Category Archives: Fitness

Portland Fit Fix: Lift, Tone and Burn at PureBarre Pearl District

Credit: PureBarre Pearl District

Credit: PureBarre Pearl District

Who knew you could sculpt a strong, lean physique by barely moving a muscle?

Well, you can; it comes in the form of PureBarre, a total-body workout that fuses together elements of ballet, Pilates, yoga and pure shake-inducing wonderfulness into one 55-minute session.

Founded by dancer, choreographer and fitness guru Carrie Rezabek Dorr, it’s actually the largest, most established barre franchise in the nation, with more than 200 studios across the country, and more opening every month. Who knew?!

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Now, I’ve got to admit when I first caught wind that a new barre studio would be opening in the Pearl District this winter, I remember thinking that Portland needed another barre studio like we need more fixed gear bikes, waxed mustaches and Mason jars.

But soon thereafter I was introduced to Ally Coucke, owner of Pure Barre Portland – Pearl District, who assured me that her studio’s method emphasizes more “athletic” movements — so much so that pro footballers, such as Brent Celek of the Philadelphia Eagles, take classes in their-off season to help hone their strength.

My ears perked up at that. Ok, I’ll keep an open mind (a.k.a. if it can make me a stronger runner and help lift, tone and tighten, it’s worth a shot). 

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Sure enough, Coucke was true to her word — my skepticism has been turned into fanaticism after just a few classes with the lovely ladies at this studio.

You see, PureBarre utilizes the ballet barre to perform a series of small, isometric movements that are focused on lifting your seat, toning your thighs, abs and arms — basically, all those trouble spots in need of targeting.

After starting with a brief warm-up, which utilizes some light weights for arm work, the structure of each workout is the same although the the exercises vary from class to class: thigh work, seat work and core work followed by a glute sequence (my favorite!) and some final stretches during the cool-down.

And while we all know there’s no such thing as isolated spot-toning, when combined with a healthy diet and exercise regimen, PureBarre has been met with consistently rave reviews when it comes to sculpting muscles, improving posture and creating an overall leaner look.

I can vouch for this myself — after just a few weeks of classes, I’ve certainly felt a difference in the way I feel and how I carry myself. But I’ve also noticed that my hips, thighs and butt are also, ahem, carrying themselves a bit differently, too.

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But that’s just the tip of the iceberg when it comes to some of the other benefits you can experience when bellying up to the barre:

  • Since the technique is low-impact, your joints are protected by avoiding any bouncing or jumping
  • Each strength section is followed by a stretching section in order to create long, lean muscles without bulk
  • The concentration needed gives mental benefits similar to those obtained by the practice of yoga or meditation
  • All classes are the same level, as the technique was designed to work for people at all levels of fitness
  • Instructors keep things fresh and exciting by adding new moves and constantly changing music

And did I mention just how great the instructors are?!

Credit: PureBarre Pearl District

Credit: PureBarre Pearl District

Having people at the helm of a studio who are warm, approachable, knowledgeable and who don’t take themselves too seriously has created a strong sense of community and makes PureBarre a safe haven for those in search of a supportive, effective, fun workout experience.

Coucke also knocked it out of the park when designing her space; from the custom-made front desk, bench and storage cubbies made of reclaimed wood to the vintage lighting and decor in the hallways to the Edison-inspired chandelier in the classroom, it’s something you’ve got to see for yourself to fully appreciate.

Transform your body, balance your mind — and challenge whatever you thought you knew about barre in the process.

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Single classes are $25 a pop, but new students can sign up for a month of unlimited classes for only $99. PureBarre also offers multi-class packages and specials for brides and new moms, which you can view here.

For more information on the technique or to find a location near you, visit PureBarre.com.

January Goal Check-in and Couch-to-5-Miler Running Program

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January’s almost over, folks — how are we doing on all those New Year’s promises?

While I’m not one for resolutions myself, per se, I do have those five goals toward which I’ll be working this year. And I’ll be holding myself accountable via the blog, of course, so here’s a little update one month in:

1. Exercising (some self control):  I’m still managing some residual aches and pains — namely that nagging case of plantar fasciitis, occasional lower back pain and a tendon twinge in my wrist that just popped up — so I’m trying to restrain myself from doing too much too soon and am focusing on lots of cross-training and rehab while slowly ramping up my running, mostly on the trails.

