Yoga for Runners: Equinox Class Review

• 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: Yoga for Runners with Ian Lemieux

Class length: 1 hour

Description from the Equinox: Designed specifically for runners, this class will help increase your performance to decrease your finish time, with an emphasis on core strengthening, quad and hip openers, hamstring stretches and balance poses. Every Sunday leading up to the Boston Marathon, starting March 5th.

What Class Was Like

A class clearly planned with the runner in mind. Familiar yoga poses like Warrior One and Downward Facing Dog complemented deep hip stretches, lunge variations, lower back work, gentle twists, and shoulder and neck exercises.

Ian is a runner as well as a yoga instructor and his knowledge of both was evident. I felt confident that the class was carefully constructed to help with running mechanics and injury prevention. This was the second class I’ve taken from Ian and I’m yet again impressed by how carefully he describes every movement so you can follow along without craning your neck to see him.

Who would love it?

Runners who are curious about yoga but want to target their practice to complement their running.  Because it targets runners there may be more class participants new to yoga.  Anyone who wants a class that incorporates some deep stretching may want to check this class out.

Some Important Take-aways

tension

Ian was kind enough to linger after class and answer people’s questions. I learned some game-changers in those few minutes.

Yoga should be for injury prevention, not rehab. Many runners turn to yoga or physical therapy after an injury when we could have prevented the injury in the first place with better dynamic stretching before the run.

Ian said that unless you have the best form, sneakers and running surface in the world (and maybe even then) running builds tension. Dynamic stretching before the run can prevent a stiff shoulder from aggravating a hip on the other side which might cause a knee to flare up.

I struggled with neck and shoulder pain when I did my first few half marathons. After 8 miles or so the tension really would build and layer upon itself and was sore the remainder of the run. I wish I had thought to loosen things up with some gentle dynamic stretching before I hit the road.

Head rushes? Ian suggested breathing in more slowly and make sure you’re standing up on an inhale and not an exhale. Blood pressure lowers in yoga practice even as heart rate increases, so the careful and slow intake of oxygen is needed, especially when you’re resuming a standing position.

Would I go back?

Yes. I remember back when I first started doing long runs how much my arms and shoulders would ache afterward. I love the idea of yoga as a preventative measure to loosen things up and ease tension so that running long distances is less painful. I wish they were running this class longer than just until the Boston Marathon!

Know before you go

  • Ian specifically welcomed non-runners and all levels of experience to the class. Don’t be shy to try.
  • 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.

And remember… “Wash your hands after class, drink plenty of water and try to get seven hours of sleep when you can.” -Ian

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Guys? It’s time to go. Guys? GUYS?!
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Out to a late lunch afterward 🙂

Equinox Classes I Haven’t Taken Yet

• 2 • NYR 2017

Ropes and Rowers
Lean Line
Tabata
Power Yoga
Pilates
Metcon3
Yoga for Runners
Definitions
Tabata Circuit
Core Synergy
TRX Max
Dance!
Precision Running
Damage Control
Barre
Tabata Strength
Cardio Sculpt
Restorative Flow Yoga
Boot Camp
Ab Lab
Cycle Beats
Best Abs Ever
Yoga Flow
Sweat & Surrender (I actually have taken this in 2017 but before I committed to this goal and started reviewing classes… retake?)

The journey continues

What’s the difference between Ab Lab and Best Abs Ever? Will Tabata Strength be more or less painful than Tabata Circuit? What does Tabata even mean? Is Metcon3 a code name for pain? Should I take Yoga Flow first, or Restorative Flow Yoga first? I like the sound of restorative. Restorative good. Max Damage Sculpt and Ropes all sound scary. Can we talk about the exclamation point after Dance!? Love. That’ll be a good one. I think Paula teaches that one. She’s fantastic.

Scariest classes? Precision running. I think I’m an imprecise runner. JK I don’t even think I’m a runner anymore. But I will be again. Hopefully before I take that class. Let’s put that one at the end of the list. Also, Ropes and Rowers and all things Tabata. I walked by a Tabata class. They were jumping. I don’t like lots of jumping. My CALVES don’t like lots of jumping. They don’t like it for many days after it happens.

I want to make a “find the class for you” flow chart. I want to know how many times you have to take Ab Lab before your Abs change, and will that help me with balance in tri position on my tri-bike.

I want to go back to my favorite classes and take all the new classes and swim three days a week and take up running.

This is probably hands down the most fun I’ve had with a fitness goal… although going downhill on a road bike at 25 miles an hour for the first time is up there.

I hope I’m always doing something I find really fun and exciting and a little bit crazy.

This post is about 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.

Equinox Class Review: Gold Barre

• 1 • 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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I’m over 1/3 of the way to my goal! This class is the 14th unique class I’ve taken at the Equinox. I have 22 classes left. Not bad for still being in March! The more classes I take, the more I love this journey and the variety I’m being exposed to. My fear that doing everything would make my body better at nothing is starting to seem unfounded. I do feel stronger because I’m constantly working my body in different ways. I also find myself going to the gym on a day I might not otherwise to fit a certain class into my schedule. Today was a 3 day gym streak. If I hadn’t wanted to take Gold Barre I would have been home making pancakes after two gym days in a row.

