What are Isolation Exercises? 

When it comes to working out, there are so many fitness methods to choose from. Cardio and strength training are two major fitness categories that most exercises fall under. Cardio gets your heart pumping and blood flowing, while strength training increases your muscle mass and power. 

And while one might think that strength training is a single genre under the fitness umbrella, strength training can actually be broken down into many different subcategories, each with its own focus and specialty. There isn’t one subcategory that is necessarily better than the others because each type serves a different purpose. One form of strength training might be better for one person’s body type and fitness goals, but the same exercises might not be as effective for someone else.

Today we’re focusing on isolation exercises, a strength training category that works to isolate a specific muscle without affecting the rest of your body and muscles. 

Before we dive in you may be wondering, what are isolation exercises exactly? 

Well, they’re any movement that only uses one muscle or muscle group in your body while all other muscles are not impacted. For example, holding a dumbbell in your right hand and lifting it up towards your chest (a bicep curl) is an isolation exercise because you’re only involving your biceps. 

Opposite to isolation exercises are compound exercises. Compound exercises work multiple muscle groups at the same time. Squats are an example of compound exercises because they strengthen your glute, core, and quad muscles at the same time. 

Isolation Exercise Benefits

The benefit of isolation exercises is that they build muscle for a specific area while excluding all other areas. 

While isolated exercises are not appropriate for every fitness goal, they are particularly great for people who have weak muscles due to injury who need to restrengthen their specific area of weakness. 

If you’re on crutches for a month due to a broken leg, for instance, then the uninjured leg will be unusually strong while the injured one will be unusually weak due to lack of use. Isolation exercises are beneficial because they can be used to revitalize balance and harmony in the body. 

Isolation moves and exercises are also beneficial to those who are interested in the aesthetics of strength training—that is, if you’re looking into bodybuilding, you’ll definitely be utilizing isolation exercises. These exercises allow for controlled attention over exactly which muscles are being worked and built, which is what makes them so perfect for bodybuilding and advanced strength training.

Isolation Exercise Drawbacks 

If your goal is to strengthen the entire body as efficiently as possible, then isolation exercises may not be your best option. 

Whereas compound movement and exercises work many muscle groups at the same time, thereby speeding up the muscle-building process, isolation exercises only work one specific muscle group at a time and are therefore much slower. If your goal is to strengthen your entire body as efficiently as possible, we recommend doing mostly compound exercises and only working on isolation exercises to balance out or define specific muscles in small doses. 

If you have a weak muscle that needs strengthening to bring about balance in the body, then isolation exercises are great. However, if your muscles are balanced and you perform isolation exercises, you run the risk of over strengthening a specific target muscle, which can throw off the harmony of your body and potentially lead to injury. 

Therefore, isolation exercises should never be your main type of muscle-strengthening work. Instead, use them to refine and specialize your workout routine in accordance with your body’s ability. In some cases, you can actually turn isolation exercises into compound movements if you’re interested in building certain muscles and developing a balanced body in the gym. For example, regular bicep curls go from a basic isolation exercise to a full-body movement when you do them while balancing on one leg and holding the other out in front of you. Now, your legs are working, your core is working, and your sense of balance and strength is developing.

If you’re unsure if isolation exercises would be good for you, refer to a specialist such as a professional trainer or physical therapist. 

Examples of Isolation Exercises

When only isolation exercises are utilized in your workouts, they can create some unbalance in your muscle groups, however, if you’re mindful about them and sprinkle them into workouts that focus on compound movements, they can be a healthy tool used to focus on specific muscles.

 Here are some of our favorite isolation exercises: 

Bicep Curls

Begin standing with your feet hip-width apart. Hold a dumbbell in each hand using an underhand grip. Keeping your shoulders back and chest lifted, begin lifting the dumbbells towards your chest. Once you’ve completed the curl, slowly lower the dumbbells back down towards their beginning position. 

Tricep Kickbacks

While leaning over—either with one hand and the same knee on a bench with your back flat and parallel to the floor, leaning forward with your feet staggered and your front hand on your front knee, or leaning forward with your feet together and your back flat at a 45-degree angle—hold a light dumbbell in your hand (or one in each hand if your feet are together). Bend your elbow(s) to 90 degrees and, while keeping your upper arm in the same position, flex your tricep to straighten your arm(s) and slowly return to the starting position. Repeat without letting your arm(s) swing. 

Glute Bridge

This exercise is great because it requires no additional equipment and can easily be done anywhere. Begin laying on your back, bend your knees towards the ceiling so that your feet lay flat right beneath your glutes. Spread your arms out wide, palms facing flat on the floor. Press into your feet so that your hips raise up, go until you’ve reached your limit, then slowly return your hips to the floor, repeat. 

Where Can You Do Isolation Exercises?

Isolation exercises can be done anywhere, however, there are lots of helpful gym equipment and machines that can help you focus on specific muscle groups. If you think about it, most day-to-day movement requires compound movements that engage multiple muscles. It requires intention and focus to single out a specific muscle, and gym equipment and machinery are designed to do just that! 

Not sure which gym is the best for you? Join us at Chuze! We have locations throughout the southwest and have the tools, expertise, and machines you need to accomplish a great workout.

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What Is Gym Anxiety: And Our Tips For Curbing It 

Walking into the gym is a different experience for everyone. 

Some feel at ease when they cross the threshold—these are the people who tend to see fitness as a form of self-care and the gym a temple in which to grow (both physically and mentally). 

Others feel pumped up as they enter, fueled by adrenaline (and maybe a little bit of pre-workout) and ready to accept the challenge of crushing a new personal record. 

While these positive connotations with the gym are great, they aren’t universal. Some enter the gym and feel nervous, self-conscious, embarrassed, and judged. We refer to this as gym anxiety, today we’re discussing what causes it and what you can do to help it before your next workout. 

What Causes Gym Anxiety? 

At the core of gym anxiety is a feeling akin to social anxiety—we feel nervous when we don’t completely fit into or feel comfortable in a given social setting. Hollywood has embedded a culture of intimidatingly masculine and adrenaline-pumped buff guys into the fitness zeitgeist. This is why anyone outside of this traditional image (which is to say, most of us) may feel out of place in the gym. 

We believe that anyone can be healthy in any size, any gender, any identity, and in any body. But getting that into our heads is easier said than done. Finding the confidence to be yourself and find comfort in your own skin at the gym might take a bit of work for you, but it can be done. 

Here are some gym anxiety tips that can help you push through so you can access a big part of your physical health.

Gym Anxiety Tips

Have a Plan

Walking into a gym without a plan can leave us with a lot of uncertainty; wandering around and asking yourself what you can and should be doing is certainly a stressful experience. 

Knowledge is power, and with power comes confidence. Having a gym plan ready to go ahead of time removes gym uncertainty and empowers us to move swiftly throughout your workout. An agenda might also help you stay on track to accomplish your fitness goals faster. Having a plan ahead of time allows us to map out before we arrive exactly where we need to be in the gym and what equipment we will need. Sometimes the difference between gym anxiety and ease is feeling a sense of purpose. Having a plan might be your magic key. 

If you’re unsure of what you’re going to do in the gym, we’ve got a solution—iChuze fitness is a virtual gym experience that allows you to work with our trainers. We recommend taking a look at some of the videos you’ll find there and using them to map out your plan. Bringing your trainer with you in your pocket is a great way to ease the anxiety of not knowing what to do.

Claim Your Space

Before you leave your car to walk into the gym, do a quick deep breathing exercise, look at yourself in the mirror and, out loud, say, “you belong here.” Does this feel silly at first? Yes. Does it really help? Also, yes. 

A huge component of the gym is the idea of space. As we move through a limited amount of equipment and square footage, we’re hyper-aware of how much space we occupy, who dominates that space, and who is vying for the space we are occupying at any given time. When we’re waiting for our turn on a machine when someone takes a bench you had stepped away from, when we’re in line to get a drink of water, all of our thoughts are occupied by this idea of space. 

Here’s the thing—the gym belongs to everyone. 

Being stronger or fitter or thinner than someone else does not make your space needs more important than someone else’s. Being a so-called “gym rat” who spends hours a day at the gym does not make your space needs more valuable than someone who is entering the gym for the very first time. It’s important to be courteous at the gym and share the space, and nobody has the right to hog equipment and make others feel excluded.

Do Your Thing

We’ve got a fitness world secret to share with you. Are you ready?

For the most part, nobody is paying attention to you in the gym. Like you, most people are only hyper-aware of themself. 

We’ll repeat that: 99% of the time, nobody cares about what you’re doing at the gym. 

Going to the gym is ultimately a very personal experience; lifting weights or walking up a stair machine is exhausting and takes up all of our energy and attention as we do them. So when you’re nervous about trying something new, try to remind yourself that nobody is paying attention to you. It’s also important to stop comparing yourself to others and getting into your zone and your groove is a great way to do that. Blast your favorite music, tune out the rest of the world, and do what you came to the gym to do.

We will say that this rule goes for almost everyone. The only people who don’t belong in the gym are those who go there just to stare at and judge others. If someone ever makes you feel uncomfortable or harassed in the gym, seek out a team member for some assistance. It is our job to ensure a safe and enjoyable experience.

Work Your Way Up

Another common cause of gym anxiety is a lack of confidence in how we’re working out. 

If you’re completely new to the gym and don’t have a strong grip on where to begin, no need to fear, group fitness is here! 

