Denise Lunges are a great way to tone your lower body. Varying the type of lunge you perform will produce differing results. The Journal of Strength and Conditioning Research (2009) reported a study that examined two types of lunges, walking lunges and jumping lunges, used in training competitive athletes. The “walking lunges” (slow and controlled lunges from one leg to the other) proved superior for shaping and strengthening hamstrings. The “jumping lunges” (jumping and switching lunge position from one leg to the other) were better at improving sprint speed.
Want to blast those quadriceps and calves? Try “sneaky lunges”. Perform the walking lunges with heels off the ground. Imagine tiptoeing with a very long stride. Just take care to keep that lead knee above the ankle – never beyond. Make lunges a regular part of your fitness routine and shape those legs up in no time!
Denise Rejent-Lee
BRICKS Kickboxing
Monday, June 29, 2009
Monday, June 15, 2009
Summer Kickboxing Schedule
Hope you're all having a nice summer so far! Please note our new kickboxing schedule, effective immediately:
Tuesdays & Thursdays
9:15 - 10:15 am
Wednesdays
6:30 - 7:30 pm
Saturdays
9:15 - 10:15 am
No classes on July 4 & July 21-23
See you soon!
Tuesdays & Thursdays
9:15 - 10:15 am
Wednesdays
6:30 - 7:30 pm
Saturdays
9:15 - 10:15 am
No classes on July 4 & July 21-23
See you soon!
Monday Fitness Facts with Denise
Worried you’ll derail all that hard-earned progress when you leave town for the summer? Try these outdoor exercise routines and burn the fat while on vacation:
Hit the Greens: Burn 288 calories an hour playing a round of golf. With all the swinging, bending and walking, you’re getting cardio, strength and flexibility benefits every time you play!
Swim in the Open Water: Burn 384 calories while building endurance and muscle tone in the nearest lake or ocean. You can also get one step closer to doing that triathalon you’ve been considering!
Stand Up for Yourself…Paddle Surf: Burn 256 calories gliding on a standing paddle board. You’ll engage your core to maintain balance and get a great upper body workout with every stroke. Looking for that adrenaline rush at the same time? Grab a surfboard and catch a wave.
Spike It: Burn 448 calories in a beach volleyball game. All that jumping, balancing and diving on a sand court is a true total body workout. And after you work up a sweat, you can take a post-match dip in the water!
While you’re in Phoenix this summer, take advantage of our extended schedule in our air-conditioned studio! Kickboxing classes are held Tuesday, Thursday and Saturday mornings at 9:15 a.m., and Wednesday evenings at 6:30 p.m.
Denise Rejent-Lee
BRICKS Kickboxing
Monday, June 8, 2009
Monday Fitness Facts with Denise
As the temperature soars, we all look for lighter, cooler summer snacks. Here are a couple of ideas.
Berry Healthy: According to the American Journal of Clinical Nutrition, adults who incorporated daily doses of berries and pure berry juice significantly lowered their blood pressure and increased their HDL (“good”) cholesterol in two months. That’s because the colorful fruits are loaded with polyphenols, plant chemicals that defend against heart disease.
Lighten Up: When you think “pasta”, do you think cold weather comfort food? Think again. Pasta can be the ideal lean and nutritious, not to mention cool, summer fare. Forget the heavy sauces. Instead, combine noodles with plenty of fresh vegetables or beans. Produce and legumes add fiber, which keep you fuller longer, and disease-fighting vitamins and minerals. Noodle and vegetable dishes are also perfect for summer because they can be served cold or at room temperature. So load up, cool off and slim down!
Denise Rejent-Lee
BRICKS Kickboxing"
Berry Healthy: According to the American Journal of Clinical Nutrition, adults who incorporated daily doses of berries and pure berry juice significantly lowered their blood pressure and increased their HDL (“good”) cholesterol in two months. That’s because the colorful fruits are loaded with polyphenols, plant chemicals that defend against heart disease.