2. Heart rate training: While I don’t monitor this for every workout yet, I have been using my Wahoo Fitness TICKR for spin classes and shorter road runs to ensure I’m staying well within my range. But if I want to see progress, I know I’ll have to start doing this more regularly with every sweat session.

3. Swimming: While I’m working on figuring out next steps, I’ve made it a goal to hit the pool once a week for a workout. So far…well, I’ve got to get after this one!

4. Racing schedule: It’s coming along, as you can see here.

5. Team LUNA Chix Portland Run: We’re official! Check out our website here, and don’t forget to mark your calendar for April 6, which marks our first workout of the season — runners of all ages/levels/abilities are welcome: Join us!

 In the meantime, though, a few of my teammates asked about pre-season prep, which got me thinking…why not create a quick-‘n-dirty Couch-to-5-Miler running program?

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Disclaimer: I’m not a certified running coach, and you should consult your health care provider before starting any program and adapt it accordingly. I have been running and training myself (for better or for worse!) for a while, though, so if I was starting from scratch after some time off, this is the approach I’d take.

Here are some helpful hints if you’re going to take this program on:

  • Cross training includes any non-running cardio activity, such as elliptical, bike, walking, dance, etc.
  • Strength training is optional, but recommended, and includes things like free weights, a kettlebell class or barre
  • Stretching includes foam rolling, yoga or simply your favorite series of feel-good stretches
  • Run pace should be *comfortable* — that is, don’t worry about pushing it right out of the gate; build a base first
  • Feel free to swap days around depending on your schedule, but try to avoid two consecutive run days

If you give it a shot, I’d love your feedback. Happy running, friends! 

Portland Fit Fix: Calling All ‘Cardio Gangstas’ to Burncycle

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A perennial favorite on the list of best bike cities, Portland reigns supreme when it comes to two wheels. So it should come as no surprise that there’s no shortage of cycling studios for us fair-weather riders in search of a good workout during the winter months.

Enter Burncycle, which opened in fall of 2013 and offers full-body spinning, integrating hand weights, push-ups and core work on the bike. Jessi Duley, owner/instructor, pint-sized powerhouse of positivity and self-professed spin-class fanatic, opened its doors just three short weeks after giving birth to her first child– how’s that for dedication?!

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Apparently she also made Santa’s “nice” list last year because Burncycle just got more bikes in time for the flood of New Year’s resolution riders (yay for no more wait-lists!).

Duley wants riders to feel empowered and ready to seize the day, and her goal for the studio is to “do everything with intention so you can lock in the zone, be present and earn your sweat,” as embodied in the mural that greets you when you walk in the door.

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But what can you expect when you come to class?

Well, for starters, smiles at the front desk from the ladies who will get you set up with rental shoes, fitted on your bike and teach you how to clip in.

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Next, there’s the matter of Burn etiquette. If you want to join this pack, you’ve gotta bring a good attitude, give it your all, focus on the 45-minute task at hand and bring enough energy to help rock the room.

Or if you’re a little low on the energy part, you can always rely on your pack-mates; just don’t pop a squat in the front row if you want to do your own thing that day.

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As far as the ride itself, there are three things that set Burncycle apart (and may feel Soulcycle-esque for those of you who are familiar):

First, the room is dark so you can get in the zone. Second, you’ll use some small dumbbells in the second-to-last segment of each ride to give your upper body some lovin’. And, last but not least, there’s the pack mentality where you’ll feed off one another’s energy as the ride progresses.

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Our firecracker of an instructor, Kira, led us through a series of energetic jumps, tap backs, runs and sprints interspersed with all kinds of push-ups, dips, presses and crunches for a heart-pounding, ear-thumping dance-party of a workout.

Between affirmations she worked the lights to set the mood during different songs and encouraged us to pedal away our worries for the week. And before I knew it, we were onto our weight segment and swinging towels around our heads to rally for the final few minutes of class.

Final verdict? Party with this pack, and you’ll leave sweaty and smiling.

