Pure Fitness 4 You has your Barre Needs!

by: Pure Fitness 4 You

Top 5 Benefits of adding in Barre to your workout routine!

1. Strength and definition. When you work your thighs in a barre class, you target that muscle group from all angles. Three thigh exercises will work to fatigue the front, inner, and outer thighs, strengthening the muscles from joint to joint. The same goes for your butt, abs, arms, and back. By strengthening each muscle group thoroughly, you are not only creating amazing definition, you are also strengthening muscles that are often underused and underdeveloped.

2. Endurance. Each barre class is known for its use of isometric contractions and small isotonic movements. In an isometric contraction, you tighten or contract the muscle without changing its length. Think plank position or those poses where you hold completely still as your legs start to quiver and shake. These Barrcontractions utilize slow-twitch muscle fibers that can increase stamina and improve your endurance.

3. Flexibility. You don’t need to be flexible to practice barre, but the amount of stretching in each class can help improve your overall range of motion and reduce your risk of injury. Tension and tightness in your muscles and the tendons around them can lead to back pain and poor posture, and can make everyday tasks like bending down to tie your shoes more difficult. Stretching out your muscles will help relieve stress and allow you to move through your day with a little more ease.

4. Posture. Core muscles are engaged throughout the entire class, and they can be used for the primary focus of an exercise or for stability as you perform a move that targets your thighs or butt. The most common issue that clients come in with is back pain that usually stems from weak core muscles and hours spent sitting at the computer. As you strengthen your core, you will notice that you can sit and stand taller and your lower back will take less stress and tension throughout the day.

5. Mind-body connection. Barre classes challenge you to not only go through the motions of the workout but to focus your thoughts on each and every tiny muscle you are working.

Barre Class Schedule (More class times coming soon)

Sundays: Barre/Ab Combo

3:30pm – Legs and Abs its a win-win

Mondays: BarOga

4:30pm – Combination of Barre & Yoga/PiYo.

Wednesdays: Barre Express

5:30pm – 30 minute class w/a cardio barre feel.

Fridays: BarOga

9am – combination of Barre and Yoga/PiYo.

Let’s meet at the Barre!! It will be soooo worth it!!

The Secret to Sleeping More, and Better!

by Corbin Burkard, Head Trainer, Burn Boot Camp – Eau Claire 

I am the head trainer at Burn Boot Camp – Eau Claire, which if you don’t already know is a gym where 99% of our camps are female only! In my time here, I have learned that strong, hard working women seem to value the little sleep they get. 🙂 Aside from getting in your workout, sending the kids off to school, running to work, somehow putting food on the table, tucking your kid into bed for “the last time”, your day is full of time for naps, I am sure!

I am ready to let y’all in on a little secret about how to fall asleep quicker, stay asleep longer, and overall, sleep better. Exercise. Really, it can be that simple!

Exercise helps the release of chemicals in your body such as serotonin, and dopamine which are some of your “feel good” chemicals. Serotonin is a neurotransmitter that assists in your sleep cycle. This chemical helps to influence your mood, and high levels can assist in decreasing anxiety and stress. One way to elevate this is through consistent exercise! Aside from directly helping you sleep, it also is a destressor which allows you to wind down after a long day and get to sleep quicker, rather than lying awake thinking about everything!

Dopamine is another chemical that is released during exercise. People commonly refer to this chemical as the one that makes you happy. Again, increased levels of dopamine help to decrease stress, and give you the feeling of a “runners high”.

Even though this is an article relating to how exercise affects sleep, it is still important to know that one of the first changes you will notice, when you begin exercising is having more energy! Exercise does make you tired, and will help wear you out to sleep better at night, but when in a regular exercise routine, those people have more energy throughout the day, and have an easier time getting up and out of bed in the morning!

Sleep is important in your day to day life, and is especially important when in a regular exercise routine. The time that your body is asleep, is the time that your body uses to recover! This can often be overlooked, when we are a society driven by success, and we don’t typically give ourselves 6-8 hours a night for quality sleep. A suggestion I usually make is set an alarm when it is time for you to go to bed, and stick to it!

