Quick & Effective At Home Workouts For Your Busiest Days

Some days, your schedule is jam-packed and a full 57-minute workout (or even 30 minutes) is just not doable. We get it — life happens!

The good news is that even a short workout can have major perks. A study found that a quick 10-minute workout with one minute of sprints delivered health benefits similar to a 45-minute workout at a moderate pace ¹. 

The key is high intensity interval training, which is the cornerstone of our interval overload training method. In every Physique 57 workout — no matter the length — we combine bursts of high intensity cardio with targeted muscle overload and stretching so you achieve the maximum sculpting and boost your metabolism fast. It’s the most efficient and effective workout method out there, so even if you only have 10 minutes, you can still see results! 

On our Physique 57 platforms, we offer workouts of all lengths so you can choose what works best for you. We’re sharing some of our favorite super quick and effective workout routines that you can squeeze in on your busiest days. 

No matter how much time you have, make it count!

 Our Favorite Quick Workouts: 

Physique 57 Collection Rentals
With our Collection Rentals, you can kickstart your fitness journey with targeted, easy-to-follow programs for just $1 a day!

Bites of Bravery Program 
This 10-day program is designed specifically for people with busy schedules. It includes a calendar of 10 quick, power-packed workouts that are all 15 minutes or less. This powerful combination of routines targets your total body, so you can tone from head to toe! 

Physique 57 Video On Demand
With our On Demand platform, you can choose from hundreds of workout routines of all levels, lengths, and types (from Power Sculpt, to Pilates, to Dance Cardio). For our busy babes, we designed a special category called Quick Workouts. The Bites of Bravery Program is also included in your membership.

The fitness routines are all amazing, but here are a few of our favorites: 

Got 15 minutes? 

Power Sculpt + Core Stability with Brooke
Chisel your core and boost your balance with this equipment-free ab blast. 

Dance Fit Fire with Kameica 
Rev your metabolism and up your heart rate fast with this fun, feisty dance party.

Power Sculpt: Lower Body Ball Blast with Jennifer 
Grab a ball and tone your entire lower body — your legs will be shaking in the first few minutes!

Got 10 minutes? 

10-Minute Core with Morgan 
Bring all your focus to sculpting a strong core — the foundation for your whole body and every other workout! 

Power Sculpt: Thighs with Sydney 
This intermediate level, equipment-free workout class will tone and tighten your thighs for lean, gorgeous strength and definition.

Power Sculpt Lab: Express Cardio with Julie  
This fast-paced, cardio-packed routine targets your abs and thighs while raising your heart rate. 

Got 5 minutes?

Sculpt: 5-Minute Arms with Chad
Sculpt your entire upper body in just a few minutes with this quick, fun, and energizing routine. 

5-Minute Abs with Chad 
Grab a ball and get a super quick core burnout you’ll abs-olutely love!

Looking for more? 

You can find hundreds of On Demand routines to choose from.

Sources: 

  1. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

How To Set Wellness Goals For Success — And Achieve Them!

A silhouette of a woman standing in front of a sunset with her fist in the air.

So often in the fitness and wellness world, we hear about going after your goals, but we don’t often talk about how to set them. The way you go about setting your goals makes a major impact in how likely you are to achieve them.

When you create a goal — whether it’s to get stronger, feel more confident, be more consistent in your workouts, nourish yourself with healthy foods, or whatever it may be — you’re making a promise to yourself. That commitment is incredibly powerful! 

We’re sharing our best tangible and science-backed tips on how to set yourself up for success with your fitness and wellness goals. 

Start small & specific 

It may be tempting to set a goal like, “I want to work out more” or “I want to get leaner.” While we usually encourage you to think big, in this case, we want you to start small. Research shows that when your goals are specific, tailored, and set in shorter time periods, you are more likely to achieve them ¹. 

For example, start with a goal like: “I will do two Physique 57 classes this week.” When you rock two classes consistently, you can increase your goal to three and then four classes per week. Also, don’t overwhelm yourself with too many goals at once. Start with 1 to 3 challenging yet attainable weekly goals. As you achieve these goals, you will build confidence and be even more motivated to keep up your momentum!

Put pen to paper

Thinking about your wellness and fitness goals is just step one. Your next step is writing them down, and this one is so powerful! When you put your intentions down on paper, you are making a commitment to yourself. Writing them out will help you get clear on exactly what you want to accomplish, and you’ll be able to visualize yourself achieving it. 

Research shows that people were 42 percent more likely to accomplish their goals when they wrote them down ². So grab your journal and get writing! We suggest having a special journal dedicated to your wellness journey. Set aside time on the weekends to write out your weekly intentions. 

