How Interval Overload Training Forms Long, Lean, Sculpted Muscles

A woman sitting on the floor in workout clothes while smiling at the camera

We have heard from tens of thousands of women that their bodies and lives have completely transformed through Physique 57 workouts — they feel strong, lean, fit, powerful, and more confident than ever! We’ve also heard from so many of you in our community that after years of trying different workouts and not seeing results, this was the method that finally worked.

So what is the “secret sauce” behind Physique 57 that makes it so effective? 

We created a one-of-a-kind training method that’s designed for maximum results, efficiency, and fun. Our workout fuses cardio, strength training, and dance — and this combination is where the magic happens! 

Tanya Becker, co-founder and creator of the Physique 57 Method, developed a technique to lengthen and sculpt muscles like a dancer, while also building lean body mass and getting a cardio workout in. 

“I was a dancer and choreographer most of my career and then I started teaching barre,” Tanya says. “Barre classes were traditionally about holding poses in one place, but the choreographer in me craved more movement so I started adding in a cardio element.” 

The result: Physique 57’s innovative Interval Overload Method. THIS is the secret to lean, long, sculpted muscles! 

We’re sharing the science behind our unique workout technique and why it works. 

Here’s the gist: 

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. 

Let’s break it down…

What is interval training? 

Interval training alternates between short bursts of high-intensity work and periods of lower-intensity activity or rest. By taking these recovery periods, your body can work much more efficiently during the high-intensity intervals. 

Numerous studies have shown that interval training is incredibly effective at increasing the body’s aerobic activity, cardiovascular health, and stamina. 

One workout study found that just two weeks of high-intensity interval training improves aerobic capacity as much as six to eight weeks of endurance training like steady running, jogging, or biking ¹. 

Research has also shown that consistent interval training is effective at increasing lean body mass ², which helps boost your metabolism. 

How we do it: 

Physique 57 takes interval training to the next level! Between high-intensity sets, we stretch to lengthen the muscles and allow them to recharge so you can start your next series even stronger. 

During recovery periods, we also shift the focus and work a different set of muscles. For example, we’ll do 30 seconds of Triceps Dips between our first and second ab series, which gives your core a chance to recover while simultaneously sculpting the arms.

This way, you’ll get the benefits of interval training while continuing to work different muscles during your recovery so you can make the most of every minute!

What is overload? 

You know that feeling when your muscles are burning, shaking, and feel like they’re on fire?! 🔥 We know you do!That is known as Momentary Muscular Fatigue (aka overload) — when you’ve activated your muscles as much as you possibly can, and you’ve reached the peak of intensity. 

When this happens, you can actually change your muscle fibers to get that long, lean, defined look. We’re about to get real science-y here. 

Each muscle fiber contains water, protein, fat, and multiple strands of actin and myosin, two protein filaments that are responsible for actually moving your muscles. When you bring a muscle to the point of Momentary Muscular Fatigue, it has to adapt to the stress. It does this by growing new strands of actin and myosin. These important proteins increase your strength, power, and give you definition. 

Another benefit of overload: it activates neural pathways between your brain and your muscles. These pathways are how your brain tells your muscles to contract. By activating these pathways again and again, your muscle fibers will remain partially activated all the time. The more this happens, the firmer and more toned your muscles will be!

How we do it: 

We ALWAYS take you to the point of overload. With each workout, we constantly change up the pace, moves, and angles to make sure you feel challenged, and you reach that sweet spot of intensity where your muscle fibers are transformed. 

The perks of this powerful combo: 

You’ll build lean body mass 

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 aerobics, Pilates, yoga, and running. This is key because increasing lean body mass can help permanently boost your metabolism.

It’s incredibly efficient 

We know your time is precious, so we don’t waste a single minute of your workout! In just 57 minutes (or less for some of our On Demand workout routines), our strategic sequences work every muscle group in the body to overload and even target different fibers within the same muscle. 

It’s easy on your joints 

Other workout modalities like running, plyometrics, and heavy weightlifting put a lot of pressure on the joints and ligaments and can lead to injuries over time. All of our movements, while incredibly challenging and effective, are healthy for your bones and joints. 

It uses your body weight 

While you use the barre as your partner, most movements in our method use only body weight as resistance to challenge your muscles. Your own body is a very effective tool to build long, lean muscles. Plus, this makes it easier to get your sweat sesh in anytime, anywhere!

You won’t plateau 

People often reach fitness plateaus because their bodies get used to certain movement patterns and adapt. With the Interval Overload Method, your body is constantly challenged in new ways. 

Our workouts move quickly, are full of variety, and are constantly evolving, so you’ll never get bored, and you’ll always be excited to be back at the barre!

