Tag Archives: LAC

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GET A GLIMPSE | Amy Wilson

screen-shot-2017-08-05-at-5-20-26-pm-copyHow can you positively impact people’s lives? Amy Wilson knows.

AMY WILSON

LONG TERM CARE CONSULTING PHARMACIST/GROUP FITNESS DIRECTOR/FITNESS INSTRUCTOR/MASTER TRAINER FOR R.I.P.P.E.D.

I found the Louisville Athletic Center (LAC) when I moved to the area from Chicago. I knew I wanted to be part of the instructor team when I first walked in to the Westport LAC facility 11 years ago. Since then, I have become the group fitness director at the Taylorsville Road location. The members and staff are my second family. Everyone is so positive and encouraging. I love seeing my regular group participants encouraging and helping new students. I love helping people get healthy and fit. As a pharmacist, I don’t want people on medication because of being sedentary. At LAC I can positively impact people to lead a healthy and active lifestyle.

I am proud at the age of 46 that I can do more push-ups and jump higher than I could when I was in high school.

The biggest challenge for me is taking a day off. As an instructor and master trainer, I am usually working out most days. When I was 29, I ruptured my L5 disc and had to have back surgery. So, it is very important for me to keep my core strong and stay flexible. My goal is to do more recovery workouts such as yoga to increase my flexibility.

My biggest supporters are my husband, Drue King, and my general manager at LAC Taylorsville, Stephanie VonTrapp.

If you are looking to go on a journey to reclaim your health, just know you have to start somewhere. It’s OK to start slow. The most important aspect is you show up. Don’t do it alone, come to class, introduce yourself to the instructor and your fellow classmates. The things I hear the most are: “People will be staring at me and I need to be in shape first.” No, people will not be staring at you. They are concentrating on the instructor and what they, themselves, look like, and you do not have to be in shape first. That is what the class is for – to help you on your journey, to get you out of your comfort zone.

I stay fit by doing R.I.P.P.E.D. two to three times a week. It is both cardio and weights, which is so important because as females, we do way too much cardio. Lifting weights increases muscle which increases metabolism. It’s a win-win. I also teach other classes, including Dance Fitness, Cardio Kickboxing, Muscle Sculpting and Pop Pilates, which all help me stay in shape. As for diet, I follow the blood-sugar stabilization program and limit the amount of sugar intake and drink lots of water.

Photo by David Harrison

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Fam Fitter | Moving On

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By Adam & KristinKleinert 

Several months ago, we were privileged to meet with Case Belcher of Four Barrel CrossFit concerning our family wellness. Case developed a simple, efficient workout that could be done in the comfort of our home and adapted for the differing ages and fitness levels within our household. We shared it with our readers and received a great deal of positive feedback.

This month we are excited to announce that Extol Sports and FamFitter have teamed up once again with Four Barrel. This time, Coach Case has created three full-body workouts designed to be completed at home. As before, these movements can all be adapted for different strength and age levels. In addition, they are meant to be utilized over a week’s time, with free movement days and rest days included, which is perfect for busy families. We are excited to put it to work with our own gang and we know you will be, too. screen-shot-2017-08-05-at-5-13-27-pm

The Important Basics 

All three workouts include warm-ups and flexibility work. According to Coach Case, they are designed to:

1. Prime the body and correct movement through the warm-up. 

2. Give an effective dose of strength and conditioning through the WOD (workout of the day). 

3. Increase flexibility and help reduce injury with a post-WOD yoga/stretching session. 

“Each workout is designed around efficiency … for folks looking for maximum results with the minimum effective time and dose, “ says Case. “Each day can be completed in 20 to 30 minutes.”

In addition, Case recommends: “These workouts can be repeated for a few weeks. After that, reps should be added and movements should be mixed to keep progress moving forward.”

Below you’ll find a description of each workout described in an easy, daily format. Remember to visit Extolsports.com for detailed descriptions or videos of proper movements.

