Sanctuary Body

Pop quiz - what's the best form of exercise for controlling your blood pressure? See the answer below.




Most people guess some form of cardio, but it's actually isometric exercise - essentially, staying still!

..albeit in challenging positions that engage major muscle groups and require you to hold them for extended periods. Wall sits and planks are a few examples. Read on to learn more.

https://www.wellandgood.com/blood-pressure-isometric-exercise/

Scientists Have Zeroed In on the Most Effective Exercise To Reduce Your Blood Pressure According to a big, recent meta-analysis in the British Journal of Sports Medicine, isometric holds are actually more effective than HIIT, dynamic strength training, and cardio when it comes to lowering blood pressure. (That’s news to many of us!)

"Getting older doesn’t have to mean moving less. The key to longstanding fitness, experts say, is envisioning the kind of athlete you want to be 20, 30, even 40 years from now, and training smartly in the present for that future."

Whether you're an athlete, or just want to climb the stairs pain-free, we can help you build your best body and stay . To find out how, use the link in the comments to schedule a consult.

https://www.nytimes.com/2023/08/01/well/move/workout-fitness-over-40.html

How You Should Change Your Workout Once You Hit 40 Making a few tweaks to your fitness habits — and mind-set — as you hit middle age can set you up for long-term mobility with less pain.

"Sanctuary Bodyworks has a beautiful and unique facility. But more importantly, they have an excellent team, who are supportive and committed to helping you achieve your specific fitness goals."

Thanks, Vivek. We're grateful to have dedicated people with such depth of knowledge on our team. We wouldn't be everything we are without them. (And yes, we hit the jackpot with our space, too.) It's our privilege to support you on your fitness journey!

"Will training at Sanctuary Body finally get me that beach body?"

We're not a vanity studio. Making you look hot in a swimsuit is not our highest goal. That said, we can absolutely help you feel great about your body, inside and out.

Done consistently, a well designed workout burns fat and tones muscles. Working with a trainer ensures you maintain proper alignment and use your core, which improves posture and contributes to a leaner, stronger, more youthful appearance.

Fitness and body image are two different things, though. Thanks to the impossible standards we're all exposed to, poor body image can affect us regardless of our weight. One 2018 study concluded that 79% of Americans experience dissatisfaction with the way their bodies look. (We'll post a link to that study in the comments.)

What we're really yearning for is to LOVE OUR BODIES and FEEL CONFIDENT BEING SEEN.

The good news is that exercise enhances body image, independent of any changes in appearance. It helps us feel stronger, more confident, and proud of what our bodies can DO, rather than just how they look. This leads to more positive self-talk, which reinforces the commitment to exercise, which gets results, which helps us feel accomplished and powerful - and yes, more attractive, too. It's a feedback loop of the very best kind.
Working with a dedicated trainer can help ensure your exercise routine takes you in this positive direction. While we can't guarantee you a "bikini body" by the end of the summer, we can help you build YOUR best body, feel great in your own skin, and stay fit for life. Use the link below to set up a New Client Consult.

If you find yourself exercising compulsively, multiple times per day, or to the point of exhaustion, or you have frequent, intrusive self-critical thoughts about your body, take care of your mental health first and seek support. The Body Dysmorphia Disorder Foundation website is a great place to explore. That link is in the comments, too.

Inverted exercises increase blood flow to the brain, build core strength, and benefit the lymphatic and endocrine systems. Plus they're just plain fun! Our Cadillac Trapeze reformer enables all kinds of inverted movements. Ready to give it a try? Use the link in the comments to book a New Client Consult.

[IN THE

Visit us a t www.sanctuarybody.com/fitness-training to learn more about our Pilates program!]

Fitness Training | Sanctuary Body Experience our expert trainers, state-of-the-art equipment, and efficient, pain-free, 100% customized approach to fitness.

Take a moment and ask yourself – how will it feel to be living in your body ten years from now?

Will that little twinge in your joints have grown into chronic pain? Will you be standing tall, or starting to hunch?

