Tuesday Tips: Staying Hydrated

Time for another edition of Tuesday Tips with Danielle! This regular feature will highlight some of Danielle's most valuable insights and advice about health, fitness, and overall wellness. Today, we tackle the issue of hydration!

For anyone who has participated in 6 Weeks to Chic or any of our studio challenges, you know that drinking plenty of water is at the top of the priority list. I typically recommend, if you are participating in an active fitness routine, that you take in at least a gallon of water per day. It sounds so extreme but it is so very important! Our bodies are made up of 60% water (brain is 70% water and lungs nearly 90%). Looking at the numbers alone, why would you want to deprive your body of what it NEEDS? Keeping yourself hydrated will help to eliminate bloating, encourage clear skin, keep joints lubricated, speed up metabolism, and positively affect your mood!

Here are some of my favorite tips to help keep your body hydrated:

  • Get yourself a large and convenient water bottle that fits your lifestyle. Some people prefer wide-mouth bottles, some prefer straws. Pick what works best for you and what will guarantee frequent sipping. We have several different options available in the studio! 
  • Always have a full water bottle at your desk, on your end table, and when you are working out. Make it a habit to take sips throughout the day.
  • During classes, always take a moment to rehydrate, even if the instructor doesn't allot time to do so.
  • Add fruit to your water to add a little flavor!
  • Eat lots of fresh fruits and veggies!
  • Try a water tracker app on your phone to help you keep track of how much you've consumed that day! There are lots of free options out there to try. 

Tip Tuesdays: Combining classes

While every class offering at Studio Poised is designed to be a full body workout, you can take your fitness to the next level by combining classes. Today's Tip Tuesday is all about how to strategically double or even triple up your classes to help achieve your fitness goals in record time!

Every class at Studio Poise will give you a great workout, but they do so in a number of different ways. We offer classes that are start to finish cardio blasts, but we also feature classes that focus in on toning or strength. Trust us, no matter how you build your schedule, you will see results from taking our classes. But if you've hit a plateau in your fitness goals, if you feel like you're stuck in a rut, or if you want to shake things up and push yourself further, combining classes for a double or triple session will seriously accelerate your results.

We don't advocate just combining any old classes for a double or triple, though. There's a way to strategically combine classes to hit on the different types of fitness. Sure, you could just stack cardio classes on top of each other, but that won't give you the same results as mixing up cardio, strength, and toning classes.

Today's blog is kicking off a series that we'll continue to feature throughout the month of November, highlighting some of our favorite double and triple combinations. These classes have been selected by our phenomenal Instructress team, building on principles of fitness and personal training to ensure that we're helping #poisenation to get the results you deserve. This blog series will run in conjunction with our November "Try 2 or a Few" challenge, which rewards your extra efforts with great prizes and a chance to win a month of free unlimited classes. You can register at any time throughout the month! Email Danielle if you want to get in on the fun.

To kick off the series, we just had to feature the one and only #OGDouble. Danielle's Tuesday Double has been on the schedule since Studio Poise opened its doors, and it remains a favorite among loyal Poisers. This combo has endured for three years for a reason - it hits the perfect combination of strengthening and cardio to deliver maximum results in less than ninety minutes. 

By kicking off the double with Poise Xpress, you're getting your body warmed up and ready to go. Over the forty minutes on the mat, you'll work on strengthening and toning every major muscle group. You'll see improvements in your flexibility, and your core will become stronger. Poise will also help you to focus on your breathing. Zumba, in contrast, is a cardiovascular workout that gets you moving. You'll see higher heart rates in the second half of this double, and higher impact moves. Carry some of the Poise techniques into Zumba for an even better workout -- keep your core engaged while busting out those dance moves and you won't believe the results on your waistline!

This double is so popular because it gives you great results without being too physically taxing. You should avoid taking two high-impact classes in a row, especially if you're recovering from an injury or have weaker joints. This double combines a low-impact Poise mat routine with the high-impact dance cardio in Zumba. Best of all, the results don't end when you finish your Zumba cool down! The combination of cardio and strength training will kick your metabolism into overdrive, and you'll see increased caloric afterburn in the 12-24 hours following your class.

Join us tonight and every Tuesday for Danielle's #OGDouble, and stay tuned for more featured double and triple class combinations in the coming weeks!

Tips Tuesdays: Outdoor fitness safety

The summer months are ideal for taking your fitness routine outside! The beautiful weather begs us to get out and get moving. But the sun and higher temperatures require some additional planning to keep you safe - read on for some strategies to ensure that your outdoor workout isn't harming you!

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Stay hydrated

With the higher temps, you're likely going to sweat more in the summer months. When you're burning calories outside, make sure to have plenty of water on hand. It's a good idea to drink a full glass of water before you head out, so that you begin the workout fully hydrated, and then take water breaks throughout your workout. Small sips will do - aim for 4 ounces every 15-20 minutes, and then drink 

Dress appropriately

We know that #poisenation loves a great pair of black leggings, but dark colors absorb heat and can be unbearable when you're getting your sweat on in the great outdoors. Instead, look for light-colored workout gear in moisture-wicking fabrics. These will help you to feel cooler when you're working hard.

Wear sunblock - and reapply!

Sunblock is an essential accessory for outdoor fitness. Look for water-resistant formulas of at least SPF 30 - ones that say "sport" on the label are a good bet. Apply your sunblock at home, before you get dressed. Clothing can shift during your workout, so by applying your sunblock first, you ensure that you don't end up with a sunburn line from where your bra strap shifted during downward dog! If you're going to be working out for more than an hour outside, bring along the bottle of sunblock so you can reapply. Most formulas are only guaranteed for 80 minutes of activity, and sweat can break down the sunblock faster, reducing its effectiveness.

Any other tips for staying fit in the great outdoors? Let us know in the comments! And don't miss your chance to get your poise on with us at these upcoming events:

  • Thursday, July 9, 6:30pm: Pick Your Poise*N with Alison on the green at Market Street; hosted by Lululemon Market Street. RSVP here!  FREE!
  • Saturday, July 11, 9:30am: Poise @ Paddle for Plummer, with Alison. Register through the Studio Poise online scheduling tool. This is a $10 donation class to benefit the Plummer Home for Boys in Salem, and will be held at the Plummer House (37 Winter Island Road, Salem, MA) 
  • Thursday, July 23, 6:30pm: Poise with Danielle on the Green at Market Street; hosted by Lululemon Market Street. RSVP here! Free!