Actually that sounds amazing. But I can do that tomorrow. And I loved this class and how I feel starting my weekend!

Today I got to see how Gold Barre was different from True Barre, which evidently is different than plain “Barre”. Taking this class and seeing the connection to ballet I expected from True Barre made me wonder if perhaps the fact that I took True Barre from a substitute teacher shaped my experience. Retake? We’ll see if there’s time. (If you think 3 types of Barre class is a lot, there are 4 types of cycling classes and 5 varieties of yoga. I’m going to try them all.)

Today’s Class: Gold Barre with Melissa Jalali

Class length: 55 Minutes

Description from the Equinox: Do Barre like an athlete. Add figure-skating jumps and focused footwork to your Barre workout and propel your power, balance and endurance. Inspired by Olympic gold medal figure skater Tara Lipinski.

What Class Was Like

Exactly what you’d expect from the description. (Be still my beating heart!) Melissa was a great instructor. Friendly, clear instructions, helpful modifications, and turned her mic to the side to help individuals with form as needed.

Clear ballet and figure skating influences throughout. A low impact workout: jumps were optional and not a large part of the class and the modified version was still challenging especially if you went lower into the bend.

Class began with a ballet floor workout: pliés, tendus, ronde de jambes, relevés, etc. Sequences were short and easy to follow, I feel confident that I would have been as comfortable even without a ballet background.

Barre work was more figure skating inspired. We would hold the strap on the barre and using the strap for support to lean back into replicas of different skating positions. For example, with one leg extended behind us we would stretch our arms forward as though we were holding onto a partner with both hands on the ice and bend the standing leg deep. Straighten up, then bend knee and pull back. Or, with foot in a figure four position (ankle over knee) we would use the strap to keep us from falling and sit into a deep one-legged squat and then return to standing. In both exercises, you could picture how they would translate to figure skating, and your standing leg muscles burned.

Floor work completed the class with some pilates-esque core work and then gentle stretching.

Would I go back?

Yes, this was a great class! A lot of the lower body exercises worked muscles that are essential for running and cycling. And while you might not think of this class as an upper body workout, holding your arms in second position (outstretched to your side) for extended periods of time for exercises does increase strength. There was a little burning just from keeping them raised. I remember from my ballet class days that if I took the summer off my arms would feel it when classes resumed in the fall. Amusing that I consider my arms strong from swimming but they can still burn in a barre class just from holding them in position.

Who would love it?

Anyone looking to increase lower body and core strength in a low-impact environment while also gently toning the arms. I really enjoyed it. There’s something beautiful about using mostly your body weight and incorporating smooth, fluid dance-like movements and still getting a great work-out.

This class is great for someone new to strength training. Rather than worrying about what size weights to choose or how you’ll feel tomorrow, you can easily bend your knee more or less, go deeper into that plié (or not) and opt in or out of the jump part of a sequence. It’s easy to modify and there’s less opportunity for muscle-tear than there is in a weight-lifting class. (Those classes are fantastic, but I could see a huge benefit to starting with this class and working up.)

Know before you go

Most people did the class barefoot. Socks are also acceptable but they might be too slippery.

It says online to just check in at the front desk before class, but make sure you also get a number. If you don’t get a number, they might accidentally fill your spot from the waiting list even though you’re present and then class can get crowded. Some classes at the Equinox require numbers and some don’t… I’ve just started asking.

Equinox Class Review: Performance Cycling

• 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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I’m starting to think more about Tri for a Cure in July. My third triathlon! I’m desperate for a better swim experience and also laughing a little at how much better I know it will be. Did I really get into that ocean last year knowing I’d never successfully swum more than 75 yards of front crawl before I had to flip over onto my back because I felt like I couldn’t breathe? I am crazy. I’m not even sure it’s the good kind of crazy sometimes.

I’m pretty excited by how much swimming I’ve been doing (with a great coach) since October. This year’s going to be different.

But it’s definitely time to base-build for the bike and run. Good think Performance Cycling was on my list of classes I haven’t taken yet.

Today’s Class: Performance Cycling with Mark Strasnick

Class length: 45 Minutes

Description from the Equinox: Whether you are preparing for longer rides outdoors, a specific competitive event, or just want to up your fitness level, this class is for you. Sample rides include: hill work, speed and sprint intervals, breathing/meditation techniques and form exercises.

What Class Was Like

Hard intervals. I mean hard. When the instructor says things like “These sprints are where you’re most likely to lose your breakfast” you better get ready for it. I was skipping sprint efforts because I couldn’t recover in between. I would say that it was similar to some of the Studio Cycling classes I’ve taken but designed to be a bit harder. Everything varies so much by instructor, but the recovery times seemed a bit shorter for some of the sprint effort clusters, and the number of hard efforts was impressive.

