Tuesday, May 7, 2013
TONE 20
Ever get bored with your workouts? Or feel like the workout isn't as beneficial as it used to be? Well, I feel you! That is why The Spot Studio is revamping the format of all classes! By breaking down each class into three separate 20 minute parts, cardio/toning/core, we get an overall better workout. It is a nice shock to the system, as well as a good mental change up. Class this evening consisted of a 20 minute running segment, jog for 2 minutes and sprint for 30 seconds and repeat for 20 minutes, followed by core strength, then leg and butt work. It was a great mix up! The order in which we do 20/20/20 will change each class as well as our source of each segment! I love to challenge my ladies and see everyone build more strength and endurance! This could be something you challenge yourself with at home.
Thursday, March 14, 2013
Thankful & Grateful
As I reflect on my dream and passion, The Spot Studio, a feeling of gratitude takes over. So many of you support this dream in many ways and it does not go unnoticed. You all believe in me, which has so much impact in my everyday life. I value each and everyone of you with all of my heart.
From day one, long before The Spot, my husband supported my dream and was a driving force in my career, for that I thank him! He believes in me more than I believe in myself.
Before The Spot came to life almost four years ago, many of you supported this dream of mine by rooting me on to take a huge step of becoming a business owner. The Spot was named by a dear friend and I couldn't imagine it being anything else. We wanted a name that stood out and it does just that, "Meet me at The Spot"! Our logo was designed by a dear friend with our family in mind. If you look at our logo, the small "spots" represent each member of our family and the large one represents this fabulous community the Spot is in our lives. For the hot workouts at the park we got in while waiting for just the right space to be finished, thank you for hanging in there. The dear friends who put long nights of endless painting and tedious edging of the trim before the floors were installed. Everyone who has been a Spot fan before the doors ever opened. For anyone who has ever stepped foot into class and left their hard earned sweat at The Spot. Thank you for taking the time out of your day to be a part of my dream. For sharing your life milestones and coming together to share in these memorable moments, especially the baby showers. Being a support system in fundraising and race events on your weekends. Bringing your little ones and sharing them with us so you can workout is not an easy task. To the parents that allow me to personal train their children and share the dreams of their children with me. The Spot is full of amazing women, mothers, sisters, daughters, wives, and friends. This shows whenever we have a newbie, you ladies are so welcoming to anyone that comes through that door, it is amazing to be a part of your lives. Every referral you have given The Spot has made it what it is, amazing. Commuting from near and far, leaving work on time, cooking dinner early or late, scheduling childcare, and scheduling appointments so you can be in class for an hour with me. For supporting each other inside and outside of the studio. For working out so hard and trusting me with designing your workout regimen. Giving The Spot the title of being your "gym" is a true honor and I hope our community is bringing you as much joy as it brings me each day!
For all of this, I thank you straight from my heart!
Thankful and grateful,
Fancy
From day one, long before The Spot, my husband supported my dream and was a driving force in my career, for that I thank him! He believes in me more than I believe in myself.
Before The Spot came to life almost four years ago, many of you supported this dream of mine by rooting me on to take a huge step of becoming a business owner. The Spot was named by a dear friend and I couldn't imagine it being anything else. We wanted a name that stood out and it does just that, "Meet me at The Spot"! Our logo was designed by a dear friend with our family in mind. If you look at our logo, the small "spots" represent each member of our family and the large one represents this fabulous community the Spot is in our lives. For the hot workouts at the park we got in while waiting for just the right space to be finished, thank you for hanging in there. The dear friends who put long nights of endless painting and tedious edging of the trim before the floors were installed. Everyone who has been a Spot fan before the doors ever opened. For anyone who has ever stepped foot into class and left their hard earned sweat at The Spot. Thank you for taking the time out of your day to be a part of my dream. For sharing your life milestones and coming together to share in these memorable moments, especially the baby showers. Being a support system in fundraising and race events on your weekends. Bringing your little ones and sharing them with us so you can workout is not an easy task. To the parents that allow me to personal train their children and share the dreams of their children with me. The Spot is full of amazing women, mothers, sisters, daughters, wives, and friends. This shows whenever we have a newbie, you ladies are so welcoming to anyone that comes through that door, it is amazing to be a part of your lives. Every referral you have given The Spot has made it what it is, amazing. Commuting from near and far, leaving work on time, cooking dinner early or late, scheduling childcare, and scheduling appointments so you can be in class for an hour with me. For supporting each other inside and outside of the studio. For working out so hard and trusting me with designing your workout regimen. Giving The Spot the title of being your "gym" is a true honor and I hope our community is bringing you as much joy as it brings me each day!