𝘞𝘪𝘭𝘭 𝘺𝘰𝘶 𝘴𝘵𝘪𝘭𝘭 𝘣𝘦 𝘥𝘰𝘪𝘯𝘨 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘪𝘦𝘴 𝘵𝘩𝘢𝘵 𝘣𝘳𝘪𝘯𝘨 𝘺𝘰𝘶 𝘫𝘰𝘺 𝘵𝘰𝘥𝘢𝘺?

If those questions make you anxious, then NOW is the time to get serious about building up your strength, endurance, and flexibility.

To learn how to improve and maintain your posture for life.

To address those pain points with an expert trainer, who can teach you targeted exercises to reduce or eliminate that pain, long term.

The daily stresses of life and gravity push our bodies down, sinking our shoulders, collapsing our ribcage, and sometimes making us appear older and thicker than we actually are. But the truth is that you have A LOT of influence over how your body feels and functions, now and in the years to come.

Maybe you've been neglecting exercise for months or years. Or maybe you've been working out, but without the right guidance, and it's causing more aches and pains instead of less. Whatever your age and current condition, your body 𝘸𝘪𝘭𝘭 respond positively to the right kinds of exercise.

𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗱 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗶𝘀 𝘆𝗼𝘂𝗿𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝘁𝗮𝗸𝗶𝗻𝗴. 𝗜𝘁'𝘀 𝗻𝗲𝘃𝗲𝗿 𝘁𝗼𝗼 𝗲𝗮𝗿𝗹𝘆 𝗼𝗿 𝘁𝗼𝗼 𝗹𝗮𝘁𝗲...𝙖𝙣𝙙 𝙞𝙩 𝙬𝙞𝙡𝙡 𝙣𝙚𝙫𝙚𝙧 𝙗𝙚 𝙚𝙖𝙨𝙞𝙚𝙧 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩 𝙩𝙝𝙖𝙣 𝙞𝙩 𝙞𝙨 𝙧𝙞𝙜𝙝𝙩 𝙣𝙤𝙬.

Take one more moment to visualize the future you as strong, agile, energetic, vital.

Then, schedule a new client consult, and see how the experts at Sanctuary Body can help you get fit for life. www.sanctuarybody.com

Happy Independence Day from all of us at Sanctuary Body!

Is pain getting in the way of staying fit and healthy?

It can come from an injury with a difficult recovery, or from wear and tear over time. You were used to working out in a particular way, and now that workout hurts. It's discouraging, and you don't want to risk making things worse, so you stop exercising.

𝗜𝘁'𝘀 𝘁𝗼𝘁𝗮𝗹𝗹𝘆 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗮𝗯𝗹𝗲, 𝙗𝙪𝙩 𝙩𝙝𝙞𝙨 𝙤𝙣𝙚 𝙘𝙝𝙖𝙣𝙜𝙚 𝙘𝙖𝙣 𝙡𝙚𝙖𝙙 𝙩𝙤 𝙖 𝙘𝙖𝙨𝙘𝙖𝙙𝙚 𝙚𝙛𝙛𝙚𝙘𝙩 𝙤𝙛 𝙙𝙚𝙘𝙡𝙞𝙣𝙞𝙣𝙜 𝙝𝙚𝙖𝙡𝙩𝙝.

🔸 You will gradually lose the strength, stamina, and flexibility you gained through your former exercise routine.

🔸 You'll miss out on the stress relief and mood elevating benefits you got from regular exercise.

🔸 Lack of movement may lead to weight gain, which ups your risk for new aches and pains and a host of other health problems.

𝗜𝘁 𝗱𝗼𝗲𝘀𝗻'𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗴𝗼 𝘁𝗵𝗮𝘁 𝘄𝗮𝘆. You can get stronger again, instead of getting weaker. You can have that energy and positivity back in your life. You can feel good about your body again.

𝙄𝙩'𝙨 𝙣𝙚𝙫𝙚𝙧 𝙩𝙤𝙤 𝙡𝙖𝙩𝙚, 𝙖𝙣𝙙 𝙞𝙩 𝙙𝙤𝙚𝙨𝙣'𝙩 𝙝𝙖𝙫𝙚 𝙩𝙤 𝙝𝙪𝙧𝙩.

