Same but Different

by Dunte Hector
 
Since Matt and I took over programming for Fusion classes, there has been a steady evolution in how the weeks are structured. Don’t misunderstand: workouts are still challenging, classes are still electric, and the four walls haven’t changed much. But things are evolving, no less. Some of you can see our trademarks written all over our respective weeks of workouts. Some of you just notice that Wednesdays are outrageously hard.

Probably most noticeable is how the weeks have developed themes: weightlifting pulls, barbell complexes, throw-sprint-carry, etc. For you who take the time to ask, you know we’re happy to explain the why and how of these themes. For those who never asked — who just like showing up every day and “working out”— I want to share a secret with you: Exercising at Dane’s Body Shop is more than “working out”; it’s quality training. You will absolutely continue to grow stronger, faster, and leaner (with appropriate diet) by being a member of the Shop, whether or not that’s your specific intention.

There are a few principles of training within my certifying organization. First, continuity of the training focus. (Sports science corrolary: you become good at the things you frequently do.) Second, waviness of load. (Sports science corrolary: loads and intensities must be cycled to maintain adaptation.) Third, productive variety. (Sports science corrolary: stimuli must be changed periodically to force adaptation.)

So here’s why the weeks of “workouts” have developed themes and why we call what we do training instead of exercising…

But first, a paradox to consider: Science says “random” exercise doesn’t stimulate change, growth, or progress after the beginner phase, but it also says that doing the same thing over and over again eventually stalls progress. But then science says that you only become good at things you repeatedly do. So sports science says that we have to do the same things over and over again, but then we need to do different things over and over again, but that we can’t just change things when we want to, and if we violate any part of that, we make no progress.

So what to do to get leaner, stronger, and faster, when science says we must train “same but different”?

Simply this: Keep coming to the Shop.

There’s nothing random about our programming.

The weeks have themes so we can get quality repetitions in important movements. The weeks go from strength-focus to conditioning-focus so there is productive variety. And the weeks have a distribution of crazy-hard days and not-so-hard days so the loads constantly cycle. We work together to present our favorite proven methods for training to you so you continue to put weight on the bar. There’s some hard science behind what we write for you. There’s a lot of intuition. There’s experience, culled from the programmers before us (Dane and Leann) and the dozens of coaches from whom we steal at every opportunity. Mostly, there’s a lot of passion for improving you as athletes.

The main point, if you’re still reading, is that we really love writing these training programs for you, Fusion Athletes. And when you notice the theme of the week, or comment that you can tell who scripted the day’s training, or when you just trust us day in and day out that training this way will continue to make you a better athlete, we get all warm and fuzzy about it.

Thanks for training with us. Thanks for trusting our programming, for asking questions, and for paying attention.

And, this week and next, as we — the entire DBS family — smash the latest Community Gains Project, dominate personal records, and volunteer time to the Austin Children’s Shelter, thanks for working hard, kicking ass, and staying excited.

Things at the Shop are as they’ve always been: challenging workouts; energetic classes; loud music and louder cheers. But things at the Shop are also different: themes to training, the Community Gains Project, workshops and competitions and technique work galore. It’s a real paradox. You’ve got to be here to understand.

We’ll bring the workouts, you bring the intensity. ♦

November Fusion Athlete: Ari Franklin

He’s the man with the plan, and his plan involves showing the DBS community a good time! Ari Franklin has been instrumental in helping out with Shop events like the Zombie Run, Assassins, DBS Field Day, the commercial shoot, and more! He’s also an extremely hard worker during our workouts, having overcome a major injury, Ari is a guy who knows how to bounce back and make it count! That’s why we’re glad to name Ari one of our November Fusion Athletes!

Great work, Ari! Thank you so much for being such an involved and inspiring member of the community!

Ari, you have been a behind the scenes kind of guy here at the Shop,helping put on our past couple events, helping with the commercial shoot, and just overall support system for a while now. How did you hear about DBS and when did you get started working out at the Shop?

A little over a year ago my friends, CJ and Christine, decided to run one of the zombie 5Ks happening in Austin together. We were entrepreneurs who tended to put health and fitness at the bottom of our priorities, so, needless to say, we were pretty blob-like. We had to get into better shape.

