myrtle beach fitness studio

Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes (by 6:45 am) early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

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Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes (by 6:45 am) early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

Read More

Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes (by 6:45 am) early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

Read More

Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

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Stadium Bootcamp For Backpacks/School Supplies

This dynamic duo is back for a repeat & for a great cause! The Ricky Sapp Foundation is all about empowering, motivating and helping kids! Ricky is on a mission to collect as many NEW book bags and fill them with school supplies as he can to help out deserving kids! Your admission to this event is just that. Book bags and/or new school supplies!

Ashley is teaming up with a former NFL football player for a blow your mind, stadium style bootcamp event. Guest host Ricky Sapp, from Clemson football, and formerly of the NY Jets, Eagles, Texans & Redskins will be setting up drills and challenges along with Ashley.

Think field drills, sprints, and lots of other surprises…Come get punished and tortured (lol) as a group, bring a partner or just come by yourself and make new friends, so we can all celebrate in the drills that only these two could bring. Seriously, you want strong legs and butt, run some bleachers. this will be a calorie torcher, bring a towel and lots of water. All levels welcome, modifications are available. Ages 14 and up. Open to anyone, not just Wicked clients. Call 877-751-2992 to book or book online! Not only will you feel accomplished after but you will FEEL GOOD for helping others!

This event will challenge your entire body with field and stadium drills, all while soaking up some good fresh air at Doug Shaw Memorial Stadium. This event is appropriate for ALL athletic abilities from beginner to advanced.

Meet at Doug Shaw stadium (Myrtle Beach High School) Advance registration is required. Bring your donation of NEW book bag(s) and/or school supplies with you to field for admittance for each person in attendance.

Can’t make the event but would like to help out, drop off your school supply donations at Wicked Fitness or Wicked Healthy Kitchen anytime!

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Krav Maga Situational Awareness & Basic Combatives – Session 1

Wicked Fitness + Southern Ohio Krav Maga = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. Last summer, everyone loved his Krav Maga classes and they are back in town and ready to give us even more..

This series of Krav Maga classes is designed to work in progressive conjunction with one another in rapidly taking the participant through the training and finishing with an effective level of proficiency. $20 per session, sign up online or call us at 877-751-2992 to pay over the phone. Advance registration is requested…very limited space…it will sell out fast. Attend all 3 for $50. You can call to book that, or select the 3 for $50 session at checkout and we will put you in for all three classes (Mindbody won’t let you, but we will manually put you in)

Session 1: The first session of the series will introduce participants to the importance of situational awareness and establish basic striking combatives. Sunday, June 23rd 11 am

Session 2: In the second session we’ll incorporate our combative skills with defenses against common attacks. Monday, June 24th 5:30 pm

Session 3: In the final third session, we’ll continue to build upon our effectiveness by learning basic Krav Maga weapon disarms & defenses. Tuesday, June 25th 6:45 pm.

This will be a FUN, high-energy series of classes marked with laughter, calorie-burning, and learning how to better protect and defend ourselves!

Ages 12 and up. Wear comfortable clothes you can move in & wear tennis shoes.

We have a Kids Session on Sunday, June 23rd at 12:30 pm Ages 8-11 yrs old.

About Southern Ohio Krav Maga:

INSTRUCTOR
Scott King is a 2nd Degree Black Belt in KRAV MAGA. He has been trained and certified as an Instructor thru the “Krav Maga ICCS-Israeli Contact Combat System” which is the worldwide leader in reality-based training and based in Jerusalem, Israel. Scott also owns and leads ICCS – Southern Ohio Krav Maga.
Furthermore, Scott is also a decorated veteran law enforcement officer as well as a former international private military operator with over 5yrs security experience working in the hostile environments of Kosovo, Afghanistan, and Iraq.

Find them on Facebook: ICCS – Southern Ohio Krav Maga

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Halloween Treats: How to Slow Down & Be Mindful

Halloween is right around the corner and most of our clients ( including me ) are already beginning to worry about how they will manage so much Halloween candy next week. The stash of candy sitting around the house, at work, or the treats at holiday parties can lead most of us to automatic patterns of just grabbing, devouring, and not paying attention to the process of eating. Instead of feeling numb or overwhelmed, we can shift our attitude from judgment to honesty. Fear to self trust. The best way to do this is by slowing down and being present.

