Introducing Flash Fit Clubs!

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TRX-based fitness programs sent straight to your inbox each week, for 4 weeks:

Programs Include:
  • 4 Weeks of Progressive Programming
  • Strength, Endurance, & Metabolic Workouts
  • Printable PDFs
  • Instructional & Real-Time Videos
  • Smart Phone Timers for Every Workout (so you can be hands-free)
 Club 1 (Weeks 1-4) & Club 2 (Weeks 5 – 8) are $79 each.
Bundle them together for $139
But the first 50 peeps can take advantage of the coupon code:
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I’m not allowed to sell in Canada just yet…
See FAQs here. Registration here.
Questions? Email: flashfitclubs@gmail.com
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Identify Your Barriers: Consistent Workouts

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Even though I’m a fitness professional, I sometimes have a hard time getting motivated to do my own workouts regularly. The older I get though, the more I realize how important it is that I stay on it… Because if I could keep my 25 year old body without much work, I wouldn’t be worried at all. ; ) [Read more…]

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TRX Moves to Improve Your Handstands!

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I haven’t talked much about it here, (as opposed to my Facebook and Instagram accounts) but I’m on a serious handstand mission. I’ve never in my life been able to hold a handstand, but I’ve also never put any focus and work into it. I started about a month ago trying to understand what needs to happen in my body to be able to hold that ish for more than half a second. I’ve enlisted the help of several of my yogi/gymnast buds to give me some drills and tips and while those have certainly helped a ton, I’m also realizing that a big part of my problem is not having the shoulder strength and mobility necessary to stay up there. I’ve needed some “handstand cross-training” so I’ve been using my TRX Suspension Trainer to work on it. Check out the video of the exercises, then check out the rationale, volume suggestions, and notes for your own workout below: [Read more…]

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My Five Favorite TRX Core Exercises

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I thought I’d share some of my favorite TRX moves for the core.  [Read more…]

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My favorite TRX Lunge Progression Combo

I love the TRX Lunge! It’s perfect for strength, stability, coordination, balance, and power.

This is my favorite progression combo with the move:

{Notes}

*This is a progression, so mastering the TRX Lunge is first and foremost before adding the harder variations.

* Do this as many times through as you can (with perfect form).

* There is no such word as “suc-seck-ssion.”  I tried to keep it together… almost burst out laughing.

Give it a whirl and see what you think! #MakeYourBodyYourMachine

10371396_752051471481621_2484707099308527230_n - Version 2photo taken by C. Dowell for lululemon Louisville Showroom

*Don’t have a TRX Suspension Trainer? Click here or on the yellow TRX box in the side bar to receive %15 off, plus an extra workout download!

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Bali: Part Two

Our TRX Instructor Summits are always amazing. Each day contains a workout, several hours of workshops with new information and science, and then ends with a team challenge. I’m happy to say that my team won the overall team award. Go Team 10! I took a bunch of photos, but they’re not as good as the ones my buddy Steve K. took. So I’m sharing all his:

 

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{Bali} Part 1…

Apologies for the huge break! My computer charger hookup thing needed repair so my computer has been at Apple for the past few days ever since I got home. Just brought her home, good as new! Moving on:

After 34 hours of travel (Louisville to Chicago, to London, to Bangkok, to Bali) I was more than excited to set foot on this island in Indonesia. Here are a few of the photos from the first couple days. A huge thanks to the Padma Resort Bali for hosting our Summit and for the spectacular service while we were there!

 

prop-img-full-h6rjwfrb-t1wtcogebwn4photo via  [Read more…]

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Texas, Here I Come!

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Two cities I’ve always wanted to check out, but have never been to, are Austin and San Antonio, Texas. I travel a lot for work, but don’t usually get to go southwest from Kentucky, as a few of our other instructors are near already. However, I’m FINALLY getting sent to Austin this weekend and couldn’t be more pumped. In addition, I have an extra free day now, so I get to cruise to San Antonio as well. #doublewhammy

I’ve had all kinds of restaurant/bar recommendations from friends so far: Uchi, Jackalope, La Condessa, and lots of BBQ places. I have no doubt it’s going to be an awesome time. I’ve got some colleagues that live there that I’ll get to see and am looking forward to just exploring. One of the best parts about traveling is getting to check out a new place and not be pressed for time. Plus, there’s just something about going South…

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Work and play… either way, I’m just looking forward to a fun weekend in Texas. Although I want an excuse to pack and wear my cowboy boots, it’s going to be a million degrees, so that one’s up for debate…

 

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Anybody live in Austin or San Antonio and have MUST see/do recommendations? Shoot!

