Nikewomen NFR Blog

Workouts At The Bar

GevrinaSeferaj — Sat, 24 Oct 2009 15:45:20 GMT

I have danced for a total of 11 years and my favorite part of dancing is the ability to express your self through different movements while being engaged with the sound of music. After receiving a scholarship to be a coxswain for a Division I University, I traded my ballet slippers for a pair of running shoes and my dancing days were placed on hold. As a coxswain, cardio workouts became my new training regiment. I have not danced in a studio for over five years and miss everything from the warm-ups, to the stretches, to the choreography and even the cool downs.

This time I decided to go back to dance, and luckily, I stumbled upon something that I’m going to make my own. For all of my retired ballerinas or girls who would love to try a ballet class to stay in shape, but fear being embarrassed because of lack of experience, this new workout studio is just for you! This studio goes by the name of The Bar Method. While the name might sound intimidating, the workout is amazing! If you have never been to a ballet studio, that is not a problem, The Bar Method caters to all levels.

The Bar Method basically incorporates ballet and yoga techniques to elongate and stretch major muscle groups in the body. I went to my first class thinking it was going to be a breeze since I already had 11 years under my belt. Boy was I wrong, I got worked! I loved how simple and small exercises made me use muscles in my body that I didn’t even know existed. The best part: after you warm up in the center of the room, you go to the bar and start doing sets of releves (rising your heels off the ground and placing them back down), which gives your lower body an intense workout. You walk out of the studio feeling great, sweaty, and sore; all good feelings of a rewarding workout. And if you’re wondering whether or not you need ballet shoes, don’t worry all you need are socks, which the studio also provides.

-Gevrina Seferaj

Put The Sweat Back In Stretch

AshleyMacha — Sat, 29 Aug 2009 20:47:57 GMT

Because of the fact that I live in Arizona, most people tend to think I’m out of my mind when they hear that I’ve done Bikram Yoga. The 105-degree, 30-percent humidity, 90-minute yoga session is a combination of 26 postures and two breathing exercises. The body cleansing exercise works all muscles, ligaments, tendons, glands, joints and organs in our body to the max.

I’m not afraid to admit that it was pretty intense for a Bikram first-timer like myself. I mean, I might as well have gone outside for those conditions. Alright, alright…we might not have 30 percent humidity here in the desert, but we sure are known to get well over 100 degrees many days of the year.

That being said, why would myself and many others want to put themselves in these sweltering conditions? Bikram yoga made its way to the United States in the 1970s and started gaining more popularity within the last 10 years. The reason for participation varies from person to person, but Bikram typically attracts people looking for rehabilitation after an injury, professional athletes, including runners, triathletes, football players and basketball players and women who have been sexually abused and find the environment a safe haven for healing.

Watching the participants from the class before slither their way out the door, drenched in sweat and breathing deeply, I silently thanked my dryer for not having my yoga pants ready, forcing me to wear my spandex shorts and sports bra combo.

Having done yoga before, the flexibility and poses weren’t even a main fear of mine. The biggest fear I had – as do many – was if I’d make it through the 90-minute session without passing out (or puking for that matter). But, I’m not a quitter, even if my body, perspiration and all, might think differently.

Needless to say, I made it through the heat, humidity and sweat beading down my body. I even signed up for a two-week unlimited session and can definitely vouch for the instructor when she told us a list of possible side effects that may occur from Bikram yoga, including unbounded clarity, limitless intelligence, surges of energy, self confidence and happiness.: )

-Ashley Macha

IMC –A (Upper) Cut Above the Rest

AshleyCeaser — Tue, 28 Jul 2009 14:36:15 GMT

Imagine a place where you can feel its energy as soon as you walk in. It’s peaceful, but at the same time, the vibe can be raw, and uncensored. Close your eyes and try and think of somewhere you can getaway, forget all your worries, issues and/or current challenges for an hour and just come to sweat.

For me, this place is called Integrated Martial Arts Concepts (“IMC”). Located in Willow Glen, California, IMC is a studio where people of all ages (and fitness levels) can come to take a variety of group classes such as street self-defense, street kickboxing, yoga, Pilates, and special bootcamps. I’ve been taking the Pilates and kickboxing classes since last August, and it’s definitely unlike any other group class I’ve ever experienced. Not only do we perform all the movements barefoot, we use real boxing gloves. And the regular attendees in the class (like me) have become almost like one big family. We all have nicknames, and if I were to miss a class, they ask about you the next time you come in.

