Signs -Can you guys even imagine my excitement and joy when I was walking in the middle of the woods in Breckenridge, Colorado and seeing this sign. If you have taken my classes you know how much I emphasize the importance of thinking of your glutes as three separate muscles (gluteus maximus, gluteus medius, gluteus minimus) not just one muscle.The gluteus maximus and gluteus minimus/medius muscles have different functions and require different types of exercises to effectively strengthen and target them. While some exercises such as squats and lunges can work both muscles to some degree, targeted exercises specific to each muscle can provide more optimal results. This is why I place such importance on incorporating a series of movements that work these muscles in different ways, leading to improved strength, definition, and tone and overall more balance, power and stability in the glutes. Weakness in one of these muscles can result in tightness or weakness in the hips/glutes.
Read moreBarre For Skiers!
I always hear from the skiers in my barre classes how much barre has helped improve their skiing. I haven't skied in almost 15 years, so I have had to take their word for it. Until now! I have to say WOW it is true. I had an absolute blast skiing and was amazed at how strong and balanced I felt on the slopes. I have always talked about the benefits of barre for skiers but it is so great to experience it myself.
Barre helps develop strength, endurance, and mobility in the lower body (thighs, glutes, hips) needed for balance, stability, and for downhill skiing. I certainly felt all of that. I especially think the many barre exercise that require balancing on one leg, helped me be able to make turns and shift my weight into one leg while traveling down a hill. Overall, the biggest benefit was being able to enjoy the day because I was able to ski with ease and control. Just another reason to love barre!!
Read moreConsistency: Long-Term Change Requires Long-Term practice
This year has reminded me of the truth about physical transformation…that significant long-term change requires long-term practice. Covid pretty much forced me into this reminder. Consistency is the key and there is no way around it. If you just experienced an eye roll – I totally get it. Hearing that can be really overwhelming and annoying. Trust me, I wish I could say if you do this for two months you can achieve great health, balance, and strength and you will stay like that forever. How amazing would that be? If change is your goal it is going to take time dedication and practice. Whether that is physical, mental, or learning a new skill. Is committing to doing the work it takes to reach a new fitness goal challenging, oh yes, but the increase in energy and positive results are so motivating and rewarding in so many ways. It will be worth it.
Read moreHow Barre Helps me stay Fit Over Forty
At 43 I am the strongest I have ever been in my life. I did it by shifting my mindset (and working seriously hard). I find talking about weight loss/ getting in shape right now, pretty tricky – mostly because I want to be careful not to promote the wrong message. And because one of the biggest pitfalls I see being “sold” in the world and on social media about fitness/weight loss is the idea that you can “start this program or that one or follow a certain diet” and you will look completely transformed in X amount of time. The problem with this is that – 1) I really believe there is no one fit all approach to health and fitness, what worked for one person may not work for all and 2) the people promoting these transformations I can bet you, are often times doing way beyond what they are sharing that they do. This is often leaving people that don’t get the results promised by some programs felling like they failed or they must just lack the discipline to change (trust me I have been there). And that can be very demotivating. For example, I can share with you what I have been doing to get in better shape, if you ask me , I would say “teaching 4-5 barre classes a week ( now online I actually do the class) and lift weights twice a week, and eat healthy. Great- sounds simple right? But what is missing is on top of that – I physically practice the class before I teach it, I am active pretty much all day with my kids, I take my dog on long walks, I eat very strategically based on the amount of exercise I do each day ( this is to make sure I am eating enough) . I am moving way more than my workouts. I am sharing all this because it is the whole real picture, not a packaged wellness program. And I am really enjoying it. Side note: Joy is a secret ingredient to sticking with a program long term (More on that another time).
Read moreMidday Moves: Triceps
Triceps - these barre inspired moves are designed to target and tone the triceps muscles. Move through these exercises at your own pace. The video is sped up a little bit ( so you know you don't have to move that quickly). A more detailed explanation of these exercises
below:
Read moreMonday Moves: Glutes
Hip Bridge Pose or “Back Dancing”
Benefit: This is a great exercise to strengthen and sculpt the glutes while at the same time adding in a stretch to the lower back.
Play one of your favorite songs with a good beet ( 125-135 Beats per minute). A song I love for this exercise is “Dancin” by Aron Smith Lie flat on your back with knees bent and feet flat on the floor.
Monday Move: Triceps and Upper Back
Stand with your feet hip-width distance and parallel; softly bend both knees. Take one end of the resistance band and place it under the back of your left foot. Press your left heel firmly into the band to hold it in place.
. Lift the other end of the band up and over your head, and hold on to the band with both hands (adjust your position on the band to create your desired level of resistance). Make sure that your elbows are pointing forward and biceps are aligned with the ears. Relax the shoulders down the back and pull the abdominal muscles in
Lift the hands upward toward the ceiling until arms are almost straight or until you feel the triceps muscles engage (important to avoid fully extending the arms and locking out or hyperextending the elbows; keep a slight bend to the elbows).
