What Does Self Care Look Like? We asked Physique 57 Trainers

self-care

You probably hear the word “self-care” everywhere these days. You know it’s essential, but what does it really mean? Put simply, self-care is setting aside time to care for yourself — mind, body, and spirit — in whatever form that takes for you. This looks different for everyone — it could be a Physique 57 class, reading a book, a bubble bath or watching your favorite reality TV show! The most important thing is that you do what brings YOU joy and relaxation. 

When you take this time for yourself, you are better able to show up for those around you as your best self. It’s the opposite of selfishness. It’s an act of love for yourself, your loved ones, and your community. 

To celebrate self-care, we asked some of the Physique 57 team to share what self-care means to them personally. We hope their answers inspire you to take some time for yourself today!

“Self-care to me means cultivating peace in my physical and emotional space. Often that manifests as organizing my room, taking a warm Epsom salt bath, and watching a comfort movie (Crazy Rich Asians is often a go-to!).”

— Jennifer Arfsten, Studio Manager & Trainer

“Self-care for me means that I am taking the time to take care of my mental and emotional health just as much as my physical health and not feel bad about it! Doing simple things like getting a manicure, massage, or sitting in a quiet park are things that I really enjoy doing and make me feel so good afterward.”

— Erin Livingston, Master Trainer & Content and Communication Associate

Self-care to me means carving time out of my day to ensure that I eat and sleep enough. I also make sure I spend some time during the day watching mindless television like Housewives or 90-Day Fiancé to turn my brain off for a bit!”

— Taylor Wenzl, Trainer

Self-care is an act of self-love and self-love is a VERB. We can show love to ourselves in a number of ways:

1. Feeding our bodies nourishing, nutritious foods

2. Saying no to things, places, or people we are not in alignment with…having boundaries

3. Taking a cleansing, soothing, healing bath

4. Sitting with self and having a cup of tea quietly for 5-10 minutes

5. Splurging on healing treatments such as acupuncture, massage, therapy, spa treatments, energy work. etc.

6. Setting aside time for and committing to daily exercise, physical activity, and FUN enjoyable play time — whatever that may look like for you

7. Reading and learning new things”

— Kameica Reid, Trainer

“Self-care to me means carving out time to attend to my body, mind, and spiritual needs so that I can show up fully present in the world around me.”

— Cassie Tumasz, Trainer

“Self-care, to me, is honoring your needs unapologetically.”

— Kristanne Thompson, Client Services Team

“Taking 10 minutes BY MYSELF in the morning: no hubby, no baby…to do absolutely nothing (except maybe coffee) before tackling a busy day.”

— Courtney Tilford Uyar, Senior Trainer

“Self-care to me means taking the time to recharge yourself so you can go back into the world with power, motivation, and above all, kindness.”

— Kerrie Schroeder Melissaratos, Master Trainer 

What does self-care mean to YOU? We want to hear! Share with on Instagram @Physique57

5 Tips To Overcome an Exercise Plateau in your Fitness Journey

running foot

There’s nothing more frustrating than hitting a roadblock in your fitness journey — especially when you’re putting in the time and working hard! Exercise plateaus occur when your body begins to adapt to the volume and intensity of a workout. It recognizes, “Oh, this is familiar” and adjusts to the new normal. When your body is no longer challenged, it no longer changes.

So how do you avoid these dreaded exercise plateaus? We’re sharing our 5 best tips to keep your momentum strong!

1. Switch things up 

Here’s the best news: you’re already doing our #1 tip for preventing plateaus! That’s because Physique 57’s one-of-a-kind method is specifically designed for this. Our clients rarely, if ever, plateau. People often reach plateaus because they become bored with what they’re doing and stop challenging themselves. Think about it…how many times have you thought, “Do I really have to do another squat or run another mile?” Then you might get lazy with your form or skip the workout altogether.

Physique 57 workouts move so quickly and contain such a variety of movements that you’ll never get bored — you’ll actually be excited to take on new challenges and perfect new moves! Our interval sets are based on variations, so while you’re still working the same muscle groups, you’ll continuously be switching up the choreography. You’ll only need to perform each variation for 30 – 60 seconds to get the maximum toning benefit. There’s no time to get bored in 60 seconds! The quick pace will keep you inspired and motivate you to really get after each move. 

2. Hit the point of overload

The cornerstone of Physique 57 is our innovative Interval Overload Method. This method is a combination of high intensity interval training and muscle overload. With our interval training sets, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. (Read more about it in this blog post here.) 

With Interval Overload, your muscles are ALWAYS challenged so you’ll never plateau. There is no point where your muscles are perfectly adapted and able to breeze through our sets with ease. No matter how fit or familiar with our program you are, we always take you to that point of fatigue where you feel like you just can’t do one more pulse…but you can. You know that feeling! We continuously change the pace, the moves, and the angles to make sure you always feel that burn and reach the sweet spot where your muscle fibers are transformed. Then we hit those same muscles again and again, so the sculpting never stops!

