Studio: Vista Yoga
Class: Gentle Basics, Tuesday 8:30am
Class description from website: GENTLE/RESTORATIVE: Experience the calming and restorative benefits of Yoga through the use of gentle flow, postures with longer holds, mindful breathing and props for support. Soothing and nurturing, allowing the body to return to its natural state of balance. *For all levels. No prior experience necessary. BASICS: Safely build your practice and deepen your experience of the fundamentals of Yoga, with emphasis on proper alignment and breath awareness. *Appropriate for Beginner to Advanced
Phone: 404-929-YOGA (9642)
Cost: “Drop-In” single class is $15. They also offer packages for multiple classes.
What to wear: Comfortable clothes. Yoga pants, leggings, tank top, t-shirt etc. Shorts are never really the best option for yoga as you never know what poses will give the person behind you or next to you an impromptu peep show.
The temperature of the studio was comfortable. I wore long leggings, a tank top, and a thin, long-sleeved shirt and kept my long-sleeved shirt on the entire time. I covered myself with a blanket for Savasana, which is the traditional closing pose for most yoga classes where you lie on your back with your eyes closed for a few minutes. Your body temperature tends to drop when lying still so my Floridian roots usually call for a blanket.
No shoes are needed for class. In fact, you are required to remove your shoes before stepping into the yoga studio from the reception area. If you are not comfortable with bare feet, you can wear socks, but you might want to purchase socks made for yoga as regular socks tend to be slippery on yoga mats.
Class size: Small. There were 12 people including me, and a range of ages.
Volume and type of music: Music was quiet. It sounded like a folksy type of music, but I honestly barely noticed it. The teacher, Theresa, was easy to hear and understand over the music.
Impact: No impact.
Modifications: As with any yoga class, modifications were provided throughout the class. Theresa wandered around during class so she was easily accessible if you had questions or concerns.
Format of class: The class was 75 minutes. Theresa informed me ahead of time that the class moved slowly and began with a long warmup and a focus on breathing. We did not do any vinyasa (a basic definition for this sanskrit term is systematically moving from one posture or pose to another letting your breath guide you). Theresa said she has formatted the Gentle Basics class to allow students to open up physically and reflect inwardly mentally.
Before beginning class, Theresa asked if anyone had any tight areas they wanted to focus on for the day so she could make adjustments to the class as needed. We began the class in a seated position and spent the first 15 minutes going through some breathing exercises and techniques. If you are new to yoga and think this sounds hokey, I invite you to attend any yoga class with an open mind because you have no idea how healing deep, full breaths can be.
We spent the next 25 minutes with some basic postures, or poses, on the floor. We spent quite a bit of time in each pose and moved slowly from one pose to the next. We didn’t go into Down Dog (hands and feet on the floor, hips up in the air) until 40 minutes into the class, or into a standing pose until 45 minutes in. We eventually did a couple of *balancing poses (Tree Pose and Warrior III) and a variety of *standing poses (Warrior II, Side Angle Pose, and Triangle Pose) throughout the session. The teacher guided us slowly through these poses and we only held each pose for a few breaths. For the last 15 minutes of class we brought our mats to the wall for Legs Up the Wall (lying on your back, head facing away from the wall, hips against the wall, and legs extended up the wall). We did a few variations of this pose and then made our way into Savasana or Corpse Pose.
We were in Corpse Pose for about 4 or 5 minutes…heck, I’m not going to lie, I have no idea how much time we spent in Corpse Pose, but it’s never long enough!! 🙂 Following Savasana we made our way to a seated position, and participated in one last “Om” to finish class.
When we exited the studio there was fresh fruit in the reception area for us to nosh on.
*You can google any of these poses to see what they are.
What to expect:
Expect a basic yoga class that is appropriate for all levels.
Expect to move slowly. This is not a power yoga class so don’t go expecting to sweat or wrap your leg around your neck by the end of class.
Expect some breathing exercises that you might find silly if you’re new to the yoga way, but I challenge you to participate! Remember, yoga is much more enjoyable when you go in with an open mind.
Expect an “Om” at the beginning and end of class. Everyone will have their eyes closed and you don’t have to be loud. I bring this up because I have several friends who are not fans of the “Om,” but it only lasts for a few seconds and then you move on. Again, open mind and it’s painless.
Side note: As with any yoga studio, Vista Yoga offers a variety of classes ranging in style and level.
Who should take this class: This class is wonderful for yogis of every level. I consider myself to be an intermediate to advanced yogi but I am NOT a morning person so the speed and format of this class was perfect to wake up my body with minimal effort.
This class is perfect for people who are new to yoga and are still exploring how their body moves and adapts to each pose.
It is also ideal for someone who is recovering from an injury but still wants to participate in some form of movement.