Bend the elbows lowering hands downward behind your head until wrists are in line with your elbows. Engage the triceps to re-straighten the arms back over your head. Be mindful to keep the shoulders drawing down and away from the ears as you move the arms. Repeat 10 times. For an added challenge, you can add on the next two exercise variations. Variation 1: Slow down the movement by lowering the hands down for 2 counts and then lifting hands up over the head for 2 counts. Repeat 10 times. Variation 2: Hold the hands over the head (until arms are almost straight) and then bend the elbows, lowering hands behind your head just an inch and then lift the arms back up an inch. This small and controlled movement will deepen the muscle contraction. Repeat 10 times.
Monday Moves: Abs
The abdominal muscles are very important when it comes to being able to move the body. The abdominal muscles are made up of many diverse fiber attachments on the front sides bottom, and back of the trunk, the mid-section and all the way down to the pelvis. Not only do these muscles flex, extend, bend and rotate the torso, the abdominal muscles can help move the pelvis, thigh, spine, head, and neck. Therefor it is important that abs muscles are strong enough to support movement and stability in the body. The abdominal muscles also play a role in breathing.
Read moreMonday Moves: Inner Thighs
Strong inner thighs are important for providing support and stability to the hips and the knees joints. I love this exercise because it allows for isolating and strengthen the inner thigh muscles without the added weight of a standing exercise which may put extra strain on the hips and/or low-back. If you do have any injuries, strains or weaknesses ( hips, knees, low back) this is a great option for a modification for thigh work. This move can also be done without a resistance band, just focusing on engaging (moving) the inner thigh muscles.
Read moreMindful Movement
One of the most successful strategies I have been using with my students and clients who are already regular exercisers, but not seeing results they want is by encouraging them to embrace more mindful approach to their exercises and fitness routines. By mindful, I don’t just mean trying to be more present, more in the moment, more breathing, but this is more about incorporating the same type of balanced approach to exercise that most people do with their eating habits. For example, most people don’t eat the same foods every Monday, every Tuesday, every Saturday etc. etc.. year after year. Yet, when I hear from many of my students, I often hear a similar story like this “I spin on Mondays and Wednesdays, boot camp Tuesdays, Barre on Fridays, and Yoga on Saturdays. This has been my cross-training schedule for 5-10 years”. The type of exercises doesn’t really matter, it is the more the emphasis on a routine that people are following month after month without getting the results they are looking for. I hear this all of the time that people find a fitness routine that fits their schedule or, or a list of favorite instructors they follow, and they will stay with this exact plan for a long time, even if they are not seeing the results that they want, and even if it is not necessarily making them feel good.
Read moreOh What A Night: Fitness, Fashion & Philanthropy
With Kick it By Eliza founder, Eliza Shirazi Nick Cosky Photography
The Heart Rates for Heart Beats event was a blast! So grateful to the many women who came out to celebrate National Heart Month by participating in a Kickboxing-Barre inspired workout and girls night out to benefit the American Heart and Stroke Association. The turnout was as amazing as the energy that filled Ink Block last Thursday night. Thank you Ink Block for hosting us in your beautiful space that was perfect for combining fitness and fun. I am truly touched by the support from the guests and the sponsors of the night including Gogarbaj, Organic Bath Company, Mother Juice, Inda Creations, and to Nick Cosky Photography for capturing the event. Thank you Fomo Prescription for helping to promote the evening!
Read moreLet's Raise Heart Rates For Heart Health
Happy National Heart Month! Valentine's Day is not the only way to celebrate the heart this month! Join me for a fun girls night out to raise heart beats and awareness on February 16, 2017 at 7pm at Ink Block Boston. The night will start off with a unique class created by myself and Kick It by Eliza founder Eliza Shirazi. The awesome workout we have put together combines Barre inspired sculpting techniques with the high energy, heart pumping cardio benefits of Eliza's kickboxing routine. After the class there will be shopping for quality, sustainable second hand clothing from GoGarbaj, and organic fair-trade products from Organic Bath Company, and cold- pressed juice refrechsmens from Mother Juice. Proceeds from the evening will go to The American Heart and American Stroke Association. I am so excited for this event and so grateful to Eliza and all of the sponsors for helping to raise awareness about heart disease and stroke and to support the the American Heart and Stroke Association. Since having my stroke four years ago, I have been on a journey to spread the message that embracing a healthy lifestyle can significantly reduce ones risk of heart disease and stroke. I can think of no better way to celebrate heart month and continue to spread awareness then at this heart-healthy night out. Tickets are $15, and space is limited. Purchase link.
Read moreOh, Tuck!
If you have been taking my barre class, you've heard me talk about the “barre tuck” and the importance of not “over-tucking” or not exaggerating the tuck position. The term “tucking” has become as commonplace as barre socks in barre class. However, even though the term is pretty standard, the actual “tucking” has ended up having quite a few variations depending on which studio you are in. Many barre students head to their favorite class hoping to stay perfectly tucked the entire time. A lot of good intention here, however, performing the tuck out of proper alignment may be doing more harm than good. Tucking incorrectly over time can potentially cause injuries and strain to your hips, pelvis, and lower back.
