Hurts so good

What is your favorite way to exercise?  Is it running because you can feel the wind in your hair?  Is it pumping iron because you can see yourself as Arnold Schwarzenegger?  Maybe you love yoga because you can bend into a pretzel?  Whatever it is that gets you up and at 'em is the key to maintenance.  By this I mean, maintaining a routine of physical activity.  But here's the thing...what don't you like? What we don't like is usually a good indicator of what is weak in our bodies that need a little extra attention.  Here's one that will initially hurt like the dickens but it's one WE all need. Sit with your feet flexed on your heels. 

Or grab a foam roller and roll out on your IT band.  When you find your sore spot, hang out for 30 seconds to let the tightness release.  Most people are rather tight, whether they work out or not.  Dancers are typically more flexible and bending down to touch their toes takes little to no effort.  If you lift weights, you're the type that usually skips the stretching portion of the routine.  STOP AND STRETCH, YOU FOOL!  You'll be glad you did.  Whatever muscle is the tightest and therefore hurts the most when stretched, that's the muscle you should pay attention to.  

I've rambled onto the importance of stretching.  The point of this post is to work (i.e. strengthen or stretch) what hurts or is weak.  For me it's my hip flexors.  I am very open in my hips and as a result they are very weak.  Trying to extend my legs forward for any amount of time KILLS!  I immediately want to bend my legs to take the strain off my psoas (fancy for hip flexors).  I know I need to strengthen them.  I regularly incorporate stretching into my workouts, so for me adding hip flexor strengthening exercises is a MUST, especially because I don't like the way it feels.

Now there is a very important distinction between strengthening weak muscles and hurting yourself. Say for example you have a bad back.  PLEASE DO NOT GO OUT AND EXERCISE YOUR BACK THINKING YOU WILL HELP IT!  Think about the opposite muscle.  If you have a bad back, your CORE needs strengthening.  Adding some Pilates core work into your routine will help strengthen what is weak and therefore you will rely LESS on your back doing most of the work.  Try it! 

Just tell yourself it will hurt sooooo....good :)  And then play John Cougar Mellencamp's song on your ipod.

Fun at the Barre!

Ballerinas...so graceful, so elegant, so sculpted.  Well, they don't get that way just sitting around thinking about it.  They get to the barre and WORK!  The new fitness craze brings ballet to the people!!  

I tried the Xtend Barre class on Saturday and 72 hours later and I'm still hurtin!  This is a crazy cool workout that fully engaged...EVERY PART OF MY BODY.  The instructor at  VFusion Studio handed me two 1 pound pink (super adorable and cute) hand held weights.  1 pound?  I didn't even know they made them so light.  Let me just tell you...those little pink adorable weights will make you cry, scream, curse and bring you to the edge of insanity.  

The Barre torture involves exercises using rubber balls, yoga straps, weights and bands.  I was moving the entire 70 minutes.  I had to take mini-breaks on my own, as the class just wouldn't quit!  I loved it!  I was sweating like a hooker in church and I wanted to get the hek out of dodge, but I endured the sweet pain.  

I'll be honest, this was a rather humbling experience.  This class challenged me and helped me realize I still have a lot to tone.  I took two Advils after class and two the next day.  It was an amazing class and I eagerly plunked down more cash to make it hurt so good (yet again).

This class came highly recommended to me and now I'm passing along the good word.  CHECK IT OUT! 

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Xtend barre (60 mins):  Xtend™ is the most effective barre workout and the most efficient way to create a strong and healthy body at any age. The system focuses on sculpting the body proportionally with the use of a ballet barre, playground balls, hand held weights, and yoga straps. Using a series of isometric exercises and orthopedic stretches, clients can achieve firm and fast results.

The Xtend workout targets all the major muscle groups. Classes begin with an invigorating warm up, which increases the heart rate and prepares students for the work ahead. Then, the upper body segment begins using light weights to target the shoulders, biceps, triceps, and upper back muscles. Next, students challenge their entire body, including intense seat and thigh series, with the support of a ballet barre.

Xtend then engages the core deeper with an intense abdominal series performed on the floor. A calming stretch series relaxes the body and mind, concluding the Xtend class.

Reform yourself

I have been taking reformer classes since the beginning of the year and the transformation is undeniable.  This AMAZING workout engages your core with every move.

At first glance, the reformer looks like a torture device...and honestly, it feels like one at times.  The most important element while working on the reformer is keeping your back 'imprinted' on the carriage (that's the part their feet are on in the picture above) when doing work that keeps you on your back.  My trainer goes around to each student and tries to get her fingers underneath our backs.  If she can slide them under, we're not fully engaging our core.  If she cannot get them underneath, she compliments us and tells us we are 'very strong'.  No one EVER used to tell me I was strong!  It's better than being chic ;-)

What this class has done for me in three months, no other form of exercise has been able to do.  Also, I'm so excited to get strapped into my reformer and challenge my core to 'up' the tension.

The reformer works on a series of different colored tension springs.  During various exercises, the tension is adjusted.  I'm not always willing to push myself to the max and my trainer can usually tell.  But on days when I'm kicking my own booty, she'll up my tension.  

These moves appear to be simple enough, but such is not the case.  It's all about control.  When lowering yourself from a supported shoulder stand one is not allowed to simply PLOP down.  You lower 'one vertebrae' at a time.  This works your core as if you were preparing to be punched in the gut by a crazy fool.  It's insane.  Also, not every move uses the strap.  For our challenging days, we'll keep one leg in the strap and one out.  We move our legs simultaneously (i.e. we'll do the lower half of a snow angel) with one leg out of the strap.  OH MY GOD!!!  It's torture.

So aside from getting a killer core, this form of exercise also provides some of the most sensational stretches.  I feel like a bowl fully of jelly after some workouts.  It's almost better than a massage for some muscles.

The classes are usually not included in most gym memberships.  I pay $25/class at my gym.  It may seem excessive, but I have never felt so lean and strong.  It's worth skipping a few pairs of shoes, etc.
I do not have a single bad report about the reformers.  They're also great for seniors, folks with physical therapy needs and people looking for something new in their workout.  You do not need to be incredibly flexible or limber.  All you need is some extra cash and an open mind.

If you have access to one, get on it and start challenging yourself.  Your body will thank you for it!!