"Be True (Fusion) To Your Gym..."

 

Bags and Kettlebells in Boxing Class

If you've read any of my previous posts, you know I'm always up for trying a new workout. I'm pretty consistent with my strength training, and since the advent of "boutique fitness" studios, I've had a lot of fun trying out everything from HIIT studios to Cycle studios to boxing classes. And as much as I wanted to work in yoga, barre, and pilates, memberships to a bunch of studios gets really pricey!


 I started seeing Instagram posts about a place offering a variety of classes; yoga, cycling, Pilates, kettlebell, barre, bootcamp, boxing, battleropes, and TRX.  But I was most intrigued by the positivity of the posts. In reading about TruFusion's philosophy: "like-minded individuals...feeding off of each other, but in a positive way... not..who can lift more or who looks more fit", I wanted to see for myself.

And it's amazing! There's a vast diversity of classes that offer a combined variety of  fitness styles. You can take a boxing class with bags and battleropes that adds yoga moves in the warm up and cool down, a hot pilates class with high intensity cardio bursts, a circuit class with kettlebells , TRX, sandbags, ropes and bodyweight exercises, all levels of hot yoga and barre, and,oh yeah, spinning classes too.

One of our awesome boxing instructors, Nicky

I love every class I've taken and I've definitely gone outside of my comfort zone. I'm pretty sure that I'm one of the more seasoned members (aka OLDER), but I have felt welcomed from the start. People are friendly, but no nonsense. We are there to workout and I've gotten some of the best workouts of my life since joining.

Very sweaty after a hot pilates class

And I have yet to have an instructor in any of the classes who didn't kick my butt. I used to build my workout schedule around when certain instructors were teaching, but it's not like that at TruFusion. Everyone who teaches there knows their stuff, and they all make a tough workout something I really can't wait to do.


They have studios in Nevada, Texas, California, Washington, Arizona, and right here in St. Louis.
The monthly membership is so reasonable considering all of the classes and times offered, and if you are at all considering checking it out, they have an amazing New Year's offer.

Don't mess with Lori !

It's called PAY THE DATE, and that's exactly what it means. Starting January 1st, you can join for 30 days for $1, on the 2nd, $2, 3rd, $3, andso on for the entire month of January.
Honestly, it's even better than ClassPass. 
And more than likely,you'll be hooked after 1 month!

Check them out at https://trufusion.com and click on your city and the class schedule. See you in class!

TruFusion Clayton
314.597.1177
7447 Forsyth Blvd. 
St. Louis, MO 63105

Below are clips of one of the fabulous classes with boxing and battleropes taken by Bea Kuhn beatrixlinphotography.com

She is putting together a video of all of the amazing classes and instructors and I will add the link when it is available.

Check her out on Facebook, Instagram, and Twitter @beatrixlinphoto

Big Wheel Keeps on Turning

I’ve taken my share of spin classes at the many gyms I’ve belonged to. From waiting in line to get in to the studio, to angering someone because I dared to put my
towel and water bottle on their bike, I was already in a bad mood before class even started.

Sitting in a dark room with the instructor barking out commands like a bulldog, and nothing to look at besides the clock didn’t help improve the experience either. 

So, when my daughter and husband took me to a class at Steel Wheels, an indoor cycling studio in the Central West End, I wasn’t sure what to expect.

And guess what, they’ve basically re-invented indoor cycling!

Ready to ride?

Starting with a huge 16’ x 9’ HD projection screen, you are literally immersed in a ride through streets and terrain from all over the world. Pair that with music that fits the ride and scenery, the 45 minute class flies by. Riding through the streets of London and the backroads of the English countryside with Beatles music playing was amazing motivation to keep going! 

The owner, Bob Koplar, tells me the process to create this feeling didn’t happen easily. He got into cycling because it’s a great workout, but was bored with most classes. Living in New York, he also tried Soul Cycle and other “party” classes, but felt they were too “dancy” and jumpy for the true indoor cycling experience he wanted. 

He started by using online clips of scenery that he set to music, but the random short clips didn’t work. So, he set out to film the rides himself, grabbing as much footage of the beautiful roads and cities he travelled. His friends offered to do the same on their rides and travels and it became a mutual passion project.

