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Winter Workouts That Have Us Feeling Simply Wonderful
Fitness
Published Saturday Dec 01, 2018 by Erica Arvanitis

Winter Workouts That Have Us Feeling Simply Wonderful

Fitness
Yoga
Cycling
Barre
Dance

It’s official: December is here. Between wrapping presents, baking cookies and booking flights back home, your busy holiday schedule can easily affect your go-to workout routine. Whether you want to try a new studio before years end, sneak in a late-night sweat session before NYE or fly home to see family and friends, it’s important to find time for you and your self-care. 

If you’re ready to embrace those feel-good winter fitness vibes, here are four of our favorite fitness classes that have us feeling wonderful well after the ball drops. 


Hot Yoga

You can always find us flowing hard in a heated practice, especially when the temperature drops. Release your stress, get a good stretch, and let all of your worries melt away on the mat. From heated vinyasa to yoga sculpt, discover a class that fits your fitness level and needs. Plus, the after-class glow will have you feeling simply magical and super relaxed. 

 

Dance

Our mantra: When in doubt, you must dance it out! What better way to burn your holiday worries away, gain confidence and have fun this time of year than by getting your groove on? With studios that offer everything from beginners hip-hop to ballroom, you can book a class that fits any skill level—and any taste in music. You might just learn some new moves for your next party. 

 

Barre

You’ll be feeling merry and bright—and your muscles will be burning in the best way possible—after a barre class. Featuring small, low-impact movements that produce big results, it’s a great workout that will have you feeling accomplished, no matter your activity level. With friendly, hands-on instructors that can help modify the workout to accommodate your needs, you’ll be feeling the holiday spirit long after you step out of the studio. 

 

Cycling 

Kick your workout up a gear and get out of the saddle this holiday season at an indoor cycling class! High-energy instructors will lead the way, encouraging your every move. You might even get a specialty playlist at your local studio featuring some *super* seasonal holiday beats. Get ready to slay (or should we say sleigh?) your ride. 


Whatever class you want to try, wherever you are, make your holiday season a little brighter by booking a class on the MINDBODY app. Featuring millions of classes, find a workout that has you feeling wonderful today! 

Erica Arvanitis MINDBODY
Written by
Erica Arvanitis
Copywriter
About the author
A copywriter by day, Erica spends her free time mastering the art of puzzles while forcing her 10-year-old Chow mix to wear sweaters. With experience in PR, social media, marketing, and copywriting, Erica lives and breathes the written word. Warning: don’t test her on Friends trivia - she will win every time.
Prenatal Fitness - MINDBODY
Fitness
Published Wednesday Sep 11, 2019 by Whitney English

The Do’s and Don’ts of Prenatal Fitness 

Yoga
Pilates
Barre
Strength Training
Cardio
Expert Advice

For many pregnant women, exercise can take a backseat. I get it. You’re exhausted and uncomfortable—slipping into a pair of tight leggings and sweating your booty off doesn’t exactly sound like a great way to reduce your discomfort.
 
While working out may sound like the last thing you want to do when you’re carrying another human inside of you, engaging in regular, low-impact activities during pregnancy is extremely beneficial to both you and your baby. In fact, some studies show that prenatal exercise may help to reduce aches and pains, improve sleep, and boost mood. But figuring out which exercises are safe for you and your baby can be confusing. If you Google prenatal exercise, you’ll find a wide range of conflicting opinions on what moms-to-be should and shouldn’t do.
 
As a dietitian, a Certified Personal Trainer, and a mom to a 16-month old, exercise has always been a priority for me. During my pregnancy, I was determined to continue my regular routine as long as possible, so I spent a ton of time researching and speaking to experts to learn the best practices for exercise during pregnancy. Here is my list of do’s and don’ts when it comes to prenatal fitness, no matter where you are when it comes to motherhood. 
 

Yoga

First up, yoga. You want to avoid any poses that cramp your baby’s space or put pressure on your stomach. It’s easy to modify most poses to make them safer and more comfortable for you and your baby. For example, instead of trying to do a regular forward fold, open up your legs for a wide leg forward fold, which gives your belly more space. 
 
Some poses can be fine during the first or second trimester, depending on your prior yoga experience, but may be less safe later in pregnancy. If you are comfortable doing full wheel, it can be fine early in your pregnancy. I did this pose until about 25 weeks, but everyone is different. Keep in mind that pregnancy is not the time to push yourself with new poses. Additionally, after the first trimester, it’s best to avoid lying face down. Instead, try doing certain poses on your knees rather than on your stomach—like substituting camel pose for bow pose.
 

1
Yoga

First up, yoga. You want to avoid any poses that cramp your baby’s space or put pressure on your stomach. It’s easy to modify most poses to make them safer and more comfortable for you and your baby. For example, instead of trying to do a regular forward fold, open up your legs for a wide leg forward fold, which gives your belly more space. 
 
