Vibe Room

So take a hard core 30 min workout and add the weighted bar and what do you get!  Holy moley, I do not think that any of us were ready!  It was intense but at a whole different level.  The weight bar allowed for more stability and strength.  We used the bar for the core class and well, it presented the same intensity and focus.  Join us next Saturday!

Two different classes with the same concept - use equipment that forces you to focus on handling it so that you are not focused on how hard you are working  all the muscles, ligaments, tendons and nooks and crannies in your delicious body.  This different combination is so innovative that it will spark something sweet inside of you during this month of love.  You will leave oozing with yumminess.  Come join us!

Power is what defined our class today.  And, powerful can describe our dear breast cancer survivor Irina who marked her 3 year anniversary of being cancer free today!  Her talk was moving, her story is inspiring and her love for life is captivating.  May you all be inspired to move in your own authentic way and be motivated to do more with your time.  It is my mission to connect with you so that you believe in you not in me , a class, a video, a trainer, a pill, etc.  But to believe in you and your authenticity, a blessing from a higher being that has given you a purpose on earth.  Let Irina's story, the synergy we shared in class and my words inspire you to thrive in your power.  Thank you to all of you who shared this remarkable time with us.  WHAT DO YOU THINK, CLICK TITLE TO POST.  Namaste, Karla

P.S. See photos in our photo gallery of our participation at the Breast Cancer walk just weeks after Irina's  surgery.  She was there!

February is the month of Love and it is with good reason that we commit to love our bodies this month.  So, even if you are not working out in my classes, working out along, with a buddy, trainer or other group fitness classes commit to this - workouts that provoke a subconscious response to your abilities, emotions, agility, endurance, balance, passion and will power.  Anyone can agree to push passed the last set, last class,m last workout or the last 20 second interval but agreeing to nurture your body on the other end of that kick ass workout is where the true commitment comes in.  I have committed to my body and getting the best workout I can and I am committed to delivering an awesome workout to your body when we share energy.  I am also committed to guiding you through nurturing and loving your body after the hard core workout?  Are you committed and open to letting yourself love your body this month?  You are in control of your mind, body and soul, it is time to prove it.

See this month's February Love Affair Meditation for reinforcement. 

I must say that the half hour workouts have been a hit.  Not only because they offer such great intensity but because they maximize what you do, how you do it and your much time it takes you to do it in!  Hello, its a no brainer for a lot of us.  Some still want to add more workout time and build on the workouts and that is fine!  It is whatever works for you!  And, I can tell you that my brain is in it for that time and then moving on.  It is totally fun and satisfying.  What do you think?

Ok, so this month I a promoting that you own small bits of time in your workouts.  That you commit to 10 seconds to 30 seconds of going all out.  You say how when I am not motivated to get off the couch.  With that I say, anyone can do anything for 20 seconds! So if your walking why not run as fast as you can for 20 seconds.  If you in a fitness class and the instructor is going tempo why not go double time for 20 seconds.  If you are working out on your own and you are lifting why not go full out for 20 seconds doing reps.  The simple way to look at it is if you are going all out with everything that you have then you can;t be anywhere else but in the moment.  So you are going to experience a mind, body and spirit workout regardless.  I do not promote just my classes.  I promote doing what works for you but making sure that whatever you are doing you are maximizing your time, effort choices and overall life.  Email me with any questions or posts, I will be happy to answer,  Namaste, K

The concept of getting three different types of workouts in one is a response to all of the newest research with regards to maximizing your time, interval training and getting the best work out you can by utilizing short bursts and rest periods to guide your training.  This session used an exercise ball to guide the body through a variety of exercises that are plain hard to begin with.  In essence, it was magical.  Everyone feels the workout in just half hours, they feel accomplished and it has to be for real because you see the sweat and facial expressions that are the bi-product of their ability to overcome!  Hats off to you all my ladies, you are true Spartans!  Until next time...

Fitness Tops and workouts designed in 2011 at your fingertips!

