Why HIIT Yoga?
Even as serene, peaceful yogis, time is one of our most precious resources. We never seem to have enough of it! Some days, it might be easy to skip yoga because you feel that you might not have enough time to make it worthwhile. But you don’t need to spend hours upon hours in the studio to see results--you simply need to make sure that the time you do spend is as efficient and effective as possible.
One of the most common misperceptions about yoga - and exercise in general - is that it is necessary to spend hours busting your butt to obtain benefits like weight loss, muscle growth and improved overall health and well-being. At Foundations Island Yoga, we're here to tell you that instead of working longer, you can work smarter by using short intervals of extremely high-intensity exercise.
Here are eight reasons why you can spend less time exercising with high-intensity interval training (HIIT) and still get great results:
1. Burn more calories all day. Anaerobic interval training uses the body’s reserves of energy. After a workout, metabolism stays elevated and continues to burn calories for hours. This is due to what exercise physiologists call the "excess post-exercise oxygen consumption" (EPOC) effect. With HIIT Yoga, you not only burn a lot of calories during the workout, but because of the high intensity you will continue to burn calories all day long. BOOM.
2. Burn more fat. Not only does your body metabolize fat for fuel during the workout, during the post-exercise recovery period after HIIT Yoga the body will tap into fat stores for the energy required to restore it to its normal resting state.
3. More effective for cardio. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. In general, using exercise to increase the oxygen demands on your body will increase total calories burned both during and after the workout. Short intervals of extremely high-intensity exercise involving a lot of muscle mass require a tremendous amount of oxygen, during both the work interval and the recovery periods.
4. Recover faster. HIIT Yoga produces a significant amount of metabolic waste, including hydrogen ions and lactic acid. The major reason for an active recovery interval is to remove these waste products to allow the involved muscles to perform the next high-intensity bout. As a result, HIIT Yoga workouts train your body to tolerate and quickly recover from periods of high-intensity exercise.
5. Get better results. HIIT Yoga can promote a number of physiological benefits, such as increased mitochondrial density, improved stroke volume (how much blood your heart can move), improved oxidative capacity of muscle and enhanced aerobic efficiency, which was previously thought to occur only as a result of long, slow distance (LSD) training protocols.
6. Better muscle definition. HIIT Yoga places a significant amount of metabolic stress on muscle tissue. As part of the repair process, the body will produce elevated levels of human growth hormone and insulin-like growth factor-1 to repair damaged muscle proteins. In other words, HIIT Yoga gives you that "cut" look that you're after!
7. Spend less time working out. Shorter duration HIIT workouts enable you to do more work and receive numerous health benefits in less time.
8. A science-based workout. Exercise intensity can be measured with a scale of perceived exertion, where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT Yoga should be performed at an eight or higher for periods lasting 30 seconds or less (or to the point of breathlessness). Recovery intervals should be as long or slightly longer than the work interval (or until breathing is quick, but under control). An effective workout should have a five- to seven-minute warm-up period to elevate heart rate, a minimum of five high-intensity work intervals and a four- to six-minute cool-down period to help start the recovery process.
HIIT Yoga is extremely effective, but it can place a tremendous amount of stress on the body. We recommend at least 48 hours between HIIT Yoga sessions to allow for full recovery. It is still possible to exercise or do more yoga the day after a HIIT Yoga session, but it should be a low- to moderate-intensity yoga "flavor" and use different muscle groups or movement patterns than those used in the high-intensity workout.
For individuals training for an endurance event, using a HIIT protocol can help to maintain your training efforts on those days when time is short and the temptation to skip a workout is at its peak.
At Foundations, our HIIT Yoga offerings include:
* Power * Buti (Women Only) * XY * Yoga Sculpt * Hot Core *
Learn more about our different classes & their intended benefits.
Save the Date: Celebrate Our One-Year Anniversary on October 1
Celebrate Foundations' one-year in business anniversary at our Open House on Sunday, October 1st! As a thank-you to all our dedicated yogis, we're featuring great yogic vibes, prizes, giveaways, music and FREE YOGA. This event is open to all who have practiced yoga at the studio, and to those who have always wanted to try.
Foundations Island Yoga Named Best Yoga Studio on the Shore
Foundations Island Yoga was named Best Yoga Studio in the What's Up Eastern Shore 2017 Fitness & Beauty Reader's Poll.
Thank you to all who voted, we are so grateful for your continued support and commitment to our yoga community. Our success is because of YOU! Grab a copy of the November 2017 issue to see our name in lights and learn more about local businesses that make the Shore such a great place to live.
Big News: Showers for 6am Yogis
Big news 6am yogis! HOORAY - we now have shower availability for our 6am classes.
This was one of the most-requested improvements on our annual survey - you asked, we answered! We understand this is essential for those fitting in their yoga practice before work in the morning. Yoga is such a powerful way to start the day! So come to Foundations, practice with us, and let the yoga vibes carry you through your whole day. (Even your commute will be better!)
