When doing any sort of workout plan, it is important to remember that we must pace ourselves and not overdo it. While it is exciting to get things rolling and you think that twice a day for two hours at a time is the best way to get fast results, chances are that you will feel burnout and stop exercising all together. My recommendations are this:

• Try not to skip more than one day between workouts. You will lose your momentum!
• When doing cardio… a 40 minute session is perfect. 10 minutes to warm-up, 30 minutes of interval training, and a 10 minute cool down.
• It’s important to stretch after every workout to elongate the muscles and increase flexibility to prevent injury.
• It’s important to strength train 2 to 3 times a week. A 30 minute weight training session is plenty good. Try to fit in 3 sets of 5 different exercises. I like to do Biceps and Triceps together, Chest, Shoulders, and Back together, and Legs and Abs together. Start slow, build strong lean muscle mass.
• Get a buddy! This way you will be accountable to someone other than yourself on those lazy winter days.

Get Movin’! But pace yourself for goodness sake!

It’s hard to believe we are heading into Fall. The smell of cold air and chimney smoke makes me want to curl up in a ball with a fuzzy blanket and watch romantic comedies. Autumn is definitely my favorite season in the Black Hills and I’m excited to be done with the inconsistency of summer.

Having said all that, and now I have you wanting to turn up the heat and relax in front of the “tele,” I want to tell you about a style of yoga that is new in terms of popularity, but old in practice.

Hot Yoga! Doesn’t it sound cozy and almost a little naughty? Well, really it is neither of those things. It is a practice of yoga that follows the Bikram Method of 26 postures in a room heated up to 105 degrees.

Bikram or “Hot” Yoga, has become a favorite style of yoga for myself and many of my studio clients. It presents a challenge, it detoxifies the body, it is predictable, and it may even be a little bit cozy. The heat allows the body to warm up faster and sink into the postures deeper and deeper. It is not a practice for the weak as it requires a great deal of balance and strength. However, the consistency and discipline of this style allows for any yogi to start small and grow into their ability to maintain the postures and find their focus. If you are looking to dive into a yoga program that will challenge your physical abilities and create body awareness, Hot Yoga comes highly recommended.

On a side note, I did take a couple weeks away from blogging as a close friend passed away. I’d like to send a reminder to you. Maybe we only get one shot, and if so, what are you doing with yours? Are you being true to yourself and those that love you?

Just another day, just another weigh in. Then, to my surprise I jump on the scale to read that I am 2 pounds lighter this week. While this diet has been a long process with slow results, I am happy that I have done it the right way by changing eating habits along with exercise. Total weight loss, 8 pounds.

 

Burlesque Booty Burn. Say it three times out loud and try not to giggle!

I find that either people are very eager to try out a burlesque workout, or that they want to pray for those involved. Lately, I have had mixed opinions from clients as to whether it is an appropriate way to move your body. My opinion on the subject is that burlesque doesn’t stray too far from jazz or hip hop, but people don’t giggle or scowl when talking about those two styles of dance.

One thing that cannot be argued is this style of dance movement will leave your muscles fatigued and your brow sweaty. We teach two styles of burlesque…vintage and booty burn. The vintage style has three sections to the workout: blues, swing, and old tyme burlesque incorporating a chair. Similar to what you see in “Chicago,” the musical. The Booty Burn is a modern style of burlesque similar to Go-Go Dancing, but not far from the hip hop dancing you see on shows like So you Think you Can Dance. This style includes a floor routine taking movements from pilates and yoga and giving them a fun spin.

Burlesque movement is not a style that was created for men only. The Burlesque classes we teach are to give women an environment to feel feminine and dare I say, “sexy,” while achieving great physical results for their bodies. It has been a form of fitness that is increasing in popularity and social acceptance. Participate in one 30 minute class and discover a new respect for the dificulty involved in true burlesque dance, not just a bunch of booty shaking.

Just like any form of dance it is expressive, beautiful, and challenging. It leaves a group of women glowing, literally and figuratively, as they leave from class. That is all I can ask for!

Tomorrow hosts another fun and fabulous open house and runway show at Stretch Studio. Each month trying to plan ahead and be prepared, when I know that the show is going to sneak up and find me unprepared.

My sister, who owns a fashion boutique (Shangri-La), works with my studio to create a night of fun and “dress-up,” for our clients. The night starts with an open house for people to come in and ask questions, and ends with a runway show that features class demos and performances. They have been wildly successful and always leave a good impression on those who attend. If you are interested in attending please visit the Stretch Studio website to find out when you can attend the next event.

