Cardio & Aerobic Exercise is also Important

Cardio and Aerobic Exercise are important along with weight and resistance training to keep the weight off, strengthen your heart and lungs and to improve your overall mental acuteness. Logging miles on the treadmill can be a bit boring, so we offer some great alternatives to keep you moving and add variety to your routine.

At BodyByGeoff we incorporate movement, or conditioning, into our personal training to give you the benefit of weight, resistance and aerobic exercise all in one workout.

You can also attend classes for cardio variety.

Spinning
Mondays at 6:30pm in Ashburn (starts Feb. 25)

Kickboxing
Saturdays at 9am in Ashburn

Boxing
Mondays at 8pm in Reston

Introduction to Spinning

Spinning was created by world-class cyclist "Jonny G." Goldberg as a convenient and quick way to train for races. In 1989 he and John Baudhuin opened the first spinning center in Santa Monica, California.

What is it? Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called (obviously enough) a spinning bike. As you pedal, motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout, "You're going up a long hill now, you can't see the top yet!" During the class you vary your pace, sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you focus inwardly and work on your mind as well as your body.

Because you stay in one place with the same basic movement throughout, Spinning doesn't involve a lot of coordination; it's easier to concentrate on your form than in other types of aerobic classes. Although you follow the general instructions of the spinning instructor, you are in control of your pace. Spinning is for everyone regardless of your fitness level: you control the level of difficulty by simply adjusting your pace or the tension knob on the bike.

Purchase a Class Card in Ashburn and GET 1 FREE

20 Classes for $99!

Yoga for Your Back!

BodyByGeoff offers Yoga on Tuesday morning at 10:30am with Angelika; and Thursday evenings with Amenaua at 8pm. Both classes focus on individual attention and working with people at their individual level. Our classes run continuously through the year and are a low 20 classes for $99. We also offer private Yoga instruction by appointment.

Yoga for Your Back

Up to 85% of American adults experience back pain at some point in their lives. Why is the back so prone to injury? As we age, ligaments and tendons shorten and joint range of motion (ROM) decreases. Disks lose their ability to absorb shock, muscles weaken and bones lose mass.

To add to these inherent biological weaknesses, we spend too much time sitting-in cars, at desks and in front of televisions or computers-and our back muscles weaken. Poor posture makes matters worse. The low back, which bears much of the burden, is particularly prone to disk problems.

Basic Yoga Back-Care Principles

Breathe as you do the poses. When we hold our breath, we hold onto tension. Quiet, introspective breathing alters the sympathetic/parasympathetic nerve signal balance to the arteries and veins, allowing increased circulation to tissues whose vessels are constricted during times of stress.

Create movement of the spine with flexion and extension To feed and lubricate the disks properly, it's necessary to reverse the curvatures for brief periods of time, which yoga postures do gently and wonderfully. Cow, Cat (pelvic tilts on your hands and knees) and Sun Salutations are excellent ways to create movement of the spine.

Balance, Flexibility and Strength Strength is vital but so is flexibility. Developing strong, yet flexible, muscles is perhaps the most crucial principle in back care. Remember that a tight muscle is not necessarily a strong one. In yoga sessions, it is important to lengthen contracted muscles before working on strength. For the back this means stretching the back muscles to lengthen the spine and create more space for the vertebrae and disks.

Cardio Boxing for Super Fitness

Sports scientists agree that cardio-boxing is one of the best forms of exercise, because it conditions the entire body and provides a complete workout for your cardiovascular and endurance systems.

The major benefits of cardio-boxing include:

• Increased Stamina
• Increased Strength
• Increased Speed
• Increased Coordination

Cardio-boxing also promotes a person's well being by strengthening their self-discipline and, combined with strength training, it's truly the total package for self-defense and fitness. Each class consists of:

• Adjusted heart rate work
• Actual boxing techniques

20 Classes for $99!

Boxing, 2 Yoga Classes, 2 Pilates Classes, T'ai Chi, Saturday Run/Walk Group. Drop in! No confusing sessions--classes run continuously throughout the Year!

Pilates

If you've been looking for a way to strengthen your core, tighten your abs or alleviate back pain, Pilates is a great way to get started! Improve your strength and flexibility by adding a weekly session of Pilates to your regular workouts.

WHEN YOU HEAR.......... TRY DOING THIS

a. HEAR--Put your feet in the Pilates stance. DO--Make a V with your feet by placing your heels together and your toes a few inches a part.

b. HEAR--Articulate your spine. DO--Roll forward or backward through the spine one vertebra at a time. Feel as though you are imprinting each bone into the mat as your roll down....

c. HEAR--Chin to chest. DO--With a long neck, curl the head forward. Keep the width of an egg or tennis ball between the two.
BodyByGeoff Pilates

Offers 10/classes for $99
Personalized, pleasant Studio Environment

Wednesdays at 7:30pm
Saturdays at 10am

Fitness and Safety

Health and fitness is closely related to safety and security. Why? Because if you feel strong, agile and flexible you can more confidently deal with what life throws at you.

If you are confident of your agility, you will feel safer should an unexpected stranger come behind you on the jogging path. You can confidently move to the side and maintain your balance.

You may feel more secure knowing that you can pick yourself up and move on if you have an unexpected fall.

Or, you may feel safer & more secure knowing that you are strong enough to push a door closed if an unwanted intruder is pushing on the other side.