You can try our Interval Overload Method and experience the amazing results for yourself in our studio workout classes and On Demand!

Sources: 

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

6 Science-Backed Benefits of Taking Your Workout Outdoors

A group of people doing an outdoor workout on yoga mats while facing the NYC skyline

We love working out with you in the studio, at home On Demand, and really everywhere you are. Taking your workout outside is also an amazing way to switch up your regular routine and get extra perks. 

In honor of Earth Day, we want to celebrate the incredible science-backed benefits of nature for your body, mind, and spirit! Research shows that spending at least 2 hours a week in nature, whether in regular doses or one long stretch at a time, is associated with enhanced physical and mental health ¹. 

Whether you’re taking a Physique 57 Outdoor workout class, streaming an On Demand workout from a park or your backyard, going for a hike, or simply taking a walk with your morning coffee, get outside today! Soak up the sun, feel the ground beneath your feet, listen to the sounds of nature, and breathe in all the beauty around you — you deserve it!

Read on as we break down the benefits of getting out in nature for your mood, energy, immunity, and more. 

1. Being outside soothes stress & boost mood

Take in fresh air…release stress, anxiety, and overwhelm! Spending just 20 minutes a day outside in nature can significantly lower levels of the stress hormone cortisol, according to a study in the journal Frontiers in Psychology ². Lowering your cortisol levels will help you bring on calm, balance, and peace.

Another study found that people who did a nature walk had lower activity in the prefrontal cortex, a brain region that is associated with nagging thoughts and negative emotions ³. Simply seeing trees, hearing the sound of birds, and looking at the sky can take the brain away from these negative thought patterns and shift your focus toward positivity and gratitude.

2. Time in nature increases energy levels

Try swapping that next cup of coffee for just a few minutes in the sunshine — it’s a natural pick-me-up! Time in nature helps ward off feelings of exhaustion and sluggishness. Research shows that 90 percent of study participants reported increased energy levels when outdoors ⁴. 

3. The outdoors strengthen our immunity 

Being in nature affects our central nervous system, giving our bodies the signal that it’s time to kick back and take it easy. The serenity of nature switches our nervous system from “fight or flight” mode to “rest and digest” mode. When our bodies are relaxed, we know it’s safe to invest resources toward our immune system. 

Taking walks outside can also lower levels of cytokines, inflammatory peptides in the immune system that have been linked to heart disease, diabetes, and depression ⁵. The lower these levels are, the healthier you’ll be!

4. Protects heart health 

Spending time outside in green spaces is associated with a lower risk of cardiovascular disease, type 2 diabetes, and high blood pressure ⁶. 

Here’s a super simple practice you can try: Kick off your shoes and feel the ground beneath your feet and the grass between your toes. This ritual, called earthing, might seem a little out there, but it’s an amazing way to ground your mind and protect your heart. A study published in the Journal of Alternative and Complementary Medicine found that earthing can reduce blood viscosity, making it one of the simplest and most profound ways to enhance your heart health ⁷. 

5. Supports post-workout recovery

We know your muscles are feeling lean, strong, sculpted — and probably a little sore — from rocking your Physique 57 workouts! Taking it outdoors can actually help soothe post-workout soreness and speed up your recovery process. 

People who spent time in nature had less post-workout inflammation and therefore experienced less delayed onset muscle soreness (DOMS) and recovered faster between workouts ⁸. So you can get back to the barre doing what you love!

6. Being in nature boosts brain power 

Starting to feel drained or lose focus in the middle of your workday? A walk or mid-day outdoor workout class may be the refresh your mind is craving! In a recent study, people who spent time walking in nature improved by almost 20 percent in memory, attention, and cognition tests ⁹. So getting out in nature really is a smart strategy! 😉 

Take it outside with us! Check out our outdoor class schedule HERE!

With Physique 57 outdoor workout classes, you can soak up all the benefits of being nature. Plus, it’s so fun and empowering to work out in community as a team! 

Here’s what you need to know: 

  • Classes are 45 minutes
  • No props needed
  • Bring your own mat, towel, and water
  • Masks required — you may lower during class
  • Social distanced spacing

We’ll see you outside!

Sources

  1. https://www.nature.com/articles/s41598-019-44097-3?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID100109089&utm_content=deeplink

How To Get Back Into Your Workout Routine

Closeup of a person doing a workout routine with their arms outretched while holding pink dumbbells.

We know your wellness and workout routines have probably looked a lot different over the past year during the pandemic. We have all adjusted and pivoted together, and we’re so proud of how you persevered and rocked your fitness goals from home!

We are beyond excited to start opening up our studios again — feeling your energy in our NYC Spring Street fitness studio brings the biggest smiles to our faces (behind our masks of course!) 😍

As fitness studios and other parts of our lives begin to re-open, it may feel overwhelming to readjust and get back into the swing of things. 

