Blog

Blog

Sculpt Studio’s Take on Megaformers, Lagree Method, Fitness & Health

 

Self-Defense Seminar Sneak Peek

Kelsey Lindsey took our Self-Defense Seminar in the past and gives personal takeaways and tips that would be helpful for those thinking about attending this month’s event.

read more

Put Your Heart Into It: Valentine’s Day and Every Day

You probably already know what you should be doing to keep your heart and body healthy and strong, but like most of us wonder how to fit in all this fitness with so many competing demands on the hours in our days. We’ve got you covered here in Bethesda.

At Sculpt Studio, we combine cutting edge equipment and exercise science with passionate and caring instruction.

read more

Sail Through The Holidays With Sculpt

DECEMBER DOUBLE DOWN (Why It’s The Smartest Holiday Treat) Most of us don’t need a scientific study* to know that holiday food and drinks can pack on the pounds (*though here’s one if you do). But did you know that you’re likely to lose only 50% of that holiday weight gain in the typical New Year’s resolution-driven fitness frenzy? The smarter strategy is to get out ahead of that potential gain by doubling down on your workouts, especially the type of workout that gives you endurance + strength + balance + cardio + core all in one efficient package, like we do in our Megaformer™ classes at Sculpt Studio — because who among us can resist every tasty holiday treat? Read here for tips from last week’s Washington Post on navigating the nutritional challenges of holiday parties without sabotaging your health. Know this: you’ve worked hard all year earning your fitness gains. The end of the year is a time when too many of us are tempted to suspend all the good habits that got us this far, and take a “holiday” from working out and watching our diets. What’s terrible about that m.o. is that the end of year holidays can be among the most stressful periods of the entire year — with many more demands than time or energy to meet them. Add to that a body stressed by poorer nutrition and less exercise and it’s no wonder we get frazzled! We care about your health, your strength and your resilience and want you to sail through the holidays at the top of your game. So forget about taking a holiday from good health — now is the most important time to actually increase your fitness routine. We’re here to help you have fun and get real results. Come double down with Sculpt in December.  We’re celebrating every client who can *double* the number of classes they took in November, and welcome newcomers to the Sculpt family to set their bar and beat the resolutions-rush of January. Do you truly want to treat yo’self this holiday period? Then get sweaty, get sore, and come back for more. Double down in December....

read more

Feel the Power of Beets – Build Your Stamina

Guest Blogger: Vincent Renner, Tasty6 Amazing Benefits of Raw Beet Juice While the initial reaction I get from people who try our beet juice STAMINATOR is that they either love or hate Beets, the scientifically researched health benefits are truly amazing. And hence make it important that we all try to show the Beets some LOVE! And while many love it and for others yet it is an acquired taste, it is a further amazing how speedy and easy it is to unlock the benefits once you integrate beets into your diet. It has only been in recent decades that scientific research has focused on the health benefits of BEETS as a “functional food”, and the benefits are mindboggling (1), (2), (3): Proven to improves blood flow to your muscles & increases stamina; Very high in antioxidants and nitrates; Good for cardiovascular health as it lowers blood pressure significantly and manages hypertension; Lowers oxidative stress and inflammation; Beets juice increases Stamina by significantly improving Blood Flow – allows for better use of Oxygen, improves Brain functioning and reduces Blood Pressure Beets contain high amounts of nitrates, a compound which improves blood flow throughout the whole body, including muscles, the heart and brain. Increasing nitric oxide in the blood vessels allows blood vessels to open up further and thereby enhances uptake of oxygen. Beet juice “…improves muscle efficiency and endurance exercise” and “…improves performance during intense intermittent exercise” (3 In addition, it has been shown that “…dietary nitrate may be useful in improving regional brain [blood delivery] in older adults in critical brain areas known to be involved in executive functioning” (6). Finally, “… beetroot juice supplementation [is] associated with a significant reduction in systolic Blood Pressure” (2), Beet Juice as a high source of Antioxidants and Anti-Inflammatory Agents Beetroot is a rich source of “phytochemical compounds, that includes ascorbic acid, carotenoids, phenolic acids and flavonoids”(1), and one of the few sources of the betalains, which are strong antioxidant and anti-inflammatory capabilities and are being investigated for “…helping with reduction in oxidative stress, chronic inflammation such as liver disease and arthritis and cancer (4)(5)”. Just 5 oz of Raw Beet Juice a day needed to get the necessary benefits Research shows that with just 3 to 5 oz of Raw Beet Juice not large quantities are needed to obtain the beneficial effects to beetroots, but rather 3 to 5 oz of raw beet root juice a day (7). While often it is best to eat the whole fruit or vegetable to get all the nutrients and fiber, beets when cooked or fermented may loose some of the vitamins and anti-oxidants. Drinking raw beet juice may allow for maximum nutrient availability and easy absorption. Are There Any Side Effects to Drinking Beet Juice? People who have naturally low blood pressure should use caution when drinking beet juice, as it may lead to an unsafe drop in blood pressure and make them feel lightheaded (7). Also, the red betalain pigmentation of beet juice color your urine and bowel movement red, which is harmless. The nitrates found in Beets are naturally occurring and convert to safe nitrites in your body, and have nothing to do with the unhealthy nitrites used in preserving meats. Conclusion: LOVE the BEETS – be a STAMINATOR Raw Beet Juice is...