RYT Yoga Teacher Training: Starting October
It's official: Frost is running a 200 RYT Yoga Teacher Training at Foundations Island Yoga starting this October!
What is RYT? A Registered Yoga Teacher (RYT®) is a credential earned by yoga teachers whose training and teaching experience meet Yoga Alliance Registry Standards. A RYT must complete training with a Registered Yoga School (RYS®), be confirmed by RYS and keep current with Continuing Education and their annual fees.
When: Training will begin October 2017 and run every other weekend for 9 weekends (see dates below). We believe this schedule gives you the best of both worlds. Training is on weekends so you do not have to take time off work but by having training every other weekend instead of once a month the schedule will keep you engaged in your training. If you've ever taken Frost’s Yoga Limitless Rocket classes, you know working with him will certainly move your practice forward!
About the Training: Our Yoga Teacher Training is Vinyasa Flow Based with an Ashtanga influnence. If you are looking to achieve the skills to teach a Yoga class and have a stronger practice this is your training. We will have 1 lead practice per day and students will be leading sun salutations and poses in the first weekend of training. Our studies will explore all aspects of the 8 limbs of Yoga. As part of your training, you will be required to engage in a 30 day Practice at the Studio. You are required to take 10 classes by approved teachers outside / in addition to the training, and observe / "watch" 5 classes by approved teachers.
Apply: To apply or with any questions, contact Frost at 808-319-9771 or via email at email@example.com. He'll get you your application via email. You can pay by credit card, check or cash. Please do forward this along to anyone you know who might be interested, the yoga training is open to all!
For more information about Frost & his yoga training, click here.
Think You Can't Get a Killer Body With Yoga Alone? Think Again.
From the Huffington Post:
"One of my newly buff friends suggested I try yoga, and her serene face attached to a really hot body only irritated and perplexed me: I thought yoga was for wimps, or at least people who had enough time on their hands to both work out doing other things, and then sit around being freakishly calm, too."
"Yet it wasn’t until I went with her to a power yoga class, a challenging-enough type of yoga that my body began to melt fat and looked and felt the way I wanted it to for so many years: long, lean, limber. Even my long-term relationship with the treadmill couldn’t do that for me. So sadly, we had to break it off."
"I dropped 20 pounds. I’m more sculpted, fit and toned than ever before. I can rock a handstand. And yes, I’m now irritatingly calm—most of the time."
"The best part? With yoga, I get those effects in much less time that I had been putting in at the gym. You too can gain the body-sculpting and yes, cardio health benefits that it can take hours longer of some other exercise forms to get."
Read the full article on the Huffington Post.
Buti Yoga is one of the best forms of cardiovascular & plyometric exercise out there! Join us for Buti at Foundations:
Tuesdays 7:30pm with Julia
Wednesdays 4:30pm with Carol
Fridays 7:30pm at SUP on the Island with Carol
Saturdays 9:30am with Kate
Act Now: Monthly Membership Special Pricing Available Through September 30 Only
Thinking about joining Foundations Island Yoga as a monthly member? Now through September 30: commit to 6 months, membership is just $89/month (the regular rate is $150/month - a savings of $366 & you'll be set with unlimited classes & all the benefits of membership through winter 2018)! Act now, this offer is good only through the end of September.
From a fan: "Such an amazing deal, and worth every penny!"
Monthly Members get:
Wednesdays: Mommy & Me Yoga
Wednesday mornings 9:30am we invite you to bring your little ones to class for Yoga Sculpt. We will put on class as usual with lots of yoga and fun cardio, only now, parents are encouraged to bring their little ones so we can jump, kick and stretch our way to happiness together. ($5 per child, adult rates still apply, all parents are responsible for their own children, must be potty trained) Book by clicking "Schedule" above, call 410.490.0440 or just drop in. We look forward to meeting your littles!
Science is uncovering so many new previously unknown benefits and reasons modern people should to do yoga.
"We live in a world that is volatile, unpredictable and an endless uncertainty causes a bit of anxiety and fear. When there is fear in the nervous system, our thoughts become linear and goal-directed. This is precisely what works so poorly under uncertainty. When we do yoga, our bodies become calm and relaxed. When our bodies are calm and relaxed, we allow for the flow of creativity, which works best in uncertain times. This does remarkable things for brain health". - Dr. Kaushik Ram, Neuroscientist
Click here to watch this awesome new 20 minute video.
Bikram Mornings are Back! Start your day the Bikram way. Kathleen Hill is opening the studio to experienced Bikram students M, W, F mornings at 6am. This is a no-teacher class, and the studio will be heated with a recording on for Monthly Members that have a solid Bikram practice. Join us to start the day off right and deepen your Bikram practice!
Please join us in welcoming Linda I. and Angela O. as our newest Bikram instructors. Linda will begin teaching Tuesdays at 6pm starting the 18th of July. Spread the word, this is another day on the schedule for clients who love Bikram.
Save These Dates
It's the absolute best time of year here on Kent Island. We're so happy it's officially SUMMER.
