Instructor Spotlight- Susan Foley!

Susan Foley

Susan holds a B.A. in Theater Arts from the University of California at Santa Cruz and is also trained in Ballroom Dance and instruction. She originally came to Pilates through Lisa Graham, founder and owner of Agile Monkey Pilates in Santa Cruz, California. Pilates taught Susan how to understand and work with many of her postural deviations, with which she constantly struggled as a performer. She studied for several years with Jeannette Palmer who inspired and encouraged her to pursue teaching. Susan received her training and certification from Pilates Academy International in New York City. She taught as a senior instructor at Pilates on Fifth and as a recurring substitute instructor at Mark Morris Dance Center. She welcomes students of all fitness levels and incorporates modifications appropriate for each individual to ensure that the everyone is working optimally and safely for their own body, skill level, and background.

Originally from: California (Bay Area)

 
Currently live: Shoreline

 
Everything you teach (are certified in): Pilates mat & apparatus, ActivCore, Cardiolates, Silk Suspension system, CoreAlign


When/where did you first discover Pilates/Barre/TRX/etc?: A friend of mine who was getting certified in Pilates needed a person to practice on and she asked me. I had never heard of Pilates before and we met weekly for a private session every Friday evening. I was hooked after the first 5 minutes.


Favorite class you teach: Reformer Pilates


Favorite past time: Hanging out at the beach


Hobbies: Running, Cycling

 
Family/pets: I have one older sister who lives in NYC. I had a fish named Warren, but he passed recently.
 

Mantra: Life is short, enjoy it.


Book a class with Susan



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Instructor Spotlight- Ashleigh Shane!

AshleighBlore[1]
As well as being a part of the Power BARRE instructor team, Ashleigh is also certified in and subs yoga. Constant curiosity and her love of dance led her to become Barre certified in 2016, and she finds that teaching this new format is quite possibly the most fun you can have at “work." Her classes seek to uplift, inspire and challenge students to honor and celebrate where they are each and every day. She truly believes that movement, coupled with a wicked playlist and a little bit of sweat can remedy just about anything.

Originally from: Port Angeles, Washington 


Currently live: Seattle 

 
Everything you teach (are certified in): Yoga (all styles) & Barre 

 
Other job(s)?: Volunteer for United Way reading to underprivileged kids ages 3-5

 
When/where did you first discover Barre?: 10 years ago in San Francisco. My sister was going to grad school there and when I went to visit she insisted I try this new amazing workout she had found. It WAS amazing and also kicked my butt! I loved it.

 
Favorite thing about Barre: The rhythmic nature of it. Each class is like a mini-dance party, where we get to rock out and break a sweat together. Making my playlists has become kind of a mini hobby! I am constantly on the hunt for fun encouraging songs.

 
Favorite past time: reading 

 
Hobbies: Travel, checking out new restaurants, cooking, going to concerts and as of last weekend skiing! My husband and I just tried it for the first time last weekend and loved it.

 
Family/pets: husband Ryan & Brittany Spaniel puppy Charlie who we treat like an actual child. 

 
Hidden talent: I can speed read!

 
Something not many people know about you:  I have an unusually strong sense of smell, it's really more annoying than helpful in most situations.

 
Mantra: so many! One of my favorites "If it doesn't challenge you then it doesn't change you."


To see Ashleigh's current favorite playlist, and to follow her on Spotify click here.

Book a Class with Ashleigh

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Ashleigh's Power BARRE Playlist


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One of the best things about TRIBE's Power BARRE classes is the music! BARRE instructor, Ashleigh Shane, shares her current favorite playlist to get you through the shakes and quakes of class:

Uncatena - Sylvan Esso
Pieces - Tanlines
Breaking Free - Night Rights
Oh Lord - Mic LOWRY
Love Me Down - Britney Spears
Bitter Sweet Symphomy - The Verve
Harvest Moon - Poolside
Madness - Muse
Goodbye - Who is Fancy
Pretty Girl - Maggie Lindemann
Spinning - Grouplove
Love Me Better - Love Thy Brother
You Learn (Acoustic) - Alanis Morissette

You can see this and more by following Ashleigh on Spotify!



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How Broncos' Von Miller stays the fastest LB in the league

Von Miller

Linebacker training: Von Miller’s high-intensity football workout

by Matthew Jussim via mensfitness.com

Denver Broncos linebacker Von Miller is always crushing it. So his rise to the top of the crop in the NFL—he's the the highest-paid defensive player in history—is no fluke. When it comes to hitting the gym, the linebacker is laser-focused on his training.

What sets Miller apart from other defensive players in the league is his speed for a man his size: The 6'3'', 250-pound linebacker put up a 4.49-second 40-yard dash time in his pro day workout, faster than Carolina Panthers quarterback Cam Newton and nearly as fast as Pittsburgh Steelers receiver and return man Antonio Brown. Miller's agile, too: His 11.15-second 60-yard shuttle time ahead of the 2011 NFL Draft broke the combine linebacker record.

