Thursday, September 30, 2010
Hip Hop Hustle Class!
Here's my girl Shukria working Hip Hop Hustle!!
If you want this class to come to your club - let me know! I can do a training there!
Now booking January, February and March trainings! Contact me today!
amandahenderson@turbokick.com
Wednesday, September 22, 2010
EXERCISE & PREGNANCY
Exercising While Pregnant
by Amanda Henderson
We all know that exercise is an important part of our existence. It keeps our bodies fit, it helps us to feel great, and overall, to live longer, healthier lives. Exercise can help you to strengthen your muscles, maintain/lose weight and manage your stress. Exercise is excellent for expectant mothers.
You no longer need to think that pregnancy means that you are going to get fat! Being pregnant is life-changing and can be an emotional and physical roller coaster at times. As your body changes, you may experience a variety of things along the way, including: nausea, weight gain, and stiff/loose muscles. Exercise can benefit your pregnancy by relieving stress, helping to balance your hormones, increasing your stamina and energy, and helping to prepare you for labor and delivery. Eating good, wholesome foods is absolutely necessary to help your exercise regimen. Take a look at your daily schedule and make exercise a top priority.
You should always consult with your health care provider before starting on any exercise program, to ensure that the programs are right for you. You don’t want to put you or your baby’s health at any risk.
Listed below are some ways to exercise safely during your pregnancy and other items to consider.
Before You Begin
Before you choose an activity, take into consideration how much exercise you have done in the past. Did you work out a lot, or were you more of a couch potato? If it’s been a while since you’ve exercised, then you should definitely start out slowly. If you are used to exercising, it is still important to take things relatively slow. You may not be used to the extra weight your body is carrying or the amount of energy you now require to move. Know that you will have to do things in moderation and you may have to adjust, as each month changes your body.
Know Your Body
Your body will be going through many changes during your 40 weeks of pregnancy. Being fit during this time requires safe, regular, moderate exercise. If you are used to running a 5K every morning, you may want to reconsider. And if you normally don’t run, now is NOT the time to start training for a marathon! You are supposed to gain some weight, not lose it, so your workouts should be manageable and help to make you feel great!
Clothing
Be sure to have the correct workout attire and shoes required to do the specific activity. An old pair of tennis shoes can wreak havoc on anyone, let alone if you are pregnant! So it’s a good excuse to go shopping for some new items! For clothing, choose materials that keep moisture away and that are comfortable for your body. This includes support bras. Shoes are very important, as they provide protection, support, cushioning, traction and flexibility. With your changing body size throughout your pregnancy, your balance and coordination will be tested. Be sure to have the best and safest active wear for each activity you do.
Choosing An Activity
The key to enjoying exercise during pregnancy is to choose one that you enjoy or are excited to do. Something that is fun or engaging. There are a wide variety of great activities that you can do. Focus on low-impact activities, which will get your blood pumping but won’t put excess strain on your body. You want to keep your BPM under 140 and avoid lying on your back after your third month. Blood flow can be blocked to your baby.
The safest and most productive activities during pregnancy are walking and swimming. You can do both of these exercises throughout your entire 40 weeks. They are low risk for injuries and are easy to do. You can take a nice stroll around your neighborhood, at the mall, at an indoor track, or on a treadmill. So easy!
Some great low impact activities during pregnancy also include:
Yoga – There are all kinds of yoga classes out there and you can find one that works best for you, such as Gentle Yoga, PiYo™ (which also includes pilates and dance elements), or prenatal yoga. Make sure that you don’t do any twisting poses/movements and be weary of some balance poses. You don’t want to twist that waistline where your baby is busy growing. Your ligaments will also be more flexible during this time, where you are more likely to overstretch or become off-balance. Simple poses and stretches are great for you though.
Weight Classes – It’s important to keep those muscles moving! A great muscle or weight class will help you to maintain your muscle and to keep your strength. Make sure you don’t overdo it by using or doing too much. You may need to use lighter weights, even if you are used to heavier ones. You don’t want to pull a muscle when you are pregnant. Especially in the last trimester, when it’s hard enough to get in and out of the car! Give yourself a limit and avoid abdominal work after the third trimester.
