Exciting New Pilates IDX Program at Aire

January 16th, 2012 by Aire

Everyone thinks about exercise differently. Some think of it as a task, some cherish it, and frankly some cringe just thinking about it. We want results and we want them with minimal effort. We want to be thinner, stronger, healthier and stand a lot taller.

What if you could participate in a program that was specifically designed to you, your needs, and your bodies instabilities, while using a variety of equipment to keep things interesting? You would be stoked right? I know I am.

So this is the deal- Pilates IDX. Pilates Intelligent Design eXercise. Bang. A result based regimen geared towards progress and goals, whether that be fat loss, toning, rehabilitation or overall health.

As a seasoned Pilates instructor who has worked with many different populations of people, the biggest struggle I face is seeing results through pure Pilates. Don’t get me wrong, I’m a huge fan of Pilates, I wouldn’t want to live in a world without it, but do I think it should be your sole fitness regimen? Absolutely not. Which is why we at Aire Urban Fitness have created a program where the principles of Pilates can be maximized through program design, circuit training, and various training techniques, such as TRX, kettlebells and plyometrics. It is easy to find many group classes in the fitness world in San Diego, which can give you a fun variety but these classes are not specific to your own body type and needs. This personal training program is 100 % tailored to you and your fitness needs, limiting risk for injury and maximizing fat loss.

We start with an FMS assessment, which stands for Functional Movement Screening, very official. (Read more here) FMS is a ranking and grading system that documents movement patterns that are key to normal function. By identifying functional limitations and asymmetries in your body, we can then aim to target problems and track progress. This test produces a score that is used to link the most beneficial corrective exercises to restore sound movement patterns.

With the results of your FMS test we create a unique program for you that will balance out your instabilities, make you feel amazing, and turn you into a lean mean fighting machine. We will design 2 different programs to start you off with and once you progress, so will the program. Rest assured that you are in the hands of a Pilates expert who is keen to form and precision, accelerating your progression into a functional body.

The first step is coming into Aire Urban Fitness for your initial assessment. The assessment consists of measuring your weight, body fat, and circumference. Then we do the FMS test and discuss goals. The assessment is a great way for me to get to know you and what type of training atmosphere you prefer. With the results of your assessment I create your individual programs and once you begin your workouts, your metrics are tracked and recorded to assess your progress. It’s pretty awesome and very efficient.

It’s a new year, get excited about 2012 and get into Aire Urban Fitness to try Pilates IDX.

-Jennie Groom

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Get Geared Up! Aire’s New Year 6 Week Program

December 14th, 2011 by Aire

Aire Urban Fitness is known for our small group, moderate to high intensity classes (particularly utilizing the TRX Suspension Trainer). The bummer part about this is that there is not too much of a learning curve. You pretty much have to gut it out and be sore for a couple weeks until you can hang in there. Eventually, you become a fitness machine. We recognize that everyone doesn’t want to jump into the pool head first. Some people like to tip toe in. Jen, the owner, loves to jump in head first. I, on the other hand, enjoy tip toeing in. Geared Up uses periodization, program design and small class size to come up with a comprehensive program that will change the gym from an unknown intimidating place into a second home.

Periodization

The human body is a lot like a car. You need to take it from 1st gear to second to third to fourth and so on. If you ask a car person, it’s not good to take a car from 1st to 5th gear, so sprinting when you don’t normally jog isn’t a good idea either. That’s where periodization comes in.

During the 1st 2 week phase, we’ll be working on endurance. We’ll work on building a solid foundation and ensuring that you have proper form. A lite to moderate pace will be kept through this part of training.

During the 2nd 2 week phase, we’ll be working on strength. This will build on the foundation we built in phase one and reinforce our base movements.

During the 3rd and final 2 week phase, we’ll work on power. During the power phase the focus will be on speed and more athletic movements will be used.

One phase builds on top one of the other. There is a logical progression that is safe and yields good results. That’s what periodization is for.

Program Design

Members will be given and will learn three different workout routines with three different variations of each routine. The variations will be in endurance, strength and power to follow our linear periodization. Names of exercises will become second-hand and the individual will have routines that they can use almost anywhere and anytime.