We heard about the Pease Park boot camps and decided to give it a shot. I’ve always been a big fan of body weight and Calisthenics type workouts, and right from the start, the tabata- and AMRAP-focused DBS bootcamps struck me as different and fit me perfectly.

Our very first time we were greeted warmly by Shop veterans “Coach Terryl” and Marc S. And, I mean, once you go to Austin Java with those guys, how can you not come back the next time?!

You have a pretty incredible story of surviving a traumatic life event. Not many people know the entire story, but can you give us a brief description of what happened and how DBS has helped you continue to be physically active?

Well, to make a long story short, I was injured playing lacrosse, and I was told that if I didn’t die, I wouldn’t ever run again and would likely need to walk with a cane. Luckily, at the time, I was young and dumb and basically didn’t listen. I went pretty hard into all kinds of physical and occupational therapy. After a few years, I was “graduated” and had to take it upon myself to keep somewhat healthy. Since then, I’ve done my best, but, as I mentioned above, I found it way harder than I thought to balance entrepreneurship with staying fit.

I consider DBS one of my favorite things about living in Austin. I’m so thankful to be a part of such a vibrant and welcoming community that gives me motivation and energy to make fitness a lifestyle, not just another thing to check off the list. From Dane and Leann, to the coaches, to all the members, DBS is truly more than a gym to me, it’s a team. And we’re all working to be better together, and we push each other to succeed in all things.

You attend our Sunday Pease Park Bootcamps (held every 1st and 3rd Sunday) pretty religiously. What keeps you coming back for more?

Pease Park bootcamps are something I always look forward to. Just like any time I’m at the Shop, being around the people at DBS is a good excuse to hang out with friends and learn more about everyone.

Another great thing about the bootcamps is that, because it’s free, you see a ton of new faces that you may not see around the Shop. It’s always cool to welcome a new person into the community over brunch at Austin Java after the workouts.

Finally (and I might get a target on my back after this comment), I secretly love hill sprints.

When you are not at the Shop you are running your Uberpong business and being artistic! Tell us more about these two aspects of your life.

Before I moved to Austin, I went to art school and worked in advertising in Chicago. In my free time, I helped out with a massive art gallery on the South Side. Through that I realized that I might feel more fulfilled doing something entrepreneurial rather than straight working for the man. So I moved out to Austin to start a tech company called OurPangea with my cousin.

Naturally, after the tech world, I progressed into the ping pong business and took on leading the social ping pong movement with Uberpong, where I act as a hybrid operations, marketing, and experience director. The demanding, fast-paced high risk/reward approach you need to take in entrepreneurship fascinates and intrigues me, and is one thing that carries over in my attitude towards both business and fitness. I like being behind the scenes (as my involvement in DBS also reflects) and be the one to bring people together and make a plan happen.

If you could describe the biggest appeal or benefit from coming to DBS, what would that be?

The people, hands down. Sure, you get a great workout and get to meet some really inspiring athletes, but it’s not the DBS community’s fitness prowess that is the only appeal. Coming to the Shop, you get the feeling from everyone you meet that we’re in it together, regardless of if that “together” means enough wall sits to make you forget how to sit down. Every person I know at the Shop is someone I consider a friend, and I know most people there share that sentiment with everyone they meet. There aren’t any egos. It’s almost like it’s just a bunch of buddies hanging out who coincidentally are running 400 [meters] at the same time.

What health goals do you have for the immediate future?

In April, I ran my first Tough Mudder, which was a big leap for me. I’ve become sort of an outdoor adventure race fanatic and teamed up with some fellow DBSers to run these races in the past (shout out to Team DB!). Competitive lifting and long-distance running aren’t my bag, so I think keeping a healthy regimen of mud runs and obstacle courses is a great way to challenge and improve my overall fitness fortitude without having to take myself too seriously.

Tell us your vision for DBS in the next 2 years?

Of course I want to see DBS become as successful as possible. I’m excited for the expansion, future South location opening, and the eventual global takeover. DBS has found the secret to making people love fitness regardless of their experience or background, and as long as that remains central to the DBS community, I think the sky’s the limit. ♦

Interested in being a part of the DBS Community? Register here!

