Brenna Backe

Class Review – April 2018

/ Koa Fit / 1 Comment

This year, one of the things I wanted to do is try new things in the fitness world.  I am always reading and researching and learning from the other therapists and trainers at my studio.  I also try to soak up as much knowledge as I can when talking to the great practitioners in my network, but I haven’t actually been out there to try what the other guys are doing in a while.

So I have committed to trying something new each month and to write a review about it.  By no means do I pretend that these are objective reviews.  Think of this as more my opinion as a fitness expert (it does say opinionated fitness guru in the title).  Also, there may be things I don’t like that you do.  I am not here to debate, just stating my thoughts because my name is in the url.

Boulder Movement Collective – Fundamentals

I was first introduce to Boulder Movement Collective and the movement philosophy of Ido Portal 2-3 years ago when a friend from NJ came to Boulder with the sole purpose of spending a week at the Collective to learn.  At first glance, it just looks like a bunch of people trying to handstand and moving around in similar movements to that of monkeys, but I am here to tell you, it is so much more.

I have been obsessing over the idea of movement vs. exercise for a few years now (There will be a whole other blog post on this) and I am always looking to learn and observe more movement, more teachings, and more ideas.  It seems we (meaning us as a society) have lost the core of movement, the heart of it, and I want to get closer and closer to it for me and my clients.  Ido Portal and the people over at the Collective have come up with a way to teach movement patterns in an intuitive and fun way.

From the moment I stepped through the door, I was welcomed.  Our instructor, Zack, was super friendly and inviting.  The other students also did not hesitate to approach me, engage me in conversation, and help me understand the movements we were working on.  The space is light, bright, and just generally happy.

I LOVE this kind of workout.  Crawling around on the floor, trying to move in creative and different ways, hanging, pushing, pulling, and lizarding.  You heard right, the lizard, its a thing.  We spent most of the time on floor work, moving in different ways, with a lot of time spent in a low squat, using our hands and feet and staying low to make our way across the floor.  It is one of those workouts where you hardly notice you are exercising because it is so fun and mentally engaging.  Our class was 90 minutes, and at no point was I looking at the clock and wishing it would end.  It was seamless, fun, and the sense of community was comforting.

Along with the floor work, we also incorporated some mobility work and strength work.  The strength consisted of pull-ups or chin-ups and pushups or tricep dips.  The focus was always on shoulder position and stability.  The instructor was constantly wandering providing feedback to each person.  However, since you are always working in pairs, you always have a 2nd set of eyes on your movements and you get to provide that for your partner as well.  It is nice to practice the movement and also watch it being performed.  It makes learning the movements easier.

Class ended with the lizard.  A low crawl across the floor (see video below).  I have seen this done many times and have tried to mimic it, but it is almost impossible till you have someone show it to you.  It was fun to do this as a class, you could really see the different levels of beginner to advanced student and it helps you progress your movements and make them more fluid.

Cons: They only have 6 parking spots and my class had over 20 attendees.  So you have to park down the street.  Unfortunately, they are also doing construction in the area so it made this scenario even a little more inconvenient.  However, I did get a little extra jog in going back and forth to my car.

I would also warn that those with injuries and limitations should talk to the instructor before class.  We spent a lot of time on our wrists and in deep knee bends.  Zack assured me there were modifications, but you should definitely be proactive and give him the heads up.  If this type of movement hurts you, this may not be your thing right now.

Pros: Fun!  This class is so engaging on many levels, which to me, equals fun.  It makes you think, move in different ways, test your boundaries of movement, and sets you up for success.  More than once during class I thought “There is NO WAY I can do that!” and overtime, Zack broke down the move to where I could do more than I thought.

Here is a little glimpse into some of the movements:

 

Stop Stressing

/ Koa Fit

STRESS.  Everyone has had it, felt it, been overwhelmed by it, failed at overcoming it, and have had it rule moments in their lives.  High stress can lead to an array of health problems including obesity, heart disease, and depression.  And just to add to the irony, when we worry about what our stressful lives are doing to our health, it makes us more stressed (my blood pressure is rising just writing these words).  How do we stop this cycle?

The stress we feel in our daily lives springs from multiple factors.  Stress can rise due to poor eating habits, environmental toxins, anxiety or worry, high pressure situations, our relationships with other people, our financial security and many other things.  Due to this multi-front attack on our stress levels, we need to have a defense that is just as layered.

