What is Yoga Sculpt

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Over the past few weeks we’ve been demystifying some of our class formats to help you break out of your shell and find the confidence to try something new. At this point, you probably know what Barre is (if you don’t, don’t panic!), but some of the other classes on the schedule might have you scratching your head. Here’s a primer on PiYo LIVE, and how to know if it’s a good fit for you.

Looking for the length and stretch of yoga paired with the strength-building power of weightlifting? Yoga Sculpt is for you! This proprietary BolderBARRE format is an awesome opportunity to mix things up while still building muscle.

Do I Need Yoga Sculpt?

Yoga Sculpt is for you if you:

  • Love yoga but need to add a bit more strength-training into your workout routine
  • Love strength training but need to add a little more flow and stretch into your routine
  • Want to work on your core strength — planks all day!
  • Need to get out of your head and into your body by connecting mind, body, and breath with dynamic full-body movement.

What is Yoga Sculpt?

Yoga Sculpt is a sweaty and fun yoga class developed by our very own Stephanie to meet the needs of our Bolder Tribe. We know you need yoga, but many of our members were hesitant to give up their weight training at 5:30AM. So Stephanie created Yoga Sculpt, which includes many of the same movements of a Vinyasa Flow Yoga class, but adds in upper body weight work such as back flies, rows, and tricep extensions.

If you’re already a #BolderYoga fan, you’ll recognize a lot of our Yoga Sculpt class from Vinyasa Flow. We flow through vinyasas (plank, chaturanga, cobra, down dog) and warrior poses, focusing deeply on the breath. There’s also an extra-big helping of core work in this class.

What to Expect in Class

When you arrive for class, you’ll need to collect a pair of weights — usually around 4-5 lbs. You may also be instructed to use a few other props, which will be provided. You do need a yoga mat for Yoga Sculpt class; you can borrow one from the studio for $2 if you don’t have your own.

Just like Vinyasa Flow, you’ll be verbally instructed into every pose — we do not exclusively use the names for poses. We’ll talk you through exactly what your body needs to be doing in the posture. Additionally, your teacher will probably give you lots of options for increasing or decreasing the intensity of the class. Take them! They’re there to benefit your practice.

You’ll finish class on the floor with a few brief stretches that target your entire body. Breathe deeply, relax, and get ready to take on the day.

Book Your Class

Yoga Sculpt is available:

  • Monday at 5:30AM with Stephanie
  • Friday at 5:30AM with Stephanie

BOOK YOUR CLASS NOW

What is PiYo LIVE?

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Over the past few weeks we’ve been demystifying some of our class formats to help you break out of your shell and find the confidence to try something new. At this point, you probably know what Barre is (if you don’t, don’t panic!), but some of the other classes on the schedule might have you scratching your head. Here’s a primer on PiYo LIVE, and how to know if it’s a good fit for you.

Rita likes to describe this class as “imagine if Pilates and Yoga drank 3 Red Bulls and then took a shot of espresso.” Oh yeah, let’s get into it.

Do I Need PiYo LIVE?

PiYo® LIVE is for you if:

  • If you want to sweat, stretch and strength in one low-impact, body-sculpting workout.
  • You want to get out of your head and into your body with non-stop dynamic movement.
  • You feel like you “should” do cardio, but you need some major motivation to get through it.
  • You’re looking for the flexibility and lean muscles of Pilates and Yoga, but you want more challenge (or just more movement).
  • You want to balance the strengthening micro-movements and shake of barre with some big functional fitness moves.

What is PiYo LIVE?

PiYo stretches and strengthens your entire body with movements inspired by Yoga and Pilates as well as traditional fitness training. You can expect to see moves like burpees, down dogs, planks, warriors, and more. While it’s low-impact, it is definitely high intensity and fat-burning — you WILL sweat!

Another fun part of PiYo LIVE is that you will flow between movements in choreographed sequences just like you would in a yoga class. So, if you’ve taken Vinyasa Flow Yoga, this aspect of class might feel familiar.

What’s with the “LIVE”? PiYo is a format originally created by BeachBody, so the “live” distinguishes it from the at-home video version of the workout. This popular class lends itself really well to an in-person setting. You’ll thrive off the energy of everyone else in the room and regularly learn new choreography when you take class LIVE!

What to Expect in Class

PiYo LIVE is a barefoot class with no sticky socks. You’ll use your own yoga mat to set up when you arrive.

You’ll begin class with a warm-up, which remains consistent week after week. Then you’ll move into the choreographed sections. You’ll repeat the same sequences for a few weeks so you learn the flow and feel familiar with it. We add in a new section or two every couple of weeks. This keeps class fun and exciting so you never get bored!

