Member Spotlight: Louis Polonsky

Meet Louis Polonsky! He is one of SculptHouse’s newer members and although he is new to the workout, he is a seasoned athlete and lover of all things fitness. He is proof that SculptHouse is for people of all ages, abilities and for guys, too!

How did you find SculptHouse?

In addition to triathlon training, I’m very active in group fitness classes (yoga, spin, weight training, and, at times, even barre) in Atlanta, and had heard about SculptHouse through some of my workout buddies, so it was natural to try it out … and voila, here I am, and am so pleased with my decision to “take it to the House.”

You seem to really like the Megaformer but haven’t used the Woodway curve treadmill yet. Why do you prefer the StrengthSculpt classes?

I get plenty of cardio 3 or 4 days a week in spin classes, outdoor cycling, on the stair climber and with floor exercises such as burpees and mountain climbers … plus, I’m totally in love (OK, in a weird way) with the Megaformer, that I don’t (as yet) want to give up that full 50 minutes of pleasure (so to speak) … and, the results have been very noticeable, so why change? … but, the Woodway curve treadmill will be on my “to do” list very soon!!

How is the Megaformer (Lagree method) different from anything else you’ve done?

The Megaformer is one of the hardest and most rewarding workouts that I’ve ever done. The Megaformer elongates and stretches my muscles, strengthens my core and improves my balance (critical for all ages, but especially as you get older) like no other workout I’ve ever had.

What are the biggest changes you have seen since adding SculptHouse in to your workout regimen?

In addition to being stronger since I’ve started working out at SculptHouse, my muscles are leaner and more defined … plus, although my weight loss has been minimal, I’ve redistributed certain areas of my weight in a very good way … and I’m much stronger in my abs and my balance is much better (which I especially notice either while doing balancing poses in a yoga class or while in “triathlon” position for long rides on my bike).

Besides the actual workout, what keeps you coming back to The House?

I very much enjoy the friendly and welcoming atmosphere of the SculptHouse instructors and front desk personnel, and the studio is pristinely clean.

What’s your favorite move on the M3 or favorite body part to work?

That’s a tricky question! Similar to a yoga class, the moves that are the easiest (for me, upper body work on the Megaformer) are usually our “favorites” … but, the moves on the Megaformer that are often the hardest for me (such as plans into pike position with my feet on the carriage while trying to keep the carriage still – yikes!, slowly extending the carriage out with a planted foot while the toes of the other foot are on the back platform, or holding squats and trying to keep the carriage still and then gently pushing the carriage out while trying to maintain my balance) give me the most satisfaction as I get better in doing them.

Would you say SculptHouse is a place for all ages, shapes and sizes?

Yes, absolutely! With the expert and confidence-building guidance from the wonderful instructors at SculptHouse, all ages and fitness levels can eventually become comfortable in this workout regimen. Yes, the Megaformer can indeed be a bit intimidating at first, but if you take it slowly and put a lot of stick-with-itness into your workout, anyone (not just those at the higher fitness levels) can do it … it all comes down to how much you want it (“it” being a healthier and more productive body that will definitely enhance your enjoyment of life).

Anything else you’d like to add?

Although I’m 65+, have certain injuries and physical limitations, and recovery from vigorous workouts (such as at SculptHouse) is a continuing issue for me, I strongly believe that physical fitness is often a question of mind over matter … and SculptHouse does indeed challenge me to the limits of both my mind and body, and makes me realize that if I want it badly enough, SculptHouse can make “it” available to me … and the results are extremely rewarding … I say try SculptHouse, and, if you are patient and persistent, it could change you forever.

Louis you are such a badass and we love having you at the House!! You are an inspiration to US and we are honored to be a part of the changes you are seeing both physically and mentally after adding SculptHouse into your mix!

Love,
The SculptSquad

Trainer Spotlight: Becky Cawood

As a SculptHouse trainer, nutritionist, yoga instructor and founder of Kale & Tonice, Becky Cawood is always on the go to say the least! But she finds time to eat healthy, exercise her body and soul, and inspires people to do the same. You can catch her teaching StrengthSculpt Tuesdays at 7:15 and CardioSculpt on Wednesdays at 8:30 and 4:30pm…meet Becky!

