Conscious Cleanse: Fresh Start Green Juice

In honor of the New Year, our friends at the Conscious Cleanse share their recipe for Fresh Start Green Juice. Registration for the next 14-day cleanse closes on January 19! Click here to discover true vibrancy through this amazing program.

By Jules Peláez, Conscious Cleanse co-founder

Happy 2015!

We love a fresh start. Any chance we can get to clear out the old and bring in the new is an opportunity to celebrate. After all, that’s what cleansing is all about, isn’t it?

Recently I’ve found myself organizing and refreshing just about everything I can get my hands on…my 2014 tax receipts are all in order (hooray!), my kitchen knives are all sharpened, I’ve donated a large box of toys and books that my kids are no longer interested in, I bought a bunch of new bins and have taken charge of a messy closet…and let me tell you, it feels good! Really good!

When I think about years past, it’s usually this time of year that I feel completely fried, washed up and ready for my “real” vacation to start. The kids are just back in school, I’m exhausted, fighting a cold and there is a pile of work yet to tackle that was put on hold over the holiday break. It can feel daunting and overwhelming, to say the least.

Can you relate?

This year things have been different and I’m 100% certain it’s because before all the holiday hubbub I gave myself the gift of doing a 10-day juice cleanse. Before I go on, let me pause and say that drinking fresh pressed green juice for ten straight days is not for everybody, but I’ve been living the Conscious Cleanse lifestyle for nearly a decade, and to me this was a lovely way to truly nourishing myself. It wasn’t easy but it did remind me just how powerful I am, especially when I fully commit and set my mind to something.

So it got me thinking about New Year’s resolutions and how they don’t work and I realized that it’s the small choices we make every day that shape our lives and make a difference when it comes to our health! Ultimately that is what we hope to teach in our 14-day whole foods cleanse – to teach people the basics about eating fresh, nutritious, life-affirming foods and less of the junk (insert caffeine, alcohol, sugar, gluten, etc) that slows us down.

So in case you’re having trouble revving your healthy 2015 engine, consider that it’s not all or nothing and instead of swearing off all the bad crap in one fell swoop (which usually doesn’t work), try simply adding in one or two healthy things.

Need some ideas?

My tried and true favorites to get the fresh start feeling today are:

1. Start the day with warm lemon water.

2. Drink more water…ideally your body weight in ounces.

3. Drink a green smoothie.

4. Do 1-2 days of Conscious Purification (read more in our book on page 113) consuming only fruits and veggies.

5. Try a fresh pressed green juice (try my new favorite recipe below). Don’t have a juicer? Don’t worry! Fortunately there are juice bars popping up all over, so find one near you at the Pressed Juice Directory. Just be sure what you’re buying and drinking is 100% all organic.

With love and fresh starts,

Jules

Fresh Start Green Juice
Yields: 1 quart
Ingredients:

• 1 head celery
• 6 stalks kale
• ½ bunch parsley
• ½ cucumber
• 1 lemon, peeled
• 1 (3-in.) piece of ginger
• 1 pear or few drops of Stevia for sweetness

Directions:
In a juicer, combine celery, kale, parsley, cucumber, lemon, ginger and pear or Stevia for sweetness. Pour into a large glass and enjoy!

BOCO FIT Instructor Spotlights

At BOCO FIT, we believe that our team is one of our greatest assets. Get to know what makes each amazing instructor tick through these fun surveys!

Bri Taylor

How long have you been teaching at BOCO Fit: I have been teaching for about a month…I am so excited to be part of the family!

Other positions: I teach yoga, work as a brand ambassador for a local organic food company, and run an Etsy shop where I sell handmade jewelry.

Favorite thing about Lagree Fitness: My favorite thing about Lagree Fitness is how strong I feel! My core strength has improved like crazy.

Favorite food: I guess if I had to choose one thing, I would say sushi. I don’t really discriminate, though…I love food!

Any guilty pleasures: Netflix. I can get sucked into a show and end up watching several seasons in a row.

Describe your ideal Sunday: Wake up without an alarm, get outside and hike (or ski!), enjoy an afternoon nap, then go out for happy hour. I like to keep it simple and enjoy Colorado!

Favorite place you’ve traveled to: I love Lake Tahoe. I’m also a big fan of New Orleans, such a cool city!

Place you most want to travel to: Ah where to start?! I think sleeping in a glass igloo in Finland to sleep under the Aurora Borealis would be pretty incredible. I would also love to go to Croatia because that is where my mom’s family is from, and it would be cool to see our “homeland.”

Top bucket list item: Visit every continent.

Share one health/wellness tip: Eat avocado seeds instead of just throwing them away! They are full of antioxidants and soluble fiber. They also have been shown to boost immunity, lower cholesterol, increase collagen production, and ward off inflammation. Pretty amazing!

Favorite movie: Too hard to choose!

Who would play you in a movie about your life: Scarlett Johansson? I like her.

Who and/or what inspires you: Being outside inspires me! Fresh air and quiet really brings me back to what is important to me in life.

Favorite season: Autumn because it is so beautiful! I also love Spring and seeing the Earth “wake up” from winter.