Look at the Poop!

by Coach Dunte Hector

 Any fans of the TV series Scrubs will remember the song-and-dance episode where J.D. and Turk opined that the source of nearly all of one’s medical problems could be discovered in poop. We’re not going there, exactly, but it is important to discuss the factors that are so easily overlooked when we dive into a training program.

Continue reading

November Fusion Athlete: Abbey Gonzales

Imagine you’re visiting the Shop for the very first time. Perhaps you’re timid, a little shy, or maybe you’re intimidated, not too sure you’ll get into the vibe of the place. Then you’re greeted by a friendly, inviting person, who is ready for the workout and assures you that you’ll do just fine, giving you just the right amount of encouragement you need to step up to the challenge. Well, that’s Abbey, one of our November Fusion Athletes!

Whether she’s pushing hard through Fusion, throwing around weight in Strength, acing sprints in Run Group, stretchin’ out in Yoga, or just chilling with her not-quite-chihuahua,  not-quite-fox, not-quite-cat dog, Effy, Abbey always brings her fun spirit and positive attitude to the DBS community.

Keep it up, Abbey! You help make Dane’s a great place to be!

How long have you been a member at DBS? What motivated you to join?

Wow! Two years now? Honestly, my reason to come to DBS had nothing to do with fitness. I liked boy and wanted to impress him. He happened to work at Dane’s Body Shop, so I jumped in. And threw up by the dumpster my first class! Apparently that impressed him. Poor sucker has been stuck with me since.

What is your fitness background?

Before I graduated from college, my fitness background was a sad mix of the elliptical at the gym and the occasional bike ride. Fitness just wasn’t important to me for a long time. Then I got really sick and tired of being constantly sick and tired so I decided to change.

I know you love Yoga and have recently gotten your Yoga Sculpt certification. How does DBS help complement your yoga practice?

DBS makes me strong! I love yoga and the focus on the connection of mind and body that it brings. However, sometimes I feel really antsy in my yoga practice and want to move fast or push myself just to see how far I can go. Alas, that is not what yoga is about, so DBS helps me express that energy, then come back to my mat and really focus on my practice. Also, the upper body days really help with arm balances.

 

abbey-2

 

 

Not only do you participate in the fusion classes you have also been a member of the DBS run group, and you completed your first ever half marathon in Chicago recently. How did the Fusion classes and Run Group prepare you for your race?

Ha! I knew a running question was coming. I love Fusion and Strength classes so much. I get to actually see my body’s strength and ability.  Fusion classes prepared me for shutting off my brain and pushing ahead!

Run group, on the other hand, was the freaking hardest thing I have ever done in my life.  I am not a runner, but I come from a family of runners, so I wanted to be part of the “We Love Running!” Club. I signed up for a half marathon thinking that there was no better time;  however, every time I tried to get into running, I hated it. Run group helped me to stop being a baby and just put one foot in front of the other.

You have attended, if not all, most of the DBS events like Zombie Obstacle Course, Brains and Brawns, and Holiday Challenge. Why do you love the DBS events?  What is your vision for these events in the future?

I really love seeing my friends at the Shop (I know I am dorky, get over it). Any chance I have to participate or volunteer with an event, I am there! Before DBS, I had no idea people actually spent time exercising together and had fun doing it. Add a party on top of that? Oh, I will be there.

I would love to see Dane’s do more work with community youth.There are so many kids who don’t know that being active can be really fun. I was one of them and wished someone had shown me that being strong and active is awesome! I loved the work we did with the Austin Children’s Shelter, and I would really like to see more of that.

What is your biggest accomplishment since joining DBS?  What goal do you have in the next 6 months?

My biggest accomplishment since joining DBS is my complete 180 from my former lifestyle. I used to be a heavy smoker and partier, and I completely took my body for granted. Learning how to eat properly and exercise has made me a happier, confident, more productive person. I particularly attribute this change to Leann, who really held me accountable and showed me that I deserve to be healthy and happy.

I want to compete in lifting. For the longest time, I had convinced myself that I wasn’t strong enough or wasn’t ready. I’m so over that way of thinking. Let’s do this!

Will you be sharing some of your yoga sculpt moves with us so we can add them to our fusion classes?

Sure! I have to warn you, though: it’s hard! Sometimes I laugh because I will have huge macho guys come to my yoga sculpt and try to show everyone up. They are usually the first ones to be laying down in child’s pose telling me how hard it was after class.