Here are our best tips for restoring and refreshing your workout routine so you can come back feeling stronger than ever!

Book your workouts in advance

If you’re planning to come back to the barre studio, remember that class sizes are smaller (30% capacity) so make sure to book your classes in advance here. This will ensure you get a spot and also help you plan your week and hold yourself accountable. 

We suggest setting aside time on Sundays to set an intention for the week. For optimal results (mind and body) aim for 3-4 endorphin sessions a week online or in-person.

Then, book all your workouts at once for the week ahead. You’ll feel so accomplished before the week even starts! 

Block out your calendar 

Once you book your workout classes, block out this time on your calendar, phone, and planner. Put it on your work and family calendars too, so everyone knows it’s your time. Schedule your workouts like you would a work meeting or an appointment for your kids. You would never miss that, and your health is just as important. 

Treat your wellness and self-care as a priority — because it is! 

Lay out your workout clothes

When you work out at home, it’s easier to throw something on at the last minute. Now, remember you need to factor in time to commute so every minute counts!

You can shave a few minutes off your morning by laying out your workout clothes the night before. Put your favorite workout leggings, tank, and sports bra somewhere front and center in your closet so you can’t miss them. 

Don’t forget your socks and mask of course — they are both required for class. Also lay out other workout essentials like a reusable water bottle so you can grab and go on your way out the door. 

Connect with yourself before your technology

This is always a non-negotiable, but it’s even more essential as you get back into a new routine! First thing in the morning when you wake up, before you look at your phone, check your email, or scroll Instagram, take time to connect with yourself. 

This could be doing a guided meditation, journaling five things you are grateful for, listening to soothing music, reading an inspiring book, or simply placing your hands over your heart and breathing deeply. 

This doesn’t have to take long — you only need 5 minutes — but it will allow you to feel grounded and balanced before you let in other distractions. 

That positive and calm energy will radiate out into everything you do for the rest of your day, including your workouts!

Ease back into it 

Remember that this past year has been challenging and looked different for everyone. Don’t be hard on yourself if you’re finding it tough to get back into your usual workout routine. 

Have grace and patience with yourself. You’re doing amazing!

We can’t wait to see you back in the studio! We are open for classes Monday – Sunday at our Spring Street location. You can book class here


And you can always take barre and fitness classes On Demand anytime, anywhere, or at our Virtual Studio if you’re craving real-time connection from home.

Everything You Need to Know About Working Out at Home

Woman leaning on chair while doing at-home barre exercise.

Working out at home can feel impossible sometimes. Whether it’s school pick up, overdue deadlines or a million meetings on the calendar, getting a quality workout in like Physique 57 can be a challenge, or perhaps you love our Interval Overload, barre-based workout and its incredible results, but you don’t leave near a Physique 57 studio. Whatever the reason, we’re bringing the barre to you with our Video On Demand series.

Get our signature studio workout from home with over 300 videos and six different workout programs spanning 10, 15, 30, 45 and 57 minutes. Pick and choose from our top fitness instructors, target a specific part of your body and expand your Physique 57 repertoire without ever having to leave the house.

But before you start pulsing and squeezing, you may be wondering just how on earth you can transform your living room into a space equipped to handle the Physique 57 realness. Read on as we break down how to get an awesome workout from the comfort of home. In fact, home workouts can be almost just as effective as regular workouts when done properly.

Create Your “Barre Spot”:

Most – but not all – Physique 57 videos incorporate the use of a “barre.” And, if you’re like most people, you probably don’t have a classic Physique 57 barre installed in your living room. But you’re in luck because just about anything can be a barre if it’s of significant weight and the right height to get into that flat back chair pose. One tip is to move a heavy chair and see if it can withstand your weight as you pull back on it. If not, consider adding some weight to its seat, like a stack of cookbooks, a cast iron pan or whatever you have laying around. If it still won’t work, move over to a couch. If all else fails, it might actually be time for that barre install, or opt for a video that doesn’t incorporate barre work, like our classic Mat 57 series or a more focused workout that targets the arms, abs and glutes.

Invest in Heavy (and Light) Weights:

Whether you’re a Physique 57 beginner or total pro, working out with weights increases the intensity of any workout. Fortunately, hand weights are relatively small and easy to store, so you can break them out during Signature’s opening arm exercises, or use them throughout Mat classes as well as Barre-Meets-Mat. Some classes swap out heavy and light weights depending on the movement, so you may want to double down and have three pound and five-to-ten pound weights on-hand.

The beautiful thing about Physique 57 is that 99% of the workout involves using your own body weight as resistance, however there’s always room for more weight, especially in those hard-to-reach triceps and biceps.

