Potomac Pilates offers Performance Pilates and Performance Barre classes.  Performance Pilates strengthens and stretches out bulky muscles while toning and balancing the strength of the smaller muscle groups. The Pilates method of exercise is safe and gentle on the body, making it an effective workout for people of all ages.  Performance Barre classes are a hybrid of Pilates, ballet and yoga. Performance Barre classes offer a total body workout using ballet-inspired exercises that result in a serious sweat.

Getting to Know Reina

What inspired you to open Potomac Pilates? After my first Pilates class I instantly knew I wanted to become certified and share the benefits Pilates has to offer to help others change their minds and bodies.  I started teaching at a Pilates studio in Virginia and soon after I had my son I decided to open a studio in Potomac where I reside. I have been teaching and doing Pilates ever since! I have been fortunate enough to have amazing clients and a wonderful staff of over 20 exceptional instructors who support and believe in Pilates as much as I do.

What makes Potomac Pilates unique? Potomac Pilates embodies traditional Pilates and Barre while incorporating a high level of fitness and a modern twist to keep the mind and body stimulated and wanting more.  Our Pilates program was developed in house and our entire staff is responsible for the quality of classes delivered at Potomac Pilates. We have three different levels for Pilates to make the classes accessible to ALL men and women of all ages. Our Barre classes are cardio-based and we use glide boards, which simulate speed skating and get your heart rate up, and are unique to the Washington D.C. area.

Advice for first-timers? Keep an open mind and come several times. The reformer can be an intimidating machine so we strive to make our exercises seamless and easy to transition. Reformer Pilates has no age or fitness level barrier and we make it a point to stress that. It is all about getting familiar and in tune with your own mind and body while respecting your limitations as you achieve your goals.

The one workout move everyone should master? Mastering the perfect plank whether you are on the floor or on a reformer is crucial. We do a lot of planking exercises and it is important to keep a long flat back and stay broad and open through your shoulders and upper back. People will tend to tense up around their neck and forget to squeeze and hold their core.  Also, never forget to keep breathing! It will help out in any exercise.

Favorite workout brand? We carry a few fitness apparel brands at the studio and we are all obsessed with Bia Brazil! The clothes are the perfect mix between fashion and fitness, and are one size fits all from 2-12.  Every client who tries on their pants and tops ends up swearing by them! We also love Bordeaux tanks since they have a built-in bra that is flattering and the color varieties are endless.

If you could give GoRecess one piece of advice, what would it be? Try many different workouts because you never know what may work for you.  The traditional membership is not for everyone and some people need a fixed schedule and a fitness studio works best for them. Don’t be shy or resilient to explore and push your personal limits! Have fun with whatever physical activity you are doing, because at the end of the day, your workout should relieve stress and bring you peace.

With Mother’s Day around the corner, here are some tips for moms-to-be from Jenn Seracuse, Director of Pilates at Pilates ProWorks in NYC.  Jenn is certified in Mat and Apparatus through Pilates Academy International as well as having Suspension Training and Prenatal & Postnatal certifications. The latter (combined with her love of babies) helped Jenn to develop the an extremely popular Mommy & Me Pilates Program in New York for women with babies 6 weeks to crawling.

Jenn’s Views on Pilates as a Prenatal Exercise Option

Credit: Jay Sullivan

I know I am not the first person to say that Pilates is a great prenatal exercise option and I am sure I won’t be the last.  In fact, in my very biased professional opinion, it is the best option for moms-to-be and new moms. There is a long list of reasons to maintain a Pilates practice during pregnancy, but here are what I believe to be some of the most important benefits:

A STRONGER TRANSVERSE ABDOMINUS WHICH HELPS PREVENT DIASTASIS RECTI

This is a big one, which is why it is first!  One of the major misconceptions out there is that women should not work their abdominals during pregnancy. Of course they should! It’s just a matter of “how” they are working their abdominals.  Women should focus in on the Transverse Abdominus during pregnancy and not on the Rectus or what people see as the six pack muscles. This means forgoing any ab work involving lifting or holding the torso up against gravity, which would include any of the series of 5, roll ups, or ½ rollbacks  or C curve exercises. Instead women should opt for isometric abdominal contractions of the Tranverse, which is like lacing up an internal corset bringing everything in to the center.

I always say to my moms, “they should look 10 weeks less pregnant when they exhale and contract their transverse” making sure they shorten top to bottom, side to center and back to front.  Strengthening the Transverse will help combat an exaggerated Diastasis Recti, which is something that every mom-to-be should be aware of.  As the abdominals stretch, a small separation (approximately 2 fingers wide) will occur between the two sides of the Rectus, which are the most superficial layer of the abdominal wall.  This is a natural protection response, preventing the Rectus from having to stretch too far, but if not handled with care, this separation can become over exaggerated and even sometimes not return to its natural state after delivery.  This is the number one reason to maintain a strong connection to the deep abdominal muscles, whose job is to keep everything together, even in the stretched state of pregnancy. If the Transverse is contracting, the separation will close.

**If you are not sure if you have an exaggerated Diastasis, ask your doctor or Pilates instructor to palpate your belly and check.**

A STRONGER CONNECTION TO THE PELVIC FLOOR MUSCLES

Most women have heard of “Kegel Exercises”, but don’t really understand the importance the Pelvic Floor during pregnancy. One of the main functions of the pelvic floor is to support the organs in the lower abdominal cavity. As the uterus grows it relies on the pelvic floor more and more for support, which is why it needs to be strengthened.  On the flip side, in order to give birth the Pelvic Floor must completely relax to allow the baby to pass through. Pilates helps women not only feel the contraction of the Pelvic Floor muscles but also the release, ensuring that it is both strong and flexible.  A strong Pelvic Floor will also help the body return to it’s pre pregnancy state more quickly and prevents incontinence.

BETTER BREATH CONTROL

As the baby grows, the diaphragm is compressed up into the chest, and even though a woman’s lung capacity remains the same, it can feel increasingly harder to breathe.  Pilates breathing taps into the intercostal muscles lining the ribcage, which allows moms to still feel able to take deep breaths. Pilates breathing also helps keep the thoracic spine flexible, which can get very tight and even painful during pregnancy.  Also, since each exercise in Pilates is associated with the breath, using the breath during labor is much more accessIble and natural.

