Why We Exercise in Tribes

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Benefits of Group Exercise
Written by Shawn Dolan, Ph.D., R.D., CSSD via acsm.org

As kids, we loved to get together to play with our friends. As teenagers, our world revolved around our friends; oftentimes, our friends dictated our choice of activities. As adults, we still enjoy being active with friends, but don’t always feel like we have the time or opportunities to do so. Group exercise provides us with an opportunity to feel young again and be physically active with others.
Group exercise is typically described as exercise performed by a group of individuals led by an instructor. A variety of group exercise formats exist, including (but not limited to) aerobics and dance choreographed to music, BOSU, core conditioning, Pilates, yoga, muscle conditioning, step, indoor cycling, kickboxing, sculpting, fall prevention and boot camp. Your choice of classes depends on the club or studio you attend, the expertise of the instructors, and the amount of time you have.
Group exercise offers a variety of benefits you might miss out on if you choose to work out on your own. Some of the benefits include exposure to a social and fun environment, a safe and effectively designed workout, a consistent exercise schedule, an accountability factor for participating in exercise, and a workout that requires no prior exercise knowledge or experience. Let’s take a look at how these benefits might apply to you.

A common reason given for quitting an exercise program is boredom. A variety of class formats will keep you motivated and interested, as well as give you different instructor styles, music selection, and interaction with other participants. For many, an hour-long workout goes by very quickly when there is music playing and you are trying new exercises. People stay interested because of the social atmosphere provided by group exercise. This offers camaraderie and accountability among participants, as well as between participants and instructor.

Most people know exercise is good for them and want to begin exercising. However, they do not know the first step to take. They are bombarded with urgent messages from the media to exercise, but receive little guidance on how to initiate that process. This can be a very overwhelming task, especially when our lives are hectic. Group exercise offers a workout for all levels, ranging from beginner to advanced. Participants do not need to know how to develop a safe and effective workout or which machines to use or for how long; it is already done for them. They simply have to show up with a positive attitude, participate, and most importantly, have fun.

An exercise class structured with a purpose can be beneficial for people with limited knowledge about safe and effective exercise programming. An appropriately designed class includes warm-up, cool-down and flexibility in addition to the conditioning section. When people exercise on their own, they often skip portions of a workout they know less about or are not their favorite to perform. Furthermore, the fitness professional is not only designing the components of the workout, but also the intensity, so the class is designed appropriately to improve cardiorespiratory and muscular fitness. The fitness professional can also serve as a resource for class participants and encourage them to engage in other healthy behaviors outside of class.

Many people quit an exercise program because of time constraints. Participating in group exercise may help overcome this obstacle. Some facilities offer 30- and 45-minute classes for individuals with limited time. In addition, the consistency in scheduling offered by group exercise programs allows participants to choose a time and schedule it in their planner as they do other daily activities.

Lastly, group exercise appeals to many people because of its diversity. Traditionally, group exercise was available inside a fitness facility in the format of dance choreographed to music. While this still exists, many non-traditional group exercise formats are emerging, some even outside. There are boot camps at your local park, yoga on the beach, ski conditioning at the soccer field, trekking on the bike trails, stroller-walking classes in your neighborhood, and Latin dance at the local recreation facility. Regardless of your passion or interest, what is most important is to move. Group exercise offers an outlet for people to do this while having fun!

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Keeping Your Workout FUN!

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16 Foolproof Ways to Make a Workout Fly By
by DAVE SMITH via greatist.com

Wish those workouts didn't seem to last forever? Research actually shows that people enjoy exercise more than they think they will. In fact, they enjoy it a whole lot more! There are about a billion mental and physical reasons to exercise regularly, so why not make the experience as enjoyable as possible? Here are 16 tactics designed to make any workout seem as quick and painless as possible.

Full Steam Ahead — Your Action Plan

1. Grab a buddy. Life is full of great solo activities, but exercise isn’t always one of them. Working out with a buddy isn’t just a fun way to squeeze in some face time; it provides extra accountability along an added push to go that extra mile . Friends all booked up? Check out local running clubs, grassroots fitness groups (like the November Project), and local meetups (Greatist even hosts some too!).

2. Join a class. Group fitness has come a long way since we were Sweatin' to the Oldies. There really is something for everyone, from surfing indoors to aerial arts. And as always, working alongside others helps make even tough workouts seem to go by more quickly.

3. Plan it out. There is no magic time frame required for a good workout (it's about exercise quality, not quantity!). Waiting for the clock to tell you when a workout is done can make time seemingly stand still. Instead, plan an exercise routine before hitting the gym. Now the focus is set on the workout and not the clock.

4. Crank the tunes. Save the silence for meditation class. Workouts are meant to be energetic! Create a perfect playlist (or let an app do it for you) and then pump the tunes to get better results and have more fun doing it Effects of music during exercise on RPE, heart rate and the autonomic nervous system. Yamashita S, Iwai K, Akimoto T, Sugawara J, et al. Center for Humanity and Sciences, Ibaraki Prefectural University of Health Sciences, Ami, Japan. Journal of Sports Medicine and Physical Fitness, 2006 Sep;46(3):425-30..

5. Play along. What if exercise was actually a game that awarded points and access to new levels for hard work? Enter: Exergaming, dynamic video games that require players to move their bodies as part of the game-play. Plugged-in forms of exercise can seem more enticing to some than traditional workouts, and can burn considerable calories per sweat session .

