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The Best Workout Playlist

So people have been asking me for my workout playlist and I’m not gonna lie, I feel pretty cool about that 😉 Don’t worry I won’t let it get to my head, ha!

So here are some of my all time favorite pump up jams! (Drummer roll…)

  1. Flower- Moby
  2. Smells Like Teen Spirit- Nirvana
  3. Paint it Black- The Rolling Stones
  4. The Sun- Parov Stelar, Graham Candy
  5. Ready for the Weekend- Calvin Harris
  6. My body- Young Giant
  7. The Fire- The Roots
  8. Cinderella Man- Eminem
  9. Feel Invincible- Skillet
  10. Ooh Ahh (my life be like)- Grits, TobyMac
  11. So, Fast, So Maybe- K.Flay
  12. Cold Cold Cold- Cage the Elephant
  13. Pray to God- Calvin Harris
  14. Hail Mary- 2pac
  15. I need a Doctor- Eminem
  16. Hero- Skillet
  17. Bangarang- Skrillex
  18. Rap God- Eminem
  19. The Drop- Bro Safari
  20. Freedom- Pharrell Williams
  21. Hype- Dizzee Rascal, Calvin Harris
  22. Waiting All Night- Rudimental, Ella Eyre
  23. Lose Yourself- Eminem
  24. Heads Will Roll- Yeah Yeah Yeahs
  25. Monster- Skillet
  26. Ladi Dadi- Steve Aoki
  27. Till I Collapse- Eminem
  28. Dynamite- Nause, Pretty Sister
  29. Fire in Your Shoes- Kaskade
  30. Kings Never Die- Eminem

Enjoy! This list is like gold (years in the making) Share some of your favorites in the comments. And don’t be a jerk, share this list with your friends 😉 #friendslifteachotherup #motivation

 

October 2016 Athlete of the Month

“And though she be but little she is fierce”

alli-box-jumpAre you familiar with this quote? This is our Alli! She ALWAYS has a great big smile across her face with every rep, every round, and EVERY WORKOUT! She might joke that her arms feel like they are going to fall off, but she NEVER complains! I always tell everyone that “Whatever you put into your workout is exactly what you will get out of it”...and Alli pushes herself EVERY TIME!

When Alli was a “newbie” at RaceStart I can honestly say she was afraid to step out of her shell. Now I see her pushing herself to new levels every day- This way of thinking is now automatic and she’s beginning to see what she’s truly capable of.
It’s so important to remember to smile and just have fun, and that’s something that Alli brings out in all of us! She is so fun to be around, and really challenges you to push yourself harder in class. She might not admit that she’s competitive, but I beg to differ. Alli has been attending our 5:30A.M. classes as well as our night classes- Training 5 days/week, and 3 of the days she trains 2x/day. It’s safe to say that you have reached “rockstar status” 😀
Alli, I’m proud to announce that YOU are our Athlete of the month!

You have come a long way to receive this honor. Only those who are truly deserving are rewarded with “AOTM”. With that being said, some months might not have an “ATOTM” – but over the last few months I have .as you really stepped it up and your hard work has not gone unnoticed! Way to go! You have now taken on the roll to help encourage and empower others.

nose, cotton ball, bucket

(Allie usually does not dress up like a “dead bug” for her workouts, this photo was taken during the RS Halloween Event)

AOTM Survey:

Occupation?
Sales

Tell us something we may not know about you?
I am obsessed with my dogs. They rock.

When did you start training at RaceStart?
June of this year

Main reason for joining RS?
To find an enjoyable class experience that made me want to be go to the gym.

What were your thoughts after you completed your first RaceStart workout?
Everything hurts and I am dying. Also my arms are going to fall off. All in all I really enjoyed the group setting and how welcoming Antonette was, I didn’t feel pressured into doing anything I didn’t think I could do. 

What is your fitness background?
Running and swimming. Also that embarrassing stage in my life where I thought it would be fun to be an ice skater and I got stuck wearing a fuzzy lion costume at my first performance in front of hundreds of people.

