Friday Favorites: Favorite Local Shops for Runners and Triathletes

Living about 30 minutes from stores, I do not do much shopping - especially with three kids in tow. However, when I need new running shoes or gear for triathlons, I find it worth it to pack the family up and head into town to the local running and multi-sport stores. Bonus - all these stores support the community in leading group trainings or classes for all fitness levels.

Here are three of my favorite stores:
1. Ken Combs Running Store - Located off of Shelbyville Road in St. Matthews,  I can take all 3 kids and be out of the store in about 15 minutes with a new pair of running shoes. I love that they recommend shoes based on your feet, so I can try them on and pick the best fit. My last visit I told them I was starting to have arch soreness. They gave me suggestions with icing and stretching which has helped. They have more than shoes of course if you are looking for some good running socks or other running clothes. They also offer track nights for group speed work. They also have race calendar on their website.

2. VO2 Multisport - Also in St. Matthews, this place covers areas in training and coaching as well as retail. They had a great sale in January this year where I was able to pick up my first cycling shoes and a few pieces of running and biking clothes. Check out their calendar for the bike rides, yoga, and other classes such as bike maintenance 101. They are there to help you whether you are a novice or a veteran!

3. Fleet Feet Sports - Located on Taylorsville Rd, this running store has lots to offer the community as well. They will also recommend running shoes based on your feet and lots of other gear to look through. They have group runs, training groups to help you achieve your running goals, yoga for runners, and a variety of classes such as Self Defense while Running coming up on Sept. 9.

Be sure to follow these stores on Facebook to keep up with deals and events such as the sale that Fleet Feet is having this weekend!

What are you favorite places to get your gear to keep you running and biking?

80's Themed Insanity at FitMe Studio

Once a month on a Friday night, FitMe Studio (Westport Rd. and Bayberry Place) offers a discounted fitness class ($3-$5). That is a fantastic deal! This month it was an 80s themed Insanity class that lasted just over 60 minutes.

I have tried their Insanity class earlier this year and had a great workout so I was looking forward to my second class. This time I brought re-enforcements with some friends. Since it was an 80's themed, several people dressed in 80's attire with leg work warmers, fringe, and headbands. I was quite jealous of not having a headband soaking up my sweat. 80's music was also played while Heath, the instructor, led the intense workout ending in a plank and push-up session that lasted longer than halftime at a football game, I think.  It was pretty similar to the previous class I reviewed - Insanity class, but that does not mean the second time around was any easier. It was still a great total body workout, using lots of muscle groups I did not work out while training for my triathlon.

If you have not checked out FitMe Studio yet, I highly recommend it. Great classes - for all fitness levels - with great instructors and friendly people at an affordable price.

FIT IN for the Weekend - Aug. 15, 16, 17

Finally the weekend! Here are some ideas to get your FIT IN this weekend!

Friday, August 15
Free Yoga - Grab your mat and head to Kentucky Center at noon

80s Themed Insanity - $5 at FitMe Studio (I'm hoping to check it out this Friday if you want to join me!)

Saturday, August 16
Inaugural 5K Midnight Run presented by Derby City Run Club
Canoe Hike at Falls Over the Ohio
Bike Maintenance 101 - V02 Multisport - FREE, but registration needed

Sunday, August 17
CrossFit Bluegrass - FREE class through Lululemon


There are lots of parks around for hikes, runs, and biking! If none of these fit your schedule or your fancy, check out the calendar link for more options!

Looking ahead -
Signup to volunteer with the Louisville Ironman! (I am helping with the gear and bike check-in this year if you want to join me.)
Learn orienteering Sept. 13 at Horine Reservation - pre-registration needed.
Derby Festival- Half and full marathon just opened up for registration for next April!

Catherine's Fitness Journey

To talk about my fitness journey is actually a very emotional thing. I have struggled with body image
for most of my life and for a long time working out and going to gyms was a means to try to be skinny and fit a certain mold I thought I was expected to fit. I grew up going to the gym with my mom, and she signed me up for my first training class as a pre-teen. In that class I was taught how to properly use weight machines and given basic fitness instructions so I wouldn’t injure myself. So working out and gyms have been a part of my life as long as I can remember.

 I first started to have more fun with fitness when I was a camp counselor. We took the kids hiking and mountain biking, and had an awesome climbing wall and zip line. These were all healthy ways to stay fit that weren’t being done because I wanted them to make me skinny, I just liked it!

   In college I dabbled in running to be “cool” (okay, I think a cute guy asked me to run so all of the sudden I was a runner) but running didn’t stick. I also began hiking more and rock climbing for real! I spent a summer outside of Yosemite in California working as a counselor, hanging out on a ropes course and going backpacking on my days off. I pretty much lived in a harness. I also continued this some once back home.

  After college I moved to Nashville, TN and my body insecurities crept back in. I was a teacher at the time and spent almost every day after school at the gym, taking classes or just pounding away on a stair climber. I ate very little and reached my lowest weight ever, wearing a size zero proudly. Unfortunately, it didn’t give me the satisfaction I had hoped it would. After several failed relationships I sought out counseling and talked through some of these issues which at least brought me more awareness about the dangers of my thought patterns. I did finally put back on a few pounds and reached a healthier weight after switching careers and having less time to work out and more meals out because of my job. I think I was happier too. 

 Once I was married, my husband and I worked out together a lot. We went golfing and walked the
course for more exercise, strolled botanical gardens, and rode our bikes. Once I became pregnant with my first daughter I kept exercising but packed on a lot of baby weight. I ate a LOT and for the first time in a long time didn’t worry too much about the scale. It felt great until I had to lose it afterwards! I breastfed, counted calories on MyFitnessPal and walked. Then when she was old enough I rode her everywhere I could in the bike trailer. I lost all but 2 pounds before getting pregnant with my second daughter. I swore this time that I wouldn’t gain the weight but my body did what it wanted despite my valiant efforts to eat salads and grilled chicken instead of Blizzards. The second time around I decided to get back into shape celebrity style. Unfortunately, by pushing myself to run and do boot camp type exercises too soon I injured myself and couldn’t do more than walk slowly for almost an entire year before it was resolved. This was very discouraging and coupled with my very messed up marriage and a move to another city I was not in a good place in life. I didn’t feel very good about myself but put on a happy face as much as possible.