6. Get social. Exercise flies by when it doesn't feel like exercise. There are lots of creative group activities that are fun, social and promote fitness. Haven't seen anything like that in your neighborhood? Try starting up a group that combines builds social time around yoga in the park, hiking a nearby trail, or anything else physically active and fun.

7. Shorten it up. Want to really make a workout go by quickly? Cut it in half! Short and intense workouts can be super-effective for building strength and endurance Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. Astorino TA, Allen RP, Roberson DW, et al. Department of Kinesiology, California State University, San Marcos, California. Journal of Strength and Conditioning Research, 2012 Jan;26(1):138-45.. Thirty minutes of purposeful exercise (that's right — less chit chat!) will still produce great results without all the lag time.

8. Lose the dread. While it’s beneficial to stack the most challenging moves toward the beginning of your workout, don’t feel pressure to kick things off with your most dreaded exercise. Similarly, saving the toughest exercise for very last isn't exactly motivation to make it to the end. Sandwich the really tough exercises with something more enjoyable and the whole workout will seem much more pleasant .

9. Track your progress. Nothing makes exercise fly by faster than seeing exciting results! Measuring exercise progress and tracking it in a journal makes gains more tangible and provides a great way to stay motivated . Workout journaling usually includes a checklist of exercises, which can make a workout seem much less daunting than one that doesn't have an apparent end in sight.

10. Get competitive. Nobody likes to be the loser. Whether it's competing against personal goals or with a workout partner, creating an opportunity to win can help make a workout more enjoyable and more effective . Plus, setting a personal best (or "PB") is a great motivator to keep coming back for more!

11. Try something new. People generally like to learn new things (why else would Jeopardy still be on TV?). Mixing in challenging new exercises, like kettlebell high pulls and plyometric deadlifts, can provide and extra booset of mental stimulation, keeps the workout exciting, and challenges the body in new ways.

12. Call in the pros. Sure, it’s pricier than breaking a sweat solo, but when workouts start to drag, consider bringing in the big guns. Working out with a personal trainer has been shown to give an extra dose of motivation and intensity, leading to an all-around more effective workout than if you were to go it alone . Plus, they’ll be the ones in charge of watching the clock — not you.

13. Get outside. Exercising in the great outdoors not only relieves more stress than indoor exercise, it also offers quite a view . Take in the surrounding scenery, wildlife, and people as a source of inspiration (Remember: people-watching isn't creepy if it's done while running!). Just 30 minutes per day is all you need to strengthen muscles and bones, prevent disease, and improve the quality of life.

14. Grab an app. Fitness apps do a lot more than time sets and count reps. Some help plan innovative workout routines, others connect people to make exercise more social, and some even offer financial incentives to get moving! Just be sure to avoid excessive texting or taking calls — talking on a cell phone is a gym etiquette no-no.

15. Learn something new. Imagine if every workout could double as a study session. The average person spends almost 80 hours exercising each year — that's a lot of potential learning time! Download some interesting podcasts, TED talks, or an entertaining novel to pass the time while gaining physical and mental strength.

16. Set a reward. Buying a new outfit, grabbing a post-workout smoothie, or splurging on a massage can all act as rewards that make tough workouts more bearable. The key is to choose a reward that is really desirable and a bit frivolous so that it actually seems like a treat (a big, tasty bowl of broccoli likely won't cut it!).

While there are lots of ways to make workouts more fun, it's important to keep in mind that the benefits of exercise are always worth a little hard work. Planning challenging workouts and choosing engaging exercises will go a long way to making fitness fun and rewarding.

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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!

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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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Open House Raffle Winners and Pics!

We hope you had the opportunity to stop by TRIBE a couple weekends ago for our Open House. Lots of members (and potential TRIBE members) took advantage of our day of free classes, an amazing DJ, and to check out what we have to offer. A big CONGRATULATIONS to the raffle winners, who went home with some great prizes:

Simone Loban                     Free Unlimited Month TRIBE membership (Grand Prize Winner!)

Alex Kalinin                        $50 Gift Certificate to Jimmy's on Broadway

Eric (& Lanlalit) Nicolai      Bejeweled on Pier 55 Gift bag

Katherine Logan                 Lorna Jane Gift Bag

Leann Sanders                    Gift Cards to Joe Bar totaling $25

We feel beyond lucky to have you all as members! Looking forward to many more fun days at TRIBE with y'all!

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Instructor Spotlight- James Dorfer!

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TRIBE is so happy to introduce our newest instructor, James! He is a brand new Seattle-ite, coming to us from Los Angeles. His classes are equal parts fun and torture, with some dry humor sprinkled in. :) You don't want miss him, Wednesday nights at 6:30pm (Reformer Pilates) and 7:30 pm (Tone and Stretch), starting 11/2/16!


Originally from: Ft Lauderdale

Currently live: Cap Hill

Everything you teach (are certified in):
Pilates, myofascial rolling, massage therapist. Apprentice for antigravity yoga.

How did you first discover Pilates?: Somehow I started dancing at 22. The university I was at suggested I take their conditioning class which was a fusion of Pilates, Gyrotonics, and Ballet floor work

Favorite class you teach: Reformer Pilates

Favorite past time: I have this thought that sleep is America's favorite pastime and not baseball. For me it's Volleyball (but sleep is a close second)

Hobbies: Reading, Board Games, Dancing, just staying active

Hidden talent: I can crack my fingers really quickly

Something not many people know about you: I once had hair.

Mantra: "Breaking down movement to their simplest form can be very challenging work...but well worth it." 

Anything else you might want the Tribe members to know about you: I'm a fun and jovial anatomy nerd that will make you work!

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