Fall into Fitness!!

Extra motivation to let go of extra pounds, to grab extra workouts, try something new!  We’ll be with you every step of the way!  Do you need to take your fitness up a notch?  Sign up for this FREE challenge!!  We’ve got you!!  Sign up right HERE!!!

Refer a friend to join us for this and enter our drawing for a free month at the studio!!!

Details:

*Score points with every in studio workout! (We have the tracking down – be sure to sign in!!)

*Extra points for every week you complete a combination of Barre, TRX and Cycle or Combo Class!

*Bonus points for completion of random fitness and nutrition challenges!

*Surprise Challenges and Prizes!

***Grand Finale Fall Fit Triathlon and party!!***

What do you have to lose??  Join us!!!

(Late sign ups still count through the end of the month!!)

Fall Fitness Challenge!

Does anyone else choose Fall as their favorite season?  Do we choose the season or does the season choose us?  Growing up in New England may have something to do with it for me.  Changing leaves turning red, gold and orange, rustling in the trees as they dry into stiff parchment.  Then floating to the ground and drifting across, lawns, streets, sidewalks and filling the air with an earthy yet fresh scent as they are crunched underfoot.

I remember jumping into leaf piles taller than me.  The changing leaves, the cooler temperatures and the crispier drier air, these all make me love Fall.  With less summer heat I feel more energized and ready to go for a run or a bike ride.  I don’t feel so tired from simple tasks like traipsing across a steaming parking lot of hot cars to go to the grocery store.  Fall brings a respite from the extra fatigue that comes with 100 plus degree temperatures and 90% humidity.  Perhaps that’s one of my love’s of Tulsa, the similarity to New England with our big trees and rolling hills.  I must add that in 20 years of Tulsa I have never experienced such a mild and wonderful summer!!

Crisper cooler temperatures, kids back in school, what a great time to think about ramping up the fitness!  There is no denying that with the arrival of Fall comes the beginning of the holiday season, with parties, comfort foods and celebrations.  How about if instead of letting this time of socializing cause us to gain weight if we went into it with a renewed vigor and commitment to fitness?

It is true that you cannot out train a bad diet, trading exercise for overeating will never bring success in fitness.  However, investing time and effort in fitness will increase calories burned as well as bring an overall feeling of of wellness and success that will make it easier to make good nutritional choices on both what we eat…. and just as important, how much.

Sign up for our free, Fall Into Fitness Challenge.

Let’s make this the best and Fittest Fall ever!

You can sign up here:  https://clients.mindbodyonline.com/classic/ws?studioid=31208&stype=41&sTG=38&prodId=11176

#Fall #sculpttulsa #Fitness #Cycle #TRX #Barre

Happy Valentine’s Day and Avoiding the Sugar Binge!

Let’s face it, food is celebratory.  It’s our touchstone to so many occasions.  Valentine’s is chocolate and conversation hearts and perhaps these days, champagne and wine and big dinners as well.  Below is a recipe for something that might satisfy that chocolate craving and bring a bit of a nutrition your way as well.

That said, when I work with a client who is truly suffering from a sugar addiction, the best cure is cold turkey – cut it out.  If you have sugar well under strong control, then enjoy the recipe below or adapt it to your own liking!  If you stop into the studio on Valentine’s Day you can try one of my muffins that will be available for you there!

Enjoy!

This is a recipe I found and adapted a bit from “The Minimalist Baker.”  Feel free to adapt it to your dietary preferences, for example use real eggs if you don’t need a vegan recipe.  Also, you can of course use full sized muffin tins, just triple the nutrition info below.

Chocolatey Beet Vegan Muffins

Ingredients
2 flax eggs (1 Tbsp of flax meal combined with 2 1/2 Tbsp of water per flax egg, combine this for 5 minutes before using.)
1 cup beet puree (or sub butternut squash, applesauce, or another hearty fruit puree)  *Tips on beet puree: Heat oven to 375*, trim beets and scrub all dirt off, lightly coat with oil, olive or canola, wrap in foil and roast for one hour until soft.  Unwrap and place in refrigerator in a bowl to catch all juice.  Once room temperature puree or finely chop.  This will require 2 – 3 beets depending on the size.
1/4 cup maple syrup or agave nectar (sub honey if not vegan)
1/3 cup brown sugar (You could use other sugar substitutes)
1/4 tsp sea salt
1.5 tsp baking soda
1/4 cup melted coconut oil or vegan butter (such as Earth Balance)
1/4 cup unsweetened almond milk
1/2 cup unsweetened cocoa powder
1 1/3 cups whole wheat pastry flour (or unbleached all purpose)
1/3 cup dairy-free semisweet chocolate chips + more for topping

Instructions
Preheat oven to 375 degrees F and line 36 mini muffins with paper liners, or lightly grease.
Prepare flax eggs in a large mixing bowl and let rest for 5 minutes.
Add beet puree, melted oil, maple syrup or agave, brown sugar, baking soda, salt and whisk for 45 seconds.
Stir in the almond milk and whisk once more.
Add cocoa powder and flours and stir with a spoon or spatula until just combined, being careful not to over-mix. If the batter appears too thick, add a touch more almond milk. But it should be quite thick and NOT pourable – rather, scoopable.
Lastly, stir in chocolate chips. Then divide batter evenly between muffin tins (should be enough for between 34-38) and sprinkle with a few more chocolate chips (optional but recommended).
Bake for 12-15 minutes or until a toothpick inserted into the center comes out nearly clean. Let cool for a few minutes in the pan, remove from tins and let cool on a cooling rack. Will keep covered for several days. Freezer for longer-term storage.

