Sweat Fixx

Low Impact | High Intensity | Total Body

On the Go Pumpkin Workout

Fall is my FAVORITE season.

I love the weather, the beer, and ALL things PUMPKIN.

So, to go along with the massive amounts of pumpkin-spiced coffee I’ve consumed,  I thought “why not get in the spirit and rock a pumpkin themed outdoor workout?!”

With all the back-to-school events, sport tournaments, and fall activities, our workouts sometimes get pushed to the side. Here’s a quick workout to do when you are on the go – all you need is a pumpkin!

Pumpkins are everywhere this time of year, so it’s time to put them to use. Let us know what you think of this workout by tagging us in a photo of  your #pumpkinworkout!

On the Go Pumpkin Workout: 30 seconds of work 10 seconds of rest- Repeat 3 times

Lunge Twist – :30 seconds on each side

Grab your pumpkin, and set up like a normal lunge. Front knee is right in line with front foot, weight driving through your heel. As you lower down, make those do 90 degree angles for that perfect lunge. Get to your lowest point and twist over that front knee. The twist should come from your core and your feet should maintain solid stance. Twist back to center and as you rise up give the pumpkin a shoulder press.

Hip Lift – :30 seconds on each side

It’s a hip lift with a little extra umph. Place one heel on the pumpkin, and one heel to the sky. Push through the heel on the pumpkin to drive your hips up (you’ll need to make sure your heel isn’t on a soft spot on the pumpkin). At the top, squeeze your glutes and lower back to the ground. Switch sides.

Squat Press – :30 seconds 

Start with your feet shoulder width apart, pumpkin right under your chin. As you lower to your squat, make sure your weight is all the way back in your heels, as you lower your hips down and back keeping your chest lifted. Drive up through your heels and press the pumpkin overhead – be sure to squeeze your glutes at the top.

Mountain Climbers- :30 seconds

The pumpkin will add a little balance challenge to your normal mountain climber.  Start in a solid high plank, with your hands on the pumpkin – make sure your wrists are stacked right under your shoulders and your lower back is not dipping. Alternate which knee you drive forward, hold and squeeze for a second before letting that leg go back and changing to the other side.

 

ROWING FOR A CAUSE 10K FOR BRIGHT PINK SPOTLIGHT: KRISTINA COCCOLUTO

On October 29th, we’re Rowing For A Cause. The cause? Bright Pink, the only national breast cancer organization that focuses on prevention. When one of our #FixxFam, Kristina Coccoluto, shared her story with us, we just knew we had to share it. If you HAVEN’T met Kristina yet, you’re missing out, and you’ll get the chance to on the 29th. She consistently works hard on the rower and on the mat, and is one of the friendliest people we know. Nothing ever seems to stand in her way. So, we decided to chat with Kristina this week to learn more about her story, her connection to Bright Pink, and why she’s taking on the challenge.

So, on October 29th, we’re setting 10,000 meters on those rowers and pushing ourselves to our limits, stepping out of our comfort zone with each and every stroke.

We’re gearing up for our Rowing For A Cause 10K to benefit Bright Pink! Firstly, can you tell us a little bit more about yourself and how you were introduced to Bright Pink?

My heart is so full!

I’m so honored the Sweat Fixx community is coming together to raise funds for an organization so near and dear to my family. A little bit more about myself? The #FixxFam might know me as the one who can do half of a push up, sort of. Here is why…

I have a strong family history of breast and ovarian cancer. I grew up watching my mom battle this disease, as well as both of my mom’s sisters. I always knew I was high risk for breast cancer, but ultimately when our family lost my Aunt Katie – I knew I needed to get tested for the BRCA genetic mutation.  I found out I was BRCA1 positive when I was 25 years old. I learned I had an 87% risk of being diagnosed with breast cancer and up to 50% risk of being diagnosed with ovarian cancer in my lifetime. Although the news wasn’t a total shock, it still felt alarming to know the disease my family has been dealing with for generations most likely wouldn’t escape me. I learned how to manage my risk with biannual mammograms, mostly organic diet, and exercise.

Fast forward four years later, I had married my high school sweetheart and gave birth to our first baby girl. She was 15 months old  when one day found a lump in my breast.

My heart stopped.

I knew my risk was high, but I had just been screened. There was no way I could have my daughter grow up fearing for my health.

I immediately called my PCP. After several screening measures, my doctor confirmed the solid mass in my chest needed to be biopsied, but due to the massive snow storms we experienced in February 2015 (you all remember when the snow was higher than stop signs), my results would take over a week.

During that time, I thought I was going to lose my mind. I am so fortunate and I DID NOT HAVE BREAST CANCER. But the anxiety that I had a ticking time bomb in my chest didn’t go away.

I did what any of you would do. I went to Google.

I Googled “doesn’t have breast cancer but is high risk” and first item to pop up was a link to Bright Pink. It was like the Universe gave me exactly what I needed to move forward with my life.

A BRCA1 mutation is so rare, less than 10% of women diagnosed with breast cancer have this mutation. The only way to reduce my risk was a preventative double mastectomy. So in January 2016, I brought my risk from 87% to under 5%.

You and a couple other #FixxFam members took on a MARATHON, both the running sense and in an emotional sense  – what got you through it?
So Vanessa, who you can catch crushing the Front Desk, is my incredible little sister. When I told her I wanted to run a marathon before my mastectomy, she didn’t hesitate and said “well it looks like WE are running a marathon even though we have never ran more than 3 miles.”

I created a little blog to share my journey and to help fundraise for our marathon team. When I shared my story, hundreds of people donated. But 6 very special people said “well I believe in you and I have to do this with you.” So the Kayla, who grew up next door (and who I used to babysit) joined my team. I mean, I know you all know Kayla is a boss, but this chick ran a marathon despite just having hip surgery!

Marathon training is grueling, but it’s mostly mental. Self talk is EVERYTHING. Making sure you encourage yourself is key. I used to say “I am stronger than anyone else can see.” “I am a mother f—–! Warrior” haha so self talk helps motivating and endurance.

What got me through 26.2 miles was the sense of support I had. Think about it. 6 friends trained for 18 weeks and flew to Chicago to run 26.2 miles. Hundreds of people donated to Bright Pink and then 20 of my closest friends and family flew to cheer us on. The support I had turned my life’s greatest obstacle into the best damn adventure.

I also have a little something that I’ve carried with me along the way. I’m going to save it as a surprise for everyone on October 29th. I believe it will help everyone regain focus throughout the challenge.

 

What sets Bright Pink apart from other Breast Cancer organizations?
Bright Pink is the only national nonprofit dedicated to PREVENTION! I’m hopeful for a cure one day, but wouldn’t it be nice to not have anyone you love get diagnosed with this disease?

Cancer is scary, but your health doesn’t have to be! I love that Bright Pink educates and empowers women on how to know their bodies and how to detect when something isn’t normal.

Prevention is a huge thing that no one really talks about. What are some things that we should keep in mind and start doing in order to keep ourselves and our families as knowledgeable as we can be?
Two key things, know your family history and practice breast self-awareness.

Your family breast health history is important on both your maternal and PATERNAL side. Bright Pink has an amazing confidential digital tool to help you navigate your risk.

We are all busy so having a reminder to do monthly self breast checks is so helpful.

Text the word PINK to 59227 and receive cute free monthly text reminders from Bright Pink. Knowing what your breasts feel like at all different times of your menstrual cycle is so important in early self detection!

10K on a rower is tough – mentally and physically. What would you tell people taking on the challenge to keep in mind?
I want to thank everyone who comes to this challenge. For every $25 raised, our community gets to directly provide support to 10 women.

Stay positive with yourself when you find it to be challenging, and then look for me cursing on my rower, haha!

Will we be seeing you on the rowers on Oct 29th?
You know it!

And if you are new to Sweat Fixx or maybe you haven’t had a need to go before, you should come check it out.

My pectoral muscles were stretched through breast reconstruction to hold my lovely implants. So if I can row, you totally will rock a class. Dive in. You will love everything about it.

INSTRUCTOR SPOTLIGHT: GREG ROSA

If there is one thing that Greg has taught us, is that it is never too early for a “WOO”!

Greg Rosa brings his signature, next-level energy every single time he walks through the Sweat Fixx doors. Whether he is crushing a class or teaching a Row Fixx class, he brings 100% of himself to class. He doesn’t mess around behind the mic and his workouts will always leave you sweaty and feeling accomplished.

You can catch him behind the mic at both Wakefield & Arlington studios, and no matter what class you are signed up for, you can guarantee you’ll get a heck of a workout.

How did you hear about Sweat Fixx and what made you interested in being a part of the team?
I met Elise at the gym that we both workout at (when we’re not at Sweat Fixx of course), and noticed her  always wearing Sweatfixx gear. Naturally it caught my attention – “what is Sweat Fixx?”  I finally summoned up the courage to ask her about it.  I was IMMEDIATELY interested in her passion and energy.  She got me ALL fired up, and I knew I had to try to be a part of the crew.

What keeps you coming back?  
The warm up in my first class kicked my butt, and I thought I was going to die, but I knew I had to keep pushing myself.

I don’t give up very easily…I had to keep pushing and I got so much motivation by everyone around me. Everyone was so welcoming and Michelle (my instructor) kept me motivated, and brought the fire out of me.  At the end of my first class, I was instantly hooked.  There is a true sense of family and community among the entire Sweat Fixx family and it was not fabricated…it was REAL and refreshing.

When you aren’t at Sweat Fixx, where can we find you?
I am the Director of Business Development for a consulting company, so my “real” job keeps me very busy.  I am a Dad to the two most beautiful babies this world has ever created (I am biased)…I love you Mila and Cruz!  I am also pretty much obsessed with working out.  I do at least one active thing every day (it’s my therapy).

Where is your favorite place to grab a quick snack?
Any place that can serve me Tito’s…snacks are secondary to Tito’s.

Favorite guilty pleasure?
Candy. Not chocolate. Candy.  Gummy bears, Skittles, Starburst, etc.  It’s my VICE and it’s the hardest thing for me to stay away from.

What’s one thing about you, that people would NEVER guess? 
I am in love with 80’s hair bands.  It’s so bad, it’s good.  I dare you to put on Bon Jovi, Def Leppard, Motley Crue, or Poison at a party and not have a good time.  It just can’t happen.  Like the Jets winning a Super Bowl.  Impossible.

Oh and I am a big softie.  Don’t let the outer appearance fool you.

What’s one thing you are most proud of accomplishing in the past six months?
Not to be corny or cliche, but I am proud of my kids.  They’re young yes, but the leaps that they’ve made within the last 6 months makes me proud.  I MAY or may not have had something to do with that and that makes me happy 🙂

One piece of advice you would give to someone who is walking through the Sweat Fixx doors for the first time?
Lean on the #FixxFam.  Let the instructors help  and motivate you. Let the other members inspire you, push you, and drive you.  Don’t be embarrassed and don’t be scared! No one is there to judge you. We are all here to get better everyday.

Anything else you want to add?
Again the corn ball in me is about to come out…I never looked at Sweat Fixx like any other job.  It truly is fun and working with the amazing Sweat Fixx crew of instructors and fearless leader Elise makes me want to be a bigger part of our movement everyday.  This is the best crew and we truly love to be around one another.  No agenda’s, no envy, no jealousy, NADA.  And the members keep the fire roaring –   you are the real MVP’s!  Kicking butt every class, working hard, doing doubles, some even do triples, and SWEATING.  The results speak for themselves!

Now let’s keep working, let’s keep pushing, and in the immortal words of Tom Brady “LETSSSSS GOOOOOOO”!

SATURDAY MORNINGS ARE FOR BATTLE FIXX

Saturday mornings are for battle!

That’s right, once a week, we have our Battle Fixx class – a circuit-based class where Fixxers tackle 300m, 200m, and 100m sprints for a chance to snag a personal record, a round win or a new studio record.

Haven’t been to a Battle Fixx yet? What are you waiting for?!

Three things to keep in mind during Battle Fixx – whether it’s your 1st or 100th Battle:

  1. The first 300m – Remember to keep on breathing. 300m is hard for EVERYONE, but if you focus on your breath and on your form, you’ll find yourself at that finish line faster than you think. Plus, you get those two long pushes out of the way in the first round!
  2. It’s you vs you – No one else’s row or reps count for yours. Make sure you are working to get stronger each and every single time. Focus on yourself, on your monitor and on your reps – you won’t be disappointed, because you know you’ve given it everything you’ve got.
  3. Go heavy for strength – You get three chances at each of the strength stations. Each time you hit a station, you are there for about 20 seconds less than the time before. Pick up that heavier weight, if you can, and see if you can push yourself just a little bit more. You might surprise yourself with just how strong you are.

Grab a couple friends and make a #BattleThenBrunch morning out of it. 

It’s a fast-paced, high energy class that will have every person cheering for each other at the end. Motivation runs strong in this class, not only as a group, but personally as well. Each time you get on that rower is a chance to complete that sprint just a little bit faster than you did the round or week before.

So – who is ready to battle this weekend?! We’re excited to see PR’s get set and see you crush those Saturday mornings!

Fuel Fixx: Stuffed Acorn Squash

Looking for that perfectly healthy, yet satisfying, fall recipe? You don’t have to look any further — we have brought a delicious Stuffed Acorn Squash recipe for everyone to enjoy.

This is a great recipe to prepare ahead of time, and to enjoy for dinner and lunch the following day. Not only is acorn squash in season (and extremely tasty), it has numerous health benefits. This particular squash helps strengthen your immune system – which we all need a little extra boost this time of year, along with fighting any inflammation we may have post Fixx!

Ingredients:
– 1 cup dry quinoa
– 3 acorn squash
– 2 ½ tbsp. preferred cooking oil (olive, grape seed, avocado, coconut)
– 1 cup diced onion
– 2 garlic cloves – minced
– ½ cup celery
– 2 cups mushrooms cleaned and chopped
– ½ cup cranberries (fresh or frozen)
– 1 tsp sage, thyme and salt (Himalayan if you have)
– ¼ tsp. cinnamon

Directions:
– Preheat oven to 375 degrees
– Cut the squash in half and scoop out the seeds and pulp
– Place cut side up on sheet, drizzle oil and season squash with S&P
– Roast for about 30 mins or until you can easily stick a fork into it
– While the squash is roasting, saute the onion, celery and garlic in the oil until tender (4 minutes or so)
– Add mushrooms, cranberries and spices. Saute about 7 minutes and then add the cooked quinoa and stir to combine.
– Keep veggies on low while squash finishes roasting. Stuff the squash with mixture and then roast in oven for a final 10 minutes

Quinoa is a great source of protein – it is the only plant based protein that contains all the essential amino acids our body needs. So, if you are a current vegetarian, or just trying to cut back on your animal protein intake – quinoa is definitely something you should be adding to your meals.

So let’s embrace the cooler temps and the delicious fall flavors and try some new recipes to fuel us after we get in our FIXX!

SEPTEMBER MEMBER OF THE MONTH: GABRIELLA MASTRANGELO

Our September member of the month always walks in with a smile on her face and no matter what class she’s taking, Gabriella Mastrangelo comes ready to work. Whether it’s getting one inch lower in Sculpt Fixx, or snagging that extra meter in HIIT, Gabriella never backs down from a challenge. Most days, we are lucky enough to start our day with Gabriella in class and then see her again for one more mid morning workout before she heads to work or school. We are inspired by her strength, determination and ability to manage her very busy schedule and still keep her health and well being a main priority!

We’re excited to give Gabriella the title of September Member of the Month, and decided to get to know her a little bit more on the blog this week. Awesome job, Gabriella and way to inspire us all this month!

How did you first hear about Sweat Fixx?
I first heard about Sweat Fixx through a friend when you first opened and through a few running friends!

What keeps you coming back?
This is hard to answer, because there are so many reasons why I keep coming back. The biggest reason is the community and the instructors!

The second reason is that Sweat Fixx makes me proud of my body just the way it is and I’ve waited a long time for that. I had an eating disorder about ten years ago. It’s something that never really leaves you, but coming to Sweat Fixx has helped me realize that it’s not about “thin” – it’s about being the best version of you and keeping your body and mind strong.

What’s one thing that you look forward to every time you come to Sweat Fixx?
I always look forward to a good sweat and healthy belly laughs!

What motivates you to be stronger?
My husband.

He actually got me the  three class pass and loves that I enjoy it so much. The other piece of it is being a part of the community and working on getting stronger with others in class.

When you aren’t crushing it on the rower or mat, where can we find you?
You can find me at school or my kitchen table studying for my nursing exams or at work. I also enjoy running the lake and spending time with my family and friends.

What’s your guilty pleasure?
An extra dirty martini with six to nine chili stuffed olives and stovetop popcorn.

What are you most proud of accomplishing since you first came to Sweat Fixx?
I’m most proud of committing to the classes and showing up. Hitting 150 meters during HIIT is up there too!

One tip that you would give to someone who is coming to Sweat Fixx for the first time?
Get ready for the best workout of your life, you’re never going to want to leave! Embrace the burn!