November 2011 - Fitness Tip

November Fitness Tip:

This month is the month of Thankfulness and in that regard we should give special attention to our specific body parts.  Cardio is always an important part of every workout because it warms up the body, therefore, burning calories no matter what exercise you do next. So after your body is nice and warm with up to 20 minutes of cardio (of your choice) we will begin by being thankful for our upper body, mid section, then lower body… Do not take more than a 1 minute break in between sets or exercises.

• UPPER-Stand with your arms out to your side and do 50 arms circles to the front and then 50 to the back.  Drop to the floor and do ten push-ups, repeat 3 times.
• MID-Hold plank for 30 seconds to a minute, depending on level.  Change positions to laying on your back with your legs straight up to the ceiling.  Reach toward your shoe laces for 30-50 times, depending on your level. Repeat 3 times.
• LOWER-Stand with feet shoulder width apart, knees bent, toes pointed forward and arms by your side, squat down slowly (counting 4 seconds down & 4 seconds up) for 25.  Then pick up the pace for 25 fast squats.  Repeat 3 times.
• UPPER-Hold in a push-up position and lower one elbow at a time to the floor, then immediately back up to the starting position.  Do this 10 times and on the last time, hold the position for 10 seconds.  Repeat 3 times.
• MID-Lay with your back on the floor and your feet on the wall, your rear should be close to the wall. Do 50 crunches in this position and then hold your rear in the air with your feet against the wall for 30 seconds to a minute depending on level.  Repeat 3 times.
• LOWER-Lean your back against a wall and lower yourself to a squatted position, arms against the wall for a good grip.  While holding that position, kick with your right leg 50 times and then your left 50 times.  Repeat 3 times.

Option: end with at least 10 minutes of cardio to optimize your entire workout!

October Colors 2011 - Fitness Tip

This October it is important to promote physical and mental connections by bringing in the consciousness of color into your workout and life.  The way to bring it into your workout has to do with the combination of different exercises.  For example:

• On the treadmill, combine the use of weights and triceps exercises during 2 minute walking intervals;
• Lifting weights, do jumping jacks in between each set before resting in between reps;
• Talking a walk down the street, take a backpack with weights or heavy books in it and hold plank with it on, every 50 yards;

 

Make sure to think of certain colors for each cardio or weighted move, in order to bring meaning to each movement.  Be conscious of your mental and physical state throughout your workout.  You will be amazed what a difference it makes.  For ore ideas within your personal workout capabilities, feel free to contact me directly.

September 2011 - Fitness Tip

So this month is about getting back to basics!  No fancy gadgets, no equipment, just you and your body resistance.  You and the basic exercises that prove to be the best, year after year.  These exercises seem to be incorporated into every workout out on the planet and it is for this reason; they work!  So use these exercises in any shape or form and you will see results.  Add cardio at the beginning, middle or end and you will burn one-third more fat as your body stays hot through the entire workout.

Squats, Dips, Planks, Lunges. Push-ups - start with 10 repetitions or 10 seconds and move your way up instead of back - move up to 30 and see how you feel.  Move up by increments of 5 or ten.  Mae it work for you.  Or, start and the high-end and move down.  It's all about you and getting back to the basics that are comfortable for you!  Stay motivated!

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May 2011 - Fitness Tip

So it is nice outside and you are inside, why?  Getting outside and filling your lungs with air.  Walking somewhere can turn into running, a bootcamp, a marathon, etc.  You need to start somewhere.  Lacing up your sneakers is where it starts.  Stop talking and take advantage of the beautiful weather.  Release physical and mental stress at the same time.  This will put you in a better position for June when it will be time to become even more active,  Take advantage of the Sudor Taino fitness network support.  So go into June with small goals to achieve so that we can achieve  milestones in June.

Key equipment: Incorporate bands into walking by tieing them to your waist and using your arms in any way you can.

April Showers 2011 - Fitness Tip

April is Here and it is time to shower with specific workouts that work for you.  If your tired of your present work out, here is how to give your workout a shower.

