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August 2010 archive

DSB Free Core Fusion Class Recap

Thank you so much for your overwhelming response to the free Core Fusion class I invited you all to a few weeks ago. The class filled up quickly and we even got a waiting list! In the end we had about 18 bloggers and readers meet at exhale spa on Madison Avenue in New York City on Thursday, August 12.

I had butterflies in my stomach as I made my way uptown in the rain. I got there early as planned, but then I didn’t know what to do with myself! I wasn’t sure who was there for me and who wasn’t, and I’m not comfortable going up to people and asking. I was too excited to sit still and relax, so I just kind of wandered around.

Eventually I walked to where our classroom was and sat on the ground outside the room when I heard someone call my name. I looked up and there was my friend Missy! You might know Missy from her blog Missy Maintains, but I actually met her exactly three years ago (on August 6 to be exact!) in Israel!

This is Missy (doing flat back abs later in the class!):

I was so happy to have a friend there because I was just so nervous. Right after Missy got there, more readers started arriving. I knew some people, but I was meeting most of these ladies for the very first time. It was hard trying to talk to every person because there were so many, but I tried making conversation with as many as I could.

Everyone had to check in at the front desk where they received a free bottle of exhale’s Mind Body Water. Score!

Laurie was teaching our class. I was excited about this because Laurie is one of the best teachers I have taken at exhale, and her classes always kick my butt. Literally. My butt hurts more after her class than any other. Laurie’s taught Core Fusion for over 10 years and she is the Mind Body Director of the Madison Avenue location.

Laurie helped get the class set up — everyone was to take one or two sets of light weights, a yoga strap and a red playground ball. I took a spot front and center for maximum torture.

After our warmup, we went right to pushups and then a straight arm plank. As much as I wanted to see how everyone else in the class was doing, I didn’t want to miss any of the workout myself, so I stayed focused on my form. After a set of tricep dips we picked up our weights for the arms section (includes shoulders and back too).

One of the reasons I always like taking Laurie’s class is because she does arms for so long! We do so many sets and types of bicep curls, which I especially like, before moving on to countless other moves with our weights. After this class, my arms were sore for DAYS — even though I take Core Fusion all the time!

We stretched and went to the bar for thighs. Normally I am terrified by this time — even after almost eight months of taking class all the time, I am still scared of the thighs section — but on this day, I was giddy! I could not stop smiling. I have never been this happy in a Core Fusion class before, even though I love them. There is something about being in a class where everyone knew who I was. No one was really a stranger. It felt more like hanging out and doing fun activities with my friends than actually taking a challenging (read: slightly painful) exercise class.

And really, I was excited for all of them to be there. Experiencing this thing that I love so much. Getting to share it with people who really want to be there. Excited for them to finally understand why I am obsessed with Core Fusion.

(Laurie in action)

I really like how Laurie taught thighs. While it was hard, everything was doable. That is the sign of a great teacher to me. I want to add that my legs were shaking just as much as people trying class for the first time — possibly even more. The energy in the room was like nothing I have experienced before. Everyone was just working really hard. I was so touched that people came out (some traveled all the way from the burbs) to really make the most out of their experience at exhale.

Laurie kept us all entertained, talking throughout class and making jokes about blogs. She definitely catered to our group.

We did some pushups while keeping one hand on the ball — holy balance! After stretching our legs, we did the glutes section at the bar. Since this is a weight bearing exercise, you really feel it on your standing side too. Especially if you are new to class!

Here is the class working hard on their tushies:

Here is me working hard on my tushie:

(Thanks Erica for taking that pic!)

We stretched some more and moved on to flat back. We started away from the wall, leaning into the playground ball.

Everyone seems so focused, right?

We moved on to flat back abs work against the wall, and then to round back where we scoot down on the wall and lift our legs straight up in front of us.

I am the third one back — look at how straight my legs are! Next to me is Melisse from Well and Good NYC and next to her is Missy.

When I started taking Core Fusion, I was not able to get my legs up! I used to have to stretch each leg with a strap, which some people in this class had to do. This just goes to show how much Core Fusion improves flexibility. I even told one of the other teachers that I know my body, and I know it will never be able to straighten my legs and I will always have to stretch with the strap. Turns out I was wrong. If I can improve this much, anyone can — so don’t be discouraged!

That is Erica in the middle — look how straight and high up she can get her legs! Maggie is on the left of her.

Both flat and round back exercises work the abs. Round back, with our legs up, really gets into the lower abdominal area which is very hard to target otherwise. That is why I love it!

But really, the crux of Core Fusion abdominals is the (in)famous curl. Oh, the curl. The pain and yet. The results.

Abs on fire!

After this we did some fun pelvic tilts and then stretched out on the floor and relaxed in savasana. And just like that, class was over.

This hour flew by! I was having so much more fun than normal because of the situation and everything, even the hard parts, just felt fun. I could not stop smiling the entire time.

