FitSugar

Class Act: Cardio Tai Boxing

FitSugar — Mon, 09 Nov 2009 09:00:13 -0800

I'm big on fitness classes, but tend to stick with Pilates, yoga, or something slower-paced - usually afraid that I won't be able to keep up with a class that requires any dance technique. My exercise solution came in the form of Crunch's Cardio Tai Box class - a class that gets you moving without a required-knowledge of dance choreography. All you need to know? How to punch and kick. Really.

In fact, once you master the basic kicks and three different kinds of punches, you'll easily catch on when the combinations are introduced - so don't psych yourself out if you can't keep up right away. The key throughout the workout is to focus on each individual action, fully extend your arms and legs for punches and kicks, and be conscious of your core - if you're flexing your abs throughout you'll notice improved balance and form that'll make leg extension easier for round-house and side-kicks.

To learn more about the class and see video, just read more.

Ultimately, you'll find that the high intensity that the class requires goes hand in hand with the kinds of moves you're doing - and throwing a few punches is sure to relieve stress or any aggression after a long day at work; it's hands-down my top choice for a workout to shake things up and re-energize mid-week. If you lag behind during round one, just go back and do it again, or pull aside your instructor after class to go over technique, this way, you'll be up to speed and blasting calories by round two in the cardio ring.

Class Act: Skinny Jeans Fitness Workout

FitSugar — Tue, 20 Oct 2009 14:43:33 -0700

I won't lie, the name caught my attention: Skinny Jeans Workout, a place where denim and my hamstrings collide. I find the fashion / fitness connection slightly amusing, but the 45 minute class left me more than slightly sweaty. It truly is a sculpting workout that borrows from a diverse array of fitness methods. We did lunges of all sorts, from the basic forward variety to the criss-crossing curtsy lunge. We did squat variations. We even did multiple Warrior 3s. My legs and glutes were worked from all angles ensuring that every fiber was taxed. There were sections of the workout that felt rather balletic too; these moves really worked the deep glute muscles that help lift the seat. The class kept moving, and my heart rate stayed pumping for most of the class. The first 35 minutes of the class are standing and there is an emphasis on standing tall and keeping your chest open, since part of looking good in your skinny jeans is postural. I have heard that slouching can make a person look 10 pounds heavier. The ab work is very Pilates based, with cuing to keep the abs pulled to the spine - a phrase you can't make it through a Pilates session without hearing repeatedly.

I will definitely take this class again and recommend it. This class is currently offered at many Equinox locations, but look for a version at a gym near you.

Class Act: Cardio Theater

FitSugar — Thu, 08 Oct 2009 03:47:52 -0700

One way I beat boredom while doing cardio inside is to watch movies. I'll start one and watch about 30 minutes or more, and then the next time I work out, I'm excited to continue where I left off in the flick. I'm lucky to have a machine at home I can walk or run on, but if you don't, check out Cardio Theater. Fitworks health clubs offer a huge room with cardio machines in front of a 15-foot theater screen, so you feel like you're at the local cinema, not at the gym. You can watch movies, TV shows, or sports games, and it makes the time go by so fast. Cardio Theater is included in the price of the membership at their Cincinnati, Akron, Cleveland, Dayton, Ohio, and Northern Kentucky area clubs. If you don't live in these areas, I'm sure it'll be just a matter of time before other fitness clubs catch on. Tell me, would you want a Cardio Theater at your gym?

Fit Tip: Spy Before You Try

FitSugar — Fri, 31 Jul 2009 13:30:15 -0700

We've all been there: you waltz into a new group glass at the gym only to discover that the yoga is far beyond your reach or the dance moves are better suited to fly girls than fitness buffs. Getting in over your head can not only be embarrassing, but it can also lead to injuries.

So before you wander into a class based on a friend's recommendation or a cool-sounding description, stop by the week prior and peek into the studio. Position yourself outside the door or in the back of the room and observe five to 10 minutes of the class, enough to get a sense of whether or not it's for you. It's best to come in at least 10 minutes into it, so you can observe post-warmup.

Class Act: African Dance

FitSugar — Mon, 18 May 2009 12:36:17 -0700

In the mood for something with a little more action than a chill jog in the park? Try out an African dance class. Classes are most often accompanied by live musicians, mostly drummers, so the energy practically busts through the roof. The drum beats are so contagious, you really can't help but kick your knees, flail your arms, and spin around. This type of movement feels exhilarating and freeing.

