AR Program ACtion - Week 3

AMAZING JOB TONIGHT!

Not to get all corny, but I LOVE you guys! This was the first ever group AR Program and you could not have made it a more inspiring and memorable experience. Such a diverse group of accomplished women all making the choice to bust out of their busy daily lives to show up to sweat it out week in and week out. 

As I said tonight, this class is about more than just one hour a week, it's about making a choice, a commitment. It's about setting goals and doing what it takes to get there. The race is not won on race day, it's won in the hours of work, the journey it takes to get there.

So whether it's your goal to lose weight, tone up or simply learn new ways to get in shape or any other goal for that matter (this carries over to ALL aspects of life), forget about any limits you have placed on yourself. Set your standards higher and don't take no for an answer (from yourself or from anyone).

I know this wasn't our last class yet, but I just wanted to take a moment to express myself. I went into this thinking I would be teaching YOU everything, but I think I have gotten out of it more than I ever could have imagined...thank you!

pictures and video from tonight to come, keep checking back :)

SUMMER IS HERE!!

Tomorrow’s class will be the best possible prep for the long weekend, what a way to kickstart the summer on the right note!

A couple exciting things for tomorrow’s class:

-The ZICO team will be there to provide us with water, any request flavors? Tell me asap and I’ll try to get that flavor for you! http://zico.com/

-The founder of Health Warrior Chia (the delicious bars we sampled last week), is going to try and be there to see what you think of the bars himself! Check them out online: http://www.healthwarrior.com/home.aspx

-Designer of BodyRock Sport, Kelly Dooley will not only be there, but she’s going to join us in rockin our bodies! http://www.bodyrocksport.com/

-The editor of wellandgoodnyc.com will be with us to partake in our sweat session. I highly recommend this site for all the top trends and latest info on all things fitness and health!

-Finally, I am asking for ALL your support, energy and enthusiasm, as I am having parts of our class filmed tomorrow to make a 4 min clip which will reveal a glimpse into The AR Program- I will absolutely share it with all of you when it’s done next week!

-Don’t forget to keep up with our blog, I love seeing the comments! It helps keep you committed and accountable!

MORE SUMMER NEWS:

Anyone in the Hamptons?

I will be out there teaching!

Spinning: Friday afternoon’s at 530pm I will be teaching an interval cycling class at the Southampton Gym (HGC) – it’s right beside the jitney stop, very convenient, let me know if you’d like to come!

Hamptons WARRIOR WORKOUT! I will be hosting a 3 hour fitness challenge/event on Friday August 11^th outside in Southampton. Along with two other top instructors – the concept is for you to have an all out total body workout, with 3 classes of back-to-back physical action. One hour will be the AR Program, the next hour will be Kelly Connaughton’s famous Body combat and the third hour will be a yoga/pilates fusion, so get ready to break through all plateau’s, make this your goal!

Where: Southampton (outside) Exact Location TBD

When: 9am-noon Friday Aug 11^th, 2011

 If you or anyone you know is interested please email me at Amanda@amandarussellworkouts.com

Fitness & Lifestyle

I’m writing a column for a few online publications, which I think many of you will find interesting:

Bounceback.com: This site is AMAZING, it’s about overcoming all things heartbreak. Here is my first article in case you want a read J Or if you or anyone you know is going through a rough time!

http://bounceback.com/articles.php?id=9&article_id=543

The Beauty Bean: This is your source for all things beauty from sweating to make-up! I’m currently the onsite fitness and lifestyle expert, my first article: featuring the reptile push-up! http://thebeautybean.com/site/sweat/the-best-exercise-biggest-secret-for-toned-arms-reptile-push-ups/

Rollerblade! I honestly believe rollerblading is one of the BEST forms of cardio! You can following my column on http://www.rollerblade.com/magazine_detail.php?id=1720&pag=1&mag_fam_id=348 to get actual inline skating workouts, from hills to intervals!