That speed comes from his hard work in the gym on his lower body: "Core and legs are always the priority for me," Miller says. During the offseason, he works out three to five hours per day (broken up into multiple workouts), and he’s a fan of high-intensity training to help keep his fat burn high and rev up his metabolic engine. “One of my favorites is pulling a tire,” Miller says. “I also enjoy the different explosive jumping movements with the acceleration and deceleration drills we do.”

But if there's one area Miller especially hammers, it's his hips, which ensure he stays explosive. He thinks functional movement workouts are a major key to his success: "Everyone is strong," Miller says. "But if I can move better and activate the right muscles at the right times, that gives me an advantage."

Read Full Article


To use Von's training principles, try out any of TRIBE's Power classes. They are high-intensity and functional movement workouts that target specific muscle groups to raise your metabolic rate and keep your endurance and stamina up!

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Instructor Spotlight- Leslie Woodward!

LeslieWoodward1

Leslie is a holistic nutritionist and yoga therapist recently having relocated to Seattle from Aspen, Colorado. In her nutrition practice, she works with clients wanting to lose weight, heal digestive issues, and increase overall vitality. She also specializes in creating custom cleanses to make the detox experience safer and more efficient. As a yoga teacher, Leslie specializes in an alignment-focused Vinyasa yoga as well as more therapeutic stretch classes. Leslie is also a Phoenix Rising Yoga Therapy practitioner, which is a combination of yoga and talk therapy, where assisted movement and simple dialogue are combined to increase relaxation and awareness, heal emotional trauma, and improve decision-making skills.


Originally from: Naples, FL


Currently live: Madison Valley


Everything you teach (are certified in): Yoga

 
Other job(s)?: Nutritionist and Yoga Therapist

 
When/where did you first discover Yoga?: I fell in love with yoga when I was a freshman at Boston College and it changed my life forever.

 
Favorite past time: Trail Running and Skiing are my big loves! I grin like a total goofy maniac while doing both. 

 
Hobbies: Trail running, skiing, hiking, cooking , and visiting (and cooing at) the sea otters in the aquarium! 

 
Family/pets: My husband Peter and I rescued a very cute (and incredibly sassy) black lab named Pema. We think this is what having a teenage daughter must be like... so hopefully we're slightly more prepared for the human variety. 

 
Hidden talent: Hm... possibly a general obsession with the perfect bite of food! I love cooking and coming up with a perfectly balanced, hugely flavorful bite.

Leslie's Morning Smoothie Recipe


Something not many people know about you: I lived in Nepal to study in a Tibetan Buddhist monastery.

 
Mantra:

“In Louisville, at the corner of Fourth and Walnut, in the center of the shopping district, I was suddenly overwhelmed with the realization that I loved all those people, that they were mine and I theirs, that we could not be alien to one another even though we were total strangers. It was like waking from a dream of separateness, of spurious self-isolation ... Then it was as if I suddenly saw the secret beauty of their hearts, the depths of their hearts where neither sin nor desire... can reach, the core of their reality, the person that each one is in God's eyes. If only they could see themselves as they really are. If only we could see each other that way all the time. There would be no more war, no more hatred, no more cruelty, no more greed... I suppose the big problem would be that we would fall down and worship each other. "

-- Thomas Merton

www.lesliewoodwardwellness.com 


Book a Class with Leslie


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Morning Smoothie Recipe

smoothie

by Leslie Woodward via lesliewoodwardwellness.com

TRIBE yoga instructor, Leslie, says this smoothie is her favorite way to start her day and refuel after moving her body. Perfect early morning to go recipe!

1 cup coconut/hemp/almond milk (pick one, not all!)
1 brazil nut
2 walnuts
1 tbsp pumpkin seeds
1 tbsp hemp seeds
1 tbsp coconut butter or coconut oil
1 tbsp almond butter
1/4 avocado
1/2 cup bluebrries
1/2 cup cranberries
squeeze of lemon and a bit of stevia if you have a super sweet tooth like me :)
handful of greens (kale/chard/spinach/whatever you have on hand!)

Blend well, pour into a glass, and enjoy! This smoothie is filled with amazing healthy fat and protein and loaded with nutrients to keep you energized throughout your day!


Read Original Article

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The Effects of Music on Your Workout


Section of How Music Can Enhance Your Workout
By Fara Rosenzweig via active.com

Fitness Music 2

It's not rocket science; music fuels your workouts. It's no wonder many fitness buffs and endurance athletes put their headphones on and tune the world out during physical activity. No matter what their training routine entails, music can help athletes of all kinds get into the "zone" and perform their physical best.

So how does music enhance workouts?

The Effects of Music on Exercise
The link between music and exercise is not new. B.C. era rowers used music for their work on Roman Galleys, according to Carl Foster, Ph.D., director of the Human Performance Laboratory and research director of the Clinical Exercise Physiology program at the University of Wisconsin.

"The guy is sitting there beating his drum, which drives the basic rowing rhythm. Part of that is coordination—you want the rowers to row together—but part of it is that people will naturally follow a tempo," says Foster. "It's just something about the way our brain works."

Research exploring the link between music and exercise began in the 1920s and continues today. According to Robert Sewak, PD, author of the article Striking the Right Chord With the Music You Choose, scientists in 1935 discovered a simple tempo change in music caused the respiration rate to change.

