bri_photoBRI S.

What do you love most of ENRGi?

Before ENRGi I just ran everyday. I knew that I needed to add some weight training and variety to my workouts but I had no idea where to start. I found ENRGi and love the wide variety of classes. I also love all of the trainers–they push me harder than I could push myself!\

What are your favorite classes at ENRGi?

My favorite classes are 500 Calorie, Shredded, and Warrior Conditioning.

What motivates you to go hard in your workouts?

I’m getting married this month so right now my wedding dress is my motivation! But there is nothing better than the feeling you get when you finish a workout and know that you gave it your all.

How many days per week do you workout?

I work out five days a week and try to be active on my off days.

What’s your favorite post-workout snack?

My favorite snacks after a workout are apples with peanut butter or a banana.

What’s your favorite unhealthy indulgence?

I try to eat healthy, but wine and all carbs are my weaknesses.

What’s your favorite workout to do when you’re not at ENRGi?

I love to play beach volleyball in the summer and also like to run. I travel a lot for work and love to run

through the different cities I visit. 

categories: Member of the Month

JEANA A. Jeana-Anderson

How many days per week do you workout?

I’ve learned to listen to my body over the years, I used to push myself to go too hard and not take any breaks, but now I give myself 1-2 recovery days each week and I’m so much stronger on the days I do work out.

What motivates you to go hard in your workouts?

I have a mantra that I repeat whenever things get hard: Set goals and achieve them. It’s simple, but it really applies to everything – when you feel like cutting corners at work, when you’re having a hard time getting through a class or when you’re one mile from the finish line.

What’s your favorite post-workout snack?

An apple and almond butter or a kind bar. I just try to load up on some healthy carbs, protein and fat.

 

How did you first get into fitness?

I was a cross country runner in high school and I was injured training for a marathon in college, so I knew it was time to cross-train and strengthen up, that’s when I found a whole new way to train.

What’s your favorite unhealthy indulgence?

Anything chocolate. 

What’s your favorite workout to do when your not at ENRGi?

I’m kind of a fitness nomad, which is why ENRGi is a perfect fit for me. I’m constantly trying new workouts and trying to find new ways to take things up a level. Sometimes I’m into dance, sometimes you can find me at the barre and sometimes I’m trying figure out how many pull-ups I can do. 

categories: Instructor of the Month

Allison M.

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What motivates you to go hard in your workouts?

I love to see and feel progress.  The feeling of running a mile longer than you’ve ever run, sweating more than you’ve ever sweat, or doing a rep more than you were ever able to do before is the BEST feeling and motivates me to go hard during every workout.  Also, great music and a great instructor will keep me working hard even when I’m feeling tired.

What’s your favorite post-workout snack?

I recently bought a Nutribullet and I love throwing in whatever fruits and veggies I have.  Pineapple makes any smoothie taste great!  I also love white cheddar popcorn:)

What’s your favorite workout to do when you’re not at ENRGi?

I love to run.  Last year, I did the Chicago Marathon for the first time, and I’m training for it again this year.  My goal this year is to complete it in under 4 hours!  I have already completed two half marathons this season.  I am so proud to be a part of the Imerman Angels running team, which raises money to connect cancer fighters with cancer survivors.

How did you first get into fitness?

I have always been active.  I was a competitive figure skater growing up and always have danced as well.  I started getting into group fitness class several years ago at ENRGi- my favorite class was strength boxing with Amy!  I also started taking WERQ classes and that’s how I got hooked on WERQ:)

How many days per week do you workout?

At least 5.

What’s your favorite unhealthy indulgence?

CANDY!  Gummy worms, Mike and Ikes, and Sour Patch Kids are my weakness:)

categories: Instructor of the Month

Darcy Y.

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What do you love most of ENRGi?

I read something recently that nailed it; the gist was: ‘working out should be about becoming more, not about becoming less’. Basically, aspire to be strong rather than skinny. I so appreciate that ENRGi has that attitude and puts off that vibe — it’s surprisingly hard to find.

What are your favorite classes at ENRGi?

Boxing Bootcamp, Warrior Conditioning, S.W.A.T. and I have a complicated relationship with the TRX.

What motivates you to go hard in your workouts?

I’m a delightful mix of stubborn and competitive, so that helps. The trainers are obviously incredible and know how to push me. And my gym buddies! Because you don’t want your buddies to see you, say, bite it on the box jump.

How many days per week do you workout?

Usually 6. I take Sundays off because brunch.

What’s your favorite post-workout snack?

4 words: cake batter protein shake.

What’s your favorite unhealthy indulgence?

I believe ‘everything in moderation except Pizano’s pizza’.

What’s your favorite workout to do when you’re not at ENRGi?

Beach volleyball (when weather permits). And I recently conquered my fear of biking in the city!

categories: Member of the Month, Uncategorized

 

 

Liu

Liu Gross has been a personal trainer and group fitness instructor in Chicago for over nine years. Liu is part of the ENRGi family because he knows it’s a place where goals are met while smiles are shared. When he’s not busy helping others reach their goals, he enjoys pushing his own boundaries. With over seven obstacle course races completed and an avid participant of Go Ruck, Liu continues to compete in a number of competitive athletic events and races. He is also a Nike Training Club(NTC) Trainer which allows him a chance to work with Nike Chicago’s top athletes and goal setters. Liu has also been acknowledged by many publications and websites including NBCchicago.com, Cheekychicago.com, VitalJuice.com as well as being named one of Chicago’s Hottest Trainers by Time Out Magazine. Liu is passionate about improvement and helps his clients pursue their goals with excitement and intensity. “When it comes to our personal fitness, you don’t get what you want, you get what you work for. HARD WORK PAYS OFF!!!”

Welcome to ENRGi, Liu!

 

categories: Uncategorized

Michelle R.

micheller2

What do you love most of ENRGi?
The phenomenal trainers and wide range of classes! I have always been a huge fan of group fitness, but some classes elsewhere are so boring… Not at ENRGI. The classes are always challenging and so fun!

What are your favorite classes at ENRGi?
I love Strength boxing, SWAT, Boxing Bootcamp, Warrior Conditioning, and Ultimate Conditioning.

What motivates you to go hard in your workouts?
I love the feeling after a workout when you are dripping in sweat. Also, getting married in two months definitely helps motivate you do that extra rep or two.

How many days per week do you workout?
I try for 5-6, but it varies depending on the week.

What’s your favorite post-workout snack?
A Tropical Delight Protein shake aka protein and lots of fruit!

What’s your favorite unhealthy indulgence?
That’s a toss up between pizza, a hot pretzel with cheese and bagels of any kind.

What’s your favorite workout to do when you’re not at ENRGi?
Rock climbing or kayaking, if I have the chance, otherwise running on the lake shore.

categories: Member of the Month

CHRISSY B.

crissy1

What do you love most of ENRGi?
Classes have always been my favorite way to exercise- I love pushing myself and the feeling of accomplishment at the end of class. The instructors continuously change up what you are doing so it keeps me challenged.

What are your favorite classes at ENRGi?
There are too many to name! I love S.W.A.T., anything Tabata and/or Warrior and Shredded. I’m looking forward to Yoga on the roof this summer.

What motivates you to go hard in your workouts?
I love to eat and Chicago has so many amazing restaurants, which make exercising a must. I spend a lot of time in the car and exercising keeps me sane! It’s also important to me to be as healthy and active as I can be.

How many days per week do you workout?
I try to hit 5. Some weeks it’s four and some six, but you will usually find me here Monday – Friday!

What’s your favorite post-workout snack?
Shakeology by Beachbody blended with a banana, kale or spinach and a scoop of peanut butter. Yum!

What’s your favorite unhealthy indulgence?
Anything chocolate and red wine

What’s your favorite workout to do when you’re not at ENRGi?
Hot yoga

categories: Member of the Month

KRISTIN W.

kristin1What motivates you to go hard in your workouts?

I have a saying that I use: Sweat Today – Sore Tomorrow.  During a workout I think of sweating out negative energy and toxins.  The next day (or two days lol) being sore reminds me that my body is constantly changing and being challenged.

What’s your favorite post-workout snack?

I always have something to eat less than 60 minutes after my workout; It’s usually a protein bar.  When I have the time I really like to have some guacamole and chips.  That gives me the protein, healthy fats, and some hidden veggies my body needs.  Plus, I LOVE garlic!

What’s your favorite workout to do when you’re not at ENRGi?

Cardio for 20-30 minutes, Strength for 30 minutes, and Stretching for about 15 minutes.  Cardio:  I like to do interval training on any and all cardio machines!  Strength:  I do overall strength every time I workout. I like to use “workout toys” like the TRX, resistance bands, ladders, etc. You will see me use a lot of those in my classes throughout the week!  Stretching:  I was a gymnast, so flexibility is extremely important to me. Also, I take this time to do some ongoing physical therapy for my weak ankles and lower back.  Feel free to come to me if you find yourself with an injury because I have probably experienced something similar in the past and may have some tips!

How did you first get into fitness?

As a gymnast for most of my life fitness was a lifestyle…literally.  Four days of three hour practices each week.  Then, when I realized my body couldn’t handle it anymore I got into a gym and started doing the conditioning I knew from gymnastics in that setting.  It took me awhile to warm up to any exercise that wasn’t based on only using my bodyweight, but now I love playing around with different machines and weights!  I decided to become a fitness instructor when college and I were not getting along and I use the friendly atmosphere and amazing instructors here at ENRGi to help me constantly change my idea of what fitness can look like.

How many days per week do you workout?

I count teaching as “half” of a workout because I am either doing some of the exercises within the class or I’m getting my cardio in from the sheer excitement and adrenaline I feel stepping into these studios.  With that said, I workout on my own 3 times a week.  So, anywhere from 3 1/2 – 4 1/2 “days” a week ;)

What’s your favorite unhealthy indulgence?

Ice cream!  Let me tell you… My very first job was at an ice cream parlor, so my ice cream consumption has actually decreased in the past couple years.  When I’m being a healthier chica I go for sherbet or sorbet, which are both equally satisfying to me.

Although, my new indulgence may have to become TACOS!  I recently moved to Pilsen, so I’m all ears about any great restaurants or art shops you may have in mind in that area!  I’m so excited to find a wonderful farmer’s market to get some fresh avocados for some guac.

categories: Instructor of the Month

May is Mental Health Awareness Month! We all know that fitness can improve your physical health, but did you know that fitness can improve your mental health too? All month we’ll be bringing you tips on how to improve your mental well-being though exercise!

EXERCISE HELPS BRAIN POWER AND MEMORY!

As your muscles get stronger, your brain gets stronger too. More and more studies show that working out regularly increases our brain power, memory and cognitive functions.

Experiments conducted on mice and humans show that levels of BDNF, a protein in the brain that helps with learning, thinking and decision making, increases with regular exercise.  Don’t you feel smart?

This study from 2007 showed that subjects who ran sprints increased their short-term memory and could retain more vocabulary.

New studies have found that daily exercise may even help prevent Alzheimer’s! That’s reason enough to get sweatin’!

Can ENRGi members pass our memory test? On Monday and Tuesday we had a list of random words at the front desk.  WHAT WERE THEY? Let us know if you remember any of them!

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Check out our blog all month for tips on improving your mental health! Follow us on facebook and twitter and check out The Brandon Marshall Foundation for more information about Mental Health Awareness and how you can get informed, get involved and get help!

categories: fitness

May is Mental Health Awareness Month! We all know that fitness can improve your physical health, but did you know that fitness can improve your mental health too? All month we’ll be bringing you tips on how to improve your mental well-being though exercise!

EXERCISE HELPS REDUCE STRESS!
This Monday some of our members and staff took out their beginning of the week stress on Bob, our martial arts dummy. Poor Bob!

martial arts dummy collage

Bob, our martial arts dummy getting a Monday beatdown by our members and staff

But you don’t have to get violent to alleviate stress! One of the best mental benefits of exercise is stress relief. Working out can help manage physical and mental stress. Exercise increases your production of norepinephrine, a chemical that helps moderate the brain’s response to stress.  So next time you have a stressful Monday, hop into ENRGi to sweat it out.

