Brickhouse Cardio Club Gahanna @bhgahanna - Tumblr Blog

10 Ways You’re Ruining Your Healthy Meal Your salad has more toppings than produce If you’re enjoying a lunchtime salad, adding handfuls of cheese, bacon, and creamy dressing on top of your greens probably won’t work in your favor. Looking for crunch? Add in raw veggies or apple slices. Want to add some richness? Try sprinkling on olives, anchovies, or a tablespoon of pungent cheese—like feta or extra sharp cheddar—bold flavors mean a little goes a long way. Classes for Friday 4/13 5:30 am - 6:30 am Bodyflow® brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

10 Ways You’re Ruining Your Healthy Meal You love the deep fryer A pan-fried salmon fillet can certainly be a delicious weeknight dinner, but baked salmon would be even healthier (and taste great, too!) Using ample amounts of oil or butter to fry or saute can quickly add up calories—try steaming, grilling, baking, or using a sous vide to scale back on fat. Classes for Thursday 4/12 5:30 am - 6:30 am Bodypump™ 🏋🏼 5:55 pm - 6:25 pm Sprint™ 🚴 5:55 pm - 6:25 pm Grit™ Cardio 6:30 pm - 7:30 pm Bodypump™ 🏋🏼 7:40 pm - 8:40 pm Zumba® 💃💃 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

10 Ways You’re Ruining Your Healthy Meal You drown your greens in dressing Salad dressings are essential, and there’s no way we’d tell you not to use them, but bottled dressings can overwhelm the power of your greens if you’re too heavy handed. For a healthier salad, portion out single serving or a make homemade dressing at home Classes for Wednesday 4/11 5:30 am - 6:00 am Grit™ Strength 6:00 am - 6:30 am CXWORX™ 6:00 pm - 6:45 pm Bodypump™ (45 minute format) 💪 6:50 pm - 7:35 pm RPM™ 🚴 7:40 pm - 8:40 pm Bodyflow® 🙏 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

10 Ways You’re Ruining Your Healthy Meal You’re overusing condiments Healthy condiments can jazz up even the most boring meal, but adding an extra dollop of mayonnaise or creamy sauce will definitely increase your sodium, calorie and fat intake. Make your own healthy alternatives to store-bought condiments and use them sparingly. Classes for Tuesday 4/10 5:30 am - 6:30 am Bodypump™ 🏋🏼 5:55 pm - 6:25 pm Sprint™ (HIIT on a Bike!) 6:30 pm - 7:30 pm Bodypump™ 🏋🏼 6:30 pm - 7:30 pm Bodyflow® 7:40 pm - 8:40 pm Zumba® 💃💃 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