  I joined the Y when I moved to Louisville and began working back up to the fitness level I was used
to. I made a lot of friends from my MOPS group who went there too and it was such a healthy and encouraging environment that I really stuck with it. When after living here for about 8 months my
world turned upside down and it became clear my marriage was ending, those same friends were there to encourage me and my fitness journey took yet another turn. It began to be therapy for me to run. Running on the treadmill and praying, sprinting out my emotions, crying (which of course got me funny looks) while taking long strides made me feel so much better. I remember feeling like God was saying to me “Look at those seconds ticking by on the screen. I just want you to trust me with one second at a time of your life and I will get you through this!” It’s the first time in my life where I was using my body to help heal my soul. It became as necessary to getting through the toughest of days as my friends, my therapist, and my Bible. 

 My baby weight is all gone, I can pull off a bikini again, but most importantly I am so glad that I have made peace with my body and can see the gym as a place to go to nurture myself physically and emotionally. Riding my bike through The Parklands is an opportunity to pray and to dwell in nature, not just to burn off the cookie I ate. When my insecurities start to creep back in, I am not as hard on myself as I used to be. I am so thankful that I have this body that made my beautiful children, legs that carry me through the zoo and pedal over trails, strong arms to hold my babies and spin them around until we’re dizzy, and a healthy mind to pass on good attitudes regarding fitness to my two girls. These days my favorite things to do are riding my bike, Barre, and yoga but I also do a lot of other things. I just have fun and will try any workout to shake things up and keep my body surprised. Most importantly, I try to have fun while doing it!

Thanks for sharing, Catherine! For more fitness journey stories check out the features tab above. If you would like to share yours, please e-mail me at fitinlou@gmail.com. You never know who you might inspire to start getting their fit in Lou. 

Spin Class at the YMCA

With less than four weeks until my first Olympic triathlon distance, I have been using a spin class at the YMCA to help prepare me for the biking portion of the race. It is definitely not a substitute for getting outside on my bike, but with 3 young kids it is an acceptable alternative to help prepare for biking 25miles.

The bikes are somewhat close together so if the class is not full, I try to find a bike not right next to someone, so I do not fling any sweat their way. This class makes me sweat worse than a horse. The spinning bikes have several adjustments from the saddle, handlebars, and the pedals. The saddle and handlebars have either numbers or letters so you can memorize the setting for next time. If it is your first time or you do not remember your setting, just ask the instructor for help. A proper fit on the bike is very important. You can either wear cycle shoes or just use the cages. I just use the cages and tighten them around my running shoes. The bike does not have odometer. This is nice because you pedal as led by the instructor and how you are feeling that day. You can easily adjust the resistance on the bike with the red knob.

With the lights off and fans on high, the class starts off with a flat, easy warm-up before, Cindy, the instructor of the class I take, leads us in a variety of hills, flats, and sprints. She does a good job of describing what kind of road we are biking on and how much resistance to use. Each song played we do a different type of biking from flat, fast sprints to slow incline. Between the songs we can catch a breath, a drink of water and wipe our sweat off. The bikes have 2 spots for water bottles on the handlebars.

Cindy reminds us to relax the arms and shoulders since spinning works the lower half. I imagine I am going to be hearing her voice when I am in the bike portion of my race making sure my elbows are in and arms relaxed. At the end of the class, she goes through a cool-down and stretching exercises.
This class is only 45minutes and is a great beginners class.

 There are several places that offers spin classes besides the Y - Get Fit 24/7 and Be Well Fitness and Rehab to name a few.

Cycling is a great way to get some cardio in a low-impact way whether you are just getting into exercise or need an alternative from running. Be sure to take a water bottle and a towel when you go. Take a buddy or come join me at the Y and have fun!

Intro Mixed Apparatus Class with Louisville Turners

Squeezing in the Lyra; the merry-go-round in the background

I did it! I signed up for a 6 week session of mixed apparatus with Louisville Turners. After taking a few trapeze classes and seeing their circus, it looked like a fun and unique way to cross train.

I have only had two classes so far. Both classes have been mixed of people who have had experienced as well as newbies like myself. I was by far one of the least flexible people there.  After warming up, working on some core and flexibility exercises in the first class, we were introduced to the lyra and silks. The Lyra is basically a big hula hoop hanging from the ceiling. We learned how to get up on it and a few tricks. Several of the tricks are transferable to the other apparatuses. Some of the more experienced students were helpful in teaching different trick as well. Next we worked with the silks. Since it was our first introduction we made it into a hammock to learn a few basic moves and do a few core exercises.

My next class we were introduced to the ladder and merry-go-round. After warming-up, stretching with focusing on flexibility, we got on the merry-go-round. It is  two big hula hoops like things on top of each other with multiple people on it at the same time. By leaning inward, you spin fast and then to slow down you lean out by sticking out your butt. That was a little too much spinning for me. Next, we were able to try the ladder. The ladder by far has been my favorite. It is done in pairs and swings while you do tricks on it. You've got to work with your partner and move at the same time.  It also has a rope at the top where you can stick your hand or foot in to do more tricks.

So far the class has been a great introduction to the various apparatuses used. If you are interested in learning and trying them out, this would be a great class. Another session will be starting in May. Once you know which apparatus you like, you can focus on these in future classes.

Another trick on the lyra with the ladder in the background

TRX and Barre Fitness Fusion at Be Well Fitness and Rehab

 Almost a quarter of the way through the year, and I am still continuing my fitness journey. I headed to Be Well Fitness and Rehab at 1827 Bardstown Rd. in the Highlands this time to check out TRX and Barre Fitness Fusion class. Their website describes it as a class "that combines the large motor movements of TRX with the small isometric pulses of Barre, combined with ballet inspired moves and cardio bursts."

