BONUS CLASS
Come check us out, see what the Ladies Gun Club is all about!!

Well.Fit is hosting two Free classes at Pack Square Park this week and next.  Thursday July 11 and Tuesday July 16 we will be meeting by the stage at Pack Square at 7 am for an ass kickin' good workout!!

Trainer Teah implements body weight exercises combined with intervals and plyometrics to deliver a seriously fun and challenging workout!

If you have any questions shoot us an email, or just show up and get the fitness rolling.

The Haps at Well.Fit

The Haps at Well.Fit

Hey Folks, 

Just wanted to share some news with y'all!  We have lot's of stuff going on; we are adding two new bootcamp programs to the schedule in June, as well as a weekly evening community class in the River Arts District.  We are making tshirts and a website and.....we love you with all our hearts. 

The Ladies Gun Club (LGC)  is kicking off its June/July Series on Wednesday June 19.  We will be running the usual Monday, Wednesday, Friday 7am program AND we will also be adding a M,W,F 8:15am program!!! Please, if you have friends that can't get their asses out of bed in time for the 7am, let them know about the 8:15am class time.  Email us to register and please specify it you are signing up for LGC7 or LGC8.

We are also super stoked to announce our all new co-ed program. The X/Y Bootcamp brings all the fun, challenge and sweat that the LGC does, but now we are letting dudes in too!!! This Program will run parallel to the LGC June/July 7 am series and will meet twice a week on Tuesdays and Thursdays.  Start date is Tuesday June 18. Email us to register!!

RAD RUN is a quick paced challenging group fitness class that moves through the colorful River Arts District. This class is going to kick your ass and you will have a blast doing it!! Combing cardio intervals and some serious full body strength exercises you will be guaranteed to get an amazing, complete workout.

The RAD RUN class is a donation based class with all the proceeds going to support Jason Crosby and his family. Jason, former bar manager of The Junction, is currently battling pancreatic cancer. Please join us in improving our own health and supporting Jason in his Journey to recovery!

This is a drop-in class no registration is required. This is an intermediate class, we suggest you be able to comfortably run for 5-10 minutes without stopping if you are going to participate in this class.  We are on the move the entire time with quick stops and body weight intervals, for the safety and efficiency of the class we need everyone to be able to stay at a similar pace. Email us with questions. Start date is June 24. Classes held at 5:30pm on Mondays for four consecutive weeks.

I hope to see lots of familiar faces and lots of new ones too!! Every morning I spend in the park with y'all I feel totally lucky and insprired.  I am seeing a lot of progress and I know the ladies are feeling it as well!!! 

For more details on the schedule and rates please click here.

Carry on in health Well.Fitters~

Coach Teah

Building strength from the inside out! 

7 Day Core challenge

All the movements we make in life are initiated from the core, a stronger core equals a stronger body.  A stronger body means moving thru life in an easier more graceful manner and not to mention seriously decreasing the chance of injuring yourself.  Building core strength isn’t only about getting a six pack or a V, though those things will happen if you eat right and exercise.  But core strengthening is a dynamic process in which we develop strength as well as mobility throughout the torso through a variety of functional movements and exercises. 

For this challenge we will start with some very basic exercises and in a couple weeks I will follow up with a more dynamic, active set of exercises for more of a challenge. Start here, go for 7 days, check in with yourself to see if anything has changed in the way you feel and move and then do it again!! 

Wether you are in the gym on the regular or not working out at all right now, you can incorporate this quick bonus core series into your day or workout. You can do this anywhere without any equipment.  The series consists of 6 moves, 20-40 reps each repeat 2-3 times

Here she is:

• Mountain climbers (20 counting on the right)
• Basic stomach crunch (40)
• 45 degree leg lift (20 with both legs together or 10 ea side)
• Side plank hip press (20 on R)
• Static plank (hold for 20-60 seconds)
• Side plank hip press (20 on L)
• Supermans (40)

Some of these moves most people are familiar with, others may be completely new to you. Here is a brief explanation of each exercise:

Mountain climbers- From a plank position (on hands-or-elbows) pick up one foot and draw the knee into the chest, pause for just a moment to feel the front of the core contract then return the foot to the floor and do the other side.  Continue to alternate legs in a slow controlled motion

Basic stomach crunch- This one is self evident, but make sure to lift your upper body in a diagonal motion, think of lifting from the chest and not using the neck, a small movement is ok, we are not doing full sit ups.

