Sweat Fixx

Low Impact | High Intensity | Total Body

5 Ways ROWING Can Help You Kill It At The BARRE

Hey everyone- Kayla, here! You have likely seen me at the desk or next to you in class. When I’m not at Sweat Fixx, I also a Barre instructor at Xtend Barre in Burlington. I have been teaching there for just about a year. Before teaching Barre, I was a competitive dancer for 12 years. I fell in love with Barre and all the ways I could integrate dancing into my workouts.

Like many people, I was exclusively working out at the Barre. I came across an opportunity to work the front desk at a new Row and Sculpt studio in Wakefield, and it was nothing like I had seen before. I was a little nervous at first, but after a few classes I am blown away at how much Rowing can compliment my time at the Barre.

Many of us are skeptics and look for a good reason to change our routine. Here are 5 reasons that Row will compliment Barre so well:

  1. Rowing hits both large and small muscles: When was the last time you realized that your fingers were getting a workout, too? Rowing is a total body workout that will leave you feeling stronger than ever. One of the major areas that rowing strengthens is your back. These movements allow you to stabilize your spine. In the barre class, you will notice improved posture. You’ll have a longer line between the crown of your head and your tailbone and relaxed shoulders that are rolled back, showing how confident and fabulous you are.

  1. Rowing helps build muscle strength: One of the primary muscles that a rowing workout strengthens are the quadriceps (the large muscles in front of your thighs.) As your quads become stronger, exercises can be done more efficiently and with greater strength. This means deeper second position plies, higher jumps or lower lunges. The options are limitless to feel stronger and show the barre star you really are!

  1. Rowing Improves muscle and joint mobility: Rowing conditions many different muscles and joints without straining them – think low impact, high intensity for maximum results. 84% of your body muscles, to give you a better idea. The combination of low impact paired with high intensity makes rowing the ideal for those with arthritis, osteoporosis, or any other difficulties with their joints. Your muscles and joints experience a wide range of movement during a row workout, helping to minimize stiffness and increase flexibility. This increased flexibility will be noticed at the barre. Higher battements, deeper curtseys, and an untouchable arabesque – surprise yourself with your new and improved limits!

  1. Rowing helps the heart: Due to cardio bursts, Row keeps your heart rate up. An elevated heart rate during class means more benefits for your body. You’ll burn more fat, improve your stamina, decrease your cholesterol and improve your immune system. What does this mean for your barre classes? Less stopping! You will develop the stamina to continue through each pulse, lift and plié without breaks. You will be stronger than ever thanks to working out one of your most important muscles- your heart!

  1. Rowing helps you find your best body: Something that is not often talked about is the factor that genetics have in the changes you will see in your body for any given workout. You may never have a ballerina body and guess what – that’s ok! You may have a challenging time gaining muscles in your glutes but see results quickly in your arms, each and every body has a different composition and responds to workouts differently. Combining the small isolated movements of barre with the strength training and cardio component that Sweat Fixx offers with their signature Fixx classes will help you see the results you have been craving.

As a fitness instructor, I’ve made the commitment to incorporating workouts other than barre to help me gain strength and mobility. The crew at Sweat Fixx have made this commitment to myself easy by motivating me through classes and holding me accountable.  In the short 4 weeks that I have been rowing, I not only feel stronger, I’m able to push through longer sets of pulses without burning out as fast. Give Rowing a try, you won’t be sorry!

Instructor Spotlight: Miriah Corso

Back with some hard hitting questions to another one of our amazing instructors, Miriah! Miriah is at Sweat Fixx every Monday and Tuesday night and her positive energy is contagious! So how does this working mother of two stay so fit, always match so perfectly and have the best hair ever?! We sat her down to get some answers!

1. Tell us a little bit about your job outside Sweat Fixx

When I am not getting my row on, I am an ultrasound technologist at an outpatient facility, a mom of two beautiful children, and the wife to a crazy Italian husband!

2. When you aren’t sweating it out on the rower where can we find you?

If I’m not sweating it out at Sweat Fixx, I’m either working at the outpatient facility doing ultrasounds or staying super busy with my five and two-year-old! Gymnastics, dance, swim, and soccer… Sometimes I feel like a taxi. Can’t forget my husband and my huge dog! We love to go to Lake Winnipesaukee on the weekends, though the 2 hour drive is torturous with the kiddos, we have a blast!