The “Catch” 

Avid readers know that FamFitter is committed to implementing wellness into the lives of busy, active families. You may remember that we’ve mentioned we aren’t looking (or even willing) to purchase expensive exercise equipment in order to develop fitness levels among our family members. However, you’ll note that the workouts listed below include movements that involve resistance bands and gymnastics rings.

In working with Case and Four Barrel Fitness, we’ve learned how difficult it is to train one’s back in a home environment without the use of some type of equipment. Case says rings and resistance bands are the most versatile AND economic options available. “What’s more, rings and a band are the best way to correct the postural and shoulder issues that plague most of our population,” says Case. Therefore, we’ve agreed the investment (approximately $18 for a set of bands and $55 for rings; see links below) is well worth the cost.

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BodyBuilderMom | August 2017

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By Angie Fenton

In January 2016, I gave birth to the little body I “built” inside my own. Months later, I made a commitment to get fit and – eventually – compete in a bodybuilding contest for what will be the fourth time. Yes, the latter is going to still happen, though not as soon as I thought, and you know what? I’m ok with that.

I’m no longer clinically obese, I’ve lost body fat and inches, I’m slowly but surely learning to balance life and work while taking time to exercise, and I don’t feel pressured to fit anyone else’s timetable.

screen-shot-2017-08-05-at-5-05-55-pmMy coach, Ryan Schrink of Schrink Personal Training, continues to provide motivation and encouragement, as do many friends (and even complete strangers on occasion).

Still, I’m now facing a little hiccup because of what’s informally called “mommy wrist” but is technically known as De Quervain Syndrome.

My left hand has lost strength and mobility, and I’m experiencing some serious issues with wrist pain because of holding my now rather large 18-month-old daughter and have for the past year. Add making a living spent mostly typing on a computer, iPad or my phone, and I’ve got an issue that needs dealing with now.

Whether I’m prescribed physical therapy, complete or partial rest, surgery or a combination of all three, my bodybuilding quest can wait. It has to. But that doesn’t mean I’m down for the count.

Here is how I’m staying the course – mostly – and you can, too:

Keep a sense of humor. My wrist hurts and what I feel isn’t funny, but the fact that this has been caused by my daughter makes me laugh. But only because I am so going to be able to use this someday when she is a teenager and blames for everything that goes wrong.

My wrist didn’t make me fat. I didn’t gain weight by having a bum wrist. I did this. And while some of my weight gain was due to having a baby, most of it was due to not caring, falling in love and eating whatever I wanted to, which was fun. But, I’ve already lost a bunch of weight and have started to get healthier. Sorry, bum wrist, but you’re not going to set me back.

So, what’s next? I’m meeting with coach Ryan as soon as I meet with the hand surgeon. I guess I’ll know what happens next then. For now, these feet were made for walking and that’s just what I’ll do…while ensuring I give my wrist a rest.

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Experience | Pound Your Way to Health 

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STORY & PHOTOS BY JD DOTSON 

Always up for new challenges in my workout,a friend of mine from the YMCA asked if I had ever heard of a POUND class. “It’s working out with drumsticks,” she explained, “set to pop music.”

My interest was piqued, though I forgot the fact that I have no actual musical rhythm in my body.

The YMCA partnered with the YUM! Center for Fit Tuesday, a series of free classes every Tuesday in the summer. Zumba, Yoga, Insanity, Turbokick, Boot Camp and POUND are a few of the offerings running through the end of August.

Intrigued about POUND, I grabbed my friend Sarah and we biked to the YUM! Center. We had a vague idea but went with little knowledge of the class. We were ready to workout and be surprised.

POUND was created in 2011 by two recreational drummers and college athletes. One day, while drumming without stools, the women realized what a great workout they were getting. Wanting to put fun and energy back into their workouts, POUND was born and is now available in more than 40 countries with thousands of participants worldwide. POUND’s philosophy, as stated on their website reads:

WE BELIEVE in the power of music and the freedom of rocking out.

WE SUPPORT unleashing aggression, discovering new talents, and awaking new senses.

