What Does Self Care Look Like? We asked Physique 57 Trainers

self-care

You probably hear the word “self-care” everywhere these days. You know it’s essential, but what does it really mean? Put simply, self-care is setting aside time to care for yourself — mind, body, and spirit — in whatever form that takes for you. This looks different for everyone — it could be a Physique 57 class, reading a book, a bubble bath or watching your favorite reality TV show! The most important thing is that you do what brings YOU joy and relaxation. 

When you take this time for yourself, you are better able to show up for those around you as your best self. It’s the opposite of selfishness. It’s an act of love for yourself, your loved ones, and your community. 

To celebrate self-care, we asked some of the Physique 57 team to share what self-care means to them personally. We hope their answers inspire you to take some time for yourself today!

“Self-care to me means cultivating peace in my physical and emotional space. Often that manifests as organizing my room, taking a warm Epsom salt bath, and watching a comfort movie (Crazy Rich Asians is often a go-to!).”

— Jennifer Arfsten, Studio Manager & Trainer

“Self-care for me means that I am taking the time to take care of my mental and emotional health just as much as my physical health and not feel bad about it! Doing simple things like getting a manicure, massage, or sitting in a quiet park are things that I really enjoy doing and make me feel so good afterward.”

— Erin Livingston, Master Trainer & Content and Communication Associate

Self-care to me means carving time out of my day to ensure that I eat and sleep enough. I also make sure I spend some time during the day watching mindless television like Housewives or 90-Day Fiancé to turn my brain off for a bit!”

— Taylor Wenzl, Trainer

Self-care is an act of self-love and self-love is a VERB. We can show love to ourselves in a number of ways:

1. Feeding our bodies nourishing, nutritious foods

2. Saying no to things, places, or people we are not in alignment with…having boundaries

3. Taking a cleansing, soothing, healing bath

4. Sitting with self and having a cup of tea quietly for 5-10 minutes

5. Splurging on healing treatments such as acupuncture, massage, therapy, spa treatments, energy work. etc.

6. Setting aside time for and committing to daily exercise, physical activity, and FUN enjoyable play time — whatever that may look like for you

7. Reading and learning new things”

— Kameica Reid, Trainer

“Self-care to me means carving out time to attend to my body, mind, and spiritual needs so that I can show up fully present in the world around me.”

— Cassie Tumasz, Trainer

“Self-care, to me, is honoring your needs unapologetically.”

— Kristanne Thompson, Client Services Team

“Taking 10 minutes BY MYSELF in the morning: no hubby, no baby…to do absolutely nothing (except maybe coffee) before tackling a busy day.”

— Courtney Tilford Uyar, Senior Trainer

“Self-care to me means taking the time to recharge yourself so you can go back into the world with power, motivation, and above all, kindness.”

— Kerrie Schroeder Melissaratos, Master Trainer 

What does self-care mean to YOU? We want to hear! Share with on Instagram @Physique57

Introducing the Physique 57 Barre Certification

Take your practice or teaching to the next level with our Barre Certification program

New York, NY – January 11, 2022 – Physique 57 is an international fitness and media company, founded by former Wall Street professional, Jennifer Vaughan Maanavi, and wellness expert, Tanya Becker. Their method embraces a more intimate, dynamic workout environment, incorporating rigorous interval training and creative choreography. Physique 57 was one of the first barre-based, boutique fitness studios to pop up in New York City in 2006. It was born from Jennifer and Tanya’s shared love of the original barre class, the Lotte Berk Method. With a deep understanding of how barre workouts can strengthen, sculpt, and tone with incredibly fast results, they designed their signature 57-minute workout. The Physique 57 approach helped jumpstart a global boutique fitness phenomenon.

Physique 57 is offering its Barre Certification program to take fitness instructors to the next level in their career and for barre enthusiasts to deepen their practice.

By training with Physique 57, the fitness instructor will get certified in the most sought-after barre method and train under world-class fitness educators, as well as the opportunity to enrich their practice and be empowered personally.

“My training with Physique 57 prepared me for a decade of success in the fitness industry. I have gone on to certify in several other modalities and each time I have felt like I had a leg up on everyone else in my training cohort because of my transformative experience learning how to teach barre at Physique 57. They have distilled the art of leading group exercise into a replicable science.” – Summer Broyhill

Physique 57 is recognized by the National Academy of Sports Medicine and the Athletics and Fitness Association of America as an Approved Continuing Education Provider – 1.9 NASM CEUs & 15 AFAA CEUs.

Are you a fitness trainer or studio owner?

  • Increase your value proposition – globally renowned program
  • Improve client retention, engagement, and satisfaction
  • 80-hour self-paced program
  • Receive 2 full Sculpt class formats to delight your clients
  • Access over 100 video modules with interactive learning paths
  • Learn basic group fitness teaching skills, anatomical cueing, and injury & pre/postnatal modifications
  • Attend weekly group forums to enrich your learning experience

What does your Barre Certification include?

By becoming certified with Physique 57, you will work with an experienced, world-renowned brand that already has proven success in this industry.  Physique 57 is one of the only certification companies with brick-and-mortar studios- this is unique and an asset for students.