As a trainer and our very own InHouse nutritionist, you know how important it is to fuel your body before and after you workout. How has your journey with nutrition affected and played a part in your fitness regimen?

Back when I was running in college, I was probably eating the worst I have ever eaten in my entire life. I would eat donuts for dinner, skip meals due to the times I would practice or the intensity of the workouts and refuel with whatever I could get my hands on, which often included microwaved dinners, packaged items and candy. I would also try to maintain a “certain weight” for running so I would not eat enough food during my meals. Needless to say, I would crash a lot.

Fast forward to now and knowing what I know through my own healthy journey with holistic nutrition and Ayurveda, I soon realized how important fueling your body (especially to perform a workout or even a daily task) really is. If I were to give advice to my 20-year-old track athlete self I would say, eat consistently, don’t skip meals and eat REAL food. Your body NEEDS food and trying to lose weight by not eating is not the way to go. If you feed your body what it needs, on a regular basis, it will know what to do with the excess stuff. These simple shifts would have made a huge difference in not only my performance, but my overall energy would have elevated as well.


Any favorite summer dishes or drinks to share?

Right now my favorite summer dish is this watermelon salad on my blog. It is very easy to make, and you can eat it by itself or add some grilled chicken, quinoa or fish for a little more substance! Get the recipe here: http://www.kaleandtonic.com/single-post/2017/06/29/Mouth-Watermeloning-Salad

How do you get ready each week when it comes to preparing food, then finding time to fit in your own workouts, teaching at SH and balancing your personal life?

I choose a day each week that I can shop and prep as though it was an important business meeting. I make a list of what I need and do the prep work to make sure I am able to stay committed throughout each day of the week. I also make it a priority. This is non-negotiable for me because it is easy to allow your diet/lifestyle to slip through the cracks. Each week I sit down and look at the week ahead. I schedule my meals & workouts as well. I have had to say no to certain events and jobs because I know how important eating well and creating balance is for my health and mental stability. It is a choice and commitment. I have to practice what I preach 🙂

What sets the SH method apart from other group classes?

The atmosphere & ability to expand. There are a lot of great fitness studios out there, but with the combination of high level teachers and quality workouts at SH and being able to cater to all levels; the results are fast & effective!


What’s your favorite Megaformer move? Favorite Curve block?

Gosh, this is hard. I would say on the Megaformer I love wheelbarrow or plank of any variation! They are such versatile, full body movements that challenge and strengthen the entire body! For the curve, I would say a good 10 second sprint or a build up!


What kind of music can we hear in your classes?

A good mix but I tend to lean toward remixes and techno!

What’s your favorite part about being part of the SculpSquad?

The squad & community. Working with the sculpt squad ladies that are committed to elevating our community push and inspire me to be better at what I do. The members are also committed to showing up and working hard which in turn makes me want to do the same.

Thanks Bex, we love you!

XO,
The SculptSquad

Trainer Spotlight: Alex Giannini & Leslie Bartlett

Alex and Leslie both experienced something that most dancers and cheerleaders only dream of…they represented the Atlanta Falcons Cheerleaders at this year’s Super Bowl LI!! They each have over 20 years of experience dancing but they say this last year was definitely a “dream come true.” As part of the original SculptSquad, Alex and Leslie share a little bit about their lives inside the studio, on the field and how they balance it all!

This past season you were both line captains; what was it like leading the team all the way to the Super Bowl? And what was it like cheering there?!