Low Impact Aerobics – This could include a variety of classes, including: dance, some non-contact kickboxing classes, cycling, treadmill classes, etc. Obviously, some are more low impact than others, so you will have to be diligent in checking out which ones are right for you. If you have been actively engaged in some of these aerobics classes before you were pregnant, chances are good that your doctor will tell you that you are alright to continue doing those activities. Just make sure that you are keeping to the appropriate beats per minute (typically 140bpm and below) and that you feel good doing it.
Exercise Safety and Signs
During pregnancy, it is especially important not to overwork yourself. Some signs could be shortness of breath, dizziness, feeling faint or nausea. Your body is experiencing many changes that require oxygen and energy needed to help support this new baby growing inside you! This is why you need to know how to measure your body's responses to exercise.
The talk test is a great guide to know if you are working within the right range. You should be able to talk to someone without running out of oxygen. You can also check your pulse to make sure of your beats per minute, or even purchase a heart rate monitor for an easy check during your workout! Some even show calories burned! Just listen to your body.
So now that you know what to do... check-in with your health care provider. Enjoy exercising during your pregnancy! You’ll be so glad that you did – for yourself AND your baby!
You can also find this article on Chalene Johnson's website: http://bit.ly/aT9ZLp
by Amanda Henderson
We all know that exercise is an important part of our existence. It keeps our bodies fit, it helps us to feel great, and overall, to live longer, healthier lives. Exercise can help you to strengthen your muscles, maintain/lose weight and manage your stress. Exercise is excellent for expectant mothers.
You no longer need to think that pregnancy means that you are going to get fat! Being pregnant is life-changing and can be an emotional and physical roller coaster at times. As your body changes, you may experience a variety of things along the way, including: nausea, weight gain, and stiff/loose muscles. Exercise can benefit your pregnancy by relieving stress, helping to balance your hormones, increasing your stamina and energy, and helping to prepare you for labor and delivery. Eating good, wholesome foods is absolutely necessary to help your exercise regimen. Take a look at your daily schedule and make exercise a top priority.
You should always consult with your health care provider before starting on any exercise program, to ensure that the programs are right for you. You don’t want to put you or your baby’s health at any risk.
Listed below are some ways to exercise safely during your pregnancy and other items to consider.
Before You Begin
Before you choose an activity, take into consideration how much exercise you have done in the past. Did you work out a lot, or were you more of a couch potato? If it’s been a while since you’ve exercised, then you should definitely start out slowly. If you are used to exercising, it is still important to take things relatively slow. You may not be used to the extra weight your body is carrying or the amount of energy you now require to move. Know that you will have to do things in moderation and you may have to adjust, as each month changes your body.
Know Your Body
Your body will be going through many changes during your 40 weeks of pregnancy. Being fit during this time requires safe, regular, moderate exercise. If you are used to running a 5K every morning, you may want to reconsider. And if you normally don’t run, now is NOT the time to start training for a marathon! You are supposed to gain some weight, not lose it, so your workouts should be manageable and help to make you feel great!
Clothing
Be sure to have the correct workout attire and shoes required to do the specific activity. An old pair of tennis shoes can wreak havoc on anyone, let alone if you are pregnant! So it’s a good excuse to go shopping for some new items! For clothing, choose materials that keep moisture away and that are comfortable for your body. This includes support bras. Shoes are very important, as they provide protection, support, cushioning, traction and flexibility. With your changing body size throughout your pregnancy, your balance and coordination will be tested. Be sure to have the best and safest active wear for each activity you do.
Choosing An Activity
The key to enjoying exercise during pregnancy is to choose one that you enjoy or are excited to do. Something that is fun or engaging. There are a wide variety of great activities that you can do. Focus on low-impact activities, which will get your blood pumping but won’t put excess strain on your body. You want to keep your BPM under 140 and avoid lying on your back after your third month. Blood flow can be blocked to your baby.
The safest and most productive activities during pregnancy are walking and swimming. You can do both of these exercises throughout your entire 40 weeks. They are low risk for injuries and are easy to do. You can take a nice stroll around your neighborhood, at the mall, at an indoor track, or on a treadmill. So easy!
Some great low impact activities during pregnancy also include:
Yoga – There are all kinds of yoga classes out there and you can find one that works best for you, such as Gentle Yoga, PiYo™ (which also includes pilates and dance elements), or prenatal yoga. Make sure that you don’t do any twisting poses/movements and be weary of some balance poses. You don’t want to twist that waistline where your baby is busy growing. Your ligaments will also be more flexible during this time, where you are more likely to overstretch or become off-balance. Simple poses and stretches are great for you though.