Favorite holiday: My birthday because it is an excuse to get out of town and enjoy somewhere new.

Any favorite quotes: “What you seek is seeking you.” Rumi

Adrienne Ziluca

How long have you been teaching at BOCO Fit: I started teaching at BOCO Fit in August 2014. I knew after my very first class as a student that I wanted to become an instructor.

Other positions: I am a Strategist at a local brand consultancy, Egg Strategy.

Favorite thing about Lagree Fitness: I can’t narrow it down to one, so here are my top five:

1. It doesn’t gradually become less effective over time.
2. It’s super safe and nearly impossible to get injured.
3. It develops long and lean, rather than bulky muscles.
4. It strengthens muscles that are very difficult to pinpoint in other types of exercise, contributing tremendously to injury prevention.
5. It makes me better at every other physical activity, from running to yoga to skiing.

Favorite food: Mac & Cheese.

Any guilty pleasures: Sometimes I watch The Bachelor…

Describe your ideal Sunday: Something involving lots of time outside, a giant cup of coffee, great conversation with people that matter to me and ridiculously good food.

Favorite place you’ve traveled to: Anywhere and everywhere in Italy.

Place you most want to travel to: Southeast Asia.

Top bucket list item: I want to one day run a 50 mile ultramarathon.

Share one health/wellness tip: It’s about finding the right balance between challenging and sustainable, and always knowing when to rest. Also, drink lots of water.

Favorite movie: Little Miss Sunshine.

Who would play you in a movie about your life: I don’t know, but I have been told that I physically resemble Little Foot, from A Land Before Time.

Who and/or what inspires you: My (crazy) family. My dad and older brother ran the NYC Marathon together, my mom is so strong it’s intimidating, my grandma teaches water aerobic, and my grandpa swims every morning at 6AM. Enough said.

Favorite season: Every season is my favorite season in Boulder. Whether the flatirons are sun-kissed or sprinkled with snow, they are always magical.

Favorite holiday: Hmmm, I am pretty excited to kiss my boyfriend on New Years. Does that count?

Any favorite quotes: “I urge you to please notice when you are happy, and exclaim or murmur or think at some point, ‘If this isn’t nice, I don’t know what is.” – Kurt Vonnegut

Cielo Busch

How long have you been teaching at BOCO Fit: Since August of 2013.

Other positions: I am the studio manager, and also own my own business CIELO BODYWORKS, I specialize and am nationally certified in Asian Bodywork, Connective Tissue work, Sport, and Medical Massage.

Favorite thing about Lagree Fitness: The non-impact workout, and the depth you can go working on strengthening your abdominal muscles with the megaformer.

Favorite food: Anything that is fresh from the farm.

Any guilty pleasures: Bullet Proof Coffee (Strong coffee with butter and coconut oil mixed into it).

Describe your ideal Sunday: Waking up in the mountains, to the smell of a crisp morning, and the rising of the sun, going hiking and sitting on rocks all day drinking tea and writing in my journal.

Favorite place you’ve traveled to: Rostov Veliky, Russia.

Place you most want to travel to: Back to my place of birth — The Philippines.

Top bucket list item: I live a bucket list life!  I have traveled, and learned, and loved, worked in fields I love. I have lived most of my bucket list.

Share one health/wellness tip: Eat well, fresh organic foods, keep it simple, 30 minutes a day of exercise (preferably BOCO FIT) will keep your body lean and strong.

Favorite movie: The Princess Bride.

Who would play you in a movie about your life: I really don’t know.

Who and/or what inspires you: My 8 year old Kaiya Rain. She is the light of my life, and inspires me to sing and dance, and be a patient woman.  She reminds me to play, and create fairy houses, and look at the birds, and remember to be a child at heart.

Favorite season: I love fall, the colors, the light, mmmmm.

Favorite holiday: I like Thanksgiving, during fall time, early winter, the crisp feeling, the sharing of food and time, a holiday dedicated to gratefulness.

Any favorite quotes: “Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

Amy Dalton

How long have you been teaching at BOCO Fit: Since day 1!

Other positions: Instructor at Core Power Yoga.

Favorite thing about Lagree Fitness: I love teaching a slow, methodical method that allows time and space to find alignment and notice subtle changes and sensations in the body.

Favorite food: Sweet potato fries or just about anything chocolate.

Any guilty pleasures: Sweet potato fries.

Describe your ideal Sunday: After sleeping in of course and doing a quick clean up of my apartment (I love to clean), my man and I would head out for coffee and brunch then a nice long hike or bike ride. We would pick up ingredients on the way home for a big pot of soup and while the soup is cooking I would have time for a home yoga practice. Snuggling up to a movie or spending the evening sketching or working on a project would finish the day off perfectly!

Favorite place you’ve traveled to: Futaleufu’, Chili. A sleepy little fishing and rafting town close to nothing. I had some of the most peaceful and restful time of my life there.

Place you most want to travel to: Everywhere, seriously.

Top bucket list item: Travel everywhere.

Share one health/wellness tip: Slow down enough to notice. I believe our bodies usually let us know what we need. We just have to keep things simple enough to actually notice.