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And lastly! Join my weekly newsletter or visit my website for all my videos, workouts and articles on all things fitness, nutrition and motivation! www.amandarussellworkouts.com

Equinox Members:

My spinning class schedule for July is as follows:

Monday Mornings: 7:15am at Printing House Equinox

Tuesday Morning: 6:15am @ Greenwich Ave Equinox

Wednesday Evenings at 6:15pm @ 54^th St and 2^nd ave

Only 3 more classes of The AR Program left this summer in NYC, so get your booty’s there and feel free to drag out your friends. The AR Program is the REAL deal, with a solid structure that is guaranteed to produce results. If you can learn to workout like this, you will be ‘fitness-model-fit’ in no time ;)

Motivation: Don’t ever fear the work, embrace it, be empowered by it!

See you all tomorrow!!

Xoxo

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

'AR' 7 Minute AB Routine!

Alright ladies, you were so great to remind me to post this. I do this routine religiously twice/week. Go from one exercise to the next consecutively without taking breaks in between!

It's super important to do each exercise slowly and properly, so you feel every inch of it rather than rushing through it.
If you don't remember how to do each exercise, we can go through each move at the next class and take pics so I can post the steps online :)

AR ABS ROUTINE

30 seconds: Regular Crunches with legs at 90 degree angle
30 seconds: Leg Lifts
30 seconds: Hold legs straight up and touch your toes
30 seconds: V-Ups (legs and arms raise up then down)
30 seconds: Bicycles
30 seconds: Shovels (with feet)
30 seconds: Oblique side crunches w/ leg
30 seconds: Oblique Side crunches w/ leg (other side)
30 seconds: Lay Flat - horizontal scissor kicks with legs
30 seconds: Vertical Scissors (touch hand to opposite foot and switch)
30 seconds: Total Body Crunch
30 seconds: Turtle Shells
30 seconds: Oblique Sit-Ups

30 seconds: Full Sit Ups

Limitations are Self-Imposed

To my Dearest Warrior-ettes!

AMAZING job last night! The energy was incredible, I’m so proud of you. That workout done on your own is grueling, but it shows how the combined energy of a group can make you push harder AND make it so much more fun!

I was also thrilled to hear that many of you used last night as the official ‘kickstart’ to your healthier, fitter lifestyle, I love it!! Please share your goals and keep up with the journals! A shout out to Erin (EK) and Carrie (Dolce) for their outstanding spirit!

Limitations

When it comes to limits, the only limits we have are the ones we impose on ourselves. This occurred to me in my hesitancy to ‘write’ articles. Writing was always something I loved to do, but being an athlete throughout my school years, with an interest in all things math and business, I was never encouraged to write. I thought I just wasn’t a writer and that I could never come up with anything good or worth reading, in the creative sense. This was a limit I placed on myself.

We see what we see because of what we have experienced in the past and what society has conditioned us to see. We all have our labels. Girlfriend, wif Daughter. Friend. Each label comes with a certain visual image and a set of preconceptions. However, we are not defined by our labels. Do not let your labels draw boundaries around who you are, what you can do and how you behave.

Most of the limitations we have are self imposed based on how we choose to see ourselves or how others see us. Just for a second, imagine yourself without these labels and limitations. What would you be doing? Now, ask yourself what’s really stopping you. I can’t say for sure but I think you’ll be pleasantly surprised by how amazing you are if you give yourself a chance.

So if you’ve always wanted to be in stellar shape, feel  energized, confident and radiant, now is the time to remove your limits and go after it!

Next Week!

BIG week! If there is a ‘must’ come class, this IS IT! We’ll have the founder of Health Warrior Chia Bars there, the ZICO water team, the designer of BodyRock Sport (you’ll receive a discount off her fabulous designer fitness line) AND you’ll each receive a customer AR Program/BodyRock Tank – and let me tell you this isn’t any cheapo tank you receive at fun races, they are gorgeous quality, I’m super excited!

AND, I’d love your support as I’m having this filmed!

PLUS editor of http://www.wellandgood.com.au/ will also be there, she will be taking the class and looking for your spirit and feedback. We can show them that we ARE the hottest class in town!

Weekend GOAL!

