HIP Power Yoga Workshop with Marla

photoCome  learn  what  the HIP  Power  Yoga  class is  all  about!

Though power yoga classes can vary widely from teacher to teacher, they will most likely appeal to people who are already quite fit, and enjoy exercising.  Prepare to work hard and work up a sweat. I have been teaching yoga for 14 years and offer variety on the yoga poses and stretches you may be familiar with.

Yoga means union, or connecting breath to movement. Power yoga, in which movement is synchronized to the breath, is a term that covers a broad range of yoga classes.  The breath becomes an important component because the teacher will instruct you to move from one pose to the next on an inhale or an exhale. Expect strong consistent movement, not just stretching.

On Saturday, I will teach the basic yoga postures that we will work on in the class, along with modifications and variations that will make this class perfect for you!

This class is a donation based class and will be offered FOR YOU, and you may find that this is the perfect compliment to your weekly HIP classes. Please sign up at the studio for class.  Two classes are offered and hopefully you can attend one!

Saturday February  1st    &   February 8Th

4:30 pm – 6:00 pm

Suggested Donation $15.00

~Give what you can~ Take what you need~

How Pilates and Yoga Can Make You a Better Person

pilates and yogaPilates and yoga are both considered mind/body disciplines. Both exercises target strengthening the body while at the same time focusing on concentration and breathing. This combination can create powerful workouts and simultaneous meditation. While there are a few basic differences between the disciplines, the overall results from each can help make you a better person.

If nothing else, the movements and poses in each exercise can help you tone and strengthen your body. Exercise in any format can increase endorphins and cause you to feel happy. Additionally, people who are satisfied with their overall fitness and the way they look tend to be happier. As sickness or injury can be a cause of stress, bodies that are operating properly are one less thing for their owners to worry about.

However, being a better person isn’t just about being fit or being happy. What it means to be a better person may vary in each individual. Both Pilates and yoga teach certain skills that can create or improve overall wellbeing. For example, both disciplines focus on breathing. While this may sound superficial, it is actually an incredible tool for teaching yourself a number of things.

Deep, focused breathing is a form of meditation. Taking an hour for a few days a week to meditate can go a long way toward managing stress. Studies show individuals who regularly practice yoga have less stress and feel less anxious. This could mean returning to work after a yoga class ready to tackle an inbox full of “urgent” emails with a positive attitude.

Additionally, instructors encourage participants to clear their minds during class. In fact, if you find yourself thinking about your job or your children, you are encouraged to clear your head and instead focus on your breathing. Teaching yourself to put worries aside is an effective way to prioritize and keep calm.

Lastly, a major benefit of focusing on your breath is that it forces you to live in the moment. The only thing you are supposed to think about is the air moving through your mouth into your lungs and then back out again. Many regular Pilates and yoga participants attest that their practice helps them learn to stay in the present. Even if they get caught up in the craziness of their day, a class can remind them to return to the present.

When you teach yourself to focus on the present, you learn to be more appreciative of what you have. Focusing on the “now” can help you avoid worrying over past guilt or future situations. Clear thinking enables you to concentrate on the things you do have and the things you can change. This can result in being more productive and more thankful for where you are in life.

If you are someone looking for a way to relieve stress, you may want to consider hitting the mat or the reformer. Both yoga and Pilates aim to help calm the mind through gentle, focused breathing and exercises. Participants are encouraged to live in the present and spend an hour thinking of nothing but their breathing and movements. Taking that hour a few times a week is proven to decrease stress levels. Practicing these disciplines can make you calmer, happier and appreciative – perhaps even a better person.

Pilates Classes – What You Need to Know Before You Go

pilates classesIf you are a Pilates novice, but want to partake of the many benefits that come with this full-body workout, then there are a few things you need to know before your first Pilates class. It can be intimidating to go into a new workout without knowing what to do, what to expect, or how you are going to like it. Pilates classes are a great workout for beginners or people trying to start back into a workout routine. Most Pilates moves can be modified, to make them do-able for almost any fitness level, while still being effective at raising your heart rate and toning your muscles. The following suggestions are just a few things you ought to know before attending your first class. With these in mind, you are more than likely to have a great first Pilates experience.

