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Nourishing During Quarantine

So far, 2020 has transformed into a year we will never forget with the outbreak of COVID-19 resulting in all of us being in varying degrees of stay-at-home orders. As the quarantine goes on, are you starting to think “Wow, I need to dial in my nutrition.” Nourish is our 21-day group health coaching program that helps you take a more holistic view of your health. This round of Nourish we’ve optimized for quarantine! QuaranTime is the best time to sign up for Nourish – here’s why:

 

1 – YOU ARE HOME Due to our current circumstances, you are home, sans travel, soccer games or social events. If there is ever a time to prioritize your health, it’s now. No excuses. Fill your pantry and fridge with nourishing food and leverage our guidance to learn simple ways to take better care of yourself and your family. If not now, when?

 

2 – COMMUNITY SUPPORT AND ACCOUNTABILITY We are currently practicing physical distancing for our health and wellness, but that might be leaving you feeling very alone. Nourish is a wonderful online community of people who can make you feel more connected. We also are more likely to reach our goals when we tell others about them, and more likely to succeed when we have support, help, and encouragement along the way. Nourish will give you all of this and more! Join Nourish and you will join our private Facebook group lead by our team which includes certified health coaches who can answer all your questions.

 

3 – STOP STRESS EATING Stress-eating is as real as the ‘Quarantine 15.’ Nourish is an exercise in mindfulness and accountability. Pay attention to what you eat and how it makes you feel. Learn what does and does not work for you. We are in a worldwide reset of epic proportions. If we can adapt our macro behaviors so dramatically in such a short period of time, surely you can make a few small changes to what, when, and why you eat.

 

Now that you have our top 3 reasons to join, sign up with us today and start feeling like the best you possible.

 

Core Plus Unlimited Members and returning nourishers, email us for your discount codes at info@alkalignstudios.com.

Smart Bite: The Pandemic Made Me Eat It

We are so excited to share a guest blog from Sally Duplantier at The Smart Bite from the Healthy Series on Zing! Learn more about Zing on their website.

 

People who know me know that I am a disciplined eater.  I can slice off the top of a muffin, eat half, and save the rest for later.  So they would have been surprised to see me stuffing myself with heavily buttered sourdough bread shortly after the shelter-in-place edict came out.  My husband and I had both gone to separate grocery stores searching for produce.  I came home with a limp head of romaine and two apples.  He came home with a crusty loaf of slightly warm, fresh-baked bread.  I tore off huge chunks and put them in my mouth, stopping only to butter, until my husband pulled the remaining loaf from my outstretched hands.

 

The next day I put on my researcher hat to understand why this happened.

 

Why Stress Makes Us Eat More

 

The hormone cortisol is released when we are under stress.  It increases the amount of glucose in the bloodstream so our muscles are equipped to fight off the next lion.  Unfortunately if we are under chronic stress, the blood sugar levels stay high, about six times longer than on a stress-free day.  This plays havoc with our metabolic system which releases insulin to bring down blood sugar. This combination of high insulin and falling blood sugar makes us crave sugary carbs.  In addition, cortisol is also a powerful appetite stimulant.

 

Stress and Sleep

 

To make matters worse, high levels of stress can interfere greatly with our sleep.  Poor sleep, in turn, releases two more hormones:  one makes you hungrier and the other tells you that you aren’t full.  It’s no wonder that researchers at Kings College in Cambridge found sleep-deprived people ate about 385 calories more per day – the equivalent of a large muffin.

 

Taking Control of Stress Eating

 

To ensure that the COVID-19 isn’t synonymous with the Freshman 15, here are a few tips:

  1. Commit to a healthy weight during the next 30 days.  The first step is always the right mindset.

  2. Re-enlist regular routines. For example, stick to a schedule for showering, dressing, exercise, meal time, bedtime, and wake up time.  If you’ve tracked your food in the past or weighed yourself regularly, re-enlist those habits.

  3. Choose your treats wisely.  It’s human nature to want some treats in the house, but make sure they are ones that you can control, and they don’t control you.  Also be aware of what foods your family can’t say no to, so you don’t set them up for disaster.

  4. Work somewhere besides the kitchen.  Trust me, foods will call to you from the refrigerator and pantry if you are sitting there.

  5. If all else fails, go negative.  A friend in San Diego lost 84 pounds in a year, but has now found herself at home with too much time on her hands.  When temptation is at its peak she watches past episodes of My 600 pound Life.

 

Top Takeaway

 

There are many things we can’t control right now, but eating isn’t one of them.  Recommit to healthy habits now. It will make the summer months so much sweeter.

FEATURED PODCAST: A TANTALIZING TALE OF MOBILITY & MORE

Rolling. Self-massage. Myofascial release. There are various terms for what we do in our Recharge format: use Yoga Tune Up Therapy balls to release tension from muscles, work out knots or sticky spots, and help the body move better.

 

As part of our celebration of mobility this March, Alkalign Unplugged interviews Jill Miller, co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method.  Listen to the podcast, and consider these reasons you should incorporate rolling into your life:

 

MOBILITY: Research shows that mobility is as fundamental to your fitness as strength and cardiovascular health. Rolling allows you to access and release almost every part of your body, which will increase your mobility, blood flow, circulation, and joint function.