We need to be able to prevent, combat, and recover from stress to help us lead healthy and more manageable day-to-day lives.  Below are suggestions of some easy things you can add in to help reduce your stress levels and avoid stressful situations in the future.

Prevent Stress

  • Daily Calm – Spend at least 5 minutes each day in a calm and quiet state.  This doesn’t have to be a full meditation session, just a few minutes for you to focus on your breathing, let you thoughts float in and out without reaction, and allow your heart rate and nervous system to settle down.  This is just as important as brushing your teeth or getting a workout in.
  • Eat Well – Poor food choices are going to lead to a crash and burn feeling in your mind and body.  Nobody can stay calm in stressful situations if they are already fighting their bad mood.  Keep blood sugars level, eat right, eat at consistent times, and keep yourself hydrated to avoid moodiness, headaches, and exhaustion.
  • Set Yourself up for Success – If you look at the calendar for your week and you know it is going to be stressful, don’t drink a glass of wine, sit on the couch, and begin to worry and get apprehensive.  Get your toosh up and set yourself up for success.  Think about going into a stressful week the same way you would think about facing a strong opponent in a match.  Prepare.  Get whatever you can get done ahead of time, rest up and eat right (put the wine down) so your body and mind are strong.  Go over the most challenging parts of your week and think about ways to de-stress those situations.  The days and weeks are coming whether you are ready or not.  Get prepared so you can be your best.

Combat Stress

  • Breathe – During a moment of high stress and anxiety, a couple breathes can go a long way.  When you start to feel overwhelmed, stop, and take control of your nervous system by controlling your breathing.  After a few moments, you will have more clarity and be able to approach the situation calmly.
  • “Not Right Now” – Have a hard time saying “No”?  This can lead you to feel out of control of your life.  Even though we know we can’t do something or we don’t have time or don’t want to do something, we still feel the pressure to agree to do it.  It is a mistake made over-and-over.  If you have a hard time saying “No”, try the more friendly and polite version of “Not Right Now”.  It will get you out of the things you know you shouldn’t be doing anyway in a subtle, cool, dare I say, charming way.

Recover from Stress

  • Learn from your Reactions – If you are feeling bad about the way you handled the last stressful situation you were exposed to, take some time to review what happened and learn from it.  What triggered you?  Where was your head space?  Was it the person, time of day, the fact you went out the night before?  Try to find what caused you to move into a high-stress situation and take note of those triggers in the future.
  • Active Relaxation – It sounds counter intuitive.  Active and Relaxation?  What I mean by this is be PROactive in your recovery from stress.  Make sure there are gaps (big ones) in your busy schedule where you can give yourself some space to recover from stressful days, weeks, or events.  Plan vacations, a nice dinner, or some time at the spa.  Or just make sure you take whole days, or at least mornings, off from your stressful schedule. “Downtime” will not just appear, you need to make it happen.
  • Be Grateful – Sometimes when we are caught up in the stress of life, we forget to look around and see how blessed we are to have so much abundance in our lives.  Make sure to take the time to enjoy everything you get to do each day.

Women’s Retreat – San Juan Islands Bike Trip

/ Koa Fit

I just spent the last few days in the upper, west corner of Washington State biking through old-growth forests, past rugged shorelines, through open fields of flowers, and across different islands to get prepared for this year’s San Juan Island Bike Retreat.  This year will be my 3rd trip out to the San Juan Islands for the women’s retreat I do with Women’s Quest every July.  I am so excited to share the place where I spent a lot of my childhood vacations with a rad group of women.

This trip started when I met Colleen Cannon a few years back and suggested that the San Juan Islands might make a great addition to the Women’s Quest calendar of retreats.  The islands provide a perfect blend of scenery, serenity, and shopping that most women are looking for on a vacation.  I can’t describe how fun a day is when you get to pedal with a bunch of friends, stare at gorgeous views, and eat all the ice cream you want.  It’s a little slice of heaven.