Use positive language 

When you jot down your wellness goals, instead of writing, “I want to meal prep every Sunday,” instead write, “I WILL meal prep every Sunday.” It’s a small shift, but makes a big difference in your mindset. If you believe it and put it out there, it WILL happen!

Get clear on your why 

Even more important than what your goal is is WHY you want to achieve it. For example, if your goal is to work out consistently every day, reflect on why this is important in your life. Does working out give you more energy to tackle your day? Does it give you more confidence and self-love? Does it keep you healthy to care for your family? Does it support your mental health? Journal on the why behind your goal, and don’t be afraid to dig deep here. 

At times when you feel discouraged or you may not feel like sticking it out, you can always come back to your why for motivation. 

Make a plan 

Now that you feel clear and confident on the what and why of your wellness goals, it’s time to think about how you’re going to make them happen. Look at your 1 to 3 weekly goals and make a specific action plan for how they will fit into your schedule. 

For example, if your goal is to prep healthy meals in advance, block out time in your calendar to grocery shop and meal prep. Think ahead about how you can make this simpler and more fun — can you order groceries in advance? Can you invite a friend over to meal prep with you? If your goal is to take a certain number of Physique 57 classes per week, book your classes in advance, put them in your calendar, and even lay out your workout clothes. The more you plan ahead, the more likely you’ll be to follow through!

Find someone to hold you accountable 

Accountability partners are everything! Share your goals with a friend, family member, or someone in the Physique 57 community, and ask them to gently hold you accountable. You can start a group text chain with your accountability buddies to check in on each other. Remember, the Physique 57 family is filled with supportive and loving friends who are here to cheer you on! Join us in the studio or On Demand to work out with us!

Sources:

  1. https://www.nytimes.com/2021/01/06/well/move/exercise-goals.html
  2. https://scholar.dominican.edu/cgi/viewcontent.cgi?article=1265&context=news-releases

Barre vs. Pilates: Which Is Right For You?

A photo of a reformer machine next to a photo of women doing ab exercises with a slash through the middle and the word VS.

We know you have a lot of workout options to choose from, so how do you know what’s best for you? We got you!

A question we hear a lot is, “How is Physique 57 different from Pilates?” It’s a great question because Physique 57 is a Pilates-based barre method, and the two workouts have some similarities. Both focus on controlled movements, strengthening your core, and sculpting lean muscles. But Physique 57 is a one-of-a-kind method that stands out from traditional Pilates and other forms of exercise. 

We’re breaking down what you can expect from both traditional Pilates and Physique 57, the benefits of each, and how Physique 57 will ultimately raise the barre on your results. 

What You Can Expect From Pilates

Pilates is a low-impact workout that focuses on slow, precise movements and breath control. This method, which was developed by Joseph Pilates in Germany during World War 1, is designed to increase muscle tone and improve posture alignment and flexibility. 

Many Pilates moves target the core and trunk (think abs, back, hips), but classes also mix in moves for your arms and legs, making it a full-body workout. 

Classes are typically 45 minutes to 1 hour, and they can involve equipment but don’t need to. In mat Pilates, you’ll be working mostly from the floor on a yoga mat. Reformer Pilates is another variation where you do moves on a reformer machine, which is a sliding platform with a foot bar, springs, and pulleys to provide resistance. 

In both forms of Pilates, control is the name of the game. You use your bodyweight for resistance (the reformer adds a little something extra), and your goal is to move slowly with control. Your muscles are working to lift against gravity, which isolates and sculpts each muscle group. 

Now let’s talk about the perks of Pilates. Pilates helps tone muscles and strengthen your core — the foundation for everything you do. A study found that people who did Pilates three times a week for eight weeks improved their balance, stability, and mobility ¹. 

What you won’t get from traditional Pilates: cardio benefits. Because of its focus on slow and controlled movements, Pilates is not known to get your heart rate up or make you break a sweat. 

That’s where Physique 57 comes in!

What You Can Expect From Physique 57

Physique 57 is a form of barre, a mix of ballet, yoga, and Pilates. It’s fundamentally based on The Lotte Berk Method, a highly respected fitness technique created by its namesake Lotte Berk, a German dancer looking to stay fit after a back injury. 

Like ballet, our workouts are full of beautiful choreography, grace, and femininity. Similar to Pilates, our method is focused on building core strength and forming lean muscle through focused, intentional movements. But Physique 57 takes things to the next level with our revolutionary method. Physique 57 is 100% unique — a one-of-a-kind transformative method designed for maximum results, efficiency, and fun!