3. Have fun with it

So many fitness programs out there use the same uninspired moves over and over in different combinations. We truly believe that if a workout isn’t fun you’re never going to stick with it. And then what’s the point?

We created Physique 57 to not only get you results, but to make you smile! Our trainers choreograph each routine with creative and playful moves in unique combinations. The movements are beautiful and graceful, and our trainers put so much thought, intention, and heart into choreographing each class. The key to sticking with any workout is to enjoy it so much that your body and mind actually crave it – because then it will become a natural part of your healthy lifestyle.

4. Rest & recover

Your results also depend on what you do AFTER you leave the studio. One major component to avoid plateaus is getting enough rest. During deep REM sleep, your body releases a hormone that stimulates muscle growth and repair, helping you form lean muscle ¹. Better sleep quality is also associated with increased lean body mass ². Aim for at least 7 – 8 hours of quality rest per night. Check out our tips for getting the best rest here!

5. Focus on your nutrition 

Make sure you’re pairing your Physique 57 workouts with clean eating — focus on whole, unprocessed foods and lots of veggies, lean proteins, and healthy fats. It can help to track your daily intake in a food journal to get a full picture of your eating habits and hold yourself accountable. The combination of your Physique 57 routines and on-point nutrition will help you avoid plateaus and get you the most consistent, best results! 

Try our one-of-a-kind method designed to keep your body challenged and your momentum going — join us On Demand or in the studio!

Sources: 

  1. https://pubmed.ncbi.nlm.nih.gov/8627466/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262283/

Plant-Based Proteins to Fuel Your Body Post-Workout

chickpeas in a bowl

One of the keys to forming long, lean, gorgeous muscles is not only rocking your Physique 57 workouts, but also refueling with healthy, nourishing foods. Protein is a powerhouse nutrient that delivers so many benefits for your beautiful body. 

Research shows that protein builds muscle strength and lean muscle mass ¹ ², plus it helps your muscles repair and recover post-workout ³. It can also boost your metabolism thanks to the thermic effect. This means your body uses energy — and burns calories — simply by digesting protein. Protein has a much higher thermic effect compared to fat or carbs (20–35% compared to 5–15%) ⁴. Protein is also an essential nutrient for protecting your bones ⁵ and heart health ⁶. 

When you hear the word “protein,” you probably think of animal proteins like chicken, fish, and eggs. But we also love plant-based proteins because they’re packed with antioxidants, fiber, and minerals. Plus, a plant-based lifestyle has been shown to protect heart health ⁷, help you feel lean ⁸, keep your brain sharp ⁹, and give you glowing skin ¹⁰. 

We asked Maria Marlowe, a leading holistic nutritionist and author of The Real Food Grocery Guide, to share her five go-to plant-based proteins, why they’re so amazing for you, and her favorite ways to enjoy them. She even suggests some incredible recipes!

Whether you’re a vegetarian, vegan, or simply looking to embrace a more plant-based lifestyle, you’ll love these delicious and energizing foods. 

Hemp seeds

“My number one plant protein for smoothies is hemp seeds. They not only contain complete plant-based protein (about 10 grams per 3 tablespoons), but they are also a source of omega-3 fatty acids, which provide anti-inflammatory benefits and are especially beneficial post-workout to reduce soreness and enhance recovery,” Maria explains. “I prefer them in their whole form, as they maintain maximum nutrition and freshness compared to powdered protein. As long as you put them in the blender with your smoothie, they will break down and make it nice and creamy. I also add them to salads, warm cereal, or blend them into the tastiest vegan Caesar dressing.”

Chickpeas

“Chickpeas are another favorite as they are so versatile. Put them on salad, bake them into crispy croutons or a crunchy curry chickpea snack, turn them into falafel, blend them into hummus, use the flour for flatbreads…the options are endless,” Maria says. “One cup provides a hefty 12.5 grams of fiber (hello regularity) and a whopping 14.5 grams of protein. This makes them filling and satisfying. They also provide a significant amount of iron (approximately 26% of the recommended daily intake per cup), which helps keep your energy high. Be sure to pair them with a vitamin C-rich food, such as lemon juice on your dark leafy green salad or bell peppers with hummus, to enhance iron absorption.”

Chia seeds

“Another tiny seed that packs a nutritional punch! Aside from providing about 5 grams of protein and 11 grams of fiber per ounce, they contain a variety of other nutrients, including anti-inflammatory omega-3s and stress-busting magnesium,” Maria shares. “Chia pudding is my favorite way to consume them. Top it with nuts and seeds for added protein.”

Organic tofu

“This is a staple in my home, and I consume it once or twice a week. Four ounces of tofu contains about 12-15 grams of protein. If you can find organic fermented tofu, even better (fermentation adds probiotics and has the texture and taste of feta cheese),” Maria says. “Soy is a great source of isoflavones, which have been linked to a variety of benefits, from reducing wrinkles to improving brain health, to reducing the risk of heart disease and various cancers. Always choose organic tofu to avoid GMOs. When seasoned well, it’s incredibly flavorful, like this curry-dusted tofu.”