Just to give you an idea of what the week looks like, here are a few of my favorite memories from the past two trips:

  • Wine Tasting at Sunset – My cousins allows us to spread out all over his backyard to take in the sunset while we drink wine and eat their food.  It’s fabulous.  They have one of the best views and it is great to sit around and chat after a day in the saddle.
  • Whale Whiplash – We see so many whales on our boat trip we get “Whale Whiplash”.  They will be on the right side, then the left, then under the boat, and you are trying to catch every glimpse of these amazing creatures.
  • Mountains – When you are at sea-level, a 14,000 foot mountain takes up a good amount of the skyline.  THEY ARE GORGEOUS!  Blue and white and beautiful.  I love seeing Mt. Baker everyday as we pedal back to the hotel from the ferry.
  • Laid-Back Lopez Island – This island has very few cars and super friendly people.  The terrain is mellow and very rural.  Open meadows run right into the shoreline.  This day is always a favorite with the group.
  • Bon Voyage Breakfast – We get to eat our last meal on Guemes Island on a grass lawn that overlooks the water.  Then we get to do a short little pedal on this very unpopulated island.  In the last two years, the locals have handed me fresh peaches and flowers as I have ridden by on my bike.
  • Art – the Pacific Northwest has some of the coolest artists.  From art festivals to the stands on the side of the road, you find the most unique art pieces and jewelry.
  • Ferrys and Fairies – Our ferry rides always end up being the time we all gather to talk about the day.  These conversations are filled with laughter, tears, support, and fun.  Women’s Quest retreats have a magical atmosphere that makes you believe in fairies and allows you to make friends for a lifetime.
  • Play – After few days of riding bikes and taking in the fresh air, the ladies of the retreat start getting a little silly.  It is my favorite!  It’s like watching them as they were when they were children.  Adventurous, curious, and just playing.

If you want to join us in 2018, registration is open.  Click here for more info and to register.

8 Daily Habits to Maintain Your Health

/ Koa Fit / Leave a comment

At 26 years old, I weighed 186lbs.  I currently weigh 135lbs.  Over the course of 5 years from age 26 to 31, I lost over 50lbs and I have kept it off for the last 7 years.  Over the years, a lot of my clients have asked me for my “secret” or praised my discipline and focus, but the truth is, I am just a regular person, trying to make healthy choices, one at a time.

Setting big goals is great and necessary to progress.  However, I find, it is the small, daily choices and actions that help us move towards being the healthy person we all want to be.  Small changes over time, lead to the big changes we are ultimately after.

My success is due to my consistency in making those healthy choices.  I take every day and every choice one at a time.  I try to make the best choice each time, sometimes I fail, but I only allow myself to think of the choice in front of me, not what I did earlier or what I might do in the future.  This is the “secret” to successfully becoming the best version of yourself.

Over the years, there are healthy habits I have tried to make part of my daily routine.  It makes them feel more regular, something not special or hard to do each day or that I have to remember to do.  I just set an expectation and choose a place or specific time to plug it into my day.  I attach the new habits I am trying to form to  already established routines, like brushing my teeth or letting the dog out, so that it becomes easy to move from one thing to the other.

If you are trying to “get healthy” try adding one new habit from the list below.  Take your time, moving one day at a time.  It does not matter how long it takes you to get towards your goal, just as long as your are moving in the right direction, getting better with each day.

Here are 8 things I do everyday to maintain my health:

  1. Drink 16oz of water as soon as I wake up.  Drinking water first thing in the morning, after your body has been “fasting” for the past 8-10 hours is one of the best things you can do for your organs.  It can also make you “crave” water throughout the day which acts as a little reminder to keep yourself hydrated.
  2. Move.  I move every single day.  It does not mean I workout everyday, but I move.  This could be as small as a 15 minute stretch session or a 4 hour bike ride or anything in between.  The important thing to me is to use my body each day.  To move it in ways it was designed to move.  Walk, jog, jump, lift, play – do whatever feels good to you.
  3. Give myself time.  I HATE to rush and I don’t like being late.  In order to avoid this, I wake up earlier than I need to which means I go to bed earlier than I need.  I want enough time in the morning to talk with my husband, pet my dog, make my breakfast and prepare my lunch, and even take in some news or answer emails.  I want to enter my day prepared and organized, not scattered and overwhelmed.  If waking up an extra 20-30 minutes earlier is what I need to do, that is fine by me.
  4. Eat my vegetables.  I try to eat some sort of vegetable at every meal and snack.  I put spinach in my eggs in the morning, usually have some sort of salad at lunch, and prep roasted vegetables for dinner.  If you are trying to eat healthier, stop thinking about what you need to take out of your diet and start adding vegetables in.  It will automatically make you eat less junk, crave better food, and smooth out your blood sugar spikes.
  5. Reflect.  I don’t always have time to meditate or even sit still, but there is always time to reflect.  Sometimes I only have time on my drive into work.  I turn the radio off, think about my day and what challenges I may encounter, and start to think of solutions to any problems that may occur.  Again, I like to enter the day calm and prepared.  10 minutes of “prep” can go a long way in helping me make clearer decisions and prioritizing my responsibilities.
  6. Read.  I like to read, so this is easy for me, but I didn’t always like to read.  If you are not a reader, it is an acquired taste, like coffee.  It may be something you don’t enjoy at first, but after a while, you look forward to it.  Reading helps us get out of our “bubble” and exposes us to alternate places, schools of thought, and people.  It is an easy and convenient way to expand your mind.
  7. Take a probiotic.  I take a few supplements like Vitamin D and C and others, but the most important for a healthy gut is going to be a good probiotic.  A healthy gut leads to a healthy immune system, higher energy levels, better food processing, and more.  It is a very easy thing to add in to your daily routine.  Consult with your doctor, nutritionist, or dietician to find one that works best for you.
  8. Sleep.  No shocker here.  I have talked about it on my podcast, I have written about it, I take slack for the fact that I have been known to go to bed at 830pm.  I need sleep to function and perform at my best.  I work with clients on a one-on-one basis who deserve my full attention and my full brain power and there is no way I can give it to them if I am sleep-deprived.  On top of that, getting an adequate amount of sleep helps lower stress, blood pressure, and improves your focus.  Get the sleep you need, so you can be your best the next day.