Professional advice: Arrive 5-10 minutes early so you can set up your mat, use the bathroom and get settled. If you can’t get there early, don’t stress. If you are late, just make sure you are quiet as possible. Again, don’t stress too much, life happens.
As I’ve stated throughout this post, always approach yoga with an open mind. You might not feel comfortable with certain poses or breathing techniques, but everyone who has taken yoga has been in that boat. You get comfortable with it quickly.
Leave your competitive spirit at the door. This is not a competition to see who can balance the longest or get their leg the highest. Yoga is a never-ending journey.
Listen to your body. Yoga should not be painful. It might be challenging at times, but it should never be painful.
Always tell your teacher at the beginning of class if you have any injuries.
Don’t eat anything too heavy too soon before class because certain poses (e.g. twisting poses) might encourage unwanted emissions during class…
Thank you to my instructor, Theresa, for a lovely class and thank you to the co-owner, Marty, for being so welcoming!
Studio: Icebox Cryotherapy
Description from website: Icebox Cryotherapy uses gasiform nitrogen to lower the client’s skin surface temperature from normal body temperature to 30 degrees Fahrenheit in 30 seconds or less and keeps it that way for two-three minutes. The skin reacts to the cold and sends messages to the brain that acts as a stimulant to the regulatory functions of the body. It produces the scanning of all areas that may not be working to their fullest potential.
Location: Buckhead Court Shopping Center, 3872 Roswell Road, Suite A-2, Atlanta, GA 30342
Phone: (404) 890-7066
Cost: Single sessions are $70. They also offer packages for multiple sessions.
What to Bring: Yourself.
What to wear: Anything! You’re going to end up taking it all off when you get there. They provide you with a plush robe, gloves, and, booties (not to keep, just to borrow). Don’t worry, no one sees you naked but you!
What to expect: After signing in and filling out the appropriate waivers, I had my blood pressure taken to ensure that it was not too high or too low. This was done because your blood pressure may fluctuate during the treatment. Following the BP reading I was shown to a private dressing room that connected to the treatment room. After putting on my birthday suit, the robe, the gloves, and the boots I was ready (and slightly nervous) for the ice box (technically called the cryosauna)! After getting into the cryosauna I removed my robe and braced myself. It’s like a giant tube with an opening for your head to stick out of the top, so I don’t imagine that people with claustrophobia would have a problem. You stand the entire time you’re in the cryosauna, and none of your body touches any part of it, so don’t worry about your naked bits touching places other people’s naked bits have been. Since the session only lasts three minutes the cryosauna got chilly quickly. In the first minute I felt myself getting a little panicky because it got really freaking cold, making it a little difficult to breath, but I was able to calm myself down with some deep breaths, and a little conversation with the staff keeping me company during my arctic endeavors. I am not going to lie, It was a looooong three minutes, even so, it was still much more tolerable than an ice bath. Just so you know, there is no water involved, it’s just a super cold fog that chills you to the bone…in a good way! Once the treatment was over, I put on my robe and I went back to the dressing room to get dressed. No need to shower before or after (at least no need to shower because of the treatment) just dress and go! I was offered warm tea and, believe it or not, a stationary bike to pedal, if I needed to warm up before leaving (the bike is not done naked…only the cryotherapy), but the freezing feeling had gone away once the treatment was over and I put on the robe. A few minutes after finishing the treatment I started to feel amped up, like I had just consumed a few cups of coffee. This feeling lasted for a few hours. The following day, I didn’t notice a big difference, however, two days after visiting Icebox my knees felt great and the dull aches and pains that haunt me on a daily basis were barely noticeable.
Who should do this treatment: Athletes, weekend warriors, people who exercise regularly, anyone who has soreness, aches and pains, crackling joints, and other irritating ailments that plague active people. Icebox provides a list of health issues that prohibit you from getting cryotherapy treatment so make sure you read the list carefully when filling out the waivers.
Professional advice: Don’t psych yourself out. I got nervous right before entering the cryosauna and I think that is what freaked me out, not the actual treatment or the cryosauna. Just remember that it’s only three minutes, less than a song, and you can jump out at any time. The absence of achy irritation a couple days later is worth three minutes of being naked in a frozen tundra.
Thank you to the staff at Icebox for a wonderful and refreshing experience!
Studio: The Forum Athletic Club-Buckhead
Class: Fast Twitch
Class description from website: A fast-paced 60-90 minute workout guaranteed to keep your muscles guessing for maximum gain.
Location: 3393 Peachtree Road NE, Suite 2010-A, Atlanta, GA 30326 (Lenox Square)
Phone: (678) 904-1940
Cost: First class is free. $15 per class for Forum Athletic Club members; $20 per class for non-members. They also offer packages for multiple classes.
