Tabata Tuesday: Kickboxing Core

Here is a glimpse into a new class I am teaching at Georgia Tech. I have combined my 2 of my favorite fitness formats, kickboxing and HIIT. My class uses HIIT timing, kickboxing skills, and conditioning drills to create a high sweat, high rewards, lunchtime workout.

Here is the core workout from today's class:

Inchworm

• From standing position, flex at the hips, and walk hands down to the ground
• Walk hands out to the plank position 
• Walk hands back to feet in forward flexed position
• Return to standing position and raise hands above head
• allow knees to bend naturally as you walk out and in

Down and Up

• From standing position, flex at the hips, and walk hands down to the ground
• With hands on ground walk or hop feet back, land in plank position (for an added challenge add a push up here)
• Walk or hop feet back toward hands
• Stand or hop to standing position 

Participants completed this mixed interval for 4 minutes: 20 seconds/10 seconds for 8 sets. I think this core portion is the hardest part of the workout. But, the class smiled while they worked so I think they liked it.

Today was a good goal day for me. The kickboxing class helped me to exceed my step goals, I got in my plank, and logged more than 45 minutes cardio. I still coming up short on the water. I managed 62oz today and yesterday, but I think tomorrow will be my success day!

Health and Happiness,

L

Disclaimer: This workout was offered in a live class under the supervision of a fitness professional. Attempting any exercise on this site is done so at your own risk. Not all exercise programs are suitable for everyone. Always consult with a physician before beginning any fitness program or attempting any new exercises. 

6 Must Haves for Your Fitness 1st Aid Kit

June is National Safety Month. This month we'll be discussing ways to reduce the risk of fitness related injuries and the basic 1st Aid for those injuries if they happen. Today's topic is your personal 1st Aid Kit.

Common injuries range from cuts and scraps to strains and sprains. With these few items in your kit you'll be prepared for most minor injuries. 

1. Latex Free Gloves - keeps you free of bodily fluids and latex free guarantees you won't cause a reaction
2. Nonstick Pads - easier to remove than gauze as injury begins to heal, you'll be glad you invested in these
3. Latex Free Adhesive Wrap - allows for a more secure hold than a gauze wrap, can also be used for splinting
4. Antiseptic Wipes - keeps wounds and scrapes clean and free of debris, creates a clean surface to work with
5. Latex Free Bandages - various sizes for a variety of scrapes and wounds
6. Scissors - for cutting tape, gauze, and pads for proper size

Nice to have:

Ice Pack - reduces swelling from bruises and scrapes; break and shake ice packs are made for 1 time use after use discard and add more packs to kit; I recommend investing in gel ice packs for home use.

I have had enough fitness related injuries to always keep a kit on hand. You don't need an official kit to get started you could use a small zip bag and stock it full of the basics. Your goal is to keep the injury stable until you can seek further treatment.

What is in your first aid kit?

Check in every Monday this month for more basic 1st Aid for fitness:

Monday 6/8/15 - Bumps and Bruises

Monday 6/15/15 - Cuts and Scrapes

Monday 6/22/15 - Strains and Sprains

Monday 6/29/15 - Oh That Toe (A follow up on my recent injury)

I am an AHA Heartsaver 1st Aid/CPR/AED instructor and I offer training course at Georgia Tech and in the Atlanta Area. If you are looking to get First Aid Certified you can use this link to find a class online or near you.

If you found this entry helpful please share with your fellow fit geeks.
Tweet

Health and Happiness,
Larissa

Goals for June

Can you believe we are already half way through the year! Yikes! When did that happen?

Here is a quick outline of my goals.

Short Term Goals for June:

Fitness

• 45 minutes a day of cardio 6 days a week
• 3 days of total body weight training a week
• 1 day a week of barbell strength training
• 10k Steps A Day
• 96oz of Water a Day
• Plank a day streak of 31 days

Professional

• Blog everyday for a month
• Launch 2 new online programs
• Secure sponsors for upcoming blog campaigns
• Attend 1 networking event this month
• Submit my AFAA Presenter documents by June 31st

It has been a busy 2 months for me. We just started a new semester of classes at Georgia Tech. I auditioned for 3 new fitness locations. I attended several entrepreneur networking events and made some great contacts. I have worked hard at creating new opportunities. 

This month is all about following through on personal and professional goals. I have really been pushing myself on the business side of things. Getting outside of my comfort zone and expanding my network. As usual my workouts fell a bit behind, 2x a week instead of 3. But, with BlogFest and the Peachtree right around the corner I am definitely motivated again.

Have you met your short term goals for the year? Are you well on your way to crushing your long term goals?

If you're struggling to meet your goal I have a great opportunity for us to work together to redefine your resolution and find success. I am really excited about this new program and I hope you'll check it out in the upcoming days. I will be posting additional details on Wednesday. Until then keep pushing, we can do so much in 6 months.

Health and Happiness,

Larissa

Jazz Fest with the Fam

I spent Sunday afternoon at Piedmont Park relaxing with the family and enjoying the tunes at Jazz Fest.