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What to know before you go:

  • New riders get their first class free in January (resolution, anyone?!)
  • Otherwise you pay a $18 drop-in fee for one class or can buy a package for multiple classes
  • You’ll also need a pair of cycling shoes; bring your own or rent a pair for $2
  • Expect to have a blast; the room’s dark, the music’s loud and the energy’s through the roof
  • Refrain from wearing loose clothing that could get caught in the bike; I like capris and tanks
  • Hydrate before, during and after — and fuel up with a light snack 30 minutes before class
  • Bring a positive attitude, an open mind and prepare to feel the burn!

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Want to hit up a class and experience the feel-good vibes yourself? Visit BurncyclePDX.com for more information.

5 Tips for Building a Budget-Friendly Home Gym

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Bring your workouts closer to home for 2015 — meaning, in it. No matter how small your space or budget, it’s easier than you think to build an effective gym without breaking the bank.

Here are five ways to become a healthier homebody — and for shrinking your waistline, not your wallet — in the New Year:

1. Go weightless.

These aren’t your father’s push-ups and sit-ups; today’s body weight exercises are high-performance maneuvers designed for building and maintaining muscle strength and endurance, along with interval training. Don’t believe me? Check out this video and tell me that’s not an intense workout!

2. Think DIY.

Function often trumps form when it comes to gym gear, so before you buy it, try making it on the cheap. Use hot water bottle bladders under your feet in place of a pricey Bosu balance trainer, tap into your woodworking skills to build your own plyo boxes, and make medicine balls from old basketballs and some sand, for example.

3. Buy secondhand.

Wait a few more weeks, and plenty of New Year’s resolutionists will be hawking their (barely used) exercise equipment on Craigslist. But don’t stop there: Visit stores such as Play It Again Sports to snag a deal on pre-owned gear, scout your local gym for used equipment sales after yearly upgrades or ask for discounts on floor models at retailers.

4. Press play.

There’s an app for that — or a video game, a gadget, a DVD, etc. Whether it’s tracking activity with a Runtastic Orbit, turning your smartphone into you own personal trainer with Nike Training Club or popping in a video from home-fitness giant Beachbody, harness technology to keep you healthy and active throughout the day, not just in the confines of a gym.

5. Embrace co-op.

Finally, if your motivation comes in the form of group fitness, consider creating a co-op gym space with relatives, friends or neighbors. Split the cost of equipment (either by machine or overall, depending on how your crew wants to divvy it up), and store everything at one home where everyone can congregate for workouts.

How do you curb your workout costs? 

6 Simple Tricks for Squeezing in Holiday Workouts

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Have you fallen prey to the “Grinch Who Stole Fitness” this season? Well, the good news is that there’s still time to turn things around before 2015.

If your goal is to celebrate without completely abandoning your regimen, I’ve got six simple strategies for staying on track so you won’t have to dig yourself out of a hole come January 1st:

1. Get the worm. 

Figuratively, that is. Being at the mercy of friends’ and family’s schedules isn’t always conducive to regular workouts, so force yourself to develop a healthy morning routine. Prioritize exercise, and not only will you be more likely to get it done, but you’ll also reap the benefits of extra energy throughout the day.

2. “Run” your errands.

Or walk them. Or park farther away. Or take the stairs. Or lap the mall. However you do it, the idea is the same: Incorporate some additional activity into your to-do list to kill two birds with one stone.

3. Ditch the all-or-nothing attitude. 

I used to think I needed an entire hour in order for a workout to count, but that led to too many skipped sessions during the holiday time crunch. So now I take a different approach: Commit to just 10 minutes of cardio or one mile on the treadmill, and then reassess. If you’re still not feeling it, then stop, but there’s a good chance you’ll keep going once you get some momentum.

4. Make it a family affair. 

There’s no need to sequester yourself in order to break a sweat; instead, make a new tradition of embracing the great outdoors together. Whether it’s ice skating, snow shoveling, sledding or a snowball fight, the whole family can get in on the action. And give each other the gift of a healthy habit in the process.

5. Embrace bribery. 

Sometimes I’ll end my long run at the coffee shop or inspire myself to hit the gym by testing a new piece of gear. The trick is to find out what motivates you, and use that in your favor. Numbers-driven? Try hitting a daily pedometer goal. Competitive? Challenge a friend to a 30-day fitness routine. Bored? Commit to trying something new each day between now and the New Year.