Don't worry if you have two left feet when it comes to dancing; start with a beginner class. There will be lines of people with an instructor in front leading you through a series of movements. I hung out in the last line my first few classes, and everyone was really supportive of the beginners. The trick is to not be embarrassed and just let yourself go, so you can have fun and burn more than 400 calories per hour.

Hopefully African dance classes are offered in your area because everyone should try it at least once. Wear comfortable clothes, bring water, and expect to pay about $10 to $20 for the class.

To see a video clip of class read more.

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Class Act: CrossFit Training

FitSugar — Mon, 20 Apr 2009 16:00:00 -0700

When I showed up to meet my CrossFit certified trainer, Sean Murphy, I found myself approaching a co-ed group performing Olympic lifting as part of an ongoing group class. The outdoor facility was as simple as it gets - a group of mats under a weather-protective tarp, a set of monkey bars, a shed for housing basic supplies like jump ropes and weights, and tractor tires resting about. The rugged scene was a far cry from the luxury home of my morning workouts at Equinox, but the fitness element challenged me in an entirely different and refreshing way.

Sean handed me a jump rope to warm up and then took me through the basics of what would make up my workout. In a completely encouraging and noncondescending way, Sean guided me on how to perfect a simple squat (lead with your booty!), challenged me to do the most perfect push-up that brought my chest barely an inch from the ground, and taught me how to do jumping pull-ups. We did a series of stretches for my hips and quads and it was time for the real workout. To see what it consisted of and what I thought, read more.

My workout was scrawled with a piece of chalk on a mat under the monkey bars: 15 jumping pull-ups, 15 deep squats, 15 perfect push-ups, and a 200 meter run, all to be completed three times. He challenged me to do the entire workout in under eight minutes, and that gave me the extra competitive push that always gets me going. This workout is deceivingly simple - I was breathing heavily after round two. I completed my workout in just under seven minutes, but there was ab-work to follow that challenged my core and we finished with some stretching.

This was just a sample of the workouts offered at CrossFit facilities. Sean described how no workout is ever the same, but they always incorporate exercises that build strength and power while increasing endurance. Typically, the workouts last anywhere from 45 minutes to an hour, and after my experience I can see why the CrossFit methodology has so many dedicated followers. I would definitely recommend checking out Boost Athletics (Sean's training business) if you're in San Francisco, and if you're looking for an ever-changing outdoor workout look into CrossFit facilities in your area.

Photo courtesy of Boost Athletics

Class Act: Pilates Boot Camp

FitSugar — Thu, 19 Mar 2009 04:30:00 -0700

Most people think of Pilates as a mind/body exercise, and they think Pilates is a slow, nit-picky form of exercise. Now that boot camps and circuit training are big trends in the fitness world, Pilates studios and gyms are creating boot camps of their own. I was lucky enough to participate in a Pilates-style boot camp yesterday morning sponsored by Balanced Body at the International Health, Racquet and Sportsclub Association convention happening here in SF this week.

The class was super fun, quick paced, and worked me from the big toe to the top of my head. This class was broken into four 12-minute circuits, with each circuit utilizing a different piece of Pilates equipment: Cadillac wall unit, chair, Reformer, and the Arc. Pilates equipment is so versatile, so the variety of exercises you could do in a circuit-style class is endless. Plus it is easy to incorporate classic gym moves like squats and lunges using the Cadillac wall unit springs for added resistance and/or assistance, depending on the exercise. Alternating backward lunges holding onto arm springs is an excellent challenge.

To hear more about the class, just read more.

The class was fast-paced and my heart rate was highest for the standing leg section combining squats with arm exercises with springs. The most challenging section was on the chair, and if I didn't know Pilates this circuit might seem confusing. But chair work is great for the core since you have to support your torso no matter the position of your body. The Arc section was mostly abs and core work, while the Reformer section managed to work arms, abs, glutes, legs, and stability in 12 minutes. If you have a chance to try a Pilates boot camp, I think you should. While it helps to have Pilates experience, you could definitely follow along without any. Due to the fast-paced group situation, these classes are not about the precision often associated with the Pilates method. But a Pilates boot camp will get you strong, centered, and work your abs without you even knowing it - until the next day, of course.