Navy beans

“Navy beans and other white beans like cannellini beans are incredibly nutrient-dense. A 1-cup serving provides 15 grams of protein and 19 grams of fiber, along with a significant variety of vitamins and minerals like folate, magnesium, and iron,” she explains. “I love them simply sautéed with olive oil, garlic, and turmeric, or I blend them into dips, sauces, and even homemade falafel and veggie burgers to hold them together.”

You can learn more about Maria at MariaMarlowe.com and check out her Clear Skin Plan, a proven program and meal plan to clear acne naturally from within!

Pair these foods with Physique 57 workouts On Demand or in the studio for the BEST results!

Sources: 

  1. https://pubmed.ncbi.nlm.nih.gov/25169440/
  2.  https://pubmed.ncbi.nlm.nih.gov/22958314/
  3.  https://academic.oup.com/ajcn/article/112/2/303/5828186
  4.  https://pubmed.ncbi.nlm.nih.gov/15466943/
  5. https://pubmed.ncbi.nlm.nih.gov/16373952/
  6. https://jamanetwork.com/journals/jama/fullarticle/201882
  7.  https://www.ahajournals.org/doi/10.1161/JAHA.119.012865
  8.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5380896/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293796/
  10.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380694/

The Secrets To Building Lean Muscle Mass

There is no one way to measure your wellness results — it’s all about your individual goals and how YOU feel! If your goal is to look and feel more lean (we hear this from a lot of people in our community), then the key is building lean muscle mass. The first step is understanding body composition, what lean muscle mass is, and what might be holding you back from creating it. 

We’re breaking down all the science-backed details below, plus sharing 3 secrets on how to see and feel transformative results!

What is body composition? 

Your body composition tells you your body’s unique makeup. It is the percentage of muscle, bone, and fat in your body. These measurements are much more important than numbers on a scale because they impact how you look and feel, and they give you a clearer picture of your overall health. The goal is to have a healthy ratio of fat to muscle. 

What is lean body mass? 

Another important term to know is lean body mass, so let’s break it down. When we talk about lean body mass, we mean bones, ligaments, tendons, organs, water, and muscles — basically everything in your body that’s not fat. The weight of your organs and tendons do not really change, so changing your lean body mass really comes down to muscle. The more muscle you form, the more lean muscle mass you’ll build. 

Why is lean muscle mass important?  

It determines how you look

Two people with the exact same height and weight can look completely different because they have different body compositions. If your goal is to look lean, the key isn’t necessarily losing weight or blasting fat — the real secret is gaining muscle (aka lean muscle mass). You can diet or do cardio (more on that in a minute), but if you’re not targeting your muscles in an efficient, effective way, you will not see the kind of transformative results you’re looking for. 

That’s why Physique 57’s approach isn’t about depriving yourself, running yourself into the ground, or taking anything away from your wellness routine — it’s about adding things that will help you build strength and confidence. 

It impacts your metabolism 

Your lean muscle mass determines your resting metabolic heart rate (RMR), or the number of calories your body burns at rest. That’s why increasing your lean muscle mass is the ONLY way to permanently boost your metabolism. Muscle tissue burns 15 times as many calories as fat, so the more muscle you have, the more calories you’ll burn throughout the day, even when you’re not exercising. Translation: Your metabolism will be revving as you sit at your desk, drive your car, run errands, and watch Netflix. How amazing is that? 

It affects your heart health

Studies show that people who have more lean muscle mass have a lower risk of cardiovascular disease, diabetes, high blood pressure, and other health issues ¹.

How you can lose lean muscle mass

Now we know how important it is to build lean body mass, but it’s actually trickier to do than you might think. For many years, strength training was considered the number 1 way to create lean body mass. The drawback: lifting heavy weights (more than 10 pounds) can stress your joints and lead to injury over time. Plus, those same repetitive moves can get boring and lead you to a plateau. Fortunately, your Physique 57 trainers change up the choreography and sequences every class to maximize your results and keep you safe.

Another thing to consider: certain forms of exercise can actually decrease lean muscle mass. If you go all in on cardio — for example, your workout consists entirely of running or aerobics — your body will break down muscle tissue to generate fuel (carbohydrates) for all that cardio. 

You can also lose lean muscle mass if you pair an intensive workout schedule with a super low-carb or no-carb diet. Old school diets made carbs seem like the enemy, but the truth is, our bodies NEED carbs! Without sufficient carbs to fuel your workouts, your body will break down muscle to get the fuel it needs. You’re essentially working against yourself! This is one reason people can be working out frequently but still not be seeing results. 

How you can build lean muscle mass

Rock your Physique 57 workouts

The amazing news is that Physique 57 was designed specifically to build lean muscle mass. In fact, a study done by the Department of Exercise Physiology at Adelphi University showed that Physique 57 produced greater changes in lean muscle mass over a four-week period than aerobics, Pilates, yoga, and running.