Kickboxing class - add hand or leg weights, you will feel like you are doing more than the who class!
A simple dance class - add a resistance band
A video at home - do the move you like the best for the next three moves that the instructor switches through.
Walking - run to landmarks and walk in between.
Mediation - instead of once a month do it once a day

While you shower up your workout, give the rest of your life a shower too.  Don't forget to listen to April's meditation under Resources.

March Madness 2011 - Fitness Tip

March should be a total mesh of every type of workout session, equipment, class and setting.  Getting involved at the same time that Spring is Coming is a way to mentally challenge yourself to keep up with the good weather.

1. Talk a job outside that continually interchanges walking and running
2. Take a kickboxing class often a yoga class right after it
3. Use a piece of fitness equipment that you have never used before
4. Take a dance class that let's you flow right out of your shell
5. Do resistance band exercises while you watch tv
6. Hold plank every time something upsets you
7. Do a 20 minute workout of just squats-50, plank-1minute, pushups-10,  reverse plank 1 minute.

Mix it up and get ready for April showers to bring May flowers!

February 2011 - Fitness Tip

February is the month of romance.  So, romance your workout!  Turn up the heat and get your sexy on.  Try dance classes or workouts that offer you moves that get your hips crunching, swirling, swaying or girating.  Not only do you work your core immensely but shaking what your momma gave you, releases feel good hormones as well.  If you cannot make it to a class (see my upcoming schedule for plenty of ideas), pick up a video, a Wii game, or simply turn up the tunes and dance til your core burns.  Have fun Romancing your Workout!  If you need further suggestions, feel free to email me.

January 2011 - Fitness Tip

In response to my Mommy & Me conference and the feedback, here is a Mommy & Me workout that will get you and your little one on track together for the New Year!
 
Equipment needed: Stop watch or clock with seconds hand and a Yummy Attitude!

• Run in place for 1 minute, being silly and facing each other, motivating and never taking your eyes off each other
• Stretch both arms to the ceiling overhead and then down to the floor in between legs (legs in squat position) do it 20 times
• Run in place for 1 minute, facing away from each other, talking and encouraging each other the whole time
• Sit on floor facing each other and hook feet, do 10 sit ups, clapping hands when you meet at the top
• Run in around the room chasing each other for 1 minute
• Repeat 3 times.  Depending on age of child and fitness ability.  Keep them on track they will follow your lead.
• For 30 seconds, Mommies lay on back and allow your child to help you stretch your legs, one at a time, then together.
• For 30 seconds, its the child's turn to lay on back and let mommy help stretch his/her legs, one at a time, then together.
• Sit facing each other, Indian style (crisscross applesauce) with hands on knees, palms facing up.  Sit looking at each other for 15 seconds.

Take a deep breath, bringing hands overhead toward the ceiling until the palms come together.  Bring them directly in front of your heart.

Bow to each other, saying Namaste, meaning the light in me reflects the light in you.

Now, give each other the yummiest hug ever!!!!!! At least 15 seconds!

December 2010 - Fitness Tip

In December, Dabble with a Towel workout!

A trip to a Miami Florida fitness conference resulted in a portion of the Latin Heat conference involving a towel.  Now I will spread the love.  If you want to de-jiggle those arms and find a way to keep your back straight while holding your arms out in front of you or over your head, you have found it.
 

• Do 50 squats holding the hand towels ends in each hand (with tension) and arms out directly in front of you
• Do 25 burpees (towel overhead, towel in front of your waist, towel on floor while in push up position)
• Hold Plank 1 minute
• Repeat 3 times 

• Do 50 windmills - Holding the hand towels ends in each hand (with tension) and arms out directly in front of you, alternate arms moving from an up position to the down position
• Do 25 towel slaps (right)  - slap towel to the floor while in a lunge position and snap back
• Hold right leg out in front of you with towel overhead in both hands
• Do 25 towel slaps (right)  - slap towel to the floor while in a lunge position and snap back
• Hold left leg out in front of you with towel overhead in both hands
• Repeat 3 times

 
Now, with each end of towel in hands, close to chest with elbows out, twist for (2) minutes in squat position
Finish by using the towel to dabble your sweat drops!!!!