6. Book a race. 

If you’re a regular reader here, this last one shouldn’t come as a surprise to you…because it’s my solution to almost everything. Not only can a holiday-themed race help keep you on your toes, cardio-wise, this time of year, but there’s also no better way to kick off the New Year than with a January race.

And when all else fails, there’s always another of my favorite holiday workouts…

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Happy, healthy holidays!

Portland Fit Fix: 9 Reasons to Try 9Round Fitness

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One of the most exciting things about moving from San Francisco to Portland has been getting to know another city, meeting new people and, naturally, scoping out a fresh fitness scene. It also means playing athletic guinea pig and pushing myself out of my comfort zone, usually testing the limits of my coordination (or lack thereof?), as well as my stomach’s ability to keep lunch down.

Case in point: 9Round Fitness, a 30-minute circuit training kickboxing/boxing workout in Portland’s Pearl District. As much as I’ve been around the proverbial exercise block, this was my first taste of any kind of punching/kicking program…and on my first visit I’m pretty sure both the double-end and speed bags hit me more than I hit them.

Yet, like Vince Lombardi said, it’s not how much you get knocked down (or in my case, around), it’s about getting back up. So two visits later, I finally started to get the hang of things, and now I’m hooked. Here’s why:

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1. With 30-minute circuits, you get an efficient, effective workout in the time that it takes to watch your favorite TV show.

2. There are so many health benefits to boxing for fitness; it’s the ultimate High Intensity Interval Training (HIIT) workout.

3. The challenge of learning a new skill makes it all the more rewarding, especially when you can finally (wo)manhandle a speed bag.

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4. New rounds start every three minutes, so you can swing by at your convenience and don’t have to worry about rigid class times.

5. Kickboxing and boxing are terrific ways to mix up your cross-training, build strength and confuse complimentary muscles into working harder.

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6. Workouts are supervised by a trainer, which not only encourages proper technique and form, but also keeps you from slacking off.

7. Rest assured, you’ll hit all your major muscle groups in this total-body workout after nine rounds of different exercises.

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8. You won’t get bored, either, because no two workouts are the same; trainers switch things up each day, so expect something new every time.

9. Finally, there’s something to be said for breaking a sweat with friends; whether you’re struggling, cruising or simply laughing through the workout, it’s an incredible way to spend some time together.

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Interested in giving this workout a whirl? Visit 9Round.com for more information.

Portland fit fix: Rejuvenate, refresh and replenish at YogaPod

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Contrary to the 21-day myth, there’s now scientific evidence that it takes about two months — or 66 days, to be exact — to form a new habit. But thanks to YogaPod, a vibrant and transformational yoga studio in Portland, I’d argue it only takes about a week to fall back into a much-neglected, yet healthy, routine.

Bear with me for a moment: Like those green, cruciferous veggies, we all know how good yoga is for us, but I find (in my experience, at least) that it takes some time to develop my palate enough to be able to thoroughly enjoy and appreciate it, especially during training when the goal is to keep your head above water with workouts. Anyone else?

Well, this is precisely why Carolyn (one of my LUNA teammates) and I decided to get back on track with a recent seven-day #YogaBinge at YogaPod.

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Not only would a week-long yoga immersion aid in off-season recovery, I figured, but it’d also be a great way to see how one of the newer workout facilities in the city stacked up. YogaPod founders, husband and wife team Gerry and Nicole Wienholt, expanded the Boulder-based brand to Portland this past summer after seeing a need for a luxury yoga studio in Portland’s Pearl District, and true to form it’s got a high-end look with a welcoming feel.

If there’s one word that comes to mind upon entering YogaPod, it’s community. From the friendly management and front-desk staff (shout out to Anthony, a fellow ultra runner!) to the inspirational chalk board in the hallway, and from the relaxed vibe in the space to the teachers who take a genuine interest in their students, it’s clear that this place is rooted in creating an experience full of positivity, clarity and compassion for all who enter.

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And as far as the classes go, we took advantage of the convenience of morning, afternoon and evening slots to get a good sampling of what YogaPod has to offer. Throughout the course of the week we toggled back and forth between the two rooms — both clean, light and spacious — for Restorative, PodHot and PodFlow.

