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  1. Group Training Workouts of the Week – 8/6/18 – 1st BIKE WEEK EVER!

    If you've been keeping up with ANNNY of our social media, you know - we JUST got spin bikes!  Not just any spin bikes, but the top choice of cyclists on the market - Schwinn A.C. Performance Plus spin bikes with console upgrade! We had our 1st Spin Fusion class on Saturday, AND we're SO EXCITED to make this week our 1st EVER "BIKE WEEK" for Fitness Fusion Classes!  Spin Fusion classes will be happening on a weekly basis! - but they are NOT on the schedule YET because we are still finalizing the times for these classes.  Make sure to tell us your preferred times! In Fitness Fusion, we focus on a certain aspect of fitness each week - it may be training related (i.e. breath, power, stability, etc.) -OR- equipment related (swiss balls, stability pipes, or BIKES!) THIS WEEK IN GROUP FITNESS TRAINING: With bikes in the every fitness fusion class this week, you can expect to get more comfortable working various RPM ranges, resistance ranges, and positions on the bike.  We'll still be spending at least 1/2 the class on the floor or mat working the tried and true traditional movements. Monday: Strength - 5:30 am Quads & Calves Full Core seated bikes 60-80 rpm with resistance, Reverse burpees, knee tucks, squat to tip toe Tuesday: Endurance - 7:45 am / 7:00 pm Glutes & Hamstrings Full Upper standing bikes focusing on pull UP, 100-120 rpm, mountain climber push ups, stiff leg deadlifts, reverse plank thrusts Wednesday: HIIT - 7:45 am / 9:45am Inner & Outer Thighs Shoulders & Arms banded hip thrusts, tricep extensions Sweat & Flex Fusion - 7pm Full Body - as requested by participants Thursday: Strength - 7:45 am / 7:00pm Quads & Calves Full Core seated bikes 60-80 rpm with resistance, Reverse burpees, knee tucks, squat to tip toe Friday: Endurance - 9:45 am Glutes & Hamstrings Full Upper standing bikes focusing on pull UP, 100-120 rpm, mountain climber push ups, stiff leg deadlifts, reverse plank thrusts Saturday: HIIT - 7:45 am Inner & Oute…Read More

More Blog Posts

  1. Group Training Workouts of the Week – 7/30/18

    This week we'll get back in touch with the different parts of our bodies as we focus on the Mind-Body Connection.  Prepare to Inhale Stretch, Exhale Squeeze focusing on the bottom 75% of the movement to eliminate the "rest" at the top.  Get ready to buuuurrrn as you find and really activate each m…Read More

  2. Group Training Workouts of the Week – 7/23/18

    This week we'll be a "baseline week" where we return to fundaments exercises, and mark current baseline for range of motion, weights, and reps.  None of that fru fru stuff - just finding you limits on those good ol fashion movements. Day Pace Targeted Areas Exercises to Expect Monday Endurance Inne…Read More

  3. Do NOT Let the Numbers Decide How Good You Get to Feel Today

    THIS STORY is exactly WHY: We use an OMRON body comp here to assess body comp for most clients. It is used in the medical community and widely accepted as accurate within 2% body fat. Perhaps you've used one before? (We also use calipers, which are MUCH more cumbersome, and have larger human error, …Read More

  4. The 4 Phases of Weight Loss

    We've all had that experience of waking up in the morning weighing a certain amount, then stepping on the scale that night only to learn that we've "gained 4 pounds."   Yes, your body weights 4 pounds more, but NO, you did NOT gain 4 pounds of mass on your body!  You probably ate food, drank wate…Read More

  5. Posture/Execution cues for better results in the gym

    For most, especially those starting a strength routine, it is much easier to work the wrong muscles than the intended ones. These are called compensation patterns. Take the bench press for example. Most do not have the flexibility to touch the bar to the chest with a flat back without shrugging the …Read More

  6. My Secret Holiday Tips

    You know what I do with all the Easter treats after Easter?  I THROW THEM OUT. Ain't no body eating cadbury eggs for breakfast in our house!  You may think that is cruel to do with a 2 year old and 4 year old at home.  I think it's fine. I think holidays are meant to be ONE DAY (with the exceptio…Read More

  7. My Current Problem

    NEWS FLASH - I AM HUMAN! And I'm currently having a problem. Just because I look like I'm in shape - and I AM in decent shape - doesn't mean I don't have any physical issues. Many of you know my history that is LITTERED with health issues (you can read some of it in my bio at www.liftandlivefitness…Read More

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