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MindBody Online

You Asked, We Answered! We are thrilled to announce Pura Vida’s new online scheduling system through MindBody Online. MindBody is an online booking system that will allow members and guests to view class schedules, reserve a space in reservation required classes, as well as book Small Group Pilates and Small Group Kinesis classes online AS WELL AS via the Pura Vida app on your smart phone device.

What does using Mind Body Online do for you? For starters, the new system will allow you to reserve a class 24 hours in advance, no more phone calls to reserve classes, and an up to date schedule of all Pura Vida’s classes, including SUBS! You will also enjoy the convenience of online /app scheduling for Small Group Pilates and Kinesis.

Setting up your MindBody account can be done in minutes and once registered, will allow instant access to online reservations.

To begin go to Pura Vida’s website www.puravidaclub.com and click on CLASS SCHEDULE from the main page. Once directed to the Mind Body Online site, in the top right hand corner of the screen, select the Sign up! Icon. The system will ask if you are New to Our Site? Begin by entering your first and last name, and select next. If you are already a member you will be asked if the name listed is you. If this is you, select yes and an email will be sent to the email address that we have on file for you. From the email you can select the link to reset your password. Once you have reset your password, you will be automatically logged into the site. In order to proceed, you be required to enter your billing information.

After you complete your credit card information, the main classes’ page will be displayed. For classes that required a reservation you will see a Sign Up Now link that allows you to register for the class. PLEASE READ THE NEW GUIDELINES SURROUNDING CLASS REGISTRATION.

 The new guidelines surrounding MindBody online and class registration are as followed:

  1. Class reservation windows open 24 hours in advance.
  2. If a class is already full, you may be able to waitlist for the class up to 5 people. If at any time before the class a spot opens up, you will be automatically be notified by email that you got into the class.
  3. Please note, if you are registered for the class and for whatever reason will not be able to attend, remember to early cancel your class reservation. If you fail to do so you will be charged a $10 no show fee.
  4. Because we are now using a waitlist system, please be mindful of other members and if you are not able to attend the class remember to cancel your reservation in a timely manner.
  5. Upon entry of the studio that hosts your reserved class, be sure to SIGN IN on the clipboard provided to confirm your attendance. This will be the manner in which NO SHOW reservations are confirmed. As stated above, failure to sign in will result in a $10 No SHOW fee.
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Row 2 Go - Workout #4

Warm Up - 1000 meters @ 26SPM

Workout -

200 meters @ 28-32 SPM 
400 meters @ 28-32 SPM
600 meters @ 28-32 SPM
400 meters @ 28-32 SPM
200 meters @ 28-32 SPM

Repeat 2-3x

Cool Down - Cruise at 26SPM to the song of the week

Rowing Song of the Week -   Montana by Youth Lagoon

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Row 2 Go Workout #3

Warm Up - 600meters,  alternating between 24 and 26SPM (strokes per minute) every 100m


Workout - 
500m @28SPM.  Recover 60seconds

350m @ 28-32SPM.  Recover 60seconds

250m @ 28-32SPM.  Recover 60seconds

150  @ 28-32SPM.  Recover 120seconds


Repeat 2-3x

Cool Down - Cruise at 26SPM to the song of the week

Rowing Song of the Week -( Sittin’ on) the Dock of the Bay by Otis Redding

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Row 2 Go Workout #2

Warm Up - 600, meters 200m at 24spm/ 200m at 26spm / 200m at 28spm (strokes per minute)

Workout - 

30seconds @ 28spm/ 30seconds @ 24-26spm.  
60seconds @ 28spm/30seconds @ 24-26spm
90seconds @ 28spm/ 30seconds @24-26spm
120seconds @ 28spm/ 30seconds @ 24-26spm
90seconds @28spm/ 30seconds @ 24-26spm
60seconds @28spm/ 30seconds @ 24-26spm
30seconds @28spm/ 30seconds @ 24-26spm

2minutes of recovery @ 24spm

Repeat 2-3x

Rowing Song of the Week - Seventeen Years by Ratatat

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Row 2 Go Workout #1

The health benefits as well as the total integration of lower, core, and upper body movements make rowing and excellent source of cardiovascular exercise.  Leg Press, Hip Hinge, and Row your way to stronger body with the weekly Row 2 Go workouts!

