Sweat Fixx

Low Impact | High Intensity | Total Body

Sculpt your arms on the WaterRower!

Rowing is a great total body workout, with extra work coming from those legs. At Sweat Fixx, we like to switch it up sometimes and give those legs a break. We have found fun and creative ways to really work your upper body using just the rower!

It is very important to keep your core fully engaged and back flat when completing this arm work on the rower. Always make sure you are protecting your lower back!

Owner and head trainer, Elise Caira, demonstrates how to get a great upper-body burn and how to hold solid form while doing so.

Set the rower to 3:00 using the timer right on the monitor. You will complete 10 reps of each of the following exercises and go non-stop until the timer ends!

  • 10 Arm only
  • 10 Single arm R
  • 10 Single arm L
  • 10 Over Head Pulls
  • 10 Bicep curls

As soon as time is up finish the round with a 1 minute plank. Complete as many rounds as possible in 12 minutes or until you start to lose your form!

No Bake Dark Chocolate Coconut Almond Butter Energy Bites

Something sweet is always necessary to have on hand! These energy bites are the perfect guilt-free snack when you are craving a sweet treat. They come together very quickly with healthy ingredients and store well in the refrigerator for a few days.

Grab one for some added fuel as you head to the gym or as an afternoon snack with some fresh fruit to satisfy your sweet tooth.  If you’re not a fan of almond butter, you can really substitute any nut butter you like!

Ingredients:

  • 1 ½ cups of old fashioned rolled oats
  • ½ cup of ground flax seed
  • 1 tablespoon of black chia seeds
  • 1 teaspoon of cinnamon
  • ⅓ cup of unsweetened coconut flakes
  • ½ cup of raw honey
  • ½ cup of almond butter
  • 1 teaspoon of vanilla extract
  • ½ cup of dark chocolate chips

Directions:

  • Mix all ingredient together in a large bowl.
  • Form energy bite mixture into 1″ balls and place on parchment paper lined baking sheet.
  • Cover and place in refrigerator for 2 hours.
  • Serve!

SOURCE: Joyful Healthy Eats

INSTRUCTOR SPOTLIGHT: CARLENE KLUGE

Hey #fixxfam say hello to one of Southie’s newest instructors Carlene Kluge. Carlene was a college athlete who played on the Bentley Women’s Basketball National Championship team in 2014. Her competitive edge paired with her bubbly personality makes her classes a MUST try in our newest studio. Her energy is contagious and it’s no surprised she’s quickly making a name for herself in the early AM classes- catch her on Mondays 6am & make sure to say HI!

How did you hear about Sweat Fixx and what made you interested in being a part of the team?

I played basketball with Elise in college at Bentley.  She was just as intense then as she is now- and then some.  Why wouldn’t I want to be on her team again?!

What keeps you coming back?

I love to compete.  I love how you can compete with other people in the class and more importantly compete with yourself.  The workouts are always different, always challenging and never boring.

When you aren’t at Sweat Fixx, where can we find you?

NYC for work, Yoga, cooking for my friends, hanging with my G-ma or Southie bar crawling are among my favorite activities. I’m super busy 100% of the time and wouldn’t have it any other way.

Where is your favorite place to grab a quick snack or drink?

Sweet green is my favorite restaurant.  I have yet to find a sit down restaurant that has a better salad. (let me know if  you have one)

As for fave place to get a drink? M- street beach after work with my roommates.

Favorite guilty pleasure?

Bravo TV and overpriced groceries.  

What’s one thing you are most proud of accomplishing in the past six months?

Becoming a buyer at my company. If you love the clothes at TjMaxx/Marshalls- you’re welcome- if you don’t like them, it wasn’t me.

One piece of advice you would give to someone who is walking through the Sweat Fixx doors for the first time?

It doesn’t get easier. Before that turns you away- give me a second. Your first time in class will be challenging without a doubt. But if you do it right the second third and tenth class will also be challenging.  The difference is you will just get stronger and faster and more confident. The best part about Sweat Fixx to me is there will always be room for improvement, opportunity to pickup heavier weight and a chance to win your race… regardless of who is rowing next to you.

Baked Oatmeal with Blueberries & Bananas

This is my current favorite breakfast option when I’m not having eggs.  You can double the ingredients and make it for your whole family. It’s even just as delicious reheated!

Serve it with fresh fruit or simply eat it on it’s own with a drizzle of Grade A maple syrup or even honey.  If you’d like some added protein a couple of eggs cook up very quickly to make this a well balanced meal. A dollop of almond butter on top is also tasty!  It’s a great healthy brunch option for a crowd too.

