“I’ve seen that before,” “Its that suction cup thingy from the Olympics right?” “Michael Phelps did it” “Is that a birthmark?”

Cupping is an ancient form of healing that uses suction to increase blood flow and reduce pain, inflammation and tension.  The effects are similar to a deep tissue massage in a fraction of the time.

My shoulders/traps kill me constantly…

I foam roll, use tennis balls, do self massage, get massages and wear a back support device periodically during the day. Nothing seems to work for more than a few minutes or hours, so I resorted to trying cupping.

I found a reputable place that I had gotten massages at before and booked a session through a Groupon deal I purchased (3 sessions for $37). Just like a regular massage, I entered the room and got undressed and laid face down on the table. The therapist knocked and came in and quickly massaged my back and shoulders. She then placed the cups on my back one at a time, from shoulders to hips, and used a hand suction to increase the amount of pressure in each cup.

I definitely felt the pressure but it wasn’t painful.

Within a few seconds after application, I felt a slight pulling sensation over my back and shoulders, but I really couldn’t feel anything. I was wondering if the whole process was going to work.

She left the room for 10 minutes and allowed the cups to do their job. I can’t say I was really relaxed through the process … but it WAS relaxing to lay down for 10 minutes and do nothing 🙂

When she returned, she let the pressure out of each cup one by one and gently removed each. The session ended with another quick massage of my back.

From there, I dressed and went on my way. The whole session took about 20-25 minutes from the time I walked in to when I left.

Results

So was the time, money and “scars” worth it? I definitely think so! It is usually very hard for me to sit/stand up straight because my back and shoulders are so tight. However, I was able to stand up straight and hold my shoulders back with ease. This “relief” lasted throughout the weekend. Today is Monday, 3 days after my session and my tension has started to creep back. HOWEVER, my weekend was filled with workouts, hours of yard work and moving my old washer and dryer from the basement to the street.

Would I do it again? 

In a heartbeat! For a fraction of the time and cost of a deep tissue massage, I definitely felt more relief than ever.

The downside?

It is not nearly as mentally or physically relaxing as a deep tissue massage and you do have to show your “battle scars” for about a week after the treatment.

Do your research! I watched a lot of YouTube videos and read several articles before I decided to book a session. Also, take note that there are different types of cupping sessions (some of which involve blood being drawn from the body … I didn’t do this type 🙂 ). Don’t take my word for it though … try it yourself!

Have you ever tried a barre class?

Some people may find it “girly” or “easy” while others may find it “too intimidating” to start. Let me assure you that it is an AMAZING total body workout for any fitness level … guys, cross fitters, etc. I’m talking to you too!

My fitness goal/philosophy is to be able to complete any fitness class/workout/move. Maybe not to be the best at it, but I want to be strong, fast, flexible, functional, etc. Barre definitely has a place in accomplishing all of those things.

---

Before your first class …

Start by googling “barre classes”. There are several different types/styles/locations you can take a barre class. At a regular gym, YMCA, or a boutique studio like PureBarre. It is important to note that Pure Barre is a chain so your class experience will be similar in all other Pure Barre studios where it may be different from another Barre class you’ve taken.

Sign up for a class and bring a towel, water bottle and sticky socks to class with you. Sticky socks aren’t a “must” but they will make your experience better by preventing you from slipping. You can buy them online, borrow them at the studio (sometimes) or purchase them at a studio. They come in many different styles so try one before investing in several pairs. One could probably do the trick and skyzone (trampoline park) jumping socks also do the trick!

Dress in something comfortable that you can move in. Longer shorts, capris or pants and a stretchy shirt would be best. Probably leave the sweats at home for barre class.

Make sure you arrive at least 10 minutes early to get set up with the equipment you  need for class.

---

What to expect in class … equipment and format

Dumbbells, ankle weights, bands, balls, mats and platform boxes are all things you may encounter in a Pure Barre class. Be sure to ask the instructor what you need and how you should set up your space in the room. Know that Barre classes in general move VERY quickly. You will only be doing a particular sequence for a minute or so and you will move between standing, sitting, facing different directions, etc. every few minutes. It may feel a little overwhelming at first, but go with the flow. The instructors will help you transition between the different moves and equipment. The good news is that the time flies by! It is also important to know that you will likely do some moves incorrectly. The instructors will come around and help you tweak your form to get the most out of each movement. Don’t get frustrated by it … the instructor came to me at least 5 times during each of my classes. Enjoy the personal attention!

