Tag Archives: body combat

CXWorx core fitness class gaining ground in Edinburgh

Fitness and Yoga, , , , , ,

CXWorx is a slightly odd name for a fitness class. But don’t let that put you off because for a 30 minute class which focusses on core training exercises, CXWorx really does work. I can testify to the tightness in the tummy muscles it brings and the fires it ignites in the gluteals. Half an hour of torture, great music, weight plates and stretchy bands will leave you exhausted but elated.

CXWorx core fitness class

Les Mills the creators of Body Pump brought this revolutionary fitness class to the UK at the start of 2012. I wondered if it would be a little slow to take off. Not because of any flaws in the workout, CXWorx works as I said, but because some clubs appear reluctant to pay for another licence. Maybe they think their PTs can put something similar together.

Whilst take up as been slow down south, CXWorx is starting to gain a strong foothold in Edinburgh. Blazing the trail has been Edinburgh Leisure who have introduced many classes across the city. David Lloyd have followed and I hope others are interested. Les Mills have held 2 instructor training modules already and more are to follow.

One of my fitness instructor friends has already trained in CXWorx and Karl Fitzpatrick on his Group X site comments as follows:

“30 minutes passed. And job done. Ouch. But you love it. Get the lovely feeling of ache. Knowing you’ve earned it.”

And another is about to take the plunge and do the training – in his CXWorx Blog, Simon Philp reminds us about the benefits of the class:

“Formulated with a carefully structured, scientific approach and unforgiving intensity, Les Mills CXWORX tightens and tones, improves functional strength and assists injury prevention like nothing else.”

So should I consider doing the CXWorx training module?

After I qualified as a yoga teacher in 2010, and as I now teach Body Combat, Body Balance, Power Yoga and Hatha Yoga, I said no more. But there is something about CXWorx. It’s chipping away at my resolve. And as the class gains ground in Edinburgh so too does the feeling that my portfolio might not yet be complete.

Over to you: Have you trained on CXWorx? What did you think of the training module course?Are you a participant? What do you think about the CXWorx core fitness class? Have they made any noticeable difference to your core strength? Please post a comment below and let me know.

If you enjoyed this blog you might like to try this one as well:

“Should I try Yoga?” – I always say, “Absolutely, yes you should.”

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People who come to my Body Combat and Body Balance classes know that I am also a yoga teacher and often ask,“Should I try yoga?”. My answer is always a resounding yes. Of course you should. But many then qualify their question with, “But I really don’t fancy all that chanting and mystical mumbo jumbo.”

I am often saddened by this because people obviously have the wrong impression of yoga. Some think that it is some sort of religion. Others fear that they will be instructed in an obscure ancient language. Or that they will have to contort their body into impossible bendy shapes. Or that it is too easy and that a good session pumping weights will do them more good. It’s true that these perceptions have been created to an extent by the reality. But let’s consider the truth.

should i try yoga

Yoga is definitely not a religion. Admittedly, for some practitioners, it is a way of life, and it can be quite a spiritual one at that. But modern styles of yoga have evolved to focus on just three elements of the so called “8 limbs of yoga”; The asanas or poses (exercises between you and me), breathing (well more like controlling the breath and integrating it into the exercise), and meditation (and if that still sounds too “mystical” you can change this to simple relaxation if you want to).

People who do like more traditional spiritual styles might be critical of these modern approaches and they are entitled to their opinion and to practice what they like. The truth is if you want a yoga class that is just about the exercise you can find one.

Certainly the language used probably hasn’t helped either. If you are asked to move into Prasarita Padottanasana it genuinely sounds almost frightening. In English all you are being asked to do is to perform a wide leg forward bend. Or in even simpler terms a very intense hamstring stretch.

It’s true that very advanced Yoga poses need high degrees of skill and flexibility but no one is going to shoe-horn you into something your body can’t cope with. But the same is true in any sport. A novice skier would never tackle the most challenging run without years on the nursery slopes or easier descents.

should i try yoga

There are many levels to suit all ages, skills and body shapes. For those who think it will be too easy, I have seen men who can pump weights for hours on end reduced to gasping in pools of sweat in a power yoga session. Whilst in gentler classes not a bead of sweat will break onto the skin. The bottom line is that everyone can be catered for, you just need to find a class that suites your needs, desires and goals.

So what’s available?

Hatha Yoga – a calmer class, less energetic style, more emphasis on breath and less complex exercises.

Ashtanga Yoga – very traditional, quite physically challenging, the same exercises every class always in the same order

Power Yoga – a more modern version of Ashtanga, less traditional, still challenging, but the exercises will change from class to class. (Often called Dynamic Yoga, Freestyle Fitness Yoga, Baptiste Yoga or Vinyasa Yoga)

Bikram Yoga – the same 26 exercises every class, performed in a hot room to encourage sweating and cleansing.

Hot Yoga – same as Bikram but without the adherence to the 26 pose class structure.

Body Balance – yes I’m going to include this as it is Yoga based. Tai Chi, Yoga and Pilates moves choreographed to music.

