Gareth Pugh offers two classes focused on different muscle groups. One series concentrates on on upper-body muscle growth, while the other looks at the whole body with a particular focus on the glutes.
Guest blog: why bellydance? Join Kelly May 15 and find out
A guest post from trainer and bellydance instructor Kelly Enston. This post originally appeared April 19 on her site at KellyKinetics.
Why would someone want to bellydance, you may ask?
Well, there are so many reasons why people should bellydance!
If you are worried about it being a sexual thing, don’t worry, it’s less sexual than it is sensual in its movements. Originally the history of bellydance started as a dance developed by women for women.
Although there are misconceptions about what bellydance really is, be assured, and anyone can correct me, that it only became sexualized by men. Funnily enough, now bellydance has taken the entire world by storm and there are amazing male bellydancers as well. That being said, I welcome everyone into my classes.
If you are worried about showing your midsection, guess what?! You don’t have to unless you feel comfortable doing so. In bellydance classes, you can wear whatever you feel comfortable in. You can wear a full-length tank top or t-shirt, or you can wear something showing your midsection. The main thing is, no matter the level of coverage, it should be form-fitting so that as your bellydance instructor, I can properly see your body movements.
If you decide to start performing in small student shows or even professionally one day, that’s another level and even there, there are options on coverage level. Main point here is, do not let this stop you from learning. I want my students to be comfortable coming to class.
Besides being really fun… I share a list of other reasons to bellydance. Some may come with an explanation.
1. Learning about how your body moves and feels
Your fitness journey doesn’t always need to start in the gym.
The way I teach bellydance (based on Hadia’s Amazing Body Logic System), you learn what muscles create certain bellydance moves, how these muscles are meant to work to create those movements and in turn you develop a greater sense of body awareness. So many people’s brains are detached from their bodies. I help you reconnect mind and body through bellydance. The methods I use also provide the body with a nice massage!
2. Learning what it can do for your overall mind, body and soul.
Once you start to see how my methods to teach this dance art work, and you get more comfortable and confident in your abilities, you will see how bellydance starts to collectively affect your mind body and soul positively. I haven’t met a person yet, including myself, that this has not happened to.
3. Learning that every person’s body, mind and soul is unique and so bellydance will empower each of you in a different way.
I think this is self-explanatory. Every individual is unique. I expect feedback on this to be very different for everyone.
4. Learning about your strengths and weaknesses and having the courage to work on weaknesses in order to build them into strengths.
Learning anything new will allow this to happen, but I find learning how your body works is an excellent avenue for this type of growth.
5. Getting a great workout in a fun, safe and friendly environment.
6. Allowing yourself to learn about a new culture while having fun and making friends.
7. Allowing yourself to use your body for something it was built to do.
If you want to bring fitness and health, joy and empowerment into your life, then come out and learn what bellydance can do for you!
Intermittent fasting worked for Hugh Jackman. Is it the future of fitness?
If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.
This post originally appeared July 16, 2018.
People are talking about Intermittent Fasting. It’s how Hugh Jackman got so pumped for Logan! It’s how you can control your appetite and eat whatever you want! It doesn’t care about carbs or fats! It’s a war on breakfast … and breakfast is the most important meal of the day!
What is Intermittent Fasting?
Intermittent Fasting is eating within a specific timed window. It’s become increasingly popular over the past few years because preliminary studies on mice and observational ones in humans suggest this method of eating might translate to weight loss and, at least in some cases, improved metabolic health. It’s also become increasingly easy with apps like Zero to undertake a fast — as they allow you to set your fast time and alert you when your fast is over.
What Do I Need to Do?
Depending on the fast type, you complete your evening meal and then fast for a designated amount of time. For some, that’s 16 hours. Others may choose the 13-hour circadian-rhythm fast where you start fasting as close to sunset as possible for at least 13 hours.
Does it work?
Yes and No. According to recent studies, nearly all types of intermittent fasting are physically and mentally harmless — and can result in some weight loss. However, there’s no evidence to show that intermittent fasting can result in more weight loss or superior health metrics compared to plain old continuous caloric restriction.