Lighten Up: When you think “pasta”, do you think cold weather comfort food? Think again. Pasta can be the ideal lean and nutritious, not to mention cool, summer fare. Forget the heavy sauces. Instead, combine noodles with plenty of fresh vegetables or beans. Produce and legumes add fiber, which keep you fuller longer, and disease-fighting vitamins and minerals. Noodle and vegetable dishes are also perfect for summer because they can be served cold or at room temperature. So load up, cool off and slim down!
Denise Rejent-Lee
BRICKS Kickboxing"
Sunday, June 7, 2009
Miss Mandy & Miss Jen taught a Princess Dance Class at This Little Piggy Wears Cotton
Hi Mandy,
Thank you so much to you and Jennifer for teaching the dance class. You both were awesome teachers, and all of the parents and girls had a blast!!! Here are some of the pictures from the event for you to take a look at. So cute!!
My corporate office was really impressed by how well the event went, and we would love to do more with you and the dance studio. I know that you have another Princess Dance Camp on July 20th-22, and was wondering if you would like to come host another dance class before yours. Maybe some time at the beginning of July? There are so many more people that we've already though of for the next one.
Let me know what you think, and thank you again for putting on such a great dance class. We all look forward to working with you and the dance studio in the future!
Best,
Michele
This Little Piggy Wears Cotton
Thursday, June 4, 2009
Summer Camp is in Full Swing!
We are having a blast at camp! Sessions are filling up fast so call the studio if you want to join in on the fun at Bricks! 602.954.5200..Hope to see you there!Monday, June 1, 2009
Boot Camp at BRICKS
We are super excited to announce that we are now featuring adult Boot Camp classes! They will be on Mondays, Wednesdays and Thursdays from 7-8 pm. Existing BRICKS clients will get the first 2 weeks free! Contact Lee Gough at 602.791.5314 with any questions. Make sure to tell him that you were referred by BRICKS!
Monday Fitness Facts with Denise
Old school exercises have remained in vogue for good reason: They work. While advancements in exercise science are positive steps toward improving our health and fitness, don’t get caught up in chasing every “gimmick” on the market. You will certainly end up with a lighter wallet, but not necessarily a lighter you.
Here are a few exercises to work all your major muscle groups with minimal equipment. For your legs and glutes, build a repertoire of squats and lunges. In addition to standard squats and lunges, try side lunges, single leg squats, reverse lunges and split squats. For your abs, crunch away. While crunches won’t burn the fat away (that’s about cardio training and healthy diet), they will build a strong core and the “ripped” look we love. Don’t neglect the obliques – add a twist with the bicycle crunches and side bridge raises. For upper body strength and tone, there’s nothing like the push-up. Again, a varied approach is best. Hand position will make all the difference in which muscles you work; do some with hands in close, some with a wider spread and some with staggered position.
Finally, you don’t need a fancy treadmill or elliptical to get your cardio fix. Grab a jump rope, go for an early morning run or hike, or dance through your daily chores! Add all this up, and you have a full body workout without the pricey gym membership or living room full of space-eating equipment.
Denise Rejent-Lee
BRICKS Kickboxing
Here are a few exercises to work all your major muscle groups with minimal equipment. For your legs and glutes, build a repertoire of squats and lunges. In addition to standard squats and lunges, try side lunges, single leg squats, reverse lunges and split squats. For your abs, crunch away. While crunches won’t burn the fat away (that’s about cardio training and healthy diet), they will build a strong core and the “ripped” look we love. Don’t neglect the obliques – add a twist with the bicycle crunches and side bridge raises. For upper body strength and tone, there’s nothing like the push-up. Again, a varied approach is best. Hand position will make all the difference in which muscles you work; do some with hands in close, some with a wider spread and some with staggered position.
Finally, you don’t need a fancy treadmill or elliptical to get your cardio fix. Grab a jump rope, go for an early morning run or hike, or dance through your daily chores! Add all this up, and you have a full body workout without the pricey gym membership or living room full of space-eating equipment.
Denise Rejent-Lee
BRICKS Kickboxing
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