The secret is Physique 57’s innovative Interval Overload Training method (you can read more about it here). It is a combination of high intensity interval training and muscle overload. With our interval training sets, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. 

Numerous studies have shown that high intensity interval training (HIIT) is more effective at creating lean muscle mass and transforming body composition compared to lower intensity steady training ². Be sure to check out our Physique 57-style HIIT workouts On Demand. Get all the intensity your body needs, sans the impact.

Additionally, our interval training sets are designed to push muscles all the way to the point of overload — leaving them burning and shaking — which actually changes your muscles fibers to increase your strength and power. Translation: more lean muscle mass. 

Make sure you’re joining us in class On Demand and in the studio to get all the benefits!

Refuel with protein 

Protein is a powerhouse nutrient for forming lean muscle. When you eat protein, your body breaks it down into amino acids, which are used to repair muscle fibers post-workout and grow new muscle fibers. When you get enough protein in your diet, your body gets into an anabolic (a muscle building) state ³. Some of our favorite sources of protein are lean beef and chicken, fish, eggs, tofu, legumes, hemp seeds, chia seeds, chickpeas, navy beans, and quinoa. Check out more of our favorite foods to build long, lean muscle here.

Rest & recover 

This is a major tip, so don’t sleep on it! Getting quality rest is essential for repairing and forming muscle. In fact, a study found that skimping on sleep decreases the activity of protein synthesis, which leads to muscle loss and inability to repair damage ⁴. When we sleep, our bodies release a hormone that helps our muscles grow. Plus, quality rest means you’ll have the energy to get after it at your next workout! 

Sources: 

  1. https://jech.bmj.com/content/74/1/26
  2. https://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd
  3. https://www.scientificamerican.com/article/do-amino-acids-build-bigger-muscles/
  4. https://pubmed.ncbi.nlm.nih.gov/21550729/

Counting Macros Was a Game Changer for Tanya – Here’s How She Did It

Co-founder Tanya Becker

Physique 57 co-founder Tanya Becker has always been consistent in her workouts and clean eating. Still, she reached a point when she wanted to shake things up. As she approached perimenopause, she wasn’t feeling quite as healthy and confident in her body — and no amount of healthy eating or exercise was helping. That is, until she discovered the magic of macros!

“I’ve never been a diet person so I thought, ‘Why would I want to count macros?’ Tanya says. But when her husband ordered a book about it, she decided to give the macro counting a try and customize it to make it her own. 

For support in this, Tanya reached out to a former training client, Michelle Waranoski, who works as a Nutrition Coach for Stronger U Nutrition. Together, they calculated Tanya’s target macros based on her body composition, exercise routine, and goals, and made a personalized plan for her. 

Now 18 months later, Tanya will never look back! “Focusing on my macros has been life changing,” she says. “We all want to feel good and confident in our bodies, and this is one of the best tools to do that. Combined with workouts and mindfulness practices, it’s transformative!” 

So how did Tanya do it — and how can you incorporate counting macros into your own life? We break down everything you need to know! Everyone is different, so we encourage you to listen to your body and do what works best for your diet. Here Tanya shares her personal experience of what worked for her. 

What are macros?

Macros is short for macronutrients. All food is made up of macronutrients and micronutrients. Macronutrients — protein, fat, and carbohydrates — are what we use in the largest amounts, while micronutrients are all the other essential nutrients that our bodies need to perform, according to Tanya’s coach Michelle Waranoski, who lost 18 pounds herself counting macros. 

Counting macros essentially means keeping track of how much protein, fat, and carbs you are consuming per day and the percentages of each. 

Why focus on macros?

Knowledge is power — and having knowledge around macros is a major educational tool for your healthy lifestyle. “I think everyone should at least be aware of their macros because most people don’t know what they’re taking in,” Coach Michelle says. “Even the healthiest eaters may not be getting enough protein or may not realize how much fat and carbs they’re having.” Tanya personally noticed that she was having way more fat than protein or carbs. 

Balancing macros also takes the focus off eating or limiting whole categories of foods like low-fat or high-protein diets. “We don’t live in a society where food is made up that way,” Michelle says. “There is delicious food that contains all macros! With this method, we’re not taking anything away from you. We’re teaching you how to eat the right amounts at the right time.” 

