Aimee Farley - Fitness Community
Welcome to my Health and Fitness Community page!
Stay up to date with group fitness class offerings, virtual coaching packages and information, and tips for finding more joy in movement!
๐ฝ๐๐ ๐๐๐๐๐. ๐ฝ๐๐ ๐๐๐๐๐.
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With the beginning of a fresh month, now is a great time to take a few moments to think about what has been and hasnโt been serving you well when it comes to your health and wellness.
Instead of asking yourself what you need to ELIMINATE from your habits or routine, try ADDING something new! Is there something you have been wanting to try or do for months, or even years now???
Iโve been wanting to get back into my consistent workout routine after a 2+ month hiatus, so Iโm trying something totally different and new. Iโm also committing to diving head first into a kitchen renovation project because I need a creative outlet after this crazy summer of relocating from Massachusetts to Tennessee! Some of my challengers are committing to starting a new book, putting together a puzzle, practicing mindfulness, going on morning walks, and trying the new cardio dance program with me. Iโm looking forward to seeing how these activities boost our wellness over the next few months.
If you could start a new activity or hobby today, what would it be???
Free on-demand workouts and some fresh recipe ideas...sign me up!
Hereโs a fun 30-day challenge to get you moving and grooving before summer starts!
01/05/2021
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One of the many reasons why I love doing and teaching POUND! Have you tried a POUND class yet? If so, what did you like about it?
Allow us to re-introduce ourselves ๐ค๐
To kick off Mental Health Awareness Month we want to highlight this important topic, because really, itโs what POUND is all about. If youโve been with us from the beginning, youโve heard us say โMinds Over Bodiesโ time and time again. And we mean it. POUND was born out of a desire to yes, keep people active through rhythm and music, but also to create an outlet. One where people could be themselves. Where they could let the day, the week, the month... just go. We wanted POUND to be a place where everyone felt safe to come, yell, be challenged AND lifted up-- no matter what they were going through. Because your mental health matters. Because YOU matter. ๐
๐ผ๐ข ๐๐๐ ๐๐๐๐ก๐๐๐ ๐๐๐โ๐ ๐๐๐.
๐๐ป ๐๐ป ๐๐ป
Do your hip flexors feel extra tight or weak from long days sitting at a desk or computer?
You are not alone!
Our hip flexors are essential for lower body movement. Walking, running, climbing stairs, bending, biking, and shaking those hips! However, sitting for long periods of time means these muscles remain flexed and in the shortened position. They arenโt engaged, and it can be a bit of a challenge to get these muscles activated properly when it comes time to exercise. Tight and weak hip flexors can lead to other challenges too like poor posture, lower back pain, a limited range of motion, and hip pain.
Good news is, there are simple exercises we can do to keep these muscles strong! Show your hip flexors some TLC with a classic bridge exercise, add some extra resistance with a loop for clamshells, or challenge these muscles further with single leg bridge lifts. Form is key here, so focus on tilting your pelvis toward you, with your feet hip-width apart. Rest your arms at your sides, fingers barely reaching your ankles. Put your weight into your heels as you lift into bridge pose. Wiggle your toes for a little reminder. Give those glutes a nice squeeze and hold at the top.
If you take my POUND classes, these exercises are great to practice in between classes! Give these moves a try and let me know how you feel during those Kit and T&A tracks ๐.
๐๐๐๐๐๐๐ ๐ข๐๐๐ ๐๐๐๐๐ ๐๐๐๐๐๐๐๐!โฃ
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โก๏ธ๐ถโก๏ธ๐ถโก๏ธโฃ
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Are you registered for Saturday morning POUND? โฃ
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Check out the details:โฃ
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๐ฅ45-minute total body cardio jam sessionโฃ
๐ฅSaturday morningsโฃ
๐ฅ10 AM (EST) / 9AM (CST)โฃ
๐ฅFrom the comfort of your home on Zoomโฃ
๐ฅRipstix optional (grab some spatulas or clap along!)โฃ
๐ฅ$5 for a drop-in class! โฃ
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Letโs take up space and make some noise together! Send me a message for more info or to register for class!
20/02/2021
Thereโs still time to sign up for Saturday morning POUND! Weโll turn up the ๐ถ and turn up the ๐ฅ.
Here are the details:
10 AM (EST) // 9 AM (CST)
$5 /drop in Zoom class
No equipment necessary, but feel free to grab a set of spatulas or your kidโs toy drumsticks. Clapping along is totally fine too!
Drop a comment for the link!
