Archives for July 2010

Local Love – The Louisville Palace

This post has nothing to do with fitness, but everything to do with how much I love my hometown and all the cool things to do in it.
I love all things local, especially when they are traditions you’ve grown up with. Originally built in 1928, the Louisville Palace theatre is one of the oldest currently operating theatres in Louisville. With its incredibly ornate interior, the Palace shoots you back in time and makes any viewing there feel like the coolest evening you’ve ever had. While it makes an insane concert venue, it also hosts one of the coolest summer events in the city: The Classic Movie Series.



Through the summer months, they play all kinds of old, classic movies but they always do a Hitchcock Series as well. A different movie plays every weekend. They’ll show everything from Psycho to Marnie to North by Northwest. On the marquis this weekend?
The Man Who Knew Too Much – Starring the ever dapper James Stewart and the gorgeous Doris Day.
Not only is all of this mind-blowingly cool, but to add to it: tickets are only $5!
I love Louisville! Happy Weekend!
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Food Frustration


Ever wonder if what you’re eating is good for you or bad for you? There are a ton of outlets these days for articles, news stories, and books to discuss what you should or shouldn’t buy to eat, but they can be time constraining, expensive, and confusing. Mine is better! I have another great clip for you to read that helps. It’s short, simple, and easy.

My friend, colleague, one-time boss, one-time roommate, Sara Grout, has an amazing new blog that you should visit. Sara has a double Master’s degree in Exercise Physiology and Nutrition (and about a million other certifications) that make her damn knowledgeable about food and your body.
She’s currently living in Australia and attending a 10 month nutrition intensive (intense, huh?) to add to her growing vat of knowledge, so she’s not posting every five minutes…but you should read the posts she has up so far. They can really help if you’re struggling to find what works for you diet-wise. So visit No More Counting Calories and leave her some love. She’s amazing!
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Too Sore Sally


Ever been so sore it hurts to walk? Oh yeah. It’s zero fun. The day after that is even less fun. I’m in that mode right now after a really fun weekend on the lake… and some tubing… and some water skiing (which I’ve never done before).

It was definitely a good time, but if you’ve ever tried a new sport/activity and been super sore afterward, you’re likely to never ever do it again, or just not do it as often as you might like. Wonder why?
I hear a lot from people that they stopped working out because they were always so sore, it deterred them from hitting the gym later. Well I’ve found a really great article on Preventing Muscle Soreness from IDEA‘s website (IDEA is the world’s largest association for fitness and wellness professionals).
I found it via Twitter this week, read it, and thought I’d share it with you guys. So go take a look and let me know if you have any questions!

Read it here.
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and the winner is…

***SHANNA! ***
Congrats to Shanna for winning 3 free personal training sessions with me! Thanks to everybody who entered. Shanna, please shoot me an email so we can connect and begin.
If you entered and didn’t win, but would like options on how to train with me, I have several for you. Some more pricey, some less pricey. I’ve got a solution for everybody though so don’t give up!
Have a great day everybody!
image via Lumaxart
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Last Day for the Give Away!


Today’s your last chance to win 3 FREE Personal Training sessions with me!

Leave a comment at the bottom of this post or send me an email (fitwithflash@gmail.com) to enter. Leave a sentence or two telling me why you want/need a trainer.
I’m drawing the winner in the morning! Good luck!
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I’m 14 years old: Playlist!


So I’m well aware that all of these songs might be on any 14 year old’s iPod right now. I get it. But, I love ALL of these songs right now. Some have been out for a while, but I’m not tired of any of them. These make me want to shake it. And then some. I’m using this playlist at 6:30pm tonight.

I Like It: Enrique Iglesias (feat. Pit Bull)
Gettin’ Over You: David Guetta (feat. Fergie)
Somebody to Love *Remix: Justin Beiber and Usher
Magic: B.o.B (feat Rivers Cuomo)
My First Kiss: 3OH!3 (feat. a chick I can’t stand, so will not type her name)
Dance or Die: Janelle Monae
OMG: Usher
California Gurls: Katy Perry
Dynamite: Taio Cruz
Suddenly I See: K.T. Tunstall
Ain’t Nothing Wrong With That: Robert Randolph and the Family Band
Shake It: Metro Station
Quicksand: La Roux
Tightrope: Janelle Monae (I LOVE HER right now)
If I Had You: Adam Lambert
Marry Me: Train
More Than This: Missy Higgins
Yes, I’m also aware some of these are repeats. This is because I haven’t had to make a playlist for the past month with the move and all… and these are new peeps in class tonight, so they’ll never know ; )
Happy dancing… I mean, er, working out.
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TRX Kettlebell Bootcamp!

Hey Louisville! Inner Strength is starting our new TRX – Kettlebell Bootcamp on July 27!