 

MINDFULNESS: Learning by doing is HUGE, so follow these 3 simple steps to increase your mind–body connection: place the ball, mobilize the joint, and pay attention to how things are connected.

 

PAIN MANAGEMENT & PREVENTION: Putting a ball somewhere on the body is eye-opening because you very often highlight a “blind spot,” or an area that you had no idea was tight or stiff. This is your chance to work on it before it becomes a bigger issue that adversely impacts your life.

 

Are you ready to experience the life-changing magic of rolling? CLICK HERE TO LISTEN TO THE PODCAST.

March is Mobility Month

The body is like a 3-legged stool composed of strength, flexibility, and mobility. Without 1 leg, the integrity of the structure is compromised. The reality is that mobility is the most important leg of the stool. You cannot build strength or improve flexibility without it. Yet it’s the one thing that we most often take for granted.

 

This month, we are focusing on the importance of mobility. We incorporate mobility into every class and in multiple ways. This month we will be more intentional about our cuing so you can better tune into your mobility, noticing where it is good vs. where it may be lacking. Rolling is a method by which you can restore mobility or prevent loss of mobility. Stay tuned for extra opportunities to roll this month with pop-up classes and an online mobility challenge. Follow us on Instagram @alkalignstudios to participate!
Testimonial: From Struggling to Confident!

Prior to starting class, I had been struggling with my weight and how I felt and looked about myself. I tried many different workouts ranging from high-intensity circuit training and classes at gyms, to hot sauna yoga and my own take on “home workouts.” I felt like I couldn’t get into a routine that was sustainable and functional enough. I felt like I just didn’t love working out. It wasn’t until my sweet husband decided to look outside of the box to find a cross between something I’ve loved to do growing up (dance) with a community feel that he knew I was craving.

 

My first impressions about general barre classes were that they were too “dancy” but when my husband called Kate to inquire about Alkalign Studios, Kate was warm and welcoming and invited me to come and try a class to see how I liked it. The first thing I really appreciated about Kate and her staff of highly-trained and well-equipped teachers, is that they are knowledgeable about the body and wanted to share their love for functional and fun workouts with everyone. Each teacher is sure to set you up in class with the best position for an accurate and wholesome experience. I started Alkalign in July 2017. Well over two years later, I have yet to experience the same workout twice! Keeping each workout fresh and new has kept me coming back for more!

 

If you’re ready to experience wholesome health and wellness, then you have to come to Alkalign! Get ready to experience the joy of working out and the peace of knowing that you’re doing something great for yourself.

Angie Carman

Busting 3 Myths About Alkalign

At Alkalign, we focus on movement patterns, not muscle groups, when exercising to develop a functionally strong body. At its core, exercise is all about movement. Alkalign is a workout that always builds you up and never breaks you down. You only get one body; start taking care of it like it’s the only one you get.

 

In 2020, we are setting our sights on busting health and wellness myths. Here are 3 myths about Alkalign that we need to clear up. #alkalignmythbusters #alkalign2020

 

MYTH 1: ALKALIGN IS BARRE
Yes, we have a barre. We use it as a prop in the room but we are so much more than a barre studio. Alkalign is built on the 7 functional movements needed in your everyday life – squat, lunge, push, pull, rotate, hinge, gait/walk. Sure, if you love barre, you’ll love us, but we go beyond the barre to create a balanced workout that never gets boring and always leaves you feeling the “good sore”.

 

MYTH 2: ALKALIGN IS ONLY FOR ________ (WOMEN, ‘FIT’ PEOPLE, FILL IN THE BLANK)
Have an injury? Get Alkalign! Are you a cross-fitter or performance athlete? We will show you how to move better to make you stronger. Feeling aches and pains? We can help. We recognize that we are all on different paths. No matter your gender, age or fitness level, there is a place for you at Alkalign.

 

MYTH 3: I NEED TO DO OTHER EXERCISES IN ADDITION TO ALKALIGN
Yes, it’s true…what you do in our studio helps you do all the other things in life, but we are a one-stop shop for all your fitness needs. We will build your strength from the inside out in a way that is both smart and sustainable. We have a format for everything you need: strength (full body for every body), cardio (no risk, high-intensity for that endorphin high), and mobility (rolling/recovery). We also have a holistic health coaching program called Nourish that educates you on food, sleep, stress and other aspects of your overall health.

Why I Alkalign: From Pain to Enjoying Life!

The reasons people walk in the doors of our studio vary from person to person, but the reasons they stay are powerful. We love hearing about the reasons our clients choose to keep coming back and how it has impacted their life. Our client and friend, Champa, recently connected with us to share her journey to Alkalign and how it has changed her life. Thank you for sharing your story with us!

 

I’ve suffered multiple knee and back injuries over the past 8 years, constant pain with no relief in sight and physicians have been unable to pinpoint the exact source of my pain. I was missing out on playing with my young daughter, had to give up cycling and running and I was dreading the quality of my life looking to the years ahead.