When making changes to your regular routine, add a little at a time.  It is too much to demand of yourself changes in multiple areas.  Pick one habit you want to add in to your daily routine and give your self 1-3 months to get it established before moving on to the next habit.  Remember, it does not matter how fast you move towards your goal, only that your are moving in the right direction.

 

Suspension Training Workouts

/ Koa Fit / Leave a comment

Most of you have probably heard of or seen a suspension training system.  It looks  a little like something you might use to move furniture or ratchet down a kayak on the top of your car.  These straps may look a little silly, but this system is one of the most versatile pieces of workout equipment out there.

  • You can use it anywhere, and I mean anywhere!  I have looped it over tree branches, shut the anchor in hotel room doors, and I currently have one dangling from a machine at my studio.
  • It is portable and packable.  The straps weigh nothing and take up a small amount of space when you are packing them for a trip or putting them away when guests come over to your house.
  • You can do a high intensity interval workout (HIIT) using the suspension system.  Check out these routine ideas.
  • You can get a full-body workout done in 20 minutes.  There are so many ways to use this piece of equipment to exercise every part of the body.  Because it is bodyweight focused, your core is challenged during every move.

Try out the moves below to get a full-body routine done fast.  Do each move (or each side  if the exercise works one side at a time) for 45 seconds.  Rest for 15 seconds before moving to the next exercise (or side).  Finish all the exercises in the set, rest for 2 minutes, then repeat 2-5 times.

Also, please note the very adorable gym dog, Lily, sleeping away in the background.

Class Review – February 2018

/ Koa Fit

This year, one of the things I wanted to do is try new things in the fitness world.  I am always reading and researching and learning from the other therapists and trainers at my studio.  I also try to soak up as much knowledge as I can when talking to the great practitioners in my network, but I haven’t actually been out there to try what the other guys are doing in a while.

So I have committed to trying something new each month and to write a review about it.  By no means do I pretend that these are objective reviews.  Think of this as more my opinion as a fitness expert (it does say opinionated fitness guru in the title).  Also, there may be things I don’t like that you do.  I am not here to debate, just stating my thoughts because my name is in the url.

Orangetheory Fitness®

I must admit, OTF (that’s what the regulars call it) was on the top of my list of classes to try.  I love High Intensity Interval Training (HIIT), especially in a group setting where you all get to suffer together.  I am also a fan of the simplicity of something like OTF and appreciate how much this place has their business dialed.

From the moment I booked the appointment online, I was amazed at the efficiency of OTF’s system.  Booking a free class online was super easy.  Immediately after I booked, I received a confirmation email with all the regular rules and regulations the go along with appointments, but it also had detailed information about what to expect.  It let me know location, where to park, what time to arrive, what would happen when I arrived, how the class was laid out, etc.  Very helpful for a first-timer.

The day of the class, I arrived the 25 minutes early they suggested.  I was greeted at the door with a cute, welcome sign with my name and the 4 names of the other first-timers on it.  One of the ladies at the desk took me on a tour, showed me where I could store my stuff, gave me a heart-rate monitor, help set up my station, and watched my rowing form.  By the time class started, I felt pretty comfortable.

