Zen fitness
Shape Up, Chill Out
The new
Zen masters
of Pound, Cristina Peerenboom and Kirsten Potenza, wanted to create a class that would focus on ‘balance and self-improvement’, while also being a ‘calorie torcher’ (it burns up to 700 calories in 45 minutes). The Zen factor Studies of the healing effects of drumming have found numerous stress-relieving effects. Drumming echoes the rhythm of our heartbeat, which can significantly lower levels of the stress hormone cortisol, and increase the alpha waves in our brains that are associated with relaxation. Who it’s good for With its focus on tension relief, Pound is ideal for those in high-stress jobs. Where to do it There are plans to bring Pound classes over here from the US in the coming months. Until then, you can join in with online classes at poundfit.com. How much? A set of Ripstix costs $14.95 (around £9), which includes your first month’s subscription to the online classes. After that, it’s $9.99 (around £6) a month.
Under pressure? Here are our top five new classes to chill out and burn calories
W
hile classic hatha yoga has long been the go-to workout to help you de-stress, many of us struggle to fit in our normal fitness sessions, let alone find time to lie on the floor and Om! But with statistics from Bupa showing more than one in four of us admit to regularly feeling ‘close to breaking point’, we’ve got to get our tension release somewhere. The good news is there are lots of new ways to combine relaxation with exercise (relaxercise!) – without an incense burner in sight…
Chi Running What is it? Chi Running combines
jogging with the ancient principles of movement found in t’ai chi, to create a technique that shifts the workload to your core muscles, allowing your legs to work less. It helps you stay injury-free, become a more efficient runner and, most importantly, relax! Created in the US by Katherine and Danny Dreyer – accomplished runners and t’ai chi students – Chi Running teaches you about posture, ankle lifts and arm swings. Although you’ll use fewer calories than during normal running, TopSanté
it utilises core muscles more so you should be able to run for longer. The Zen factor The UK’s leading expert in Chi Running, Michelle Muldoon, says relaxation is a key component in the technique. ‘Many of us hold a lot of tension in our bodies without realising it,’ she says. ‘Chi Running teaches you how to let that tension go.’ You’ll also get a ‘runner’s high’ – that neurochemical reaction when your brain releases feel-good endorphins. Who it’s good for Great if you’re a runner looking to improve your technique and avoid injury. Muldoon says it’s also good for those who have trouble ‘quieting the mind and shutting out the chatter.’ Where to do it Muldoon offers workshops around the country – visit corerunning.co.uk for details. Or read Chi Running by Danny Dreyer. How much? £120 for a one-day workshop; private lessons are also available on request.
BodyBalance What is it? Described as a ‘holistic
training class’, BodyBalance is a combination of t’ai chi and Pilates. The creator, fitness company Les Mills, says it’s seen a massive increase in demand recently, and is working on a new version with updated choreography and a new soundtrack. The 55-minute class combines controlled breathing with concentration and stretching, and will help you chill out while burning around 400 calories per class. The Zen factor Fitness and health coach Tim Drummond says BodyBalance does just what it says – it balances your body. ‘Cortisol is the major stress hormone in the body,’ says Drummond. ‘The combination of meditation with relaxing bends and stretching
Pound What is it? During this 45-minute
aerobics class, you’ll do hundreds of reps with weighted drumsticks called Ripstix, hitting the floor and punching the air as you do squats, lunges and crunches. The founders @TopsanteUK
TopSanté
Shape Up, Chill Out
movements acts as the ultimate cortisol detoxifier. You’ll walk out of the class feeling great.’ Who it’s good for This class is great for busy, frantic mums, as you only need to get to a class once a week to feel the difference. Where to do it BodyBalance is available nationwide at gyms such as Fitness First and David Lloyd. Visit lesmills.com for your nearest club. How much? Prices are dependent on the club, and classes may be included in the membership price.
2 easy moves
Want to get your Zen on? Try these two classic yoga postures to strengthen your body and relax your mind
Bridge with Leg Lift
Lie on the floor, bend your knees and place your feet flat on the floor. Walk your heels towards your bottom. Draw your shoulder blades together, tilt your pelvis up and draw your belly button in. Press your feet into the floor and lift your hips towards the ceiling. Once stable, slowly extend your leg to the ceiling and hold for 10 seconds. Lower and change sides.
Buti What is it? Buti classes fuse tribal
TopSanté
Plank Position
Lie on your front, legs straight out behind you. Place your hands under your shoulders and push up into a press-up position. Your body should form a solid straight line, with the balls of your feet in contact with the floor. Hold for 10 seconds, then lower to the floor.
