 If you’re anything like me you can feel the slight increase of panic as you try to soak up the last bits of warmth of the gorgeous Oregon summers. That first morning you can feel the crispy dewiness of fall sneaking in is an instant reminder of how quickly summer seems to come to an end. Of course that means that the excitement of Oregon Football Season is upon us, but usually there’s still time for a few more lake days, a couple more camping trips, and maybe even a weekend getaway to the coast.
I used to follow a seemingly popular Oregonian trend of letting myself be a little more au natural during the colder months because, “Nobody’s going to see it so who cares?” or, “Maybe my body hair will help keep me warmer”. Shorts and swimsuit season may be nearing the end of its 2019 season, but that doesn’t mean your waxing routine should. Staying on top of your waxing schedule, even when it seems it may not be as necessary, is the best way to not have to start from scratch when the warmer months begin to approach again. When you maintain a regular waxing schedule you keep your hair growth on the same cycle, which means smoother skin for longer; you keep your skin exfoliated during the dryer colder months, which means fewer ingrowns compared to shaving; and your hair will be less dense, which means your waxing experience will be quicker and more pain free each time you come in for an appointment. If you’re a fair weather waxer I’m sure you feel like your first wax of the season is always the hardest. That’s because it is. When your hair gets back to the point of being on different growth cycles, and your skin isn’t regularly exfoliated, it’s like being waxed for the very first time. So if you’re planning your end of summer bash, are finally going to check out one of the many Oregon hot springs this winter, or are looking ahead to your spring break 2020, now is the perfect time to come see me for all of your waxing needs! Booking has been made easy on the MindBody App or you can call us to schedule at 541-844-1295. I look forward to seeing you! Kayla Bennett Esthetician Evolve Fitness Studios
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 If you've never tried it, kickboxing is a fun, group fitness class that combines martial arts techniques with a little cardio. Kickboxing helps you build stamina, improve coordination and flexibility, and burn calories as you build lean muscle. Because you workout at your own individual ability, this high-energy workout challenges athletes at all levels.
What is a class like? A typical class is going to involve working through a series of choreographed movements, led by an instructor, that consists of punches, kicks, and knee strikes. Kickboxing combinations are a mix of punches like:
Lower body movements include:
Despite the name, kickboxing is a non-contact workout. All punches and kicks are thrown into the air or onto pads. But it can also be a high-energy workout burning between 350 and 450 calories an hour, according to the American Council on Exercise. In addition, your elevated heart rate moves into a zone in which cardiovascular conditioning takes place having a positive impact on your heart. Kickboxing can also help you have a daily calorie deficit, allowing for fat loss. In addition to these benefits, a kickboxing class challenges your technique, endurance, and above all, concentration. Half the battle is mental — you have to focus on the individual movements so that you can complete different combinations. If you're looking to burn calories for weight loss or to improve stamina and heart health, kickboxing can be a great fitness choice. People who become easily bored with stationary cardio equipment like treadmills and stair steppers will enjoy the fast pace and new movements in a kickboxing class. You don’t need any martial arts or boxing experience to take a kickboxing class. Everyone is welcome. Listen to your body, though, and take water breaks when you need them. Work your way up to exercising at full intensity. It’s normal to become frustrated if you’re having trouble keeping up. But don’t quit. Even if you are unable to follow the instructor’s movements exactly, keep moving to enjoy the benefits of this physical activity. With practice and patience, you will improve. And, our instructors are there to help you figure things out so you can have a good time and get fit. What to expect At a kickboxing class, you can expect a full-body workout that engages every muscle group in your body, with a strong focus on your core. The rapid movements also improve flexibility, balance, and coordination, and can help you build faster reflexes. Regularly attending kickboxing classes increases your energy levels. According to the Mayo Clinic, regular physical activity has been shown to boost energy because your heart and lungs perform more efficiently. In addition, regular exercise like kickboxing also improves your mood, helps you fall asleep faster, and helps you get better quality sleep. How to get started First, you'll want to find a class that works for your schedule. We offer several kickboxing classes throughout the week. Visit our classes page to see the current month's class offerings. Next, make sure to do the following for your first class:
Now that you know a little more about kickboxing, we hope to see you in class! Sign up by calling Evolve Fitness Studios at 541-844-1295 today.  Are you a creature of habit? If so, you're not alone. When it comes to exercise, many of us head for the same class at the gym, log the same workout on the elliptical, and run the same route every time we go out. While regular exercise is good for you, it’s also important to vary your fitness routine. Both your body and brain will reap benefits when you try new activities; it’s the key to stimulating different muscle groups and preventing boredom.