Donโt forget to register for class tomorrow! If youโve never tried POUND before, I promise youโre in for a real treat! It may even be love at first strike!
โก๏ธ๐ถ๐ค๐ผ
11/02/2021
Saturday morning POUND is back! Are you ready to rock??? Check out the details:
๐ฅ45-minute total body cardio jam session
๐ฅSaturday mornings Feb. 13 - Mar. 6
๐ฅ10 AM (EST) / 9AM (CST)
๐ฅFrom the comfort of your home on Zoom
๐ฅRipstix optional (grab some spatulas or clap along!)
Special pricing of $15 for the 4-week session, or $5 for a drop-in class!
Bring your inner rockstar, some water, and meet me on the mat! Message me to register! Letโs make some noise together ๐ถ
08/02/2021
Here is my upcoming virtual POUND class schedule! Let me know if you need more details for signing up.
If you are interested in Saturday morning classes, drop a note in the comments with what times work best for you!
๐ท๐๐ ๐๐ ๐๐๐๐๐๐ ๐ ๐๐๐๐๐๐๐๐๐๐ ๐๐ก๐๐๐๐๐๐ ๐๐๐๐๐:
๐ง๐ปโโ๏ธ๐๐พโโ๏ธ๐คธ๐ฟโโ๏ธ๐๐ฟโโ๏ธ๐ง๐ผโโ๏ธ๐ด๐ฝโโ๏ธ
Step 1: Make a list of all of the benefits of exercise that have NOTHING to do with aesthetics.
Here are a few mental and physical health benefits of consistent exercise habits to get your list started:
โค๏ธdecreases risk of heart disease and stroke
๐ง improves brain function
๐ helps to slow bone loss
โ๏ธ provides an instant energy boost
๐ซ improves lung capacity
๐ helps you feel happier
๐ฆ reduces risk of chronic disease
๐ฆต๐ผimproves balance and coordination
๐lowers risk of falling
๐ฃhelps reduce chronic pain
๐boosts s*x drive
๐คธ๐ฟโโ๏ธincreases range of motion
๐ช๐ฝ strengthens muscles, which helps to protect your bones and joints
Yes, exercise burns calories and may help with achieving weight loss goals. But thatโs just the surface.
If you want to create a consistent exercise habit that is sustainable, focus your energy on whatโs happening beneath the surface. Set exercise goals that support your physical and mental health. Make that your focus rather than aesthetics. A strong body is a beautiful body. And strong looks and feels different on everyone.
I have been helping busy women and mamas find joy in movement for over two years. I have helped amazing grandmas create habits of exercising 5-6 times per week. I have helped mamas with young kids to carve out enough time to fit a 20-minute workout in their busy day. I have helped women commit to 100 workouts, to lift heavier, to challenge themselves, and I have celebrated their accomplishments with them every step of the way. If you want to learn how to CARE for your body again, I would be honored to coach you through your health and fitness journey too.
What habit would you love to create, build and sustain right now?
๐๐๐๐ ๐๐๐ข.โฃ
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As I sit in bed drinking my warm cup of coffee while the kids watch cartoons, Iโm thinking about the weekend and all the things I can try to accomplish in these next two days. Before I get too far in this thinking, though, I also need to remind myself that the weekend isnโt always about fitting in as many tasks as possible before Sunday evening. The weekend is also for rest. โฃ
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We live in a busy world that glorifies busyness. We forget the importance of slowing down and resting. We are chasing the clock and chasing to-do lists. Even in this pandemic it can feel at times that our schedules are just as busy if not busier than before. But just like our bodies need to take rest days from workouts so our muscles can recover and repair, we also need to give our minds a rest for the very same reason. โฃ
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Rest doesnโt necessarily mean sleep. Rest can be meditation, prayer, or a walk in the forest alone. Rest can be snuggling with a book and a blanket for the evening with a cup of tea. Rest can be putting on some music and coloring, painting, drawing, doodling. Rest can be journaling or writing a poem. Rest can be going for a drive at night and stopping somewhere to look at the stars. โฃ
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This weekend, I challenge you to set some time aside for intentional rest. You worked hard, pushing through workouts or chasing children. You cooked. You cleaned. You accomplished tasks at work. You took care of other humans. You wore countless hats and are probably already planning some things you can cross off the list this weekend. So take a moment to breathe. To allow your mind, body, and soul to recover and repair.โฃ
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How are you planning to rest this weekend?
26/12/2020
Hey friends!
I would love to expand my virtual group fitness or on demand fitness class offerings this winter. So, I want to hear from you! What kind of classes would you be interested in doing on ZOOM together or have sent to your email to press play on? What days or time of day works best? How much time do you want to commit to a workout?
