AFAA APEX in the ATL: Part 2

Day 2 was even better than Day 1.  Day 2 was all about resistance training, I was definitely in my comfort zone.

The 1st half of the day was anatomy and kinesiology. I love talking about muscle function and programming. Then we moved into "choreographed" resistance training. We utilized varied tempo or time under tension using the beat: 2-2, 3-1, 1-3. Similar concepts and patterns that I teach my clients and students.

The 2nd half of class we applied the AFAA 5 Questions to exercises for the major muscle groups. Then we designed progressions and regressions for exercises in small groups. We finished out the day combining our efforts to design a 15 station circuit.

Each group was challenged to create at least 1 exercise progression that no one in the group had tried before. Here are our 2:

Partner band lat Pulldown with BOSU. Partner A uses core and shoulder stabilization to act as anchor for the band. Partner B kneels on BOSU while performing core stabilization. 

Partner Leg Extension with Squat. Partner A anchors band under heels and performs isotonic squat. Partner B attaches band to foot and stabilizes on support leg while performing resisted knee extensions on the other leg.

Could group resistance training be path to getting more women to lift?  I learned how to work with the music and add some fun variations to my favorite exercises in the GRT workshop.  I do the majority of my lifting in the gym or the fitness floor. Many women still have reservations about resistance training on their own. If I could put together a well designed studio program maybe I could help my fellow ladies love lifting as much as I do! I look forward to applying what I learned to add some resistance training classes to the schedule in January! 

A big thank you to our AFAA Presenter Linda for sharing her knowledge and experience. 

What was 1 thing you learned at APEX?

Until next post,

Health and Happiness,

L

AFAA APEX in the ATL: Part 1

Day 1 of AFAA Apex I got to hang out with AFAA Presenter Yoko and 10 other fitness professional during Group Exercise: The Practical Way

Our gym was hosting so I assisted with registration and lunch logistics.

My favorite part of the day was the practical skills portion. We discussed musicality and practiced cueing and creating 6 progressions for a variety of exercises. 

Can you think of 6 progressions for a lunge?

We used:

- wall assisted step forward

- step up onto step

- isolated lunge forward

- forward alternating lunge

- walking lunge

- plyometrics lunge

Below is a picture of My partner Catherine and I after successfully demonstrating our excercise cueing skills. 

It is not as easy as it looks, and it is definitely a skill worth practicing and perfecting.

Yoko did a great job leading our group for the day. She has over 30 years of experience and her blend of knowledge, humor, and sincere desire for our success made for a great workshop.

I look forward to gaining more knowledge and practicing more skills tomorrow.

Health and Happiness,

Larissa 

Fruits & Veggies: 3 Tips to Add More to Lunch

This week's tip will help you serve up a nutritious lunch for you or your family.

If you opt for the side salad try using a spring mix, spinach, or kale for a more nutrient dense and flavorful salad. If you prefer a sweeter salad add fresh blueberries, oranges, or strawberries. For a basic dressing combine balsamic vinegar, olive oil, and fruit juice then drizzle or spray it on your fresh greens.

If you like the size and texture of chips try cucumber and squash sliced as chips. Sprinkle with parmesan, sea salt, or Mrs. Dash for added flavor. If you just need an added crunch add a handful if baby carrots or sliced apples.

My favorite lunch boost is to mix in a handful of vegg into my lunch portion of pasta or rice.  Broccoli is a great way to boost a rice dish, adding volume if you are low carbing it. Spinach and squash mix in seemlessly with a fresh tomato sauce.

Next week you can find tips on veggie snacks for your daily menu.

How do you add more veggies to your lunch?

Share a recipe or tip in the comments below.

Health and Happiness 

Larissa

Fruits & Veggies: 3 Tips to Add More at Breakfast

September is "Fruits and Veggies - More Matters" Month. You can find tips on the blog, every Tuesday this month.  Follow me on Twitter, Instagram, and my Facebook page for more tips.