Rather than printing an online workout to do alone in the gym, group fitness is a great starting point to learn proper form and lay a strong fitness foundation for yourself. We actually encourage this as a first step because doing things on your own with no instruction for the very first time runs a high risk of injury, which you definitely want to prevent.

We have teams of trained professionals to guide you through a wide variety of workouts. If you’re hoping to move from a group class to an individual approach, we recommend classes like Body Pump, Tone and Sculpt, and Boot Camp so you can familiarize yourself with the names and correct forms for movements you’ll see in lots of workouts.  And with thirty-two locations across the southwest United States, your local Chuze is only a short drive away! When you feel ready, we are here for you.

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A Celebration Of Hispanic Heritage Month With Carlos Morales

We are incredibly grateful for the rich culture of our Hispanic employees, members, and communities that we serve. In celebration of Hispanic Heritage Month, we honor and celebrate the beautiful humans and businesses who contribute so much to our lives, communities, and country. Today, we want to introduce one of those amazing humans with you. Read more about our Chula Vista Assistant General Manager, Carlos Morales. 

Give us a brief history of your work here at Chuze Fitness:

My journey with Chuze started three years ago when I joined as a Team Member and now currently an Assistant General Manager.  I have been able to not only grow as a worker but have been able to grow as a person as well. Working here has given me a chance to connect more with my community and culture being located in a heavily populated Hispanic location.

Why is Hispanic Heritage Month significant and important to you?

It’s important to me because it’s a time for people to reflect upon the vibrant historical, cultural, social, and societal influence of Hispanic and Latinx people within the U.S. and throughout the world.

Tell us a little about what makes you unique?

What makes me unique is having two cultures and being able to bring them together and celebrate the richness of both.

Can you tell us a little more about how you celebrate your heritage and diversity through performing arts?

I’ve been able to celebrate and demonstrate my beautiful culture through the art form of dance, in specific Mexican ballet Folklorico and Drag. I have been able to show the richness and diversity of my culture through Folklorico for 15 years which is our traditional dance that represents Mexico. I have been able to educate and demonstrate what our beautiful culture is all over Mexico including Colombia, Canada, and China.

Being a proud Latinx has influenced me to incorporate my heritage into my drag. I find it important with having this other platform of art to be able to continue demonstrating my culture through it. I demonstrate my culture through drag by performing Latin songs and having beautiful outfits that are heavily inspired by my culture.

Please tell us anything more about your walk as a Latinx human in this country and what you’d love for others to know:

I love being a Latinx human in this country because of all the diversity within our own people, every country is so different and beautiful all at once. Being able to teach my culture and traditions to the world through my art form makes me the proudest. To be Hispanic means to be brought together through a language and celebrating what makes you and your community unique.

We are so lucky to have wonderful team members like Carlos in the Chuze Family. If you are interested in joining a diverse and inclusive team, check out our open positions here.

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5 iChuze Fitness Exercises To Try At The Gym

Some days, it can be a mental task to come up with your workout. All of us have walked into the gym at one point or another without a plan of action and left with a subpar workout. It is perfectly normal. But what if we told you, even on your most blah days, you could have a workout library in your pocket? Well, you can! And what’s better is we are going to lay out some iChuze Fitness exercises that will fit seamlessly into your workout routine.

Strength Day Workout

Keeping strength training as an integral part of your workout is essential for the health of your mind and body. 

But, it can be easy to get stuck in a strength training rut—always doing the same few exercises—or even becoming so overwhelmed with all of the options that you never take your routine to the floor! This strength training video by Coach Jess is perfect for all levels of fitness and can fit into a quick workout by completing the 30-minute video or added to a strength/cardio day. This fitness video will work through your arms, core, legs, and more—all while getting your heart rate up. 

A Guided Treadmill Run

There are three types of people when it comes to treadmills (okay, maybe more but who’s counting?): those who have their workout in mind and go, those who look at the buttons and then beg the sky for inspiration to hit start, and those who walk past it and scoff on the way to the weights. 

The truth is, the treadmill is an incredible piece of equipment. And, to fall in love with it, you might just need a Coach to guide you through your workout—just ask any of our Team Training members. So, via our virtual fitness platform, iChuze Fitness, we have rallied some of our favorite Coaches to bring their high-energy treadmill classes right to you. Just hop into the gym, log into iChuze from your device, and go! 

This class by Coach Devon will take you through a 30-min treadmill HIIT (high-energy interval training) workout. Coach Devon will challenge and guide you through the workout to help you get the most bang for your buck (or, in this case, the most burn for your time). 

Not a runner? No worries. Follow his instructions for power walkers to get a great treadmill workout at your own pace.

An Epic Ab Workout To Take To The Mat

There’s nothing quite like a good ab workout to give you that feeling of strength in your core that hurts so good. The great thing about ab workouts is that a short workout can do a ton for your fitness. 

But, with the vulnerability of laying out a mat and crunching in the middle of the gym, they can also be one of the most intimidating workouts to try for new gym-goers and regulars alike. Let Coach Johnny take some of that stress away for you in his 10-minute Ab Lab. With a series of crunch and plank variations, Johnny will guide you through your new go-to core workout. 

Yoga For All

If you’ve been around here long enough, you’ll see that we love yoga. That’s because this low-impact, good-for-mind-body-and-heart workout is scientifically proven to make you feel g-o-o-d. We offer yoga for cardio, restoration, flexibility, and more on our platform so that you can benefit from it wherever you go. 

This quick 15-min yoga class by Steph is perfect after a particularly difficult workout or day. If you are feeling mental or physical tension, this might be the perfect way to tap into your body and release some of that stress. Steph will guide you through some relaxing poses that are laced together to improve your energy and mental clarity and help you feel wonderful.

A Meditation To Help You Balance

At the end of your workout you may be feeling a lot of things—energized, tired, sweaty, or maybe even “over it.” Taking your workout to the mat to re-group and find balance is the perfect way to end your gym session. 

This guided meditation by Ashley is designed to provide you with steadiness and soften your stress. As she guides you to a more balanced state, you will begin to tap into your inner self, your thoughts, and your feelings, and will be brought to a place of ease. All in just three minutes.

If you are looking for ways to gain confidence in the gym, workout videos are a fantastic tool. You can pop in your headphones, turn on the volume and go—all with the clarity of knowing what to do from Coaches and Instructors trained in the field. You can download a free 7-day pass to give iChuze Fitness a try here. And if you are looking for a gym to call home, you can find us near you at one of our over 30 locations. We cannot wait to be a part of your wellness journey.

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An Interview With Chuze Fitness Fontana Muralist, Dack Williams

Community is something we foster at every Chuze fitness location. Each community is unique to its location, and working to support local artists and small businesses helps us connect with people and create long-lasting relationships. Vehicles like music, dance, fitness, visual arts, and self-expression drive us towards deeper community roots. We recently connected with Dack Williams, a Fontana-based muralist, and worked with him to create an incredible mural for our brand-new Fontana California gym location. He took some time to chat with us about his background and process.

1. Can you briefly walk us through the story of how you became an artist?

I have been doing some form of art since the age of 4. Whether it was drawing on my mom’s walls with crayons or painting backdrops for plays at the age of 14. I became an artist because I love to create and I love being able to express myself with no boundaries. 

2. Why do you think it is important to include art within your community?

I think it’s important to add artwork to the community because it brings inspiration to young artists. I was one of those artists. I was inspired by seeing work wherever it be, on the streets or in businesses. It inspired me to get better at my craft.

3. Please explain your inspiration for the design of the Chuze Fontana mural.

I chose this design to represent the city of Fontana, the ‘City of Action’ because if you look north of the 210 freeway you can see the mountains. I also added the palm trees because it reminds me of the Fontana city logo [and] the raceway flag is designed to show homage to the Auto Club Speedway that is in the heart of the city.

4. How can people support your work?

You can support my work by going on my social media pages and liking my work. 

Also recommended me to family and friends. And lastly going on my website and leaving a review.

Support Dack Here: 

Instagram: dackcandraw24 

Facebook: Dack’s Custom Murals & Designs

5. How was your experience working with Chuze?

My experience working with Chuze Fitness was great! I like the idea of them commissioning local artists from the same community as the locations of the gyms. Bringing in artists from these communities makes the art become more expressive and can make the artist show his pride in the community they come from.

We are lucky to have Dack’s incredible mural displayed in our new club. If you love it as much as we do, show your appreciation by giving him a follow on social media, his profiles are linked above. If you are interested in finding out more about our locations, you can check out a Chuze Fitness near you, here.

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What is RPE in Exercise?

In order to create a personalized fitness regimen for yourself, it’s important to first understand what a good workout means and looks like for you. Measuring the “goodness” of a workout varies from person to person and is a vital measurement to understand and track.

Is the validity of a training session measured by the amount of sweat on your skin? The fatigue settling into your muscles as you leave the gym? The amount of calories burned according to your smartwatch? And while there are plenty of fitness trackers to measure aspects of your workout and report the statistics after the workout is over, how can we measure the effectiveness of a workout while it’s still happening? 

Today we’re going to talk about a tool you can use to maximize your workouts called RPE. From understanding what RPE in exercise means, to establishing your RPE, and how you can use RPE to make your workouts more effective in real time. 

What is RPE?

RPE stands for Rate of Perceived Exertion. 

