Many of my clients tell me that they can’t find time to exercise and eat healthy while working the nine to five grind. I agree the hectic modern-day schedule leaves us with little time for a movement that makes us feel better and is good for our health.

A few years back, when I was suffering from perfectionism- yes, I’m a recovering perfectionist, my healthy-to-do list was a mile long; cut down carbs, count my macros, lose weight, build muscle, build mileage, turn off devices before bed, blackout the room at night, and on and on it went.

Honestly, just sticking to the list started stressing me out more than anything else. I wanted to have time to check all these things. I’m glad I walked away from that approach and have started keeping things simple, like eating whole foods, going slow with my running mileage, and including recovery days in my training cycle.

The good news is, that you don’t have to be deadlifting 300 pounds, counting carbs, and working out 60 minutes a day to live a healthy and non-sedentary life. Research suggests that small bouts of exercise are as effective as continuous exercise over a period.

A little bit of something is better than a whole lot of nothing.

How Much Exercise is Good Enough?

A meta-analysis of research studies shows that 75 minutes of exercise per week, which could be just a 15-minute walk or jog every day, resulted in a 14 percent lower risk of heart disease (1).

If you consider the intensity of the exercise, then just five minutes a day of physically strenuous exercise provides many benefits. A study conducted on runners found that participants who ran 10 minutes a day weren’t different than those who ran 150 minutes a week (2). This means as little as 10 minutes of vigorous exercise can give the same health benefits as a longer exercise duration.

The bottom line is to work out as much as you can. If you don’t work out at all, start moving a few minutes a day. If you walk 10 to 15 minutes a day, then do more.

How to Fit Exercise in the Busy Workday?

High-Intensity Interval Training-

HIIT or High-intensity interval training, is an easy solution for getting your workouts in a short amount of time.

A research study shows that low volume, high-intensity workouts of only 28 minutes per week- two 14-minute workouts per week led to significant improvement in VO2max scores, blood pressure, and waist circumference (3).

Workouts don’t have to be high impact if you are worried about joint pain. There are many options of high-intensity exercises to choose from.

Get a Healthy Dose of Nature-

It’s not all about high intensity, though. Low-intensity exercise is equally good for you. Nature is medicine, especially when combined with movement. The use of outdoor natural environments for physical activity and health is not new. We are born to move in the outdoor environment, and we still share the innate affiliation with the great outdoors (4).

Get some green exercise every day for 10 to 15 minutes. You will get your daily movement and an enhanced mood because of the elevated serotonin levels.

We are born to move in the outdoor environment, and we still share the innate affiliation with the great outdoors

Don’t Underestimate Household Chores-

Although following a regular exercise plan is good for consistency and health benefits, don’t underestimate the daily movement you get from household chores. Research shows that the incidental exercise you get from walking in a grocery store, going up and down the stairs, gardening, landscaping, and cleaning the house account for movement for better health too.

Conclusion

It might sound like a new exercise trend, but research strongly suggests that you can enjoy the health benefits of exercise by moving as little as 10 to 15 minutes a day. Try the three exercise modes to get more movement in your busy workdays.

References –

1-      https://doi.org/10.1161/CIRCULATIONAHA.110.010710

2-      https://doi.org/10.1016/j.jacc.2014.04.058

3-      3-https://doi.org/10.1186/s12967-020-02592-6

4-      doi: 10.1186/2046-7648-2-3

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While you may not change the weather, you can take some steps to feel better during the winter months. The best cure for winter depression is to exercise your way through the winters. Not only will you keep the blues away, but you’ll be keeping fit simultaneously. Read on to find more tips for fighting off winter blues.

Embrace Outdoors

Wrap-up in some warm clothes and brave the weather. Wear layers that you can easily strip off as your body temperature rises. Make a playlist of your favorite music to stay motivated. Embrace the wind, rain, and snow. Find your inner child by running, cycling, and jumping over the puddles and icy patches. You will have so much fun doing it. Sign-up for skiing, snowboarding, or ice-skating lessons for a more structured approach to staying active. Taking classes will give you a result-driven structured approach, a sure confidence booster.