LESS DISCOMFORT DUE TO MUSCLE & SKELETAL IMBALANCES

As the baby grows the body has no choice but to adapt to make room.  This of course means that posture and alignment will be compromised.  While Pilates can not stop this from happening, it can help to strengthen the stabilizing muscles, especially those surrounding the hips and pelvis to ensure less discomfort (especially in the low back) as the baby grows and also help with balance issues.  Strengthening these muscles also helps to ensure there are no permanent imbalances postpartum.

STRESS RELIEF

Just the simple act of taking an hour out the day to focus, breathe & do something good for the body does wonders for stress levels.  This can also promote better sleep at night, which is something many pregnant women struggle with.

And of course…

A QUICKER RECOVERY & RETURN TO PRE-PREGNANCY BODY

It’s simple… the stronger the body is going in to pregnancy and throughout, the stronger it will be after.  If women lose the connection to their abdominals as they stretch during pregnancy, it will be that much harder to reconnect once the baby is out. It’s not just about about abs either.  So much of being a mom involves lifting, bending over and time spent rounded forward (feeding, changing, pushing a stroller, etc) so strong arms and back are also important to prevent permanent tension, imbalances and bad habits.

A NOTE TO MOMS-TO-BE:

It’s no secret that there’s a lot going on during pregnancy, so the most important thing to remember as a mom-to-be is that you are no longer the same person and your body is not your own anymore.  It belongs, also, to the human you are growing in your belly, who, though very small, will certainly cause big changes.  It is crucial to respect these changes and not push yourself. Make sure that you drink enough water to stay hydrated through your workout.  Of course, consult your doctor before beginning any pre or post natal exercise regimen and make sure to work with a professional who has experience with pre and post natal clients.

As a little bonus, here is my favorite Prenatal/Postnatal Exercise: WatchDog Balance 

WatchDog Balance

Shown here on the FitFormer, as we would do in my Prenatal class at Pilates ProWorks, but can easily be done on a mat at home.

About Lisa Hirsch

Lisa spent 15 years working as an executive in the music industry between New York and Los Angeles before relocating to Venice Beach in 2007 where she reconnected with her true passion…fitness.

Growing up in New York, Lisa would pull on her leg warmers and do the grapevine with Jane Fonda (on VHS of course), experiment with various fitness classes from step-aerobics to spinning, and later discovered the benefits of yoga and pilates for her body, mind and spirit.

Her ongoing studies of physique training and nutrition, as well as her regular fitness program became a catalyst for change in other areas of her life, and ultimately inspired her to pursue her dream of having her own studio – a safe and comfortable place for people looking to take care of themselves and make their own well-being their number one priority, even if for only an hour a day.

Lisa is excited to finally be able to share her lifestyle and knowledge with as many people as possible.

While Lisa will most likely be found on the Megaformer at The Studio (MDR), chances are you’ll also see her sipping an iced coffee on Abbot Kinney, riding her bike around Venice, or walking her dogs Willie Meatball Nelson and his sister Mabel.

About The Studio (MDR)

The Megaformer Workouts = Hollywood’s Best Kept Secret

A fitness guru named Sebastien Lagree created the perfect workout and machine, one that pulls from yoga, pilates, strength training, cardio, etc with no impact on the joints! It leans and lengthens you but doesn’t create bulk.  If you eat right (remember diet is very important because we can’t help you if you are eating poorly) plus do this workout 3x’s a week, then you will create the best body of your life and have fun doing it! I am in the best shape of my life at 40 and so are many others at The Studio (MDR)!

The Megaformer is Great for Beginners

This is an intense workout but gentle on your body. With that being said, anyone can do this (if cleared by your doctor) as muscles know no age! Once you get past the front door and the initial overwhelming sensation of a new class and feeling a bit awkward for the first few times because you don’t know what the names of the moves are yet (don’t worry – the teachers are there to guide you through), it truly is life changing! It not only leans and lengthens your body but it changes your mind!

The Inspiration Behind The Studio (MDR)

The music business is no joke. It was high pressure, high stress and high reward. But eventually those who work hard and play hard realize they need to strike a balance. For me, exercise is that balance. So I would spend those few prize hours while I wasn’t working, in some sort of work out class. About four years ago I stumbled upon Ky Evans at a small studio in Venice, CA. I remember my first day meeting him. I walked into his class and went right up to him and told him about a snide comment my boyfriend at the time had made about my arms and how they were getting fat (the nerve of him!). Ky just looked at me and said “get on the bed, be quiet and listen. Give me three to six months and I will change your body forever!” At first I rolled my eyes, because I had heard it all before from other trainers, but once the music started playing and the class got started, I was sold! Six months later, Ky had kept his promise and I had a completely different body and kick a** arms! At this point I was looking to make a big change in my life in terms of my career and thought how amazing it would be, to be able to do the same thing for other people. While completely changing careers was scary, I was determined that fitness was the path to my true bliss. It’s a career that serves the community. I get so much from giving to people, helping them reach their fitness goals, helping them be healthy for their families, live longer and maybe even drop a dress size along the way. While weight loss is the reason most people show up to the studio, we really teach well being as a lifestyle.

How the Megaformer Fits into the Future of Fitness 

The future of fitness is small, boutique studios instead of the big chain gyms. It’s all about building a community where people feel safe and know each others’ names instead of saying “ugh, I have to go workout”…it’s “I can’t wait to go to The Studio (MDR)!” I know almost every student’s name and story who rolls into my classes. I know a big chain gym can’t say that.

What’s Hot on The Studio (MDR)’s Playlist?

“Madness” by Muse

“Stay” by Rihanna

“Sail” by Awolnation

“We Go Hard” by Jay Z

“Lose Yourself” by Eminem

….anything by Willie Nelson (that’s my dog’s name!) : )

More About Lisa

Lisa’s Workout Advice

Less is more…it took a long time for me to learn that, but I finally listened to my head trainer, Ky Evans, and I now workout 3x’s a week at the studio and throw in a spin class here and there on days when I can escape.

