Equinox Class Review: Core Synergy

• 2 • NYR 2017

This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.

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First, check out the awesome socks that my mom knit! You can slide in a heel cup gel orthotic and the sock holds it beautifully in place. She made herself several pairs when she had plantar fasciitis because she loves going barefoot so much that she couldn’t stand spending her day in sneakers. I’m borrowing her sock stash and her gel orthotics (thanks Mom!) and they worked perfectly for today’s barefoot class in the yoga studio.

You can find knitting instructions for her heel-cup socks on her Ravelry page: http://www.ravelry.com/projects/PDamon/heel-cup-sock (you’ll need to login first)

Today’s Class: Core Synergy with Josie Gardiner

Class length: 60 minutes

Description from the Equinox: Core Synergy focuses on functional core training that not only improves core strength, postural alignment, spinal stability and balance but will also shape and tone your muscles right where it counts! This non-traditional approach guarantees fast results!

What Class Was Like

Packed! Everyone had enough space, so not packed in a bad way, but this class has a pretty strong following and today was no exception. I counted over 30 people attending.

Core Synergy was low-impact (not a single jump sequence!) and focused on strength and flexibility. Lots of core and leg work with some barbell work for the arms. Some of the exercises targeted shoulder and hip mobility. Josie demonstrated modifications by showing Stages 1, 2, or 3 of many exercises so participants could easily select an appropriate difficulty level.

A reminder: just because a class is low-impact or easy to modify doesn’t mean it’s not a challenging workout. This was a core and leg burner. Yes, it’s welcoming to beginners and older adults. No, it’s not easy.

Sample Exercises

  • Leg lifts
  • Squats of all varieties
  • Balance work using one foot on the block
  • Cat and cow, child’s pose and other light stretching mixed in between the strength work
  • High planks with arm or toe taps
  • Bridge work
  • Barbell work

A little loyalty

I was chatting with someone in the next pool lane this morning between laps, and she wondered how many people The Equinox would lose to a new gym opening in the area. I told her I wouldn’t even consider leaving. I joined because it was so clean, but my loyalty now goes beyond sparkling floors and the scent of eucalyptus. It’s the people that make the Equinox what it is, and the more classes I take, the more impressed I am with Equinox’s instructors. (And of course the maintenance team responsible for those sparkling floors, and my amazing swim teacher, Brittany!)

Josie Gardiner

Today I took a class from Josie Gardiner. She’s a cancer survivor and a co-author of The Breast Cancer Survivor’s Guide to Fitness. She is the developer of Zumba Gold, a specially designed Zumba class for older adults.  She’s been teaching for over 35 years, but to see her hold a plank you’d think she was 35. It’s a privilege to take a class from someone who brings so much experience and who reminds us with her very presence that we can overcome great challenges and live long, healthy and agile lives. I can just picture her walking out of a Zumba class saying “That was great! But you know what we need? To make it more accessible for older adults.” And then making it happen. Beyond impressive. Read more about Josie here: http://colby-sawyer.edu/currents/articles/Josie-Gardiner.html

Back to Class! Who would love it?

Anyone looking for a good core and leg workout with some flexibility worked in. No real cardio, so a great complementary class for people who get their cardio elsewhere.

Also Try

  • Pilates Fusion
  • Pilates
  • Barre
  • Aquasport

 

Know before you go

  • Leave shoes outside the studio in available cubbies and take class barefoot (recommended) or in socks (could be slippery).
  • If your mat is slippery, make sure the logo is facing up. There’s a right and wrong side.
  • If you use one of the gym mats, don’t roll it and put it back. They clean them after every class, so pile them in the center of the floor.
  • Arrive a few minutes before to set up your station – equipment will vary but we used barbells, a block, a ball, and a hoop.

PS – Are you a woman over 50 in the Boston area?

I met two women at the gym who are organizing a workshop event about being your best over 50! It’s on May 17th at Babson College. I love this idea. I’ve gotten so much out of the lectures I’ve attended about parenting through my mother’s forum and I love seeing resources to help us live our best lives at every life stage. If you’re interested, you can learn more at www.shedidit.com.

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Equinox Tabata Class Review

• 2 • NYR 2017

This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.

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Today’s Class: Tabata with Lindsey Cardin

Class length: 50 minutes

Description from the Equinox: A high intensity interval workout protocol where your rest is always shorter than your work. Designed to increase athletic performance and torch calories both during class and after!

What Class Was Like

An intense cardio and strength training combination class with almost no down time between sets. Lindsey would show the class two different exercises and then we’d alternate between the two of them for a certain number of sets and then move onto the next group of two. Recovery time in between was only enough time to get in position for the next exercise or for Lindsey to demonstrate the next two exercises.