Should I Try It?
Like any new diet or exercise regimen, you always should check with your doctor before diving in. Do your research and don’t be swayed by the promises of miraculous instant weight loss. We’ve been through this before where a magical solution guarantees instant results.
More Information Please!
Try these links and learn more about the pros and cons of intermittent fasting:
Forget dancercise comparisons: appreciating barre for its isometric benefits
Barre studios are springing up as quickly as spin studios were a couple of years ago. With strange socks with jelly grips and unitards that send you into Flashdance flashbacks, is this new fitness-dance hybrid for you? Will you have to learn difficult combinations and wear a tutu? What exactly is a barre class?
Barre classes combine strength training and cardio by focusing on small, isometric exercises. Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. Isometric exercises help maintain strength.
The barre is the primary prop used to balance while performing these isometric exercises. Depending on the class and instructor, you will also use very light weights (1 to 4 lbs), a strap, weighted balls, and those squishy exercise balls that only seem to exist in fitness studios.
Each class begins in the centre of the room and moves through a specific set of poses. You start with core (planks, modified push-ups), then move on to arms (small biceps curls, tricep extensions). Following this, you will find a place at a ballet bar and perform exercises that target your legs and glutes. Each exercise focuses on small pulses movements — you will hear “up an inch, down an inch” so many times — and works to fatigue.
There are a number of benefits to barre classes. It’s a challenging workout that focuses on tiny movements. You can be a fitness novice or an expert and still find yourself tired by the end of the hour class. The class is also good for joints as there are no high-impact components. Each studio seems to follow its own flow so once you have taken one class, you will have some idea what to expect. Of course, different instructors will change and modify based on preference and experience.
While barre classes do boast benefits like improved posture, muscle definition, weight loss, increased flexibility, and reduced stress, they really are no different from any enjoyable group exercise, yoga, or pilates class. The techniques are ballet-like but they won’t give you a dancer’s body. You will feel taller and stronger, more aware of your core and posture, but you won’t be asked to dance lead by the National Ballet of Canada. There are also a lot of squats, or pliés to use the correct ballet term — so if you suffer from knee issues this class may not be for you.
Like many group exercise classes, barre studios can be expensive and may require a monthly or class number payment commitment. Fortunately, the first class is often free so you can try out the class and determine if it’s a right fit. ClassPass (link to Committing to a class blog) also includes a number of barre studios and classes options to make this group fitness class more affordable.
And barre isn’t just for women. Like many lower impact studio classes, barre classes seem to predominantly attract women. However, all of us can benefit from an hour of tiny, exhausting movements, and being reminded how our abs work.
Assembling your care team: do you need bodywork specialists to supplement your personal trainer?
When you are assembling a care team, your personal trainer is at the center. They can assess your overall wellness holistically and your one-on-one work together can be complemented by other individuals with different skills and experience.
I find myself guiding my clients routinely to two specialists: a chiropractor and a massage therapist. Most personal trainers will have relationships with other bodywork specialists and can recommend them, if asked.
Chiropractors manipulate the spine. They believe that proper alignment of the body’s musculoskeletal structure will enable the body to heal itself. Manipulation is used to restore mobility to joints restricted by tissue injury or repetitive stress.
Following an initial assessment, a chiropractor will work with you over a period of time to address immediate issues. They recommend monthly assessments to proactively prevent issues from returning.
Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons, and ligaments. Massage may range from light stroking to deep pressure. Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain, and muscle tension.
There are many different kinds of massage from deep tissue to hot stone to reflexology. It may take time to find the right type of massage and the right therapist. Every therapist has their own specialty so see what feels best for you and your body. Some practitioners have a variety of massages they offer so learn what is in your therapists’ skill set.
Both massage and chiropractic work can be covered by workplace benefit plans. Like visits to most specialists, your initial appointment will be longer and potentially more expensive. In this assessment, be clear about why you were referred and even demonstrate some of the exercises your trainer has shown you. Like any relationship, working with a chiropractor or massage therapist relies on honesty. Your therapist will look for cues of discomfort during your treatment but nothing replaces clear feedback.