Favorite Pre and Post Workout Meal

Every athlete’s dietary needs are different so first and foremost, listen to your body, a nutritionist or your doctor. It’s hard to say, but what works for me, since I am up at 4:30am and work out so early, is to eat two breakfasts! I may have egg whites, oatmeal, a PALETA green juice or 22 Day Bar (that we sell at The Studio) and then I will have an egg white scramble with steamed spinach, tomato and light goat cheese about ½ hr after I work out in the morning for my second meal. It really depends on the day, but I make sure that I eat because your body needs energy – especially with the type of workout that we do! I think not eating to lose weight is the biggest myth out there. When you are working out hard, you have to eat to fuel your body and lose weight.

Hobbies

Spinning, hiking, biking, sailing, shopping, connecting people, trying new restaurants, etc.

Inspiration

My clients. Seeing how motivated and happy they are on a daily basis no matter what is going on in their lives is enough to keep me going. I am truly blessed.

Favorite Diet-Violating Guilty Pleasure

Thin crust pizza or red velvet cake.

Thoughts on Fitness Trackers

To be honest, I don’t really use them. All of our trainers track each class so that each class builds on the class before so that none of our clients hit that dreaded fitness plateau so a tracking app is not needed. The Studio (MDR) evolves to its clientele weekly so no tracking is needed.  My real fitness tracker is just my skinny jeans!

Book a class at The Studio (MDR) today!

by Ella Alpina

About Flying Yoga Shala

In 2009, Laura Camp opened this quaint and quirky studio in the hip Temescal neighborhood of Oakland. Since then, the space has transformed into a community hub where people practice not just yoga, but also Zumba, Salsa and Hip-Hop dance classes, TRX circuit training, and of course their special off-the-mat flying yoga. Flying Yoga Studio also ensures everyone in the community can be a part of the flow by offering at least 5 donation-based classes per week.

Pradeep Teotia: Bhakti Flow & Revealing Our Passions

I had been hearing about Pradeep and his cult-like following for some time now. Pradeep has been in the Bay Area since 2005 and currently teaches at Flying Yoga, Yoga Tree (Castro studio) and Equinox.

I was warned that the class was challenging and taking Pradeep’s class, one of the most popular at Flying Yoga, validated this for me. For two hours, I shared a hot and sweaty space with many others who had come there for similar reasons.

“Breathe. Breath is Life. Breath is the Connection to the Divine. Clear the Mind. Celebrate Movement. Find Humor.”

Through the Physical, We Access the Mental & Spiritual

Pradeep leads classes in the style of Bhakti flow, a yoga of devotion, a Vinyasa/Ashtanga flow in a heated room.  Once people break a sweat, Pradeep introduces challenging and fast moving sequences that keep people on their toes. This is not your average yoga class. This is physically and mentally challenging. Looking around, I am amazed at the regular attendees’ form and endurance. Yes, a class this powerful on a regular basis is no joke.

“When we do the physical practice, incorporating breathing in our yoga poses, all the five sense are not running outside the mind. All your senses come into the one, and you pay attention more. Then you can sit down and meditate in an easy way.”

The ending meditation is a very welcoming closure to the hot, powerful yoga class.

On Safety and Injury Prevention in Yoga

Not everyone grows up in India, studying yoga from an early age. Pradeep carries responsibility for his students’ safety in class. He pays attention to who is new and shows them extra attention. And, he doesn’t practice with the class, but walks around adjusting and conducting the quick sequences with a bright voice.

Given how intense his class may be, he makes sure to state that it is not a competition, but about listening to your body and not pushing or straining. Child’s pose is always there for you if you need it.

“Focus on the breathing, it is the connection between body and mind.  Move through all of these poses with the breath, so there are less chances to get hurt. Breath makes that moment comfortable, makes the mind calm.”

Sharing Our Passions

Pradeep grew up Hindu and in the Shivananda tradition near New Delhi, India. The yoga he studied as a young boy is not the yoga that he teaches today.  He is witness to evolution of yoga and its migration to the West.

“Vinyasa is a dance, celebrating body movement and connecting through the breath. It evolved from many, many thousands of yoga poses. In the flow classes, sequences change all the time, you have to pay attention and be in the moment. Before and after don’t matter, it is about being in the now. We have less anxiety and fear when we just enjoy that moment.”

Pradeep shares his passion for yogic philosophy and movement far and wide. He travels around the world teaching at retreats, workshops and other schools. He never forgets his humor at home. It is part of the reason why his students keep coming back.

“Life is short, do what you love and do it often. And find your passion and share it. So everyone will be with you in your passion.  So this passion will become play.” - Pradeep Teotia

What types of classes are offered at Move Austin Fitness?

We offer indoor functional fitness classes, classes for 50+, kidfit classes, women’s only classes and personal training.

What makes Move Austin Fitness unique and why should someone try your classes?

Unlike other cross-training studios, MOVE focuses on improving mobility, range of motion, balance and body mechanics in addition to our strength and conditioning training. Without a proper foundation, injury can occur. MOVE strives to produce training programs that are complementary to everyday life and make doing everyday tasks easier. Our ultimate goal is to get your body to MOVE the way it was meant to MOVE and to enjoy it!

We have an Active Release Therapist on our coaching staff that helps with our mobility programming and injury prevention. Mobility drills are built into our workouts and help keep our members healthy and achieve progress.

Our classes are capped at ten people, which gives the member a feel of personal training with the accountability and encouragement of a group. New faces are quickly greeted and welcomed into the MOVE family. Our supportive community and intentional programming is what keeps our members coming back day after day.

Come in with an open mind and listen to your body. Do not feel like you have to finish first or lift the heaviest weight. We are all starting somewhere and no matter what your skill level is when you start, it will be challenging. Embrace the challenge and stick with it! Sometimes the mental battle of getting through the first few classes is the hardest, but the accomplishment and your progress will be well worth it! As humans we are hard wired to MOVE, yet we sit at desks all day and become very stagnant creatures. Allow yourself in this hour to MOVE freely and enjoy the community of like-minded people next to you.

Jarrod and I love a morning jog around Lady Bird Lake or catching some sun in Zilker Park. We spend our weekends with friends on the lake or out enjoying everything Austin has to offer from live music, yoga in the park or tasty trailer food.