What to Bring

It is not uncommon to worry about what to bring to your first Pilates class. After all, you may be intimidated by seasoned class members, or feel uncomfortable in new environments. Typically, you do not need much for your first class. Always bring a cold bottle of water to keep hydrated throughout and after the workout. Depending on where the class is being held, you may also want to bring toe-socks. Toe socks are a special gripping sock designed for pilates. They allow you to hold positions on the reformer without slipping. HIP Studio sells toe-socks at the counter. If you don’t have a pair be sure to show up a few minutes early to get one.

Appropriate Pilates Attire

Your Pilates attire should be based solely on your taste and comfort level. While you may want to look cute for your workout, remember that functionality is just as important as appearance. For women, be sure to wear a supportive sports bra that isn’t too tight. This will allow you to participate in all of the exercises comfortably. Keep in mind that there will be a lot of movement. Most of our students like to wear pants or Capri pants and a comfortable, supportive top allowing your body to move across the reformer quickly and comfortably.

The Best Results come with a Positive Attitude and Determination

When attending your first Pilates class, remember that you probably will not be perfect at it on your first try. Like most workouts, you will gradually gain strength and endurance with continued determination. If you set your mind to accomplishing goals in your Pilates class, you will see progress and success with a positive outlook and continued attempts. For your first workout, it is okay to push yourself a little bit to get yourself into the swing of things, but also know your limits. Don’t overexert yourself to the point of exhaustion or injury. These two beginner mistakes can lead to the inability to continue with your workout program, or a lack of motivation. By gradually working up to your goals you will see all that you can achieve, and more fully enjoy the benefits of your hard work and effort.

Do This in Your Barre Classes for Extra Burn

barre classes

Everyone wants to know how to get the most out of their workouts. There is a lot more to all around fitness than just working out, but there tend to be a few things that you can do to help feel that extra burn. If you regularly take barre classes at HIP Studio, you know we work you until you shake! Here is how you can go the extra mile, burn more calories and develop more lean muscle. Here are a few ideas on what you can do at the barre to help reach that burning point.

Tighten your abs as you go through each move. It might seem like such a simple thing, but if you are not tightening your abs while you are working out, then you are not likely to achieve the burn you want. Tightening your abs forces your body to work a little bit harder. Your muscles are working harder, and thus you are helping them to grow stronger. Throughout your entire workout, you should try to pull your abs in.

Work to increase your heart rate during your routine. Again, this might seem like a no-brainer, but some people think that if their heart rate is down and they aren’t breathing hard, they are still getting a good workout. Even if your workout seems simple, you should be working hard on flexing your muscles and doing the moves so that your heart rate is increasing. If your heart rate isn’t elevated during your workout, you’re not likely to feel the burn.

Increase your weights where possible. Barre classes are usually about building lean muscle, tone, and flexibility. The weights or medicine balls that you use will be very light, but this doesn’t mean that you can’t increase them a little bit. Increasing your weights will help your muscles to work harder, and you are more likely to find the burn by upping your weights once in a while.

Move out of your comfort zone to more advanced moves. If you are still doing beginner moves and you cannot feel the burn any longer, it might be time to move on to something more advanced. Your instructor will likely be able to show you how to modify your barre moves to a new level. This should sufficiently challenge you enough for a while to feel the burn all over your body.

Step up the pace. If you are working out at home, you might be able to adjust the pace of your exercises.  You might be surprised at the burn you can achieve by simply changing the rate at which you complete certain parts of your routine.

Barre classes are great for building on your flexibility, lean muscle, and tone. If you are struggling to find that burn that you want during your routine, you might try some of the suggestions listed above. You should also be able to talk with your instructor about how to better get to that burning point during your workout. Above all, be safe with your adjustments to your routine so that you don’t end up hurting yourself. After all, barre is supposed to help you improve your body in a fun way.

Barre Classes: 4 Myths, Busted!

1) Barre Classes Are Just For Dancers, FALSE!

I’m sure you walked in to your first Barre class and thought, oh boy, look at all of these dancers. What am I doing here? Well guess what? They aren’t dancers, they just look like them! And you are about to! Yes, the Barre workout was developed by a German ballet dancer who combined her ballet Barre workout with rehab exercises after a back injury but that doesn’t mean that you have to be a dancer in order to look and feel like one!

2) Barre Classes Are Just for Women. NOPE, Meet Eric! 

barre classes

Everyone, meet Eric! Eric is a very healthy, handsome, successful man living in Hermosa Beach. Eric also happens to be a Barre student and was willing to answer a few questions for us.