 Be Well Fitness and Rehab was easy to find with street parking in the front or in the back parking lot. I followed the signs to the entrance and was warmly greeted by Jamie (massage therapist and babysitter) and Tina, owner and instructor.  They quickly got me oriented after signing the standard paperwork on where to put my things and the bathroom. They offer FREE childcare for all evening classes and for some morning classes as well.

 The music started and so did the class with a warm-up using the TRX.  TRX was invented by a Navy Seal and stands for Total Body Resistance Exercise. It consists of two nylon straps with handles on the end for hands and foot holds.  This suspension training is great for all levels of fitness because you adjust your body weight to increase or decrease the resistance. Tina did a great job demonstrated the moves and telling us exactly what to do. It was easy to modify the exercise to make it more difficult or easier by moving forwards or backwards. Each move we did for about 30-60seconds. After a few moves with the TRX, we moved over to the barre where we worked on some squats while holding a ball between our thighs.  This is tougher than it looks. I was even starting to shake. We did another round of exercises on the TRX and back to the barre before just staying with the TRX. We did typical moves such as lunges, push-ups, planks, upper body moves, and squats. With the TRX, though, you are also challenging your core strength AND balance in those typical exercises which I really liked. I felt like my whole body got worked out in this class.

 Tina was a great instructor. She worked us hard, but had a sense of humor in it too which made it fun. There were 5 people in our class, so she was able to give us personal instruction and encouragement as needed to get a great workout.

 Along with TRX and Barre Fitness Fusion, Be Well Fitness and Rehab also offers Jaya yoga, Yin yoga, and spin classes. Their website gives times and descriptions for these classes. Drop-in rates are $15 or you can buy a punch card for 10 classes for $110 which can be shared with family and friends and does not expire! Don't forget to check out when their free babysitting is available too! They also offer a variety of other services such as massage therapy, occupational therapy, and vibroacoustic harp therapy. Be sure to check out their website for more information!

*Know of another place that you love that I should check out or wondering about a place? Let me know: fitinlou@gmail.com

**Be sure to check out the other reviews: b.silque, trapeze, Zumba, Insanity, Hwang's Martial Arts, Mighty Momz, Pure Fitness Training, Project Body, Skyrobics, Homefit Personal Training Bootcamp, 502 Power Yoga

502 Power Yoga

Another week, another new class. This time I tried out the free class at 502 Power Yoga that was offered through Lululemon. 


502 Power Yoga recently opened this year. They are located on Dundee just off of Bardstown Road in the Highlands. There is a limited number of parking spots behind their building. I just parked on one of the side streets. I entered the studio through the back entrance which was easy to find by their sign. I took my shoes off, entered in their studio, and was warmly greeted by one of the instructors. Once the previous class was done we walked in the heated workout room to set up our mats. It was suppose to be a full - 42 person - class so we had to have just a couple of inches between our mats. We ended up only having about 30 people so we were able to space out a little more. 

The style 502 Power Yoga teaches is Power Vinyasa Yoga. As described on their website it is "inspired by the Baptiste Methodology—is suitable for all levels. It is a powerful, energetic and playful style with a strong emphasis on breath and proper alignment. There’s plenty of room for beginners, intermediate and advanced students to be challenged in the same class." They also offer classes that are non-heated. 


We began our workout warming up. Cat Larimore, our instructor talked us through the poses versus seeing her do them. I was in the back, so it would have been hard to see them. There was plenty of people who I could watch plus they had 2 other instructors that were walking around fixing your form as needed, which I found helpful. I had no idea my heels could actually be touching the ground in downward facing dog. The instructor talked throughout the whole class reminding us to check in with our bodies, to relax, smile, and breath. Near the end, they turned off the lights, added some music, and turned on the disco ball while trying to do some back bends which I was not even close to doing. Afterwards, we did a few more moves before cooling down and relaxing. At the end, they passed out cooled lavendar washclothes to each of us to cool down even more. 

I really enjoyed the class even though I was unsure of being so close to others. It was great stretching for my runnerself, which I do not do nearly enough. Prior to class, I tweeted them asking what I needed to bring, being my first yoga class at a yoga studio. They said a mat, water, towel, and sense of humor. They were right. If I had a do over, I think I would bring a beach towel with all the sweating I did!

502 Power Yoga is this month's Lululemon studio of the month, so there are 2 more free classes - today and next Monday at 7:30pm. You signup online to make sure everyone has a spot. They are also offering new students unlimited classes for $40 for 40days. Drop-in class is $16 and they have other class packages as well.

Another interesting tidbit, you can participate in their energy exchange program. If I lived closer this would be very tempting. For a weekly shift of volunteering there, you can get unlimited free yoga! 

Be sure to follow them on facebook and twitter to stay up-to-date on their events and classes!

Homefit Personal Training Bootcamp with Erin

Continuing my quest to try out new fitness classes, I ventured into HomeFit Personal Training to give Erin's bootcamp class a try. I received an e-mail from a 40something female saying Erin's class has helped her get in the best cardiovascular shape ever and to check it out, so I did.

HomeFit Personal Training at St. Matthews Station

HomeFit Personal Training is located in St. Mathews Station - same as PiYo. They are located in the front just off of Shelbyville Road.

I was greeted by Erin at the front desk and signed a waiver for my participation. We placed our drinks and other belongings at the back near the water cooler and couches. We (about 24 of us) walked out into the hallway to get started. Erin led us in warming up with arm circles and leg stretches while she was going through announcements for the regulars. She welcomed the newbies and said you may feel lost, you will catch on,  just watch the others, and work at your own pace.  Pretty much spot on.  Erin also mentioned with warmer weather in the future, boot camp will be moved outside so you would need to dress accordingly or in layers. Staying inside shorts, tights, t-shirts, or tanks is appropriate attire. If you have some workout gloves, I would recommend those as you do alot of work on the floor. Also eating something an hour before class and staying hydrated throughout the day is highly recommended!