read more

Let’s Get Deep For A Minute: Bone Deep

RSVP for “Bone Up On Bones” HERE October is Bone + Joint Health Month. Bones support your body and allow you to move. They protect your brain, heart, and other organs from injury. Bones are an essential part of fitness and good health.Sure, bones are structural, but they are by no means fixed or static! They are living, growing tissue, just like your muscles. The health of our bones dictates the types of activities we are able to do every day. Bone degeneration can happen without us even knowing it. Making matters worse, for men and women alike, after age 30 you are naturally losing bone tissue faster than you make it, unless you have a bone building plan. Bones respond to physical activity by growing stronger. In fact, the National Institutes of Health cites physical activity as one of the 3 most important ingredients for strong, healthy bones! Engaging in consistent strength-building, weight-bearing exercise is one of the best things you can do for your bones.   Why Are Megaformers™ Best For Bones + Joints?   The Lagree Fitness Method performed on the Megaformer offers that unique combination of intensity (the kind that challenges muscles and rebuilds bones) and joint-friendly movement in each 50-minute session.  Sculpt’s Lagree Fitness workouts on the Megaformer are the best combination for long-term total body fitness and mobility, not to mention the quick results and changes in strength level Many forms of exercise are either intense (but jarring), or joint-friendly (but mellow); few workouts offer the rare combination of intense on muscles but easy on joints.   LEARN MORE ABOUT THE METHOD + THE MEGAFORMER AT SCULPT   The good news is that anyone can make positive lifestyle and nutrition choices that can slow down and eliminate many of the risks of developing bone degenerating diseases. Read on for expert advice from this month’s guest blogger from Restore Motion Physical Therapy, Reshma Rathod, PT, MSPT, MBA.   Ms. Rathod will be here next week with her colleague, Carrie Cothran, PT, DPT, MS, in connection with our wellness workshop Sculpt Your Health: “Bone Up On Bones” at Sculpt Studio in Bethesda on October 26th @7:00pm. Come with questions for our experts, and afterward talk to Sculpt Studio Founder, Mary Farber, about how you can be bone + joint-smart on the Megaformer™.   Bone Up On Bones By: Reshma Rathod, PT, MSPT, MBA Most of us know very little about our bones – they are hidden and not painful until we break one! So let’s start with some anatomical facts and bone up (get the facts) on bones: At birth we have 300 immature bones; some of these join up; adults have 206 bones. The human hand has 27 bones; the face has 14. The longest bone in the body is the femur (thigh bone) which is about 1/4 of your height. Did you know that humans and giraffes have the same number of bones in their necks? During our lifetime, our bones are in a continual cycle of breaking down and rebuilding. Bone strength represents the integration of bone density and bone quality. Most women will reach 90% of their bone mass by the age of 18 and their peak bone mass by the age of 30 which emphasizes the importance of bone growth...

read more

Live Life Sculpted — We’re Evolving Our Best For You, Sculpt Bethesda!

