Tag Archives: fitness

Orange Theory, WEB

How to make your New Year’s resolutions ‘workout’

The New Year often brings many people to pull out the “new year, new me” card once again. With monotonous gym routines, many people fall away from their resolutions just as quickly as they began.

Dieting fads come and go just as quickly New Year’s resolutions occur.

It’s time to change that.

One of the most promising theories on the market aims to change the make up of the typical gym routine by incorporating more resistance training into a workout.

“It’s an all in one for people who are looking to tone, achieve fat loss or weight loss, condition for athletics, or improve strength and stamina,” Orangetheory fitness trainer Dane Haye said.

Orangetheory is an example of a gym that is implementing resistance training into their workouts. Through their program, they combine cardio and resistance training to provide results.

The heart rate monitors used in studio ensure all of their clients are pushing themselves into the orange zone. This zone is what pushes the metabolism to speed up and effectively burn calories at a higher rate than usual.

Resistance training is any exercise that causes the muscles to retract against an outside resistance, such as dumbbells. Common exercises that fall under this category are plank, crunches on an exercise ball, or bicep curls.

Resistance training is proven to curb appetites towards fatty foods and lead people to crave cleaner and healthier choices.

That’s the second part to weight loss. It’s not just about working out. You can work out as much as you’d like; however, if you don’t clean up your eating habits, the results won’t be very noticeable

While fitness is an important part to shedding weight, the best results lie in a combination of eating healthier as well. Haye recommends going into a journey for weight loss with a lifestyle change mentality versus a diet mentality.

“It’s about setting realistic goals and not necessarily going on diets but eating foods that support their goals,” Haye said.

Changes in eating habits start small. For example, the next time you go for a bag of potato chips, try a granola bar or piece of fruit instead.

When looking starting the journey to a healthier body, Haye offers a few tips.
For starters, set realistic goals. You’re not going shed all the weight off in a week or two. Progress takes time. Start small with your goals and gradually work your way from there. Once you achieve a goal, you can always set a new one.

Creating a change in lifestyle is not a crazy Mission Impossible attempt, as Haye put it. It’s a change for a healthier body. The key to success in this is to forget about the diet mentality and instead know that what you’re doing is for a better lifestyle.

Village Gateway Pavilions, Cassidy Turley, WEB

The Village at Gateway Pavilions sells for $23.15M

Cassidy Turley announced the sale of The Village at Gateway Pavilions, a 240-unit apartment community located at 1700 N. 103rd Avenue in Avondale, Ariz.

PEM Real Estate Group, represented by Cassidy Turley Executive Managing Directors David Fogler and Steven Nicoluzakis, sold The Village at Gateway Pavilions for $23.15 million ($96,458 per unit). Alliance Realty Partners, LLC acquired the apartment community.

“The buyer was attracted to The Village at Gateway Pavilions because it offered the opportunity to acquire a Class A multi-family asset in a submarket viewed as offering significant rent growth potential,” said Fogler.

Built in 2004, The Village at Gateway Pavilions is a Class A garden-style apartment community in the West Valley, near the intersection of Interstate 10 and the Loop 101 Freeway. The complex includes four meticulously designed one-, two- or three-bedroom floor plans ranging in size from 685 to 1,071 square feet. The community includes a large clubhouse with kitchen, fitness and business center; resort style pool and spa; children’s playground; community volleyball court; and a gated entry.

Orange Theory, WEB

Age-proof your workout through functional fitness

Fitness isn’t just about getting in shape and looking good, it is about staying functional throughout your life – feeling healthy, active and independent.

As people get older, they become more sedentary, said Steve Feyrer-Melk, Director of Patient Wellness at Optimal Heart Attack & Stroke Prevention Center. “You are getting older and your body needs more activity as you get older.”

Over the years, bodies change – from muscle mass to metabolism, endurance and flexibility. It is important to put time aside for exercise, even if it is small bouts of activity throughout the day, Feyrer-Melk said (who goes by Dr. Steve in his practice).

Exercise is all about quality of life. It can help reduce the risk of heart attack, stroke and diabetes, Feyrer-Melk said. Physical activity is beneficial for cardiovascular fitness, muscle strength and endurance, and flexibility.

Cardiovascular fitness, simply put, is the “ability for heart and lung to work together.” While muscular strength and endurance means “being able to move your muscles at maximal force,” Feyrer-Melk said.

Using your muscles is vital for a functional lifestyle. “When you have higher muscular strength, higher muscular endurance, you can function better,” Feyrer-Melk said. “Your productivity goes up, your quality of life goes up.

Every person is different; “there is no right way to become physically active and physically fit,” Feyrer-Melk said. People can do a walking program with intervals, bicycle outdoors or indoors, use exercise bands, go to the gym or even try classes like CrossFit or Orangetheory Fitness.