Keep a workout diary and try to get in at least 2-3 more cardio days, along with 1-2 plyometric/bodyweight workouts. See my site for workout examples http://www.amandarussellworkouts.com/ - No excuses, most of these workouts are 20 minutes or less and require only your body!

Cheers to a great week/weekend! See you next week!

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

NO ONE can Get Into Shape For you!

Hi Ladies!

Alright, so due to threatening inclement weather we missed last week, which I am so annoyed about! BUT, I hope you all still got your workouts in!

Officially tomorrow is our 2^nd class together, do not fall off the train! No matter what is going on in your life, bad, good or ugly, make the decision to stick with this. Even if you’ve flaked before, prove to yourself that you CAN commit, you are doing this for YOU.

The one thing about getting into stellar shape is that NO ONE CAN DO IT FOR YOU!  It is something that requires sweat, effort and sacrifices. No matter where you’re at in your journey to fitness or weight loss I am confident that each and every one of you CAN achieve your goals.

The CHOICE

Everyday you have a choice of how you are going to live your life.  Some days it’s tougher than others to stay on track, to stick to the commitment we made with ourselves, but it is CHOICE NOT CHANCE that determines your fate. So whip your journal back out, and write down want you want to achieve this week and make it happen!

MY GOAL

My goal is to get 5 quality workouts in: 4 days of cardio and 2 days of plyometric and bodyweight strength training. I am also aiming to get 100grams of lean protein per day. Your goals don’t have to be major, baby steps and small goals put you steps further!

Don’t Forget

To check out our ladies blog, keep up to date as the week progresses, keep the comments rolling, let’s support each other and comment on where we are on our own journey: http://thearprogram.blogspot.com/

Looking forward to tomorrow night. So bring your water, your pen and paper and come out for an hour of heart pumping, sweat flying intensity and FUN!

BTW- bring your best attitudes and spirits, I’m keeping track of you all and VERY COOL prizes will be given out on our last day J

Cheers,

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

Deepest Apologies

Ladies!
I'm so bummed about our lost class yesterday, I know how pumped everyone was, especially me! We had all our sponsors and even camera people ready to go! But Mother Nature decided to act up and we just couldn't take the chance of lightning while on the Pier!
BUT not to worry, I will be doing a make-up class at the end, so don't sweat it! I hope you were able to get a solid workout in on your own last night. Special apologies to the 4 girls who showed up, I heard they did their own mini-bootcamp - AMAZING! love love it!

That being said, next week will be double the fun, and I'll throw a little extra intensity and bonus abs section in if you want to go a bit longer.

The energy and enthusiam from everyone has been astounding, some of the emails from you have literally brought tears to my eyes. I know we all have our own reasons for doing this, and you never know what the person next to you is going through, so it's amazing for us all to come together, to make this commitment to be better versions of ourselves!


You GO ladies!

Also, your goal for this week is to try one of the workouts from my site. They are all free, and can be done anywhere with no equipment. They are similar to what we do in bootcamp and they WILL shock your body and make change happen. Remember, it's not about quantity, it's about quality, intensity, effort!


Amanda Russell Workouts



WE ARE STRONG!

xoxox

Amanda

Zico, BodyRock Sport and Health Warrior Oh MY!

Dearest AR Bootycampers!

How was your week? I’m dying to hear from you! For those of you who made it to last week’s DAY ONE, how are you feeling? Were you sore?

Was this Program the catalyst for a larger plan for you? I’ve heard from many of you, and know that everyone is here for their own reasons –I love that we ARE making the choice to HONOR OUR REASON.

Kudos to the Katie’s for posting on our blog (http://thearprogram.blogspot.com ) their goals. I have a feeling many of us share some of the same ones BUT I didn’t hear from you L I think it is very special that we all came together to enlist in this program, now let’s step it up and get active and rally our feelings and our support!

MY GOAL for this program is for you all to develop more than just fitness throughout the 5 weeks, I want to create a supportive network of awesome women, so even if you don’t want to share your own goals or reasons, step up and support those who have divulged their secrets on our blog- it’s all about SUPPORT! http://thearprogram.blogspot.com.