The biggest difference about IMC though is that it’s not about just getting in shape physically, but also mentally. IMC’s owner Arash Dibazar (pictured above) believes “You can change your body all you want, but if your mindset doesn’t adjust too, you will just fall back into your old ways. And that’s what’s wrong with gyms. They only work you out physically, and not mentally.” And I couldn’t agree with him more. Since coming to IMC and adding the group classes to my regular fitness routine, I feel I’m in the best shape of my life. But you don’t have to take my word for it. If you live in the Bay Area you should definitely come check out a couple classes; the results will speak for themselves.

-Ashley Ceaser

Anti-Gravity "Wings" Yoga

AshleyKoehn — Wed, 25 Feb 2009 19:03:13 GMT

I have always believed that female athletes have "wings." Usually, I think of these instruments of flight in the figurative sense - yet this past week, I was literally given wings doing the latest yoga trend!

Anti-Gravity yoga is a new yoga routine created exclusively for Crunch Fitness. While it follows similar movement and core body realization of traditional yoga, anti-gravity yoga is an acrobatic performance in a large, white hammock. Instead of utilizing a mat, the fabric acts like a swing or trapeze.

Standard sun salutations, step aside.

I must admit that yoga has always been a difficult activity for me. My muscles are more compact than long, and while I can touch my fingers to my toes; my coordination is usually left at the door. In addition, having stitches in my head five times didn't provide additional trust to hanging outside down in a sheet of draped fabric.

Yet, to my surprise, I felt safe, secure and strong throughout the entire class. Not having gravity work against my body actually allowed me to stretch my muscles without back or neck strain. And it was fun! I felt like a newly winged butterfly!

Downward-facing dog, for example, I wrapped the hammock against my waist, pulled my hips up and back to lengthen. And because my fingers and toes were merely brushing the ground, my spine lengthened with each breath. I also performed numerous inversions hanging upside down, handstands and suspended movements that a mat would never allow.

The last five minutes of class was warmed by literally lying in my hammock, curled up like a caterpillar in a cocoon, gently swaying back and forth.

Anti-gravity yoga was a technique created by gymnasts for the sake of exploring the air, yet has been modified to fit into the yoga mold and cater to the everyday athlete…winged athletes...female athletes.

-Ashley Koehn

Finding Balance

AnnaYoungquist — Thu, 19 Feb 2009 00:00:03 GMT

I arrived at Raven's Wing Yoga in Branford, CT for a Monday night class and was welcomed by instructor Erika Dixon. As I unrolled my purple yoga mat on the wood floor, I couldn't help but notice the vast, yet cozy atmosphere of the studio. With its soft lighting and peaceful music, the stresses of my day seemed to melt away into my mat.

Ladies, you can kick your old reach and stretch routine to the curb! Offering student and class card discounts, I can think of no better place to invigorate the mind, body and soul.

Yoga is an integral part of my workout, stretching, conditioning and preparing my body for the rigorous physical routines I go through. Always on the lookout for a new yoga workout, Yin Yang Vinyasa Yoga struck my interest with its focus on long stretches and energizing flow vinyasas.

The one hour and 15 minute class was split into two parts: Yin Yoga and Yang (pronounced “Yahng") Yoga, creating a sense of balance. For the Yin half, we stretched and held a series of poses, each for an extended period of time. Yin focuses on the various meridians and organs within the body. Concentrating on our breathing technique was essential during each stretch. Stretched and warmed up, we progressed into the Yang portion of the class. With its energetic flow of movements from one pose to the next, I could feel my muscles responding to this new workout. As Erika guided us through each movement, she was not only enthusiastic and knowledgeable, but she made everyone in the class, including myself, feel at ease with our bodies.