Voga What is it? If yoga’s too laid
back for your taste, Voga won’t be. Described by its creator Juliet Murrell as ‘a more expressive, energetic style of yoga’, it’s a routine of stretching and posing to an 80s beat (remember vogueing?). Murrell, a trained yoga instructor, designed the class to be a relaxing, cardio workout, focusing on the arms, bums and tums. The Zen factor Murrell says, ‘The breath-synchronised movements are repetitive and therefore meditative, as they involve focusing the mind and concentrating on retaining that calm mentality fundamental to all yoga
practice.’ Shallow, erratic breathing is a common response to stress, so teaching your body how to breathe slowly and deeply will ‘mimic relaxation’ and help to calm you. Who it’s good for If you want more from a class than just a workout, this could be the one for you, as it teaches real dance moves. Plus, it’s great for those who don’t like the serious feel of a traditional yoga class. Leg warmers optional! Where to do it It’s only available in London right now, but the creators have plans to roll it out nationwide. Book classes at vogalondon.co.uk. How much? £10 per class, or £12 for classes with a live DJ. @TopsanteUK
words lucy vine. Additional words natalia lubomirski. Photographs trunk archive, camera press/photomasi. download the first chapter of Tim Drummond’s book The 30/30 Body Blueprint at AreteFitness.co.uk
dance and plyometrics (rapid and repeated stretching and contracting), and will have you shaking body parts you didn’t know existed! It was created by LA fitness fanatic Bizzie Gold, and she’s now expanded the original Buti class to include Buti Sculpt and Hot Buti, which vary in intensity and length from 24 to 90 minutes. It claims to be a full-body workout, giving you the equivalent of a two-hour session in the gym. The Zen factor Buti is all about the chakras (the idea of spiritual ‘centres’ around the body), and Gold says the spiralling movements and hip shaking provide ‘intense emotional relief’. Tim Drummond suggests, ‘During the slower sections of the class, use the time to bring your focus back to your heart rate and breathing to calm you.’ Who it’s good for Gold says the demographic for Buti is ‘typically women aged 35-55, mostly mothers and women in the corporate world.’ Because she encourages a ‘tribal environment’, it’s great for those who are intimidated by the competitive edge you sometimes find in the gym. Where to do it Use the Buti: The Transformation series (on DVD and available as a download), or join online classes at butiyoga.com. How much? Online classes cost between $12.99 (around £8) and $59.99 (around £37) a month.
The new
Zen masters
of Pound, Cristina Peerenboom and Kirsten Potenza, wanted to create a class that would focus on ‘balance and self-improvement’, while also being a ‘calorie torcher’ (it burns up to 700 calories in 45 minutes). The Zen factor Studies of the healing effects of drumming have found numerous stress-relieving effects. Drumming echoes the rhythm of our heartbeat, which can significantly lower levels of the stress hormone cortisol, and increase the alpha waves in our brains that are associated with relaxation. Who it’s good for With its focus on tension relief, Pound is ideal for those in high-stress jobs. Where to do it There are plans to bring Pound classes over here from the US in the coming months. Until then, you can join in with online classes at poundfit.com. How much? A set of Ripstix costs $14.95 (around £9), which includes your first month’s subscription to the online classes. After that, it’s $9.99 (around £6) a month.
Under pressure? Here are our top five new classes to chill out and burn calories
W
hile classic hatha yoga has long been the go-to workout to help you de-stress, many of us struggle to fit in our normal fitness sessions, let alone find time to lie on the floor and Om! But with statistics from Bupa showing more than one in four of us admit to regularly feeling ‘close to breaking point’, we’ve got to get our tension release somewhere. The good news is there are lots of new ways to combine relaxation with exercise (relaxercise!) – without an incense burner in sight…
Chi Running What is it? Chi Running combines
jogging with the ancient principles of movement found in t’ai chi, to create a technique that shifts the workload to your core muscles, allowing your legs to work less. It helps you stay injury-free, become a more efficient runner and, most importantly, relax! Created in the US by Katherine and Danny Dreyer – accomplished runners and t’ai chi students – Chi Running teaches you about posture, ankle lifts and arm swings. Although you’ll use fewer calories than during normal running, TopSanté
it utilises core muscles more so you should be able to run for longer. The Zen factor The UK’s leading expert in Chi Running, Michelle Muldoon, says relaxation is a key component in the technique. ‘Many of us hold a lot of tension in our bodies without realising it,’ she says. ‘Chi Running teaches you how to let that tension go.’ You’ll also get a ‘runner’s high’ – that neurochemical reaction when your brain releases feel-good endorphins. Who it’s good for Great if you’re a runner looking to improve your technique and avoid injury. Muldoon says it’s also good for those who have trouble ‘quieting the mind and shutting out the chatter.’ Where to do it Muldoon offers workshops around the country – visit corerunning.co.uk for details. Or read Chi Running by Danny Dreyer. How much? £120 for a one-day workshop; private lessons are also available on request.