In the meantime, let’s get talking about the latest in fitness and fun. It is a yoga swing. Simply said, it is just that, a device that hangs from the ceiling, tree, swing set, ect., that assists in the practice of yoga, or allows you to do yoga without actually touching a single limb to the ground. It’s been sitting in my mind for quite sometime. In fact, I thought I would need to try to this out after seeing a Cirque de Soleil show in Vegas.

What would you call such a class with clients hanging from the ceiling doing yoga. I’ve heard “tree yoga,” uses a swing of some sort in it’s practice. But I would have to call it something much more creative than that. Maybe…Cirque de Yoga? Any thoughts?

How’s that diet? Well, it’s still going. My body feels better, still 5 pounds lighter, and still trying to reshape the last few years of damage. If I can look a little better, and feel a lot better, then I am happy!

Zumba, pronounced Zoom-bah, is a dance fitness workout that teaches in a manner that’s easy to follow, fun, and plenty challenging. It incorporates a variety of latin dance styles such as salsa, chacha, merengue, mambo, samba, calypso, reggaeton, flamenco, and on and on. It was started by an aerobics instructor who forgot his music and decided to put in some of his own latin tunes to lead the class. The class loved the change, and a million dollar idea was made.

I started teaching salsa cardio about 6 months before I had ever heard of Zumba. The layout of the class was choreographed to the movements, rather than the music. Zumba choreographs the routines to the music, and that was the changed that I initially hated, and have learned the love.

No two Zumba classes will ever be the same, the company provides you will a basis of songs and movements, but it is up to the instructor to bring in their own creativity and talent. I try to choreograph one or two new songs per week and rotate the playlist so the class stays fresh, challenged, but also start to make the songs they are comfortable with, their own.

Growing up in a household with a hispanic father, gave me a great basis of rhythm and ethnic dance. Zumba has been a tool I use in my business with an ever growing name and the capability of transforming bodies while having a blast. Check out Zumba online.

How’s the diet going? Well, it’s going. I lost 5 pounds the first week, and am taking a flexible approach to this diet, while trying to rule out unhealthy temptations like soda, cookies, and fast food. So far, I feel much better, energy is up, and I’m on my way.

Well, the day has come to get serious about the last 15 pounds I have been waiting to lose. I’m starting a new meal plan today and getting my eating habits in sync with the other healthy lifestyle changes I have made. I know I will feel better, lighter, and happier after even one week. But entering into any sort of dare I say “diet,” is like ending a bad relationship knowing it will take a little while to realize the benefits.

I’ve been getting by over the last year that I have been teaching at the studio because of the cardio. However, I have reached a plateau in my weight and shape, and the only way to get the rest off is to find a healthier diet. I am going to use Cinch, by Shaklee. I used it to drop inches after my second baby. The reason why I chose this route is because I am a busy mom who doesn’t have time to always make meals, let alone balanced and healthy meals. Cinch uses meal bars or shakes twice a day and allows you to eat 1200 calories outside of that. The meal bars have 20 grams of protein, so you stay full longer. If you want to know more about this diet plan go to www.cinchclub.com. I have found it to be an easy to follow program that sheds weight the right way, 1 to 2 pounds per week.

Here I go on day one, weighing in at 144 pounds. Goal Weight: 129 pounds. For this week, I will be hoping to shed some water weight as my body responds to healthier eating habits and weigh in next Monday at 139 pounds. I will keep a weekly update and include some of the fun ways I am getting my cardio in. Tonight, I will be dancing Zumba!

By Teresa Rathbun

I did not do pregnancy well. This is the response I would give when asked why I decided to start a fitness studio. Growing up in an athletic, active, and competitive family did not make it easy to put on a whopping 60 pounds with my first pregnancy. I felt awful, and worst of all, I did not feel at all like the bouncy, energetic, motivated 22 year old in this round and swollen body. I think many people felt that this was the way I would spend my life. However, I didn’t think that, and I knew that I needed to find a way to get back to my best self, whatever that meant. I really did sit and think of the time in my life when I felt most alive. I recalled a time in college when I was single, focused on education, involved in politics, in great shape, and optimistic. There was no sense in revisiting the past for a way back to that time. Instead, I chose to move forward in a fitness lifestyle that worked for my life now. I chose to open a dance fitness and pilates studio with my two sisters. Also busy moms with side jobs, we found a way to fit an hour into our day to bring health and wellness to other people in a soothing and small space. I think people, especially busy people, especially busy people with kids, toss their workout to the side and drop it down on the priority list. It is so important to make some form of fitness a part of your day, 3 to 4 days a week. You’ll be a nicer person, with less stress, more energy, and a stronger body and mind to take on your day. There are so many different ways to get a little healthier, let’s explore some of the fun ones!

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