Thinking of signing up for a studio membership?

WHAT IS A STUDIO?

A boutique studio environment would be any private or franchised studio that only offers directed classes and personal training usually only in one  or two formats, such as Five Starr Pilates & Fitness that offers Pilates Reformer, Indoor Cycling and Personal Training.

BENEFITS OF A STUDIO ENVIRONMENT …

Classes are usually specialized and structured. The thing that boutique fitness studios really deliver on is structured classes in whatever focus they specialize in, whether that’s yoga, Pilates  or cycling l. Because these studios usually only offer one format, they can really excel in that area, and hopefully, they do it well. If you know you want to improve in a format, or you know you enjoy a format, then a studio is the place for you.

You always get a full workout, even if you aren’t self-motivated. When you go to a studio and attend a class, you know you’re going to get in a workout and this is helpful when you’re low on inspiration, motivation or an idea of what you want to do that day. Classes take the guesswork out for you, and that’s so important when you don’t have the time or energy to think about what your workout should be that day.

The opportunity to book and reserve class spots ahead of time keeps you accountable. When you want to take a class at a studio, you usually have to reserve your space ahead of time and prepay. Once you’ve booked your class, you add it to your calendar and do your best to keep that commitment — I’ve heard many people say that when you prepay, you are much less likely to skip or cancel. Not to mention, if you get the chance to reserve your spot, you know that you have a place in class and don’t have to worry about showing up and being told the class is full or having to show up an hour before class to get a bike or reformer.

More personal attention in classes. Oftentimes, studio classes are delivered by instructors who quickly demo moves, then float throughout the class to correct form, rather than staying in the front of the room to do the whole workout with the class. This time spent correcting form in the room is always helpful for attendees who may need some hands-on assistance.

Chance to get to know the instructors better. Instructors at boutique studios often teach a lot of classes at that same studio, so you get to see them more often. If you start to fall in love with an instructor, it’s a good motivator to continually book into the classes they teach to stay consistent.

Studios build strong communities, and people know your name. While not every boutique fitness studio has a community vibe, a lot of them work really hard to offer events, products and other amenities to keep their members excited, involved and coming back. It feels good to be part of something, especially if it’s a chain studio with multiple locations, because you feel like you belong and are more likely to stay loyal and consistent. And you know what feels really good at a studio? When both the front desk staff and instructors know you by name!

Studios are ALWAYS cleaner and Safer. Attention is paid to details in smaller fitness studios.   Safety and cleanliness are top priorities and in the days of pandemics, cleanliness and safety MUST be considerations for all consumers.  Check out a studio before you sign up and take notice of their cleaning processes.   Five Starr Pilates & Fitness has been a beacon in the community by always being one of the cleanest fitness studios around.  Check out CDC guidelines for the fitness industry to make sure you are in a safe environment always…especially during your workout.

Ability to work with a highly educated personal trainer. Even though group fitness classes are WAY more fun and entertaining than personal training sessions, nothing is as tailored to your body like a one-on-one session. Working with a personal trainer is an amazing way to assess your movement patterns, see if you have any mobility issues or imbalances and address your individual goals and objectives with your fitness routine, while also getting to work out and have someone count your repetitions and correct your form.

No matter what studio you choose, remember these things …

1. You want to switch up your workouts regularly, and try to get in a good mixture of strength, cardio and flexibility each week. And that means, no, you shouldn’t do cycling every single day.
2. You want to take a rest day (or 2 or 3, depending on how hard your workouts are) each week, and try not to put two super difficult workouts on back-to-back days.
3. You want to do movement that you enjoy and feels good on your body.

If you can answer yes to the above statements, then you’re doing it right!

Ever walk past a Pilates studio and wonder if the equipment inside is some kind of medieval torture device? You’re not alone. Despite being nearly 100 years old, the workout method still remains a mystery to most people who don’t already practice it. 

If you’ve never tried Pilates, the appeal and experience of taking a class, either in-studio or online, or signing up for a private session might not be so obvious. But the first thing you should know is that “Pilates is more than a fitness routine,” says Marina Kaydanova, founder of BK Pilates in New York City. 

“It’s meant to fix alignment and improve mobility,” she explains. “In that way, it’s sort of a form of physical therapy.” Pilates workouts are all about slow, controlled movements that tone muscles, increase muscular endurance, and promote good posture and balance.