Physique 57’s main core competency is teacher training- leveraging the experience for this program.

“The clarity, confidence, passion, and dedication that Master Trainer Ashlea virtually projects in every training session for the Physique 57 Barre Academy helps one feel very welcomed and safe as they jump into a new learning process. It is a tremendous opportunity to have this incredible trainer giving you step-by-step feedback as if it were in person, but with the advantage of having it accessible 24/7 from home. Having all the resources available in the palm of your hand and being able to review it anytime you want is so helpful. I love learning from Ashlea, I love the online course, and I love Physique 57!” – Joan Rodriguez

About Tanya Becker

Tanya Becker is an accomplished entrepreneur and fitness industry leader with more than 25 years of success leading a global organization from the ground up. Her areas of expertise include strategic planning, fitness content creator, marketing, branding, leadership, field operations, producer, director, and editor for video-on-demand content.

Tanya co-founded Physique 57 a boutique fitness and media company in 2006 and expanded the business to four countries and multiple digital platforms with clients and subscribers in all 50 states and over 120 countries. Physique 57 continues to grow its US and international community.

As Chief Creative Officer, Tanya is responsible for ideation and strategy for the business growth opportunities, oversight of social media content, video-on-demand production, and barre certification program.

Tanya regularly appears in health and fitness segments on national tv including QVC, HSN, The Today Show, Martha Stewart Show, and Dr. Oz. She has been featured in Vogue, Shape, Redbook, Harper’s Bazaar, New York Magazine, and People Magazine and has been a guest speaker at Stanford University and Columbia. She holds a personal trainer certification with American Council on Exercise. She was recently featured presenter at the World Barre Summit and continues to teach on a variety of digital platforms.

About Alicia Weihl

Alicia Weihl: Vice President of Content & Communications and Master Trainer at Physique 57

Alicia is a movement and fitness expert with rich experience as a performer, presenter, and global fitness industry leader for more than 20 years. Her areas of expertise include training and development, fitness content creation, alignment and kinesiology, choreography, global method oversight, strategic planning, global team leadership, marketing, copywriting, branding, field operations, project management, and corporate culture.

Combining her experience as a professional dancer with her passion for movement, form, and bringing wellness to others, Alicia joined Physique 57 in 2008 shortly after it was created. She has helped propel this barre-based fitness company to become one of the most sought-after group fitness programs globally. She spearheaded the creation and launch of their global barre certification program in 2021. As Vice President of Content & Communications, Alicia serves as the brand voice for corporate and marketing communications and as the keeper of the method.

Alicia holds a BFA from Marymount Manhattan College in Dance Performance and Choreography and a minor in Arts Management. She is certified in Group Fitness by the Athletics and Fitness Association of America, in Pilates Mat, and as a Pre and Postnatal Specialist from The Center for Women’s Fitness. Top performance credits include dancing with The Metropolitan Opera Ballet and the New York Grand Opera, serving as the dance captain and a solo vocalist in the Paris-based musical, Le Sel et le Miel, and featured roles with ballet and modern dance companies, and in film, television, and fashion shows in New York, Paris, and London.

Alicia regularly appears in health and fitness media segments including Good Morning America, The Today Show, AOL Healthy Living, The Daily News, M6 France, and QVC US and UK. She has presented at the World Barre Summit and continues to teach in NYC and on several digital platforms.

Learn more information at: https://physique57.com/barrecertification

Physique 57 The Leader of On Demand Barre Fitness Workouts Celebrates 10-Year Anniversary

New York, NY – March 7, 2022 – Physique 57, the premier Barre-based boutique fitness brand, is excited to announce their 10-year anniversary of their highly acclaimed On Demand workouts.  

To celebrate a decade of On Demand, Physique 57 is offering a special, limited time offer for new customers with unlimited access to the platform for 60% off the first 3 months, and then 20% off the monthly price thereafter. New customers can sign up for this offer at https://www.physique57.com/anniversary.

Physique 57 was born from Jennifer Maanavi and Tanya Becker’s shared love of the original barre class. With a deep understanding of how barre workouts can strengthen, sculpt, and tone with incredibly fast results, they designed their signature 57-minute workout.

The workout method is a next-level Barre experience. Dynamic, world-class trainers deliver this heart-pumping, body-sculpting program, proven to supercharge. The Physique 57 approach helped jumpstart a global boutique fitness phenomenon, becoming a fast favorite of wellness enthusiasts like Kelly Ripa and Sarah Jessica Parker.

Physique 57, the original leader in Barre On Demand classes, have helped thousands achieve their fitness goals in the privacy of their homes. 

“Physique 57 On Demand is special for several reasons. The workouts are great and varied. They differ in time needed, body part worked, props used & cardio vs. strength. You’ve gained my loyalty because of the flexibility I have in choosing a workout based on what I am able to do on any given day and “who” I want to work out with that day.”  -Sharon

The On Demand workouts include a fierce combination of cardio and strength Barre Training that include 350+ workouts – all levels and lengths, and adaptable to any space. The user can create playlists and download workouts, calendars and meal plans. Just 10 minutes a day can change someone’s level of fitness and leave users feeling confident and energized. Plus, the Physique 57 trainers offer unparalleled training, no two workouts are ever the same, and new workouts are added weekly. Users unleash their inner superhero with Physique 57 On Demand and see results in just 8 workouts.