The festival is FREE you just have to find parking. I was able to log a mile each way from parking to the park!

We made our way into the park, following the music and the crowd towards the main stage area. On our way we grabbed a goodie bag from the Miss Jessie's crew.

Then we found a shady area and claimed our spot.

Then we noticed a FREE coffee stand and sampled some hot and cold Lavazza coffee.  

Mmmmm tasty.

Piedmont Park is great place to relax, take a fitness walk, or just sit back and people watch. It was a beautiful day to enjoy Jazz Fest with the fam. We enjoyed a nice cool breeze and relaxing tunes with a side of girl talk. Bonus, I was able to log more than 8K steps!

I hope you had a great weekend!

Health and Happiness,

Larissa

Walk This Way

An injured toe means I could not walk or run in our annual campus walk. But, that did not prevent me from participating!

If you were there you may have seen me at registration. Or at mile marker 1.

Or riding along the golf cart directing walkers or assisting injured participants.

The route took us along the Pi Mile. A 3.14 mile route that starts at the CRC and lead us in front of the presidents house, pass the stadium, and back to the CRC.

It was great getting to see some of my former co-workers representing their departments.

I am glad I was able to contribute and help make this year's president walk an enjoyable experience for our faculty and staff. 

The campus walk is annual event that brings together our campus faculty and staff to celebrate Employee Health and Fitness. It is an opportunity for faculty and staff to socialize, meet CRC staff and trainers, and learn more about our employee fitness services.

How is your campus celebrating Employee Health and Fitness Month?
Tweet

Share your event in the comments below.

Best Regards,

Larissa

Green Dreams of Kale Smoothies

Yesterday I took a special trip out to Decatur for the grand opening of Kale Me Crazy.

Kale Me Crazy is a juice and smoothie bar that also offers healthy catering. You can find them at 3 locations around Atlanta. Their new Decatur store is their 3rd location.

I love Kale and I love freebies, so I decided to drive down and get a taste of Kale Me Crazy.

There was a long line when I arrived, but it moved pretty quickly. People in line were browsing the brown paper menus, I already knew exactly what I wanted. I was going to get the Green Dream. A blend of Kale, spinach, pineapple, mint leaves, and coconut water.

As I waited they were passing out samples and I was able to get a taste of the Tropical Trippin and Super Matcha. Both were very tasty. 

The Trop Trippin is a blend of orange, mango, pineapple, coconut yogurt, and coconut milk.

The Super Matcha is a blend of matcha tea, blueberries, banana, spinach, chia seeds, agave, and almond milk.

After a short wait my smoothie arrived!

It was very tasty. Semisweet with a hint of mint. It was a very hearty smoothie. It felt like a meal. 3 hours later I was still full. Not bad for a free meal.

Have you tried kalemecrazy yet? What is your favorite green smoothie?

Tweet

It was fun trying something new and I always enjoy supporting local businesses.

Looking forward to sampling more healthy eats around the city.

Health and Happiness,

L

32 Years

On April 24th I celebrated my 32nd year outside of the womb. Whooohoo!

Here is this year's birthday workout!

Back when my Dad owned a Crossfit he would create Birthday workouts for me and my sister. Now I carry on the tradition and create my own birthday workout every year. A gift I can share with my fitfam ;-)

If you were wondering if I ate cake on my birthday, the answer is yes! But, not just cake, a bacon caramel doughnut cake from Revolution Doughnuts.

Yes, it was as amazing as it sounds! If you don't think it sounds awesome you'd be WRONG. Revolution makes some of the best specialty doughnuts I have ever tasted. They are not on my side of town, but totally worth the drive and the calories when you're in the city.

Later that night Anthony made us a delicious dinner. He even bought a cast iron skillet to try a new method of cooking the steak. He cooked it to perfection. Brown on the outside, pink and juicy on the inside, and perfectly season. He went the extra mile and made his first attempts at baked sweet potatoes and sautéed asparagus. 

Clearly my husband has learned the way to my heart is doughnuts and a perfectly prepared steak.

My sister cam over Saturday for DVR and bad movies. This weekend's random pick was Paranormal Activity 4, they should have stopped at 2. She also came baring gifts! 

We both love Mindy and her book will be a nice change from all the research based reading I usually do. Super excited to use my whole food gift card there are bags of 365 quinoa and  bacon waiting for me. 

Then we wrapped up the weekend with brunch out at West Egg in the city. My mom and sister have been frequenting this spot without me. For my birthday I was able to convince them to include me. I love breakfast food so I always say yes to an invite to Sunday brunch.

So much good food. 

I ordered the Peachtree Plate and it was so good. The the tart fried green tomatoes paired well with the creamy cheesy pimento grits. The maple bacon was the highlight of my meal not too salty, not too sweet, perfectly balanced. Mmmmm drooling just thinking about it.

I had a great weekend with the fam and I appreciated all of the messages from everyone.

Cheers to another year of health and happiness!

Larissa