Fitness Party 101: Recent Episodes
Annalisa
Hi, hello and how are you?! Welcome to fitness party 101- your guide to filling your own cup before pouring into the world. Basically we will be add the wellness back into your fitness by de-complicating, de-mystifying your wellness + fitness life with real, raw and honest conversations.
Monday Mindset is a short episode delivered to you to help you start your week off with strength and courage for the week ahead or just a dose of inspiration to reignite your fire for life.
1% a day leads to the results on the other side but how do you stay motivated when everything seems to pile up and you feel overwhelmed with your teaching schedule, dance classes and/or life balance? This episode has all the details <3
Support the show
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/annalisarenefit/
FITNESS PARTY 101: https://www.instagram.com/fitnessparty101
More things:
https://linktr.ee/zjannalisafitspo
In this episode we dive into some of my favorite aspects of resetting and what tools you can use to make your own magic happen for you and those around you too!
Add a whoop to your resetting routine:
https://join.whoop.com/5D12AE15
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/annalisarenefit/
FITNESS PARTY 101: https://www.instagram.com/fitnessparty101
More things:
https://linktr.ee/zjannalisafitspo
This episode is all about building habit strategies that actually stay with you long term. We need to start bridging the gap to make our dreams become a reality!
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/annalisarenefit/
FITNESS PARTY 101: https://www.instagram.com/fitnessparty101
More things:
https://linktr.ee/zjannalisafitspo
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/annalisarenefit/
FITNESS PARTY 101: https://www.instagram.com/fitnessparty101/
More things:
https://linktr.ee/zjannalisafitspo
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/annalisarenefit/
FITNESS PARTY 101: https://www.instagram.com/fitnessparty101
More things:
https://linktr.ee/zjannalisafitspo
Welcome to growth season! In this 6 week series we are talking all things growth; mindset, movement, momentum to get us into the next 6 week series!
Support the showLET'S CONNECT
INSTAGRAM: https://www.instagram.com/annalisarenefit/
FITNESS PARTY 101: https://www.instagram.com/fitnessparty101
More things:
https://linktr.ee/zjannalisafitspo
Monday Mindset is a short episode delivered to you to help you start your week off with strength and courage for the week ahead or just a dose of inspiration to reignite your fire for life.
Why should you focus on the obstacle NOT the goal?
Today I am bringing you some advice I've been leaning into in order for me to stay present and intentional with my life during quarantine and fitness journey in general!
Action Step: Take a moment to step back and check in with your present moment! What do YOU really want because the world tells you!
Let's connect on social @annalisarenefit and tell me and/or let me know what you found most helpful in this episode!
**Friday episodes are coming to you with more information and ways to help you become masterful as an instructor in your journey. I will be giving you my own tips along with inviting special guests on these episodes to share their insights from hands-on experience in the field of a fitness profession and career.
In this episode, I am talking all about your class script as an instructor and how having it will help you relieve stress and teach your class with ease. I break down each step of my personal process and how to dig deep into the script to create an experience.**Let's connect on social @zjannalisarene and tell me and/or let me know what you will be adding to your class script or something that you learned from this episode!
Monday Mindset is a short episode delivered to you to help you start your week off with strength and courage for the week ahead or just a dose of inspiration to reignite your fire for life.
So there's a crazy event planned and you have NO recovery time after....
Today I am bringing you some advice I've been leaning into in order to stay healthy, strong and active without injury as a fitness professional. This weekend I had a 3-hour jam session which meant I practiced for hours on end to get ready for the big event. The bottom line, you NEED recovery or you'll be out of the game sooner than later!
How do you recover after a big day or even class? Let's connect on social @zjannalisa and tell me and/or let me know what you found most helpful in this episode!
Monday Mindset is a short episode delivered to you to help you start your week off with strength and courage for the week ahead or just a dose of inspiration to reignite your fire for life.
Today I am hopping onto the podcast for Monday Mindset and giving you an alternative outlook on class numbers and business. In the midst of it all, we must remember that every single person that enters our "room" via in-person or the virtual experience we are currently living in, is a heartbeat to this world.
My question for you is: How are you adding value to their lives and how will you exchange your energy to make the world a better place for everyone?
Connect with me on Instagram & Facebook at Cultivating Minds Podcast
Annalisa: @zjannalisafitspo
How are you re-scripting your quarantine?
The show is back after a short hiatus to hone our skills as fitness professionals with some incredible opportunities we received! I wanted to jump back on with a quick episode to chat with you all about some of the ways I have been re-scripting my life.
Here are a few highlights from the show:
“Re-choose your life every day.”
“Your planning success script”
“How to plan a teaching schedule that is going to bring out your particular type of magic.”
“Finding joy in the midst of chaos and how it can help you on the other side.”