Why more fruits and veggies?
Nutrient dense food 
If offered the choice, I would rather try and get my vitamins and minerals from food than a supplement, and food definitely tastes better. Here you can find a list of the nutrients in your favorite vegetables.
Higher in fiber
Fiber promotes healthy digestion and creates a sense of fullness.  If you feel full from low calorie nutrient dense foods you are less likely to indulge in less healthy choices.
Add texture and color to your meals
Sometimes I just add veggies or fruit to make my plate look brighter and more appealing. A few spears of asparagus, a few diced tomatoes, or a handful of berries can really brighten up a meal.

This week's tips will help you add more fruits and veggies to breakfast

My favorite way to add veggies to breakfast is with sautéed veggies in my eggs. I will add a handful of fresh spinach or 6-8 spears of asparagus sautéed and folded into my morning eggs as a scramble or omelette. Simple, tasty, and quick.

Next week I will share tips to add more fruits and veggies to your lunch.

How do you add more fruits and veggies to your breakfast? Comment below or share your favorite recipe.

Health and Happiness

Larissa

Why I Chose to Quit My Job and Create a Career

June 13, 2014 I quit my job to pursue my passion.

From July 2005 - June 2014 I worked my way from a temporary receptionist to a full time Contracting Officer/Research Associate 1; 2 months ago I quit to pursue my passion in Health Education and Fitness.

So how did I get here? 30 was the magic number that let me know it was time to make a choice: Chase your dream, or embrace a career as a Contracting Officer. I was spending 40 hours or more a week at my desk and teaching group fitness and personal training in the mornings and the evenings. It was a 70% desk 30% passion life. I was getting burned out trying to satisfy who I thought I needed to be and who I truly am.

With the help of Jenn Hall I really started to reflect on what was truly important to me. I realized I felt 100% me when I was sharing my passion for fitness.  Standing in front of a room packed with participants sweating and sharing my fitness experiences brought me more joy than a successful contract negotiation. I was spending more time at my job than I was spending with my family, friends, or enjoying life. I would rather spend that time in pursuit of my passion and with the people I love. 

So why was I not pursuing fitness full time:

• I have bills! Student loans, car payments, mortgage. I was getting paid very well for the knowledge and skills I acquired over the past 9 years. 
• Feeling Selfish. I got married 3 years ago August 13th, I felt some guilt about sacrificing part of our joint income. 
• Stability v. Instability. With my desk job I knew that if I completed consistent work, showed up on time, and provided great customer service 5 days a week I would get paid. As a fitness professional, your pay is reflected in the hours you can book jobs. 

In January of the new year, My passion overrode my fears. I was already creating more fitness opportunities for myself.  In February I had the opportunity to serves as a Keynote speaker for Gamma Sigma Sigma National Conference. I became a Sweat Pink Ambassador. I applied and was accepted as a presenter for Fitbloggin. I was teaching 2 activity classes a week for APPH 1050. All of these opportunities helped to reinforce that I was good at what I do.

The real game changer was being offered a consultant role as Subject Matter Expert with the CDC Work@Health program. I would have the opportunity to train and collaborate with health and fitness professional to create evidence based worksite health programs. It was always a dream of mine to work on a CDC project. I absolutely had to pursue this opportunity.

So I sat down with the husband to discuss my dreams and my concerns. He told me to go for it! I am so lucky to have such a supportive partner. From there it was just choosing the right time.

I had already planned a 10 day Italy/Greece trip with my girlfriend. My 1st day back to work I got into a car accident that totaled my car. 

So you can interpret signs anyway you want to. Was the universe telling me not to go back to work? Who am I to argue with the universe. About 7 days later I put in my 2 week notice.

As I was clearing my desk several co-workers asked me if I was sure, but more surprising were the number of co-workers commending me for pursuing my dream and confiding in me the dreams they had. Many people commented how happy I was and how they saw a full change in my personality my last week at the job.  I think I finally felt comfortable being my authentic self. 

My co-workers have always been some of my biggest supporters: attending classes, personal training with me, and supporting me when I went to grad school for FREE thanks to my job.  I learned so much during that time. But, I no longer wanted to take the spot of someone who had the same passion for contract negotiation that I have for health and fitness. 

So, 2 months ago I quit my job. I have no regrets. It was the right choice at the right time. Now I have the freedom to pursue my passion. My new priority is to create a career that combines my passion for helping others, my wellness and exercise science knowledge, my skills in health education, and my abilities to train, teach, and coach. I have been traveling, attending conferences, and diving into creating my ideal career. I am loving my life right now.