From craniosacral therapy to osteopathy, I feel it’s essential to explore bodywork specialties and try them out myself. This way, I can provide you with an unbiased recommendation and we can discuss whether or not this would be a beneficial addition to your regular care routine. It can be easy to start making appointments with multiple therapists but research and recommendations can help you avoid adding too many people to your wellness payroll.
Video: Joseph Cipriano, DC
With weight training, it's not how much you lift, but how well you lift it
No matter if you are a beginner or a pro, the benefits of weight training are far reaching and long-lasting. We’ve debunked the myth that weight training makes you bulky and have emphasized its importance as part of a balanced fitness regime.
You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn’t safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight-training efforts.
Proper form matters — and this starts from the moment you take your weight from the rack. The better your form, the better your results. If you find your neck kicking in when you should be using your arms, decrease the weight or the number of repetitions.
If you’re new to weight training, work with a personal trainer who can introduce you to the basics of proper technique. They will be able to instruct you on good form and even provide modifications to accommodate any injuries.
If you are using classes like Body Pump or another group barbell workout to introduce you to weight training, start with light weights. This way you can focus on the instructor’s (or virtual instructor’s) technique. Your instructor will demonstrate good form and give you many verbal cues throughout the workout. Once you’ve conquered the mechanics, you can move on to heavier, more challenging weights.
If you’ve been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make. We all get into patterns and our bodies can compensate for weaknesses. This can result in incorrect technique and potential damage. Even trainers can use a check-in with another professional to correct bad habits and assess technique. There are always small adjustments that can be made to improve alignment and efficiency.
By prioritizing good form over heaviness of weight or amount of repetition, you will get more out of your weight training workout. You will protect yourself from injury and build a foundation for future success.
When it's not just you: is CrossFit the new step aerobics?
Maybe you’re like me and remember when gyms boasted Step Aerobics classes by the dozens. Or maybe you can still do a grapevine. But it’s also possible that you are young enough not to even know what a grapevine is. In the 90s, Step and low-impact cardio aerobics were everywhere. These classes had one intention: get your heart rate up.
Cardio was the key to weight loss. And that was it. It’s funny to think of this now because we wouldn’t imagine a cardio-only option in group classes. Even spinning has incorporated short weights sets.
There are trends we hope to never see again. If you talk to someone who was an avid stepper, they probably have knee problems. Slamming your leg on a plastic step in time with the music will undoubtedly leave you with physical scars. Of course, at the time, we didn’t really know any different.
But if we look at the history of group fitness, we can see a direct evolution between our past and our future. While we can laugh about classes of women all hooked up to vibrating belts, we can actually see a correlation between this and current EMS training. Sure, the equipment of today is much more sophisticated but the intention remains the same. Those 1970s leggings of Jazzercize have become the 2018 leggings of Barre. As we learn more about the body and what works (and what doesn’t), exercise trends edit themselves.
And no matter what the exercise was, one thing remains consistent. Community has been a large part of most group exercise classes. Whether it’s a friendly face at the door or recognizing your best fitness friend or that nemesis in the front row who performs every exercise with too much energy, exercising in groups has always been part of the equation.
For many people, being part of a class provides them with more than motivation. If you look at the rise of CrossFit boxes, the emphasis is on working out together. A recent F45 studio that opened in my neighbourhood has asked everyone attending classes to pose for photos to promote a more communal feeling. Knowing people by name reduces barriers between the instructors and class attendees. It also makes it easier to call you for a simple correction.
Humans are social creatures. Getting a friendly smile from someone who is also trying to wrestle with a kettlebell or cheering on those who cross the finish line last in a running club provides us with a dopamine rush of success and belonging. If you’ve ever wondered what happens in a mysterious exercise class, you’re more likely to enlist a friend to join you. There is strength in numbers and shared motivation through friendship. And it’s more difficult to cancel on a friend than cancelling a class.
