Meet On Your Mark Owner & Nike Master Trainer: Emily Hutchins

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What’s your advice for people looking to get back into a regular fitness/health routine this Fall?

Small victories.  Don’t over schedule your workouts…start with 3x week and build up your time so you don’t burn out. 

What’s your favorite part about your class?

The group energy and the work ethic our members put in at the gym…they don’t just go through the motions, they work, learn and perform

What would be your best advice to those who have never tried a class at OYM?

Don’t attempt to get ‘’in shape’’ first.  Leave it to us to help carve out your training journey. Rome wasn’t built in a day, small progressions lead to big victories.

Do you regularly switch up your workout routine?

Yes, every 4-6 weeks you should re-evaluate your performance.

What’s the most rewarding part of working out for you?

Feeling good, being injury free, and knowing how that translates to the long term.

– On Your Mark Owner and Nike Master Trainer: Emily Hutchins

Advice from BURN Coach: Kayla Galvin

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What’s your advice for people looking to get back into a regular fitness/health routine this Fall? 

Start with exercises that you really enjoy. If you don’t know what exercises you actually like, try a variety of classes until something resonates with you. You will be so much more likely to maintain your routine if you enjoy what you are doing. Otherwise, it will feel more like an obligation and you will likely fall off course.

 What’s your favorite part about your class? 

The period before and after class starts when I get a chance to chat with students and connect with them on a more personal level. I think that as a teacher, this is the most effective way to gain your students’ trust and really learn about what their goals and expectations are. I’m also a people person so I thoroughly enjoy having different conversations with new people.

What would be your best advice to those who have never tried a yoga class at BURN? 

Don’t worry about not being flexible enough for yoga. Being flexible is not a prerequisite for yoga, but your flexibility will definitely improve if you continue to practice.

Do you regularly switch up your workout routine? 

All of the time. My favorite types of workouts are running and yoga so that is what I do most often. However, I try to incorporate spin and metabolic conditioning type workouts into my routine as well. Changing it up prevents me from getting bored or feeling burnt out. It’s also important to change it up every once in a while so that your body doesn’t get too used to your routine. When your body becomes too efficient doing a certain routine it becomes harder to burn calories.

What’s the most rewarding part of working out for you? 

Nothing improves my mood or energizes me more than a great workout (endorphins are no joke)! Running and yoga also allow me to observe my thoughts from an impartial viewpoint. I’m able to recognize which thoughts are unhealthy or no longer serving me, and make a conscious decision to alter my thoughts. Throwing out these “junk thoughts” also improves my mood and just gives me a general sense of ease and contentment.

 

– BURN Coach: Kayla Galvin

Meet Chris Crowthers: Founding Instructor at Brrrn!

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What’s your advice for people looking to get back into a regular fitness/health routine this Fall?
I think the best way to get back into a regular fitness routine this season is to PLAN!  Fail to plan = plan to fail.  Book your classes, workouts, trainings, etc. and PUT THEM ON YOUR CALENDAR.  If you’re not sure where to start, start with workouts that you like to do and make you feel good.  Once you’ve gotten back into the swing of things, try spicing it up a bit with something new.
Having a workout buddy OR even an accountability buddy helps, too!
Same thing goes for nutrition.  Do some meal prep when you have time.  Chop up some veggies for salads for the week, or roast some veggies and chicken.  Having things ready to go in your fridge will mean you’re less likely to eat out or order in.
 
What’s your favorite part about your class?
 
All of our classes at Brrrn are unique because we’re the world’s first cool temperature fitness experience – we work out in 50º!  Our SLIDE and HIT + SLIDE classes both incorporate slide boards which are GREAT for lateral movements.  In most workouts, we really only move forward and backwards (think walking and running, spinning, etc.), but the slide boards get you moving side to side working a lot muscles that you may not even know you have.
When it comes to my classes in particular, music is a driving force.  I find music to be really inspiring, so I take a lot of time to carefully craft my playlists (every Wednesday I do Woman Crush Wednesday where I feature a different female artist or female artists that all have something that ties them together).  You know at the end of a workout where you’re starting to feel a little tired and then THAT song comes on and you get the boost you need to finish strong?  I try to do that with every playlist.
Most important thing is FUN.  You’re not gonna do it and continue to do it unless it’s fun and working out should be fun!  I say this a lot in my class, but working out should feel like a celebration of all the amazing things our bodies are capable of doing AND the fact that we CAN be doing the things we’re doing in a class.  Working out is NOT a punishment for something you may have done the day before or over the weekend, like indulged a bit too much.
 
What would be your best advice to those who have never tried a class at BRRRN?
Don’t let the 50º temperature scare you.  50º is cool, NOT cold and within the first 10 minutes or so, your body adjusts and warms up and the room actually feels GREAT!  How many times at the end of a class where the temperature is in the upper 60’s – low 70’s are feeling run down and like you couldn’t possibly do one more burpees or push up or squat?  Good news!  At Brrrn, that’s kind of eliminated and you’re able to work out harder for longer.
A lot of first timers are nervous about the slide boards, I was too!  But I’d say just about every person I’ve ever had in a SLIDE class looks like they’re ready for the Winter Olympics by the end of class.  Stepping outside your comfort zone is a challenge, I get it, but challenge creates change and isn’t that why we workout out, to make some sort of change?
 