WE ENCOURAGE sampling new forms of movement, uncovering new rhythms, and tapping into new ways of listening.

WE PROMOTE camaraderie, friendship and bonding.

WE BELIEVE in loving our bodies while improving them.

WE BELIEVE in handing you the permission to Rock!

POUND’s website also claims, “POUND is the world’s first cardio jam session inspired by the infection, energizing, and sweat dripping fun of playing the drums.”

I am no Ringo Starr but I felt pumped to try this class. Sarah and I were ready to rock!

We were handed a loaner pair of POUND drumsticks called Ripstix, a neon green pair of hard and slightly-weighted plastic sticks, and joined the crowd around the instructor, Laura.

Spread out to give everyone room to move, the music started and we all followed Laura’s lead, cracking the drumsticks overhead to the beat.

Unlike my workout buddy Sarah, I was musically challenged, from clapping to the beat, to moving my body. Dancing is not my thing, either. I learned pretty quickly that POUND is all of my physical weaknesses rolled into one loud, rock ’n‘ roll package.

I am of the age that I care less and less about looking like a fool in public, so I was ready for 45 minutes of sustained foolishness. The moves started out fairly simple, cracking the sticks above our head then on the ground to each side. I could keep up with this rhythm for sure.

But as soon as I got in the groove, there was a switch up and a leg raise, and chest pump and drumming in the middle on the ground. The routine changed with the music, offering some fairly intense leg lunging, fast-paced drumming and sweating.

I admit there were moments I couldn’t find the beat, stood frozen trying to catch it, or beat my sticks out of time with the rest of the class, but I hung in there like a champ.

There also were some moments of technical difficulty and the sound cut out on the music (not my fault). Still, Laura, the instructor, kept us moving and the sound of 30 pairs of drumsticks beating the ground in sync (almost) was spectacular.

Once the music resumed, we were back, moving our bodies and POUNDing the pavement.

I was surprised at how much I worked my legs and back while drumming. I was prepared for an arm and shoulder workout based on the nature of the class, so the full-body soreness that was starting to set in was an unexpected perk.

screen-shot-2017-08-05-at-4-44-24-pmTwenty-five strangers coming together to make music and workout on a hot summer day was pretty magical. Were we ready to take our act on the road, drumming our way into the hearts of percussion lovers everywhere? Not quite, but I did feel like a bit of a rockstar for making it though the class unscathed.

As for the workout, POUND hit all the areas (no pun intended). I felt it from the shoulders down to my calves, all with the addition of cardio. Sarah and I have plans to revisit POUND at the YUM again in August.

Nothing is needed to participate in the Fit Tuesday classes at the YUM Center. Arrive a few minutes early to sign a participation waiver. All supplies are included, but it would be a good idea to bring a water bottle, a face towel and a yoga or workout mat.

Learn more at www.kfcyumcenter.com/events/ detail/fit-tuesday 

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Excuses Are Like…

By Angie Fenton

I recently saw before and after photos of a 40-something-year-old woman who had gained more than 60 pounds while pregnant and, a year later, was fitter than she’d ever been. You go girl, I thought, feeling inspired by her success.

And then I saw she was a mother of five, worked full-time, active in her church, a member of several charity boards and cared for her home in a way that would make Martha Stewart proud.

Suddenly, my inspiration turned to embarrassment. If she could juggle all of that and get into the best shape of her life, what was wrong with me? That’s when the excuses started flowing.

There aren’t enough hours in the day.

I’ve got to do the laundry and vacuum the house.

I’ll work out tomorrow.

I have to work late.

I have to get to work super early.

I have an online video meeting.

I am SO exhausted.

I need to sleep.

I’ll start next week.

I am overwhelmed.

I have to take care of the dogs and cats.

I’ll get back to it just as soon as __________ is over.

If I work out in the morning/night, that’s not fair to my husband. How is he supposed to get ready for work with a toddler and six animals who need us both?

I’ll start my workout and diet regimen again as soon as I get rid of these allergies.