Jarrod and I first met at a CrossFit gym where he was my coach for two years! I was doing Real Estate and coaching on the side when we met and we fell in love and followed our passion to open MOVE!

After a bet from a friend, Jarrod ran the Big Bend 50k in under 6 hours without logging any distance training hours! We were all pretty impressed!

Ready to start MOVING? Book a class at Move Austin Fitness today!

VITAL STATS

Title: Owner, Lithe Method

Locations: 4 studios in Philadelphia (coming soon to NYC)

Background: A former USC cheerleader, dancer, and Pilates instructor, Lauren was looking for a fun, creative, effective workout that she just couldn’t find in the traditional fitness arena. Combining the best of her background, she created her own proprietary Cardio-Cheer-Sculpting® technique and took her passion for fitness to new heights with her workout phenomenon, the Lithe Method.  Now with four studios in Philadelphia with a fifth location coming soon to NYC, Lauren also is the creator and founder of Lithe Inc., Lithe Wear, Lithe Escape®, Lithe’s revolutionary Higher Power Band System®, and Lithe Foods, a line of lean, local, seasonal, and (mostly) vegan a-la-carte items and meal plans.  Widely respected as an industry expert, Lauren has appeared in VOGUE, BusinessWeek, Lucky, and more.

ABOUT LITHE METHOD

What is the Lithe Method and Cardio-Cheer-Sculpting (CCS)? Lithe Method is Cardio-Cheer-Sculpting® (CCS).  CCS is my proprietary blend of muscle-shaking cardiovascular, cheerleading-inspired aerobic and strength training exercises.  CCS is used along with Lithe’s signature Higher Power Band System®, innovative props and specialty equipment to fill the gaps left behind by traditional workouts.  It burns fat and sculpts muscle in record time to help women achieve the coveted “Lithe” look.

CCS is inspired by cheerleading moves like sharp arm positions kicks, balances, stunts, and cheer-dance routines that I performed in my competitive cheer days.  Some workouts even include actual cheers where clients shout out motivating phrases that emulate cheers!

What inspired you to create Lithe Method? As a former USC Cheerleader, dancer and Pilates instructor, I was looking for a fun, creative and effective workout that I just couldn’t find in the traditional fitness arena.  So, I decided to combine the best of my cheerleading, dance, and Pilates background to create my own workout, and that has evolved into this Cardio-Cheer-Sculpting technique.

What makes it unique and such an effective workout?  How many calories can you burn in a class? CCS utilizes precise cheerleading-based movements to load muscles, produce a high cardio burn, and reduce fat zones.  It targets all three zones of the body — the core, the lower body, and the upper body — so that you achieve a complete total body workout in just one hour.  Most people burn anywhere from 500-1000 calories per class, depending on the class.  With over 40 classes in rotation, constant innovation, and the addition of new routines, moves, and props, clients never get bored and they never plateau.

What advice do you have for first-timers? Start slow; be inspired by knowing that you’re doing something so difficult yet so good for your body.  Strive for perfection but don’t expect miracles until your 6-month mark (unless you change your diet!).  And, be patient and accepting of yourself.

The one cheer move everyone should master? The Cheer Prep!  Many of our Lithe workouts begin with this signature move.  Whether we have our arms long and low, moving up and down or in a high V or low V, Cheer Preps (aka Calf Pumps) are great way to activate the core, and get the heart rate up, up, up with its inherent quickness!  If you can’t come to a Lithe Studio to workout with our Higher Power Band System, you can use wrist weights, or 3-8 lb weights at home.

You have so many different types of classes – from “Hot Legs” to “Skinny Mini” to “Sweet Cheeks”.  How do you choose which class is right for you? All of our 40+ Lithe classes are total body, cardiovascular and sculpting, but each one also focuses on a particular area of the body.  Some workouts produce a higher cardio burn, and some are more sculpting, so you can pick your poison for whatever you want to focus on or fix.

I design our class schedules strategically to allow clients to hit every body part and emphasis during their week.  If you come to Lithe at the same time each day, you will always find a different class so that you never get bored and never plateau.

Which class is most popular? Everyone has their own favorites, but our newest classes tend to be the most popular, and right now that’s “Rock Steady.”

You have a lot of “Love Letters” on your site.  Any particularly inspirational stories to share from Lithe devotees? Ah, the love letters.   I love that Lithe affects people the way that it does.  I like to call it the “Lithe effect.”  It makes my job so worthwhile.  I can’t pick just one story, as they are all special to me.  I feel so lucky to not only be able to transform lives but also give women a workout that they love (and have fun doing) that turns into this awesome lifestyle.  I love hearing about the pounds and inches lost, but I have to say that the best is when I hear that these women feel more comfortable in their own skin as a result of this.  You can’t put a price on that type of freedom.  It’s something that I think we all struggle with.  Read some of the inspiring success stories here. 

What’s hot on Lithe’s playlist right now? Personally, I’m big into Reggae Dancehall and sounds that you don’t hear on the radio (I try not to play too much Top 40 in the studios so that Lithers can really focus on the feel, beats and muscle memory).  Right now, I’m loving this older, Lithe Tech House mix - it’s something that you can cheer to (and max out that heart rate!)

Tell us about Lithe Foods.  Our philosophy is simple: we believe in good food–food that will nourish, fuel, and delight and that includes knowing and appreciating where our ingredients come from.  We at Lithe Foods insist on unprocessed, organic (whenever possible), locally-sourced (ditto), chemical-free, vitamin-rich, nutrient-intense, flavorful food.

What I love most about our Detox Plan is that you can have your cake and eat it too,  meaning it allows “necessities” like caffeine  and chocolate (such as our Lithe Brownie and Thinny Mint Shake).  Our plan really makes healthy eating simple, attainable, and, most importantly, maintainable.  Our Detox Plan and A La Carte system available in our Lithe Method studios help our Lithers realign their eating habits by steering them toward healthy choices – liquid and solid.  These meals and snacks are a great approximation of how we should be eating most of the time.

Favorite workout brand? Lithe 100%!