Book your class

PiYo LIVE is taught by Rita as well as the newest instructor to join the Bolder tribe, Lauren. Lauren is super fun and PASSIONATE about PiYo — our PiYo-neers LOVE her classes! You can take class with Lauren:

  • Wednesday at 6PM
  • Friday at 7:30AM

BOOK YOUR CLASS NOW

What is Vinyasa Flow Yoga

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Over the next few weeks we want to demystify some of our class formats. At this point, you probably know what Barre is (if you don’t, don’t panic!), but some of the other classes on the schedule might have you scratching your head. Here’s a primer on Yin Yoga, and how to know if it’s a good fit for you.
Vinyasa Flow Yoga is one of the most familiar styles of yoga for most practitioners. Even if you’ve never done a class “called” vinyasa, if it involved sun salutations, there’s a fairly good chance it was vinyasa (or something like it).

Do I Need Vinyasa Yoga?

Vinyasa Flow Yoga is for you if:

  • You HATE cardio. This is a great way to get your blood pumping without spending any time on the dreadmill.
  • You’re looking for a balanced full-body workout that will both stretch and strengthen.
  • You’re stressed and want to sweat out the tension.
  • You want to explore mind-body connection, meditation, or other Eastern practices. All of our instructors bring their own unique interests, background, and passions into their classes — from philosophy to Ayurveda and more.

What is Vinyasa Flow Yoga

“Vinyasa” is used pretty widely to describe yoga classes, so sometimes it’s easiest to define it by what it’s not (especially if you’ve taken yoga classes before, but you have no idea what style they were!). Vinyasa yoga is not super-restorative or slow-paced (like Yin). You also won’t hold static poses for an extended period of time.

In a vinyasa yoga class, you’ll move your body with your breath. It is dynamic and active, meaning that often you might spend as much time getting into a pose as you do holding the pose. You’ll elevate your heartrate and breathing just a bit — you might even sweat.

Vinyasa classes have a distinct beginning, middle, and end with a peak posture or series of postures that you’re working toward. Within that very broad structure, though, each vinyasa class is different; your instructor chooses which poses to do each day, so things never get stale. Finally, a vinyasa class — even though it does have a focus — is a full-body workout. You’ll flow through standing and supine poses; you’ll back-bend and forward-fold; you’ll lengthen and strengthen.

What to Expect in Class

When you arrive for class, you may or may not be instructed to gather some props, depending on what the instructor has planned. Many, though not all, of our yoga classes begin with a reading or a brief meditation from the teacher.

During class, you’ll be verbally instructed into every pose — we do not exclusively use the names for poses. We’ll talk you through exactly what your body needs to be doing in the posture. Additionally, your teacher will probably give you lots of options for increasing or decreasing the intensity of the class. Take them! They’re there to benefit your practice.

Sometimes poses may be very challenging. This is totally normal! We want you to feel challenged in every class. With that said, if something just isn’t working for you (e.g. it’s painful or your brain just can’t make your body understand what to do), you can and should ask for help. If you get your instructor’s attention, she will be happy to adjust you or provide an alternative.

Every class closes with savasana. During savasana we lay on the ground with eyes closed in a position of complete surrender. Don’t worry, if you fall asleep, we’ll gently wake you after class.

Book Your Class

Vinyasa Flow Yoga is available:

  • Monday/Wednesday/Friday at 9:30AM with Kelly
  • Tuesday/Thursday at 7:30AM with Kelly
  • Tuesday at 6PM with Stephanie
  • Wednesday at 6:15PM with Kelly

BOOK YOUR CLASS NOW!

YIN YOGA 101: What You Need to Know

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Over the next few posts we want to demystify some of our class formats. At this point, you probably know what Barre is (if you don’t, don’t panic!), but some of the other classes on the schedule might have you scratching your head. Here’s a primer on Yin Yoga, and how to know if it’s a good fit for you.

Any class that has people heading to the door saying “Oh my God, I feel like I just got a massage!” probably sounds pretty incredible, right? But before you assume that sounds nice but not necessary (after all, making time to workout is hard already — do you really need an “easy” class?) let’s dig a little deeper.

Do I Need Yin Yoga?

Yin yoga is for you if:
You’ve done lots of exercise and you feel tight.
You have pain in your tendons/ligaments/joints which prevents you from exercising normally (do be sure to discuss these injuries with your instructor!). Yin yoga can be very therapeutic for a wide range of injuries. Of course, discuss your exercise plans and get clearance from your doctor.
You haven’t done any exercise in a long time, and you’re worried about how your joints and muscles will acclimate.
You feel stressed, anxious, or overtired. You need some time to just chill out.

What is Yin Yoga?
Yin yoga refers to the Chinese daoist idea of yin and yang. These are two kinds of energy. Yang energy is expressive, warm, extroverted, and associated with the sun. In short, all forms of exercise, including most yoga is yang. Yin, on the other hand, is quiet, cool, introverted, and associated with the moon. Daoism — and common sense — teach us that we need both of these energies to be healthy, happy, and balanced people.

