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.

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!

Workouts for the Weekend! March 14, 15, and 16

There are lots of 'fit in' options for the weekend! Lots of options on the calendar and venturing outdoors on your own for some fresh air via biking, walking, running, hiking is always a great option too!


Friday:
AcroYoga with Africa Yoga Project - You Do Yoga - 100% of the proceeds go to the African Yoga Project. "This workshop will consist of demonstration, partner work, and discussion."
Black Light Zumba - FitMe Studio - $3 - A fun night of fitness with friends 

Saturday:
Bike to Beat Cancer Kickoff - Seneca Park - 5-15mile bike ride
Nutrition 101 - VO2 Multisport - Free, preregistration needed -  502-290-7433 
Green Derby Gallop 4K- 4th Street Live
Kenny Gilliland Memorial Fundraiser 5K/10K - Crestwood

Sunday:
Mommy and Me Yoga - You Do Yoga - Donation Based

Kids Races

The adults should not have all the fun with road races! Here are some kid-focused or kid friendly races in the area.

Mighty Titans - Races (mud, obstacles) all throughout the spring and summer. Check out their website for more information. [My son LOVES these races!]

Derby City BMX Racing - Check out the website for practices and races at EP Tom Sawyer Park

Kid's Fun Run - After each segment of the Triple Crown - The last one is March 22.

Great Amazing Race - Family race with kids K-12 grade - Seneca Park - April 19

Kentucky Derby FunRun - Ages 3-14 - Louisville - April 27

Louisville MB Short Track Series - Kids Race for free - Starts in May

Throo the Zoo 5K - Family Friendly - Louisville Zoo - May 10

Splash and Dash - Ages 7-15 year olds - Blairwood Swimming Club - May 31

Color Run - June 7 - Louisville - All ages

Douglass Hills Kids TRY-athlon - Ages 6 + -EP Tom Sawyer Park - July 27

Hike, Bike, and Paddle - Typically Memorial and Labor Day weekends - FREE - Family friendly

IronKids Fun Run - August - Waterfront

Bike to Beat Cancer - Family Group Ride - Sept.20

Big Hit Kids Fun Run - October - Associated with the 1/2 and 1/4 marathon

Kentucky Stampede - Running group for youth and adults


Also check out my post on Not your Typical Road Races for additional possible family friendly races such as foam or glow races.

Know of other races and events that are kid friendly? E-mail me at fitinlou@gmail.com so I can update

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

Weekend Workouts March 7,8, & 9

We are moving on to another weekend in March. Looking forward to a pretty decent weekend to enjoy the great outdoors! Weather is suppose to be clear and in the high 40s and low 50s! Great for getting your long runs for next month's Derby mini, 2nd leg of the Triple Crown, hiking in a local park, or maybe drag your bike out for a ride.

Here are some other active ideas to get your fit in this weekend:

Friday
Community Yoga - $5 - Infinity Bliss

Saturday

• Burrito Riders - https://www.facebook.com/BurritoRiders Grab your bikes and pass out breakfast burritos to the homeless. Check the website and facebook page for meeting location and times. Or if you just want to make burritos - check them out!

• PiYo - $8 drop-in or mention you are a Fit in Lou reader and your first class is free - just need a mat.

• Women's Health Through Herbs - Rainbow Blossom - 2pm

Sunday:

• InstaFam Hunt- Fun Redone - Tickets Needed - Fun and active for the whole family

• Zumba - FitMe Studio -$8

• Mommy and Me Yoga - Donation Based class - You Do Yoga - 2pm

FYI-

• VO2 is hosting a Nutrition 101 class on March 15. It is free but pre-registration is needed.Just give them a call.

• 502 Power Yoga is Lululemon studio of the month so sign up for one of their free Monday classes or check out one of their donation based classes with Africa Yoga Project

Mega Quest

    Looking for something special to do with the family or a date night that is active? Check out Mega Quest at MegaCaverns. It is a ropes course that is designed for adults and kids 5 years and up.
I recently checked it out with my 6 year old son and a few friends. He was so excited and even more so once we got into the room with the lights and music.

    We checked in and were fitted with our safety gear - harness and helmet with a light. Scout said he felt like a minion which he thought was pretty cool. The instructors go over rules and how to work the latches on the ropes. Once we practiced, we moved on to the course. You can go anyway you want on the course and stay on the course for 3 hours. There is an upper level and lower level. The upper level seemed more challenging than the lower level. I recommend practicing some on the lower level before heading up to the upper level. The zip line into the cargo net was by far the favorite section of the course for both my son and I. A few of the challenges with moving wood to walk across was difficult for my son, but that was in the minority.
After about 2 hours, Scout was getting tired and ready to go. Definitely worked up a sweat along with some upper body workout going across the cargo nets or holding on with my arms and hands on the other challenges.

   This is just another unique experience that Louisville has to offer. It is a great way to beat the cold or hot weather to do something active.

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.