What’s your biggest fitness accomplishment?
Lifting weights in general, I’ve always had a fear of how to properly do it.

Has RS affected your life at home, at work, with friends, family life, etc? (underline all that apply)
I would say all of the above. It has made me a more conscious grocery shopper and avoid the free terrible food at work. My friends and family have to put up with me talking about how my arms are going to fall off but find it amusing.

What results have you seen since your first RS workout?
I can lift much more than when I started and I think more about what I am putting into my body. Going to the gym also relieves stress that builds up at work.

What are your future training goals?
To be able to do a pull up with no band as well as do ropes for 20 seconds and not want to die.

What is your most memorable experience with RS?
When I wasn’t fully awake in the morning class and face planted over my kettle bell. Also the time Antonette was riding on top of the sled stacked with weights while Bryan pulled when I can barely pull 50 pounds.

What advice would you give to a “Newbie” or someone considering joining the RaceStart family?
Do it! The classes have a great structure so you don’t do repetitive movements day after day with no results. I also don’t dread going to the gym and everyone is so welcoming it feels like a little family.

t2b-alli

Fill in the Blank

I like
Being outside, traveling, and hanging out with friends.
I eat
(I feel like I shouldn’t honestly answer this question… joking). I have my weak days but mostly try to eat on the healthier side i.e. salads, canned tuna (I know this is gross but I can’t get enough), sweet potatoes, sushi
I do
Yoga, running, snowboarding, and water sports?? I don’t know how to answer this hahah
I am
Confident and excited to see what I will be capable of doing in another year!
To be fit is to beDetermined, motivated, and perseverant

Halloween Pumpkin Pump Up

Join us for a ghoulish workout and party at RaceStart!

 Saturday, October 29th @10 A.M.- 11:45A.M.

This event is included with your Unlimited Membership/Punch Cards. Click below to register for this event!

Visitors are welcome!

Beware of tricks and treats and bring a friend to freak out!

  • Returning guests: Drop in for $20 (pay at the door, cash only)
  • First time visitors: This event is FREE for first time guests! If the new visitor signs up for a package that day they will receive 1/2  off their first month of unlimited group classes!
  • Warriors: If YOUR GUEST signs up at the party for group classes, YOU will SAVE 10% on your November group class package.

We welcome snacks and drinks. Costumes are highly encouraged! 🙂 Click below for more details!

 

Morning Classes With Bryan

Hello Warriors!

Please welcome Bryan Falk-Steinmetz to our RaceStart Team! Bryan will be teaching our NEW MORNING CLASSES, “Koffee+Kettlebells”! Which start Thursday, September 29th @5:30AM.

Bryan is a strong athlete and an overall “stand up guy”. He’s  an excellent asset to our gym community; his enthusiasm and passion for health and fitness is apparent is everything he does! Over the last month there’s a good chance you might have already seen him around the gym. Bryan has been participating in our group classes to become familiar with RaceStart’s  programming, the facility, and of course all of you athletes! We are very excited to have you Bryan, and look forward to your future with RaceStart 🙂

Click below for more info on our class schedule and programs.

Meet Fitness Coach, Bryan Falk-Steinmetz

bryan-falk-steinmetz-personal-trainer-wisconsin

“Hi, I’m Bryan Falk-Steinmetz. At RaceStart you’ll find a healthy, welcoming community.  Anyone who wants to have fun, get motivated, and work hard will fit right in! If you’re interested in personal training or seeking more guidance with Kettlebell movements I’d be happy to help!   I look forward to hearing from you.”

For additional information on Bryan and his background in Heath and fitness, click on the button below.

Bryan Falk-Steinmetz
Professional Trainer
414-559-1156
bryan@racestarttraining.com

7 Reasons Why Group Classes Are Not For You

Believe it or not I used to be the person with the 24 hour  ’globo gym’ membership. It was convenient, cheap, and I could come and go as I pleased. The gym was my escape … I’d put my earbuds in and tune out the world….I was in “my zone”.