The warm-up continued with ladders and stairs. Next we did variations of the inchworm and gorilla crawl down the hallway in St. Matthews Station. Erin did a great job demonstrating all levels of the exercise. Although there were other people in the boot camp, it was up to you to still pushed yourself as much as you can. I imagine each time you return you can see yourself improving into the harder levels. After the hallway work, we moved upstairs with variations of burpees with stairs. Again, Erin was right there with us doing the workout.  Finally, we ended with some ab workouts, and we all crashed on the floor when we were done, covered in sweat.

 This was a great total body workout. All fitness levels were present in the class. Erin keeps the class going and gives ample water breaks. She kept the class engaged and motivated. Seeing her lead the class by working out right alongside us was encouraging - she is a beast (and I mean that in a good way)! This class would be great for someone who needs to have their fitness scheduled into their day. You can get the workout several times a week , just focusing on getting your fit in while you are there. I heard stairs and push-ups are common, but the class is never the same, so you would never get bored with the same old routine. I would recommend this class for ALL fitness levels because she did a great job in showing different levels of each exercise and alternatives.

Homefit Personal Training also offer yogafit and specializes in individual, couple, or group personal training.  They offer TWO free workouts so there is no excuses not to try it out to see if this is a good fit for you!

*For more first time is free classes check out this post.

**Know of another place that you love that I should check out or wondering about a place? Let me know: fitinlou@gmail.com

***Be sure to check out the other reviews: b.silque, trapeze, Zumba, Insanity, Hwang's Martial Arts, Mighty Momz, Pure Fitness Training, Project Body, Skyrobics

Skyrobics at Skyzone

Helping you to find your fit in Louisville has taken me to new heights at Skyrobics at Skyzone.
I recently met my friend and soccer teammate, Jamie there to try it out for you.

The first hurdle, although not major, is making the reservation. These classes fill up fast! Skyzone has 2 classes each day on Tuesdays and Wednesdays at 6pm and 7pm. We were able to make a reservation the day before, but they did not have many openings. They said typically calling the week before you can pretty much get a spot in the class. To reserve a spot, you must call and pay over the phone. The classes cost $12 plus $2 for the socks. You can also buy a 10 class pass for $99. The socks are yours to keep and can be reused. However, they may not last too long as I saw some sticky things from the bottom of the socks on the trampolines throughout the class.

Skyzone socks

Skyzone has some of the most friendliest greeters! After checking in with the friendly staff and getting my socks at the front desk, the staff worker took me back to the dodgeball courts where the class was going to be held.  I met Mary, who was a sub instructor who was super positive, encouraging, and friendly. The other instructors happen to be under the weather. We were able to leave our shoes, water, and other belongings right there.

My frog jumping moves

From their website, they describe skyrobics as "low impact and combines advanced calisthenics, core exercises and strength building aerobics." The class started with a warm-up of getting a feel for the trampoline with jumping in X's and V's and a few other exercises for about 15 minutes including some weighted exercise balls. Then for the next 30minutes we did a circuit workout (including exercises such as crab walk, leg lifts, frog jumping, lunges, tricep dips). Each person from class was at one station. Mary demonstrated each stations before we started the circuit, but also did so throughout the circuit workout since it was hard to remember what each one was without others to watch. Each station lasted about 60seconds. After the circuit workout, we did a few ab workouts, had a race across the trampolines where we split into 3 teams, and then cooled down.

Throughout the workout we could get water as needed and work at our own pace. I think this workout would be great for someone new to fitness, needing low impact, wanting to get back into shape, or wanting something active and fun to do with friends. It definitely worked the whole body. It wasn't quite as cardio intense as I expected, but surprised with the upper body exercise that was done. Just wearing your normal workout clothes that allow you to move around easily would be good. For more of a cardio workout you can just jump with friends during their open jump time.

Another perspective from my friend, Jamie:



Warming up

It was definitely different.  I really liked the trampoline and found it challenging to master some of the moves (Frog Jump anyone?).  The hour went by very quickly.  It would be a good beginner class.

My suggestion for the class would be to do more creative jumping and balance incorporating the trampoline (jump toe touch, jump and try to turn around 180, frog jumps etc).  Another suggestion would be to offer more modifications both less and more difficult to meet the fitness level of all of the participants.

Jumping Jack Jamie

All in all it was a fun change of pace and definitely worth trying out if you want a low impact all over workout or are looking for something new to kickoff a “workout more” resolution.

PiYo with ProjectBody

Another week, another class to check out! If you have not noticed, Louisville has a wide offering of classes and gyms to get your fit in.

Continuation of my tour of all things fitness in Louisville, I checked out a PiYo class with ProjectBody. I found out about ProjectBody through my friend, Layna. She has followed the owner and instructor, Joshua Lakes, for over 5 years- which says alot about an instructor! After the class, I learned that Joshua had several other students that have been with him for over 3 years. Joshua is definitely doing his part in helping Louisville get some fit in!

The class meets in St. Matthews Station off of Shelbyville Rd. It is up on the 2nd floor in the APT Fitness room. As I walked in, I was welcomed by Joshua, filled out the standard form paperwork for being a new student, and found a place near the back to set-up my mat for the class. There were about 10 other women there ready for the class.

PiYo is a mix of Pilates and yoga. It combines the stretching of yoga and the strength and core of Pilates in one workout along with the controlled breathing and balancing. We started with a warm-up and then worked through different muscle groups for each song before cooling down. He demonstrated different levels of difficulties for the exercises depending on your fitness level. He kept reminding us to breath  (which is always a good thing!) and asked us if we could feel the muscle working. If you did not feel the muscle getting worked, you need to push yourself a little harder.  It definitely gets your heart rate going!

I really liked how we focused on different muscles groups for a song and the movements were well planned out to fit in with the music. One of the exercises was jack knives with criss cross which you need to check out the class to try for yourself! Joshua has a large repertoire of songs to make each class fresh and challenging, but yet a routine working the muscle groups in the same order each time.

