This NEW 6-week Small GroupTraining course is taught by Ortho-Kinetics® trainer & Titleist Performance Institute trainer Jarrod Brock.
January 23rd – March 3rd
7am Mondays & Fridays
$25 Drop in | $250 pre-pay ($50 discount)
Contact Mallory to schedule 972.386.2536
Class Description: This class is designed to help build a solid foundation for your golf game. Whether you deal with constant pain after your round, inconsistency with your ball flight/contact, or you want to gain more power in your shots, this class will address all of these weaknesses. you will be introduced to exercises and concepts of the golf swing that can be practiced at telos and on the course. expect to see major improvements in your golf game before the season starts.
This NEW Small Group Training 6-week course led by Ortho-Kinetics® trainer, Nikki Smith, will power up your yoga practice through weight training.
January 30th- March 9th
Mondays & Thursdays 6pm
$25 Drop-in | $250 Prepay ($50 savings)
Contact Mallory to schedule 972.386.2536
This weight training course will enhance your yoga practice by focusing on areas of weakness in your favorite yoga poses. Bring balance to your daily routine through strength and flexibility.
Taught by Ortho-Kinetics® Trainers Charlie & Tyler, this 8-week course offers a progressive approach to peak performance training.
Join a community of like-minded individuals to progress through the “Thrive Tiers”.
Jan. 24th- March 18th
Tuesdays 6pm | Saturdays 9am
8-week course | 16 total classes
$25 Drop-in | Pre-Pay $350 ($50 savings)
Schedule with Mallory at 972.386.2536
In this new age of fitness where High Intensity Interval Training is leading the way in not only popularity, but also with current scientific research as one of the most time efficient and effective ways to train, everyone is looking to hop on the bandwagon. However, is this the safest way to train? Most of us have made mistakes in our training over time that create injury or have nagging discomforts (like lower back pain). The fear of injuries keeps us in second gear; only able to do the bare minimum in idle. We’ve created a progressive system that ushers a practical approach to HIIT. It’s time to push yourself out of idle.
THRIVE is a small group setting that will facilitate a sense of community while focusing on your individual needs. In this system of training you will have two Ortho-kinetics® trainers dissecting your movement patterns, helping to correct compensatory efforts that if neglected could lead to injury, postural deviations, and functional strength imbalances.
We’ll introduce the THRIVE Tiers to challenge yourself and track results. Everyone will begin in a tier 1 workout and must meet certain requirements to progress to tier 2. For example, tier 1 will focus on your ability to stabilize the spine and pelvis in every movement for the entire workout. Not only will we point out your compensatory patterns, but we will suggest corrective exercises to help minimize and strengthen your weak points in order to progress through the stratified tiers. Finally, we’ll introduce timed sessions as you compete against your peers, and most importantly yourself.
You’re not in this alone. THRIVE together.
Let’s face it; All of us tend to fall of the fitness wagon during the holidays. Fortunately, we have the solution.
Join a group that will hold one another accountable and train together to buck this trend.
6-week Holiday Challenge taught by Director of Ortho-Kinetics® Training, Cecil Hightower
November 7th-December 16th
(Monday @ 10 AM, Thursday @ 9 AM & Friday @ 9 AM)
*Week of November Thanksgiving Thursday’s class will be held on Tuesday Nov. 22nd @ 9 AM
What else is included?
Pre-Body Fat Measurements & Cardio Sub Max Test
Weekly Recipe and/or Good Holiday Eating Habits
Limited Space: 12 Person Maximum, First Come First Serve (24 Hr. cancelation policy applies)
Winner: Complimentary One-on-One Sessions & 6 Week program Design to kick off the New Year
All Individuals who complete all Small group sessions will receive 2 Complimentary Small Group Sessions on Dec. 19th & 21st
Price: (18 Small Group Sessions) = $325
Prepay for 10 or more for $20
$25 drop in Fee
When it comes to optimal health, the sky is the limit on the ways to get there. Look no further than any magazine or trendy blog promising the new quick fix to get healthy. What does healthy really mean? What is optimal health? To me, optimal health is feeling, moving and eating what makes me happy. After extensive research in the field let me be the one thousandth person to offer my very own 5 modern strategies to optimal health. I have based my strategies on what I feel being healthy really means. I challenge those reading this to allow this article to redefine what healthy means to them.