Check out our blog all month for tips on improving your mental health! Follow us on facebook and twitter and check out The Brandon Marshall Foundation for more information about Mental Health Awareness and how you can get informed, get involved and get help!

categories: fitness

Here are the AMAZING Recipes Liz sent us so that you can stay fit and healthy!

Hummus and Salad Recipes!

Enjoy :)

categories: Nutrition, Wellness Week 2014

 

      Meet Liz!

She is a Certified Health Coach and Wellness Educator.  She educated us on how to take care of our bodies–our most vital vessel.  She’s not just concerned about WHAT we eat;  She taught us HOW and WHY we care about what we fuel ourselves with!

Liz talked to us about how easy it can be to detox our bodies in a healthy way.  The main point is to eat only Whole Plant Foods.  These include: Veggies, Fruits, Legumes, Whole Grains, and Starchy Vegetables.  We want this detox process to be NATURAL, so we are going to be eating as NATURALLY as possible!

 

 

 

 

 

 

 

FORGET CRASH DIETS!

DON’T YOU DARE GO ON A JUICE CLEANSE!

Do the SEVEN DAY SIMPLE DIET!!

The idea of the Seven Day Simple Diet is to detox the bad and the ugly and to input good, nutritious foods and fuel at the same time.

 

I know you’re wondering…WHAT CAN I EAT??

1) Vegetables:  Broccoli, spinach, carrots, kale, asparagus…The list goes on!  Broil ‘em, sautee ‘em, just DON’T use oil!  Be careful of avocados because they have unnecessary fat.

*Did you know…Cutting oil out of your diet (just for these seven days!) eliminates 500 CALORIES a day!  That’s one pound per week!!

*For your viewing pleasure and education: Simple Sauteeing – Cooking WITHOUT Oil!

2) Fruits: Strawberries, apples, pears, grapes, mangoes…Don’t fear the fruit!  Remember, it’s natural, so that sugar in there?  It’s OKAY to have some sugar!

3) Legumes:  Edemame, peas, beans, beans, BEANS!  No seeds as they tax your lymphnodes.  Less nuts too as they have unnecessary fat!

4) Whole Grains:  Quinoa, brown rice, wheat berries…You cook them in WATER and water + fiber says to the tummy “You are feeling full!”  While costing you ZERO calories.

*Fun fact about the Seven Day Simple Diet: NO NEED to control your portions!!  No counting, no restricting, just natural filling foods.

5) Starchy Vegetables:  Sweet potatoes, regular potatoes…You CAN eat them without butter and sour cream and cheese.  Hint: Use natural flavoring!  Such as herbs and spices.  Citrus juices and vinegars are also acceptable flavor-adders!

What to Remember:  Eat the way food NATURALLY occurs in NATURE.  Whole Plant Foods cut out the middle-man and fill you up without added hormones, fat, sugar, and salt.  The Five Fillers: vegetables, fruits, legumes, whole grains, and starchy veggies.

Here is a slideshow of : DosAndDontsofDetox

For more information on making a permanent lifestyle change while interacting and learning from a professional, visit www.lizcasciochc.com or e-mail Liz directly at lizcasciochc@gmail.com.  She was so friendly and helpful with any and all questions and concerns!

 

categories: Healing, Nutrition, Uncategorized, Wellness Week 2014

While we all LOVE a great sweat at the gym, it definitely plays a toll on our hygiene. Many of us gym rats struggle with staying FRESH both during and after our workouts. Below we outlined some typical problems and how to fix them!

Problem: ACNE breakouts

Fix: Make-up is great for the office but the gym is no place for pore clogging foundation. If you’re coming straight from work and need something to quickly wipe away that make-up check out one of the MANY face cleansing wipes options (http://www.totalbeauty.com/content/gallery/best-face-wipes). Also, keep a towel handy during your workouts! At ENRGi we offer FREE towels in exchange for your ID. You’re less likely to wipe away that sweat with your hand or shirt sleeve, which can add extra oils that will clog your pores.

Problem: Excessive SWEATING

Fix: Did you know antiperspirants and deodorants are not the same thing? Antiperspirants plug your pores to stop your sweat, whereas deodorants mask body odor with fragrance. If you want to keep your shirt dry, try an antiperspirant. If you want to cover odor, choose deodorant. You really need only an antiperspirant, but if you want that ocean breeze scent, at least pick a product that has both deodorant and antiperspirant.

If you’re a big-time sweater (especially in sticky summer months), apply it before you go to sleep. You perspire less at night, so more of the antiperspirant’s aluminum-based active ingredient is pulled into sweat glands. If this doesn’t help, ask your doctor about prescription-strength antiperspirants, such as Drysol or Xerac.

Problem: BODY ODOR

Fix: There are several factors that play a role in how you smell. To start, analyze your pre-workout eating habits. If you know you’ll be hitting the gym hard later in the day, avoid foods with pungent ingredients, such as curry, garlic, and other spices, which can not only cause bad breath, but also a bit of a body odor. These items are absorbed into the bloodstream and released through your lungs and pores.

Taking multiple classes in one night?! Awesome! Follow these helpful tips for staying FRESH during and between your classes. Your body will thank you for the workouts and your workout buddies will thank you for your consideration ;)

  • Bring a change of clothes! There’s always a few minutes between classes and that’s just enough time to change into a new set of clothes.
  • Take a “shower”! Grab a body wipe (as seen below) and quickly tackle those super sweaty areas, then re-apply deodorant. The minute it takes to clean up will also refresh you mentally and prep you for another awesome workout!

http://www.birchbox.com/shop/niche-for-men-deodorizing-wipes

http://www.thebodyshop-usa.com/skin-care/face-wash/vitamin-e-gentle-facial-cleansing-wipes.aspx

categories: fitness, Wellness Week 2014

“Take care of your body. It’s the only place you have to live.” ~Jim Rohn

Here are some simple steps that can help keep you injury-free during your workout.

  • Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints.
  • Stretch. Stretch before and after you workout.
  • Ease into it. When you begin an exercise routine or start a new workout program, start slowly. Then gradually build on the intensity, duration, and frequency.
  • Cross-train. Vary your workout. Don’t overuse one set of muscles. When you repeat the same muscle movements frequently, it can lead to overuse and repetitive-use injuries.
  • Listen to your body. The “no pain, no gain” philosophy can set you up for an injury. You can get fit without feeling pain. Don’t push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout and rest for a day.
  • Fuel your body. Drink plenty of water & nourish your body before, during, and after you work out. ***SEE Monday’s Wellness Week Post***
  • Dress right. Wear the proper gear for your workout.
  • Rest. Take one to two days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.

If you do get injured, :( remember to PRICE!

PROTECTION: Protect the injured area the best you can until you can be evaluated. This may include an Ace wrap, taping, or bracing.

REST: Rest the injured or sore area. If you are able, stop or take a break from the activity that is causing your pain or soreness. If you are not at a location where you can take a break, change the activity you are doing, such as walking instead of running.

ICE: Ice is the best treatment for injuries when they first occur because it can reduce swelling and pain. Ice causes the blood vessels to narrow, which limits bleeding at the injury site. Apply ice to the affected area for 10 to 20 minutes several times a day. If using a chemical ice pack, put a towel between your skin and the ice pack to avoid skin irritation. Allow the skin temperature to return to normal before icing again (40 to 60 minutes). Use an ice pack that conforms to the body part after being iced, a bag of frozen peas or a basic baggie of ice works best.

COMPRESSION: Adding compression through wrapping the injured area with an elastic bandage (such as an Ace wrap) will help decrease swelling. If you feel an increase in pain, numbness, tingling, swelling, or coolness below the elastic bandage, you may have it wrapped too tight and it should be loosened immediately. Consult your athletic trainer on the best way to use a compression wrap.

ELEVATION: Swelling and soreness is common in injuries. To help decrease swelling, elevate the injured or sore area at or above the level of your heart. While applying ice, use pillows to help add elevation to the injured area.

Start ROLLING if you haven’t already! 

​”Myofascial Release” ​will help your body recover faster and your chance of injury will decrease. Here are some general tips for increasing flexibility and mobility with a foam roller…
  • For each muscle that you work, slowly move the roller back and forth over it for 30 seconds.
  • ​

If you hit a really tender spot, pause on it for 5 to 10 seconds.
  • Definitely focus on the muscles that need rolling the most. You’ll know which ones they are just by trying it.
  • The more painful it is, the more that muscle needs foam rolling and the more you do it, the less discomfort you’ll feel.
ARC-Blue-Logo2
ENRGi Members, come by between 5-7PM to meet Cindy Klarman, ATC of Accelerated Rehabilitation Center. She’ll be performing Functional Movement Screens (http://www.functionalmovement.com/fms) & demonstrating various stretching techniques!
categories: fitness, Healing, Wellness Week 2014

Why is it so important to stay properly hydrated?
Whether you’re a serious athlete or recreational exerciser, it’s important to make sure you get the right amount of water before, during and after exercising. Water regulates your body temperature, lubricates joints and helps transport nutrients for energy and health. If you’re not properly hydrated, your body will be unable to perform at its highest level, and you may experience fatigue, muscle cramps, dizziness or more serious symptoms.

Hydration Before Exercise

    • Drink about 15-20 fl oz, 2-3 hours before exercise
    • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

    • Drink 8-10 fl oz every 10-15 min during exercise

Hydration After Exercise

    • To help you determine the amount of fluid you lose during exercise, you can weigh yourself before and after exercise.
    • For each pound lost during activity, drink 24 oz. of fluid.

What are Electrolytes & why are they important?
Electrolytes are positively or negatively charged ions that conduct electrical activity. In the human body electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction and neural activity.

Electrolytes Before Exercise

    • Currently there is no recommendation for electrolyte intake before exercise.
    • However, salty sweaters, indicated by skin and clothing covered in salt residue during and/or after exercise, should eat a salty snack or drink a sports drink instead of water for pre-exercise hydration.

Electrolytes During Exercise

    • A sports drink that includes both carbohydrates and electrolytes is recommended for exercise sessions lasting longer than 60–90 minutes.
    • The sodium in a sports drink helps the body absorb and retain the fluid and utilize the carbohydrate.

Electrolytes After Exercise

    • This is the MOST important time to consider electrolyte replenishment, particularly if you’re unable to take in enough fluid during a workout – it’s not always so easy to drink and workout at the same time.
    • Electrolytes can be replaced by consuming a variety of food or drink choices.
    • Specially made sports drinks (enhanced with electrolytes) are now commonly available and are very useful and convenient.

Here’s a great way to HYDRATE RIGHT…

vita coco

Vita Coco Coconut Water is an all-natural, fat-free, cholesterol-free, nutrient-packed, potassium-stacked, mega-electrolyte coconut water!

Thank you Vita Coco for supplying us with samples! ENRGi Members, please help yourself to a variety of flavors after you get yo’ fit on today!

#hydrateright #wellnessweek2014 #bestsweatinchicago #chicagorunsonenrgi

categories: fitness, Nutrition, Uncategorized, Wellness Week 2014

The Problem: Apparel smells sweaty or stinky even after a thorough wash.

Solutions: Wash workout clothing with a sport detergent, such as WIN #sweathardsmellgreat. WIN is optimized to break the bonds between the oils–that cause odor to linger–and synthetic fabrics. Check them out here!

Try this! Wash your clothing in the WARMEST water that the fabric can handle. *Read the Label* Then, DRY your clothing on Low or line-dry because higher temperatures “bake” any lingering smell into the fabric.

DIY: Some at-home tricks you can use as well include soaking your clothes in a 1:4 ratio of vinegar and water for 30 minutes before washing. Rinse with water before loading into washer.

Also, turn clothes inside-out for an optimal wash. Think about it… Where is the perspiration? On the inside!