The benefits of counting macros

  • It can work for everybody and every body: “What’s so great about this is that it can work for vegans, vegetarians, pescatarians, meat eaters, everyone!” Tanya says. Michelle works with clients of all ages, genders, body types, and dietary needs. 
  • It’s simple: Once you get into the swing of counting macros, it becomes second nature. There aren’t strict rules or complicated formulas, and you can’t mess it up, Michelle assures. “The beauty is that you can’t really make a mistake. If you eat more of your macros at one meal, you can course correct it at the next meal or the next day.” 
  • You can still enjoy your life: Counting macros isn’t about depriving yourself. “If I want pizza one day, I can go for it and balance out my macros at other meals,” Tanya says. Michelle adds: “I want everyone to enjoy their life and enjoy their food!” 
  • It will help you lose weight and maintain consistently: Counting macros is not a quick-fix diet. “I don’t recommend quick weight loss ever,” Michelle says. However, the method will help you steadily lose weight and build lean body mass. 
  • Your overall nutrition will be on point: When you focus on macros, you will naturally be getting tons of veggies and nutrient-packed foods, so your overall nutrition will improve. Tanya now eats more veggies than ever before! 
  • You’ll improve your sleep quality: “We often overlook sleep, but if you can get that in line, that habit is everything,” Michelle says. 
  • You’ll have more energy: Balancing macros helps prevent blood sugar spikes and dips that lead to exhaustion and fogginess. 

How to count macros

Your ideal macro balance is unique to your body, your goals, and your lifestyle. For example, if you want to build lean muscle, having more protein will be important. If you’re an endurance athlete, you might need more carbs and a little less protein, Michelle advises. 

You can calculate your macros by yourself online, but Tanya suggests working with a coach if that’s available to you. “With a coach, you get accountability, guidance and support,” Tanya says. 

Once you know your individual macro breakdown, you can easily track your intake with apps like MyFitnessPal, Cronometer, and Lose It! Once you have a baseline for how much you’re taking in, you can start to adjust your levels to meet your goals. 

Tanya’s incredible results

“I feel healthy, confident, and great in my clothes again!” Tanya says. “I lost about 9 pounds, but the number on the scale isn’t what this is about. It’s about how I feel!” After 18 months counting macros, Tanya also has more energy, sleeps better, has more mental clarity and sharpness, and her skin is glowing! 

Tanya’s sample day of eating 

Every day is a little different, but here’s a peek at what Tanya eats on a typical day: 

  • Breakfast: Protein shake with protein and almond milk
  • Lunch: Egg white omelet with spinach, onions, pepper, garlic, kalamata olives, and cashew milk cheese with a wrap or Ezekiel english muffin 
  • Afternoon snack: Celery juice and broccoli or cauliflower with seasonings like garlic powder and sprinkled cheese
  • Dinner: Protein like shrimp, chicken, or turkey with a sweet potato, veggies, and lots of seasonings
  • Dessert: Yogurt parfait with blueberries and granola and an herbal tea 
  • Tons of water all day long!

Interested in learning more about macros from Tanya’s coach? You can sign up for Stronger U and ask for Coach Michelle Waranoski. 

And of course, healthy eating pairs perfectly with Physique 57 workouts to achieve your goals!

What Trainers Really Eat After a Workout

avocado toast on a plate

Have you ever wondered what foods your favorite trainers eat after they lead you through some major sculpting and toning? We got you! 

We asked a few of our amazing trainers what foods they eat to refuel post-workout. They each have different go-to meals and snacks, but they all have a few things in common — plenty of protein, healthy complex carbs, and nutrient-packed whole foods to hydrate the body and replenish muscles. 

Check out their favorites below, and try these out after your next Physique 57 workout class On Demand or in the studio. These bites will have you feeling satisfied and energized, plus they’ll maximize your toning and muscle building results!

“After a workout you want to try to get a post-fitness snack that refuels and rebuilds your body. To do this you want to aim for something that’s a 2 to 1 carb to protein ratio that will help restore your glycogen stores (that bit of you that really pushes during those last 10 counts) and helps to rebuild your muscles back stronger. For me, that’s a protein smoothie, whole grain peanut butter toast, or simply chocolate milk! Don’t forget to hydrate too!” — Will 

“It’s all about replacing electrolytes (electrically charged minerals) for me, so my post-workout beverage and meal are packed with these. As an island girl, I have to have coconut water. It’s one of the best go-tos to replace the electrolytes you may have lost during a workout. Your body inhales it and you can feel every cell absorbing it. For a post-workout meal, I love a big scrumptious Sweet Green salad, which is walking distance from the studio. Most veggies like kale, spinach, broccoli, avocados, and beans are packed with electrolytes. Remember that salads and eating clean don’t have to be boring. They can be delectable and satisfying!” — Kameica 

“I don’t have a specific go-to meal after a workout, but I always make sure it’s balanced with healthy carbs and protein. This allows me to fill me up without making me feel overly stuffed. My biggest advice is don’t feel guilty eating after your workouts! Your body needs to refuel and you want to make sure you can nourish it so you have the energy to do the things you want to do!” — Erin 

“My favorite post-workout food is a smoothie with peanut butter, banana, oats, and vegan protein powder or an avocado toast! And remember to hydrate, hydrate, hydrate and rest. I can always feel a difference physically and emotionally when I have not properly hydrated! And rest days/stretch days are a huge part of your body’s capacity to recharge itself!” — Shannon

Want to learn more about how to refuel with foods that build muscle? Read our “Best Foods To Gain Long, Lean Muscle” blog post!

