Carve new muscles with Barre Fit's challenging positions

This high-energy class blends the best of traditional ballet barre conditioning, Pilates and yoga.  Expect to burn fat, shape muscles and increase flexibility.  Although Barre Fit is similar to Barre3, Bar Method and Physique 57,  we’ll present this class in a small group format that focuses on perfect form and finding the right positions for your body.  Each class builds on the last to give you confidence in moving forward with this challenging workout, and with  a limited class size of no more than 10 people per class, you’ll learn all the moves safely.  (*This class is only open to members of Nike’s Fitness Centers)

Not sure you know what barre conditioning is? Take a peek at this short YouTube video: 

All classes will take place in the Sestriere Studio at the Lance Armstrong Fitness Center and are taught by Nike Swoosh trainer, Christine Binnendyk.  Each 8-class series is priced at $80, which is due when you register for class.  There are no ‘make-ups’ for missed classes.  Registration opens on Dec 15th, using the Fitness Center Online System Go to “Programs” and select Barre Fit for class options.

Feb Series are 8 sessions for $80

Barre Fit – February 2012 Mon/Fri 12:10-1:10pm

Mon’s & Fri’s Feb 6, thru March 2

Barre Fit – February 2012 Tue/Thur 12:10-1:10pm

Tue’s & Thur’s Feb 7 thru March 1

Barre Fit – February 2012 Tue/Thur 12:10-1:10pm

Tue’s & Thur’s Feb 7 thru March 1

Barre Fit – February 2012 Tue/Thur 1:15 – 2:15pm

Tue’s & Thur’s Feb 7 thru March 1

March Series are 6 sessions for $60 (should be up on the OLS on Feb 1):

***All March series are 3 weeks long — we’ll take a break March 26 – 30th for Spring Break***

Barre Fit - March 2012 Mon/Fri 12:10-1:10pm

Mon’s & Fri’s March 5, thru March 23

Barre Fit – March 2012 Tue/Thur 12:10-1:10pm

Tue’s & Thur’s March 6 thru March 22

Barre Fit - March 2012 Tue/Thur 12:10-1:10pm

Tue’s & Thur’s March 6 thru March 22

Barre Fit - March 2012 Tue/Thur 1:15 – 2:15pm

Tue’s & Thur’s March 6 thru March 22

Register early – the CLASS LIMIT for each series = 10

Frequently Asked Questions

Where will meet? We have 2 Pilates studios at the Lance Armstrong Fitness Center. All lunchtime training sessions take place in the smaller Oslo Pilates studio which is visible as you walk up the stairs. Some morning and afternoon sessions take place in the larger Mag Scrambler Pilates studio – the same one that we use for the group machine classes.

How much time: each Passport training session is 60 minutes. For private training, you can book 60-minute, 45-minute or 30-minute sessions.

What to wear: yoga-style clothes work well. Part of the time, you’ll be on your back with your legs in the air. If you prefer shorts, a liner is a good idea! We don’t wear shoes on the machines, so training shoes aren’t necessary. Many Pilates junkies skip that weight and just keep a pair of flip-flops in their bag to wear between the locker room and the studio. Please wear socks while training.

How hard of a workout will this be: the 5 Passport training sessions build on each other. Many people feel new muscles after the first session, but most people don’t break a sweat in session #1. After sessions 2-5, you might need a shower, but your hair won’t get sweaty, like after a spin class. Once you’re learned the basics, an hour of Pilates training is about as challenging as an hour of weight training, and burns about 400 calories.

How long will it take for me to see changes in my body: I highly recommend shooting for 3 classes each week. Joseph Pilates is famous for saying “In 10 sessions, you’ll feel the difference. In 20 sessions you’ll see the difference. In 30, you’ll have an entirely new body” If you’re going for the new body, do those 30 sessions in 10 weeks. You’ll feel tremendous changes in your posture, flexibility, muscle mass and body awareness.

What does the Pilates Passport entitle me to? Completing your Passport training entitles you to free group machine classes – we have 22 each week! – plus, you can use the reformers in the Mag Scrambler on your own when classes are not in session.

How to schedule your Passport training sessions: you can see all of my current openings at a glance on this website.  To reserve your sessions, please log onto the Fitness Center online scheduler.  If you have any trouble with the system, you can always email me to reserve your sessions.  Note, duet or 2-on-1 Passport training is not available during the following time slots: Mon noon-2:15pm, Tue/Thur/Fri 11am-1:15pm, Wed 11am – 2:15pm.  1-on-1 training is ok at these times.

How to pay for your Passport training Package: please purchase your package before you check-in for your first session. You can either do this at the Lance front desk or in our new online system.

How to check in for your sessions: please tell the Lance Front Desk that you are “checking in for personal training” when they swipe your card. They will redeem your session in the system — it does take an extra minute or two, but this is how the system pays the trainers. If you don’t check in, I don’t get paid!