In May, Core CrossFit, McKinley and 9th St., started a Masters Class for people 40 and over. It is a CrossFit based program focusing on functional movement, said Kim Flores, owner of Core.

The purpose of the program was to create a safe exercise class for people who are aging.  “Once people hit that age demographic of 40, 45 and 50, their body has a lot of natural wear and tear,” Flores said.

Programming for the class scales a CrossFit exercise, emphasizing warm-ups, stretching, range of movement and mobility. Instead of lifting maximum weight, a Masters athlete uses a challenging weight with more repetitions, Flores said.

As an athlete ages it is important to recognize when a movement is incorrect. It will impact them more than it would a younger athlete, said Somone Johnson, Core general manager.

If the functional movements are performed well in class, they will help people with every day life, Johnson said.

Johnson said she wants to give the Masters athletes “decades of great movement.”  When they are grocery shopping or picking something up, they will remember and recruit the right muscles to move safely.

“Just because an athlete is aging doesn’t mean that they can’t have a really fulfilling, athletic life,” Johnson said. It is never too late to work on your fitness.

Paul Brown, 59 this August, has been maintaining his fitness since he was in high school. He played sports, then went into law enforcement and worked to stay in shape. After retiring Brown admits that he didn’t always stay in the best of shape, however he has worked out at private gyms, with personal trainers and now at Orangetheory Fitness.

Working out at Orangetheory six days a week, Brown said he has developed a relationship with the exercise group and trainers.

Everyone encourages each other, Brown said. “They don’t push a person into injury or passed what they have the ability to do. They’d rather you build up over time, little by little.” Working out in a group atmosphere makes you push yourself harder than you normally would.

“Fitness is slowly developing into functional training,” said Marshall Swerdfeger, an Orangetheory Fitness trainer. It is about living a long healthy life. One where you can play with your grandkids, climb a ladder or pick up a heavy laundry basket without hurting yourself.

The exercises done in class may not be realistic in life, but they are realistic to life, Swerdfeger said.

Both Orangetheory Fitness and CrossFit work to increase cardiovascular fitness and muscular strength and endurance through interval training, Feyrer-Melk said. The exercises programs incorporate core, balance and muscle.

The most important thing to remember when you start working out is not to be afraid or think, “I can’t do this.” People are worried about going to exercise classes because they think they are too high intensity, but that isn’t necessarily the case, Feyrer-Melk said.

Trainers are there to keep an eye on people and scale movements if necessary. Feyrer-Melk recommends taking small steps, starting out easy and making sure that activity matches abilities.

If CrossFit or Orangetheory isn’t for you, that’s okay. Figure out what you like to do and tailor it to getting the health benefits, Feyrer-Melk said.

They key is to value your health and your quality of life as you age. As Feyrer-Melk put it, “our bodies are wonderful machines that want to survive.”

YouFit in Scottsdale, Photo: YouFit Health Clubs

YouFit opens 10th club in the Valley

One of America’s fastest-growing fitness companies has just opened its 10th club in the Valley of the Sun.

Youfit Health Clubs already has 69 clubs around the country, and is now opening new ones at the rate of three a month. Youfit’s newest club in the Valley of the Sun has just opened at 10654 N. 32nd St. (Paradise Hills Shopping Center) in Phoenix. And the company’s scouting for more locations.

Youfit operates on a business model that’s unusual in the tradition-bound fitness industry. Its clubs are not geared toward bodybuilders or ‘gym rats’ or singles scenes…but, instead, toward the average person who just wants to stay in shape. There are no long-term contracts; you pay month-to-month. There are no salespeople, so there’s no one pressuring you to join. And the price is probably the lowest you’ll ever see for a first-class club.

“And we believe we have the greenest clubs in America,” says President/Founder Rick Berks, a successful entrepreneur. “For example, when you walk in, you’ll be walking on floors made of recycled tires or Nike ‘grind’ – recycled sneakers! And the heating/cooling, water, and power systems are all green. It costs us more to do it this way, but we believe strongly in being good community citizens.”

The atmosphere at Youfit Health Clubs is inviting, rather than intimidating. Here, “you” can “fit” in, without feeling uncomfortable, and without dealing with pushy salespeople. And most people notice the difference the moment they walk in.

“Believe it or not, I’ve actually had people tell me they’d have to get in shape before walking into a health club,” Berks says. “But we’re building clubs for people who don’t want to deal with the trauma and drama of the usual health club.”

Heart Star: Larry Fitzgerald Of Arizona Cardinals Always Watches His Health

As one of the best receivers in the NFL, Arizona Cardinals’ star wide receiver Larry Fitzgerald is serious when it comes to his health and well-being. Although he’s “very thankful” that heart disease and stroke don’t run in his family, Fitzgerald isn’t taking any chances. His “job,” as he calls it, requires him to stay fit and healthy at all times.

