Thursday, October 16, 2014

BEYOND500

BEYOND500 is officially open for business! 

BEYOND studios has revolutionized the fitness scene in Dallas over the last few years with BEYOND PilatesBEYOND Pedaling, and now, BEYOND500. I've taken classes at all three, and I think BEYOND500 might just be my favorite.

Two of my all-time favorite City Surf instructors, Mitch and Catherine, have been training for the studio opening for the past few months and posting snaps of the gorgeous and innovative studio on Instagram, so I couldn't wait to try it out opening week!

I took advantage of this week's FREE class offer, and rocked it out last night under Elissa's tutelage.

According to their website, BEYOND500 is broken down into three components:
01 RUN
02 REFORM
03 ROCK

The "RUN" part is where it really gets interesting here. An ordinary treadmill wouldn't do, so BEYOND500 brings you the Woodway Curve treadmill, which is human-powered, and thus, said to be 30% more effective than the standard treadmill

Image c/o WOODWAY website
The 500 in the name signifies that in a 50-minute session, you'll be burning at least 500 calories. SOLD! 

Here's my take on my first class at BEYOND500:


The workout
HIIT (High-intensity interval training) is almost old-hat these days in the fitness industry, but it's what you should be doing to get the most out of your workouts.

To take this a step further, BEYOND500 brings us the "PHIT" principle: Pilates Hybrid Interval Training. According to their website, this method "combines three disciplines to create the most efficient and balanced workout system: Pilates-inspired functional movements, cardio intervals, and strength exercises."

At the start of class, Elissa instructed us to form a half circle and counted off the 20 of us into three groups. I was in group three (03 ROCK), so I would be starting with kettlebells. Group one started with the Woodway (01 RUN), and group two started with the "hot seat" Pilates chair (02 REFORM).

Before getting into the workout, we were led through a quick 5-minute or so warmup set to bangin' tunes. It was a series of jumping rope (without rope, but jumping up and swinging your arms as if you were jumping rope to the beat), side lunges, and crab toe touches.

From there, Elissa told us the gameplan: a 3-by-3, or three workouts done three times through. The only workout that changed was what was being done at station 01 RUN, making it easy to nail the exercises throughout the night. 

You're at each station with your group for 4 minutes, and there's a 1 minute break in between stations so you can quickly towel off and hydrate.

There's a clock toward the front of the room that counts down the 4 minutes, and it's mostly to help keep the 01 RUN group moving.


01 RUN
Image from Beyond500 website (http://thebeyondstudios.com/henderson/#!)

Round 1) "Flintstones": One foot is on the side of the Curve, and you use the other foot to quickly drag the treadmill belt as you hold on to the handlebars. You do this for 30 seconds, then jog in the center for 30 seconds, and then do "Flintstones" on the other side. Repeat through the entire 4-minute period.

Round 2) "Flintstones" to the side, meaning you're facing the side instead of the front and dragging the foot laterally instead of straight. This time, your 30 second jog is BACKWARDS, which was super trippy and hard for me to nail, but you can hold on to the rails for support. Then, "Flintstones" on the other side. Repeat through the 4 minutes.

Round 3) 30 second jog at around 6/6.3 MPH, then a 20 second sprint, aiming to improve your speed by 1.2 MPH. This was tough because slowing back down to the 6/6.3 jog isn't much of a break, and you're beat by the time you get to the last round, but it was well worth it.

02 REFORM

Image from BEYOND500 website (http://thebeyondstudios.com/henderson/#!)



Ah, the "hot seat." I have a love/hate relationship with reformers, but I really loved the chair, I must say. 

At this station, we went through 3 exercises, 10 reps each, through the 4 minutes.
1) You lie on the floor, and butterfly your legs, keeping your feet and toes touching at all times. Your feet are on top of the bar, and you're slowly lowering the bar down and up for 10 reps. 

2) You lie face-down on the chair and use your hands to push down the bar slowly for 10 reps. Controlled and slow movements are key here to maximize the effects of the resistance here.

