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Yoga For Stress and Anxiety Relief

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Heavens knows we all could use some feelings of calm, now more than ever. Take a minute for yourself – it’s not a waste of time nor something you can’t fit into your next hour. You need to settle your soul a bit; it’s so very important. Make the time, say ‘no’ to everyone and everything else pulling at you for a few minutes, give yourself permission to just breathe and move a bit with mindfulness.

We can’t wait to welcome you back to ABC Fit Studio soon. Look at our website when you’ve got time (AFTER you breathe) and plan what classes you’ll want to take. We have dozens. Stay well.

Cathryn, Julianne, and the entire ABC Fit Studio Team.

 

Breath is a direct line to our parasympathetic nervous system (think rest and digest). Through slow deep breathing, we activate the relaxation response and ease anxiety and tension in the body.

Mindful Breathing

Step one in calming stress and anxiety through breathing is simply becoming aware of your breath. To start, sit in a comfortable spot with the spine long. If you are in a chair, place your feet flat on the floor. If sitting is too uncomfortable for you, try this exercise while lying down.

 

  1. Close your eyes, take a deep breath in, and pay attention to your breath as it flows into and out from your body.
  2. Try placing your right hand over your belly and you’re left hand over your heart. Notice the gentle expansion of the torso as you inhale and contraction as you exhale.
  3. Breathe slowly and deeply, observing the natural rise and fall, for 7 breaths.
  4. Return to normal breathing and observe any changes in the mind/body.

Pursed-Lip Breathing

Pursed-lip breathing is a simple technique to slow down one’s breathing, promoting a sense of relaxation. It has also been shown to relieve shortness of breath and, over time, strengthen the lungs.

  1. Close your mouth, slowly inhale through your nose while counting to two.
  2. Purse your lips like you were about to whistle or blow out a candle.
  3. Slowly exhale through your pursed lips while counting to 4.
  4. Repeat for 4 or 5 breaths. Repeat this periodically throughout the day.

 

Stretches to Relieve Neck and Shoulder Tension

 

When we experience stress and anxiety, the body responds by clenching the muscles, often most notably the neck and shoulders. This can contribute to constricted breath and lead to greater discomfort. Practice these simple stretches to relieve shoulder and neck tension and breathe a little easier.

½ Neck Circles

 

  1. Sit up straight, inhale to lengthen your spine.
  2. Exhale, drop your right ear toward your right shoulder. Breathe slowly as you lift and lower your chin, creating half circles for 2 breaths.
  3. Pause with your right ear at your right shoulder, take 3 deep breaths here.
  4. Inhale and bring your head back up to center. Repeat on the left side.

Seated Back Bend

 

  1. Sit up straight at the forward edge of your chair, interlace your hands lightly behind your head with your elbows out wide.
  2. As you inhale, lift your gaze and chest slightly, opening the elbows wider, creating a curve from your head to your tailbone.
  3. Hold the arch and take three full deep breaths.
  4. Return to neutral. Rest for a few seconds and repeat two more times.

Cat-Cow Pose

 

  1. Begin on your hands and knees in a “table-top” position. Ensure your knees are directly below your hips and your shoulders are directly over your wrists. Gaze down at the floor with your head centered between your shoulders.
  2. As you inhale, lift your chest and sit bones toward the ceiling as your belly moves toward the floor. Gaze straight ahead.
  3. Exhale, round your spine up toward the ceiling, releasing your head toward the floor.
  4. Repeat 4 times, syncing breath and movement.

 

Legs up the Wall

Calms the mind. Promotes restful sleep.

 

  1. Begin the pose by sitting with your left side against the wall.
  2. Gently turn your body to the left as you bring your legs up the wall.
  3. Lower your shoulders and head on the floor. Shift your weight side to side and scoot your buttocks close to the wall. Allow your arms to relax by your sides with your palms up. Relax your legs.
  4. Close your eyes. Hold the posture for 5 minutes breathing mindfully.
  5. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to press you up to seated.

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

ABC Teaches TRX

Are you looking for a way to liven up your workout and try something new? Perhaps you have been in the studio and have seen black and yellow suspension apparatus and wondered what in the heck that is; and more importantly, how does one use it? If you have visions of yourself being completely entangled in straps and suspended in ways you didn’t think was possible, we are here to help you! TRX mixes cardio with body-weight suspension exercises for overall strength training. It burns calories, improves core stability and most importantly, it is fun!

What Is It?

TRX stands for Total Resistance Exercise and it allows you to find your best self. It uses your own body weight to develop strength, balance, stability, flexibility and core strength. The TRX system of training was developed by an ex-Navy SEAL and draws on experience and research gathered from athletes, coaches, trainers, first-responders and service members. With such an eclectic cross-section of knowledge and insight that has gone into the development of the TRX system, you know that this is a training system that is truly appropriate for all bodies and anybody.