Some poses can be fine during the first or second trimester, depending on your prior yoga experience, but may be less safe later in pregnancy. If you are comfortable doing full wheel, it can be fine early in your pregnancy. I did this pose until about 25 weeks, but everyone is different. Keep in mind that pregnancy is not the time to push yourself with new poses. Additionally, after the first trimester, it’s best to avoid lying face down. Instead, try doing certain poses on your knees rather than on your stomach—like substituting camel pose for bow pose.
 

Pilates + Barre

Similarly, with both Pilates and barre, you want to avoid doing any stretches or poses that put pressure on or around your abdominal cavity. During the early stages of pregnancy, you may not need any modifications, but the most important thing is to listen to your body and not push the limits. As your pregnancy progresses, remember to ask the instructor for modifications, so the exercise feels good for both you and baby.

2
Pilates + Barre

Similarly, with both Pilates and barre, you want to avoid doing any stretches or poses that put pressure on or around your abdominal cavity. During the early stages of pregnancy, you may not need any modifications, but the most important thing is to listen to your body and not push the limits. As your pregnancy progresses, remember to ask the instructor for modifications, so the exercise feels good for both you and baby.

Hot Exercise + Heated Classes

Another crucial thing to avoid during pregnancy is hot exercise. There is a lot of misinformation regarding hot exercise, but be wary of anyone that tells you that it is safe. Increasing your core body temperature is known as hyperthermia, and it can be extremely dangerous for pregnant women. It is especially dangerous in the first month just after contraception, but hot exercise and heated classes should be avoided at all stages of pregnancy.

3
Hot Exercise + Heated Classes

Another crucial thing to avoid during pregnancy is hot exercise. There is a lot of misinformation regarding hot exercise, but be wary of anyone that tells you that it is safe. Increasing your core body temperature is known as hyperthermia, and it can be extremely dangerous for pregnant women. It is especially dangerous in the first month just after contraception, but hot exercise and heated classes should be avoided at all stages of pregnancy.

Strength Training

When it comes to strength and circuit training, exercises like lunges and jumping may put excessive pressure on your belly as you get farther along in your pregnancy. Trust your body and discontinue these if they feel unsafe. Any exercises that cause you to hold your breath or could result in trauma to your belly, (for example kettlebell swings or powerlifting) I would advise against.

4
Strength Training

When it comes to strength and circuit training, exercises like lunges and jumping may put excessive pressure on your belly as you get farther along in your pregnancy. Trust your body and discontinue these if they feel unsafe. Any exercises that cause you to hold your breath or could result in trauma to your belly, (for example kettlebell swings or powerlifting) I would advise against.

Cardio

With cardio, the rule is that you should be able to continue to hold a steady conversation during exercise. For some, running may be fine up until the end of your pregnancy. Others may find this puts too much pressure on their pelvic floor. Some low-impact alternatives include walking (on both a flat surface and uphill), swimming, elliptical machine, rowing machine, and low-intensity aerobic exercise.
 

If you’re looking for exercise classes to take while pregnant, I recommend searching for something mellow on the MINDBODY app, such as restorative or gentle flow yoga, beginner Reformer Pilates, or any other light, introductory classes.
 
As a general rule, if you’re questioning whether or not something is safe to do during pregnancy, it probably isn’t. Remember that the most important thing is the safety of both you and your baby, and no form or intensity of exercise is worth sacrificing that!
 
For more information on a healthy pregnancy, including nutritious recipes and exercise ideas, check out my Predominantly Plant-Based Pregnancy Guide!

5
Cardio

With cardio, the rule is that you should be able to continue to hold a steady conversation during exercise. For some, running may be fine up until the end of your pregnancy. Others may find this puts too much pressure on their pelvic floor. Some low-impact alternatives include walking (on both a flat surface and uphill), swimming, elliptical machine, rowing machine, and low-intensity aerobic exercise.
 

If you’re looking for exercise classes to take while pregnant, I recommend searching for something mellow on the MINDBODY app, such as restorative or gentle flow yoga, beginner Reformer Pilates, or any other light, introductory classes.
 
As a general rule, if you’re questioning whether or not something is safe to do during pregnancy, it probably isn’t. Remember that the most important thing is the safety of both you and your baby, and no form or intensity of exercise is worth sacrificing that!
 
For more information on a healthy pregnancy, including nutritious recipes and exercise ideas, check out my Predominantly Plant-Based Pregnancy Guide!

Whitney English - MINDBODY
Written by
Whitney English
Registered Dietitian Nutritionist
About the author
A former journalist and entertainment reporter in Los Angeles, Whitney English found her passion in wellness and nutrition. Tired of the quick fix promises she encountered in Hollywood, she became a Registered Dietitian Nutritionist and Certified Personal Trainer, making it her mission to research health trends to help determine the best ways to eat, move, and live for long-lasting health.