01/02

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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Filed Under: bootcamp, give away, TRX
12/22

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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Filed Under: bootcamp, Christmas, holiday, Part-ay, photography, TRX
12/06

Crank It ’til Christmas!

Wanna get a head start on your fitness goals? 
Don’t wait ’til January 1st. 
Start with me and TRX… on Monday! 
You can sign up here.
Well, if you live in or around Louisville, that is. : )

Let me know if you have questions! 
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Filed Under: bootcamp, Christmas, TRX
07/19

Inner Strength!

There are a lot of bootcamps, in a lot of towns across the country. 
The one Sarah and I run here in Louisville is awesome… 
if I do say so myself. 
Sarah and I make a great team
and together we run
Some bootcamps are hard and stressful. 
But here, we work hard AND have fun. 
Our crew is so motivated, 
so hardworking, 
and so entertaining at 6am. ; ) 
 
It makes getting up a 5:00am completely worth it. 
There’s a real team here. 
Our very own Inner Strength family. 
Yes, it’s early. 
Yes, it’s hard. 
Yes, you get dirty and sweaty. 
Yes, you get sore. 
But you’re stronger. 
And you’re tougher.
And you are better. 

Sarah and I would like to extend
 a big thanks, hug, and ass slap high five 
to all our
 past, present and future bootcampers. 
We love you guys! 
If you’d like to be a part of our team, check us out and come get after it with us next week! 
If bootcamps scare the crap out of you, check out my bootcamp tips here. ; ) 
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Filed Under: bootcamp, Fitness, Inner Strength, motivation, Sarah
07/11

Getting In Shape… In Every Budget!

If you ask most people one thing they’d like to change in their lives, they’d answer with, 
“I’d like to be in better shape.” 
When asked why they don’t, they usually reply with one of two things;
“I don’t have time.”
or 
“It’s just too expensive.”
While I can’t do anything to change your time management issues
 (that’s a whole ‘nother blog post)
 I can definitely tell you that money shouldn’t be an issue, and here’s why: 
You have many options to get in shape, no matter what your budget.

$$$$  
Hire a personal trainer! 
There’s no easier way than to hire somebody to tell you how to train, how often to train, and to make sure you’re doing it correctly. There are personal trainers at your gym, there are trainers at private clubs, there are even trainers that will travel to your home/office to train you at a time that’s most convenient for you. So there shouldn’t be anything holding you back other than finding a trainer that you like. Here’s a database that helps you find certified trainers in your area. Here’s one that helps you find TRX trainers in your area. Just make sure you actually do what they tell you… ; ) 
$$$  
Split the cost of a trainer between you and a friend (or three)
Hiring a trainer at $70+ an hour can get expensive after a while, but if you have a friend or two that wants to jump in, that will help offset costs and give you a workout buddy that will help keep you accountable for making it to your sessions. It’ll also make things more fun while trying to reach your goal. Costs usually drop down to around $30 to $50 per person, per session. And the more buddies you have, the cheaper it’ll be for each of you. 
 $$ 
Join a Bootcamp! 

Bootcamps sound scary, but in all actuality, they’re pretty fun. You have a whole crew of people to suffer with work out with, compete with, make jokes with, and before you know it, your workout is done and you’ve had a reasonably fun time! Bootcamps usually meet two to three times per week and the cost usually breaks down to anywhere from $12-$20 per session. This is a great way to get your workout in, have some fun, meet new people, and not break the bank. If you’re in the Louisville area, check out my TRX Bootcamp.
$
Group Fitness Classes!
There are all kinds of gyms that offer memberships for as little as $15 per month. Look for a new gym opening in your area. With the opening day sales, you can score a few months of membership at a low cost, and included in that membership is a whole schedule of FREE group fitness classes. Same idea as with bootcamp above; you don’t have to go alone. It’s fun, exciting, easy to jump in, and you have a qualified instructor telling you what to do and making sure you’re doing it correctly so you don’t get hurt. Plus, classes are usually unlimited! So you can go as many times per week as your schedule (and body) allows to get the most bang for your buck. And you have the option to mix it up. Spinning class one day, strength the next, cardio dance to shake your ass, and yoga to calm yourself down. You’ll have so much to choose from you won’t know what to do first. And you’ll never get bored! 
So if you want to get in shape, and your budget is holding you back, hopefully this helps. 
Questions? Shoot ’em over to me: fitwithflash@gmail.com
In the Louisville area & want to train with me?
www.amimcmullen.com

Now go get after it! 