 Row 2 Go Workout #1

Warm Up - 500 meters 250m at 24spm/ 250m at 26spm

Workout - 

250m at 28-32spm/ 30-60 seconds rest 
250m at 28-32spm/ 30-60 seconds rest
250m at 28-32spm/ 30-60 seconds rest
250m at 28-32spm/ 30-60 seconds rest
500m at 24-26spm

Repeat 2-4x

Rowing Song of the Week - Stay Close (RAC Mix) by Delorean

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Transformation Enzymes

Pura Vida Holistic Nutrition Department now carries Transformation Enzymes’,    Proteolytic Enzymes, to naturally alleviate muscle aches and pains.  

Proteolytic enzymes are a natural answer to exercise’s unwanted muscle aches and body pains.  We are now offering a highly effective formula-a combination of digestive enzymes, vitamins, minerals, and herbs, designed to promote overall wellness for oxidative stress and is especially beneficial for supporting muscle pain and fatigue after exercise. 

Our very own Tim Harris is a fan.  Tim, a personal trainer with Pura Vida, started taking proteolytic enzymes for sciatic back pain instead of taking Advil.  Advil is naturally hard on your digestive tract, and Tim wanted a more natural anti-inflammatory. Tim says “I am feeling significantly better, 95%, using alternative therapies including proteolytic enzymes for inflammation that was causing my back pain.” 

Contact Robinh@puravidaclub.com for more info, or discuss if these would be helpful for you.

Robin Hutchinson

Board-Certified Master Nutrition Therapist

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Meet Angie Arnold, Pura Vida Yoga Instructor

Hometown:
I am originally from Lakewood Colorado, though Prospect Heights, Brooklyn has a very special place in my heart. Classes Taught at Pura Vida:I teach Align and Vinyasa Yoga.  I like to think of it as a special blend of innovative sequencing, colorful poses, and a  side of my quirky sense of humor.
Favorite Yoga Pose:Maha Mudra, it doesn’t look that pretty, but it works like a charm.  You simultaneously lock all three bandhas (energy sources), I get the sensation of real true containment- connecting to the plum line. It’s amazing you have to try it!
Current Music of Choice:Florence and the Machine just out of sheer loyalty, I had the honor of teaching Miss Florence this summer. She’s humble, generous, and dedicated to her practice.  An amazing singer and yogini!  Right now I’ve been listening a lot to “Cosmic Love” from her 1st album LUNGS (and yes she does have incredible lung capacity, it’s insane!)Words to Live By:
At the center of your being
you have the answer;
you know who you are
and you know what you want.
There is no need
to run outside
for better seeing.
Nor to peer from a window.
Rather abide at the center of your being;
for the more you leave it, the less you learn.  -Lao Tzu
Meet Angie Arnold, Pura Vida Yoga Instructor

Hometown:

I am originally from Lakewood Colorado, though Prospect Heights, Brooklyn has a very special place in my heart.
 
Classes Taught at Pura Vida:
I teach Align and Vinyasa Yoga.  I like to think of it as a special blend of innovative sequencing, colorful poses, and a  side of my quirky sense of humor.

Favorite Yoga Pose:
Maha Mudra, it doesn’t look that pretty, but it works like a charm.  You simultaneously lock all three bandhas (energy sources), I get the sensation of real true containment- connecting to the plum line. It’s amazing you have to try it!

Current Music of Choice:
Florence and the Machine just out of sheer loyalty, I had the honor of teaching Miss Florence this summer. She’s humble, generous, and dedicated to her practice.  An amazing singer and yogini!  Right now I’ve been listening a lot to “Cosmic Love” from her 1st album LUNGS (and yes she does have incredible lung capacity, it’s insane!)

Words to Live By:

At the center of your being

you have the answer;

you know who you are

and you know what you want.

There is no need

to run outside

for better seeing.

Nor to peer from a window.

Rather abide at the center of your being;

for the more you leave it, the less you learn.  -Lao Tzu

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Maybe it’s time to change the focus….

If there’s one sentence I hear often when asking new members during their first session about their goals is “My weight when I was in high school/college/got married was …. So if I can get to that weight again I would be very happy”. Of course  there are many ways to change that sentence and make it match the thoughts that cross your mind once in a while, but why do we (yes, we, sometimes they cross my mind too!) always go back to those days way back in the past? It seems very unfair to ourselves, doesn’t it?