Here are a have a few of my favorite tips that will help you slow down, beat overwhelm, and give you the confidence to choose wisely and enjoy Halloween.

1. CONTEMPLATE. Take plenty of time to scope the party room or candy basket. Notice what you really want. DO NOT DENY what you are craving. Start by becoming aware of what you want. Examine all of your options before picking one. Once you pick it enjoyyyy baby!

2. HOW SLOW CAN YOU GO? Chew slowly. Notice yourself chewing the food and truly tasting the party in your mouth. Notice how your jaw moves as you chew. Connect to the present by tuning into your physical sensations : sight, sound, taste, touch, and smell.

2. WAIT ON MORE. Fully enjoy one piece of candy from start to finish before you move onto the next bite or decide if you want another piece. Put a timer on. Place a gap between urge and reaction. This gives you time to check in and ask “How do I feel?”

3. HUNGER SCALE. Check in before and after you eat. On a scale of 1-10
(1 – being starving, irritable, extremely hungry)
(10 – feeling you need to unbutton your pants, very full, uncomfortable)
Just checking in will help you slow down. The mindful eater may say something like, “I just ate a meal and had a cupcake. On the hunger / fullness scale I am at about a 6.5. I am comfortably full. I know if I eat another cupcake it will put me over the edge. I know this craving will pass. Let me wait 20 minutes and if I feel hungry, I am more than happy to have another or at least take one home to enjoy later.”

4. SIT DOWN and stop multitasking. Before you eat, take a seat!!! This will help you reduce distraction, meaning less chances of you over eating.

5. EAT KINDLY. Plan on eating with the intention of being in full view of others. Notice if you have the urge to eat in a private setting. Ask what is triggering you emotionally to eat in private?

Other Tips:
– Be KIND and compassionate to yourself.
– Make sure you don’t skip out on meals. Aim for at least 3 well balanced meals. When we are hungry, we make poor choices that can increase your chances to binge on candy and sugar later. Choose foods that light up your world…think plant-based rainbows (veggies and fruits) on your plate at each meal and you will naturally want less later.

– Make a list about all the things you love about Halloween that doesn’t include food. Fill yourself up with fun rather than food. I personally love painting pumpkins, making crafts, and planning my costume. If you are headed to a party, bring a game like Cards Against Humanity or Jenga. If you are spending time with family, maybe plan on watching a movie together after trick or treating. Plan your evening around having fun and socializing. Filling up with laughs and good company will help you forget about any urge to eat.

– Set yourself up to succeed. Create a special vibe and treat Halloween as a special day by enjoying candy for a day or two, then throwing the rest away.

– Candy buy backs. Check out http://www.operationgratitude.com/. Or contact your local pediatric dental office. Some will do candy buy backs for a good cause.

Remember Halloween is one day, so remember to be kind and compassionate to yourself. When in doubt, just slow things down.

What are your personal challenges that you face during this time of year? We are here to support you at Wicked Fitness.

Anna is a Certified Health Coach and Yoga instructor. She weaves both worlds into one, to help others live more balanced, positive and healthful lives. Make an appointment today to find out more.

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Post-Baby Slim Down Advice

Whether you are becoming a mom for the first time or you are having baby number four, your post-baby body is always something in the back of your mind. As if adding a new and enormous responsibility to your life isn’t enough, the fear of how your body will look and react in the aftermath of childbirth can also be a major concern. While we understand that everyone’s body is different and will heal and adjust at various rates, there are a few helpful reminders we would like to share to help with transitioning back.

First, wait until you are fully healed to start a workout regimen. The doctors will most likely suggest you wait six weeks post-partum or possibly even longer if you have had a cesarean section. Yes, it is important to get back into a workout routine, however, if you jump in too soon you may end up with complications and not healing properly. Listen to your body; you will know when you are ready.