Here are the basics: Classes are typically 57 minutes, but you can find shorter workout routines (everything from 10 minutes to 1 hour) On Demand. You will mainly be using bodyweight as resistance, but the workout also incorporates light weights (3 to 10 pounds) and a barre ball. And of course as a barre workout, you’ll be using a dancer’s barre and a mat. 

In the workout, you can expect a combination of cardio, strength training, and dance — this fusion is what makes it so effective! Our formula combines interval overload training, isometrics, and stretching to systematically sculpt and lengthen your muscles while also revving your metabolism. We also use isotonic movements — which are big, dynamic moves — to increase the range of motion and add cardio. This combination is what creates interval overload. 

Interval overload 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. 

Interval training raises your heart rate, enhances your endurance, and boosts your metabolism. Studies have shown that high intensity interval training increases lean body mass ², and it improves aerobic capacity more than jogging or biking ³. How about the overload part? That’s the burning, shaking feeling that actually changes your muscle fibers. (You can read more about interval overload here.) 

Another key ingredient to our secret sauce: isometrics. With isometric exercises, you use your own bodyweight as resistance to challenge your muscles without any visible contractions or movements. Often simply holding a certain muscle can be more powerful than doing 100 reps! The best part: Isometric moves tone your muscles without increasing their size, so you’ll have a long, lean, sculpted shape. 

Almost every move in Physique 57 is an expert blend of interval overload and isometrics, so you get ALL the sculpting and cardio benefits at the same time. 

How Physique 57 Raises The Barre 

Physique 57 takes the best parts of Pilates and other exercise types and brings it up a notch! Here are some of the perks of Physique 57 vs. Pilates and other workouts:

It gets your heart rate up

As we mentioned before, traditional Pilates does not incorporate cardio. With Physique 57’s interval overload method, you get the cardio benefits of high intensity interval training in addition to all the sculpting and lengthening. This will spike your heart rate, boost your endurance, and make you break a serious sweat! 

You’ll get a big-time burn 

Another perk of incorporating cardio AND toning is a major caloric burn. A typical Physique 57 workout burns up to 650 calories depending on your bodyweight and fitness level — significantly more than other forms of exercise, including 1 hour of Pilates (390 calories), 1 hour of spinning (300 calories), running a mile (100 calories), or swimming a mile (400 calories).

You’ll build lean body mass

Physique 57 workouts are specifically designed to build lean body mass, which impacts your metabolism and determines how lean you look. A study done by the Department of Exercise Physiology at Adelphi University showed that Physique 57 produced greater changes in lean body mass over a four-week period than Pilates, yoga, aerobics, and running. 

You’ll never get bored

Our workouts incorporate innovative choreography and we constantly switch up the positions and tempo, so the time flies by! Even if you’re working your thighs for 20 minutes, the variety of exercises will keep you challenged, focused, and entertained. Plus, the choreography is always changing so you’ll never feel bored or hit a plateau. 

You’ll have FUN!

Unlike the slower tempo Pilates, Physique 57 has an energizing pace, upbeat music, and exciting choreography. You’ll be working hard but still have a huge smile on your face!

Try it for yourself!

Experience these amazing benefits in one of our On Demand workout classes or in our New York City studio. See you there!

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/
  2. https://journals.physiology.org/doi/full/10.1152/japplphysiol.01098.2006
  3. https://pubmed.ncbi.nlm.nih.gov/30622842/

Take Your Workout To a Dreamy Locale With Our Inspiring Strength Tour

A group of Physique 57 barre instructors smiling at the camera in front of a floral wonderland during the Inspiring Strength Tour

Close your eyes right now and imagine everything you love about a Physique 57 class — the challenging moves, the burn that feels SO good, fun choreography, that energizing post-sweat sesh feeling, and working out with a community of friends. Now picture it all surrounded by gorgeous urban cityscapes, beautiful beaches, serene farms, a floral wonderland, or a garden oasis. It’s an absolute dream, right?

That’s exactly what you’ll get with the Physique 57 Inspiring Strength Tour! On this tour, we’re popping up in dreamy locales throughout New York City and the Hamptons between now and Labor Day. 

These events will feel like a luxurious escape to recharge your batteries and refresh you — all while delivering the same amazing results you’ve come to expect from a Physique 57 workout. 

Come join us on the Inspiring Strength Tour at one of these beautiful locations: 

We’ll provide the mats, balls, and bands. All you need to bring is your beautiful self! 

Sign up here and join us! We can’t wait to see you there! 

Why YOU Should Get Certified at Barre Academy

A group of certified Physique 57 barre instructors smiling at the camera.

Have you been feeling called to deepen your barre practice? Have you ever watched your barre instructor in class and thought to yourself, “I want to do that?!” Whether you’re a fitness instructor, a dancer, or simply a barre-loving beauty looking to take your workout to the next level, we have something for you…Physique 57 Barre Academy!