BodyBalance What is it? Described as a ‘holistic
training class’, BodyBalance is a combination of t’ai chi and Pilates. The creator, fitness company Les Mills, says it’s seen a massive increase in demand recently, and is working on a new version with updated choreography and a new soundtrack. The 55-minute class combines controlled breathing with concentration and stretching, and will help you chill out while burning around 400 calories per class. The Zen factor Fitness and health coach Tim Drummond says BodyBalance does just what it says – it balances your body. ‘Cortisol is the major stress hormone in the body,’ says Drummond. ‘The combination of meditation with relaxing bends and stretching
Pound What is it? During this 45-minute
aerobics class, you’ll do hundreds of reps with weighted drumsticks called Ripstix, hitting the floor and punching the air as you do squats, lunges and crunches. The founders @TopsanteUK
TopSanté
Shape Up, Chill Out
movements acts as the ultimate cortisol detoxifier. You’ll walk out of the class feeling great.’ Who it’s good for This class is great for busy, frantic mums, as you only need to get to a class once a week to feel the difference. Where to do it BodyBalance is available nationwide at gyms such as Fitness First and David Lloyd. Visit lesmills.com for your nearest club. How much? Prices are dependent on the club, and classes may be included in the membership price.
2 easy moves
Want to get your Zen on? Try these two classic yoga postures to strengthen your body and relax your mind
Bridge with Leg Lift
Lie on the floor, bend your knees and place your feet flat on the floor. Walk your heels towards your bottom. Draw your shoulder blades together, tilt your pelvis up and draw your belly button in. Press your feet into the floor and lift your hips towards the ceiling. Once stable, slowly extend your leg to the ceiling and hold for 10 seconds. Lower and change sides.
Buti What is it? Buti classes fuse tribal
TopSanté
Plank Position
Lie on your front, legs straight out behind you. Place your hands under your shoulders and push up into a press-up position. Your body should form a solid straight line, with the balls of your feet in contact with the floor. Hold for 10 seconds, then lower to the floor.
Voga What is it? If yoga’s too laid
back for your taste, Voga won’t be. Described by its creator Juliet Murrell as ‘a more expressive, energetic style of yoga’, it’s a routine of stretching and posing to an 80s beat (remember vogueing?). Murrell, a trained yoga instructor, designed the class to be a relaxing, cardio workout, focusing on the arms, bums and tums. The Zen factor Murrell says, ‘The breath-synchronised movements are repetitive and therefore meditative, as they involve focusing the mind and concentrating on retaining that calm mentality fundamental to all yoga
practice.’ Shallow, erratic breathing is a common response to stress, so teaching your body how to breathe slowly and deeply will ‘mimic relaxation’ and help to calm you. Who it’s good for If you want more from a class than just a workout, this could be the one for you, as it teaches real dance moves. Plus, it’s great for those who don’t like the serious feel of a traditional yoga class. Leg warmers optional! Where to do it It’s only available in London right now, but the creators have plans to roll it out nationwide. Book classes at vogalondon.co.uk. How much? £10 per class, or £12 for classes with a live DJ. @TopsanteUK
words lucy vine. Additional words natalia lubomirski. Photographs trunk archive, camera press/photomasi. download the first chapter of Tim Drummond’s book The 30/30 Body Blueprint at AreteFitness.co.uk
dance and plyometrics (rapid and repeated stretching and contracting), and will have you shaking body parts you didn’t know existed! It was created by LA fitness fanatic Bizzie Gold, and she’s now expanded the original Buti class to include Buti Sculpt and Hot Buti, which vary in intensity and length from 24 to 90 minutes. It claims to be a full-body workout, giving you the equivalent of a two-hour session in the gym. The Zen factor Buti is all about the chakras (the idea of spiritual ‘centres’ around the body), and Gold says the spiralling movements and hip shaking provide ‘intense emotional relief’. Tim Drummond suggests, ‘During the slower sections of the class, use the time to bring your focus back to your heart rate and breathing to calm you.’ Who it’s good for Gold says the demographic for Buti is ‘typically women aged 35-55, mostly mothers and women in the corporate world.’ Because she encourages a ‘tribal environment’, it’s great for those who are intimidated by the competitive edge you sometimes find in the gym. Where to do it Use the Buti: The Transformation series (on DVD and available as a download), or join online classes at butiyoga.com. How much? Online classes cost between $12.99 (around £8) and $59.99 (around £37) a month.