It might be helpful to note that I was in competitive sports for most of my life. Once I graduated high school I was still active and continued to workout. However, I was just going through the movements, not focusing on a goal, or pushing myself to work on my weaknesses. I just stuck to what I liked to do. I was the classic ”cherry picker”.  In no way did I consider myself an “athlete”, nor was I really happy with my fitness results (even though I was putting in the TIME).

Then I tried Group Fitness and this was what I discovered.

Read my 7 reasons why group fitness is not for you!

  1. group fitness will push you out of your comfort zone – you will often find yourself doing things you never thought were possible
  2. our classes will keep you accountable. You can’t push it off, you have it on your schedule and that’s the time that you have to be there
  3. the coaches take the guessing work out of it. The workout program is already planned out for you. No “cherry picking”
  4. coaches are there to make sure you’re using proper form and weight-less risk of injury
  5. your confidence will continue to grow inside as well as outside the gym
  6. you will meet people who share similar interests as you
  7. RaceStart limits classes to 10 people – keeping class sizes small, and intimate

Group Fitness classes helped fulfill a void that had been missing after I stopped competing in sports. That competitive  drive  that was still inside of me and longing for camaraderie again … was fulfilled by Group Fitness training.  Group fitness training broke me out of my shell.

At RaceStart, your experience with Group Fitness  starts the moment you walk through the doors. You see your coach and then notice the workout on the whiteboard. Mobility and mental preparation set in as your excitement grows … After the coach goes over your workout you wait in anticipation for the sound of the clock, “3…2…1…GO!”  Your adrenaline kicks in as the beats from the speaker continue to intensify. The gym suddenly erupts. The coach looks around the room in sheer amazement at the sight of students, moms, and professionals. Suddenly your inner athlete is present, regardless if you were ever an athlete in your past or not.

We all have an inner athlete just waiting to come out. Are you looking to bring out yours? If so, then Group Fitness is for you. Your body will thank you!

Jordan’s Back with a NEW CLASS

cardio combat boxing mma jordan griffin
Hi warriors! I just wanted to give a big shout out to Jordan Griffin and welcome his return to coaching at RaceStart! We are excited to have Jordan on our team as well as seeing his charming smile back at the gym! 
Jordan will begin coaching a noon class every Tuesday and Thursday, starting THIS WEEK! Again, RaceStart is lucky to have Jordan and we look forward to seeing him around the gym more often 🙂  

CLICK HERE TO READ JORDAN”S FULL BIO »

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CARDIO COMBAT CLASS DESCRIPTION:

Our boxing classes take place in an intimate setting of up to 5 people and is led by instructor and Professional MMA fighter, Jordan Griffin, who is currently ranked #1 (145lb weight class) in Wisconsin and King of the Cage!

Cardio combat will teach you proper boxing technique and movement that the professionals use and will help you develop speed, agility, coordination and power. Each class consists of four rounds of 4 minute high intensity training. The first round consists of boxing, followed by circuit training and ending with shadow boxing and core finisher.

Contact Jordan at jordan@racestarttraining.com or (414) 881-5780 ASAP to schedule your class – Or just click on the button below!

 

The Best Summer Slim Down Shake

A  “HOW TO VIDEO” ON ANTONETTE’S FAVORITE SUMMER SLIM DOWN SHAKE…

JUST CLICK ON THE VIDEO BELOW 

To order Shakeology or learn more healthy nutrition tips and quick tricks…

What is Shakeology?

Shakeology IS NOT just a protein powder, it’s so much more! It’s  a meal or snack replacement shake that’s filled with over 70 ingredients in it. That would take up to 7 trips to the salad bar to eat the same amount of nutrients that are inside every Shakeology shake. Shakeology is made from the finest whole-food sources that are available. Shakeology really makes it easy for us by taking the guesswork out of nutrition! Two words: GAME CHANGER!

