Well-Fair Workout | Saturday 8/24 @ 9:30am

Well-Fair Workouts: Wellness for all. It’s only fair.

Class admission is always Free. No price tag on your health.

Address: Maddox Park (USE GOOGLE MAPS navigate to Maddox Park Pool), 1142 Bankhead Ave NW, Atlanta, GA 30318

energy exchange.jpg

Expect a high energy, high intensity interval training class that will push you and ask you to push yourself.

Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack.

Use the form below to let us know you’re coming!

Name *
Name
I understand I am engaging in physical activity at my own risk and neither the instructors or facilities are liable for my possible injury. *

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

Well-Fair Workout | Saturday 8/10 @ 9:30am

Well-Fair Workouts: Wellness for all. It’s only fair.

Class admission is always Free! No price tag on your health.

Address: Maddox Park (USE GOOGLE MAPS navigate to Maddox Park Pool), 1142 Bankhead Ave NW, Atlanta, GA 30318

energy exchange.jpg

Expect a high energy, high intensity interval training class that will push you and ask you to push yourself.

Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack.

Use the form below to let me know you’re coming!

Name *
Name
I understand I am engaging in physical activity at my own risk and neither the instructors or facilities are liable for my possible injury. *

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

Well-Fair Workout | Saturday 7/27 @ 9:30am

Well-Fair Workouts: Wellness for all. It’s only fair.

Class admission is always Free! No price tag on your health.

Address: Maddox Park (USE GOOGLE MAPS navigate to Maddox Park Pool), 1142 Bankhead Ave NW, Atlanta, GA 30318

energy exchange.jpg

Expect a high energy, high intensity interval training class that will push you and ask you to push yourself.

Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack.

Use the form below to let me know you’re coming!

Name *
Name
I understand I am engaging in physical activity at my own risk and neither the instructors or facilities are liable for my possible injury. *

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

Sunday 7/14 @ 10am: Sweat x School Supplies w/ Huyen & Amanda RSVP

Class admission is $Free.99!

+You can help prepare a child for back to School!

Sunday July 14th @ 10am

Address: Maddox Park (USE GOOGLE MAPS navigate to Maddox Park Pool), 1142 Bankhead Ave NW, Atlanta, GA 30318

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We can help ensure students begin the school year prepared to succeed!

Each year, The Agape Center collects and distributes new backpacks filled with school supplies for 2,000+ under-served students in the community.

We hope to team up with them to make this event a huge success. Feel free to bring school supplies or send your donation to Huyen (Venmo: Huyen, Cashapp: $SayHuyen)

energy exchange.jpg

Expect a high energy, high intensity interval training class that will push you and ask you to push yourself.

Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack.

Use the form below to let me know you’re coming!

Name *
Name
I understand I am engaging in physical activity at my own risk and neither the instructors or facilities are liable for my possible injury. *

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

Sunday 6/23 @ 9:30am Outdoor HIIT w/ Huyen & Amanda RSVP

WOTKOUT.jpg

Expect a high energy, high intensity interval training class that will push you and ask you to push yourself. Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack.

Use the form below to let me know you’re coming!

Name *
Name
I understand I am engaging in physical activity at my own risk and neither the instructors or facilities are liable for my possible injury. *

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

Outdoor HIIT w/ Huyen RSVP

Class admission is $Free.99!

Saturday June 15 @ 9:30am

Address: Maddox Park (navigate to Maddox Park Pool), 1142 Bankhead Ave NW, Atlanta, GA 30318

IMG_0336.jpeg

Expect a high energy, high intensity interval training class that will push you and ask you to push yourself. Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack.

Use the form below to let me know you’re coming!

Name *
Name
I understand I am engaging in physical activity at my own risk and neither the instructors or facilities are liable for my possible injury. *

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

BOUNCE [Charity HIIT for Hosea Helps Class] 11am on Saturday Dec. 22 @ HX Fitness

Class admission is still $Free.99! What’s special about this class?