How To Set Wellness Goals For Success — And Achieve Them!

A silhouette of a woman standing in front of a sunset with her fist in the air.

So often in the fitness and wellness world, we hear about going after your goals, but we don’t often talk about how to set them. The way you go about setting your goals makes a major impact in how likely you are to achieve them.

When you create a goal — whether it’s to get stronger, feel more confident, be more consistent in your workouts, nourish yourself with healthy foods, or whatever it may be — you’re making a promise to yourself. That commitment is incredibly powerful! 

We’re sharing our best tangible and science-backed tips on how to set yourself up for success with your fitness and wellness goals. 

Start small & specific 

It may be tempting to set a goal like, “I want to work out more” or “I want to get leaner.” While we usually encourage you to think big, in this case, we want you to start small. Research shows that when your goals are specific, tailored, and set in shorter time periods, you are more likely to achieve them ¹. 

For example, start with a goal like: “I will do two Physique 57 classes this week.” When you rock two classes consistently, you can increase your goal to three and then four classes per week. Also, don’t overwhelm yourself with too many goals at once. Start with 1 to 3 challenging yet attainable weekly goals. As you achieve these goals, you will build confidence and be even more motivated to keep up your momentum!

Put pen to paper

Thinking about your wellness and fitness goals is just step one. Your next step is writing them down, and this one is so powerful! When you put your intentions down on paper, you are making a commitment to yourself. Writing them out will help you get clear on exactly what you want to accomplish, and you’ll be able to visualize yourself achieving it. 

Research shows that people were 42 percent more likely to accomplish their goals when they wrote them down ². So grab your journal and get writing! We suggest having a special journal dedicated to your wellness journey. Set aside time on the weekends to write out your weekly intentions. 

Use positive language 

When you jot down your wellness goals, instead of writing, “I want to meal prep every Sunday,” instead write, “I WILL meal prep every Sunday.” It’s a small shift, but makes a big difference in your mindset. If you believe it and put it out there, it WILL happen!

Get clear on your why 

Even more important than what your goal is is WHY you want to achieve it. For example, if your goal is to work out consistently every day, reflect on why this is important in your life. Does working out give you more energy to tackle your day? Does it give you more confidence and self-love? Does it keep you healthy to care for your family? Does it support your mental health? Journal on the why behind your goal, and don’t be afraid to dig deep here. 

At times when you feel discouraged or you may not feel like sticking it out, you can always come back to your why for motivation. 

Make a plan 

Now that you feel clear and confident on the what and why of your wellness goals, it’s time to think about how you’re going to make them happen. Look at your 1 to 3 weekly goals and make a specific action plan for how they will fit into your schedule. 

For example, if your goal is to prep healthy meals in advance, block out time in your calendar to grocery shop and meal prep. Think ahead about how you can make this simpler and more fun — can you order groceries in advance? Can you invite a friend over to meal prep with you? If your goal is to take a certain number of Physique 57 classes per week, book your classes in advance, put them in your calendar, and even lay out your workout clothes. The more you plan ahead, the more likely you’ll be to follow through!

Find someone to hold you accountable 

Accountability partners are everything! Share your goals with a friend, family member, or someone in the Physique 57 community, and ask them to gently hold you accountable. You can start a group text chain with your accountability buddies to check in on each other. Remember, the Physique 57 family is filled with supportive and loving friends who are here to cheer you on! Join us in the studio or On Demand to work out with us!

Sources:

  1. https://www.nytimes.com/2021/01/06/well/move/exercise-goals.html
  2. https://scholar.dominican.edu/cgi/viewcontent.cgi?article=1265&context=news-releases

Summer Parties on The Calendar? Here’s How to Stick To Clean Eating

Two slices of watermelon in front of a teal background.

Our calendars are starting to fill up again with summer parties, barbecues, picnics, weddings, and outdoor celebrations. But how do you stick to your clean eating habits when you’re surrounded by processed foods, fried dishes, chips, desserts, and lots of wine?

You CAN enjoy yourself and keep it clean at the same time. Here are 6 simple tips to stick to a healthy diet and feel your best at summer soirees.

Sculpt, pulse, and then party

Squeeze in a Physique 57 On Demand workout the morning of your event. Research shows that when you exercise in the morning, it will help curb cravings later in the day. Exercise reduces levels of the hormone ghrelin (aka the hunger hormone) and increases hormones such as peptide YY and peptide-1 that make you feel more satisfied ¹.

A morning sweat session can also help regulate blood sugar levels ², which prevents spikes and crashes that lead you to reach for sugary foods. Plus, you’ll be in a healthier mindset going into the party!

Start your day with a healthy meal

Before the party, have a nutrient-packed breakfast or lunch with a balance of lean protein, healthy fats, and leafy greens. This will make you feel energized, satisfied, and regulate your blood sugar levels so you’re not starving going into the celebration. We suggest having a protein smoothie, overnight oats, or a big salad topped with protein before you head to the event.

