Brickhouse Cardio Gahanna, OH

10 Fitness Tips & Tricks From the Pros

10. Train and act like an athlete
Todd Durkin said that everyone should train like an athlete. “Incorporate strength, power and conditioning into all your workouts.” Of course, training like an athlete also includes getting out of your comfort zone and pushing your limits.

Doug Balzarini said that thinking like an athlete is also important. From training a number of professional athletes, he said that a common element all of them share is commitment. “These athletes are truly committed to improving their bodies for their craft,” he said. “If we all had the same level of commitment and drive that these guys had, we would be a much healthier society.”

So commit to be fit, make your health and wellness a priority, and don’t accept the “I don’t have any time” excuse.

Classes for Monday 4/30

5:45 am - 6:15 am Grit™ Plyo
6:00 pm - 6:30 pm CXWORX™
6:00 pm - 6:45 pm Monday Mash-up
6:50 pm - 7:35 pm Bodycombat™ 💪
6:50 pm - 7:35 pm RPM™ 🚴
7:40 pm - 8:40 pm Bodyflow®
7:40 pm - 8:40 pm bootybarre®

brickhousecardiogahanna.com

Our very last Zumba at Brickhouse Gahanna!! @ Brickhouse Cardio Gahanna, OH

10 Fitness Tips & Tricks From the Pros

9. Forget the reps. Watch the clock.
Don’t spend every workout using sets and reps – you don’t need to practice those counting skills anymore. Instead, like Naternicola does in her own workouts, use a stopwatch! She is incorporating more 30-minute total body workouts to get more out of a short amount of time.

Use your stopwatch during high-intensity interval training, which is a great way to increase the intensity of your workouts and see results in a short amount of time.

Classes for Sunday 4/29

10:00 am - 10:45 am Bodypump™
11:00 am - 11:30 am CXWORX™
11:45 am - 12:45 pm Bodyflow® 🙏
1:00 pm - 2:00 pm Zumba® 💃

brickhousecardiogahanna.com

10 Fitness Tips & Tricks From the Pros

8. Welcome massages into your routine.
Recovery will help fuel your intense days and ensure your mind is also in tip-top shape, so welcome those massages! “Recovery is the name of the game, and massage and bodywork is a sure-fire way to help your body – and your mind – relax and rejuvenate,” Todd Durkin said.

And (not that you needed convincing to get more massages) new research shows that those massages really do work – decreasing inflammation while also helping cellular recovery.

Classes for Saturday 4/28

7:45 am - 8:30 am RPM™
8:00 am - 8:30 am Grit™ Plyo
8:45 am - 9:45 am Bodypump™
10:00 am - 10:30 am CXWORX™
10:45 am - 11:45 am Bodyflow®

brickhousecardiogahanna.com

10 Fitness Tips & Tricks From the Pros

7. Get to know your feet and find balance.
Intensity can make you feel alive, but taking some time during the week to stretch and work on balance – without shoes – is just as important, Fable said.

It’s easy to forget about the feet that keep us moving, but “growing your posture from your feet can help prevent knee, hip, back and even shoulder pain,” MaryJayne Rogers said.

Some equipment that may help you remember those feet include Power Plate, BOSU, Wobble Board, the Pilates Reformer and Pilates Chair.

Classes for Friday 4/27

5:30 am - 6:30 am Morning Mash-up

brickhousecardiogahanna.com

10 Fitness Tips & Tricks From the Pros

6. The outside world is your gym.
Doug Balzarini’s favorite weekly training session has been, as he called it, his “play day.” He goes outside to a local park or a beach and moves using what’s there – literally. “I’ll use my surroundings and my creativity to craft the session for the day.” This may include climbing trees, but his clients – professional athletes and those stuck in cubicles every day – have all benefitted from moving outside.

Douglas Brooks also suggested getting outside and “cross training with the seasons” – running dirt trails, Nordic skiing, Alpine skiing, hiking, and rock climbing – as ways to use the environment to change up workouts.

Classes for Thursday 4/26

5:30 am - 6:30 am Bodypump™ 🏋🏼
5:55 pm - 6:25 pm Sprint™ 🚴
5:55 pm - 6:25 pm Grit™ Cardio
6:30 pm - 7:30 pm Bodypump™ 🏋🏼
7:40 pm - 8:40 pm Zumba® 💃💃

brickhousecardiogahanna.com

10 Fitness Tips & Tricks From the Pros

5. Incorporate play! Give every workout an element of playing hard (like when you were a kid)
“Most of my workouts are 30 to 45 minutes max with non-stop movement that incorporates high-intensity and fun challenges,” Klinedinst said. “This means adding in competition, partner drills, cutting-edge equipment and even games or sports.”