DID YOU KNOW?!? Washing your workout apparel with Fabric Softener can DECREASE the effectiveness of your workout clothing! The chemicals that soften fabrics interfere with the wicking properties of your apparel.

Smelly Gym Bag? Have to Keep your Sweaty Clothes with you ALL DAY?
Toss in a dryer sheet…or two! Don’t want to smell like laundry all the time? Use sneaker balls! They come in all sorts of different smells and colors. Wrap your workout clothes around these guys and Voila! stink-be-gone…Or at least until you can get home and air that clothing out. You can get them almost anywhere these days: Target, Sports Authority, Amazon, etc.

Get yo’ fit on and stay fresh!
#SweatHardSmellGreat

categories: fitness, Uncategorized, Wellness Week 2014

PRE-WORKOUT FUEL

Morning Workouts: Yes, PRE-workout fuel IS necessary in the mornings, but it doesn’t have to be a full omelet. In fact, it’s better if it isn’t! Not fueling up before you work out is like driving a car on empty and you likely won’t have enough energy to maximize your workout, limiting your to burn calories. The key is to find something that will immediately be used by your body as fuel. Simple carbohydrates are the preferable choice, so your body doesn’t have to use complex carbs (or convert complex carbs to simple carbs because it ran out of energy). Fruit is the optimal choice, dates being one of the best because they are rich in glucose and they go straight to the liver for immediate energy. The body doesn’t have to convert it to a different form of fuel to utilize it. Bananas are also a great source.

Examples:

  • Blend 5 dates, 2 tbs. coconut oil (coconut oil isn’t stores as fat in the body and is used for quick energy), 2 tsp. lemon zest and 1 tsp. lemon juice. Grind in a food processor and then cut into little bite size pieces. They make perfect fuel bites before exercise.
  • Bananas should give you enough simple energy to get through an hour of high-intensity exercise
  • Yogurt
  • As a last resort, if you have no time to eat before a workout, grab a sports drink or carbohydrate gel

Afternoon/Evening Workouts (pre-meal): Hitting the gym on your lunch break? Good for you! Chances are you’re going before you eat your lunch, which means it’s probably been several hours since your last meal. To avoid “gassing out” during your workout grab a quick simple carb snack 30 to 60mins prior to your workout. Another option is having a late breakfast or larger snack consisting of complex carbs within a couple hours of your workout.

Examples:

  • Oatmeal
  • Sweet potatoes
  • Whole wheat bread with a slice of cheese or 2 tablespoons of nut butter

Afternoon/Evening Workouts (post-meal): If you’re heading in for a late night sweat, keep these 5 tips in mind when making your pre-workout meal.

  • Low fat
  • Moderate in carbs and protein
  • Low fiber
  • Includes fluids
  • Made up of familiar foods that you tolerate well

DURING YOUR WORKOUT

Water acts as your body’s cooling system by sweating. To ensure you don’t get dehydrated during your workouts drink plenty of fluids with meals, and drink about 2 cups (16 ounces) of water 2 hours before exercise. Water is often enough, but if you’re exercising for more than 60 minutes in hot, humid conditions, sports drinks may help. They give you carbs and sodium, as well as fluids.Generally, you don’t need to eat during a workout that’s an hour or less. During longer, high intensity vigorous workouts, eat 50-100 calories every half hour of carbohydrates such as raisins, an energy bar or banana.

 POST-WORKOUT FUEL

Obviously, what you eat after your workout is important too since the body needs the proper fuel to recover. Simple carbs and a little bit of protein are most effective immediately following your workout. You’re body is tired and the simple carbs will be easy to digest and replenish the depleted glycogen stores and increases post-workout energy. A little bit of protein mixed into your carbs is a great additive for immediate fuel and muscle recovery. If you consume too much protein immediately after a tough workout and all the blood rushes to the stomach for digestion instead of to the rest of the body to help with recovery. About an hour or two later reach for the more protein based shake or nutrient-rich meal.

Examples:

  • A recovery drink could consist of the following: water, a banana, blueberries, almonds, ground flax and 2 tbs. hemp protein, all blended to give you immediate fuel.
  • Graham crackers with peanut butter and low-fat chocolate milk
  • Yogurt, orange, and red bell pepper
categories: fitness, Nutrition, Wellness Week 2014

Join in on the action!  For the month of March, we’re challenging to to complete our insane bracket of fitness challenges! Check out the full bracket below, then ask the front desk to get you started with a score card of your own. You must complete all the exercises in the “Sweet Sixteen” to move on to the “Elite Eight”.  Complete all the “Elite Eight” exercises to move on to the “Final Four” and so on! Each time you complete a tier you’ll go on our Wall of Fame!

Use our Open Gym Hours to complete the challenges, or do them on your own. Our managers and instructors will help you if you have any questions about how to complete an exercise. Will you make it to the championship round???

March-Madness

categories: fitness, Goal

A New ENRGi Addict has been born! And she BLOGS! Big thanks to Girl with the Hipster Glasses for this amazing post!

 

Ciao ciao,

So when I arrived in Chicago for my 3-week winter vacation I was a gym orphan. Having canceled my long standing membership at a commercial gym-that-shall-not-be-named, I went in search of new fitness adventures in my hometown. After a bit of shopping, I arrived at the gem (no pun intended) that is Enrgi Fitness in the River North neighborhood of downtown Chicago.

ENRGi-Fitness-02

While I was initially in search of a traditional gym that also offered classes, in particular spinning classes, Enrgi won me over despite only offering classes (in other words you can’t just show up and do your own thing), none of which are spinning. The studio offers a ton of classes throughout the day ranging from bootcamp style “warrior” training to barre and yoga. Classes are either 30, 45, or 60 minutes long and leave you feeling amazing. Here are some of things worth highlighting about Enrgi.

ENRGi-Fitness-17

Versatile Workouts: If you’re like me, there are certain exercises that you enjoy (because they’re effective but relatively less challenging that others), exercises that you love to hate (which you don’t enjoy but you do because they make you feel like a bad ass (cough cough, push-up burpees)), and exercises that you actually hate and would never think to do without the pressure of an instructor telling you do so. There are also exercises that you don’t do simply because you didn’t know they existed. Because of the all the different styles that Enrgi classes incorporate, I guarantee that you will find yourself doing more exercises that fall in the latter two categories than you would probably like. Classes push you to give attention to parts of your body that you may typically ignore and try exercises that you’ve cast off as too difficult. Some of the classes that I went to regularly were “Warrior Tabata,” “Shredded,” and “500 Calories.” These classes incorporated everything from plyometrics to low-impact cardio to strength training and use tools such as battle ropes, kettlebells, dumbells, and bosu balls. So no matter what your regular routine is, you’re sure to encounter something new and challenging. Click here for a full list of class descriptions.

Accessibility: So I know the intensity of Enrgi’s classes that I described above might be a little intimidating to someone who is new to fitness or hopping back into the saddle after a hiatus. I would like to assuage any discouragement that I might have caused by underscoring one of the best things about this studio. Enrgi instructors always offer three levels (and sometimes four!) for the moves that they use in classes, level 1 being the least intense and level 3 being the most advanced. The difference between levels could be a matter of the weight that you’re using, the speed at which you’re performing a particular move, or an additional element that you perform. The awesome thing about this is that it allows everyone to customize their workout to be personally challenging, which gives everyone the opportunity to take any class that they want. I personally know and hate the feeling of inadequacy that results from being in a work out class that is way too advanced, as well as that feeling of your time is being wasted that comes from being in a class that is way too easy. Enrgi instructors give everyone in the class the tools to build a challenging workout that pushes their individual limits so that everyone gets what they came for. Another great thing about this is that it gives those who attend classes room for growth within each move so even that once they get comfortable with doing an exercise one way, they can add to it to make it more challenging and take it to the next level. Enrgi’s level system also makes for a great way to track your progress and stay motivated as being able to move into a more advanced level of a move feels …. kind of amazing.

Quality Instructors (who care): I think we can all agree that it’s the worst when you a) go to a fitness class and you feel the instructor has no clue what he/she is doing b) the instructor simply barks at you from his/her high horse without taking the time to check in with their students, correct form, and give feedback c) you leave a fitness class feeling like to still need to run 10k to get a good day’s workout. I experienced none of these things in any of the 27 classes (yes 27 classes in 3 weeks – I was clearly obsessed) that I took at Enrgi. From day one, the instructors were attentive, quickly learning my name and my personal level of fitness in order to challenge me and push me to challenge myself. During classes, they spent their time demonstrating moves, shouting encouraging statements (often with personalizations), giving personalized feedback on form and technique, and occasionally performing the moves themselves to set the pace and keep energy up. The supportive, yet challenging, environment at Enrgi really paid off for me. During my last “500 Calories” class yesterday, I was amazed at how many push ups I could do in a row and baffled, yet pleasantly surprised, by my motivation to finish my burpees with tuck jumps (I loath tuck jumps with a passion, in case you didn’t know). I came into Enrgi having little faith in my upper body but with the encouragement of Enrgi instructors, one in particular who insisted that my weakness was mental rather than physical, I left with the experiences of having had my arm and core strength successfully support my body in both crow pose and an assisted forearm stand. As grueling as some of the workouts were, they really paid off, not only because they were well designed but also because of the supportive environment that the instructors actively worked to create.

ENRGi-Fitness-3-960x525

More to Come: So if you take a look at the Enrgi site (which I’m sure you’ve already done because of my glowing review), you’ll see that the image on the home page is promoting their move to a new location. While the big move won’t happen until later this month, the promotion names “treadmills,” “spin bikes,” “ski ergs,” “monkey bars,” and “rowers” as some of the equipment that can be expected at the new studio. Is anyone else excited???

Price Info: Because I was a new client, I was able to sign up for one month of unlimited classes for $65, no initial/enrollment fee. This was great for me since I was only in town for 3 weeks and went to an average of 9 classes a week I only ended up paying less than $2.50 a class. You can’t beat that with a stick! After the trial, however, the unlimited monthly price almost doubles to $120. :/ While the 120 would still be well worth it if you take advantage of the classes, they also have awesome challenge membership rates ranging from $80-95/month depending on the conditions of the contract. If you sign up for this rate, you agree to go to at least 16 classes a month or be penalized with a fee for every class under 16 that you don’t take. This sounds like a great deal to me, and would be especially useful for anyone who needs that extra kick to get to the gym. With all of the great classes that they offer, going four times a week is cake (as in the delicious baked treat that you’ll get to eat without guilt because you went to 4 classes a week). If you’re like me and float in and out of Chicago throughout the year, they also offer no-contract packages that are more suitable to a nomadic lifestyle. A full list of membership packages can be found here.

So if you’re a Chicago dweller looking to take your fitness up a notch or someone stopping through Chicago and hoping to keep your fitness game up in the process, I highly recommend checking out Enrgi. Your body (and the strong sexy muscles that you’ll develop) will thank you later.

GWHG

This post was originally posted here by Sabrina, aka Girl with the Hipster Glasses.  Her bio states “I’m a PhD student/budding scholar/coffee shop loiterer with passions for urban studies, fitness, food, traveling, and over-sized quirky spectacles. This is the world through my hipster glasses.” 

categories: fitness

We know that the end of December is a crazy time for everyone.  If you’re traveling this month, or just too busy to get to ENRGi, you can still get your workout on! Here are three on-the-go workouts you can do away from ENRGi!

Get HOT in the COLD

Great if you have a hotel fitness center or access to a few dumbells!

**Angle Wings**

Curtsey Lunge with a Lateral Raise – 20x

**Reindeer Upright Rows****

20x

**Santa’s Sleigh**

Plank, jump feet in to a Hip Pike then return back to Plank – 20x

**Deck the Halls**

Lunge up and down your Hallway with weights held overhead 50x

**MistleTOE Touch**

Sit-up and reach hands to outstretched feet – 20x

Winter Warrior Workout – no equipment needed!  