Action Steps:
1. Choose something to add to your planning success script
2. Pencil in some time to grow, learn, and create a pre-class ritual!
3. Start recognizing what brings you joy and lean into more of that in your life.
Connect with me on Instagram & Facebook at Cultivating Minds Podcast or come hang out with my everyday life IG @zjannalisa
In this episode we are together for the first time since we started the podcast! We are discussing “do looks really matter” as a fitness professional. It’s controversial, it’s raw and it’s something we want you to debunk in your mind. We want you to remember-- Healthy looks different on every single person!
< Content starts at 1:57 >
In this episode we chat about:
- The transition from teaching dance fitness to pilates, boot camp, cycle etc.
- How learning to feel good within rather than chasing outsider’s opinions
- What taught me “lifestyle” vs “fad diets”
- Loving the way you move through life and working out for life
- Using your cueing in your class to uplift students and focus on body image
- The new before & after picture
- Empowering your students before they leave your class
Action Steps
- Unfollow people who do not make you feel good
- Catch yourself when you are body shaming and SHUT IT DOWN by replacing it with something positive
- Challenge yourself to give positive body cues in class
Find us on Instagram & Facebook at Cultivating Minds Podcast
Annalisa: @zjannalisafitspo
Maria: @theinnerrythmn
In this episode we are talking about how to get through teaching your first fitness class.
< Content starts at 11:30 >
In this episode:
- Create a pre-class playlist
- Have a class introduction
- Handling mistakes
- Practice cueing outloud
- Arrive early and make sure that your systems are working
- Keep things light and smile
- Embrace feedback- learn from it
- Take time to discover yourself
Find us:
Instagram:
@cultivatingmindspodcast
@theinnerrhythm
@zjannalisafitspo
In this episode we are talking about how we prevent overuse injuries as fitness professionals.
< Content starts at 2:15 >
In this episode:
- Importance of training in all planes of motion
- Neural training for injury prevention
- Why sleep is important
- The importance of balance training
- Why standard advice to “eat less and move more” is false
- How stress plays a role in injury prevention
- The importance of the sun
- Focusing on the kinetic chain and how the body is connected
Action Steps:
- Foam roll - IntelliRole: https://intelliroll.com (use code: #STRENGTHOFADANCER at checkout)
- Check in with your body before and after meals and figure out what your body is asking for
Find us on Instagram:@cultivatingmindspodcast
@theinnerrhythm
@zjannalisafitspo
Find us on Facebook:https://www.facebook.com/cultivatingmindspodcast
Today we are sharing both of our journeys to becoming Master Trainer & Zumba Jammer.
Annalisa started her journey in 2011 in Chico, California. When she moved from Chico to Sacramento, she took her first Jam session! This experience lighted her passion to lift others up and remind them that they can achieve the unthinkable.
Maria started her journey in college at the University of California Santa Barbara teaching step aerobics. She started following Cassey on YouTube because she loved her energy! After hearing that POP Pilates was going to become a live group fitness class, she knew she wanted to become an instructor and inspire the world with “good vibes only!”
In this episode we talk about:
- The importance of staying focused in your journey
- Ignoring the negative environment determined to hold you back
- Can’t is NOT a word in our vocabulary
- The struggles of discovering “YOU”
- How educating yourself will change the game
- Always being a student to challenge yourself
- Advice for instructors wanting to take the next step in their career
- How “no” isn’t the end of your journey
Action step & tips for success:
- Education
- Record yourself
- Visualization
- Stay positive
Things we talked about:
https://quiz.gretchenrubin.com
https://www.zumba.com
https://www.poppilateslife.com
Today we are speaking with Ramon Blankenship about his journey as a fitness professional. Ramon’s constant questioning of “why” towards life at a very young age led him to pursue a career in fitness. Fighting in the ring taught him to push himself past his own limits. After injuring himself, he found Kelly Starrett Mobility WOD and learned to own his injuries. This spurred him to start his journey into personal training.
Ramon is a personal trainer, nutrition coach, and metabolic assessment specialist.
During our interview with Ramon, you will hear:
- His training approach
- Things to look for in mobility
- How he incorporates the “why” within his training
- His nutrition philosophy
“When the teacher is ready, the student will appear” ~Buddha
Ramon’s tips for success:
- Be more authentically you
- Take a look at your positions throughout the day and remedy every position with its counter movement
- Try box breathing
- Track your sleep cycle
Find Ramon Here:
- https://www.instagram.com/ramonblankenship/?hl=en
- https://games.crossfit.com/athlete/132639
- https://www.linkedin.com/in/labnasium
Things we talked about:
- https://www.mobilitywod.com
- https://www.functionalmovement.com
- https://www.sleepcycle.com
Maria is sharing the importance of all 3 macronutrients: proteins, fats, and carbohydrates.
In her nutrition practice, Maria helps clients living with mental health issues with specific dietary, lifestyle changes, and targeted supplementation. Visit www.innerrhythm.com for more information.