We’ve probably all known times in our lives when we could barely get off the couch; we were exhausted; we didn’t want to talk to anyone. We’ve also all had times that felt hectic, chaotic, and all around too everything. Some of us even think we thrive off of this unhealthy level of stress. Both ends of the spectrum are harmful if they’re taken to the extreme, though, which is why we make time for balancing our yin and yang energies.

Yin yoga helps achieve this balance by nurturing a meditative state in your body and mind. Poses are held for 3-5 minutes or more and are fully supported by the floor and props like blankets and bolsters. The goal in yin yoga is not actually to stretch the muscles — though you very well may experience this — but to slowly and gently stress the connective tissue in our bodies. Gentle stress spurs the growth of new, healthier cells. In this way, yin yoga can help improve joint and spine health.

When we feel busy and stressed, the temptation may be to run to the gym and blow off steam. In small doses this isn’t necessarily wrong, but it doesn’t address the underlying imbalance in our lives, which is pulling us too far toward the yang side of things. In fact, when we least feel we want or need yin yoga is when it is most beneficial (and vice versa!).

What to Expect in Class
When you arrive to class, you’ll be instructed to gather an assortment of props. Yin yoga is our most prop-heavy class. The teacher will be happy to set you up if you’re not sure what’s what. The lights will be low and music will be relatively quiet. We ask that you respect the quietness in this space and refrain from conversation before and during Yin Yoga.

Many, though not all, of our yoga classes begin with a reading or a brief meditation from the teacher. You are welcome to engage with this in your own thoughts or leave it if it’s not serving you.

During class, you will be instructed into a posture. Then you will sit still and silent for a prescribed amount of time; usually the teacher will not tell you the amount of time at the beginning so that it doesn’t distract you. The poses may feel uncomfortable. This is totally normal! However, you should not feel sharp pain or numbness. If you feel pain or if you are concerned that a pose is unsuitable for your body, please quietly get the teacher’s attention. She will be happy to help you.

Every class closes with savasana. During savasana we lay on the ground with eyes closed in a position of complete surrender. Don’t worry, if you fall asleep, we’ll gently wake you after class.

Book Your Class

Yin yoga is available:
Monday at 6:15PM with Kelly
Thursday at 6PM with Nancy
Book your class now!

Start “Living BOLDER®!”

Kelly Bryant, RYT200
#YOGA_BOSS

© 2017 Bolder BARRE LLC – All rights reserved.

8 Tips to Exercise Safely in Florida Summer heat!

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Summer is almost here! Moms, you’re probably starting to glimpse the end of the school year through the chaos of final exams and awards ceremonies. To our snowbirds, your trip to cooler breezes is right around the corner. For those of us who will be here all summer, though, summer camp and less traffic isn’t all we have to look forward to — there’s also Florida’s notoriously sticky weather.

Exercising in hot, humid Florida weather puts extra stress on your body. If you don’t take care when training in the heat, you risk serious injury. Both the exercise itself and the air temperature and humidity can increase your core body temperature. Learn to take extra care to avoid injury if you’re going to train here during hot summer days.

1. Be Aware

Learn the warning signs of heat related illness. Immediately STOP your workout, cool down, rehydrate if you notice any of these:

  • Muscle cramps
  • Headache
  • Nausea or vomiting
  • Weakness, fatigue
  • Excessive sweating (or cool, dry skin with NO sweating)
  • Dizziness or lightheadedness (during exercise or later, upon standing up)
  • Confusion, irritability
  • Increased heart rate at rest (or above safe limits during exercise)
  • Visual problems

Seek prompt medical help if any of these symptoms persist after you’ve stopped exercising.

2. Drink Up Before and During Exercise

Be sure to drink plenty of water before and during your workout. Even mild dehydration can cause fatigue, headaches, and anxiety. The American Council on Exercise advises that you consume 17 to 20 ounces of water an hour or more before exercising in hot temperatures and another eight ounces 20-30 minutes before. “Tanking up” a few minutes before you begin won’t get the job done and might make you cramp. Also, plan to take in another seven to 10 ounces of fluids every 15 to 20 minutes of exercise. If you’re looking to do something moderate for less than an hour, water should be fine, but for anything more intense consider a sports drink to get those electrolytes.

3. Rehydrate After Workouts

Water is best, but here’s some great news: According to researchers at the University of Granada in Spain, beer may help hydrate your body after a workout better than water. The reason is that compared to plain H2O, the carbonation in beer actually quenches thirst faster and the carbohydrates replenish the body with calories lost during exercise. You heard that, BARRE-tenders: Bottoms up!

4. Avoid the Midday Sun

Plan those runs or bike trips early in the morning, and try to finish your tennis before 10:30. Sundown is another opportunity to train.