What if I need to cancel or reschedule a session? No problem! More than 24 hours: simply log into the online system, find your appointment and either cancel it or reschedule it. Less than 24 hours: please email me to let me know – I will override the system and cancel the session. If you have a Passport training buddy and must split up for a session, one of you must purchase an additional 1-on-1 training session. I only charge for “no-shows.” Yup, if you’re under the weather, but need to come in to work, you can still cancel your session. (No need to hide from me in the cafeteria.) I also understand that you’re at work and meetings run over or pop up at the last minute – just find a way to get me a message. You can text me at 503-789-5833 or email me at Christine@Binnendyk.com

Notice what happens when my anchor leg is extended -- I cannot stretch nearly as far as when I place an anchor foot flat on the floor.

I have a secret.  I’m not naturally flexible.  Before taking up Pilates, I often couldn’t touch my toes.  For me, my tight hips restricted my movement more than my tight hamstrings.  Luckily, that’s all behind me, since I took up Pilates more than 15 years ago.  Smart Magic Circle stretches on a regular basis can help you move comfortably and gracefully, as well as protecting you from injury. 

A Couple Simple Flexibility Tests

• While standing, try to touch your toes. If you cannot reach your wrists past your kneecaps, you may be an accident waiting to happen. 
• Try sitting in a chair and crossing your legs.  If you cannot cross them comfortably, you may also be ‘waiting for an accident.’ 

When your hips and legs are tight, they restrict normal movement.  One of these days, you may step on a pebble or on an uneven curb.  Flexible people’s hips will shift to accomodate the situation.  Those with tight hips or legs may simply fall, injuring a wrist or ankle.  Try these moves to help you stretch your hamstrings, IT band and groin.

Magic Circle Leg and Hip Stretches

Triceps Presses

All month long at NIKE, we’re incorporating Magic Circle moves on the reformer and on the mat.  I’ll also have tons of ideas for those at home or in other Pilates studios. Read on for your first at-home workout.

You can do these 5 moves using any brand of Magic Circle, or substitute a 9-inch inflated ball.

5 Moves to Do With the Danskin Pilates Circle

Some great clips of a great man:

http://www.msnbc.msn.com/id/41225595/ns/us_news-life/?fb_ref=story_header&fb_source=home_multiline

View the Food Matters documentary online for Free

Use Food as Your Medicine

~Hippocrates

You Are What You Eat

~Anthelme Brillat-Savarin 

A big thumbs up for this documentary about using food to attain good health. 

Sometimes, I feel like I sound like a conspiracy theorist when I point out that most “medical doctors” are not trained in nutrition, they are trained in pharmaceutical use, or that the USDA is more heavily influenced  by the dairy and grain industries than they are by studies of what actually creates good health. 

Then again, at the end of the day, wouldn’t you rather take responsibility for your own health, than blindly hand it over to someone wearing a white coat?  Who lives in your body — you, or the guy in the white coat?  And does he look all that healthy or happy to you?  Hmmm.

View the documentary for free: click here

Get the Food Matters book on Amazon: click here

Get the Food Matters Cookbook on Amazon: click here

track your steps per day along with time, calories, pace and more

Shoot for 10,000 steps a day, whether that’s just activity in your day or formal workouts.  What will you get out of it?  A stronger heart, looser muscles, less bloat, better sleep, more enthusiasm, fewer colds…the list literally does go on and on.  All that from just getting in a good amount of movement. 

I use the RunKeeper app as a pedometer on my iPhone.  It’s so easy to use for walking, running, cycling and more.  It doesn’t require a chip in your shoe and, well, you were gonna have your phone with you anyway, right? 

So what’s the freebie?  A free Pro version of RunKeeper for everyone! 

Click here to get it – grab it before the end of January 2011

Notice the "C" shape of the spine - spine stretch forward is about rounding, not flattening your spine

Sitting is sort of the bane of our existence, isn’t it?  We drive or fly to visit friends and family during the holidays and then we sit some more when we get there.  And what happens?  Your hips tighten up and that leads to low back grumbling.  Short circuit that cycle with this seated Pilates series.  The more you move your spine and the connective tissue around it, the more supple you’ll feel.  Ahhhhh.

Move slowly, using your breath to set your pace during this Seated Pilates Mat sequence.

Madonna is a devotee....'nuf said!

Wow, how did December 23rd sneak up so fast on us?!  I don’t know about you, but I need a workout to make up for those treats that seem to be everywhere.  (The fruit & nut brittle at Trader Joe’s….too yummy)  Today, let’s get a little old-school with a quickie Callanetics workout.

Click here for the exercises

Click here to read about Madonna’s recent exercise adventures