30x each exercise

Pushups

Squats

Russian Twists

Triceps Dips

Lunges – 30x/each leg

Mountain Climbers

Glute Bridges

Plank – 30 seconds

**Repeat all 4x**


Holiday Workout – 12 Days of Christmas

1 – One Minute Plank

2 – Two Minute Wall Squat

3 – Three Minute Glute Bridges

4 – Four tuck jumps

5 – Five Star Jumps

6 – Six Pushups

7 – Seven Mountain Climbers, right and left

8 – Eight Squat jumps

9 – Nine Triceps Dips

10 – Ten Burpees

11 – Eleven Lunges each leg

12 – Twelve sit-ups

***repeat all 3x***

categories: Workouts on the Go

Refer a friend this month and pay just $55 next month! Refer TWO friends this month, your next month is FREE!  There’s no limit to how many months you can receive this fantastic rate, so keep sending your friends to ENRGi for some butt-kicking!

Your referred friends have to purchase one of our Unlimited Auto Pay Memberships for you to qualify.  Your friends must email us at info@enrgifitness.com after they sign up to give you credit for the referral.  If you’re on the buddy membership, your next month’s rate will be $150 for first referral and $95 after the second referral, representing your half of the membership

Remember, you get one FREE Newbie Pass per month with your membership, so purchase a “Newbie Pass” and your friends can try out a class before committing!

 

categories: Promotion

We now offer a discounted Unlimited Monthly Membership for $108!  This membership is available to Seniors 60 or older, current students and teachers (with valid ID), fitness professionals (with certification) and active military/police/firefighters (with valid ID).  Email info@enrgifitness.com to set up your discounted membership.

You will be asked to show your proof of age to receive the senior discount.   Students, teachers and fitness professionals will be asked to show their active IDs to renew every six months.  Email info@enrgifitness.com to sign up today!

categories: Promotion
What’s the most important part of training?
Recovery.
                - Freddie Roach, Legendary Boxing Trainer

Want to get in better shape? Recover. Want to look better? Recover. Want to perform better in your conditioning drills, lifts, runs or anything fitness-wise? Recover.

Often a misconstrued component of training programs, research consistently proves the benefits of recovery for improvement in performance as well as significant gains in strength. The short of it is, for every two days of training a body performs, it should then be given one day for recovery.

Recovery can take many forms. It might consist of a workout done at minimum exertion, such as level 1 technique. A recovery day like this seeks to keep the heart-rate in a moderate, often called recovery, zone: 75-100 beats per minute. Or it might be based in a day of stretching postures, think Knead to Stretch or a gentle yoga practice. Essential in these recovery days is that muscle tissue isn’t broken down to major effect, but rather nutrient rich blood flow is increased to repairing muscle groups.

Sibling to the above examples and equally effective are days of complete rest. Easier said than done for some us, a complete rest day is just that – no workout. Take a walk; have a beer; take a walk to have a beer. Just give your body the rest and recovery it surely has earned. Days such as these not only afford better performance on your next hard day, they help to keep your metabolism guessing what’s coming next, helping you burn calories more efficiently on a day to day basis.

–Robert D, ENRGi Lead Instructor

Robert comes from a competitive boxing and martial arts background. His approach to fitness centers on functional strength and conditioning movements, incorporating plyometric and isometric exercises to achieve effective, efficient total body workouts. He additionally introduces ballet positions, yoga postures and kettlebell routines to round out his workouts and ensure that they are always dynamic and interesting.
categories: fitness, Healing

We’ve launched an ENRGi Instagram account! To celebrate we’re challenging you to a pic-a-day Instagram Challenge for the month of August!

- The challenge will run from August 1 to August 31.

- Each day, post a picture on Instagram according to the guidelines on the calendar .

- Every photo must mention @enrgifitness and #enrgisummerchallenge on Instagram.

- Each picture will enter you in to win a prize

August 1:  Picture of your August Goal – drink more water, complete pushups on your toes, increase your barbell weight, come to more classes …)

August 2:  Picture of your gym shoes

August 3:  Your snazziest workout outfit

August 4:  Picture of you in your “beast mode”

August 5:  A picture of you working towards your August goal

August 6:  A picture of you in your deepest squat

August 7:  A picture of a challenging exercise for you

August 8:  Take a picture with your friends

August 9:  Snap a picture of what you do to relax

August 10:  A picture of one of the glasses of water your drinking today

August 11:  A guilty pleasure

August 12:  What’s in my bag – let’s have a look in your purse, briefcase, gym bag …

August 13:  What’s in my fridge – let’s see it inside those doors

August 14:  A picture of you working towards your August goal

August 15:  You in a plank

August 16:  Your healthy lunch

August 17:  Take a picture with an ENRGi Instructor

August 18:  Fruit or Veggies

August 19:  You in your sweaty workout clothes

August 20:  Your favorite prop to use in class

August 21:  Something that represents Chicago to you

August 22:  Picture of you stretching

August 23:  Picture of you working toward your August goal

August 24:  Something that makes you smile

August 25:  What or who is your workout buddy

August 26:  You in your best flex

August 27:  Your favorite ENRGi studio rood

August 28:  Holding a wall sit

August 29:  Your motivational mantra

August 20:  Your favorite place to hang out

August 31:  Weights you use for bicep curls

 

categories: Uncategorized

Dearest Valued Members, Staff and Friends!

We sincerely thank you for your loyalty and dedication to us over the last four years. You’ve played an essential role in making us so successful and helping us grow so quickly. SO QUICKLY in fact, that as many of you have noticed, we are just about bursting at our seams here at 676 N. LaSalle.

We are thrilled to finally announce that this summer we will be MOVING to a new, state-of-the-art facility at Ohio and Wells, right around the corner from our current location!!!

Below are just a few of the many EXCITING highlights:

  • Four large fitness studios spread over two floors
  • A rooftop deck for open-air, skyline-view workouts
  • Over 100 classes each week including your current favorites & brand new formats, including TREADMILL classes.
  • Neon strobe lights to amp up our Turbokick and Dance fitness classes
  • Expanded early morning and daytime hours for Cross Training Trio and Open Running
  • Complimentary towel service

If you’ve been thinking about signing up for an ENRGi membership, now is the time! Our new member rates will be increasing with the move, so sign up now to lock in our current membership rates. We have a great class schedule this Summer, including more INSANITY® classes starting in June, so sign up now and work out with us all summer!

Thank you for being so patient with us. We’ve wanted to tell you so many times, but we needed to get all the details in place. Our official moving day is still TBA, but we will blast it out as soon as we know.

As always, let us know if you have any questions, comments and/or if there’s anything we can do for you. We hope that you’re as PUMPED as we are!

With extreme excitement & gratitude,

ENRGi Management

categories: fitness

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in June!  Each should take about 30 minutes, so do them individually or combine them.

Workout 1: Against the Clock!

Need: A clock or watch

Warm-up: 20 squats, 20 jumping jacks, 20 high knees, 20 lunges

Every time a new minute starts on the clock, you have to start back at the BEGINNING of the challenge, no matter how far you got in the last minute.  If you finish the challenge before the next minute starts, you get a short rest. Repeat each challenge for six minutes, then take a one or two minute break before starting the next challenge.

Challenge 1: 10 squat jumps, 5 lunges right leg, 5 lunges left leg, 5 bungees, 5 walking planks (from a forearm plank, step yourself up to a high plank using your arms, then back down)

Challenge 2: 10 push-ups, 10 mountain climbers each leg, 5 burpees, 5 high knees each leg, 5 star jumps

Challenge 3: 10 plyo lunges, 10 “mini-suicides” (run 3 steps, touch the floor), 5 triceps dips, 5 sit-ups

 

Workout 2: Running Pyramid

You’ll need: A watch and the great outdoors! Can also be done on a bike. Each “easy” is twice the length of the “hard” section that precedes it.  Go up the pyramid, then down.

Warm up 2-3 minutes walking.

15 seconds hard run – 30 seconds easy run or walk

30 seconds hard run – 1 minute easy run or walk

45 seconds hard run – 90 seconds easy run or walk

60 seconds hard run – 2 minutes easy run or walk

90 seconds hard run – 3 minutes easy run or walk

60 seconds hard run – 2 minutes easy run or walk

45 seconds hard run – 90 seconds easy run or walk

30 seconds hard run – 60 seconds easy run or walk

15 seconds hard run – 2-3 minute cool-down walk

categories: Workouts on the Go

Want to see your results in action and track your progress from month to month? Once a month we will be offering The Ultimate ENRGi Fit Test, a timed trial of the skills you’ve been working on at ENRGi. The test features battle ropes, rowing, power lifting, pull-ups, push-ups, box jumps, leg lifts on the pull-up bar and running. Come prepared to give it your ALL!

We’ve scheduled the July trial for Saturday, July 13th from 2-4pm.  The workout will be timed and you will go in heats of four.  Most people will complete the test in 15-25 minutes, but we encourage you to stick around for the entire two hours and cheer on the rest of the participants.  It is a good idea to come a little warmed up, but we wouldn’t recommend doing another tough class or workout that day.  Save your energy and strength for the test to get the best results possible.

Levels will be provided, though some experience in our bootcamp/strength classes is recommended.  You’ll be able to track your progress not only with your overall time, but also with the level you are able to complete each exercise.  For example, if you can’t do a “real” pull-up this month, that’s ok! You’ll do a modified level for this trial and then maybe by next month you will be able to pump out those pull-ups!

Questions? Shoot us an email at info@enrgifitness.com or ask Fred or Robert when you’re at ENRGi. There are only 20 SPOTS available for this trial, so sign up seven days in advance!

categories: fitness, Goal

Here at ENRGi, many of our classes feature High Intensity Interval Training (HIIT), or short spurts of extremely intense exercise followed by an interval of rest or less intense exercise.  You’ve probably noticed how this technique feels different than say, a thirty minute jog on a treadmill where you go at a steady pace for the whole workout.  While you’re gasping for air or trying to keep down your lunch during a tabata round, you might not really want to be thinking about the science behind this kind of training, but knowledge is power, so here’s a little background on the science of HIIT! (P.S. If you really love the science stuff, here’s the full article from the Journal of Physiology)

The changes in your body will happen in correlation to the kind of exercise and training you put your body though.  If you want to run a marathon, your training will consist of running long distances and if you want to be an Olympic lifter, your training will consist of, guess what? Lifting heavy weights.  When you put your body through a HIIT workout, where it’s working at close to it’s 100% max effort, your heart and lungs will learn that they have to get stronger to adapt to those conditions. You’ve probably noticed that these kind of workouts get easier the more you do them! That means your aerobic system is getting stronger! Just remember to keep pushing yourself past your comfort zone, even though that comfort zone will be ever increasing!

Studies show that HIIT training also improves your metabolism.  Since it takes so much energy (=calories) to do one of these intervals, your body is also learning that it has to burn more sugar (=calories) instead of turning these calories into fat right away.  In fact, your body will keep burning calories at this high rate, even after you are done with class, showered and home on your couch watching Netflix!


So come check out our High Intensity Interval classes, including INSANITY, Ropes Gone Wild, Velocity 360, and many others! Remember to push yourself to your 100% max effort and you will love the results!

categories: fitness

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in May!  Each should take about 30 minutes, so do them individually or combine them.

200 Squats workout

In this workout you will do a total of 200 squats! This one is a killer so take breaks as needed, and if you can’t get all the squats in good form the first time, try to build up to it. Remember: keep your butt back, like you’re about to sit in a chair, your weight should be in your heels, keep your chest up and shoulders down and try to go down all the way so your thighs are parallel to the ground.  If your form slips a little bit, take a break! Go for quality over speed!

Warm up: 30 squats, 30 jumping jacks, 30 high knees

35 squats

Push-up and Jumping jack pyramid (start with 10 of each, then 9 of each, 8 of each, etc.)

40 squats (you’re at 105 now! More than half way!)

20 star crunches

30 second plank

25 squats  

20 star crunches

30 second plank

45 squats (You’ve got this!)

10 push-ups, 10 mountain climbers, 10 push-ups

25 squats

You’re done!