Comfortable workout clothes that are not too restrictive is ideal for the class. Along with a water bottle, a towel, and a yoga mat is all you need to bring.

The classes are very affordable! Mention you are a Fit In Lou reader and your first class is free and you can get $5 off a class pack - (5 classes for $25 or month rate of $45)! He teaches PiYo on Mondays and Saturdays. Tuesdays, he offers PUMP class where you need to have your own weight set, but he has a set you can borrow if you want to try it before purchasing your own set. On Wednesdays he leads Fusion Yoga.  A nice variety to get your fit in each week!

What are you waiting for? Write one of his classes on your schedule and check it out!

Do you have another class or gym I should check out? E-mail me at fitinlou@gmail.com

***Be sure to check out the other reviews: b.silque, trapeze, Zumba, Insanity, Hwang's Martial Arts, Mighty Momz, Pure Fitness Training**

Pure Fitness Training

After Adam's recommendation and reading about his fitness journey with Pure Fitness Training, I knew I needed to check them out. Recently, I was able take my first ever boot camp class there.  I met Mike Jett, the owner and instructor of the boot camp class I tried.

Pure Fitness Training is true to its name.

Pure:  Merriam-Webster defines pure as "not mixed with anything else." Walking into the fitness studio and setting my stuff along the wall with everyone else's things, I noticed it had the basics - a bathroom, a water fountain, and the equipment needed for each workout station. Everything a gym needed to be successful. Keep it simple. It allows for you to get in and out and on with your day in about 60 minutes.

Fitness:  Merriam-Webster defines fitness as a "condition of being physically fit and healthy." Pure has boot camps offered everyday except for Sundays. The intention of these boot camps is to get you on the road to being healthy and fit. The class included stretching and a dynamic warm-up (ie running, side stepping. skipping, high knees, some resistant band exercises) before getting to the meat of the class - the circuit.

After the warm-up, we broke off into groups of 3-4 to one of about 7-8 stations.  At each station, you would complete two different exercises - strength /metabolic cardio. Each exercise lasted 30 seconds. So for 3 minutes you stayed at the station switching between the two different exercises every 30 seconds with a short break. After the 3 minutes, you moved to the next station - grabbing a drink as needed, until you have completed all of them for a full body workout.

Training - Merriam-Webster defines training as "teaching a person a particular skill." This was definitely happening in this class. There were 3 trainers (including Mike the owner) during the whole class. Bernard warmed us up demonstrating the exercises as needed to the new ones like myself. Prior to starting the stations, Bernard and Madison demonstrated the exercises, while Mike explained the 2-3 different difficult levels of each exercise, so any fitness level can do this workout. Once the stations were in progress, the trainers were actively watching us to not only help us get started since that was alot to remember, but also to make sure we had the proper technique. Mike kept track of the time and yelled out half way time and time to switch. Since this was my first time, Mike paired me up with a regular, Erny. She was a tremendous help demonstrating the exercises again for me so I knew what to do. All the trainers are either working on or hold at least a bachelor's in exercise physiology/science.

"Never throw in the towel.

Use it to wipe off the sweat. 

Then keep going."

Pure Fitness Training provides what you need to get a great workout. If you are looking for a group environment to push yourself, have it scheduled in your day to get it in, or just starting to work out, this is a place to try. Mike said the stations vary to keep it interesting and challenging. The ones we had in our class varied from bear crawling to slamming a sledge hammer on a tractor tire (my favorite), slamming a medicine ball down to push-ups with the TRX.

There was probably a little over 20 people in the class with a wide range of ages and split probably between male and females. You can see how they have designed the program for all levels in mind.
Their website is informative with info such as the new client checklist with scheduling an orientation first and what to bring. In addition, it shows you how to find the gym located in Mellwood Arts Center which I highly recommend watching if you have never been there before.  Classes are offered Monday through Saturday(morning and evening) with a monthly fee depending how many classes per week you are coming. Check them out and experience it for yourself just like Adam got started with his fitness journey.


***Be sure to check out the other reviews: b.silque, trapeze, Zumba, Insanity, Hwang's Martial Arts, Mighty Momz**

Mighty Momz Class

As moms, it is difficult to find time for everything that we would like to do. Fortunately, Coach Nicole (also a mom!) of the Mighty Titans, can help you get your fit in! She has developed an express fitness program for moms.

Continuing my journey of exploring all things fitness in Louisville, I recently had a chance to chat with Nicole about her Mighty Momz class and go through a Success session. Upon meeting Nicole for the session, I was very impressed with her enthusiasm and warm welcome to help put my nerves at ease. This session is the first thing you need to do to get started in the Mighty Momz class. This 30 minute assessment will go over things like your health - (including past injuries), calculate your percent body fat, posture evaluation, and work together to come up with attainable health and fitness goals, so be sure to wear some workout clothes. She is very thorough and takes her time explaining everything of what she is doing and why. This assessment will help her develop an exercise prescription for you. For example, for me she noticed my left side was slightly higher than the other and my upper body caved in a little - all this was news to me.  With these in mind and having my percent body fat in an acceptable range, she recommended (aka prescribed) I gain more muscle mass to help improve my core which in turn would help my posture. Also, she encouraged using a foam roller for recovery training.

 The  next step would be to meet with her in one of the group session 1-3x/week. This is a 45 minute workout that includes warm-up, workout, cool-down, and a question and answer session - including some nutritional tips. During the week, you will do the exercises as prescribed from your success session on your own. This program is setup to continue to boost your metabolism for 36 hours post workout and build muscle tissues. Nicole is constantly evolving your workouts to keep you getting stronger and fitter.