LB: My first season on the team, we only won four games, so being a part of the organization during a Super Bowl year was mind blowing… being a captain requires a lot of time, patience, and organization that had me stretched thin, but overall, too happy to even care in the madness. When I first walked on the field in Houston, I honestly just teared up. Okay, maybe I actually cried because not only had the Falcons come so far, but also because of how far my team and I had come from where we started! I 100% believe ATL is on the rise, and we’ll be back!
AG: This past season, I achieved two of my greatest goals in one season – to be a Captain and to cheer in a Super Bowl! I gained a greater understanding, respect, and admiration for my coaches and my previous captains. There is so much work, in practice and outside of practice, that goes in to making sure this squad looks picture perfect come Game Day. All the hard work, sweat, and tears hit the cumulative point the moment I stepped on that Super Bowl field. The energy was magnetic, the fans were so incredibly pumped that our Falcons and our city was being magnified on the largest stage in the world – it’s such a great honor to have gotten a taste of a Super Bowl experience. I have a great feeling about the Falcons making another Super Bowl run in the near future.

Has the SH method helped to keep you in shape in and off season?

LB: The SH method is a killer workout that is great for both off-season when we’re prepping for auditions and in-season! I love how the megaformer (M3) crafts long lean muscles with some flexibility elements that are vital in dance. I’ve struggled with a lot of injuries throughout my dance life, and the slow, controlled motions on the M3 help me keep everything aligned correctly while strengthening my weak spots. The curve is awesome to keep cardio up, especially when we’re running the length of a football field to get into formations and are on our feet for 4+ hours trying to keep the energy up!
AG: The strengthening, toning, and flexibility provided by the M3 combined with the cardio on the Curve helps with my endurance and stamina – both instrumental in keeping in dancing and performance shape.

What’s your favorite thing about being part of the SculptSquad?

LB: I love that being a part of the SculptSquad has really connected me to the fitness community in Atlanta. My fellow instructors are so knowledgeable about what they do, and I feel like I’ve really learned a lot from them.
AG: Being around these incredible women who motivate and encourage me to be my best not only as a trainer, but in my own personal physical fitness, and jobs outside of SculptHouse is the best part. Atlanta Falcons is comprised of what we call WOW women, who have it together in all aspects of their lives – the women of SculptHouse are of a similar caliber, and I love being a part of this team and family. They say you are the company you keep, and I’m so happy to be a part of the incredible group of women who make up our SculptSquad!

Favorite Curve block? Favorite M3 move?

LB: Favorite curve block: 2-3-2-4’s. Favorite M3 move: Reverse Kneeling Crunch…but I like 2 yellow springs to really burn it out

AG: I love any block where I am running the majority of the 5 minutes like Up Downs 2 or any
other endurance block. My favorite M3 moves are any types of crunches, sexy bicep curls and
the ripcord!

How do you keep your energy up on those long days with a full time job, teaching at
SH and cheering?

LB: I’ve had plenty of days where I teach a 6 am, go to my full-time job as a senior supply chain
analyst, and then go straight to workouts and practice until 10 pm. I HAVE to make sure I get a
lot of sleep the night before, and I schedule myself a day in the week (usually Fridays) to just go
home and nap and recover after work. It’s not so bad as I go throughout the day because I
really enjoy every job I do and that’s the key to good energy.

AG: COFFEE – I swear! But in all honesty, it’s about taking each task as a separate one before
moving on to the next. Time management is KEY and vital to getting everything done in my life.
I try to tackle each task thrown my way with a smile, give it my complete and undivided
attention so I know I’ve done my absolute best work, and then move on to the next.

What do you keep in your gym/cheer bags?

LB: About a million ponytail holders and bobby pins if I’m just working out. If I’m going
to practice, I definitely have red lip stain…even practices mean hair must be fully
done and makeup looking glam!

AG: WATER!! Crystal light packets, a snack – usually a Quest Bar! Hair ties, mascara, chapstick
or our famous Falcons red lipstick, hairbrush, hairspray, perfume. All the girly essentials!

You can catch Alex and Leslie on the schedule Mondays, Wednesdays, Fridays and Saturday
mornings. RISE UP, Roll Tide and join them to get Your Sculpt Showing too!