Physique 57 On Demand videos can be streamed anytime, from anywhere. Their videos became the workout resource during the pandemic for thousands of women and men who wanted access to affordable, safe, and clean workout spaces to obtain in-studio results.

“I am so proud of the Physique 57 team and our global community for creating and building our On Demand platform over the last decade. We began our On Demand journey in 2012 and have grown to be a leader in the omnichannel barre fitness category. We will aim to inspire and empower our worldwide community to achieve unshakeable strength for the next 10 years and more!” states CEO and Co-Founder Jennifer Maanavi.

Today, Jennifer and Tanya continue to develop the brand around an entire wellness mindset. Physique 57 On Demand is now more than a workout regimen. It’s a lifestyle, built around frequent, highly effective exercise, body positivity and an ever-growing community of support. To learn more visit https://www.physique57.com/anniversary

5 Tips To Overcome an Exercise Plateau in your Fitness Journey

running foot

There’s nothing more frustrating than hitting a roadblock in your fitness journey — especially when you’re putting in the time and working hard! Exercise plateaus occur when your body begins to adapt to the volume and intensity of a workout. It recognizes, “Oh, this is familiar” and adjusts to the new normal. When your body is no longer challenged, it no longer changes.

So how do you avoid these dreaded exercise plateaus? We’re sharing our 5 best tips to keep your momentum strong!

1. Switch things up 

Here’s the best news: you’re already doing our #1 tip for preventing plateaus! That’s because Physique 57’s one-of-a-kind method is specifically designed for this. Our clients rarely, if ever, plateau. People often reach plateaus because they become bored with what they’re doing and stop challenging themselves. Think about it…how many times have you thought, “Do I really have to do another squat or run another mile?” Then you might get lazy with your form or skip the workout altogether.

Physique 57 workouts move so quickly and contain such a variety of movements that you’ll never get bored — you’ll actually be excited to take on new challenges and perfect new moves! Our interval sets are based on variations, so while you’re still working the same muscle groups, you’ll continuously be switching up the choreography. You’ll only need to perform each variation for 30 – 60 seconds to get the maximum toning benefit. There’s no time to get bored in 60 seconds! The quick pace will keep you inspired and motivate you to really get after each move. 

2. Hit the point of overload

The cornerstone of Physique 57 is our innovative Interval Overload Method. This method is a combination of high intensity interval training and muscle overload. With our interval training sets, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. (Read more about it in this blog post here.) 

With Interval Overload, your muscles are ALWAYS challenged so you’ll never plateau. There is no point where your muscles are perfectly adapted and able to breeze through our sets with ease. No matter how fit or familiar with our program you are, we always take you to that point of fatigue where you feel like you just can’t do one more pulse…but you can. You know that feeling! We continuously change the pace, the moves, and the angles to make sure you always feel that burn and reach the sweet spot where your muscle fibers are transformed. Then we hit those same muscles again and again, so the sculpting never stops!

3. Have fun with it

So many fitness programs out there use the same uninspired moves over and over in different combinations. We truly believe that if a workout isn’t fun you’re never going to stick with it. And then what’s the point?

We created Physique 57 to not only get you results, but to make you smile! Our trainers choreograph each routine with creative and playful moves in unique combinations. The movements are beautiful and graceful, and our trainers put so much thought, intention, and heart into choreographing each class. The key to sticking with any workout is to enjoy it so much that your body and mind actually crave it – because then it will become a natural part of your healthy lifestyle.

4. Rest & recover

Your results also depend on what you do AFTER you leave the studio. One major component to avoid plateaus is getting enough rest. During deep REM sleep, your body releases a hormone that stimulates muscle growth and repair, helping you form lean muscle ¹. Better sleep quality is also associated with increased lean body mass ². Aim for at least 7 – 8 hours of quality rest per night. Check out our tips for getting the best rest here!

5. Focus on your nutrition 

Make sure you’re pairing your Physique 57 workouts with clean eating — focus on whole, unprocessed foods and lots of veggies, lean proteins, and healthy fats. It can help to track your daily intake in a food journal to get a full picture of your eating habits and hold yourself accountable. The combination of your Physique 57 routines and on-point nutrition will help you avoid plateaus and get you the most consistent, best results! 

Try our one-of-a-kind method designed to keep your body challenged and your momentum going — join us On Demand or in the studio!

Sources: 

  1. https://pubmed.ncbi.nlm.nih.gov/8627466/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262283/

Plant-Based Proteins to Fuel Your Body Post-Workout

chickpeas in a bowl

One of the keys to forming long, lean, gorgeous muscles is not only rocking your Physique 57 workouts, but also refueling with healthy, nourishing foods. Protein is a powerhouse nutrient that delivers so many benefits for your beautiful body. 