As exercise trends will continue to develop in weird and wonderful ways (mermaid class anyone?), class fitness isn’t going anywhere. In fact, it’s becoming more and more segregated with studios popping up for very specific purposes. So whether you prefer to attend anonymously or are looking forward to joining your crossfit friends for a full fat latte to celebrate how you’ve crushed the W.O.D., trying a class can shake up your routine.
Image sources: crossfitthebridge.com, crossfithavoc.com, beautyheaven.au.com
Feeling the connection, extending the range: the benefits of Fascial Stretching Therapy
Last week we talked about the importance of incorporating stretching into your workout and outlined its many benefits. Today, we’re going to focus on Fascial Stretch Therapy — a type of stretching that targets not only muscles but fascia.
Fascia is the connective tissue that surrounds muscles, bones, and joints. It wraps and supports muscles, bones, tendons, ligaments, organs, nerves. Fascial Stretch Therapy (FST) is an assisted stretching body treatment that is performed on a treatment table. Because FST targets the entire joint and joint capsule by gently pulling and moving your arms, legs, spine, and neck in a smooth motion through varying planes of movement, the experience is both stimulating and relaxing at the same time. In a session, your body will be moved and stretched in ways that you just can not do on your own.
Traction is very important to the treatment. Gentle traction is applied to the joint being targeted, opening up the joint and creating space for increased range of motion before taking the limb through the movement pattern — paying attention to the fascia restrictions that may need to be addressed.
FST is not a painful practice. However, you might find the stretching sensation uncomfortable if a joint is really restricted. As we always advise, it’s very important that you speak up if you are in pain or feeling intense stretches beyond your comfort zone.
Following your treatment, you may experience a sense of lightness or of being more open. Like most types of body work, the effects are cumulative. Long-term benefits of FST can include an increased range of motion and muscular balance. While FST can reduce risk or injury and improve muscle function, this type of stretching will decrease compression and impingement in joints.
A number of our trainers at TrainingSpaces offer FST — so don’t hesitate to contact us for more information.
For more information about FST, check out these links:
Video: activekinetix.com, Burnaby / Vancouver
Improve flexibility, reduce stress, boost circulation: don't forget stretching after a workout
So you’ve finished a workout. You’ve taken an hour for yourself and pounded it out on the treadmill, kept up pace in spin class, or sweated it out lifting weights. It’s time to move on with your day. You take a moment before heading out the studio door. Should you spend time stretching? Do you really need to lie down and pull yourself into a deflated pretzel before removing your sweaty clothes? Is stretching that important?
The answer is yes. Stretching is essential. If you haven’t stretched, you haven’t completed your workout. It’s easy to ignore stretching — especially when you’re in a rush. However, if you aren’t stretching you’re missing the full benefits of your workout.
The most obvious benefit of stretching is improving flexibility and range of motion. This ultimately improves your physical performance and helps reduce risk of injury. In aiding your range of motion, your body requires less energy to make the same movements. This makes future workouts more efficient.
Flexibility isn’t the only benefit from stretching. A 2013 study evaluated how heart attack patients responded to stretching as part of their rehabilitation. Among the findings: regular stretching improves circulation. This increases blood flow to your muscles — which can shorten your recovery time and reduce muscle soreness. If your muscles are already contracted because you haven’t stretched, they will be less effective during exercise. Regular stretching will relax all of your muscles and enable them to be more available during exercise.
The benefits of stretching aren’t purely physical. There are mental advantages as well. Stretching is a great way to alleviate stress. A buildup of stress causes your muscles to contract, making you feel tense and uneasy. It also encourages the release of endorphins, providing a sense of tranquility and euphoria.
Now that we’ve outlined just some of the benefits of stretching, you need to incorporate it into your routine. There are also a number of apps, like lolo fit’s Performance Stretching, that can guide you through a varied routine that you customize based on your workout. Whether it’s stretching with a foam roller or post-running, these apps target the muscle groups that need attention — relieving you of the guesswork associated with determining the best stretch for your activity.
So it’s time to stop thinking of stretching as a luxury and embrace it as a necessity. You’ll feel stronger, more flexible, and happier.