What to Bring: Water, towel. They have water fountains if you need to fill up.
What to wear: Comfortable workout clothes. Yoga pants, leggings, tank top, t-shirt etc. Shorts are fine, but I would wear bike shorts because you will be up, down, pushing, pulling, on your back, jumping, running, planking, etc, etc, etc. Comfortable athletic shoes (cross trainers, running shoes).
Class size: Large. There were about 30 people.
Props used: Resistance training machines (leg curl, leg press, cables, lat pulldowns, etc); cardio machines (treadmills, something resembling an elliptical machine but with one large platform for both feet rather than one for each foot); gliding discs; sled; dumbbells; plates; resistance bands; suspension trainers; steps, Bosus; dollies; and more…much, much more.
Volume and type of music: Music was at a loud volume (probably to cover the grunting, groaning, and heavy breathing) and the teacher played a mixture of hip hop and R&B from the 80s, 90s, and today.
Impact: High impact.
Modifications: This is a circuit style class and more often than not you are at a station by yourself so you are able to modify exercises as needed. The person in front of me had shoulder issues so she said she avoided all exercises that involved lifting a weight above her head.
Format of class: This class is offered four days a week with one day being upper body, another day being lower body, and the other two days total body. I took the total body Fast Twitch on Friday at noon. This particular class lasted for 75 minutes and believe me, we were active nearly the ENTIRE 75 minutes. No warm up, no breaks (except for the 15 second rest periods between stations) and no cool down. Just a 75 minute long butt whooping. The emphasis of Fast Twitch is on strength training and they want you working at a high intensity to keep your heart rate elevated. The teacher and co-owner of the Forum, Roman Fortin, is a former NFL player and his background is definitely present in this class. I spoke with him before class since I was a newbie and he gave me the basic rundown, explaining that for each station a bell would sound to start the exercise, a bell would sound halfway, and a horn would signal the end of that exercise meaning you move on to the next station. He explained that the active periods (45 seconds) were not designed for you to perform the exercise for the duration and that you should burn out on some of the stations before the final horn sounded. We started at noon on the dot with Roman assigning people to different stations. Once everyone had a station we were off and running. Basically, it’s an intense form of follow the leader. We did approximately 70 different stations, but not 70 different exercises. Sometimes we would do certain exercises 2-4 times so we could do each side. Some of the exercises were sled push, weighted sumo squat on a tire, suspension flies, and sprinting on a treadmill. The women around me were friendly and supportive, explaining exercises I wasn’t sure of, or pointing me in the right direction as we went along. It seemed that veterans of the class were eager to help – maybe it was because of the team-like atmosphere in the class; maybe it was because their butts were getting kicked as bad as mine and they just wanted an extra break. But regardless the reason, they were always willing to help, and in the end, that’s all that matters! After the class, Roman gave everyone a high five and we were on our way.
What to expect:
Expect to get a butt kicking like you’ve never had before.
Expect to work hard.
Expect Roman to randomly break out into song and dance if the spirit moves him. (Very entertaining, especially if it happens when you feel like your arms are about to fall off. Something about a giant man jamming to Guy’s “Groove Me” makes the burn more bearable.)
Expect to jump onto a treadmill that is already moving.
Expect to be sore for several days after the class.
Expect to work every single muscle in your body, including your eyelids.
Expect to be sore in places you did not know existed.
Expect many fun fitness toys and equipment to add variety to the workout.
Who should take this class: This class is excellent for people who want to work hard and push themselves. There were people of all different levels, shapes, and sizes in the class, but you honestly won’t notice anyone else because you’re moving the entire time. Despite the intensity of the class, it was not an intimidating atmosphere. If you are a beginner and you want to try the class and you know basic exercises (e.g. lunge, biceps curl, push ups, plank, etc) then you will be able to do the class, but I do not recommend it for the complete novice. Bottom line: if you are willing to work hard and push yourself beyond your comfort zone you will leave feeling accomplished and beast-like. I was grateful that I had trained with NFL players before so that I was used to some of the exercises and the level of intensity.
Professional advice: Arrive 5-10 minutes early so you can do a quick dynamic warm up (jogging in place, walk on a treadmill, jumping jacks, etc).
Leave your pride at the door. This class is intense, you will sweat, your muscles will burn, and you will feel like collapsing at certain points, but if you embrace what your body is telling you and push it when you can and break when you need to then you will get an incredible workout.
Do not sacrifice your form to lift heavier weight.
Carry your water with you and sip throughout the class.
Do not take this class on an empty stomach. I would recommend eating 30-60 minutes before the start of the class.
