"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

"Kickin' It Old School..."

I’ve always been one to try a new workout. I’ve embraced step, Zumba, spinning, interval workouts, kickboxing, yoga and old school aerobics.

In the past year, I’ve tried everything from Burn to Boxing to Crossfit and gym classes like Strike and TCX.

They all give me a great workout, but lately, I’ve been really sore, really tired and ridiculously hungry.

I’m working out harder and my weight is climbing.

Is it my age? (Maybe) Lack of recovery time? (Probably) Over confusing my muscles? (IDK), but I had all the symptoms of overtraining, even after taking some time off.

Sooooooo… I looked through my old workout files and found a really simple strength and fat burning schedule and decided to give it a try. 

Before I started my addiction to every “New” workout around, this was my go-to workout plan when I needed to give myself a kick-start. I do this same workout for 4 weeks and then switch to something new.

This full body workout hits all the large muscles first (Legs, Back, Chest), then the smaller muscles (Biceps, Shoulders, Triceps), then Abs. You only do the weight workout three days a week, giving your muscles time to repair from lifting in between.

On the days between, aim for a 45-60 minute cardio workout that challenges you but doesn’t exhaust or overtax the muscles.

You can run, walk, spin, climb, row, box, do the elliptical or mix up a few. If I’m on a machine, I usually alternate speed, incline, and/or intensity: 40 seconds high, 40 seconds low to start.  (If that’s too difficult, go 20 seconds high, one minute slow, Too easy, slow it down for only 20 seconds between)

For the weight workout, do 4 sets of each exercise. 2 sets heavy (meaning heavy enough that you can only do 8-10 reps ); and 2 sets light (meaning you can do 12-15 reps easily)

Pick on exercise from each group 3 x a week. Cross off the ones you have already done so you don’t repeat it until the next week. That way you’ll focus on all parts of each muscle by the end of the week.

1) LEGS-Leg Press, Walking Lunges, Squats

2) BACK-Low Rows, Mid Back Row, Lat Pulldowns

3) CHEST-Incline Flyes, Push Ups, Decline Press

4) BICEPS-21s, Hammer Curls, Concentration Curls

5) SHOULDERS-Side Raise/Front Raise, Overhead Press, Rear Delts

6) TRICEPS-Tricep pressdowns with bar, Rope pressdowns, Dips

7) ABS-Hanging Leg Raise (Or Leg raise on bench), Obliques (side to side with weighted ball), Crunch on Bosu or mat

After the first week, I’m down a pound and my jeans are a little looser, so I have high hopes. You can modify if you need to by doing only one set heavy and two sets light to begin with.

Hey, it’s about a month until the pools open; just enough time to start seeing results from this workout.