This immersive online barre certification will transform your life at the barre and beyond! You’ll learn from master instructors, feel supported by the Physique 57 community, and you’ll finish the program feeling confident and empowered in your own barre skills and as an instructor.

We are so proud of our barre training program and our amazing trainers that we have an entire wall in our Spring Street Studio dedicated to it (aka our “trainer wall”)! It says proudly, “Nobody’s trained like Physique 57 trainers.” And it’s true! Our trainers obsess over alignment, anatomy, kinesiology, and most importantly, their students — YOU! Our training values people over poses, and that shows in everything we do.

Here are just a few more reasons to join us at the Barre Certification Program:

✔︎ You’ll get certified in one of the most sought-after and effective fitness methods

✔︎ You’ll train with world class barre instructors

✔︎ You can say you’re certified in a globally-renowned program…what a flex 💪😉

✔︎ As an instructor, you’ll enhance your client retention, satisfaction, and engagement

✔︎ As a student, you’ll improve your barre form and fitness level

✔︎ You’ll step into new leadership potential 

✔︎ You’ll connect with and be supported by other amazing students like you

What you’ll learn:

✔︎ Physique 57’s one-of-a-kind positions and methodology

✔︎ Group fitness teaching fundamentals

✔︎ Injury and pregnancy modifications

✔︎ Safe and effective sequencing

✔︎ Anatomical cueing

✔︎ And more!

What Barre Academy includes:

✔︎ 80-hour self-paced program, including 15 hours of taking class and observation

✔︎ Receive 2 full Sculpt class formats to delight your clients

✔︎ Access to over 100 video modules with interactive learning paths

✔︎ Attend weekly group forums to enrich your learning experience

Hear what our incredible trainers are saying about Barre Academy:

“I cannot credit the expertise of the wonderful mentors of Physique 57 enough for the thorough knowledge of barre form that has guided my teaching career. Safely challenging clients is so important, and no one does it better than Physique 57!” – B. M.

“Studio owners and clients around the country respect the Physique 57 brand.  When a studio sees that I trained at Physique they are confident that I will teach a consistent, upbeat, and challenging class, and when a client knows my background, they trust that I will give them a rigorous yet safe workout.” – S. B.

“Physique 57’s safe, yet challenging, effective and fun training method helped me take my group fitness career to the next level. Their attention to detail and client focused approach is the best there is in the barre world!” – V. C.

“My training at Physique 57 was instrumental in shaping the way I approach teaching group fitness and personal training clients, especially preparing me for how to seamlessly sequence a Barre style class with a focus on musicality, working with injury and prenatal modifications, and truly being able to deliver personalized training, client connections, positive attention, and FUN within a group fitness setting.” – R. P.

“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!!” – J. R.

Ready to get started?

We kick off our first barre certification session on August 16th! There are limited spots available, so click here to learn more and enroll now!

We’re so excited for you to take this next step in your barre practice and inspire others as a leader in the Physique 57 family!

Summer Parties on The Calendar? Here’s How to Stick To Clean Eating

Two slices of watermelon in front of a teal background.

Our calendars are starting to fill up again with summer parties, barbecues, picnics, weddings, and outdoor celebrations. But how do you stick to your clean eating habits when you’re surrounded by processed foods, fried dishes, chips, desserts, and lots of wine?

You CAN enjoy yourself and keep it clean at the same time. Here are 6 simple tips to stick to a healthy diet and feel your best at summer soirees.

Sculpt, pulse, and then party

Squeeze in a Physique 57 On Demand workout the morning of your event. Research shows that when you exercise in the morning, it will help curb cravings later in the day. Exercise reduces levels of the hormone ghrelin (aka the hunger hormone) and increases hormones such as peptide YY and peptide-1 that make you feel more satisfied ¹.

A morning sweat session can also help regulate blood sugar levels ², which prevents spikes and crashes that lead you to reach for sugary foods. Plus, you’ll be in a healthier mindset going into the party!

Start your day with a healthy meal

Before the party, have a nutrient-packed breakfast or lunch with a balance of lean protein, healthy fats, and leafy greens. This will make you feel energized, satisfied, and regulate your blood sugar levels so you’re not starving going into the celebration. We suggest having a protein smoothie, overnight oats, or a big salad topped with protein before you head to the event.

Bring your own dish to share

If you’re going to a barbecue or party that you know will be filled with unhealthy options, make it a bring your own situation! Whip up your favorite healthy side dish, salad, or treat to share with the group. Your hosts will appreciate you bringing something — and you don’t even have to tell the rest of the guests that it’s healthy!