When you’re not busy with Lithe, you can be found… Spending time with my 20-month-old son, Mars, my husband Jordan, my friends, traveling (I love to sail), cooking.  As much as I try to separate myself from Lithe, it’s impossible…it’s in me.  Right now I’m on vacation and what am I doing? Choreographing new cheer sequences and blogging!

With four studios in the Philadelphia area, what made you expand to NYC? Any future expansion plans for Lithe Method? I love NYC and I know that Lithe is a perfect fit for NYC women.  Yes, LA, Dallas and Miami are on our radar, too.  I also want to take Lithe overseas, to markets like Paris, London, and Tokyo.

If you could give GoRecess users one piece of fitness advice, what would it be? We believe that sweat is its own reward.

Core Exercises for Spring Sports

Hiking, running, baseball, golf, tennis and cycling are back!  Whatever your choice of spring sport, they all take a tremendous amount of stability, strength and balance throughout the entire body, but especially in the core.  Without a strong and controlled center, we can’t put power into our swings or keep our posture perfect while sweating out that last mile.

These five exercises will promote stability as well as proper elasticity in the obliques, to provide rotation when necessary and prevent rotation when it is not!  They will strengthen the abdominal muscles, back muscles and deeper core muscles in stability and mobility so that, even when your body is challenged from fatigue, its deepest muscles know what their job is.  Getting outside after months indoors is the best part of spring!  These are all exercises that we work in all of our mat classes from Intro to Advanced Mat Pilates at Endurance Pilates and Yoga.

1.  Single Straight Leg Stretch (Scissors)

What does it do?

Uses the deep core muscles to pull the belly in and up.  Challenges the rectus abdominus and obliques to maintain the upper torso in a flexed position. and the pelvis and hips still  The goal is to create length between the ribs and the hips, activate the core muscles and abdominals for stability and then to challenge that stability via the movement of the legs- great for all sports!

How to do it:

Lie down on your back, belly pulled in like somebody is getting ready to step on top of it!  Pull one leg in while the other leg reaches away.  Lower back should stay on mat, hips stay still and level, upper body stays still as leg pulls in- hands reach high to ankle or shin and leg is pulled in for a hamstring stretch.  Lower leg reaches away while pelvis and torso stays still.  Repeat 10 times with each leg.

2.  Double Leg Kick

What does it do?

Opens the chest, stretches the chest and fronts of the shoulders. Utilizes the lats and rhomboids, hamstrings and glutes to open the entire front of the body.  One of the BEST exercises for cyclists and runners because it opens the upper body so well and engages the backs of the legs to stretch the front.

How to do it:

Lie down on your belly with your right cheek on the floor.  Clasp your hands as high up your back with the elbows draped to the sides and pointed to the floor.  Pull the belly off the floor, keep it lifted and press the pubic bone and hip bones into the mat. Bend your knees to draw your heels toward your seat and pull in tightly for 3 pulses in more deeply each time as the pelvis presses into the mat.  Press the feet into the floor, extend the arms and lift the chest and ribcage away from the mat, looking out in front of you.  Return to start position with your left cheek on the mat. Repeat 8 total times, increasing the stretch more with every repetition.

3. Spine Twist

What does it do?

Contracts and stretches the internal and external obliques- uses transversus abdominus, rectus abdominus and back muscles for stability. and mobility.  Great for hikers, bikers, and especially for any sports that require controlled rotation and flexibility for power- golf, tennis, baseball and softball to name a few!  Starting in a perfectly upright position, pubic bone and tailbone aligned, rotate the ribcage to the right, keeping the nose in line with the breastbone.  Lift the ribcage off the hips to rotate further, exhaling and growing taller, twisting further until the waist has cinched in as much as possible.  Unwind back to center and repeat on the other side. Hips stay fixed and legs grounded to the floor without moving at all. 10 twists for each side.

4.  Pushup Holds

What does it work?

All of the muscles in the torso to maintain a straight and long alignment- abs, core, back.  Works the lats and rhomboids to keep shoulders in proper place and arms and shoulders to move the torso.  Works legs for stability- legs should be where most of the stability focus starts in order that the arms can handle the movement work.

How to do it:

Ideally done with legs extended, but can be modified to hands and knees.  The secret to pushups is utilizing the ENTIRE body for stability, including legs and core so exercisers should feel the rest of the body working as much as the arms!  When the entire body is involved to support weight the arms are able to bend and extend and work!  The addition of the holds adds in more challenge for the core.

10 Single pushups – then hold at the top of the pushup for 30 seconds and at the bottom of the pushup for 20 seconds.  Repeat 3 times.

5.  Teaser

What does it do?

Teaser adds in the challenge of supporting the weight of the legs while working the abdominals and back muscles to roll away from the floor.  This exercise is great for hikers and runners who need the control of the entire body from the core in order to maneuver and anyone who needs to keep their posture strong while engaged in their favorite outdoor activity.

How to do it:

Start on back with legs extended away from torso at a 45 degree angle to the floor, arms stretched behind head.  Lower back stays in contact with the mat.  Lift arms to ceiling and roll up to meet legs- reaching for the toes.  The legs never move!  Roll back away from legs to start position without moving legs and staying in complete control- the work is as challenging on the way down as it is on the way up!  5 repetitions.

About Julie Erickson

Julie Erickson, RYT, PMA® CPT is the owner of Endurance Pilates and Yoga in Arlington, Massachusetts, a studio dedicated to the practice of mind-body exercise and control of the body through the practice of pilates. Julie is one of the few instructors in the US to have earned the distinction of PMA (Pilates Method Alliance) Certified Pilates Instructor. Julie was the sole Pilates instructor selected to train the spectacular Artists of the Cirque du Soleil from the cast of TOTEM during their performances in Boston over the summer of 2012 and has worked with several other professional athletes, performers and dancers in Boston and NYC. Julie was also honored  to be selected in the fall of 2011 to attend Brooke Siler’s prestigious re:AB bridge program for certified instructors in NYC and studies under second-generation instructors, Brooke Siler and Cary Regan.  She is also a NFHS certified high school coach and enjoys sharing her love of movement with all ages! She is Internationally Certified by Stott and Balanced Body Pilates systems. Julie believes that workouts should be fun and safe, yet challenging. An avid runner, she has run 11 marathons and an ultra-marathon 50K, and has completed over 2,000 training and racing miles in  2009, 2010, 2011 and 2012…all while building a business, raising a child, coaching high school girls and mentoring new instructors. Julie was featured in the March 2012 edition of Runners World magazine discussing pilates mat exercises for serious runners and is a popular contributor to several media outlets including Glamour Magazine, FitSugar, MSN., Boston Magazine and Hella Wella.  Julie brings this love of fitness and challenge to her students and friends at Endurance Pilates and Yoga.  

