Amazing workouts, cleverly disguised as fun. Cary Ballet has found an instructor that motivates and inspires you to push yourself and have a great time doing it. Chelsea Wood, nationally certified group fitness and certified INSANITY instructor loves to share her passion for wellness with women and families. She promotes healthy living at Life Time Fitness, UNC Wellness NW Cary, in Wake County Schools and National Outreach Programs. Chelsea partners with instructors across all disciplines and loves to collaborate with instructors who are fun, friendly and eager to help people of all fitness levels.
CBC commissioned Chelsea to great an adult fitness program to run at the same time as our 2-yr old and 3-yr old classes. Her series combines body resistance training, high-intensity cardio bursts of activity, core work and functional moves in a format designed for any fitness level. She will help you take where you are TODAY and grow it!
The reality is, we all have work to do, but we can support each other as we decide to get on the path to building our sculpted and stronger selves. Commit today to taking charge of your health and forming new great habits/muscles before the holidays are upon us!
Save your spot by signing up for the series. Pre-pay by 9/18 and get:
-Access to all Wednesday Workshops for the month
-Group Support with a great coach
-Help reaching your goals faster (closed Face Book group where we cheer each other on, share recipes, etc)
-Bonus event on the final Wednesday of the month, guest instructor (surprise!). Details to follow
October 2, 9, 16, 23 (and final ‘party’ workout on 10/30). Cost: $50 (pre-registration required). Drop-in pricing available.
November 6, 13, 20, 27 (bonus workshop event details to follow). Cost: $50 (pre-registration required). Drop-in pricing available.
9:45 H.I.I.T. Express (30 min. Runs alongside our 2 yr. old Creative Dance Class)
This fun but challenging class is based on the principles of MAX interval training. Major studies have shown that 30 minutes of exercise can be just as effective at burning fat and even more efficient than 60 minutes of exercise. These fast-paced workouts are jam-packed with dynamic, high-intensity moves designed for maximum efficiency and effectiveness. Combine full-body resistance training with continuous cardio training and maximize your results. This efficient workout with built-in recovery is easy to follow offering intervals of strength, power, resistance and core training moves. Equipment may be utilized. Every minute counts!
10:15 Functional Core Express (30 min. Runs alongside our 3 yr. old Creative Dance Class)
Sculpt and your midsection as you improve your body’s overall functional strength, balance and coordination. This class focuses on strength, movement and balance challenges through use of the body’s core muscles. The reality is, we all have work to do, but this will set you on the path to your sculpted and stronger self. Small group training with a focus on form, resistance, core and muscle work will be a great compliment to what you are doing throughout the week (at the gym, on the trails, etc).
10:45-11:00 Groove-y Sampler
Chelsea invites her favorite instructors from all genres to share demos of what they do best. She will draw from CBC Staff and amazing local fitness professionals. Do you want to get your groove back in a party atmosphere? This is a perfect way to find your inner dancer, mixed martial artist, zumba queen (and more!). Without stepping too far outside our comfort zones we will experience together a spectrum that delivers a range from classic to cheeky.
Special Workout Events (once per month). Details to follow.
A recent study conducted at the University of New South Wales in Australia found that after 15 weeks on a three-times-a-week HIIT program, women lost an average of 2.5 kg (about 5.5 pounds) of body fat, representing an 11.2 percent decrease. In contrast, the control group that maintained its activity level and a group that did three steady-state cardio workouts per week over the same period actually saw slight increases in body fat. The difference, experts say, is likely due to what’s known as the “afterburner” effect.
“What happens is that after an interval workout is completed, because it’s so intense, the metabolic rate stays elevated longer, and you continue to burn calories at a higher rate [long after you’ve stopped exercising],” explains Martin Gibala, PhD, an exercise physiologist at Canada’s McMaster University who has conducted more than a half-dozen studies on HIIT.
These studies and others have shown that HIIT boosts fitness as well as it burns fat. A 2007 study published in the journal Medicine and Science in Sports and Exercise found that subjects who performed two different types of HIIT workouts boosted their VO2 max (a measure of aerobic fitness) by 5.5 percent and 7.2 percent in eight weeks — significantly more than those who used steady-state workouts.
HIIT strengthens the aerobic system by increasing the heart’s pumping capacity and the blood vessels’ elasticity, explains Gibala. These changes have a direct impact on sports performance. A 2006 study published in the Journal of Science and Medicine in Sport reported that runners who engaged in a weekly regimen of two steady-state runs and two HIIT workouts improved their 3,000-meter race times by 7.3 percent in six weeks, while others who did only steady-state runs saw no significant improvements.
“The bottom line is that HIIT enables you to maintain a higher level of performance for a longer duration,” says Gentilcore. “Show me an athlete who doesn’t want that!”