Do you regularly switch up your workout routine?
 
Yes and no.  LOL.  It’s funny, I was having this conversation the other day with some colleagues.  To really create some significant change and get better at something, you have to keep doing the same thing.  For instance, if you’re trying get bigger arms, you gotta keep working on your arms.  Pretty obvious, right?
I have a trainer that writes programs for me mainly for the accountability.  I could absolutely program my workouts for myself, but I’ve found that I’m less likely to do them.  Most of workouts consist of lifting weights, some ab/core work and then a metabolic finisher.  That being said, I like moving my body in as many ways as I possible can. Strength training can sometimes feel confining or restrictive or contracted but it’s so useful.  However, I spent a lot of my life dancing, which can feel elongating and expansive.  I also REALLY like a group fitness class.  There’s something about community and working out alongside others that really fuels me.
I typically lift weights 4 times a week and then I’ll get in one or two other workouts during the week that I do because they’re fun – ride my bike or take a spin class, yoga, dance, boxing.  Spice Girls said it based “spice up your life!”
 
What’s the most rewarding part of working out for you?
Having a “WHY” is super important for many aspects in our lives.  For me, my WHY for working out is actually for my older self.  I want to make sure I’m taking the best care of myself NOW so that in 25-40 years I’m able to get up and down without any pain and feel strong and healthy.  So to answer the question, my reward is in the future but I feel rewarded after every workout knowing that I’m working towards that WHY.
– Chris Crowthers
  Founding Instructor at Brrrn

Why Practice Yoga?

 

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The simple answer is that yoga makes you feel better. Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and spirit. Yoga lets you tune in, chill out, shape up — all at the same time. 

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Vacation like a wellness rock star

Ahhhh, vacation. Whether you love to lie on the beach with a juicy read and a cocktail or prefer a mountain cabin away from it all, you deserve some rest and rejuvenation.

Even though you’re on a break, working out can be an energizing and fun part of your relaxation plan. You already know that exercise is a great stress reliever and mood booster. Plus, it helps you feel like a bad-ass; research shows people who exercise have more body confidence than those who don’t – so go ahead… #daretobare.

But since vacay takes us out of our regular routines, even the most dedicated gym rat can find it easy to flake on exercise. Read on for expert tips from HealthKick’s partners to stay on track when you travel. You may have to leave the coastline behind, but you’ll be sure to coast back to your regular routine feeling like a million bucks.

Step 1: Be prepared

“Always pack gym clothes so you have no excuse for not being active,” Stacy Schwartz, co-founder and CEO of Ketanga Fitness, tells HealthKick. “I like to wear my sneakers on the plane for comfort and to save space in my suitcase.”

Schwartz also plans her workouts before boarding. “There are tons of fitness apps out there that can help you figure out what to do at the gym or even in your hotel room, if you’re out of town and away from your favorite group class,” she says. “Some of my favorites while on the road are Nike+ Training ClubCoachCasts, and an interval timer for when I’m making up my own routine.”

And if you don’t want to miss out on your fave classes from home, stream one of them (we love the on-demand classes by Physique 57.

You can also stash light, easy-to-carry equipment, like resistance bands or our go-to on-the-go workout: Smart Rope, in your suitcase for a quick workout you can do anywhere.

 Step 2: Plan fun activities

“Use your workout as a way to explore,” says Erica Gragg, co-owner of Escape to Shape. “Try kayaking, surfing, cycling, hiking, local dance–whatever is offered in the area that also allows you to experience the location on a more interactive level.” Book some things in advance so you have the most choices, but also look into what’s local when you arrive.

Think outside of traditional form of exercise, too. “I love to learn about the healthy habits that each culture offers,” says Cait Fraser, founder of Wild Wellness Travel. “Whether it’s fishing, dancing, hiking to breathtaking views, [or] laughing with the locals. Getting out in a fresh culture will expand your mind and nourish your soul.”

Vacay is also a perfect opportunity to try a wellness practice you haven’t been able to make time for at home, like meditation. Download an app like Headspace and give it a shot while you’re away.

 Step 3: Start the day with sweat

Begin your day with a workout, so you get it done, and also get the blood flowing so you can enjoy all that’s coming.

“I like to warm up with 5 to 9 sun salutations, followed by jumping rope,” Gragg says. “[It gets] the blood pumping and the heart rate up fast. And sun salutations are great for stretching, strengthening, lengthening and toning.”

 Step 4: Stay hydrated

You can’t live on cocktails alone (sorry), and there’s nothing like dehydration to sap your energy. Make sure you down plenty of plain agua all day long so you can feel amazing and be ready to swim, bike, jog, play in the surf, or all of the above. “I always travel with a refillable water bottle,” Gragg says. “Stay hydrated and help the environment.”

Step 5: Reward yourself

Whether you’re as active while you’re away as you are at home or not, give yourself props every time you get it done. Everything counts, even dancing the night away at a resort nightclub or taking a stroll on the beach, so yay you. Give yourself a self-care gift as a virtual high five. “I always treat myself to a unique experience when traveling,” says Fraser. “It could be a new style of massage, a mud bath, a long walk on a beautiful beach, or a night out with new friends.”