10 Years with Tango!

In 2009, on the Tuesday before Thanksgiving, I’d been looking for a dog when one showed up behind the front desk at Barry’s Bootcamp – a studio I taught bootcamp classes at in San Diego. Over the months prior several dogs had been rescued from a kill shelter in L.A. by my boss, Joey Gonzalez, and placed at the desk waiting for somebody to get done with their workouts, fall in love with them, and adopt them. Several dogs had come and gone, all ridiculously cute. Tango was the one I fell in love with immediately.

We had a connection that I couldn’t explain and I just knew he was my dog.

Over the past 10 years, he has been my one constant. He’s moved with me over 10 times, traveled with me through most of the U.S. and western Canada, and brought me more joy than I new was possible from a pet. I love his greetings when I come through the front door and even when I’ve just come in from another room in the house. I love that he accompanies me on workouts, road trips, or errands – it doesn’t matter how exciting the outing is… EVERY time we go somewhere he’s pumped. That kind of excitement is infectious.

His fur has infiltrated every aspect of my house and studio, but I’m really not bothered by it. I couldn’t ask for a better snuggler or running partner. And he still has so much of his youthful energy and agility that most people think he’s a puppy when they meet him.

They are usually astonished to find out that he’s probably around 11 years old.

You guys with pets get it. There’s just nothing that can make you happier some days than hanging out with your best bud.

Whether it’s a cross-country road trip…

or just a walk in the woods…

They just make life better.

Happy Birthday, Tango! I hope you know I much I love you.
(And that I wish you could read this)

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Giveaway! 5 TRX Classes at Studio Hustle

TRX Class Giveaway at Studio Hustle

Want to try some TRX classes at Studio Hustle? We’ve got a new 4 week session starting September 3rd for TRX Bootcamp & TRX Lite and we’re giving away a starter pack of 5 classes to one lucky person. Enter your email below to be registered for the giveaway and then you can get up to 4 extra entries by following the instructions below.

Hurry though! You’ve got until Thursday night (August 29) at midnight to enter.

Winner will be announced on Friday, August 30th and notified by email.

a Rafflecopter giveaway

Good Luck!

Photo by Georgi Silckerodt

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Five Summer Workout Playlists

5 Summer Workout Playlists

Whether you’re in need of a workout playlist to get the blood pumping, a yoga playlist to chill out to, or tunes to start the mood for a night out, I’ve got five of my latest compilations to share this summer. All playlists are approximately an hour long with cool-down music at the end. You can find all others at my Spotify account. Enjoy!

 

We’ll start with my favorite:
Hot Girl Summer

*I got as many clean versions as I could find, but maybe not appropriate for sensitive ears.

 

Then to chill:
Summer Yoga

Rock Workout:
Rock It Out 2

Throwback Workout #1:
Spring Break 2005

Throwback Workout #2:
Britney, Bitches

Honestly, I’d forgotten how many superb workout bops this girl had. This one’s longer.

 

Any new songs you’re loving to move to lately?

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Life Currently: New Opportunities (& Netflix Shows)!

Life Currently

Since it’s been months since I’ve written anything longer than an Instagram caption (other than weekly newsletters for my clients) it feels nice to write on this blog again. And since everybody’s been asking what’s going on lately, I thought I’d write a quick update on life, and toss it in with fun links and entertainment recommendations.

Long story short: A lot has been going on lately.

  1. I dyed my hair back to my natural dark blonde color and chopped a lot of it off. I feel summer-y and fresh and less annoyed with hiding grays. Yay!
  2. I opened a TRX-based fitness studio back in my hometown, Louisville, KY.
  3. The hubs and I are launching the next phase of life with us cruising back and forth between Kentucky and the Canadian Rockies.

After trying (and failing) for the last two years to make work happen from our tiny, remote, expensive town in Canada, I decided to jump on an opportunity to get my old studio space in Louisville back and get a new business going. Check out Studio Hustle!

Yes, this situation is hectic. No, it’s not convenient… But we are figuring it out. Situations change, things evolve, and you have to respond by figuring out what works best.There’s a lot involved in this decision (too much to type out now- maybe another time), but in the end, that’s life for ya.