3. You have 2 kids work 2 different jobs, how do you find the time to do it all and still have fitness as such a huge part of your life? (HELP we need tips on balancing everything!)

I honestly have no idea! I try to schedule time for me. I put it in the calendar… if it’s in there it has to happen!  I feel it is so important to take care of myself in order to take care of my family!  I also have an amazing mom who has been helping me a lot lately! She is the best! Thanks, Mom 😉 

4. What’s your go to local spot bar or restaurant ?

As bad as this is gonna sound, the Golden Ginger… a Chinese and sushi restaurant near my house. I finally caught on to my husband’s trick… Order a couple mai tais at the bar along with the food to go. Now I know why he always wanted to pick up the Chinese!

5.  Favorite adult beverage?

Red wine you make me feel so fine ;). I also have a love for margaritas! I don’t discriminate, though

6. What is your favorite Sweat Fixx class and why?

Probably Rowfixx! I love the intervals, on and off the rower!  I love that everyone’s class is different and always challenging!

7.  Your outfits are ALWAYS on point, favorite fitness clothing lines?

Lululemon has been a go-to for years, but I have a new love for my #BootyByBrabants. I am super matchy-matchy, so I put some effort into my attire. I think I have more workout clothes than regular clothes – I call it my uniform since I pretty much live in leggings!

8.  Whats one piece of advice you would give to a person walking into Sweat Fixx for the first time?

Work at your own pace. This is your work out. Work hard and push outside your comfort zone, but do what is best for you!

Thanks Miriah! — You can find Miriah at Sweat Fixx every Monday and Tuesday at 6:45pm! 🙂

 

FIXX the way you FUEL your life!

Michelle Thomas is not only a group fitness instructor at Sweat Fixx but also a certified wellness and nutriton coach though the Institute of Integrative Nutrition. She has been working with a wide range of clients to help them develop meal plans that fit their lives and goals. 

To fuel means, “to supply or power”. That is exactly what we want to help you do. Whether it is gearing up to jump on a rower and dominate your workout or finding the best way to RE-fuel after that kick ass Sweat Fixx class, we want to help you fuel your body the best way possible. What that means to us: REAL and  CLEAN nutrition.

As trainers, one of the most common questions we are asked is, “what exactly do you eat?”. Being a certified nutrition coach, I can say that its not that simple. There isn’t one path, plan or regiment that works for all of us. What works for me or the other trainers here at Sweat Fixx may not work for you. We want to help our clients find the right direction toward the happiest and healthiest versions of themselves.

I aways tell my clients how important it is to prepare themselves for their workout with proper nutrition and hydration – because sometimes just showing up is not enough. Consuming complex carbohydrates before your workout will help push you to your max and avoid fatigue. Grab a banana or a cup of oatmeal about 30 minutes before you come to class. You’ll notice how much strength and energy you will have! Proper nutrition is just as important post workout. Protein will help refuel and repair muscle and healthy fats help with recovery and fighting any inflammation within your body.

Like I mentioned before, different foods work for different people. This is why its important to listen to your body and find what works for you. Here are a few helpful hints…

  • Fuel up with protein – especially in the morning! This will help curb those sugar cravings by balancing your blood sugar right from the start of your day!
  • Avoid packaged, processed foods *Preparation is a huge part of healthy eating – have meals and snacks ready to grab and go so you can avoid the take-out lunches or vending machines.
  • HYDRATE! Our mind and body can play tricks on us sometimes and when we think we may be hungry we may actually just be thirsty. Use a reusable water bottle and always have it filled up near you.

After reading this you may be asking yourself “okay so what do I do from here? Where do I start?”. At Sweat Fixx, we love to see our crew succeed and we want to help set you up for success. In order to help you do that, Elise and I will be launching a Fuel Fixx program. By signing up for either the 10 or 21 day Fuel Fixx, you receive an initial consultation where we can talk through your goals, concerns and any questions you may have. Next, you receive a customized meal plan based on the plan you choose. Not to worry, we’ll include some healthy and delicious dinner recipes! In addition to the meal plan, we will provide you with check ins throughout the week so you will not be in this alone!

 Why try Fuel Fixx?