Class is set up in 3 blocks – rowing, treadmill or spin bike, and weights.  You spend about 20 minutes at each station and run through 2 sets of intervals.  I started on the rower and the coach incorporated distance sprints with reps of a squat and press for our first interval and then timed sprints for the 2nd interval set.  The treadmill station used incline and speed against time for the intervals, and the weight section went through 2 different weight routines.

The cool thing about class, is that you are at the same number station as you move about.  I was station 1, which meant station 2 was always to my left.  This was great because, as it turns out, station number 2 lady was super nice, an OTF regular, and super helpful if I got a little lost with what was going on in the class.  It was kind of nice to travel from station-to-station with a new friend next to you.

The whole story behind the “Orange” in Orange Theory is that they want you to get at least 12 or more minutes in the “Orange” or “Red” heart-rate zones.  These zones represent a heart-rate 85% or higher of your max heart-rate.  They calculate max heart-rate by subtracting your current age from 220.

Throughout the class, the coach came over 4 or 5 times to make sure I was getting along ok.  Throughout class, your heart-rate, zone, and time spent in the “Orange” and “Red” zones are all displayed on a screen under your name.  It is sort of fun because you can have a friendly competition with the others in the class.  Class was energetic and went by pretty quickly.  After class, the coach took the time to go over my heart-rate and explain what each of the numbers meant.

After I left the studio, I was sent an email with my stats from class (see right) and more information about membership.  Again, the process was so dialed-in and efficient.

Summary  

Cons:  Using a calculation of 220 minus your age to establish your max heart-rate is the easiest and fastest way, but definitely not the most precise.  I understand why they do it this way as it takes no equipment and could be calculated by a 3rd grader, but it could mislead people into thinking they are working harder or easier than they really are.  I spent 35 minutes in the “Orange” and “Red” zones and class was a workout, but definitely not a “killer”.  T

The weights section of the class was creative, but not super challenging.  It was hard to get my heart-rate high during this part and I didn’t feel like I got a whole lot out of it.  However, keep in mind, I do lift on my own 3-4 times a week.

Pros: As I stated above, they have their system dialed.  It is so smooth, so beginner-friendly, and so professional.  Even the workout was organized and methodical (and if you know me, this is a HUGE plus in my world).  I also like that they use common exercises like running/walking and rowing to do most of the intervals.  The simplicity allows for people to find good form and adjust as needed.

The staff was friendly, helpful, and always checking in on me.  Before class, during, and after I was never standing around feeling lost.  Someone always had their eye on me to make sure I knew where to go or what to do.  The studio was well-designed and organized, they kept it cool and had good air movement, and the music was pumping.

Heart Health

/ Koa Fit / Leave a comment

February is National Heart Health month.  Did you know that heart disease is the number one cause of death in both men and women and is responsible for over 1 million deaths annually?  Don’t panic, there are some things you can do to help prevent heart disease and keep your ticker in tip-top shape.

  1. Get Regular Check-ups – High blood pressure and cholesterol are major risk factors for heart disease.  Keep yourself informed about your levels, adjust your lifestyle to help keep your levels in a safe range, and avoid foods heavy in saturated fats.
  2. Maintain a Healthy Weight – We are not talking about being “swimsuit ready”.  Obesity is linked to many other health factors which can lead to heart disease including high triglyceride levels.  Maintain a healthy weight and especially avoid extra weight around the belly/mid-torso area.
  3. Limit Alcohol and Smoking – Overconsumption of either of these will increase you blood pressure and ultimately increase your risk of heart attack and stroke.  Studies suggest no more than 2 drinks per day for men, and 1 drink per day for women.
  4. Eat a Healthy and Balanced Diet – Avoid foods high in saturated fat, foods with high sodium levels, processed foods, and sugar.  Whole foods should make up the bulk of your diet with fresh vegetables being the star at every meal.  Balance your plate with a fat, protein, and carb at every meal.
  5. Exercise Regularly – You don’t need to be a marathon runner, you just need to move every day.  Try my at-home beginner’s workout or my beginners HIIT workout to start.  Exercise helps strengthen the heart and improve circulation.
  6. Get Your Sleep – Lack of sleep comes with an increased risk of obesity, diabetes, and high blood pressure.  Start creating better habits to get more sleep.  Check out my post on sleep for ideas on how to set yourself up for a more restful and restorative sleep session.
  7. Manage Stress – High stress levels can lead to high blood pressure and high cortisol levels.  Those high cortisol levels can lead to an increase of belly fat.  Take time out of everyday to breathe, calm yourself down, and relax.  Even 2 minutes of deep breathing can help interrupt the stress cycle.
  8. Know Your Risk – Get clear on your family health history and your genetic risk.  Be proactive in the care of your body, don’t make it a guessing game.