HIP: Eric, why did you decide to take Barre classes?

Eric: I Decided to try the classes with my buddies because a few of our girlfriends who were going convinced us to go and were swearing by the workout. (Of course they also mentioned that a lot of the girls taking the class were quite attractive, and that did not hurt!)

HIP: Tell us about your experience . . .

Eric: My experience was really positive.  It is a great leg and core workout and I was always pretty spent after an hour session.  The ab-exercises were really great and I enjoyed the short meditation session at the end of the class to cool off and clear my head.  My legs and core felt really strong by the end the time I went to the classes and it was great for surfing and volleyball!  I think my shoulders got moderately stronger from the light-weight exercises they had us doing, but I didn’t witness an increase in size.

HIP: How frequently do you take Barre?

Eric: The first month, I took the classes 2-3x/week.  After that I tapered off to 1-2X/week and maybe only a few times/month towards the end of the period when I was working out there.

HIP: Were you often the only male in Barre classes?

Eric: No, I was never the only male there.  The first month we had a solid group of 4-5 guys going, but that tapered as time went on.  There was always 2-3 other guys there when I went, regardless if they were people I knew or not.

HIP: Thanks Eric!

3) Barre Classes Don’t Make You Sweat, WRONG! Bring A Towel.

The main original fundamentals of Barre workouts are small deep muscular movements done repetitively working specific muscle groups to near failure. Extra special focus and control is paid to the legs, butt and abs. Stretching sequences are commonly included throughout this intense workout. If that doesn’t make you sweat, then we don’t know what will! Be sure to bring a towel to your next Barre Class.

4) Barre Is Not Cardio. NO, It’s Better!  

A cardio workout is one that uses a wide variety of muscles. It requires a pulse goal of 65 to 85% above each individual’s regular resting pulse. Take your pulse in the morning before arising from bed. Count it for 60 seconds. Normal Resting Pulse Rates range from 60 to 100 beats per min. However, they vary person to person and may be higher or lower depending on your overall health and workout habits.

During a 50 minute Barre Class at HIP Studio your heart rate will go up and down while working your muscles to ultimate failure. We like to call this “the shake” don’t be embarrassed when you get “the shake” this just means that you are doing everything right! Not only are you increasing your heart rate and burning fat in those problem areas, you will also experience what we like to call “the after burn” where you are burning calories well after your workout. Something traditional cardio like running doesn’t provide.

Glad we were able to clear that up. Are you ready to see for yourself? HIP Studio offers Barre Classes daily. Sign up today. Don’t forget your towel and you’re A-Game!

How To Deal With Soreness After Your Pilates Workout, Written by: Kayte Corrigan

Pilates Redondo Beach

If you’re just starting classes in Pilates in Redondo Beach, chances are pretty good that you’re going to experience some soreness at first. Although it’s not possible to completely eliminate this pain, there are ways to help.

Pilates is a great workout to condition all the muscle groups in your body, and because your muscles are going to be challenged, you should definitely expect some soreness–especially if you’re just beginning an exercise routine. Although it can seem terrible while you’re going through it, it’s important to realize this is usually a good pain: Your muscles are rebuilding and getting stronger, leaner, and more fit. If you’re just beginning or changing classes, you may want to talk to your instructor experienced in Pilates in Redondo Beach about what type of pain to expect with your particular class.

What causes post-workout pain?
As you challenge your muscles to the limit, their fibers break down and rebuild themselves, healing tiny tears in the tissue and building endurance while they recover. Although it can hurt, it’s a good thing. In addition, while your muscles heal you’ll continue to burn more calories even while resting!

Anytime you start a new exercise program with Pilates in Redondo Beach, change around your usual routine, or increase the intensity of your workouts, you can expect some more muscle soreness as your body gets accustomed to the new routine and recovers. You’ll experience the worst of the soreness just after your new routine, but the good news is that your body will quickly adjust and further soreness won’t be as severe.

How can you prevent or relieve muscle soreness?
There’s no way to completely prevent muscle soreness after a new workout or change in routine, but there are some ways to help your body cope. It’s important to warm up and cool down before any workout. Stretching may not lessen the pain, but it can help keep you limber and prevent stiffness after exercising–plus, stretching really does feel good when your muscles are tired and sore! Good nutrition and hydration are crucial parts of your healthy lifestyle, because they support your muscles’ recovery and give them the energy they need to rebuild. After doing Pilates in Redondo Beach, you may want to use a foam roller to workout your tight muscles. And probably most importantly, listen to your body. If you simply can’t take the pain, you may be overdoing it and should take a rest day and let your muscles recover before working out again.