Favorite movie: Big Fish.

Who would play you in a movie about your life: Having a movie made about my life would be my worst nightmare. But if I had to choose: Can we just pretend Feist is an actress?

Who and/or what inspires you: I am always inspired by simplicity. Anyone who chooses not to buy into the lie that more is better. And anything that helps me keep my life simple…a product, a method, or a message.

Favorite season: Fall. I love the changing season and the crisp air…the feeling that something is about the happen. But am thankful the warm weather is trying to stick around.

Favorite holiday: Thanksgiving. I love this time with my family…just being together and sharing food. I think all holidays should be as simple as that. Plus my moms (very unhealthy) corn pudding is something to look forward to.

Any favorite quotes: “It takes very little to make a happy life” Marcus Aurelius

Brooke Cates

How long have you been teaching at BOCO Fit: November will be a year 😉

Other positions: Owner & pregnancy + birth exercise therapist at Blooming Bellies Fitness.

Favorite thing about Lagree Fitness: That’s its slow strength training moves provide precision in the perfect ways to tone muscles while gaining functional strength.

Any guilty pleasures: Fried chicken (I’m from the south) and Real Housewives of Beverly Hills

Describe your ideal Sunday: My favorite people + champagne + warm sunny day + an outdoor adventure.

Favorite place you’ve traveled to: Italy.

Place you most want to travel to: Ireland.

Top bucket list item: Heli snowboarding in the French Alps.

Share one health/wellness tip: Adopt a diet high in clean fats/ eat mostly nutrient dense food.

Favorite movie: The Goonies.

Who would play you in a movie about your life: Emmy Rossum.

Who and/or what inspires you: People who live their lives honoring for who they are in every moment.

Favorite season: Fall (if you live in Boulder you need no explanation).

Any favorite quotes: “Once upon a time I realized that love was inside of me….then I realized it is in everything….then I realized I could trust it…..then I realized this truth equals freedom. Love is alive and breathing…it comes in all forms; it never dies. It only changes shape and is full of surprises. I can think of no greater thing than love and no greater purpose in life than to celebrate it every day!”

Justin Gray

How long have you been teaching at BOCO Fit: 1 year.

Other positions: Sales.

Favorite thing about Lagree Fitness: The efficient and quick workout.

Favorite food: Sugar.

Any guilty pleasures: Really bad reality TV.

Describe your ideal Sunday: Yoga, brunch, cookout and watching “Walking Dead.”

Favorite place you’ve traveled to: Portland, OR.

Place you most want to travel to: Malta.

Top bucket list item: Riding the worlds largest Alpine Slide.

Share one health/wellness tip: Drink lots of water.

Favorite movie: Heathers.

Who would play you in a movie about your life: Eddie Redmayne.

Who and/or what inspires you: My niece.

Favorite season: Summer — pool time.

Favorite holiday: Christmas — the food.

Any favorite quotes: “It is never too late to be what you might have been.”

Mel Miller

How long have you been teaching at BOCO Fit: A week!

Favorite thing about Lagree Fitness: How efficient the workout is – it’s amazing how quickly my legs start shaking.

Favorite food: Pizza – I miss Jalino’s.

Any guilty pleasures: Snuggling with my puppy, Redford.

Describe your ideal Sunday: A long ski/hike/run outside and then brunch with the travel section of the paper.

Favorite place you’ve traveled to: Antarctica – absolutely stunning.

Place you most want to travel to: India – I would love to see tigers in their natural habitat and enjoy the food.

Top bucket list item: There are too many competing for first place on the list.

Share one health/wellness tip: Rest days are really important. Boulderites tend to avoid them but they are really good for your body and performance.

Favorite movie: Out of Africa, hence, Redford.

Who and/or what inspires you: My family, parents, husband and friends are what inspire me the most.

Favorite season: Winter – skiing, skiing, skiing!

Favorite holiday: Christmas – I love the whole season, people are more friendly, the lights and snow are festive and snuggling by the fireplace just feels awesome.

Any favorite quotes: “And still after all this time the sun never said to the moon, you owe me. Look what happens with love like that. It lights up the sky.” – Rumi

Elizabeth Wellington

How long have you been teaching at BOCO Fit: Since we opened in September 2013.

Other positions: Graduate Student, Naropa University; Therapist, Boulder Community Health; Cycling Director & Teacher, Movement Climbing + Fitness.

Favorite thing about Lagree Fitness: It’s the best workout for the control freak in me that loves serious intensity while emphasizing a focus on form, alignment, posture, etc.  Helps me to calm & focus my mind while strengthening my body.

Favorite food: My favorite Lebanese dish that my grandma made, Kibbeh!  Think lamb meatloaf with Middle Eastern spices & pine nuts.

Any guilty pleasures: I love CHOCOLATE, Ice Cream, and really good craft beer.  However, I try to let myself really enjoy and savor these things and not feel guilty about them.

Describe your ideal Sunday: Sleep in, read/relax, workout and/or yoga, hang out outside, cook a delicious dinner, perhaps brunch with friends!

Favorite place you’ve traveled to: Cambodia or Wales (where my father is from).