She said she did a tennis workout with a friend last week and every time either one of them made a mistake, they had to do 10 push-ups, lunges, and sprint to the center of the court and back as punishment. This minimized mistakes while also giving Klinedinst the best workout!

Classes for Wednesday 4/25

5:30 am - 6:00 am Grit™ Strength
6:00 am - 6:30 am CXWORX™
6:00 pm - 6:45 pm Bodypump™ (45 minute format) 💪
6:50 pm - 7:35 pm RPM™ 🚴
7:40 pm - 8:40 pm Bodyflow® 🙏

brickhousecardiogahanna.com

This is our Last Tuesday! 😭😭

We are featuring the Best of Brickhouse Playlists all this week. YOU VOTED! WE PLAY THEM!
Bodyflow
Bodypump
Zumba
ALL THE HITS!

Tuesday 4/24
10 Fitness Tips & Tricks From the Pros

4. Ripped abs aren’t made on the floor!
Get off the floor! Shannon Fable and Nancy Naternicola said that too many people try to get those tight abs by doing thousands of crunches on the ground. This tends to actually overwork your abs. “Instead, make sure your core is engaged during your strength, balance and cardio workouts,” Naternicola said.
“Workouts that ask you to balance, flow and move in a variety of positions will do more for you [than crunches],” Fable said. “Core work is less about feeling the burn and more about learning how to move efficiently from the inside out.”
Try using a BOSU Balance trainer or the smaller, space-saving Balance Pod to create instability that will challenge your core even more.

5:30 am - 6:30 am Bodypump™ 🏋🏼

5:55 pm - 6:25 pm Sprint™ (HIIT on a Bike!)
6:30 pm - 7:30 pm Bodypump™ 🏋🏼
6:30 pm - 7:30 pm Bodyflow®
7:40 pm - 8:40 pm Zumba® 💃💃

10 Ways You’re Ruining Your Healthy Meal

You’re blowing your calories on drinks
That healthy quinoa toss isn’t doing much good if you’re drinking a large soda with it. Sugary or boozy drinks can negate benefits you’d normally reap from enjoying a healthy meal—but if you don’t want to just drink water, stick to unsweetened tea or flavored sparkling water, or make a fizzy soda substitute. And if it’s dinnertime, keep your wine and alcoholic beverages in check.

Classes for Sunday 4/15

10:00 am - 10:45 am Bodypump™
11:00 am - 11:30 am CXWORX™
11:45 am - 12:45 pm Bodyflow® 🙏
1:00 pm - 2:00 pm Zumba® 💃

brickhousecardiogahanna.com

Monday 4/23
10 Fitness Tips & Tricks From the Pros

3. Real Improvements — and the antidote to boredom — lie outside your comfort zone
Several pros suggested getting outside of your comfort zone to see results and keep boredom away. “Never let yourself get comfortable in your routine,” Riana Rohmann said. Just as we don’t go to school and stay in the third grade every year, we shouldn’t continually work out at the same level, she said.
Douglas Brooks said that mixing your routine up could mean taking a session or class you’ve never taken before. “This ‘change-up’ keeps you fresh mentally and physiologically.”
Todd Durkin said, “challenge yourself at a deep level at least three time per week.” The workouts don’t even have to be long, but “make sure you diversify your workouts so they don’t get stale and boring.”

5:45 am - 6:15 am Grit™ Plyo

6:00 pm - 6:30 pm CXWORX™
6:00 pm - 6:45 pm Monday Mash-up
6:50 pm - 7:35 pm Bodycombat™ 💪
6:50 pm - 7:35 pm RPM™ 🚴
7:40 pm - 8:40 pm Bodyflow®
7:40 pm - 8:40 pm bootybarre®

Our Last Week at Brickhouse Gahanna 4/23 - 4/30

Our Last Week at Brickhouse Gahanna 4/23 - 4/30

7 Ways to Stay Motivated to Exercise

How to Stick With Your Exercise Plan
Knowing the many benefits of exercise doesn’t always make it easy to keep up with your workout plan. If you’re having trouble staying motivated, try these seven tips to maintain your momentum and make exercise a permanent part of your diabetes management routine:

Check your blood sugar before and after exercise. This shows you how much exercise helps to improve blood sugar control. “When you see how your body reacts to different types of exercises and the length and intensity of your workout, it can motivate you to stick with what works,” Weisenberger says. Also, be sure to keep glucose tablets or juice boxes in your gym bag or locker so that you can address an episode of low blood sugar, should it happen while exercising — and stop if you feel shaky or anxious.

When you start to see results of exercising regularly, you won’t want to stop — and that's the greatest motivation of all.

Classes for Sunday 4/22

10:00 am - 10:45 am Bodypump™
11:00 am - 11:30 am CXWORX™
11:45 am - 12:45 pm Bodyflow® 🙏
1:00 pm - 2:00 pm Zumba® 💃

brickhousecardiogahanna.com