RPE originated in the 1950s when Gunnar Borg, a pioneer in the relationship between the connection between the psychology of the mind and the physiology of the body, recognized a gap in his field. A colleague of his, Hans Dahlström, was annoyed because some of his patients were exaggerating certain symptoms of fatigue, making it harder for Dahlström to track and report correct findings. When it became clear that the discrepancies between the patients’ opinions and the results of physiological tests were a result of a lack of any basis from which to judge their own experiences rather than any real deceit, the two set out to create a standardized system for measuring perception. 

Over the next 20 years, Borg created the Borg Rating of Perceived Exertion Scale. The purpose of this RPE scale was to help people identify how hard they felt they were working. 

The Borg Rating of Perceived Exertion Scale really took off when the American College of Sports Medicine began using it for their Guidelines for Testing and Prescription in 1986, and today it remains a valuable method for measuring exertion.  

However, now there are two iterations of RPE, both developed by Borg himself. The original version, which is based on a scale of 6-20, and an updated version with a scale of 0-10, which we’ll describe in more detail in the next section. 

How does RPE Work?

The original 6-20 scale relates to one’s heart rate zone. The heart is a fantastic tool to measure exertion because the harder we work, the more oxygen our muscles need, the more blood pumps through the heart. 

Six marks the lowest rate of perceived exertion, meaning that you’re very relaxed and not exerting energy at all. On the other hand, a 20 marks the absolute maximum level of exertion your body can possibly feel. Between seven and twelve is where light exertion is felt, like walking or picking up your kids, for example. Scoring between twelve and fourteen indicates moderate exertion, while anything higher implies intense exertion. 

The Borg CR10 Scale, which is a modified, simplified version of Borg’s initial 6-20 scale, was later developed in the 1980s. This revised version functions on a scale of zero through ten. Although the emphasis on actual heart rate correlation doesn’t exist with this scale, it still measures perceived exertion. 

On this scale, a zero represents no exertion at all, 0.5 represents slight exertion, a 3 is considered moderate-intensity exercise, 5 implies heavy exertion, 7 very heavy, and 10 is the most intense exertion. While the CR10 Scale is a fantastic tool, it is significantly more subjective than the first version and therefore leaves room for human error. At the end of the day, however, you’re the only one who knows how you feel in your body, so don’t be afraid to use it. 

Why is RPE Important? 

Understanding your own body is vital for personal health. Since RPE is a useful tool to stay in touch with your body, use it to your advantage. RPE allows us to flag when something feels wrong or push a little harder when something feels right. 

Another reason why RPE is important is because it helps to track how much fitness we get in a week. All leading guidelines recommend 150 minutes of moderate physical activity per week. This translates to about 30 minutes per day, 5 days per week. It helps to know what “moderate” exercise intensity level feels like for you. Since this is such a subjective measurement, using RPE measurements will help you maintain a healthy lifestyle. 

Once you’ve calculated your RPE and learned to recognize what exertion feels like, you’ll be on track to a healthier, happier you. And we at Chuze fitness are thrilled to be here to help you with state-of-the-art equipment, plenty of group classes, and a fitness family to make sure you’re supported along every step of the way.

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What Is Stress And Our 5 Favorite Ways For Managing It With Self-Care

Work. Family. Friends. Spirituality. Hobbies. Emotional maintenance. Physical health. A pandemic. How are we supposed to balance it all?

For many of us, feeling a lack of control over our lives is more present today than ever before. And after a while, if we don’t address this feeling, it becomes an overwhelming cloud of stress that lives rent-free in our psyche, unwanted and unwelcome. 

Because the last year and a half has forced many of us to shift the way we think about stress and the toll it takes on our bodies, we’d like to take a moment to dig into exactly what stress means and 5 of our favorite ways of managing it with self-care. 

What is Stress?

Unless you live on a tropical island with a team of people feeding you grapes and fanning you with a palm frond all day as a harpist plays it’s sweet, soothing melody in the background, you’re probably very familiar with the physical manifestation of stress. Knots in your stomach, sweaty palms, elevated pulse, breathlessness—you know the drill. But if we discover the root of our stress, we can address those parts of our lives and find better ways to combat it. 

According to the Mental Health Foundation, stress is, “the feeling of being overwhelmed or unable to cope with mental or emotional pressure.” The stress response is how our bodies react to that feeling. You might have heard of the term “fight or flight,” which breaks down the two major stress responses—when we encounter stressful situations, our bodies release hormones that tell us how to respond so we can combat them (fight) or get away from them (flight).

Responding to stress with fight or flight has always been a natural part of the human condition. But now that we are no longer hunting and gathering nomads living our lives under the constant threat of a predator attack, we can sometimes have a difficult time handling them. When presented with something scary, our bodies respond with stress so we can get away from the danger. Nowadays, we see fewer tigers and we have buildings to keep us away from lightning, but that stress response still remains. 

While the stress response still gets triggered by natural dangers like earthquakes and spiders, it is also triggered by a slew of modern problems. When something overwhelming happens—and it doesn’t have to be a bad thing, positive things like moving into your dream home can cause stress—our nervous system doesn’t have a gauge telling us how life-threatening the situation is, it just knows the brain is overwhelmed and needs to get away from (flight) or attack (fight) the trigger in order to neutralize the stress. 

How to Manage Stress

Alright, enough about stress (even reading about it can be stressful), let’s talk about how we can fix it. This is where self-care enters the conversation. 

The term self-care is so saturated in our cultural narrative that it’s become difficult to define and truly understand. From Instagram wellness gurus to an ever-expanding self-help section at the bookstore, we’re so bombarded with messages about how important it is to take care of ourselves that the real meanings and implications of self-care become lost. 

We like to keep things simple. Self-care, according to the experts, simply comes down to nourishing your well-being. This may seem like a vague definition, but that’s because practicing self-care is different for everybody. You’re going to have to do some soul searching and experimenting to figure out what self-care looks like for you, but this is an exciting and life-changing journey that can bring a lot of positive change to your life.

To help you get started, here are 5 stress management activities:

5 Ways for Managing Stress With Self-Care

1 | Get Away From Technology

Our first method for managing stress with self-care is getting away from technology (in some ways). 

Technology is incredible, but it tends to flood our minds with information, which is not helpful when we’re trying not to feel overwhelmed. It’s hard to care for ourselves when the constant sound of texts, emails, and Slack notifications triggers that fight or flight response. 

One way to get away from technology is to go for a hike or get a weekend of camping in. Get into the woods where cell service is spotty at best and immerse yourself and/or your loved ones in the present moment. If being outdoors isn’t your thing, turning your phone off and journaling about how you’re feeling can help you figure out what’s going to make you feel better without distractions or influences. 

2 | Breathe

We know, we know, you’re breathing right now, so what the heck do we mean? 

We’re talking about breathing exercises, mindfulness, and meditation. 

Breathing exercises have been proven to reduce blood pressure as much as pharmaceutical drugs and exercise. How amazing is that?! Our bodies are already equipped with self-care tools, we just need to tap into them.

Breathing exercises generally lead to mindfulness, which is the state of being present and aware of our surroundings. Mindfulness tends to reduce stress because stress is often caused by thinking about external problems—how am I going to solve such-and-such problem at work next week? When will I find time to go to the grocery store this weekend? Why is my child demanding cookies after their bedtime? If we live in the moment and solve our problems as they come, we tend to stress less. As the saying goes, “stressing about something in the future just means you suffer twice!”

Meditation comes in many forms, but generally combines breathing exercises and mindfulness in order to calm the mind, body, and spirit. We won’t dig too deep into it here, but we have plenty of resources including an intro to meditation as well as a guide to meditation at home to get you started. All you need to know is that it can be an excellent form of self-care if it sounds interesting to you (but be careful not to force it—we’ll come back to this idea later). 

3 | Get Into Your Body

Naturally, one of our favorite ways to manage stress through self-care is by working out. 

When we exercise, we are forced into the present moment because a tough workout naturally requires your full focus and attention. Additionally, working out releases all kinds of stress-fighting chemicals in the brain (helloooooo, endorphins!) and leaves us feeling exhausted in the best way.

Keep in mind that exercise as a form of self-care looks different for everyone. For some, a restorative yoga class is just the thing to bring us out of our stress response, for others, it’s a heavy lifting session, or going for a walk with the dog, or surfing on a warm summer’s day. No matter what exercise you do to combat stress, if it makes you feel good, then keep on doing it!

4 | Mindful Socialization 

This one is for the extroverts out there.

Extroverts are generally outgoing people who feel energized by social interaction. They are the opposite of introverts, which we will get to in the next section. 

If you’re an extrovert and you’re feeling overwhelmed, a great way to combat stress is by undertaking some mindful socialization. What we mean by that is intentionally creating the space to spend quality time with people you care about. Going out for coffee with your best friends, hosting a small dinner party, creating a self-care book club, or going on a walk with your favorite relatives might be a good form of self-care for you. 

5 | Take Time for Yourself

On the other hand, if hosting a dinner party or doing any of the listed activities above sounds like it would cause a ton of stress, don’t even think about doing it. 

Looking inward is the most commonly discussed form of self-care, and there’s a reason for that: taking the time to understand and address our needs is often easiest to do alone. Journaling, reading, taking a bath, going for a dip in the pool or ocean, releasing some creative energy, and listening to your favorite band are all fantastic ways to perform self-care. 

Can Self-Care Cause Stress? 

Before we let you free on your self-care journey, we have one caveat. 