So that’s the short version of what’s been going on the past six months! Here’s some more fun stuff:

Current Affairs

I’m Making: Bourbon Slush for these summer nights on the patio.

I’m Wanting: Mexican food. I might be hitting up El Mundo tonight…

I’m Moving: In and out of the hot tub in the back yard of the house I’m renting. It’s my new jam for about 10 minutes in the morning.

I’m Reading: City of Girls by Elizabeth Gilbert. I haven’t been able to finish a book for the past few months since the business has been so busy, but I’m easing my way through this one and really liking it so far (“so far” means I’ve made it to chapter 4, which is a huge accomplishment lately).

I’m Writing: On this blog for the first time in months. I’m sad that blogs have been almost completely replaced by Instagram (and the sad fact that most of my favorite bloggers are growing up and not writing much anymore due to families and priorities… damn not being in our 20s anymore), but it’s nice to be back at it today. It’s also nice to write more than just a couple sentences in a social media caption.

I’m Watching: NETFLIX. They’re killing it right now. Over the past few months, I’ve watched a few things: Always Be My Maybe, The Package, & Someone Great were all hilarious. About Time was about the sweetest movie I’ve ever seen and I’m wanting to watch it 5 more times this week. I can’t believe it came out in 2013 and I’ve never heard of it. It’s DELIGHTFUL. You should put it on your queue right now if you’ve never seen it. (And be ready with the tissues for some happy tears.) I’m working my way through Sex Education & Tidying Up with Marie Kondo, but it’s been a pleasant go lately. I’m also enjoying the fact that all these shows are only 8 episodes per season. WAY better.

I’m Listening To: These series podcasts: The Dream (about the MLM industry), Over My Dead Body (a true crime case), The Drop Out (about Elizabeth Holmes & the Theranos scheme) & NPR’s Embedded Podcast is doing a small series on Mitch McConnell’s backstory and how he came to power. Here in Kentucky, people either love him or hate him (I loathe him), so it’s interesting. Here is Episode 1 of that. I just listened to The 2 Princes from Gimlet. It’s for kids, but it’s a super fun 7 episode show that highlights some serious diversity in this adventure story and I loved it.

I’m Drinking: Water, sweet tea, and bourbon. It’s summer in Kentucky…

I’m Eating: Nothing at the moment, which reminds me it’s time for El Mundo soon!

I’m Enjoying: Summer. Lightning bugs. The lake. Bare feet in the grass. Not having to prepare to go outside. Working & making money. Teaching fitness on a regular basis. Feeling productive again.

I’m Hoping: This nice 70 degree weather continues. It’s not been sweltering the past couple weeks and it’s really nice for June in this part of the country!

I’m Needing: to finish getting prepped for the IDEA World Conference next week! I’m presenting 2 sessions there and am almost ready. I’m stoked to see everybody there.

I’m Feeling: Excited to have just had 6 really fun days with the family here. It was awesome to show the boys my hometown. They’ve never been to Kentucky before so I got to take them to so many fun places. The visit wasn’t long enough, but it’ll be nice to see Fras again next week in California.

I’m Wearing: Tanks and shorts are pretty much the uniform here once May hits.

I’m Noticing: How much of a regional/cultural thing it is to go out to eat to visit with friends. When I first got back to town I was meeting friends out nearly every night to catch up. I’ve had to mandate walks, workouts, or cooking meals at home as ways to socialize so I don’t throw away money every night of the week eating out… or gain a ton of weight.

I’m Smelling: Grass being cut nearby.

I’m Pinning: This Flat Iron Wave tutorial from the Kristin Ess Instagram page. I’m having to find new ways to style my really short hair (because I can’t get it into a ponytail anymore).

I’m Loving: My people.

 

What’s up with you guys out there? Any book or Netflix recommendations? Any good recipes for meals or summer cocktails? Let me know!

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3 Ways to Simplify Everyday Life

3 Ways to Simply Everyday Family Life | Fit with Flash

Everybody’s stressed all the time. I get stressed too, but I’m ruthlessly efficient with what I take on (and what I don’t) in order to keep life as simple as possible.

I don’t have all the answers & I also don’t have small babies/toddlers around, so that makes my situation easier than others, but I refuse to let societal pressures drive my decision-making. The following are things that work for me individually & for me with my family.