For all of this, I thank you straight from my heart!
Thankful and grateful,
Fancy
Sunday, March 3, 2013
Drop and Give me 8!
Nutrition...Nutrition...Nutrit
The Spot being my "baby," I was hesitant about bringing anything to my members that I didn't have experience with. As my ladies loved the results they were getting from class alone, they started asking about nutritional programs to incorporate with their workout regimen. This program needed to be simple to follow, easy to maintain and most importantly healthy. I thought back to the couple that approached me, and decided to reach out. They invited me to a seminar and I was amazed by the program! I finally found the missing link to my fitness studio! Before I would endorse this program to my ladies, I wanted to experience it first hand to make sure it made sense. Josiah supported me and we started the program together. To be honest, the first few days were tough, but once we got past that we felt amazing! Our energy was higher than it had been in years, our outlook on food was changing, and we were losing stubborn weight! I was finally leaning out and lost 8lbs. in two weeks and Josiah was down 10lbs. and the high blood pressure he had been struggling with has returned to normal! My members were noticing and asking what I was doing differently. Now that I have lost 8lbs. in two weeks and feel great, I have decided to become a Health Coach so I can share this program with my members, family, and friends! I am really looking forward to sharing more details with anyone who is interested!
The Spot being my "baby," I was hesitant about bringing anything to my members that I didn't have experience with. As my ladies loved the results they were getting from class alone, they started asking about nutritional programs to incorporate with their workout regimen. This program needed to be simple to follow, easy to maintain and most importantly healthy. I thought back to the couple that approached me, and decided to reach out. They invited me to a seminar and I was amazed by the program! I finally found the missing link to my fitness studio! Before I would endorse this program to my ladies, I wanted to experience it first hand to make sure it made sense. Josiah supported me and we started the program together. To be honest, the first few days were tough, but once we got past that we felt amazing! Our energy was higher than it had been in years, our outlook on food was changing, and we were losing stubborn weight! I was finally leaning out and lost 8lbs. in two weeks and Josiah was down 10lbs. and the high blood pressure he had been struggling with has returned to normal! My members were noticing and asking what I was doing differently. Now that I have lost 8lbs. in two weeks and feel great, I have decided to become a Health Coach so I can share this program with my members, family, and friends! I am really looking forward to sharing more details with anyone who is interested!
Friday, February 22, 2013
Mommy-hood!
We are very excited around here! Why? It is date weekend!! No, not for my hubby and I but with our kids! My husband and I are taking each kiddo individually on a small date of our choice! It is important each kiddo gets all of our attention for these dates and we are sure they will love this!
A few weeks ago, we created a "Family Calendar" only for our family events. We decided on movie night, game night, date day, pizza night, etc. The kids had all sorts of creative ideas, such as family arts and craft night. We planned these events on the weekends as that works best for us. The kids decorated these days with all sorts of doodles, so we wouldn't forget! Now the kids go to the calendar each week to see what event is coming up next! What a fun way to get one vs. one time with each of our kiddos! Hmmm...where to take these cuties??!!
A few weeks ago, we created a "Family Calendar" only for our family events. We decided on movie night, game night, date day, pizza night, etc. The kids had all sorts of creative ideas, such as family arts and craft night. We planned these events on the weekends as that works best for us. The kids decorated these days with all sorts of doodles, so we wouldn't forget! Now the kids go to the calendar each week to see what event is coming up next! What a fun way to get one vs. one time with each of our kiddos! Hmmm...where to take these cuties??!!
Sunday, February 17, 2013
Hit the deck!
*please consult with your doctor or your professional health care provider before participating in any exercise program.
Who knew a deck of cards could be such a great workout? I didn't! This idea was on The Biggest Loser and I loved it, but wanted to tweak it a little bit. Some of you may have experienced this workout first hand in my Thursday S.W.E.A.T class, seen it on The Biggest Loser or have no idea what I am talking about! Well, you are about to find out!
*Grab a full deck of well shuffled playing cards including the two jokers (54 cards with 4 suits and jokers).
*Choose four exercises of your choice, one lower body exercise (ex. squat jumps), an upper body exercise (ex. push-ups), a full body exercise (ex. burpees), and a cardio blast exercise (ex. star jacks[jump in the air and make a star]). You can adjust the intensity to whatever level you would like by choosing your exercises accordingly.
