• Equipment: You won’t need to bring much with you to a class, as the studios will provide equipment for the workout. The exception would be a non-slip mat would prefer to use your own rather than a shared one from class.

• Bring a water bottle to stay hydrated.

• Think fitted breathable clothes: Choose clothing that’s stretchy but not baggy. Clothes that will stay in place as you move. Your instructor needs to see the alignment of your bones and how your muscles are engaging.

• Skip the shoes: Pilates is done barefoot—no fancy footwear needed. If you’d like something on your feet opt for non-slip “sticky” socks for hygiene and better stability on the floor.

• Opt for unscented products: Many people are sensitive to perfumes and strongly scented deodorants, lotions, and sprays.

• Avoid hardware: Skip clothing with zippers, buttons, or metal clasps.

• Hair up: Tie long hair back (a bun on top of the head is best for lying flat).

• Grip socks
• Water bottle
• Small towel (for sweat or extra head support)
• Hair tie (keep it out of the reformer springs!)
• Positive mindset

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Trail running is more technical than road running. It would help if you had different gear and metrics to measure your performance on trails. It involves more stress on your body and mind because you always pay attention to the terrain with all the twigs and turns.

Some of the tips for transitioning to trail running are:

Go Easy with Mileage – We all want to get the same mileage as the road on the trails. I am learning that’s the mistake I’ve been making. Build the mileage slowly on trails to avoid injuries. Running on the trails requires more effort and energy.

Change Your Shoes – Road running shoes are lightweight and keep you fast on paved surfaces. On trails, you’ll need stability, traction, and durability to protect you from uneven surfaces. Visit your running shoe store to get fitted for a good trail running pair. You can check out some trail running shoe recommendations here.

Go Hybrid – You don’t have to ditch road running altogether. A hybrid approach where you alternate trail running days with road running can be great for your body. The softer trails will give your joints the cushioning they need. You will be able to work different muscle groups on the trails and paved roads, leading to a better running economy on the road.

Strength Train – While strength training is essential for all runners, it’s crucial for trail runners. Try glute activation exercises with bands and plyometric exercises to build glute strength. Strengthening the lumbopelvic hip complex, especially the lower back, with exercises such as dead bugs and planks will pay you a high dividend in the form of better performance. Add agility drills for better reaction time.

Performance Metrics – Trail running calls for different metrics. Your pace will be much slower than your road runs, and it won’t be as steady either. Monitoring power and heart rate will give you a better measure of the running workload on trails.

You might be surprised that trail running doesn’t feel as natural as road running initially. Don’t be discouraged; your muscles will get stronger, making your trail runs much more pleasant with a little bit of practice and time.

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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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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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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!

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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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This past year has been an eye opener for me when it comes to recovery. I started scheduling a full day off in my week. My workouts have been more effective, and I feel better on the days I work out. I have realized that rest and recovery are vital for optimal performance, injury prevention, and progress in your fitness goals.

I am a fitness trainer and coach; my work requires teaching and training daily. I love what I do, but it’s physically demanding work. When I was training for Marathons this year, I started adding miles but kept the same workload. I have high-stress levels with the responsibilities of virtual fitness business expansion, including teaching many fitness classes. On top of that, I added the extreme amount of physical stress with twice-daily workouts.  I love running too and participating in races, but my physical stress balance was totally off. Believe it or not, mental stress and physical stress both, must be accounted for while training.

Why Recover?

According to research, exercising too much without resting enough in between can lead to low testosterone levels and high cortisol levels, the stress hormone. These hormonal changes can cause loss of muscle tissue, weight gain, and excess belly fat.

If you don’t let your muscles recover between workouts and give them at least a day off, you put yourself at risk of overtraining and getting injured. Repeated stress from exercise causes small tears that can strain muscles. Plus, the cumulative workout time and intensity can increase the cortisol level in your blood and lead to hormonal issues, muscle imbalances, and injuries.

Like me, many athletes understand the importance of training but don’t understand that rest and recovery are a part of training. Rest allows the body time to repair and strengthen itself in between workouts. Recovery is where your body adapts to that stress of exercise.

This year I learned that if I pushed hard a few days a week and added enough recovery days to bounce back, I could be a better athlete and a better coach. It turns out I love rest days now.

Three R’s of Fitness Training

Here are the three Rs of training that should be part of any balanced training program.

Relief- It’s normal to feel tired after exercise; however, feeling fatigued and constantly being tired and sore isn’t normal. It happens when your body repeatedly doesn’t fully recover after the workout. You can feel excessively drained all day. Make sure you just put your feet up on your rest days and keep it to light activities like taking your dog for a walk. Your body needs relief from constant physical stress.