Classes are well-balanced (i.e. not all Chaturanga Dandasana-heavy) and the music is right up my alley — a thoughtful blend of traditional instrumentals with some newer songs that gently flow with movements. When Carolyn and I compared notes, we both agreed that our time at YogaPod was the perfect antidote to a hectic week — so much so, in fact, that we both found ourselves feeling like the time passed quickly in each session.

If you’re local and want to jump-start your own yoga journey, YogaPod offers a free week of classes for first-timers. Or if you just want to dip your toe in the yoga waters before jumping in, come check out their free community class on Saturdays at 5 p.m. with Ati, one of my favorite yogis in the city.

She brings such lightness and enjoyment to her practice that you can’t help but want to come back for more. And that habit — for rejuvenating your body, refreshing your mind and replenishing your spirit — is one you won’t want to break!

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Interested in learning more? Check out YogaPod’s website at Portland.YogaPodCommunity.com.

Fight the funk: Thriving in an off-season full of SADness

Source: Benjamin Brink/The Oregonian

Source: Benjamin Brink/The Oregonian

After living in California’s year-round sunshine for the last decade, the one thing everyone warned me about when moving to Portland was the winter — aka a half-year of clouds and rain. Like some inescapable boogeyman, they all seemed especially wary of it, issuing the same words of caution every time: It’s coming, and you can run but you can’t hide.

Hrmph. I brushed off what I thought were idle threats, feeling pretty confident in my plan for dealing with the lack of sun. No Vitamin D? No problem. I create my own endorphins during morning workouts, after all. It worked during San Francisco’s foggy days, plus having my fall marathon to prepare for meant I’d be keeping busy with a solid schedule of cardio, cross-training and PT work.

I’ve Got That Wintertime, Wintertime SADness

And when I got home from my travels post-marathon, I really did relish those first few lazy mornings. But then a week of planned rest days turned into two…and by the third week I found myself seriously struggling to get out of bed in the morning. That’s when I started to get concerned.

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Of course I’m just self-diagnosing here, but I think it’s something along the lines of Seasonal Affective Disorder, which, when combined with the fact that I’ve got nothing on my race calendar in the foreseeable future, can be a dangerous combo. Plus, factor in post-marathon blues that are hitting just as I’m taking a good chunk of time (4-6 weeks) off from running, and I knew I’d have to take matters into my own hands to keep from sliding down a slippery slope.

Making a Training Plan for the Off-Season

As I was explaining my predicament to Hubby the other day, he suggested that I create a loose plan for the next few weeks since he knows I’m goal-oriented and thrive on having the structure of a training schedule. You see, the off-season isn’t really off at all; quite the contrary, it’s a break from the typical training volume and racing intensity, but cross-training to stay fit and active is still fair game.

So while I’m taking a mental break from the rigors of racing and allowing my body to (hopefully) heal once and for all from a few nagging injuries, it’s an ideal time to rejuvenate, plan for 2015 and work on getting stronger in ways that will compliment next season’s running. Here’s what my rough plan looks like for the next few weeks:

  • Monday – Yoga for flexibility
  • Tuesday – Cycling for cardio
  • Wednesday – Weights for strength
  • Thursday – Pool for non-impact
  • Friday – Freebie to explore different workouts & studios
  • Saturday – Long ride for endurance
  • Sunday – Rest day

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What About Other Goals?

Usually I try to eat pretty healthy, but ever since the marathon I’ve all but abandoned that bandwagon. A glass of wine…or three? Sure, why not! Bacon and buttered breadcrumbs on top of that mac & cheese? Yes, please! An extra helping of dessert? Don’t mind if I do! While it’s important to not get too uptight about this stuff, I do feel better when I eat fresh, whole foods, so Hubby and I are making a concerted effort to get back on track with our eating habits.

I’m also participating in a fun Holiday Sweat Challenge from the folks at RuntotheFinish, SweatGuru and Fit Approach. It’s chock full of workouts, healthy recipes and an extra dose of motivation to get us through the holidays without packing on the pounds — not to mention, there are some pretty awesome prizes up for grabs. If you want in on the action, register here!