Sometimes it may feel like you need to check certain boxes in order to perform self-care, this may be a form of stress in and of itself. If you don’t feel like doing a grueling workout for the sake of endorphins, don’t do it. If meditation sounds like a boring nightmare, don’t do it. If turning off the TV feels worse than leaving it on, don’t do it. You get the pattern. 

If the only thing that feels right to you is eating cereal and having a Lord of the Rings marathon—do it! Don’t let the idea that self-care has to be a perfect routine about green juices and fresh, air-dried sheets get in the way of your mental health. It sounds crazy to say, but it’s important to hear. Align your self-care with your set of values, and the rest will follow.

And no matter how you choose to perform self-care, we’re here for you. From our online resources to our many gym locations, visit us today to round out your self-care journey!

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What Does It Mean To “Make Space” For Self-Care?

Self-care has gone from a tight corner of the personal growth section of the bookstore to an internet-fueled sensation. 

If you have an interest in wellness and spend any time on Instagram, you’ve probably been bombarded with messages about self-care that all look pretty similar: intricate yoga postures and green juices and 20-step nighttime routines that might seem, for many of us, a little stressful. Sometimes, this messaging can make self-care look like a full-time job (and keep in mind that, for many of these influencers, it is!).

To some, self-care just comes naturally. These people know what their minds and bodies need to relax, to unwind, and to unpack after a day spent working and interacting with others. But that isn’t the case for everyone, and that is okay! While social media might make it appear that everyone has their personalized self-care routine dialed in, many people struggle with what self-care looks and feels like to them. 

This article is all about the idea of “making space” for self-care and mental health. What making space means, how that can look, and a few ways you can integrate it into your life.

What is Self-Care?

If you want to dig into exactly what self-care is and how it relates to stress, we’ve got a whole article for you to get started. If this is the case, give it a read and come right on back. 

For a quick overview, self-care is anything we do to nourish ourselves, which is especially important when we feel overwhelmed and burnt out by the stresses of our day-to-day lives. Self-care looks different for everyone. For some it’s all about bubble baths and facemasks, for others it’s about carving out time to make a great cup of coffee in the morning and enjoy it on the porch. It might be an intense workout or a midday nap, taking yourself out to a movie, or staying in to read a book. 

What does it Mean to Make Space for Self-Care?

“Making space” for self-care means intentionally creating time in your day to focus on recharging and prioritizing yourself. Most of our days are spent catering to the needs of others, whether it be your job, your children, even the hobbies that you do for fun. At first, “making space” might feel foreign and unfamiliar to you, but it’s a great practice to get into because in order to serve others, you must first serve yourself. First and foremost, you must figure out what self-care space looks like for you. 

In order to figure that out, it’s going to take some introspection. We recommend grabbing some pen and paper and taking the time to flesh out your feelings about what self-care means to you. Here are a few helpful prompts to get you started:

When do you feel the most at ease?

When it comes to nailing down your personal self-care preferences, assessing when you feel the most comfortable and relaxed is a great starting point. Do you feel the most relaxed on the couch watching your favorite sport? Laying on the beach? Getting a massage? This is useful insight to better understand yourself. 

What activities energize you?

Self-care is about more than resting—for some, stereotypical forms of rest have the opposite effect. You might find that the things that nourish you most require some effort. Whether that’s going for a run, cooking a laborious (and very worth it) meal, seeing your therapist, or playing fetch with your dog in the park, asking yourself what activities energize you is an important component to self-care. 

What stresses you out? Where is this stress most/least present in your life? 

If you’re having a tough time with this one, ask yourself what stresses you out the most and then look for the opposite of it. For example, if going through your emails at work is the most stressful thing you can think of, maybe doing an outdoor activity where you can’t even think about it is your form of self-care. 

Once you’ve figured out what form of self-care best serves you, it’s time to make space for it. 

How to Make Space for Self-Care

Now that we know what self-care is, what it means to make space for it, why self-care is important for mental health, and how you can identify ways to perform self-care, it’s time to actually make space for it. 

We tend to push self-care aside for a few reasons. We often think we’re too busy to prioritize it, and that if we do prioritize self-care, we won’t have time to deal with the things that are stressing us out and forcing us to look into self-care in the first place. Self-care is a way to calm the mind and create a more stable headspace to tackle our to-do’s. Rather than further complicating your schedule, self-care time might actually create more space in your day because your mind will feel less foggy and can tackle tasks more efficiently. 

We call it “making space” because you have to make it; rarely does a time come when we feel like we deserve to step back and care for ourselves. The best way to make space for self-care is by building it into your schedule. Whether you have an alarm set a few evenings a week to remind you to meditate or you incorporate tactics like habit stacking to stay on track and make self-care a consistent part of your life, if there’s a will to do self-care, there’s a way. The key is to look at self-care as a positive thing that you deserve rather than a chore that you have to do. 

We at Chuze hope to serve as a resource for your self-care journey. We have plenty of articles about fitness and wellness on our blog; lessons and classes with our virtual membership (click here for a free trial); and plenty of gym locations for you to choose from! Visit us today for a boost in your self-care journey.

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Dear Moms, Your Self-Care is Paramount.

As we enter Self-Care September 2021, it’s imperative to be reminded of the importance of putting our mental, emotional and physical care first. We all know the expression we hear on planes prior to taking off, “Put your oxygen mask on first before assisting others.” Why? Simply put, if you aren’t taking care of yourself, your ability to care for or even support others will be compromised. Moms, I’m talking to you…your self-care is necessary in the journey you have in raising your children. Moms notoriously put themselves at the bottom of the priority list (or very near the bottom). While taking care of others first may seem like the noble and right thing to do, it doesn’t serve you (or your kids) in the long run. Here are a few things to keep in mind as we commit to ourselves this Self-Care September as moms:

Your Wellbeing Serves Those Around You. 

We all know that when we feel strong, confident, capable, and healthy, we rise to whatever occasion we are presented with. With a positive and “fed” disposition, the challenges all around us feel more achievable. Our strength allows for better patience and perspective. We show up better for others. Moms, think of it as an act of love for your children to take care of yourself for them. Your physical, mental, and emotional health is a gift to you, your children, and the communities around you.

Be The Example. 

Moms, your children look to you as their teacher, their example of what and how things are done—whether you realize it or not, they are usually watching. When you constantly put yourself last, when you diminish your needs or your health, they see it. Oftentimes, moms have the mindset that if our actions directly affect our kids, we put a higher priority on them. Think about the role-modeling you are doing for your kids to one day put themselves first in their own lives. I imagine it might break your heart to picture your kids putting themselves at the bottom of their own life priorities. Our demonstration of self-love and self-care gives them permission or inspiration to do the same in their lives.

Commit to Small Acts of Daily Self-Care. 

We know that success begets success. When we feel successful immediately when performing an act, that confirmation or internal celebration often leads to future commitment or repetition. Find small ways to care for yourself (occasionally with your kids witnessing it) that you know you will repeat. Maybe it’s a 5-10 minute walk outside, 1 minute with your face in the sunshine, 30 seconds of deep breaths, dancing in your living room to your favorite song, a quick phone call with a best friend or family member, or a quick workout to energize your body.

Try A Prenatal Workout On iChuze:

Moms, Your Self-Care Is Not Just Important, It’s Vital. 

You do so much for so many, and your overall well-being is mission-critical to those you love and who love you!

Remember, self-care is everywhere.

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A Look Into The Popular Exercise, Zumba: And Access To Our Most Popular Class On iChuze Fitness!

You’ve seen it at our clubs, in parks across the country, and online, but have you tried it? We are talking about Zumba: the Latin dance class that gets your heart rate up and puts some fun into fitness. Today, we want to talk about Zumba class and its benefits. We’re also giving you access to one of our favorite virtual Zumba classes.

What is Zumba?

This class is f-u-n, it’s hard to believe it was created by accident! Luckily, in 1999, the creator, Beto Perez, forgot his music for the class he was supposed to lead in Colombia. So instead of his original plans, he switched things up and taught a dance fitness class with the Latin music he had on hand. The class ended up being a blast, and so, Zumba was born. Today Zumba has a steady following and calls on dance-loving fitness goers across 185 countries! We are lucky to have some of the best Zumba instructors right here at Chuze, and they can be found at all of our locations and on iChuze Fitness. 

What Kind of Exercise Is Zumba?

As we hinted above, Zumba is all about dance. But you don’t have to be a dancer or even have rhythm to join in. (Breaking the third wall here—hello, as someone with no rhythm, I can attest to this.) In fact, Zumba allows you to have fun while moving. It is also considered an interval workout. As you move and groove through the class, your instructor will lead you through high- and low-intensity dances. A study by Ace even found that the average person burns 369 calories per class, making Zumba just as effective as it is fun.

What Age Is Zumba Suitable For?

While the benefits of Zumba have a wide range, one of our favorites is that it is suitable for any age. All it requires is the willingness to shimmy and shake and know your limits. So, if you’ve got a few kiddos who need to get their energy out or want to have a fun night with your entire extended family, you can pop a Zumba class up on your screen and go!

What Are The Benefits of Zumba?

There are a myriad of benefits when it comes to Zumba from the fun and socialization alone. But, if you are looking for something more, Zumba will help you with your endurance, heart health, and calorie burn! Plus, every instructor is Zumba certified. So, you know you are getting a quality workout with anyone you choose to groove with.