Rest- Let’s talk about the zzzzs. Sleeping is vital for recovery. Make it a priority. To overcome the physical and mental demands of hard training days log-in at least eight hours of sleep. It is also one of the easiest ways to repair muscle damage. Our body’s reaction to lack of sleep includes a slower metabolism, higher heart rate, mood fluctuations, a weakened immune system, and less control over what we eat.

Recovery- In the exercise physiology text, recovery includes physiological functions returning to homeostasis, refueling energy stores, and refilling cellular energy enzymes.

Food is a major component of recovery. Eat a well-balanced meal with good protein and carbohydrates sources on your rest days. Protein is especially important to rebuild your muscles. 

Another way to restore balance to your body is by massage. Massage from a therapist or self-massage with foam rollers is an excellent way to break adhesions and get the blood and oxygen flow back to muscles.

Try taking the time to make rest and recovery a priority in your training regimen. Your body and mind will thank you, and your training will benefit from it.

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Here are five benefits of core exercises:

Stabilizes the back- Core muscles stabilize and protect the spine.
The deep intrinsic core muscles, multifidus, transverse abdominis and diaphragm are mostly weak. When these muscles are strengthened and work in coordination, they stabilize the spine.

Improves balance- Core exercises train the pelvis, lower back, hips and abdomen to work in sync with each other. This harmony helps to develop balance and stability.

Improves breathing- Deep breathing lengthens the deep core muscles and expands your diaphragm. Stronger core leads to a better breathing pattern.

Better postural control- Strong and coordinated core muscles help with maintaining a tall posture. Plus, they provide stability during strength workouts and activities for daily living.

Prevents injuries- Strengthening core muscles stabilizes the body during workouts to reduce pressure on joints like knees, hips, and ankles. A strong core reduces the injury risk by helping us keep a good form throughout the movement while at the gym or in the yard.

These benefits should be motivation enough to strengthen your core and include core exercises in your daily routine. The best part about core exercises is that they don’t require specialized equipment or a gym membership. You can get a great core workout right from your home. 

I personally like planks for strengthening the core. What is your favorite core exercise? 

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Direct Muscles

• Obliques
• Transverse abdominis
• Rectus abdominis

Synergist Muscles

• Quadratus lumborum
• Psoas major
• Hip adductors

The side plank is one of the exercises that target doubles layers of muscle along the sides of your core, the obliques. Obliques helps with lateral flexion – bending the torso sideways, rotating, twisting the torso, and flexing, rounding the spine. Very few moves are as good for your core as the side plank. Yet, it’s often not included in the strength training regimen. Ignoring side plank most often means a weak core which can lead to back problems.

Benefits of Side Plank

Some of the key benefits of adding the side plank to your workout program are:

Strengthen Deep Intrinsic Muscles- Side plank targets the deep core muscles like transverse abdominis, quadratus lumborum, and obliques.

Stabilizes Spine- Side planks work the deep spinal stabilizing muscles like quadratus lumborum. Strong lateral core muscles mean a low incidence of back pain.

Improves Your Balance- Side plank is an open-chain exercise as we reduce our contact with the floor in this exercise. The extra effort required to balance requires deep stabilizing muscles to engage. These stabilizing muscles improve our balance.

Healthy Posture- Side plank is a lateral move. It engages transverse abdominis, quadratus lumborum and gluteus medius. The strength in these muscles helps us find a neutral spine and a tall posture.

How to Hold a Side Plank

• Grab a mat or a soft non-slippery surface to rest your hand on. 
• Lay down on one side with your legs straight and feet stacked on top of each other. 
• Place your right elbow or hand under your shoulder.
• Lift your hips off the mat so that you’re supporting your weight on your elbow or hand and bottom foot.
• Aim to hold this position for 30 to 60 seconds
• Build up the time as you progress.
• Repeat on your left side.

Safety Tips 

Side planks should be avoided if you have shoulder or arm injury. If you feel pain in the shoulders, arm, or core during exercise, stop the exercise and consult a doctor.

Common Mistakes

It’s important to balance on the side of your foot and not the sole of foot.

Keep your head and neck neutral. 

Try to keep your hips square and lifted. Engage your abdominal and gluteal muscles to avoid sagging hips.

If you find it hard to hold a side plank, perform the exercise from your knees. 

Side planks are great for shoulder, hips, and spine stability. It’s worth adding this move to our core strengthening routine.

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Three workouts in one! This class is a total body workout that combines cardio, strength training and core exercises. A total body workout designed to define & tone every muscle in every way. Great class for improving muscular strength & endurance.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core – Jan 21st – Feb 25th 0 (0) first appeared on Tone & Strengthen.