There is also a saying that goes, “what get measured gets managed.” Following that saying, everyone will get a clipboard with their program design. People will be able to track their progress, resistance, and make notes that are specific to them. Program design is a big help and makes the program individual.

Small Class Size

The Geared Up program is limited to 10 people. We like to have some serious quality control. We believe that 10 people is a big enough class that it will generate team feel and it will be easy to find someone you like to work out next to or with. Community is a very powerful motivator in the fitness world and when you’re making a journey to get into fitness, it’s easier to do it with a group. We also think 10 people is small enough that the personal trainer who will be instructing the class, will be able to give everyone a good amount of attention and instruction.

Recap

So here’s the deal, you get incremental steps up from high rep and low intensity, through a strength phase where you get to stress your muscles a bit and finally the explosive power phase where you can push for speed and athleticism. The program design comes included. The program design will help you remember your routines, get more comfortable with names of the exercises and types of training. With the small class size you get the attention that you need and a bunch of tips that will add to your workout savvy. By the end of the Geared Up you’ll have confidence to walk into any gym, put together a solid workout and the know how to modify the exercises where and when you should in the program.

So there it is. A program tailor made to turn that sweaty anxious fear of going into a gym into a confidence and excitement you get when you accomplish a goal.

Geared Up Starts on January 10 and goes until February 21. Classes are Tuesday and Thursday’s at 6:30pm and Saturdays at 9:30am. The price is only $199 for 18 sessions, this breaks down to be about $11 per class! Clients can also enroll in the Healthy Habits Program for an additional $50. Please remember class size is limited to 10 people.

Come into Aire Urban Fitness 1014 suite 120, San Diego CA, 92101

Give us a ring (619)239-2473

Or shoot us an email info@airesd.com to get started

Hope to see you soon,

The Honey Badger

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Healthy Habits Program

December 13th, 2011 by Aire

“What gets measured gets managed.”  This is the simple but effective approach to Aire Urban Fitness and our customized Healthy Habits program.  This new program has been launched to help guide our clients to the health and fitness goals they have set for themselves by reaching beyond what happens within the walls of the gym.

Beginning with a full analysis of lifestyle, current physical condition, health issues, and even everyday habits; we analyze and create a baseline of what is happening now that affects your overall fitness.  We then work with you, step by step, to formulate attainable goals in a realistic timeframe.  We follow by individually customizing a program, based on the appropriate type of training technique, that guides not only your exercise regime, but assists in creating and maintaining a healthy diet, controlling stress, and incorporating more ways to relax and enjoy life.

Our Healthy Habits program is an essential part of our commitment to our clients and their total health and well being.

For more information on our Healthy Habits program contact Jen or Daniel. 619-239-2473

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Are You Mission Ready?

December 8th, 2011 by Aire

I know you’re thinking, man I’ve heard of this new TRX Training dealio and I’ve done some pretty awesome classes at Aire Urban Fitness, but I’m ready to kick this up a notch, what do I do? Well if you’re in Downtown San Diego and need some of that TRX Training in San Diego get ready for the Mission Readiness Challenge!

Check out the link http://www.youtube.com/watch?v=6pPVjb1JtuY It’s UFC Fighter Brain Stann telling you the what’s what with the TRX Training Mission Readiness Challenge.

You: Hey! I can’t link to youtube, because I have a super old cell and that’s what I’m reading this blog on.

The breakdown:

We are making a group class out of the TRX Training Mission Readiness Challenge and it will be headed up by one of our awesome, fun and spectacularly good looking trainers or me.

The first 15 minutes of class with be a proper warm up then we will roll through all the TRX Exercises in the challenge.

Caution: Things are about to get redundant, so if you’d like zip on down to the Win Stuff heading.

The Exercises:

Which are:

TRX Bridges

TRX Low Rows

TRX Lunge left and right leg

and

TRX Atomic Pikes

So 5 sets in all.

We’ll practice each of those exercises twice. Then it’s GO TIME!

TRX Training Mission Readiness Challenge

So, in the same order as I put the exercises above, you’ll hit:

TRX Bridges for 1 minute

30 seconds off and write down your reps

TRX Low Rows for 1 minute

30 seconds off and write down your reps

TRX Lunge left leg for 1 minute

30 seconds off and write down your reps

TRX Lunge right leg for 1 minute

30 seconds off and write down your reps

TRX Atomic Pikes for 1 minute

30 seconds off and write down your reps

Add up all your reps.

