Vibe Ride Cycle and Circuit Was A Huge Success

Students dripped sweat and sculpted their bodies during today's hybrid workout. Cardio & Kettlebells was a great way to start the weekend! 

www.theviberide.com

This was my 1st hybrid class and I feel like it was a huge success! Tiffany got the class warmed up with about 30 minutes of high energy rhythmic cycling. I love the club like energy and atmosphere of the rhythm classes. You get lost in the music and almost forget how hard you're working. Then you feel the burn in your thighs and the trickle of sweat down your face and you remember, this is a hard workout.

From there the class transitioned upstairs to the VibeBody studio. I split the class into 5 stations and we reviewd each exercise and each station as a group. Here was the break down for today's kettlebell workout:

1. KB Deadlift
2. KB Bent Over Row
3. KB Overhead Press
4. V-Sit
5. Planks

The idea was to work the muscle groups that weren't completely fatigued from the cycling class. After a brief overview students started their 3 rounds of Kettlebell circuit. We finished out the day with a 10 minute cool down and stretch. 

I stuck around for a bit to answer student questions and to recap the day with my co-instructor/owner. We felt like the class was a huge success. It was a great way to cross promote service and expose students to a workout they might not have tried otherwise. 

Did you make it out to the class this weekend?

Please share your experience in the comments below.

Health and Happiness,

Larissa

Today Was a Foodie Kind of Friday

This Friday was all about yummy food.

How did you start your day? I went down to the city in hopes of snagging discount tickets for Taste of Atlanta.

I was 9th in line for passes at Diner at Atlantic Station

Look Diner even provided coffe for us early risers

Free Coffee and the coveted 2 for $20 pass!

Task complete! I got my passes for me and the fam. I was also able to swing by a second location and pick up a pass for a friend. Happy to share the awesome when I can.

Today is also National Doughnut Day! Where did you celebrate? I went to my favorite spot, Revolution Doughnuts!

I finally got to experience "the line" at Revolution, it was totally worth it!

It was also their 3rd birthday. Every purchase came with a birthday cake doughnut. A tiny tasty treat.

Look at this cute lil morsel!

I was able to enjoy their new seasonal treat, the peach slider. It was so good. The dough was light with a dusting of sugar. The peach fillinig was fresh and firm with a nice mix of tart and sweet with a bit of sweet cream layered in. Perfection. 

Seasonal Peach Slider from Revolution Doughnuts in Decatur

Did you celebrate national doughnut day?

Where did you celebrate?

I really enjoyed this foodie Friday and I am so excited about Taste of Atlanta 2015! 

Health and Happiness,

Larissa 

I committed to 30 posts in 30 days

Why would I commit to 30 posts in 30 days?

Improved Writing 

Some posts will suck. Some posts will be awesome. I have to practice my writing skills to get any better at it. Hopefully the act of writing and quick edits will improve my overall blogging.

Increased Productivity 

There are months when I may only post once. I have content, I have just been revising it so long it doesn't feel relevant any more, or I just lost interest in the topic. By committing to publish each day I can keep my content fresh.

Finding my voice

The main goal of this exercise is finding my voice. Posting once or twice a week has not been enough for me to feel like my writing is a true reflection of me. My hope is writing a variety of articles will help me solidify my style.

Have you tried daily blogging?

How did you find your voice?

It's day 4 and I'm already struggling. Wish me luck!

Health and Happiness,

Larissa 

What's Up this Wednesday

Today was a great day for all of my goals except water.

I had a productive morning with my client. We have decided to give the 21 Day Sugar Detox a try. I loved the simple recipes in Practical Paleo and I was curious about Diane Sanfilippo's follow up book 21 DSD. So my copy should be in on Friday,we'll pick a start date, and I'll post updates here on the blog.

After my one-on-one session I squeezed in a quick personal workout. I was not able to get through the whole workout. I did complete biceps, triceps, and quads before meeting my faculty/staff group for a lunch workout.

I finished out the night with some great energy in my FlirtyGirl Fitness class. I am loving my new mix from Dynamix. The current summer choreography has flowed perfectly with the new music.

Goal Check

• Exceeded 10K Steps
• Plank A Day
• 45 minutes cardio
• Still short on water (need to get creative with my hydration)

Hope you have had a productive first half of the week.

Health and Happiness 

Larissa

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.
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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