  • This is not your typical “diet” or quick trick to lose weight or help you reach your goals. Instead, it is tailored specifically for you and teaches you to eat CLEAN and REAL foods.
  • Accountability. Sometimes it isn’t easy making a change and when it gets tough its good to have someone there motivating you and not letting you give up! I will be checking in throughout the program to see how you are doing, answer questions and to remind you that you can stick to healthy eating even when it seems impossible!
  • Planning is a huge part of the battle. If you aren’t prepared and committed to healthy eating then it is too easy to fall off track. That is why our customized meal plans and healthy recipes make it easy for you to stick to your goals!

Interested? Email Info@sweatfixx.com or come into the studio to chat about your intial consultation!

Instructor Spotlight: Meet Jaime Reichlen

You have seen her around Sweat Fixx, you’ve taken her diesel Fixx classes, now it’s time to get to know one of your favorite Fixx Instructors, Jaime Reichlen, a little better! We sat her down and put her through some hard hitting questions:

What caused you to get into fitness?

I played sports all throughout high school, so when I got to college I needed something to fill that void. I used to go to the gym at my school and run for an absurd amount of time on the treadmill. That obviously was wicked boring, and wasn’t the best on my joints, so I began to look for different way to workout. As I started to join different studios and teach classes, I began to meet people who shared my same passion for working out. And now these people are the ones that have caused me to stick with fitness throughout the years… So thanks friends 🙂 !!

What is your favorite Fixx Class and Why?

HAHAH am I a psycho if I say BattleFixx? Apart from the fact that it is a heck of a workout (no you will not die), but the competitive aspect of this class is what makes me love it so much! Not only are you racing other people in the class, but you are also racing yourself, trying to beat your time from round to round, or class to class.

HOWEVER the best part of this class by far is the support you receive from fellow fixxers – there is nothing better than when the entire class is cheering, encouraging you to knock someone else off the battle board

PS-Look out Elise, I’m coming for your spots on the record board! AYOO

Whats one thing most people don’t know about you?

Umm probably that a graduated from Boston University with honors in just 3 years. Yes the truth has come out, I am BU class of 2014, not 2015….

When you’re not at Sweat Fixx, what can we find you doing?

My life pretty much revolves around teaching… when I’m not teaching at SweatFixx, or taking classes, you can find me teaching and taking spin classes. And when its time to give my body a rest from working out, you can find at Bedford High School teaching stats, calc and precalc. I have been teaching at BHS for three years now, and absolutely love it.

When I’m not in the classroom or studios, you can find me spending time with family and friends. I think anyone who knows me knows I love to stay active, so I am always down to so anything that gets me out and moving.

Favorite drink to retox with on the weekends?

My friend Jose of course! I am absolutely a tequila girl. If I can get someone to take a shot with me at the bar, I’ve had a successful night! However, if my friends aren’t down for that, I’ll just take a vodka soda with lime.

 

If you could eat one food for the rest of your life what would it be?

Weird, but I would have to say gluten free pretzels, maybe with some hummus, but the pretzels HAVE to be gluten free. And no, I do not have a gluten allergy, there there is just something about the crunch that comes with these pretzels.

What are you favorite songs to blast during one of our #BattleFixx  classes right now? Any go tos?!

I gotta admit, when Mr. West is in the building (Kanye West) my rowing game is on point. I don’t think I can pick a single song, but I do love the old Kanye the best. Anything from his first few albums really gets me going. My top picks currently might be ‘Heartless’ or ‘Stronger’ but like I said, anything Kanye.

Favorite quote?

Throwing it back to the PreK era, my favorite quote still to this day is “treat others the way you would like to be treated.” Although it seems kinda cliche, this is something I always try to live by. Every relationship is a two way street, and you can’t expect a person to do a certain thing, or act a certain way, unless you do the same.

If you had one piece of advice to give to a Sweat Fixx newbie what would you tell them?

JUST.KEEP.GOING – close your eyes and row. Don’t worry so much about the numbers on the screen, but instead focus on how your body feels and the strength you have; you are always stronger than you think. Your mind will quit before you body does, guaranteed.

You can check Jaime every Tuesday at 5:30am, Thursday at 6:45pm, and Saturday at 7:30am! Book your rower here!

Fitness Goals 2017: Strive To Be Better Than Yesterday

Amanda here! I am one of your Sweat Fixx instructors and you can come Row with me Friday mornings at 6am and Sundays at 8am! But let’s talk fitness goals for a second..

New Year, New You, right? We’re now solidly halfway through the first month of 2017 – the month where many of us made resolutions to either try to break old habits or create new ones.

How many of you made a resolution to get healthy this year?