For more information on Ying Yang Vinyasa Yoga and other yoga class offerings at Raven's Wing, visit www.ravenswingyoga.com

-Anna Youngquist

Road Trip

TanyaLopez — Fri, 30 Jan 2009 15:02:09 GMT

Have you ever spent hours in a car on your way to some exciting destination? If this has ever applied to you, I'm sure that you have also felt that discomfort in your body from sitting up in the seat all day with your torso folded in half. I'm sure you have also felt like the few weeks of intense work out prior to that exciting road trip, have been thrown out the window with frequent stops for fast food, followed with lack of stretching and exercise. Well I have decided to do away with this unwanted familiarity. I will no longer feel like sludge after a long road trip and will not give into the temptations of fast food. How am I going to do this you ask? I have created a care package for those long road trips that should get you to your destination burger and fries free and feeling great! I first went around my house and found things that can be easily mobile and would fit into the already crowded car.

Here is the top secret list that I have compiled, please try it and let me know what you think:

1. Most people have a jump rope lying around that has not been used in years. Take this with you and put it to use. When everyone has to jump out for that important potty break, take some time to do 100 jumps broken up into 20 per set. This will get your heart rate up and only takes a few minutes.

2. Do you have an ab roller? If so, go ahead and pack it. This is not necessarily for the road but for the destination. If the hotel you are staying in does not have a gym the ab roller will do wonders to keep you looking great. Just a set of ten will keep that stomach tight.

3. My personal favorite is the yoga mat. You can definitely take this out at a rest stop and do some serious stretching. You don't have to worry about getting on the ground to stretch because you have the soft mat to protect you, but if you do not want to get your mat dirty, you can also put a towel underneath.

4. Small weights can also be useful. 5-10 pound weights are small and you can do a workout routine while in the car as a passenger.

5. And ultimately take those running shoes. You can run when you get to your destination or perhaps take a few laps at a high school track.

6. To fight off those fast food jitters I have come up with a simple solution. Take a cooler. Most people own a cooler but if you don't, you can get one at any store for a great price. Pack sandwiches, fruit, drinks, and whatever else you might want.

7. Most importantly, everything that I mentioned can fit easily into a large gym bag!

Happy travels!

-Tanya Lopez

Kicking Your Own Butt

AshleyCeaser — Wed, 28 Jan 2009 20:57:12 GMT

I have always been interested in boot camp classes. I think it's the whole drill sergeant atmosphere and the amazing results this kind of training can provide. So while I was looking for new group class to try, I came across a perfect opportunity, "Brazilian Boot Camp." What is a Brazilian twist on boot camp? Curious, I just had to check it out.

When I arrived, the class was nothing like I expected. Rather than loud, heart pumping, "get you set to break a sweat" music blaring over the speakers, the music was Brazilian chill. The lights were dimmed and everyone was on yoga mats. I immediately thought, could this be the right class? Then the instructor walked in and all my uncertainties quickly vanished. “Downward Dog!," she shouted. A yoga move? Then without hesitation, she demanded another yoga pose “child's pose!"

I feel that I am in pretty good shape aerobically, and have taken my fair share of cardio-based classes, but nothing quite prepared me for this. Going through a series of dynamic yoga and Pilates moves, interspersed with strength training moves like squats, lunges, and push-ups all at a cardio pace made for an intense, fat burning work-out. Within 20 minutes I was suffering. Some words of warning...this type of class is not for wimps! You will be ordered about while trying to keep up with the pace. But it's worth it because if you stick with it, the classes will yield "booty-ful" results!

-Ashley Ceaser

Namaste: Midnight Yoga

meghanbrennan — Fri, 23 Jan 2009 14:33:45 GMT

This morning, as I waited in the Lake St, Red Line Station for the north-bound train, a homeless man sang songs for the masses on their morning commute. He sang with an infectious conviction that slowed the pace of almost every traveler. I watched the perfect melodies melt the frozen exteriors of Chicago's corporate Americans. Some stopped. Some shared a token of their appreciation with a smile or dollar. But I'm certain, inside every fur-lined boot and down parka; all felt the tingling warmth of the Christmas spirit.

The allusive winter spirit visits us and takes many forms. It can be felt in the stillness after a fresh snowfall. Or tasted in a warm batch of still gooey chocolate chip cookies. It smells of cinnamon and pine and sounds like the voice of the Lake St. Station, Red line singer.