“I pride myself on eating right and exercising regularly. During the season, of course, exercising is a part of my job each day I go to work,” Fitzgerald says.

The 6-foot-3, 218-pound Pro Bowler has made wellness part of his daily routine.

“The team has ‘on field’ practices and we are also required to lift weights, as well. Breakfast and lunch are provided, and I choose to make healthy eating choices,” Fitzgerald says. “During the off season I try to stick to these same rules.”

His dedication to a healthy diet and daily exercise has paid off. Following an amazing career at the University of Pittsburgh, Fitzgerald was the third overall pick in the 2004 NFL Draft by the Cardinals.  His best season came in 2008, when he caught 96 passes for 1,431 yards and 12 touchdowns. That was the same year the Cardinals went to the Super Bowl.

Fitzgerald says his formula for health is simple.

“First, everyone should be sure to take an active role in their health and well-being by making sure to regularly participate in some form of physical exercise,” he says. “There are many components to staying in shape, such as looking after your cardiovascular fitness level, increasing your strength ability, as well as working on your range of motion, otherwise known as flexibility.

“Second, you have to eat right,” Fitzgerald continues. “Portion control is the key, I think. Just watch what you eat and be sure to eat a variety of foods each day.”

Clearly the plays Fitzgerald makes off the field are as important as the ones he makes on the field.

Arizona Business Magazine Jan/Feb 2011

CrossFit Push Up

Building A Better Body And Community

Plastered against the windows of the entrance to an intense workout company in Scottsdale is a sign that reads: Motivated People Only.

CrossFit Scottsdale, started by husband-and-wife team Luke and Najla Kayyem in 2008, is striving to provide the best results to their clients while building a positive community atmosphere.

The CrossFit method shies away from typical workouts seen at traditional gyms. Instead, it focuses on sessions that involve strength and conditioning training programs with exercises that are executed at high intensity.

“It may look a little intimidating, but we scale everything,” says Najla Kayyem, co-owner and coach. “We’ve got a very wide spectrum of skill-level, from at-home moms to military personnel; everybody can benefit.”

Classes are led by one of the three coaches and workouts are kept under an hour. Some are even as short as 10 minutes, depending on the intensity level. Routines are constantly varied so that different muscle groups are worked and progress can be made.

CrossFit Scottsdale features a new Workout of the Day, or WOD, which often is named after a CrossFit member. The WOD is performed in class as directed by a coach and can also be found online for those who are unable to make it to class.

All of the coaches at CrossFit are trained to enforce basic nutrition policies to their students. Members are taught that proper nutrition maximizes recovery and refuels their body after workouts.

“Accountability is big here,” said Tiffany Divelbiss, CrossFit nutritionist and coach. “Whether it’s showing me a food journal or talking to me about what they ate, it helps our clients stick to their plans.”

Food and Fuel classes are offered for free along with cooking seminars that suggest quick and easy food to pack for on-the-go meals.

CrossFit Scottsdale even offers members a chance to meet with a coach for one-on-one grocery shopping at Trader Joe’s to help choose the right foods to fuel their bodies.

Not only is nutritional support readily available to members, but CrossFit Scottsdale also works to foster a strong sense of community.

While stretching out before the WOD, new and returning members introduce themselves and tell how long they have been attending CrossFit Scottsdale.

Along with building community, accountability is highly valued.

“We have agreements with them,” Najla Kayyem says. “We’ll call, e-mail, or even call them out on Facebook; anything to help them achieve their goals.”

At the end of each workout, members record their personal fitness goals and time frames on a whiteboard that is openly displayed so that they can be held accountable.

“It was really difficult for me to get started,” says Don Wong, who has been going to CrossFit Scottsdale for more than a year. “But being a part of this community and people who are motivating and encouraging has really helped me reach my goals.”

CrossFit Scottsdale Connections, a once a month networking event held over lunch, creates even more of a sense of community among coaches and members.

During lunch, members and coaches learn about each other’s professional lives in addition to their fitness life and network their businesses with one another.

CrossFit Scottsdale also offers a kids program that focuses on teaching teamwork, fitness and nutrition at a young age.

“We’re changing people’s lives,” Divelbiss says. “They’re not here for a workout. They’re here for a full lifestyle change and because of that we get results really quickly.”

CrossFit Scottsdale memberships run between $99 and $289 a month. For more information visit www.crossfitscottsdale.com or call (480) 922-3253.

CrossFit Workout

CrossFit Workouts

woman balancing on her forearms with her heels curving toward her head

Yoga Studios Around Arizona

Whether you’re looking to Bikram, Astanga or modern yoga for flexibility, weight loss or relaxation, one of the following yoga studios will definitely fit your needs. These studios from around the Valley come highly recommended by friends of AZNow.Biz.