🔸 What if your workout could be custom designed to alleviate your pain, instead of triggering it?

🔸 What if you had an exercise plan that would keep you in shape, while protecting injured parts and supporting them as they healed?

🔸 What if you had an expert standing beside you, helping you to adjust every single workout to your body's needs and abilities at that moment?

With that kind of support, you can achieve YOUR best body, keep it for decades to come, and look forward to exercise 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵 𝘧𝘦𝘦𝘭𝘴 𝘨𝘰𝘰𝘥.

Request a New Client Consult at Sanctuary Body. We'll listen to your fitness goals and challenges. Then, we'll talk you through how we can help you get in shape, alleviate the pain, and stay fit and strong for life. We'll even show you some exercises that can get you on the path to feeling better, right away.

No pain, all gain! Contact us today.

Rest and recovery is how you replenish your energy, restore your body, and reset your head. It's not just productive, it's essential!

Whether it's a day off from exercise or a week off from work, make some time for rest and recovery this summer. Brandon's getting his on the Baltic Sea. For the record, that's a 32-inch Northern Pike!

“I had foot surgery, and the surgeon highly recommended both True Sports PT and Sanctuary Body for my recovery. She was right! I finished my rehab and now have maintenance Rolfing sessions with Gabriel, and my sister and I are looking forward to starting Pilates Duets with Kim. This just shows what a wonderful business you have built.”

Whether you're recovering from injury or just want to feel better in your body, we can help! Schedule a consultation and learn how Sanctuary Body can help you create a comprehensive fitness and wellness routine to keep you fit for life. Click the link in the comments to get started.

What *can’t* you do on this?! Amazing heart opener.

Shut the Front Door!

Seriously, it's about time. We are feelin' this long overdue update to our signage!

"Sanctuary Body is utterly unique. The caliber of staff that you have assembled is truly next level. Everyone listens, adapts to the individual, and is highly creative and focused on wellness. Thank you for all of your hard work. It is appreciated and valued."

Our clients find us because they're looking for more than just a cheerleader. We're so proud of the expertise and talent of the team we've assembled, and so grateful for the relationships we've built with our incredible clients.

Come see what we're all about! Click the link in the comments to schedule your New Client Consult today.

World Athletics Day was created to encourage young people to take up athletics, and to promote inclusivity in sport. Get off your butt and celebrate!

"Sanctuary Body is my fourth personal training gym - plus a variety of yoga and Pilates studios - all in small studios with excellent trainers.

..Sanctuary Body is beyond doubt the most holistic and health focused of my training experiences, with an emphasis on the whole person and the whole body, and the therapeutic exertion needed to return the body to stability." - Thomas B.

Our clients get it! Our focus on total well-being and longevity is why they keep coming back, week after week, year after year. Come see what we're all about. Schedule a New Client Consultation and learn how our trainers can help you build YOUR best body and stay fit for life.

"I’ve had 2 massages, 60 and 90 minutes, with Brian W. and it is always such a fantastic experience. He is so respectful and professional and makes you feel very safe and well taken care of. Even small things like saying what he’s about to do before doing so puts you at ease. The room is very clean, serene, and comfortable. He even gives great advice on how to do easy and actionable movements at home to ease any aches that plague you regularly. Brian is a wonderfully thoughtful masseuse and I look forward to seeing him again soon!"

Thanks, Diana! We're so glad to hear you've been enjoying your massage treatments and leaving our sanctuary feeling great.

Your body. Our temple. Visit our website to learn more about massage and bodywork at Sanctuary Body.

"The Pilates equipment instructors [at Sanctuary Body] have an unusually deep understanding of muscle anatomy and function, and use it to assist the client in mitigating the effects of those lifetime habits, foibles, and injuries using both tried and true and more modern Pilates exercises."

T. Burnside

The years of experience and deep expertise of our Pilates trainers is what sets them apart. Wherever you are in your fitness journey, they can help you get stronger, more mobile, more fit for life. Come see for yourself! Schedule a New Client Consult on our website today.

www [dot] sanctuarybody [dot] com.