And in case you were wondering why it gets capitalized when yoga, for example, does not, it’s because Pilates is named after its creator, Joseph Pilates, who developed the exercise style in the 1920s in Germany. Ever since, it’s been popular with dancers, not to mention super-fit celebs (see: Kate Hudson), who swear by the fitness method because it’s hardcore (read: lots of abs) but low impact.

Keep reading for everything you need to know before your first Pilates workout—plus, all the health benefits to expect after taking up the muscle-shaking sessions.

What happens in a Pilates class?

That depends a lot on what sort of session you sign up for. All classes fall under two main types: mat and reformer.

The good news for newbies is that “you can achieve the same results with mat or reformer classes and can do either one if you’re just starting out,” says Kaydanova. The main difference is that using a machine gives you more options and can up the challenge, she notes. She also says to keep in mind that muscles are harder to target on the mat, which means “you just might need to add some props to a mat class for certain moves,” she explains. “For instance, you can’t do inner thighs on a mat unless you have a magic circle.” WTH is a magic circle? More on that later….

Reformer classes add resistance with a spring-based machine. (Joseph Pilates created the first ones by rigging up springs on hospital beds.) “Moving on a reformer strengthens you as you move one way and stretches you the other way,” says Kaydanova. Using a machine makes it more interesting but also gives you more support than a mat class, she says, as you can play with resistance depending on your ability. 

Mat classes don’t require a large machine, but you’ll likely reach for other pieces of gear—like a block, the aforementioned magic circle (also known as a Pilates ring), and mini exercise ball—to pump up certain moves, add stability to exercises, and help you connect with your deepest core muscles.

Aside from there being two types of Pilates workouts (reformer and mat) there are also two styles of Pilates workouts—classical and contemporary—and the exercises you’ll perform has everything to do with which one you choose. 

Classical style runs you through 34 of the same exact moves (with straightforward names like the roll up, spine twist, jack knife, and the all-time classic abs moves the Hundred) in the same exact order every session. (Moves can be altered slightly depending on your level.) 

Watch this video to get familiar with a dozen common exercises you’ll likely do in your first Pilates workout: 

Contemporary style classes, on the other hand, mix in more creative choreography and exercises from other fitness modalities such as lunges, plank variations, and other popular bodyweight resistance moves. If you’re not sure which style the studio or instructor you’re taking lessons from teaches, just ask.

No matter which type and style of Pilates workout you choose, you’ll likely hear some new lingo during your first lesson. Common terms your instructor might use include: control, alignment, C-curve, roll up and roll down, and articulate (meaning to roll down one vertebra at a time). Don’t worry, though, you’re teacher will either demo or talk through what each of these terms means and offer adjustments and cues to help you execute them properly. 

No matter what Pilates workout you choose, prepare to feel it: “People are surprised after the class, how sore they are and how much they hurt, even if the class is paced more slowly than they expected,” says Kaydanova. But you’ll also feel good. You’ll likely walk out of the studio a little lighter on your feet than when you came in—feeling more elongated and relaxed, since stretching is half the point of Pilates.

What should you wear to and expect from your first Pilates workout?

Think form-fitting. A pair of leggings or Spandex shorts and a sports bra or not-too-baggy tank are the way to go, and many studios require students to wear socks with grippy treads on the soles.

How often should you do Pilates?

For the best results, aim for a few weekly sessions. “Two to three times a week is ideal,” says Kaydanova. “But what I always say is: Everything you do is more than you didn’t do.”

Will Pilates help you lose weight?

It definitely could—but it might depend on how much you exercise to begin with. Women who did Pilates three times a week for eight weeks lost weight and inches in their waist and improved their BMI, in one small study from Pamukkale University in Turkey. However, the women in the research were overweight and inactive beforehand. 

If you already get your sweat on often, adding Pilates to your routine might not end up tipping the scale down. But even if you don’t drop pounds, adding muscle and improving your posture make the workout a win-win.

What else is Pilates good for?

A lot. Research has shown that hitting the mat regularly improves muscular endurance and flexibility. After just eight weeks of a Pilates routine, people showed improved flexibility in a study published in the Journal of Sports Medicine and Physical Fitness. It’s also a killer core workout, which can not only give you envy-worthy abs, but can also help you stand up straighter and nix back pain.

Are there any risks to practicing Pilates?

