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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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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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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Dancer Pose Challenge

Dancer Pose Challenge

My month-long quest to achieve the Dancer Pose:

Day 1: Baseline Photo – where you’re at right now. Do both legs!

Anybody else see exercises or poses online that they wish they could do but can’t? I have probably 10 or so that I try sporadically – handstands, crazy pull-up variations, mobility drills, etc – but I know I’ll only achieve them if I focus on ONE at a time, instead of 10… So for the month of August (and a little into September) I’m planning on nailing the Dancer Pose variation with both arms.

In the dance world, we call this a Scorpion, but in yoga it’s called King Dancer or Natarajasana (yogis, please tell me if this is incorrect). Whatever it’s called, I can’t do it and have never been able to grab my foot behind my head… but now I’m determined.

Each week I’ll be posting what I’m doing to achieve this. It’s going to take a mixture of back strengthening, front side stretching – especially in the quads and hip flexors – and thoracic spine/overhead shoulder mobility for me to get this, so the videos will vary.

I’ll be posting the exercises and my progress on my Instagram and Facebook pages. Follow along with the hashtag #flashdancerchallenge and DM me your photos if you want to join in!

 

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Free Fitness Business Webinar: Starting Your Own Bootcamp

If you’re a fitness pro who’s ever thought about starting your own bootcamp or other type of registered program (e.g. 6 Week Weight Loss, 12 Week Post Natal Fitness, etc), you already know there’s a lot to think about… which makes it seem overwhelming. I’ve got a free webinar for fitness pros on this very topic and you can sign up to attend the next one here.

I’ll cover how to

make money without having to spend ALL day in a gym,

maximize your clients’ benefits in cost effective manner,

& cover your legal bases so you do business the right way.

Sign Up Here

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How To Start Your Own Bootcamp

How To Start Your Own Bootcamp

I’m so excited to share all this information!

If you’ve ever thought about running your own show, making your own schedule, making more money in fewer hours, and having more control over your fitness business, you should check out my new online course, The Better Bootcamp Pro Course.

This 6 lesson online course is designed to guide you through the entire process of starting your own bootcamp or other registered program. From first ideas, to launch, and everything between (and after), this course will help take some of the stress out of starting your fitness business.

Even if you are already running something, this course can help you scan over your current program to see where you might be able to add some improvements.

The first 50 people to use the coupon code FIRST50 will receive 15% off the total price!

Questions? Email me at fitwithflash@gmail.com

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Do’s & Don’ts of Running Your Own Bootcamp

Do's & Don't of Running A Bootcamp + Free Webinar!

My photo from when I worked at Inner Strength Bootcamp ^

You may be thinking of starting your own bootcamp (or other form of registered program) or you may be in the midst of one already. Either way, here are some best practices to think about in order to make the most out of your business:

First, the Don’ts:

  1. Don’t stay outside forever.
    Unless you live in a perfect climate, have a plan to move inside eventually. The weather will eventually get cold in the winter (unless you live in San Diego), bugs will be out in the summer, people will want showers before they go to work, etc. Outside is a great way to launch your business and keep starting costs low, but have a plan to eventually move in. You can still head outside on nice days as a treat!
  2. Don’t get aggressively territorial.
    You’re not the first person in the world to come up with the idea of running a bootcamp in a park. Try to find a space that somebody isn’t already in (don’t be a jerk and set up next to one that’s already going). If somebody encroaches on your space or you have an issue with another professional, sit down and have an adult conversation. Remember: There’s enough business to go around.
  3. Don’t be such a hard-ass that people get injured/sick.
    The days of “no pain, no gain” are over. If you’re in this business to help people, they should be getting better, not worse. Injuring clients is awful and shows an extreme lack of knowledge and professionalism. Also, you’ll be shooting yourself in the foot – negative press travels faster than positive.
  4. Don’t make a mess of the scenery if you’re in a park.
    It’s great to use a beautiful outdoor space for your workouts, but trampling on flowers isn’t cool. Neither is ruining the grass or leaving trash in the park. Respect the land you’re on as well as the other people that may be around utilizing the area.
  5. Don’t try to be everything.
    Pick a focus/niche and stick with it. You don’t have to be bootcamp, and cycling, and tai chi, and pilates.