Research shows that protein builds muscle strength and lean muscle mass ¹ ², plus it helps your muscles repair and recover post-workout ³. It can also boost your metabolism thanks to the thermic effect. This means your body uses energy — and burns calories — simply by digesting protein. Protein has a much higher thermic effect compared to fat or carbs (20–35% compared to 5–15%) ⁴. Protein is also an essential nutrient for protecting your bones ⁵ and heart health ⁶. 

When you hear the word “protein,” you probably think of animal proteins like chicken, fish, and eggs. But we also love plant-based proteins because they’re packed with antioxidants, fiber, and minerals. Plus, a plant-based lifestyle has been shown to protect heart health ⁷, help you feel lean ⁸, keep your brain sharp ⁹, and give you glowing skin ¹⁰. 

We asked Maria Marlowe, a leading holistic nutritionist and author of The Real Food Grocery Guide, to share her five go-to plant-based proteins, why they’re so amazing for you, and her favorite ways to enjoy them. She even suggests some incredible recipes!

Whether you’re a vegetarian, vegan, or simply looking to embrace a more plant-based lifestyle, you’ll love these delicious and energizing foods. 

Hemp seeds

“My number one plant protein for smoothies is hemp seeds. They not only contain complete plant-based protein (about 10 grams per 3 tablespoons), but they are also a source of omega-3 fatty acids, which provide anti-inflammatory benefits and are especially beneficial post-workout to reduce soreness and enhance recovery,” Maria explains. “I prefer them in their whole form, as they maintain maximum nutrition and freshness compared to powdered protein. As long as you put them in the blender with your smoothie, they will break down and make it nice and creamy. I also add them to salads, warm cereal, or blend them into the tastiest vegan Caesar dressing.”

Chickpeas

“Chickpeas are another favorite as they are so versatile. Put them on salad, bake them into crispy croutons or a crunchy curry chickpea snack, turn them into falafel, blend them into hummus, use the flour for flatbreads…the options are endless,” Maria says. “One cup provides a hefty 12.5 grams of fiber (hello regularity) and a whopping 14.5 grams of protein. This makes them filling and satisfying. They also provide a significant amount of iron (approximately 26% of the recommended daily intake per cup), which helps keep your energy high. Be sure to pair them with a vitamin C-rich food, such as lemon juice on your dark leafy green salad or bell peppers with hummus, to enhance iron absorption.”

Chia seeds

“Another tiny seed that packs a nutritional punch! Aside from providing about 5 grams of protein and 11 grams of fiber per ounce, they contain a variety of other nutrients, including anti-inflammatory omega-3s and stress-busting magnesium,” Maria shares. “Chia pudding is my favorite way to consume them. Top it with nuts and seeds for added protein.”

Organic tofu

“This is a staple in my home, and I consume it once or twice a week. Four ounces of tofu contains about 12-15 grams of protein. If you can find organic fermented tofu, even better (fermentation adds probiotics and has the texture and taste of feta cheese),” Maria says. “Soy is a great source of isoflavones, which have been linked to a variety of benefits, from reducing wrinkles to improving brain health, to reducing the risk of heart disease and various cancers. Always choose organic tofu to avoid GMOs. When seasoned well, it’s incredibly flavorful, like this curry-dusted tofu.”

Navy beans

“Navy beans and other white beans like cannellini beans are incredibly nutrient-dense. A 1-cup serving provides 15 grams of protein and 19 grams of fiber, along with a significant variety of vitamins and minerals like folate, magnesium, and iron,” she explains. “I love them simply sautéed with olive oil, garlic, and turmeric, or I blend them into dips, sauces, and even homemade falafel and veggie burgers to hold them together.”

You can learn more about Maria at MariaMarlowe.com and check out her Clear Skin Plan, a proven program and meal plan to clear acne naturally from within!

Pair these foods with Physique 57 workouts On Demand or in the studio for the BEST results!

Sources: 

  1. https://pubmed.ncbi.nlm.nih.gov/25169440/
  2.  https://pubmed.ncbi.nlm.nih.gov/22958314/
  3.  https://academic.oup.com/ajcn/article/112/2/303/5828186
  4.  https://pubmed.ncbi.nlm.nih.gov/15466943/
  5. https://pubmed.ncbi.nlm.nih.gov/16373952/
  6. https://jamanetwork.com/journals/jama/fullarticle/201882
  7.  https://www.ahajournals.org/doi/10.1161/JAHA.119.012865
  8.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5380896/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293796/
  10.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380694/

The Secrets To Building Lean Muscle Mass

There is no one way to measure your wellness results — it’s all about your individual goals and how YOU feel! If your goal is to look and feel more lean (we hear this from a lot of people in our community), then the key is building lean muscle mass. The first step is understanding body composition, what lean muscle mass is, and what might be holding you back from creating it. 

We’re breaking down all the science-backed details below, plus sharing 3 secrets on how to see and feel transformative results!

What is body composition? 