08/12/2020
Two options to make some noise and get low in those squats with me this week! Sign up for my POUND classes at The Gym: https://thegymmh.com/program/group-fitness/
12 days of Pound starts now!
Try out this total body interval, and then join me for a 45-minute class at the The Gym - Boltzโs Family Martial Arts and Key Fitness tonight at 5:30 CST or tomorrow morning at 9:30 CST!
Shoot me a message if you need help getting signed up! If youโve never taken a class at The Gym you have the awesome opportunity to sign up for a FREE two-week pass! There are so many great live virtual classes to choose from!
27/11/2020
Hey friends! Looking for ways to stay active this winter? Need to add some variety to your workout routine? Want some daily health and fitness tips to keep you accountable to your goals?
Beachbody challenge packs are on sale now through the end of the month! Send me a message for more details on how to customize a package that suits your goals, and how your investment in your own health and fitness also supports my small business as a coach and group fitness instructor!
Home exercises using sliders and loops. A great low-cost option if you donโt want to invest in weights at the moment.
29/09/2020
Stay tuned for more details about my end of year health and fitness challenge group theme!
Hereโs a little sneak โpeak.โ Pun intended ๐
๐ ๐ ๐
14/08/2020
โจAugust Announcementsโจ
1) I will be taking a little break from offering my FREE Saturday Morning POUND class. With a couple weeks of summer left before school starts, I want to make sure I soak up some extra summer fun with the family and get all our ducks in a row for homeschooling.
2) I am opening up my Health and Fitness Accountability Group to FIVE new women this month! I will curate a package that suits your interests, needs, budget, and commitment level. Schedule a FREE consultation with me! Be ready to chat about your goals, your schedule, and your past experiences with exercise and/or nutrition. (Don't worry, I don't bite! This will be a fun chat!)
3) You can still rock with me every Wednesday morning! Catch my virtual POUND class at The GYM, or try some other fun class offerings by some amazing and talented instructors! Here's your link to enjoy a FREE two-week trial:
https://clients.mindbodyonline.com/ASP/main_shop.asp?stype=43&pMode=4&reSchedule=&origId=&recType=&recNum=
08/08/2020
Come rock out your workout from the comfort of your home! Grab some wooden spoons, spatulas, or clap along as we jam to some tunes and enjoy a total body workout together. No experience necessary, just come to have some fun.
Don't forget your water, and feel free to invite a friend.
11AM EASTERN TIME // 10AM CENTRAL TIME
Join the Zoom about 5 minutes before class starts.
DROP A โก๏ธโก๏ธโก๏ธ if you want the link to join!
01/08/2020
Drop a ๐ฅ if you want the link to join! Give yourself 45 minutes to let loose, move, and have some fun!
28/07/2020
๐ป๐๐๐๐๐๐ ๐๐ ๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐๐๐๐๐ ๐ท๐ป???
๐ โ๐ผ โ ๏ธ STOP RIGHT THERE โ ๏ธ โ๐ผ ๐
I see and hear from so many people that they are stressed and upset about the weight they have gained since the pandemic started. They are disappointed that they have reverted back to some old habits that they worked hard to break. They are frustrated for โslippingโ or โfailingโ to stick with their exercise routines or *cringe* diets. I get it, I have my days when I am frustrated by some of my choices. But can we all take a moment to remind ourselves that we are in the midst of a freaking pandemic?
The last thing we need weighing us down right now (or ever) is weight gain.
Of course some of us are reverting back to old habits or picking up some new habits we didnโt intend to pick up. Those of us who already struggle with anxiety may be experiencing heightened symptoms, which in turn affects anything and everything from our sleep to our eating patterns. Others who have never struggled with anxiety may be for the first time in their lives. Thatโs a scary place to find yourself in. Of course our routines are off. Nearly everything came to a sudden halt, and now we are left to navigate continuous changes at work, school, home, church, and in other areas of our lives.
Instead of searching for quick ways to LOSE the โQuarantine 15,โ I encourage you to commit to trusting yourself, using your resources, and seeking support to help you REGAIN your balance. Sure, there is so much out of our control. Our โnormalโ routines may not be going back to normal anytime soon. But focusing on losing and controlling our weight isnโt going to alleviate any of our worries or anxieties. At least, thatโs my opinion as a health coach and as someone who struggles with anxiety, as well as someone who cares about you. If you want to make some changes in your current habits, make sure those changes are coming from a place of love. And if you want some support in REGAINING your balance, I am here for you! I am in the process of regaining my balance too!