Join a Training Group

The best way to start the day is with some exercise. Can’t bring yourself to get out there on your own? Book an exercise class with your friends. You will wake up on those cold winter mornings because your friends rely on your support. Do you want even more out of your mornings and want to make new friends? Why not join a running club? Joining an early morning running club is a sociable way to move with others. You’ll feel superb at the end of your running session.

Join a Virtual Fitness Class

This tip is simple to execute, and you can stay active in your pj’s. Pj’s are just fine if that’s how you like it during winters. You can join many virtual fitness classes offered by virtual gyms. Plus, you’ll connect with like-minded people who will sweat with you. You don’t need fancy equipment or tons of space. It would be best to have a small workout space, yoga mat, and weights to move around. Try Tone and Strengthens virtual fitness classes where you will get structured workout classes led by certified trainers.

Get Enough ZZZ’s

The easiest way to boost your mood is to rest up. Sleep is a massive component of elevating your mood. One of SAD’s infamous symptoms is insomnia, which starts in fall and winter due to a lack of natural sunlight. According to endocrinologists, our circadian rhythm can get disrupted without a regular sleep cycle, disrupting hormone production. If you are going to get in an early morning workout, I recommend that you catch up with your sleep at the other end of the day. Rest and recovery are essential parts of working out. Getting enough sleep and maintaining a consistent sleep schedule can help you combat the winter blues.

Eat Right

Nutrition is as important as staying active to combat the winter lows. Winter season calls for an extra supply of vitamin D and serotonin-rich foods. Vitamin D levels are low during the winter months due to sunshine. Try eating vitamin D-rich foods and supplementing vitamin D during the winter months. Foods high in vitamin D like fatty fish, fish oil, tuna, and mushrooms can improve mood. Serotonin is a vital hormone that regulates our mood, feelings, and focus. Foods that boost serotonin-like spinach, eggs, hazelnuts can help fight winter blues. 

Try taking these steps to help minimize the effects of feeling down during the cold and dark winter days.

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I was surprised to find a research study that found, exercise in the afternoon produces a superior metabolic effect than morning exercise (1).  Then I came across another study that found the body’s temperature rises throughout the day and peaks in the afternoon (2).  

Here’s why working out in the afternoon or early evening might be more beneficial then the morning workouts.

Higher Body Temperature

Human body temperature peaks in the afternoon, which means you’d be able to push harder in the afternoon (2). When the body temperature rises, scientists believe that muscle strength and cardiovascular endurance also peak.

Optimal Hormonal Profile

Our hormonal profile is optimal for muscle growth and strength in the afternoon. Testosterone, a hormone needed for muscle growth (4), is higher in the afternoon than in the morning. On the other end of the spectrum is cortisol, the stress hormone that isn’t optimal for muscle growth. The cortisol levels peak in the morning and then gradually decrease as the day goes on. So, exercising provides the perfect hormonal levels for optimal muscle growth later in the day.

Protein Synthesis Pikes

Protein synthesis pikes later in the day, which means that you can maximize your body’s ability to recover (1). Protein synthesis is affected by the circadian rhythm. Science proves that removing circadian input by exposure to either extended periods of darkness or light hampers muscle growth (5). Activity or resistance training later in the day promotes muscle protein synthesis at night (6).

Higher Glucose Levels

Exercising in the afternoon is metabolically superior to morning exercise because you aren’t in a fasted state. You’ve had breakfast and snacks. When you eat, your blood sugar levels go up. Sugar in the form of glucose is the fuel for higher intensity workouts. You will be able to push harder during your afternoon workouts. Exercising in the afternoon is more beneficial for skeletal muscle insulin sensitivity (1).

Increased Endurance and Power

Working out in the evenings can increase your physical capacity, aerobic capacity, and strength output (3). Exercise training in the afternoon induces a more profound increase in maximal power output (1).

The best time of the day to work out is when you can work out. But I’ve to say, after learning all the benefits of exercising in the afternoon, I’ll leave my speed training and hill repeats for afternoon sessions from now on when I may get more bang for my buck.