Weight Classes – It’s important to keep those muscles moving! A great muscle or weight class will help you to maintain your muscle and to keep your strength. Make sure you don’t overdo it by using or doing too much. You may need to use lighter weights, even if you are used to heavier ones. You don’t want to pull a muscle when you are pregnant. Especially in the last trimester, when it’s hard enough to get in and out of the car! Give yourself a limit and avoid abdominal work after the third trimester.
Low Impact Aerobics – This could include a variety of classes, including: dance, some non-contact kickboxing classes, cycling, treadmill classes, etc. Obviously, some are more low impact than others, so you will have to be diligent in checking out which ones are right for you. If you have been actively engaged in some of these aerobics classes before you were pregnant, chances are good that your doctor will tell you that you are alright to continue doing those activities. Just make sure that you are keeping to the appropriate beats per minute (typically 140bpm and below) and that you feel good doing it.
Exercise Safety and Signs
During pregnancy, it is especially important not to overwork yourself. Some signs could be shortness of breath, dizziness, feeling faint or nausea. Your body is experiencing many changes that require oxygen and energy needed to help support this new baby growing inside you! This is why you need to know how to measure your body's responses to exercise.
The talk test is a great guide to know if you are working within the right range. You should be able to talk to someone without running out of oxygen. You can also check your pulse to make sure of your beats per minute, or even purchase a heart rate monitor for an easy check during your workout! Some even show calories burned! Just listen to your body.
So now that you know what to do... check-in with your health care provider. Enjoy exercising during your pregnancy! You’ll be so glad that you did – for yourself AND your baby!
You can also find this article on Chalene Johnson's website: http://bit.ly/aT9ZLp
Saturday, September 18, 2010
RALEIGH, NC - TURBO KICK TRAINING 9/25!
GET ENERGIZED!
TURBO KICK (aka Turbo Jam & Turbo Fire) is a total body workout! Check out Round 40 below! And you don't have to be an Instructor - register as a PRO!
From the NOVICE to the SEASONED INSTRUCTOR - become even better at kickboxing by perfecting your form & learning all about Turbo Kick! All levels are welcome; no experience required! Turbo Kick Training wil help you to teach a KILLER class!
What: TURBO KICK TRAINING
When: SATURDAY, SEPT 25th
Where: ALEXANDER FAMILY YMCA - RALEIGH, NC*
Time: 9am-5pm (Instructor); 9am-2:30pm (Pro)
***Instructors earn 7.75 AFAA / .7 ACE credits!!!***
PRO Level - learn more, get the music & class DVD, but don't teach (NO TESTING!)
Rates: $125 Host Club Rate; $195 regular; $125 Group Rate(3+).
INSTRUCTOR Level - learn more, get the music & DVD, AND teach it! (no licensing fees.)
Rates: $159 Host Club Rate; $229 regular; $159ea Group Rate(3+)
ALREADY TURBO KICK TRAINED??
Register for the ROUND 40 WORKSHOP from 11am-1pm!
Rate: $50 Early Bird; $60 regular; or FREE if you own it!
Earn credits too!
SAVE YOUR SPOT TODAY!
https://www.turbokick.com/index.php?content=calendar&state=SC
See ya there! Email me with any questions: amandahenderson@turbokick.com
TURBO KICK (aka Turbo Jam & Turbo Fire) is a total body workout! Check out Round 40 below! And you don't have to be an Instructor - register as a PRO!
From the NOVICE to the SEASONED INSTRUCTOR - become even better at kickboxing by perfecting your form & learning all about Turbo Kick! All levels are welcome; no experience required! Turbo Kick Training wil help you to teach a KILLER class!
What: TURBO KICK TRAINING
When: SATURDAY, SEPT 25th
Where: ALEXANDER FAMILY YMCA - RALEIGH, NC*
Time: 9am-5pm (Instructor); 9am-2:30pm (Pro)
***Instructors earn 7.75 AFAA / .7 ACE credits!!!***
PRO Level - learn more, get the music & class DVD, but don't teach (NO TESTING!)
Rates: $125 Host Club Rate; $195 regular; $125 Group Rate(3+).
INSTRUCTOR Level - learn more, get the music & DVD, AND teach it! (no licensing fees.)