The 1st strategy is kind of an old one but arguably maybe the most important and vital tip of them all. Sleep is the quintessential way to rebuild, replenish and refresh ones entire body chemistry and psychological mantra. However, we have heard all this before yet many of us consistently get less than 6 hours of sleep a night. During our 5 sleep cycles our bodies repair muscles, memory consolidation and release important hormones regulating growth and appetite. On average we need around 8 hours of sleep a night. Are you consistently getting this? If the answer is no than you are affecting the efficiency of your body mentally and physically. Chronic sleep loss can contribute to weight gain, high blood pressure and a decrease in immune system power.
The 2nd strategy is newer and cutting edge. Intermittent fasting is one of the most effective ways to reverse insulin resistance, shed excess weight, and improve body composition. Intermittent fasting is not a diet but rather a new eating pattern. Pick anywhere from 1-2 days a week or 1 day bimonthly to basically skip meals. The most effective and desired way to skip these meals is in succession. Eat at least 3 hours before bed and eat breakfast 12hrs from that point is the easiest way to start. The fast can be taken all the way to 24hrs if desired for best results. No calories can be consumed during this process, just black coffee, green or black tea and water. Our body uses around 70% of its daily energy in digestion so during this process the body is able to take that percentage and focus on improved insulin and leptin sensitivity and triggering your body to use fat as energy more efficiently. Insulin, which is the hormone released in the pancreas in response to increased blood sugar, facilitates the transfer of glucose into the cells and when the cells are full and there is still excess glucose the increased insulin will be converted to fat. Essentially you eat, your blood sugar rises, your body releases insulin to store all that glucose, and that increase in insulin tells your brain that you have enough energy. Basically by instituting this new pattern your body will burn more fat, store less fat, improve its immune system strength and insulin sensitivity which will allow for more longevity to enjoy all things we want to do in life.
The 3rd strategy is resistance training. Also, not a new ideology but how much resistance training do we actually need? This is another question for those defining what healthy is. To me resistance training is 100% aesthetic, but that’s my vanity speaking. Resistance training is mostly important for proper function and alignment of our bones but also for neuromuscular control. It is only by working and strengthening muscles that the function of our bones and brain can be optimal. An optimal skeletal system will allow for joints to have less stress and allow our body to hold a posture for more proper function and longevity and proper neuromuscular control will help our reflexes and balance as we age. I recommend at least 1 day of resistance training strictly for function and strength. More days and frequency will lead to more aesthetic changes. How much resistance training you need is based on what you consider healthy but it is necessity for longevity and overall health much more than aesthetics.
The 4th strategy is toxin intake. Examples of common toxins we intake are caffeine, carbs, colas, and booze. We all have our vices and that’s ok because to me life is about enjoyment and that is a big part of it. I personally enjoy a cocktail and a pizza to stuff my face. It is essential to me to enjoy life because why else put all the work in for no reward. I am not going to tell you to stop any of those things but only to understand what they do to our bodies so you can take more control over the intake. In simplicity, toxins monkey with our ability to balance blood sugar, metabolize cholesterol, which can lead to insulin resistance. The biggest toxin that we abuse is alcohol. When alcohol is put into our bodies the first thing our body does is stop whatever it is doing and try to express these toxins. So when we eat and drink to our content our body is not even focused on our food until it has expressed the toxin. So just by better controlling the frequency when we consume these toxins, especially together like booze and carbs, we will better our body’s ability to operate more optimally.
The 5th strategy is stress control. This is by far the most difficult thing to regulate. I am not a specialist in stress management. I can only offer a few suggestions to try and keep our bodies’ homeostasis in rhythm. All I know is every possible negative anything that happens to our bodies over time stress can be the root. No matter what it is we have to find things in life that truly remove us from the grind of reality. In a perfect world we could do this all the time but we have to find that balance for our sanity. It has to be something we can do daily and as an individual. At least once a day find at least 10 minutes truly for yourself and do whatever that thing is. I personally read a passage from a motivating or spiritual book or play video games. It is not about what the action actually is it is about the escape.
Healthy to me is all about balance. Redefining what that balance is will always change in life but to me that balance points to happiness. Happiness in how I look, feel and interact. What is happiness to you? I am most happy when I am sleeping well, digesting my food efficiently, lifting some weights, balancing my toxins and my stress. For me to find my sense of happiness it flows through summing up my strategies to what is healthy. So how far apart is health and happiness? They seem pretty much of the same caliber, so if you are feeling sluggish, unhappy, overweight, unfit or just plan pissed off all the time then maybe its time to redefine what healthy and happiness is to you? Try 1 or all of those strategies and see what may help you reach your optimal health.
