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Fit Tip Friday: Lagree On The Go

Are you hitting the road for the holidays and just can't bear to go without your Lagree fix? Don't fret. We've got an easy, do-anywhere solution. All you need is a little space on the floor and a towel or paper plate!

Plank to Pike
We all know and (mostly) love Plank to Pike on the Megaformer:



Either on your hands or forearms, toes are on the carriage. Send the carriage out so that your body is in a straight line from the crown of your head to your heels. Shoulders stay over hands/elbows throughout. Glue your legs together, squeezing your glutes and pressing inner thighs together. Engage your core, drawing your navel up into your spine. Press away from your hands or forearms so that you're not sinking into your shoulders. Now use your abdominals to lift your hips into a pike position. Slowly and with control lower your body back into plank position, keeping tension in the abs at all times.

Now here's the version you can do anywhere on the floor. If you're on a tile/wood floor, grab and towel or two. If you're on carpet, paper plates work best but you can even use a magazine in a pinch. (We've used a magazine on hotel room carpet before, totally works.)



Exact same instructions apply on the floor. Hands are on the floor and toes are on the towel/plate. It's going to be a little more difficult to pike the hips up without the assistance of springs and but really engage those abs and you'll get it!

Bear
Bear is a great exercise that targets your abs, but it also works the triceps, shoulders and lats.



On the Megaformer place hands on the platform or rails, toes on carriage. Start with body in a plank position. Shoulders stay above hands and spine is parallel to the floor throughout the exercise. Bend at the hips and knees to draw the carriage in. Keeping spine stable, send the carriage back out by slowly extending the legs to full plank position.

For the travel-friendly version of Bear, grab a towel or paper plate like you did for Plank to Pike. Hands are on the floor with toes on a towel or plate. Start in a plank position. Engage the abs to bend the knees and draw them under your chest, sliding the toes along the floor. Then extend the legs straight to return to plank position.
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Now get creative! There's a bunch moves you can do with just a towel/plate or other items you may be able to find. Pack a resistance band to add in some leg work. Wrap the resistance band above your knees and you can do some Standing Outer Thighs. Throw in some squats. Grab some 2-liter soda bottles to use as weights for your upper body or use the resistance band.

Share some of your ideas with us on our socials or in the comments below!



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Transformation Tuesday with Allison

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Allison was already in shape when she first came to Mantra with a friend several months ago, but she was hoping to address some hip and core issues after two pregnancies. After one class she knew she had met her match.

Read more about Allison and how far she's come in just four months at Mantra!

How did you find Mantra, and what were your goals when you first started working out here?

Around four months ago a close friend who is always ‘in the know’ of the best workouts in town recommended that I try a class with her at Mantra. She is a fitness instructor and my workout partner so I trust her judgement when it comes to recommending workouts.

I have two children, ages 4 and 6. Two years after my youngest was born I went to a physical therapist who noticed that I had diastasis recti, abdominal separation that can occur after pregnancy as well as very weak hip and core strength from the two pregnancies. These problems were leading to other issues in my body. I committed myself to trying correct the problem by exercising the hips and core. For two years I tried a variety of workouts. When I came to Mantra I was completely frustrated because my abdominal separation was not closing and my hips were still weak. I was hoping Mantra could help me.

What did you think when you first started taking classes?

When I took my first Mantra class. I knew I had met my match. It is perfect blend of all of the things I love. I like an intense workout to make me feel energized throughout the day. I like the workout to focus on cardio, strength, form and balance. I also love a workout that is fun and with Mantra you get all of that. The teachers are all great, so no matter which class you show up to, you will get the same level of intensity and instruction.

How has your body changed?

My goal was to tone and strengthen my body, especially my hips and core. I have been going to Mantra two times a week for the past four months and I have noticed a significant improvement. When I go running, I notice that my stamina and strength has improved without doing any specific running training. My running times are faster and I can go farther distances without getting tired. Of even greater importance, the abdominal separation that I worked so hard on for so long, has closed. I feel better, taller, stronger, and happier.

What are your goals now?

I plan to continue going to classes at Mantra to maintain what I have gained and continue to become stronger. I still have areas that I want to improve on in my core and hip strength.

What's your best advice for others who are just starting to work out at Mantra?

It is such a fun workout and it will make you feel so good. If you are consistent, you will notice changes in your body, so GO and watch your body change!

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Fit Tip Friday: Science & Stuff

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Is Sebastien Lagree, founder of Lagree Fitness, a mad scientist or simply a genius fitness innovator? We like to think he's a little bit of both. We already know the Megaformer gives us an amazing full body workout...but have you ever wondered why? Today we are going to get into all the fun science-y good stuff behind Lagree Fitness and the Megaformer!