My daughter needs my time.

I just can’t right now. But I will soon. Seriously. I mean it. I will be back at it soon. I committed to getting fit. I started getting fit. I lost weight. I began to get healthier. And then I didn’t, and I started to make excuses and accepted where I was.

I’d done enough. I’d lost weight.

I’m fine where I am, with who I am.

I can’t fit in anything else in my day.

I need a day off.

My family/colleagues/pets need me and THAT is my priority.

But here’s the thing: Excuses are like opinions — everybody has them. The aforementioned ones? They’re all mine. I have made every excuse in the book and then some to stop me from my goal of getting fit so I can live a longer life with my child, husband and those I love.

“I may not be ready to compete in a bodybuilding contest in October like I’d hoped, but I am ready to start anew,” I text my trainer Ryan Schrink. “It’s time to go hard and heavy. My heart and soul and health need this.”

No excuses this time.

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On Being Perfectly Imperfect

In the April 2017 issue, I shared my struggles with body image and received much feedback from readers who battle with negative self-talk, too. In the words below, Rebekah Hilbert of Norton Sports Health offers a few valuable suggestions to help you refocus and start celebrating yourself. –Angie Fenton, Editor in chief

By Rebekah Hibbert Coordinator of Sports Medicine Norton Sports Health

It’s 2016. Stop being so hard on yourself and celebrate how beautiful you are. Yes, you!

You just finished a great workout, and you’re feeling invincible. The sweat, the endorphins, the stress relief were just what you needed.

And then there it is again. The negative self-talk creeps back in. The doubt and criticism. Maybe it starts after being on social media or when you see a fitness ad, or maybe after flipping through a magazine. All of the sudden you don’t feel as good about yourself.

My arms don’t look like that. I run all the time but I feel like my legs never change. I do yoga but I don’t look like these ladies on Instagram. I need to stop eating this. I need to cleanse for 10 days. I need to work out more. I’m not pretty enough. I look terrible. I am fat.

Now everything that felt good after your workout or when we made healthy food choices disappears and you’re left feeling frustrated and unworthy. Have you been there? I have.

Deep down we know that no two bodies are alike, yet we still compare ourselves to others around us — whether a friend, a stranger on the street or a model in a magazine. And the media isn’t helping. They might change their headlines, but they don’t change their images of women.

Sometimes what we need to see is something like the All Woman Project to remind us that being healthy and happy has nothing to do with the size and shape of our bodies.

The All Woman Project is about realizing that women are more similar than they are different — embracing beauty in our diverse body types and reminding us that no singular size or shape defines health or wellness any more than another.

I also believe it serves as a reminder that even as we work out and eat healthfully, our bodies will never look like anyone else’s no matter how hard we try, and that should never be the aim. In fact, we need to encourage, celebrate and promote our differences.

Believe me, I know it is not easy — I deal with my own body issues. Too often I fail to celebrate the work I have put in or to simply appreciate the body I have and all the things it does for me. It’s time we refocus and celebrate how perfect our so-called “imperfections” are.

Here are a few tips to refocus your positive self-image: Take a break from social media. We have never-ending access to and are bombarded with hundreds of photos each day, and I don’t think we always know how those images can affect us. Unplug, give yourself a break and return to your own reality beyond that smartphone screen. Find things that promote a positive body image.

Tune in to people, groups, books, stores and the like that celebrate all body types and don’t encourage fad diets or unrealistic beauty standards. Spend your time on people and things that encourage and appreciate the uniqueness in all of us. Appreciate the work. Too often we strive for a certain size or number on the scale in order to be happy. Delete that mindset. Instead, congratulate yourself for making healthy choices or for meeting your workout goals.

Be kind to yourself. Some of the worst things we say are about our own selves. Harmful thoughts, even your own, fester into negativity. Make it a point each day to say two or three positive things about yourself!

 

 

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Body Builder Mom | Finally a Loser

By Angie Fenton

Sometimes it takes a loss to finally gain.

