Xtend Barre

Bar classes are all the rage from Bar Method, Dailey Method, Barre Bee Fit, etc. Everyone from Drew Barrymore to Madonna with Barre3 are taking Bar style classes.

I've taken these Bar Style classes at few different locations now. With my background in Pilates and Yoga I find some of the cuing and exercises in most of these Bar style classes to overuse certain muscle groups and place the body is some poor postural patterns of movement.  Also many of these schools of Bar lack the proper training to instructors and teach a choreography that is repetitive with very little anatomical knowledge.

Xtend Barre is not one of these. "The Xtend workout combines the amazing results of dance with the principles of strength and safety in Pilates." In order to take the training course to teach Xtend you must already hold a Pilates Certification and the classes can only be held in a licensed studio or workout facility.

Out of the many styles of Bar classes I found this style to be the most thorough class. The class moved through all parts of the body from light arm weights, plies, Pilates style ab work, thigh work, and stretching. The cuing was precise and form driven. It was a small class (only 6 people at the location I took class) versus the 20-30 people that are usually in a Bar class. This Bar style also seemed to have a little more of the dance class feel to it instead of the aerobic class feel.


I found Xtend Barre at Harmony Mind Body Fitness in Lincoln Park neighborhood. Definitely the best Bar style class I have found yet. Try it for yourself and Xtend your Bar horizons.

Pumpkin Pie Smoothie

I love Fall. I love all the colors of the leaves and the flavors of the food like butternut squash and pumpkin. Not only is pumpkin low fat naturally, it is full of beta-carotene which the body converts to Vitamin A.  Fall and all the holidays that come with it wouldn't be complete in my mind without some Pumpkin Pie.  Here is a healthy smoothie that tastes just like the pie. The yogurt gives the whip cream like flavor and no crust means less calories. Drink up and give Thanks without the guilt.

*I have listed ingredients for both a Vegetarian and a Vegan version based off of your choice of Yogurt and milk.


Ingredients:

• 1/4 can of Pumpkin Pie filling
• 3oz of Greek Style Plain yogurt (like Chobani) or Vegan Yogurt (like Nogurt or Silk)
• 1 tblspoon Brown Sugar
• 1/4 cup Almond milk or milk of choice 
• 1/2 cup crushed ice
• nutmeg and cinnamon

Directions:


Combine Pumpkin Pie, yogurt, brown sugar, and crushed ice into blender. Begin to blend. Add almond milk (or milk of your choice) slowly until you have the desired consistency. Less milk will make a thicker smoothie and more milk a little creamier. Once completely blended pour into glass and sprinkle with a little nutmeg and cinnamon to garnish and spice up. Stick a straw in it and give thanks.

Parkour

Equinox Health clubs is known for their innovative Group Exercise classes like Tabata, Intensati, and now Parkour.  I participated in a demo class of Parkour at Equinox Chicago's 900 North Michigan location.

To say this class was out of my element is an understatement.  We were lead through a warm up of conditioning exercises by Group Fitness Managers Tonya Dugger and Jen Hogg. In the 30 minute workout many were already gasping for air and sweating it up.  Then we were lead by Alex through a Parkour workout. We vaulted over highly stacked steps, army crawled through hurdles, precision jumped over steps (and eventually people), and grapevined around hurdles creating a circuit like feel. My heart rate was up and at one point when checking my heart rate monitor was at 92%.  By the end of the hour long class I had burned almost 800 calories and had a ton of fun.  Did I do everything like the instructor? By no means. But I attempted it and laughed at myself in good humor.


According to the website Parkour US

"Parkour or l'art du déplacement is NOT a extreme sport, rather it is a physical discipline that allow one to overcome their obstacles to get from point a to point b in the most efficient using the possibility of human body. Such movement may contain running, jumping, climbing, vaulting and other movements that may help the efficiency. 

One who trains and practice the discipline is called a “traceur” or “traceuses” for women practitioners. The goal of parkour is to allow a traceur adopt to his or her environment by using the surrounding structure. Whether the environment is in the rural or urban area, a traceur is trained to be able to face the obstacles at any given time. 

Movements are often trained by repetitions, building ground up from the basics. Parkour is often confused with freerunning. Freerunning, a distant cousin of parkour, contains movements that are not efficient, such as flips. Parkour originated in France, founded by David Belle and many others. Along with the physical movements, parkour contains philosophy which enhances a traceur’s ability to solve problems and their awareness of surroundings. 

Furthermore, there are NO COMPETITIONS in parkour; the only competition is you, and yourself."

Some Parkour moves that you will see in a class.

Check your local Equinox to see when and where Parkour classes are available.  Definitely a challenge and a lot of fun. 

Tex-Mex Veggie Burger

All the flavor. No animal products. Loads of protein and low in fat. What more could you ask for?

Ingredients:

• Dr. Praegers Tex Mex Veggie Burger Patty
• Multi-Grain Sandwich Thin Hamburger Bun
• 1/2 cup spinach
• 2 tablespoons Daiya Cheese Cheddar Flavor (Vegan cheese substitute)
• 1/4 avocado
• Veganaise

Directions:
Set conventional or toaster oven to Broil. Heat Veggie patty 10-12 minutes until cooked throughout. Spread Veganaise and spinach onto the bottom of bun. Place cooked Veggie Patty on top of spinach. Place sliced avocado and Daiya cheese on top of Veggie Patty. Finish with the top bun.

Rock-n-Roll with Pilates

Rolling like a Ball (ex:Rolling)

Pilates was Rocking-n-Rolling before Elvis or the Beatles.

Granted I am talking about movement and not music. This Rock-n-Roll is admired by all ages young and old and was born before it's musical genre.

The Pilates system has many rolling exercises (supine) and rocking exercises (prone) built into it's series. The rocking and the rolling takes place in the "powerhouse" of the body, between the shoulder blades and hips.  

In the Pilates Mat series the Rolling exercises (supine or on your back) include Rolling like a Ball, Open Leg Rocker, Boomerang, Seal and Crab. Rocking exercises (prone or on your belly) include Swan Dive and Rocking. Rolling is meant to allow breath into the body to it's fullest deepest potential, the spine to stretch and lengthen, and massage the spine against the mat and the internal organs with breath. 

Rocking (ex:Rocking)

Rocking strengthens the muscles along the spine, stretches the front of the chest, shoulders, and abdominals. Rocking and rolling should be light and playful, like a beach ball blowing in the wind. It will teach your body that strength and flexibility can be (and need to be) relaxed and flexible on the outside of the body, while engaged and supported from inside the body. That proper and purposeful breathing can carry movement more effortless than tensed up muscles.

So turn it on, turn it up and play with some Old time Rock-n-Roll.