Your body composition tells you your body’s unique makeup. It is the percentage of muscle, bone, and fat in your body. These measurements are much more important than numbers on a scale because they impact how you look and feel, and they give you a clearer picture of your overall health. The goal is to have a healthy ratio of fat to muscle. 

What is lean body mass? 

Another important term to know is lean body mass, so let’s break it down. When we talk about lean body mass, we mean bones, ligaments, tendons, organs, water, and muscles — basically everything in your body that’s not fat. The weight of your organs and tendons do not really change, so changing your lean body mass really comes down to muscle. The more muscle you form, the more lean muscle mass you’ll build. 

Why is lean muscle mass important?  

It determines how you look

Two people with the exact same height and weight can look completely different because they have different body compositions. If your goal is to look lean, the key isn’t necessarily losing weight or blasting fat — the real secret is gaining muscle (aka lean muscle mass). You can diet or do cardio (more on that in a minute), but if you’re not targeting your muscles in an efficient, effective way, you will not see the kind of transformative results you’re looking for. 

That’s why Physique 57’s approach isn’t about depriving yourself, running yourself into the ground, or taking anything away from your wellness routine — it’s about adding things that will help you build strength and confidence. 

It impacts your metabolism 

Your lean muscle mass determines your resting metabolic heart rate (RMR), or the number of calories your body burns at rest. That’s why increasing your lean muscle mass is the ONLY way to permanently boost your metabolism. Muscle tissue burns 15 times as many calories as fat, so the more muscle you have, the more calories you’ll burn throughout the day, even when you’re not exercising. Translation: Your metabolism will be revving as you sit at your desk, drive your car, run errands, and watch Netflix. How amazing is that? 

It affects your heart health

Studies show that people who have more lean muscle mass have a lower risk of cardiovascular disease, diabetes, high blood pressure, and other health issues ¹.

How you can lose lean muscle mass

Now we know how important it is to build lean body mass, but it’s actually trickier to do than you might think. For many years, strength training was considered the number 1 way to create lean body mass. The drawback: lifting heavy weights (more than 10 pounds) can stress your joints and lead to injury over time. Plus, those same repetitive moves can get boring and lead you to a plateau. Fortunately, your Physique 57 trainers change up the choreography and sequences every class to maximize your results and keep you safe.

Another thing to consider: certain forms of exercise can actually decrease lean muscle mass. If you go all in on cardio — for example, your workout consists entirely of running or aerobics — your body will break down muscle tissue to generate fuel (carbohydrates) for all that cardio. 

You can also lose lean muscle mass if you pair an intensive workout schedule with a super low-carb or no-carb diet. Old school diets made carbs seem like the enemy, but the truth is, our bodies NEED carbs! Without sufficient carbs to fuel your workouts, your body will break down muscle to get the fuel it needs. You’re essentially working against yourself! This is one reason people can be working out frequently but still not be seeing results. 

How you can build lean muscle mass

Rock your Physique 57 workouts

The amazing news is that Physique 57 was designed specifically to build lean muscle mass. In fact, a study done by the Department of Exercise Physiology at Adelphi University showed that Physique 57 produced greater changes in lean muscle mass over a four-week period than aerobics, Pilates, yoga, and running.

The secret is Physique 57’s innovative Interval Overload Training method (you can read more about it here). It is a combination of high intensity interval training and muscle overload. With our interval training sets, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. 

Numerous studies have shown that high intensity interval training (HIIT) is more effective at creating lean muscle mass and transforming body composition compared to lower intensity steady training ². Be sure to check out our Physique 57-style HIIT workouts On Demand. Get all the intensity your body needs, sans the impact.

Additionally, our interval training sets are designed to push muscles all the way to the point of overload — leaving them burning and shaking — which actually changes your muscles fibers to increase your strength and power. Translation: more lean muscle mass. 

Make sure you’re joining us in class On Demand and in the studio to get all the benefits!

Refuel with protein 

Protein is a powerhouse nutrient for forming lean muscle. When you eat protein, your body breaks it down into amino acids, which are used to repair muscle fibers post-workout and grow new muscle fibers. When you get enough protein in your diet, your body gets into an anabolic (a muscle building) state ³. Some of our favorite sources of protein are lean beef and chicken, fish, eggs, tofu, legumes, hemp seeds, chia seeds, chickpeas, navy beans, and quinoa. Check out more of our favorite foods to build long, lean muscle here.

Rest & recover 

This is a major tip, so don’t sleep on it! Getting quality rest is essential for repairing and forming muscle. In fact, a study found that skimping on sleep decreases the activity of protein synthesis, which leads to muscle loss and inability to repair damage ⁴. When we sleep, our bodies release a hormone that helps our muscles grow. Plus, quality rest means you’ll have the energy to get after it at your next workout! 

Sources: 

  1. https://jech.bmj.com/content/74/1/26
  2. https://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd
  3. https://www.scientificamerican.com/article/do-amino-acids-build-bigger-muscles/
  4. https://pubmed.ncbi.nlm.nih.gov/21550729/

The Best Beginner Barre Workouts from Physique 57

2 women at the barre

If you’re new to Physique 57, welcome! We are so happy you’re here! We know it can feel intimidating jumping into a new workout class. If the thought runs through your mind, “Does everyone know what they’re doing but me?” trust us, we’ve all been there. 