Should You Try Zumba?

Let’s keep this short and sweet with a resounding, “Yes!” However, as with any exercise, if you have heart problems, joint pain, back problems, are a senior, or have other health issues, consult with your physician before dancing your way into a class. 

Zumba, however, is meant to meet you at your fitness level. So, if you feel like the workout is getting too intense for you, you can always slow it down or cater the movements to your comfort level. In class, your instructor can give you a low-intensity option, so you don’t miss out at all.

Our Most Popular Virtual Class

If you want to give this class a try, we recommend hopping into our most popular iChuze class, Zumba with Xanny. iChuze is our online class database, where we have virtual fitness classes available anywhere with the click of a button. This class is taught in both Spanish and English, making it more accessible to our members, and is full of fun and fluid movement. Grab your friends, your family, and get ready to move to the music with our incredible team. You can download a free 7-day pass to access our full library of workouts, meditations, yoga, and more, or click the image below!

The most important thing for any workout is to enjoy it. Remember to keep proper form, hydrate, take breaks when you need them, and try new things! You may be surprised which exercises are fun for you. Our team is here in-club and virtually to help you build a well-rounded wellness routine.

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Isometric vs Isotonic Exercise: What’s the Difference?

If you’ve made it to this blog, there’s a good chance that you recognize the importance of taking care of your body and being active. 

Fitness doesn’t come in one size and it’s about so much more than having a 6-pack. Fitness is about giving our bodies the tools they need to help us live our best lives. 

When it comes down to it, it’s important to tailor our exercise programs to your dream lifestyle. Whether that lifestyle includes running ultramarathons, having an easier time at a labor-intensive job, or being able to keep up with your grandkids on the playground, there is almost always a way to improve your health in the gym. 

In this article, we’re going to compare isometric vs isotonic exercise and discuss what they can do to support you. Read on to dig into what they are, what they can do for you, and how you can incorporate them into your routine!

Isometric

Isometric exercise is all about stillness. 

The word “isometric” is Greek and roughly translates to “of equal measure.” It earned that name because when performing isometric contraction exercises, the angle of your joints and the length of the muscles you’re using does not change. The only metric you can change in an isometric movement is weight (you can add more and more over time).  

Benefits

So now comes the necessary question, “what are isometric exercises good for?”

Strength

Isometric exercises are necessary for any strength training regimen. 

A great example of isometric exercise in action is in the classic bench press. When you lower the bar to your chest, you reach what is called a sticking point, which is a point in an exercise in which an external force has the mechanical advantage over your muscles. Basically, it’s your breaking point—meaning this is the point where it’s easiest to fail. 

When you incorporate an isometric bench press—in which you hold a bar over your chest, letting it hover for some time before pressing back up—you build muscle strength at that point where it’s easy to fail. Basically, isometric exercises are a guaranteed strength builder and a valuable tool to have in your arsenal.  

Injury Prevention & Support

Isometric strength training exercises are often used by physical therapists to help patients get back to normal after injury. They allow you to use a muscle without harming the joint(s) around it and support neuromuscular input to an area of the body that’s being exercised, so if you have any joint concerns, isometric exercises can be a great, safe way to add more strength training to your routine (but make sure to consult your doctor first).

Bone Density

When we put physical stress on our bones, they get stronger. Even a bodyweight workout can put enough stress on your bones to help prevent issues like osteoporosis down the line. 

Heart Attack Prevention

According to a review published by the Mayo Clinic, isometric exercise “has the potential to produce significant and clinically meaningful blood pressure reductions and could serve as an adjunctive exercise modality.” Basically, it’s so good for you that it can prevent heart attacks. Amazing, isn’t it?

Drawbacks

If we were to make an analogy to food, isometric training exercises aren’t the main course of a meal; they’re more like a delicious side dish or a warm basket of bread to supplement that primary plate. Every type of exercise has its limitations, and the limitations of isometric exercises are exactly why you only need to incorporate them a little bit into your fitness routine. 

Range of Motion

When you work a limited amount of muscles at a time (as you do with respective isometric exercises), you’re not going to get the full range of motion that every part of your body needs to perform a whole movement in a full exercise and/or in real life. Too much isometric exercise leads to limited range of motion, which, if overdone, could eventually do more damage to your overall health than good.

Specificity 

Isometric exercises are great, but they’re very specific. Holding a pull-up position, for example, is fantastic to help you get the muscles you need to do a pull-up, but actually doing full pull-ups works a whole lot more of your body at once. 

Isotonic 

Isometric exercise refers to “equal length,” whereas isotonic exercise refers to “equal tension.”

Basically, isotonic exercises are similar to isometric exercises in that they support strength, however they involve the expansion and contraction of muscles and therefore have a wider range of motion than isometric exercises do. 

Benefits

Because isotonic exercises have the same benefits of exercising in general, it’s challenging to narrow down solely isotonic-specific benefits. We’ll name a few to give you an idea:

Strength 

Isotonic movement training is what we normally picture when we think about strength training. Squats, deadlifts, bench press, push-ups, pull-ups, kettlebell swings—these are a few of many isotonic exercises that you’ve probably already done before. Isometric exercises are a tool of strength training; isotonic exercises and performing them well are the end goal.

Bone Density

Like isometric exercises, isotonic exercises are great for making our bones stronger. Since the dynamic movements associated with isometric exercises generally put more stress on our bones, they actually protect those bones even better. 

Daily Movement

Isotonic exercises are the movements that are ultimately going to make it easier to perform your day-to-day activities like picking up groceries, staying on your feet at work, and bending over to tie your shoes. That large range of motion associated with these movements is something that we need to move with ease!

Cardio

Because isotonic movements require your full body, they can really get your heart rate going. This results in a stronger cardiovascular system which, again, makes it easier to perform daily tasks like running to the bus stop or climbing stairs.

Drawbacks

There’s only one key drawback with isotonic exercises:

Injury

Because isotonic exercises are dynamic, there’s more room for mistakes in form, such as overloading too heavily, and a higher risk for small injuries like twisting an ankle. As long as you are mindful of your form and don’t push too hard at once, it’s easy to prevent injuries. 

We’re not going to say that isometric or isotonic exercises are better than the other, because in order to build a healthy, happy body, you need both! For hands-on training, advice, and all the space and equipment you could possibly need for physical activity, we at Chuze are here to help!

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What Is Isometric Exercise Training?

When you consider the perfect fitness regimen, what are the exercises that come to mind?

Do you envision a classic pullup? A heavy deadlift? Running endlessly on a treadmill? 

How about standing still? 

Isometric exercises require no movement at all, and in today’s article, we’ll explore how isometric exercises can do wonders to improve your strength, endurance, and overall health. 

Don’t believe us? Read on to learn more. 

Definitions

There are lots of terms we can use to describe physical movements in fitness. 

There are aerobic and anaerobic exercises, which, by definition, relate to the amount of air you have to breathe to perform movements in each type of exercise. There are categories to describe types of strength training—you have bodyweight training, circuit training, HIIT, and beyond. There are exercises that are all about functionality and others that come down to strength and strength alone. The list goes on and on.

Keep in mind that, as we discuss one type of exercise, the terms can overlap. But let’s get back to why we’re here: isometric training. 

The term “isometric” derives from the Greek words, isos, which means “equal, identical” and metron, which means “a measure.” Put together, you’ve got “of equal measure.” 

As it relates to fitness, when we’re talking about isometric exercises, we’re referring to holding positions in which muscle length and the angle of the joint in use do not change. The only change that can be made in an isometric workout is the amount of weight you use.  

Applications

Next comes the important question: what are isometric exercises for? 

These exercises are a fantastic supplement (we’ll get back to that) for strength training regimens. 

When we perform a weighted movement—let’s say a back squat (a squat with a barbell on the shoulders)—we start in a standing position, bend our knees until we reach the desired form, and stand back up. 

While every second of the movement is important, our strength is tested and pushed the most in that very low-to-the-ground position where our knees are bent to 90-degrees and we have to resist the weight of the bar to stand back up. This moment of extreme challenge, where you feel weakest, is called a sticking point. It happens when the external weight has a greater mechanical advantage than the body. 

In order to get stronger at that moment of truth in the bottom of the squat and overcome the mechanical advantage of the weight, we can incorporate isometric holds into our fitness routine. In the case of a squat, it may look something like holding that bottom-of-the-squat position to fail or pushing against an immovable weight in that position, like a barbell against pins on a rack. Overcoming the mechanical advantage of the weight is where isometric exercises are most useful. 

Examples

There are three types of isometric exercises: presses, pulls, and holds. While pulls and holds definitely add to your strength, pressing exercises are what support explosive movements. It’s basically supporting the preloading of a muscle so your body is prepared to spring out of it. 

For example, a swimmer on the block waiting for the bell to sound is holding an isometric position that is loaded and ready to explode so they can dive as far as they can off the block. As far as everyday movements go, having a little explosive power can be helpful for everyday activities as small as standing up out of a chair. 

In order to get the benefits of isometric exercises, you don’t have to change your fitness regimen very much. Incorporating one or two isometric exercises to any workout routine is a small way to  make a big difference. 

Here are a few isometric movement holds to get you started:

Plank

There are many variations of the plank, but we’re going to focus on the classic high plank. This isometric position is a full-body exercise that is guaranteed to strengthen your core. 