 

Pure Foundations

This class left me feeling toned all over. My legs were literally shaking like Jell-O during the squat sequences and my gluten and hamstrings were nearly cramping up from all of the isolation moves. I felt so silly because I can easily squat 150lbs but it was clearly working my body in a different way. I definitely felt the burn in a VERY good way!

Here is what Pure Barre has to say:

• “If you’re new to Pure Barre, or even barre, this is a great place to start! Our small group class setting will introduce you to the basic movements of Pure Barre and build confidence as you discover how our technique works and all the benefits it has to offer.”

Pure Empower

This class left me feeling strong and invigorated. I appreciated the cardio aspects that this class incorporated and wide variety of both upper and lower body exercises.

Here is what Pure Barre has to say:

• “Cross Training For Your Body. Perform multi-directional, dynamic movements while using ankle weights and a plyometric platform to target different muscle groups simultaneously – at an invigorating pace.
• Cross Training For Your Brain. Science has proven that changing the way you move improves brain performance. Mix it up – and enjoy a total body and mental workout that’s also fun.
• Change how you move. Change the results. Sign up for this high-intensity, low-impact interval workout and elevate your heart rate, build strength, and rev up your metabolism to push beyond your goals.

---

Lets Talk Weights

Barre sometimes incorporates hand weights and/or ankle weights that usually come in 1, 3 and 5 lbs … and thats it. No, you didn’t read that wrong. Barre uses super light weights but has you lift them at very high reps. Even the strongest of strong will feel the challenge – I promise you!

---

Bottom Line

Pure Barre studios are professional, clean, and have experienced and knowledgeable instructors. I burned 376 calories during the Pure Empower class. and around 315 during the Pure Foundations class.

I don’t think I could or anyone should ‘survive’ on Barre alone, but it is definitely worth incorporating into your fitness routine! It will work your entire body, challenge your mental toughness, humble you, and make you work muscles you didn’t even know you had. Go try a class! Many studios offer your first class or first week FREE! #NOEXCUSES

 

“I’ve seen that before,” “Its that suction cup thingy from the Olympics right?” “Michael Phelps did it” “Is that a birthmark?”

Cupping is an ancient form of healing that uses suction to increase blood flow and reduce pain, inflammation and tension.  The effects are similar to a deep tissue massage in a fraction of the time.

My shoulders/traps kill me constantly…

I foam roll, use tennis balls, do self massage, get massages and wear a back support device periodically during the day. Nothing seems to work for more than a few minutes or hours, so I resorted to trying cupping.

I found a reputable place that I had gotten massages at before and booked a session through a Groupon deal I purchased (3 sessions for $37). Just like a regular massage, I entered the room and got undressed and laid face down on the table. The therapist knocked and came in and quickly massaged my back and shoulders. She then placed the cups on my back one at a time, from shoulders to hips, and used a hand suction to increase the amount of pressure in each cup.

I definitely felt the pressure but it wasn’t painful.

Within a few seconds after application, I felt a slight pulling sensation over my back and shoulders, but I really couldn’t feel anything. I was wondering if the whole process was going to work.

She left the room for 10 minutes and allowed the cups to do their job. I can’t say I was really relaxed through the process … but it WAS relaxing to lay down for 10 minutes and do nothing 🙂

When she returned, she let the pressure out of each cup one by one and gently removed each. The session ended with another quick massage of my back.

From there, I dressed and went on my way. The whole session took about 20-25 minutes from the time I walked in to when I left.

Results

So was the time, money and “scars” worth it? I definitely think so! It is usually very hard for me to sit/stand up straight because my back and shoulders are so tight. However, I was able to stand up straight and hold my shoulders back with ease. This “relief” lasted throughout the weekend. Today is Monday, 3 days after my session and my tension has started to creep back. HOWEVER, my weekend was filled with workouts, hours of yard work and moving my old washer and dryer from the basement to the street.

Would I do it again? 

In a heartbeat! For a fraction of the time and cost of a deep tissue massage, I definitely felt more relief than ever.

The downside?

It is not nearly as mentally or physically relaxing as a deep tissue massage and you do have to show your “battle scars” for about a week after the treatment.

Do your research! I watched a lot of YouTube videos and read several articles before I decided to book a session. Also, take note that there are different types of cupping sessions (some of which involve blood being drawn from the body … I didn’t do this type 🙂 ). Don’t take my word for it though … try it yourself!

