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Fitness Feature: My X3 Sports Experience

May 4, 2014

So a couple of Saturdays back I went to a class at X3 Sports in Inman Park. I signed up for their Fast Track class which is supposed to incorporate circuit training and cardio exercises. I chose this class specifically because it’s supposed to test, and ideally improve, your agility by using sports training equipment. I got there a few minutes late and the class was packed. There were apparently twice as many people as there normally are and the space they use is on the smaller side so it was stuffed! There was a short warm-up with your standard moves and then we began. The instructor had us do a circuit of basic squats, bear crawls, jump squats, diamond push-ups and side planks (on both sides) for 12 minutes going through at our own pace. We then repeated this same circuit for two more 12-minute rounds with 30 second breaks halfway through each 12 minute circuit.

Overall, my arms got a good workout but I was left disappointed. We just cycled through the same few exercises for the entire class which to me felt short (and not in a good way). I was expecting to incorporate some new moves and equipment into my workout but I didn’t. All of the moves we did were moves that I could have and actually have done at home before. I understand though that it was probably due to the large class size so it’s hard to fault them. I will say this, it does seem like a cool gym. The kind of gym that I’d want to join. They have kickboxing classes, weight training, and muay thai classes as well. Will I be joining though, probably not. One, the location isn’t particularly convenient and two they make you sign up for a year or two-year long contract (I’m not looking to get tied down). On to the next…

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Fitness

Fitness Feature: My Pure Barre Experience

March 19, 2014

I took a barre class this past Saturday at a Pure Barre Studio in Druid Hills and I thought I’d share my experience. I wasn’t going in as a complete newbie. I’ve done barre workouts before (Exhale Core Fusion and Tracey Mallett), but I knew this wasn’t going to be a walk in the park. I was right. I got there about 10 minutes early to fill out some forms and was then taken to a room to store my bags and shoes while I worked out (no shoes allowed).

The class was held in a smaller room, more dimly lit with wall to wall mirrors so you could see your form and of course, wrap around ballet bars. I got the sense that a lot of the people there were regulars but there were a good bit of new people as well. It was a smaller sized class with about 15-20 people. The actual class lasted for 55 minutes including the warm-up/stretch and cool-down. While I did recognize a few of the moves, most of them were completely new to me which I loved. For equipment we used 2 or 3lb hand weights depending on preference, resistance bands, and a small ball. We used the ball pretty much throughout the lower body section and it made the moves much more challenging.

My arms were sore from workouts I had done earlier that week and I thought going into this class that I’d be okay because they’d probably just focus on legs. I was wrong. They hit everything. We worked our arms, abs, quads, calves, and glutes. The instructor would come around and correct form, if need be. She corrected mine a couple of times, which was nice because I feel like I got the most out of the moves and the workout. The music was also spot on. Not distracting or offensive but still motivating. At the end of the class, they had some instructors walk around to the students and gently push us deeper into the stretches. I thought that was a nice touch.

Overall, I thought it was a well-balanced and very challenging workout. I felt it especially in my glutes for the next few days which was awesome! Will I go back, perhaps, but it won’t be too often. The first class for new clients is $15 but after that it’s $23 a pop. The price per class goes down as you commit to more classes, but I don’t want to lock myself in to just barre because I want to take all kinds of fitness classes. Stay tuned for more fitness features!Have you ever tried barre classes or workouts before? If so, tell me what you think about them!

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Fitness

Seven Steps to De-Rut Your Workout Routine

March 15, 2014

I’ve found myself in a workout rut and it sucks. I don’t want to see exercising as a chore but rather something to enjoy and look forward to. In the spirit of having fun, I decided to implement some of the steps below to re-vitalize my exercise regimen. Now nothing I’m about to write here is groundbreaking, but I’m hoping that it’ll give you some inspiration for ways to keep your workouts fresh and fun.Pure Barre
1. Sign up for a new class. I love my at home workouts. They’re convenient and cost-effective, but they get boring after a while. When you know all of the cues given by the instructor and can cite them in unison with her it may be time to give something else a try (guilty). Why not sign up for a class with the money you’re saving from gym memberships? I’ve decided I’m going to sign up for one new fitness class a month, whether it’s a bootcamp, kickboxing, cardio, spin, or barre class. Today, I kicked things off by taking a class at a Pure Barre studio and I really enjoyed it. It’s nice not knowing what the next sequence is and that’s when time goes by faster.Nike Id


