Trampoline Workouts are HIP

trampoline workouts

Written by: Kayte Corrigan

As a kid, rebounding is so much fun, from jumping on the bed to mastering a pogo stick. However, this quality of movement has greater benefits then nostalgia from your youth. Trampoline workouts improve balance, bone density, coordination, cardiovascular fitness and organ function. A study by NASA Scientists has shown that rebounding for 10 minutes is better workout than 33 minutes of running.

The fitness trampoline makes a normally high impact exercise, low impact by absorbing 80% of the shock. The period of acceleration and deceleration is increased. This is much easier on the joints compared to running or jogging on a hard surface with no give at all. It also allows bones to become stronger as they respond to the pressure of the rebound over time.

Rebounding can actually help you get rid of toxins in the body. Bouncing on a trampoline stimulates your lymphatic system that helps rid toxins and waste. The change in gravitational force increases blood flow more than exercises on flat land, thus increasing the amount of toxins flushed from the body by around 15%!

With your core stabilizing your balance, you’re toning and getting cardio in one! HIP Studio incorporates the fitness trampoline in Bag of Tricks and 30/30 Burn Classes.

Exercise Explorer: Cardio Kickboxing Classes

cardio kickboxing classesCardio Kickboxing classes at HIP Studio incorporate high intensity interval training while producing head to toe results. Every punch, kick, elbow, knee, duck, dodge and block originates from a tight stable core. Your abs work at all times so you don’t have to do a million crunches.

Each kick isn’t just about gaining powerful defined legs, but also improving balance, agility and joint health. And the punch isn’t just about your bicep, the power comes from a strong back and shoulder stabilizers. Not only will this strength keep your shoulders in working order, but muscles define your arms.

Kickboxing classes at HIP Hermosa Beach add a cardio element to promote a healthy heart and improve metabolic rate to burn mega calories. In addition to getting aggression out you’ll also be improving your coordination and heart function. Cardio Kickboxing has all the benefits of a total body workout, and you’ll learn a thing or two about self-defense.

30/30 Burn & Reform

Written by: Kayte Corrigan This is the perfect time of year to go exercise exploring! Sign up for our 30/30 Burn and Reform. If you haven’t tried it, you’ve seen it on the schedule. Maybe you’ve even heard some talk around the water cooler. It’s our newest class from trainer, Maggie McKaig! If you love Maggie’s tough High Intensity Pilates classes and can’t get enough of Bag of Tricks, you’re going to love this class.

In the Pilates room, the first 30 mins of class is dedicated to interval sprints on the fitness trampoline. You’ll reach new heights and set personal bests with a great mix of low impact cardio exercises on the tramp. By incorporating light weights, your arms get a burn too while your legs bust down calories. It’s a high intensity sweat, so bring your water and towel. The second half of class takes it down to the reformer so you can focus on form. On the machine, get back to basics by touching the core of Pilates principals. These exercises focus on stability, technique, and strength. It’s a great way to reconnect and refresh your Pilates practice. 30/30 Burn & Reform is also perfect for new HIPsters. This class dips a toe into Bag of Tricks and High Intensity Pilates so you can test a little of both classes in one! Anyone who wants a mix intense cardio and classic Pilates should add this to their schedule.

Want to know more behind the madness?

Maggie’s inspiration: I love to run or swim before I take Pilates.  Why not just combine the two?!  Get the heart really pumping and burn calories before taking it slow on the machine.  Now if I could only incorporate a swim somehow into the mix!!  

 We’re working on getting that lap pool for you, Maggie. Hermosa Beach zoning just won’t let us put one in the parking lot. Can’t wait to see you in 30/30 Burn & Reform!

  • Due to limited space and equipment, please note there are 8 spots available in each 30/30 Burn & Reform. After 8 clients reserve spots, there will be a waitlist.
  •  We highly suggest you bring a towel for the second half of class. Sweaty palms make slippery planks. Safety first!
  • Feedback is appreciated. If you love this class let us know what time you’d like to see it on the schedule. If you have any other comments, let us know how we can make it better.

The Science Behind High Intensity Interval Training

high intensity interval trainingWritten by: Kayte Corrigan

You’ve heard of it, and you’ve seen it. If you’ve taken Bag Of Tricks, you’ve done it. High Intensity Interval Training, or HIIT, is a great time saver for your workouts and science backs the benefits.

HIIT is a set of short bursts of intense exercise balanced with short breaks for quick recovery. Studies of young healthy college students have shown this type of training produces the same benefits of long duration endurance workouts. Push a little harder, a little faster for a shorter amount of time? Yes please!

Going “all out” and pushing yourself slightly beyond your comfort zone for that day in the intervals helps deliver fuel and oxygen to muscles more effectively, burning fat and calories just like endurance exercises. In a high intensity set you go beyond the upper end of your aerobic zone burning calories as you recover from the burst. Burning it off while you take break, that’s right. All while boosting your overall cardiovascular fitness!