 

Outdoor Circuit Stations

Needed: Stop-watch or timer, 8 locations of your choice around a park, along the lakefront, or wherever you have some room to workout outside!

Warm-up: 20 jumping jacks, 20 squats, 20 high knees.  Repeat twice.

Assign each station a different exercise of the following:

1.  Squat jumps

2.  Jumping jacks or big star jumps

3.  Push-ups

4.  Low Squat hold (or wall sit if there’s a wall or fence nearby)

5.  Mountain Climbers

6.  Alternating lunges or lunge jumps

7.  Sit-ups

8.  Plank

At the top of the workout and between each station, do 5 burpees, run a full lap around all the stations, then go to a station and do the exercise for 45 seconds.  Keep going until you’ve done each station.  Don’t rest until you’re done with all the stations!

Take a 1 minute break and then repeat with 30 second intervals instead of 45 second intervals

 

categories: Workouts on the Go

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in April!  Since we’re not doing any outdoor bootcamps this year, this month’s On-the-Go will feature some great outdoor workouts you can try on your own! Each should take about 20 minutes, so do them individually or combine them.

Workout 1: Suicide sprint bootcamp!

Need: Two trees (or benches or anything two things you can find outside) that are about 20 yards away from each other (you should be able to take about 20 paces running between them)

Warm-up: easy run or walk five times between the two trees.

One “suicide” = Start at tree #1, touch the ground, sprint to tree #2, touch the ground, run back to tree #1

Do one suicide, then 20 jumping jacks

Do two suicides, then 10 push-ups

Do three suidcides, then 20 squats

Do four suicides, REST for 30 seconds

Do four suicides, then 20 squats

Do three suicides, then 10 push-ups

Do two suicides, then 20 jumping jacks

Do one suicide.

 

Workout 2: The Music Workout

You’ll need: Space to move around, a park bench, an iPod and a playlist of your favorite upbeat workout songs! Should be about 20-30 minutes in length. Change exercises when the song changes!

Song 1: warm-up, keep repeating exercises until the end of the song!

20 jumping jacks

20 squats

20 high knees

20 butt kicks

Song 2: upper body, take breaks as needed, keep repeating until the end of the song!

15 push-ups, hands on the park bench

30 counts hold plank, hands on bench

15 triceps dips facing away from the bench

30 big arm circles from seated (do 15 front and 15 back)

Song 3: Legs, keep repeating until the end of the song!

10 step up on the bench with right leg

10 step up on the bench with left leg

20 squats or squat jumps

20 low pulses in squat position

3 laps running around the bench

Song 4: Cardio Blast! Keep repeating until the end of song!

15 burpees

15 jumping jacks

15 squat jumps

15 mountain climbers hands on bench

3 laps running around the bench

Then repeat the workouts for songs 2, 3 and 4 until the end of the playlist! Put a slow jam at the very end to stretch!

 

categories: Workouts on the Go

We have a new rowing challenge here at ENRGi and our members and staff alike are stepping up to row! We challenge you to row 3000 meters, three times per week on our C2 Concept rowers.  That’s it! After each row, just put an X on our big white board and go for three X’s per week.  3000 meters takes most people between 12-15 minutes to complete.  We encourage you to row as quickly as you can and to go for your personal best times, however, for this challenge it doesn’t matter how fast or slow, just ROW, ROW, ROW!

Rowing is a great workout for total body strengthening and cardio endurance.  Unlike running, it is both low impact (great if you’re recovering from an injury) and works both your upper and lower body simultaneously for a super efficient calorie burn!

Rowing Studio

Need more incentive? Everyone who completes the Row Challenge and gets at least one week of three 3000m rows will be entered to win a three day juice cleanse from Element Wellness ($185 value!) This fabulous prize is brought to you by Iamselfless.com

Come in before class, stay late after class, or sign up for a daytime Cross Training Trio spot. Rowers are available most of the day, as long as there is not a TRX, Core Burn or Warrior Conditioning Class going on.  Check our schedule to see availability.

categories: fitness, Goal, Promotion


We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in March!  Each should take about 20 minutes, so do them individually or combine them!

March Madness!
Don’t just watch the games, workout like a bball player!
Need: Enough space to take about four small steps left and right
Warm up: 30 jumping jacks, 30 double high knees, 30 squats, repeat X2!

25 mini basketball suicides (take 4 quick little steps right, touch the floor, take 4 quick little steps left, touch the floor, that’s one rep)
25 push-ups (in as few sets as possible!)
50 crunches

20 mini basketball suicides (take 4 quick little steps right, touch the floor, take 4 quick little steps left, touch the floor, that’s one rep)
20 push-ups (in as few sets as possible!)
40 crunches

15 mini basketball suicides (take 4 quick little steps right, touch the floor, take 4 quick little steps left, touch the floor, that’s one rep)
15 push-ups (in as few sets as possible!)
30 crunches

10 mini basketball suicides (take 4 quick little steps right, touch the floor, take 4 quick little steps left, touch the floor, that’s one rep)
10 push-ups (in as few sets as possible!)
20 crunches

St. Patrick’s Day Irish Step Dance!
Need: 1 chair and 1 clock with a second hand
Do each exercise for 30 seconds and each round of exercises  3 times in a row before moving on to the next pair!  You can take a 30 second break between each round.
Note: Make sure your chair is stable!
Warm up: 30 seconds jumping jacks, 30 seconds high knees, 30 seconds squats, repeat X2!

Round 1. Move one: Step up onto the chair with the right leg only, keep your right leg on the seat of the chair the whole time as you go up and down!

Move two:  quick toe touches on the seat of the chair

X3

Round 2. Move one: Step up onto the chair with the left leg only, keep your left leg on the seat of the chair the whole time as you go up and down!

Move two:  plank jacks with your hands on the chair

X3

Round 3. Move one: Stand on the chair and step off the side of it, right and then left alternating

Move two: plank walk (go from a forearm plank up to a high plank, one arm at a time) with arms on the chair (Harder option! put your FEET on the chair and your walking plank arms on the floor!)

X3

Round 4. Move one: alternating step ups onto the chair

Move two: burpees on the chair

X3

Round 5. Move one: Sit-ups, back on the ground, feet up on the chair

Move two: hold plank, feet on the chair, arms on the floor. (Easier option: hands and feet both on the floor)

X3

 

categories: Workouts on the Go

A few lovely ladies have joined the ENRGi family! You’ve probably seen them around the gym, now learn a little more about them!

Andrea is a health and exercise enthusiast! She is a Certified Personal Trainer and Board Certified Holistic Health Coach. Andrea received her training and certifications through the American Council of Exercise – PT and Healthy Mom’s – Pre/Post Natal PT. She is also founder and partner at Busy Bodies Fitness and Nutrition in Chicago. Andrea loves helping people achieve their best self with a little sweat and a lot of fun.
Look out for Andrea’s classes starting this March!

Kristen is a Brand Ambassador by day and fitness enthusiast by night. With a degree in Musical Theatre she has always loved dance and discovered a passion for Zumba upon joining Teamifit, now Enrgi. She is certified in both Turbo Kick and Zumba and hopes to continue her group exercise education and simply encourage people to move and have fun doing it. Other interests include Bikram yoga, tap dance, creative writing and anything on Bravo.
Kristen will be teaching Zumba on Sunday’s at 11am

Jen was introduced to Turbo Kick about 5 years ago and has been obsessed ever since! She started teaching Turbo Kick / Group Exercise around 3 years ago and it has become a passionate hobby/side job of hers! She absolutely loves the group exercise setting and to see members push each other and themselves by just being surrounded in that motivating atmosphere.  She is AFAA certified and is currently teaching Turbo Kick, strength classes and PiYo and she loves it all!!
Look out for Jen’s classes starting this March!

Ashley is one of ENRGi’s front desk coordinators! Ashley is a working actress in the Chicago theatre and comedy scene. She is a recent graduate of New York University’s Tisch School of the Arts with a degree in drama and can be seen performing around the city. Ashley loves meditation and yoga and looks forward to the wonderful classes here at ENRGi!

categories: fitness

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in February!  Each should take about 30 minutes, so do them individually or combine them!


A Workout for Two!
Get sweaty with your sweetie (or a friend!)
You’ll need: A partner, one stable chair, a clock
Warm-up: 20 jumping jacks, 20 squats, 20 lunges X2
Section 1 (8 minutes on the clock, move to section 2 after 8 minutes)
Partner A:
25 step-ups on the chair, then tag out your partner.
Partner B:
6 push-ups, 6 Mountain Climbers (right and left), 6 jumping jacks, repeat over and over until partner A tags you out, then move to the chair
Each time the partner on the chair gets 25 step-ups, you’ll trade places.  Keep going until 8 minutes is up!
One minute break!
Section 2 (8 minutes on the clock, move to section 3 after 8 minutes)
Partner A:
25 burpees, then tag out your partner.
Partner B:
10 triceps dips on the chair, 10 sit-ups with feet on chair, 10 chair hop-overs (stand to the side of the chair, squat with one foot on chair, then hop over the chair, landing on the other side with foot on the chair) repeat over and over until partner A tags you out, then move to burpees.
Each time the burpee partner gets 25 burpees, you’ll trade places.  Keep going until 8 minutes is up!
One minute break!
Section 3 (8 minutes on the clock, then you’re done!)
Partner A:
50 toe taps on chair, then tag out your partner
Partner B:
6 squat jumps, 6 butt kicks, 6 lunge jumps. repeat over and over until partner A tags you out, then move to chair toe taps.
Each time the toe tap partner gets 50 taps, you’ll trade places.  Keep going until 8 minutes is up!

**Note: If you want to do this workout by yourself, just start with the partner A part, time yourself, then do the Partner B part for the same amount of time it took you to do Partner A, keep going back and forth for each 8 minute section!**

 

When life gives you snow, make a snowball!
You’ll need: nothing!
Warm-up: 20 jumping jacks, 20 squats, 20 lunges X2
For each set of exercises, do 1 rep of each, then 2 reps of each, then 3 reps of each, until you “snowball” up to 10 reps of each, then move to the next set.  For a harder workout, go up to 15 reps of each!
Set 1: Push-ups and star jumps
Set 2: Plank jacks and burpees
Set 3: Sit-ups and mountain climbers (right and left)
Set 4: front kicks (right and left) and butt kicks (right and left)
Set 5: push-ups and burpees

categories: Workouts on the Go

Mark your calendars! On Saturday, February 2nd at 12:15pm we’ll be hosting a Green Smoothie Workshop brought to you by two Certified Health Coaches from Real Food Real Love, Andrea Hassberger and Julie VanEenanaam. Drinking your greens in a smoothie is a delicious way to get your daily vitamins, minerals and fiber!

Even if you don’t like greens, they taste great when you mix them with your favorite fruit.  A smoothie made of fruits and vegetables makes an awesome low calorie breakfast or pre- or post-workout snack that will fill you up, give you energy and provide you with the anti-oxidants and vitamins you’ll need to protect you during flu season.

At our workshop, you’ll learn expert smoothie making tips including how to extend the life of your blender and how to store your veggies to make them last longer! Andrea and Julie will share their favorite recipes and even prepare some samples for you to try. You can even win some healthy prizes in a raffle! The workshop is FREE to members and you can sign up on mind body starting this upcoming Saturday, 1/26.  Please sign up in advance because we bet this workshop will fill up quickly.  We hope to see you there!

categories: Nutrition

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in January!  Each should take about 15 minutes, so do them individually or combine them!


Stair Cardio Training! (15 minutes or as long as you want!)
This one is great for your lunch break if you work in a tall building with a stairwell! When you’re going UP the stairs, go as quickly as you can, then use the way down as your recovery and slow down a little.  Great for a training workout if you’re signed up for Hustle Up the Hancock!
Warm-up:
Easy walk down to a lower floor with several floors above you
Workout:
Start on the bottom landing
1 jumping jack, go up 1 floor, then back down to where you started
2 jumping jacks, go up 2 floors, then back down to where you started
3 jumping jacks, go up 3 floors, etc.
For a very tall building, just keep going as long as you can, write down what floor you got to, and then try to go higher next time!
For a smaller building go up to the top, then work your way down the pyramid (so if your building has 5 floors, go up to 5 jacks and 5 floors, then go back to 4 and 4, 3 and 3, etc.) See how quickly you can get through all the floors, then try to beat your time the next day!