That said, Mark was very welcoming of beginners and all levels. He reminded people regularly that it was fine to do your own thing, to modify an effort, to skip an effort, to just have a good time. It was easily structured so that you could get a maximum intensity performance class, but you didn’t feel awkward if you pushed a bit too hard and skipped the next effort.

Mark also got off his bike and went around checking form and making a few minor suggestions during one of the recovery periods, which you don’t see a lot of instructors do and is a great opportunity for beginners. Evidently Mark is also the owner/manager of Apex Velo, a cycling shop in Newton, MA that offers high quality gear, fittings, bike servicing and group rides.

I got the sense he really knew what he was doing. I found his interjected comments on form helpful (stay smooth while you’re riding, don’t stab at the pedals… with a demo on what stabbing looks like).

He was funny, welcoming of all levels, had a good playlist, and worked us really hard.

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Personal best for Max Wattage.

Would I go back?

Yes, absolutely. I wonder how different Performance Cycling vs. Studio Cycling are depending on instructor, but I love the idea that Performance Cycling is designed to help you get stronger. I’d be really curious to take a class that included the breathing/meditation techniques alluded to in the class description as a possible sample ride.

I’d love to take classes from this instructor again but the time conflicts with preschool drop-off. I sneaked in this week because there are school conferences so I brought my five year old to the gym playspace. Come June when he’s out of school but kindergarten is still in session for Will, I could see myself back in Mark’s class to prep for Tri for a Cure!

Who would love it?

Anyone who wants to put in some hard efforts to get stronger and faster.

If you would rather zone out and listen to music and spin your wheels, the regular instruction for brief intervals might not be as good a fit. I’d recommend this class if you’re at least hoping to attempt to closely follow the instructions. While you CAN do your own thing, it’s much more fun doing the class as it’s designed.

Know before you go

Cycling shoes really help you get more power for the full foot-stroke when you’re cycling indoors. Bikes at the Equinox are SPD clip compatible and Look/Delta compatible, but they also had cages so you can wear your normal shoes. (Don’t be afraid to do that before investing in cycling shoes.)

At the Equinox you reserve your specific bike in advance; look for the numbers on the front of each bike to find your spot when you get there.

I recommend ear plugs for most indoor cycling classes. This one was borderline but they’re good to have just in case.

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First one there! Got in over two miles as an easy warm up before class.

Equinox Class Review: Zumba

• 1 • 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: Zumba with Liza Elmstrom

Class length: 50 Minutes

Description from the Equinox: Easy to follow dance fitness classes that are fun, energetic, and leave you feeling amazing. Zumba® fuses Latin, international and popular music to create a dynamic and effective workout.

What Class Was Like

Fast paced dance moves that frequently changed direction. This class may leave beginners feeling lost and frustrated.

Music started, the instructor started dancing, and everyone did their best to follow along with no verbal cues. Not all sequences repeated predictably, so it was hard for me to get the hang of anything. I felt like I’d been thrown into a latin ballroom recital with no formal training.

Where many classes have students face forward the whole time so you can predictably see the instructor, this class had turns and dance moves that pivoted and rotated. Once you were looking away from the instructor you had to guess which way you were supposed to go next. Half turn? Full turn? Full turn and then face front or full turn and then face sideways? Oh, they’re already grape-vining back the other way.

Who would love it?

People who love dancing who are willing to invest in the learning curve. There were some participants who looked comfortable the whole class who had obviously learned the steps well enough to find class more predictable and easier to follow. Once you know what you’re doing this class could be really fun.

If you’re new to dance a grapevine can feel like 6 unpredictable steps put together. If you’re familiar, once she starts step 1 the next 5 are automatic. Zumba may be similar, where the box-step pattern that felt like paying attention to 4 separate moves to me felt like 1 move to someone who’s experienced with Zumba.

Someone with a latin or ballroom background might find it much easier to follow.

Know before you go

Music was very loud, you may want earplugs.

Zumba classes vary a great deal by instructor. Some classes may be be better for beginners than the one I took.  If you like dancing and want a fun cardio workout, it’s worth trying! You could always scope out the class in advance. Our main studio has big windows that look onto the exercise equipment. A few stealth squats glancing through the windows and you’ll have a sense of how much turning is involved and what percentage of participants look totally lost.

Be careful if you have weak ankles or knees. Beware of turning or pivoting too quickly because you’re trying to keep up with new dance moves.

Survival Guide

  • Familiarize yourself with basic cha cha and salsa moves before you go (youtube is your friend)
  • Start in the back
  • If there are lots of turns find someone who is doing well on each side of the room that you can follow when you can’t see the instructor
  • If the instructor holds up two fingers, repeat that step
  • Be willing to invest; you may not have fun until you’ve been to a few classes and gotten the hang of it

 

This class reminded me a little of the time I tried SoulCycle. I get why people who had the moves down loved it, and those of us who didn’t… didn’t.