Dip into the healthy stuff

Chips and dip are a fixture at summer parties. The great news: many dips are already smart, clean choices. Guacamole is packed with healthy fats, fiber, potassium, and B vitamins from the avocado. Fresh salsa is light and can be a great source of vitamin C. Just do your best to steer clear of heavy and dairy-filled dips.

It also matters what you dip! Swap chips for sliced veggies like cucumbers, bell peppers, and mini carrots. You’ll get extra vitamins from the veggies and feel more satisfied thanks to their fiber. Plus, the dip is the best part anyway!

Cheers to staying hydrated

If you’re going to enjoy a cocktail or wine (and really, wine not?!), make sure you stay hydrated. Drink plenty of H20 before the event and have 1 – 2 glasses of water between each drink. This will help prevent a hangover and keep you feeling energized throughout the party.

If you’re skipping alcohol altogether, you can bring seltzer for some bubbles or bring a pitcher of water with muddled berries and mint for a refreshing sip.

Be easy on yourself & enjoy!

Parties are meant to be fun so please don’t be hard on yourself about what you eat or drink. Do your best to stick to your healthy eating habits, but also remember to relax and be present with your friends and family.

Have fun!

Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/22617393/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604526/

5 Healthy Travel Tips For Your Summer Getaways

A person laying in a car, holding a map, and sticking their feet out the window.

Summer is in full swing and travel is picking back up, so we’re dreaming of fun and relaxing getaways! Anyone else? 

Whether you’re planning a tropical vacay, road trip, city sightseeing, or a long weekend of R&R, make sure you take your healthy habits with you. 

When you’re in a new place and out of your routine, it can be tempting to skip workouts or get off track with your clean eating. But “out of office” mode doesn’t have to mean out of wellness mode! When you’re on vacation, you want to feel your absolute best. Your fitness and self-care practices will help you feel energized, confident, and radiant as you kick back and enjoy yourself!

Check out our 5 best tips for taking your healthy habits on the road (or on the fly!). 

Work out anytime, anywhere 

The amazing thing about Physique 57 On Demand is that you can do your workouts from anywhere in the world! Crush your sweat sessions from your hotel room, Airbnb, or even take your workout outside so you can soak in the scenery. 

You can find workouts from 5 minutes up to 57 minutes, so no matter how much time you have, we’ve got you covered! Even on your busiest travel days, you can squeeze in a 15-minute sculpt session. 

A workout will help energize you, relieve stress, and boost your mood, so you’ll be ready for whatever is on your travel itinerary! Plus, research shows that exercise can cause changes to your internal body clock, which helps counter the effects of jet lag ¹. 

BYO barre…and more gear

We don’t actually mean bring a barre, of course, but you can easily use a chair or another surface in your hotel room as a DIY barre. 

You can also pack small workout gear like resistance bands and grippy socks in your suitcase. Even easier: Physique On Demand has an entire selection of bodyweight only workout routines that are effective, efficient, and extra convenient for travel. 

Explore your destination 

There’s so much to explore in a new place, whether it’s city streets, parks, mountains, or trails. Go for long walks to take in the sights or rent bikes to tour the area. That way, you can get your steps in, get your heartrate up, and see more of the neighborhood. Walking also increases blood flow to your muscles and can help alleviate soreness ², so it will feel amazing after a long flight. 

Ask for recommendations from locals or you can look up hiking spots on a website like AllTrails

Stock up on healthy snacks

Airport and rest stop food is often highly processed, fried, or full of artificial sugars. Get prepped by packing your snacks in advance. Some of our favorite travel snacks: unsalted nuts, homemade trail mix, dried fruit, and kale chips. 

Hydrated, hydrate, and hydrate some more

Hydration is always key for your health, but especially when you’re traveling. Ever wonder why you’re so thirsty and your skin is dry when you’re flying? In an airplane, the filtration system makes humidity drop drastically (to 10 – 20 percent). Low humidity causes moisture to evaporate from your body quickly, which will dehydrate you faster ³. Changes in climate and altitude at your destination can also lead to dehydration, which makes jet lag symptoms worse ⁴.

Make sure you’re traveling with a reusable water bottle and fill it up often! In general, experts recommend drinking at least 12 cups of water per day for women ⁵. And when you’re flying, aim for about 8 oz of water for every hour you’re in the air ⁶. Drink up!

