Fall Semester Wrap Up

1 Year Anniversary, 2 New Classes, and the Return of Flirty Girl Fitness

Another semester at Georgia Tech has come to an end. I had some big successes and some classes did not go as well as I had hoped. For me it is all about expirementing and figuring out what works best for my community. I try, assess, and try again. Here are some of my reflections from the semester.

APPH 1050 Weight Training

We celebrated our 1 year anniversary of APPH this semester. I love teaching this class. It combines my love for exercise science and my abilities as a health educator and really allows me to make a huge impact on student fitness. Over the past 4 semesters I have helped over 100 students learn safe and effective weightlifting technique and customize their weight training programs. My students range from complete newbie to experienced Olympic and Power Lifters. They keep me on my toes and remind me to be flexible in my programming; they gave me some great ideas for next semesters class.  

Short Circuit 

This class was my baby and a new addition to the schedule.  I loved teaching this class. The turn out was not what I had anticipated, attendance was strong at the beginning of the semester but dwindled towards the end. The class really focused on incorporating strength training with cardio just to boost the heart rate. After talking with several participants I think they wanted more cardio based, high intensity, circuits. In the process I have created a full 12 week circuit program that I could implement anywhere. I will make a few tweaks and try again during summer semester.

PlayFit

Another newbie to the schedule. I really do think this program could work, but it was such a new idea that I would need to do a better job promoting it. My intention was for the class to be a way for the new exerciser to get in a workout through game play and for the experienced exerciser to put some fun into their workouts. I realized I had not properly promoted the class when one of my fellow instructors wanted to promote it but had no idea how to describe it to participants. That was my error in not marketing the class properly. Those who did attend really seemed to enjoy themselves. I do have a book full of game ideas now that I could incorporate in bootcamps or if I am asked to sub a class. Or if you are looking for fitness game ideas contact me. I have 12 weeks worth.

FlirtyGirl Fitness

An old favorite that I brought back to the schedule. Guess what? People still love dance fitness and I fell in love with FlirtyGirl all over again. Looking forward to new music and new dance moves in the new semester!

Did you try any new formats this semester? 

What worked? What didn't work?

Looking forward to a new semester and a new opportunity to improve the health of my community.

Health and Happiness,

Larissa

Week In Review: June 25 - July 1st

Last week was really busy.  Got through my last week of mass building, Mon, Wed, and Friday. Time to start the leaning out process after the Peachtree. Here are the highlights of the week:

Crossfit Tuesday we completed a couplet of 110 Split Jerks and 55 Toes to Bar.

I completed my 1st Split Jerk

Crossfit Thursday it was hooooot, the last thing I thought we'd be doing was running, which of course we did, we completed "Griff" in 100 degree weather, please believe I was seriously hydrated, proof by all the sweat that dripped in my eyes. I really need to start wearing a sweat band.

                                                                       "Griff"
                                         800 M fwd, 400 M back, 800 M fwd, 400 M back

Crossfit Saturday was all about team work.  I teamed up with my lil sister to complete 200M run, 25 wall balls, 25 kettlebell swings, 25 box jumps, and 25 ball slams. 1st time doing ball slams, love them!

Sunday was a Flirty Girl Fitness Mixer with Jenn Hall at Street Dance Studio in Roswell was a great experience, glad I made the trip up.  It has been about 6 months since I taught a FGF class. So the mixer was a great way to get back into the groove of things.  Spent the 1st hour and a half going over 2 newer formats for bootybeat: Freestyle and Mash Up. Then talked about upcoming Flirty events. Then the next hour we prepped and shot a promo video for Ultimate Flirty Girl Jenn. I will definately post an update when the video is posted.

Here are some of the cool pieces of swag I picked up at the event this weekend (FGF water bottle and key chain):

So that wraps up June, Lots of big things happening in July:
2nd - @GNCLivewell @Fitluential #CFGtix at 9PM
3rd - AHA CPR/First Aid Instructor Certification
4th - Peachtree Road Race
7th - NPC Bodybuilding, Figure, and Bikini Show at GWCC
13th - 15th Crossfit Games on crossfitgames.com and ESPN3
21st - Amor Fitness and Nutrition at SNBF show
27th - Aug 12th Olympics on NBC

Happy July!

Health and Happiness
-L-

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

5 days til...Flirty Girl Fitness!

The FlirtyGirl take over will begin in ...

Location: Clayton State University
Program: FlirtyGirl Fitness - Booty Beat
Premiere Date: 1/20/2011
Premiere Time: 6:35 PM
Countdown: Delayed

Location: Georgia Institute of Technology
Program: FlirtyGirlFitness - Booty Beat
Premiere Date: 1/18/2011
Premiere Time: 6:45 PM
Countdown: 5 days

To get you ready for the FLIRTYGirl invasion at your gym I will be posting little sneak peaks of the FLIRTYGirl Fitness:Booty Beat program throughout the week.

What is All About Abs?

All About Abs includes dances that incorporate movements focused on using the entire abdominal area. In this dance you will work you low back, you internal and external oblique, and the transverse abdominals.

One of my favorite Vol.1 moves is the Cork n’ Crunch, it works the muscles of the internal and external oblique, to work these muscles you have to crunch and twist the abdominals. For this move you need to tap into your Friday night club dancer. Hands at the head tussled up in your hair, bend at the hips, left, right, left, right, now that you’re in a low squatted position, squeeeeeeze the glutes and twist your hips up to a standing position.

I will be teaching at Georgia Tech and Clayton State, but you may have the opportunity to get Flirtified at a studio near you. For instructor info and other locations check out the website at flirtification.com .

Get FIT - Have FUN - Feel FABULOUS!

Next Time... Legs & Booty...

Health and Happiness

-L-

Flirty Girl...6 days to go!!!

The FlirtyGirl take over will begin in ...

Location: Clayton State University

Program: FlirtyGirl Fitness - Booty Beat

Premiere Date: 1/20/2011

Premiere Time: 6:35 PM

Countdown: Delayed

 Location: Georgia Institute of Technology
Program: FlirtyGirlFitness - Booty Beat
Premiere Date: 1/18/2011

Premiere Time: 6:45 PM

Countdown: 6 days

To get you ready for the FLIRTYGirl invasion at your gym I will be posting little sneak peaks of the FLIRTYGirl Fitness:Booty Beat program throughout the week.

What is Ultimate Upper Body?
The Ultimate Upper Body includes dances that incorporate movements focused on using the upper body.  One of my favorite Upper Body moves is the Britney, it works the muscles of the upperback, the lateral, posterior, and anterior delts, as well as heightens the heart rate.  The move includes a hug across the chest, opening the arms, arms shoot up, arms press down, and feet hop side to side.  Tap into your inner pop diva for this move.  It is a fun sexy move and a great way to kick off the BootyBeat program. 

I will be teaching at Georgia Tech and Clayton State, but you may have the opportunity to get Flirtified at a studio near you. For instructor info and other locations check out the website at flirtification.com .

Get FIT - Have FUN - Feel FABULOUS!

Next Time... All About Abs...

Health and Happiness

-L-