CHECK YOU OUT! AND check out the pictures of all the hot ladies sweating it out at our bootcamp last week: http://thearprogram.blogspot.com

For those who didn’t make it last week, get excited for tomorrow! You may want to bring a towel and DEFINITLEY some water! You will also NEED a pad of paper and a pen J You will see why tomorrow.

HOMEWORK

Whether you started last week or tomorrow is your first day, open up a notebook tonight and come back to that journal. The importance of this element in your fitness journey is beyond describable. Note your workouts, how you felt, when you skipped a day, and your food log if you wish. It’s only 5 weeks and you will never know what worked and what didn’t without mapping the coarse.

EVERY person who has achieved their dream body or fitness level can recall their turning point, when they decided to throw all excuses out the window and MAKE the time to commit, to make this a priority – let’s GET AFTER IT!

DROP IN: It's not too late, if you want to drop in for a class or two, or perhaps entice a fried, drop-in rate is $20.00 - the more the merrier!

Special Announcements!

Gorgeous AR Program/BodyRock Sport Tanks:  Esteemed BodyRock Designer Kelly Dooley has collaborated with me to design gorgeous ‘fashion meets fitness’ tanks for all of you lovely ladies! We will be distributing them tomorrow and Kelly will be taking class wit hall of us!

ZICO WATER: Your thirst will be quenched and your electrolytes and potassium restored tomorrow with support from our sponsor ZICO Premium Coconut Water

PRIZES: I have my eye on all of you, and at the end of the 5 weeks, I am awarding titles/prizes for a few different categories. Ranging from ‘spirit’ to ‘effort’ to ‘support and dedication to sheer Wins (which is why you must keep track of how many relay win races you have.

See you all tomorrow- PIER 46 at 6:15PM sharp!

Cheers,

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandaru

A glimpse of Day One

Looking good Ladies! 

AR Program Bootcamp Day One

The recap coming later, but I just couldn't help doing a quick post, I left this evening floating on endorphins! What a GREAT, strong, and motivated group of women. It was truly a magical hour and I get the sense that many close bonds and arms of support will be developed over the next 5 weeks.
Way to rock it ladies! My full recap to come tomorrow!

While still high on day one, I would love to hear your thoughts, feedback and goals after having completed the first day!

TOMORROW it BEGINS!

 Hi

Lovely Ladies!

So it’s official—we begin the first EVER AR-Style bootycamp tomorrow!! I can’t even wait – judging by the sign-up list we have a really good group of women from all levels and backgrounds. I want you to know that NO MATTER what level you are at, this workout will help you achieve your results. From overweight to elite athlete, I believe that the right workout plan does not vary by type of exercise, it varies by INTENSITY!

btw- the picture above is to give us motivation, this is what we're after, feeling and looking HOT in a bikini, by then end, we will BE this picture :)

As for the program: All exercises will have modifications and the idea is to go at YOUR PACE. I want you to challenge yourself, step outside of your comfort zone and train like you mean it. We aren’t women of New York City because we fear challenge, we embrace it in every aspect of our lives. NOW is the time to apply that to your own bodies, I am confident you CAN achieve the physique of your dreams, I am giving you the program, you just need to make the decision to go for it!

HOMEWORK!!!
So if you haven’t already done so, I’m serious about that journal. Take out a notebook tonight and write some goals you want to achieve through the next 5 weeks. They can range from physical, such as newly sculpted arms and abs, to mental and emotional; proving to yourself that you can commit to this, get through a break-up, deal with work stress, etc. Taking time to schedule this important ‘meeting’ for yourself once a week for the next 5 weeks is one of the most important things you can do for yourself, the time is NOW to take control of your body!
Whatever your goals are, write them down.
Goals not in writing are not goals, they are merely wishes or fantasy’s….

What to Bring!!

Water!!—you will need it!
Towel (optional) – but you will be doing exercises on the turf, so it depends whether or not you mind getting full of green turf ☺
Pad of paper and pen! (you will see why)

You are welcome to bring a friend to ‘drop in’ – it’s $25.00 for drop-ins, but you must let me know by noon on Tuesday!