Healthy hearts equal healthy bodies.  The great “side-effects” of taking care of your heart are weight-loss, clearer skin, more energy, less aches and pains, and more.  Improving your diet, moving everyday, and taking some time for yourself can have lasting results that will not only improve your heart function, but improve your overall health.

 

Class Review – January 2018

/ Koa Fit

This year, one of the things I wanted to do is try new things in the fitness world.  I am always reading and researching and learning from the other therapists and trainers at my studio.  I also try to soak up as much knowledge as I can when talking to the great practitioners in my network, but I haven’t actually been out there to try what the other guys are doing in a while.

So I have committed to trying something new each month and to write a review about it.  By no means do I pretend that these are objective reviews.  Think of this as more my opinion as a fitness expert (it does say opinionated fitness guru in the title).  Also, there may be things I don’t like that you do.  I am not here to debate, just stating my thoughts because my name is in the url.

Pure Barre®

Prior to entering the Pure Barre studio in Boulder, my only experience with a barre class had been at a conference a couple years back (not a Pure Barre class).  At that time, I felt it was pilates on steroids.  After taking this class, my opinion has not changed much, but my enjoyment has swayed a bit.

First things first, the Boulder studio is adorable and super girly, which I love.  It is stocked with cute leggings, headbands, tanks, and other girly stuff.  There are empowering quotes on the walls along with an impressive display of the media in which Pure Barre has been featured.  It’s clean, easy to check in, and they took care of me as a new person, explaining the layout and the class routine.

Now let’s start class.  The instructor could not have been nicer.  She gathered the equipment I would need and set up a spot for me.  She explained the class moved quickly and gave me the run down of the different parts.  The music started and we were off to the races!

To say class “moved quickly” might be an understatement.  We started flying through complex pilate-ish and yoga-ish moves at rapid speed.  I felt as if I was flailing a bit and not really in control of my body as we moved through the first core routine.  Although the cues that were coming through the mic were spot on, there is no way at that speed and with little instruction, many people could do those moves with the proper form needed to protect their backs and necks.

As we moved into the upper body portions, I started to feel a bitt better.  Still moving at a fast pace, these moves were a lot less complex and could be done at a quicker pace.  Its was nice to get my arms working this way – low weights and massive reps to burnout.  There is no way I would do that on my own and it was a nice change of pace from my usual lifting sessions.

We approached the bar to start working on the lower body.  Barre classes are famous for their “tuck”.  Basically a scoop under of the tailbone or a posterior pelvic tilt.  I could write another blog on why I don’t love the “tuck”, but we will leave it for another day.  For me, it really boils down to the fact that we don’t walk around all day with a “tuck”, so why would I want to strengthen myself into a non-functional position?  I understand it helps some people recruit their butts a bit more, but I just can’t get around it.  That being said, if you do the exercises without a tuck, listen closely to the cues the instructor is saying, and just keep yourself in a safe range of motion, the exercises really do burn your booty.  I was definitely feeling the sides of my butt (glute medius) and my obliques.

There was one more round of core work at the same speedy pace before the class was over.  During this round, I did see a few ladies modifying some of the exercises and it was obvious they learned them from one of the instructors.  It was good to see that there were options to keep the exercises safer.   To go one step further, I would love to see Pure Barre offer an intro class to their clients and go through the moves with a bit more explanation on where to focus their attention and on proper form.

Summary

Cons: I am just not a barre fan.  It’s just not for me.  I am so particular about form.  The speed at which the barre class moves, it is impossible to do the exercises correctly and work the intended muscles.  Maybe, sometimes they are getting it right, but for the most part it is just too fast…and double leg raises on your back are not something to be doing quickly.  At that speed it is more likely to cause back pain then strengthen your core.  In all seriousness, if you have injuries or have had back or neck pain in the past, this is not the place for you.

