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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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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Louisville in November: TRX Bootcamp & TRX Lite!

I’ll be coming to Louisville for Thanksgiving in November and am excited to be staying for an extended visit! I’m running two 4 week TRX fitness programs at my old stomping grounds while I’m home. Both sessions will start the week of November 26th and end December 20th… perfect for between the holidays.

TRX Lite:

TRX Lite: A 4 week TRX program with a little less intensity than bootcamp.
A 4 week TRX class that runs a little later in the morning and is a little less intense. This class will be perfect for those easing back into fitness after a long break, pre/post natal moms, or anybody that hates early workouts and burpees. Childcare will also be provided for an extra fee!

TRX Bootcamp:

TRX Bootcamp: A 4 week TRX fitness program with TRX Master Instructor Ami McMullen

A 4 week early morning class that will build strength & endurance, burn some serious calories, and will set you up for hours of EPOC (google it). This session is for those who need to work out early and want the most bang for their buck. We’ll work hard, but it won’t be miserable. Promise.

Full, half pack, & drop-in packages available.

Questions? Email me at fitwithflash@gmail.com

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Fit Club 3 (Advanced) is Out!

Fit Club 3 is out!

Weeks 9 – 12 are the third and final installment of my online TRX fitness program.

Club 3 Includes: 

  • 8 Advanced TRX Workouts
  • Downloadable PDFs
  • Videos with Detailed Instructions
  • Timers for Your Phone/Tablet (so you can be on autopilot)
  • Tracking Tools to Track Your Progress
  • An Optional 4 Week Schedule to Follow for Most Efficient Results
  • Access to a Private Facebook Group for Additional Support

The coupon code FIRST50 is now active!

Flash Fit Club 3 - Advanced TRX Workouts for Home

 

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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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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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Fit Getaway 2019: Tulum, Mexico!

Because taking a few days by yourself or with your best buds can be rejuvenating AF.

INFO HERE

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