Circuit Stations Duck, Duck, Goose! (15 minutes)
Needed:
Stop-watch or timer, 8 random household objects placed around a room (doesn’t matter what they are!)
Warm-up:
20 jumping jacks, 20 squats, 20 high knees.  Repeat twice.
Assign each object a different exercise of the following:
1.  Squat jumps
2.  Jumping jacks or big star jumps
3.  Push-ups
4.  Low Squat hold
5.  Mountain Climbers
6.  Alternating lunges or lunge jumps
7.  Sit-ups
8.  Plank
At the top of each minute do 5 burpees, run to each object and touch it (“Duck, Duck…”), then go to a station (“GOOSE!”) and do the exercise for the rest of the minute.  Keep going until you’ve done each station.  Don’t rest between minutes!
After you’ve done every station once, take a 1 minute break and then repeat with 30 second intervals instead of minute intervals


Abs 50’s! (about 15 minutes)
The Goal is to get 50 reps of each exercise, 300 reps total!  Level 1 do just 10 reps of each, but 5 whole sets.  Level 2 do 25 reps of each exercise, 2 sets through, Level 3 do 50 reps all in a row of each!
Exercises:
Crunches
Seated, Leaning Back knees in and out
Leg Lifts (Back flat on the floor, hands under your behind, lift legs over your head, then put back on the floor, level 2 go down without touching the floor!)
Russian Twist (seated, leaning back, touch the floor on one side, then the other)
Full Sit-ups
Slow Air marches (Back flat on the floor, March legs slowly without resting on the ground.  Level 2 should keep legs straight!)

categories: fitness, Workouts on the Go

January is here in full force! We have been seeing so many new faces here at ENRGi in January.  We love the enthusiasm that comes with New Years Day and we hope that it sticks around past Superbowl Sunday, straight through the Fourth of July and all the way until the ball drops NEXT New Years Eve! Whether your new workout schedule is part of you new years resolution, your effort to lose some holiday pounds, or just a result of a more free time in January, we hope that you make your fit lifestyle a habit!

Here are some tips for keeping a regular fitness regimen part of your goals for 2013 and beyond!

Set realistic goals- If you say you’re going to work out seven days a week, lose 50 pounds in a month and never eat your favorite food again, chances are you will have a hard time keeping that goal.  Set the bar for something attainable and then once you get there celebrate and set a new goal!

Schedule Schedule Schedule!- Plan out your whole week in advance.  Put your workouts in your calendar.  Set an alert on your phone. Treat your appointments to workout as seriously as all the other appointments and meetings in your calendar.  Remember, your favorite ENRGi classes might be a little more full than usual at this time of year, so be safe and book seven days in advance!

Talk it up- If you have a fitness goal or start a new workout routine, tell lots of people! Post about it on Facebook and Twitter (you can like and follow us while you’re there) and your friends and family will help you stay accountable.

Keep Trying!- Maybe you slip up and “forget” to come in for a week.  It happens! Just get right back in it and don’t beat yourself up over a small step backwards! The only remedy is to take two steps forward!

Need more help staying accountable or planning out your workouts? Sign up for a Fitness RX and one of our expert trainers will give you guidence! Good luck and Happy New Year!

categories: fitness, Goal

We know this year you’ve been working hard in your ENRGi fitness classes, you’ve probably been good about watching those calories you eat and drink and you’ve been living a healthy lifestyle, but now it’s time to go to a week’s worth of holiday parties and completely undo everything! What???? NOOOOO!!! We know it sounds crazy, but unfortunately, most Americans fall into this pattern and gain a pound or two during the holidays that they never end up losing. If this happens every year, then after ten or fifteen years, those one or two pounds really add up!

It doesn’t have to be this way! Go into each party and event this holiday season with a game plan!

  • Eat before you go to a party.  We know it’s tempting to say “I’m going to binge on that buffet tonight, so I won’t eat anything all day” but this is just a self-fulfilling prophecy! Eat normally and healthily throughout the day and do not arrive to the party starving and ready to shovel food in your mouth.  Once you get there, have a drink and wait at least 30 minutes before you touch any food.  That way you can scope out what you really want and what will be worth your calories.
  • Plan activities that don’t revolve around food.  Here are some awesome games you can play at your holiday party (most of these actually sound hilarious and awesome, especially after a glass or two of wine) but anything that will get you and your guests away from the food for a while will work!
  • Freeze and separate holiday leftovers.  If your mom insists that she send you home with a plate of Christmas cookies, a bucket of leftover dip and three tupperware containers of other goodies, you may be tempted to go home and keep binging until it’s all gone. As soon as you get in your kitchen, separate everything into small, single serving containers or freezer bags, then put it all in the freezer.  Then, you’ll have to defrost just a small portion at a time so you won’t eat more than you would normally.  Plus, it will last longer! You can still enjoy mom’s cooking well into the spring!
  • Keep your eyes on the prize. Buy yourself an amazing New Years outfit and then make sure you can fit into it. Sign up for a 5k in January that you know you’ll have to train for through the holidays.  Remember that you earn that summertime body by working hard in the winter!
  • Don’t let a vacation keep you from your workouts! Check out our Workouts On-the-Go and keep gettin’ yo fit on!


Have a safe, happy and healthy New Years and we can’t wait to work out with you in 2013!

categories: fitness, Goal, Nutrition

We’ve added suspension training (TRX 60 and TRX 30) to our fitness programming and we couldn’t be more excited! If you’ve walked by the rowing room at ENRGi lately, you may have noticed some strange looking straps hanging down or tied up on the pull-up bars. This lightweight and easy to use system can give you a total body workout and leave you the “good kind” of sore the next day!

Why is TRX totally awesome?

Versatility You can get a total body workout, often using multiple muscle groups at the same time for an incredibly efficient burn!

Easy to adjust for all levels with just a slip of the strap the device is easily adjusted so that all fitness abilities can get a great workout.

Helps you reach any goal Many athletes use TRX regularly to train for sports performance of all kinds.  TRX can be great if you’re recovering from an injury because it is a low impact workout that encourages functional movement.  If you’re trying to lose weight, it is a great circuit training-style workout that will raise your heart rate, and get multiple muscle groups involved at once, perfect for a good calorie burner!

Simulates functional movement TRX is easy on the joints, as you will be moving in a natural range of motion for most exercises.  Functional movement exercises help prevent injury and train you for the functional tasks of daily life!

Crazy core workout!  Those straps are designed to move around as you work, forcing you to use all of your core stabilizers to keep from shaking and swaying! Not only will suspension training improve your core strength and balance, but all those little adjustments and shakes you make will burn crazy amounts of calories!

Not convinced? Give it a try! Try TRX 30 on Mondays at 6:00 pm with Saul, Tuesdays at 6:30 pm with Fred or Thursdays at 6:35 with Fred.  Try TRX 60 on Mondays at 6:30 pm with Robert, Fridays at 8:30 am with Fred, and (starting 12/22) Saturdays at 9:30 am with Dri and 12:15 pm with Tony!  Sign up EARLY because these classes will be very popular! Reservations open seven days in advance.

categories: fitness

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in December!  Each should take about 30 minutes, so do them individually or combine them!

Holiday Hundreds each exercise will get 100 reps total! For an easier workout, take 30-60 seconds rest between each round, for a harder workout, do 2 minutes of jump rope (or imaginary jump rope) between each round!

Warm up: 20 jumping jacks, 20 high knees, 20 arm circles X2

Round 1: 10 push-ups, 25 sit-ups, 10 push-ups, 25 sit-ups, 10 push-ups

Round 2: 20 front kicks, 15 squat jumps, 20 front kicks, 15 squat jumps, 10 front kicks

Round 3: 25 mountain climbers, 10 push-ups, 10 squat jumps, 25 mountain climbers, 10 push-ups, 10 squat jumps

You’re at 50 reps each! Now repeat rounds 1, 2, and 3!


Santa’s Step-up Supersets

Need: 1 chair and 1 clock with a second hand (or a 30 second timer)

Do each exercise for 30 seconds and each round of exercises ( a pair of exercises, one naughty and one nice!) 3 times in a row before moving on to the next pair!  You can take a 30 second break between each round.  Note: Make sure your chair is stable!

Warm up: 30 seconds jumping jacks, 30 seconds high knees, 30 seconds squats, then repeat!

Round 1.
Naughty: Step up onto the chair with the right leg only
Nice: hold plank with arms on the chair
X3!

Round 2.
Naughty: Step up onto the chair with the left leg only
Nice: push-ups with arms on the chair
X3!

Round 3.
Naughty: Stand on the chair and step off the side of it, right and then left alternating
Nice: mountain climbers with arms on the chair
X3!

Round 4.
Naughty: triceps dips with hands on chair
Nice: burpees on the chair
X3!

Round 5.
Naughty: Sit-ups, back on the ground, feet up on the chair
Nice: Fast toe taps to the chair
X3!

categories: fitness, Workouts on the Go

How wonderful that we have a special day every year when we take stock of what we have and feel thankful for all the good things in our lives. We here at ENRGi are so thankful that we have the most dedicated, positive and generally awesome members and instructors around. We hope that our members feel thankful that we are in their lives as well.

We might be hard on ourselves sometimes and we all look at our bodies as works in progress, but take a moment this holiday to reflect on how awesome you are.  Maybe you ran your first 5k this year.  Maybe you’re finally able to do pull-ups, you’ve lost a couple pounds of body fat, or you can get through a whole leg set without taking as many breaks as you used to.  Hopefully you’ve started to realize how totally awesome the human body is and the endless possibilities of what your body can do.  Take pride in your body and be thankful for how great it is! Too often we can focus on our bad habits or the less-than-perfect parts of our health.  Give thanks for your health, your good habits and that you are able to do all the things you can do.

And as a thanks from us to you, here’s a bonus Workout-on-the-Go, for those of you who are travelling for the Holiday and want to burn off that second helping of pie! Have a very happy Thanksgiving from all of us at ENRGi!

Don’t Burn Your Turkey, Burn Some Calories!

Needed: A clock or timer (maybe the one in your kitchen you have set as your Turkey is cooking!)

Every time the minute changes on the clock, switch to the next set!
Set 1 (warm-up):
10 jumping jacks, 10 high knees, 10 squats, repeat
Set 2:
10 push-ups, 10 mountain climbers, 9 push-ups, 9 mountain climbers, 8 push-ups, etc. all the way until 1 or until the clock changes
Set 3:
Lunges with the right leg
Set 4:
Burpee challenge! (Count how many you can do in a minute!)
Set 5:
Lunges with the left leg
Set 6:
Mini-suicides (run a few small steps to the right, touch the floor, run a few small steps to the left, touch the floor.  Even if you don’t have a lot of space, you can still try to move as fast as you can!)
Set 7:
Bungee challenge! (Count how many you can do in a minute!)
Set 8:
20 triceps dips, 20 sit-ups, repeat
Set 9:
Hold plank
Set 10: REST

Then repeat the whole 10 minute round one or two more times! Try to get more reps each time you go through it!

categories: fitness, Workouts on the Go

Yes, that was real life snow coming down from the sky last night.  Winter is here, maybe not officially, but we can all agree that we’ve felt a huge change with the end of daylight savings time, the sudden onset of the cold weather and of course those red cups at Starbucks.  We all react to the change in different ways, but many of us feel that the coming of winter weather negatively affects our health in one way or another.  Here are a few ways you can fight the winter blues (spoiler alert: exercise helps everything!)