I was one of those people who used to set HUGE resolutions, like “this year, I’m not eating bread, so I can lose 20 lbs”, or “No eating dessert, so I can lose 20 lbs”. And then, come January 19th, I would cave.

I know I’m not the only one who has routinely failed my “New Year’s Resolutions”

So for 2017, I challenge you to re-think your resolutions and set yourself a series of goals. Goals that are attainable, with a little bit of work and discipline. Smaller goals, will eventually get bigger and bigger… until you hit December achieving something that you didn’t even think was possible in January. How awesome will THAT feel?

If you set a goal to try a new workout in 2017, try some new workouts! It feel a little awkward at first, but since you probably won’t be the only one doing the class for the first time, that awkward feeling shouldn’t last too long. After going to a couple classes, you’ll most likely find one that you like. Once you find a class you enjoy, chances are you’ll keep going back! The best part of enjoying your workout? You’ll not only get results, but you’ll also probably make some awesome friends along the way too (#fitfam).

Instead of setting traditional black and white, “I-must-achieve-this-or-I’m-a-failure” resolutions, why don’t you simply try to be a little bit better than you were yesterday? If you strive to be a little bit better tomorrow than you are today, do you know what kind of fitness goals you can crush?! All of them!

So today, jot down one thing you’d like to try to accomplish tomorrow in regards to your fitness. Do you want to schedule a class for later this week, or take a walk during your lunch break? It’s totally up to you. All you have to do is write down those goals, strive to meet them, and then work to be a little better tomorrow than you are today.

Tomorrow is always a different day, and the only person who can keep you accountable is you. So whether you decide to be a little better with meal prepping or making sure you schedule your workouts, the only person you have to be better than is the you that you were yesterday.

-Amanda

#MyFirstFixx – Fears, Questions & I’m New, OH MY!

Hey Crew!

Kathleen, here! I’m your resident Sweat Fix Assistant PR rep & you’ll also catch me at the front desk!

I want to kick off GRAND OPENING WEEK by saying how excited I am to share this experience with all of you! Inside the studio, we’re so excited and working hard to get ready for you to see it for yourself. The amount of respect and admiration I have for Elise in taking a leap of faith by starting something the Greater Boston Area has never seen before is unparalleled.

I want to share my thoughts, concerns and feelings going in to my first row classes, hoping they will ease yours.

My first Row Fixx class while getting the studio ready gave me some serious anxiety. Although I spin 4-5 days a week and lift, I was so anxious about taking these classes. Some of my thoughts were:

  • What does a row class consist of?
  • Can I complete a class?
  • I have some physical limitations; will that stop me from rowing?
  • How do we track progress?

I not only completed class, I didn’t throw up and I keep coming back to get my fixx. I’m getting stronger and better – so will you!

Row classes, though intimidating, are just like trying any new workout. Go at your own pace, but strive to stay outside of your comfort zone. Instructors here at Sweat Fixx will walk you through a workout that combines rowing as well as strength on and off the rower.

Contrary to popular belief, rowing is not all upper body or arm strength. You’ll hear, 60/20/20, all the time in class. Rowing is 60% legs, 20% core & 20% arms. 60% legs… you’re going to want to remember that, it will help you keep pushing and really get that drive.

No class will keep you on a rower for too long, though – you’ll be getting off to work some strength and give you that active recovery. Some exercise off the rower can include:

  • Bicep curls
  • Tricep extensions/dips
  • Planks
  • Oblique & Ab work
  • And more!

Sweat Fixx has a variety of weighted dumbbells to fit everyone’s needs. There are always modifications for exercises– don’t be afraid to modify. Progress is something personal, you can track this by your split time or time to do specified meter sprints. The rowers have monitors that show these numbers to you. Progress could also be as simple as using less modifications in class.

The instructors are very approachable and will help you along the way. Don’t be afraid to ask questions, it seriously has helped me to ask even the “dumb” questions. Just like they say in school, the only stupid question is the one you ask yourself on the way home. Before class, letting instructors know your limitations or injuries will only help your workout. Personally, over the head weighted exercises don’t work well with my body. Letting the crew at Sweat Fixx know not only helps them queue modifications but also to keep an eye out for something that may cause you struggles.

Remember, this is your workout and we’re just here to motivate and push you. You’ll find me behind the front desk, snapping photos and next to you in class. Feel free to say hi or ask questions! I am looking forward to #GetMyFixx & see you guys get yours!

xo Kathleen