Although Scientists are still researching HIIT and the secrets to its success in half the time, they can say it stimulates many of the same cellular pathways responsible for the results seen from endurance training. Remember that warming up and cooling down is important for HIIT, don’t stop abruptly. Listen to your body during exercises. Pushing it to your limit is different then going beyond your limit.

Get HIP with HIIT, incorporating it in your weekly routine it backed by science, after all. If you have any questions be sure to ask your Bag Of Tricks instructors.

Foodie Friday – What To Eat After A Workout, Written by: Kayte Corrigan

It’s a tough decision, post exercise meal. You need to nourish your body, but you also don’t want to undo all the good that you’ve done in your workout. Many workout warriors can get very hungry after a workout making overeating easy. Eating anything and everything is dangerous, but eating the right meal or snack will refuel and repair your muscles properly.

First and foremost, rehydrate. Then choose whole grains and fiber for consumption during your “refueling window” (30mins – 2 hours post workout). During this time your body can process carbohydrates faster and replace muscle fuel to get ready for your next workout. Incorporate protein as well. Protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that’s about 10-15 grams for most people.

If you’re on the go, fresh smoothies are a quick option. Sandwiches on whole grain bread, stir-fry and veggie omelets are also great meal options. Eating at the right times is essential to keep your energy up and your body performing at it’s highest quality. 

Foodie Friday – Skinny Enchiladas, Written by: Kayte Corrigan

Turn leftover chicken into a Friday fiesta with some summer squash from the farmer’s market. This low carb and gluten free recipe is a great alternative if you have pallet for the Mexican fare. Yellow squash and zucchini are rounding out their season, so grab these fine veggies at their best. Zucchini is fat free, cholesterol free, low in sodium, rich in manganese and vitamin C and has more potassium than a banana. Bigger is not necessarily better. Small to medium sized zucchinis are the most flavorful and the darker the skin, the richer the nutrients. Chicken enchilada boats make a great end of the week treat with some zip and a healthy twist!

Chicken Enchilada Stuffed Zucchini Boats

Skinnytaste.com

Servings: 8 • Size: 1 zucchini boat • Old Points: 2 pts • Points+: 3 pts

Calories: 116 • Fat: 3.5 g • Protein: 12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g

Sodium: 410 mg (without salt)

Ingredients For the enchilada sauce: 

    olive oil spray (I used my Misto)

    2 garlic cloves, minced

    1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy

    1-1/2 cups tomato sauce

    1/2 tsp chipotle chili powder

    1/2 tsp ground cumin

    2/3 cup fat-free low-sodium chicken broth

    kosher salt and fresh pepper to taste

For the zucchini boats:

    4 (about 32 oz total) medium zucchini

    1 tsp oil

    1/2 cup green onions, chopped

    3 cloves garlic, crushed

    1/2 cup diced green bell pepper

    1/4 cup chopped cilantro

    8 oz cooked shredded chicken breast

    1 tsp cumin

    1/2 tsp dried oregano

    1/2 tsp chipotle chili powder

    3 tbsp water or fat free chicken broth

    1 tbsp tomato paste

    salt and pepper to taste

For the Topping:

    3/4 cup reduced fat shredded sharp cheddar

    chopped scallions and cilantro for garnish

For the enchilada sauce: In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

For the Zucchini Boats: Bring a large pot of water to boil.

Preheat oven to 400°. Cut zucchini in half lengthwise and using a small spoon or melon baller, scoop out flesh, leaving 1/4” thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.

Drop the zucchini halves in boiling water and cook 1 minute; remove from water.

In a large saute pan, heat oil and add onion, garlic and bell pepper. Cook on medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini and cilantro; season with salt and pepper and cook about 4 minutes. Add the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, then add in chicken; mix and cook 3 more minutes.

Place 1/4 cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken mixture, pressing firmly.

Top each with 2 tablespoons of enchilada sauce, and 1 1/2 tablespoons each of shredded cheese.

Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and cilantro for garnish and serve with low fat sour cream if desired. 

http://www.skinnytaste.com/2012/08/chicken-enchilada-stuffed-zucchini-boats.html

Foodie Friday: Post Workout Hydration, Written by: Kayte Corrigan

Refuel to recover, and it’s not just food. Replenishing your fluids is vital especially if you just completed a high intensity workout. After an hour of moderate exercise, the average workout warrior loses about one quart (4 cups) of fluid, which should be replaced for proper recovery. 

Drinking plain water after a workout less than an hour long is great for rehydrating. If you are working out longer or sweat more, consider a sports drink with electrolytes.

Coconut water, or “Nature’s Sports Drink” is also a great recovery for moderate activity. It has five times the potassium of Gatorade, aiding in cramping and has all the electrolytes of a sports drink. However, Coconut water has 400mg/liter of sodium compared to the 600mg in Gatorade that replaces the sodium lost in sweat.

Depending on how much fluid you lose and the duration plus the intensity of your work out, choose the rehydrator that’s right for you. If you don’t know, go with H-2-O! It’s essential for your recovery.

Coconut water is a perfect recovery drink for High Intensity Pilates. For more on Nature’s Sports Drink check this out: http://www.sciencedaily.com/releases/2012/08/120820143902.htm