Tag Archives: IFTA-fitness

5X Tabata

10 Feb

Working out first thing in the morning on a Friday is the best decision ever made! It starts the weekend off on a healthy note, you don’t have to worry about it later in the day (especially after a long work week), and you’ll have plenty of energy for your Friday night festivities! Plus, it’s been shown that those who exercise earlier in the day make smarter food and/or drink choices at night..just sayin’ :).

It’s not like me to come to the gym early in the morning without a workout planned; I always stress to my clients and group-ex participants to never enter the gym without some type of plan practice what I preach.! Luckily, while waiting for the bus I went on Facebook only to find a Tabata workout staring back at me! Thanks to Lindsay, with a few adjustments to her workout, I was all set and ready to glistensweat!

Repeat the following 5 rounds of 4 exercises, 2 times through (equalling 8) for a complete tabata workout! Remember, proper form and safety cues!

Tabata 1:

  • burpees
  • sideways shuffles
  • jump squats
  • jumping jacks

Tabata 2:

  • medicine ball toe-taps
  • medicine ball squat toss
  • mountain climbers
  • alternating jump squats

Tabata 3:

  • high knees
  • push-ups
  • medicine ball hop-overs
  • “square” jumps (imagine a square is drawn, jump to each corner)

Tabata 4:

  • jump rope (with a real rope)
  • bench jumps
  • speed skaters
  • wall taps (stand in front of a wall, jump and reach as high as you can)

Tabata 5:

  • plank jacks
  • in & outs
  • russian twists
  • bicycles

A total body workout that incorporates cardio and strength done in less than 30 minutes? YES PA-LEASE!

Have a great weekend!! If you’re looking for fitness certifications-check out IFTA!

AFAA Apex Weekend 2012 & IFTA Events

5 Feb

Attention Raleigh, Cary, Gardner, Apex, and surround areas: 

Looking for a less-expensive way to become certified in Group Fitness or Kickboxing?  University Recreation is hosting AFAA Apex Weekend February 10-12! Register through AFAA to take advantage of these amazing deals!

  • Primary Group Exercise Certification, $99
  • Kickboxing Certification, $99
  • Practical Pilates- learn the importance of core stabilization, muscle balance, proper alignment, strength and flexibility while integrating the concept of mindfulness, fluidity and grace.
  • A Taste of..Biggest Loser Live Training Workshop- providing fitness professionals with an introduction to the knowledge, tools, and fundamental skills necessary to successfully work with larger clients and participants.

Already an AFAA instructor? Earn 5 CEU’s for each certification or workshop!

This is a fun-filled fitness weekend where you’ll gain tons of knowledge and meet other trainers and participants with positive attitudes. I’m attending the Biggest Loser workshop and can’t wait to learn lots of new techniques, training ideas, and how to train larger-individuals safely and effectively.

IFTA Events:

Saturday, February 18 at Quest 4 Life Wellness Center. 1031 Morganton Blvd STE A. Lenoir NC.

  • 10:45am-12:45pm. Cardio Blast: an intense cardiovascular training for beginners to athletes. Energize and revitalize your basic choreography and give it a blast that will create the ultimate experience for sustained aerobic conditioning and balanced muscular endurance training.
  • In addition to registering, you’ll receive a “Kata Cardio” DVD!

Sunday, February 19 at Armfield Civic Center 873 West 52 Bypass, Pilot Mountain, NC

  • 9-10am. Kata Cardio: true Martial Arts aspects from “Katas” that are modeled into a group fitness cardio experience.
  • cost is $20.

 

  • 10-11am. Strength Camp: muscle conditioning using a mix of dumbbells, body bars, tubing, and a mat.
  • cost is $20

  • 11am-12pm. Stretch-Tone-Core: standing, seated, balance, tone, core all in once class to increase range of motion and abdominal strength.
  • cost is $20.

 

 

IFTA Events for January 21 & 22

14 Jan

Attentions fitness enthusiasts!

The first IFTA blogging event will happen..

 Saturday January 21 at Camden Overlook Complex, 4703 Summit Overlook Dr. Raleigh NC.

  • 11am-5pm. Learn to Teach Group Fitness Certification- study guide/notes are included. IFTA Safety Requirement or CPR is required!
  • this certification includes a lecture of study materials to prepare you for the exam, an aerobic workout/practical and a written test.
  • cost is $99 plus the $65 text fee- Great price! Register here.

Saturday January 21 at Fitness Flow 7946 Market St. Wilmington, NC. This is a LADIES ONLY gym!

  • 9am-2pm. Mat Pilates certification- study guide/notes are included.
  • this certification includes a lecture of study materials to prepare you for the exam, hands-on training and Pilates movements and a written test.
  • cost is $99 plus the $20 text fee. Register here.

Sunday January  22 at Camden Overlook Complex, 4703 Summit Overlook Dr. Raleigh NC.

  • 11am-5pm. Personal Trainer Certification- study guide/notes are included. IFTA Safety Requirement or CPR is required!
  • this certification includes a lecture of study materials to prepare you for the exam
  • cost is $99 plus the $30 text fee- Register here.

*IF YOU REGISTER FOR BOTH THE GROUP EXERCISE AND PERSONAL TRAINER CERTIFICATIONS, YOU’LL PAY $175 PLUS TEXTS!!

If you’re in the Raleigh and Wilmington area, HURRY and register for these upcoming opportunities! This is a great time of year for fitness!!

 

 

Your New IFTA Blogger!

9 Jan

Remember Raleigh Fitness Weekend? I’ve been in contact and asked if I could blog about upcoming events, certifications, presenters and more….they agreed! THIS IS SO EXCITING!

As I get the information, I’ll blog about where the event(s) will take place, what certifications are available and the cost, which presenters will be there and anything else I can get my hands on! Hopefully I’ll get the opportunity to attend local events and take pictures, write reviews of the classes and interact with the participants to better serve them. Fingers crossed!

A little IFTA background..

Interactive Fitness Trainers of America is both a certification and continuing education company that educates fitness enthusiasts with the basic instruction and understanding necessary to become instructors and trainers. Their mission:

To educate participants on safe, effective exercise.  In dedication to lifetime health and fitness, it is IFTA’s desire to service the instructor by giving them the tools needed to develop all components of fitness.  Our focus is to promote positive interaction between the fitness professional and IFTA so that we can service our clients while providing the most advanced choreography and educational programs available.

This is a great opportunity and I can’t wait to start this week! Stay tuned!

 Greg Sims and I!