How Do You Use It?

No matter what you want to accomplish, or what you want to train, the TRX system can be adapted to help you reach your goal. Unlike other training systems, you will not outgrow or out develop the TRX system as it will grow and adapt alongside you. As TRX uses gravity as your resistance, you can easily advance your workouts by adjusting the placement of your hands or feet, making progression limitless. Regardless of the movement you are performing, or the area of your body you are focusing on, suspension training is constantly working your core. A true full-body workout that will allow you to control the level of resistance, the type of movements you perform and the benefits will be seen from head to toe.

Who Is It For?

Anybody! Truly, the TRX system is for those who are new to exercising as much as it is for those who are seasoned pros. Those who enjoy yoga and Pilates will also find that they enjoy the workout that the TRX system provides as there is some crossover in the types of movements. As much as it for those who like yoga and Pilates, runners, endurance athletes, and strength trainers also enjoy and benefit from workouts completed through the TRX suspension system. The TRX training system builds mobility, stability, increases metabolic results and builds lean muscle.

Are you ready to try something new? Our passionate and knowledgeable team has classes that are perfect for you! Individual attention, a caring community and a space that will inspire your workouts are all waiting for you!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

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Wellness and Community

Have you been looking to experience the transformative abilities of pilates or yoga? Perhaps you have not visited a studio yet because you feel intimidated that you do not know how to use a pilates machine (Pro tip! It’s called a Reformer), or you are worried because you do not know the names of the poses that are practiced in a yoga class. The aesthetically charming, welcoming and vibrant studio at ABC Fitness is the perfect place for you to get started with either pilates or yoga (or both!) as you take your health and wellness into your own hands! With the smallest class sizes in Orange County for both Reformer classes and yoga and one-on-one instruction to guide you through every class, our studio is the favorite among local women who appreciate quality and expertise in their fitness space.

Not only does our studio offer a beautiful space with immensely talented instructors, but we also offer the lowest membership prices around. When we say all-inclusive pricing, we mean it! Your monthly membership includes pilates, yoga, use of the TRX system and fitness classes. Your health and wellness is our top priority and we ensure that we offer you everything you need to build your strength, flexibility and help you to achieve the body you desire. Our partnership with Rausch PT (just down the street!) allows for our clients who are receiving physical therapy to seamlessly transition between their sessions with the physical therapist and then to build on their rehab and continue to build the strength in their bodies by working with us. Not a PT client? No worries! Our studio is open to everyone and the community that exists between our members is truly something to be a part of!

Aside from all we have to offer in terms of pilates and yoga, our studio prides itself on the community it creates by offering additional fitness opportunities as well as other partnerships within the local community. From our Tuesday night runs to our partnerships with local businesses such as Lululemon, we go above and beyond to create a space for our members that is like no other. Your membership with ABC is not just a membership at another gym or yoga studio- it’s a membership to a supportive and inclusive community. We would love for you to join us!

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform! Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Julianne Land, Studio Manager

Reformer Pilates (Group & Private) • Zumba • Ab Lab • Barre • TRX

 

Class Feature: Pilates Circuit

 

Pilates Circuit classes utilize reformers, tower, EXO chair, jump board and other equipment to boost your cardiovascular endurance and challenge your overall strength.

Pilates Circuit is a type of “interval training,” meaning it combines cardio elements that make you sweat with resistance training to build lean muscles. The best part about interval training? You’ll continue to burn calories throughout your day even after your workout is done!

This class is designed to push your physical limits and give you a cardio boost in a safe yet effective way. This fast, fun class is perfect for the seasoned Pilates student, although newer students are always welcome with modifications. Come try this new workout for yourself!

Find Class Times

 

December Newsletter | Studio News

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IN THIS ISSUE
Holiday Schedule  |  Issues with MINDBODY?  |  ABC Gift Certificates

 

Lighter Holiday Schedule

 

Please note we’ve lightened up the schedule to help everyone get through the holiday season. Don’t worry, our normal class schedule will be back in full swing come January. From the ABC Pilates family to your family… we wish you all a Happy Holidays and Merry New Year!

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Issues Scheduling on MINDBODY Connect?

 

Having trouble signing up, canceling, etc. via the MINDBODY system? While we love the convenient MINDBODY Connect app for our smart phones, unfortunately like any other app it’s bound to have a few bugs. If you do experience problems while on your phone—rather than waste your time struggling—simply take a moment to hop on a desktop computer to schedule the classes you love.

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OUR CLIENTS SAY IT BEST...

I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy. I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX. Thanks, ABC Fit Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fit, little did I know it would become an almost daily fixture in my life. I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities. I feel stronger and fitter and look forward to continuing to rely on ABC Fit as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
— Joni
I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fit!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
— Brenda
ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.
— Helene C.

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