Nutrition Information
Serving size: 1 mini muffin Calories: 60 Fat: 2g Saturated fat: 1.5g Carbohydrates: 9g Sugar: 4g Sodium: 78mg Fiber: 1g Protein: 1g

12 Days of Christmas!

Sculpted for Christmas!  Don’t let Scrooge steal your Sculpt!!  ‘Tis the season for a bit of jolly motivation!!  How many days can you attend in the 12 Days before Christmas?  If you bring a friend… it counts double!!  We may not know when you are sleeping or naughty or nice but we know when you are in the studio and we are counting twice!!  We have a stocking that will be hung in the studio with care… YOU want this stocking!!  So, get ready for our final contest of the year!!

December 13th – 24th.

Attend for credit each day. (Bring a friend for double!!)

 

Boo-tox at the Barre!

Join us on Friday at 5:30pm!  Trick or treat with Sculpt Tulsa!!  This class is always our happy hour, but with Halloween around the corner, we are spicing it up.  Wear your costume for a chance to win our contest!  If you choose to not dress up just come prepared to shake with Kerrie’s frightfully good playlist and scary barre moves! Stay after class and meet Meagan with Skin Renewal, score a treat on some deeply discounted Botox and a complementary skin evaluation!!  This class is already filling up so go to our schedule tab and sign up!

Our team, keeping you moving!

Last week I was asked, “What is the best workout for me to do to lose weight and get in shape?”  I have been asked that question so many times over the years.  I have one answer for everyone, regardless their size or fitness level,  “What do you enjoy?”  I also ask, “What do you like?” If still there is no obvious answer then it is, “Ok, what do you dislike least?”

Perhaps you don’t like any impact at all, maybe you cannot stand stationary cardio equipment, do you strongly dislike the health club scene?  Have you had an injury that has sidelined you?  Maybe you have bad knees, a hip injury, a frozen shoulder, neck, back, foot, oh my, the list goes on and on doesn’t it?

I have always looked at obstacles to my fitness and that of my clients as something solvable.  Just think over, under around and through.  Some way there is a way.

Back to the question of the best form of exercise, the answer is as individual as you are.  What do you like or dislike least.  What will not cause harm to you if you have pre-existing injuries?  If you can find things that your mind can enjoy or at least tolerate and that don’t cause injury you are more likely to participate in that activity with consistency and that is your best form of exercise to get fit and stay fit.

Check out our Sculpt Tulsa class schedule and maybe you will find your next best workout.  We put together this survey to check in with our clients, we are constantly refining our fitness path.  Check it out and give us your feedback!  If our group classes don’t meet your needs, send us an email and we can schedule you for some personal training.  One thing is for sure, the best way be fit is to keep moving!

Survey link:  goo.gl/q6EBSv

Keep up with change of season!

Whether you call it Fall or Autumn, the season is here, shorter days, cool temperatures, crisp air, football, Halloween, and all the nostalgia of this time of year.  Changing seasons are a good time to evaluate, make changes, maybe break the routine.  We’ve added a couple things at the studio to help you mix up your workout, get to know your fellow members, shake up your workout and clean out your closet while helping others.

Join me at 8:30 on Monday mornings thru Thanksgiving, for a brisk walk from the Brookside studio.  You can add some jog/runs if you like or walk and talk with us.  Stay for the 9:30 Barre class if your schedule allows. This Monday we logged over 4600 steps on our 40 minute walk!  It’s a great way to kick off the week.

Try TRX!  Is it too intimidating?  Check out the new TRX Form and Foundation class just added, Thursdays at noon!  This class is 45 minutes of everything you ever wanted to know about TRX and no one will be overwhelmed or left behind!  If you’ve been doing TRX, maybe you need a form refresher!  TRX compliments the barre workouts you already get.  While we still focus on alignment, form and posture, by changing your range of motion and intensity you confuse your very smart muscles.  Confused muscles have to work harder, translation – better results for you!

The trees are dropping their leaves that were, so “last season.”  Maybe you have some “last season” (or like me, last decade) fitness apparel that you can drop?  Fall is a great time to let go, physically and mentally.  Look for our donation boxes in the studio and drop your gently used fitness apparel.  Family and Children’s Services has a home for it with their Women in Recovery program.  These women are adding a regimen of exercise to their recovery, let’s help them!

I hope to see you at 8:30 on Mondays through Thanksgiving or at our new TRX class on Thursdays!

Happy Fall, happy Autumn, happy new season!