If all of this science overwhelms you and you're brain starts hurting at the very thought of it...just read the next paragraph. If you're kind of a nerd (like we are), then keep reading. Everything that goes into this workout is pretty fascinating!

Moving effectively out of the borders of conditioned stimulus, this workout integrates the key elements of resistance and counter-resistance in a sequence that allows for periods of zero gravity at peak muscle contraction. The composition of this method is significant in that it encourages maximum exertion while allowing for low risk of injury. The Megaformer workout strengthens the body, tones and elongates the muscles, improves endurance, jump-starts the metabolism, burns fat, increases flexibility and postural alignment, and restores the body’s natural balance. 


Physical fitness is made up of five basic elements: Cardio, Strength, Endurance, Body Composition, and Flexibility. Where many workouts and exercise regimens work to integrate as many of these elements as possible, Lagree Fitness meets all the elements to physical fitness; not just in 1 session but in each and every move.

Five Basic Elements of Physical Fitness:
  • Cardiorespiratory Endurance - the ability of the body’s circulatory and respiratory systems (heart and lungs) to supply fuel to the tissues and cells during sustained physical activity. To improve your cardiorespiratory endurance, train doing activities that keep your heart rate elevated at a safe level for a sustained length of time. Typically the aerobic system kicks in after 60 seconds of constant uninterrupted physical effort. That's why we perform each exercise for at least 60 seconds and encourage fast transitions!
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  • Muscular Strength - the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance: weights, gravity, and/or springs. The Megaformer allows your body to train in counter-resistance to improve muscular strength. You'll hear your instructors reminding you to RESIST those springs because your muscles get that work on the exertion AND the resistance. You can't get that with regular weight training.
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  • Muscular Endurance - the ability of the muscle to continue to perform without fatigue. This is the ability for your body to keep working during continuous movement. Ironically, in order to perform without fatigue, you need to train the muscles to fatigue. We train each muscle group at a time to fatigue for this very reason.
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  • Body Composition - refers to the relative amount of muscle, fat, bone, and other vital parts of the body that make up the entire body. A person’s total body weight (what you see on the bathroom scale) may not change over time, but the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, and ligaments). Lagree promotes fat loss and lean muscle growth to improve the total body composition - helps us get long and lean!
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  • Flexibility - the range of motion around a joint. Good flexibility in the joints can improve postures and alignment as well as help prevent injuries through all stages of life. If you want to improve your flexibility, your must perform activities that lengthen the muscles. The Megaformer works the muscle in its length which improves flexibility. Stretching is built into the workout!
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Want even more details on the science behind Lagree Fitness? Click HERE

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Transformation Tuesday with Jean Marie

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Happy Tuesday Mantra Family - We hope you had a fun and restful long weekend!

Today we are thrilled to be sharing Tampa client Jean Marie's story for Transformation Tuesday. Jean Marie just recently started Lagreeing with us (July), but she has been a warrior on the Megaformer from the start!

What's your best advice for others who are just starting to work out at Mantra?

Don't get discouraged. Many of those taking class next to you have been coming for a long time. Go at your own pace. Also, you have to listen to the cues, so be present in the moment and not thinking about your to-do list.

Tell us a little about your first few classes. How difficult did you find them?  

They were very difficult. I mean it was hard seeing a very pregnant trainer get on the carriage and demonstrate moves like it was nothing. But I was determined to do this so I looked up on YouTube as much as I could about the positions and about Lagree Fitness. Recently Mantra has been posting the Technique Thursdays and I watch them all the time. Those videos are very very helpful. I also share your videos on my FB page so that my friends etc. can see the amazing opportunity we have here in Tampa.   

What have been some of your biggest challenges along the way?

Let's face it. I'm a Latina woman and we are blessed in the butt area. But it was an article that I read where Sofia Vergara talks about Lagree Fitness and I wanted to find out what kind of program she was talking about. I had taken Pilates before but this is SOOO much more than just Pilates. This is a TRUE all around workout.

Are there certain moves you find super difficult?  

The bungee! Anything that targets my butt!! The skater, the lunges - anything that targets the areas where I need the most work!!

Has it been tough to juggle multiple workouts into your already-busy schedule every week?  

This is a commitment to me. I workout at least 5 days a week at the gym before I go to work so I try to come here at least once a week after work and then Saturday mornings. I wish I could do more. I notice my hamstrings are getting stronger. Yeah.

What has joining Mantra been like for you, and what kind of support have you received both from your fellow Megaformer friends and the Mantra trainers and owners? 

The trainers are extremely helpful. I like how Alexandra will go around and correct you. She's not shy about touching a sweaty client. 

