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

My Take on Papa John's 10miler

Three months into the new year and I ran my first road race for the year- Papa John's 10miler. I ran this race once before - 5 years ago and when I only had 1 kid, so I was excited to run it again.  Bonus - I was running with a friend who I have been training with and it was her longest race and run to date. Runner's World has named this race as one of the top 5 in the nation of 10milers to run and to finish on the 50yard line at Papa John's Cardinal Stadium makes this a pretty fun run despite running the hills of Iroquois Park!

I picked up my packet with 3 kids at Papa John's Stadium the day before the race. There were lots of people since we went during lunch, but there was hardly any lines getting the bib numbers and our shirts. I did not stick around to look at all the vendors since I had 3 kids and we had just been to the zoo, so they were ready to be done walking.

On race day, I met my friend downtown to carpool to Churchill Downs for free parking. It was an easy drive, not much traffic taking the side streets through downtown. We got there a little after 7am for the 8am race start. The race started at 3rd and Harlan and was a short walk from the parking lot. Parking at Papa John's Stadium was another option, but you would have to wait until after the race to leave.

Race day temperature was in the 40s and cloudy. We got warmed up and scooted in somewhere midpack of the crowd of 6000+ people. The race started and only took us about 2 minutes to cross the start line. Our first mile pace was just under 10 minutes which was faster than I thought it might be with all the people in the race. We signed up for the race as a practice run for the Derby half-marathon. It was a good way to practice some hydration and nutrition in a race if you have never done that before.

Iroquois Park was challenging, but I enjoy the hills in longer runs since it uses different muscles - ultimately making you a stronger runner. It is all about your mindset on hills. Some people love, others not so much.

 "If you never attempt the ascent, you'll never know the thrill 

of swooshing down the other side."
-Author unknown 

 At mile 6, we were almost out of the park, over halfway through. We had stopped at the first couple of waterstops and had our snack at about mile 4. Now, we were ready to finish steady and strong.  We entered the stadium and enjoyed the crowds cheering for everyone and even had our own personal cheering section of my friend's family and some friends.  

Overall, this was a great race. We achieved our goals to finish and run our goal pace. It was great having spectators along the way cheering and encouraging everyone on the course. We even saw some Athletes in Tandem which was cool to see. 

And one last thing, my friend has earned herself a nickname - Quinoa - on this run. If there was a record for saying this word the most in 90minutes, I think she has it! 

Fitness is all about finding something that you enjoy. If you enjoy it, you will want to do it as often as you can. Hopefully you are realizing all the opportunities and variety that Louisville area has to offer. And if you can bring friends or make friends along the way - the journey will be that much better!

"If you want to run fast, go alone.

 If you want to run far, go together" 

- African Proverb

Weekend Workouts: March 28, 29, 30

It is a birthday weekend for our family - Rooster and mine. Woot! Woot!  I still have a few weeks before the Derby half, so I have a long run on the agenda this weekend too between the family celebrations.

But there is plenty of fun fitness things going around town and a few open houses to check new places out!

Friday:
RowFit Open House during the Trolley Hop

Saturday:
Get Fit 24/7 Open House - Learn about their new Rhythm Cycle class
Spring Flower Hike - Parklands

Sunday:
Chocolate 5K - EP Tom Sawyer - Benefits No Kill Louisville - pet friendly race

Check out the calendar if interested in classes such as Zumba, PiYO, spin, or yoga!

FYI- Check out Louisville Bicycle Club with their New Rider class starting end of next month - FREE

"Never give up on a dream just because 

of the time it takes to accomplish it. 

The time will pass anyways."

Fitness for A Cause - April 2014

April is just around the corner! Hopefully that also means the warm weather will stick around!

Here are April's Fitness for A Cause Events - get your fit in while giving back! A win-win!

April 5 - Ali Shuffle 10K - Louisville - Benefits the Muhammad Ali Scholars Program
              Rollin' with the Heroes 5K (with pancake breakfast!)- New Albany - Benefits Kentucky Indiana Paralyzed Veterans of America

April 12 and 26 - Burrito Riders - Grab your bikes and pass out breakfast burritos to the homeless

April 12 -  Taper for a Cause 5K - Iroquois Park - Benefits Kenyan Kids Foundation

April 26 - Kick-a-thon Louisville Health Kick Festival- Kentucky Fair and Expo Center West Hall A/B - Benefits Kosair Children's Hospital


Check out the other ideas in Fitspired you can do year round.

Know of other events? Is your gym having one and open to the public?
E-mail fitinlou@gmail.com or comment below and I will update the list!

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

Weekend Workouts: March 21, 22, 23

Who is joining me and the other thousands of runners this weekend in the Papa John's 10miler race? If you are not, there are still plenty of fun options to get your fit in this weekend!

Friday:
Night Climbing - Jefferson Memorial Forest - Preregistration Needed
Challenge yourself on our 52 foot climbing tower…in the dark! Learn basic climbing and belaying techniques and gain self-esteem, confidence and problem-solving skills while tackling this “high-altitude” obstacle course at night! This program is for ages 10 and up.

Saturday:
 Clean Up Our Steam - Although not a typical workout, helping out to keep places where you play, run, and hike is still a good way to get some fresh air. "Join Beargrass Creek Alliance at Cherokee Park's Big Rock to clean up our stream!"
Orienteering Relay Event - McNeely Lake - Starts at 11am. If you need a team they can help find you one!

Sunday:
Mountain Bike Meet-up - Start in Cherokee and bike to On Your Lefts Cycles starting at 10am. Food and adult beverages provided
Zumba - FitMe Studio - First Class is free with the flyer


There are lots more on the calendar if none of these peak your interest!


"If you start now, you will start seeing results one day earlier than if you wait until tomorrow. START TODAY!"

A favorite run and a homemade treat

I am gearing up to run the Papa John's 10miler with my friend, Maleah, this Saturday, so thought I would write about one of my favorite places to run that is close to home and a recipe for homemade Larabars for a change of pace.

Stream at Creasy Mahan Nature Preserve

I really enjoy trail running so living near Creasy Mahan Nature Preserve tops my list of places to run. Trail running is easier on my legs, I breathe easier without the cars and trucks driving by, and gives me a mini break from reality being surrounded by nature. Just the other day on my run, I was within 10 feet of a deer and the stream, birds, woodpeckers were my music. The trails are easy to follow and most always cleared. In the summertime, you will often find yourself in a cobweb or two. The nature preserve has a playground, so feel free to bring a picnic and the kids for hiking too.

I recently tried my hand at making Larabars and looking forward to trying more variations. It is a no bake recipe and took about 10 minutes since I had to pit the dates.
I found the recipe on 100 Days of Real Foods where I make several of her other recipes including whole chicken in the slow cooker which is one of our favorites.

Cashew Cookie Larabar

• 1 cup Medjool dates, pitted
• 1 cup raw cashews
• ¼ cup peanut butter
• 1 tablespoon water

1. Combine dates, cashews, peanut butter and water in a food processor and puree until mixture starts to stick together. Add a little more water if necessary to help mixture come together.
2. Pick up date mixture and using your hands work to squeeze it together into one big clump. Mash it down on a cutting board or sheet of wax paper to form into one even rectangle shape using the sides of your hands (or a knife) to make the edges straight.
3. Slice into 12 even squares. For best results store in the fridge, although bars can be kept at room temperature.

My 3 kids ate them up! My middle son says he does not like peanut butter, but still ate these. I could not get them to try the dates prior to making these so a win-win for me and the kids.