Ingredients:

  • 2 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
  • 1 1/2 cup blueberries
  • 1/4 cup honey (or agave)
  • 1 cup uncooked quick oats*
  • 1/4 cup chopped walnuts or pecans
  • 1/2 tsp baking powder
  • 3/4 tsp cinnamon
  • pinch of salt
  • 1 cup fat free milk (or any milk you desire)
  • 1 egg
  • 1 tsp vanilla extract

Directions:

  • Preheat the oven to 375° F.  Lightly spray a 8 x 8″ or 9 x 9″ ceramic baking dish with cooking spray; set aside.
  • Arrange the banana slices in a single layer on the bottom of the ceramic dish. Sprinkle half of the blueberries over the bananas, 1/4 tsp of the cinnamon, 1 tbsp of the honey and cover with foil.
  • Bake 15 minutes, until the bananas get soft.
  • Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, and salt; stir together.
  • In a separate bowl, whisk together the remaining honey, milk, egg, and vanilla extract.
  • Remove the bananas from the oven, then pour the oat mixture over the bananas and blueberries.
  • Pour the milk mixture over the oats, making sure to distribute the mixture as evenly as possible over the oats.  Sprinkle the remaining blueberries and walnuts over the the top.
  • Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. Serve warm from the oven.

SOURCE: Skinnytaste

Greek Turkey Meatballs

This recipe is actually one of my own and was something I threw together one night when I was craving Greek flavors and I used what I had in the fridge.  Sometimes those recipes end up being the best! I’ve eaten these meatballs so many different ways and each way is equally as delicious as the next!

They are also perfect on top of some zucchini noodles with a squeeze of fresh lemon and a sprinkle of feta.  I also love them over quinoa with sauteed spinach, diced bell peppers and a dollop of Tzatziki, which is a Greek yogurt dipping sauce.  You can also keep these meatballs in the fridge to serve over a greek salad. You really can’t go wrong with this flavor profile and they are super easy to throw together, making them perfect for meal prep!

Ingredients:

1 lb Ground Turkey
½ cup Whole Wheat Bread Crumbs
1 egg
Zest from 1 lemon
1 Tbsp Oregano (or Greek Seasoning Blend found at most local groceries stores)
1 Tsp Dried or Fresh Dill
Salt & Pepper, to taste
Avocado Oil

Directions:

Mix all ingredients until everything is incorporated.  Form mixture into meatballs. You can usually get 8-10 depending on the size of the meatballs. Heat 2 Tbsp of Avocado Oil and saute the meatballs until cooked through. Rotate the meatballs while cooking so that they brown on all sides.

*You can also bake them in the oven at 375 for 20-22 minutes or place them in an air fryer for 10-12 minutes depending on the size of the meatballs. The air fryer is my new favorite way to cook them as it gives them a crispy, browned exterior with no oil at all!

Dry Needling – What exactly is it?!

Hey — Ariel here!

I’m one of Sweat Fixx Southie’s newest trainers but I am also a physical therapist and certified strength and conditioning specialist. A common treatment I use in my practice is dry needling– a quick, safe, effective treatment that helps decrease pain and reduce muscle spasms.

Over the past few months I have been dry needling Elise as well as a few other Sweat Fixx trainers who are absolutely loving the results. I thought this would be an awesome service to offer to our clients to help keep everyone healthy and pain-free! If you are prone to injury or struggle with tight muscles, dry needling might be just what you need to get you back to full speed.

In our Southie Studio on February 16th we are going to be launching new client consults and sessions for only $25. Book your 30-minute initial evaluation now before spots fill up! Space is limited and will be filled on a first come first serve basis. Email Elise@sweatfixx.com to book your spot.

Below are the most common questions I get about dry needling, so read on for more information!

________

What is Dry Needling?

Dry needling is a skilled technique performed by a physical therapist using thin filiform needles to treat myofascial pain. Tiny monofilament needles penetrate the skin in order to elicit changes in underlying tissues such as muscles and fascia. The thin needle is inserted into an area of increased tissue density, also known as a “trigger” point, in order to restore normal muscular function and improve functional movement patterns.

What is a trigger point?

A trigger point is an area of increased tissue density, or a taut band of tissue commonly referred to as a “knot.” Trigger points are often sensitive to the touch, inhibit normal muscular movement patterns, and can cause referred pain to other areas of the body. When a dry needle is inserted into a trigger point, it elicits a muscle twitch response. The quick muscular contraction or “twitch” then allows for relaxation of the tissue in order to restore proper muscle function.