If you could tell someone about DBS in one sentence, what would you say?

Danes Body Shop made me better, all around. ♦

 

Interested in being a part of the DBS Community? Register here!

Fun with Form: The Air Squat

CHRISSQUAT

The Russians have the right idea. To celebrate the upcoming Olympic Games, and to promote healthier living, the Moscow Metro will give commuters a free train ticket for performing 30 squats in 2 minutes or under. Of course, you can opt to pay 30 rubles (about 90 cents) to ride the subway, but where’s the fun in that? We see it as an opportunity for subway riders to practice a solid foundational — and often overlooked — movement.

It’s certainly easy to take your air squats for granted, but in doing so, you run the risk of losing some very important elements of your technique. Practicing air squats more meticulously would lead to a huge gain in improvements in your form with and without weight.  Watch the video below for some helpful hints at keeping your back upright and straight while doing the air squat.  Then when you visit Russia, you’ll never have to pay for a subway ticket again (in November).

[Breaking Muscle]

 

Muscles & Mustaches: DBS does Movember!

Ahoy there, merry musclemen and mustachioed mates!

Today, we embark on a journey of manly mirth, as we shed our societal inhibitions and unleash the beasts atop our upper lips. It’s Movember!

To raise awareness for men’s health issues, all of the DBS men are invited to grow their mustaches with Dane and the bunch!  Join the Dane’s Body Shop Movember Team, and let’s get our lips hairy for a good cause!

To help raise additional money for Movember, Dane’s Body Shop will be hosting a fun and free workout event on the final Saturday of Movember, November 30, at 10 a.m. The workout will consist of a 5 minute AMRAP of Thrusters and Bar Burpees. Email your friends and family members to get involved and sponsor you in your efforts to raise money for prostate cancer.And of course, we encourage you to invite your friends and family to come cheer you on!

Ladies: No Mustache? Not a problem! You can participate in the AMRAP with official DBS Movember mustaches.

Fight for your right to change the face of men’s health, enlist for Movember and join our team now!

dbs mo

October Fusion Athlete: Ben Sledge

If you’ve attended a late afternoon class at DBS, whether it’s Fusion or Strength, then you’ve worked out alongside our next October Fusion Athlete, Ben Sledge. Ben has proven to be a very driven member of the community, and he’s also a constant source of inspiration and motivation in and out of the gym.

We asked Ben a few questions about what brought him to DBS from CrossFit, bouncing back from injuries, and some advice for new members.

Congratulations, Ben!

How did you hear about Dane’s Body Shop?

My wife had gotten Groupon for 10 classes and went and said it nearly killed her and I would love it. I had plateaued in my strength conditioning and cardio and couldn’t find the motivation to keep pushing myself and knew I needed a big change, so I dropped by Dane’s, tried a class, and fell in love with it!

You were previously a CrossFitter. What made you leave CrossFit and come to DBS? What do you see is the biggest difference between the classes and programming styles?

When you don’t have someone to watch over you and make small corrections to your form or point out where there’s a need for mobility and function it can quickly lead to injury. I found myself getting hurt often and pushing myself to levels that weren’t healthy, and I sacrificed form for completing quick workouts, and that’s dangerous. I wanted a place that focused on durability, longevity, form, and strength to transform me into an athlete, as opposed to a machine that pumps out reps in an allotted time. When I arrived at Dane’s, the first thing I noticed was that anytime my form failed the coaches would have me drop significant weight and focus on getting it right. The programming is similar in high intensity, but you don’t see people passing out and instead are pushing themselves to achieve healthy goals. Additionally, the HUGE difference for me was the strength class, which is a full hour of just lifting extremely heavy weight for low reps and focusing on Olympic form. Then toss in Yoga, and you’re set to become a really high functioning athlete!

You have battled with injuries, what motivates you to come back into the Shop and get back after it?

Funny enough, all my injuries have just been dumb luck outside the gym or old military injuries I had to get seen for. You turn 30 and suddenly your body stops liking you. Somehow I can go to bed now and hurt myself sleeping! But what keeps me coming back is the desire to live healthy and they way it makes me feel rejuvenated after a long, or particularly challenging day at the office. It’s a giant relief and calms me down and gets out the day’s frustrations. What makes it even better are the great folks at Dane’s that show up and encourage you too!