What is Brooklyn Bodyburn and what makes it unique from other studios?

Brooklyn Bodyburn is an exclusive licensee of the Lagree Fitness method and the only studio in Brooklyn to offer the popularized MegaFormer workout. Lagree Fitness was founded by celebrity fitness guru Sebastien Lagree and originated in Los Angeles 10 years ago. The “pilates on crack” workout method is a favorite among West Coast fitness enthusiasts.

The MegaFormer workout is unique in that it trains the WHOLE body by providing infinitely more exercise options than a traditional reformer and constant resistance through its system of springs and pulleys. It encourages maximum exertion and allows the body to shift quickly and smoothly from one exercise to the next while working both the upper and lower body and maintaining an increased heart rate at fat-burning cardio levels. The intensity of the MegaFormer allows you to effectively combine Strength, Endurance, Cardio, Balance, Core and Flexibility training not only in one session but also in each and every move. All muscle groups are worked to fatigue to achieve maximum muscle definition in a non-aggressive, non-impact manner. You can expect 50-minutes of calorie-burning, muscle-quivering, shirt-drenching, total-body conditioning on our state-of-the-art MegaFormers in a high energy, small group class setting. The studio is equipped with 10 MegaFormers!

Tell us about yourself and your personal inspiration for starting Brooklyn Bodyburn.

Tracy Carlinsky, Founder of Brooklyn Bodyburn

Growing up a dedicated ballet dancer, I have always craved an intense fitness regimen. Although a native New Yorker, I found myself bouncing back and forth between living in New York City and Los Angeles. After trying dozens of workouts throughout both coasts, I was finally able to fulfill my fitness craving with the MegaFormer in Los Angeles. I was hooked as soon as I took my first class! I was searching for a hi-intensity, low-impact workout. A friend told me about a studio in Santa Monica so I decided to give it a try. Within 5 minutes of class my legs were shaking, abs were burning and body was in complete shock…in a good way. I left that class sore in all the right places. I had worked muscles that I had never felt before. The way your body moves on the machine, sequencing of the workout and focus on core stability is what makes this workout so effective. Your core is engaged throughout the entire class and each muscle group is worked to complete exhaustion before moving on to the next. The workout is low-impact which makes it ideal for injury prevention and rehabilitation and focuses on slow and controlled movements which are ideal for building strong, lean muscles and improving balance and flexibility. However, after practicing the method for a few months, it became much more than just exercise to me. I immediately became hooked on the mind body connection. You can train your muscles to work a certain way and it’s amazing how powerful the connection between your mind and body is. You are much stronger than you think and it’s empowering and motivating to see and feel your body change and do things you did not think were possible. Everyone’s body is different but depending on your age, gender, height and weight you can burn anywhere from 300-700 calories per class!

Lagree Fitness had become a way of life for me. So, when I decided to move back to NY, leaving the workout behind was not an option. I was amazed by the fact that there were SO many studios in California and none on the East Coast. I had been raving about the workout to all of my friends back East and was dying to introduce it to them. I had visited friends in Brooklyn during my trips back to New York. I loved Brooklyn because I liked that it was close to the city but still had that neighborhood vibe. The one thing that I did not like was the lack of fitness studios! With that said, I thought Brooklyn would be the perfect spot for a studio. I didn’t see why all of the Brooklynites needed to travel into the city to workout. I became an official licensee of the workout and nailed down my first location which is in Williamsburg right on the waterfront at the bottom of The Edge condominium complex. I want everyone to feel just how powerful this workout is and how it will not only change your body but also the way you deal with everyday obstacles in your life. Your confidence builds as you accomplish more in each class which motivates you and helps you to tackle everyday issues. You are stronger on the inside and out.

What advice do you have for first-timers at Brooklyn Bodyburn?

Come in with an open mind! The workout is challenging and the machine and exercises can be confusing during the first few classes. Know that your body will quickly adjust to the machine and workout if you incorporate this into your weekly exercise regimen. People tend to be shocked by how challenging and intense the workout is after their first class. Your body will quickly adjust and you will see results fast! Also keep in mind that you may be significantly more sore two days after your first class. Drinks lots of water and maintain a nutritious diet to help repair the muscles and speed up the recovery time so you can get back in!

What are your expansion plans?

Next stop.. South Brooklyn! I want to open a few locations within Brooklyn. I know that it’s hard for all of the South Brooklyn residents to get to Williamsburg. Not to fret… I hope to open a location there within 12-18 months. Get ready!

Tell us about the team of instructors you’ve hired.

I have an amazing team of instructors! All of my instructors are just as passionate about the workout as me which was critical when putting together my team. They all understand how the workout affects the body and how to sequence the classes. Although each instructor will add their own flare, you will get the same quality workout no matter which class or teacher you attend!

What’s hot on Brooklyn Bodyburn’s playlist right now?

We’re all about the remixes! I love finding new remixes on SoundCloud and Steady130. We like to mix it up so that we can try and appeal to everyone in the class. We include pop, electronic, rap, 80′s, 90′s and rock! Favorites right now are:

One and Only (R3hab Remix) – Cherry Cherry Boom Boom
I Love It (feat Charli XCX) – Iconic- EP- Icona Pop
Dancing in Houston (Robyn vs. Whitney Houston)
Sweat (David Guetta Remix)- Snoop Dog

Favorite workout brand?

Hmm.. I’m actually on the hunt for something new and fresh. Right now I would say both Splits59 and lululemon.

Your personal eating style?

I recently went gluten free and love it. I have acid reflux so I have to stay away from some foods. I focus on eating organic whenever possible, fresh fruits and veggies, low sugar and lots of greens! I don’t eat red meat but I eat lots of fish and occasionally I will have some organic chicken. Nuts in the raw for a mid-day snack! My guilty pleasure is a nice glass of wine.