There are so many various benefits to sleep, and we need to unlock ways to get more rest, maybe, as it turns out, we have had the answer right in front of us the whole time. So next time someone tells you they go to bed at 8:30, you should follow their lead!

 

 

POUND Your Way Fit

Pure Fitness 4 You is owned and managed by Brenda Jane Crass, wife and mother of two. “Owning a fitness studio is an amazing opportunity for me to share my love of health and fitness with others and to be a role model,” she says. Why did she decide to start this business? “I wanted to have classes in the area that all fitness levels would be able to do,” she explains. “I love helping people, seeing their progress, and knowing I’m making a difference.” All classes at Pure Fitness 4 You are for all fitness levels as the instructors will always show modifications, regular, and advanced moves, but

Why did she decide to start this business? “I wanted to have classes in the area that all fitness levels would be able to do,” she explains. “I love helping people, seeing their progress, and knowing I’m making a difference.” All classes at Pure Fitness 4 You are for all fitness levels as the instructors will always show modifications, regular, and advanced moves, but Crass adds, “If you ever come to class and have questions about moves, just ask as there are always ways to make the moves work for each individual ability level.”

Crass seeks to make Pure Fitness 4 You stand out in the community. “Pure Fitness 4 You offers unique to-the-area classes and really goes all out with the personal touch of letting our members know we are here! Once you’ve stepped into the doors at Pure Fitness 4 You, you become family!” Crass notes. One example of that uniqueness is the POUND class, which is a group fitness class that is inspired by drumming. It lets you be a part of the music as you are getting a

One example of that uniqueness is the POUND class, which is a group fitness class that is inspired by drumming. It lets you be a part of the music as you are getting a head to-toe workout. Crass assures, “It’s low impact but high intensity, so you’ll burn calories having a blast!” It’s new to the Chippewa Valley and is taking a lot of places, like New York City, by storm. So far there has been a lot of interest in POUND, and Crass says her regulars are addicted to it. She cautions not to worry about an inability to keep to the rhythm, explaining that the instructor keeps you on track and you soon fall in love with being a part of the music and being able to “pound out the day.” Her enthusiasm for this class couldn’t be any greater. “POUND lets you be a rock star!” Exemplifying the welcoming spirit of Pure Fitness 4 You,

She cautions not to worry about an inability to keep to the rhythm, explaining that the instructor keeps you on track and you soon fall in love with being a part of the music and being able to “pound out the day.”

Her enthusiasm for this class couldn’t be any greater. “POUND lets you be a rock star!”

Exemplifying the welcoming spirit of Pure Fitness 4 You, Crass exclaims, “If you are looking for an amazing atmosphere to work out in, Pure Fitness 4 You is it! We make you a part of a family, and everyone will have your back each step of the way.”

For more information, see www.purefitness4you.com, call 715-456-1182, or visit them at 1423 South Hastings Way, in Eau Claire.

Photo by Angi Randall Photography.

Moms on the Run: Health, Confidence, and Encouragement through Running

You may have seen the logo around town on a purple sweatshirt or across the chest of a pink tank top of an Eau Claire Marathon participant: MOTR aka Moms on the Run. It easily could be the name of a sitcom or explanation for the harried driver you see in the lane beside you. And that double meaning explains a lot about the organization of women encouraging their fellow runners to keep a healthy outlook through all the facets of life they are juggling.

The Chippewa Valley chapter of Moms on the Run has officially been up and literally running for over five years with hundreds of women embracing their running journey.  MOTR offers year-round programming with three official seasons: Spring/Summer, Fall, and Winter Polar Running. Their signature eighteen-week spring/summer session starts again this coming April and culminates at the end of August with the group’s own 5k run and celebration.

The eighteen-week spring-summer session offers the most structure and support. MOTR classes include coaching, optional nutritional challenges, and running-specific strength training. They offer interval classes, endurance classes, and trail running groups. Interval classes include taking beginning runners (the Learn to Run group) from mostly walking to running a 5k at the end of the summer and offers intermediate runners a chance to work on speed, cardiovascular strength, breathing, form, and more.  Shelly Peters, one of the two EC Franchise Owners, notes, “Our groups have experienced coaches that help motivate and push each individual to the extent that they want/need. We believe that if you want to be a runner, you can be. We want every woman to feel empowered to take the steps to a healthy lifestyle, and we feel that exercise, accountability, and encouragement play a huge role in that.”