Keep Those Grippy Socks Handy:

One of the benefits of doing a Physique 57 Video On Demand is that you can literally work out in your pajamas and no one will notice. But, in an effort to stay in poses longer and feel confident and sturdy in your footing, we advise that you continue to wear the same grippy socks you would normally utilize in the studio. Even if you’re on a hardwood floor or carpeting, the last thing you want to do is slip around while pulsing in the middle of your round back chair.

Find Your Ball:

The Physique 57 ball is one of the most important accessories of any class, whether Signature, Mat 57 or shorter, more targeted body blasts. We use it throughout thigh work, in our glute sections as well as throughout various core series. Not only does it help transform your body but it transcends the average pose into something so much deeper. While you may not have one of our round balls at home, see what may work as a substitute. A softer soccer ball will work, or even a blow up beach ball. Worst comes to worst, try to squish up a throw pillow or blanket to add a bit of support during abs where the ball world normally be. And, as long as you can throw something between those thighs during waterski pose, you should be good to go. Your muscles won’t even know the difference.

Meditation Can Improve your Exercise Goals- Here’s How

Woman meditating in field with crossed legs and prayer hands.

If you meditate on a regular basis, then you probably know how amazing it can feel. That sensation of deep centeredness combined with a quieter mind is pretty incredible, to say the least. And it’s no secret that meditation offers a slew of potential health benefits — such as lowered stress, depression, and anxiety levels. But did you know that meditation can also do a world of good for your workouts, and optimize your progress when it comes to?

Health Benefits Due To Meditation

When combined with a regular fitness routine, a meditation practice can set you up for greater success overall. By priming the body for better health — through lowered blood pressure, deeper sleep, and a strengthened immune system, meditation can help you level up your results like never before. Additionally, studies show that regular meditation yields cognitive benefits, such as greater mental clarity, that can help you commit to your goals and follow through long-term. Essentially, meditating on a regular basis can help you hone a laser-like ability to focus, making it easier to stick with it when your workouts get rough — and maintain that momentum over time. our absolute favorite meditation studio in NYC is MNDFL. Their beautiful studios are meant to feel like home and they feature expert meditation teachers from a variety of traditions, offering simple techniques in an accessible manner.

Studies Show…

According to a 2006 study from the Center for Mind and Brain at the University of California, meditation can actually restructure your brain in such a way that boosts the ability to process emotions and maintain concentration. Moreover, stress reduction can help a lot when it comes to keeping up with your fitness routine. The more stressed out you are, the more likely it is that you’ll ditch your workout plans and fall back various coping hacks — especially those that can undermine your workout goals, such as emotional eating combined with Netflix marathons.

Cognitive Mindfulness

Not only can a meditation practice boost your ability to relax and commit to your goals, By amping up your self awareness — on the emotional, mental, and physical levels — you’re primed for greater achievement when it comes to athletic performance. By honestly assessing your strengths and weaknesses, and bringing greater mental focus to your goal setting process, you’re more likely to stick to a program that will yield more transformative results.

Exercising Your Mind To Achieve Your Goals

Basically, meditation is like a workout for your mind. With time, repetition, and practice you get better at it. Additionally, meditation can help you refine your ability to visualize the results you want to achieve, while giving you the mental stamina you need to follow through. Powerful visualizations plus sustained, committed follow-through, can help you reach your goals like nothing else.

Last Thoughts…

If you’ve never tried a meditation practice before, start small. Even five minutes a day can make a big difference, and, as you’re ready to, you can add to your practice incrementally as you go. Just like working out, you might face some challenges with your practice in the beginning — the habit of simply sitting, breathing, and being, without judgment of your process, can take some time to master — so don’t stress it. You’re practice doesn’t have to be perfect, and neither do your workouts. But when you combine your meditation practice with a regular fitness routine, you’ve got a formula for success that’s hard to beat.

These Are The Best Ab Toning Exercises For Women

Woman doing ab exercises while balancing on exercise ball.

I’ve been on a mission ever since having twins and a c-section to find alternatives to ab exercises that don’t involve neck or lower back discomfort. Due to my pregnancy, I lost a lot of muscle strength and tone in my abdomen and found that many traditional ab exercises can be uncomfortable and ineffective. Yes, we need to work muscles to the point of fatigue to transform them, but the no-pain-no-gain approach was definitely not the path I chose to take. I wanted real results, fast — but without the potential lower back and neck strain.

It turns out there are so many effective ways to strengthen your abdominal wall and core muscles without pain. In fact, even the U.S. Army is phasing out sit-ups from the Army Physical Fitness Test.