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Hosea Helps (fka Hosea Feed the Hungry and Homeless) is hosting a Christmas event next week & you can not only get a great work out in as usual, but you can also help make sure the kids have plenty of presents. If you’re able- you’re welcome to bring cash/ an unwrapped gift to give to the kids! You can also Venmo donations to @huyen at any time before the Christmas Party on the 25th!

You are 100% welcome to come & show support regardless of your donation choice 🤗

Space is limited (y’all have been packing it out every time!).

Use the form below or the HX Fitness site to reserve your spot.

HX Fitness Site Issues: If you’re using Chrome, Click “Advanced”, “Proceed to site”. Still having issue? Use the form submission below.

Saturday Dec. 22 @ 11am

Address: HX Fitness, 1356 English St NW, Atlanta, GA 30318

Name *
Name

BOUNCE is a high energy, high intensity interval training class that will push you and ask you to push yourself. Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack. 

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

BOUNCE [Free Class] 11am on Saturday Nov. 17 @ HX Fitness

Space is limited. Use the form below or the HX Fitness site to reserve your spot.

HX Fitness Site Issues: If you’re using Chrome, Click “Advanced”, “Proceed to site”. Still having issue? Use the form submission below.

Saturday Nov. 17 @ 11am

Address: HX Fitness, 1356 English St NW, Atlanta, GA 30318

Name *
Name
imageedit_63_5479769043.jpg

BOUNCE is a high energy, high intensity interval training class that will push you and ask you to push yourself. Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack. 

Space is limited. Sign up to reserve your spot.

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

BOUNCE [Free Class] 11am on Saturday Nov. 3 @ HX Fitness

Space is limited. Sign up via this link or the form below to reserve your spot.

If you’re using Chrome, Click “Advanced”, “Proceed to site”. Still having issue? Use the form submission below.

Saturday Nov. 3 @ 11am

Address: HX Fitness, 1356 English St NW, Atlanta, GA 30318

Name *
Name

BOUNCE is a high energy, high intensity interval training class that will push you and ask you to push yourself. Guaranteed to make you sweat and burn calories while building strength, endurance and power- all to a dope soundtrack. 

Space is limited. Sign up to reserve your spot.

hx flyer 11:3.jpg

Huyen “Win” has been teaching her signature HIIT classes in Atlanta and across the country in California. Partner exercises integrated into the class also guarantee you a new friend at the end. Come and leave better than you arrived.

Protect Your Posture

Let's start this post by reminding you not to read this post with your shoulders pulled forward and your head tilted down! Whether we're on our laptops, phones, taking notes in class- many of our lifestyles involve some form to this posture for extended periods of time. More and more clients come in telling me that they know they have bad posture from how they sit at work, and I've had some clients where their posture has resulted in full blown upper crossed syndrome. They typically complain about tightness around the neck and back pain.

http://hohasheville.com/using-integrative-massage-treat-upper-cross-syndrome/

http://hohasheville.com/using-integrative-massage-treat-upper-cross-syndrome/

 

If this looks or sounds familiar, you can use the stretches in this post throughout your day to prevent long-term effects of the posture. While it can be natural for some, for many the posture was developed out of habit- causing aches, pains, and immobility. 

Chest Stretch 

Let's start with the big muscles. Sitting with your shoulders forward gets your chest all settled into a compressed position, making them tight.

  • Reach both arms behind your back.
  • Lace your fingers together with your palms facing up.
  • If you cant' hold your hands, grab the back of a chair.
  • Gently pull your hands down and away from your body.
  • Pull your chest away from your hands.
  • Feel: Your chest opening up.
  • Hold for 30 secs.

Wall slides

On the other side of your chest, those rhomboids and traps (upper back muscles) have been getting no action.

  • Put your hands up by your shoulders, elbows by your sides, palms facing forward.
  • Move your hands and arms up until your biceps are by your ears.
  • Bending at the elbow, slide your hands back down towards your shoulders, elbows back down by your sides.
  • Optional: Do this with your back against the wall, keeping your hands touching the wall throughout the motion.
  • Feel: Your shoulder blades squeezing together.
  • Repeat 15 times.

Lateral tilt

This stretch is for your traps, which also become tight with a static, forward shoulder posture.