What You Can Win…

From TRX Training:

If you video tape your TRX Training Mission Readiness Challenge and post it on the TRX Force page on facebook http://www.facebook.com/#!/TRXFORCE you can win a trip to Vegas and a UFC fight. You can also win a trip to San Francisco. These submissions must be uploaded by December 31, 2011.

From Aire Urban Fitness TRX Training Mission                          Readiness Challenge Saturday Class:

On January 14th the personal trainers and myself will be counting reps for everyone who decides to take the TRX Training Mission Readiness Challenge. We will also be videotaping to ensure the count is correct. You can win massages, services from our esthetician, clothes and  a  TRX Force Kit! I know, pretty awesome.

We look forward to seeing you at class. Saturday’s at Aire Urban Fitness a10:30am after Whipped!

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Contrology?!?! What is that?

September 27th, 2011 by Aire

So you’ve heard about Pilates, but aren’t sure what the deal is or how to get started? Here is some info to get you pointed in the right direction.
We’ll start with some background on Pilates. Just like Volvo and Mercedes Benz, Pilates is another German-made product that is well balanced, efficient and makes you look good. The system was created by Joseph Pilates in the early 20th century. Pilates was specifically designed for MIND CONTROL!!! Just kidding, actually… I’m not. Joseph called this newly minted method of fitness ‘Contrology’ because he believed the mind controlled the muscles (and it does for the most part). Joe thought the body and mind were intertwined (and they are).Good ol’ Pilates hits on a lot of levels; strength, core conditioning, flexibility and creating that long lean muscle that everyone is on the hunt for. Joey P, as I like to call him, began teaching his new system of physical fitness to others who saw its potential. The first batch of students were mostly dancers. You can currently see the influence that dance has had on Pilates. The tempo, elegance and control of the dance world is ubiquitous all throughout Pilates.

If you’re new to Pilates, try out one of our mat classes at Aire Urban Fitness. On the mat, it’s you against yourself and your own body weight will provide the resistance. Depending on how hard you contract your muscles, how quickly you move and the modifications you ask for or are given, the class can be as hard as you make it. In mat class you work on getting to know the Pilates terms, become more aware of your core and test your balance. If you aren’t feeling something, ask for help! Our instructors will be happy to give you variations and work with you until you feel it where you’re supposed to. WerQ is a great class to start with. You get the full hour to move slower and feel your muscles burn. Ultra is a quicker paced lunchtime class that will incorporate a little cardio along the way. Both classes are a total body work out and great for burning calories without high impact.

Once you feel comfortable with mat movement, ask for a free session on our Pilates equipment! The Reformer and Cadillac will take your Pilates workout to a new level. The reformer is a horizontal carriage that glides forward and back on rollers. The Cadillac is about 6-feet tall, has a trapeze, fuzzy anklets and resembles something you would see alongside a dominatrix. It kinda looks like a medieval torture device and maybe it kind of is, but working on this apparatus is healthy for you. The resistance is body weight, adjustable and spring loaded. The mat movements will be incorporated, but the equipment will add more variety and challenge.
So that’s the long and short… well at least the short about Pilates at Aire. Please come in to give it a shot to learn more. We’d all love to see you here.
Interested in signing up for a class, click here.
Lisa Liles.

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“Booty Burn” at Aire

September 12th, 2011 by Aire

Have you ever heard anyone holler out “baby got back!,” “dang girl!” or “check out that badonkadonk!” at someone? Well, that person is either genetically predisposed for an awesome backside or they take my ‘Booty Burn’ class.

This class is a spinoff of the Ballet Barre workout, which is focused on attaining the dancer’s lean physique. Think long lean legs, toned arms and best of all, a lifted, tight booty. This workout is a fusion of Ballet, Barre, Pilates and Yoga- making this a great way to add some intensity to your routine if you are already a practitioner of Pilates or Yoga.

During class, we will use weights, squishy balls and a chair to do a whole lot of sweating and shaking. Don’t worry, the shaking is exactly what you want to happen. It is a sign from your muscles that you are challenging them in a new way and they are beginning to change. The flow of the routine is switched up every class in order to shape your body from all angles.