It’s a 4 week bootcamp that runs Tuesdays and Thursdays at 6:00am at Waterfront Park. For more information and to sign up for the class, click here.
The 4 week session is $120. BUT if you have your own TRX you only pay $100. AND then you will always have a TRX for use on your own. To shop for your own TRX click here. The video below will give you a sneak peak of some of the exercises we’ll be doing in the class. Check it out!
And remember: You’ve got tonight and Monday to enter the Personal Training Give Away… get your comments/emails to me to enter. I’ll be drawing the winner of 3 sessions on Tuesday morning!


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Give Away!


Who wants a personal trainer for free? Dumb question, right? EVERYBODY does. So here’s your chance to get one. It’s simple:


Just leave me a comment, below, telling me why you want/need one. You don’t have to write a book, just a line or two.

I’ll draw a winner in 1 week and they will have 3 FREE PERSONAL TRAINING sessions with me. A $195 value!

*This only applies to those who live in Louisville, sorry CA peeps!*
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What to do at the gym… when you don’t know what to do at the gym

Ever gone to the gym and just stood there looking at all the people working out… and then wondered to yourself,”OK, I’m here. I have one hour to work out. What now?”


I know. I’ve been there too. The solution? GROUP CLASSES.


Why? Because the instructors tell you what equipment to use, how many reps to do, how to do it right, how not to do it wrong. AND you are off the hook of trying to figure it out all on your own. Plus, at most gyms, the group classes come free with your memembership. So if you don’t have extra money for a personal trainer, and you don’t know how to use those crazy machines, you can walk right into a 5:30 afterwork Strength/Sculpt class and walk out an hour later with a structured workout, and no stress.
“But working out isn’t fun.”
Then what’s fun? Do you like to dance? Try a hi-lo class, cardio dance, or Zumba. Shaking your booty is good for your heart and mind and can lead to a huge calorie loss. You don’t have to be lifting weights to be working out. Have fun moving. Calorie burning is just a side effect.


“But I have no rythym!”
It’s ok. Not every group class is Jane Fonda’s Step Aerobics. Classes like Body Sculpting, Strength, Abs, Bootcamps, and TRX are all good choices for those who want to work out in a group setting without having to stay with a beat and remember choreography.


“But I’m a guy, and guys don’t do group”
Sure they do. Maybe not Cardio Dance, but my Bootcamps and TRX classes have been filled with guys. You don’t always have to take a class that starts with “5,6,7,8!” When guys take a class it can up the ante for everybody else in the class, even other guys. The great thing about taking a class with somebody right next to you is that you’re less likely to stop when you’re tired. “Well, he’s still going, I can keep going too.” That level of competitiveness can make you work harder and make gains faster.


“But I have bad knees (shoulders/back/wrists), I can’t do it.”
No worries. Just talk to your instructor right before class starts. Let them know of any physical limitations or health conditions you might have. They’ll be sure to give you alternative movements if something in class is going to put stress on you. If you can’t talk to your instructor before class, wave them down if a certain exercise is bothering you. They’d rather give you a modification than have you standing around doing nothing. Any good instructor will give higher and lower modifications during a class anyway, but don’t be afraid to let them know of any joint pain. It’s their job to make the class worthwhile for every person in that room.


“But I don’t want anybody to see me, I don’t know what I’m doing.”
I get it. When I’m teaching, I’m front and center and it’s the Ami Show! But when I’m taking a class, I hang out in the back corner where I can see everything but nobody can see me. Wherever you need to be is fine, as long as you’re moving. The superstar ‘regulars’ of class will fight to be in the front anyway. You can watch them or your instructor if you’re not sure of the exercise.


The point of this post is to get the most out of your time at the gym. Walking around looking at the weights and machines and wasting time isn’t going to do much for you. There are lots of varieties of class throughout the day at the gym. Pick a new one every time you come: TRX, yoga, bootcamp, kickboxing, pilates. You’ll learn different styles of working out, get to know people at your gym, and you may even pick up some new exercises for when you do need to work out on your own or at your house. Eventually you’ll have a repertoire of exercises and won’t need classes. But I’ll bet you’ll find yourself coming back regardless. The music and energy of a group class is contagious and fun. That hour will go by before you know it!

So try something new at the gym this week. Your body will thank you.
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Mellow Playlist

I have a ton of really fun, exciting, rock-it-out playlists… but sometimes you don’t want to rock it out, you want to chill it out.

Whether you’re doing pilates or yoga, stretching, going for a walk, or just lying on the couch… this playlist will make you want to mellow out.

Forever – Ben Harper
I Will – Brandi Carlile
La Vie En Rose – Edith Piaf
I Dreamed a Dream – Glee Cast (Lea Michele and Indina Menzel)
Hide and Seek – Imogen Heap
If It Kills Me – Jason Mraz
Yesterday – Leona Lewis
I Can’t – Ben Sollee
Here I Am – Leona Lewis
Hold On – Michael Buble
At This Moment – Michael Buble
More Than This – Missy Higgins
I Want You To Be My Love – Over the Rhine
Let It Be Me – Ray LaMontagne

happy relaxing!
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