Favorite things to do in Brooklyn?

I LOVE living in Williamsburg! A few of many favorite spots for dinner are:
Cafe Mogador, Fabbrica, 1 or 8, Rosarito Fish Shack and Reynard in the Wythe Hotel

I’m a big fan of drinking my breakfast or lunch so I hit up Tiny Empire pretty frequently!

I love going for a run around the hood on a nice day and hitting up the Brooklyn Flea during the warm weather months. Luckily it’s right outside the studio!

If you could give GoRecess users one piece of fitness advice, what would it be?

Explore all different workouts until you find the one that fits you best! There’s a workout for everyone. Keep searching until you have found something that motivates and inspires you! Remember…you can always come take class at Brooklyn Bodyburn

Itching to try it? Book the best Megaformer experience in Brooklyn here.

VITAL STATS

Title: Founder, The Fhitting Room

Location: New York, NY

Kari’s Background: Prior to founding The Fhitting Room, Kari was a Marketing Executive at Pepsi-Cola Company, where she focused on building brand equity for powerhouse brands as well as launching new brands and product innovations.  She left the world of boardrooms and bubbles and entered the world of diapers and sleepless nights five years ago and was introduced to High Intensity Training as a means to work off her pregnancy weight. Never one to love exercising in the past, Kari was blown away not only by the results of HIT physically and emotionally but also by how much fun she was having during her workouts. As friends darted off to boutique fitness studios to enjoy spin, yoga, pilates and barre method classes, Kari became consumed with developing a boutique fitness studio specializing in super effective and truly fun High Intensity Training workouts. Kari has a MBA from Harvard Business School, where she graduated with honors, and graduated summa cum laude with a BS in Economics from the Wharton School at the University of Pennsylvania.

ABOUT THE FHITTING ROOM

What is The Fhitting Room and what makes it unique from other studios? The Fhitting Room is a High Intensity Training (HIT) boutique fitness studio delivering a comprehensive, body-changing workout in a small class environment. Topping the list of fitness trends to look for in 2013 are:

• Functional Training;
• Women Lifting Heavier Weights;
• High Intensity Interval Training (HIIT); and
• CrossFit mania.

Our workouts are at the epicenter of each of these trends.  Our head instructor a.k.a. El Capitán, Eric Salvador, is a CrossFit coach who infuses CrossFit philosophy (and some moves) into our method, but our execution is unique and designed with our clientele in mind. Many of our exercises utilize nothing more than bodyweight for resistance. Our workouts utilize rowers, free weights, kettlebells, suspension trainers, plyo boxes, medicine balls, pull up bars and more. With all the hype about HIIT and an explosion of fitness boutiques in NYC, The Fhitting Room, will be the first one dedicated to High Intensity Training.

Our program, while demanding, is inclusive and adaptive. Each workout is designed to be universal and equally effective regardless of gender, fitness level or experience. Our instructors expertly modify exercises, scale weight loads and demonstrate alternative moves that vary in intensity, providing everyone a tough yet attainable workout. Our programming features well-informed and deliberately crafted sequences of highly effective exercises that require maximum effort in exchange for noticeable results. So, while our doors are open to everyone, we invite only those willing to leave it all on the mat!

Every aspect of The Fhitting Room has been thoughtfully crafted to provide clients with the ideal environment to attain their goals. Our studio is intimate, not intimidating; our maximum class size is 14, and we often have two instructors leading classes to provide significant personal attention for all participants. Our music is motivating, our instructors are experts and encouraging and classes are spirited, challenging and fun.

What is HIT and why is it such an effective workout method? Extensive science and research validate that total body workouts, with intervals of High Intensity Training (HIT) that include both resistance and cardio, are the most effective. HIT involves performing an all-out, exhaustive physical effort for a short time followed by a short, sometimes active, recovery. HIT works because burning fat requires oxygen, and the more oxygen gets inside your body, the more fat your body burns. A high-intensity workout increases your body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts and translates into a metabolism boost for up to 48 hours after a completed HIT routine. Sounds amazing, right? But there is a catch: you must push yourself out of your comfort zone and allow us to help you challenge yourself. If you are willing to do this, you can spend less time exercising and get much leaner in the process.

When high intensity and interval training are combined, the result is maximum increased metabolic rate, optimal muscle building and muscle retention coupled with fat loss and increased calorie burn during and after the workout. HIT with intervals taxes both aerobic and anaerobic fitness; however, cardio only addresses aerobic. Aerobic fitness increases your need for oxygen and anaerobic builds muscle. Our workouts will increase your endurance and make you stronger at the same time. Studies indicate as little as 27 minutes of HIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week, so you can have more time for everything else in your life!

What is the “Signature FHIX” and what are the 5 essential building blocks of every class? A unique “FHIX” (functional high intensity mix) of exercise moves will be featured each day integrating five essential building blocks in every class to deliver optimal results. The “Signature FHIX” is our original fifty minute class; look for an expanding FHIX offering as we grow.

1. Functional Movements: Functional training utilizes movements performed in life’s daily activities, such as squatting, pressing, jumping, lunging and pulling, training your body for everyday life, not events.
2. Strength Training: Strength training builds muscle, and muscle tension and density give a body a toned look. It elicits hormonal responses that build up skeletal tissue, helping stave off osteoporosis and making carbohydrate processing more efficient. Strength training burns more calories than cardio alone by causing the body to go into repair mode after exercise, and muscle tissue burns more calories than non-muscle tissue. So, building muscle increases your metabolism speed, burning more calories even at rest.
3. High Intensity Intervals: “All-out” effort intervals challenge your body more than moderately intense cardiovascular exercise, so your body’s recovery requires more energy, or calories, thus, increasing your metabolism. The net effect of HIT will be better results in less time.
4. Total Body Focus: Exercises targeting the whole body achieve extra muscle activity by engaging multiple muscle groups in each movement, which means your body burns more calories.
5. Highly Varied Exercises: Because of the human body’s tremendous ability to adapt, the more fit we become, the better able our bodies are to handle the same level of exercise. Thus, our bodies burn fewer calories, our metabolism decreases and our progress stalls. By delivering a different FHIX each day, featuring highly varied exercises, we will prevent this fitness plateau.