The ingredients include:

  • Camu-Camu
  • Goji berry
  • Acai berry
  • Acerola cherry
  • Bilberry
  • Barley grass
  • Blue-green algae
  • Chia seeds
  • Wheat grass (just to name few)

Why Drink Shakeology Every Day?

It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.
  • Lose Weight—the Healthy Way

Why starve yourself thin, when you can lose weight—and maintain that healthy weight loss—just by drinking one Shakeology shake every day?

It’s the simple recipe for success:

  • You won’t feel deprived, because every delicious shake tastes like a sinful treat.
  • The proteins and healthy fats will help you feel fuller longer, so you’re less likely to snack.
  • Superfoods help your body reduce cravings for junk food.
  • Increased energy means your workouts feel easier.

What better way to take the sting out of your craving for sugary snacks and junk foods, than with a sumptuously delicious shake that feeds your body the nutrients it really craves?

How Shakeology short-circuits your urge to snack:

  • Protein-rich nutrient-dense formula helps you feel full and reduces the tendency to “cheat” throughout the day.
  • Helps you curb junk food cravings while helping you crave healthier choices.
  • You’re feeding your body the nutrients it needs, so it feels more satisfied.
  • So delicious, it tastes like you’re cheating!

Feel New Energy!

Drinking Shakeology every day can dramatically improve your energy levels and overall stamina. Just ask all of our customers who used their newfound energy to take on—and succeed—at a new fitness program!

What more can you do with a little extra daily energy?

  • Power through your day, and cross more off your to-do list.
  • Get your fitness program off to a great new start.
  • Help your body’s internal processes work more efficiently.
  • Enjoy life . . . and get more out of every single moment
  • Help Improve Digestion and Regularity

When you drink Shakeology, you won’t just feel healthier, you can actually be healthier. That’s because it helps all your body’s processes function more efficiently. And what better definition is there for good health?

How Shakeology gets you healthy from the inside out:

  • Fiber and probiotics help you “get regular” so you eliminate toxins built up in your digestive system.
  • Proprietary blend of prebiotics and probiotics help create a healthy intestinal tract which aids digestion.
  • A healthier digestive system makes it easier to absorb key nutrients.
  • Digestive enzymes also help your body to increase the absorption of nutrients

Here’s my 2 cents on Shakeology:

Not everyone needs to lose weight, but everyone DOES need to be healthy and to have sustaining energy throughout the day. When was the last time you tried to lose weight and you were grouchy, tired and unhappy because you were STARVING??? Shakeo is all about nutritional DENSE ingredients that will provide you with all of the vitamins and nutrients that you need in order to feel great, not be starving or to feel deprived while trying to maintain a healthy lifestyle. It’s my “fast-food”, energy drink that helps me to feel healthy and maintain my weight. It helps to improve my diet by giving me adequate nutrition and energy!!

This is not a weight-loss shake — it IS a NUTRITION shake! 

To order YOUR Shakeology or learn more about healthy nutrition tips and tricks that have helped me…

2015 RACESTART RECAP

CHRISTMAS

Happy holidays from all of us at RaceStart!

The end of the year is quickly approaching. A big thank you to all of our dedicated athletes who have followed us during this adventure. You are the backbone to this operation- without you this dream would not have become a reality.

We live and breathe by example, and RaceStart’s mission is to keep us healthy and strong for our significant others, kids, brothers, sisters, parents, etc.- It’s our goal to continue to build a strong community of leaders and set a positive example for the generations to follow.

A quick recap of 2015 @RaceStart Training…
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CrossFit and Group Fitness in Bayview

  • In February, RaceStart moved into the Lincoln Warehouse.
  • From March-May we worked on brand positioning while creating a new website-with the help of our friends at JS-Interactive
  • Professional MMA Fighter, Jordan GriffinIn March, RaceStart began a sponsorship with Jordan Griffin, #1 featherweight MMA fighter and King Of The Cage Champ
  • Jordan Griffin, soon joined #TeamRaceStart and now offers personal training, private boxing lessons, as well as small group classes. For more information contact Jordan, #414-881-5780
  • Since our Grand opening in May, we added a group class to our schedule, Tabata Thursday @6 P.M.