To do a high plank, get into the top of a push-up position: hands on the floor directly under your shoulders, toes curled under your feet, and your back completely  flat as if a stick stretched from the back of your head to your heels. 

Squat hold 

We mentioned the squat hold to support a weighted squat, but let’s go over the form.

Stand with your feet hip-width apart and bend your knees until your thighs are parallel to the floor. Keep your knees over your feet, your chest up, and your spine neutral. Engage your core to stay upright and all of the muscles in your legs to maintain the position.

Pull-up hold

The pull-up hold is a fantastic strength training exercise if you can’t quite do a pull-up yet and you need to build the muscles to support it. 

All you have to do is find a pull-up bar, get into the top of a pull-up position (chin at the bar) with your fingers facing away from you, slightly wider than shoulder-width, and hold. 

No matter what you’re training for—whether it’s muscle strength or just overall health and fitness—incorporating isometric strength training exercises into your routine is a surefire way to improve. Visit us at one of over 30 locations for all of the tools and equipment you could possibly need!

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Compound vs. Isolation Exercises: What’s the Difference?

When it comes to strength training, there is no “one size fits all approach.” As with all workouts, setting fitness routine goals varies from person to person. And even with a specific goal in mind, there are many options to get you there. Today we’re diving into all things compound vs. isolation exercise so that you can best assess your fitness goals and choose the right workouts for your personal needs. 

All strength training exercises can be categorized as either compound or isolation movement exercises. Both have their benefits and drawbacks, so having a solid understanding of these pros and cons can help you decide which is best for your fitness and strength goals. 

Compound Exercises vs. Isolation Exercises

What are compound exercises?

Compound exercises are strength-training movements that work multiple muscle groups at the same time. People often refer to compound exercises as functional exercises because they replicate real-world movements. Lifting a heavy storage box in your garage, for instance, is a real-life example of a compound exercise. You’re engaging arm, shoulder, glute, and core muscle groups, rather than isolating one specific muscle group. 

What are isolation exercises?

Isolation exercises, on the other hand, specifically target one muscle group at a time. While there are some real-life applications of isolation exercise—like lifting a drink to sip on at the dinner table—the purpose of isolation exercises is to narrow in on one muscle group without influencing any other muscle or body part. 

When Is It Best To Do Isolation Workouts vs. Compound Workouts? 

The benefit of isolation workouts is that you can strengthen one muscle group without strengthening the rest of your body. This is useful when one muscle is weaker than the rest. 

People recovering from an injury often turn to isolation workouts to regain their strength in whatever was injured. For example, someone who breaks their ankle and is on crutches for a month has plenty of muscle in one leg and lacks a month’s worth of movement and strength training in the other. Regaining strength in their weaker leg helps restore balance within the body and prevents overcompensation of other muscles, potentially leading to further injury. 

Isolation exercises are also popular among bodybuilders because they allow you to grow specific muscles and have more control over aesthetics. So if your fitness journey has a visual ideal in mind, isolation exercises may help support some of your goals. 

With isolation exercise, it’s important to be cautious of your effort not to strengthen one muscle group and create a new muscle imbalance. Always check in with your whole body to make sure everything feels aligned, safe, and healthy.

If you’re healthy and want to work on strengthening your entire body efficiently, compound workouts are the way to go. Compound workouts are like pressing fast-forward because they speed up your progress and help you achieve your fitness goals faster. You can split your time in half at the gym if you do completely compound movements because you’re checking off multiple muscle groups at the same time. 

Ultimately, there is no right or wrong time to do isolation exercises—it all depends on your personal fitness goals.

Compound Exercises vs. Isolation Exercises

Looking for some inspiration? Below is a list of easy compound and isolation workouts to get you started.

Compound exercise examples:

Isolation exercise examples: 

Where Is the Best Place to Do Compound and Isolation Exercises? 

Strength training can be done both at home and in the gym. Find a Chuze near you or on our virtual fitness platform iChuze Fitness and level up your workout routine in our state-of-the-art facilities. As mentioned above, compound exercises are functional, so you often do compound exercises even when you aren’t working out! Isolation moves require a bit more intention and focus but also can easily be done from anywhere. 

Gyms can be useful if you’re new to strength training. With fitness equipment available to members, working a specific muscle group requires less thought because the machines are designed to isolate specific areas of the body.

No matter where you are, though, knowledge is power. Knowing the benefits of isolation exercises compared to compound exercises can help you decide which exercises are best for your fitness goals.

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Returning To The Gym Post-Pandemic
By Aly Gandarilla

I had not stepped into a gym in over a year and was super hesitant about getting back into a group workout setting. Funny enough, the pandemic left me focusing on my health and fitness more than ever. It was the only way I was really able to escape in the comfort of my own home. I relied on platforms like iChuze Fitness to get in a home workout and I started to realize all of the physical and emotional benefits that came with working out on a daily basis. My mood was better, I felt less stressed, and I started to see the physical changes, too! 

When California announced gyms were going to be opening up again, I was anxious, nervous, and excited. Part of me wanted to rush back to the gym and take advantage of all of that energy I built up over the past year. On the other hand, I wasn’t sure what safety precautions would take place at the gym or if people would be respectful of each other’s boundaries.

Before the world shut down in early 2020, I took a couple of Body Pump classes at Chuze Fitness and knew I wanted to try it out again. I love working out in a group environment because it really pushes you to challenge yourself in a place where everyone else is trying to do the same thing. The kids had already started begging me to go back to the gym too, just so that they could take advantage of the Kids Club while I got a workout in.

What I love about Chuze Fitness is the endless variety of amenities, it’s like getting access to a bunch of boutique studios all in one place for a fraction of the cost. Chuze is a non-intimidating gym and when I finally decided to return a few weeks ago after a year hiatus, their staff was happy to show me around and let me know about their latest safety measures.

Safety Measures

Chuze has antibacterial stations located throughout the gym, fully stocked with hand sanitizer and sanitizing wipes, which made me feel more comfortable when I returned.

 I also paid special attention to the social distancing guidelines. With signs located around the entire gym asking people to respect others’ space, I noticed everyone was following them. Everyone at the gym was doing their part too. I didn’t see one person leave a piece of equipment before sanitizing it for the next person to use. That alone made me feel so comfortable in my decision to return to the gym.

Chuze Fitness is open at 100% capacity and truly provides the friendliest and cleanest gym experience.

A Gym for Everyone 

No matter what your fitness goals are, you can pretty much find everything you need at Chuze. My personal favorite is the Chuze Cinema- a quiet and dark place to get your cardio in while watching a movie. I tried it out for the first-time last week and have gone three times since, it’s such a fun way to get lost in your workout and you really do lose track of time (win-win)! I also love that Chuze offers various group classes and has quite the selection to choose from on a daily basis. From yoga, to cycling, to team training and more, they really provide it all without having to break the bank. I peeked in during a team training class the other day and the energy in the room was unreal!

I have the More Membership, which basically costs less than a dinner night out, and includes access to everything I shared above, plus more amenities like the HydroMassage chairs, infrared saunas, and a steam room. The membership even gives me unlimited guest privileges so I can take my husband with me at no additional charge. How cool is that?

If you have kids, you’ll want to take advantage of the Kids Club. They do temperature checks and mask-wearing to keep the kids safe, which I love. The girls always come out with some kind of craft or project that they worked on while I was working out.

Making a Commitment to Myself

Now that I am comfortable with going back to the gym again, I am making it a commitment to myself to get to the gym at least twice a week. Every time I leave the gym, I feel better than ever. I’ve been trying out something new each time and I’m really enjoying challenging myself. My goal this year is to try out more group classes, take advantage of the state-of-the-art equipment, and continue to focus on my mental and physical health.

Let’s be virtual gym buddies and keep each other accountable! You can try out Chuze Fitness for 7-days with their free 7-day pass! 

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What Are Compound Exercises?

Everyone seems to have a different opinion about the right exercises to reach your workout goals effectively, depending on who you talk to. 

However, everyone agrees that compound exercises are the most efficient. They’re the best way to squeeze the most out of a muscle day at the gym. Why? Because compound exercises work multiple muscle groups simultaneously (hence the name), speeding up your strength progress and getting you to your goals faster! 

In this blog, we’re unlocking the secrets to this type of extremely productive workout—including the benefits and drawbacks of compound workouts, where you can do compound workouts, and a few examples.

What Are the Benefits of Compound Exercises?

Maximize Muscle Growth

Working multiple muscle groups at the same time is a much more efficient way to strengthen your body than simply focusing on one specific muscle group at a time.

Burn More Calories

Calories are simply units of energy that measure how much heat is required to increase the temperature of water by one degree Celsius. We measure calories because if we consume more than we burn, we gain weight, and vice versa when we consume less than we burn. Because compound movement exercises simultaneously work multiple muscle groups, our bodies can heat up at a faster rate, burning more calories than isolation exercises, for example. As a result, we speed up our strength-training progress. 

Real-World Applications

Most real-world movement is compound. From bending over to pick up the morning newspaper to lifting a heavy storage box from a high shelf in the garage, it’s hard to even think of a real-life instance when we only use one muscle group. Why then would we want to solely focus on one muscle group at a time at the gym? If anything, compound movement patterns and exercises help to ensure that your body is built and ready for any physical activity required in day-to-day living. 