First thing’s first, be proud of yourself for trying something new. It’s so powerful to get out of your comfort zone, and just by being here, you’re doing something amazing for yourself!

Also know that we have your back, and we’re here to help you feel confident and strong. Physique 57 welcomes everyone at all stages in their fitness journey. So, whether you’re new to working out altogether, new to barre, or getting back into it after a break, we’ve got you.

We have routines designed specifically for beginners where we teach you the fundamentals and get you comfortable with the moves. These workouts are beginner friendly while also being challenging and fun! 

We’re sharing some of our favorite at-home beginner barre workouts to kickstart your journey. You’ll be a pro in no time! 

Our Favorite Programs & Workouts for Beginners:

Physique 57 Collection Rentals: 

With our Collection Rentals, you can kickstart your fitness journey with easy-to-follow programs.

Accelerate To Great Program 

This 4-week program is designed specifically to help you hit the gas and rev up your workout routine. It comes with a downloadable calendar that lays out exactly what to do each day. The workouts target your total body, so you’ll sculpt from head to toe. By the end of the 4 weeks, you’ll feel more comfortable and confident at the barre!

Try Accelerate To Great here

Physique 57 Video On Demand: 

We created a special category on our On Demand platform called Great for Beginners just for you! Check it out here

Any of these routines are an amazing place to start. Here are a few of our favorites: 

Barre 101 Series

This collection of short videos teaches you the fundamentals of our most common moves and positions. It’s the perfect way to perfect your form. 

Sculpt: Classic 57 with Morgan and Torrey

This full-body 57-minute routine gets back to the basics and teaches you form techniques. 

Sculpt: Cardio Confident with Jennifer

This 30-minute cardio workout will get your body moving, your heart rate up, and energize you. 

Sculpt: Thighs and Glutes with Morgan and Torrey 

You’ll fire up your lower body and get your legs shaking in this quick 20-minute routine. 

Sculpt: Arms with Christina J

This 10-minute beginner-level upper body workout targets your beautiful biceps and triceps. 

Looking for more? 

 You can find hundreds of On Demand routines to choose from on our Video On Demand platform! 

Counting Macros Was a Game Changer for Tanya – Here’s How She Did It

Co-founder Tanya Becker

Physique 57 co-founder Tanya Becker has always been consistent in her workouts and clean eating. Still, she reached a point when she wanted to shake things up. As she approached perimenopause, she wasn’t feeling quite as healthy and confident in her body — and no amount of healthy eating or exercise was helping. That is, until she discovered the magic of macros!

“I’ve never been a diet person so I thought, ‘Why would I want to count macros?’ Tanya says. But when her husband ordered a book about it, she decided to give the macro counting a try and customize it to make it her own. 

For support in this, Tanya reached out to a former training client, Michelle Waranoski, who works as a Nutrition Coach for Stronger U Nutrition. Together, they calculated Tanya’s target macros based on her body composition, exercise routine, and goals, and made a personalized plan for her. 

Now 18 months later, Tanya will never look back! “Focusing on my macros has been life changing,” she says. “We all want to feel good and confident in our bodies, and this is one of the best tools to do that. Combined with workouts and mindfulness practices, it’s transformative!” 

So how did Tanya do it — and how can you incorporate counting macros into your own life? We break down everything you need to know! Everyone is different, so we encourage you to listen to your body and do what works best for your diet. Here Tanya shares her personal experience of what worked for her. 

What are macros?

Macros is short for macronutrients. All food is made up of macronutrients and micronutrients. Macronutrients — protein, fat, and carbohydrates — are what we use in the largest amounts, while micronutrients are all the other essential nutrients that our bodies need to perform, according to Tanya’s coach Michelle Waranoski, who lost 18 pounds herself counting macros. 

Counting macros essentially means keeping track of how much protein, fat, and carbs you are consuming per day and the percentages of each. 

Why focus on macros?

Knowledge is power — and having knowledge around macros is a major educational tool for your healthy lifestyle. “I think everyone should at least be aware of their macros because most people don’t know what they’re taking in,” Coach Michelle says. “Even the healthiest eaters may not be getting enough protein or may not realize how much fat and carbs they’re having.” Tanya personally noticed that she was having way more fat than protein or carbs. 

Balancing macros also takes the focus off eating or limiting whole categories of foods like low-fat or high-protein diets. “We don’t live in a society where food is made up that way,” Michelle says. “There is delicious food that contains all macros! With this method, we’re not taking anything away from you. We’re teaching you how to eat the right amounts at the right time.” 