Group Training in Milwaukee

  • In June, RS had their first interview and featured on this blog
  • In July, Carrie Laux earned her Yoga certification (YEAH!) and now offers mobility services of restorative yoga @RaceStart! For more info contact Carrie, carrie@racestarttraining.com

Yoga Program in Milwaukee and Bayview

  • In Aug, Antonette RACE became Antonette SEMKLO! Antonette’s last name is passed down to her first born, RaceStart Training 😉

LOVE1

  • In October we established a relationship with DCVinyl. This allowed us to create apparel featuring our NEW LOGO! Thanks again DCV! We loved how everything turned out, and your excellent service! 
  • RS hosted several events over the last few months:
    • Grand opening: workout, paleo treats to follow, and meet and greets of team RaceStart…along with prizes from local vendors
    • Stand Up Paddleboarding lessons…and Yoga on SUP, AWESOME!
    • Rowing on the water with the MSOE row coach
    • A Mobility Workshop, ‘Move To Perform’, with Dr. Nate Sorum
    • Halloween workout and Paleo Potluck
    • Christmas workout, followed by a Paleo potluck and white elephant gift exchange

row7 sign

  • In November, The MPD asked RS to create a wellness program for the sworn and non-sworn members. This was a dream come true- Very excited for RS’s furture with the MPD.

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  • RaceStart established a relationship with Dr. Nate Sorum (Physical therapist, and chiropractor- specializing in dry needling) as well as Dr. Scott Glidden (sport chiropractic). Both are very skilled at what they do, offering a little something different to the table. I can’t stress enough how important our mobility is to see progress in our fitness regimen. These guys are great for a good “tune-up” job:) I look forward to working with them more in the future
  • In December, RaceStart was in their first tradeshow and published in the WWBIC annual magazine.

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PLANS FOR 2016 :

  • In January, We will be welcoming another trainer to the the RS family, Erika. She will be offering personal training services as well. With that being said we are also looking for more qualified certified trainers. Contact Antonette for inquiries, #262-497-1844

ERIKA

  • Open gym will run from 6:30AM-10:30AM & 3:30PM-6PM

(M,T,TH,F) (by appointment only).

We provide a “Playbook” filled with RS workouts to help keep you on point. Our Playbook is what sets us apart from other “open gyms” in the area- and coaches will be working out at that time as well.

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  • Our focus will be on building our community and our sponsorships with local athletes in 2016.
  • RaceStart will be at the “Women Up” trade show at the Expo Center the first Saturday in February- We hope to see you there! 
  • A squat therapy seminar is planned for the near future. This will help us gain knowledge of limited ROM in our squat, how to avoid that “butt wink”, and any pain our joints may feel from perfoming squats (incorrectly)…and of course how to properly correct that.
  • RaceStart will be hosting an all day KB seminar, with special guest, Sam Gonzalez, Strong First Level II Kettlebell Instructor(SFG II) from Chicago (event open to the public)
  • RaceStart is currently looking to bring in a certified self defense instructor…it’s our goal to be hosting a self defense seminar sooner rather than later.
  • RS is also seeking a nutritionist to bring on borad. Contact Antonette for inquiries, #262-497-1844
  • You can expect to see team competitions with TopLine Gym in the near future.
  • Stay posted for other future events. If there is an event that you’d like RS to host, contact Antonette, #262-497-1844

IN CLOSING

THANK YOU FOR A WONDERFUL 2015! We are very excited for the future plans of RaceStart, and look forward to sharing them with you. Thanks again, for all of your support and dedication over the last year!

If you have any suggestions or ideas that you’d like to see incorporated into our programing please PM Antonette, antonette@racestarttraining.com

 

-Cheers!