My search for the best ab exercises began by looking at Physique 57 movements that engaged my core, but didn’t involve flexion in a way that compromised areas that were already weak. I realized that many of our glute, thigh, and arm moves are not only highly effective for the primary, targeted muscle groups, but they also help strengthen and stabilize the core muscles. I ended up losing 70 pounds, and more importantly, gained my total body strength back in less than a year. The best news? Effectively strengthening your core doesn’t have to be uncomfortable or time consuming. Here are five easy ab exercises you can do anytime, anywhere.

1. Get Strong, Lean, & Stable With Planks

The humble plank is a total bodyweight exercise, and is one of the simplest yet most effective moves you can do for building major core strength. Properly executed, planks not only help sculpt an amazing mid-section, they also work your entire body and boost your cardio capacity.

How to:

Your basic plank position (which stems from yoga) is simple, but good form is key to getting the best result.

  • Come into a modified push-up with your elbows bent at 90 degrees and both forearms placed firmly on the floor.
  • Make sure your elbows line up directly under your shoulders, keep your abdominal and lower back muscles engaged, and look straight down at the floor. Keep your spine in a neutral position.
  • Keep your feet together with only the toes touching the floor. Hold this position for 30 to 60 seconds.

2. Strengthen Your Core With The Folded L

Standing glute exercises are a powerful way to not only lift and tone your seat, but they also rely on core engagement for proper alignment and execution. As such, you get a lot of payback for your efforts with these moves. Our method, which includes a full glutes routine, is known for our powerhouse glute exercises! This is really a do-anywhere move. Got ten minutes at your desk during lunch? There’s no better time to pulse and squeeze.

Woman leaning on a railing outside doing a Folded L exercise move, right leg planted on ground with left heel flexed towards sky.

How to:

  • Face your chair or sturdy piece of furniture and place one forearm over the other. Lean forward and let your head rest on top.
  • Walk your feet back so that they’re right underneath your hips. You should look like a capital letter L.
  • Soften both knees and then draw the right heel up towards your right glute and press your belly button in towards your spine. This is your starting point.
  • Press your leg up and down a few inches for 60 seconds. Repeat on the other leg.

There are many variations to the standing glutes exercise — any Physique 57 workout you choose will feature highly effective versions of this move.

If you want to try this weight-bearing exercise at home (or wherever), not only will you strengthen your core, you’ll also increase bone density and boost your metabolism as you increase muscle tone. Gaining muscle mass helps accelerate your metabolism and thus burn more fat even when you aren’t active!

3. Boost Your Core Power With The Curtsy

The curtsy lunge is a great lower body exercise that strengthens and stabilizes your glutes, hips, inner thighs, and core muscle groups. There’s really nothing better than a curtsy-lunge for  strong, sculpted glutes, legs, and core.

Woman in yellow workout clothes holding a curtsy lunge exercise position next to a river and city skyline.

How to:

  • Step your feet into a small V position, big toes 2 to 3 inches apart.
  • Incline your chest forward at a 45-degree angle.
  • Bend your knees and cross your right foot behind your left shoulder, placing the ball of your foot on the floor. Think of this as a turned-out lunge.
  • Now bend both knees deeply. Your right knee should hover a few inches off the floor. Your feet and knees should be slightly turned out. This is your starting position.
  • Bend your knees a few inches up and down for 1-2 minutes and repeat on the other leg.

4. Discover The Benefits Of The Quadruped

The quadruped, also called Bird Dog position in yoga, is amazing for stabilizing your core muscle groups and spine. While proper form is always important, this deep ab workout is simple to execute.

Woman holding a quadruped (Bird Dog) exercise pose, kneeling on all fours with right arm and left leg extended.

How to:

  • First, kneel on the floor as though you are about to start a crawl. Your knees should be placed firmly under your hips with your hands under your shoulders.
  • Engage your abs and pull your navel in towards your spine while you lift your opposite arm and leg up simultaneously. Keep the line of your body straight and elongated.
  • Make sure to avoid rotating your legs in your hip sockets. Repeat on the other side and increase your reps as you gain strength. Work to do alternating reps for 60 seconds.

5. Work & Tone Your Waist With The Pretzel

The pretzel is a classic barre move that sculpts the glutes like nobody’s business. This is a fantastic exercise for chiseling your waist and boosting your glutes. Small, isometric moves deliver awesome results when practiced regularly.

Woman holding a pretzel barre pose, sitting on black exercise mat with right leg bent in front and left leg bent behind her.

How to:

  • Sitting on the floor, bring your left leg in front of you with the left knee bent at a 90-degree angle.
  • Bring the right leg behind you, and bend that knee at a 90-degree angle as well Turning your chest slightly left, lean forward and place one hand on each side of your left knee.
  • Draw your navel in towards your spine and lift your right leg off the floor. Point the toes of your right foot and keep them higher than your knee. This is your starting position.
  • Lift and lower your right leg a couple of inches off the floor while maintaining the position of your upper body. Aim for 30-60 reps and the repeat on the other leg.