Unfortunately I wasn’t able to take a group picture, but I did get this great one of some of us:

From left to right: Angela from A Healthy Fit, Rebecca (a reader), Ilana from Happy Healthy Hottie, Missy from Missy Maintains, Erica from Erica Miss America, Nicole from Making Good Choices, me and Maggie from Say Yes to Salad.

I was riding the high of this class for the next 24 hours! The class was fantastic — very past faced and tough without being too difficult. I was sweating and I know everyone got a really great workout. When I got home and read my Twitter feed, what I saw made me even happier (if that was possible!):

@alcuffey: Thank you forb#corefusion class @dysterious!! I’m sore. My outer bum, in particular. Is that a real thing?

@healthyhottie: My legs are so sore from #corefusion last night. love it!
Ohhh I loved #corefusion … Gonna be sore tomorrow! Thank you @dysterious!!
oh hello there abs and obliques – you thought i forgot you? love this burn!!

@erica: a huge thank you to @dysterious for organizing an incredible #corefusion class! i LOVED it!!!
holy sh*t my body hurts, in a good way of course! is it possible that my arms are already more toned from 1 #corefusion class?

@WellandGoodNYC: Just joined @dysterious for a killer #corefusion class/healthy bloggers’ summit @exhalenyc!

@ahealthyfit: Thanks to @dysterious for getting us together for an awesome #corefusion
 Thank goodness no one is sitting next to me on the train.#corefusion made me sweaty and stinky!

@TheSaladGirl: Just got out of an awesome #corefusion class with @dysterious@missymaintains and other bloggies!

@missymaintains: Great #corefusion class!! Now time for lychee martinis with @dysterious and Melissa!

Blog recaps that have been posted so far here:

A Healthy Fit

Missy Maintains

Making Good Choices

As more bloggers post their recaps, I will add them!

These tweets and recaps made my heart happy. My goal for this class was to introduce more people to the workout that pretty much changed my life — it not only reshaped my body but it changed the way I think about body image, food, stress and the purpose of exercise, improving our bodies, getting stronger and more flexible. Core Fusion has relaxed me and made me a much happier person. I was never an exercise person, and workout out was always a big chore. With Core Fusion, it isn’t a chore — it is something I crave. I spend hours staring at the class schedule figuring out which class to take at what time, and I don’t think twice about making sure I fit it in my day.

Thank you so much to everyone who attended this free Core Fusion class. It really means so much to me to be able to share my love of Core Fusion with you, and I really hope to see you back at class with me! Having so many likeminded people around me made the class that much better. I had so much fun and I really felt like everyone else did, too.

I also recommend trying out the other classes exhale offers, such as Core Fusion Cardio, Core Fusion Yoga, Core Fusion Sport and Music Yoga Flow. If you didn’t get to attend, I wanted to let you know that exhale offers an unlimited week of classes for $40 — so worth it considering one full priced class is $35. Let me know if you are interested! And, once again, THANK YOU!

Core Fusion Yoga Energy Flow DVD & Pur Earth Eco Mat

On Saturday I had my first long run of my half marathon training. My friend Melissa and I ran the full six mile loop of central park.

My Garmin proves it:

On my way home I saw Missy’s tweet that she tried the Core Fusion Yoga Energy Flow DVD that morning and it helped with her soreness. I’d been meaning to try this DVD for awhile and she inspired me! I took my mat out to my apartment building’s backyard (even in Manhattan we have a tiny taste of luxury), along with my laptop, my new Pur Earth Eco Mat and my blocks.

I kept my laptop on the ground while doing this DVD, I found that the best way to see the screen.

I’m always a little skeptical of DVDs that are marketed to be just like a “live class,” but I was really pleasantly surprised by this one. First, some background. I take Core Fusion Yoga every week. I am pretty much in love with one teacher and the way she inspires the class, and of all the Core Fusion classes I take, this is the only one I refuse to ever miss. That said, my expectations were not extremely high for the DVD. How can anything compare to my favorite class?

Well, it did compare. I loved this DVD.

I was really pleasantly surprised by Core Fusion Yoga Energy Flow! This was closest to a live class as any of the DVDs — please keep in mind you must select “Play All Without Introductions” to get the full class experience. The format was just like class, although there were some minor differences. Some of the differences were because Fred and Elisabeth, Core Fusion co-founders, were teaching this class, and every teacher does it a little differently. The others were due to the fact that this is a DVD, time is more limited and it cannot be exactly the same as class. But it was very, very close.

Exhale Core Fusion Yoga Energy Flow

The official description:

Reduce inches, tighten, lift, and tone with this unique combination of yoga, cardio, and core conditioning. An energetic, fast-paced practice, Core Fusion Yoga Energy Flow seamlessly blends traditional yoga postures with toning moves for the whole body. Get the calorie-burning benefits of cardio, the sculpting effects of Pilates, and the flexibility and balance of yoga and Chi Gong–all in one workout!