  • Sit up nice and tall.
  • Bring your shoulders down and away from your ears.
  • Keeping eyes forward, imagine a line pulling the center of your head 45 degrees left and upward.
  • Hold for 15 secs.
  • Repeat for the right side.
  • Feel: The side of your neck and top of your shoulders being stretched.

Rotations

Your neck is designed to rotate like a pivot, and it may not do this is you're only looking forward all day. 

  • Sit up nice and tall.
  • Bring your shoulders down and away from your ears.
  • Keeping your torso still, turn your face towards the left.
  • Hold for 30 secs.
  • Repeat for the right side.
  • Feel: The side of your neck being stretched.

Nose circles 

There are muscles deep in your neck that you can exercise, too!

  • Sit up nice and tall.
  • Bring your shoulders down and away from your ears.
  • Keeping your torso still, draw small circles with your nose.
  • At the bottom of your circles, you should be making a double chin.
  • Repeat 10 each direction.
  • Feel: Activation in the back of your neck.

These may take just a couple minutes to do, and I recommend doing them at least every 2 hours if you're sitting through most of your day. These brief periods of stretching/activity can help save you a lifetime of discomfort!

CrossFit

Is CrossFit dangerous?

I've gotten this question a lot. And like many questions where people are looking for a “yes" or “no" answer- the annoying answer to this is: it depends. In this post, I'll share my first CrossFit and some reasons why people have concerns about participating.

My First Time: Grassroots in Berkeley, CA

 

Every Saturday, Grassroots holds a Community Workout of the Day (WOD), aka, a free workout open to everybody! Actually, many advanced lifters also came through to get their heart rates up. The workout was a high-intensity partner routine- that you could make as challenging as you needed to by increasing the weights or increasing your pace.

I was excited even though I knew coming in that we weren't going to be doing power lifts. It made sense that a class open to everyone would keep it simple and time-efficient. But I was still got a bit nervous when I saw "90 burpees" on the board. 

When I found out we were going to partner up and get timed, the friendly competition got me excited again.

After a thorough and coordination-testing warm-up (it doesn’t take much but a ladder and simple footwork to test my coordination), we were filled in on the WOD. It included*:

  • Wall Balls
  • Sit Ups
  • Box Jumps
  • Burpees

*Apologies for not remembering the exact numbers and not taking a photo of the workout.

Brandon was my partner. We had worked out together before, and both wanted to have the best time out of the group. We had a rough strategy in terms of splitting up the wall balls into sets of 15, and pushed each other to move quickly to the next exercises. We ended up finishing first. Well, technically 2nd behind a man who didn’t have a partner.

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We definitely broke a great sweat (per the photo) and felt energized after. If you feel like your level of fitness is intermediate-advanced, you could probably do the workout at least twice! If you really give your all and challenge yourself with the weights and pace, then one time through is definitely sufficient. The coaches walked around as we worked to check on our form and make sure we were not cutting corners in order to get more speed. All in all, I thoroughly enjoyed it and would recommend to others!

 

For my Atlanta people, Nike Trainer Jamar Robinson M.S. has heard good things about Peachtree CrossFit!

 

Why some people think CrossFit is Dangerous:

CrossFit wouldn't have become a national phenomenon if it was all bad. There's over 7,000 CrossFit-affiliated boxes in the US, and tens of thousands of athletes that kip and clean on a regular basis. So what leads some to warn about potential injuries as a result of cross fit participation?

1. Poor Technique

This could be because of the coach, or because of the participants. The issues are magnified when a lack of proper technique is combined with inappropriately fast progression. This is why many facilities start their participants out using broomsticks, or don’t even focus on lifts for beginners- because in most cases, you need to have the fundamentals of the exercises down before adding load.

One of my clients explained that when she got injured after doing CrossFit, the coaches did start her off with a broomstick, but kept telling her to toss on more load even though she had just gotten the broomstick down. This quick load progression combined with the often fast pace and explosive nature of exercises/workouts- are an injury time bomb.