Place you most want to travel to: This is so hard!! Italy – one of the only European countries I’ve not made it to yet!  How is that possible?

Top bucket list item: All I want is to get out of graduate school with my sanity intact.

Share one health/wellness tip: Mental health tip: there’s a direct correlation between how you breathe and how activated your nervous system is, which in turns contributes to mood, stress, and mental health. To regulate stress/anxiety: Take long, slow diaphragmatic (belly) breaths, then focus on a complete exhale that’s twice as long as your inhale.  For depression/lethargy/low mood: Try faster, more rapid breathing, or move your body to encourage this type of breathing – dance, run, jumping jacks, get creative. (if you have high blood pressure or a heart condition, check with your doctor before trying this!).

Favorite movie: Apocalypse Now!

Who would play you in a movie about your life: My sister tells me that the actress Krysten Ritter reminds her of me because she seems spunky. She was on Breaking Bad. I have no idea who would!

Who and/or what inspires you: Oh man, so much. I’m inspired by authentic, fearless women who pursue what they want out of life while still managing to be compassionate humans…. it reminds me that there’s no one way for “strong woman” to look.

Favorite season: Fall. It’s just magical and I love all fall food flavors! Pumpkin, squashes, cinnamon, nutmeg, etc.

Favorite holiday: Thanksgiving for the aforementioned reasons I love fall.

Any favorite quotes: “I am larger and better than I thought. I did not think I held so much goodness.” Walt Whitman

Margaret Shutze

How long have you been teaching at BOCO Fit: Since our opening August 2013.

Other positions: Interior Design business.

Favorite thing about Lagree Fitness: I love the way that it heals my body and makes me strong.

Favorite food: Mexican!

Any guilty pleasures: I have a sweet tooth – pretty much anything chocolate.

Describe your ideal Sunday: Church in the morning with my family and a hike in the afternoon followed by a picnic.

Favorite place you’ve traveled to: Bali with my husband on our honeymoon.

Place you most want to travel to: The Maldives. OMG amazing.

Top bucket list item: I have my pilot’s license but would love skydive.

CU Boulder student features BOCO FIT

Recently, a journalism student at CU Boulder paid us a visit to write a feature on the ever-growing Lagree Fitness phenomenon. Check out her article below. Thanks, Devin!

Is Lagree Fitness here to stay, or is it headed out the door?

By Devin Blomquist

The 80s ushered in some serious bounce with aerobics. The 90s introduced a confusing contraption known as the ThighMaster. The early 2000s brought about the minimally exotic and maximally embarrassing strippercise.

Lagree Fitness, an exercise routine gaining popularity in this decade, is constructed around long, slow movements. Though it may have a fate similar to the exercise trends that have come before, its adherents argue that it is here to stay.

Fitness guru Sebastien Lagree developed this innovative approach to a full-body workout in 2001, according to the Lagree Fitness website. In full, the routine combines strength training, endurance, balance, flexibility, cardio and core into one session.

The only studio currently offering Lagree Fitness classes in Boulder is BOCO FIT, owned and operated by Margaret Shutze.

Shutze said she wanted to bring Lagree Fitness to Boulder because the people in this town would really be able to appreciate the routine.

“It’s pretty much the most unique, complete fitness routine that you can do,” Shutze said.

Cielo Busch, a Lagree Fitness instructor at BOCO FIT, attests to Shutze’s words calling it “the most combined exercise of cardio and strengthening exercise that is out there.”

Since its inception, Lagree Fitness has been established in over 60 different cities across the globe, according to the BOCO FIT website. Los Angeles alone has over 40,000 registered Lagree Fitness members.

“It [the worldwide expansion] shows that [Lagree Fitness] is not a trend,” Busch said.

Shutze called Sebastien Lagree an “innovator” who is always working toward perfection. In 13 years, he’s already invented four different machines for the class: the Proformer, Megaformer, Supraformer and Iformer, she said.

“He’s continuing to go along with the science of fitness,” Busch said. “Therefore, it will keep growing into that, and there is no end to that. Just the ability to keep at the height of the fitness world.”

BOCO FIT utilizes the Megaformer M3, which is the fourth version of the Megaformer patented by Sebastien Lagree, Shutze said.

The Megaformer M3 includes a center carriage that slides up and down the length of the machine on a spring system of varied resistance. The machine also allows for the attachment of accessories, like straps and bungee cords, at either end.

Though Lagree Fitness classes vary depending on the studio and the instructor, the goal of each class is the same: to lengthen and strengthen the muscles by way of slow and controlled movements at constant tension, Shutze said.

An average class would begin with each client at their own Megaformer M3 machine. Fashioned in Toesox – colorful socks that expose all ten toes and prevent slipping with small grips on the bottom – each client would mount the machine to prepare for an intense, exhausting work out.

To start, the instructor might ask the clients to kneel at the head of the machine, place a hand on either side of the carriage, and ever so slowly shift their arms and core forward until the body is in a planking position parallel to the ground.

Once there, they would hold the position for a few seconds before slowly pulling the carriage back toward their knees. This motion would be repeated anywhere from 30 seconds to two minutes.

