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! 

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.

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!

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

How Barre Workouts Boost Your Mood & Bust Stress

Silhouette of a person jumping in front of a sunset and mountains.

Close your eyes right now and imagine that feeling after you rock your Physique 57 workout — joyful, confident, empowered, accomplished, centered, and ready to take on the rest of your day. That’s the power of barre! As we continue to celebrate Mental Health Awareness Month, we’re breaking down exactly how and why barre workouts boost your mood and help you feel calmer and happier. 

1. Exercise releases feel-good chemicals

Exercise activates the production of endorphins, brain chemicals that naturally improve mood, relieve stress, and ease pain ¹. Endorphins deliver that “runner’s high” that comes with any type of challenging workout. With short bursts of intense activity, Physique 57 gives you a more effective form of endorphin-boosting cardio — without being tough on your joints like running. 

Exercise also increases levels of serotonin (aka the “happy chemical”), a neurotransmitter that can help brighten your mood and ease symptoms of depression ² ³. 

2. Exercise relieves stress and anxiety

Aerobic exercise — like the cardio-based movements in a Physique 57 workout class — reduce levels of stress hormones such as cortisol and adrenaline ⁴. 

Exercise also helps relieve anxiety by conditioning the central nervous system. When we’re afraid or stressed, our central nervous system jumps into “fight or flight” mode, which leads to physical symptoms like sweating and increased heart rate. Workouts mimic these physical responses in a healthy way, so our bodies become accustomed to them and we’re less likely to feel anxious in stressful situations. In a study in the journal Depression and Anxiety, people who exercised regularly for just 2 weeks showed significant improvements in anxiety sensitivity ⁵. 

3. Brings your focus to the Barre brings your focus to the present

In addition to challenging your muscles, barre is also a mental challenge. Each small, repetitive movement requires your brain to remain intensely focused on your mind/muscle connection. Think about how you lock in mentally with each lift and pulse! This is a mindfulness practice and a form of moving meditation. You’re focused on the present moment, so your mind is much less likely to wander to your to-do list or other stressors. 

You can enhance this effect even more by practicing gratitude during your workouts. With each small movement, focus on sending love to that muscle and silently thank it for everything it does for you. Your strong legs carry you through your day; your arms are there for you to hug your loved ones. Think about that as you pulse, lift, and curl your way through barre class!

4. Barre helps you stand tall & confident

A 2020 study found that women who regularly did ballet barre exercises for 50 minutes twice per week had significantly improved head, shoulder, and pelvic posture ⁶. And having good posture actually impacts your mood and how you feel about yourself. Research shows that people with proud posture were more confident in their own thoughts and saw more positive attributes in themselves ⁷. Just one more reason to stand tall!

5. Exercise improves mental clarity

Time at the barre also boosts your brain power. The endorphins released during exercise help keep your mind sharp. Research shows that the combination of Pilates and yoga specifically — similar to barre — may improve mental clarity and cognitive function and keep you thinking positively ⁸. 

6. Connects you to a workout community

Whether you’re doing your workouts On Demand, in the studio, or outdoors, you can feel the energy of your supportive and motivating Physique 57 trainers and community. Being in community is so important for your mental health — it will help you feel connected and uplifted in everything you do!

7. And most importantly…Physique 57 is fun!

Our innovative choreography is designed to be fun and feminine — without any of the moves you dread in other workouts. With new sequences in every barre class, you’ll never get bored, and you’ll always be challenged. Best of all, you’ll leave class with a big smile on your beautiful face! 

Join us at the barre in our NYC studio or from anywhere On Demand for these amazing mood-boosting benefits!

Sources:

  1. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
  2. https://www.apa.org/monitor/2011/12/exercise
  3. https://pubmed.ncbi.nlm.nih.gov/27353308/
  4. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
  5. https://www.apa.org/monitor/2011/12/exercise
  6. https://www.koreascience.or.kr/article/JAKO202018436566306.page
  7. https://www.sciencedaily.com/releases/2009/10/091005111627.htm
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/