All in all, it’s a pretty safe workout to pick up. “Pilates is very welcoming and safe for your body,” says Kaydanova. That being said, for the best experience, you should always let your instructor know about any injuries or conditions you’re experiencing. If you’re pregnant, for instance, you can totally keep up a Pilates routine—but your teacher will let you know all the tweaks you need to make to keep the session safe.

Ingredients

• 1 package (10 ounces) frozen cubed butternut squash, thawed
• 2 teaspoons olive oil
• 1 teaspoon brown sugar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• MUSHROOMS:
• 4 large portobello mushrooms, coarsely chopped
• 2 teaspoons balsamic vinegar
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• SAUCE:
• 2 cans (28 ounces each) whole tomatoes, undrained
• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon crushed red pepper flakes
• 1/2 cup fresh basil leaves, thinly sliced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• LASAGNA:
• 9 no-cook lasagna noodles
• 4 ounces fresh baby spinach (about 5 cups)
• 3 cups part-skim ricotta cheese
• 1-1/2 cups shredded part-skim mozzarella cheese

Aerobic exercise versus anaerobic exercise has been one of the many great debates in the fitness world since the beginning of time. And there are many people that feel very strongly one way or the other. We’re going to take a look at each of these forms of exercise and determine for ourselves which one is better.

Aerobic Exercise

Aerobic exercise is essentially exercising in a way that your body is able to maintain an adequate oxygen supply to fuel your muscles. These exercises are not as intense, and are completed over longer periods of time. Think of long-distrance running, walking, recreational swimming, etc. Your body is able to keep up with the oxygen your muscles demand and doesn’t have to find fuel from another source. For years, this was the only form of exercise that anyone thought to do. Even the old aerobics tapes your parents kept in the basement involved aerobic exercise. It was the only real form of cardio until people started looking elsewhere for ways to lose weight faster.

Pros and Cons

The pros of aerobic exercise is that you are able to exercise for longer periods of time before becoming fatigued. For people who love to run long distances, like marathons and triathlons, compete in obstacle courses, etc., this is the exercise for you. It’s what you’ll be doing come race day so it’s how you train, for the most part, until that point. Aerobic exercises also work well to build your endurance level, which is necessary in any sport.

Many people enjoy aerobic exercises like walking because you can complete it over a period of time, at your own skill level and pace. However, running, especially over a long period of time, is very hard on your joints. Some would argue that aerobic exercises are not as effective because you are not working out as intensely when you do them, but they can be just as effective as anaerobic exercises over time.

Anaerobic Exercise

Anaerobic exercise, on the other hand, occurs with exercises that are higher in intensity and typically, shorter in duration. Think of the world of HIIT exercises or High Intensity Interval Training, or running sprints. This involves short bursts of high energy output to the point that your body cannot keep up with the oxygen demands and has to fuel your muscles some other way. The idea behind anaerobic workouts is that because your body has to use an alternate fuel source, it will burn fat faster to provide that energy.

Tons of people absolute love HIIT workouts because it is believed that you can burn more calories over a shorter period of time and in the world we live in today, no one seems to have time to workout. People also really like HIIT workouts because of the “after burn” effect. This occurs when your muscles run out of oxygen to meet their demand and they start to look for fuel elsewhere. Your metabolism kicks into high gear to meet that demand and because anaerobic exercise puts your body in this condition but only lasts a short amount of time, your metabolism keeps going until it thinks you body is at a regular state again. The idea is to ramp up your metabolism so much so that it continues to burn calories for fuel long after you’re done with your exercise, and that is believed to make your burn fat faster.

Pros and Cons

Obviously I’ve just mentioned some of the pros to anaerobic exercise: it saves you time and it can burn fat faster because of ramping up your metabolism. Some people think that anaerobic exercise is more effective overall because it works on your cardio endurance, as well as your muscular strength. But once again, HIIT workouts can be very hard on your joints and some people, especially those who are older or not already in shape, will have a lot of difficulty with anaerobic exercises.

Because anaerobic exercise is essentially working out to the point of reducing oxygen to your muscles, they can fatigue quickly, which can affect your endurance. Also, some people may feel as thought they cannot breathe while performing exercises and it can be difficult to judge when this is appropriate and when it becomes a problem.

Which One Is Better?

We’ve looked at some of the pros and cons for both aerobic and anaerobic exercise and quite honestly, as long as you’re putting in the time to exercise, it doesn’t really matter. Some would argue that anaerobic exercise is better for losing weight because of the intensity and “after burn” effect. But if you can’t do anaerobic exercise, then aerobic exercise is a great option. Besides, some exercise is better than no exercise at all.