What is Ortho-Kinetics®? What does it do? What makes it different from all other types of resistance training techniques? In this article, I will dig into these questions and tackle common misconceptions I hear about this amazing brand.Read More»
It is becoming more and more apparent in the scientific community that systemic inflammation lies at the root of heart disease, cancer, osteoporosis, stroke, Alzheimer’s, rheumatoid arthritis, diabetes, and many other immune disorders. Increased systemic inflammation may also increase the aging process.Read More»
I am not going to be giving you the next big “secret” to losing 10-100 pounds. This article will not give you the latest workout fad to help you get past your “plateau”. Those goals are all well and fine, and are valuable goals to have for those individuals that have trained their body to do such things. I wanted to give you some things to think about in regards to your body.
How do you define health and fitness? Many people think of someone that can run 5k, 10k, or a marathon. Others think of how much they weigh, or how much body fat they have. Some of us crazy people think it is how much you can bench press! I have so many people that list their goals to me as, “I just want to be healthy/fit”. I often have to follow up this statement with, “how do you define healthy/fit”? The goal I most frequently hear is that they want to lose weight or to be able to do some sort of “race” one day.
Dictionary.com defines health as “soundness of body or mind; freedom of disease or ailment”. That sounds a little underwhelming doesn’t it? I find it funny that the tool people use to get healthy or fit often makes them have a disease or ailment. I have met so many people that have become injured or now have orthopedic diseases because they were trying to get healthy and fit.
I believe this is because we have lost sight of what truly makes us “healthy”. The fitness industry has lead us to believe that harder is better, and that no pain, no gain. The world around us has made health and fitness more like competing in sports than it is really about being healthy. We need to be challenging our body to what it is currently capable of, and slowly progressing or challenging our bodies to move in a different direction. Instead, we are jumping head first into activities that are not nudging the needle, but obliterating the needle.
The truth is, that the actual workout you do in the gym, box, pool, or track etc. has a lot less of an impact on how you look than you think. If we looked at how many hours most people spend working out, compared to all of the other hours of their lives, we would see how small of an impact that can truly have. The most overlooked and yet, possibly more important aspect of becoming healthy comes from the time of the activity, not just the act of doing the exercise of our choice. We need to make better choices when it comes to our nutrition, sleep, family/friends and rest/recovery! This type of mindset will allow us to be healthy and independent for a larger part of our lives.
So, I challenge all of us to re-define how we become healthy or fit! Exercise needs to be appropriate and specific to the capabilities of the individual rather than a competition of how many PR’s (personal records) we can break, or beat the person next to you. Exercise for your body to become a better body, rather than better than the person next to you. We need to eat as healthy as often as we can. Sleep more and enjoy family and friends that build us up rather than drag us down.
“I want to get lean”
“I want to lose weight”
“I want to build muscle”
Since we’ve all heard these “wants” more times than we can count, I’ll differentiate the meaning of wishes and goals and provide my advice as to how best to achieve these desires. The previous statements are what constitutes over 90% of all health and fitness related goals, wishes, and conversations. The reason I define them as goals and wishes is because there is a distinct difference between the two. A goal is something you set out to accomplish with a distinct plan of action that allows you to have measurable results to track progress. A wish is a statement thrown into the wind that may represent something you want but not bad enough to take the steps forward to make it a reality. The group of people I want to communicate to today are potentially the biggest section of the health and fitness population. These people are the ones that have a goal and think they are putting their best foot forward to achieve it but are missing a few key elements that would help them get there. “I want to get lean, lose weight, build muscle” typically looks like the following. I show up to the gym and go through a resistance training routine on a regular basis (3x per week), do cardio several times a week, and eating better. To truly make progress toward the above mentioned goals we have to provide ourselves with the framework to measure whether or not we are achieving what we set out to do. Most people will embark on a program to achieve the above stated by showing up and doing a routine, doing some cardio, and eating a little better. Their faith in accomplishing the goal for them self is completely dependent on the attendance factor. They typically follow this up with some level of frustration and a drop off to less exercise and less significant eating choices leading on down to no exercise and then back to square one of wishing for the desired goals to happen. My point in this is that we have to make each one of these goals, or any fitness goal we have, quantifiable in some manner so we can make a measurement on our progress. So here is a quick way to provide you with some things that you can immediately start tracking so you can assess whether you are making the changes you need to.Read More»
Start your Valentine’s Day Weekend off right with a couple’s yoga class with Suzy, followed by Champagne and Strawberries.
Thursday, February 12th from 6:00-7:15pm.
Reserve your spot by Tuesday, February 10th for ONLY 20$/couple.
$25/ couple after February 10th.
Call Member Experience to reserve your spot. 972-386-2580