Stay and do 5-10 minutes of stretching following the class because the delayed onset muscle soreness is ridiculous. I thought the day after was bad but two days later my skin was sore…I am not exaggerating.
Thank you to my instructor, Roman, for an awesome workout! And thank you to director of multi-club operations, Craig Hragyil, for taking the time to speak with me after class and making me feel welcome at The Forum.
Studio: Stellar Bodies
Class: SPX Total Body
Class description from website: This workout, created from the roots of Pilates, encompasses cardio elements and strength training all in fifty minutes! This workout is incredibly dynamic, and emphasizes core stability and functional movement.
In these 50 minutes, full body conditioning will be achieved with resistance, counter resistance, and full muscle contractions. This workout focuses on full body composition that forces peak performance without injury.
The SPX workout strengthens the body, tones and elongates the muscles, improves endurance, jumpstarts the metabolism, burns fat, and increases flexibility and posture, alignment, and restores the body’s natural balance.
The machine used is the Megaformer TM, which is an evolutionary design of the traditional reformer. It is designed to utilize both upper and lower body muscles, using springs and pulleys that will set the resistance and counter resistance of the workout. With a certified instructor, it is one of the safest ways to strengthen your muscles with very little stress on your joints.
Location: 3872 Roswell Road, Suite A-1, Atlanta, GA 30342
Phone: (404) 467-1060
Cost: First class is free. $30 per class after that. They also offer packages for mutiple classes.
What to Bring: Water, toe socks, towel. Toe socks are sold at Stellar Bodies for $16. You can also find them at Target and sometimes TJ Maxx and Marshalls.
What to wear: Comfortable workout clothes. Yoga pants, leggings, tank top, t-shirt etc. Shorts are fine, but I would wear bike shorts because you will be in compromising positions and somethings are better kept a secret. Side note: if you forget workout clothes they do sell workout attire at the studio.
Class size: Small. There were 7 people including me. Each class can accommodate up to 10 people.
Props used: The entire class was done on the Megaformer, which is basically a reformer on steroids.
Volume and type of music: Music was at a medium volume and the teacher played top 40. (“Turn Down 4 What” came on at just the right time towards the end of class…I was about to turn down, but Lil Jon helped me to turn up.)
Impact: Low impact, no jumping whatsoever.
Modifications: Since all the movements are performed slowly and methodically and for a significant period of time the teacher was able to walk around to help individual students with proper form and get situated on the machine.
All exercises were done in either 45 second, 60 second, or 90 second intervals. We began class with a warm up focusing on the abs. To warm up, we started on the front platform of the Megaformer on our knees and with our hands on the moving portion and pushed the moving portion out and back in (similar to an ab wheel), then performed the same movement but in a pike. It didn’t take long to warm up and we moved on to lower body exercises. We did several exercises on one leg moving from a four point (all fours) position to standing split squats (stationary lunge) and worked our way through the exercises in reverse order on the other side. Some of the exercises included standing on the floor with one foot on the moving part of the Megaformer and the other foot on the floor while squatting and pushing the leg on the Megaformer back (hip extension, again isolating the glutes on the pushing side but utilizing your entire body since you are also doing a 1 leg squat); and one of their signature exercises dubbed “scrambled eggs.” In this exercise you are on three points (both hands and one knee) on the moving part of the Megaformer, and the foot of the free leg is in a strap connected to a resistance band, and then the leg in the band sweeps forward and kicks back. The standout characteristic of this move is that you are utilizing over 600 muscles in the body.
We ended class performing ab exercises in the same body position as the beginning of class but on the other end of the Megaformer. This meant we were pulling the platform instead of pushing it, making the ab exercises from the beginning of class quite different than at the end.
What to expect:
Expect to get your butt kicked. Within the first five minutes I felt like my abs were going to pop.
Expect a total body workout including muscles you forgot you had.
Expect to feel a burn that will stop you in your tracks. I had to stop quite a few times to shake off the burn before continuing.
Do NOT expect to take a Pilates class. Yes, the Megaformer is reminiscent of a reformer, but this is not a Pilates class.
Expect for 30 seconds to feel like eternity but know that it’s only 30 seconds.
Who should take this class: This is an excellent class for people who are afraid to lift weights believing they will get bulky, because you are getting resistance training through the bands, pulleys, and springs. (Side note: it takes a significant amount of work and calories to get bulky so you shouldn’t be afraid to lift weights.) As a dancer, I would like to say that this is an excellent workout for dancers because you will get the balance and coordination work that’s crucial to dancers, but also a heavy dose of strength training that is not always achievable in a dance class.
People who don’t have a full hour to devote to exercise. It might seem silly, but that 10 minutes makes a world of difference sometimes so here’s a total body workout in 50 minutes.