And now for the Do’s:

 

  1. Cover your bases.
    If you want to be taken seriously, you need to take your business seriously. You’d better act like a professional. Have a waiver no matter what. If you’re outside in the park, make sure you have the proper permits to operate a business on public/private land. If you’re inside, check the floors/walls to make sure slamming med balls or sand bags isn’t going to damage anything (I made that mistake once). And make sure you’re not disturbing anybody nearby. Whether you’re indoors or out, nearby people or businesses don’t want to hear you. Most people go to the park or beach to chill. Neighboring tenants don’t want to hear your yelling and playlist while they’re trying to conduct meetings during business hours. Think about noise when choosing your location.
  2. Think outside the box. 
    There are only so many bench dips, step ups, squat jumps, and push-ups people can do before they get bored. Be creative with your programming.
  3. Keep in mind a certain comfort level for your peeps.
    I’m not saying people are going to be super high maintenance, but nearby bathrooms are a good idea, well-lit areas with ample parking make people feel safe, and nobody wants a rash from having to lie on chemically treated grass.
  4. Have a back-up plan. You’ll eventually need one. 
    A: If your bootcamp is outside and it rains, have a nearby shelter or indoor location ready to go… as well as a way to communicate the plan to all your clients ASAP.
    B: If there’s bad weather (e.g. a snow day for everybody’s kids) or an instructor has an emergency and you need to cancel class altogether, what will you do? How will you notify your peeps? Make sure they know what to do and how to get this information at the last minute.

 

Want More Info?

I’ve been there! I’ve worked for several awesome bootcamp companies and I ran my own successful bootcamp for years. I’m sharing some of what I learned in this free webinar with some helpful information about running your bootcamp!

Sign Up To Watch It Here:

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July in Kentucky & TRX Bootcamp in Louisville!


Louisville TRX Classes

I need a little Kentucky fix and since I can’t fly in and out of the country for 2 more months (flying is prohibited until my Canadian Permanent Resident card arrives), Tango and I are road-tripping there in a couple weeks! And since that drive is long AF, we’re staying a whole month to make it worth the drive and allow me enough time to see everybody without having to limit my visits to an hour.

While I’m home, I’ll be heading up one of my TRX Bootcamps, just like old times! It’ll last 4 weeks in July and I can’t wait. Details, pricing, and registration here.

I’ll also be offering personal training sessions for the month, guest teaching at other studios in the neighboring areas, teaching a couple TRX courses, and subbing classes for a few instructor buds who are going on vacation that month. It’s gonna be great. (Email me to inquire about any of that: fitwithflash@gmail.com)

Can’t wait to see my family and friends, kiss those nephews of mine, see new babies, and cross things off my Kentucky summer wish list.

See y’all soon!

 

 

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New TRX Fit Clubs Starting June 1st!

4 Week Online TRX Strength Programs start June 1st!

Fit Club 1: (Weeks 1 – 4) 8 TRX Workouts, Videos, PDFs, Timers for your phone, & coaching from me.

Fit Club 2: (Weeks 5 – 8) 8 More TRX Workouts (more advanced), Videos, PDFs, Timers & Score sheets to track your progress.

Use code SUMMER to get 20% off any Fit Club Package!

If you don’t have a TRX of your own, choose ‘The Bundle + TRX’ package. It includes one!

FAQs here

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Workout Playlist: Power Ladies!

image of Natasha Hastings via

In honor of Women’s History Month, I made this workout playlist complete with cool-down and stretch music at the end. It was impossible to cap this at the one hour mark – there are soooo many good ones to choose from! Pay attention to a couple of the ones with the “explicit” warning in case you’re listening to this with sensitive ears around. ; ) Enjoy!

 

Which songs are on your power lady playlist?!

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