When the temperature climbs, it’s tempting to skip your yoga practice to enjoy the great outdoors.But did you know that sticking with a regular practice can actually help you enjoy the summer temps? We're leaving the doors open and practicing at warm, ambient & hot temperatures at Foundations this summer. Here's why.
Bikram Mornings are Back Starting June 26 @ 6
Starting Monday June 26, Kathleen Hill is opening the studio to experienced Bikram students M, W, F mornings at 6am. This is a no-teacher class, and the studio will be heated with a recording on for Monthly Members that have a solid Bikram practice. Join us to start the day off right and deepen your Bikram practice!
XY Class June 24 9:30am
A NON-HEATED 50 minute class designed for all levels, XY Sculpt is high-intensity interval training (HIIT) using plyometrics and yoga postures. HIIT training has been scientifically proven to burn maximum fat while building lean muscle mass due to its effect on EPOC – Excess Post-Exercise Oxygen Consumption also referred to as "afterburn".
Free Intro to SUP Class June 24 1-3pm
Join the crew at our sister company SUP on the Island Saturday June 24th from 1-3pm, learn the art of SUP and have a good old time! This is a great opportunity to try SUP before coming to one of our stand up paddle board yoga classes. Enjoy a free 15 minute lesson and 10 minute paddle on your own. At 3pm Carol will lead a gentle Vinyasa beach yoga class to cap off this great event. Make a day of it! We’re offering this free introductory class to get more of you hooked. Bring a friend!
Please Note: Foundations Island Yoga is Closed July 4th in the Evening for Independence Day (Our 9:30am Vinyasa Class is Still On)
Buti Sculpt Workshop July 13 @ 7:30pm with Kate
A great “Buti Breakdown” to really learn the Buti moves! $10 or Free for Monthly Members. Buti Sculpt is a HIIT workout focused on building long, lean muscles while kicking the body into a heightened metabolic state. HIIT workouts excel in burning maximum body fat due to the intervals of max heart rate and max effort. Buti Sculpt strategically pairs HIIT movements with yoga postures during low intensity intervals to prevent injury and facilitate muscle recovery. Join us for an intense but fun practice.
Thank you so much to everyone who is helping us build a dream. We have seen the beauty of a community that helps one another. We are witness to a world that wants more from a workout. We enjoy hearing all of your success stories. If you have a story that you are willing to share with the Foundations family we would love to hear from you. Let us know how yoga has helped your life. We are looking to post student stories to help motivate others and reveal the secrets of living a mindful life and how it can change to the lives of so many around us.
Thank you for being a part of the team!
We are thrilled to welcome Irene Pappas to the Foundations family. We're a new studio for her, and she plans to do many classes whenever she is in town. From an article about her on WorldLifestyle.com:
"Discovering yoga completely changed my life and my outlook. Now, as a yoga teacher I have the same chance to empower my students and show them that life can be as beautiful as we make it."
Connect with Irene:
Join Us for Full Moon Blacklight Buti on June 9th at the Studio
Our monthly Blacklight Buti workshops are always a hit. Friday June 9th is our next one, and it'll be a full moon! The workshop begins at 8:30pm but come early to get painted. What a great, healthy alternative - while still getting a lil crazy! - for you and your friends on a Friday night. Book your spot now on MindBody by clicking "Schedule" above, this one is sure to be a full house!
It's Officially Paddle Board Yoga Season
We have our schedule ready for classes on the water to begin. If you have a group of 3-6 people that would like to go and dont see a time that you can make work. Just give us a call so we can work something out for you.
We are offering:
We run all classes out of Lippincott Marina, next to the Jetty in Grasonville. We offer showers, bathroom and a very private experience. Check out our SUP on the Island Website for more information, call the studio at 443-249-3313 to sign up, and like our SUP on the Island Facebook page for all the latest information and special offers.
Also, remember we do personalized triathlons for you and up to 5 of your friends for $49 per person. What a fun, healthy, adventurous alternative to Girls Night Out! We can schedule these at any time, subject to weather.
One of best things about running a yoga studio is the joy on a student's face when they have a "yoga breakthrough". This is when a pose formerly unavailable to them becomes part of their practice. We see this all the time at Foundations Island Yoga!
I would love to see each of you have a similar breakthrough during the first ever Foundations Island Yoga #SummerFoundations challenge, a real opportunity to deepen your practice.
How it Works: Each day from June 1-20, Foundations Island Yoga will post the "pose of the day" to Instagram & Facebook.
Participating yogis have until midnight each day to upload a photo of their own interpretation of the pose, using the tags: #SummerFoundations & @foundationsislandyoga (and any other tags you like).
Extra Help: Foundations Island Yoga teachers are in on the challenge, and will be incorporating the "pose of the day" into classes taught that day. We encourage all participating yogis to choose a "goal pose" to work towards.
The Reward: We have a real treat for yogis who have completed and posted all 20 poses. We'll be celebrating #SummerFoundations with a mini-workshop at the studio. Here's what you get: