Sweat Fixx

Low Impact | High Intensity | Total Body

Friday is my second favorite F word… my first is…

Fail.

What?

Yes, fail is my favorite F word. Hear me out.

According to the Miriam-Webster Dictionary, the definition of “fail” is “to fall short”.

To. fall. short.

That’s it.

But you know what you have to to do to fail?

You have to start.

Whenever you miss your PR time, or you aren’t quite ready to lift the next set of weights up, you have consciously taken a big step out of your comfort zone. It means you started and even though you may not have met your goal THIS time, you started, you put in work, and you gave it your best.

Every time I sit myself on the rower and strap my feet in tight, I set an intention or goal for class – something that I want to accomplish. You might have even heard me say that at the beginning of class. Do I ALWAYS accomplish my goal? Heck no.

But you know what I do? I show up. You show up. You work your hardest with every push, pull and stomp. We all do.

 

If you set your goals high enough for you to fail, that means you are pushing yourself to be that much better, every single day. The more you work, the bigger you fail, the sweeter it will be when your hardwork pays off and you hit that new PR or you pick up that next set of weights.
Falling short of your goals isn’t the end of your story – it’s just the beginning. You will learn so much about yourself through that “fail”. You will find that fire within you that will continue to grow. Then, once you accomplish that goal… you’ll fail again trying to hit your NEXT goal.

Each time you fail, you show yourself where your limit is. Each time you push that “fail” aside and be just a little better, you prove to yourself just how strong you are.

That’s why fail is my favorite F word.

You can’t fail without starting, and we all know that starting is the hardest part.

How to become a morning workout person.

 

Let’s face it, most people physically cringe at the thought of waking up before 6am. You need your 8 hours I get it. 5 years ago, I found the best way to stay on track with my workouts was to do it first thing in the morning, and I’ve never looked back.

My alarm goes off at 4:30am sharp every weekday, and between 6:30-7am on the weekends.

Most people think I’m crazy but the truth is: I LOVE IT. Sure, when the alarm goes off there are still days I want to throw my phone across the room and go back to sleep, but the feeling of having your workout done by 6:30am just can’t be beat. Gone are the days of dreading the gym after a long day in the office. Let me help you become a morning person, just like I did.

  • Give yourself time to adjust- Don’t go crazy and think you are going to go from 0 to 100- You can’t expect to just start getting up every day at 5am when you never have before. If you think that’s how it works, you are setting yourself up for epic failure. I have seen it way too many times with my friends. They say, ‘Elise I’m going to get up with you everyday!’ Sure, that works well for maybe the first week but come middle of week 2, they are burnt out and that fun little test is over. Start slow! Try one or two early morning workouts to start. Your body will start to adapt to this new schedule and routine. You’ll be surprised at how quickly the adaptation starts to happen. When waking up and working out starts to become second nature, hit it with the second or third day!
  • Recruit Friends- At least in the beginning, if you have a friend holding you accountable you are 10 times more likely to get up and drag yourself to that workout. There are plenty of articles that I’m not going to bore you with, but they show you are more likely to stick with something when you have a friend to do it with.
  • Plan your workout out ahead of time- Knowing that you have booked that Row Fixx class, or your gym clothes are out and ready to go crush leg day will 100% help you when that alarm clocks goes off . You mentally have a plan and a purpose which will help you get out of bed. Personally,  if I don’t have a plan for tomorrow’s workout, the chances of me shutting that alarm off and going back to sleep skyrocket.
  • Takes Classes- At the beginning, I think it helps if your morning workouts aren’t just going to the local gym to walk on the treadmill. You need to give yourself some extra incentive to get up and get moving. Not only did you plan your workout, you invested your hard earned money in a class. Many classes have a late cancel policy. I find that to be yet another extra motivation to get there.

Becoming a morning person isn’t easy, especially if it’s something you’ve never done before. You can do it, though! You’ll thank yourself this summer when your workout is done before 6:30am and you can hit the beach for the rest of the day.

Remember, we’re here to help. My morning routine might not be right for you, but another Crew Member’s might be! Any member of the Sweat Fixx Crew is here to answer questions or share their tips and tricks about how they became a morning person. Just like your workout, go at your own pace and find a method that works for you.

Still not convinced?  No worries, we still have plenty of afternoon classes at Sweat Fixx 😉

 

February Member of the Month: Lindsay Cammarata

 

We are excited to announce our first ever Sweat Fixx Member of the Month, Lindsay Cammarata! Lindsay is a Wakefield resident that has been rocking it in our Row Fixx classes since we first opened. She comes to Sweat Fixx 3 times a week and since she started one month ago, has lost 10 POUNDS! (CONGRATS, GIRL!)  Lindsay always has a positive attitude, even when performing some of her not-so-favorite exerciese (abs, maybe ☺ ). In addition to busting her butt 3 times a week (EVERY week),  FUN FACT she also took initiative and single handled started our 12PM classes on Tuesday and Thursday! She approached our staff and thought it would be great for working professionals in the area to get their fixx during their lunch break, and WE AGREED!  Let’s get to know this month’s rock star a little deeper:

 

What made you try Sweat Fixx for the first time?

I was on Facebook and saw a post about the class. I researched a bit online and then a friend and I decided to just dive in. My first class was 1/22 and I really loved it. I think having a friend to go with the first time was good for me. (We totally agree- buddy system, grab a friend and get your fixx!)

Prior to joining Sweat Fixx what type of workouts were you doing?

Umm.. There are other types of workouts? LOL. Seriously I had just started to change my diet this new year and I honestly didn’t workout at all. (See you can be a complete workout newbie and still rock your first Sweat Fixx class! And you won’t die … 🙂 )

What is your favorite Sweat Fixx exercise or drill you just LOVE to HATE?

I love the relays. I think it is fun to do short sprints and really push yourself. My goal is to LOVE ab work but I can’t see it happening.

10 Pounds ! That is amazing what are some of your healthy go-to recipes you have been complementing your workouts with?

I have really switched up my diet. I am loving a morning protein smoothy to start the day right and then eat two boiled eggs before my workouts to keep up my energy. My downfalls are pasta and bread so I have eliminated them from my diet completely for now. I am a foodie at heart and love to cook and bake. I have been trying to be creative with dinners and just modify a bit. I made greek egg lemon soup this week for my lunches where you substitute the rice with “cauliflower rice” It is really filling and yummy.

When you aren’t at Sweat Fixx where can we find you? Hobbies, social groups etc?

I have three kids 6,4 and 2 so my hobbies are their hobbies. If I had more time you would find me reading or knitting.

What advice would you give to someone looking to try Sweat Fixx for the first time?

 Do not be intimidating. I think that is what holds a lot of people back.

THANK YOU Lindsay! We are so lucky to have you as part of our Sweat Fixx community! Here’s to another GREAT month of getting your fixx!

Breakfast on the go: Sweet Potato & Asparagus Egg Muffins

At Sweat Fixx, our crew is always on the move. From teaching or taking classes to trying to fit in a coffee break (or two)… finding free time to eat well doesn’t always come easy. That is why when any of us find a simple and healthy recipe, we love to share it!

Our on-site nutrition coach and trainer, Michelle, wants to make sure the Sweat Fixx team and clients are properly fueling ourselves both before and after we jump on those rowers! Eggs are a simple and delicious way to fuel up with protein. If you have an early start to the day, making eggs is not the easiest thing to fit in. These egg muffin cups can be made on a Sunday night and then packaged to grab and go in the morning!

Get creative with these egg muffins and try different combinations of veggies or even add some animal protein such as chicken or turkey sausage. They are easily customizable. Below is our favorite way to make them. Add whatever veggies you like and the sweet potato is optional. We think it adds so much flavor along with so many health benefits. Not only are sweet potatoes filled with vitamins (tons of vitamin A!) and nutrients, they also help fight inflammation which is very important for that post workout recovery! Enjoy!

EGG MUFFIN CUPS:

INGREDIENTS:

-Sweet potato

-8/10 eggs

-Asparagus or veggie of choice

 

DIRECTIONS:

-Preheat oven to 350

-Saute asparagus or other chopped veggies in pan until soft

-Slice sweet potato thin and place in bottom muffin tin

-Scramble eggs with salt and pepper (optional)

-Pour eggs over sweet potatoes 3/4 of the way

-Add veggies to each cup

-Bake 12-15 mins

If you are looking for more simple, healthy and delicious meal or snack ideas – don’t forget we are offering 10 or 21 day Fuel Fixx plans for clients. You will receive a personalized meal plan, great recipes and a grocery list. Book your free consultation with Michelle by emailing info@sweatfixx.com

6 Minute Medicine Ball Ab Workout

Elise here!

I don’t think you can ever have too many ab workouts.

By now you all know I love me some ab workouts and since this is my turn to write a blog post,you are stuck with more ab workouts. Sorry not sorry.

But seriously your core isn’t just an area that looks good in a bikini, but it actually affects all other areas of your fitness. Working your core increases your flexibility and balance, which is one of the major ways to deter injuries. Usually when people get hurt in other areas it has to do with not having a strong core. Who would’ve thought back pain could be reduced from doing core work?

Here’s a quick 6 minute medicine ball ab workout to add to your arsenal for days you just can’t make it to Sweat Fixx:

• Tucks: Begin laying on your back arms straight up in front of your face holding onto your medicine ball. You are going to draw your knees through your arms, as if you are trying to touch your knees to your nose. You want to try to get your butt off the ground as much as possible, really crunching your core. On your exhale lengthen your legs down so they are hoovering a few inches off the ground.
• V Twists: For beginners start with your feet on the ground, everyone else feet up thighs squeezing together. You are sitting up tall on your sits bone and a slight bend in your elbows (to kick it up a bit, work to keep straighten your arms completely) Engaging your core and breathing into your oblique you will twist to the right side. The ball gently hits the ground and you will draw yourself back to center then attack the other side.
•Standing Chops: Standing feet a little bit more then hips width apart draw the ball overhead to the right. Like you are reaching towards the ceiling working into those oblique. On your exhale draw the ball to the opposite foot.
•Full Extensions: Begin laying on your back arms straight up in front of your face holding onto your medicine ball. On your inhale crunch your knees in, shoulder blades lift off the mat. Everythng meets in the middle for the intial crunch. On your exhale extend your arms directly over head and feet hoover a few inches off the mat. Hold for one second then crunch everything back in.
•Figure 8 extensions: Here is where the fun starts. Begin nice and tall on your sits bone. HOldng the ball in one hand your will begin to figure 8 your legs . Brining the ball over one leg and under the other. You set of figure 8’s then you are hitting that full body extension from the prevous exercise.

Good luck!

Elise

 

Instructor Spotlight: Amanda Fakhreddine

It’s that time again! Lets get some dirty details on another one of your favorite Fixx Instructors. Amanda teaches every Friday and Sunday morning. If this girl doesn’t motivate you to hit your edge with her “can do” attitude, we don’t know who can. Her energy is contagious and we LOVE her fun twists she puts on exercises. If you haven’t tried Amanda’s class, we highly suggest it. You don’t want to be left out of her crew.

1.Tell us a little bit about your fitness journey? 
There are two parts to my fitness journey, I guess. I was a very active kid, and since my family moved around a lot, playing sports is what helped me make friends. I played three varsity sports in high school (soccer, swimming and softball), and loved the feeling of being a part of a team. I moved to Boston for college, and managed to say in decent shape by taking advantage of the Boston University gym & local studios. Then… it all sort of came to a halt right around graduation. Right after graduation (literally 2 days after I graduated), I started working three jobs and dove head first into becoming a full blown workaholic. I was constantly tired, moody, and going out for dinner & drinks. In 2012, I had been working for a local brewery for two years. I remember in March, I looked at myself and was like “who. the. heck. are. you.” The next day, I started a blog called “The Road To A Healthy Life”, as a way to keep myself accountable for my first goal… running my first 5K. It wasn’t pretty, but knowing that I had to check in with people who were following me helped keep me going. Since then, I’ve run two full marathons, six half marathons, and countless 5Ks & 10Ks.  In 2015, I was invited to speak at BlogFest at IdeaWorld, and fell in love with the fitness world and made a promise to myself that I would explore teaching fitness classes by 2016. In 2016, I broke my foot during a half marathon, so in my recovery I started looking into non-impact workouts and looking into fitness instructor opportunities. Later that year, I started teaching my first bootcamp class and well… the rest is history! 

2. When you aren’t at Sweat Fixx where can we find you?
When I’m not at SweatFixx, you can find me running around like a chicken without a head… 

HA. Ok, for real

I work full-time in Kendall Square as a Security Publications Editor for Akamai Technologies. I also do freelance social media work for my friends up at Deacon Giles Distillery in Salem, MA. I’m also in the middle/end stages of planning my wedding, so I’m frequenting a lot of craft stores in the area (if you have any recommendations – I’d love to hear them!). 

3. How do you fuel for workouts?
I’m really bad at eating before my workouts, since I typically try to get my workouts done first thing in the morning… within 30-45 minutes of waking up. Right after my workouts though, I typically will have a protein shake and a banana before hopping on the commuter rail. Once I get into the office, I make myself a little bowl of fruit and plain greek yogurt.

4,. Favorite Sweatfixx class and why?
This is a tough one… I’m split down the middle on Battle Fixx & Row Flow Fixx. Why? I LOVE pushing myself through the Battle Fixx and that feeling of super valuable discomfort during the 300m sprint is incomparable. I also love the mix of rowing and yoga in Row Flow Fixx – connecting movement with breath is both challenging and relieving. 

5. Go to local bar? What’s your favorite adult beverage?
Oh man – you can catch me having a drink (and sushi) at Sakura in Wakefield… I’m a fan of those Mai Tai’s! In general though, you can always catch me sipping on a hard cider or a local IPA at any bars in the area. 

6. Fun fact about you?
My fiance proposed with a Ring Pop on April 1st, 2016. I almost put it in my pocket right after he proposed with it. Oops. 

7. Favorite quote and why?
“Go confidently in the direction of your dreams! Live the life you’ve imagined” – Henry Thoreau

I love this quote. It’s my gut check. When things get rough or super busy and overwhelming, I ask myself, “is this getting you closer to your goal life? the life that you’ve dreamed of?” If it is, I push through the busy patch and enjoy the ride. If not, I let it go. Life is too precious and too short to not spend it building the life you have always imagined. 

8. Tips for anyone whose thinking about trying Sweat Fixx for the first time?
Try it! The scariest thing about class is literally pressing the “sign up” button. 
The only person you are trying to be better than is the person you were yesterday. Lace those sneakers up and head into the studio. I promise there will be fun music, smiling people and a room full of new friends waiting for you. All of the workouts are scaleable and you are in charge of YOUR pace, so whether you are a seasoned athlete or a workout newbie, you’re guaranteed to get the best workout for YOU. Remember, no one else can see your screen, so it’s really all up to you. Come in and try any of our signature classes, and I am 99.99999% certain that you will fall in love with it!