After grabbing my fanny pack and tying my shoes, I walked into the Louisville Athletic Club in New Albany, checked in and greeted my coach, Ryan Schrink.

“Let’s get this workout started!” I enthused, as I breezed by him, hoping he’d follow.

He didn’t.

Instead, he said the words I’ve — thus far — come to dread: “Let’s get your measurements first.”

Nuts.

I’ve really struggled with fitting in workouts while establishing a work-life balance and knew I was about to be confronted by failure in my quest to be fit and healthy again by October, when I plan to compete in the Kentucky Muscle bodybuilding contest at the age of 42.

Measurements don’t lie. Neither does the scale, though I’m far less interested in the latter. While I look for to the competition, my main goals are to decrease body fat (which currently sat at an unhealthy 30.4 percent), build muscle and strengthen my cardiovascular system, mostly so I can run and play with my one-year-old without gasping for air.

Head down, I walked into a door-less room visible from the main area and felt my anxiety increase as Ryan pulled out his measuring tools.

“Don’t let anyone see, OK?” I implored.

I pretended not to watch him as he measured but peeked at the numbers he wrote on my chart and couldn’t believe what I was seeing: Despite my struggles, I was finally a loser — as in I’d lost a total of 6.75 inches, including 2 inches of belly fat and half an inch off my thighs and hips, resulting in a one-percent decrease in body fat, which was now at 29.4 percent.

“Just think where I’d be today if I had made every workout and cardio session a priority,” I said.

Yes, Ryan replied, but at least this was proof I had made progress.

It was also motivation.

For the next 45 minutes, Ryan put me through the most grueling leg workout I’ve ever experienced — and I’d already trained for and competed in several bodybuilding competitionsangieryan more than a decade ago (in fact, I won my class the first time I stepped on stage).

Even though there were moments of that workout that brought me to tears and almost caused me to fall over (I loathe you so much, walking lunges), knowing I’d made gains by losing inches kept me focused and inspired.

So did Coach Schrink.

I’ve enlisted the help of various trainers over the years and had some really good ones (like Ed Long, who worked at the LAC on Westport Road in Louisville years ago). I’ve also had some really awful ones who seemed to take delight in body shaming and tearing down their clients. I allowed the worst one to goad me into working my left shoulder so hard, despite my insistence the pain I was feeling wasn’t normal and his tendency to tell me I was “a loser” (but not in a good way) for complaining. That experience resulted in waking up one day unable to lift my coffee cup only to discover I’d torn my rotator cuff so badly enough it required surgery and a year of physical therapy.

When I approached Ryan about aiding me on this journey, I had my guard up. I knew he owned the highly-successful Schrink Personal Training —www.schrinkpersonaltraining.com — and came highly recommended, but I was wary.

When you enlist someone to train you, you’re striking up a partnership that isn’t just about your potential for physical transformation. It’s emotional and personal. Plus, trust is imperative: Could I trust him to help me reach my goals and help me climb back on the horse when I fell off? Could he trust me to be honest about setbacks and challenges?

The answer has been a resounding yes for us both. I tell him when I’ve failed my expectations and about my bumps in the road. I turn, he gently but firmly helps guide me back on track and always tells me what I need to hear, even if it’s not always pleasant.

He checks in with me — and my colleague and aspiring bodybuilder JD Dotson — frequently, and I voluntarily submit him updates that sometimes are as simple (and pathetic) as shooting over a text that says: “Didn’t get it done today. Starting again tomorrow.” And I can always expect some kind of reply that makes me feel like no matter what, we aren’t giving up.

Current Workout Plan 

• 20 to 40 minutes of early morning cardio on an empty stomach

• Lift five or six days a week, focusing on different body parts each time

• Do ab workouts four to six times
a week

• Rest one day a week but still be active (go for a walk with the family, enjoy a recreational game that involves cardio)

* I workout with Coach Ryan Schrink about once a week. The other workouts are on my own. None of them take more than 60 minutes.

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