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Filed Under: bootcamp, budget, Fitness, group classes, Inner Strength, money, personal training
05/10

Do It All: Bootcamp

You want a fit, rockin’ bod that can do anything? Then Do It All. Try everything. Go to yoga, run, jump, skip, lift weights, swing kettlebells, suspend your feet in a TRX, take bootcamp.

Bootcamp! If there’s ever a time to push yourself, it’s during a bootcamp class. Your body can handle way more than you think you can so find a local bootcamp class and sign up. Even if you can’t do the whole bootcamp session (most are 4-8 weeks long) call and see what a drop-in price is and go take a class. Trust me! Bootcamps can be super intimidating so here are some tips to help you get the most out of it… and not die. You’re welcome.
1. Find the right bootcamp for you and recruit a friend!
All bootcamps are different so try a few if you don’t like the first one. Some people prefer to be screamed at like in the military (think An Officer and a Gentleman) but some people don’t. I like to be pushed, definitely, but if you scream in my face, I’ll likely punch you. Or just not come back. Make sure you know what you want and like the motivational level of your instructor. Talking a friend into doing it with you will help too. It’ll keep you both accountable and will serve as built-in hang out time with your buddy. Two birds with one stone!
2. Pick a time of day that you’ll actually attend.
Most bootcamps happen in the morning, before work… and before 6:30am. If you aren’t a morning person, find an after-work bootcamp. If you hate getting up early to go sit at a desk, do you really think you’ll get up earlier to go run around and do pushups? Maybe. Maybe not. So find one you’ll stick to. If you pay for it and miss half your sessions, you’ll be more bummed than you were before. Can’t make it happen during the work week? Find a weekend camp.
3. Go early.
I know I just said to go later if you’re not a morning person. That’s true. BUT if you can suck it up enough to attend the early morning sessions, you’ll be better off. It’ll get it out of the way, you’ll be more energized throughout your day, and you’ll still be burning calories while you work! Multi-tasking is the ish.
4. Recruit help.
Can’t go because you have to take kids to school? Whatev. Get the hubs to take them, find a carpool, ask a family member to help you out. It’s only a couple days a week so bribe them if you have to, but try to find a way to make it work! Remember you have to make yourself a priority too! Don’t let your other responsibilities take ALL your time. If you want to get in better shape, talk to your loved ones and make a plan that will work for everybody.
5. Get competitive.
Keep in mind I didn’t say comparative. There will be all different levels of peeps in your class, but try to pit yourself against others in there! I’m not sayin’ throw down and start talking smack or anything, but push yourself to do as many or more reps, or complete a set faster than the people around you. It’ll make you better and you’ll feel really good about it later when you’re thinkin’ “I’m a beast too, suckas!” But only in your head… not out loud. Don’t be that person at bootcamp.
6. Stay hydrated.
Drink plenty of water the day before and bring water with you. Remember: take your body weight, divide it by 2. That’s the number of ounces of water you should be drinking a day. If you’re cramping up a lot in bootcamp, most likely you’re dehydrated. Don’t sabotage your body!
7. Know your energy levels and what you need!
To eat or not to eat… Some people can’t eat early before bootcamp, but I don’t last 15 minutes in class on an empty stomach so I have to have something. Your car doesn’t run without gasoline, your body won’t run without fuel. Eat a banana or half of a protein bar right when you wake up. Passing out in bootcamp is not the ish. If you can’t eat before a morning workout, make sure your dinner was a good one, the night before. Protein! If you’re class is after work, eat a snack an hour or two beforehand. Don’t stop at Starbucks or Mickey D’s on the way to your class. Puking in bootcamp is also not the ish.
8. Don’t stop. (get it, get it.)
You may be fatigued, you may think you can’t go on. But you can. Promise. If something is too hard, slow down, do 1 arm/leg at a time, or reduce your weight/resistance, but KEEP GOING! Stopping before you’re done with a set is a horrible habit to get into. If you don’t push yourself to get two more reps in, or run a little farther, you won’t get better (think if you never did anything harder in math than basic addition, you’d never get smarter). If you don’t know how to keep going, ask. Your instructor will help you out.
9. Listen to your body.
Like my hot-yoga post, if you feel faint, it’s because your body is forcing you to stop because it can’t handle what you’re doing. If you keep going when you feel bad, your body will make the decision to stop for you. The same goes for feeling nauseated. Know the difference between stopping because you’re muscularly fatigued, or stopping because you may pass out. The 2nd one is serious. The first one means you’re being a wuss. ; ) Kidding! Kind of. But seriously, folks: Drink water, eat a snack (banana, almonds) and chill for a moment if you feel bad. You can always start back up after a few minutes. Your instructors really don’t want to perform CPR if they don’t have to.
10. Have FUN!
Yes it’s bootcamp, yes it’ll be hard, but you should like your instructor, like the workouts, and like yourself afterward. Be on time and do what you’re told, but have fun with it! It’s not the military, so don’t get too crazy. Just do it for you. Do it for your body. Do it for your significant other so they’ll want to jump on you even more when you get home with your sexy self. ; )
Be A BEAST!
Questions? Ask away: fitwithflash@gmail.com
Info on my TRX Bootcamp here