5. Exercise Indoors!

When both heat and humidity are high, use those days to plan some indoor exercise. Alternate your outdoor training with BolderBARRE, PiYo and our four (unheated) Yoga formats in our beautiful, cool  studios. But, don’t be fooled: Whether you’re working at the Barre or in warrior III in Yoga, you’re going to going to get a serious workout!

6. Don’t Go Overboard

You can’t do the same run or ride on 96F/95% humidity days you did when it was 70. Try short sessions of 15 to 30 minutes for a few days until you know how your body will adapt.

7. Snack Often

But pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often calorie dense, which means they can easily foil weight-loss goals.

8. Avoid Food & Drinks That Might Dehydrate You

Sugary Drinks create an acidic environment in the body, impeding enzyme function and straining the kidneys. So maybe skip the sugary soda on workout days.

Alcohol: While a beer (or two?) might help, three watermelon martinis won’t. Alcohol is a diuretic. Plus, many specialty cocktails have loads of calories.

Salty foods: Moderation is key. You will lose sodium as you sweat, and salt replaces it. But, you only need a very small amount. Too much, and you’ll affect kidney activity, which could hurt you. Don’t forget to eat foods rich in potassium and magnesium, too.

Caffeine: If you’re a regular coffee drinker, then you’re acclimated to caffeine, and a cup of Joe is fine. Five cups before your workout may not be the best choice!

Protein drinks: These drinks replace needed carbs and protein but can interfere with hydration for a few hours after drinking. Enjoy those a couple of hours after your workout, rather than before.

Start “Living Bolder®!”

Rita Jenkins-Wolcott, CPT/NASM
Founder, Bolder Barre® & Fitness
Regency Square, 2468 SE Federal Hwy, Stuart, FL
Rita@BolderBarre.com

© 2016 Bolder Barre, LLC, ALL rights Reserved.

9 WAYS TO CREATE AND MAINTAIN A POSITIVE BODY IMAGE

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9 Ways to Create and Maintain a Positive Body Image

Make Health and Fitness Your Goal, Not Body Aesthetics.

1. Start Saying Nice Things To Yourself.  Stop saying anything to yourself or about yourself that you wouldn’t say to your dearest friend. The effects of those negative messages are long-lasting.

2. Don’t Believe Too Strongly In Diets. People who constantly diet have a higher risk of developing eating disorders, are more likely to binge eat and have other food-related issues. A diet that works for one person might not be right for another. Try to eat whole healthy foods, exercise regularly and make sure to get enough sleep!

3. Put Body Image In Perspective. Instead of spending time obsessing over your outer self – focus on what makes your inner self happy – hobbies and spending time with your family and friends. Think of all the wonderful things you are, and all that you have, and be grateful.

4. Genetics Is Important, But Not Everything. Embrace the body you have been given. Your health and weight is part genetics, and part lifestyle choices. How often you exercise, how much you eat, what kinds of foods you eat and how many calories you burn determine your weight. Control what you can, and accept the rest.

5. How To Deal With Cravings. When you feel a food craving, look at your watch, and time how long it lasts. Cravings are not permanent, they come and go faster than most people think. Most women find their cravings only last 15-30 seconds. Even I can resist peanut butter for 15 seconds (most of the time, anyway)!

6. Use the Power of “YET.”  Instead of saying: “I’m not very fit,” add the word “yet” and it becomes a promise: “I’m not very fit, YET.” It says you can change, and you will.

7. Think of an “Admirable Women” List.  Make a mental list of women you admire, who have contributed to your life, your community, or the world. When you made your list, did you consider the shape of their thighs? Obviously, not!

8. Set Goals That Are Realistic And Healthy. If you are overweight or out of shape – know that progress takes time. Working to improve your health and fitness is not just an admirable goal – it is a lifestyle, and you can have a blast during the journey!

9. Find A Fitness Community. The best exercise plan is the one you will stick with! Surround yourself with fun, positive people who share similar goals and want to lift you up. A great group like the Bolder BARRE Tribe will bring support, accountability and FUN to your efforts!

Start “Living Bolder®!”

Rita Jenkins-Wolcott, CPT/NASM
Founder, Bolder Barre® & Fitness
Regency Square, 2468 SE Federal Hwy, Stuart, FL
Rita@BolderBarre.com

© 2016 Bolder Barre, LLC, ALL rights Reserved.

8  SIGNS OF OVER-TRAINING MOST FITNESS ENTHUSIASTS DON’T KNOW

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NIP OVER-TRAINING IN THE BUD BEFORE IT HURTS YOUR IMMUNE SYSTEM

The Cycle of Stress and Rest: Improving your fitness levels requires a cycle of stress and rest; stimulus and adaptation. In practice, that means using a following a program which includes a variety of workouts of differing intensities and rest days. The higher your training intensity, the more you need to watch for the signs of over-training.

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