---

 

While planning a lesson on goal setting for my 8th graders this past year, I came across this video about New Years Resolutions. New Years Resolution Video. Before watching this video, I was always a “fake” goal-oriented person. I always pretended to set goals, or I thought about them, but I never really outlined them or stuck to them.

This video explained the psychology behind setting a goal, specifically a  “New Years Resolution”. So I showed my health class this video, and had them write goal/New Years Resolution.

The next day, we finished the term and I was free — off to enjoy winter break! A few days before New Years Eve, I started seeing the #2016in2016 movement appear on twitter. This goal is to run 2016 miles in 2016… Impressive! I wanted to do it! But I asked my calculator … I mean husband 🙂 how many miles per day that was, and he told me 6 and change $ . I can run 6 miles on a good day, but I knew that 6 miles a day everyday is far stretched for my body!

So I got back to the drawing board. What could my goal be? What could be as cool as #2016in2016?Finally, I had it, I could ride 2016 miles in 2016! Thats about 100 x 20 mile rides … MUCH more manageable for me. So I set it! And to go one step farther, I set a goal to run 216 miles in 2016 🙂 That may not seem like a lot, but I am more of a boot-camper/weightlifter/groupX junkie, so both of these goal are out of my comfort zone. 

---

Here is how the first week(s) went:

---

Training!

Friday, January 1st – 1 hour boot camp with colleagues

Saturday, January 2nd – 1 hour spin class (first 20 miles)

+ 10″ hair donation 🙂 ❤ 🙂 #locksoflove

  

Sunday, January 3rd – 1 hour boot camp

Monday, January 4th – 1 hour spin class @ 5:45am (20 miles – feeling strong – #nevermissamonday

Tuesday, January 5th – Weight lifting (total body)

Wednesday, January 6th – REST DAY 🙂

Thursday, January 7th – TRX (total body) & 1 mile run

Friday, January 8th – 1 hour spin class @ 5:45am (18 miles – tired…but completed!)

Saturday, January 9th – 1 hour spin class (20 miles – PACKED CLASS! WHOOO)

Sunday, January 10th – 1 hour boot camp

Monday, January 11th -1 hour spin class @ 5:45am (20 miles! I am SOOO happy I did not keep hitting “snooze”)

Total Miles Biked = 98 (1918 to go) * Total Miles Ran = 1 (215 to go)

---

Food!

Weekday Breakfast =

• 1 hard boiled egg
• 1c. generic all-bran cereal
• 1c. almond milk

Weekday Lunch =

• Loaded salad with greens, peppers 1c. diced chicken, 1/4 c. black beans/chickpeas, salt & pepper, balsamic vinegar and 1 Tbsp pesto
• 1-2c fruit (honey dew, grapes, granny smith apples, etc.)
• 1 prepackaged plain FF greek yogurt

Weekday Dinners =

• Chicken Chili
• Thai Curry Chicken over green beans
• Dal over barley and Chana Masala
• Whole wheat pasta and green beans with Trader Joe’s Turkey Meatballs and spaghetti sauce
• Homemade whole wheat pita pizza (with ricotta cheese and turkey pepperoni)

Weekend Breakfasts (post workout)= 

• 2 egg whites & 1 whole egg sunny-side-up with 1 Tbsp ricotta cheese and 1 Tbsp sugar-free ketchup

Snacks =

• Granny smith apple w/1 Tbsp peanut butter
• 1 c. all-bran cereal with 1 c. milk
• 2 c. popcorn
• 1 c. plain FF greek yogurt

---

Heres to another week of my favorite mantra – “Never miss a Monday” ❤

---

 

 

In honor of this past weekend’s “Big Fight” (Floyd Mayweather vs Manny Pacquiao) I thought it was about time to talk about Battle Ropes. Yes, you know them … the long, thick “jump ropes” attached to the wall, smith machine, or cybex machine at your gym! Have you used them? Or just stared at them, reminiscing of the days when life was easy and the most stressful part of your day was fearing you would trip over the rope in double dutch… SNAP out of it, BATTLE ROPES are here and they are IN! 🙂 YAYY!!!

---

Details

Battle Ropes can very in weight, length, and thickness, but most of them are about 15-25’ each with a taped handle at two lose ends. These ropes add resistance and can hep to strengthen your:

• Arms
• Back
• Core
• Legs &
• Shoulders

They can also help to improve your balance while providing top-notch anaerobic benefits.