As they observed more data, scientists also noticed that music:

Changed the heart rate
Affected blood pressure
Changed the metabolic rate
Reduced physical and mental stress
Reduced fatigue
All of these things aid the flow of energy in the human body.

The sound waves of music enter your ears and turns into pulses or vibrations, which travel to the nerves in the brain. The pulses influence the brain, which then translates to the body's movement.

Music with a fast beat subconsciously travels through your brain down to your fingers which allows them to tap to the rhythm. Pay attention next time you're listening to music at your desk. Notice how your body moves without any thought.

Read Full Article Here

TRIBE instructors are known for having the BEST playlists. Get motivated by one of Jessie's (Kickboxing and TRX/BARRE instructor) playlists by clicking here.

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Music to Keep You Motivated

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We've all been there... you're in the middle of a Power class at TRIBE, the instructor says 10 more seconds, and you wonder how you will ever possibly make it through. Then the music gets turned up, you lose yourself in the beat, and before you know it, you've completed the reps without breaking. You. Are. A. Badass. Music has a way of keeping us focused and in "the zone" during those toughest moments. As instructors, we are constantly getting asked what certain songs are that we used in our class. Well, TRIBE instructor, Jessie is here to share one of her favorite playlists that we think will keep you energized throughout your entire workout! 

(14 Songs, 56 min)

1. Celeste (ASOT 792) by Dimension
2. Green Light- Freemasons Remix by Beyonce, James Wiltshire, and Russell Small
3. We are Family (Original Edit) by Groovestylerz
4. Drums Rockin- Original Mix by Low Steppa
5. Say Something- LuvBug Remix by Karen Harding
6. The Water Dance (feat. Pitbull) by Chris Porter, Pitfall
7. Bang Bang by DJ Fresh, Diplo, R. City
8. Kill the Lights (with Nile Rogers) Audien Remix by Alex Newell, Jess Glynne
9. WTF (Where They From) by Missy Elliott, Pharrell Williams
10. Gotta Work by Amerie
11. Places by Martin Solveig, Ina Wroldsen
12. 4ware by Deadmau5
13. Nocturnal- Disclosure V.I.P./Radio Edit by Disclosure, The Weeknd
14. Gemini Feed by Banks

You can also view and listen to this playlist on Spotify!

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Affordable Fun This Weekend!

High_rise_view_of_Capitol_Hill_at_night,_looking_east_from_Pine_and_9th

Winter is upon us, and what's more fun during the holiday season than to get bundled up and meet up with friends and family to try out something fun going on in your neighborhood- all with a cup of hot cocoa in your hand? With all the winter festivals, concerts, and events happening throughout Seattle, there is something for everyone this weekend! And a lot of them are very affordable, or even free!

Don't forget the Capitol Hill Farmer's Market on Broadway and Pine every Sunday to take advantage of your local and fresh winter produce!


What to do this Weekend

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Instructor Spotlight- David Lyman!

DavidLyman1


David brings his extensive knowledge and body awareness to each class he teaches. As one of the NICEST people you will ever meet, clients love the fun and happiness that come from a David session!


Originally from:  Richfield, Utah
 

Currently live:  Capitol Hill
 

Everything you teach (are certified in):  I am certified in Pilates Reformer and Mat Pilates (test results pending), including beginning and advanced.  As a Certified Personal Trainer, I hold four certifications from the National Academy of Sports Medicine.  I also have a TRX Suspension Trainer and a PiYo certification.  I have taught HIIT, Power Reformer, TRX, Foam and Stretch, and Fit Recess at LAB5.  Currently I teach Tone and Stretch and Reformer Pilates.

 
Other job(s)?:  I am a fitness writer for a new fitness app (top secret).  I used to be a Certified Public Accountant, but I have finally fully transitioned to fitness work.


When/where did you first discover Pilates/Barre/TRX/etc?:  My wife introduced me to YouTube videos from Cassie Ho.  Cassie Ho's videos are hilarious, and I was quite surprised at the intensity of the core work.  After a neck injury following YouTube routines, I decided that I needed to take Pilates only from well qualified instructors.  LAB5 subsidized my Reformer and Mat teacher training, which I recently completed, and the rest is history!


Favorite class you teach:  Reformer Pilates, the core work is intense!


Favorite past time:  Pokemon Go!  


Hobbies:  Cycling, running, karaoke


Family/pets:  I am married to a wonderful woman named Kelly, who has two of the world's cutest chihuahuas, Wally and Trixie (Trixie is short for Bellatrix LeStrange).


Hidden talent:  Music!  I play drums and some piano, and I used to be a sing barbershop.


Something not many people know about you:  I traveled all over the Northwest as a belly dancing drag queen for charity events.  While dressed as Lady Gaga, I once performed on the stage in front of TRIBE during the Capitol Hill Pride Fest. 


Mantra:  Carpe Diem!  Seize the Day!


Anything else you might want the Tribe members to know about you:  I have traveled to a dozen countries and I used to live on Waikiki!

Book a Class with David






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