In this episode you will learn:
- Why we need all 3 macronutrients
- How to figure out the best macronutrient ratio for your body
- Examples of nutrient dense foods to add to your plate
Action Step:Play with your ratio of carbs:fats:protein to find the best ratio for your body.
Connect w/ us: on Instagram@cultivatingmindspodcast
@zjannalisafitspo
@theinnerrhythm
Today, we are talking about how to optimize your mental health naturally.
In her nutrition practice, Maria helps clients living with mental health issues with very specific dietary, lifestyles changes, and targeted supplementation. Visit www.innerrhythm.com for more information.
2 things you can do nutritionally to support optimal mental health:
- Add anti-oxidant rich foods
- Nature to nourish the microbiome
Annalisa helps clients, students & instructors with mental health issues on learning how to “love” the workout they are doing, their everyday lifestyle and movement that will bring clarity to their mind and life. Visit https://www.trainerize.me/profile/transformwithannalisa/Annalisa.Brown for more information.
3 things that will help benefit your mental health in your fitness routine:
- LOVE you workouts!
- Establish a daily routine
- Move well, move often
Links:
MegaBurn:
https://www.megaburnfitness.com
Organic Purity Coffee:
https://puritycoffee.com/ref/579/
Action Steps:
- Focus on removing gluten for 3 days and see if you notice a difference in your mental health, brain fog, or sleep.
- Add in one morning habit that will change the day in a positive way
In this episode, we are sharing ways we prepare for an all-day fitness training!
Action Steps - The next time you are at an instructor training...
Hydrate: add BCAAs and electrolytes to your water
BCAAs
Myofascial release balls!
Tune Up Fitness Therapy Balls
IntelliRole (use code: #STRENGTHOFADANCER at checkout)
If you haven't been to a fitness training in a while, go sign-up for one!
Work One on One With Us:
Nutritional Therapy with Maria online or in Beaverton, OR:
www.innerrhythm.com
Online Personal Training with Annalisa: https://www.trainerize.me/profile/transformwithannalisa/Annalisa.Brown
Annalisa and Maria share what is in their gym bags when they head out to teach a class!
Work With Us:
Online Nutritional Therapy with Maria: www.innerrhythm.com
Online Personal Training with Annalisa: https://www.trainerize.me/profile/transformwithannalisa/Annalisa.Brown
Gym Bag Highlights:Belkin Dongle for iphoneTune Up Fitness therapy BallsOrganic Body Cleansing WipesManuka Honey LozengesFitness Instructor Mic CoversBlack Mic BeltFun Colors Mic BeltsCoconut Mint ChapstickFitness BandsBusiness CardsBCAAsNatural Deodorant SpraySafer Skincare that Maria Uses Action Step:
See what is inside your instructor bag, and make you have all the essentials! Let us know on Instagram (@cultivating.minds) what we need to add to our bags!
Today, we are talking about recovery for the fitness professional!
In this episode:
5 Ways to Nutritionally Recover after teaching:
- Eat watermelon!
- Consume sufficient carbohydrates to support metabolism, restore muscle glycogen, and recover from exercise
- Add collagen
- Add magnesium
- Natural Calm (magnesium citrate)
- Add more fruits and vegetables to your meals and snacks
4 Ways to Functionally Recover after teaching:
- Add BCAAS (Branched Chain Amino Acids)
- Increase sleep and rest
- Add myofascial release
- IntelliRole: https://intelliroll.com (use code: #STRENGTHOFADANCER at checkout)
- Add pre and post movements to your workout
Action Steps:
Pick 1 item to focus on nutritionally and functionally and add it to your daily routine. Once you have the hang of 2 habits, try adding 2 more!
...
Leave us a review and let us know what you love about this episode!
In this episode we are talking about our experiences with fitness instructor burnout, how we overcame our burnout, and what we do to combat future burnout. It is important to take care of yourself everyday and "fill your cup!"
Meet your hosts Annalisa and Maria! Annalisa is a personal trainer specializing in functional movement, Zumba Jammer (choreographer), fitness model, and group fitness instructor. Maria is a Nutritional Therapy Practitioner, Pop Pilates Master Trainer, and group fitness instructor. Both Annalisa and Maria have had over a decade of experience in the fitness industry.
The Cultivating Minds Podcast is a place for fitness professionals to learn, grow, and inspire each other. Every Monday we will be bringing you instructor mastery, holistic inspiration, and functional mobility tips to level up your teaching game and life!
What you can expect:
- Topics related to fitness professionals
- Our personal group fitness instructor experiences
- Interviewing amazing and inspiring fitness professionals
- Helpful tips to grow your class, help your students, and become successful in your fitness field
- Quick episodes you can listen to on your way to and from class
- Longer episodes with knowledge bombs and/or interviews