Love,
The SculptSquad

Member Spotlight: WeddingSculpt Couple, Mr. and Mrs. Bryce Noel

SculptHouse is excited to feature our first ever WeddingSculpt couple! Bryce and Mallory (formerly Meissner) attended our free classes the very first weekend SculptHouse opened in January. From there, they were hooked and signed up for our WeddingSculpt package which SculptHouse offers to a future bride, groom or couple who are planning to get married within 3-9 months at a discounted rate. We are so excited to be a little part of Bryce and Mallory’s big day and feel honored that we were able to help them get their bodies ready for the most important day of their lives! They wed on July 16, 2016 but before they said “We do,” they sat down with us to answer some questions.

How did you hear about SculptHouse?

B: From Mallory, we came together during the opening week
M: Alex invited me to one of the training sessions before Sculpthouse officially opened

We almost always see you next to each other on the Curves…is it safe to say you are a little competitive with each other?
B: Absolutely, it pushes us to work harder during each class and to do advanced options of exercises.
M: We are always competing in class. Half way through the Curve portion of class we are comparing who has run further and burned the most calories

Bryce, what can you say to other guys who have heard about SculptHouse but are hesitant to try it?
I’ve worked out throughout my life including weight lifting, Insanity, P90X and played sports and these are the toughest workouts I’ve ever done.

What physical changes have you noticed the most from the SH method?
B: I’ve noticed significant changes in my legs and shoulders and can see more definition overall.
M: Pretty much everywhere! My abs and obliques are much more defined and my arms and legs are more toned and leaner!

What has been the best part of your SH experience as you have shared your workouts together?
B: Seeing the progression of the process together. We have come so far from our first class `in January. Back then we struggled to get through the workouts but now we can push ourselves to be better each class.
M: Getting to do something challenging together on a regular basis. We compete during class but at the same time motivate each other and that makes the class fun.

Favorite M3 move? Favorite Curve block?
B: French Twist (it’s the best oblique exercise I’ve ever done); 60 builds
M: Sexy Back (My arms start to shake immediately); Active Recovery ☺ followed closely by Hi-Lo because it has built in active recovery

Mallory, you won the Curve challenge in March holding a 13.8mph speed for 5 seconds. What would you tell someone trying to increase their level 4?
The higher up on the tread of the Curve you can get, the faster you can go. Also, stay on the balls of your feet to move your legs faster.

How did SculptHouse help get you ready for your big day?
B: Getting in better shape and gaining confidence in how I look and feel.
M: I’ve developed long, lean muscles and I feel like my arms are much more toned. I’m so excited that we are starting this next chapter in our lives healthier and stronger.

What’s the best piece of advice you can give to a couple who just got engaged and are looking to feel their best on their wedding day?
B: Invest in the Wedding Sculpt package. We had planned to go 2-3 times a week and found ourselves going about 4 times a week.
M: The great thing about SculptHouse is that the workout is so effective. I’ve seen results in the last 6 months that I’ve spent years trying to achieve with other workouts. It’s also a great bonding experience and a way to spend more time with your significant other by working out together.

Who spends more $$ in the SH boutique?
B: Me, I love the Rhone shirts and shorts
M: Bryce, pretty sure half of my winnings from the Curve Challenge went to purchasing Rhone items for him.

Anything else you want to add about the SH method, instructors or boutique?
B: Over the past 6 months, I’ve taken every instructors’ class and they have all been great workouts and everyone is extremely nice and helpful. They also push you to do better each class then you did at the last.
M: It really feels like a family at Sculpthouse. The instructors know who you are, your fitness goals and how to motivate you to do your best. I’m always excited to come to class because of the excellent atmosphere and exceptional effort of everyone there to make the experience for you the best it can be.

A huge thanks to both of you for being SculptHouse members from the very beginning and allowing us to be part of your wedding journey! We are so grateful to have you as part of the SH family and can’t wait to see what the future holds as a married couple. Congratulations!!