When I started Sculpt Studio in the summer of 2013, it was with the encouragement and support of two extraordinary clients who offered to partner with me to open my own studio to introduce Bethesda to a truly innovative workout. I knew from the first time *I* did a Megaformer workout, that this was going to be revolutionary and I needed to bring it home. It was unlike anything I had done or coached to that point (over the 20+ years I’ve lived and worked alongside you in this great community, 11 of them as a dedicated fitness professional). I am forever grateful to Ginine Beyer and Danielle Tate who started the journey with me, opening Sculpt’s doors together in January 2014.   Being a new business owner was challenging, but like the Megaformer workout itself — the benefits outweigh the struggle! My belief in this workout and my passion for helping people get stronger inside and out, have driven me through the ups and downs of creating a breakthrough fitness experience in my hometown where nothing similar existed. Since then, I have had a couple of years to really figure out what’s important to me in running my studio, and to you, fellow Sculpters, in reaching — and smashing — your fitness goals. We are pushing way beyond same-old same-old, together.   Live Life Branded   I’ve never been satisfied with the status quo, which leads me to new frontiers. Just as you (our clients), are constantly pushing your mental and physical limits on the way to forging new paths to greatness, we’re doing that here at Sculpt too. While it’s true that even if we didn’t change a thing, we still would be your favorite place to get physically fit + mentally strong, but why stop there?   Recently, I decided to modernize the look and feel of Sculpt Studio. I am excited to announce the next evolution of Sculpt as Bethesda’s own (and only!) Lagree Fitness Method studio, as we transition to our new look and feel — rolling out changes to our physical space, website and communications over the next month.   Live Life With Community   I want our Studio to speak to the extreme passion I have for this Sculpt community — and to reflect us, in all our quirky, hard-working, smart, creative, supportive, innovative, best-is-just-the-beginning ways. What isn’t changing, by the way, is everything you love — the exceptional workout, top-notch coaches and welcoming community you’re a part of here.   We are so much more than a boutique fitness studio that’s conveniently located in the diverse and dynamic community of Bethesda. Inside Sculpt, we foster our own diverse and dynamic community, building our culture around the philosophy that you + sculpt studio = physically fit + mentally strong.   Live Life With Wellness   My vision is to share the incredible benefits of Megaformer and the Lagree Method with the great people and businesses of Bethesda and throughout the DMV. With a new Health & Wellness outreach program, Sculpt Your Health, physicians, physical therapists, nutritionists and other well-respected health care providers will share their expertise and promote wellness. We are creating this program to continue to educate and empower our thriving community, and support their fitness and personal goals.   Live...

read more

Bethesda’s Best Butts Are SCULPTed!

Bethesda’s Best Butts Are SCULPTed!

Butt. Booty. Tush. Caboose. Bum. Apple-bottom. These terms all refer to a group of muscles that help you stand from a sitting position, squat down, climb up, and stabilize the pelvis (aka, your “glutes”). For Best Butt Benefits in every workout (and an Instragram-worthy tush), Sculpt Studio in Bethesda delivers the right combo to make your workout work for you. Megaformer workouts will help you sculpt a nice, round shape; but that’s not where your butt benefits end. Strong glutes have tremendous health benefits. Strong glutes mean a stronger runner, cyclist — a stronger athlete of any type. Your glutes help to support your pelvis and therefore your spine. You can even help your knees by strengthening your glutes and hamstrings! SPOILER ALERT: THERE IS NO “SIDE GLUTE” The deal with your butt is that it’s made up of three primary muscles — the gluteus maximus, gluteus minimus, and gluteus medius — which are then cushioned with a layer of fat. Much like your abs (also covered by body fat to a greater or lesser degree), the appearance of your butt has a lot to do with how much fat covers your muscle, in addition to how much muscle you’re building. Rest assured, it’s impossible to get a wide butt from muscle building alone. Muscles don’t grow sideways outside of your thighs (“saddlebags” are caused by pure body fat, so if your butt is bulging out to the side, blame chocolate chip cookies and not your strength training!) WHICH IS MOST IMPORTANT TO MY BEST BUTT? GLUTES OR LEGS? STRENGTH TRAINING OR CARDIO? DIET OR EXERCISE? (“YES”) The truth is the muscles of your entire lower body contribute to sculpting your best butt, and it’s both muscle and fat that contribute to the overall shape of your butt; so you need to address it all. In addition to exercises that obviously target bigger muscles in the lower body, like Mega-Donkey Kicks, Spider Kicks, Bungee Kicks, every type of Lunges and Squats, Skater, etc., we strategically include movements that fire up and strengthen the smaller stabilizing muscles, like Standing or Kneeling Inner-thigh series, Ninja Squats; and when we hold positions during each lower body exercise. Rounding out your perfect bottom routine is the stretching which we build right into your Megaformer workout. For flexibility, all the lunges (Express, 5th, Elevator, Escalator) include lengthening and stretching of the muscles in every rep. You stimulate muscles best when you can use a full range of motion, but it’s very hard to isolate the glutes through traditional means. In exercises such as squats and lunges on the floor, so many of the stronger muscles of the lower body can take over and therefore the glutes are not being activated as effectively. When those same exercises are performed on the Megaformer, the glutes have no choice but to activate, which is part of the genius of the Megaformer’s design: It allows bodies of different sizes to make those glutes work to their full potential. The machine alone doesn’t do it, though. It’s the method we coach you through that really makes it work. We don’t count reps for a reason: we pace you to keep your movements “slow and controlled” with continuous muscle tension, the way the Megaformer was intended to be used by...