Here are a few benefits that come with mixing up your exercise routine. Break Through Plateaus When you do the same activity all the time, your body gets used to it and becomes very efficient. Eventually, that adaptation will mean you burn fewer calories even when you’re doing the same amount of exercise. If you challenge your body in a way that it’s not used to your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories. Prevent Injuries There’s a reason why you get hurt when you put your body through the same motions over and over again. This type of injury often occurs from doing lots of repetitive motions, such as running, hitting a tennis ball, kicking (in kickboxing or martial arts classes), etc. By mixing things up, you give those overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. Build New Muscles For most people, the best approach in exercise is to do a little of everything. This approach helps you to build a strong heart (for endurance), muscular legs, and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities. Beat Boredom If you find yourself literally counting down the seconds left in your elliptical workout or can hardly stand the sight of the same streets as you run down them, it’s time to switch up your routine. Keep your workouts from getting stale by constantly trying new things. At Evolve Fitness Studios we offer more than 80 classes each week so there are plenty to choose from so you can have a total change of pace. Meet New Workout Partners One of the best ways to stay engaged with exercise and committed to a regular schedule of activity is to find people you want to work out with. Join a running group, try a Pilates or Broga class with a friend, or bring a friend to join you for personal training as a duo. Keep Your Brain Healthy Exercise is essential for keeping your brain sharp and helping to prevent memory loss. Learning new skills also helps keep your neurons in better shape. When you learn a new exercise activity, it's a win-win for your body and your brain. The key is to choose activities that keep you engaged; don’t pick things that you can do like a braindead zombie. You don’t need to overexert yourself to reap the benefits of exercise for your brain and memory, but you should exercise regularly. Research shows that when you are active you have a lower risk for diabetes, high cholesterol, hypertension, and stroke, all of which can affect memory. Get Excited About Exercise, Again! When you start feeling dread rather than enthusiasm for working out, it's time to switch things up. It might take a little sampling of different activities before you find the right mix that works for you, but stick with it and you'll find something you enjoy. Just make sure you include several different types of activities each week and swap out something new every once in a while to keep your routine fresh.  If you've made the choice to pursue your fitness goals, it can be incredibly helpful to have someone who can help you reach them. This is where a personal trainer comes in. Not only does having the support of a personal trainer keep you more motivated and accountable when it comes to your workouts, but he or she can also play a role in helping you maximize your time at the gym, prevent injury, and see more consistent results.
But how do you know how to choose the right person who will help you set the correct goals to achieve your desired results? Each trainer has their own style and approach to training. Therefore, it's crucial to do your due diligence as you go about choosing a trainer; all it takes is a little legwork to determine whether or not someone will be a good fit for your needs. After all, it's called "personal" training for a reason. Working closely together creates a bond that will help you to stay engaged and motivated throughout the process. To help you with selecting the best personal trainer for your needs, take into consideration the following criteria: Credentials A trainer should be able to show you a fitness certification in their particular area of expertise. To become certified, personal trainers must pass an exam through accredited organizations such as The American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) or the National Strength and Conditioning Association (NSCA), etc. This ensures they've met certain standards of professionalism and competence from a trustworthy organization. Experience A trainer who has been working with individuals over time has likely tested and perfected his or her process for providing the best cues to help you get the most out of every workout. Newer trainers can be wonderful, but there is also a higher risk that you'll be their guinea pig as they fine-tune their coaching style and methods. Personality What motivates you? Some people do well with positive reinforcement and lots of cheerleading, while others like a more forceful, no-nonsense approach and scared into pushing further. Either way, talk to the trainer and get a feel for his or her style to see if it connects with what works for you. Philosophy This is a subtle, yet critical, point of differentiation because it can end up making or breaking your experience. How does the trainer develop his or her program, and on what beliefs will it be based? Are they tied to gym-based workouts or will your workouts be outside? Will you be using machines or sticking solely to free weights or other tools? Ask them about their philosophy and make sure it aligns with your goals and preferences. Specialties If you're looking to reach a very specific goal, for example, improving your running times or burst of speed on the field, you will want someone familiar with the nuances of your sport. Not only will he or she have more expertise in your desired area, but chances are they will be more passionate about it, as well. Cost Just as experience, personality, and philosophy can range vastly between trainers so can their hourly rate, depending on certifications, specialty and location (sometimes as much as hundreds of dollars). So before you begin your search, think about your budget. If hourly solo