The one signature move everyone should master? Burpees…love them or hate them, they work!

What advice do you have for first-timers at The Fhitting Room? Just show up; we’ll take it from there. Don’t be nervous as our instructors are experts at making everyone feel comfortable and ensuring everyone has fun. You will work hard, but the time will fly by. You’ll be signing up for your second class before you know it!

What’s hot on The Fhitting Room’s playlist right now?

• Scream and Shout – will.i.am featuring Britney Spears
• GO! – Santigold featuring Karen O
• Suit & Tie – Justin Timberlake
• Thrift Shop – Macklemore and Ryan Lewis
• Bounce – Calvin Harris featuring Kelis (Fly Eye Club Mix)
• Locked Out of Heaven – Bruno Mars
• Diamonds – Rihanna (Congorock Remix)
• It’s Not Right But It’s Okay – Whitney Houston (Thunderpuss Mix/Remastered: 2000)
• Show Me Love – Robin S

Tell us about The Fhitting Room’s team of instructors.  The Fhitting Room team is amazing.

• Eric Salvador, our Head Instructor, is a former Marine, CrossFit Coach, triathlete, certified personal trainer and fitness enthusiast. He loves his work, and his passion and energy are contagious.
• Daury Dross, certified personal trainer and trainer to the Knicks City Dancers, brings his unique style and creativity to The Fhitting Room; he loves to invent new moves like the plyo push-up which found class participants somewhat suspended from our pull-up bar by a resistance band. Daury is a music lover and always has a killer playlist keeping the class moving.
• Benjamin Wegman, professional ballet dancer, Broadway dancer and certified personal trainer always makes it a party in the studio; the only thing Ben loves as much as leading class is taking class. You may find him next to you in yoga or spin; he’ll be the guy bringing it 200% who motivates you to work harder.
• Amanda Butler, professional dancer and fitness model rounds out our instructor team with her amazing form and dynamic moves.

GETTING TO KNOW KARI

What was your personal inspiration for starting The Fhitting Room and how has HIT transformed your body? My personal inspiration for starting The Fhitting Room stemmed from a number of factors:

1. Utter conviction that our workouts are unbelievably effective and the desire to help others break through fitness plateaus and achieve personal bests. I workout far less hours and eat significantly less healthy than I did ten years ago, yet I am stronger, tighter, more toned and have more energy and stamina.  I have noticed a tremendous uptick in my metabolism and improvement in almost everything I do from snowboarding to running to catching a bus with my 50-lb. son on my back. I didn’t realize how ineffective my old workouts had become until I saw the results of High Intensity Training.
2. Love of brand building. I spent my career in marketing and love that meaningful brands satisfy not only physical but also emotional needs for people. The Fhitting Room is not just a place to exercise but a community of individuals who share a mindset grounded in the willingness to work hard to achieve results and the desire to be fit as a means to get the most out of life.
3. Belief in the fitness boutique business model. Fitness boutiques enable individuals to choose where, when and how they spend their exercise time. We deliver a superior product by bringing single-minded focus to what we do and clients get to select the places they are most happy and comfortable, thereby getting not only a great workout but also an emotional boost.

Favorite workout brand? lululemon.  I could (and do) live in it, but I love Carbon38.com for helping me discover amazing fitness fashions and designers from around the world.

Personal eating style? You don’t want to know…I eat what I want to eat but not unlimited quantities. I do eat carbs and sweets daily but also make sure I eat something healthy everyday too. I could live on decaf lattes (2% milk, not skim), dark chocolate covered graham crackers, pizza, pasta, steak, onion rings and red wine, but I balance these favorites with greek yogurt, fruit, vegetables and lean protein choices.

Favorite things to do in NYC? I love eating in the West Village and shopping in SoHo but don’t spend enough time doing either since having kids. My absolute favorite thing to do is attend a Yankees game with my family, but they are quickly convincing me that Knicks games are as much, if not more, fun.

Any advice for other busy moms trying to balance motherhood and a healthy lifestyle? Find something you love to do that involves moving and do it. I used to hate going to the gym; I was perennially bored and staring at the clock, probably because I was just plodding away on an elliptical machine five days a week. Once I discovered High Intensity Training and the breadth of exercises to which it could be applied coupled with the fun and motivation of group exercise, I became a devotee.  I only spend about 2 hours a week exercising, but I give it everything I have during those two hours. Find somewhere or someone (a great instructor or an exercise buddy) who energizes you, and start with a small commitment, like a promise to go 1x weekly. If all else fails, pick up your child or their backpack and start squatting.

If you could give GoRecess users one piece of fitness advice, what would it be? Come to a class at The Fhitting Room!

Ready to get your FHIX? Book a class at The Fhitting Room today! 

BALL CRUNCH – 20 Reps On Each Side 

Step 1. Lay on stability ball, with upper back just off the ball. Place arms behind head, elbows out.

Step 2. Raise your body and twist elbow to opposite side, so that your shoulder is 6 inches off the ball.

Step 3. Lower body. Alternate. Repeat.

BICYCLE CRUNCHES – 15 Reps On Each Side 

Step 1. Lay flat on your back with your hands behind your head. Raise right elbow toward opposite knee.

Step 2. Raise left elbow toward opposite knee. Alternate and repeat.

Step 3. Keep back flat on the mat. 

PLANK INTO JACK KNIFE  – 12 Reps 

Step 1. Place shins on ball in plank position.

Step 2. Roll the ball toward you, raising your butt as high as you can. Keep your knees straight.

Step 3. Pause, roll ball back and straighten out legs. Repeat. 

PLANK WITH LEG LIFT – 15 Reps

Step 1. Get on all fours. Keep your back parallel to the floor.

Step 2. Bend your right knee, lift your leg and point your foot straight up.

Step 3. Raise your right thigh, squeezing your glutes. Pause. Lower back to starting position. Repeat.

SCISSOR CRUNCHES – 15 Reps

Step 1. Lay flat on your back with your knees bent and feet on the floor.

Step 2. Keep your one foot on the floor, raise opposite leg and touch your toes with opposite hand.

Step 3.  Lower your leg. Repeat and switch sides.