  1. At One Yoga

    LifePower welcomes yoga students from the beginner of any age to the advanced yogi. The modern and comfortable yoga studios combine the best of East and West to create a peaceful, soothing environment conducive to the incredible benefits of yoga. Whether you are looking for a variety of classes, a wonderful massage or a boutique unlike any other, LifePower is the complete experience.

  2. Bikram Yoga College of India

    40 E. Camelback Road, #108, Phoenix
    Bikram yoga is a challenging series of 26 asanas, or postures, that are designed to systematically stretch, strengthen and restore health to every part of the body. Scientifically designed by Bikram Choudhury, founder of the worldwide Yoga College of India, this 90-minute program is performed in a heated room.

  3. The Bikram Yoga Institute

    7620 E. Indian School Rd., #115, Scottsdale
    The Bikram Yoga Institute was established in 1992, the first Bikram yoga school Arizona. The institute has earned an excellent reputation by providing high quality teaching, a nurturing atmosphere, and a supportive and safe place to heal. The staff encourages students to seek out their true potential no matter their age, shape, size or condition.

  4. Bikram Yoga Tempe

    1825 E. Guadalupe Road, #103, Tempe
    Practice authentic Bikram hot yoga in an environmentally green and air quality clean Bikram yoga studio. Make sure you look for the student who has lost more than 100 pounds or the thousands of students who have changed their lives physically, mentally and emotionally with 30 days of yoga.

  5. Bodhi Coyote Yoga

    6450 E. Cave Creek Road, Cave Creek
    Offering Anusara-inspired beginner/intermediate, workshops, yoga-inspired stretch, advanced flow yoga and yin/flow. Expand your body awareness and stamina. Join the instructors as they weave practical life stories into the poses and fabric of the body.

  6. Dave’s Astanga Yoga

    7950 E. Redfield Road, #170, Scottsdale
    Astanga yoga is a set series of poses sequentially designed to strengthen the muscles and bones, detoxify the body and calm the nervous system. Ashtanga is a classical, traditional series based on yogic principles proven to promote clarity and open the body.

  7. Metta Yoga

    Metta offers many types and styles of Yoga from Kundalini yoga (very traditional) to athletic flow (fitness oriented). Each class experience will be unique to the instructor. It is recommended to try all of the classes for an overall balanced yoga practice.

  8. Omshanti Yoga

    By appointment
    Julie Blew has been a daily practitioner of yoga since 2003, spending one year in solitude before making her way into the studio. She is trained in Ashtanga yoga and inspired by many others. Her classes are filled with powerful flows, music and a place to truly release, surrender and breathe.

  9. SumitsYoga

    SumitsYoga was created by Sumit Banerjee based on his own years of experience in practicing and teaching Bikram yoga and Vinyasa. By integrating the best core principles of traditional hot yoga and Ashtanga-inspired power flow, Sumit created a dynamic, energizing practice that focuses on building strength, flexibility and balance with a holistic approach of nurturing the spirit.

  10. Urban Yoga

    3225 N. Central Ave., Phoenix
    Urban Yoga is devoted to creating a sanctuary of strength and spirit in the heart of the city. It offers a wide range of classes each week in a variety of yoga practices, as well as workshops, seminars and events on yoga and holistic health.

  11. Yoga Breeze

    4705 E. Carefree Hwy., #111, Cave Creek
    Daily yoga classes, yoga teacher training, reiki healing and training, world-class life coaching, nutrition counseling, hypnotherapy, as well as workshops, trainings and special events with international leaders in yoga and spirituality.

  12. Yoga Kamala

    5115 N. Scottsdale Road, Scottsdale
    Services range from traditional to modern yoga classes, workshops, monthly yoga spa days, private yoga sessions, Hatha yoga and meditation.

  13. Yoga Pura

    15440 N. 7th St., #1, Phoenix
    Directed by Yogi E, aka Eric Walrabenstein, the experienced and certified teachers are skilled in all facets of the practice, including guiding your yoga postures, assisting you to work safely within the limits of your ability, and helping you to discover the profound and life-changing secrets yoga has to offer in every part of your life. It also offers regular workshops on yoga postures, yoga philosophy, meditation and application of yoga into your everyday life.

  14. Zenergy

    16447 N. 91st St., #105, Scottsdale
    More than 30 classes per week for beginners through advanced. Enjoy an intimate and welcoming environment with small class sizes, excellent hands-on instruction, affordable pricing, and yoga packages that can be shared with immediate family members. Zenergy has a new partnership with Willow Stream Spa at the Fairmont Scottsdale. Classes will be offered at its beautiful spa for Zenergy yoga.