Professional advice: Use the long intervals to focus on proper form and body alignment. As with trying anything else for the first time, swallow your pride and stop when you need to. As I mentioned, I stopped several times to shake out the “burn” and grab some water. The workout provide a great muscular challenge from the first few minutes, so be aware of your body’s capabilities. Please take breaks as needed. The teacher put no pressure on me to fight through the burn.
Arrive early to your first session. Ellie, my instructor, gave each new person a run down of the Megaformer before class, which was very helpful since you will need to adjust springs, and hold various straps and handles during the workout.
Thank you to my instructor, Ellie, for delivering an incredible workout!
Studio: Sky Zone Roswell
Class description from website: SkyFITNESS Featuring SkyRobics is low impact and combines advanced calisthenics, core exercises and strength building aerobics, all done on our patented, all-trampoline, walled playing courts. SkyRobics is one of the most dynamic, effective and intense workouts you can have, while being fun and easy on your joints. Those at any level of physical fitness will reap the physical and mental benefits of this revolutionary workout.
Cost: $5 for first class; $10 for individual classes; $20/month for unlimited classes
What to Bring: Water, Sky socks. Sky Zone provides “grip” socks for $2 that you can reuse. They prefer that you use their socks, and for $2 and half off your first class, it’s not an inconvenience.
What to wear: Comfortable workout clothes. Yoga pants, leggings, tank top, t-shirt etc. Shorts are fine, but I would wear bike shorts because you are doing strength training exercises as well as repeated jumping. And loose fitting shorts + squats = free peep show.
Class size: Small. There were 10 people including me so there was plenty of space for all of us. Attendance reaches as many as 50 on the weekends.
Props used: None for this class, but my instructor told me that they do incorporate resistance bands into some of the classes.
Volume and type of music: Music was at a medium volume. The type of music was what I would call “game music.” Songs you would hear at a sporting event to get people pumped up; a mixture of pop, rock, non-offensive music that provides a nice beat to workout to.
Impact: Low impact, but high intensity cardio. Sounds crazy, but it’s true! Some of the women in the class started doing SkyRobics because of knee, ankle, and foot injuries and they told me they felt no impact. I felt no stress on my knees and we jumped for the first 20 minutes of the class.
Modifications: Since I was the only newbie, the teacher gave me modifications when necessary and told me to do only what I felt comfortable doing.
Format of class: (I was told that each class is different to keep it from getting boring for the regulars.)
We started on the mats that frame the individual trampolines which make up the main court. We did a quick warm up, loosening up the neck, shoulders, knees, and ankles and then we were off! We began with the snake drill, which was, essentially, a form of follow the leader. Tyler, our instructor, would tell us what exercise we were doing and we would “snake” up and down the court following each other. We started by bouncing from individual tramp to tramp, down and back and down and back, the long length of the main court.
Next, we ran from tramp to tramp in the same pattern, followed by tuck jumps, and then tuck jumps pulling our feet up to the side. All drills were done with the same, initial pattern. After those drills we took a quick water break (although I stopped for water more than everyone else) and went back to more drills. When the action resumed, we went up and down the short length of the court, jumping from tramp to tramp, and interspersing the jumps with lunges on the mats separating the trampolines. Coming back down the court we did the same thing but with side squats. Following those, we did one more snake drill consisting of jumping front, back and center on each individual trampoline (bring your thinking cap for that one, I was definitely talking to myself for that entire drill chanting, “front, back, center, jump, front, back, center, jump”).
Following the snake drills we took another break, although, if needed, there were aways little pockets of time during the drills, to grab water and rest while waiting for the line to finish. After the break we did some ab work (crunches, knee ins, V sit, 6 inches, etc), push ups (wide and narrow), hellraisers (plank walk ups), and some side to side plank walks.
The class ended with a quick cool down.
What to expect: Expect an incredibly intense aerobic workout. My heart was elevated within the first couple minutes of jumping.
Expect to be surprised by how high you are jumping when assisted by a trampoline. I had not jumped on a trampoline in years and I was thankful for my years of dance training because landing with soft (bent) knees is now a reflex for me, and probably prevented me from falling on my bum. One of the other women in the class said she fell 8 times in her first class, so don’t feel discouraged if you fall! This woman obviously didn’t, because she was now at the head of the pack during the entire class I attended.
Expect to concentrate a little more than you may have anticipated. While this is an incredibly fun workout, it requires concentration, coordination, and balance to stay on two feet.
Expect a laid back and welcoming atmosphere. The teacher and students were all supportive and gave me words of encouragement throughout the class.