---

 How?

By slaming, waving and whipping these ropes! Best yet? Exercising with battle ropes can burn up to 10 calories per minute – that’s more than burpees!

---

Here are my TOP 5 MOVES to get you started using Battle Ropes in your gym!

1. DOUBLE WAVE

Targets: Core (abs & back), Shoulders

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Move both of your arms up and down rapidly, and slamming the rope as it hits the floor. This motion creates wave in the ropes.

Want to make it harder?

Add in a squat jump 🙂 for a total body burn

Or a jumping lunge 🙂

2. Alternating Wave

Targets: Core (abs & back), Shoulders, Quads, Glutes, Hamstrings, Calves

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Raise one arm to shoulder level and then quickly lower back to start (slam rope to ground), raise your other arm to shoulder level as you do so. Continue alternating as quickly as possible without losing form.

Want to make it harder?

Try to go faster, or slam the ropes with more force.

3. Power Slam

Targets: Core (abs & back), Shoulders, Quads, Glutes, Hamstrings, Calves

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Bring both arms over your head and then slam the ropes down to the ground, lowering your body into a squat as you do. Return to standing and repeat.

4. Snakes

Targets: Shoulders, Chest

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Bring both hands out to the side 6-10″ and then back together. Next, try bringing both arms out and crossing one arm over the other and you bring them in.

Want to make it harder? Increase your range or motion.

5. Hip Toss

Time to get Fancy

Targets: Core (abs & back *especially obliques), Shoulders, Quads, Glutes, Hamstrings

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Bring both arms up about 12″ in an arc motion to your right side. Crunch your elbows to your right knee. Next, bring both arms up about 12″ in an arc motion to your left side. Crunch your elbows to your left knee. Repeat back and forth.

-See Video at 1:45!-

---

I DARE you to go out and try out the battle ropes at your gym!

❤

No ropes? Get them here!

🙂

Have you already tried them? What are your favorite battle rope moves?

---

---

I first discovered Detour SMART Bars after coaching a swim meet. A parent brought them as our after competition snack (a much welcomed change from the usual Doritos and fruit snacks).

I am a PRETTY picky snacker. I usually make my own “bars” for the week on Saturday morning (see banana muffin recipe) and use them as breakfast, an after work snack, or pre-gym meal.

I checked out the nutrition facts on the Detour bars and at first glance, I saw they were packed with lots of yummy nutrients. The box I tried was Apple Cinnamon and Blueberry. 

---

The good

Detour SMART Bars have approximately …

• 130 Calories
• 2.5 Grams of Fat
• 10mg Sodium (3% DV)
• 18g Carbs (6% DV)
• 3g Fiber (12% DV)
• 4g Sugar (1 teaspoon)
• 10g Protein (20% DV)

They are Certified Gluten Free and contain 38% Organic Ingredients

The first ingredients are…

• Organic Rolled Oats
• SMART Protein blend (a mix of Whey, and Soy protein)
• Vegetable Glycerine
• Organic Blueberry Pieces

Just look how beautiful they are…

Blueberry was my favorite of the two flavors I tried. It was soft and savory, yet had enough texture to make me feel like I was eating something. It was just sweet enough, and the greek yogurt drizzle on top really complimented the flavor of the bar. BEST YET, there were delectable blueberry pieces wedged in many of the nooks and crannies!

---

The Bad 

Two negatives of these delicious bars are that the ingredient list is a bit lengthy, and there are some preservatives in them (if you’re not into that).

However, when I analyzed the list, I found all of the ingredients to be necessary/justified. I didn’t feel like I was eating a bunch of artificial ingredients and “junk”.

They are also a bit pricey ($1.50-$2.00 / per bar), so they may not fit into everyone’s budget for everyday consumption.

---

They are delicious, so Go Get Them!

Detour bars can be purchased at Costco, at some Walgreen’s locations, and of course, online from Amazon or their website (https://www.detourbar.com/smart/). If you go to their website, you can get 10% off your first order!

---

Enjoy ❤

If you would like to be entered to win a FREE two-pack of Detour SMART Bars (one of each flavor), comment below “I want my free DETOUR bars!” with your name or website URL. One winner will be chosen at random at 8:00am on 4/28/2015. Good luck!

---

This review and the opinions expressed are all my own, Detour did not pay or sponsor me to write this post! 🙂