References-

1- https://doi.org/10.14814/phy2.14669

2- DOI: 10.1111/j.1600-0838.2010.01212.x

3- https://doi.org/10.1002/mus.20529

4-DOI: 10.1152/jappl.1989.66.1.498

5- https://doi.org/10.1073/pnas.2012450117

6- doi: 10.3389/fnut.2019.00017

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You don’t need a lot of equipment to get started. Some of the fittest bodies and athletes have been sculpted in very low-tech gyms and home gyms. All you need is the commitment and desire to move and a targeted plan. A targeted fitness plan with an end goal can be superior to a commercial gym where you must wait your turn to get on a machine.

Here are a few tips to get you started with home fitness routine.

Designate Space & Time

Designate a small space in your home to get into working out. The space can be a small corner as big as a yoga mat. That’s all what’s needed. If you can spare some more space, then get a shelving unit to store your equipment. You can personalize this space and room by painting it a color that inspires you and hanging some motivational quotes on the wall.

To get into the habit of working out you can schedule 30 minutes on your calendar before, during or after work. If you are just starting out after a long break, then the best way to build this habit and start working out is doing simple body weight moves twice a day. Habit stacking a habit building technique by James Clear, works best. Attach a simple workout routine to an existing habit that you do not matter what. For example, doing 20 squats and 1 minute plank before your morning coffee and evening tea.

Take Small Steps

Big changes start with small steps. You cannot have a six pack in two weeks, and you cannot run a marathon in four weeks. Start small, adding exercises and miles in your routine at a pace that is reasonable for your life. Avoiding an all or nothing mentality is key to success. Starting with a 15-minute workout routine and building it up to an hour will take time. Plus, you want to give your body enough time to adapt to the exercise stimulus. Even five minutes of exercise is better than none.

Equipment’s Not an Issue

Don’t worry about equipment a whole lot. Effective home training calls for minimal equipment.  Your body weight is your best asset. Having a set of adjustable dumbbells and yoga mat will give you a great workout. Try to mix up your home training with a lot of body weight exercises or portable exercise equipment. I personally like using resistance bands for extra resistance since they are portable.  This way you can stay up with your fitness training even if you travel and won’t have an excuse to break the habit. Once habits break, they are challenging to reinstate.

Invest in Active wear

Now, I am a very frugal shopper, but I won’t save on active wear. There are many reasons. What tou wear to work out matters. You’ll stick to your routine if your workout clothes are breathable, stylish, sweat wicking and provide functional comfort.  You don’t need to break your bank but invest in active wear that inspires and empowers you to workout.

Pro tip- Keep your workout clothes handy. If your closet is far from your home office, then hang the clothes in a nearby restroom. Wear your clothes and training shoes 15 – 20 minutes before your workout. It will get you in workout mode and you can get warmed up by picking up toys and vacuuming.

Use Technology

People who succeed at getting stronger and better are the ones who have a plan. For years even I thought that successful people had something that I did not have a magic wand maybe. Now I know what they had was a great plan to succeed.

You don’t need to go far from home to find the fitness training plans. You can find many on demand workouts on your fingertips now a days. Try our virtual fitness library.You can create your own playlists and rock the music while working out at home.

You Control the Intensity

At home workouts can be as hard as you want them to be. You don’t need those fancy machines for max workout benefits. Simple but effective exercises like squats, lunges, and pushups can make up a workout which can be very easy or very hard. You control the intensity dial. Add jumps and balance elements to these moves and you will have your heart rate up in the red zone in no time.

Setting up a home gym is a small step to a better you. Creating an inviting and invigorating space will further your effort to make working out a habit.

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What motivates you? 

I am motivated to stay in optimal physical and mental condition. I am a multi-sport athlete, participating in ice hockey, baseball, softball, wrestling, rugby, biathlon, cross-country skiing, and marathon running. I have been a soccer coach for kids aged 6 to 16 and a half-marathon coach.

Give us a background of your wellness journey? How did you get started? What inspired you?

I have long known the need to maintain optimal fitness and health. I have always worked out in one fashion or another since I was a child. Fitness became more critical when I wrestled at university, and it became a permanent part of my lifestyle once I joined the Army. I live with Post Traumatic Stress Disorder. I had some great experiences during my military career – and some not-so-great ones. I view physical fitness as the foundation for good mental health.