sessions are currently beyond your means, some trainers offer semi-private sessions or their gym might offer a discount for buying a multiple-session training package. Availability Because consistency is key when working with a trainer, it's a good idea to ask about his or her schedule. How many clients do they have and are they booked solid all of the time? Do they like to book them at the same time each week, or will your appointments be at different times? How far in advance will you need to book appointments? What is their cancellation policy? Location Are you willing to drive across town, or do you need a training option within walking distance in order to stay motivated? And where do you like to train? Some people get inspired by seeing others in a traditional gym setting, others like the one-on-one approach of a fitness studio, and still others prefer to work out in the privacy of their own home. Be sure to ask what your options are with potential trainers. These guidelines can help you in selecting the right trainer for your needs but not all of these might be important to you. Either way, it's about listening to yourself and making sure you find a trainer you feel matches well with your style and your goals. At Evolve Fitness Studios, we are conveniently located in downtown Eugene and feature some of the area's best personal trainers. Each has their own area of expertise and style so chances are we have a trainer who can meet your needs. We also offer personal training 3-packs so you can get to know a trainer and see if he or she is right for you. Give us a call today to schedule a tour and meet our staff. 541-844-1295. See you soon! by Tina O'Sullivan, Certified Pilates Instructor Wall bridges are a great way you can strengthen your core. Watch Pilates instructor, Tina, show you how. You can also sign up to attend our Pilates classes, offered several times throughout the week. For many of us, the start of the year brings the desire to get back in shape, or take up a fitness routine for the first time. If that is true for you, watch this video for a little advice on how to have a successful start so your resolution doesn't fade away. Like what you see? Give us a call today for a tour of Evolve Fitness Studios. You'll quickly see how we are different. 541-844-1295
 We've all heard that water is good for us, and to be honest, most of us probably tune this out to some degree. But, as you are working on your overall health and fitness, drinking water is an essential component to reaching your goals. Here are just a few of the many reasons why water is vital for attaining good health.
1. Water lubricates the joints In our bodies, cartilage, which is found in joints and the disks of the spine, contains approximately 80 percent water. If you don't drink enough water, this can lead to long-term dehydration that reduces the joints' shock-absorbing ability and increases the likelihood of joint pain. 2. Water delivers oxygen throughout the body Oxygen is carried throughout the different parts of our body through our blood, which happens to be more than 90 percent water. 3. Water boosts skin health and beauty When you don't drink enough water, your skin can become more vulnerable to skin disorders and premature wrinkling. Dehydration can make your skin look dull, whereas drinking plenty of water can help give your skin a glow. 4. Water cushions the brain, spinal cord, and other sensitive tissues A lack of water can affect your brain structure and function. Water is also involved in the production of hormones and neurotransmitters, so when you suffer prolonged dehydration, you might begin to experience problems with thinking and reasoning. 5. Water regulates body temperature Water that is stored in the middle layers of the skin comes to the skin's surface as sweat when the body heats up. As it evaporates, it cools the body. Some scientists have suggested that when there is too little water in the body, heat storage increases and you are less able to tolerate heat strain. Having a lot of water in your body may reduce physical strain if heat stress occurs during exercise. 6. The digestive system depends on water For your bowel to work properly, it needs water. But, when you are dehydrated, you can experience digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers. 7. Water helps maintain blood pressure When we don't have enough water in our bodies, our blood can become thicker, increasing blood pressure. 8. Water makes minerals and nutrients accessible Minerals and different nutrients often dissolve in water, which makes it possible for them to reach different parts of the body where they are needed. 9. Water boosts performance during exercise If you've ever felt sluggish during a workout, it might be because you weren't getting enough water. Some scientists have proposed that consuming more water might enhance performance during strenuous activity. This is especially true for activities lasting longer than 30 minutes. 10. Water helps with weight loss Water may help with weight loss if it is consumed instead of sweetened juices and sodas. "Preloading" with water before meals can also help prevent overeating by creating a sense of fullness. So how much water is enough? How much water we need to consume is influenced by a number of factors, even the climate. The amount of water needed each day varies from person to person, depending on how active they are, how much they sweat, and so on. While there is no fixed amount of water that must be consumed daily, there is general agreement on what a healthy fluid intake is. According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is: For men: Around 125 ounces For women: Around 91 ounces About 80 percent of this should come from drinks, including water, and the rest will be from food.  Maces and Movement Trainer, Skye Nacel / Photo credit: Rudolph Korv Design by Skye Nacel, Certified Personal Trainer (MovNat Level 2), Certified Broga Instructor
