Yoga is expanding!!!

Are you looking for the best yoga in the area?!! Search no further!

 

We have several options for the style of class and times through out the week. (Stay Tuned as our classes will be expanding gain soon)

 

Restorative Yoga: Restorative yoga is for everyone.  Whether you are a fitness fanatic working out 5 days a week at the gym, an injured athlete looking for some way to move safely, a senior citizen attempting to age more gracefully, pre and postnatal or you want to recover more quickly from your workouts, this class is for you.  Restorative yoga seeks to achieve physical, mental and emotional release with the aid of props. The use of props makes it easier for you to relax and heal your body.  Restorative yoga is especially useful when you need to eliminate fatigue and stress that result from your daily activities. Consistent practice of restorative yoga will make your body less vulnerable to stress-related illnesses and help you achieve optimal health.

Yoga Sculpt: When muscle meets yoga, Yoga Sculpt is born. You will boost metabolism and build lean muscle mass as you combine light (1-10 lbs) free weights with yoga sequencing. Yoga Sculpt incorporates cardio exercises and high-intensity interval training to keep your heart healthy and to burn calories. This class is an excellent option and perfect complement to our other fitness classes you might take.  Yoga Sculpt is about becoming stronger in your movements and body control to take your body to the next level! No yoga experience is necessary for this class.  **Disclaimer this is very different than our Restorative Yoga and if you are working through any injuries contact us first for guidance.

Power Yoga:  Power Yoga is an intense workout that will make you sweat. Power Yoga classes move with a faster rhythm of Sun Salutations, traditional Warrior sequences, balance poses, and challenging transitions. It’s great addition to strength training because you lift and hold your body weight constantly. And when it’s all over you will leave feeling energized, calm and with an extra little skip in your step!

*Previous yoga experience is recommended as well as the ability to transition easily from standing to planking. Taking a Restorative Yoga or personal 1on1 session can be a great place to start if you don’t have past yoga experience. If you have questions, please contact the instructor.

**Disclaimer this is very different than our Restorative Yoga and if you are working through any injuries contact us first for guidance.

 

Your Instructor Geri!

Geraldine is a teacher; it is her calling. She taught Health and Wellness in public schools for 25 years before beginning her second career as a fitness instructor. Her educational career, fitness certifications and personal training experience combined with the teaching of yoga results in well-planned classes accessible to all levels. She is able to meet individual student needs on the fly and create unique modifications when necessary. Geraldine is passionate about self-care and healing through movement and breath practice that is accessible to everybody. She earned her 200RYT credentials at Yoga North studying with Ann Maxwell and Deborah Adele.  She has earned additional certification in Restorative Yoga studying with Judith Lasater, Prenatal Yoga with Sarah Longacre, and Personal Training and Health Coaching with ACE and kettlebell certified.

Having a combined 40 years of teaching with almost 15 years in fitness education and training, she brings a true wealth of knowledge! Once you meet her and take one of her classes you will be hooked and understand why she has such a huge following throughout Minnesota from Grand Rapids to Minneapolis and more. She is a true blessing in many ways to have as part of the Protégé Pride! You will also see her husband Brad in many of her classes. SO come get to know them!

 

Outside the studio you can find her creating memories with her family and friends in a variety of ways; good meals shared, live music experiences, travel, and watching hockey…yes, she is a hockey fanatic!

5 Myths Exposed that you keep you from burning fat

bustingthemyths

There are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body.

Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear.

1) Exercise on an empty stomach burns more fat.

This theory says that if there’s no fuel in your body to burn then you’ll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there’s a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.

Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.

2) Cardio is more effective for weight loss than weights.

For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

If your goal is weight loss, then make friends with some dumbbells.

3) If you exercise enough, then you can eat anything you want.

This myth makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.

4) For optimal fat burn, exercise longer at a low intensity.

Wouldn’t it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that’s because it is too good to be true.

Intensity matters when it comes to getting great results, so challenge yourself.

5) Unless you exercise often, exercise is a waste of time.

I hear this myth in the form of an excuse from people who haven’t started an exercise program due to the idea that they won’t be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.

Any exercise is better than zero exercise. Contact me today and we will get you set up with an exercise program tailored to your lifestyle.

The sooner that you get started on my results-driven exercise program, the sooner you will be living life in your new, slimmer body.

What are you waiting for?

2 Easy things for faster fat loss

The one-two punch for fast fat loss

How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele.

No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix.

However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today…

The One-Two Punch For Fast Fat Loss. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First Punch: This is the punch that requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second Punch: Here’s the punch that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you! Call or email me today and together we will get you started on your fastest fat loss ever!

13 Reasons to Exercise

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

But this shouldn’t stop you from lacing up your shoes and heading out for a workout!

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you need a reminder of why exactly exercise is worth your time…

  1. To Prevent Disease

Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

 

  1. To Look Great

Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

 

  1. To Lose Weight and Keep It Off

Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

 

  1. To Have More Energy

Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

 

  1. To Sleep Better

Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

 

  1. To Age Slower

Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

 

  1. To Relieve Back Pain

In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

 

  1. To Ease Depression

Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

 

  1. To Reduce Aches and Pains By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

 

  1. To Stay Mentally Sharp Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

 

  1. To Enjoy Your Lifestyle

Whatever it is that you love in life – your kids, travel, sports, fashion—it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

 

  1. To Reduce Sick Days

People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

 

  1. To Boost Confidence

Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

 

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

Fitness Success: The Mentor and the Protege

Your personal philosophy is the greatest determining factor in how your life works out.  
Jim Rohn built his philosophy with the help of a mentor, John Earl Shoaff, at age 25. He taught him how to look for the things that make the most difference in someone’s life. Jim then spent most of his time doing those things.
By age 31, he was a millionaire. He had accomplished his goals. It only took six years to go from Idaho farm boy to Beverly Hills millionaire.
Many people think success is some complex or mystical process. In reality, it only comes down to your philosophy—how you approach the world—a kind of principled decision to focus on what matters that can make a difference in how your life turns out.
There are other puzzle pieces to success, but these pieces come together after you’ve established your philosophy for life. Getting a mentor and becoming a Protege is one of the most important things if you want success in any part of your life. Come be our Protege and finally get the success in health and fitness you desire!
#imaproareyou #protegefitnessmn @protegefitness
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Fat Loss Tips

fat loss

10/18/2016 Barb Lass

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.