What inspires you in life?

Courage inspires me. Whether it is the soldier’s courage, the cancer patient, the caregiver for the cancer patient, or the single mom with six kids doing the night shift, courage in others encourages me to give back as much as I can to help others overcome the barriers in their lives. I am particularly drawn to help those who serve others, such as military members, First Responders, i.e., police, fire, and emergency medical staff, front-line health care workers, and teachers. Of course, there are countless other occupations, but these are the ones that I am closest to.

Your favorite movie and why?

Margaret’s Museum (1989). Although a work of fiction, most of the background narrative is true. This movie displays the hardships that many people in my hometown had to endure in the 20th Century, and still have to overcome in the 21st Century. It is not for the faint of heart.

Your favorite book and why?

Thinking, Fast and Slow by 2004 Nobel Prize Laureate Daniel Kahneman (2011). This book became my go-to text when preparing talks on overcoming biased thinking patterns (i.e., cognitive traps) and making better judgments. It is never far from my desktop.

If you could have one superpower, what would it be?

To snap my fingers and take away people’s Post Traumatic Stress Disorder, adverse childhood events, depression, and anxiety. You never know what the stranger beside you might be confronting every day when they wake up – or when they turn off the light.

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There are many different types of Yoga that are practiced today. You can practice Yoga without ever leaving your seat; you can take advantage of the many benefits of chair yoga. If age, illness, or an injury has made exercising challenging, it doesn’t mean you can’t practice Yoga. Chair yoga is a great way to practice and is safe and effective.

Who’s Chair Yoga For?

Individuals of all ages and activity levels can enjoy chair yoga classes. Chair yoga was initially introduced to the fitness arena to modify the hatha yoga style. Chair yoga had primarily catered to the special population with mobility and health issues, but soon it became popular among the young and the old alike. In the same way that a traditional yoga practice flows through motion and poses for increased flexibility, chair yoga flows through those sequences on the chair or with the support of the chair.

For many people working a desk job for 8 hours, just a gym membership doesn’t undo the effects of sitting long hours. If you are looking to introduce physical activity to your office or desk space, chair yoga is for you. Standing desks, stability balls, and walking breaks are all good practices. Why not add regular chair yoga practice? 

Debbie Kell, a ToneandStrengthen team member and certified yoga instructor, has been teaching chair yoga classes for several years. In her expert opinion, “those of us who are trapped all day in a desk job can find time to practice some yoga, right in our chairs, to help refresh the body and restore our energy. A few minutes here and there can make a difference.”

If your work involves frequent travel and you find yourself sitting at the airport or on the plane for hours, chair yoga is the perfect way to stretch and move. Chair yoga exercises during a long flight can lessen the potential risk of blood clots. According to the American Society of Hematology, for flights longer than eight hours, “Blood clots can sometimes form in your legs during air travel because you are immobile for long periods.” 

Benefits of Chair Yoga

Debbie shares many of the chair yoga benefits with us. They are listed below.

• Chair yoga helps us quiet the mind, calm our moods, steady our emotional fluctuations, and sharpen our mental focus.
• Chair Yoga brings us greater awareness about our bodies.
• It Steadies our breathing, expands our range of motion, increases our balance, and builds strength throughout our bodies.   
• Chair yoga gives us the ability to better cope with stress and stay balanced, both physically and mentally.  
• Chair yoga enhances our range of motion, and we build physical strength, especially in the core.
• When we use the chair as a prop, we can experiment with movements and postures that otherwise might be intimidating. Chair yoga practice lets us borrow the chair’s stability and build on it with our bodies.
• Practicing chair yoga can inspire us to transition to more traditional mat-based yoga classes (that’s what Debbie’s clients’ experience has been).