Who should take this class: First, and most obvious, are people who like to jump!; people who want a high intensity cardiovascular workout without the impact of landing on solid ground; this class is excellent for intermediate to advanced exercisers who are looking for an extra push to increase their endurance; it is also a great aerobic activity for people who feel pain in their feet, ankles, or knees when doing high-impact activities on solid ground (one of the women in the class said she started taking Skyrobics because she had plantar fasciatis, which prevented her from running); and it is a great class for people who hate repetitive conditioning activities (e.g. treadmills, running, elliptical machines) because you hardly feel like you’re doing cardio. But man will your heart rate get up there!
Professional advice: Go in with a “no fear” mentality. If you think you’re going to fall, or think you won’t make it from one trampoline to the next, then that is exactly what is going to happen. Be confident!
Do not get too caught up in the fun of bouncing. It is incredibly important for you to maintain body awareness and land with soft (bent) knees, to prevent you from landing on your rear. However, if you do land on your rear, it will be a soft landing. If you haven’t jumped on a trampoline in a while, get to the class a little early so you can take a few practice bounces and get your legs used to the unstable surface. I thought my gymnastic legs from 25 years ago would be ready to go, but they needed several jumps to get used to it.
Go at your own pace. I was the only new person in the class so I stayed at the back of the line, allowing me to jump at my own pace without slowing down anyone else. As I said, the other people in the class were very supportive and kept giving me words of encouragement throughout, so I felt no pressure.
After class, I spoke with Kellie, a Skyrobics regular, who told me that Skyrobics has increased her endurance for running. Besides the benefits to her running, she said she also loves the class because there are always people of all shapes and sizes. Kellie called Skyrobics “happy exercise” because on the days she attends Skyrobics, she is happy all day long.
Thank you to my instructor, Tyler, for being so welcoming and encouraging!
Class: Svelte Signature Barre
Class description from website: The SVELTE Signature Barre Class draws from multiple dance inspired influences and infuses fresh customized isometric movements in properly timed sets to tone the large and small muscle groups of our most challenging areas. Combined with targeted stretching, the SVELTE technique provides an intensive body shaping experience and full body workout, designed to produce long, lean and svelte results.
Location: 3944 Peachtree Rd, Suite C, Atlanta, GA (Brookhaven)
Cost: $14 per class and they offer packages.
What to Bring: Water, socks. The studio provides “grip” socks for $6 that you can reuse (pictured to the left). I do recommend these as the floor is a tad slippery and you need to get a grip on the floor for some of the exercises. Any socks with rubber grips on the bottom (e.g. yoga socks) would work.
What to wear: Comfortable workout clothes. Yoga pants, leggings, tank top, t-shirt etc. I would shy away from shorts because you are lifting your leg into compromising positions at times and you don’t want to give a peep show while you’re getting your fit on.
Class size: Small. There were 5 people including me so there was plenty of space for all of us at the bar.
Props used: Theraband, sponge ball (some of you may know this as a Bender Ball), dumbbells (1, 2, or 3 pounds). All props are provided by the studio. I recommend going with the 1 pound pair for your first class. You will still feel the burn…I promise! I consider myself to be in very good shape and the 2 pounders kicked me square in the rumpus.
Volume and type of music: Music was at a low volume but audible enough to provide motivation. The teacher had a microphone headset so it was easy to understand her over the music. The music was a mix of top 40, R&B, hip hop, country, and pop. Something for everyone!
Impact: Very low. There was no jumping whatsoever.
Modifications: The teacher gave modifications when necessary and there was zero pressure to do any movements that might have been out of my comfort zone.
Format of class: Before entering the actual studio we were asked to take our shoes off. There are cubbies inside the studio for you to place your belongings.
We began class with a quick, easy to follow warm up in the center, then moved right to the bar for our total body workout.
Exercises were performed using isometric movements (a small range of motion that increases muscular endurance. Example: if you were to do a traditional biceps curl with dumbbells you would start with your arms down by your sides and then bend your elbows to bring the dumbbells all the way up to touch your shoulders. In this class we performed biceps curls with the dumbbells wrapped in the ends of the Theraband, which was wrapped around the bar, and we started with our arms bent and the dumbbells already touching our shoulders and pulsed the dumbbells with about a 1-inch ROM (range of motion). Before each section, the teacher explained the exercises we were going to perform. We started with upper body using the dumbbells and Theraband to add resistance and did an exercise to target each of the major muscle groups in the upper body (back, biceps, triceps, chest, shoulders). Following the upper body section we burned out our legs using the sponge ball and the Theraband. Again, hitting all the major muscle groups in the lower body (quads, hamstrings, glutes, adductors (inner thighs), abductors (outer thighs), and calves). We did a quick hip stretch before moving to the floor for our core work; the studio provides a nice cushy mat on which to sit for floor work. We used both the sponge ball and Theraband for our core work. We finished class with a quick cool down and stretch on the mat. The teacher passed out a sanitary wipe so we could wipe down our equipment.