Rates: $159 Host Club Rate; $229 regular; $159ea Group Rate(3+)
ALREADY TURBO KICK TRAINED??
Register for the ROUND 40 WORKSHOP from 11am-1pm!
Rate: $50 Early Bird; $60 regular; or FREE if you own it!
Earn credits too!
SAVE YOUR SPOT TODAY!
https://www.turbokick.com/index.php?content=calendar&state=SC
See ya there! Email me with any questions: amandahenderson@turbokick.com
Sunday, September 12, 2010
5-Day Kick-Start "to get back into those jeans!" Slim Down Challenge
It's time to... "get back into those jeans!"and KICK-START your way into a healthier you this fall!
Below you will find your daily plan for these 5 days:
(I bet you'll lose inches so please take your measurements!)
BEFORE YOU BEGIN: Step on the scale and write down your weight & body fat (if yours tells that). Take your measurements. Include: around chest, biceps, waist (biggest part), hips (biggest part & around the booty), thighs (largest part). You should have 7 measurements written down. You might not be the same on the left as you are on the right, so take both!
Drink 8-12 glasses of water each day!!! Eat 5 times/day! For instance: 7am breakfast, 9:30am snack, 12:30pm lunch, 3:30pm snack, 6pm dinner... something like this. Fueling about every 3 hrs. No food after dinner! WATER!
HERE'S YOUR 5-DAY PLAN:
DAY 1 - Monday:
WORKOUT: 45-50 min HARD CARDIO (WORK IT!)
Breakfast - 1 slice turkey bacon, 1 cup low-fat plain yogurt, 1/2 cup fresh blueberries, 1 multi-grain waffle (no syrup! Use the berries!)
Snack - Berry Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder (flavor may vary), 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinach, chopped onion, egg, mustard - to taste (no mayo)
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb. (may use apple)
Dinner - Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, tomato or other similar veggies & soy sauce. (no corn or carrots)
DAY 2 - Tuesday:
WORKOUT: 30min WEIGHTS (UPPER BODY) & 30min HARD CARDIO (KICK IT!)
Breakfast - 3 egg whites, 1 cup broccoli (may add fresh salsa 1Tbs)
Snack - NutNanna Protein Smoothie - 1/2 banana, 1 scoop protein powder, 1 tsp peanut butter - add ice optional.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - 1 cup cottage cheese, 2 Tbl blueberries or 1 Tbl pineapple
Dinner - Salmon (5oz) baked/broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
DAY 3 - Wednesday:
WORKOUT: 50-60min CARDIO (KILL IT)
Breakfast - 4 egg whites, 1/2 tomato chopped (make omelette)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef or Turkey Sandwich and Salad - 4 oz roast beef/turkey, mustard, rye/whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - YoBerry Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans: 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
DAY 4 - Thursday:
WORKOUT: 40min WEIGHTS (LOWER BODY) & 20min HARD CARDIO (DO MORE!)
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear or apple w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap: 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - Almond Protein Smoothie - 1 scoop protein, 1 drop almond extract, 4oz water, 4oz 2%milk or almond milk.
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia, 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil or lite italian.
DAY 5 - Friday:
WORKOUT: 60min CARDIO (GO FOR IT!)
Breakfast - 4 egg whites: scrambled w/3 slices turkey
Snack - BanOJ Protein Smoothie - 1/2 banana, 1 scoop protein powder, 4oz water, 4oz OJ.
Lunch - Chicken roll up: 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), 2 cup romaine lettuce w/italian drsg.
FEEL FREE TO DO MORE IN YOUR WORKOUTS...YOU CAN DO IT!!! See you at the finish line!
~Amanda
Saturday, September 4, 2010
Free Workout for Anyone Right Here!
Here's a "Pay It Forward" workout from Tony Horton, creator of P90X. He's given a FREE workout for anyone needing to lose a lot of weight.
If this guy that's over 400lbs can do it... you can! Just press play here and GO!
Pass on my link to my blog to your friends and loved ones so they can do this workout at home or at work. www.turboamanda.blogspot.com
~Amanda
Wednesday, September 1, 2010
Turbo Kick Round 42
Check out the lastest Round lead by Holly H. and Mike S. (first time without Chalene Johnson!) Enjoy!
To get Turbo Kick trained in NC & SC - message me!
amandahenderson@turbokick.com
~Amanda
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