So let’s think of how you can change your focus and have a more realistic goal that not only will benefit your present and future wellbeing but make you get to the gym consistently.  First, leave those beautiful memories of that body you had 10, 20, 30 years ago aside and get your mind in the present; how is your life now? What kind of routine, lifestyle do you have at the moment? Are you a parent? A grandparent?  Do you work 50+ hours a week? What are the tasks you feel challenged to do in your daily routine?  Maybe you don’t have enough energy to play with your kids or your back hurts when gardening. Do you say no to a ski trip because you feel you can’t keep up with your friends? Is going up the stairs a challenge for you these days? The list is long and you know the things you wish you could do, or do better and I guarantee 99% of them do not require a toned six pack or 7% body fat. Take a moment to think about the things that bring you joy and fulfillment; those things that make you put your head on the pillow at the end of the day and be proud of who you are and let them be your goal from now on.

The second step is to choose a training program appropriate to your lifestyle/goals, and that requires some guidance, because when it comes to finding a workout routine that fits your needs, most likely you will not find it in a magazine. So when you have a minute, talk to one of us here at Pura Vida to see how we can help you.

So make an effort to switch the focus of your training and start a healthier approach to exercising, trust me, all that sweat will start to make  sense…

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Breath

Breathing is possibly the simplest of actions and yet for most of the time it is so far away from our everyday waking awareness.

Thomas Friedman coined the phrase ‘continual partial attention’ which to me perfectly describes a mind that is engaged in several activities at once: isn’t it true that so often our minds are over stimulated? For example, right now my mind is filled with lots of different thoughts and emotions, some trivial, some more serious: right now I’m alert to the movement of my energetic border collie and I have to be constantly aware as he wanders around by the river; or if I’m writing, at the same time, I’m also listening to music and I’m thinking about what I fancy for dinner this evening! I’m multitasking, but am I really present breathing now in this moment?

To illustrate how awareness of our breathing can allow us to create space and allow us to concentrate on one specific task, try this simple exercise:

Stop all other activities, put the phone on silent (never fear, for just a couple of minutes) and remain aware of all the sounds and smells around you. Just gently notice your breath, temper the rhythm and allow it to calm ever so slightly. 

Keeping this practice in focus let your eyes shut and completely concentrate on your next nine breathes.

Like any new exercise or yoga pose, breath awareness can be challenging when you first try it. But with time and application you become more competent and more mindful of the breath. So on your next visit to the gym I invite you to apply this breathing awareness to your exercise routine. And please feel free to come and ask me for guidance if you have queries about this particular practice or any other breath practice.

Jonathan Berry 

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Be Efficient with your Cardio workouts

                When it comes to getting good results in the gym and burning stubborn fat, it is simply not enough to just do cardiovascular work or resistance training. What I mean by this is that we need to fully understand our bodies’ three energy systems in order to know how to plan out our cardiovascular work, resistance training, and nutrition to maximize efficiency and results. Our bodies’ three main energy systems are the ATP/PCR, glycolytic and oxidative system. Why this is important is because the ATP/PCR and glycolytic systems are anaerobic, meaning without oxygen, this state of exercise is associated with higher intensity cardio training as well as weight lifting. This is important to know because our bodies’ main sources of fuel for these types of exercise are carbohydrates as well as potentially lean muscle mass, depending on how depleted muscle glucose/glycogen (carbohydrate storages) is. Only after a certain duration is fat more prevalent to burn. So even though a person might go straight onto a treadmill and start running for a period of a half hour or so, this does not ensure them that they are necessarily burning body fat. What the person could potentially be burning is the carbohydrate meal that they consumed earlier in the day and simply burning calories putting them more in a negative energy balance.

Now the oxidative system is aerobic, meaning with oxygen, this state of exercise is associated with more moderate paced cardiovascular work such as a walk on a treadmill or steady pace on the elliptical. This is important to know because when it comes down to burning fat in the gym, one should work smarter not harder. This type of exercise is associated with fat burning because fat needs oxygen to burn efficiently. The only hiccup is fat is stubborn and longer bouts of aerobic training are needed to fully enhance the fat burning effect. An average person has a carbohydrate storage of roughly 2,500 kcal with an average fat storage of 75,000 kcal. Even though the average person has so much more fat to burn than carbs, carbs are still the initial energy substrate our bodies’ depend on so we need to do longer aerobic bouts to induce fat burning.

Contact Brian to schedule a session at briand@puravidaclub.com