Sample Exercises

  • squats with weights
  • high knees combined with burpees
  • deep lunges with switch jumps in between while holding weights
  • mountain climbers from a high plank position
  • barbell work while in bridge position
  • side planks with one leg extended

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All levels welcome

Ok, so all levels might be welcome but I wouldn’t recommend this class for all levels. And that’s fine, it’s good to have challenging classes at a gym for people to work up to.  But if I were Equinox I’d re-label all classes with “high intensity” in their description to Intermediate instead of All Levels Welcome. Because I’m so glad I didn’t do Tabata as my first group fitness class. I couldn’t have done a lot of the exercises. You need to be able to not just hold a high plank, but lift a barbell with one hand while doing so. I’m not sure that’s a fitness ability I’d expect of “all levels”.

It’d be neat if Equinox listed which pre-requisite skills they’d recommended for their high-intensity classes. It’s probably not necessary since I suspect most beginners would see “high intensity” and start somewhere else, but it could help people choose appropriate classes to try or work up to a class they’re interested in.

Who would love Equinox’s Tabata class?

Anyone looking for an efficient way to get cardio and strength done who wants to sweat and work hard. Tabata works a lot of different muscle groups and provides a cardio workout that’ll push you on your recovery time in between sets. (And improving your aerobic capacity is great for your running.) This was a challenging class. I remember looking at the clock and thinking “20 minutes?! I can’t make it another 30! There’d better be 15 minutes of stretching at the end of this!!!!”

But make it I did. And the next morning I felt a good level of fatigue in an impressive number of muscles but could still go for an easy run. That’s a win.

Similar classes

Similar to Stacked because it worked a lot of different muscle groups and utilized weights, but more challenging than I remember Stacked being because the cardio was a bit more intense and the recovery time less. Also reminded me a little of Damage Control.

Would I go back?

Whew. Like many of the more challenging classes, I want to say yes because I want the strength and endurance of someone who goes back! My hesitation would be that the jumping component isn’t my favorite.

But I could see myself going back. It’s amazing to have an efficient and well-balanced workout that you don’t have to plan. I walked in, I worked as hard as I could for 50 minutes, and I left having strengthened a variety of muscles and pushed my aerobic capacity.

Taking the class I felt grateful for Lindsey and other instructors at the Equinox who take the time and energy to run these classes. It’s a luxury to have someone plan a full-body workout, demonstrate the exercises, and then time your workout segments. Lindsey was subbing Tabata on Sunday for an instructor who was out, and then teaching Ab Lab, and then teaching another Tabata class. That’s a lot of demonstrating exercises and watching the clock and telling a group of people to do something else every 20 seconds. You have to be pretty “on” that whole time.

Know before you go

This is not an easy class. It might be challenging for someone who has weak wrists (burpees, high planks, side planks) or knees/ankles (lots of jumping, some weight work from a lunge position on the knees – though you could modify that.)

Music is loud enough to power you through a crazy workout – some people chose to wear earplugs.

You should bring water but you’re going to be hard pressed to find much time to drink it.

 

Equinox Damage Control Class Review

• 4 • NYR 2017

This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.

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Another good class today!

I squeezed it in before preschool pick-up and was disappointed not to have a chance to talk to Heidi after class because she was great. When I had arch pain and cramping during one of the exercises she came over without missing a beat of instruction to talk to me about how old my shoes are and suggest using a ball massager on my arch and look into the possibility of plantar fasciitis if the pain is recurring. I said it was just this class, but now that I think back I remember having similar issues before. Mostly in cardio classes that use the step.

I was wearing minimalist shoes without much arch support. I also haven’t been running. Perhaps that’s weakened the muscles in my feet?

Runner’s World has talks Plantar Fasciitis here: http://www.runnersworld.com/tag/plantar-fasciitis

Good times. I’m not too worried yet since I’ve only had this issue a couple times in a specific type of exercise class, but I’m going to do some stretches that might help, choose footwear a little more carefully for the next few weeks, and make notes of any more pain.

Today’s Class: Damage Control with Heidi Anderson

Class length: 45 minutes

Description from the Equinox: This high intensity strength training class combines short cardiovascular segments with intervals that focus on strength, balance, and core conditioning.

What Class Was Like

Short intervals of cardio and strength work followed by brief recovery periods. Shortest set was 20 seconds on, longest set was 4 minutes. Heidi says she changes the class work frequently, so expect things to be switched up! The exercises or interval timing are likely to vary, but you can expect a tough strength and cardio workout in 45 minutes.