Friday night at Bloom Yoga Studio on the city's northwest side, I participated in Midnight Yoga. For once I approached a physical activity with no tangible goals in mind. Dimly lit by candle and propelled by live music, the winter spirit hung in the studio's every corner.

Friendly chatter and festive snacks and drinks followed the hour and half practice. Similar to the train station scene this morning, strangers slowed down to share some Christmas cheer. For a moment in sport, there was no competition, just acceptance. For a moment we basked in the tingling sensation that warmed our shoeless toes.

-Meghan

Hammock Domination: Anti-Gravity Yoga

AshleyJohncola — Wed, 21 Jan 2009 18:33:42 GMT

I honestly have never liked yoga because every time I've taken a class I want to curl up and go to sleep right there in the middle of the gym. Well today, I experienced yoga at new heights...and I was anything but groggy at the end...I felt completely dominated, in a good way!

Certain New York City Crunch gyms offer a one-hour class called "Anti-Gravity Yoga," which is pretty much exactly what it sounds like. We each have a hammock, which hangs from the ceiling from two hooks in a "U" shape with the bottom on the "U" falling slightly below each person's waste. The class begins with each person sitting on their hammock and swinging (as you would on a playground swing) to become familiar with the hammock's feel. Then each person lets the hammock engulf them (picture a giant cocoon that can hold up to 1000 pounds) while taking some relaxing breaths...so far so good.

Next we climb out of the hammocks and use them to do some stretching exercises with either one foot or one hand on the ground. Before I know it, I'm hanging upside-down with my legs wrapped in the hammock in Monkey's Pose...defying gravity! Then we were flipping forward and backward in ways that I did not think my body was capable of. At this point I thought the class had reached its peak...but no! It had just begun.

Honestly, the last 30 minutes were even more wonderfully challenging. Feet and hands were here and there and at some points I did not know up from down. What I do know though, is that I endured the coolest full body workout ever and am seriously considering joining Crunch solely for this class. I don't know how someone didn't think of this sooner. If you do this class once or twice a week your entire body will undoubtedly benefit. AND, because it is a form of yoga, so will your mind. Plus, the instructors were incredibly helpful and willing to give personal instruction to new comers like myself.

So get off of your butt, hands, and feet and swing into the next generation of yoga!

-Ashley Johncola

HA HA HO HO HEE HEE!

SharonMcmillan — Thu, 04 Dec 2008 14:41:59 GMT

"Laughter, laughter, we all fall down!" the four of us hollered at the top of our lungs. Yes, that is correct; we adult women were holding hands, swinging around in a circle, singing the nursery rhyme "Ring Around the Rosie." But because we were all at "Laughter Yoga," we took it upon ourselves to replace "ashes" with "laughter"! Clever, eh?

By the look of us in the photos, you can tell we are not three-year-olds. But we mentally decided to be our favorite childhood ages in order to push ourselves into the exercise of uncontrollable giggling. Ashley Morin, our certified, uproarious Laughter Yoga instructor, chose to be four years old. Laura Waters was five, Blythe Barny was the most mature of us at six years old, and I decided to be a big, bubbly two-year-old.

The idea of imagining yourself as a child comes from the statistic that children laugh more than 300 times a day, while adults laugh less than 20 times a day. Something definitely not to laugh at...or is it? Ha, the joke's on us, adults!

I saw an ad for Laughter Yoga in the newspaper, and since I've heard about it before and I love to laugh, I thought it would be an interesting way to burn calories! Think about it (this was one of the exercises in class), when you were little and your Uncle Bruce would hold you down and tickle you until your laughter turned into tears, what was actually going on? Your core stomach muscles were straining so hard that they started to burn and ache, just like doing too many sit-ups! Even Dr. William Fry from Stanford University School of Medicine claims one minute of laughter is equal to ten minutes on the rowing machine.

I arrived at class thinking it was going to be awkward forcing myself to laugh, but with judgment left outside and all of us women being toddlers, it came naturally and became contagious! Morin says that your body doesn't know the difference between real laughing and fake laughing, "So just fake it ‘til you make it!"