‘Booty Burn’ at Aire Urban Fitness differs from other Barre classes in that we use a chair instead of a Barre. This results in less stability, forcing you to focus on balance and engaging your core.

No dance experience is needed for this class, although I am known to add some sweet-looking dance moves to the workout. Imagine pelvic thrusts and backing that thang up. While I’m just trying to get your abs and glutes turned on, you may end up turning someone else on with your new moves. I don’t even mind if you take them with you to the club.

Come in and try it out! I promise you’ll have a great time and a more shapely derriere.  Ready to get that Booty Burn? Sign up for class by clicking here.

Brought to you by,

Jennie Groom

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Weightlifting and Honey badgers: A Health and Fitness Blog

August 10th, 2011 by Aire

Let me start this health and fitness blog off with a riddle:  Two women are sitting on the couch watching an episode about Honey badgers on Animal Planet. Woman #1 spends her time using weights to get lean three times a week, but woman #2 only does cardio. After an hour of watching T.V., who will have burned more calories?

Most people would instinctively say they both burned the same (almost nothing), since they were merely sitting on a couch.

In fact, the correct answer would be that woman #1 burned more calories for one reason: the more muscle you have, the more calories you burn, thus the healthier your overall lifestyle.  I’ll explain how this works later in the blog, but first let me clear up one of the biggest misconceptions about strength training, muscle-sculpting workouts: Lifting weights does not make you bulky, lifting weights like a professional body builder makes you bulky.

If I had a nickel for every time I heard a woman say, “I don’t want to lift weights because I don’t want to get bulky” I could probably buy myself a small island. I would then stick all of those women on that island so they couldn’t go around spreading false information!

When you think of intense muscle toning workouts, you probably think of body builders. You think of men and women in little swimsuits with big immense muscles popping out all over the place.  First, these people are an extremely small percentage of the population and most of them are using performance-enhancing drugs like steroids to look that way.  More importantly, women do not have enough of the male hormone, testosterone, to get big muscles. You probably couldn’t even get big and bulky if you tried to.

Check it out… when you lift weights, your body builds more fat-burning machinery: muscle.

The more lean muscle you have, the more calories you burn (even at rest).

The more calories you burn, the more tone you become.

Bada bing bada boom!  Easy enough?

Lean muscle is much more compact than fat. It actually takes up less space than fat does because of its density.  If you took 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. The 10 lbs. of muscle would be about the size of a baseball.

So you’re probably wondering… why are you telling me this, Mike?  Get to the point!

Our “Whipped“weightlifting class at Aire Urban Fitness is the most fun and effective way to get your butt, arms, legs and abs nice and firm.  A circuit of 10-15 stations incorporating bodyweight, free weights, and the occasional tire will get you on your way to Perfect Butt Town or Six Pack Abs City.  Research has proven that high intensity interval training is the most effective way to burn fat, so not only are you burning calories while you sweat and scream how much you hate me during class, but you’ll be burning fat the rest of the day.

Take away message for everyone who didn’t pay attention to anything I said:

1) Lifting weights will not make you bulky (it will make you leaner and more toned).

2) Muscle is more compact and denser than fat, so you will be able to fit nicely into your skinny jeans.

3) The more muscle you have, the more calories you burn (even at rest!).

4) The class kicks butt and we’ll see you at 7 am on Mondays, Wednesdays, and Fridays! To sign up, click here.

Written by Mike Sherbakov

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Aire & TRX go together like PB&J

July 6th, 2011 by Aire

Since the last blog was an overview of our new classes, I figure, why not lead my second blog with Aire’s strongest point: Total Body Resistance Exercise, Suspension Training System aka TRX. Sounds cool, I know and that’s cause it is.

Let me tell you a little bit about the TRX. It was created by a former Navy Seal, Randy Hetrick, to give himself and his teammates a world-class workout with limited space and time. It now works for the general public for the same reasons.

Using just your body weight alone, there are hundreds of exercises you can perform. Adding TRX to that gives you over 300 more. You can transition quickly between exercises, and types of training like strength, flexibility and power. Leveraging your body weight with the TRX also allows the individual to select the intensity and comfort, so no matter a person’s fitness level, they can come to class and have a safe yet challenging workout.