You come from a military background physical fitness is in your blood, how has DBS continued to inspire you to stay physically fit?

They have a saying in the military that goes, “If you don’t mind, it don’t matter”. It was in reference to all the physically strenuous activities we would have to go through during Special Warfare Indoctrination and Training and their “secret” to how to make it through. The truth is, so much of what drives us forward in being physically fit is going to be our mental grit. The day we want to stay home from the gym. The day we want a cheeseburger instead of a salad. The time where we want to give up in class and say “this whole fitness thing isn’t working”. Mental grit is being able to overcome those things. And at Dane’s I hear this attitude all the time, “well, I wanted to stay home, but I had to battle that and am here at the 5:30 class”. That’s impressive. And to have a community that wants to propel you forward by setting the example is something I can rally around. It was the same in the military. If you didn’t do it all together, you all fell apart.

Ben full

We see you as a leader in class and around the DBS community. What vision do you have for your future at DBS and among our community?

Ha, that’s very humbling and I feel unworthy to be called that, but thank you. I like to view myself as more of a servant and encourager. I want people to know they can make it through the grueling challenges and that I believe in them even when they don’t. It’s incredible to see how far men and women will go an extra mile with just a little support. As far as future, I’m moving south so I’m excited about the possibility of the South facility! I’d love to see new people joining our community, going from out-of-shape to fit, and continuing to destroy at competitions like AFM’s Fittest!

You are now working for HeartSupport, tell us a little bit more about that company and what they do?

HeartSupport is a nonprofit started by Jake Luhrs, the lead singer of renowned metal band August Burns Red. He started it as a way to reach the numerous teenagers and adults that were coming up to him after shows talking about their struggles and addictions and as a way for them to find help. We deal a lot in counseling for any and everyone, whether it’s depression, drug or alcohol dependency, suicidal ideation, relationship issues, sexual abuse, cutting… the list goes on. At Heartsupport, we drop the false pretense and embrace authenticity and the healing it comes with. And when we do, we find encouragement and spiritual strengthening. We’re all Christians and build on a foundation of faith for healing, but half of our audience is not and we welcome everyone from all walks of spiritual beliefs as we just want to love them and do life with them.

You have done the Paleo 30 day challenge and when you are injured you try to stay pretty strict Paleo. Explain to us a little more about what that entails and the results you have seen from going Paleo.

The diet entails basically eating non-processed protein, veggies, and fruit, as well as essential fats from nuts. It doesn’t restrict you on the amount you can eat, but what foods you can eat. Avoiding gluten is HUGE in the paleo diet, and I’ve really seen results from that. I first got into it when a friend introduced me through CrossFit. At first I thought it was just another hot diet fad… until I tried it. I used to get sinus infections all the time and was sick quite a few times a year, but that’s because I also really didn’t watch what I ate. To be honest, when I don’t eat Paleo, I feel like trash these days. My body honestly feels better and I’m able to perform at higher levels in the gym and have more energy. An added benefit is it will absolutely SHRED your body quickly as well. I used to take supplements all the time. These days I just eat clean and stick to it because of how great I feel.

What advice would you give any new member just joining DBS?

Start small. Small steps make the biggest changes. If you can make it to the gym twice a week, do that and build from there. If you hate working out, commit to at least twice a week and track your results on paper (NOT MENTALLY). Once you see the change it has on your health, well-being, mood, and athleticism you’ll slowly begin to grow from there and make incredible gains. Going back to that idea of mental grit, if you can overcome the obstacle of “you” then the body will respond in kind. ♦

To become a member of the DBS community, register for your first class here!

October fusion athlete: Liz Campo

No workout is complete without a set of strict pull-ups, at least that is the approach taken by DBS member Liz Campo, our first October Fusion Athlete! We’re continually amazed by Liz’s commitment to her strength and her persistence in the face of a challenge. Congratulations, Liz! Your hard work and positivity is an inspiration to the entire Dane’s Body Shop community!  

How did you hear about DBS, and how long have you been a member?