What makes this unique is that Coach Nicole is offering personal training in a group setting. She has over 20 years of personal training experience, certified in pre- and post-natal,  and a master's degree in exercise physiologist. She has a wealth of knowledge to answer all your questions. You get all the benefits of one-on-one without the high price. She holds you accountability  - if she does not see you at the workout, she will contact you to make sure you are okay. If you have questions when you are home - she is available via e-mail or phone to help you out. The personal training is with the group price of $20-25/session.  The only equipment you would need is a foam roller and some resistance bands for her training which means her training you can do anywhere and anytime!

Another good thing about the Mighty Moms class is that you can enroll anytime and the success session and the first week is FREE! If you are unhappy, you can stop anytime, risk-free. The classes are being offered at 10am at Mockingbird and 8:30am in Crestwood. Mockingbird offers soccer classes for 18months up to 3 years at 10am with  open enrollment for those kids whose moms is enrolled in the Mighty Momz class. Not only can you get your fit in, but your kids can have some fun too!

If you do not already, you should follow Mighty Titans on Facebook. She posts exercises, nutritional tips and more to keep you going on your fitness journey.

If you need some accountability, need one-on-one to start working out, you definitely should give Nicole an e-mail! As a coach, she wants you to be successful. She meets you right where your fitness level is at today and will work alongside with you, encouraging you to attain your goals.

Insanity and FitMe Studio

My quest in highlighting all things fitness in Louisville has finally led me to Insanity. Fortunately, it was just a class at FitMe Studio with over 15 other people who were going to endure the next 60 minutes with me.


Heath running around instructing and encouraging everyone

I think Insanity is a polite way to remind me that "No one has ever drowned in her own sweat." Not even my sweaty band stayed in place! Insanity was created by Shaun T and is "max interval training." Wikipedia describes it as "a method of exercising during which one works out strenuously for 3–4 minutes and then rests or "cools down" for approximately 30 seconds before starting the whole process over again." In this class, taught by Heath, we did 4 segments, repeating each of the segment 3 times. Each segment had about 4 exercises or movements. The last segment was my favorite. There were 6 stations in which you stayed there for 60 seconds. You can do anything for 60 seconds, right?
 
FitMe Studio  continues to remind me of Cheers as I previously mentioned when I reviewed a Zumba class there. Several people that took the Zumba class also take this class and remembered me! Friends had gathered there and a few new people came to try it out. I met one couple that had return for the second time. They liked the challenge of it, the feeling of completing the class while having fun. What a great way to be accountable to each other - encouraging one another to get fit and healthy in a positive way. During the 30sec rests, I was seeing high fives and encouraging words shared of making it through the last block. 

A little wall walking (with Erin and Ericka)

Heath, the instructor, is what I will lovingly refer to as Insanity's Energizer Bunny. He was everywhere! With the music starting, Heath started the class off telling us to move at your own pace, do not worry about what your neighbor is doing (which who had time to even look around?), and drink water as needed.  He did a fantastic job of showing how to do each exercise and the modified version proving that this class is for EVERYONE! No matter what fitness level you are at - male, female, this gives you a full body workout. Jennifer, the FitMe Owner, was even in the class.  If you are new to working out, each time you come, you push yourself a little more, and eventually you will be seeing yourself doing less modified versions. If you are more fit, Heath will push to get your knees higher than you thought possible in high knees.  (I had no idea that knees could go that high, Heath!) Heath moved around while doing the exercises so everyone could see how to do them and encouraged us by name. We listened to the horn in the music to know when to switch exercises so it was easy to follow especially with Heath constantly demonstrating the moves.

As a social, mid-pack runner, Insanity was great cross training. Heath, a runner himself, knew I was a runner since I was wearing a  wicking shirt from a race. I highly recommend wearing a tech wicking shirt versus a cotton one with the amount of sweat produced in this class. The Monsters from Monsters, Inc. could run their world with our sweat if needed versus kids screams or laughter, but I digress. Heath was able to encourage me to work harder by saying this exercise was good for the trail hills or the Achilles etc. It was great motivation to keep on sweating. So if you are a runner, a bicyclist, swimmer, or new to fitness, Insanity is worth checking out.

Having a fitness family, I think, is a key to be successful in your fitness journey. Having the instructors know who you are and the other students in the class knowing you are pushing yourself encourages them to work hard too.  All of this makes you accountable and want to return.  Allison told me she got hooked on the classes at FitMe Studio when her friend, Aimee encouraged her to try it out. Laura, who is new to working out, enjoys the fun that the Zumba and Insanity classes bring to get her 'fit in'.

What I love about FitMe Studio is there are NO distractions. They have a bathroom, towels to wipe your sweat, and a drinking fountain. For about an hour, you are focused on working out. No phones, computers, or kids to interrupt your workout for 60minutes - which is not easy to find at home! The classes are very affordable with drop-in rates starting at $8 with discounts for students and military personnel. Check out FitMe's calendar for times and days.

At last, after planks and pushups, it was cool-down time. We even did our cool down to the Cheers theme song. "Where everybody knows your name..." What more could you ask for?


Jennifer also owns Jennifer's Academy of Dance. On Mondays - Wednesdays evenings, your kids can take a dance class while you take a class next door at FitMe Studio. Now that is using your time wisely!


 Check out my other reviews on B. You's B.silque class, Clayton Sallee's static trapeze class, and Hwang's Martial Arts.

Hwang's Martial Arts at Springhurst Review

My 2 sons (ages 6 and 3) and I had the opportunity to check out Hwang's Martial Arts near Hurstbourne and Westport Rd. during the recent Fitness Crawl week hosted by JCC and Leo Weekly. They also are located in Okolona and Jeffersontown.

 Our class was in Taekwondo. It was our first experience with any type of martial arts. We were greeted by the friendly instructors as we walked into the gym. Since it was our first class we watched a promo video and filled out some paperwork. We were given our belts and waited for our class to begin as we sat criss cross applesauce (as my boys like to call it) in a line on the floor.

Our class started. The adults were called first and ran down to the other side of the gym. There were a few other first time students in my class with a few others that had been coming for a few weeks. Our instructor was perfect for a newbie like myself. He broke everything down so all we had to do was mimic him. He explained why you yell while doing punches and kicks - which if you do not know, just go try the class out. After going through punches and kicks, we did various kicks and punches while moving across the floor. Before you knew it, the class was over.