10 Ways You’re Ruining Your Healthy Meal You get seconds (or thirds) A kale salad is great, but that doesn’t mean you have carte blanche to double (or triple) your portion size. Sticking to a single serving ensures you’re not doubling up on calories, fat, sugar, or sodium. If you’re still feeling peckish, try a healthy snack before your next meal—or one of these tips to avoid a fourth meal altogether. Classes for Monday 4/9 6:00 pm - 6:30 pm CXWORX™ 6:00 pm - 6:45 pm Monday Mash-up 6:50 pm - 7:35 pm Bodycombat™ 💪 6:50 pm - 7:35 pm RPM™ 🚴 7:40 pm - 8:40 pm Bodyflow® 7:40 pm - 8:40 pm bootybarre® brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine CREATE A BETTER SLEEP ROUTINE The recommended seven to nine hours of sleep are an extremely important time for your brain and body. In fact, cutting your snooze short by just one hour can directly affect your health. Everything from your mood to your immune system to your risk of weight gain can get thrown off kilter if you aren't getting enough sleep. But getting proper rest isn’t as simple as getting in bed at a certain time. “When you go to sleep, melatonin levels should rise as cortisol falls, but checking your work emails from your phone at 11 PM spikes cortisol and blocks melatonin production,” according to Dr. Mike Dow, psychotherapist and author of "Heal Your Drained Brain: Naturally Relieve Anxiety, Combat Insomnia, and Balance Your Brain in Just 14 Days." Dow offers this advice for creating more structure at bedtime and guarding your brain from the effects of bad sleep. “Decide what time you're going to bed and set a timer on your phone for one hour before that time. When that timer goes off tonight, put your phone on airplane mode. No more emails. Turn off your TV and computer. Dim your lights. Get ready for bed and the day ahead of you.” Classes for Sunday 4/8 10:00 am - 10:45 am Bodypump™ 11:00 am - 11:30 am CXWORX™ 11:45 am - 12:45 pm Bodyflow® 🙏 1:00 pm - 2:00 pm Zumba® 💃 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine UNPLUG Taking a break from your digital world is an easy way to recharge. “Spring is my seasonal reminder to slow down and practice more mindfulness in everyday mundane tasks,” says Ashley Rose Howard, meditation teacher at Exubrancy, a national wellness provider. Taking a few deep breaths before getting out of bed can help mornings feel less rushed, she explains. In addition, she recommends keeping your phone out of reach during your morning commute. Instead, take note of the signs of spring blossoming around you. “Outdoor walking meditations are also a great practice to boost mental health and stimulate the senses. The more aware we are in the moment, the less distracted we are in the mind.” Classes for Saturday 4/7 All New Releases!! 7:45 am - 8:30 am RPM™ 78 Launch 8:00 am - 8:30 am Grit™ Plyo 8:45 am - 9:45 am Bodypump™ 105 Launch 10:00 am - 10:30 am CXWORX™ 30 Launch 10:45 am - 11:45 am Bodyflow® 80 Launch brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine GIVE GARDENING A GO Spring is the time to get your seeds planted and start growing some produce. “Even if you only have a patio or deck, you can create a pot or growing box of vegetables and produce some of your own vegetables. You can also dedicate a certain part of your lawn or flower beds to growing gorgeous vegetables,” says Sharon Palmer, RDN, The Plant-Powered Dietitian. Growing your own garden pays off in a number of ways. “Studies show that people who home garden are happier and eat more healthfully,” says Palmer. She recommends starting with a tomato plant, basil, parsley, greens, carrots, zucchini or radishes, which are some of the easier veggies to grow. Kate Scarlata, RDN also recommends spring veggies, whether you garden or not. Eating a variety of seasonal produce, such as baby salad greens, carrots, fennel, asparagus and green beans, provides a wide range of fibers. Scarlata explains that certain fibers feed the good gut microbes, while others keep things moving along your digestive tract. “A variety of veggies in the diet is shown to bolster gut health,” she says. Classes for Friday 4/6 5:30 am - 6:30 am Morning Mash-up brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine FIRE UP YOUR WORKOUTS Take your fitness to the next level by adding in tabata interval workouts at the end of your routine. These four-minute bursts of high-intensity training can maximize your workout and your results, according to Nashville-based celebrity fitness trainer, Josh Rogers, who recommends alternating between 20 seconds of max training followed by a 10-second rest for a total of eight rounds. “These workouts are fast-paced and fun, and burn up tons of calories,” he says. His sample routine: Use a burpee and plank jack as your tabata exercises. Perform 20 seconds of burpees followed by a 10 second rest, then 20 seconds of plank jacks followed by another 10 second rest, and repeat for four minutes (a total of eight rounds). Classes for Thursday 4/5 5:30 am - 6:30 am Bodypump™ 🏋🏼 5:55 pm - 6:25 pm Sprint™ 🚴 5:55 pm - 6:25 pm Grit™ Cardio 6:30 pm - 7:30 pm Bodypump™ 🏋🏼 7:40 pm - 8:40 pm Zumba® 💃💃 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine GET OUT IN THE SUN FOR 10 MINUTES Nutrition expert Frances Largeman-Roth, RDN, and author of Eating in Color, says that come spring, most of us are in a vitamin D deficit. “It’s smart to get a small amount of unprotected sun exposure — say 10 minutes a day — in order to let your body produce the vitamin (apply sunscreen after that),” she says. “Vitamin D is linked to helping prevent everything from osteoporosis, to heart disease and certain types of cancer. And no one can argue the fact that sunshine just makes you feel awesome.” Classes for Wednesday 4/4 5:30 am - 6:00 am Grit™ Strength 6:00 am - 6:30 am CXWORX™ 6:00 pm - 6:45 pm Bodypump™ (45 minute format) 💪 6:50 pm - 7:35 pm RPM™ 🚴 7:40 pm - 8:40 pm Bodyflow® 🙏 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine JUST GET OUTSIDE Sure, there are plenty of outdoor activities to enjoy when the weather gets warmer, but simply getting out of the house, office, apartment or wherever you’ve been hibernating can be beneficial, too. “Grab a blanket and find a spot to take in nature,” suggests celebrity trainer and self-care expert, Rosalia Chann. “You don’t need to be active 100 percent of the time,” she adds. Chann explains that the outdoor setting can help relieve stress and can also provide an opportunity to be present and enjoy people you love — both ways to round out your self-care routine. Classes for Tuesday 4/3 5:30 am - 6:30 am Bodypump™ 🏋🏼 5:55 pm - 6:25 pm Sprint™ (HIIT on a Bike!) 6:30 pm - 7:30 pm Bodypump™ 🏋🏼 6:30 pm - 7:30 pm Bodyflow® 7:40 pm - 8:40 pm Zumba® 💃💃 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

8 ways to spring clean your health routine GIVE THE CONFERENCE LINE A REST Liz Wilkes, CEO of national wellness provider, Exubrancy, suggests taking walking meetings over virtual ones. “I love to use the warmer spring weather as an opportunity to get out of the office for walking meetings. Walking meetings help spark creativity, build deeper connections with colleagues and counteract the effects of sitting for extended periods of time. Plus studies show that natural light significantly increases energy and productivity,” she explains. Wilkes also offers this pro tip: “Map your route in advance so you don't have to interrupt your conversation with navigation decisions!” Classes for Monday 4/2 6:00 pm - 6:30 pm CXWORX™ 6:00 pm - 6:45 pm Monday Mash-up 6:50 pm - 7:35 pm Bodycombat™ 💪 6:50 pm - 7:35 pm RPM™ 🚴 7:40 pm - 8:40 pm Bodyflow® 7:40 pm - 8:40 pm bootybarre® brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

