{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)

10426610_759347664085335_4052363614611924215_nphoto courtesy of lululemon athletica (it’s impossible for me to take a non-cheesy photo)

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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My Favorite Fitness Apps

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There are a million apps out there… and tons of fitness-related ones. Some are more aimed at fitness consumers and general population, some more towards fitness professionals. I’ve downloaded a bunch over the years, but have found that I only really use a selected few. These are those: [Read more…]

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TRX in May: New classes, additions, and locations!

I’ve been a little absent here on the blog lately, but only because I’ve got a few things in development. Here’s what’s happening now and next month:

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TRX Barre!

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I’m so excited to announce that I’ll be launching a new class on my schedule: TRX Barre. It’s a great combination of my two favorite ways to move. As a classically trained ballet dancer and Master Instructor for TRX, I developed content for this years ago, but just never got it rolling… until now. Using the TRX Suspension Trainer as an adjustable barre, we’ll use it for assistance and resistance through a wide variety of ballet-based strength exercises. If you’re in the Louisville area, visit my fitness website for all the details! If you’re nowhere near Louisville, come visit! ; )

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http://amimcmullen.com/trxbarre

A huge thanks to Missy B. and Taylor M. for their brilliance in my photos and marketing materials! Y’all are my jam!

 

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TRX Bootcamp Giveaway


It’s the start of a brand new year and I’ll bet that there a few peeps out there that have resos to get in better shape. I want to offer one free spot in my January evening TRX Bootcamp to one lucky Louisvillian (or surrounding area local). That’s 8 classes. For FREE!! 


Deets: 
January 6 – 30
Mondays & Wednesdays
 5:45-6:45pm
 Full class details here

Here’s what you have to do:
1) Like my Fitness Facebook page. 
2) Leave your name and email in a comment below.  
You can also email me your entry: fitwithflash@gmail.com

Winner will be drawn announced on Friday evening, January 3rd
at 6pm (mountain time). 
You have one day so you better get your entry in quickly! 


*I ned your email so I have a way to notify you! 

Don’t worry, you won’t be put on an email list.
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TRX Bootcamp Holiday Party 2013

For the entire year, my bootcampers and I get together each week. I lead them, they work hard, and we have a good time. However, we’re all tired, sweaty, and not looking our best because it’s either 6am and we’ve just woken up, or it’s 6pm after a long day. I wanted to make sure we all had a chance to get together, dress up, and NOT think about burpees, so I threw a Holiday party and hired my friend, Missy to photograph it… so we’d all have proof that we clean up nicely! And here it is:

Pretending to eat like an animal… and getting photographed while doing it. 
Can’t win ’em all…

Ashley couldn’t attend, but got everybody together to get me a gift. 

Every trainer’s ideal gift: A Lululemon gift card! 
Thanks, Ashley for organizing that and thank you to my bootcampers!
Can’t wait to go shopping. 

My man-friend wrote the sweetest RSVP decline on the Evite, unaware that
everybody else could see it. Everybody thought it was amazing, as did I, so they re-read it.  
Major points were scored.

Kennedy helped hand out all the gifts while I did acknowledgements. 

Expressing my gratitude to work with such amazing people each week. 

Jennifer and Hill hosted the party. Couldn’t have done it without them!

Even my mom came to support me! 
Thanks, Mom! 
Complete photo album on my Fitness Facebook page. 
Thank you SO much, Missy for these beautiful photos! 
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Podcast! Fitness and TRX

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A couple weeks ago I had the privilege of joining VO2 Multisport 
and chatting with Angie Fenton for Get Fit Louisville.  
And I got to hold a microphone! 
We covered topics from TRX to climbing, 
dancing, and women in fitness.
 Listen in here.

To download this podcast (and the other 6 episodes) for free, check them out on iTunes

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