P.S. My lovely mask is from Mabel's Mentionables !
26/07/2020
You ready for a RESET or to switch things up a bit in your workout and nutrition routine???
For the past three months I made my way through my second round of a 100-workout plan. I finished workout 100 on Friday and I am feeling so excited to switch things up, confuse the muscles, and take on a new challenge.
So what's next? Here's a little preview of what several of my health and fitness group challengers and I will be doing together! We are all taking it at our own pace, we will all choose to modify or intensify when we need it, and we will all press play at different times of the day. It's so important to understand how to make the workout fit YOU and your own schedule and needs! But even though we will all work through this program in our own way, we are making the commitment to start what we finish and to encourage each other every step of the way!
Thinking about doing this with us and having some accountability to keep you going??? Send me a message and I will share a free sample workout with you so you can test the waters! I'm happy to chat to answer any questions you have :)
I have three spots to open in my challenge group, and I would love to do this with some more friends! What do you say? Ready for some muscle gains???
#mbf Muscle Burns Fat: Official Preview Join Super Trainer Megan Davies as she helps you get leaner, stronger, and healthier in 3 weeks, as you ignite your metabolism to incinerate fat. Blast through โขโฆ
25/07/2020
Saturday Morning POUND is back!!!
Join me for a 45-minute, cardio-drumming, total body workout!
10 AM Central Time // 11 AM Eastern Time
Let me know if you want the link to join!
17/07/2020
Saturday Morning POUND is back!!!
Join me for a 45-minute, cardio-drumming, total body workout!
10 AM Central Time // 11 AM Eastern Time
Let me know if you want the link to join!
What is POUND??? Oh you are in for a treat!!!
https://www.youtube.com/watch?v=NWNyFLYP26c&fbclid=IwAR0E_t8zH7XmLSi1eWURslA_tEtndqM9R8uXYZ1ZCqnZ_5eD7EnEuXAdDO0
It's More Than A Workout...๐ค POUND was built on the recognition that people who are given the permission to be their most authentic selves are happier, more confident, and consequently, ...
10/07/2020
Hey friends! I am taking the weekend off of teaching to take some time to rest.
But, that doesn't mean you get off easy this week! I have a FREE sample workout to share with you from the next workout program I am committing to with my challenge group!
Let me know what you think if you give it a try this weekend! And let me know if you want to join this next challenge. We're gonna have so much fun together ๐ฅ๐ฅ๐ฅ .
#mbf FREE Sample Workout This sample workout feautures strength and cardio exercises that will give you a taste of the program. Get ready to BUILD MUSCLE and BURN FAT.
03/07/2020
SATURDAY MORNING POUND IS ON!!!!!
Join me for 45 minutes of fun during this drumming-inspired, cardio jam session!
I have some new tracks and give you the permission to rock!
10 AM Central Time // 11 AM Eastern Time
Leave a comment if you want the link to join!!!
Hey busy mama friends! Today is the last day to take advantage of the SUMMER STRONG challenge pack sale!
Save $20 on your total solution bundle (12 months of workouts + daily support from me + accountability + nutrition guides and tools).
Whether you want something you can do at home to supplement your outdoor or gym workouts, or you want some tools and guidance on how to eat more wholesome foods, or want some accountability in building some healthier habits overall with nutrition and exercise, I am able to customize a challenge pack that is just right for you!
Let's chat about your health and fitness goals right now! I love helping my busy mama friends find solutions that fit their schedules and needs!
26/06/2020
SATURDAY MORNING POUND IS ON!!!!!
Join me for 45 minutes of fun during this drumming-inspired, cardio jam session!
10 AM Central Time // 11 AM Eastern Time
Leave a comment if you want the link to join!!!
23/06/2020
The newest, limited edition flavor of Shakeologyยฎ is now available! I am so excited to try Salted Caramel!
As a fitness instructor, health coach, and busy mama of three, I can honestly tell you that Shakeology has been a lifesaver and staple in my household! Sure it helps to curb cravings for those who are in the process of making some nutrition changes to lose weight, but this "shake" is also packed with:
โญ๏ธProbiotics and Prebiotics
โญ๏ธDigestive Enzymes
โญ๏ธPlant-Based Protein
โญ๏ธAdaptogens like Maca and Chaga
โญ๏ธSuper-Greens and Phytonutrients like Moringa, Spinach, Kale, Matcha and Chlorella
โญ๏ธSuper-Fruits and Antioxidants like Pomegranate, Green Tea, Acerola Cherry, Bilberry, and Goji Berry
โญ๏ธVitamins A,C,D, E, K2, B6, B12
โญ๏ธMinerals like Calcium, Iron, Magnesium
What are the benefits of drinking Shakeology?