Debbie says that’s not all. She thinks, “there’s something that many don’t think about regarding Yoga. Yoga trains the body to find ease through functional and fluid movement. We’re not working with isolated movements when we practice Yoga. Our bodies are moving through space, balancing, finding leverage, becoming stronger in ways that enhance our ability to participate in our lives. Yoga treats the body as a whole system. ” 

You can do chair yoga nearly anywhere you can find a place to sit. Try a virtual Chair Yoga session with Debbie Kell on Thursdays at 10:30 a.m. ET. Click HERE for more information about the classes.

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Foam Roller is one of my favorite recovery tools. Also known as self-myofascial release, foam rolling is a bit like getting a sports massage. But in foam rolling, you’re using your body weight to exert pressure on muscles. 

Sometimes it does hurt so bad, but it feels so good afterward. That’s because when you roll, you break the adhesions in your fascia. I like to foam roll before my runs and at night before bedtime. 

If you’ve never foam rolled or heard about it, you are in the right spot. In this blog, I am going to share information about foam rolling.

What is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) technique. Foam rollers are mostly cylindrical made of foam. Foam rollers have different shapes, sizes and firmness. Some have ridges, and some are without bumps. They are all used to release the fascial tension.

What is Fascia?

Fascia is a thin sheet of connective tissue that wraps around the inner organs. It keeps blood vessels, bone, nerve fiber and muscle in place. It provides inner structure and has sensitive nerve endings. Too much tension and stress on muscles can cause fascial layers to thicken and stick together in knots. These knots lead to a decrease in mobility and pain points in our body.

One of the effective ways to release the fascia knots is to apply some myofascial releasing techniques, such as foam rolling. Over the past decade, a lot of research has been done to look at the benefits of foam rolling. A systemic review of research studies done on foam rolling published in the international journal of sports physical therapy in 2019 found that foam rolling helps reduce muscle stiffness, increase ROM and should be combined with dynamic stretching and active warm-up before a training session (1). The optimum dosage to achieve these flexibility benefits is a total of 90s-120s of foam rolling on one muscle group. Plus, the analysis shows that foam rolling reduces delayed onset muscle soreness (DOMS) and increases performance. 

Read on to learn more about foam rolling’s benefits and when to add it to your routine.

Improves Muscle Performance

Foam rolling can improve the muscles’ amount of force if done before an activity. Myofascial release reduces tissue tension and muscle tightness, leading to a better range of motion and muscle power. Research has shown no negative impact on athletic performance. One study found that foam rolling improves power, agility, strength, and speed when used with dynamic warm-up (2). 

Improves Circulation

The pressure from rolling helps increase the blood flow to the tissue. Increasing the blood flow means the tissue will get more oxygen and nutrients. Using a foam roller during a warm-up for a brief period can elevate tissue temperature and reduce tension. 

Reduces Soreness

After an intense bout of exercise, foam rolling alleviates muscle fatigue and soreness. Research has shown that it’s because of the reduction in inflammation (3). I find it helpful for decreasing delayed onset muscle soreness. Let’s face it, most of the time, the difference between a good workout and a bad one is the amount of soreness from the last workout. Research suggests that inflammation of myofascial tissue is associated with delayed onset muscle soreness. Foam rolling stretches the myofascial and reduces inflammation. So, you can get back to your workouts recovered.

Improves Range of Motion

Research has found that foam rolling results in increased range of motion. 

Foam rolling returns the muscles and soft tissue to their natural form. Excessive exercise can lead to knots in the fascial tissue. By releasing the knots and making the soft-tissue mobile, foam rolling increases the range of motion and improves workout performance.

Don’t wait; grab your foam roller and roll on to reap these benefits.

References:

1-PMID: 26618062

2-PMID: 27182404

3- doi: 10.4085/1062-6050-50.1.01

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There are many recovery techniques that you can use. Here are five of the most employed and effective muscle recovery techniques:

Ice Bath- Ice baths are a widespread muscle recovery technique used by elite marathoners like Paula Radcliff. The method works by constricting blood vessels. When the athlete gets out of water, the rapid temperature change leads to rapid dilation of the blood vessels, which delivers oxygen and nutrients to the muscles. Research shows that an ice bath after intense exercise can reduce the onset of delayed muscle soreness compared to basic rest. 