Bring your own dish to share

If you’re going to a barbecue or party that you know will be filled with unhealthy options, make it a bring your own situation! Whip up your favorite healthy side dish, salad, or treat to share with the group. Your hosts will appreciate you bringing something — and you don’t even have to tell the rest of the guests that it’s healthy!

Dip into the healthy stuff

Chips and dip are a fixture at summer parties. The great news: many dips are already smart, clean choices. Guacamole is packed with healthy fats, fiber, potassium, and B vitamins from the avocado. Fresh salsa is light and can be a great source of vitamin C. Just do your best to steer clear of heavy and dairy-filled dips.

It also matters what you dip! Swap chips for sliced veggies like cucumbers, bell peppers, and mini carrots. You’ll get extra vitamins from the veggies and feel more satisfied thanks to their fiber. Plus, the dip is the best part anyway!

Cheers to staying hydrated

If you’re going to enjoy a cocktail or wine (and really, wine not?!), make sure you stay hydrated. Drink plenty of H20 before the event and have 1 – 2 glasses of water between each drink. This will help prevent a hangover and keep you feeling energized throughout the party.

If you’re skipping alcohol altogether, you can bring seltzer for some bubbles or bring a pitcher of water with muddled berries and mint for a refreshing sip.

Be easy on yourself & enjoy!

Parties are meant to be fun so please don’t be hard on yourself about what you eat or drink. Do your best to stick to your healthy eating habits, but also remember to relax and be present with your friends and family.

Have fun!

Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/22617393/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604526/

5 Healthy Travel Tips For Your Summer Getaways

A person laying in a car, holding a map, and sticking their feet out the window.

Summer is in full swing and travel is picking back up, so we’re dreaming of fun and relaxing getaways! Anyone else? 

Whether you’re planning a tropical vacay, road trip, city sightseeing, or a long weekend of R&R, make sure you take your healthy habits with you. 

When you’re in a new place and out of your routine, it can be tempting to skip workouts or get off track with your clean eating. But “out of office” mode doesn’t have to mean out of wellness mode! When you’re on vacation, you want to feel your absolute best. Your fitness and self-care practices will help you feel energized, confident, and radiant as you kick back and enjoy yourself!

Check out our 5 best tips for taking your healthy habits on the road (or on the fly!). 

Work out anytime, anywhere 

The amazing thing about Physique 57 On Demand is that you can do your workouts from anywhere in the world! Crush your sweat sessions from your hotel room, Airbnb, or even take your workout outside so you can soak in the scenery. 

You can find workouts from 5 minutes up to 57 minutes, so no matter how much time you have, we’ve got you covered! Even on your busiest travel days, you can squeeze in a 15-minute sculpt session. 

A workout will help energize you, relieve stress, and boost your mood, so you’ll be ready for whatever is on your travel itinerary! Plus, research shows that exercise can cause changes to your internal body clock, which helps counter the effects of jet lag ¹. 

BYO barre…and more gear

We don’t actually mean bring a barre, of course, but you can easily use a chair or another surface in your hotel room as a DIY barre. 

You can also pack small workout gear like resistance bands and grippy socks in your suitcase. Even easier: Physique On Demand has an entire selection of bodyweight only workout routines that are effective, efficient, and extra convenient for travel. 

Explore your destination 

There’s so much to explore in a new place, whether it’s city streets, parks, mountains, or trails. Go for long walks to take in the sights or rent bikes to tour the area. That way, you can get your steps in, get your heartrate up, and see more of the neighborhood. Walking also increases blood flow to your muscles and can help alleviate soreness ², so it will feel amazing after a long flight. 

Ask for recommendations from locals or you can look up hiking spots on a website like AllTrails

Stock up on healthy snacks

Airport and rest stop food is often highly processed, fried, or full of artificial sugars. Get prepped by packing your snacks in advance. Some of our favorite travel snacks: unsalted nuts, homemade trail mix, dried fruit, and kale chips. 

Hydrated, hydrate, and hydrate some more

Hydration is always key for your health, but especially when you’re traveling. Ever wonder why you’re so thirsty and your skin is dry when you’re flying? In an airplane, the filtration system makes humidity drop drastically (to 10 – 20 percent). Low humidity causes moisture to evaporate from your body quickly, which will dehydrate you faster ³. Changes in climate and altitude at your destination can also lead to dehydration, which makes jet lag symptoms worse ⁴.

Make sure you’re traveling with a reusable water bottle and fill it up often! In general, experts recommend drinking at least 12 cups of water per day for women ⁵. And when you’re flying, aim for about 8 oz of water for every hour you’re in the air ⁶. Drink up!