2. Get some new workout gear. Because clothes matter even when you’re working out. When you look good you feel good and that translates to performance. Choose what you like and wear that. Maybe it’s a bright colored sports bra, a bold patterned top, or black leggings. Whatever it is, sport it. Target, Marshalls, TJ Maxx, Forever 21, and Old Navy all have cute and affordable workout gear. I’m adding some Nikes to my workout wardrobe. I custom-made these Nike Id’s because I need a new pair of workout sneakers and I think they’re so fun. I can’t wait to get them and put them to work.

3. Get some new workout DVDs. While taking new workout classes can be a lot of fun, workout DVDs will continue to be a big part of my routine because of the sheer convenience. I bought a few new ones from Amazon by Jessica Smith and Tara Lee and I can’t wait to try them out.

4. Try some new workout equipment. I purchased this weighted Nike jump rope and I love it! Incorporating new tools in your workout can help to re-invigorate them and keep things from getting stale.Nike
Other options that don’t involve money:

5. With warmer temps a change of scenery may be just what you need to get out of a workout rut. Try running in a park or hiking a new trail.

6. Switch up the time that you workout. If you’re feeling sluggish and tired during your evening workouts maybe it’s time to make the switch to morning workouts instead or vice versa. I did this and it’s been great! I was coming back from work and I just felt so tired and groggy. It was a big struggle to muster up the strength to workout after an 8-hour workday. So I flipped my schedule and decided to work out in the morning instead. Now I get up at about 5:30 in the morning and start my day off with exercise. I feel incredible after it’s done, and I’ve found that I have more energy throughout the day.

7. Get a new playlist. Music is so important when I’m working out and I imagine most people would agree. It can push you at those critical moments when you find your strength waning and you want to quit. But after listening to the same song for over 100 runs maybe it doesn’t have the same motivational factor anymore. Trying a new playlist with a new crop of songs may help to get you back in the zone.

What are some of the things you do to keep your workouts fresh? Tell me in the comments!

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Fitness

High Impact vs. Low Impact Workouts

October 14, 2013

Insanity Core Fusion Barre Basics for BeginnersYoga Workouts

I’m a graduate of the Insanity program. I committed myself to the program for 60 days – no skipping days – and completed it this past May. I had wanted to try the program for a while but didn’t want to shell out the money for it. I couldn’t bring myself to pay $120 for workout DVDs. I finally took the plunge this year after working out consistently for months with only minimal progress seen. I told myself that if it didn’t work, I’d send it back. Well, it worked.

I finally started seeing greater muscle definition in my arms and legs. I was thrilled! After I completed the program, I continued doing Insanity for a few more months just cycling back through the month 2 workouts. At some point in August, though, I felt like my body needed a break. Insanity is a great program, but it’s also very high impact. High impact workouts can place a considerable amount of stress on your joints and ligaments – the tissue that connects your bones.

I knew that I still wanted intense and challenging workouts, just ones that were not as stressful for my joints. In my search for high intensity, low impact workouts, I came across the Exhale Core Fusion workout series. The workouts include a mix of strength training, toning, yoga, and cardio. I purchased the Core Fusion 30-day sculpt program and the Core Fusion Barre Basics for Beginners. I’ve been using them both for a couple of months at this point and I LOVE them. They are serious total body workouts targeting your core, arms, and legs. I especially love them for my legs since they are my body part that’s most resistant to change. The best part is knowing that I don’t have to sacrifice intensity for workouts that are kinder on my joints. I still love a good high-impact workout though, so for me the key will be balance.

Takeaway message: It is possible to get an amazing workout that is both intense and joint-friendly. If you’re looking for low impact, high intensity workouts to try think swimming, yoga, weight training, or cycling. Remember that intensity refers to the level of difficulty of an exercise and the power required to do it, while impact refers to the pressure that is placed on your joints and ligaments.

What workouts are you currently doing that you love? I’m always looking for ways to switch up my exercise regimen, so tell me in the comments!

References:
Medline Plus, “Tendons vs. Ligaments”
Mayo Clinic, “Exercise Intensity – Why it matters, how it’s measured?”

 

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