read more

Faster Than A Speeding Bullet…Able To Leap Tall Buildings in a Single Bound…Super Men Are Made on a Megaformer

What’s a Megaformer™? A patented machine that uses spring resistance to build muscle and increase flexibility through high intensity full-body exercise….done smarter. Developed by Sebastien Lagree, a former personal trainer and body builder, it addresses all physical fitness needs including strength, endurance, cardio, flexibility, core, and balance. What most don’t know, however, is that Lagree invented the Megaformer™ and method after recognizing the shortcomings of workouts that are generally dominated by men – weight lifting, crossfit, boot camps etc. June is Men’s Fitness Month, so who better to ask than our male trainers for their top takeaways from training on Megaformers here at Sculpt Studio in Bethesda? Here’s what they’re saying:  Turbocharged Performance All our men cited big boosts in overall physical fitness with consistent training on a Megaformer at Sculpt. What’s more, they also noticed increased flexibility, and a decrease in injuries that translated to better performance and faster gains in their other fitness pursuits. Whether it’s out-dodging competitors on the soccer field, enhanced weight training, or higher jumps during an all-out stage performance, Sculpt’s Megaformer training makes you better at everything else you do.  Stamina, Stamina, Stamina Who couldn’t use more energy and endurance? Our men point to another huge upside from consistent Megaformer training at Sculpt: a noticeable increase in stamina, even for lifelong athletes. That’s because the machine and the method target slow-twitch, stabilizing muscle fibers (the muscles you ‘didn’t know you had’ until they’re sore?), which “act like cement or a foundation for proper muscle development of all muscular types” according to Lagree. In addition, the typical Sculpt workout raises your heart rate for 50 minutes and burns somewhere in the neighborhood of 600 calories, all through slow and controlled movement. You’re getting cardio benefits, without the associated joint-stress of many traditional cardio activities. If that weren’t enough, every Megaformer workout — every move — is often a test of mental strength — mind over matter. Persevering through these deceptively simple moves with the proper form and pace builds the mental stamina to go the extra distance when your body says stop. Group Therapy For The Win! One benefit that surprised male Sculpt trainers and male clients alike was the motivational boost of working out in a group setting — which runs contrary to the ‘lone wolf’ model of many men’s fitness pursuits such as weight-lifting… “the group aspect and the camaraderie of the workout has made it easier — and fun! — to keep motivated and coming to class” Need more inspiration for keeping up your regular workouts? How about these 5 Surprising Benefits of Exercise cited by Men’s Health recently. Come Be a Super Man at Sculpt! Come Be A Super Man at...

read more

A Secret Weapon For Rocking At Life (Rachel’s Story)