Next, pay attention to your calorie intake. If you are breastfeeding, you will need to eat approximately 300 calories above what someone who is not breastfeeding should typically consume. Make sure to check with your doctor to find out exactly what the best plan is for you. Keep in mind that your calories should be comprised of a healthy balance of proteins, fats, veggies, and carbs. For example, a bag of chips should not be your serving of carbs for the day if you are trying to shed pounds. Rather get your energy from complex carbs like sweet potatoes or added energy from fruit, and don’t forget to eat breakfast. Once you get into a routine of eating right, you really can’t go wrong. Also, if you feel really motivated try meal planning and freezing them before your baby is born. This way, you won’t even have to think about dinner in the first few months.

If your post baby eating habits are on point, then you should be on track to losing almost all of your baby weight. Remember that the last 10lbs can be the hardest to lose, and you will have to work for it. Start incorporating exercise into your daily routine even if it’s only 20 minutes per day in the beginning. Be sure and increase your intensity and duration steadily over time. You can even get creative and use your little one as a prop.
The last thing to remember is that you should not compare yourself to others. Just because your best friend into her pre-pregnancy jeans in the first two weeks post-baby, doesn’t mean you will too. Keep in mind; it took you around nine months to get this way so give yourself around nine months to get back to where you want to be. You have enough pressure on you as it is so the last thing you should do is make yourself feel bad. If you find yourself feeling down, talk to other moms who are or were in your situation. Support from those who are empathetic to what you are enduring is always uplifting. Just remember to try and stay positive and motivated and you will succeed!

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Quick Workouts For The Modern Day Woman

Regardless if you are single, married, have kids or not, working full time, or are a stay at home mom, it seems like our lives as women in modern society never stop.  For some of us a trip to the gym might be a little less of a sacrifice than others but a sacrifice none the less.  Ideally we would all like to make it to the gym and go to our favorite fitness class 4-5 times a week but in reality that can’t always happen.  Therefore, we have composed a few quick at home workouts for you to do on those days where you just can’t make that trip to the gym.

The Glutes & Legs Lift & Burn

Goal: Three rounds with only a 30 second break in between rounds.

30 -Side Lunges, 20-Weighted Walking Lunges (make sure the weight you chose is challenging but you can still complete all of the reps), 50- Air Squats (25 regular stance & 25 wide stance), 30- Jump Squats, 20- Glute Kickbacks.

The Cardio Killer

Goal: Four rounds with only a 30 second break in between rounds.

50 -Jumping Jacks, 15-Burpees, 30- High Knees, 30- Mountain Climbers, 20- Jump Squats.

The Upper Body Burn

Goal: Four rounds with a 60 second break in between rounds.

10-Push Ups, 30-Bent Over Rows, 20-Tricep Extensions, 10- Front Lateral Extensions,  10- Side Lateral Extensions, 15- Hammer Curls.  (Remember to challenge yourself on the weights you choose and you can decrease them as needed)

The Abs & Core

Goal: Three rounds with only a 30 second break in between rounds.

30 Seconds -Flutter Kicks, 60 Seconds – Bicycle, 60 Seconds- Plank, 60 Seconds- Side Planks (30 per side), 30 Seconds -Jack Knife, 30 Seconds – Russian Twist.

Once you get acclimated to these workouts you can always incorporate additional exercises and switch them up.  Also, if you are up to the challenge, try to combine two or more of the workouts listed for an intense calorie burn.  Don’t forget to modify if you have to and be sure to warm up and cool down properly.  Lastly, just remember to stay motivated and even if you can‘t get to the gym an at home workout is better than not doing a workout at all!

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Beating the Weight Loss Plateau

Myrtle Beach weight lossWe all dread the word “plateau” when it comes to diet and exercise.  It can happen to anyone and can be very frustrating.  Your body will begin to accommodate its response to stress when that stress becomes repetitive. Thankfully there are several ways to break through your plateau.

Although you may think you are doing enough in your workout, youWicked Fitness Myrtle Beach may need to do more.  Intensity is key so try adding more reps or some extra cardio like intervals on the treadmill.  Also, make sure your exercises are not repetitive.  Muscle confusion will increase stimulation and eliminate the accommodation factor.  Lastly, make sure you are eating enough protein and drinking enough water.  Just remember as there is no quick fix, hard work and dedication is what will get you results!

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