The instructor would quickly transition the clients from this movement to the next; hardly allowing them time to wipe the sweat from their brow.

The second movement might require clients to stand atop the machine, with one foot on the stationary platform and the other on the carriage. The clients would be asked to gradually push the foot on the carriage away from their body until they are in a squatting position with each of their legs at a 90-degree angle.

Once that position has been reached, they will slowly use their leg and core muscles to pull the carriage back toward their body. Again, this motion would be repeated from 30 seconds to two minutes

In its entirety, a Lagree Fitness class consists of a multitude of these movements for 40-45 minutes.

The day after taking a Lagree Fitness class, the body will hurt – hurt so good.

When asked of the level of difficulty of the routine, Cecilia Leung, a client of BOCO FIT, said it is easy to learn, but definitely not an easy work out.

“You target specific parts of your body that you probably wouldn’t with other exercise,” Leung said.

Busch said that this routine holds the body to muscle fatigue while simultaneously strengthening, lengthening and increasing heart rate.

Furthermore, there is no impact and a low risk of injury, Busch said.

Joanna Fu, another client of BOCO FIT, said that was her favorite part about the routine.

“I think the benefits [of Lagree Fitness] are that you’re building muscle, but in a controlled way,” Leung said. “I think it would be very difficult to injure yourself doing Lagree.”

Additionally, due to the amount of oxygen the body takes on during muscle fatigue, your metabolism will spike up and start working at higher levels after the routine, Busch said.

“It’s amazing how quickly your body reacts to this kind of workout,” Shutze said.

According to the BOCO FIT website, Lagree Fitness was awarded the Best of Boulder 2013 Most Efficient Workout. The website also includes a number of celebrity and athlete testimonials promoting the routine.

With so many positive reviews, it seems as though Lagree Fitness is on the way to gaining the popularity necessary to become a staple in the fitness world.

“There are definitely trends that come and go,” Leung said. “I would love for it to stick around. I hope it does!”

Downtown Boulder spotlights BOCO Fit

Love the Local

As a part of their “Love the Local” campaign, Downtown Boulder visited the studio last week to learn a little more about us. We had so much fun chatting and taking photos. You can take a look at the finished profile here, which features our amazing owner, Margaret Shutze! And, as always, remember to support small businesses and #LovetheLocal! Small Business Saturday is on Friday, November 29. Stay tuned for an awesome deal we’ll be offering that weekend 😉

Photos by Chelsea Barrett, Marketing & Communications Coordinator, Downtown Boulder

Athleta Boulder takes Lagree Fitness!

The ladies of Athleta on Pearl Street visit BOCO Fit

By Bif Hilliard, Athleta Boulder community lead

BOCO Fit generously welcomed us to their studio on 21^st and Pearl Street (just blocks from our store!) We came to try the Largee Fitness Method which all five of us had never heard of.  All we knew was that we were prepared to sweat!  What ensued was a fun, total body workout on machines that are similar to something you would find in Pilates but totally different.  There was fun, on-trend music playing — big bonus!  Margaret (the studio owner) coached us through each exercise making me us feel confident and sexy as we worked.  We highly recommended it to get you in shape especially your abs and booty! 

What to wear:

Tights or Capris, such as the Chaturanga series

(Icy Chaturanga Tight & Cheetah Chaturanga Capri)

A form fitting tank, such as the Fast Track, Chi or Hidden Agenda

(Fast Track, Chi & Hidden Agenda Tank)

Headband

ToeSox!

Pictured left to right: Michaela, Kelly, Jenni, Bif, Margaret Shutze (BOCO Fit studio owner) and Kim.

 

Grace Boyle of Grace(full)Plate visits BOCO Fit

First Impressions: BOCO Fit & Lagree Fitness

By Grace Boyle 

I grew up deeply involved in sports like basketball, track, and horseback riding and was always active throughout childhood to high school. These days, my current workout regime includes crossfit, toga, hiking in the summer, and snowboarding in the winter. Luckily in Boulder, we have a plethora of options and inspirations.

One thing I’ve come to learn about my personality is that with all the gym memberships I’ve owned over the years, I get the most use out of it, when I’m attending some sort of group class or working with a trainer. Essentially, I succeed if I’m being “forced” to work harder or past what I think my limit might be. If I had my own way, I would probably get on the elliptical for 20 minutes, catch up on reality television and perhaps call it a day. It’s not because I’m totally lazy, it’s just because I don’t think I have the time, or I don’t have the right plan in front of me with the proper guidance. This is why going to Crossfit (Crossfit Roots) and yoga class, always serves me well. I’m pushed to the limit, surrounded by great people, and I love it.

When I learned about BOCO Fit’s studio right around the corner from my house on the East end of downtown Pearl I was intrigued. I had the opportunity to try two of their signature classes, focusing on the Lagree method.

Started by Sebastien Lagree, the focus is “less time with more intensity” that is similar and rooted in Pilates. Right from BOCO Fit’s website (because it was the first I had heard of Lagree):

“Lagree Fitness seamlessly fuses the elements of Strength training, Cardio, Endurance, Balance, Core, and Flexibility into each of the movements comprising this heart-pumping, muscle aching, fat burning unparalleled total body fitness experience.  Lagree Fitness allows for maximum muscular effort while minimizing the stress on the joints, the connective tissues, and the spine.”