Massage- Massage can help loosen muscles, increase oxygen, and blood flow to muscles. Massage improves muscle circulation, bringing the nutrients like amino acids and metabolites faster to muscles to help repair torn muscle fibers. Try to schedule a massage on your rest day or the evening of your intense workout.

Foam Rolling- Foam rolling is a self-myofascial release tool. It helps speed up recovery from muscle soreness and tightness. It’s a very cost-effective way to give yourself a deep tissue massage before or after a workout. Before a workout, it brings blood flow to the muscles, and after the workout, the increased circulation helps decrease spasms and delayed onset muscle soreness.

Contrast Therapy- Contrast therapy or Kneipp’s method is used by alternating between hot and cold baths. You can contrast between an ice bath and a hot shower for 30-40 seconds. Repeat this 4-5 times or as much as your body can handle. Contrast therapy increases blood flow to the muscles the same way an ice bath does and speeds up the removal of lactic acid.

Compression Garments- Compression garments are tight, compressive clothing made from nylon or spandex. They’re worn not only by athletes to improve performance and recovery. Although the accurate method behind compression garments is still unknown, some research suggests that the blood reduces creatine kinase, a well-known biomarker of muscle damage. This reduction in creatine kinase improves the elimination of waste products and muscle tissue repair.

No matter where you are currently in your training cycle, I suggest adding some recovery time to your routine. It will enhance your performance in many ways and prevent injuries. Consider trying one of the recovery techniques mentioned above.

The post Five Recovery Techniques for a Quick Comeback 0 (0) first appeared on Tone & Strengthen.

Fitness coaches build a personal relationship with you and help you reach your goals while focusing on mental, physical, and social health. You get the support to be successful.

Want to learn more benefits of hiring a fitness coach? Here are a few:

Education– Fitness coaches want to empower their clients with knowledge. The most important reason for working with a fitness coach is to educate you on all aspects of health, fitness, and exercise. They want you to do well in your fitness journey. Knowing which muscles to work, proper form, and nutrition is necessary to maximize effectiveness and reduce the risk of injury. You won’t find this type of comprehensive good for your fitness education on DR. google.

Personalized Program– Every individual is unique. That means everyone’s fitness abilities and requirements are different. One person can be an elite bodybuilder looking to compete, while the other can come from an injury. A fitness coach will meet you where you are. For example, if you had an ankle injury and are coming back after it, a fitness coach can help you rebuild the muscles and improve mobility. A fitness coach’s expertise can help you with a customized approach.

Goal Achievement– When we start training, we expect to achieve goals like tomorrow. Whatever your goal is, weight loss, muscle gain, or increased mobility, these changes take time to show. When your goals aren’t realistic, it’s easy to get discouraged and have anxiety from this experience. Fitness coaches help you set real and measurable goals. They assess your current fitness level, help you carve out a plan to achieve your goals, and track your progress. 

Motivation– Motivation can be internal or external. You may have some intrinsic motivation to work out, like coming off the blood pressure medication or improving your posture after sitting on the desk for hours. But there are always distractions around us, which can cause loss of motivation. Fitness coaches can motivate you to make it to your workout sessions regularly. 

Fitness coaches observe your behavior and guide you through behavioral modification principles. They can help you overcome the mental barriers that keep you in a bad habit loop.

Accountability– Accountability, and motivation go hand in hand. There are  many times we have gone to bed and said, “Tomorrow I’m going to wake up, go to the gym first thing in the morning!” You hit snooze when the morning comes and stay in the warm bed. A fitness coach will keep you accountable. You are investing your money which is a commitment device of its own. We all want to slack from time to time. A fitness coach will push you to your session and let go of the other temptations. 

Variety of Workouts– If you go to the gym without a plan, you wander from machine to machine not knowing what to do. A fitness coach can help you find a purpose for each training session. If you are already working successfully, fitness coaches can bring an objective eye. They can make necessary adjustments to make your workout more interesting, more challenging, or even just more fun.

Coaches provide unique workouts from their expansive exercise library. It will keep your body guessing and you interested in your workouts. Say goodbye to plateaus. 