I always encourage my students to “strive but don’t suffer.” I know that amazing transformation is possible without unnecessary pain and strain. You deserve a challenging workout that pushes your limits, but honors where you are right now. So, try a few new moves, keep up with your workout consistently, and you’ll see incredible results in no time.

 

My Morning Routine For Success: A CEO and Mom’s 5-Step Plan for a Purposeful Day

Steaming hot coffee being poured into a white coffee cup sitting on a tray.

Before I started Physique 57, I didn’t give much thought to creating a morning routine for success. My days on Wall Street started something like this: wake up, press the snooze button, roll out of bed, and then spend way too much time primping and preening. Finally, I’d go about the morning prioritizing whatever I deemed easiest to do. I’d ease into the day.

Looking back, I can’t believe how little effort I gave to self-care before I ran off to give the universe my very best. Once I launched Physique 57, I needed to develop into a fitness industry leader, sharpen my mind, kick productivity into high gear, and return home with full-blown energy to shower my three children with motherly love. Needless to say, I had to rethink my time allocation. I quickly realized that the solitude and quick pace of my mornings were the most critical part of the day for me to master. Now I cherish every minute of my morning routine.

By morning routine, I mean how I program the hours between 6 am and 10 am. When I follow this schedule, I can guarantee a day filled with high performance, motivation, accomplishments, meaning, and calm. Here are my current morning self-care tips for optimizing success:

Wake Up At The Same Time Every Weekday

Commit to a set waking time, no matter what. I’ve studied morning routines for years. Articles from the medical community and successful executives give the same advice: wake up at the same time every day. So, I keep the weekday alarm set to 6:00 am. And forget the snooze button. Research shows that hitting the snooze button will leave you feeling drowsy for the rest of the day.

Enjoy Some Quiet Time & Create A Plan

Before the children bring beautiful chaos to my morning, I sit at my kitchen counter and review the following plan for the day.

  1. Establish three goals, which I schedule in my Outlook calendar.
  2. Choose one precious gift in my life that I’m grateful for (also in my Outlook calendar).
  3. Review my schedule and get psyched for what’s to come.

I study all of my upcoming meetings and calls to determine my desired outcomes — intellectual, mental, and emotional. I know that I’m more likely to accomplish a goal when I have a game plan.

Learn Something New Every Day

I find that learning something new from a motivational speaker or podcast gets my brain in rapid motion before I even walk out the door. While I get myself ready in the morning, I listen to about 15 minutes of podcasts that range from funny, educational, or inspirational. A mix of the NYT Daily, Problem Solvers, Conan O’Brien, and Tony Robbins gets me jazzed for the day. I continue to listen while commuting to our headquarters if technology permits.

Make Sure To Eat A Healthy Breakfast

Of course I would be remiss if I didn’t highlight breakfast, the most important meal of the day. Each morning I have two protein-packed hard boiled eggs, fruit, and green tea. I usually prepare my meals the night before since I don’t have much time to pick up food after school drop-offs or during the day. Also, note: research says that, after you wake up, it’s best to wait an hour before drinking caffeine. This gives your hormones a chance to balance before the caffeine hits your bloodstream.

Do The Hardest, Most Important Stuff First

Once at the office, the morning is the best time to bang out my important tasks, even the most difficult to tackle. Years ago I read that Mark Twain famously said to ‘eat a frog’ in the morning, meaning that once the frog eating is behind you, the rest of the day is remarkably easier. Daniel Pink expresses a similar sentiment in his bestselling book When: The Scientific Secrets of Perfect Timing.

I’ve been following this morning routine for success for years and it never fails me. You may be surprised that I didn’t include exercise, especially since I own and operate a fitness business! Rather than do a pre-work workout, I take a Physique 57 class midday or in the early evening in order to clear my mind and get a jolt of energy. If you love your morning workout, just fit that into the steps outlined above.

Give these tips a try and let me know if you see a shift in your productivity and mindset. I may have a different routine years from now, but for now, this morning routine for boosting success has me raring to go, day in and day out.

The Health Benefits of Eating a Plant Based Diet

Plant based diet featuring a purple bell pepper, red bell pepper, orange bell pepper, and green bell pepper.

Nutritional science is showing some really exciting ways that a plant-based diet can boost your health. Embracing a plant-based diet has a slew of proven health benefits such as weight loss, glowing skin, increased immunity, and chronic disease prevention.

Additionally, when you combine a stellar nutritional plan with adequate support via coaching and community, your chances of long-term success increase even more.