The benefits of counting macros

  • It can work for everybody and every body: “What’s so great about this is that it can work for vegans, vegetarians, pescatarians, meat eaters, everyone!” Tanya says. Michelle works with clients of all ages, genders, body types, and dietary needs. 
  • It’s simple: Once you get into the swing of counting macros, it becomes second nature. There aren’t strict rules or complicated formulas, and you can’t mess it up, Michelle assures. “The beauty is that you can’t really make a mistake. If you eat more of your macros at one meal, you can course correct it at the next meal or the next day.” 
  • You can still enjoy your life: Counting macros isn’t about depriving yourself. “If I want pizza one day, I can go for it and balance out my macros at other meals,” Tanya says. Michelle adds: “I want everyone to enjoy their life and enjoy their food!” 
  • It will help you lose weight and maintain consistently: Counting macros is not a quick-fix diet. “I don’t recommend quick weight loss ever,” Michelle says. However, the method will help you steadily lose weight and build lean body mass. 
  • Your overall nutrition will be on point: When you focus on macros, you will naturally be getting tons of veggies and nutrient-packed foods, so your overall nutrition will improve. Tanya now eats more veggies than ever before! 
  • You’ll improve your sleep quality: “We often overlook sleep, but if you can get that in line, that habit is everything,” Michelle says. 
  • You’ll have more energy: Balancing macros helps prevent blood sugar spikes and dips that lead to exhaustion and fogginess. 

How to count macros

Your ideal macro balance is unique to your body, your goals, and your lifestyle. For example, if you want to build lean muscle, having more protein will be important. If you’re an endurance athlete, you might need more carbs and a little less protein, Michelle advises. 

You can calculate your macros by yourself online, but Tanya suggests working with a coach if that’s available to you. “With a coach, you get accountability, guidance and support,” Tanya says. 

Once you know your individual macro breakdown, you can easily track your intake with apps like MyFitnessPal, Cronometer, and Lose It! Once you have a baseline for how much you’re taking in, you can start to adjust your levels to meet your goals. 

Tanya’s incredible results

“I feel healthy, confident, and great in my clothes again!” Tanya says. “I lost about 9 pounds, but the number on the scale isn’t what this is about. It’s about how I feel!” After 18 months counting macros, Tanya also has more energy, sleeps better, has more mental clarity and sharpness, and her skin is glowing! 

Tanya’s sample day of eating 

Every day is a little different, but here’s a peek at what Tanya eats on a typical day: 

  • Breakfast: Protein shake with protein and almond milk
  • Lunch: Egg white omelet with spinach, onions, pepper, garlic, kalamata olives, and cashew milk cheese with a wrap or Ezekiel english muffin 
  • Afternoon snack: Celery juice and broccoli or cauliflower with seasonings like garlic powder and sprinkled cheese
  • Dinner: Protein like shrimp, chicken, or turkey with a sweet potato, veggies, and lots of seasonings
  • Dessert: Yogurt parfait with blueberries and granola and an herbal tea 
  • Tons of water all day long!

Interested in learning more about macros from Tanya’s coach? You can sign up for Stronger U and ask for Coach Michelle Waranoski. 

And of course, healthy eating pairs perfectly with Physique 57 workouts to achieve your goals!

The Benefits of Stretching with Physique 57

The magic of the Physique 57 method is our unique fusion of interval overload, isometrics, and lengthening stretching exercises. This revolutionary combination is the secret to boosting lean body mass and transforming your body! 

Today, we’re going to focus on one key aspect of our method — stretching. Stretching often gets overlooked, but it’s essential for creating lean, gorgeous muscles and getting the most out of your workouts. 

At Physique 57, we do stretching a little differently than other workouts (because you know we love to stand out from the crowd!). Instead of just stretching pre- or post-workout, we incorporate stretching between sets to maximize the effectiveness and get you the best results. 

We’re breaking down all the science-backed benefits of stretching, how we do it at Physique 57, and why it works. 

The Top 5 Benefits of Stretching: 

1. Stretching lengthens your muscles

Every time you stimulate a muscle through exercise, you’re teaching it something. When you activate a muscle in a pulse or hold, you’re attempting to rewire that muscle’s neural pathways to keep it in a moderate state of contraction (aka your baseline), rather than just hanging there limp. Over time, your muscles learn that shorter, tighter, and contracted is “normal,” so when you finish a series of reps, your muscles will be shorter and tighter than they were before. 

This is where stretching comes in and why it’s so important! Stretching during your workout allows you to reclaim the full length of the muscle while still maintaining the baseline of activation you achieved during your reps. This trains your muscles to lengthen after contracting. The result: you’ll create a long, lean, lithe shape! 

2. Stretching protects you from injury 

Stretching has important orthopedic perks — it protects your beautiful body from strain and injury. Tighter muscles that cannot easily take their full length can put pressure on joints and make them more likely to tear, whether you’re on a hike, carrying heavy groceries, or just moving through your day. Regularly lengthening your muscles alleviates that joint strain. 

Stretching also has your back when it comes to back pain. Tight muscles lead to a decreased range of motion, which can cause strain in your back muscles. Stretching can help heal and prevent back injuries ¹. 

3. Stretching can improve flexibility & mobility

Stretching your muscles on a regular basis increases your range of motion, which gives you more freedom of movement in your workouts and your everyday life. Research shows that dynamic stretching (active stretches like the kind we do at Physique 57) enhances range of motion ². 