There is a difference between normal post-workout soreness and injury. Because normal soreness after a workout can seem pretty bad, it can be hard to determine whether the pain you’re feeling might be something more serious. If you’re experiencing sudden, sharp pains when you move (especially around the joints), or any type of swelling or bruising, you most likely have injured yourself and you shouldn’t continue your workouts until after you’ve recovered. The best way to prevent injuries is to take each change in routine slowly and gradually.

Muscle soreness while doing Pilates in Redondo Beach is a normal and healthy part of working out, but there’s no reason it should make you miserable. Talk to your instructor for more suggestions on how to deal with soreness with your own workout routine.

 

Superior Fitness Classes, Including Yoga, Hermosa Beach, CA

Yoga Classes are Everywhere; Hermosa Beach has a Prime Studio!

Yoga is a practice that unites our energies and balances our bodies and minds.  How do you think you would feel if your body and your mind were balanced? I am pretty sure that most of us would love it if it were! It seems that classes are popping up on just about every corner, offering a class that teaches yoga. Hermosa Beach is no exception to this!

In a typical class for yoga, Hermosa Beach, you will see people at all different levels, all ages, shapes and sizes.  Some will be yoga enthusiasts some beginners, and others may prefer pilates classes or other types of workouts and only practice yoga once per week. The yoga exercises are simple but powerful.  During the class, the instructor will help you calm your mind, and to make you aware what is going on with your body. Relaxation between the exercises and at the end of the class will accomplish just that – relaxation of the mind and body.

yoga Hermosa Beach

Yoga classes include exercises to loosen the muscles, and a warm up, followed by positions that will focus on the abdominal muscles and the back, incorporating flexibility to the back, spine, hips and groin. A typical yoga class ends with relaxing the body and mind, as a preparation for meditation.  As general rules to yoga, Hermosa Beach, we recommend that you remember three things.  Do it slowly, do it with awareness and be as stable as you can in your final posture.

In order to achieve the balance of mind and body, proper breathing is necessary to your workout.  By primarily breathing through the nose, we are encouraging richly oxygenated blood to travel to all body tissue, which assists in achieving positive health.  During the class, as you breath deeply, you are able to hold poses longer and with more ease.  The benefits of yoga are numerous.  They include increased flexibility, protection from injuries, improved athletic performance, weight loss, a more balanced metabolism, increased strength and tone as well as an increase in energy and vitality.

If you are a beginner, to make your first class more comfortable, remember these few tips.  First, try not to eat for 30 minutes before your class.  It is more difficult to twist and bend on a full stomach.  Next, arriving early will allow you to meet with your instructor and fill out necessary paperwork.  When doing the actual moves, try to unclench your fingers and toes.  Every pose will be easies when you are relaxed.  One very important thing to remember is to trust the instructor.  Remember to breathe, and drink plenty of water.  And the same is for every class at HIP Studio, have fun – lots of it!

Trampoline Workouts are HIP

trampoline workouts

Written by: Kayte Corrigan

As a kid, rebounding is so much fun, from jumping on the bed to mastering a pogo stick. However, this quality of movement has greater benefits then nostalgia from your youth. Trampoline workouts improve balance, bone density, coordination, cardiovascular fitness and organ function. A study by NASA Scientists has shown that rebounding for 10 minutes is better workout than 33 minutes of running.

The fitness trampoline makes a normally high impact exercise, low impact by absorbing 80% of the shock. The period of acceleration and deceleration is increased. This is much easier on the joints compared to running or jogging on a hard surface with no give at all. It also allows bones to become stronger as they respond to the pressure of the rebound over time.

Rebounding can actually help you get rid of toxins in the body. Bouncing on a trampoline stimulates your lymphatic system that helps rid toxins and waste. The change in gravitational force increases blood flow more than exercises on flat land, thus increasing the amount of toxins flushed from the body by around 15%!

With your core stabilizing your balance, you’re toning and getting cardio in one! HIP Studio incorporates the fitness trampoline in Bag of Tricks and 30/30 Burn Classes.