BOCO Fit’s studio is bright, clean and refreshing. It has a modern feel to it. With a wall of mirrors along the east side of the wall, and the custom designed Megaformer (M3) Lagree machines lining the wood floor, it’s really impressive.

I didn’t have the sticky toes socks that you wear for traction on the machines, and they kindly shared with me. It’s the kind of place that anyone can attend, and I didn’t feel out of place even though I had never stepped foot in the studio. When it comes to fitness and our bodies, that’s really exactly how you should feel.

I started with the Megaformer BLAST class with Kayla. She was kind and paid a little extra attention to me, even though like to think I didn’t look that confused! I was immediately pushed to the limit, even with my high cardio and intensity crossfit workouts I’m used to, the work on the machine is subtle, exercising and leveraging muscles you may not normally use. It’s a lot of little movements that have that big impact. The whole time I was having fun, and challenged to the right extent.

I also made sure to try Mega Yoga Flow with Amy. This was a blend of yoga with the Lagree method on the M3 machines. Amy actually created Mega Yoga Flow herself and it’s the only Lagree-Yoga fusion in the world!

It essentially allowed for a little more time to go within, starting with stretching and core yoga poses, then we went into the Lagree method like we did in the BLAST class, but we wound down again with yoga at the end. It was not quite as intense as the BLAST class, and was really a nice balance of the two. Think about yoga that’s not on solid ground on your mat, but something (the machine) is “moving” underneath you. It requires major core.

I learned that you can be beginner or advanced, and these classes would work for you as you can tailor the intensity, and the instruction is quite personalized. Although those M3 machines might look daunting at first, they’re quite intuitive and don’t require any special skill to begin.

I really like how Lagree is constantly varied, but also works all key areas in your body for strength and lengthening. With the classes being about 45 minutes each, it’s very manageable but gets in your allotted workout activity.

I highly recommend BOCO Fit. Thanks for inviting me to try two of your classes!

About Grace Boyle

Grace Boyle originally hails from the Midwest, but has spent the last six years in Boulder and can’t get enough of this special mountain town. By day she’s the Director of Customer Success for a software startup downtown, and by night she can be found trying new restaurants and writing about food on her blog gracefullplate.com. She loves hiking, snowboarding, yoga, reading, traveling, laughter, happy hour, writing, and her big Italian family.

Nutrition for Performance: Rachel Begun, MS, RDN

Eating for Peak Performance

By Rachel Begun, MS, RDN

I come to the BOCO Fit studio wearing two hats. First and foremost, I am a customer that loves the BOCO Fit workout.  I have been a regular at the studio for nine months now. I keep coming back due to the quality of the instructors and the results I have seen in my body since working out here. 

Second, I am a registered dietitian nutritionist that would like to share nutrition tips with my fellow BOCO Fitters who want to get the most from their workouts.

While it’s tempting not to worry about the quality of the foods you eat when burning lots of calories, it’s important to keep in mind that your body is like a car: the quality of the fuel you put in will most certainly affect the performance you put out.  With that said, for peak performance, eat mostly wholesome, nutrient-dense foods and allow indulgences when your body craves them.

To maximize the quality of your workout and how your body responds to it, follow these tips for what to eat before and after a workout.

Eating Before Exercise

Going without food before a workout will leave you lethargic and unable to take your fitness challenge to the next level.  To maximize your workout and its results on your body:

• Consume a snack or meal within three to four hours before working out

• Eat a snack/meal that is high in good quality carbohydrates. Low-carb eating will minimize your energy levels, as carbohydrates are the body’s first source of energy

• Eat a snack/meal that is low to moderate in fat, protein and fiber, as these nutrients slow down digestion and you want your body to be expending its energy on working out, not digestion

• Examples of good pre-workout snacks:

• nut butter and honey on toast, crackers or rice crackers

• hummus with 100% corn tortilla chips

• fruit, yogurt (low-fat) and granola parfait

• Eat a piece of fruit if you can’t get a snack in within three to four hours of your workout, or you find yourself hungry before working out

Eating for Recovery

What you eat after a workout has a big impact on how well and quickly your muscles recover.  To maximize your recovery and be at your best for your next workout:

• Eat a snack or meal within 15-60 minutes following a workout.  If you can’t eat a meal during this timeframe, eat a small snack that can tide you over until your next meal

• Focus on high quality carbohydrates and protein for recovery

• Carbohydrates restore the muscle fuel lost during exercise

• Protein helps to repair and build new muscle tissue

• If finished with exercise for the day, include healthy fats and fiber into your meal

• Examples of recovery snacks:

• Smoothie made with fruit and Greek yogurt or a protein powder

• Low-fat chocolate milk with banana and peanut butter

• Examples of recovery meals:

• Turkey sandwich with veggies on whole wheat bread

• Stir fry with chicken, veggies and brown rice

• Brown rice bowl with beans, avocado, veggies and salsa A workout that is one hour or less doesn’t require a sports drink to keep you properly hydrated and maintain electrolytes. Water is ideal.  However, when and how much water you drink IS important.  To replenish electrolytes, rely on real, wholesome food.