TRX also has a community of experts working on its versatility and application. That means it has more exercises and techniques on the way. With that being said, we here at Aire have to stay on-the-ball regarding all the updates, exercises and methodologies that come out. All this translates to cutting edge fitness and different classes with different focuses. Another bonus is that you’ll be really comfortable with the TRX, as results of our research and expert instruction.  Pick up one of your own TRX Suspension Trainers to take with you when you travel so you don’t have to miss a workout.

As those that have been to our gym know, we consistently run TRX classes. The energy is high, the music is loud and workout is hard, but our connection with TRX goes past that. Since the TRX was born for working with a team (a seal team to be specific) it was only a natural fit here at Aire, where team training is our focus and strong point. We are one of the few facilities in all of San Diego that offer group TRX classes and the only one in Downtown.

Next Blog you get to meet one of our personal trainers, Mike Sherbakov. He was born in Russia and is really tan. Not only is he a stereotype breaker but he has dreamy blue eyes.

Interested in taking one of our TRX classes? Sign up by clicking here.

Look for our next blog,

-DS

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Changes at Aire

June 23rd, 2011 by Aire

Things, They’re a Changin’

Ladies and gentlemen, boys and girls, Aire Urban Performance Co-operative has been streamlined and upgraded from our training department down to our very name. Our gym is now called Aire Urban Fitness, just to clear up the confusion about us being an oxygen bar. We’ve spent some time hitting the books and revamped our training techniques to be more effective and get you to your goals faster.

So you must be thinking, ‘what does this mean for me?’ Aire now has over 25-group classes a week with new highly qualified instructors, a cutting edge training department, an expanded Pilates Department and more of our TRX classes that are like always, second to none.

Starting next week, there will be an onsite esthetician who will offer traditional facials and peels along with express treatments for those of you that can’t sit still for more than 30-minutes; spray tans if you haven’t been getting your base tan on. For more information on her services, click here.

We are still the best TRX gym in San Diego and because of demand, we have added more classes. If you asked me what our best class and attraction was, it would have to be our TRX classes taught by the flawless and sometimes cruel (just when she’s teaching) Jen VanderSanden. We’ve added Spin by Karl Coleman, who is an insanely competitive triathlete and knows his way around a bike.  A new addition is Cycle & Flow with Jennifer Tipton. Cycle & Flow is perfect because you spin yourself up nice and tight for the first 25-minutes and then bring the intensity down and stretch out with Yoga for the next 25-minutes. We’ve also added Kettlebells at 6am, which is great combination of weights and cardio taught by Daniel Soto.  He is RKC certified which means unlike a dude who just figured it out watching YouTube videos, he passed a pretty strenuous test to say he can teach Kettlebells. If you like that burning feeling in your muscles you need to come to Lisa Liles’ Mat Pilates class. Last but certainly not least is AJ Miller and Mike Sherbakov’s Weightflifting Class. The best way to describe it is to imagine a bootcamp class’s big brother. It has similar elements but hits heavier and harder.

For those swim, bike, run fanatics we have one of the only two CompuTrainers in SoCal so bring your bike down, hook in to the CompuTrainer and preview any of the 70.3 and full Ironman courses offered.

That’s a general class description and in later blogs I’ll go into more detail about why these classes can benefit you and what each kind of exercise is all about.

To sign up for any of these awesome classes, click here.

Best,

DS

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Weekend Results for Cal 70.3 Computrainer

March 6th, 2011 by Aire

HI, it was another busy weekend with some very determined riders completing approximately 56 miles to complete the California 70.3 bike portion of the race. Here are the results:

March 5 -

Eric H – 2:43 – 219 avg watts – Great job for your first time!

Allison F. – 2:53 – 172

Gene Y – 3:01 – 168

Katy L. – 3:03 – 159

April F. – 3:04 – 157

Luke G. – 3:12 – 175

Norma G. – 3:16 122

March 6-

I have never seen a group have this much fun as today’s ladies! Here are your results:

Elsa E. – 3:09 –  141 avg watts

Ana Luisa – 3:15 – 129

Ana G. – 3:40 – 118

Gabriella T – 3:43 – 104

Rosa S. – 3:50 – 100

Elizabeth – 3:52 – 100

We have 1 more session left before the race, check back for results. Good luck to everyone, I’ll be cheering you on! Jen

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