​JOGA is a movement system made up of the benefits of yoga combined with the biomechanics of sport.  It enhances athletic performance, improves concentration, decreases recovery time, and ultimately, transforms your fitness level.
 
We sat down with our JOGA instructor, Dori Hishon, to bring you more information on this new class…
 
Dori, where did JOGA come from?
JOGA is the brainchild of Canadian athlete and Ishta yoga instructor, Jana Webb.  She developed JOGA after practicing yoga to treat an injury.  She was a yoga enthusiast and wanted to “bridge the gap between fitness and yoga”.  She refers to JOGA as “an athletic-based style of yoga that speaks to the athletic mind and athletic body” which incorporates postures and breathing techniques with the goal of achieving strength and flexibility.
 
How does JOGA differ from yoga?
The postures in JOGA involve a combination of dynamic and static stretching as opposed to traditional long holds.  JOGA does involve the same poses as a typical yoga class but has an emphasis on strength training, whereas traditional yoga classes emphasize flexibility and stretching.
 
What are the main focuses of a JOGA class?

1. Postures (ie., planks, downward dog, child’s pose, push-ups, etc.).  Postures are designed to incorporate power and flexibility while challenging balance and core strength.
2. Breathing.  These techniques are used to coordinate breath with movement as well as increase range of motion and unison of mind and body.
3. Relaxation and meditation.  Specific relaxation tools are used to encourage the mind to remain calm and nonreactive while the body is being challenged physically.

 
Who should give this class a try?
This class is suitable for anyone looking to improve their overall flexibility, strength and alignment.  For those already practicing yoga, you will find a new challenge and perhaps identify new ways to address your body’s imbalances.
 
What should participants bring to class?
Comfortable yoga attire, water, your own mat (optional), a small towel and an open mind.
 
When will this class be offered?
This will be a weekly core offering beginning on Thursday, January 3rd from 5:20 to 6:05 pm.

​It was such a pleasure to welcome JOGA to the studio tonight!  Our Inspired Warriors were led by our new instructor, Dori Hishon, in a movement system made up of the benefits of yoga combined with the biomechanics of sport.  The sequence of JOGA is designed in a way to follow the pattern of a fitness regime but still adhere to the sequencing of a traditional yoga session.  The sessions will leave participants feeling stronger, more flexible and re-energized while providing all of the other physiological and psychological benefits of the practice.  This fabulous weekly program begins on Thursday, January 3rd from 5:20 to 6:05 pm.  If you are looking for a workout that provides structure, challenge and results, this is it!

​For the past six weeks, Inspired by Fitness members made small lifestyle changes to accomplish big results in the Fit For The Holidays Fitness Challenge.  They competed to win half the pool collected from registration fees, but more importantly, adopted or maintained healthy lifestyles.  We are incredibly proud of everyone who took part in the challenge and hope that everyone has taken something positive away from the last six weeks.  We look forward to helping you continue on your fitness journey!
 
And now, the winner of the Fit For The Holidays Fitness Challenge is LEANNE KRESKY!  Leanne lost 18.6 pounds and 32.5 inches – a total percentage loss of 20.39%!  Congratulations, Leanne!
 
Our next fitness challenge, which will begin in May, is the Summer Slimdown Challenge.  Stay tuned to our social media sites for more information.

​We all know that exercise is key to good health; however, we tend to limit ourselves to only the few activities that we enjoy or feel are the most effective, so some aspects of exercise and fitness are ignored.  Varying the type of exercise you engage in is essential for achieving overall fitness and feeling your best.  Below we list what you need to know about the three most important types of exercise and what classes at the studio you should check out if you’re looking for a balanced fitness routine.
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Cardio
For a healthy heart, lungs and muscles, it is important to get in regular cardio workouts.  These will also improve your overall fitness level.  Combined with a balanced diet, you’ll be on the right track to maintaining a healthy weight as well.  You should aim for 150 minutes of moderate-intensity cardio training per week.  Adjust the intensity of your exercise depending on your personal goals, your motivation and the level of fitness you want to achieve.
 
Recommended classes:  Bounce, CORE DE FORCE, Spin, STRONG by Zumba, Zumba.
 
 
Strength
Strength training involves moving your muscles against some form of resistance.  Regular strength training will help you to improve your strength/posture/balance and keep your bones/blood pressure healthy.  You should aim for 2-3 strength training sessions per week to work all the major muscles in your body.  If you haven’t done this type of exercise before, please ask your instructor for advice so they can help you with proper form which will prevent injury.
 
Recommended classes:  Boot Camp, Butt & Gut, Circuit, Weights.
 
 
Flexibility
Flexible muscles allow you to keep mobile and active which is important to improve your range of motion.  Besides helping you relax and improving your balance, flexibility exercises can assist with lower back pain, high blood pressure, anxiety and depression.  You should aim for 3-4 flexibility sessions per week to stretch all the major muscles in your upper and lower body.  This type of exercise shouldn’t hurt, so if it does, it could be a sign you have injured yourself.  Remember to be careful and take things gradually.
 
Recommended classes:  JOGA, Yoga.
 
 
The main point is this – cardio training is good for your heart, strength training is good for your bones and muscles and flexibility training is good for everything in between!  Each type of exercise serves a different purpose, and altogether, they are key to your optimal health and well-being!

Whether you’re new to exercise or already a fitness enthusiast, it is important to be realistic about your fitness level so that you can determine what exercises are appropriate for you and can be done safely without injury.  When referring to beginner, intermediate and advanced levels, the level of intensity is attributed to experience, knowledge and time spent achieving specific fitness achievements.  Finding the ideal workout that is right for you can be made simple as long as you know what level you fit into.  Each fitness level can offer a challenge, and everyone will have strengths as well as areas to improve.  Knowing your abilities and limits will help you reap the benefits of a program that is tailored to accommodate your fitness level.
 
The Differences Between Fitness Levels
 

• Beginner:  If you are new to working out on a regular basis, your beginner routine usually consists of low intensity, modified versions of exercises with little variety and shorter durations.  Building a solid foundation as a beginner will ensure you get the best results in the long run by preparing the muscles to move with good form in order to build strength and muscle memory.
• Intermediate:  You have experience with moderate to somewhat advanced exercises and can begin to add a challenge to the fitness level you have built up to.  You have knowledge of proper form, modifications and understand a variety of workout styles to suit your goals.  (The majority of consistent exercisers are in this category.)
• Advanced:  You use advanced exercises that challenge your body for increased strength, power, speed and intensity to achieve added results.  You have consistent experience working with your body and know how to manipulate variables to challenge your training needs.

 
Something to note is that your fitness level can vary from one workout to another.  For example, you may be at an intermediate level in Spin and a beginner level in Weights, or an advanced level in Zumba and an intermediate level in Boot Camp.
 
One of the best ways to determine your overall level of fitness and keep you on track to achieving your goals is to book a Health & Wellness Assessment with one of our fitness professionals.  These assessments will evaluate your current fitness level and lifestyle, so as you travel through your fitness journey, you will be able to see and measure your progress.  We will consult with you on your goals, past fitness history, medical concerns and physical limitations.  And together, we will create a plan focusing on SMART goals which are crucial to staying focused and on the path to success.
 
Stay positive, determined, motivated and patient.  Remain focused on your own body to achieve success.  Within time, you will feel confident, gain experience and will know when it is time to progress to the next level!
 
For more information on Health & Wellness Assessments, click here.

Happy Halloween from our BOOtiful Inspired Ghoulies!