What to expect: Expect a gorgeous studio, which is surprising considering the cost of the class. They have a lovely sitting area, if you get there early and want to hang out beforehand, as well as clean bathrooms, and a water fountain plus bottle-filling station (water, that is). There are two studios (one dubbed “Strong” the other “Slender”) so more than one class can run simultaneously. Both studios were nice, spacious, and the temperature was just right. I recommend reserving your spot online for class because they do cap classes so that everyone is comfortable.
Who should take this class: If you are one of those people who like to “feel the burn” then this class is for you. This is not a cardio class so don’t expect to sweat or increase your heart rate exponentially. This is a weight baring activity that is excellent for people who are afraid of the weight room; it’s a great way for you to ease yourself into lifting weights or to become more familiar with resistance training in a non intimidating environment. This is a great class for both non-dancers and dancers alike (although I think dancers might feel more of a burn as you will have your ballet teacher’s voice in your head screaming “PULL UP! SUCK IT IN! GET YOUR HEAD UP! STOP LEANING ON THE BAR!” I know I did.)
Professional advice: Go in knowing that you will “feel the burn” throughout the entirety of the class so leave your pride at the door. Drop your weights when you need to, abandon the Theraband if your hip feels like it’s on fire (mine sure was), and stand up and shake it out if you’re quivering so much that you can’t maintain proper body alignment…trust me, I’m speaking from experience. I was quivering the entire ride home. Make sure that you are aware of your posture and body alignment. It’s easy to fall into bad form when you’ve got that kind of burn going the whole class. Keep your shoulders back, head in line with your spine, and belly button squeezed in. Those things will help you and make the class more beneficial. It is an excellent hour to practice posture and proper body alignment.
Thank you to SVELTE and to my instructor, Cameron, for being so welcoming!
So you don’t like to exercise. I beg to differ. We live in an age where exercise comes in almost every possible form. There is something out there for just about everybody! The problem is that many of you might not know that your perfect exercise match is out there or you are too scared to try. That’s where I come in. I have decided to be your exercise tester. Think of this blog as your exercise recon headquarters. I try the classes out and tell you exactly what to expect. You can’t fear the unknown when it becomes the known!
I will be reviewing classes twice a month so let me know if there’s anything you’re afraid to try and I’ll see if I can fit it in to my schedule. Keep in mind I am in the Atlanta area.
Status Fitness Magazine, one of the premiere fitness magazines in the world, is having a Cover Model Contest and I am in the finals! I am incredibly excited and honored to have made it to the finals and now that I’m this far, I need your vote!
1. Like the Status Fitness Magazine Facebook page here https://www.facebook.com/statusfitnessmagazine.
2. Go to the 2013/14 Cover Model Contest album. Click here.
3. Find the above picture of me or click here.
4. “Like” the picture of me. (You have to click the like button, you can’t just like it in your mind, that doesn’t count.)
5. Feel free to share my picture so your friends can vote!
February is here which means it’s time for the other Thanksgiving…Super Bowl Sunday! Where there is football and friends there is food, and plenty of it. Pizza, wings, beer, chips, and dip, all five food groups. So how are you supposed to have fun and still maintain a shred of dietary decency when you’re surrounded by such temptations? Well, I’m not saying that it will be easy and I’m not saying that you have to eat celery sticks and drink water, but I do have 10 tips that will help you minimize your wing/beer hangover.
- Eat breakfast! Skipping breakfast to save on calories or “save room for later” is the worst thing you can do. Have a balanced breakfast to get that furnace burning and give you the energy you need to cheer on your team of choice! Eat breakfast within 30 minutes of waking up and eat a small meal every 3 hours thereafter. (Meal meaning anything from a snack of an apple and some almonds to a sandwich). It would be great if you could incorporate some veggies and protein at each meal, but I’m not going to be too picky.
- Stay hydrated. I know you’ve heard it before, but I’m going to repeat it – dehydration can make you feel hungry and sluggish, which is the perfect recipe for a carbohydrate binge fest. Drink a glass of water in the morning and every hour thereafter for the rest of the day. You want to aim for at least half your bodyweight in ounces of water per day, and a glass (8 oz) every hour will get you close to that amount.
- Eat a light snack before the big game. Whatever you do, do NOT go to your Super Bowl party with a grumbly in your tumbly! Have an apple and some peanut butter or even a PB&J before you go to curb your voracious appetite. Remember, you’re watching the Super Bowl, not playing in it.
- Bring a veggie platter with you and partake from said veggie platter. There will be plenty of not so excellent food choices at your Super Bowl destination so grow a pair and be that person that brings something green. Deep down everyone will thank you.
