Emily Shaw teaches fun and intense group fitness classes at Sports Club Kahana.  Emily’s energy is amazing. She will put a smile on your face and make each class worth attending.  You will leave her class feeling great! Below is a recent interview I had with Ms. Shaw. Enjoy.

1. How did you end up in Maui?
I vacationed here when I was young & loved it & knew I’d live here one day.. Then was selected to do a business management internship with a company here and so I stayed!!

2. Tell us a little about your dancing experience? How has a dance background helped you in fitness?
I’ve danced & chroeograohed for many competetive teams, travelled all over to keep up on the current trends. I was recruited by a gym to be a fitness instructor after I graduated high school. I had a full-ride scholarship as a cheerleader in college. Staying in shape provided stepping stones to get to where I am today! Fitness has made a huge impact on my life! In work, in friends, and opened up doors for numerous opportunites.

3. What are your classes like?
I love to provide a fun yet challenging fitness atmosphere.. Where the music is loud & motivating and the energy is through the roof! It’s infectious and empowering to be working with people who can’t stop smiling through their workouts!

4. Do you have another job other than fitness? If so, what?
I am assistant manager at Coach. I love my job there too! I am blessed

5. How do you stay in shape?
I love working out and challenging my body. I am a competetive person so I’ll always be pushing myself.. I’m going to start training for a triathlon and just keep going from there.
I am excited to participate in my first Hana Relay this year..

6. What advice would you give someone who wants to get into great shape?
Surround yourself with positive workout experiences, find a passion for it. Whether in a person, a type of workout, or in yourself. Dont take yourself too seriously & if you miss a day, just get back asap!! And a new pair of shoes or workout outfit can always cure the battle of whether to go to the gym or not!

7. What classes do you teach at the gym and elsewhere?
I currently teach
Xtream Training- an athletic workout without choreography. Pushups, pullups, running, cycling, plyometrics, agility, a great workout.. Worth the early rise

Cardio Party-for anyone who love dancing! Simple repetative, choreographed moves to fun music! Shaking! Sweating! Dancing! Fun!

Cycle-An intense hour ride.. Varying in climbs, sprints, intervals, etc. A great workout where everyone wants to work harder each week as they get stronger. It’s amazing to see and a blessing to be a part of!!

Sculpt – An hour class, easy to follow and a great way for beginners to start building a workout routine and still challenging for those who have been at it for awhile. Moves are set to fun music, every muscle gets worked!!

Kickboxing – Carlos(boxing coach) & I are collaberating a fun fitness kickboxing class. There will be some choreography, some bag work, and other exercises to better your body & experience.

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Ultimately, we are responsible for our own health. When we make healthy lifestyle choices, we prevent many diseases and increase performance. When we decide to make poor lifestyle choices, we put ourselves at risk of harmful diseases that can greatly reduce our quality of life.

Whether to get a gym membership depends on price and on existing exercise outside of a gym. If you are a person who exercises outdoors regularly or who is active in sports or surfing, then a gym membership is probably not necessary. If you are like most people who do not get enough exercise, then a gym membership is likely to be the best investment of your life, at any cost.

“Physical inactivity poses the greatest health risk to Americans”  and “…causes 1.9 premature deaths worldwide annually.”

In addition to a gym membership being good for your health and longevity, a gym is a place to have fun and meet new people. It is an environment where people meet to improve their health and well-being. Many lifelong (and good for you) relationships are started at a health club. I actually met my husband at the gym! There are also a variety of ways to exercise in the gym. You can use weights, go on cardio equipment, or take classes. You can work-out solo, find a work-out partner, or hire a personal trainer. Most gyms have classes in yoga and Pilates. At private studios, these classes can range from $12-$25 per class. At a gym, classes are usually included in the membership making it very cost efficient.

If you are trying to justify a gym membership, please consider the cost of NOT joining and NOT exercising. I am confident you will see that joining is the better route to go. In the words of Buddha, I conclude.

“Every human being is the author of his own health or disease.”

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• Avoid adaptation; don’t allow your body to get use to your workout routines.
• Quality sessions, with ample rest between them, don’t train sore muscles.
• Fuel your body, plenty of protein throughout the day to build muscle tissue.
• Keep a log and keep your sessions regular. Consistency is the key.
• Always do a proper warm up and stretch before exercising.

DIPS

Machine Tricep Dips, aim to do 3 sets of as many reps as possible whilst maintaining correct form. If you can not work using a dips machine, perform your dips on a bench with either your feet up on another bench (harder) or rest them on the floor.

CABLE PULL DOWN

Cable Pull Down, using either a straight bar or cable rope extension pull the weight down keeping your head up and shoulders back. Aim for 3 sets of a good weight in a 4-1-2 rate. Aim to hold for a second flexing the muscle fully to ensure optimum results. Keep the elbows firmly by your sides and tighten the abdominals to help stabilize the upper body.
For best results aim to use a rope attachment, so that you can split the rope in the final phase of the movement.

SWISS BALL

Swiss Ball Close Grip Press Up – This is an excellent exercise for developing the triceps muscles, regardless of your strength, this is a tough exercise. Keep your hands on the central part of the ball, with thumbs and index finger touching. Aim to do 2 sets of as many reps as you can with 30 seconds rest between sets. Beginners should perform this exercise without the ball working on their knees in a normal close hand tricep press up position.

PULLOVERS

Single Arm Tricep Pullover, an excellent exercise to isolate the triceps. Stabilize the weighted arm with your free hand, whilst lifting the weight up, keeping your elbow pointing upwards. Perform 3 sets of 12-15 reps with a lightweight, at a 2-0-2 rate.

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