How far have you come since that first class?

I definitely see a difference and how this workout is complimenting my regular gym routine. I wish I could attend more than just twice a week. My core is getting stronger, and I have a goal for next April, and I'm confident that Mantra will help bring me to that next level.  


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What To Wear Wednesday with Leah's Plate

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Every Wednesday, for the next 6 weeks, we will be featuring a special Mantra Tank worn by food blogger Leah Maloy from Leah's Plate as well as one of her yummy recipes that keep this mother of 8 month old baby Emma in optimal health. The tanks are $39 and available in very limited quantities at each of our studios. Tanks will be available on a first come first served basis the Monday following the post. Book your Megaformer and get one of these fun tanks every week to keep you inspired and feeling great!

The first tank you can get your hands on is this "Hot Mess" tank. Since we are giving those Megaformers a rest on Monday for Labor Day, this week you can snag your tanks on Tuesday. Remember, grab em while you can, we only have a few at each studio!


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This week @Leahsplate shares the Strawberry Pecan Crumble. Read on to learn how she makes this delicious recipe.

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I have a huge obsession with crumbles! I love making a light and healthy version that is a guilt-free dessert. It is so healthy that you can even enjoy it for breakfast (which I often times do). I decided to bake a crumble using strawberries and pecans which pair so nicely together. I also love the taste of baked strawberries. It’s also vegan and gluten-free so everyone can enjoy it!


This recipe is really easy to make. The first step is to simply chop up the strawberries and place them in a lightly greased ramekin (I greased mine with this coconut oil spray) and splash some lemon juice over the strawberries.

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The second step is to make the crumble topping by simply combining the oats, pecans, coconut flakes, cinnamon, coconut oil and maple syrup into a food processor and processing for about 30 seconds. You still want some chunky pieces, so don’t process it until is is smooth.

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You then pour the crumble mixture on top of the strawberries and bake in the oven for 20 – 30 minutes (until the topping is golden) at 350 degrees fahrenheit. I like to serve it with some yogurt (dairy-free if necessary) or coconut ice cream.

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Author: Leah's Plate
Recipe type: Breakfast, Snack, Dessert Cuisine: Vegan, Gluten Free
Prep time: 10 mins Cook time: 30 mins Total time: 40 mins
Serves: 1

INGREDIENTS
1 cup strawberries (washed and cut into small pieces)
2 tbsp fresh lemon juice
¼ cup oats
¼ cup pecans
⅛ cup shredded coconut flakes
½ tsp cinnamon
1 tbsp coconut oil
1 tbsp maple syrup

INSTRUCTIONS
Preheat oven to 350F.
Grease a small size ramekin with coconut oil or coconut oil spray.
Wash and cut the strawberries into small pieces and add them into the ramekin with the lemon juice.
Next make the crumble topping by adding the oats, pecans, coconut flakes, cinnamon, coconut oil and maple syrup to a food processor and process for 30 seconds, or until everything is well mixed.
Pour the crumble mixture over the strawberries and place in the oven for 20 - 30 minutes (until the topping is golden).
Remove from the oven and allow to cool for 5 minutes. Serve with yogurt or ice cream.









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JOIN THE TRANSFORMATION CHALLENGE - Tampa

tampachallenge
Only 6 Weeks to a new YOU! This is an intense & motivational 6-week program that will help you get Fit, Lean, and Strong just in time for Holiday Parties. Just imagine how fabulous you're going to feel in your favorite dress!


The Challenge includes:
  • Assistance from Certified Health Coach, Ashley Halley**
  • Before, after, and bi-weekly weigh-ins & measurements
  • Bi-weekly live group meetings to keep you inspired
  • Daily coaching via private Facebook page
  • Peer to Peer Support
  • Customized workarounds for individualized concerns
  • Optional customized meal plan available through Fitlife Foods
  • Take a minimum of 2 classes per week

REGISTRATIOM DEADLINE: September 9th, 2016
CHALLENGE BEGINS: September 19th, 2016

MEMBERS: $49
NON-MEMBERS: $549 (includes 6 weeks unlimited Megaformer classes)


Call the studio today to sign up! 813-321-8292

Join the Challenge with a friend* and both save $50 off the program fee.


*Friend must be new to Mantra
**Ashley Halley is a certified personal Trainer and NASM weight loss specialist.

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What to Wear Wednesday with Leah's Plate



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Over the next 6 weeks, every Wednesday on our blog we will feature one of our unique Mantra tanks worn by food blogger Leah Maloy from @Leahsplate. Not only will she surprise us each week wearing a new Mantra-inspired tank (sure to make YOU look good on the Megaformer) she will also share one of her healthy recipes that keeps this pilates and Mantra fitness enthusiast, as well as mother to 8 month-old baby Emma, in optimal health. 