Happy Friday!

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TRX Bootcamp Workout: 40/30/20/10

10371396_752051471481621_2484707099308527230_nphoto courtesy of lululemon athletica

 

It’s been a while since I’ve posted a workout, but this one is pretty fun! My man-friend did something similar with these reps a while back, then I started doing it for my workout occasionally, so I put this together for my bootcamp class. It’s great for your own workout, or to implement in your classes if you’re an instructor. It’s a lunge, squat, push, pull and you can add rotation/hinges if you want to complete the foundational movements. Give it to your classes and tell ’em, “From Ami, with love.”  ; )

How it works:

For an hour long class, you’ll want about 4 exercises. Make sure you have equipment enough for each participant (you can modify if you have limited equipment).

First Round: You do 40 reps of each of the 4 or 5 exercises.

2nd Round: You do 30 reps of each.

3rd Round: You do 20 reps.

4th Round: You do 10 reps of each. (This round is awesome!)

At the end of the workout, you will have done 100 reps of each, so 400 totals reps.

Rules: You can take rests during each set, but you must complete all the reps of one exercise before going on to another. (e.g. you can do 10 reps, rest, then another 10, rest, etc). You can use a partner for assistance, motivation, or partner work, but each person has to complete all their own reps. You’re not “sharing the load.”  You can switch the order in which you do the exercises each round, but you must complete all 4 exercises before moving on to the next round. (You must do all your “40s” before you can start on your “30s.”

 

The exercises I used:

TRX Lunge

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TRX Low Rows 

(feet or chest under the anchor point)

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TRX Pushup

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SandBell Slams

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This is about all you have time for in an hour long class (if you’re doing a proper warm-up and cool-down), but if you’re training a bunch of BEASTS, or you are one yourself, you can add a short running interval in between rounds. My Bootcampers had to run a quick lap around the building after each round.

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Notes: 

*Programming for equipment: Since I have 11 TRX Suspension Trainers, and 16 bootcampers this morning, I needed a couple exercises that were on different equipment or no equipment so everybody wouldn’t be waiting for space to open up. I chose 2 TRX exercises (lunges and low rows, 1 Sandbell (slams), and 2 with no equipment (pushups and run). Some people started with the run and slams to give others time to finish they lunges and rows then then switched around.

*It’s best to have people work with partners or work on their own during this time. In a class setting, everybody’s going to be working at different speeds based on their fitness level. Let them do their thing, you cruise around and coach.

*If you do the lunges: they’ve got to do that number on lunges on EACH leg, so that almost counts as an additional exercise since it’s going to take twice the time. I recommend doing only 4 exercises so that people can fully complete all 4 rounds. The more exercises you add, the longer it will take to complete. The number of exercises can be changed based on time allotted.

* These numbers aren’t set in stone, I just like that they equal 100. They can be adjusted to help with participants’ abilities or class time. Also, my first-time bootcampers had the option of doing just 3 rounds, since a lot of them were new to TRX lunges and going slowly to complete them with great technique. They started with the 30s round, then went to the 20s and 10s. Completing 60 reps of each is still challenging and they were still able to finish the whole thing.

*On the TRX Suspension Trainer, try varying the body positions each round so you’re getting different planes of motion for the lunges and rows! The SandBell Slams can also go from center slams to rainbow slams to mix things up and get some more frontal plane action.

Have FUN!

Give it a whirl and let me know what you think!

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TRX Bootcamp Giveaway!

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Hey Guys! It’s nice sometimes to get a little help to jumpstart your fitness goals. I’m giving away 1 Month of TRX Bootcamp to a lucky winner. The May sessions begin Monday, May 12 and go through Thursday, June 5. Should you win, you pick a Bootcamp session and come to as many classes as you can fit in. You have 3 bootcamp sessions to choose from:

1) A.M. St. Matthews: Mon/Tues/Thur,  6-7am

2) P.M. St. Matthews: Mon/Wed, 5:45 – 6:45pm

3) Lunchtime Downtown: Mon/Wed , 12-1pm

Enter quickly! It’s only up for 24 hours! Noon today – Noon tomorrow. To enter you must leave your name/email, so I can contact you if you win, & like my Fitness Facebook page. All other entry types are optional, but they give you more entries if you complete them! Keep in mind, this contest is for people that want/need the maximum amount of classes so please don’t enter if you only want to come a couple times.

Good luck!

For more TRX Bootcamp details, rates & FAQs, visit my website.

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