image via Barry’sBootcamp

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Filed Under: Barry's Bootcamp, bootcamp, Do It All, tips, TRX Tagged: , , ,
04/26

Mother Nature: 5, Ami’s Bootcamp, 0.

I run an outdoor TRX/Kettlebell Bootcamp that meets on Tuesdays and Thursdays at 6:00am. It really sucks to have to cancel class when it rains because I have to get up anyway and text 13 people, which requires me to be awake and lucid. I usually can’t get back to sleep for an hour or so… Last week was our last week of class before the new session starts…

Last Tuesday: Clear radar. Didn’t cancel class. Pulled up, stopped my car. Pouring rain and lightning .7 seconds later. Cancelled class. Drove back home.
Last Wednesday: Makeup day for Tuesday. Pouring rain, cancelled class.
Last Thursday: No rain. 40 degrees outside. Bootcamp sucked.
Last Friday: Makeup day for Tuesday/Wednesday. Pouring rain.
Today: Rented space so we could have bootcamp indoors to finish. No rain. Whatever, Mother Nature. Whatever.

image via
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Filed Under: bootcamp, cold weather, rain, TRX
11/09

Playlist: An oldie but a goodie!

I made this playlist a couple years ago and decided to play it in class this morning. I’d forgotten how much I liked it. Plus, I’ve got more fellas in my TRX bootcamp so they tend to like this a bit more than Britney Spears. Weird…

Shook Me All Night Long – ACDC (duh.)
Seven Nation Army – The White Stripes
Take Me Out – Franz Ferdinand
I Kissed A Girl – Katy Perry
Pump It – Black Eyed Peas
Icky Thump – The White Stripes
Yeah – Usher (this song will NEVER get old for me)
That’s Not My Name – The Ting Tings
Fire Burning – Sean Kingston
We Will Rock You – Queen
So What – Pink
The Way You Move – Outkast
Another One Bites the Dust – Queen
Hollywood Nights – Bob Seger
American Girl – Tom Petty and the Heartbreakers
So rock it out in whatever you do today! Try to break at sweat at SOME point!
Image via Jon.
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Filed Under: bootcamp, motivation, music, playlist, TRX
10/05

Can you say Burrrrr?

“Hello Fall, how ya been? It’s been about 4 years since I’ve been around the colder temps that you bring about. Kinda forgot about ’em a bit…”


So we started back up another round of Bootcamp this week. Outdoor Bootcamp. In the out-of-doors. Totally fine during the summer months, you don’t really think about it… Then all of the sudden, you take a week’s break, you come back, and it’s 42 DEGREES outside. DUMB.

Not really. I know it’s only going to get colder, and I know it’s not even that bad outside. I’ve just been living in San Diego for 4 years and it doesn’t really get below 60 degress. Ever. So I’ve gotta get back in the groove of things. No biggie, I just have to suck it up.
Until then, I’m thinking about buying this Lululemon Remix Hoodie. Because it’s thicker than my Lulu Define Jacket (although I do love the mittens, the Define jacket makes!). And will keep me warm. At least through the warm-up, and the Kettlebell Swings, and the TRX Balance Lunges. Thanks Lu!
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Filed Under: bootcamp, cold weather, Define Jacket, Fall, lululemon, Remix hoodie
07/15

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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Filed Under: body weight training, bootcamp, Inner Strength, kettlebell, TRX