Should you try yoga? Absolutely of course you should. There is a style out there for you just waiting to be discovered.

Over to you: Do you want to try yoga but haven’t tried it yet? What more could I do to convince you? Have you recently taken it up? What do you think? I would love it if you would post your thoughts and experiences in the comments box.

Love your DOMS – it shows that your exercise is working

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On Sunday I had a severe case of DOMS. I’m sure you have had that too at some point?

What is DOMS?

Delayed Onset Muscle Soreness. When you do a new exercise, or change your routine to target a different muscle group, the muscles involved will hurt between 24 and 48 hours later. It can provide some unintentionally hilarious results. You might find that you have to crawl out of bed sideways or that sitting down becomes a slow and delicate procedure, or that walking becomes a noticeable hobble.

what is DOMS exercise that works

It’s the body’s way of adapting to a new exercise and the ache is caused by micro-tears in the muscle fibres. The next time you do the new exercise the effect won’t be as bad. So as long as you don’t over exert yourself, and keep stretching and maintaining good blood flow to the affected muscles, DOMS is not a bad thing. It shows the body is responding to new stuff.

DOMS also highlights the need to change your exercise routines frequently otherwise the body becomes used to the movement and any training effect is reduced.

The first time I experienced DOMS was after my first Body Pump class. This was long before fitness bug consumed me and decided to train to be an instructor – I had to be dragged along to the class against my will. Once there I did not want to look “weak in front of the other guys”. I used weights that were really too heavy for a first timer. I got through the class with it’s hundreds of squats, lunges and bicep curls and admitted to the person who dragged me along that I had really enjoyed it. But the following day my quads were burning with a high intensity of pain. I couldn’t walk but I couldn’t sit down either. I had to put hot water bottles on my legs to soothe the pain.

what is doms exercise that works

This week I launched the new releases of Body Combat and Body Balance to my class participants (read about the new music and moves here). The former contains martial arts routines with over 100 powerful side kicks. The later has a standing strength routine of deep Yoga Warrior poses that lasts nearly 10 minutes. The combined effect of this has been DOMS worse than I have experienced in a long while.

I know my participants have felt it too. I’ve seen them post comments on twitter. They feel the aches and pain, but soon they’ll see the gain, and that makes it so worthwhile.

So be proud of your DOMS. Love your DOMS because it is your body telling you that the effort you are putting into your exercise is working.

Over to you: I’d love to hear your stories about how you have experienced change from your exercise. From really bad DOMS, to a visible tightening of the tummy muscles, please post a comment and share.

Fitness rocks on down at the Super Quarterly

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Imagine a fitness class crossed with a rock concert. A workout in “the round”. A group fitness experience at Glastonbury or “T in the Park”. This is a Super Quarterly

Any fitness instructor who teaches one of the Les Mills programmes – I teach Body Combat and Body Balance – has to go on what we call a quarterly workshop every 3 months to see the new music and the new moves.

Super Quarterly

These are usually held in fitness clubs like David Lloyd or Bannatyne’s, and it is essentially a load of instructors attending their own class just like a participant would. Except our instructor is a Master Trainer.

Occasionally they hold a Super Quarterly where the new classes are showcased in a massive venue. We recently had a Super Quarterly in Edinburgh and the atmosphere was incredible. Hundreds of instructors. Loud music. International Master Trainers. It is so motivational and uplifting to feel so much fitness power in one room.

First up was CXWorx – I’ve written about this work out before – it is a 30 minute core training programme and it hurts. In the days that followed I discovered muscle soreness I never thought possible. Abs and butt muscles were totally on fire. I imagine doing this several times a week will yield impressive results.

Then came Body Balance, a delightful mixture of Tai Chi, Yoga and Pilates. And it’s tough too. Not in an aerobic sense but it strengthens, stretches and tones. The guest presenter from New Zealand was Corey Baird. He has a soft soothing manner and looks like he was chiseled from oak. The girls love his body and I guess I can see why. Ann-See Yeoh and Kathryn Cullen from the UK put in their usual precise and calmly motivational performances.

super quartery

Of course everyone was building up the last class of the day, Body Combat. This highly intensive, heart thumping mixed martial arts class takes participants out of their daily lives and into a land of make believe – the Bruce Lee film. Or Bruce Willis, or Captain Jack Sparrow, depending upon who your action hero is. Presented by programme director Dan Cohen, the Vauxhall brother, who is short in stature, but giant in technique, moves and motivation. The room simply shook to the thunder of the music and the intensity of the workout. Our UK trainers Dave Cross and Phil Harrison proved their worth alongside the wee man, and the crowd roared its approval.

Here’s a brief video of the Combat masterclass. Just look at all those people fighting for their fitness.

I’m now learning Body Combat 51 and Body Balance 56. I’ll be launching soon. It’s going to be amazing. It’s going to hurt. And it’s going to work.

Over to you: Are you a Les Mills Instructor? Did you go to a Super Quarterly? What do you think of the new releases. If you are a participant in a class – let me know what you think of the new moves and the new music. Please post a comment below.