Compound Workout Examples

Pull-ups

Begin hanging from a pull-up bar, arms slightly wider than shoulder-width distance. Engage your core, back, and shoulder muscles as you lift your body, bending at the elbows, shoulder blades squeezing in towards one another, until your chin reaches the height of the bar. Pause, and then lower with control. 

If pull-ups aren’t in your repertoire just yet, opt for an assisted pull-up on either a machine or with your feet hooked into a workout band that’s strapped to the bar. If assistance equipment isn’t available to you, getting on a chair, starting at the top of a pull-up, and lowering down as slowly as you can is also a great place to start.

Lunges

Begin standing tall with both feet, hips-width apart. Step your right foot a few feet out in front of you as you lower your body so that your right knee is at a 90-degree bend and your right thigh is parallel to the floor. 

To avoid injury, make sure that your right knee is stacked directly over your right ankle—you may need to adjust your foot placement. Hover your left knee above the floor but do not drop it to the ground. Keep your chest lifted and back straight. To help with balance, place your hands on the sides of your hips. Pause for a moment, and then return to standing, feet hip-width apart. Repeat on the other side of your body. 

For an added challenge, option to hold weights in both hands or across your shoulders. 

Squats 

Begin standing tall with both feet, hip-width apart, feet facing forward. Imagine yourself sitting back in a chair. Bend both knees as your body lowers. Engage your glute and core muscles, keeping your back upright and straight. Keep your knees facing forward, the same direction as your feet. If your knees start to buckle in towards each other, lift your body until this does not happen. Lower as far as your body allows with proper form, pause, and then return to standing. 

For an added challenge, option to hold weights in both hands. 

Push-ups

Begin in a high plank position—hands roughly shoulder-width apart or slightly wider. With core and glutes engaged, begin bending your elbows, keeping your elbows out at a 45-degree angle away from you as you lower towards the ground. Pause when your elbows reach a 90-degree bend, and then push into your hands, lifting your body back into a high plank position.

For an easier variation, place your knees on the floor. 

Where Can You Do Compound Exercises? 

Compound exercise strength and weight training can be done in the gym, at home, or outdoors. People often prefer the gym because it is a routine location to focus on physical fitness, but there really is never a bad time or place for a quick compound workout sesh. 

Looking to join a gym? Here at Chuze Fitness, we have over 31 locations throughout Arizona, California, Colorado, and New Mexico!

Additionally, if you’re looking for a more structured approach to incorporating compound moves into your workout routine, we offer team training to keep you accountable and on track!

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Celebrating Pride With The Chuze Family

What does Pride mean to you?

To us, it means kindness, love, and community. It means friends, family, team. Pride is a time to celebrate the LGBTQIA+ community through activations that highlight queer folks of all kinds to push forward the mission of inclusivity and equality for all.  

Chuze is home for those of any and every gender identity and sexual orientation. So, for Pride 2021, we decided to put our efforts behind raising money for the Human Rights Campaign and share stories from the LGBTQIA+ community and its allies.

Giving Back

When we designed the limited edition Chuze Love shirt, we knew the proceeds needed to go somewhere that supports the queer community, and it wasn’t long before we landed on the Human Rights Campaign. The HRC has a vision that aligns with ours, working toward “equality for all, not for some.” This organization is the definition of “change-maker.” Since 1980, HRC has been advocating for the community to repeal “Don’t Ask, Don’t Tell,” the path to Marriage Equality, and so much more. We are so proud of our Chuze Family for helping us donate $1,500.00 to this amazing organization.

Highlighting Our Team

Exclusive iChuze Workouts

One thing we know for sure is that Chuze is lucky to have the best team members in the biz. We wanted to take some time in June to spotlight some of our talented instructors via our virtual fitness platform, iChuze Fitness. LGBTQIA+ instructors Jerome R. and Heather G. released two killer yoga workouts that will be sure to have you feeling uplifted and recharged by the end. Jerome’s class takes you through a 30-min Cardio Yoga Flow that mixes Pilates, yoga, and dance for an easy-on-the-joints yet sweat-inducing workout. In the 30-min Summer Solstice Yoga with Heather, you’ll get to enjoy an invigorating yoga flow that is designed to make all of our days a little brighter. You can try them today with our 7-day pass.

Getting Our Team and Members Involved

When we asked our team and members, “What does pride mean to you and how do you celebrate the LGBTQIA+ community?” they answered with the love that only our Chuze Family could.

“Pride to me is all about remembering those who have died of violent murder, of AIDS, of greed, money, power, fear, anger, which has allowed us to celebrate Pride the way we do today. And to remember that there is so much more work to be done around the world.” – Eddie | Denver, CO Team Member

Check out a few of the powerful videos we captured below:

A Chuze App Rapple For The Community

Our team wanted to get the entire membership involved, so we came up with an app raffle to add to our HRC donation. Members could donate 10 points via our app to enter the Pride App Raffle and win a Chuze Love shirt!

With love and respect, we close out Pride, knowing that there is still so much to be done. We are here, as allies, as friends, and hopefully your home away from home.

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Why Is A Cool Down Important After Exercise?

There are two types of people in the gym: those who love cooling down after a workout and those who think it’s an arduous chore that they will never, ever do. 

If you happen to land in the latter category, give us an opportunity to change your mind. If you’ve ever wondered, “Why is a cool down important?” this is the article for you. Whether you’re doing cardiovascular exercise, strength training, or anything in between, cooling down should be a vital part of your workout routine. We’ve scoured through all of our resources to convince you to give it a shot and maybe even work it into your wellness routine because it is important for you, and those muscles you’ve been working so hard to build. Read on to learn more! 

What Is A Cool Down Exercise?

First things first, you may be wondering what a cool-down exercise even is? When we work out, we are putting out bodies through stress. Tiny tears form in our muscles and then heal over, making us stronger on our rest days. A whole other slew of interesting things happen as well, like dilating blood vessels on our skin to help us increase blood flow to the area—yeah, our bodies are so cool! Because of all of the hard work our body is doing, it is essential to cool down and tell our body, “Hey, we’re about done here.”

A cool-down workout lasts about 10 minutes after your exercise. You can use this time to continue your workout for the day at a low intensity—say, a run to a jog. Take part in some dynamic stretches. Or, go hop into a low-intensity group exercise class like Yoga. But, back to the cool stuff, the reasons why a cool-down exercise routine is important.

Blood Pooling

When we exercise, we pump more blood through our body than we do otherwise, causing our blood vessels to expand—this just happens when our muscles are working. When our muscles stop contracting against our blood vessels when we abruptly finish working out, this phenomenon known as “blood pooling” (also known as CVI, which stands for chronic venous insufficiency) occurs, which can lead to some discomfort in the legs. 

When we stretch, it allows the blood to resume flowing normally and gives our veins the time they need to contract. The result? Little to no discomfort. 

Heart Rate Regulation

Another reason why it is important to cool down after vigorous exercise is heart rate regulation. This is somewhat related to our last point. Working out gets our hearts pumping, our blood vessels dilated, and our core temperature rising. 

When we push our bodies from one extreme to another, our bodies don’t always respond well. That’s why sometimes when we stop exercising abruptly and don’t give ourselves the time for our temperature to come down, heart rate to ease, and blood vessels to contract, we can feel dizzy and sick. When we take the time to engage in stretching exercises, we can keep our blood flowing as we ease our body back to its normal state.

Movement Support

When we have a wide range of motion, we’re more equipped to get through our daily lives with ease. Think about it this way: if you don’t stretch your hamstrings, how will you pick up a set of dropped keys or chase a baby across the floor or even tie your shoe without feeling some pushback from your legs and back?

Stretching is one of the few ways we can improve mobility, and using your cooldown to carve out time to do that can be very beneficial to your wellness journey. 

It Feels Good!

One benefit of stretching that most studies point to is that it simply feels good. It provides a sense of relief and release, brings blood flow to our muscles, and makes us feel relaxed.

If cooling down after a workout does one thing, it provides an endorphin rush, and stretching is no exception. Just like a strenuous workout, cooling down may not always be fun in the moment, but it almost always boosts your mood afterward. 

Now that you know why it is important to cool down after a workout, what are you waiting for? If you’re looking for a place to take your warmups, workouts, and cooldowns, check out our gym locations and classes (yoga makes for a great cooldown) today!

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10 Cool Down Exercises To Do After Your Workout

It’s easy to skip a cool down after your workout—you’ve just exerted tons of energy, stimulated your blood flow, and you’re exhausted. Your daily to-do list might be calling your name and you figure you can just put off stretching till later, right? Only you’ll probably forget and never get around to it.  

Unlike warm-up stretching or exercises, cool-down stretches are vital to your physical health and come with a huge range of benefits, including potentially reducing delayed onset muscle tissue soreness, preventing blood pooling, and just mentally and physically coming down from the intensity of working out. 

With that being said, here are some of the best cool-down stretches to slow your body down after your next workout.

Walking

When we work out super hard and get our heart rates up, it can feel fantastic to start a cooldown by easing back down to a normal heart rate. This lets our bodies know it’s time to settle down so we can move into the rest of our stretching and, from there, the rest of our day. 

You can start with jogging if your energy is way up (3-5 minutes) before walking (3-5 minutes). 

This is the only dynamic stretch exercise we’re going to mention; the rest will be cool down static stretching. 

Forward Fold

The forward fold is an awesome full-body movement to start your cool-down stretch routine with. Stand with your feet hip-width apart, reach up to the ceiling, and melt your torso down until your hands are on—or reach toward—the floor. Make sure to bend your knees as much as you need and let your head hang loose for a few seconds. Shaking your head as if you were saying “yes” and “no” also feels fantastic here.