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According to Leah, activewear is a well-known inspiration to many of us to get to the gym and workout! "I love a great workout and wearing that perfect outfit - like these Mantra tanks and a pair of my favorite Lululemon leggings - motivates me to get out of the house and workout." 

With all the great inspirational workout tanks being offered, we thought we would put a fun collection of tanks and t-shirts together that would help inspire you to fit that Megaformer workout into your schedule. Each week will feature a new Mantra-branded tank that will motivate and probably make you laugh! Another perfect excuse for a workout? We think so.....

The tanks are $39 and available in very limited quantities at each of our studio's. Tanks will be available on a first come, first served basis the Monday following the post. So make sure to tune in to the blog every Wednesday, book your Megaformer, and grab your new fun tank. Promotion begins September 5th. 

Leah is a health enthusiast, so her blog is focused on embracing whole foods to nourish our bodies using natural and real ingredients to create healthy recipes. She sincerely hopes her recipes will inspire you to pursue a happier and healthier life! If you have any questions please don't hesitate to email her at Leah@LeahsPlate.com

We look forward to seeing you every Wednesday here on the blog and at Mantra! 




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Transformation Tuesday with Elizabeth Reilly


Happy Tuesday Mantra Family! This week we get to know one of our Tampa instructors, Elizabeth Reilly, a little better. Not only is she a fierce instructor, but for the past few months she's been working out on that Megaformer for two! She's expecting a baby girl this winter!


How did you find Mantra, and what were your goals when you first started working out here? 

I found out about Mantra through Mantra Instructor Lindsey Finer while teaching at SOHO Cycling with her. She told me it was how she got and kept her booty right so I gave it a try with the goal in mind of tightening up everything.


What did you think when you first started taking classes? 

I fell in love after my first class with Keri Clare and after a few short weeks I could already see the difference in my abs. Once I got a taste of how great the results could be, I was hooked!

What made you decide to become an instructor?

I really believe in the workout and what it can do for people on so many different levels in such an effective way. I wanted to be able to help people achieve those goals and push themselves to a place they thought they couldn’t achieve.

How has Mantra affected your pregnancy? 

I have definitely noticed that the more diligent I stay with my Mantra workouts the more energy I seem to have, little as that may be these days. I am really hoping that continuing to work my muscles and keeping my body as active and strong as I can will make labor/delivery and the recovery afterwards easier. I have definitely had to start modifying my workouts in the past few weeks, all the twisting gets uncomfortable, but it's pretty easy to modify on the Megaformer. Just in general I have to pace myself more and really listen to my body when it’s telling me to STOP.  

What's your best advice for others who are just starting to work out at Mantra? 

Don’t be intimidated! It was everyone’s first time once and no one is there to judge you. Also, once you learn the exercise names and get to know what is coming the class becomes much less confusing very quickly. Lastly it will hurt, but trust me, it WILL WORK!!!!


**Always check with your healthcare provider before starting, continuing, or changing an exercise routine. 


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JOIN THE TRANSFORMATION CHALLENGE - Sarasota

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Only 6 Weeks to a new YOU! This is an intense & motivational 6-week program that will help you get Fit, Lean, and Strong just in time for Holiday Parties. Just imagine how fabulous you're going to feel in your favorite dress!


The Challenge includes:
  • Assistance from Certified Health Coach, Kelly Lavieri
  • Before, after, and bi-weekly weigh-ins & measurements
  • Bi-weekly live group meetings to keep you inspired
  • Meal Plan & shopping list
  • Daily wellness planner
  • Daily coaching via private Facebook page
  • Peer to Peer Support
  • Customized workarounds for individualized concerns
  • Take a minimum of 2 classes per week

REGISTRATIOM DEADLINE: September 9th, 2016

CHALLENGE BEGINS: September 19th, 2016

MEMBERS: $79
NON-MEMBERS: $579 (includes 6 weeks unlimited Megaformer classes)


Call the studio today to sign up! 941-201-1087



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Cheers to the Weekend: Pineapple Crush

Happy Thursday!

Since the weekend is on the horizon, we wanted to share a simple recipe to enjoy when Saturday rolls around. It's so easy, you only need a bottle of white wine, pineapple, lime juice, ice & your blender! 

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For our recipe, we used a Blonde Five by CK Mondavi; it has notes of other fruits and honey, which made it a good match for pineapple & lime. However, if you love a sweeter drink, use a Moscato or for a dryer taste use a Pinot Grigio.  

Whatever wine you choose -- pairing it with some sweet pineapple is a sure way to cheer in the weekend! Enjoy! 


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