Sample Exercises

  • jogging in place and jumping jacks to warm up
  • standing on a step with 3-4 risers with one foot hanging off to the side and doing single leg squats until your heel almost touched the ground
  • push-ups with arms on the riser, jumping feet in push-up position out and back in, walking the plank off the riser and back, repeat
  • sitting on step with 7 risers and one foot extended, standing using just one leg, lowering carefully (each leg x8), regular squat then a criss cross jump (x8), full push up from lying position (x8)
  • tricep curl with one arm while the other lifted weight towards ceiling
  • big jump forward, burpee, push-up, jump to standing, four jumps back, repeat

 

Who would love it?

Anyone looking for a time-efficient (45 minutes) cardio and strength training combo. Not the best class for an absolute fitness beginner; included some high-intensity intervals and moderate weight work.

This class would appeal to anyone who liked Stacked. Might also appeal to someone who wants the cardio of Firestarter but with a little less intense jumping and some strength work to complement the cardio.

Suggested prerequisite skills

While this class is advertised as welcoming all levels, it’s also described as “high intensity”. You may enjoy it more and get more out of class if you’re comfortable with burpees, push-ups, moderate weight work (tricep curls with approximately 10 pounds) squats with light weight added, cardio like jumping jacks, and one-legged squats.

If you’re not comfortable with those exercises, taking some barre or pilates fusion classes could be a great way to prep for this class.

Know before you go

  • Get there a few minutes early to set up and listen for instructor guidance on what’s needed for class since it’ll vary
  • Weight lifting gloves or a towel to place on your step might help protect your hands for some exercises

Power Yoga Class Review: Equinox Chestnut Hill

• 0 • NYR 2017

This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.

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Today’s Class: Power Yoga with Adena Muncey

Class length: 1 hour

Description from the Equinox: Our most athletic Vinyasa practice. A vigorous, dynamic, physically and spiritually energizing form of Yoga that sculpts, hones and tones every muscle in the body. Includes various elements of many different Yoga styles.

What Class Was Like

This is the first Equinox class I’ve taken that wasn’t “all levels welcome”. It’s listed as “intermediate”. Given that the very intense cardio class “Firestarter” and the weight heavy “Pure Strength” welcome all levels I was apprehensive about walking into anything intermediate.

But I’ve at least taken enough yoga to think of myself as a comfortable beginner, so I sneaked into the back of the class and did my best to follow along without being distracting. I would not recommend trying an intermediate yoga class without feeling quite comfortable in a beginner or “all levels” class first. It was challenging physically and familiarity with common yoga sequences and poses was essential.

Seeing Adena power herself up into a handstand with no support was pretty insane and inspiring. You can see some impressive yoga pose photos on Adena’s instagram.

Sample Exercises

Familiar yoga sequences like sun salutations and poses like warrior 1 and 2, downward dog, triangle moved more quickly than they might in a beginner class and with a little less explanation. More description was given for less familiar sequences, such as leg work from a plank position. There was a headstand in the class, though not everyone achieved the headstand and it was against a wall. There was also a crow pose and working on transitioning from crow pose gracefully back and up into warrior 1.

Who would love it?

Anyone who is really comfortable with beginner yoga and looking to expand their practice. If you’re very familiar with common yoga sequences and poses, it can be refreshing not to listen to an in-depth explanation of each step as you go, and know that the deeper more detailed commentary will come for the more advanced poses or sequences. Class was packed with people who knew what they were doing. Lots of heels down in that downward dog position.

Would I go back?

I don’t think I am ready for this class. I managed to complete the class without feeling like I was distracting anyone around me with modifications or failure, but it was hard, and there were times when I knew I might be better off doing well at a simpler sequence as opposed to barely hanging in there with questionable technique.

But I love that this class exists, I think it’s amazing that people have this opportunity to expand their practice with a more challenging class.

Know before you go

  • Leave shoes outside the studio in available cubbies and take class barefoot (recommended) or in socks (could be slippery).
  • If your mat is slippery, make sure the logo is facing up. There’s a right and wrong side.
  • If you use one of the gym mats, don’t roll it and put it back. They clean them after every class, so pile them in the center of the floor.
  • Take two blocks and use them to modify if you need them!

Equinox Class Review: Pilates

• 0 • NYR 2017

This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.

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Today’s Class: Pilates with Cheryl Bentsen

Class length: 1 hour

Description from the Equinox: An innovative system of mind-body exercise evolved from the principles of Joseph Pilates. Pilates teaches body awareness & good posture while increasing core strength, flexibility, & mobility.

What Class Was Like

Dynamic standing warm-up to get the joints moving prior to mat work.