IMPORTANT- please ‘follow’ this online journal blog, since it is where I will be posting all the weekly emails, notes, tips, recipes etc. I also want to hear from all of you, so post your comments, questions and support, this is how we step up to the program and make it a lifelong experience :)

http://thearprogram.blogspot.com

What if it Rains?

I love the rain days believe it or not, I used to hate them, thinking ‘oh no, its not perfect out, people aren’t going to come, or they won’t have fun’. But over the years and through my own training I’ve come to believe that we actually have the BEST time because we are forced to come together during these rainy times. WE all drag each other up and look at one another with these crazy looks, like we can’t believe we’re out there. In a crazy city like Manhattan, I think these moments are special, they push us to be stronger, to not let excuses stand in our way, we made a choice to sign up, now we must make a choice to come. It’s easy to try to cheat our way out, but aim to take the high road this month, to show up and have the BEST possible hour, rain or shine!
There’s Always The Exception: if it’s a thunder/lightning storm, I will not risk your safety and will send an email about cancelling class.

Alright ladies, that’s it for my pre-game day update! Any questions or concerns feel free to let me know, otherwise see you at Pier 46 @Charles St tomorrow at 615PM~~


My cell # is 917.628.5824 – put this in your phone now, you never know what may cause you to get lost etc.

Cheers,


Amanda Russell

Health & Fitness Professional
Founder of Amanda Russell Workouts, LLC
www.amandarussellworkouts.com

What do you think about Going Make-Up Free in Public?

And I'm not talking about just the gym and the grocery store, how do you feel about having to go to work, to meetings and to dinner totally sans make-up? Well, I was asked the same thing by Beauty Bean's Editor Alexis Wolfer, who started the Make-up free Monday Movement. I was immediately curious and decided to take her up on the challenge. See me without my make-up and read more about the make-up free monday's here: ZICO Covergirl Amanda Russell Goes Make-Up Free

First EVER AR BOOTCAMP - the Countdown

Hi AR-BOOTYcampers!

I hope you’re as pumped as I am to kickstart the 5 week Slim Down and Tone Up for Summer Programwith ME! The countdown is officially ON - we have ONE WEEK until our first class together! WOOHOO

We have just a few spots left, so if you haven't confirmed your spot, please do so (by replying to this email). And if you have any friends that still may be interested, feel free to pass on. Drop ins are welcome, but I challenge you to stick with the full 5 week program if you can!

A few housekeeping details, I just want to make sure everyone knows where to be, what to bring etc. We will be meeting on Pier 46 (the grassy turf at Charles St and the west side highway). Make sure you’re in comfy clothing and sneakers.

What to Bring:

WATER , because you WILL sweat and need to hydrate.

Beach Towel or Yoga Mat (optional), some exercises require laying on the turf, so you may want to put a towel or mat down. I tend not to use one, but you are welcome to bring one!

Pad of paper – this may sound strange, but you’ll soon learn why! Let me know if you forget and I will bring you one!

HomeWorkkkkkkkkkkkkk!!!

Take a moment. What do you want out of this program? Write it down. Improved Speed, Strength, weight loss, boosted confidence, killer workouts.  The first step to reaching a goal is knowing what you want. I know this may seem tedious but I GUARANTEE you will be exponentially more committed, focused and WILL reap greater results if you take the time to think about what you want and write it down. A goal not in writing is not a real goal, it is simply a wish or fantasy….

Don’t Be Tardy for the Party!

Work Happens, so if you’re running late, don’t sweat it too much. Here’s my number 917.628.5824, plug it into your phones now. And if I don’t have your number be sure to write your name at the end so I canplug it in too.

So get your game on and See you Tuesday at 6:15PM, Jne 7th on The Pier 46!

Amanda

PS. Those of  you who have to miss a day or two, have no fear… jump in on the days you ARE here, you will be amazed all the new things you learn! If you miss the first Tuesday please come to me to sign your waiver, yahhoooo!!!!

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com