Hydration Before, During and After Exercise

A workout that is one hour or less doesn’t require a sports drink to keep you properly hydrated and maintain electrolytes. Water is ideal.  However, when and how much water you drink IS important.  To replenish electrolytes, rely on real, wholesome food.

• Keep well hydrated BEFORE your workout

• Drink regularly during your workout, every 10-15 minutes  or so (sneak it in when the BOCO Fit instructors are prompting you to transition quickly between exercises 🙂 )

• After your workout, replace the water and electrolytes you’ve lost by drinking water until your thirst has gone away.  Eat water-rich foods that contain sodium such as broth- and vegetable-based soups and vegetable juices.  Potassium is best replaced by eating lost of fruits and vegetables.  

About Rachel Begun

Rachel Begun, MS, RDN is a nationally recognized food and nutrition expert, consultant, and communications professional. She believes enjoying food is essential to lifelong healthy eating habits and that nutritious should always be delicious. Her company, Rachel Begun Food and Nutrition Solutions, LLC, is a consulting and communications firm that helps people make the best food choices they can while also working with industry to help them be a part of the solution to building a healthier food environment.  You can learn more about Rachel, read her blog, listen to her podcast, view her media interviews and connect with her on social media by visiting her website at www.rachelbegun.com. 

BOCO Fit in the Daily Camera!

Last month, Mega Yoga Flow at BOCO Fit was featured as the Daily Camera workout of the week. Created by instructor Amy Dalton, Mega Yoga Flow is a unique fusion of Lagree Fitness and vinyasa yoga. Offered at 6 p.m. on Tuesdays, Mega Yoga Flow has been well received by our clients and continues to grow in popularity!

Check out the full article and photo gallery here.

Photo by Jeremy Papasso / Daily Camera

We’d like to thank Aimee Heckel for visiting us and featuring Amy Dalton’s amazing efforts!

To register for the next Mega Yoga Flow session, visit our live schedule before spaces fill up!

 

prAna Boulder Visits BOCO Fit

By Nicole Adams, prAna Boulder community outreach coordinator

On Sunday, June 8, the prAna Boulder team visited BOCO Fit for a group workout.

I’ve been working and playing in the fitness world for over a decade now, so when I heard about a new studio opening up in town I just had to check it out! I took one BOCO Fit class and absolutely loved it.

My role at the [Boulder] prAna store is community outreach. I’ve lived in Boulder a long time and have worked in the fitness, yoga and climbing industries here, but my biggest passion has always been bringing people together in community. We decided as a store that it would be fun to get to know a different studio each month, and BOCO Fit was a place that I was so excited to introduce my staff to!

I warned everyone that the workout was going to be fun — but intense! We all got decked out in our toe sox and walked over to our Megaformers. They seemed so nice and unsuspicious just sitting there, waiting for us to adjust their springs. It certainly became a complicated relationship, as we were fascinated by all of the options and gadgets and astonished by the resulting burn from each movement. We loved the format of the class, and everyone was shocked at how much harder movements are when you slow them down! When you slow down, it forces you to keep your muscles engaged, building strength and definition. Thank goodness there’s music pumping in the background, because you can feel the shaking and burning immediately! The focus on slow and controlled movements also feels really safe — the entire workout is low impact, but still high intensity. It’s definitely a total body workout!

Every class is a little different exercise-wise, which keeps you on your toes with anticipation! The demos are perfect — the class still flows, but us newbies are still able to figure out how each move works. It’s fun to get to know all of the instructors, they’re approachable and even hang out after class to help participants understand the movements and get the best results. Everyone does an awesome job at keeping you focused and motivated, and the 45 minutes go by pretty quick! We were all sore the next few days in places we’d never been sore before! It was pretty awesome! The sustained effects from the workouts are leaving us feeling more toned, and everyone has noticed an increase in our core strength and stability. We’ve got staff that are runners and die hard crossfitters, yogis and climbers, and every single one of us loves this workout, and believes it would be an awesome addition to any workout routine.

prAna as a brand is about more than just retail stores. The company’s vision is to inspire healthy, mindful and free spirited living. We pride ourselves on sustainable and environmentally friendly business practices and believe in giving back to the community. As an example, we offer free daily yoga classes and monthly workshops in our store. I was drawn to this company initially because of the fit, function and versatility of the clothing, but as I learned more about the story behind the clothes, I decided to get involved and work for prAna. One of my biggest passions in life is creating communities and bringing people together, and I am so pleased that this is an integral value of the company. It’s so exciting to work with local studios and teachers, to be able to take classes with them and also educate them about our brand. We’re really grateful for our relationship with BOCO Fit and wish them nothing but the best!

If you’re looking for a fresh and functional outfit for your next workout, come and visit us in the store! We’ve got bottoms that are moisture wicking and have just the right amount stretch to leave you feeling supported during your workout and tops that are designed to be moved in. We are a lifestyle brand, so most of our pieces are versatile — meaning you can wear them to the studio and then out to dinner!