Mat work utilized the weight of the body and legs, a circle, ball, and light weights (briefly) to work on core flexibility and strength. While the legs and arms were occasionally engaged, their purpose in this class was mostly to assist with working the core.

Great for feeling parts of your abs you didn’t realize existed.

Cheryl is an incredible instructor. I’ve written about her and what makes her so wonderful before in my Vinyasa Yoga and Pilates Fusion reviews. In short, her expertise, very precise instruction, form corrections, and modifications. I learn a lot about fitness every time I take a class from her, which is reflected by the length of the review below. It’s good stuff and I want to remember it.

Pilates and Neck Pain

Pilates shouldn’t be a pain in the neck. I used to avoid pilates because holding my head up to do exercises like the hundred created more stiffness and soreness in my neck than was worth it. Cheryl explained that beginners often compensate for a lack of abdominal control by using their neck muscles when they shouldn’t. With time and proper technique, a pilates participant will get better at correctly engaging the core muscles to do the work, easing the strain on their neck.

In the meantime, it’s helpful to modify by placing a block under the head when necessary.

Also, try bringing your shoulders further off the ground which helps make your core do the work and reduces the angle (and therefore neck strain) of the head by bringing it a bit more upright.

Pull your belly button to the floor & focus on form, form form

Joseph Pilates called his exercises “contrology” because of the emphasis on control during the movements and the isolation of target muscle groups. That makes correct form critical. Having a good instructor, listening carefully, and being open to corrections is helpful for getting the most out of the experience (and avoiding neck pain).

That said, it was impressive how quickly you would feel an exercise exactly where you were supposed to feel it. As Cheryl joked, it’s a great place to discover your weaknesses and which muscle groups you try to use to compensate for them.

Why Pilates?

Good core strength helps with everything else. Stability while on your bike or swimming? Core strength.

Our body is so beautifully complicated and connected. One thing I’ve realized by working my body so many different ways is how unbalanced we can become when we love one sport and don’t cross train.

Yes, the best exercise is the one you’ll do which is the one you love.

But it’s humbling to be in a pilates class and have proof that despite being on my 16th unique gym class and a regular exerciser there were times when I physically could not engage a specific core muscle appropriately to complete the exercise and was negatively compensating with another muscle. If you are overusing certain muscles repetitively because another muscle isn’t as strong, say when you’re swimming, or every time you pick up groceries… well is it any wonder that a lot of us have occasional pain that flares up in a back or shoulder or knee?

Maybe pilates isn’t for you, but finding ways to increase and balance out your strength, flexibility and mobility are important.

I know a lot of people who have had an ache or pain get chronic and then benefited enormously from physical therapy. What if we strengthened our muscles before the injury instead? Pilates, yoga, strength training… could these be types of preventative therapy?

Who would love it?

People who would like to know which muscles they clench while merging onto Route 9.

Oh, and anyone looking for an intense core workout. I say intense because it is intense, but it was also low impact and could be modified. I would recommend trying Pilates Fusion first if you’re relatively new to fitness. This is one of those classes that gets easier to do effectively with time as your form improves and your abdominal muscles develop.

Would I go back?

I need to stop putting this question in my reviews because it’s stressing me out. Yes, I would go back. I would love to do this twice a week for six months and see the improvement and what it could do for my swimming, running, biking and posture.

Remember how much neck pain I used to get biking? Cheryl showed me after class that I tense up my traps and frequently over-use them. Could pilates get me to relax my shoulders and ride comfortably in a lower position?

Why is there not more time in a week?

How did I get this obsessed with exercise?

It’s the benefits. That’s what it is. I’m greedy for pain reduction and the ability to bike for hours without neck stiffness or go for a long run in the morning and still enjoy throwing my kids around in the pool that afternoon. As I look to my future and how I’ll plan my workouts after this project is complete, I’ll be trying to choose wisely which classes will increase my ability to do the things I love longer, better, and more comfortably. And sometimes I’ll just have to throw in some kick-boxing for stress relief 😉

Know before you go

  • Participants were barefoot
  • Required props may change on a class by class basis, but if you’re new ask the instructor before class if there are additional props that might be helpful to modify exercises for beginners
  • Ask if something hurts during class, especially if it’s your lower back or neck
  • Equinox cleans their mats after every class, so pile them in the corner when you leave rather than rolling them and putting them away

 

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And then there was pizza… another day of conferences at preschool so it was a gym play-space morning for this guy and then pizza at Oath! Love them because they have clearly labeled vegan options and the crust is uniquely delicious. I had tomato sauce, kalamata olives, white beans and sliced potato on mine. It was superior to Andrew’s. Andrew does not read my blog.