2. Under-recovery 

I had one client who was super ambitious. He was doing CrossFit at Iron Tribe, and then asked me to provide him with high intensity personal training sessions in addition. I asked him to do split days- separating our sessions from the cross fit by at least 24 hours. 

He didn’t listen to my advice, and he got injured. This wasn't necessarily Iron Tribe’s fault or my fault. As his trainer, I advised him of the risks of overtraining, and Iron Tribe should have done similarly. In the same way that fitness professionals should be  Participants, themselves also have the responsibility to listen to their bodies and heed the advice of fitness professionals, the professionals also need to provide the advice.

After Grassroots, I’d say I had a great, although still limited, experience with CrossFit. If you try it out, enjoy the fun, community feel- but continue to be careful and listen to your bodies!

Huyen's Workout #13: Airport Edition / Anti-Sitting

The only part I don't like about going back to Atlanta, is sitting on a plane for 4 hours.

🎶 Typhoon by JohnnyBlasian

Don't get me wrong- I'm thankful I don't have to walk, but sitting for prolonged periods can do a number on your posture, mobility, and neglect the activation of key muscles like your glutes, back, and core.

This workout aims to undo all that! Try it after your flight, or even if you just have a job/classes that require you to sit for a long time!

You can do 15 repetitions for each exercise, and hold stretches for 30 seconds.

You should definitely walk and stretch during your flights (and at work) intermittently, too!

 

My First Time Flying with Acroyoga

This is what happens when a bare-foot stranger in tights approaches you in a crowded park and asks: “Do you want to join us?"

 

Okay, so I’m sure this isn’t what always happens- but being the mild germaphobe that I am, I’m glad I assessed his feet, my tights, and concluded that I would be sufficiently protected from any serious germs.

It started when Chantal, Sarem and I were awkwardly attempting to record workout videos in Dolores Park. We noticed a group of people nearby doing much less awkward- actually impressive, partner poses. Overestimating ourselves, we started to mimic the poses on our own. Nick, the kind bare-footed man, saw our struggle and invited us over.

He demonstrated with his partner, how easy the poses were once you had the proper positioning, and how posture and trust were key to ensuring the physics of the poses worked.

While my friends and I were successful in completing the poses with each other, there was still some nervous laughing, shaking, and spotting (support from experienced people in case we fell) necessary. Nick offered to “base” us. This meant it would be time for his feet and the front of my hips to make contact.

I left my friend go first. 😅

She was visibly and audibly excited at the ease of her lift-off, and immediately let her hands go to extend her torso into full “flying" position. Now I was ready.

Getting into the start position, I immediately felt the difference between my friends little feet digging into my hips creases, and Nick’s feet feeling like comfy pads. After the super smooth liftoff, I felt so comfortable that I extended my back more and reached for my feet to get into “bow" pose.

The initial joy of achieving the pose, combined with an intuitive desire to maintain the pose- caused an increased awareness of your body’s stabilizing muscles, and trust in your base. The result was a very unique mental calm and serenity that was intimately connected with your physical positioning.

I had never been happier to be making contact with a stranger’s bare feet before! 

He asked if we wanted to hang upside-down, and at this point we were much less hesitant. This position involved more steps, so I still let my friends go first to make sure I was still avoiding flesh to foot contact. 

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This was also dope! The simultaneous joy and peace from flying, could also be found in “bat” position. I had a newfound appreciation for acroyoga, and its ability to leverage physics to enable human body to achieve new physical and mental elevations. 

The next day, my friend’s back muscles were sore from being worked out by the extensions, and I got an amazing stretch for my hip flexors and quads.

Our wonderful instructor, Nick, is looking to go on the road with his partner to formally teach acroyoga across the nation. I got his contact number and hope to follow his progress. In the meantime, I definitely recommend you trying out acroyoga! It’s easy if you can get to Dolores Park in San Francisco- the people practicing are super friendly, so all you have to do is ask! If you’re in Georgia or just want to mitigate any barefoot fears, try an acroyoga studio, or very carefully try in your home using online tutorials!

Master Morning Workouts

Tips to Starting Your Day Strong.