*Assign each exercise to a suit and two bonus exercises for your jokers (each representing 1 minute)might be easier to write it down.
-spades=burpees
-hearts=star jacks
-clubs=push-ups
-diamonds=squat jumps
-joker=plank
-joker=crunches
*Ace=15, JQK=10, 2=2,3=3,etc.
*warm-up by jogging in place for 2-4 minutes and stretching
*Place the stacked playing cards in front of you and draw the first card. For example King of spades is 10 burpees, perform 10 burpees, ace of diamonds is 15 squat jumps, perform 15 squat jumps, etc.
Make your way through the entire deck!
This is a great workout that can change every time you shuffle as exercise will be performed in a different sequence. If you would like a serious core workout, assign each suit to an ab exercise! Burn baby burn! In class we went once through the deck with the option listed above and then followed by another round through the deck with core exercises!
My husband and I will be doing this with ab exercises in our living room today! Hope you enjoy!
Who knew a deck of cards could be such a great workout? I didn't! This idea was on The Biggest Loser and I loved it, but wanted to tweak it a little bit. Some of you may have experienced this workout first hand in my Thursday S.W.E.A.T class, seen it on The Biggest Loser or have no idea what I am talking about! Well, you are about to find out!*Grab a full deck of well shuffled playing cards including the two jokers (54 cards with 4 suits and jokers).
*Choose four exercises of your choice, one lower body exercise (ex. squat jumps), an upper body exercise (ex. push-ups), a full body exercise (ex. burpees), and a cardio blast exercise (ex. star jacks[jump in the air and make a star]). You can adjust the intensity to whatever level you would like by choosing your exercises accordingly.
*Assign each exercise to a suit and two bonus exercises for your jokers (each representing 1 minute)might be easier to write it down.
-spades=burpees
-hearts=star jacks
-clubs=push-ups
-diamonds=squat jumps
-joker=plank
-joker=crunches
*Ace=15, JQK=10, 2=2,3=3,etc.
*warm-up by jogging in place for 2-4 minutes and stretching
*Place the stacked playing cards in front of you and draw the first card. For example King of spades is 10 burpees, perform 10 burpees, ace of diamonds is 15 squat jumps, perform 15 squat jumps, etc.
Make your way through the entire deck!
This is a great workout that can change every time you shuffle as exercise will be performed in a different sequence. If you would like a serious core workout, assign each suit to an ab exercise! Burn baby burn! In class we went once through the deck with the option listed above and then followed by another round through the deck with core exercises!
My husband and I will be doing this with ab exercises in our living room today! Hope you enjoy!
Wednesday, February 13, 2013
Head, Shoulders, Knees and Toes...
It is Wednesday and we all got through it, yay! So what better way to end it and bring on Thursday than to say one thing you love about your body! You must write "I love my..." before you list your body part. I will go first, I love my legs!
What is your favorite body part?
What is your favorite body part?
Tuesday, February 12, 2013
Drop it like it's HOT! (EOW)
*please consult with your doctor, or other qualified healthcare professional before starting any new exercise or exercise program.
Exercise of the Week: Drop it like it's HOT!
This move is great for the glutes and inner thighs! This EOW is a move you can perform with any size weighted ball, even a basketball or soccer ball will work. Your goal is to Drop it like it's HOT for one minute and thirty seconds! You can do this move everyday for a week if you really want a challenge! Who doesn't have a minute and thirty seconds in their day?
Stand with your feet wide (wider than hip width apart) and toes pointing out at a 45 degree angle and holding your ball with both hands.
Drop your ball, and catch it as close to the ground as possible without letting it hit the ground and then stand back up by squeezing your glutes and inner thighs.
Exercise of the Week: Drop it like it's HOT!
This move is great for the glutes and inner thighs! This EOW is a move you can perform with any size weighted ball, even a basketball or soccer ball will work. Your goal is to Drop it like it's HOT for one minute and thirty seconds! You can do this move everyday for a week if you really want a challenge! Who doesn't have a minute and thirty seconds in their day?
Stand with your feet wide (wider than hip width apart) and toes pointing out at a 45 degree angle and holding your ball with both hands.
Drop your ball, and catch it as close to the ground as possible without letting it hit the ground and then stand back up by squeezing your glutes and inner thighs.
Subscribe to:
Posts (Atom)