Sources:

  1. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943
  2. https://www.wellandgood.com/is-walking-good-for-sore-legs/
  3. https://www.travelandleisure.com/travel-tips/why-do-i-get-so-dehydrated-when-i-fly
  4. https://www.health.harvard.edu/newsletter_article/travel-tips-ways-to-minimize-jet-lag
  5. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women
  6. https://www.asma.org/asma/media/asma/Travel-Publications/HEALTH-TIPS-FOR-AIRLINE-TRAVEL-Trifold-2013.pdf

The Best Foods To Gain Long, Lean Muscle

Closeup of two pieces of salmon coated in sesame seeds and seasoning sitting on a plate.

With every Physique 57 sweat session, you’re forming long, lean, gorgeous muscles. And after you’ve crushed your barre workout at home or in the studio you can enhance your gains in the kitchen! Refueling with whole, unprocessed, and nutrient-packed foods is key for muscle growth and recovery. The combination of your workouts and proper nutrition is where you’ll see the most benefits! 

We’re sharing 6 of the best foods to pair with your workouts to build muscle and feel lean, healthy, and energized.

Salmon 

Salmon delivers a double dose of muscle-building perks — it’s high in both protein and omega-3 fatty acids. First, let’s talk protein. Each 3 oz. serving of salmon contains about 17 g of protein, and protein is a powerhouse when it comes to gaining lean muscle. Research shows that protein helps build muscle strength and lean body mass ¹ ². It also helps repair and replenish your muscles after a tough workout, so you can recover faster and get back after it at the barre ³. Here’s how it works: When you’re rocking a workout, your muscle fibers break down. Protein’s amino acids allow your body to synthesize new cells, which repair the damaged fibers and help build new muscle ⁴. 

Salmon is also an amazing source of omega-3 fatty acids. In addition to protecting your heart health, omega-3s have been shown to maintain bone health and increase muscle gains ⁵. 

Eggs

Eggs also pack a lot of high-quality protein — about 6 g per egg. They are particularly high in the amino acid leucine, which has been linked to building muscle and enhancing post-workout recovery. Leucine is essential for regulating muscle protein synthesis, and it may be the key amino acid for optimizing muscle mass ⁶. 

According to research, you may get the most benefits from whole eggs. A study showed that people who consumed whole eggs had more muscle gains than those who opted for egg whites ⁷. This may be thanks to the cholesterol in yolks — a study shows that cholesterol can contribute to muscle building by enhancing your body’s inflammatory response ⁸. If you’re worried about cholesterol for heart health, it’s important to know that the cholesterol in eggs doesn’t seem to raise LDL cholesterol (aka the “bad” kind) the way other foods like trans and saturated fats do ⁹. Still, if you do have heart disease or diabetes, it’s smart to watch your overall intake. 

Quinoa 

While protein-rich foods are important for muscle gains, getting plenty of complex carbs is also essential. Carbs get a bad rap, but if you choose the right kind, they are a major way to feel energized and gain lean muscle. Slow-digesting complex carbs provide the energy your body needs to fuel your workouts and recover ¹⁰. Cooked quinoa, which is actually a seed and not a grain, delivers about 40 g carbs per cup. 

Plus, quinoa is an amazing plant protein for vegetarians, vegans, and anyone looking to lead a more plant-based lifestyle. Another perk: Quinoa is high in magnesium, which plays an important role in the function of your muscles and nerves and helps protect your bones ¹¹. 

Spinach 

Popeye was on to something! Spinach is a great source of glutamine, an amino acid that is important for muscle growth ¹². Research also shows that glutamine can help your muscles recover faster and soothe soreness post-workout ¹³.

Beets 

This root veggie contains a molecule that enhances muscle power. In a study, people who drank beet juice pre-workout saw an approximately 13% increase in muscle power. The perk comes from the nitrate, an ion found in beets and leafy greens like spinach. When you take in nitrate, it is converted to nitrite and then becomes nitric oxide, a molecule that boosts muscles and may enhance blood circulation ¹⁴. 

Almonds 

In addition to their high magnesium and protein content (16 g per serving), almonds also deliver phosphorus, a mineral that helps the body make protein for the growth, maintenance, and repair of cells. Phosphorus also helps your body make a molecule called ATP, which leads you to use carbs and fat for energy during exercise ¹⁵. 

Eat up and enjoy! We’ll see you at the barre!

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://www.ncbi.nlm.nih.gov/pmc/articles/PMC3381813/
  5. https://pubmed.ncbi.nlm.nih.gov/25285409/
  6. https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract
  7. https://academic.oup.com/ajcn/article/106/6/1401/4823156
  8. https://www.sciencedaily.com/releases/2008/01/080109173717.htm#:~:text=In%20general%2C%20those%20with%20higher,in%20the%20participants%2C%20Riechman%20said
  9. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
  10. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
  11. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC426340/
  13. https://pubmed.ncbi.nlm.nih.gov/25811544/
  14. https://www.npr.org/sections/thesalt/2015/10/14/448314966/why-you-might-want-to-be-drinking-beet-juice-at-the-gym
  15. https://medlineplus.gov/ency/article/002424.htm

Better Together! How Working Out with Friends Boosts Your Results

A group of Physique 57 barre instructors arm-in-arm smiling at the camera.