What is the tuck?
Read moreWhat Is The Ideal Exercise?
I get asked this question all of the time... My answer is, “barre, obviously..." No, but in all seriousness, I do feel that the type of barre classes I teach do come pretty close to hitting the three key components of fitness that I believe are necessary to being fit and healthy. The goal is also to keep people healthy in order to complete every day activities: Cardiovascular health, resistance training and flexibility. How you combine these three components may vary depending on your health and fitness goals, the time you have, and the intensity at which you workout. So after being asked this question “what is the best workout,” I decided to do more research to support my answer that barre comes pretty close. We all are always looking to find the "perfect workout” that helps us reach our goals as fast as possible. It is important in this quest that we think about how we can be exercising as “smartly” and effectively as possible, as well as staying in that balance between over-exercising and what is good for our bodies. For example, for runners, a recent finding published in an article in the Journal of Physiology showed that just three 30 minute sessions of SIT (spring interval training) were as effective as five hours worth of steady-state exercise. That is a huge time saver! However, the study also shows that doing too much SIT and too intensely, becoming over demanding on your body, can actually slow your progress. So finding the balance is key, and determining that balance can take some time - which requires the ability to pay attention to your body. My gauge for myself, is post workout. I want to feel challenged, but still energized and not depleted, and eventually want to see results (sooner rather than later). If you have a workout that you love, but seems to wipe you out, look for ways to cut down the intensity and duration, or reduce the number of times per week you do it.
Read moreDecember is the New January ... Why Wait
This year I am going to start in December! As of today, I am starting my plan to take it to that next level now instead of waiting for January 1st. I want to start 2015 already in-progress. For me, health and fitness these past six months (post-surgery) have been pretty up and down. I had to take some “time off” because of recovering and some health issues and have since let myself use “recovering” as excuses to let myselfease up on the routines that I know make me feel my best, eg. keeping a regular exercise schedule, trying new things here and there (which I love to do), and eating the ways that make me feel my best.
Read moreIt is Officially Holiday Party Season! Get Ready for it with the "Party Girl Dip"
Happy December!!!! A sure way to feel party ready this holiday season is to get those arms ready for any sleeve style, even a fitted long sleeve looks better with shapely triceps. The "tricep-dip" or "reverse push-up" is easy to do at home and requires no equipment. This is a foundation exercise in Barre and can be really effective if done consistently and with the correct form.
To set up:
Read moreRise, Shine, & Shake
Breakfast shakes are a staple for me. I incorporated them into my diet about 2-3 years ago when I got serious about losing the weight that I had gained during my pregnancy, and I also just wanted to feel healthier.
Read moreFinally Sharing Them...My Before and After after Photos: Bouncing Back Post-Baby
I often get asked from people who have known me pre, during, and post pregnancy: What did I eat to lose the baby weight after having my two children (I gained almost 80lbs .. twice) and how did I get started back into exercising? There are no short answers to these questions and I have no formal education in nutrition, but I love sharing what worked for me. Note: I had a really hard time finding pictures of me post-baby. I would never let anyone take any pictures of me. All of these are of my daughter or son 4 months old or older. Looking back that is just so silly. Every pound was worth it. I would do it a million times over. I just wish I could say that extra weight didn't bother me during such a happy time, but it did. Especially since the weight didn't start coming off until I got serious about my eating and exercise plan once my daughter was 9 months old.
Read moreBooty With A purpose
Now that summer is over (unofficially), it's time to focus on all the things that make fall great. The most important being, your fall wardrobe, and within that, everybody's staple, their jeans. For anyone that knows me, knows that I've never really been a jeans kinda gal... somehow over the last few years, I've gotten away with rocking leggings, skirts and dresses... ok, on occasion, I've donned a pair of jeans, but for the most part, I've been denim free. This year, I have rekindled my love for jeans, I think, partly due to the fact that I've literally gotten my ass into gear this summer thru my barre workouts. And what better way to show off those buns than in a pair of denim beauties.
Read moreLife Isn't a Sprint..It's a Marathon
Boston Marathon and the intense motivation the thousands of marathon runners must have to challenge themselves to running 26.2 miles. I mean, that’s pure motivation, drive, spirit, endurance, strength, will, bravery and passion… that’s moving two legs just one step, one pace, one mile at a time to achieve one single goal. Motivation is an amazing force. It can take you from one place in life to somewhere you never imagined in your wildest dreams.
This really got me thinking about the role motivation plays in each of our lives. What is your motivation? Do you have any? Is it easy for you to find it or is it a constant battle? Is it to drop a few lbs. (or 60), lose an inch, run a mile (or 26.2), increase your strength, get a new job, get out of bed, get over someone or something? All goals, no matter how big or small, how easy to realize or out of this world they may seem, have to start somewhere.
Read more