45 degree leg lift- Laying on your back with a little bend in the knees, start with the legs up in the air just slightly lower than 90 degrees.  Slowly lower the legs as far as you can without the lower back lifting up off the floor and return the legs to just under 90 degrees.  Keep going up and down through your range of motion in a smooth controlled manner.  If this agitates the lower back then start with one kneed bent, foot planted on the floor and perform the exercise with one leg at a time.

Side plank hip press- From your forearm side plank make a small pushing movement of the hips up towards the sky.  Keep your body straight in that side plank!

Static plank- simply hold your perfect plank (hands-or-forearms) for at least 20 seconds, work up to 60 seconds or more.

Supermans- Laying face down with the hands behind the head pick the chest up off the floor and squeeze the back, lower and repeat.  If that isn’t challenging enough then add in lifting the legs as well and squeezing the back as the upper body and legs are up.  Imagine a string between your elbows and ankles and its shortening as you squeeze.


Make no excuses, get after this challenge every day for 7 days and see how you feel! You may be pleasantly surprised!!

Carryon in Health~

Teah

Busy as a Bee in Spring!

Hello Well.Fitters,

So, despite what the weather outside has been telling us, spring is here.  Spring always feels like a time to wake up, start projects I have been putting off and get busy finishing old projects.  

Right now for well.fit I am working on several things. First and foremost, I am planning an awesome 10 session bootcamp series for The Ladies Gun Club starting April 15th.  The Ladies Gun Club (LGC)  is our bootcamp program for ladies women and girls. I started this program last summer with a two week intensive. Everybody had a ton of fun, got great results and wanted to keep coming back.  So I moved here and have been offering bootcamps since.  These bootcamps are a great way to stay motivated, and kick your self in to a higher gear for the summer. It's is girls only, we sweat it out together and have a total blast doing it!  We focus body weight workouts with an emphasis on kicking up the metabolism through interval training.  We get results!  If you are new to well.fit and are in interested in joing the LGC please email me. I will answer any questions you might have and get you registered for the upcoming series.

We are also working on building a website specifically for the LGC and we will be beautifying the well.fit blog as well!  Briana is working on the graphic design and our talented friend Susan is working on building the site and helping me navigate the world of utilizing all the social media applications.

And as always I am exploring new exercise routines. I have been spending a lot of time in the gym torturing myself with a timer and a jump rope, working on metabolic routines. In addition to that I am working on a core challenge that everyone can do at home.  I will be posting the challenge in a few days so definitely check back, it will be a great way to boost your core strength with out a big time commitment.

I am also picking up nutrition coaching training.  This is something I started over a year ago.  In the course of relocating and getting settled it has totally gotten away from me, but I am hitting the books again. Soon I will be able to better coach you toward your goals be it weight loss, an event or just general improved health.

All in all there are many great things on the horizon!  Can't wait to get back in to bootcamp season, Here we go!

Carry on in health,
Teah

What to do when you’ve got nothing left!!

I don’t know about you but I start each and every week with the best intentions of exercising, eating right and getting adequate rest.  By Wednesday I feel like I am under water, skipping the gym, eating on the go and staying up late just to fit it all in.  I work 50 + hours a week and am a single mother, so I happen to be an extreme case (and a super hero) and I have had a lot of practice with this shit.

Some weeks are better than others.  Some weeks it just doesn’t work out to work out. Usually, if I am sacrificing my fitness routine I am doing it in the name of rest.  The trouble with this is that it is all too easy to let it all go.  So I have been working on strategies on how to keep the momentum going and keep the body and mind moving when you feel that you literally have nothing left!

Here are three real life tips to help keep you feeling good and stay on top of your shit.

1.     Keep moving. You don’t have to spend an hour in the gym to get a little bit of a workout in!  Here are a couple links to quick body weight workouts you can do just about anywhere:

http://artofmanliness.com/2013/02/28/mornin-bodyweight-workout/

http://www.womenshealthmag.com/fitness/at-home-workouts-0

Don’t be afraid to break up the work out if you have to due to time restraints, a little often is better than none at all!! Even if you just did a set of 20 squats and 20 pushups 2-4 times in the day it would be awesome.