โญ๏ธSupports Healthy Digestion (Regularity!!!!)
โญ๏ธQuick and easy nutritious meal or snack
โญ๏ธSupports healthy energy
โญ๏ธSupports healthy cholesterol and blood sugar levels
โญ๏ธVegan and Whey protein options to suit your dietary needs
โญ๏ธNo artificial sweeteners, flavors, colors, or preservatives
โญ๏ธWhole-food based formula for optimal nutrition
In addition to Salted Caramel, Shakeology comes in a variety of flavors including chocolate, vanilla, cafe latte, and tropical strawberry.
If you are looking to make some changes in your nutrition but don't know where to start, or if you are looking to elevate your current nutrition, Shakeology is a great product and is delivered right to your doorstep!
*Disclosure: As a Beachbody Coach, I do make commission on your Shakeology purchase (which is super cool because your purchase supports my small business as a health and fitness coach and supports your health and wellness)!
If you are curious and want to learn more about Shakeology, let me know! Shakeology has been a part of my daily nutrition for nearly two years now, so I have experienced some great benefits I would be happy to share with you.
20/06/2020
Who's joining me for Saturday Morning POUND???
10 AM Central Time // 11 AM Eastern Time
Drop a ๐ฅ๐ฅ๐ฅ in the comments if you want the link to join!!!
15/06/2020
Be still.
Listen.
Breathe.
Reset.
We have a new week coming up. What is it that you want to accomplish this week? What does your body need to feel good? What does your mind need to feel at ease? What does your soul need to feel full? Be still. Listen. Breathe. Reset.
Share in the comments what you want to focus on during this last full week of spring! What are you looking forward to accomplishing this summer???
14/06/2020
So excited to reveal my Summer 2020 Health and Fitness Challenge Theme:
Strong in Body, Mind and Spirit.
More details coming this week! But for now, start thinking about what strengths you want to build on this summer. Iโd love to hear all about your goals!
12/06/2020
Who's joining me for Saturday Morning POUND???
10 AM Central Time // 11 AM Eastern Time
Drop a ๐ฅ๐ฅ๐ฅ in the comments if you want the link to join!!!
I've got five new tracks to rock with you!
09/06/2020
Do you look forward to doing your workout to help relieve stress and heavy emotions? I know I do!
And today my afternoon workout was even better because my pre-workout finally arrived in the mail! Mixed Berry Energize, loud tunes, Ripstix in hand โtime to practice some new tracks for class on Saturday!
22/05/2020
Who's joining me for Saturday Morning POUND???
10 AM Central Time // 11 AM Eastern Time
Drop a ๐ฅ๐ฅ๐ฅ in the comments if you want the link to join!!!
Here's a little 5-minute toning POUND session to get you warmed up for tomorrow morning!
https://www.youtube.com/watch?v=eos0zAsRxeY
5-Minute POUNDยฎ Quickie: Toning | The Rockout Workout | POUND Rockout. Workout. Grab your Ripstixยฎ and show appreciation to your body by completing our toning workout! This workout may just be 5 minutes, but it'll leave you feeling sweat...
15/05/2020
Who's joining me for Saturday Morning POUND???
10 AM Central Time // 11 AM Eastern Time
Drop a ๐ฅ๐ฅ๐ฅ in the comments if you want the link to join!!!
Here's a little 6-minute lower body POUND session to get you warmed up for tomorrow morning!
5-Minute POUNDยฎ Quickie: Lower Body | The Rockout Workout | POUND Rockout. Workout. Grab your Ripstixยฎ and show appreciation to your body by completing this lower-body workout! Glutes, quads and hamstrings bewareโthis workout may be just 5 m...
08/05/2020
I hear we may have some colder temps headed our way? How about we stay warm with some hot new POUND tracks tomorrow morning?!?!?!
โก๏ธโก๏ธโก๏ธPOUND class is on SATURDAY, May 9thโก๏ธโก๏ธโก๏ธ
10 AM Central Time // 11 AM Eastern Time
Grab some wooden spoons, spatulas, chopsticks, or clap along! Let's let loose and have some fun rocking out our workout together!
Leave a message in the comments and I will send you the link to join! Remember, this class is FREE! My gift to you this Mother's Day Weekend!
Tips for getting the most out of that T&A track in POUND. Remember, T&A stands for thighs and assets! Work that b***y!
Videos (show all)