It didn't take long. The laughter-inducing exercises went through three phases of Ha Ha's (solar plexus), Ho Hos (heart), and Hee Hees (mind). It had me thinking of the character, "Chink" in Tom Robins' novel Even Cowgirls Get the Blues, and I was instantly all smiles. But through each phase, we were given a task that would help us laugh out loud, such as smacking ourselves upside the forehead and declaring, “Duh-Ha-Ha! Duh-Ha-Ha!," or acting like we were on the phone telling a funny story ("Ho Ho Ho!"), or throwing around a squeezy monster ball , "Hee Hee Hee!"

Just 15 minutes into the hour-long class, my sides were splitting.

So how does yoga come into play? Some classes don't incorporate any type of stretching or yoga-like exercises, but Morin does. We stretched while laughing away the soreness and pain. And at the end, after we chanted "Ha Ha Ha" while hitting our hands onto the floor in a circle and making laughing lion faces at one another, we re-centered ourselves into being grateful for things to laugh about.

Not only was Laughter Yoga a positive and hilarious experience, my abs were sore by the end of class! Namaste-Ha Ha!

There are an estimated 8,000 laughter clubs meeting in 60 countries, so take your pick and LOL! To find a Laughter Club nearest you, or to learn more about the history, benefits and the founder of Laughter Clubs, Dr. Madan Kataria, a physician from India, go to www.laughteryoga.org

-Sharon McMillan

5 Reasons to Add Yoga to Your Work-out

TracieKnabe — Fri, 28 Nov 2008 20:48:53 GMT

Want to boost your game of basketball, golf, or tennis? Look no further than the ancient Indian practice of Yoga. Yoga isn't just a relaxation technique, as you flow through the different poses, you use your own body to strengthen your muscles. And hey, it's not just me...even the Professional Football League has it's players practicing yoga to improve their football game!

So what's the deal with yoga? How exactly does it help you as an athlete?

1. Improves Balance: You are an athlete---you need to be quick to respond to different situations. Different yoga poses require you to find your center and balance yourself. The more you do this, the more quickly you will be able to balance your body as you're twisting, turning, and jumping in your respective sports.

2. Improves Flexibility: The more you do yoga, the easier your body moves into those poses, and the easier they are to hold. When your flexibility improves, you can run better, jump higher, and swim faster.

3. Increases Strength: Tones your whole body using different poses to achieve this.

4. Breathe Better: When you learn to control your breathing, you learn to use the full capacity of your respiratory organs, and therefore your body receives more oxygen.

5. Decrease Stress/Tension: Yoga uses the power of concentration combined with poses to help relieve tension in your muscles and joints.

These are just five reasons to start… there are many more benefits you will receive if you practice yoga 3-4 times a week! I've been practicing yoga for over 5 years now and I know it has helped me immensely in my workout routines of running and swimming.

Find a class near you or visit www.abc-of-yoga.com for easy poses you can add to your work-out today!

Good luck----Namaste.

-Tracie Knabe

The Bikram Yoga Challenge

TanyaLopez — Sat, 22 Nov 2008 00:51:18 GMT

While driving on a busy street in downtown Albuquerque I discovered the next level to my journey through yoga. It was getting dark and the light from the building caught my eye. The wall closest to me was a giant window, giving me great access to the class already in progress. I was intrigued and decided to try Bikram yoga. I chose the best time for me out of the 29 classes and got my gear together. I would need a yoga mat, towel, one really big water bottle, and minimal clothing.

The class was harder than I thought. It was ninety minutes of proving my mental strength. Bikram is not just any yoga, it is performed in 105-110 degrees. While your body is working through 26 different postures, it is also sweating and releasing toxins. It is not uncommon for the ill prepared to faint or not make it through the grueling ninety minutes. As I observed my classmates it was decided that for most, a drink of water was needed every ten minutes. The class seemed to be for anyone that was asking for a challenge. It ranged from teen girls and boys to senior men and women. The instructor roams the room as he/she talks into a headset, helping people with their postures along the way. As you see your neighbor increasing flexibility it only helps you to keep going even harder. But beware, if your body tells you to take it easy, listen to it. The class is designed to give you a challenge but also lets a person go at their own pace.

In the midst of the workout I even had a laugh when James (instructor) said, “Bikram's is truly the most religious type of yoga, because every time it ends, you thank God". Don't let the class scare you, it will be hard but you will feel so much better when it's over. Take the challenge. - Namaste

-Tanya Lopez