Extended Child’s Pose

Child’s pose is more than just a stretch; it’s known to be a calming, grounding movement that can be a great tool for wrapping up a workout. That isn’t to say it’s not a great stretch though—it gets your hips, glutes, spine, knees, and shoulders.

Sit on top of your ankles with your knees pointed slightly outward and your big toes touching. Lay your torso forward until your forehead is on or near the ground, reaching out to grip the floor in front of you with your fingertips. Take some deep breaths and try not to fall asleep. If you’re at home, placing a pillow under your torso is a perfect way to relax in a child’s pose (and isn’t the worst position to start a nap in). 

Seated Hamstring Stretch

The seated hamstring stretch is an awesome move for your legs and back. 

Start sitting on the ground with your back straight and legs out in front of you. Bend one leg inward so the sole of your foot is touching the opposite inner thigh. Stretch your arms straight up over your head and fold forward over your extended leg. Your hands can rest anywhere that feels comfortable, whether that’s your thigh, calves, foot, or just beyond. 

Reclined Twist

The reclined twist is a miracle stretch for the spine. It feels great, releases tons of tension, and is an incredible tool for winding down from a killer workout. 

Lay flat on your back with your legs straight out. Bring one knee to your chest, grabbing it with your hands, and gently guide it to the opposite side of your body until it reaches (or gets close to) the floor. Once your leg is across your torso, you can release your hands and put your arms straight out to the sides. For a little extra stretch, turn your head in the opposite direction of your bent, crossed knee. Repeat on the other side and enjoy.

Standing Quad Stretch

The standing quad stretch is reminiscent of high school gym class, but there’s a good reason it’s so standard: it’s a darn good stretch. 

Stand up straight with your knees hip-width apart. Kick one foot toward your glutes and grab it with one or both hands. Do your best to keep your upper and lower body in a straight line; tuck your glutes in and don’t bend over. Take a few breaths, release, and repeat on the other side. 

Side Reach

This one is a simple side stretch that gets to all of those intercostal muscles that support your torso. 

Stand with your feet a little wider than shoulder-width apart. Put one hand on your hip and reach the other up and over your head toward the opposite corner of the ceiling. You can also do this with both hands clasped together with your index fingers pointing up. Breathe into that side body and repeat. 

Twisting Lunge

The twisting lungs stretches a whole lot of your body at once, which is why we love this stretch. 

Get into a lunge position with your front knee over your ankle and back leg straight out behind you. Put the opposite hand from the front knee on the floor and reach the other arm toward the ceiling, twisting your body toward that front knee. Take a few deep breaths as you try to look at the ceiling before switching to the other side. 

Knees to Chest Pose

This stretch supports your legs and lower back, gets you to relax, and massages the abdominal organs. 

Lay flat on your back with your legs out in front of you. Bend your legs, bringing them to your chest, about shoulder-width distance apart, and grab your knees to keep them there. You can work on pulling your knees closer to your chest for some hip work and rocking side to side to massage the lower back. 

Corpse Pose

The perfect way to end any intense workout and stretching session is with savasana, also known as “corpse pose.” It’s sort of the cooldown to the cooldown—it’s an essential pose in yoga that’s meant to connect the work you did on your body to the calming mind. 

The corpse pose is simple: lay flat on your back with your legs out and arms by your sides. Close your eyes and breathe. That’s it. 

If laying flat on the floor hurts your lower back, you can put your feet together and let your knees fall to the sides in a butterflied position, or you can put the soles of your feet on the ground a little wider than shoulder-width distance apart and let your knees fall together. 

Now that you have an arsenal of cool-down stretches for after your workout, do yourself a huge favor by taking the time to stretch. You don’t have to do all of these; start with one or two full-body movements and work your way up as you move farther along in your fitness journey. 

And if you’re looking for a place to take that journey, we have a world of resources and more than 30 gyms available to you!

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Active Recovery Exercises: What to Do on Your Rest Day

Rest day truly is the best day—you feel accomplished because you worked hard the day before, and you have an entire 24-hour window to chill out on the couch, right? Well, not quite. Maximizing rest days to best serve your workout routine and exercise goals involves active recovery. 

What Is Active Recovery? 

Rather than passive, movement-free rest days, active recovery takes rest days up a notch. Smaller exercise that still heats up your body but allows you to be gentle and not push your limits is what we mean.

Active recovery exercises come in many different forms. From yoga to swimming to going on a walk around the neighborhood, an active recovery day can be whatever increases your heart rate enough to get nutrient-rich, oxygenated blood flowing throughout the body, refreshing and revitalizing muscle soreness. 

No, it’s not another intense workout like the one you did the day before. It is slow, intentional, and gentle. Yes, you can still sit back and spend some time relaxing on your couch, but studies have shown that active recovery training, as opposed to passive recovery (sitting doing nothing active all day), speeds up the recovery process. Bringing more oxygenated blood to your sore muscles creates more opportunity to clear out built-up toxins and energize faster. 

Active Recovery Workout Ideas 

We recommend spending at least 30 minutes on active recovery exercise on your rest day. An active recovery session can easily be done outside, at the gym, or even at home with minimal equipment. 

Remember, active recovery should not be physically demanding. Working just enough to keep your heart rate about 25-35% higher than your baseline is perfect. You should be able to hold a conversation with someone while doing active recovery. 

Here is a list of some of our favorite active recovery exercises:

Swimming

Swimming is a great low-impact full-body active recovery workout. Especially with summertime right around the corner, catch a tan and swim those sore muscles away.

Yoga

The great thing about yoga is its versatility. From relaxing yin to intense vinyasa flows, there are classes available both online and in-person for any skill level and intensity. If you’re holding down the fort at home, these five yoga poses are perfect for kids and your active recovery. 

Walking

Call up a friend and take a stroll through your neighborhood, or go by yourself for both active recovery and meditation. Begin by using one of these three breathing techniques to tap into the present moment, and then head out on a faster-paced walk to get that heart-thumping—your heartbeat and breath could also make a great point of concentration for mindful practice.

Jogging

If you’re a conditioned runner, jogging might be more your speed. Don’t push yourself too hard, take this time to tap into your body and give love and attention to your muscle recovery. Remember to stretch afterward, too.

Tai Chi

This ancient Chinese practice involves slow, gentle, low-impact movements and stretches. Beyond active recovery, tai chi has a plethora of benefits including decreasing stress, lowering blood pressure, improved flexibility and balance, and increased mood. 

Biking

Biking is an amazing active recovery exercise routine because it can take you places that you’d normally drive to. Pizza on your mind on rest day? Instead of ordering over the phone for delivery, bike 15 minutes to that pizza shop you always order from, pick up your rest-day four-cheese oven-fired pizza, bike 15 minutes back home, turn on your favorite movie, and call it a day… KIDDING (but also not). 

Can’t get enough of the gym? Us either. Stop into your local Chuze and do your active recovery there. We have pools and hot tubs at these locations, which are both relaxing and active rest-day-centric.

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Hello Kids Club Families!

We are celebrating this month because most of our Kids Club locations have opened. If your Kids Club location has not reopened yet, stay tuned as we are hoping to be reopening in the next month or so!

 If your local Kids Club remains closed, not to worry! You won’t be charged Kids Club dues until we’re up and running again.

To celebrate we will be having a Spirit Week July 5th-9th! We would love to see you and your family participating. Tag us in your photos #ChuzeSpiritWeek

Monday, July 5th

 Mismatch Monday!

Tuesday, July 6th

 Tropical CHUZEday!

Wednesday, July 7th

Tie-Dye Wednesday

Thursday, July 8th

 Love-For-The-Earth Thursday

(Wear green as a reminder to recycle and repurpose. Wear blue as a reminder of water conservation.)

Friday, July 9th

Chuze Pride Friday, Wear your favorite Chuze merchandise and perform an act of kindness. 

Snack Corner

Blueberry Yogurt Popsicles!

Ingredients: 

• 1.5 cups Blueberries
• 1.5 cups Vanilla Greek Yogurt
• 3 tbsp Honey

Directions: Combine all ingredients in a blender until smooth. Pour the mixture into 4 popsicle molds, and freeze for at least 5 hours, then enjoy!

Craft Calendar

Water Safety

Now that Summer is upon us, we know many of you and your families are spending time around water to stay cool. We have included some safety tips and reminders for you.

Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be safe while you’re in the water. The American Red Cross offers these important swimming safety tips you should be aware of before you head out to the pool, lake, or beach:

• Swim in designated areas supervised by lifeguards or with a designated water watcher

• Always swim with a buddy; do not allow anyone to swim alone.

• Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.

• Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.
• Maintain constant supervision.

• Make sure everyone in your family learns to swim well. Enroll in age-appropriate Red Cross water orientation and learn-to-swim courses.

• If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.

• Avoid distractions when supervising children around water.

• If a child is missing, check the water first. Seconds count in preventing death or disability.
• Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets, and a first aid kit.

• Know how and when to call 9-1-1 or the local emergency number.

• Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15.

• Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
• Enroll in Red Cross home pool safety, water safety, first aid and CPR/AED courses to learn how to prevent and respond to emergencies.

Here are some swimming safety tips from the Red Cross.

With all of our gratitude and appreciation,

The Chuze Fitness Kids Club Team

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