Metabolic Reset Package: Sarah Jane Sandy, CNT

Look & Feel AMAZING this summer!

By Sarah Jane Sandy, CNT

We live in a toxic world – from the food we eat, to the products we use on our skin every day, and even the air we breathe.

Unfortunately, most people’s attempts to detox end in disaster.

Headaches that won’t go away. Foul concoctions that leave you gagging and nauseous. Fasts that deplete your energy and make you feel drained, rather than revitalized.

Is this the price we have to pay for health?

Absolutely not.

There is an easier way to detoxify your body, lose weight, enhance performance, improve mood, AND balance your hormones. We don’t even call it a detox, we refer to it as a METABOLIC RESET. It’s like pressing the reset button on your metabolism, your fat burning, and your overall wellbeing.

By eliminating inflammatory and potentially allergenic foods during the Metabolic Reset, we will improve liver and gut function, stabilize blood sugar, nurture the adrenal glands, support the organs of elimination, improve energy levels, balance hormones, and improve mental wellbeing; which will result in increased FAT BURNING, WEIGHT LOSS, BALANCED HORMONES, and INCREASED OVERALL VITALITY.

This simple method is safe, effective, realistic, and yes, even enjoyable! No starving yourself, or dealing with awful side-effects. And you will have plenty of energy to continue going about your your day-to-day life (no missing work because you can barely get out of bed).

Does any of this sound familiar?

• You wake up feeling sluggish, and your energy yo-yo’s throughout the day (making it increasingly difficult to focus on work and other responsibilities). . .

• Extra weight keeps creeping on – even when you eat right and exercise – making you feel fat, puffy and totally unsexy . . .

• Cravings and mood swings have become a daily frustration . . .

If you answered “YES” to any of these, then you are living a less than optimal life! The good news is that there IS a way to start reversing the damage and get your body to release unwanted weight + toxins in less than 30 days.

During the BOCO Fit Metabolic Reset you will:

1. Look And Feel Younger – thanks to your body’s recalibrated ability to absorb nutrient-dense foods and eliminate more toxins.

2. Increase Fat Burning – getting rid of inflammatory foods speeds up your metabolism and helps release unwanted weight quickly and safely.

3. Sleep Like A Baby, Wake Up Refreshed, And Have More Energy – when your body isn’t working so hard to process heavy foods and toxins, you’ll experience a clean, quiet kind of energy that lasts all day.

4. Enhance Performance & Training – when you give your body exactly what it needs (and take away what it doesn’t!), you become stronger and more efficient at training.

5. Smile Broadly (And More Often) – cleansing this way releases the happy brain chemicals of serotonin and dopamine, which boost your mood big-time.

The BOCO Fit Metabolic Reset program consists of three stages:

1: Prepare

Self-assessments, shopping lists, meal ideas, recipes, and other resources are provided to help you prepare for the Metabolic Reset. The most common toxins are gradually removed from the diet: sugar, alcohol, grains, dairy and caffeine. This prepares the body for a smooth reset process with minimal side-effects. You will start to see early cleansing benefits such as more energy, deeper sleep, and clearer eyes.

2: Reset

By eliminating inflammatory and potentially allergenic foods we will improve liver and gut function, stabilize blood sugar, nurture the adrenal glands, support the organs of elimination, improve energy levels, balance hormones, and improve mental wellbeing; which will result in increased fat burning, weight loss, optimal body composition, enhanced performance, and increased overall vitality. For maximum benefits, it’s recommended that you utilize recommended nutrition supplements to support the body’s natural two-phase detoxification process in order to safely and effectively remove harmful toxins from the body. This is the stage where most people shed unwanted weight and get the lovely detox glow.

3: Reintroduce

It’s vital to re-introduce the body to certain foods slowly and systematically (i.e. dairy, gluten, alcohol) to give it sufficient time to adjust and monitor your response. You will monitor your sleep, mood, energy, digestion, bowel habits, etc., closely paying attention to any change – negative or positive – during the reintroduction phase. This process will help you discover which foods are making you “allergic” to yourself (causing an autoimmune reaction) so that you can remove them from your diet for a period of time. You will also discover whether you want to continue to NOT eat certain foods (because you just feel that amazing without them).

Here’s What You Get:

BOCO Fit Metabolic Reset (6 Week Program) – $635

• 18 BOCO Fit classes
• 4 consultations

BOCO Fit Metabolic Reset (4 Week Program) – $480

• 12 BOCO Fit classes
• 3 consultations

About Sarah Jane Sandy

Sarah Jane Sandy, CNT, founder of Janey Appleseed Nutrition, is a Certified Nutrition Therapist and Registered Yoga Teacher. She provides excellent instruction, guidance and support using the principles of holistic nutrition therapy, a system of healing based on the belief that food, as nature intended, provides the medicine we need to obtain and maintain a state of health. Sarah is a Master’s graduate of the Nutrition Therapy Institute in Denver, CO and is a member of the National Association of Nutrition Professionals.

For more information, visit janeyappleseednutrition.com or email Sarah directly: janeyappleseednutrition@gmail.com