Wellbeing– Research shows that physical exercise can help with mental health challenges such as depression and anxiety. A fitness coach is much more than just a trainer. They help you achieve your fitness goals, but they will also help you with other wellness goals like drinking more water and getting enough sleep.

There are so many reasons why a fitness coach is essential to achieving your fitness goals. A fitness coach can keep you accountable and moving forward in reaching health goals even in busy times like holidays and busy workdays!

The post Why Work with a Fitness Coach? 0 (0) first appeared on Tone & Strengthen.

What is Barre?

Barre is a ballet-inspired workout that incorporates moves from ballet, Pilates, and yoga. Barre classes use mostly body weight for resistance and the focus is on small, deliberate movements that target certain groups of muscles, specifically muscles that are weak and aren’t used frequently like upper back and glutes.  It’s a great class for targeted workouts for abs, thighs, or glutes. 

Who Should Do Barre? 

Barre is an incredible workout for anyone. These ballet-inspired classes are good for beginners and advanced athletes alike who want to try a new workout. Emphasis in the barre class is on tall posture, balance, and core engagement. Barre is both low-impact and can be high intensity. Plus, it’s an extremely modifiable workout. These classes move at a slower pace than your typical aerobics class. That doesn’t mean you won’t be sore the next day.

Barre Gear and Equipment?

You might be tempted to wear tutu or ballet shoes. Well, you don’t need them. All you need is a pair of comfortable yoga pants. I like to teach my barre classes bare foot. You may prefer to be barefoot or purchase socks with grippies on the bottom. 

You can practice a barre class without any equipment. If you want to enhance your barre experience you can add a small core ball, loop resistance band, and hand weights to do floor work. You can also use the back of a stable chair for balance. Honestly, you need minimal equipment for these classes, and you can practice from the comfort of your home.

Why Barre Workouts?

In the barre classes emphasis is placed on proper alignment, balance, and core engagement means the classes move at a slower pace. You might not leave a ballet-inspired class drenched in sweat, but you’ll feel the burn after a class thanks to moves that target specific muscle groups.  Here are some of the reasons why you should add barre to your weekly workout routine.

Total Body Workout- Barre workouts focus on the whole body. They build strength through isometric holds, which require your muscles to stay under tension for an extended period.  It’s also a great workout that requires engaging your core for the whole length of the workout. Most barre classes are divided into four sections, warm-up, leg blast, upper body lower body combo, and core blast. As you flow through the class you work the arms, thighs, glutes, abdominals, and posterior chain. The best part about a barre workout is that it focuses on the muscles that you don’t normally use like glutes, obliques and tibialis. 

Low Impact Workout- Barre is a low impact workout with low stress on joints. It’s also great for developing balance and stability because the barre itself provides stability. Balance or stability. Plus, the focus on isometric holds allows you to strengthen the muscle group without placing extra stress on the joint. It has minimal risk of injury and is a safe workout for anyone including pregnant women and the older population.  

Improves Posture-Barre promotes a long and tall posture. Barre instructors are trained to cue proper alignment from the crown of your head to your tippy toes. After a few weeks of practicing barre classes you will be sitting or standing tall which can help reduce the chances of back pain and injury.

Muscular Endurance- In barre classes the number of repetitions is very high. The high repetitions increase your stamina to stay under tension and workout for longer periods of time. Stamina is muscle endurance in common terms. You’ll find yourself maintaining a higher level of activity regularly. Endurance has many secondary benefits like lowering your risk of chronic diseases like diabetes, heart disease, and certain types of cancer.

Mind Body Connection- Barre classes help you channel the mind-body connection as they combine mindful movements to create new neural connections. The slow and controlled repetitions in a barre class help to calm the mind. Devoted attention to technique helps in keeping your workout movements intentional and harnesses a deeper connection with the brain.

Sample Workout

Perform 3 sets of 12 – 15 repetitions 

• Chair Squats with Ball squeeze/hip adduction
• Power Leg Pulses 
• Plie’ Squats with shoulder press
• Heel Lifts 

If you like it, TRY one of our classes on the Tone and Strengthen schedule. First class is always FREE. Contact us for a coupon code.

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