Love,
Your SculptSquad

#TASTYTUESDAY: TOM KHA GAI

WHAT:
1/2 can coconut milk
2 limes
4 cups veggie stalk
1 cup chopped carrots
1 cup chopped celery
1 cup chopped mushrooms
1 cup chopped bell pepper
1″ diced ginger
4 lime leaves
1/4 cup cilantro
1/4 cup chives
1 tspn red pepper flakes
1 cup jasmine rice
sea salt to taste
​***option to add shrimp or chicken****​

​STEP 1 : Chop veggies & cook rice.
STEP 2: In a large pot, add veggie stalk, coconut milk, lime leaves and ginger. Simmer on medium heat for 10 minutes. Remove lime leaves.
STEP 3: Add 2 juiced limes, peppers, celery, carrots and mushrooms. Sprinkle red pepper flakes in soup and simmer on low heat for about 8 minutes.
STEP 4: Add rice to bottom of serving bowl and add soup. Top with cilantro, chives and salt to taste. YUM!

#tastytuesdays with Becky Cawood: Breakfast Power Bowl

MY STORY

Hi! I’m Becky. Ever since I can remember, I have been working out and reading up on the latest nutrition news. From a young age, I played tennis, I swam on the summer swim team, I competed in gymnastics and went on to running track throughout high school and college. As a young kid, I would insist on making my own food, packing my school lunch and getting dropped off at the gym during any extra free time I had. So, I guess you could say, I have always had a deep desire for self exploration and a good amount of self discipline. I was also the kid that would go up to her room, lock the door, play with rocks and burn incense, all while my parents thought I was doing homework. A bit odd? Maybe. I like to think of it as unique and curious.

During those years, I have some fond memories of playing outside with my friends, riding my bike around the neighborhood and walking to the local smoothie king during the summer. I also have some not so fond memories of being chronically sick and feeling hopeless. From allergies to scarlet fever, IBS, vertigo, acne, rapid weight gain, rapid weight loss, and thallasemia, just to name a few, lets just say I have spent a lot of time in hospitals and doctors offices. I lived a lot of my life very tired, sick, irritable and uncomfortable.
It wasn’t until my mid 20’s that I decided to start making some major changes, one being that I quit my job as an Event Planner and moved to South Korea. I knew that if I really wanted to grow, I would have to do something I had never done before, even if it meant stirring up the pot in my life. So, I sold everything I had and left with $100 in my pocket, ready to take on the world. I had never been a “rebel” as a kid. I always dotted my “i’s” and crossed my “t’s”. By doing this though, I was good at listening to what others (friends, family, and even doctors) thought was best for me instead of making choices that came from my own heart. I lived most of my life running away (literally) and checking out.

I have realized that the choices you make each and every moment of your life can affect your health and vitality. To what you eat, to how you listen, to how you respond; each choice I make not only effects my life, but everyone else in it. I am responsible for my life, my freedom of exploration and appreciation of myself. I have made myself responsible for my own wellness and know that ultimately no one else can do that for me. Upon my return to the States, I have shifted what I eat, where I work, how I move and how I communicate. It takes hard work, self discipline and the willingness to let go to step into a new way of being and it is not a quick fix.
I have decided to dedicate my life to growth, knowledge and a deeper understanding of “medicine” through food, movement and love. Through my own journey, I am inspired to create a place where people can learn how to be well instead of feeling hopeless, sick and tired, without moving all the way to South Korea. 😉 I am committed to educating my community to create new ways to live a happy, healthy more balanced life.

I am the InHouse Nutritionist at SculptHouse and have been asked to post my Tasty Tuesdays recipes and tips on The House blog to share some great healthy WHOLE food recipes. See below for my first Tasty Tuesday and I look forward to sharing many more so check back or visit my website at GoBeyondCapacity.com.

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I am not a huge breakfast eater, but i LOVE breakfast food. I am taking the time to switch my eating habits ( from chia tea lattes at starbucks to taking care of my body) It’s a bad & expensive habit that I am not very proud of at the moment. I prefer a warm breakfast over something cold like a smoothie, especially in the fall and winter months. I whipped this up the other day and was very hopeful of my new switch. I even got the husband stamp of approval! WIN WIN! The best part is that it is satisfying, delicious and very filling. My taste buds are waking up very happy and I think yours might be too! You may or may not be seeing variations of this new found love in the months to come.

ps. If you are wondering about the bowl, it was a super awesome gift from my mom that she bought at anthropologie. they come in all different colors and sizes. I love them.