Class Act: High-Heel Workout?

FitSugar — Tue, 10 Feb 2009 16:00:00 -0800

Looks like there is a new fitness class on the scene. The focus is to get you in shape, but not in the traditional meaning. Rather than focusing on burning calories, the goal of the high-heel workout it to get you in shape to walk comfortably in heels. The first part of the class is done wearing your fave heels while performing simple dance moves and a few other exercises. After changing into sneakers, the second half of the class includes classic leg toning moves like squats and lunges along with core-strengthening moves to aid posture. Those three-inch stilettos can really throw off your balance. Here is a video snippet of the class.

I am the kind of gal that reserves high heels for special occasions, since they do funky things to my feet like create corns and cause some serious neck and back pain. I think this class is a little silly, but I fear I may be in the minority here, as many of you wear heels three times a week. What do you think about a high-heel workout? Is it silly or practical? Share your thoughts in the comment section below.

Class Act: Nia

FitSugar — Fri, 16 Jan 2009 10:00:00 -0800

As part of my New Year's resolutions, I vowed to try new things, so there I was - barefoot and in a room full of happy, chatty ladies, about to take a Nia class for the first time. I was excited because I had heard it integrated some of my favorite movements: dance, martial arts, and yoga. Once the music started, the instructor began demonstrating some simple movements to open the body. Tapping the toes, bending the knees, rocking the hips, waving the arms, wiggling the fingers, and rolling the neck were meant to activate "all 13 joints," meaning our entire bodies.

We continued to move through several short 10- to 15-minute dance segments, which were a fusion of these nine movement forms:

Martial arts: T’ai Chi, Tae Kwon Do, Aikido
Dance arts: jazz dance, modern dance, Duncan dance
Healing arts: yoga, Alexander Technique, the teachings of Moshe Feldenkrais

To hear more about Nia and see a video clip, read more.

The best way I can describe Nia is that it's a spiritual low-impact aerobics class. The instructor leads you through a simple choreographed move, like a jazz square, but you're encouraged to move your body in the unique and playful way your body wants to move. Nia is all about exploring your space and how your body moves in it. It's about sensory awareness, self expression, and finding joy. What I loved about the class is that it reminded me of yoga in that you're only concerned with your own body and not worried about what other people think. Although I was sweating a little, it wasn't a really intense workout, so if you're looking for a light workout to awaken your spirit and get those feel-good endorphins buzzing, give Nia a try.

If you want more information about this type of bodywork, check out the Nia website. They'll also help you find a class.

Class Act: TRX Training Center

FitSugar — Mon, 05 Jan 2009 13:00:00 -0800

It is the new year and I have decided to try some new things - one being new ways to workout. My most recent experiment was a TRX class. TRX is a suspension training program designed to work every large muscle group. The training center offers three different hour-long classes: Body Blast, Basic Training, and Power Stretch. I took an early morning Basic Training class and left with my upper body already aching.

A TRX suspension strap hangs from the ceiling and is used throughout the hour, whether you're gripping it with your hands or hooking the straps on to your feet. We started with a warm-up that was just enough time to wake up my muscles and give my heart rate a boost. Then, we moved on to an intense upper body segment that targeted the biceps, triceps, shoulders, chest, and back.

Some of the moves are exclusive to TRX, some are reminiscent of exercises you might do with weights, and some are back to basics, like push-ups. All were extremely effective. Each segment is broken up with cardio drills like high knees, quick feet, and jumping jacks; there were about five of these short drills throughout the class.

We moved on to lower-body and core segments that, at the time, felt more like continued upper-body training because you're still gripping the straps for many of these exercises. My soreness the following day let me know that some of those targeted movements hit the intended parts of my body, as my inner thighs were noticeably tight. The lower body movements incorporated variations of lunges, and the core segment involved several different planks.

To see my one gripe about the class, read more.

If you have any wrist issues, they may start giving you trouble during the hour because you're gripping the majority of the time. I found it increasingly difficult to keep my form because my wrists started acting up, so next time I may try wrapping them to prevent any strain. That said, I would definitely take a TRX class again because I left sweaty and satisfied. The typical drop-in rate is $20 for one class, but they have packages that bring down the cost and offer attractive promotional deals ($20 got me three classes).

Does suspension training sound like something you might try?

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