Other stuff that’s been on my to-do list:

  • Set some short- and long-term work-related goals
  • Spend some quality time with our dogs
  • Finish setting up and organizing our apartment
  • Cook, bake and experiment with new recipes
  • Get more sleep — still in search of that eight hours!
  • Explore the local fitness scene & review classes
  • Get together more often with friends and family
  • Keep consistent date nights with Hubby
  • Start planning for 2015 for myself and the LUNA Chix PDX team

So there you have it. The holidays are here again, and it’s time for making merry, spreading cheer…and, yes, even squeezing in some killer workouts so we can fight the seasonal funk, build on this year’s successes and start 2015 off on the right foot!

How do you feel about off-season, and what are your tips for making the most of it? 

4 tips for making the most of fall workouts

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Before we make a hasty retreat indoors for the next few months, make some time to take in the crisp fall air (not to mention the gorgeous foliage) with an outdoor workout.

Regardless of where you live – city, suburb or sticks – here are four simple ways that everyone can squeeze in some solid head-to-toe activity, alfresco.

1. Savor the changing scenery

Map a new route using an app such as Runtastic, MapMyRun, Runkeeper or Strava (all free), and let your mind wander for a few miles while you enjoy the fall color. These apps allow you to track various fitness activities, including workout details and data (duration, distance, pace, speed, elevation, calories burned and route traveled on an interactive map, etc.), plus some even offer databases of routes to help you keep things fresh.

2. Get playful in the park

Make like a kid and get crazy at your local playground with this total-body workout from FitSugar. Bonus: Kill two birds with one stone and bring Junior along to help supervise your cross-training circuit and burn off some extra energy of his/her own.

3. Loosen up — and layer up

Shorter days and cooler temps are no excuse to skip out on a sweat session. But trying to work out with cold, tight muscles can be a recipe for injury, so prime your body with a proper warm-up and the appropriate attire. Not sure what to wear? Here’s a handy guide from Runner’s World that provides expert advice on picking the correct outfit for all conditions.

4. Stay safe after sunset

Before you hit the streets at dusk (or dawn), take the proper precautions by wearing reflective gear and portable lights (try a Petzl headlamp or Knuckle Lights), which are designed to help you stick out like a sore thumb in low-visibility settings. Finally, try to choose a well-lit route and steer clear of areas with excessive car traffic whenever possible.

How does your outdoor workout prep change with the seasons?

Make exercise more fun with The Fitness Games

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After being sidelined from running for a bit, I’ve been on the lookout for alternative ways to fuel my competitive fire. Enter The Fitness Games, a new app that aims to make exercise as addicting as Candy Crush Saga.

Some background: I met founders Arya Farzin and Joseph Phillips, two nationally-certified trainers with a combined 20 years of experience in the fitness industry, at this year’s IDEA World fitness conference. Not only are they super-nice, extremely-passionate guys, but there’s a great story behind the creation of the app: Obese for most of his life, Arya decided to make a change when he was 19 years old. After losing 200 pounds, he made it his mission to help people all over the world make the same positive changes…and have fun while doing it.

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So here’s how it works: Instead of having to go it alone each day until my marathon training resumes, I can challenge anyone, anywhere, to any type of workout, post photos and videos to show progress, or simply challenge myself with one of the app’s workouts. What I love most, though, is that I can find a partner  — regardless of geography or time zone — to connect with via GPS so we can compete and track our progress in real time.

Whether it’s a virtual elliptical buddy (yep, I need some help staying on the machine for 45 minutes) or motivational match-up for some strength training, all I do is post the the workout I want to complete via the app dashboard. Other users respond if they are interested in doing the same workout, and then it’s go-time!

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Workouts are divided into four categories: Cardio, Strength, Full-Body and Cross Training. Each category operates on a unique scoring system that was carefully designed to determine how hard users exercised to determine the winner of each head-to-head contest.

Points earned during challenges can be used to level up, as well as unlock free workouts. And all workouts performed are tracked, scored and saved so users can see their progress over time.

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If you’re looking for a way to get motivated and make workouts a team effort, this is a simple, yet effective, tool for tricking yourself into being more consistent. And, let’s face it, there’s nothing like a little friendly competition to get us all stoked for that next sweat session, right?

Let the games begin!

This post was sponsored by The Fitness Games through their partnership with Fit Approach. I was not compensated monetarily, but was provided the Platinum Version of the application for review. As always, all opinions are my own.