MOTR tries to help connect women in a way that helps them have fitness, fun, and friendship all in one. It also forces them, so to speak, to put class on their calendar and not just

“hope to fit it in.” Coaches follow up with women to make sure that their needs are being met and they are feeling connected to the group.  Peters elaborates, “One thing we take pride in at MOTR is that everyone is welcome and it is an encouraging, positive, no-judgment kind of group. We know that each woman has enough stress and battles in other areas, so we want MOTR to be a safe place where they can come just to be on the journey together.”

Women need to prioritize themselves and a healthy lifestyle. It can fortify you as a parent, being able to care for yourself first so you can then care for others. Tapping into your known strengths, or those you didn’t even know you had, can leave you feeling rejuvenated and joyful about the other responsibilities that make up your family’s fabric. After being involved in MOTR for several summers one participant wrote:

“I am continually in awe of the impact of MOTR because it is powerful, it is positive, and it really is changing women’s lives in more than just physical ways. When I think of the ripple effect through a family when a mom is healthy, confident, supported, and fierce in the belief in herself, it’s hard to comprehend the power of her positive influence on those around her. When I show up to class or to a race and stand in this sea of strong women, I can’t help but feel proud to be a part of it.”

Peters sums up the MOTR mission: “Our goal is to be women that are healthy, confident, and feel encouraged so that we can in turn encourage others along the journey that often feels like it is an uphill battle. Running connects us to ourselves, our neighbor, our city, and the outdoors at large.”

Check out this website to register for a program or for more information on the local and national group: www.momsonetherun.com.

Do Not Be Afraid of Food!

by Corbin Burkard, Head Trainer, Burn Boot Camp—Eau Claire

Believe it or not, most people I meet with are terrified to eat! As a personal trainer, I think most would think the majority of people you encounter would be overeating. This could not be further from the truth. Many people I meet with struggle to consume 1,400 calories/day (let alone clean calories)! One suggestion I make is to track your food using an app. See how many calories you are putting into your body and how those calories add up with your macros (carbs, fats, and proteins).

Still, people are afraid of food. It is disappointing that society has taught us not eating is healthy. I have had six-year-old kids tell me that their tummy feels too big and they shouldn’t eat today. How sad is that? Our brains were ingrained from a long time ago with the message that not eating will cause us to be skinny. I am here to tell you that balanced nutrition and consuming at LEAST 1,400 calories/day will help you to be healthier, and lose body fat. Let me tell you how.

When we look at fat loss, we need to think of simple math. How do you burn the most calories in a day? If your answer was exercise, you are actually incorrect! Exercise is an incredibly important component of this equation, and there are numerous benefits to exercise, but the answer I was looking for is: metabolism! This burns anywhere from 75 to 90 percent of your calories throughout the day. There are many factors that contribute to how much your metabolism burns, such as age, height, and gender—things you have no control over. Other factors include frequent eating, consuming enough calories, exercise, drinking water, etc.

When we talk about carbs, people shake in their boots. Healthy, complex carbs are essential to kick-starting your metabolism in the morning, as well as keeping it elevated throughout the day, by eating every two to three hours in small quantities. The omitting of fats is often misguided; they should also be eaten regularly (don’t buy “Fat Free,” buy “Sugar Free”). Healthy fats (unsaturated fats) help with many things from skin health to helping you feel satiated. Finally, your proteins should be over 100 grams/day, especially if you are exercising as they help you burn fat and build lean muscle mass.

At the end of the day, we need to eat to survive, and if you are not eating enough good food, you are essentially starving yourself. So throw something green on your plate, eat breakfast, and start eating consistently!

For more information, stop in at 3529 Gateway Drive, Eau Claire, call 715-214-5678, or visit BurnBootCamp.com/EauClaire-WI.