4. Stretching reduces muscle soreness

Research shows that stretching regularly can help improve circulation ³. This in-turn increases blood flow to your muscles, which helps you recover faster and reduces delayed onset muscle soreness (DOMS). You’ll be back at the barre and feeling your strongest in no time!

5. Stretching improves your posture

The combination of stretching and strengthening your muscles promotes proper alignment and improves posture ⁴. This will help you stand tall and confident at the barre and everywhere you go! 

How Stretching with Physique 57 is different:

Stretching is always essential, but we make it even more effective! In a lot of workout classes, you’ll notice they stretch for a few minutes before and/or after class as a warm-up or cooldown. At Physique 57, we intersperse stretching between sets throughout the entire workout. This is part of our exclusive formula to maximize your results in the shortest amount of time. 

It helps improve muscle recovery during your workout 

Releasing your muscles between sets gives them a chance to recharge so you can start your next series even stronger! Our clients have said if they don’t stretch between sets, they feel less limber throughout the workout and can’t give each series their all. Stretching also makes the most of your recovery time — you’re actively working on lengthening your muscles instead of just resting. 

It builds long, lean muscles

Stretching throughout your workout instead of waiting until the end is one of our major secrets to producing a long, lean shape. Think about your thigh series: Imagine you’ve done all your pulses, tucks, and circles and your thighs are on fire! Stretching right after the series not only gives you the release you’re craving, but it also trains your muscles to always take their full length. Over time, your muscles will take those cues and learn to lengthen. 

Stretch better when your muscles are warm

Stretching immediately after a series, right after you’ve generated all that heat, allows you to go as deep as possible into the stretch, lengthening and smoothing the muscles with less risk of an injury or tear.

Workout more efficiently

Our classes move fast! You’ll notice that we don’t spend a lot of time on each stretch — about 20 to 30 seconds each — because we want to keep your heart rate up and keep you in the calorie-burning zone. You don’t need long periods of stretching. Research shows that the maximum benefit you can get from a stretch is achieved between 15 and 30 seconds ⁵, so we’re right in that sweet spot. We know you’re busy and we value your time, so we give you the maximum benefits of working out in the most efficient way!

Experience our effective stretching method for yourself in class On Demand and in the studio!

Sources:

  1. https://www.health.harvard.edu/healthbeat/stretching-and-strengthening-are-key-to-healing-and-preventing-back-pain
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
  3. https://pubmed.ncbi.nlm.nih.gov/23676363/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/#:~:text=Static%20stretching%20is%20effective%20at,is%20sufficient%20for%20increasing%20flexibility.&text=In%20addition%2C%20no%20increase%20in,after%202%20to%204%20repetitions.

What Trainers Really Eat After a Workout

avocado toast on a plate

Have you ever wondered what foods your favorite trainers eat after they lead you through some major sculpting and toning? We got you! 

We asked a few of our amazing trainers what foods they eat to refuel post-workout. They each have different go-to meals and snacks, but they all have a few things in common — plenty of protein, healthy complex carbs, and nutrient-packed whole foods to hydrate the body and replenish muscles. 

Check out their favorites below, and try these out after your next Physique 57 workout class On Demand or in the studio. These bites will have you feeling satisfied and energized, plus they’ll maximize your toning and muscle building results!

“After a workout you want to try to get a post-fitness snack that refuels and rebuilds your body. To do this you want to aim for something that’s a 2 to 1 carb to protein ratio that will help restore your glycogen stores (that bit of you that really pushes during those last 10 counts) and helps to rebuild your muscles back stronger. For me, that’s a protein smoothie, whole grain peanut butter toast, or simply chocolate milk! Don’t forget to hydrate too!” — Will 

“It’s all about replacing electrolytes (electrically charged minerals) for me, so my post-workout beverage and meal are packed with these. As an island girl, I have to have coconut water. It’s one of the best go-tos to replace the electrolytes you may have lost during a workout. Your body inhales it and you can feel every cell absorbing it. For a post-workout meal, I love a big scrumptious Sweet Green salad, which is walking distance from the studio. Most veggies like kale, spinach, broccoli, avocados, and beans are packed with electrolytes. Remember that salads and eating clean don’t have to be boring. They can be delectable and satisfying!” — Kameica 

“I don’t have a specific go-to meal after a workout, but I always make sure it’s balanced with healthy carbs and protein. This allows me to fill me up without making me feel overly stuffed. My biggest advice is don’t feel guilty eating after your workouts! Your body needs to refuel and you want to make sure you can nourish it so you have the energy to do the things you want to do!” — Erin 

“My favorite post-workout food is a smoothie with peanut butter, banana, oats, and vegan protein powder or an avocado toast! And remember to hydrate, hydrate, hydrate and rest. I can always feel a difference physically and emotionally when I have not properly hydrated! And rest days/stretch days are a huge part of your body’s capacity to recharge itself!” — Shannon

Want to learn more about how to refuel with foods that build muscle? Read our “Best Foods To Gain Long, Lean Muscle” blog post!