Sources:

  1. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943
  2. https://www.wellandgood.com/is-walking-good-for-sore-legs/
  3. https://www.travelandleisure.com/travel-tips/why-do-i-get-so-dehydrated-when-i-fly
  4. https://www.health.harvard.edu/newsletter_article/travel-tips-ways-to-minimize-jet-lag
  5. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women
  6. https://www.asma.org/asma/media/asma/Travel-Publications/HEALTH-TIPS-FOR-AIRLINE-TRAVEL-Trifold-2013.pdf

The Best Foods To Gain Long, Lean Muscle

Closeup of two pieces of salmon coated in sesame seeds and seasoning sitting on a plate.

With every Physique 57 sweat session, you’re forming long, lean, gorgeous muscles. And after you’ve crushed your barre workout at home or in the studio you can enhance your gains in the kitchen! Refueling with whole, unprocessed, and nutrient-packed foods is key for muscle growth and recovery. The combination of your workouts and proper nutrition is where you’ll see the most benefits! 

We’re sharing 6 of the best foods to pair with your workouts to build muscle and feel lean, healthy, and energized.

Salmon 

Salmon delivers a double dose of muscle-building perks — it’s high in both protein and omega-3 fatty acids. First, let’s talk protein. Each 3 oz. serving of salmon contains about 17 g of protein, and protein is a powerhouse when it comes to gaining lean muscle. Research shows that protein helps build muscle strength and lean body mass ¹ ². It also helps repair and replenish your muscles after a tough workout, so you can recover faster and get back after it at the barre ³. Here’s how it works: When you’re rocking a workout, your muscle fibers break down. Protein’s amino acids allow your body to synthesize new cells, which repair the damaged fibers and help build new muscle ⁴. 

Salmon is also an amazing source of omega-3 fatty acids. In addition to protecting your heart health, omega-3s have been shown to maintain bone health and increase muscle gains ⁵. 

Eggs

Eggs also pack a lot of high-quality protein — about 6 g per egg. They are particularly high in the amino acid leucine, which has been linked to building muscle and enhancing post-workout recovery. Leucine is essential for regulating muscle protein synthesis, and it may be the key amino acid for optimizing muscle mass ⁶. 

According to research, you may get the most benefits from whole eggs. A study showed that people who consumed whole eggs had more muscle gains than those who opted for egg whites ⁷. This may be thanks to the cholesterol in yolks — a study shows that cholesterol can contribute to muscle building by enhancing your body’s inflammatory response ⁸. If you’re worried about cholesterol for heart health, it’s important to know that the cholesterol in eggs doesn’t seem to raise LDL cholesterol (aka the “bad” kind) the way other foods like trans and saturated fats do ⁹. Still, if you do have heart disease or diabetes, it’s smart to watch your overall intake. 

Quinoa 

While protein-rich foods are important for muscle gains, getting plenty of complex carbs is also essential. Carbs get a bad rap, but if you choose the right kind, they are a major way to feel energized and gain lean muscle. Slow-digesting complex carbs provide the energy your body needs to fuel your workouts and recover ¹⁰. Cooked quinoa, which is actually a seed and not a grain, delivers about 40 g carbs per cup. 

Plus, quinoa is an amazing plant protein for vegetarians, vegans, and anyone looking to lead a more plant-based lifestyle. Another perk: Quinoa is high in magnesium, which plays an important role in the function of your muscles and nerves and helps protect your bones ¹¹. 

Spinach 

Popeye was on to something! Spinach is a great source of glutamine, an amino acid that is important for muscle growth ¹². Research also shows that glutamine can help your muscles recover faster and soothe soreness post-workout ¹³.

Beets 

This root veggie contains a molecule that enhances muscle power. In a study, people who drank beet juice pre-workout saw an approximately 13% increase in muscle power. The perk comes from the nitrate, an ion found in beets and leafy greens like spinach. When you take in nitrate, it is converted to nitrite and then becomes nitric oxide, a molecule that boosts muscles and may enhance blood circulation ¹⁴. 

Almonds 

In addition to their high magnesium and protein content (16 g per serving), almonds also deliver phosphorus, a mineral that helps the body make protein for the growth, maintenance, and repair of cells. Phosphorus also helps your body make a molecule called ATP, which leads you to use carbs and fat for energy during exercise ¹⁵. 

Eat up and enjoy! We’ll see you at the barre!

Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/25169440/
  2. https://pubmed.ncbi.nlm.nih.gov/22958314/
  3. https://academic.oup.com/ajcn/article/112/2/303/5828186
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3381813/
  5. https://pubmed.ncbi.nlm.nih.gov/25285409/
  6. https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract
  7. https://academic.oup.com/ajcn/article/106/6/1401/4823156
  8. https://www.sciencedaily.com/releases/2008/01/080109173717.htm#:~:text=In%20general%2C%20those%20with%20higher,in%20the%20participants%2C%20Riechman%20said
  9. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
  10. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
  11. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC426340/
  13. https://pubmed.ncbi.nlm.nih.gov/25811544/
  14. https://www.npr.org/sections/thesalt/2015/10/14/448314966/why-you-might-want-to-be-drinking-beet-juice-at-the-gym
  15. https://medlineplus.gov/ency/article/002424.htm