WHAT:
Serves 4
2 cups water
1 cup gluten free organic groats or oatmeal
1 teaspoon hemp seeds
1 teaspoon ground flax seeds
1 teaspoon sunflower seeds – optional
2 teaspoons chopped walnuts – optional
​2 teaspoons maple syrup or raw honey
1/4 cup raspberries or blueberries
2 teaspoons raw almond butter
1/2 cup almond milk – optional

HOW:
STEP 1: Add water to a large pot and bring to a boil. Add groats, hemp seeds, sunflower seeds, and flax seeds. Cover and simmer for 20 minutes. ( You can also prep this at night for the morning by bringing water to a boil, adding groats & seeds, turning off the heat and covering. The next morning you can heat up and continue on with step 2.

STEP 2: Turn off heat and add almond milk (optional), almond butter, and maple syrup or honey. Stir and cover for 5 more minutes.

STEP 3: Add 1/2 cup to a bowl and top with raspberries/blueberries & chopped walnuts! I also like to sprinkle with a little cinnamon too! I don’t add it in the mix because my husband doesn’t like cinnamon. Also, If you would like to add some more almond milk on top for more of a “cereal” feel, have at it! YUM
FOOD FACTS:
FLAXSEED
Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

The seeds come from flax, one of the oldest fiber crops in the world – known to have been cultivated in ancient Egypt and China.

Flaxseed is a source of healthy fat, antioxidants, and fiber; modern research has found evidence to suggest that flaxseed can also help lower the risk of diabetes, cancer, and heart disease.
To reap the most benefits from flaxseeds, they should be bought in ground form or ground before consumption as whole flaxseeds can sometimes pass through the digestive tract undigested. The therapeutic and beneficial properties of consuming flaxseed are not yet completely understood, and many claims still lack “high-quality” studies to back them up. However, emerging research suggests that flaxseed might indeed be the wonder food many people claim it to be. Most nutrition experts recommend ground over whole flaxseed because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s) and 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.

HEMP SEEDS:
Hemp Seeds are a gift of nature. They are the most nutritious seed in the world. Hemp Seeds are a complete protein. They have the most concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats. Hemp Seeds are one of nature’s perfect foods – a Super Food. This is one of the most potent foods available, supporting optimal health and well being, for life. Raw hemp provides a broad spectrum of health benefits, including: weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, improvement in circulation and immune system as well as natural blood sugar control.

Hemp belongs to the genus Cannibis sativa and has been cultivated for thousands of years as a source of fiber, edible seeds, edible oil, lubricant, and as a fuel. Hemp Seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes. All amino acids essential to optimum health are found in Hemp Seeds, including the rarely found Gamma Linolenic Acid (GLA). The 17+ grams of omega fats supplied by Hemp Seeds provides sufficient, continuous energy throughout your day. Many users also experience these health benefits:
Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance.
More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food
Rich in Vitamin E
Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.

The oil contained in the hemp seed is 75-80% polyunsaturated fatty acids (the good fats) and only 9-11% of the lesser desired saturated fatty acids. Hemp seed oil is reputed to be the most unsaturated oil derived from the plant kingdom. The essential fatty acids (EFAs) contained in hemp seed oil are deemed essential because our bodies do not naturally produce them. This means that they must be obtained from the food we eat.

Most health organizations agree that the human body needs a 3 or 4:1 balance of omega 6 over omega 3. Hemp seed is the only seed where this ideal balance occurs. It does not occur in flax, almond, walnut, soybean or olive oil. Daily use of flax seed can lead to dangerous imbalances since flax seed oil has a balance of 1:4 instead of a healthy 4:1 omega-6 over omega-3. EFAs are involved with producing life’s energy throughout the human body and without them, life is not possible. In general, North Americans have a high dietary deficiency in EFAs due to their high intake of processed foods and meats.