2.     Take Care.  Your body moves you through life, and it’s the only one you’ve got this time around! During times of life where you are under extreme pressure or have a lot of stressful things going on be careful what you do with your body, these stresses do manifest physically.  Even though the tendency might be to eat a cheeseburger and a pint of coffee ice cream (I have never done this, or maybe I have) these mindless practices are not going to help you.  Poor nutrition and/or alcohol consumption will hinder your ability to cope with stress.  When the going gets tough, get tough on your diet, it’s tricky but makes a world of difference.

3.     Nurture your soul.  Addressing the body physically helps us have the strength to deal with what life throws at us but what do we do with the stress as it accumulates? How do let it all go?  I chose to meditate and exercise.  Everyone is different but we all need a way to decompress and alleviate stress.  So whatever your pressure release valve is make sure to turn it every day or else you may find yourself sick!

Here is a fantastic article that talks more in depth about the physiological effects of stress. http://news.stanford.edu/news/2007/march7/sapolskysr-030707.html

Keep up the good work well.fitters <3

Carry on in health,

Teah

get fit~breathe deep~love your life

Cheeseburgers Happen...

And so do red wine and late night snacks of cheese and salami in good company.  These are not practices that I advocate to any one of my clients, but, this is real life and it happens to the best of us. In a perfect world we would be eating on kale salads and lean proteins, this is not a perfect world. Cheeseburgers happen.

How do we recover from said cheeseburgers crisis?!?

Being a frequent victim of the cheeseburger crisis I have a few survival tips for my fellow Well.Fitters.

• Never ever-ever beat yourself up. It is counterproductive, hurtful to your psyche, and a total waste of brain energy.  

• Time it right. Always aim to indulge in sweets and carbs right after a solid exercise.  After a workout your body is able to more efficiently metabolize glucose, which means you get to cheat and it will even help you recover from your workout!

• HIIT* it hard the morning after. If you have really blown it with the diet, add in a metabolism boosting HIIT session to your workout. I like to do this with the jump rope.  I usually do 4 minutes of 20 second speed rope intervals, 10 seconds rest.  This is an anaerobic work out that has shown to increase resting metabolism rate for the 24 hours following the workout. 

For more info on timing your nutrient intake and optimizing fat loss click here

*HIIT=high intensity interval training.  Not familiar? Google that shit.

love notes

 Valentines day is my favorite holiday. I love all the pink and the pretty things and I love love. Which sounds kinda silly in my head as I am typing, but it is the honest truth, I am a hopeless romantic to the very core.  Love is a many splendored thing.  

I remember the first time I fell in love. I was 13 and I fell in love with my best friend.  It was not a romantic love, but it was deep and strong and intoxicating in a totally plutonic way if that makes any sense. I also remember the day when something my mom had told me about the love we feel for our children really struck me. One day it clicked and it was like a new level of living opened up for me.  Ironically, I was loading the washing machine with dirty cloth diapers (a labor of love for sure) and thinking of my sweet 5 month old baby. For some reason that thing my mom had said just popped in my head and stopped me in my tracks, the love I have for my child washed over me in that moment and brought tears of gratitude to my eyes.  The love we feel for our children is by far the sweetest (when they are not being assholes).

What about the love we feel for ourselves? We all have very different relationships with ourselves and our bodies.  Some maybe don’t put very much thought into it. I tend to think that a lot of us have a constantly running inner dialogue about it, so constant that we don’t even really hear it.  Some of the things we tell ourselves might be hurting us, may be stopping us from making better choices in life or succeeding at our efforts. What if we got really quiet on the outside and tuned into that inner dialogue, what would we discover? Would we change anything?  I have some experience with this and can definitely say that I could change a few things.  When I put the work in and change the dialogue I feel better and make better choices for my body and my spirit.

Self care is vital to our health and wellness and is so often overlooked.  So on this day of love I encourage everyone to stop and listen to their inner dialogue, make adjustments where needed and do something extra in the way of self care.  Love yourself!

Carry on in health and love ~

Teah