#TeamRaceStart

CHRISTMAS HOLIDAY EVENT

WORKOUT, PALEO POTLUCK, WHITE ELEPHANT GIFT EXCHANGE…

Does it get any better than that? So here’s the deal…

COME AND CELEBRATE WITH RACESTART FOR OUR 2nd ANNUAL HOLIDAY PARTY!

Participate in a kick butt workout, enjoy some healthy treats, and get in the holiday spirit with a white elephant gift exchange! (there may or may not be some Bing Crosby playing in the background) 😉

SATURDAY, DECEMBER 12th

FEE: (pay@door)

$15 if you bring a ‘White Elephant’ Gift and paleo snack

$20 if you “forget” your snack

10AM-11:15AM: WORKOUT (team workout)

11:15AM: FOOD, HOLIDAY CHEER, AND GIFT EXCHANGE!

There will be a food sign-up sheet on the White Board…make sure to let us know what you’re brining so we have a great variety!

REMEMBER, keep it paleo! #eatlikeacaveman #livefit #eatclean

It is ENCOURAGED not required that you participate in the white elephant gift exchange.

IF YOU DO CHOOSE TO PARTICIPATE bring one wrapped present and don’t put your name on it.

WHAT IS A WHITE ELEPHANT GIFT PARTY?

White elephant parties have been known to result in playful rivalries between players trying to get sought-after items. The goal of a white elephant party is usually to entertain rather than to gain.

Gifts are typically inexpensive, humorous items or used items from home. The term white elephant refers to a gift whose maintenance costs exceed its usefulness.

Each participant supplies one wrapped gift. The gifts are placed in a central location, and participants determine in what order they will take turns selecting them

WHITE ELEPHANT RULES:

We start out with a bowl full of numbers and randomly draw a number- that will determine the order of which we select gifts. The person who drew #1  opens a wrapped gift and the turn ends. On subsequent turns, each person can open a new present or gets the choice to “steal” another person’s unwrapped gift. When a person’s gift is stolen, that person can either choose another wrapped gift to open or can steal from another player. The game is over when the last person goes and the first person goes again

 

I Challenge You

One area that many of us, myself included, suffer with are PUSH UPS (PU). For 1 month I’d like us to really focus on correcting our “perfect push up” form.

Things to keep in mind while performing “perfect push ups” :

  • Perform mobility on shoulders first (refer to “Monthly Mobility”)
  • Keep elbows turned in, close to body
  • Activate the glutes
  • Core tight
  • Chest, hips, and thighs should touch the ground at the same time.

DRILLS:

  • Mix up your starting position. Start from the ground (or your sticking position) and push yourself all the way up into a bridge and lower yourself back down onto your knees first if you’re struggling.
  • Practice sets of ring push ups
  • Get some bench press in
  • TGU
  • Practice Plank and L-Holds

THE CHALLENGE:

EVERY DAY FOR 1 MONTH COMPLETE THE FOLLOWING (KEEP IN MIND YOU CAN USE THIS IN YOUR WARM UPS)

PART A: 5 Rounds ( not for time )

  • 10 sec hold at bottom position of PU, then push yourself up into a bridge (or top PU position)
  • REPEAT 4 MORE TIMES.

PART B: 10 strict push ups ( not for time )

ADVANCED:

  1. Start from the ground and push yourself all the way up into a bridge.
  2. Then, lower yourself into the bottom position of your push up.
  3. Make sure your chest, hips, and thighs come with you at the same time.
  4. Elbows turned in. (avoid “breaking at the back” ) keep core and glutes tight

MODIFIED:

  • You can modify by dropping to your knees, keep elbows in, lower your chest, hips, and thighs with you to the floor.(or as far as you can without allowing your hips to sink)
  • Your chest, hips, and thighs should reach the floor at the same time.
  • If you are not strong enough to do so without your hips dropping on the way up, then only go as far you can control all 3 elements.

Events

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