From the very first class in Lindsay Kiracofe's Yin Vinyasa Yoga series, you'll leave feeling more peaceful than when you walked in. The movement of the vinyasa practice, coupled with the deep opening of the yin practice, will have you feeling mentally centered and physically relaxed.

Over the course of 6 weeks, this practice can help you improve mental focus and build confidence, along with physical strength and flexibility.
There are still a few spots left in this unique class series. Use the link in the comments to secure yours. Spring series begins tomorrow.

When: Wednesdays, March 29 - May 6, 5:30 - 6:30 pm
Where: Sanctuary Body, 710 S. Ann St., 2nd Floor
Single classes $20, Full series $102

Vinyasa yoga - or flow yoga - is familiar to most yoga students. yin yoga classes are a less common offering. We asked Lindsay Karicofe about the benefits of both styles, which are combined in her upcoming Yin Vinyasa Yoga series at Sanctuary Body.

"Both vinyasa and yin yoga improve flexibility, stretch connective tissue, and boost circulation. Mentally, they help us balance our emotions and manage stress. In particular, those who practice yin yoga may experience enhanced focus because of the long-holds (2-3 minutes) in each pose. There is a level of patience and ease one must develop to hold the deep stretch of a yoga pose for an extended time. Yin yoga also targets connective tissues not actively practiced in a vinyasa style. This tissue responds best to a slow, steady load, so we hold the poses longer."

Experience the best of both worlds in the yin vinyasa yoga series, starting March 29 at 5:30 pm. Drop in for $20, or register for the full 6-class session for $102.

See you in the studio!

“Athletes likely would find they have developed imbalances and stresses from over-training for their activity. Sanctuary Body’s emphasis on the whole body, functional strength, and stability would not only help them achieve their athletic goals, but help them generally live more active and comfortable lives.”

- T.B., Baltimore MD

More, faster, harder...usually isn't better. At Sanctuary Body, we'll help you up your athletic performance, train for your next event, and build your best body. What we won't do is let you get hurt in the pursuit of vanity goals and instant gratification. If you want to see great results now AND remain an athlete for life, we're your kind of gym. Visit our website to schedule your New Client Consultation and find out what our industry leading trainers can do for you.

www [dot] sanctuarybody [dot] com.

"This hour long class is like two classes in one. The first half of each session is 'Vinyasa', a warming sequence that flows from one pose to the next to dynamically warm and unlock the body. The second half of the class is 'Yin', with an emphasis on stillness and cooling. These are floor-based poses, held for 2-3 minutes at a time. It targets your connective tissues in a different way that complements the Vinyasa flow, for a balanced and satisfying practice."

Join Lindsay Kiracofe for Yin Vinyasa Yoga on Wednesdays at 5:30 pm, March 29 - May 3 at Sanctuary Body.

Single class $20, full series $102. Click the link in the comments for details and registration.

Yin Vinyasa yoga balances restorative poses with energizing flow. Join Lindsay Kiracofe on Wednesdays from 5:30-6:30 pm for a special Yin Vinyasa spring series.

This class runs March 29 - April 6. Drop in any time for $20, or commit to the full series for a special rate of $102. Click the link in the comments for details and registration.

https://www.sanctuarybody.com/yin-vinyasa-yoga-spring-2023/]

Welcome Spring with a revitalizing and restorative Yin Vinyasa Yoga practice.

This special 6-week series with instructor Lindsay Kiracofe will open your body up and relieve muscle tension from head to toe. All levels welcome.

Use the link in the comments to join, or visit www [dot] sanctuarybody [dot] com and select Group Classes & Workshops from the main menu.

See you on the mat!

Sanctuary Body makes a killer first impression! Once potential clients experience our spacious studio, state of the art equipment, and friendly, expert trainers - they're hooked!

If you're seeking a highly individualized, results-driven workout that you actually look forward to, try Sanctuary Body for yourself. Our New Client Consults include a health and fitness consultation, followed by a demo workout customized just for you.

Visit www [dot] sanctuarybody [dot] com to schedule yours today.