3) This is what I like to call the "Flashdance" exercise. You sit on the chair, hands behind you, ready to reach for the bar. You start with the L hand on the bar, slowly lowering yourself down while pressing down the bar as you raise your R arm straight. Come back to the top slowly and switch sides, 10 reps total, and then you start back with 1). This one was a great side stretch.


03 ROCK

Image c/o BEYOND500 website (http://thebeyondstudios.com/henderson/#!)


Kettlebells are hot these days, and I've gotten to know the movements through sandbell training at City Surf Fitness. I like to do some strength training on Sundays after teaching RPM, and I always head straight for these babies. They torch calories and they're just a lot more fun to use than the traditional hand weights or barbells, in my opinion.

Here's what we did:
01) Kettlebell swings, and you have your choice between a few different weights. I opted for the 18 lb kettlebell for all three rounds, which was plenty tough. 10 reps.

02) Kettlebell pushups: get in pushup position and place your R hand on top of the kettlebell, and do a pushup. Then move the kettlebell to the L, and do the same thing on the L side. Repeat until you get your 10 reps.

03) Kettlebell situps, however you want to do them. I held the kettlebell straight overhead and knocked out my 10 situps each time.

At the end of the 50 minutes, I was drenched and felt incredibly accomplished. I wasn't bored for a second, and loved getting both a correction and praise from Elissa throughout the workout. I was impressed with my performance and can't wait to go back to do it all again.


The studio and parking


The studio is located right next to The Gin Mill on Henderson Ave. They have a parking lot right in front and directly behind the studio, but all spots were taken when I got there (there was a class still going on), so I sneakily parked at Gin Mill. Henderson Ave. parking typically gives me an anxiety attack, so this might be a deterrent for me moving forward. 

I would think that parking would be easier if you do a morning class, but I haven't been able to test out that theory yet.

The studio is bright and clean, and there's a bathroom if you need to freshen up before or after class. The space is fairly big and very minimalist. They have a long bench with storage cubbies underneath where you can put away your things during class. 

Bring a towel and wear trainers or other sneakers that allow you to move and run easily.

It's best to try and get to class about 10-15 minutes before it starts to get familiarized with the equipment, sign in (via iPad), and introduce yourself to the instructor (as long as there isn't a class going on when you get there, of course). 

They've got lots of cute tops and bottoms for purchase, and I may have already snagged a Texas tank that I can't wait to wear! It's black with a Texas state graphic on the front, and BEYOND is written on the back of the tank. They have a few colors of "PHIT" tanks and a few that say "BEYOND500" on the front.

I arrived with an empty water bottle in hand, and they unfortunately don't have a water fountain, but they've got water bottles for purchase. I'd recommend buying one there or filling yours up before coming. 




The instructors
Image c/o BEYOND500 website (http://thebeyondstudios.com/henderson/#!)

I had taken Elissa's class at BEYOND Pedaling and loved her sick playlists, motivation, and infectious energy. She was no different at this studio! I was amazed at how she was able to monitor, correct, and motivate ALL three groups at the same time throughout the duration of the workout.

I absolutely loved the music, as expected! It was mostly remixes and things I'd never heard before, and it helped serve as background to fuel me through all of the tasks at hand.

I'm sure the rest of the instructor lineup is great, and I definitely recommend Elissa, Mitch, and Catherine from experience. You won't be disappointed!

How to sign up


Create an account on the BEYOND website, and pick your day/time/instructor of choice. There are a few spots left in some of the FREE classes, which are through tomorrow. 


Pricing
After Friday, your first class is $15, and there are some great limited time offers for initial pricing.



RUN, don't walk to BEYOND500 ASAP!

If you're interested in the other workouts BEYOND offers, you can check them out on their recently revamped websites, which look pretty damn sexy. On the new and improved BEYOND Pedaling website, you can now learn a little bit about the instructors, get access to the latest and greatest playlists on Spotify, and most important, book your specific bike, just like you can for Flywheel and SOULCYCLE





GO BEYOND!

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