I did not get a chance to watch my boys in their class, but they said they had fun. My oldest liked learning the punches best while my other son enjoyed the kicks the best. Both were worn out from the class. 

At the end of class, all the students line up for announcements. Hwang's do a monthly character development report card. It rewards kids for completing their daily responsibilities, self-discipline, reading daily, and practicing Taekwondo which is recognized during this time as well.

I really liked how the class was set-up so that everyone in the family (ages 3 and up)  could participate at the same time. With a family of 5, I understand how hard it is to get anything done. Fortunately, Hwang's helps to get everyone in the family some exercise by offering beginner classes daily.

Hwang's Martial Arts also offers summer camps and after school care. They give back to the community too. April 26 they are having a kick-a-thon to raise money for Kosair Children's Hospital.

If you have not tried martial arts out, be sure to check Hwang's Martial Arts out.  They have Groupons or sign-up for two classes for $15.


 Check out my other reviews on B. You's B.silque class, Clayton Sallee's static trapeze class, FitMe Studio's Zumba.

FiTMe Studio and ZUMBA!

Continuing my quest in showcasing the variety of fitness classes in Louisville, I recently tried my very first Zumba class with Jennifer O'Brien at FiTMe Studio.  From the Zumba website,  "Zumba^® exercise classes are "fitness-parties" that blend upbeat world rhythms with easy-to-follow choreography, for a total-body workout that feels like a celebration."  That is definitely what I experienced at FITME Studio.

FiTMe Studio was easy to find - right off of Westport on Bayberry place. It is next to Jennifer's other business, Jennifer's Academy of Dance. I was greeted by the very friendly and energetic Jennifer when I arrived, still feeling a bit nervous.  The other students said I did not have anything to worry about to just have fun.  Her studio had everything it needed for her class to be successful - drinking fountain, bathrooms, towels, and the room temperature starting out brisk. Before we were done with the warm-up songs, however,  the fans in the room were turned on because it warms up that quick! Jennifer also mentioned at the beginning to take drinks as needed,  modify the moves as needed (which she showed throughout the class), and to have fun with hootin' and hollerin'.

Jennifer's Zumba is more fitness based, but with plenty of dancing. Being a non-dancer with my 2 left feet, I felt like I had a chance in the class. We did BURPEES! I love burpees, but she did show a modification for burpees so everyone still got a good workout either way. I enjoyed how there was a dance routine for each song. I can see how if you become a regular, you can be comfortable with the choreograph and push yourself a little harder. Jennifer did a great job leading the dance workout to know the next step coming.  I was able to watch a few of the regulars too, to stay with the group with the moves. Jennifer was also very enthusiast throughout the whole workout encouraging us to keep pushing ourselves. Before, I knew it, the lights were turned off for the cool-down songs.

 Jennifer adds a new song with the dance routine every few weeks to keep things interesting and to challenge her students. Her other instructors are more dance based versus fitness based. For instance, there would be more salsa moves which gives Zumba just a little bit different feel. So when you are trying out Zumba try a few different instructors to see what fits you best.

Zumba is for every fitness level, all ages and sizes. I definitely feel like I got a great workout and was sore from it. On the FitMe website, it describes itself as fun and laidback atmosphere. I definitely got this feel when I was there for the first time. It was almost like a Cheers feeling where everyone knew your name.

FitMe Studio also offers R.I.P.P.E.D., W.I.C.K.E.D, and Insanity classes.
The classes are very affordable with drop-in class for only $8 , buy a 5 class pass for $30, or a monthly pass for $45 - even discounts for students and military. There is also a Black Light Zumba class that is offered once a month for only $3! I would definitely be up for trying this class out with some friends. Follow FitMe Studio on Facebook to stay up to date on classes and reminded about the Black Light Zumba.

I highly recommend checking out FitMe Studio to try out the Zumba classes. I am checking out the Insanity class and will report back to you soon. As my journey to exploring all things fitness in the Louisville area continues.

Check out my reviews on B. You's B.silque class and Clayton Sallee's static trapeze class too.

First Fitness Class is Free!

Ever wonder if you will like a fitness class or not? Why not check out some of these local fitness places for free? They are offering you a class for FREE!
**always double check offer is still going on**

Trilliquin Center - First yoga class is free

Titan  Momz - 1 week free 

Body Evolution Fitness University -7 day free trial - Hendricks Dr. next to Meijer and boot camps at local parks 

Indoor Rowing Class - free intro to rowing class - "We have the only certified UCanRow2/Concept 2 Instructor in the State of Kentucky and Indiana"

PRO Martial Arts Stoneybrook - two free lessons from preschoolers up to adults - signup online.

Derby City Mixed Martial Arts- Dixie Highway location

Xplosive Rhythms Dance and Fitness -Shelbyville Road in St. Matthews

Motion Studio Online - New Albany, IN  

Four Barrel CrossFit - New Albany, IN - First 2 weeks for free - every month for the On-Ramp program to see what CrossFit is all about. 

Home Fit Fitness  - 2 free sessions - St. Matthews Station

Everyday Athletes -  2 weeks free - no commitment

GoodFit Fitness - Try for Free and meet them at their Shelbyville Rd location

Bravo Dance Studio - Free first lesson - Limited time offer

BAREfit Personal Training - First free class - mentioned on FB post on July 14, 2014

CrossFit Covalence - First 2 drop-in classes free

Orangetheory Louisville -  3 free fitness classes

Expired

B. You -Springhurst and St. Matthews locations (January only)

Fitness Crawl - Week of Jan. 20-25 has a wide selection of classes for FREE. Just need to sign up.

Crossfit the Ville - "Join us along with CrossFit The Ville at their new location - 721 E Main Street - for a complimentary workout each Monday in January! Our very own Educator and CrossFit badass Lindy Barber will be leading a 45 minute session each week which can be scaled to your individual fitness level."