I look forward to the next phase of my career.

Thank you to everyone for all of your support, you made this post possible!

Are you currently considering taking the next step to pursue your passion? Have you already transitioned successfully? Comment below or share any tips. I would love to hear your story!

Health and Happiness,

Larissa

Circuits and A Weekly Play Date

This week is the start of a new semester at Georgia Tech! I decided I would bring 2 new formats to the schedule for fall.

Are you a fan of short and effective workouts? Me too! Circuit training could be your lunch time answer. Students, faculty, and staff can walk over on their lunch break and get in a full body workout and head back to class or their office. Shower is optional, it's completely acceptable to be the stinky kid if it is benefiting your physical and mental health.

Class will generally include 6-10 exercises and 30 to 60 seconds in length. Exercises are ordered to elevate the heart rate and allow for active recovery of muscle groups. Last weeks workout included shuttle run (cardio), squats (lower body), and row (upper body) as part of a total body workout. To learn more about the benefits of circuit training you can check out the Circuit Basics Article from ACE.

What do you look for in a workout? Fun? Sweat? That burn? My goal is to add a little fun to your fitness. Last year I attended Mindy Mylrea's fitness games workout and it inspired me to create my own Field Day style workout for my Georgia Tech participants. I had a client ask me if getting in shape had to be intense all the time. I feel that depends on your goals, your time frame, and what you can commit to long term.  Fun and enjoyment is just as important to to include in your fitness routine, if I did not enjoy working out I would quit after I reached a goal. So This year at IDEA World I made sure to attend Brett Kilka's Adult Fitness Games for some extra inspiration. I've put my own spin on some of the games I have seen to create a workout that is fun and benefits your fitness.

Do you have any suggestions for fitness games I could include? Comment below or Tweet me your ideas.

Best Regards,

L

My Ah-Ha Moment at BlogFest

Last week I took my 1st trip to sunny California for BlogFest and Idea World Fitness.

I spent Thursday and Friday learning from my peers during scheduled sessions and multiple social events. 

There were special guest workouts: Piyo with Chalene Johnson, Yoga with Tara Stiles, and Boot Camp with Shauna Harrison.

We had the opportunity for Q&A with brands and Fitness Celebrities Cassey Ho and Jillian Michaels.

Cassey Ho gave great tips for expanding your brand including considering your brand as part of you. Whether it is a news letter or a product, you are sharing a little bit of you with the product you share. I was really impressed with Jillian Michaels Keynote. She was funny and real, sharing her success and failures, and completely shattered my original impression of her. She encouraged me to have an open mind, to embrace failure as an entry point for learning, and to believe I deserve success; Why Not Me?!

I had 2 big realizations during our conference.

1. I have support, I am part of a community:
When I sit in front of my laptop and begin to type there is this feeling of solitude. Just me, my thoughts, and my keyboard. It can be liberating and intimidating. Being at Blogfest reminded me that I am part of a community. So instead of looking at writing as a solo tasks I am viewing it is a chance to check in with my community of bloggers, fitness professionals, and fitness enthusiasts. Hi there!

Top photo regram from @blogfest @fitappraoch; bottom center photo regram from @gritbybrit

2. Why not Me? :
My favorite part of blogfest was getting to meet a variety of bloggers: Foodies, Photographers, Fitness Enthusiasts, Fitness Professionals, Yogis, Runners, Entrepreneurs, and Trail Blazers. Most of the people I spoke with were very open about sharing their story and their journey.  As I was sharing my story, I realized that some of the biggest moments over the past 2 months had been brewing in my heart and mind but I had not shared them, but I was sharing it now and I was getting the feedback that I needed to move forward. People were relating to what I had to say, we all have a story worth sharing. Some of us excel at video, public speaking, or photography, but there is room for all of us to be successful. So why not me? It is time to "Commit and Conquer" - Amalia

This community is amazing.  I feel energized, inspired, and empowered. Thank you, Thank you, Thank You, Jamie, Alyse, Becky, Fitapproach, and the BlogFest community.

Health and Happiness,

L