We are excited to announce our new Maces and Movement classes coming to Evolve Fitness Studios this winter! The steel mace is a training tool with ancient origins that has stood the test of time, and we use them regularly in our programing at Evolve, as well as with physical therapy patients at our sister company, Staszak Physical Therapy & Wellness Center. We think of the steel mace as one of the most functional tools you can possibly use which is why we invested in a fleet of Set for Set steel maces and trained the staff in their usage. Steel maces are incredible for overall mobility, strength, and conditioning and there are literally hundreds of moves that our expert instructors can teach you, ranging from basic to advanced moves. The weight distribution of the mace requires full core integration throughout all of the movements and, of course, grip strength is another area of importance that the mace helps to develop. We are also pleased to offer this class to non members as a winter series and will release pricing details on the website soon. The class is slated as an intermediate to advanced class or those who are very comfortable in any of the classes currently at Evolve Fitness Studios. Stay tuned for updates and details on our social media pages.  by Skye Nacel, Certified Personal Trainer (MovNat Level 2), Certified Broga Instructor
"Lead your child out into Nature. Tutor him on the hilltop and in the valley. There he will listen better and the sense of freedom will give him more strength to overcome difficulties." (Johan Pestalozzi, 1774). The winters in the PNW are historically dark and wet and are the time of year that many struggle to get outside. If we are looking at health from a health-first perspective however, we know that natural exposure is critical all times of the year. We say train hard inside but only so you can have more fun, outside! There have been some incredible studies vouching for the importance of outdoor exposure or even natural light including those in hospitals that showed that those with a room with a window view to the outdoors had shorter stays, required less pain medication and had fewer complications. (Forencich. 2003). Our bodies are also armed with amazing immunity that is designed to get cold, wet, hot, and even dirty and mount a natural response to these situations. When we take these factors out of our lives, just like unused muscles or cognitive function, we are in danger of imbalances. There is another common saying in the outdoor world that says, "No bad days, only bad gear." So, after a hard Core Align session or Broga class, you may need to put on some rain gear to go out for a headlamp-lit hike up Spencers Butte or drive out to storm watch at the coast. Winter weekends are a great time in the PNW to get on outside and test that work you have been putting in indoors, test yourself, and get that clean fresh air. The Willamette Valley is home to year round waterfalls, hikes, climbing, mountain bike trails, etc. and since the climate is so mild here, you can continue to SUP, surf, and of course, head to the snow to ski, snowboard, sled or trek. Most of the classes at Evolve Fitness Studios are done barefoot which has great year round benefits. Many classes also focus on core development and overall conditioning, which can greatly help your outdoor endeavors and prevent injuries whether you are on the slopes or raging down whitewater. All of the trainers at Evolve Fitness Studios believe in the importance of outdoor exposure for numerous reasons, some pure science, others just plain natural pick me ups, but most of all, it is usually just fun and relieves stress. If you need any tips on ways or places to get outdoors this winter, hit us up, we are glad to help!  One aspect of starting a workout regimen that people dread is the soreness that comes with it. The day after a workout can be tough for even the most dedicated gym goers. It is important to recognize the difference between soreness and a sports-related injury.
Soreness Soreness is very common and naturally occurring caused by muscles stretching and growing during and after workouts. Typically, you will notice the first signs of soreness either the night of or the morning after your workout. With soreness, you may feel weak and have aching pains in the muscles that you used at the gym. In addition, you may have tenderness and stiffness.To treat soreness, ice the muscles that are causing you trouble and continue light activity that keeps you moving but doesn’t cause extra stress to the impacted muscle groups. Let your trainer or instructor know if you're feeling sore so they can adjust your workout. Normal activity should resume once you feel strong enough to do so. Injury Unlike soreness, an injury will typically show itself as a sharp stabbing pain. If this occurs, it is time to see a medical professional. Sometimes though, an injury is not as obvious and can disguise itself as common soreness. The difference between an injury and soreness is the length of recovery. Soreness should only last a few days, and anything longer than that could potentially be a sign of underlying injury. If movement is hindered and home treatments like icing are not working, it is time to make an appointment to let a professional determine what is causing your pain. Treatment Physical therapy can help in both treating an injury and preventing injuries from occurring in the first place. Before you begin a workout regimen, consult a physical therapist to determine what your body can handle and to learn proper techniques when working out. If an injury occurs, a physical therapist can create an individualized workout plan to get you back to full strength and back in the gym. For more information about the differences between soreness and injury and how physical therapy can help with these problems, contact the team at Staszak Physical Therapy & Wellness Center at 541-505-8180. Their team of therapists and trainers (some of whom also teach here at Evolve Fitness Studios) wants to help you reach your full potential. Together, we will focus on you and your situation to create a fitness plan that will help you achieve your goals. |
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