It’s no secret that the mainstream U.S. diet is pretty problematic. Obesity, mood disorders, and many chronic health issues have all been linked to the standard American diet (SAD). Americans spend about 2.8 trillion dollars per year on chronic disease management, and up to two-thirds of those costs are related to unhealthy food choices. Incorporating a healthy diet plan in your lifestyle will have a significant effect on your health.

Essentially, the Western pattern diet (WPD) is messed up — and it’s making many people sick.

Eating Well For Yourself

The thing is, most people have at least some notion of what it means to eat well, but implementing change can be a really challenging process for a number of reasons.

What it comes down to is this: What you’re putting on your plate each day can either work for or against your most cherished health goals. That’s why we have partnered with Plantable to help educate our clients on how to incorporate more plant-based foods into their daily lives.

Your food choices can stem from a complex set of issues. Affordability, emotional eating, and lack of access to healthy foods can all show up as obstacles at times.

Knowing what’s best for you, combined with sound information and adequate support, can make all the difference when it comes to getting exceptional fitness results. And, simply put — your overall health suffers when you don’t eat well.

Your Food Coach Has Your Back

A coach can help guide you through the process of making major life changes. When you hit a wall or feel stuck, a coach can help you navigate the process.

In fact, a good coach knows that you’ll come up against some hurdles as you commit to eating healthier.

Tradition, family pressures, travel, and just … life will inevitably throw some curveballs your way as you grow. Consider it grist for the mill — a little resistance can make your commitment that much stronger in the long run. But sometimes, you might need someone to remind you of that when you really just want to ditch your plan and eat a bacon cheeseburger already. After all, a healthy diet is all about what you can commit to without torturing yourself as well.

A great coach can help you remember that, not only do you make a killer veggie burger, your *why* for making changes really matters. You want fantastic health and payoff for all your hard work in barre class.

Not ditching your commitment when you feel most tempted to can really make you stronger when it comes to achieving your goals. And, if you do let things slide sometimes, that’s OK too; your coach can help you get back up and stay on track long-term.

Food For Thought…

No matter where your starting point is — whether you’re a plant-based pro or a total newbie — making significant changes usually requires some support while you get the hang of things. Check out my personal routine here.

Once you’re firmly rooted in your new habits, the whole process gets so much easier. But for now, a skilled plant-based nutrition coach can make all the difference between lasting change, and falling back on old patterns that undermine your efforts.

The most important thing to remember is, you’ve got this. And a little support here and there can help keep you up when the going gets a little tougher.

How To: Post-Workout Self-Care Routine

Woman doing self-care routine of sitting in a bathtub with a glass of wine while looking out windows.

Once your workout is done, you might be ready to dash out the studio door so you can hit the next item on your to-do list. But taking the time to prioritize post-workout recovery is key to optimal progress as recovery is integral to getting the killer results you want most.

1. Giving Your Body The Love It Needs

While it’s true that practicing self-care during and after your workouts can help boost the effects of exercise, proper post-workout recovery is also a powerful way to learn to treat yourself better overall — throughout various areas of your life.

When you approach your fitness plan from a place of self-compassion, you’re more likely to embrace the process with less perfectionism, and greater acceptance of yourself as you are now. Though it may seem counterintuitive, by pushing yourself less and caring for yourself more, you can actually get way more done. Burnout can be the cost of ignoring your need for self-care — and getting burned out can sabotage your fitness goals like nothing else. After all, consistency is key.

2. Self-Care And Optimal Results

But what about when it comes to getting results, and why is post-workout recovery so important after a training session?

Essentially, getting amazing results from your barre classes, or any workout, is a two-part process — there’s showing up and challenging yourself in class, and then, there’s recovery.

Recovery is when the muscle-sculpting magic happens. Optimizing muscle recovery means that you get more definition and strength — and the most in terms of payoff for all your hard work in class.

3. The Inner Workings Appreciate Recovery

When you work out, tiny, microscopic tears in the muscle fibers happen as you challenge your body to master new moves or additional reps — and this is a good thing.

During recovery, the body repairs those muscle fibers, leaving them stronger, more sculpted, and better defined than they were before.

Basically, by resting and pampering yourself a bit post-workout, you boost the effects of your efforts in class. Rest means better results — which is a total win-win.

4. Treat Yourself – Don’t Cheat Yourself

So, what to do when you’re juggling how to prioritize your downtime?

Don’t overcomplicate the process, but do as much as you can. Detox salt baths like Pursoma, infrared saunas, and massage therapy can be amazing additions to your self-care routine.

But also, simple actions like starting a meditation practice, brewing some hot tea, soaking in a hot bath, taking naps whenever possible, and getting enough rest at night can form the foundation of your self-care practice — and help you feel better in myriad ways. It feels good to show yourself some love.