I have been coming since May. I recently moved to Austin, and I was looking for a gym that offered

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classes with strength training. I was talking about gyms to a rep from a local fitness magazine at my company’s health fair back in May and DBS came up, so I decided to check it out!

What was your fitness background before joining DBS?

I don’t have much of an athletic background. I started jogging and going to the gym in college without any real plan or direction. I threw some yoga and rock climbing in the mix, but it wasn’t until about a year ago, during my last few months of school, that I got serious about fitness when I joined a Crossfit gym.

How have the classes at DBS changed your view of working out and overall wellness?

I love how all of the trainers at Dane’s put a lot of emphasis on how to [perform workouts] correctly and safely. The coaches explain how the body works functionally during the movements and give some solid advice on keeping good form. I really trust the coaches and learn a lot from the feedback, so I’m less afraid to go hard and grab some heavy weights!

You are a woman who loves to go to Strength class. What is it about the strength classes that you like?

Something about lifting heavy weights is really fun to me, and I find it to be a great stress reliever. I like being able to set a goal and work towards it and strength class is a really good fit for that. Matt’s programming is really creative and effective, so it’s cool to see check back in every few weeks with 1 rep maxes and hit new PR’s!

What is your biggest accomplishment since joining the Shop?

I was excited to get back into my sets of strict pull ups! I was able to do them before taking some time off, and when I got back, I could barely do a couple with a large band. After some practice, I’m back at it!

What fitness goals do you have set in the next month or so?

I have a couple weight goals set for the lifts, like hitting a 100 lb bench or 115 lb clean. The big one I’ve been shooting for is to do a set of 10 strict pull ups! If I can do those by Thanksgiving, I’d be super stoked!!!

If you could invent your own movement what would it be and what would you call it?

Oh man, I feel like everyone has already thought of the craziest things and it always blows my mind! We’ve been doing a lot of relay-type things on Saturday mornings in strength, so maybe my movement would be a group thing with a plank lineup shoulder-to-shoulder and pass down some heavy dumbbells, like a torturous game of hot potato…so I’d probably call it that! (My apologies in advance if this actually gets programmed!)

What in your opinion do you think makes DBS unique compared to other styles of working out or other gyms?

I think the community is really what drew me in and makes me excited to work out. Both the trainers and the other members are really supportive and encouraging. From day one, people were high-fiving me and were really welcoming. I really appreciate that, especially being new to the area. And everyone just has great energy! I wouldn’t be able to bring myself to the Shop after a long day of work if I wasn’t having so much fun! Stay tuned for our next Fusion Athlete for the month of October! To become a member, click here to register for classes!

Sept Fusion Athletes: Sarah and Lauren Van Ert

You’ve probably seen Sarah and Lauren Van Ert from our daily strength and fusion classes. They really dig in to the workouts and have a great time doing it! Since they have such a positive attitude, in addition to their outstanding drive throughout each class, we are happy to name them our Fusion Athletes of the Month! As you know, a community is only as good as its members, and Sarah and Lauren are definitely a strong component of the DBS family. Congratulations! We asked them a few questions about their experience with the Shop and how being identical twins has influenced their approach to life and fitness.

How long have you been working out at DBS? How did you find us?

Lauren: We have been working out at Dane’s since December 2012. We actually found out about the Shop online. We were researching gyms to join in Austin, and DBS really stood out to us as a great fit. After trying out the first class, we were excited to continue to grow with the Shop! Sarah: We started because my boyfriend, who also

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works out at the Shop, was involved in Crossfit in school in San Marcos and loved it. After lots of research, Lauren and I tried out Veronica’s 7:30 class and loved it. Although, eating dinner before the workout wasn’t the best idea we ever had…

Is it easy to be motivated to come when your sister will be there or in the next class?

  Lauren: Oh, yes. Anyone who has worked out with us may know we are a little competitive! If Sarah is able to lift a certain amount of weight, complete X amount of AMRAPs, or run a certain distance, you bet I am going to do it, also! I think that ultimately this helps us improve and continue to stay motivated. Sarah: Ditto to what Lauren said! We are around the same level at most exercises, so we keep each other motivated through competition and encouragement. There are definitely fewer lazy days when you have a twin to keep you motivated!

What are you the most competitive about?