As I said earlier, Fred and Elisabeth lead the DVD. In the background you’ll find three of exhale’s absolute best teachers — Kate, Bergen and Erin Jacques. I love seeing people I know on the TEE-VEE. Erin Jacques happens to be exhale’s National Yoga Director. Fancy!

The DVD starts with stretching of the legs, arms and back and dived right into core work and upper body work with forearm planks and side planks. This is a great way to loosen up and brace yourself for the rest of the workout. I love me some planks.

There are two segments of sun salutations, and this is where you really build up the flow and the heat. If you never did yoga before, you will have to pay attention to the screen the first few times you do this DVD. If you have yoga experience, you will be able to follow the cues without always looking.

These sections include lots of straight arm planks, pushups and chaturangas. The flow is nonstop and you go through many familiar yoga positions, including chair pose (which was not nearly as intensive/painful as during the live class) with pulsing and twisting, reverse swan dive, downward dog splits (with pulses), warrior 1 (with pulsing), warrior 2, triangle, warrior 3, standing splits, upward dog, downward dog, side angle, lunges, half moon — and this is all done in a flow. I especially liked the plank/pushup with one leg up — never did that one in class! I was dripping in sweat after these sections. Luckily I had a towel with me.

I do want to add that one of my favorite aspects of live Core Fusion Yoga class is the music. I learn so many of my favorite songs from that class and it really gets me through the tough parts and just makes me happy. The DVD does not play music (aside from generic music that would fit in well in an, ahem, adult video) because they’d have to buy rights to all the songs and that’s silly. Something to keep in mind when doing this DVD or considering the live class.

Anyway, once that sweaty section is finished, it’s time for the Chi Gong and hip opener sections. The Chi Gong builds up a lot of heat too, and the thighs can burn if you get yourself deep enough into the wide second position. The circular arm movements make your heart beat fast here! Since I just finished a hilly run, I really appreciated — and needed — these hip openers. This section included the standing split/curtsy combination. Imagine stretching yourself out in a standing split and taking up as much space as you can, and then scrunching yourself as small as you can be, and then stretching back out.  Hard to explain here, but it is intense and it feels great. There is glute work incorporated into the standing splits, but after the incredible hip stretching the DVD moves on to the real glute and core section.

You need to have blocks for the core section. This was similar to class, where we cross our legs in front of us, the blocks next to us and we press down on to them and lift ourselves up using our core strength. Intense and just. so. good. Your heart rate really goes up from doing this type of core work. We move on to some gluteal work, lifting our leg while balancing on our forearms and then straight arms. Class ends as all Core Fusion classes end, with the abdominal curl. This is the most intense ab position I have ever done (imagine holding yourself at the top of a crunch) and this section seemed shorter than in class. Now that I know that, though, I will push harder next time I do it so I can get the most out of it. We do lots of different arm and leg movements during the curl so it never gets boring and there is always a burn. And the relief is so great when this is done! When the curl is finished, the work is done and it is time for joyous stretching and savasana.

The stretching and savasana section is called a bonus on the DVD, but we do this in every class and I think it is really necessary after this type of workout. After the curl, it feels so great to do counter stretches like bridge poses and twists. I felt so wonderful after completing this DVD; I really felt like I was in class. I’ve never gotten sweaty like that from a DVD at home before. And the best part was that I was not at all sore from my run the next day, even though it was my first 6 miler in a month and I ran the hills of Central Park. I attribute this to Core Fusion Yoga — perfect post run stretch!

I recommend the Core Fusion Yoga Energy Flow DVD to anyone. You have the option of doing it all at once (which builds up the cardio aspect) or do a ten minute segment anytime you want. And like all the Core Fusion DVDs, it comes with a free class for first time guests. Worth it!

The mat I used in my backyard was sent to me for free by the really cool people at America’s Nutrition. Because the Pur Earth Eco Mat is eco friendly (biodegradable, no irritating materials) it feels different than a standard yoga mat — almost like styrofoam. I was concerned I would slip on it, but I am happy to say that even with being sweaty, I didn’t slip. The mat felt nice and while it wasn’t super cushiony under me on the rough concrete of my yard, it definitely provided an effective barrier for my workout. I also love the pink/fuscia color.

The mat came with a strap to carry it on my arm which really came in handy when I carried it home from work, and would make for easy transport.

The details:

I try my best to be environmentally conscious, although I admit I often fall short. I do think this yoga mat is great for what it is. The mat might not be the best choice for a super sweaty practice, but for stretching and moderate-to-intense yoga it is a pretty ideal choice. I plan to use this very often as my official backyard mat because I now that I experienced yoga out there, I am mad at myself for not doing this sooner and I plan to take much more advantage of having a backyard to stretch and do yoga while the weather is still nice. I am happy to have a mat that didn’t cause me to slip or slide, a mat that is hot pink and most importantly, the very reason I selected this mat to sample, a mat that is eco friendly.

EXCELLENT YOGA DAY ALL AROUND!

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