 

 

 

 

November 2010 - Fitness Tip

Who needs a Bo-Flex when you have a set of stairs?

Using your stairs at home can be of a great benefit. Ten minute routines like this one, scrap all the excuses you can make up for not being able to fit a workout into your day. You can do this at One in the afternoon, Five in the evening or Midnight! Or, do as many times as you can fit into your day… Of course, you must consult a physician before starting any exercise regimen but this is time efficient and result oriented – take a look!

• Facing the stairs - use the last stair as a stepper, run it for 1-2 minutes depending on your physical ability;

• Facing the stairs - do 15-25 lunges on each side (right and left) placing one foot on the last step, the other foot at least shoulder width apart directly in back of you. Drive the knee of the leg placed in back of you to the floor keeping the heel up the entire time;

• Facing the stairs - use the last stair as a stepper, run it for 1-2 minutes depending on your physical ability;

• Facing the stairs – place hands on the last stair with legs in back of you, fully extended (you should be in a push up position) and knock out 5-20 push-ups depending on your ability – remember to challenge yourself and not stay in your comfort zone;

• Use the last stair as a stepper, run it for 1-2 minutes depending on your physical ability;

• With back to the stairs- (in a reverse push-up position) place your hands on the last stair with your legs out in front of you (could have knees bent, straight legs or on heels) do 10-30 dips by bending the elbows while keeping the body in position; and

• End with by using the last stair as a stepper, run it for 2 minutes no matter what your pace, finish strong!

Bonus: Feet hurt? Take a can of anything and roll under the balls of yourfeet for an overall yummy instant massage. Also, take time to examine your footwear, its longevity and functionality.

October 2010 - Fitness Tip

Book Yourself in October  

September 2010 - Fitness Tip

De-Stress in 10 steps so you don't make a Mess-its back to school + lugging kids around from one place to another, along with work commitments.

Promise to take two minutes each day to de-stress the mess with this simple exercise:

1. Find a quite place even if its your bathroom, quiet part of the lawn or your car to sit in.
2. Close your eyes, keeping your back straight and palms upward.
3. Inhale and exhale taking at least 3 seconds to fill your body with air + release it slowly.
4. Do this until your body begins to loosen.
5. Take your chin all the way to the ceiling/sky and hold for ten seconds.
6. Releasing the chin from the air + tucking it in your neck will release all the tension from the back of your neck and hold for ten seconds.
7. Repeat at least 3 times or until you feel your yummiest.
8. Return head to neutral position and take arms up to the ceiling pushing negative energy away from you.
9. Take your arms out to your sides and wrap them around the trunk of your body.
10. Give yourself the yummiest hug for you have just made a deposit into your core that will revitalize you for sure!

 

Namaste,

K

As November classes come to a close, we answer a lot of questions like:  What can those little weights do?  What can those little balls do?  What can those tiny bands do?  Well everyone found out and it was a lot harder than everyone including me, thought.  When I think of the class name, I say I will do that.  But because I do not plan the classes or do "dry-runs" it is always a surprise just how hard anything can be if it is new to the body, a surprise to the mind and a challenge to both.  Keeping it fresh is important and next both takes a who different turn with creating a mix of everything in a flash.  Let's get geared up to rock through the holidays!  P.S. Great seeing all of you returning to class! Namaste, K

So Big Sky members know me from my hard hitting class so I am not quite sure they new just what to think of my free style tribal class.  It was something that opened the door for them to be free and lubricate their bodies in a different way.  Oh it was different alright.  Some were very skeptical and others were just happy I was teaching an extra class.   It was a class about life because we talk like we walk, we walk like dance, we dance like we live,,,so yes every movement was purposeful and full of connection, thought and real passion.  Not what they thought would happen on a Friday night.  It is my hope that what they experiences will have a profound effect on the days to come.  Namaste, Karla