I personally prefer aerobic exercise to anaerobic exercise because I can’t stand the feeling of not being able to breathe while I’m working out. I like to take my time, focus on what I’m doing, and really feel each muscle as I’m working it. If you would ask my husband though, he would say the exact opposite. He doesn’t feel like he’s getting a good workout unless he feels like he’s going to throw up after. Now that doesn’t mean I don’t like to get my heart rate up, but it takes a balance. A great cardio workout is perfect to add in especially when I’m short on time and it keeps me more physically balanced. Besides, you can’t beat the endorphin rush of a HIIT workout. It makes you feel amazing! But if you only ever train one way, how can you expect your body to perform well doing anything else?

Instead of worrying about getting both aerobic and anaerobic exercise mixed into your routine, focus on the exercises you enjoy. After all, if you don’t enjoy it at least a little bit, you won’t do it and then it becomes completely ineffective. It’s fine to stick to your favorites most of the time, but every once in a while, try something new or something completely different. If you normally like to bike long distances, try a HIIT workout at a gym. Or if you’re a gym junkie hooked on the HIIT world, get outside and take a long, easy jog. You’ll feel refreshed and may even find a new favorite activity you’ll want to mix into your routine more often.

We’re proud moms, but that doesn’t mean that all of our jewelry has to be engraved with our children’s names or that the only artwork we want on display is an abstract doodle by a 4-year-old. And it certainly doesn’t mean that we want another machine-washable “handbag.” This Mother’s Day, the items topping our real wish list aren’t exclusive to moms, they’re not necessarily practical, and they’re definitely not for sale at Babies”R”Us. Consider this a list of what we really want this year . . . or any day we need a reminder that while we’re moms, we’re also just women who love a good spa treatment.

Stylish Sunglasses

A Body Scrub Treatment

Nice Perfume

Artwork

An Ongoing Supply of Wine

A Future Heirloom

Unique Flowers

A Designer Handbag

A Decorative Object

Stud Earrings

A Memorable Experience

How to apply sunscreen

Surprising Health Benefits of Sleep

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep.

Improve memory

Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (it’s a process called consolidation).  In other words if you’re trying to learn something new—whether it’s Spanish or a new tennis swing—you’ll perform better after sleeping.

Live longer?

Too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.)  In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night.  Sleep also affects quality of life.

Curb inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.  A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night.  People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders.

Spur creativity

Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper.  In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well.  Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process.

Be a winner

If you’re an athlete, there may be one simple way to improve your performance: sleep.  A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.   The results of this study reflect previous findings seen in tennis players and swimmers.

Improve your grades

Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning, according to a 2010 study in the journal Sleep. This could lead to significant functional impairment at school.    In another study, college students who didn’t get enough sleep had worse grades than those who did.

Sharpen attention

A lack of sleep can result in ADHD-like symptoms in kids.    Kids don’t react the same way to sleep deprivation as adults do.  Whereas adults get sleepy, kids tend to get hyperactive.  A 2009 study in the journal Pediatricsfound that children ages seven and eight who got less than about eight hours of sleep a night were more likely to be hyperactive, inattentive, and impulsive.

Have a healthy weight

If you are thinking about going on a diet, you might want to plan an earlier bedtime too.  Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)  Dieters in the study also felt more hungry when they got less sleep.  Sleep and metabolism are controlled by the same sectors of the brain.  When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite.

Lower stress

When it comes to our health stress and sleep are nearly one and the same—and both can affect cardiovascular health.   Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure.  It’s also believed that sleep effects cholesterol levels, which plays a significant role in heart disease.

Avoid accidents

The National Highway Traffic Safety Administration reported in 2009 that being tired accounted for the highest number of fatal single-car run-off-the-road crashes due to the driver’s performance—even more than alcohol! Sleepiness is grossly underrated as a problem by most people, but the cost to society is enormous.  Sleeplessness affects reaction time and decision making.  Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

Steer clear of depression

Sleeping well means more to our overall well-being than simply avoiding irritability.  A lack of sleep can contribute to depression.  A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep.  If you think the long hours put in during the week are the cause of your anxiety or impatience,  sleep cannot necessarily be made up during the weekend.  If you sleep more on the weekends, you simply aren’t sleeping enough in the week. It’s all about finding a balance.