Here are 3 ways to simplify everyday life: [Read more…]

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Workout Playlist: Spring Break 2000

Spring Break Workout Playlist by Ami McMullen | Fit with Flash

My latest workout playlist is from one of my favorite music years: 2000. It was hard to narrow it down to just these 15 songs. It’s also hard to believe that these came out nearly 20 years ago. WHAT? I’d forgotten how explicit some of these songs were, so I’m sharing the clean versions of all them here, just in case there are sensitive ears around…

Anyway. Here’s the link if you can’t see the widget below.

 

As always, playlists are an hour long, with cool-down music at the end so you don’t forget to stretch. Be careful though… this last song might set the mood for something other than a cool-down. ; )

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Book Buzz: The Romance Series That’s WAY Better (& Hotter) Than 50 Shades

I don’t know about you guys, but I loved romance novels for a while, but eventually they all kinda felt the same: a demure damsel, a hunky stable boy, badda bing badda boom, steamy scenes, happily ever after, the end. They were fine, then I got over it and stopped reading them.

My BFF – who was also into romance novels and felt the same way I did about the Shades series – not our fave – told me she’d recently been so overwhelmed by the state of the world that she just wanted something FUN to read to relax. She’d gotten back into romances and found the BEST series. She told me I had to at least read the first book. [Read more…]

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The Fit Getaway Retreat: February 7 – 11, 2019

Fit Getaway Fitness Retreat | Tulum, Mexico 2019

February 7th is fast approaching & I’m READY for it…

Seven weeks from today we’ll be on our way to Mexico to post up at the beautiful Amansala Eco Resort and Spa for 5 days and 4 nights of sleeping next to the sea, eating super healthy meals that we didn’t have to cook ourselves, and doing some late morning TRX’ing (the chill strength and mobility kind, not the high intensity kind – nobody wants to do burpees on vacay).

I fully intend to look like this chick up here about 60% of the time. I’ve already bought a similar outfit and am bringing my straw hat (mostly because I’ve had no place to strut either one of them), damn it.

For those of you that read this blog, I’m offering a special coupon code that will drop the registration price to $1695. (Keep scrolling… for dramatic effect)

Enter code: FLASHVIP at checkout to get the entire retreat for $1695.
But the deadline to register & pick your room is approaching fast! (Like, in 2 weeks!)

Bring your bestie or your partner.
Hell, forget everybody & come by yourself
(you get to hang with me all weekend & I’m awesome).

This is going to be an unforgettable trip and the shuttle will be ready to bring you to the resort when you get off the plane in Cancún. If you tell me your drink order, I’ll have that ready when you arrive. ; )

Coupon Code: FLASHVIP

Fit Getaway Fitness Retreat | Ami McMullen | Tulum, Mexico 2019

Hope to see you there!

~ Ami

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A Foot Combo for Stronger Ankles (Great for Runners!)

Foot Exercises for Stronger Ankles for Runners
photo by Silckerodt Photography

In order to strengthen the muscles all around your foot and ankle joint, you’ve got to do a variety of different types of movements in a variety of directions. There are slow strength exercises like calf raises, and ballistic ones like unilateral and bilateral hops, as well as isometric ones to help control your strength at different end ranges of motion. There’s no ONE right way to train below the knee, rather a myriad of tools to help you build a solid, durable joint. Here’s another combo to add to your toolbox that you can do anywhere: [Read more…]

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Black Friday Sale in the Shop: TRX Workouts, Bootcamps, Retreat, Etc.

Black Friday TRX Sale - Online workouts, Lousiville Bootcamps, Fitness Retreat, etc
photo by Silckerodt Photography

Since Black Friday apparently starts a few days early this year, I’m jumping on the bandwagon early as well. Everything in my store is currently on sale! I’m talking everything: online TRX Fit Clubs, Louisville Personal Training, Bootcamp & TRX Lite packages (while there’s space), my online Fitness Business Course, and my Fit Getaway Retreat. Check everything out now. No coupon code needed as all prices are newly marked. Sale ends Monday night at 11:59pm EST!

PERUSE THE DEALS

 

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