For other affordable classes check out $5 or Less Fitness Classes.

Know of others? comment below or e-mail them to me - fitinlou@gmail.com

B.Silque Lifted at B.You Review

January is a great month to try new things, especially if you are trying to find a new fitness regime.  To help you with this task, and to continue my quest to explore all that the Louisville area has to offer for fitness classes for you, I ventured into my first B.Silque Lifted class at B.You, Springhurst location. 

First, I signed up through their website for the class. This process was easy, straightforward, and guarantees you a spot. They recommend showing up at least 15 minutes prior to class. I second that - especially for the silques class. Since it was my first time, I had to fill out a little paperwork and then I headed to the silques room.  The silques height needed to be adjusted to be between your belly button and hip which took a little bit of time, but plenty of instructors were in the room helping. It was also recommended to be hydrated on their website prior to class. A great tip to stay hydrated before, during, and after. I found out socks are required for the class when I showed up. Fortunately I had socks, unfortunately they were not non-slip socks. It was not a big issue, but would recommend the non-slip socks if you have them. Also, there is a no jewelry rule during the class - including rings. No big deal, the instructor just had us lay our rings on the front of our mat.

My class was full! All 21 silques had someone excited about taking the class. The music started and so our warm-up began. After the warm-up, we moved into legs, arms, and core exercises. It was a full body work-out using the silques. The instructor, Rashna, was very encouraging about just giving your all during the workout. Each time you come back, you will see improvement from last class, she suggested. During the class, there were a few extra helpers floating around to help make sure everyone was doing the exercises right. Emmi did a great job helping me, especially since I did not have a great view of the instructor. These instructors were also very encouraging throughout such an unique workout. Finally the cool-down came -  the lights went off with some stretches ending in a very cozy cocoon position. They even handed out cool, lavender scented washcloths while we cleaned our mats.

Overall, this class gave me a great full body work-out. The instructor gave modifications to either make the exercise harder or easier. The hour was over before I knew it which always is a sign of a good fitness class.

For the month of January, B.You is offering your first class for FREE! A perfect time to try their classes: b.silque and b. barre. They have a few other specials going on too, which you can find on their facebook page.

Another great thing about B. You is they offer B.Silque B. Mommy and daughter class which would be some great mom-daughter fun. Or if you prefer a girls night out, they offer a B.girlfriend class to have your own private class with friends, co-workers, family etc.

No Time to Work Out!

 "No Time" is probably the most used  excuse not to exercise. Gina DeMillo Wagner has 25 great tips in her article from Experience Life, March 2011 on how to eliminate this excuse. Below are 3 of these tips and how to be active (and have fun) with others locally.

• "Be a hot date" - whether it is your first date or for a date for wife/husband. 

Wagner writes, "Dinner and a movie is so cliché, says Shannon Hammer, motivational speaker and author of The Positive Portions Food & Fitness Journal (Fairview Press, 2010). What if, instead, you took your date/partner/love-interest to a cycling class or a ballroom dance lesson, went on a hike or a picnic, or kicked a soccer ball around the park? Bonus: Research shows that shared activity builds attraction."

• "Do brisk business" - whether with co-workers, clients, potential employee

Wagner explains, "Chances are, many of your coworkers are in the same boat as you: They want to exercise, but have trouble finding the time. So, what if you move the weekly progress update or brainstorm session to the sidewalk, or stand during meetings? Can your group hike to the coffee shop rather than order in? Can you woo a new client over a tennis match instead of dinner? The fresh air and endorphins will spark more creative ideas, Hammer says."

•  "Socialize on the move" - whether with one friend or a group of friends

Wagner suggests, "Next time a friend suggests meeting for lunch, dinner or drinks, counter with an active invitation. How about joining you for a yoga class or a quick walk around the lake? Instead of spending time on the phone or emailing back and forth, suggest that you catch up on the latest news over a leisurely bike ride, or bond by trying an athletic pursuit, like indoor climbing, that neither of you has ever tried."
 
There is a term for all of this - sweat-working. Wikipedia defines it as "business networking while taking physical exercise and so working up a sweat." Yes, there is not much time to talk, but a bond is formed.
This can be applied to all our relationships - from friends to our sweethearts. I think sweatworking is a fantastic idea! Bonus - you get facetime with each other instead of online, through the phone time! One of my best friends lives in St. Louis. We only see each other 1-2x per year, but we make those times memorable. The last two times we have gotten together, she ran her first 5k - The Color Run (while it was my first race in St. Louis), and then we took a trapeze class together - definitely great memories spent together.

^{So, grab your boyfriend, wife, friend, mom's group, co-workers, new customer and start some sweat-bonding.
Here are some ideas you can do locally - not even close to an exhaustive list! Be creative and find something fun.}

•  meet a friend at the YMCA (or the gym you belong)  instead of coffee - bonus - childcare.
• set up a Girl's Night Out with a private group lesson from a trapeze, Bollywood, belly dance, personal trainer, pilates, yoga or zumba instructor.
• meet a friend at a fitness studio to try a new class such zumba, indoor rowing, or b.silque lifting class - meet for the Black Light Zumba at FitMe Studio for $3! 
• Motion Studio hosts groups and parties
• Pilates Village - Semi-private (2-3 people)
• B.You - offers B.Girlfriends class - choose what class to take just with your friends
• Xplosive Rhythms and Dance - Private and Semi-private options
• Mega Quest
• Rocksport 
• Wheels Fun Rentals - also has group activities - such as scavenger hunts
• Tennis at a local park
• Walk, run, or bike with a friend - Louisville zoo  is a great place to walk - lots of hills!
• Roller Skating  
• Open gym for soccer, basketball, volleyball
• Skyzone
• Ballroom Dancing
• Hiking at Jefferson Memorial Forest, Parklands, Waterfront, Cherokee, or another local park
• Laser Tag
• Ice Skating: Iceland,  Alpine Ice Arena