Pictured below is how I often feel after a good morning workout.

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A lot of people seem impressed when they see that I work out before work- at 5 or 6am. I don’t think I’m any better than anyone else for being an early bird- it’s more of me trying to anticipate my own vulnerabilities. Knowing myself- I know I may feel tired after work, or eat something suboptimal too close to gym time- so working out first thing in the morning ensures I’m not affected by either of these!

Studies have shown performance benefits for working out in the late afternoon, but a lot of us are just trying to get our workout in before work or school days take their toll.

Besides getting rid of your worry about energy drain and specific meal timing throughout your day, morning workouts are beneficial for:

  • Providing you with a sense of accomplishment because- YOU DID THAT!
  • Subsequent energy levels: This varies from person to person, but anecdotally, many people report feeling energized throughout the rest of their day - after getting more than the orange juice flowing in the morning.
  • Establishing Habits: If theres constantly a reason for you not to work out when you’re done with classes/work- getting into a regular routine is difficult. Getting it done in the morning avoids potential interferences.

My Tips

  • Sleep in your workout clothes.

Not only is sleeping in your workout clothes a tangible sign of your commitment, it makes your morning routine one step shorter. It’s hard to turn back when you go to sleep looking this determined.  

Minus the sweat of course, save that for the morning.

Minus the sweat of course, save that for the morning.

  •  But really, Sleep.

Despite wanting to wake up an hour earlier, you’d be surprised how many people don’t go to bed one hour earlier. Sleep has been shown to have a strong effect of athletic performance, so even if you manage to get up after a few hours of sleep- you won’t be maximizing your gains!

  •   Warm up

As you may have noticed, the preparation for a morning workout is both physical and mental. Warming up not only prepares your body to move optimally, but it could help ease you out of any early morning grogginess or grumpiness.

  •  

    Set a few alarms

If you are as hard a sleeper as I am a light sleeper- one alarm will simply not do. Know yourself. If you and the snooze button are on particularly good terms, have another alarm or 3 lined up to break up this destructive relationship.

  • Have a plan.

    What are you going to do once you make it outside/to the gym? How many miles are you going to run? Are you going to set a new PR on your back squats? Or just make more progress in the workout program you’ve been trying out. Keeping this purpose in mind will give you something to look forward to and make sure that none of that hard-earned morning hour is wasted. Feel free to check out my 8 week-program if you need a place to start.

  • Find a buddy

Don’t you hate leaving your friends hanging? We have other concerns if you didn’t say “yes”, but in my experience, having a gym date is one of strongest incentives for getting to the gym early. You aren't the only one that misses out if you don’t follow through with the morning workout- but you have a whole ‘nother person for keep your accountable!

  

If you follow all of these steps and still can’t get your morning workout in... try lunch time! A workout later is definitely better than no workout, and sometimes better than a morning workout if that’s your jive! Tests these tips out if you’re trying to get into a morning routine and let me know how it goes!

brief, elaborate. all feedback is appreciated. (On the article or the tips.)
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Upcoming BLKHLTH Feature

BLKHLTH is a platform to educate, engage, and empower the Black community in improving our health and wellness.

I'm so excited that BLKHLTH reached out to feature me on their platform! SayHuyen's mission is to empower people to take control of their health and wellness in order to live their best lives. BLKHLTH focuses on doing this for the Black Community, to promote a world where race doesn't determine a person's health outcomes.

I'm excited for the interview to be published and for the important content that will come from BLKHLTH! In the meantime...

Check out BLKHLTH.com

IG: @BLKHLTH

FB: @BLKHLTH

TWITTER: @BLKHLTH

 

 

Trial Workout Plan

Looking for a small group of wellness warriors to try my High Intensity Strength Training Program! 

Any fitness level is welcome. 

You get 4 workouts a week for 8 weeks.

The only requirement is that you try to attempt all of the workouts and leave feedback each day. Feedback is key to this trial phase so I can make it better.

If you're interested, give me your info below! Only sending to a limited number. 

The form is closed. Please e-mail me if you have any questions. yousayhuyen@gmail.com