With pro cycling coach, Brita Siegel, he adds the music after creating the workouts so it will flow with hills, sprints, and climbs; believing that the mix of strength and endurance within the workout is most important. They match the BPM of the songs with the approximate cadence and feel of the song. 

Pro cycling coach, Brita Siegel

A motto for all classes is “don’t hide the ride”. In other words, riders need to know what’s coming up so they can rehydrate and regroup, pushing past their comfort zone to get stronger. Recovery is built in to the intervals to prevent overuse too.They use Stages SC Series bike. The smooth ride, SprintShift function, quick position adjustments and the accurate data from the Stages Power meter appeals to hard core cycling enthusiasts, and opens up a whole new world to non-cyclists .

The stat system, called Fitmetrix, allows riders to see how well they did and how much effort they put in to the class and see how far they’ve come from previous classes. Seeing your numbers increase and seeing how you’re improving is a great motivator. You can see where you are against other riders in your class, but in the end, it’s you and the bike and the system is a very true measure of your fitness and improvements.

Laur with her contest swag!

After each ride, you’re able to log on to your stats and see calories burned, miles ridden, watts, mph, rpms, and your rank against others in the class. However, the workout is great for all fitness levels. They have a variety of special challenges from time to time with prizes and special recognition to reward rider improvement and effort.

On their website they explain it’s for “Couch potatoes” who do not follow any kind of regimented fitness program and are starting from zero, They recommend approaching each class with the goal of finishing the program and having fun along the way. For “Weekend Warriors” who work out 2-4 times per week, are able to run 4-5 miles without exhaustion and have a moderate aerobic base. And for  “Olympians” who work out 4 or more times per week and have a strong aerobic base, and are able to run more than 6 miles without too much difficulty. 

Eric and Jack after a great ride!

Based on what I’ve seen from my daughter and my husband, it works. The improvement in their strength and endurance is measurable and they can see how far they’ve come. 

But the work you do is coupled with the fun of the music. Rides like Backstreet Boys vs N’Sync, Beyonce, Pink vs Lady Gaga, Bowie vs Prince, Pop Princesses, and tours of Provence, Africa, SoCal, Northern Cal, and even an EDM ride, make the hard work fun. 

It’s not an intimidating workout place either. Steel Wheels partners with many neighborhood businesses for special days of Steel Wheels ride paired with yoga or PLNK megaformer classes. Thirsty Thursdays bring in local brewery, Urban Chestnut after class as well as nearby restaurants. They also vailidate for garage parking in the building garage during class!

As Bob says, they are building community and creating a sense of welcoming for everyone. 

Steel Wheels is located at 229 North Euclid in the Central West End. Contact them at info@steelwheels.com or call (314) 356-2233.

Secret Formula....

     

Anyone who knows me can tell you I have trouble sitting still for long. I have the attention span of a puppy, and can usually be found whirling from room to room at home, or back and forth across the store at work.

     So when it comes to my workouts, you are not going to find me slogging miles on the treadmill or repeating the same set of exercises over and over. On a good day, I can usually only last about 10 minutes on a cardio machine. I’ve always loved circuit training and fast paced fitness classes, but had to create my own combo to put the two together. It’s fine for a while, but sometimes you just need the motivation of a class full of people to push you a little harder.

      Enter my new favorite workout: Formula Total Body at The Fitness Formula in St. Louis’s Central West End.

 They offer both classes and personal training. The staff of instructors, trainers, and physical therapists have a wealth of experience, enthusiasm and  fun (yes FUN) that I don’t see in many of the chain boutique fitness studios. Each class is a little different based on the instructor, but the Formula Total Body classes all incorporate interval training with machines and weights. 

The intensity is based on your heart-rate and all exercises are modifiable, so everyone trains at their own pace.

     It’s total body, one-hour, heart-rate based interval training using free weights, kettlebells, TRX, sandbells, boxes, and a variety of machines, including the incline trainer, Versa Climber and a water rower.