Lauren: Being identical twins, we’re compared to each other on a daily basis. While this has definitely been difficult at times, I also find that a certain level of competitiveness does help us — in moderation! We are the most competitive about working out and eating healthy to a certain extent. We’re both pretty competitive. Sarah: Twins grow up spending their lives being compared, so we are a naturally competitive. Going to different colleges definitely helped us grow into separate people, and we are more supportive of each other today than we have been in the past. The problem we encounter as twins is that since other people compare us, we compare ourselves a lot, and that can be unhealthy. So it’s a cyclical process of sorts, and I feel we are doing better now that we both are getting fit and healthy at the Shop!

You often attend the Fusion n’ Go with coach Dunte, what do you love about this class?

Lauren:I love the energy in this class! Dunte knows how to keep athletes in his classes motivated, engaged, and going! Despite being a “shorter” workout, this workout is no joke. Sarah:I love the quick pace of the workouts, even though I may say differently during the class. I feel that the quick pace helps a lot with my stamina during cardio weeks, and has improved my explosiveness in running and box jumps. Dunte is just a fun guy to workout with. He’s so positive and encouraging!

What is the biggest difference you have seen since coming to DBS?

Lauren: Gaining an understanding of and appreciation for what being healthy and proactive means for my life has been transformative. My energy levels have gone way up, and I feel very satisfied, accomplished, and happy with the changes I have made and how they have impacted other areas of my life as well. Sarah: I used to really struggle finding a balance with work and going to the gym, since I was exhausted after a long day at the office. With Dane’s, I feel that the workouts actually give me more energy, and I have an excitement about going to the gym that I haven’t experienced since my high school sports days.

What is your favorite movement and your least favorite movement?

Lauren: My favorite movement are KB swings and deadlifts. My least favorite is running — something I am trying to work on! Sarah: I love box jumps and KB swings. My least favorite movement is lunges, hands down!

When you think of DBS and your future, what goals do you have for yourself and for the Shop?

Lauren: My goal is to continue to be a DBS regular! I try to make classes 4 times a week. Honestly, I can’t see myself ever not being at Dane’s! My current goal is to improve on my running. Sarah: My goal is to continue to make four Dane’s workouts each week! Lauren and I are working on improving our running endurance both inside and outside of the shop, and try to run the greenbelt by our apartment on weekends. I also want to continue to improve my Olympic lifts, both in form and in weight.

Become a part of our vibrant fitness community here!

Take a moment to breathe

by Juliana Sciaraffa For many, the Shop is a place of hard work, but also a place where we come to unwind from the day, a place to stop and breathe. But Here is the catch: Often, we forget to breathe. Breathing is an integral part of our training at the Shop, and imperative during every single strength training, metabolic conditioning, running, yoga or kickboxing class we push ourselves through. Very simply, it delivers vital oxygen to our bloodstream, which is then carried to our muscles and organs and helps us perform all of the work we are asking our body to do. Likewise, proper breathing will help brace the load and maintain lumbar stability during heavier lifts, allow the body to properly prepare and receive a strong kick, or relax into a deeper yoga pose. So, why do we find ourselves forgetting to breathe? Frankly, because we are often so focused on the physical task in front of us that we simply forget. It takes practice to learn

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how to breathe correctly for each of the techniques we perform. If you’re wondering when you should be focusing on your breathing, here are some examples of proper breathing during a workout: Bench press: Exhale slowly and continuously while pressing the bar, then inhale at the top of the lift or on the return. Running: While there’s no absolute rule, many runners find it most comfortable to take two steps while breathing in, and two steps while breathing out. Kickboxing: Stay relaxed and exhale with each punch — build a rhythm to your breath and technique and increase the amount of power behind your punches. The golden rule, then, is “Stop holding your breath!” and listen to the insight your coaches share about when and how to breathe. Even though it seems simple, we should pay as much attention to the breaths that we take as to the actual technique, because, whether we remember this or not, breathing is technique. And we should always ask for clarification or guidance on any move that may be unclear. When you are finished with your day’s work, remember to take a moment to breathe and reflect on the previous hour and your accomplishments. Let’s take a breathe together one time for good measure: Breathe in… now, breathe out.   Breathe through your kicks and punches with Juliana during KO Fusion, Thursday nights and every other Sunday morning, at the Shop. Details here.