Joint Pain
Though scientific studies are inconclusive as to why, many people report knee and other joint pain when the weather gets cold.  This could be due to inflammation caused by the change in barometric pressure, the joint fluid reacting to the cold temperature, or possibly just stiffness from the lack of activity in the colder months.  Make sure to keep moving throughout the day and keep up with your workouts to avoid the stiff joints! Keeping a healthy amount of Omega-3 (fish and nuts) and Vitamin K (dark green veggies) in your diet may help ease inflammation and keep pain at bay.

Seasonal Depression/ Sleepiness/ Catching the Sniffles, etc.
Why do we feel so blah when the winter arrives? For goodness sake, we all know that it’s coming, we live in Chicago! The lack of sunshine and therefore vitamin D can have a huge effect on our mood and the increase in melatonin from the dark afternoons can make us get sleepy more quickly.  Daily exercise is a great way to keep your spirits up and your energy high! Getting those endorphins in your bloodstream will counteract those other chemicals that make you just want to curl up under your down comforter until June. Exercise also boosts your immune system, helping to fight off those pesky winter cold germs that seem to be lurking everywhere this time of year.

Weight Gain, Change in Appetite
Feeling yourself reaching for the pita chips and cookies more often in the winter? A major symptom of Seasonal Affective Disorder (yes, that’s abbreviated SAD) is the craving of carbohydrates, particularly at the end of the day, when it gets darker. This is an unconscious effort to boost your serotonin and therefore your mood. Carbohydrates can cause water retention, weight gain and if you’re eating them mindlessly, you could be consuming way more calories then you should.  If you know you’re going to be eating more carbs in the evening, try avoiding them in the morning and at lunch time. If you are eating more carbs, make sure you’re also getting some good cardio in to burn it off!

Let’s recap. Even though you’re not going to be showing off your bikini any time soon, exercise is just as important (if not MORE so) in the winter.  So keep those joints warm, those spirits high and those calories burning and come in soon for your next ENRGi Fitness Workout!

categories: fitness

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in November!  Each should take about 30 minutes, so do them individually or combine them!

Workout #1: The Music Workout

You’ll need: A playlist of your favorite upbeat workout songs! Should be about 30 minutes in length. Change exercises when the song changes!

Song 1: warm-up, repeat exercises until the end of the song!

20 jumping jacks

20 squats

20 high knees

20 butt kicks

Song 2: upper body, take breaks as needed, repeat until the end of the song!

15 push-ups

30 count low plank (from forearms)

15 triceps dips

30 big arm circles from seated (do 15 front and 15 back)

Song 3: Legs, repeat until the end of the song!

10 lunges on right leg

10 low pulses in that lunge position

10 lunges on left leg

10 low pulses in that lunge position

20 squats or squat jumps

20 low pulses in squat position

Song 4: Cardio Blast! repeat until the end of song!

15 burpees

15 high knees (left and right count as 1)

15 jumping jacks

15 squat jumps

15 mountain climbers (left and right count as 1)

Then repeat the workouts for songs 2, 3 and 4 until the end of the playlist! Put a slow jam at the very end to stretch!


Workout #2: Jump Rope and Abs!

You’ll need: Jump rope (though this is OPTIONAL! Can work just as well with an IMAGINARY jump rope!), clock with second hand

After the warm-up, do the workout in this order:

Jump Rope Set

Abs Set

Jump Rope Set

Jump Rope Set

Abs Set

Jump Rope Set

Jump Rope Set

Jump Rope Set

Abs Set

Jump Rope Set

Abs Set


Warm-up: Jog in place 30 seconds, jumping jacks 30 seconds, squats 30 seconds, arm circles 30 seconds.

“Jump Rope” Set (practice each type of jump first before you begin the timer!)

30 seconds jump rope jog: alternating landing on one foot, then the other, as if you’re jogging in place

30 seconds jump rope with feet together: landing on both feet at the same time, on your toes and a little bounce after you land.

30 seconds jump rope jog

30 seconds jump rope with feet together

15 seconds double under: whip the rope around 2 times for each jump

15 seconds rest


Abs Set:
20 sit-ups

20 mountain climbers

20 crunches

20 left and right seated twists

categories: fitness, Workouts on the Go

Halloween is tomorrow and we know that you’re going to be tempted to indulge in some sweet treats.  Remember, everything in moderation! The American Heart Assosition recommends no more that 20 grams of sugar per day for women, 36 grams for men. A couple of these “fun size” bars and you’re going to hit your recommended daily amount! Check out this list Halloween Candy calories and sugar counts according to Eat This Not That and Fitsugar.com:

Reeses Pumpkin Snack Size: 170 calories, 16 g sugar

Brach’s Milk Maid Caramels (4 pieces): 160 calories, 16 g sugar

Twix minis (3 pieces): 150 calories, 15 g sugar

Airheads (3 pieces): 140 calories (and made with trans fat), 19 g sugar

Butterfinger Fun Size: 100 calories, 10 g sugar

M and Ms Fun Size: 90 calories, 11.5 g sugar

Reeses Peanut Butter Cup, 80 calories, 7 g sugar

Dum Dums (3 lollipops): 77 calories, 10.5 g sugar

Kit Kat Fun Size, 70 calories, 6.7 g sugar

Snickers: 72 calories, 7 g sugar

Tootsie Roll (3 pieces): 70 calories, 9.5 g sugar

Brach’s Candy Corn (11 pieces): 70 calories, 14 g sugar

3 Musketeers: 63 calories, 10 g sugar

Now and Laters (4 pieces): 53 calories, 10 g sugar

Nerds fun size box, 50 calories, 12 g sugar


Are you going to be indulging in a sweet treat tomorrow? What’s your favorite Halloween candy? Let us know!

categories: Nutrition

ENRGi members who take our conditioning classes regularly do a LOT of push-ups and pull-ups.  Push-ups are an awesome exercise that work your whole upper-body and core, but for a lot of people, they can lead to issues, particularly pain in the wrists.  We love our pull-up bars in the rowing room and our barre instructors love to challenge you with floor supported pull-ups on our custom made barres, but the day after some good pull-ups, your wrists and forearms might be screaming at you. Do you spend a good part of the day typing away on a keyboard?  Holding the wrists stiff while typing might also be aggravating the discomfort. Prolonged wrist pain (even after stretching and a day or two of rest) may be due to a more serious issue that you should discuss with your physician, but for normal wrist soreness try some of these tricks:

  • For push-ups, try pushing up from your knuckles with straight wrists, instead of your palms with bent wrists.  If there’s a set of dumbbells nearby, push-up while holding the dumbbells on the ground to take the pressure off your wrists.
  • Stretch out the top of your wrists before and after push-ups.  To stretch the top of your right wrist, hold your right hand up in front of your face, palm towards you. Put your left hand behind it, palm also towards you, so the back of your right hand is touching your left palm.  Push your right hand away from you, bending your hand at the palm and push your fingers towards your wrist with the left hand.  Repeat on the other side.
  • Stretch your forearms before and after pull-ups or gipping heavy weights. Hold your right arm out in front of you, palm away (STOP! In the naaaame of love…) as you push your right hand away from you, pull your fingers in toward you with your left hand.  Repeat on the other side.
  • Watch this video demonstration. And make sure to tell your doctor if you have prolonged pain.

Recovering from a wrist injury and not sure what classes to take or how to modify your exercises? Sign up for a Fitness Rx with one of our amazing trainers today!

categories: fitness, Healing

If you are succeeding in your fitness goals, you must have a drive that gets you through the door to the ENRGi fitness center, even on those days when you just feel like hitting the couch. You have that voice in your head that tells you to push through those last few seconds of the set, even when every muscle in your body is screaming at you to stop. What is that voice saying to you? Everyone has a different motivation to push through the hardest parts of their workout. If you have been struggling lately in your workouts, maybe it’s time for a new motivation! Here are some motivational thoughts our members and instructors use to help them keep going:

  • Remembering how good you’ll feel after the workout is over
  • Picturing someone who bullied you in middle school and knowing how much stronger than them you are now
  • Thinking about that extra piece of chocolate cake you’ll get to have
  • Pretending that everyone in the room is watching you, so you have to finish strong
  • Just telling yourself “I love this! This feels great!” (even if you don’t and it doesn’t)
  • Giving yourself a very specific long-term goal. Do you want to be able to do 10 pull-ups by the end of the year? To lose eight pounds in the next eight weeks? To run the marathon next fall? The more specific the better!

Are you still struggling with motivation? Have you hit a fitness or weight loss plateau? Sign up for a Fitness RX with one of our amazing personal trainers! We offer three different options to help get you on the right track and keep you accountable!

Fitness RX $85

  • 45-60 Minute Fitness RX Session w/ Trainer
  • Customized 4 week plan based on your fitness goals (trainer will register you for all classes for 4 weeks, all you need to do is show up)!
  • Measurements and weight taken (optional)
  • Email support w/ trainer: schedule emailed to you, follow up after two weeks and follow up at the end of the 4 weeks
  • 10 minute weight and measurement meeting at the end of 4 weeks

Fitness RX PLUS $99

  • Everything from the Fitness RX
  • One 60 minute personal training session

Fitness RX Ultimate Challenge $125

  • Everything from the Fitness RX
  • Two 60 minute personal training sessions

We hope we can keep you motivated and keep you moving towards all your fitness goals! Let us know if there’s anything else we can do to help!

categories: fitness, Goal

Sometimes you just want to dance.  Don’t you wish there was a way to avoid waiting until the late night hours, standing in a line in the cold and paying an expensive cover charge at a club just to get yo’ boogie on? Our dedicated members agree, WERQ® is the best way to bust a move, break a sweat and burn a ton of calories doing it!

No dance experience is necessary! The WERQ® warm-up demonstrates the moves you’re going to need for the rest of class, as well as warms up the body and gets the blood pumping. During class you’ll listen to all the top dance, pop, and hip-hop songs you love. You’ll follow along with the instructor as they lead you through some awesome choreography inspired by the real music videos.  Before you know it, you’ll be sweating like crazy and getting a great cardio and toning workout! You’ll even get a chance to work on your balance and flexibility (essential skills for a dancer!) in the yoga-inspired cool down.

We love seeing dancers of all types and abilities in our WERQ® classes.  In any given WERQ® class at ENRGi you’ll see men and women, 20-year-olds and 60-year-olds, experienced trained dancers and newbies.  All you need is a desire to shake, move,  and drop it like it’s hot and we guarantee you’ll have a blast doing it! Check out WERQ® at ENRGi, 6:45pm every Thursday and 10:00am every Saturday!

Want to learn more? Check out the official WERQ Website!

categories: fitness

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi. Here are some great on-the-go workouts for you to try in October! Do them individually or combine them!

“Book” yourself some great abs!
You’ll need: One heavy book, like a text book or dictionary, and one glossy magazine
Do 25 reps of each exercise! Go through the whole sequence two times!
Crunches- Hold heavy book with straight arms over your head and crunch up or sit-up
Twist- Sit on the floor leaning back with chest out touch the heavy book to the floor on the right, then the left and repeat! For more of a challenge, lift your feet off the floor.
Lower Ab leg lift- lie on your back, squeeze the book between your knees and lift it off the floor. For more of a challenge, try holding the book between your feet and lift with straight legs.
Plank sliders- Put the glossy magazine on the floor somewhere it will slide around. From standing, put your hands on the magazine on the floor. Slide it away from you until you are in a high plank or push-up position. Walk your feet in and repeat.
Plank reaches- get in a plank position and put the book about 12 inches in front of your head. Keeping the rest of your body as still as possible, reach forward and tap the book with your right hand, then your left.