Happy National Best Friends Day! Hug your friends extra tight today — or catch up over FaceTime — and tell them how much they mean to you!

In honor of Best Friends Day, we also want to recognize the benefits of working out with friends by your side. Your girlfriends can also be your accountability partners and cheerleaders as you go after your fitness goals. 

We’re sharing 6 science-backed ways that exercising with a fitness community can boost your motivation and enhance your performance. 

Remember, we are all friends here at Physique 57! Every time you take a workout class — whether in the studio or On Demand — you’re surrounded by a supportive family who always has your back. Get ready to rock your workouts…with a little help from your friends!

How Working Out With Friends Boosts Your Fitness Results

Motivates you to work out longer

Research by the Society of Behavioral Medicine found that when people worked out with a partner or in a team format, they doubled their workout time compared to those who exercised alone ¹. We’re always motivated to push through our 57-minute workouts when we’re surrounded by friendly faces!

Makes you challenge yourself

A positive form of peer pressure! Seeing others perform well actually pushes you to work harder. In a study, people who did a plank with a more capable partner by their side increased their plank time by 24 percent ². When you see a friend or someone in class crushing a move, let that inspire you and give you something to work toward. 

Helps you stay consistent

As you know, consistency is essential to getting the best results. Research found that when people started a weight loss program with friends, 95 percent of them completed the program, compared to 76 percent completion rate for those who did the program solo ³. This works for exercise programs and challenges too! 

Releases more endorphins

We know that exercise activates the production of endorphins, brain chemicals that naturally boost mood, relieve stress, and ease pain ⁴. (Learn more about how barre boosts your mood.) But did you know you release even more endorphins when you do your sweat sesh with a group? One reason is that working out with friends or feeling the energy of an amazing group class makes you smile — and research shows that smiling actually boosts endorphins ⁵. 

Soothes stress

People who cycled for 30 minutes with a friend reported feeling calmer than those who biked alone, according to a study ⁶. It’s that feeling of balance and peace you get when you leave a great group class!

And most importantly, it’s FUN!

This one sounds so simple, but having fun is key to motivating yourself and staying consistent in your workout routine. When you leave a fitness class with a huge smile on your face, you’ll be ready to come back for more! Science backs this up: A study from the University of Southern California found that when people worked out with friends, they said they enjoyed the exercise more ⁷. 

Try These Simple Ways To Lean On Your Friends 

Schedule a workout date

Book a workout date with a friend to take a class in the studio or do the same On Demand routine. Put this in your calendar and treat it like any other commitment with a friend — you wouldn’t cancel dinner or happy hour plans at the last minute, would you? A workout date is just as important or more! 

Invite your girls to do the Invigorate Program with you 

The only way to make this program even better is to do it with a friend by your side! In this 21-day summer challenge, we’ll have brand new workouts, exclusive live events, weekly prizing, and vacay vibes! The challenge kicked off yesterday, but it’s not too late to join and invite a friend. Join us here

Connect on social 

Make sure you’re following us on Instagram @Physique57 and request to join the Physique 57 Community Facebook group. Use these platforms to connect with new friends in the fitness community. Comment on posts, tag us in your sweaty selfies, and DM other people in the Physique 57 fam to find accountability partners. 

Check in with each other 

Start group texts or DMs with your exercise accountability partners. Let each other know when you rocked a workout or reached a goal. You can also lean on each other for extra motivation and support when you need a pick-me-up. 

Remember, we’re always here to cheer you on!

Sources:

  1. https://link.springer.com/article/10.1007%2Fs12160-012-9367-4
  2. https://www.researchgate.net/publication/51539278_Buddy_Up_The_Kohler_Effect_Applied_to_Health_Games
  3. https://pubmed.ncbi.nlm.nih.gov/10028217/
  4. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
  5. https://www.psychologytoday.com/us/blog/cutting-edge-leadership/201206/there-s-magic-in-your-smile
  6. https://www.psychologytoday.com/files/attachments/34033/exercise-another.pdf
  7. https://www.livescience.com/40977-exercise-enjoyment-friends.html

How Practicing Gratitude Makes You Happier and Healthier

A blurred person holding a rectangular wooden sign up to the camera that says Gratitude.

We know you’re rocking your workouts and focusing on clean eating — we also want to make sure you’re fueling and nourishing your spirit! There is one simple practice we love that brings more joy, calm, and balance into your day. The best part: You can practice it anytime, anywhere in just a few minutes and it’s absolutely free. 