All of our clients’ struggles — and triumphs — inspire us! Sometimes we’re sharing a Megaformer journey that we think will resonate with everyone, because of the simple truth it embodies. Rachel’s is such a story. She has been a Sculpt client for 18 months, and we have seen her grow from hurting and uncertain to a force of nature. That is the power of Sculpt and of the “supported struggle” we embrace via the Lagree Method here in Bethesda. The secret to Rachel’s success? Three little words. Read about it here, as she tells it: [In 2014,] my life was this: stressed out, fused spine with back pain, overweight, and grieving the sudden loss of my Mom. On 11/11/2014 my life changed with one tiny (but crucial) step — I showed up to my first Sculpt Studio workout. Without expectations, I entered the studio, warmly greeted by the instructor and future workout pals. 50 minutes later I felt just like everyone else: elated, exhausted, and looking forward to getting stronger from my next Sculpt Studio workout. Fast forward to 4/15/2016. I’m in the best shape of my entire life and just married my dream man (and best friend) on a beach in Costa Rica. If I had followed conventional wisdom — i.e., don’t plan an outdoor wedding on a beach during rainy season — I would have missed the gloriously improbable sunshine we had that day. I counted that sunshine as a wedding present from my angelic Mom, who was the one who taught me the very thing that also brought me to Sculpt Studio — three magic words: “Just show up.” So I did. I showed up to Sculpt Studio ….When I was hurting and sore. ….When I was tired. ….When I was insecure about working out in front of others. ….When it was sooo freakin’ cold out (thanks DC weather). I just showed up. I did what I could on the machine, pushing myself while listening to my body. Things started changing within the first couple weeks and have not stopped since. I am stronger than ever before. Fitter than I could have imagined. More confident than I ever thought possible. Greater ability to focus. More energy reserves. Calmer than I was ever comfortable with. I showed up and now I’m treating myself with respect and listening to my body. Look out — Sculpt Studio is a gateway drug to self love. You show up, doing what you can. You grow on your journey. You surprise yourself with the results. Those result bleed into other facets of your life. You show up there too. It’s the perfect upwards spiral. I leverage resilience to survive, heal, and thrive. In my resilience arsenal, Sculpt Studio turned out to be a powerful secret weapon.  Have your own story you’d like to share? Send an email to Sculpt Studio Founder, Mary Farber: I HAVE A STORY TO...

read more

Six-Day Total Body Reset Challenge in Bethesda: One Sculpt Studio Client Shares Her Surprising Experience

You may recall Sculpt’s pre-holiday 6-Day Rebalancing Cleanse & Reboot Challenge….We asked Sculpt client Dina, who completed the full six-day reboot challenge, to share her experience. Although she’s done cleanse programs before, this was her longest. “I’ve done cleanses for five days — but never six.” Anyone who’s been on diet restrictions for even 12 hours can appreciate what a 6th day would mean! What accounted for her success? “This cleanse included food(!)” Here’s how it unfolded: The Blow-By-Blow Day 1: “was very easy, in fact, I was full all day and couldn’t even finish the juices. (I ate too much the day before. :)” Days 2, 3 & 4: “were fairly easy, too, even though I wasn’t drinking coffee – and trying to close deals at work for year-end. I worked out moderately, and felt okay.” Day 5: “was honestly tougher, but I found that it wasn’t because I missed unhealthy foods, it was just because I was hungry.” Day 6: absolutely the toughest, but “I made it through (just barely!).” Dina’s Post-Reboot Observations I am back on coffee, but only one 8-12 ounce cup daily (I was drinking double this before the cleanse) I decided that cutting out bread, dairy, and candy actually made me feel better – so I avoid them during the week now I miss the juices, and bought four today to take traveling with me to tide me over. The juices are a great go-to when I need something healthy! When all was said and done, I really enjoyed the cleanse. I had much more energy, and want more of those salads! Lessons Learned The only thing I would have done differently would be to change my workout routine from moderate workouts to lighter workouts – this was probably why days 5 and 6 were so hard. DID YOU KNOW?….You can find (and pre-order!) your favorite Tasty6 Juices at Sculpt Studio. JUICE SPECIAL ORDERSMinimum of 5, any variety, for juice special orders. Order here by Tuesday mornings for Thursday delivery. CLEANSE PROGRAM ORDERSOrder your own 1-Day, 3-Day or 6-Day cleanse for delivery to Sculpt...

read more