Additionally, it’s so important that you don’t skip taking the time to stretch your muscles, and warm up and cool down when you exercise. A simple stretching routine can make all the difference in your flexibility long-term, and also helps reduce the risk of injuries.

5. Winding Down…

Once you’ve hit your workout for the day, make sure to dedicate some time to relax — and don’t skip rest days.

Stretch those muscles out, grab a nutritious snack, hydrate, and then hydrate some more.

Also, don’t skimp on sleep — chronic sleep deprivation can undermine your training efforts by messing with your hormones. Some studies suggest that losing zzz’s can lead to increased stress hormone levels, and lowered human growth hormone — which is essential for muscle repair. And it’s no secret that feeling wiped out means you can’t bring your best game to barre class.

When you realize how essential self-care is post-workout for getting your best results ever, it’s so much easier to prioritize that time — so get to it.

Get Fit Quick with This Intense Barre Workout Routine

Tablet and phone screen showing video thumbnail of a woman doing a barre workout.

Looking to get fit? Do you ever feel like the treadmill’s just not cutting it? Or that after all of those spin classes, you end up with bulky thighs? Been there. That’s why the Physique 57 workout is so effective. Not only is it totally safe and a blast to do, the Physique 57 method works every muscle in your body – even muscles you didn’t realize you had – by blending cardio, strength training, stretching and recovery in an action-packed, constantly changing turbo-charged 57 minutes of movement.

Results aside, one of the best parts of Physique 57 is our Video On Demand series, where you can pulse, squeeze and get fit with your favorite instructors but entirely on your own terms. That’s right – in your home office, your bedroom, living room, across the world – all you need is a screen, good wifi, and some good old fashioned motivation. There’s no equipment required and you can literally workout to endless combinations of trainers, targeted areas and program varieties. Our Video On Demand series features over 300 videos and workout programs in combinations of 10, 15, 30, 45 and 57 minute programs that include everything from strength training, to cardio to restorative workouts.

If you’re not sure what Physique 57 is all about, here’s the breakdown. At Physique 57, you use your own body weight as resistance, so you can effectively target the muscles in your arms, thighs, glutes and abs. You work them to the point of total fatigue, then stretch them out for relief. We call this practice Interval Overload — it’s a proprietary technique, where just when you think you can’t go any further, you can and you do. You build strength by pushing yourself to the edge of your mental and physical determination, and by hovering on that edge, you experience real results in as little as eight classes.

But don’t take our word for it. Here’s a rundown of some of our favorite On Demand workout programs, so the next time you’re longing for real results from the comfort of home (or hey, a tropical island), sign up for Physique 57 On Demand and get pulsing with us!

Beginner Online Workouts 

Whether you’re new to barre classes or practicing your skills, our beginner online workouts are ideally structured for your needs. Our barre workouts were designed to be intense, efficient, and generate quick results. Every barre session gets you closer to reaching your fitness goals, even if they’re beyond the barre. Want to get stronger at running or cycling? Physique 57 is the perfect counter workout to any training and in two short weeks, you’ll embrace a more powerful mind-body connection.

Your Best Body Ever:

This three month workout series kicks off with basic knowledge of the barre positions that help you attain a mind-body connection central to all barre workouts. As you expand your abilities and stick with the routines, you’ll notice a build-up of stamina and endurance it starts feeling easier than ever to get fit. By the end of the first month, you’ll see and feel a total difference. Many Physique 57 clients are amazed at how rapidly their online workouts change their bodies. For your second month, you’ll be accessing the basic movements you learned during the program’s first month, but by using those basic moves as jumping off points, you’ll start to push your body beyond your current limits. As you handle tougher workouts, you’ll begin to notice an improvement in your ability to recover. When you start month three, you’ll be completely engaged in your barre workouts. You can integrate challenging moves and you’ll start to target the toughest-to-reach parts of your body. You’ll also discover more advanced body positions, which enable you to continue building on what you learned.

Lose 10 in 10

Lose 10 pounds in 10 weeks. Seriously. This program is unlike anything you’ve tried before. It forces your muscles to and move in unique ways by increasing flexibility, stamina, posture and fat-burning. After taking each online exercise video, you’ll feel a difference in the way you move and feel. Yes, we promise that it truly takes only 10 weeks to get fit, trim, and toned.

Two Weeks To A Hard Core 

This program will not only cinch every inch of your core, but will also leave you feeling stronger, taller, and more confident. It’s like pilates but the Physique 57 version of pilates, which translates to fast paced, high intensity, core shredding sequences that will have you pulsing, tucking, and twisting your way to your best body yet. Get fit with us, from anywhere.

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