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Fitness studio marks first anniversary

February 2015

By Teri Carnicelli
Whether you are looking to tone your muscles, increase your flexibility, lose weight, or just have a fun day out with friends, this local workout studio has a little something for everyone.
Fit’N Lean Xercise Studio, located at 6522 N. 16th St., Suite 10, celebrated its one-year anniversary on Jan. 24 with a big party for clients, guests, and those who were curious about just what the studio offers.

One of the hottest new trends in exercise is Core Bar from Norway, which is being taught twice a week at Fit’N Lean studio on 16th Street just north of Bethany Home Road (photo by Teri Carnicelli).

And what it offers is a wide array of cutting-edge fitness classes as well as personal training sessions. Aerial Yoga, Zumba and Barre Core continue to be popular, particularly the yoga and Zumba classes, which sometimes bring in groups of friends looking for something fun and different to do. They even hosted an Aerial Yoga bachelorette party once, says studio partner Lori Cochran.
In the year since opening, Fit’N Lean has kept up with current trends, adding two new class offerings: Pound, and Core Bar. Pound is a full body cardio jam session, combining light resistance with constant simulated drumming.
In Core Bar, class participants use a 2.2-pound weighted bar that provides support and stability while they go through a high-impact workout of traditional aerobics, resistance training, martial arts and even some Pilates moves.
To celebrate one year of business, Fit’N Lean is offering a special to new customers, which also is a great way to try out a couple of classes and see what best fits your ability and interest. The package is any three classes for just $25. Find the schedules and sign up in advance on the website, www.fitnleanxercise.com.
Personal training services also are offered by the two women business owners, Cochran and her partner, Vickie Gambill. Cochran is a certified as a personal trainer, certified Zumba instructor and also teaches aerial yoga.
Gambill has a master’s degree in exercise physiology and more than 10 years of experience as a personal trainer. She also competes professionally in women’s bodybuilding.
Right now the studio is offering a personal training special, which includes two 30-minute training sessions a week with unlimited classes, for $250 a month. Call 602-254-4400 to schedule a free fitness assessment.

get results...

Get This Weight-Loss Formula Right and Show Off Your Results in Spring

by Leta Shy 2/06/15                                           

     

If you're counting down to a warm-weather vacation or wedding or just want to look your best all year round, now's the time to get the weight-loss formula right. We spoke to Tracey Mallett, founder of The Booty Barre, for her simple tips on losing weight and feeling your best the smart way. Read on for her advice.

1. Make it a mix: Once and for all, don't avoid those weights if you want to lose weight. "The best way for people to want to lose weight is a combination of cardio and strength training activity to increase muscle mass," advises Tracey. Gaining muscle will help shrink your body even faster as you increase your metabolism.
2. Start slow, but be consistent: When you're not used to a workout routine, you could be setting yourself up for burnout if you take on too much too soon. "What happens with people is that when they want to lose weight, they go, go, go, and then they overburn, and then they give up," Tracey explains. She recommends new exercisers start by sticking to a schedule of three to five times a week. "The more consistent you are, the more calories you're burning," she says.
3. Clean up your diet: Exercise is important, but Tracey says it's the smaller part of the weight-loss formula: "80 percent of what goes into the body is what you look like, and then 20 percent is exercise." However, "even though exercise seems like a small percentage, it's really not, because you don't want to be skinny and fat; you want to have muscle mass, so it's important you do both." Stick to whole foods like vegetables, fruits, healthy fats, and lean protein, Tracey recommends, making sure you watch out for starchy carbs, added sugars, and too-big portions.
4. Don't go too fast: You shouldn't be losing any more than one to two pounds a week, Tracey says, so make sure you're eating enough to fuel your new workout routine. "The max is two pounds a week, and really, that's a lot," Tracey warns.

Not losing fast enough...

Workout Mistakes That Prevent Weight Loss

by Jenny Sugar 2/01/15    

 

If you're trying to lose weight, burning calories through exercise is key. But if you're not burning enough, then you won't see the scale budge. If this sounds familiar, keep reading to learn what you might be doing wrong when it comes to burning calories.

You Skip Oatmeal

 

 

Many women skip out on breakfast before their morning workout to either save calories or to prevent digestive upset. Eating first thing not only boosts your metabolism, but it also gives you energy to get through your solid calorie-burning workout. Without the proper fuel, you'll end up with a headache or dizzy spell and are more likely to not push yourself as hard, or worse — to throw in the towel before your workout is complete.
Since devouring an enormous plate of scrambled eggs, bacon, pancakes, and hash browns is also a bad idea, fuel your workout with something small that contains easily digestible carbs and protein.

You Sip Post-Workout Smoothies

 

 

You just finished a kick-butt workout and burned over 400 calories, and now you're ready to refuel with a post-workout snack. Even healthy snacks like this chocolate banana cashew smoothie can be high in calories, so make sure the snack you enjoy after your workout doesn't undo all the calorie-burning good you've done. Smoothies are a great choice; just keep them to around 150 calories.

You Head Straight to the Weight Room

 

 

You're right that building muscle through strength training is extremely important when it comes to burning calories since muscle tissue burns more calories than body fat. But you still need cardio to burn calories to decrease your overall body fat and reveal the toned muscles underneath. Keep up with the strength-training sessions, but be sure to incorporate heart-pounding cardio as well.

Walking Is Your Thing

 

Taking a brisk walk is a great way to lift your mood and improve your circulation, but unfortunately, it's not a huge calorie burner. If weight loss is your goal, you must exercise for at least an hour a day, and it must be the heart-pumping kind that burns tons of calories. Jogging, hiking, biking, jumping rope, swimming, or taking a cardio class at your gym are all excellent options.

 

Go ahead and pat yourself on the back for your two awesome workouts, but that doesn't mean you can plop yourself on the couch for the week. Not exercising often enough is one reason you're not seeing the slimming results you're after. To make that scale budge, kick it up a notch and exercise five days a week.