-The incline trainer is a treadmill that goes up to an incline of 30%. You can walk or run at your own pace, adjusting the incline. Even at lower speeds, you burn more calories but avoid injury risk. 

-The Versa Climber is a low impact machine that simulates what I describe as crawling up a wall without the fear of heights. It uses both your arms and legs in a kind of cross-crawl pattern, strengthening your inner core and balance. 

-The water rower gives you the feeling that you’re actually rowing on the water. The low impact, smooth, rhythmic, and meditative movement of water rowing works 84% of your muscle mass during one exercise while lengthening contracted muscles. 

-The mix of free weights, TRX, kettlebells, sandbells, med balls and jump boxes build strength & power, define muscle, and build bone density. While the machines help build your cardio endurance.

     The daily workout mix is posted as you walk into class on a whiteboard. You have an idea of what’s coming, but the instructor leads you through the workout. Dividing into groups and teams, you alternate strength work and cardio throughout the class.  As I said before, the workouts are different every day, but they all move smoothly between sets. Some switch quickly and repeat, others are longer and fewer.

   They incorporate the MyZone Fitness tracker, so your name, heart rate and level of work show up on the screen in class, encouraging you to push a little harder to get into a higher zone. It's not mandatory, so if you're not into the numbers, you can still take the class and push at your own pace.

     My favorite days are the one-minute intervals, switching from cardio to weights every 3-6 minutes. (It speaks to my short attention span). For those who like to get a little distance on the treadmill, rower or climber, some classes use longer intervals. Some days you use all of the equipment, other days it’s more kettlebell or TRX. But each workout hits all of the muscle groups without overtraining.

     

Best of all is the support you get from the instructors and owners. They will be your biggest advocates, keep you accountable and cheer your successes.  My husband has been training with both of the owners and they constantly assess his progress, modify his workout to fit specific needs (he had knee replacements a few years ago), and update and revise his workout program. All with a sense of humor and tough love. 

They are located at 4630 Lindell Blvd in St. Louis, 63108.
Phone is 314-696-2700 or you can email them at info@fitnessformulastl.com.
Your first class is free and you can sign up on their website at: www.fitnessformulastl.com

     If you live in or near the Central West End, it’s right in your backyard. But it’s worth the drive from all over STL, especially now that summer is almost here. Because after a great workout, who doesn’t love a healthy lunch or dinner at a CWE restaurant patio?

"Got to Keep On Walkin'...."

I’ve always enjoyed going for a walk, but never really saw it as a exercise.  It’s worked to clear my head, diffuse my anger, and give me a healthy glow, but over the years it’s been kind of an add on to my “real” workouts.

But this spring, my husband and I moved out of our house in the suburbs to an area of the city that is infinitely walkable, and I feel healthier now than I have in years.

I’ve always liked exploring when I’m visiting a new city. After visiting Chicago, New York, or even cities out of the country, I’d always expect to gain weight from all of the foods that I try. But, because of all the walking, I usually come out even when I get home.I never made the connection that maybe it’s because I was walking so much !

I’ve already written about my Fitbit obsession, and this move has taken it to a new level. The move itself involved cleaning, packing, running bags of clothing to donate and lots of stairs. I thought I’d hit my highest step goal then.

However, moving day brought a lot of surprises. My storage closets are on the other side of my building, as is the trash bin, so it’s quite a few steps back and forth just for that.  

And once we are home, we don’t have to drive to all of the places I used to go daily. The grocery store, pharmacy, restaurants, bars and shops are all walkable. I now justify getting a Jeni’s ice cream cone by the fact that it’s 1,000 steps each way walking , so I must burn off at least some of the calories!

The best part is that we live one block from Forest Park in St Louis. I had been to the park before and driven by many times. I had driven to it’s museums, zoo, and theaters, and went to specific events, but I had never actually walked through the amazing landscape and pathways!

And as much as I still love my gym workouts, the health benefits of walking are many! Harvard researchers note :

It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

It eases joint pain. Several studies have found that walking    reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

So grab your fitness tracker, lace up your shoes and get out there. No equipment needed. Even a daily walk around the block can boost your health and clear your head, so why not give it a try?