Friday night Reformer Workshop

We have 2 spaces open in our Friday 5:30pm Reformer Workshop. The series last 4 weeks and is taught by Angelina, one of Studio Blue's senior instructors. These spaces will fill quickly so call or email us today!

Cheers,
Studio Blue

The Importance of Weight Training For Women

What's the best and quickest way for a woman to gain control again over her body and start turning it into the firm, lean and toned physique that you desire?

Think it's cardio? Then think again.

Sure, adding cardio to your fitness regimen will help you burn a few more calories, but JUST doing cardio will never give you the kind of lean muscle definition that looks so good in summer tank tops, short shorts and bathing suits. The "cardio-only" mindset may serve to only burn calories (and possibly even lean muscle mass), but cardio-only RARELY tones and tightens. You need to have a balance of sensible nutrition, regular cardio and effective weight training that challenges your body in order to affect your basal metabolic rate (the rate at which your body burns calories).

Simply put, lean muscle burns more calories at rest than fat does. So by changing your body composition through losing body fat and gaining lean muscle, you'll burn more calories even when you sleep!

Many women are afraid of weight training because you may think that you'll just "bulk up". However weight training for women done right, will result in better muscle tone, strength and endurance -- not necessarily in size. The high levels of estrogen in a woman's body make it difficult to produce the kind of bulky bulging muscles you see on male athletes.

Combining pilates with light weights is an ideal combination for women. In our Sculpt classes, you will typically engage and work a specific muscle group, and then stretch it out to lengthen it. This combination of "strengthening and lengthening" is ideal to firm and tone, without running the risk of developing those Incredible Hulk type muscles. You need to stretch that muscle in order to give it the flexibility it needs to contract when you are working it again. If you'd like to read a brief article about the benefits of adding stretching and "lengthening" to your exercise routine, click here.

As women age, the need for focused resistance, weight-based exercise increases. Changes in the muscle tissues as we age are accelerated by disuse. When a woman incorporates weight training in to her routine, she will see improvements in circulation, coordination, balance, and bone and ligament strength -- all of which are especially important for improving bone density and avoiding osteoporosis. The Reformer is an excellent choice for women who are looking for more of this type of resistance-based exercise.

Remember, however that is is possible to overtrain. Your body needs at least one rest day per week to give your muscles and cardiovascular system a chance to recover, repair and rebuild. Overtraining can not only cause injury and/or exhaustion, but can also cause of fluctuations in appetite, abnormal sleep patterns and can compromise your immune system.

You'll find another brief article which discusses several of the "myths" out there regarding women and weight training here.

So if you're a woman who is looking for that toned, long sleek muscular look, come check out a few of our Sculpt classes and/or some Reformer classes! Here's when they are offered:

• Pilates Sculpt with Dan Mondays at 630pm and Wednesdays at 9am

• Pilates Sculpt with Ishbel Thursdays at 12noon

• Pilates Sculpt with Tami Thursdays at 1pm

• Pilates Sculpt with Wendi Thursdays at 630pm

• Yoga/Pilates Sculpt with Rebecca Mondays and Wednesdays at 530pm

• All-Level Reformer with Ishbel Mondays at 12noon

• All Level Reformer with Angelina Wednesdays at 530pm

• Advanced Reformer with Ishbel Fridays at 1pm

• All Level Reformer with Tami Saturdays at 8am and 10am

• New 4-Week Reformer Workshop with Angelina starts this Friday, March 12th at 530pm. Only one space left!

Call us at 503-224-5073 or email usto reserve!

March News From Studio Blue

Yippee for Spring! Time to shed those winter duds and get to work on your swimsuit six-pack! We have lots of options for you this month if you're ready to get to work on your summer beach body!

• Booty Camps: We're running 3 boot camps per week now, and plan to add more. Let us know if you'd like to join the next 6-week session of butt-kicking cardio combined with equipment and weight work. A 6-week session is just $75, and we guarantee you'll see amazing results! The next Sunday sessions start April 4th and the Thursday evening session starts April 8th.
  

• Last Chance for Half Price Privates with Rebecca: She'll be getting fully certified soon, and once she does, her special half price Apprentice rate for privates will be gone forever. Jump start your spring fitness plan by doing a few private sessions with Rebecca on our pilates equipment, and start feeling those abs!

• Special Workshop - Power Breathing with Rebecca: This new workshop will be held on Saturday, March 13 from 12 noon - 2pm. Learn how to intensify your workout and improve your results just by making a few simple changes to the way you breathe during your practice. Call us to reserve space or sign up now on our web site.

• Early Morning and Sunday Classes: Would adding weekday 7am and/or Sunday classes fit your schedule? If so, then let us know! We want to make sure that we are meeting your needs, so if this is something you really want and can commit to, then tell us!

• More Forrest Yoga with Angelina: Our Forrest Yoga workshop scheduled for March 20 is full, however we plan to add second workshop on Saturday, April 17 from 230-5pm, so let us know if you'd like to attend.

• And if you've been thinking of joining us in Mexico for our Pilates & Yoga Retreat April 28 - May 2, then let's reserve a space for you now! Flights to PVR from PDX are still around $400 and you do NOT need to have a current membership or package with us to attend. We welcome you to bring your family or friends!

Let us know what else we can do this spring to meet your needs. We are here for you!

Dan, Jo and the rest of the Studio Blue Family

P.S. Join us in celebrating the 1980's on Monday and Tuesday, March 29-30...more info below!