- Practice portion control. I’m not asking you to just eat a salad, but I am asking that you go easy on your portion sizes. My Turkey Day strategy is to put a little sample of everything on my plate, and if somethings are absolutely delicious, I will get second helpings of those delicious dishes. I am usually full by the end of my sampler plate though, which means my strategy has been a success! Another way to control your portion is to use a smaller salad plate rather than the large entree plate. This will “trick” your mind into thinking you have more food. On the same portion control note, if you’re eating wings, keep the wing bones on your plate so you can keep track of how many wings you’ve eaten. If you don’t see the bones on your plate you are more likely to keep shoveling those wings down your gullet.
- Don’t stand next to the snacky foods. (chips, popcorn, Chex mix, etc) Our food habits are highly influenced by our environment, so put yourself in a non-binge encouraging environment by standing far, far away form the snack bowls. You don’t need the chips and dip, you don’t even want the chips and dip. The only reason you are eating the chips and dip is because it’s there. So do yourself a favor and get away from said chips and dip. If you absolutely must snack, go ahead and snack on that delicious veggie platter that you brought!
- Alternate beer, wine, or other alcoholic beverages with water. Not only will alternating alcohol and water keep you hydrated keeping your hangover under control, but you’ll save some calories as well! **Fun fact: alcohol contains 7 calories per gram of alcohol.**
- Stand during commercial breaks. It might not seem like much, but standing may burn 20-50 calories more than sitting so why not burn a few extra calories by standing during the super fun and entertaining commercials?!
- If you’re not too drunk, do a jumping jack or push up for every point your team scores. I know it sounds crazy but you will burn some extra calories and it will leave you feeling much better on Monday than a drinking game will!
- Tip 10 is a doozy, but if you can handle it, you’ll burn some major calories. Are you ready? Halftime dance party!! Seriously, dance to Bruno and the Red Hot Chili Peppers. You know you want to and I’m giving you permission to, so do it.
Bottom line, have a drink or two and partake in some wings just do it in moderation! Have fun, be safe, and go team…whatever your team may be!
If I see one more “She Squats” picture or Squat challenge I’m going to scream!! (Insert scream here, because I probably just saw one.) Yes, the squat, when done properly, is a very good exercise and should definitely be incorporated into your workout program, especially considering the fact that we squat throughout the day. (e.g. sitting, standing, going to the bathroom, picking something up). However, it is NOT the end all be all to a fabulous fanny.
I love squats. I do them in my warm ups, I do them in my Dance Fitness classes, I do them in my Jazz classes (plié anyone?) and I drink a lot of water so you better believe that I’m doing a few extra squats all day long from my excessive water consumption. The problem I have with this squat obsession is that a new myth has reared it’s ugly head in the fitness world…that squats will give you the ass of a 22 year old Brazilian volleyball player. Yes, squats work your glutes, but getting that round, bubble yum bum like JLo is not going to be achieved by doing squats. It is a combination of exercise, diet, and GENETICS!!! You cannot dictate the shape of your posterior, it is determined by your parents. You might be able to increase the size of your glutes a bit with heavy weights and intense, hard work, but you won’t be able to turn it into an apple bottom with anything short of a miracle…or plastic surgery…or butt pads.
Your glutes are muscles, much like any of the other muscles in your body. Doing 100 biceps curls everyday for 30 days is not going to increase the size of your biceps. Bodybuilders dedicate serious time and energy to their workouts and consume A LOT of extra calories to achieve muscle gains so you participating in a 90 day squat challenge is not going to help you gain much muscle. Not to mention, gaining muscle is INCREDIBLY difficult. If you’re lifting with heavy weight and fueling your muscle with the proper diet, you might be able to put on 1 pound of muscle in a month. Might.
Back to the squat. This exercise does not isolate the glutes, it also works your quads and hamstrings. Ergo, doing many squats to build that booty will also give you well-muscled thighs.
Do not think for a minute that the bootylicous bum that you see on Instagram with booty shorts wedged in the crack is just from doing squats. Those bodacious ladies with tiny waists and junk in the trunk were blessed at birth and use exercise as a way to keep their rears from hanging down to their calves. Not to mention, posing does wonders for a not so ample rump.
Moral of the story, if you think that by doing a 90 day squat challenge you’re going to end up with “an a** like Serena” think again. You will end up with improved lower body strength, probably some achy knees and a little bit of emotional irritation from not achieving the results Instagram told you that you would get. Bottom line, (no pun intended) exercise your entire body. You STILL, in the year 2014, cannot spot train. You must do exercises that use every part of your body and eat a balanced diet to achieve the fit body of your dreams.
And just so I don’t leave you high and dry, here a few other glute exercises for you to add to your booty boosting repertoire.