We’re talking about gratitude, the act of being thankful and expressing appreciation for the gifts you have in your life. This may sound like something that happens naturally, but it is actually a practice. Studies show that people can (and should!) consciously and deliberately cultivate gratitude ¹. It’s a muscle you can learn to strengthen and flex — just like in your workouts! 

Why practice gratitude? 

There are so many amazing physical, mental, and spiritual benefits to cultivating gratitude. Here are just a few of the incredible things gratitude can do for you: 

Brings on positivity 

Multiple studies show that fostering gratitude helps you feel happier, more hopeful, and more satisfied with your life. This also extends to how you treat others — people who practice gratitude are more likely to be empathetic, forgiving, helpful, and supportive than those who are less grateful ². 

Gratitude also helps curb the comparison game that is so common these days. When you’re grateful for what you do have in the present moment, you’re not thinking about the things you don’t have yet or comparing yourself to friends, coworkers, or people on social media. The focus is on counting your own blessings rather than keeping a tally of others. 

Reduces stress and depression 

People who kept a gratitude journal for two weeks reduced their perceived stress levels by 28 percent. Gratitude actually impacts your hormones — it has been linked to lowering levels of the stress hormone cortisol by up to 23 percent. 

Gratitude also helps prevent and ease depression. In one study, two simple activities — counting blessings and gratitude letter writing — reduced the risk of depression by 41 percent over a six-month period ³. 

Boosts workout motivation 

In a study, people who practiced gratitude spent 1 ½ hours a week more exercising than those who didn’t ⁴. That’s an extra Physique 57 workout class plus some! 

Gratitude has even more perks for your physical health too — it is linked with lower blood pressure, stronger heart health, and less chronic pain and inflammation ⁵. 

Improves sleep

Grateful people actually have the best rest! Research shows that gratitude is associated with getting more hours of sleep and better sleep quality ⁶. 

Ups energy levels

In multiple studies, people who practiced gratitude reported feeling more energetic and invigorated throughout their day. 

Enhances confidence

Gratitude also helps you feel even more empowered at the barre. A study in the Journal of Applied Sport Psychology found that gratitude increases athletes’ self-esteem ⁷. Radiating confidence will help you perform your best and crush your workouts! 

How to practice gratitude 

There is no “right” way to practice gratitude — it’s an individual and personal ritual. Here are a few practices you can try. See what feels most natural for you! 

Keep a gratitude journal 

Start a journal dedicated specially to gratitude. Every morning when you first wake up or at night before you go to bed, write down three things you are grateful for that day. We encourage you to make your gratitudes specific — they can be something as simple as your morning matcha, your comfy sheets, or that you got 8 hours of sleep the night before. They can also be things you observed in nature or with your loved ones and community. For example, hearing your child’s laugh or sharing a smile with a stranger. Being specific will help you notice and appreciate the little moments of your day that bring you joy. 

Write thank you letters

Take some time to write a handwritten thank you note to someone you love or admire. Tell them exactly why you’re grateful for them and how they’ve made a positive impact on your life. This will bring them so much happiness and it will help you cultivate gratitude for others. 

Express thanks out loud

A simple “thank you” goes a long way! So often we say “thanks” out of habit or obligation. Instead, try to slow down and put intention and heart behind your “thank yous” — whether you are thanking your partner or your barista! 

Be present in your surroundings

Take a few moments to pause, look around, and soak in all the beauty around you — the feeling of the sun or wind on your face, the sound of birds or other people’s laughter, the smells in your kitchen as you’re cooking. There’s so much to be thankful for when you look for it!

Thank your body 

When you finish a workout, put your hands on your heart and thank your beautiful, strong body for everything it does for you. 

Always include your why

Whenever you are expressing gratitude — in a journal, to yourself, or to others — make sure you include WHY you are grateful for it. This makes your gratitude even more intentional and powerful.

Sources:

  1. https://www.psychologytoday.com/us/basics/gratitude
  2. https://positivepsychology.com/gratitude-research/#:~:text=The%20study%20showed%20that%20grateful,be%20more%20pro%2Dsocially%20oriented
  3. https://health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html
  4. http://local.psy.miami.edu/faculty/mmccullough/gratitude/Emmons_McCullough_2003_JPSP.pdf
  5. https://health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html
  6. https://pubmed.ncbi.nlm.nih.gov/19073292/
  7. https://www.researchgate.net/publication/271567980_Gratitude_Enhances_Change_in_Athletes’_Self-Esteem_The_Moderating_Role_of_Trust_in_Coach