2009

Sometimes I forget how much time has gone by since that 1st class or that 1st client. 

GRAVITY
I can still remember my very 1st GTS class. I was sooo nervous, but it was a brand new class and brand new equipment, so I really couldn't mess up that badly ;-)  I had my pre-planned workout and my GRAVITYClubhouse DVD and my fresh new GRAVITY tank top, nervous and excited, it was a packed class, we had to turn people away! After that I was hooked.  Haha, I remember having that darn machine tower flip back when I was attempting to either fold or unfold it, I mean these things are huuuge, it didn't hurt me but it scared the focus into me...I never made that mistake again!

DEMO at GT

The other day I got to sub a GRAVITY class for the 1st time in a few semesters.  It was so much fun!  I love watching the participants face when I put them into their 3 prong triceps/bicep supersets, 2 sets of triceps pull backs/dbl biceps curls, 2 sets of triceps kickbacks/hammer curls, 2 sets triceps press downs/static bicep curls it is beautiful ;-)

CLIENT I
I actually just ran into that 1st client at GT the other day at the gym at 6:30AM.  I did not realize she never knew she was my 1st client at the facility, I had done some private contractor sessions but none at GT, and well you don't want your client to doubt your ability because you're new at the site.  We had already met once to discuss goals and do a fitness assessment and I remember being so excited.  I had constructed this well designed program of about 8 different exercises and it adhered to all the ACE guidelines, I just thought I was sooo amazing...yeah, we only got through about 4 of those! It was definitely a learning experience...you can not always get to the equipment you want and it takes time to teach, demonstrate, and guide an exercise.  Now I factor all that in.

She took sometime off to focus on her home and family and is back in the gym now getting back into her routine.  I am hoping to get in a couple of maintenance sessions with her in the near future.

It has been a great ride, and it keeps getting better!

Health and Happiness

Larissa

Marathon Training: Week 24

It is hard to believe we have been training for the past 23 weeks! We are almost there!


We have been loosely following Jeff Galloway’s Marathon Training Program. It is a 32 week program, that gradually builds your distance each week and encourages a run/walk pacing system.

I have to admit at the start of the program I was determined to run this entire race. But I think it was about week 17 when we attempted our 1st 17 mile run that me and my running partners realized, we just want to finish this thing in one piece, that I finally gave in to Mr. Galloway’s way of thinking. My husband nearly passed out from exhaustion and my whole body ached for days.

We have finally found a pace that seems to work for us. At a 2:1 run walk we can average about an 11 minute mile. The 1st 10 miles at this stop and go pace are extremely challenging, but when we hit our turn around point at about mile 12 or so, that is when we can truly appreciate.

Nancy Clark's Food Guide For Marathoners is a great resource for tips on pre-run fueling, race day meal testing, recovery meals, and pretty much anything you want to know about food and exercise.  She also has a delicious sport drink recipe, I like the idea of making my own sports drink, especially since gatorade pretty much started as a salt, sugar, water recovery  beverage.  It really allows you to get creative, and tailor fit a concentration that works best for you.

I have also found that if I start carb-loading the Thursday before my long runs that I have a lot more energy, before, during, and after the run.  For my pre-race snack I have always liked half a bagel with PB and strawberry jam or honey, or crackers if I am nervous.  My run snacks include PB pretzels and my sport drink mix.  I learned trying to eat a protein bar while running does not work for me, but post race it is awesome.  And I learned I prefer skittles to sports beans during a run. Post race I prefer a High Carb Protein Bar, a good mix of Carb and Protein, and they taste amaaaaazing after a run.  It is always fun trying different food combos to figure out what your stomach can tolerate and what taste the best.

This week is just 7 miles, I’ll probably crank it out on the treadmill at our gym. I definitely prefer outdoor running, but that is not super safe early morning, Safety 1st!

Health and Happiness

L

I love that new program smell

Picked up 2 new clients this week!

Looking forward to designing some new programs and getting to know some new people.

New clients always help to stimulate my brain, I get more creative with my regulars when I take on a new client. 

You just have to be so atuned to a new client, watching their posture, watching their facial expressions for emotional cues about their workouts and progress.  You have to be so careful with the new client because you know that one bad experience and you could lose them, but a great experience will keep them coming back and help to earn their trust.  In the client trainer realtionship I feel that building that trust is imperative to continued success.

Other fun stuff!

 

(Photo from  http://www.power-systems.com/p-3795-bosu-home-balance-trainer.aspx  9/23/11)

I will be teaching the BOSU/Stability Ball Clinic next week at the Recreation Center so I'll be brushing up on those skills this weekend.  I will be teaching patrons the benefits of instability training and compare and contrast the exercises you can do on both pieces of equipment to what they may already be doing on their own.

We also got a set of Training Ropes at the CRC.  I am always up for learning something new, so I plan to pick up a DVD on their use and benefits this weekend.  Hopefully I can start playing with them next week and help teach a clinic later in the semester. 

Anyone have any great resources on rope training I should check out?

Looking forward to all the newness!

Health and Happiness

L

Do you Tae Bo® ?

It is official!


(photo from https://www.facebook.com/event.php?eid=171332826280139 )

Billy Blanks is coming to our Campus Recreation Center at Georgia Institute of Technology

As part of the 11th Annual Billy Blanks® Tae Bo® Fitness Challenge Participants have a once in a lifetime opportunity to work out with Tae Bo® Creator Billy Blanks!!

There will be 2 session, 1 at 3:15 - 4:00pm and the 2nd at 4:15 - 5:00pm it will be held on the 4th floor of our facility. Best part, it is a FREE event for GT Students, Faculty and Staff but participants must register via facebook.

You do not want to miss this amazing opportunity to work out with the Tae Bo master & creator Billy Blanks!

Currently only open to GT students, faculty, and staff.

When and if they open up registration to Alumni and the General Public I will update this post.

Health and Happiness

L

NEW PROGRAM!!! Express Fit Pass

30 minutes to a Healthier You!

ExpressFitPASS is a new program at my Campus Recreation Center to promote faculty/staff wellness.
This is also serving as a huge portion of my internship for the semester.

ExpressFitPASS is two 30 minute circuit-training sessions with a certified personal trainer who is also an employee at our institute.  The class is offered 5 days a week as a drop in course for a nominal fee in addition to your gym membership - which also allows you access to the track, strength training equipment, and cardio stations.

The first week was completely free! And our numbers were incredible 20 to 30 people per session all week.
I was pleasantly surprised.  Apparently this was exactly what our faculty and staff had been looking for.  Something short, sweet, and effective...but let's not forget affordable.  I even saw several faces from my home office.

We actually have pretty good numbers for a pilot program.  We have about 20 members registered, which makes for a class size of about 5 to 10 per session, very manageable.  We have all fitness levels, which makes for an excellent challenge for me the instructor making sure that everyone is getting a safe effective workout. 

I have gotten some great feedback, even from people who decided not to purchase the pass.  A lady with chronic knee trouble told me she got several exercises she could add to her regimen that she felt were safe for her but challenged her.  Another woman told me the class showed her how to correctly use the equipment she already had at home, but had not put to use in "a while". 

So far the major barriers seem to be the price, parking, and just not having the flexibility to make it at lunch time.  So, maybe we'll try a night session, or some sort of early sign up discount.  They have already worked out a fix for the parking issue that will take place next month!

I am enjoying exposing a new group of clients to novel exercise concepts and empowering them achieve a new level of fitness.

Health and Happiness

- L -