Pros: The place is clean and friendly.  The instructor encouraged me by name at least 3 times during class and came over to adjust my position a few times.  She gave great instructions prior to class starting and checked in with me after class to see how I felt.  I could not imagine a more professional instructor.

Getting Started – High Intensity Interval Training

/ Koa Fit / 3 Comments

If you work out, know people who work out, or ever read anything on the internet about working out, you have probably heard of High Intensity Interval Training or HIIT. I know, it sounds “Intense” for lack of a better word.  Sounds like something crazy bootcamp people would do, or a high school football team, or celebrities.  But I am here to tell you ANYONE can do HIIT and EVERYONE can benefit from it.

The basic application of HIIT is to push yourself into an uncomfortable range during your cardio exercises and then fully recover, and then repeat for a certain amount of time.  That’s it.  That’s the magic equation.

Of course if you really start to dive into it, there is research on heart zones and RPE’s, and on time on vs. time off, and which intervals are better for weight loss and which ones are better to build endurance.  There is so much info on HIIT, that it can be overwhelming and keep you from just trying it and reaping the benefits.  Read below for the great benefits of HIIT and some “starter” workouts to get you going and on your way.

Benefits:

  • You’ll Burn More Calories – Not only do you burn calories while you are performing your HIIT workout, but that burn will stay with you for up to 2 hours after your finish your workout.  That means you can do your workout, shower, and head to work and still be getting a high calorie burn.
  • Great for your Heart – Due to its high demand on your blood vessels, HIIT can increase the flexibility and the elasticity of your arteries and veins.
  • Adaptable – You can do an HIIT workout on the treadmill, during a hike, in the middle of a bike ride, in a pool, everywhere and any movement can be turned into an HIIT session.
  • Reduces Blood Sugar Levels – After just 2 weeks of HIIT, one study found that there was an increase of glucose metabolism in the muscles, bringing sugar levels back to normal.
  • Saves You Time – Because you are working harder, you don’t have to work for very long.  You can get most of the same benefits in 15 minutes of HIIT session that you can get in 1 hour of jogging according to a 2013 study.
  • More Weight Loss – According to one study of persons with Type 2 diabetes, HIIT training has a bigger affect on weight loss than steady cardio.
  • Increased VO2 max – This means your body can utilize oxygen better during intense exercise.  You will be able to work harder and harder, but it will start to feel easier.
  • Increased Endurance and Stamina – Just 1 minute of high intensity work can improve your endurance.  The benefits of your quick HIIT workout will carry over to your next big hike, bike ride, run.
  • Reduces Liver Fat – According to a 2015 study, HIIT can help reduce the fat surrounding your liver by up to 16% in just 12 weeks of training.

The bottom line is…If you are not doing HIIT…START.

Here are a 3 HIIT workouts for the beginner/intermediate athlete (and by athlete, I mean you, not Tom Brady).

Walker’s Delight Routine

  • 0-5 Minutes – Walk at Regular Pace.
  • 30 seconds High Intensity – Uphill walking, quicker pace, skipping, big arm swings, anything that gets you heart pumping really nice.
  • 1.5 minutes Low Intensity – Regular walking pace or slower, dynamic stretching, backwards walking.  Just don’t stop moving.
  • Repeat Step 2 and 3 for a minimum of 10 minutes or a maximum of 20 minutes.
  • Last 5 minutes – Walk slow or stop and stretch to cool down.

Rainy Day Treadmill Routine

  • 0-5 minutes – Warm up with brisk walking or slow jog.
  • 45 seconds High Intensity – Increase the incline or speed to get your heart pumping.
  • 2 minutes Low Intensity – Back to your brisk walking or slower jog.
  • Repeat Step 2 and 3 for 6 circuits.
  • Walk slow for the last 3-5 minutes.

New Runner Neighborhood Blitz

  • 0-5 minutes – Warm up by walking a 2×1 block circle around a neighborhood (2 block straightaway to a right turn to a 1 block straightaway to a right turn to another 2 blocks, followed by a right turn to  1 block to bring you back to the beginning of your circle.)
  • 5-10 minutes – Walk the 2 block straightaway, run the 1 block straightaway.
  • 10-15 minutes – Run the 2 block straightaway, walk the 1 block straightaway.
  • 15-16 minutes – walk
  • 16-18 minutes – run
  • 18 – 20 minutes – walk
  • End at 20 minutes or repeat steps 2 and 3 to make it a full 30-minute workout.