Cardio Pyramid!
Needed: stop-watch or timer
Do each exercise for 15 seconds, go back to the beginning and do each for 30 seconds in the second round, then 45, 60, and 90. Do not rest for more than 15 seconds between any exercise or set!
High knees
squat jumps
jumping jacks
mountain climbers
burpees

Push-up challenge!
How many push-ups can you do in a row? Use this workout to test and improve your push-up endurance!
Warm-up by doing 20 jumping jacks, 20 high knees, 20 arm circles front and 20 arm circles back
Do as many push-ups as you can, chest going all the way down below your elbows. If you can’t do more than 3 this way, then push-up from your knees. Once you can’t possibly do another one rest your arms and do this:
10 sit-ups
20 squats
20 lunges
Then repeat the push-ups and try to do 1 more than you did in the last set!
Do the whole thing five times! Write down the maximum number of push-ups you could do in a row and then try for more next time!

categories: fitness, Workouts on the Go

We are so excited to announce a brand new, trademarked format coming this October to ENRGi! There’s nothing like this class anywhere around and it is going to revolutionize the way people think about fitness and wellness. Knead to Stretch® is a class led by our highly trained and licensed massage therapists. The therapist will lead you through a variety of deep muscle stretches and techniques to knead warmth and flow back into your muscles. This class feels as good as getting a massage and will often include hands-on bodywork from one of our incredible therapists, but is done in a group setting and is a more affordable option then a private treatment session.

Our fitness members can take this class at no additional cost. Non-members can purchase a regular class drop-in ($8 for first class, $20 after that) or opt for our new healing center only membership, which includes unlimited access to all of our yoga, meditation and healing classes, including Knead to Stretch®, for $69 a month. Here are all the healing center class offerings. You could get a massage treatment at a spa three times a week, which would cost you easily over $1000 a month, or you can come to Knead to Stretch® three, four or even five times a week and pay only $69. Click here to purchase this membership!

Our therapists come from all different backgrounds and have different specialties, so make sure to try all of their classes. Elements of Thai massage, deep stretching, deep tissue massage, medical massage and yoga will be explored. The more you come to this class, the more you will be able to understand your body and see how every aspect of your fitness, wellness and overall health are interconnected.

categories: Healing

Have you ever noticed how many squats you do in your ENRGi Fitness classes? Why are our instructors so obsessed with this simple exercise? Experts agree that the squat is probably the most important strength exercise you can do. No matter what your fitness goals, the squat will help you.  Trying to lose weight? Since the squat primarily uses the biggest muscles in your body, you have to use a high amount of energy and using energy means burning calories. Trying to build muscle? The squat is such a physically demanding, total body exercise that it encourages muscle growth.  Trying to stay healthy for the functional activities of day-to-day life? Having a strong squat will help you pick up and lift heavy things without injury and get up from seated easily, a task that becomes harder as we age. Just want to look nice as you’re walking away? The squat will give you that booty! Here are some tips to make sure you’re squating properly:

*Stance: Make sure your feet are far enough apart. Jump up in the air as high as you can and then land.  Check out where your feet naturally land to catch you.  That’s where your feet should be for your squat.

*Weight distribution: Weight should be back in your heels.  You should be able to wiggle your toes.  Make sure you butt is going back as you go down like you’re about to sit in a chair. This should protect your knees by keeping them from going past your toes.

*Breathing: Inhale down, exhale as you come up.

So pop a squat, or two, or twenty! The more you do, the stronger you’ll be!

categories: fitness

Are you lifting a can of soda to your lips right now? Are you about to reach for a mid-day candy bar? Wait! Ask yourself these questions first before you eat anything!

How will it make me feel right now?

Ok, most of us don’t have a problem asking this one.  Basically, will it taste good? Will it satisfy my craving of the moment? Though it is important to enjoy your food, this is sometimes the only question we ask and answer.  Read on!

How long will it make me feel full?

Are you going to feel full enough to stop eating? In half an hour are you going to be hungry again?  What about in an hour or two? Fruits and vegetables take up a lot of space in your stomach and you digest them slowly. You’ll feel full for longer without needing to eat a lot of calories. A little bit of “good” fat (think olive oil, nuts or avacado) can help trigger a “full” feeling as well.  Recent studies show that having a lot of artificial sweeteners can actually cause you to become hungry soon after consuming them.

How will it make me feel during my next workout?

Ever crash during cardio? Felt muscle weakness while you lift weights? You may not be fueling your workouts correctly.  A small carbohydrate snack before a workout can give you the energy you need to get through.  Too heavy a meal before a workout and you may feel bloated, slow, get a cramp or feel nauseous.

How will it make me feel 10-20 years from now?

Let’s be honest, most of panic when we see Christmas decorations in September.  We don’t want to think three or four months into the future, so why think about a decade or two from now? The fact is that Americans have a one in three chance of getting heart disease sometime in their lives. This percentage goes down dramatically when you eliminate risk factors like an unhealthy diet.  In addition current research also shows that the foods you eat can lower your risk of getting cancer, alzheimer’s and all kinds of other diseases.  Let the food you eat today make you strong today and strong for life!


So can you answer these questions about your next meal? What are other reasons you choose to eat the foods you eat? Let us know in the comments!

categories: fitness, Nutrition

We love seeing you all here everyday! However we understand that sometimes you need to be able to get yo’ workout on when you’re away from ENRGi.  Here are some great on-the-go workouts for you to try in September!  Do them individually or combine them!

Workout 1: Sweaty Solitaire!
You’ll need: Deck of cards, 30 second timer

Shuffle the deck, go through the whole deck and let the cards tell you what to do! Pick a new card every 30 seconds! Should take you exactly 31 minutes

Diamonds: Push-ups
Hearts: High knees
Spades: Squat jumps
Clubs: Crunches (or sit-ups)
ALL Aces: Burpees
ALL Kings: Hold plank

Workout 2: Running Pyramid
You’ll need: A watch and the great outdoors! Can also be done on a bike or stationary bike or treadmill. Each “easy” is twice the length of the “hard” section that precedes it.  Go up the pyramid, then down. About 25 minutes.
Warm up 2-3 minutes walking.
15 seconds hard run – 30 seconds easy run or walk
30 seconds hard run – 60 seconds easy run or walk
45 seconds hard run – 90 seconds easy run or walk
60 seconds hard run – 2 minutes easy run or walk
90 seconds hard run – 3 minutes easy run or walk
60 seconds hard run – 2 minutes easy run or walk
45 seconds hard run – 90 seconds easy run or walk
30 seconds hard run – 60 seconds easy run or walk
15 seconds hard run – 2-3 minute cool-down walk

Workout 3: Beat your time!
After a 2 minute warm up of jogging in place, doing jumping jacks and easy squats, go through the workout twice and time yourself.  Try to beat your time from the first set in the second set!

10 burpees, 1 squat jump
9 burpees, 2 squat jumps
8 burpees, 3 squat jumps
7 burpees, 4 squat jumps
6 burpees, 5 squat jumps
5 burpees, 6 squat jumps
4 burpees, 7 squat jumps
3 burpees, 8 squat jumps
2 burpees, 9 squat jumps
1 burpees, 10 squat jumps

10 push-ups, 1 star jump (BIG jumping jack)
9 push-ups, 2 star jumps…(repeat pattern as before)

Finish with 100 high knees

Stop the timer and do it again!

 

 

categories: fitness, Workouts on the Go

One of our most common questions we receive here at ENRGi is “What classes should I take?” With over 140 different class offerings each week and a schedule that’s constantly being updated and upgraded, we know that deciding on a workout schedule can be more confusing than picking out IKEA furniture! Here are some tips that we hope will help with our classes! If you’re at IKEA, just go with the KNUTSTORP.

Balance your strength and cardio each week
Research shows that the most effective workout plans incorporate both strength training and cardio.  Make sure that your week includes a healthy balance of both for the best results! Many of our classes give you both the strength and cardio in a single class period (Shredded, Ultimate Conditioning and  Abs fusion, just to name a few)

Mix it up!
Have you hit a weight loss or fitness plateau? Do you always hit the same two or three classes every week? It may be time to mix it up and try something totally new for a week! Don’t worry, you can always go back to your standing date with Zumba or Turbokick  next week, but you may find that your body responds in awesome ways to throwing it a new challenge.  Muscle confusion is a key element to improving your fitness so give your muscles a confusing week of new classes!

Schedule healing time
Though we LOVE your dedication to daily fitness, doing a hard workout seven days a week can actually be counter-productive.  The down time between workouts is essential for your muscles to rebuild and for your body to adapt to the exercise so that you can return to your workouts stronger.  Check out our healing and meditation class options to help you focus, relax and renew sore muscles effectively!

categories: fitness, Goal, Healing

We now offer Massage and Acupuncture Treatments in our brand new 3rd floor healing center.  Most of our members have experience with massage but are unfamiliar with acupuncture and what it can do for you.

Acupuncture is a form of alternative medicine that has been around since ancient times.  Your acupuncture practitioner will stimulate points on the body by penetrating the skin with thin needles.   When these points are stimulated, energy can be properly restored to its correct flow throughout the body.  The needles used are very small, only pinch slightly when going in and are disposable.  Fresh ones are used for each patient and each treatment.

Acupuncture can be used to treat disorders and ailments all over the body.  Everything from sore throats and hay fever to PMS and Infertility.  It can even help you quit smoking and help with insomnia!

Sounds too good to be true, right? Many people who have tried various drugs and traditional Western Medicine for their conditions/ailments have found that acupuncture has treated their maladies better, for usually a lower cost and with fewer side effects.

A few things to know before your treatment:

You should eat something small about 2 hours before and treatment and you should avoid exercise for at least 3 hours before and after your treatment.  Some people feel slightly dizzy or light headed right after treatment.

Brush your teeth, but not your tongue.  Avoid coffee, juice or anything that might stain your tongue.  Looking at your tongue is an important part of the diagnostic process for the practitioner.

Relax after your appointment.  Avoid caffeine and alcohol and drink plenty of water!

We hope that this sparks your curiosity and answers some of your questions about acupuncture! If you have further questions, e-mail us at info@enrgifitness.com and we can put you in touch with one of our amazing acupuncture practitioners.  Even if you’re unsure or skeptical, go into your appointment with an open mind.  Maybe you’ll begin to think about how your body works in a whole new way!

categories: Healing

Many of our members and instructors use various heart rate monitors and wearable fitness trackers.  These devices can be great if you’re monitoring your calories, if a doctor has told you to monitor your heart rate or if you just want to know more about how your body behaves in a workout! Most of these toys now come with training guides, personal stat tracking software, and even ways to integrate your training with social media. There are many types of these devices, so before you buy you should figure out which kind is right for you!

Pedometer Watch/Device

Through motion sensors, these watches/devices track your steps to give you an estimate of calories burned (based on your weight) and distance traveled (based on your height/stride).  Some also monitor heart rate for a more accurate read of level of exertion.

Pros: Relatively inexpensive, can use all day long to track activity

Cons: Not as accurate when recording distance.  Not great at tracking activities such as biking or weight training.

Check out: Fit Bit (www.fitbit.com) very small and lightweight.  Can also monitor your sleep levels with included wrist band.  About $100.

GPS Watch

With GPS technology, these watches can tell you down to a hundredth of a mile how far you’ve traveled.  They estimate calories based on distance and weight or from a heart rate monitor. Great for biking, walking and running.

Pros: Incredibly accurate, a must-have for distance runners and bikers

Cons: Can’t use indoors.  Not intended for fitness classes.

Check out: Garmin Forerunner 310XT (www.garmin.com) this particular model is waterproof so you can take it in the pool and can easily be mounted on a bike. About $250

Wearable Calorie Management Systems

These nifty little devices are meant to be worn all day and night, usually on the upper arm, and monitor total caloric burn with extreme accuracy.  They calculate calories based on Galvanic Skin Response (sweat), skin temperature and heat flux and motion/steps.  With their online and smartphone guides you can log food intake as well to give you a thorough record of your progress.

Pros: Highly motivating, can track all kinds of activity including fitness classes, daily activities, even sleep.

Cons: The only way to access the data for these devices is to buy a subscription to their online tools, which is an extra monthly fee.

Check out: BodyMedia Fit System with LINK armband (www.bodymedia.com)  this armband is Bluetooth enabled, getting all the data to your smartphone in real time.  About $200 (plus $10/month subscription to smartphone app/online tools)

 Do you use a fitness tracker? Have you tried one in the past? Let us know your thoughts in the comments!

categories: fitness, Goal, Uncategorized