Is it the same as acupuncture?

Dry needling uses the same needles as acupuncture, however the assessment and treatment techniques are different. Acupuncture utilizes needles placed a different depths in the body in order to restore energy flow and “qi” in the body and achieve a level of balance. Dry needling addresses trigger points in specifically selected muscles based on a client’s functional movement patterns. Dry needles are inserted in order to elicit change in the muscle tissue and improve range of motion, decrease musculoskeletal pain, and restore neuromuscular function.

What are the benefits?

Dry needling provides immediate responses to the tissues and structures treated. The most common benefits of dry needling include improved range of motion, decreased muscle stiffness and soreness, improved tissue pliability and muscle length, improved neuromuscular recruitment and activation of muscle tissue, and decreased pain.

Why is it called “dry” needling?

Filiform needles used during dry needling are solid with a rounded tip. Dry needling is used to stimulate the muscle, not used for injection of any substances into the body. Dry needles do not have a barrel to house any substances and therefore is referred to as “dry needles.”

Is it painful?

The insertion of tiny filiform needles is often described as “uncomfortable.” The muscle may respond with a sensation of deep throb or a muscle twitch which is commonly described as “sore and achy.” Dry needles are inserted, moved around for 2-3 seconds, and then removed. Upon removal of the needle the client may feel some residual muscle soreness.

What can dry needling be used for?

Dry needling can be used to address musculoskeletal pain conditions such as but not limited to: low back pain, neck pain, nerve pain, shoulder impingement, rotator cuff tendinitis, carpal tunnel syndrome, tennis elbow, hip flexor tendinitis, hip bursitis, sciatica, patellofemoral syndrome, IT band syndrome, plantar fasciitis, shin splints, achilles tendinitis, and headaches.

What can I expect?

During a dry needling session, you can expect an initial evaluation of your functional movement patterns as well as assessment of affected muscles. When dry needling is performed, the client feels a small “pin prick” as the needle is inserted into the skin. The client then feels a deep ache in the muscle, similar to a muscle cramp. A spontaneous muscle twitch response may be elicited, which is often described as a “twitch” deep inside the muscle. Dry needling elicits changes in muscular function immediately. Following your dry needling session you can expect to have muscle soreness and/or achiness for 1-2 days, following by relief of pain and relaxation of muscle tissues.

What are the risks?

The most serious risk with dry needling is accidental puncture of a lung (pneumothorax). If this were to occur, it may require a chest x-ray and no further treatment. The symptoms of shortness of breath may last for several days to weeks. A more severe puncture may require hospitalization and re-inflation of the lung. Pneumothorax and infection are very rare complications (0.01-0.1%). Other risks include bruising, muscle soreness/fatigue, dizziness, headache, nausea, aggravation of symptoms, fainting, or emotional response.

Who should not receive dry needling?

You should not receive dry needling if you have any of the following conditions:

  • Pregnant
  • Compromised Immune System
  • Taking Blood Thinners
  • Metal Allergy
  • <6 weeks Post-Surgery
  • Infection or Active Tumor
  • Arnold Chiari Malformation
  • Cardiac Pacemaker
  • History of Lymph Node Removal
  • History of Abnormal Bleeding

How often do I need it?

Your certified dry needling practitioner will determine how frequently dry needling needs to be performed in order to elicit the most effective response. Most commonly treatment frequency ranges from 1x/week to 1x/month depending on your level of activity, pain levels, and treatment areas being addressed.

Can I keep working out after receiving dry needling?

Yes! Following dry needling it is recommended to continue to exercise and utilize your new movement patterns. Exercise following dry needling may help to alleviate muscle soreness.

After a dry needling session, it is also recommended to stay hydrated and stretch. Your practitioner may provide you with additional stretching and strengthening recommendations in order to maximize the benefits of dry needling.

Do you personally utilize dry needling?

Yes! Personally, I receive dry needling treatments 1-2x/month for shoulder pain and wrist pain. When I started working as a physical therapist and was using my hands for 7-8 hours per day, in addition to weight lifting 4-5 days per week, my left shoulder and wrist were in extreme pain daily. I was unsure if I would be able to continue weight lifting or even continue with my career. Managing my symptoms with dry needling has completely resolved my pain and restored my muscle function. I would highly recommend giving it a try!