Sources:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354
http://www.purehealingfoods.com/hempHeartsInfo.php

SculptHouse: A Multidimensional Workout Regimen Under One Roof

About 3 years ago, a professor from Skidmore College’s Health and Exercise Sciences Department conducted a research study to “provide a better alternative to so many extreme exercise/fitness routines…that are too confusing and/or too excessive for most people to comply with.” Dr. Paul J. Arciero studied 3 different groups of people and found that the group that followed a “multimode routine” which included resistance training, interval sprint exercises, stretching and endurance training showed the greatest health improvements, “including the greatest reductions in body weight, total and abdominal fat mass…and the greatest increase in percentage of lean body mass.” Dr. Arciero basically came to the conclusion that greater results are seen when people focus on quality of exercise versus quantity.

The PRISE lifestyle program was born from this study – “a regimen of mixed exercise modes and sufficient daily protein for optimal health and fitness.” PRISE stands for:
“P” = protein (20-30 grams of healthy, lean protein about 4-6 times a day)
“R” = resistance exercise
“I” = interval exercise
“S” = stretching exercise
“E” = Endurance exercise
But who has the time to do all of these types of workouts 3-5 times a week?? Enter: SculptHouse.

At SculptHouse, we have taken this PRISE lifestyle program and incorporated everything (well…besides the protein!) under one roof in a short 50-minute workout. You no longer need to spin or run for an hour a day, plus lift weights and add in yoga for stretching. You can literally get all the benefits of these types of workouts during our CardioSculpt classes.

CardioSculpt is our signature class that combines 25 minutes of resistance training on the Megaformer with 25 minutes of interval training on the Woodway Curve Treadmill. The Megaformer is more than just resistance, however. Every move that is done on the Megaformer works slow twitch muscle fibers – the endurance fibers that burn fat and create long, lean muscles all while moving slowly and stretching the same muscles that are being worked using constant tension. It’s like getting 3 benefits on one machine and because the movements are done slowly and with intense control, the Megaformer is much kinder to your body and joints. Then comes the Woodway Curve – a human powered treadmill that is built on a slight incline using a slat belt system. Just 25 minutes of interval training on this cardio machine is all you need to elevate the heart rate and burn fat throughout your day because this machine burns up to 30% more calories than any other treadmill. And what’s even better, is that the design of the Curve is much better for your ankles, knees and hips than a traditional treadmill or doing intervals on a solid surface – just ask the NFL as they have used the Curve treadmill to rehab several of their million dollar employees because it is much gentler on your body.

Dr. Arciero stated in the PRISE article from DUKE Medicine in September, 2014, that “your exercise regimen needs to encompass as much of what makes you a fully integrated living person as possible. It’s very difficult to just lift weights, or only do the treadmill or the elliptical machine, and be healthy.” Well, I couldn’t agree more. It’s no secret that just one year ago I was teaching 12-14 spin classes a week. I was actually gaining weight and my body had lost any sort of tone it once had. I was literally doing too much of one thing but did not have the energy (after teaching 2-3 times a day) or time to lift or do the necessary cross training to get my body in the shape I so deeply desired. Recently, I have been asked by several people about my weight loss and body transformation. I can honestly say it is all thanks to SculptHouse and the combination classes we offer. I work out less during the week but the workouts I do are smarter and more effective in that they combine everything I need in a shorter period of time. This combined with plenty of protein has made a huge difference in my physical appearance as well as my energy levels.

The goal of SculptHouse is to combine resistance, strength, endurance and stretching on the Megaformer with interval training on the Curve for one killer workout – “a one stop shop” if you will. We are the very first studio IN THE WORLD to combine these 2 machines and take it from me, it works. We realize people have limited time in their day so if you can get all of this in one 50-minute workout, what’s stopping you??

Be Healthy,
Megan Armstrong
Creative Director and Lead Trainer, SculptHouse

True enjoyment comes from activity of the mind & exercise of the body

Welcome to The House, SculptHouse’s lifestyle and news blog devoted to keeping ahead of the Curve on the wellness scene—and its chic lifestyle components!

The House will be your source for all thing fitness, fashion, travel, food and beauty. Our trend-spotting posts will keep you up to date on how to get your mind engaged and your body looking and feeling great from the inside out!

In planks and pikes,

Katherine
SculptHouse Founder & CEO