 

I happened to drive past Alkalign this past summer and decided to sign up for a month. Nothing else had worked and I had absolutely nothing to lose!  I was immediately taken by the friendly staff, immaculate space, and positive vibes. It was the first time I had heard an instructor say it’s okay to listen to your body, to work with its current abilities and to modify any exercise.

 

The first “rolling” (Recharge) class with Erin was transformational for me – I was almost in tears as the pain I had once lived with was GONE! I felt a glimmer of hope, for the first time in many years, that I could actually live pain-free.

 

Today, almost 3 months after that first month of classes, I am pain-free and back to enjoying time outdoors and loving every minute that I hike, ride and play with my daughter. Every single day since that first class, I am so thankful and grateful for Alkalign. Strength-training and rolling helped me get my life back!

Testimonial: Growth Mindset, Thanks to Alkalign!

Joining the Alkalign family has been a life-altering experience for me. I have always been an active person and a member at a few health clubs. I’ve taken yoga and pilates classes and had a personal trainer in the past. However, my experience with Alkalign has been so unique and special.

 

From the first class, I knew that this place possesses a different energy. It was warm, welcoming and gave me a sense of belonging that I had never experienced before. After a few months of attending 6am classes, I started to realize that I can walk outside of my comfort zone and it gave me the courage to take on new challenges. Some of the new challenges I took on were playing the piano and ballroom dancing!

 

I want to thank all the fabulous staff at Alkalign for being here and I hope that by sharing this, maybe someone else is tempted to push outside their comfort zone and discover a whole new outlook on life!

 

Fariba Nabavi

 

3 Fitness Lies You Are Telling Yourself

As a product of our ‘hardcore’ society, we’ve been conditioned to believe ‘No Pain, No Gain.’ This could not be further from the truth, but moving past that mindset requires you to re-evaluate the way you’ve been trained to think about fitness. Here are 3 lies you’ve been telling yourself about your workouts.

  1. MORE IS MORE – False! Quality over quantity is best. For example, you could do 100 push-ups, but if you are doing them wrong you put your shoulders, elbows, etc. at risk of injury. You are better off doing 10 quality push-ups in correct alignment than pounding it out to the detriment of your joints. At Alkalign, we want you to work smarter without sacrificing your future self.
  2. HARDER & FASTER IS BETTER – False! Would you run more miles, lift heavier weights and do everything harder and faster if it was bad for you? Turns out, it is. Increasing the speed, load and frequency of such activities accelerates the wear and tear on your body and can result in both short term injuries and longer-term damage. The fitness industry preys on the next flashy fad to stay relevant. Trends come and go but your body is here to stay. How will you take care of it? Make a long-term investment in your body. The actions you take now will impact you for years to come.
  3. IT HAS TO HURT TO WORK – False! If you had the power to prevent an injury before it happens, would you? We all possess the power. It’s the mindset that is the hardest to shift. Hardcore is not healthy and extremes are not sustainable. Alkalign is all of the reward with none of the risk, provided you are accountable to yourself to focus on alignment, modify when needed and accept coaching and feedback from our well-trained team of instructors. From our slow-burn Align 101 to our sweaty fast-paced Cardio Align, we work you to your core in a variety of different ways.

Check your local Alkalign Studios class schedule and start making the shift in your mindset today to ensure a healthy, functional body tomorrow.

Testimonial: Isabella Montoya – Gratitude, Growth and Community

 

When I reflect on my time working at Alkalign, I am filled with gratitude. One of the main reasons Alkalign is special is the communal environment created by Erin, the instructors, and the clients. As part of the staff, you become a part of the community that fosters a healthy mind-body connection in everything that you do. Every task is built with intention and detail, so you quickly develop leadership skills and a sense of pride with each duty. This is perfect for high schoolers especially because the purpose behind everything really guides the work you do. Suddenly, making sure that every client is accounted for in class becomes: Is Julie in class today? How is her puppy doing? Have her kids started school yet?

 

Alkalign is a home away from home, and the friendly faces you see day to day become a part of your life. In a time where technology is so prevalent and people lack real face to face communication, working the front desk and talking to clients or playroom staff pushes you out of your comfort zone and broadens your network. I was also very busy in high school applying to college, leading my school’s dance team and volunteering at the Boys and Girls Club, but working at Alkalign allowed me to slow things down, focus on engaging with the people around me and complete tasks with full attention and diligence. You put the cell phone down and organize the space, really making sure that everything is as it should be. Over time, this creates a high standard for which you hold yourself accountable: sloppily getting things done just to move on to the next doesn’t cut it anymore.

 

Working at Alkalign did so much for me as a growing individual and it gave me back everything I put into it. With most things, the more dedicated you are, the better the results will be. This is incredibly important for everyone to learn first hand, but especially high schoolers. I encourage anyone looking to work for Alkalign to evaluate what you want out of the job and how you will contribute to the community. What strengths can I bring to the team? What skills should I focus on improving? With that mindset, working at Alkalign will become a key learning experience and will transform the way you view organization, leadership, and community.

Best,

Isabella Montoya