Happy Easter! The Myth of the Fat-Burning Zone Mixing high-intensity workouts with more moderate workouts is the best way to burn fat in a safe, sustainable way. When it comes to exercise, a mix of intense exercise and moderate exercise is important if your ultimate goal is to lose fat. (By the way, so is paying attention to your nutrition, sleep, stress levels, hydration, recovery, and a whole host of other factors.) Both Arciero and McCall suggest making every third workout really intense, and filling your other days with moderate-intensity exercise—yes, that means an intensity that puts you in that fat-burning zone. “The whole idea is to be active everyday, but just vary intensities,” says McCall. That way, you can let your body recover and repair itself after a really intense workout, but still move and expend energy while you’re at it. Too much high-intensity work can lead to injury and burnout, but you shouldn’t ignore it altogether if your goal is to burn fat. Like most things in life, striking a balance in your fitness routine is the best way to make it sustainable and help you get the results you want. Sunday 4/1 - No Classes Today (at Brickhouse Cardio Gahanna, OH)

The Myth of the Fat-Burning Zone When you up the intensity, you can burn just as much fat, if not more, in less time—even if carbs account for a larger percentage of your overall calorie burn. Bonus: High-intensity exercise also increases how many calories you burn in the couple days following exercise, which is known as the afterburn effect. McCall says that people tend to overestimate the effects of afterburn, but it does exist, albeit as a minor factor in your overall calorie expenditure. Classes for Saturday 3/31 7:30 am - 8:30 am RPM™ 8:00 am - 8:30 am Grit™ Strength 8:45 am - 9:45 am Bodypump™ 10:00 am - 10:30 am CXWORX™ 10:45 am - 11:45 am Bodyflow® brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

The Myth of the Fat-Burning Zone So, at the end of the day, if your goal is to burn fat, burning more calories overall is more efficient than working out at a lower intensity to stay in a so-called fat-burning zone. At a lower intensity, you're burning fewer calories overall, Arciero says. “While the percentage of fat burning might be higher, the total number of calories you’re burning is less than what would happen if you were exercising at a higher intensity.” Classes for Friday 3/30 5:30 am - 6:30 am Zumba® brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

Almost three and a half years ago we opened Brickhouse Gahanna with a passion for teaching fitness classes and a dream of bringing the best in group fitness to the Gahanna area to help people find ways to improve their health. Unfortunately the cost of bringing this dream to reality has been more than we anticipated and we can no longer sustain the business. . So, it's with a very heavy heart and great sadness that David and I have must inform all of you that we have come to the extremely difficult decision to close the studio. Our last day of classes will be on Monday 4/30/18. . Until 4/30/18 we will continue to have classes as planned. . We cannot begin to express how much all of you have impacted our lives and how honored we are that you chose to entrust your health & fitness journey to us. The progress and health gains we've seen in all of you, coupled with the connections and friendships we have gained made this one of the most difficult decisions we have ever made. We hope that you will continue with your journeys after we close our doors. None of our fabulous instructors are going to stop teaching so as we remain in contact with each other through social media we will keep you informed of where we all end up teaching. Hopefully we get to see you in our classes in the future. . If you have any questions or concerns please don't hesitate to reach to us by email, phone, Instagram or Facebook. Again, thank you for believing in Brickhouse and here's to looking to the future and new opportunities for all of us! . Kris & David Chick (at Brickhouse Cardio Gahanna, OH)

The Myth of the Fat-Burning Zone When you work out at a high intensity, you burn more calories overall. Higher-intensity exercise pushes multiple systems in the body—including the cardiovascular and respiratory systems—to work harder and faster so that we can keep moving and functioning at this intense level, Arciero explains. For example, the heart has to contract quicker to supply enough blood (which carries oxygen and nutrients) to working muscles; the respiratory system has to work harder and faster so we can breathe at this rapid pace. Any time our organs and muscles have to work harder than normal, they’ll need more energy (or, calories) to do so. To understand this better, think about walking versus running, suggests exercise physiologist Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast. Walking, you’ll primarily metabolize fat for fuel, but you will burn fewer calories than if you had run the same distance. Plus, “in the time it takes to walk 3 miles, you could probably run 4.5 miles,” increasing your caloric expenditure even more. Classes for Thursday 3/29 5:30 am - 6:30 am Bodypump™ 🏋🏼 5:55 pm - 6:25 pm Sprint™ 🚴 5:55 pm - 6:25 pm Grit™ Cardio 6:30 pm - 7:30 pm Bodypump™ 🏋🏼 7:40 pm - 8:40 pm Zumba® 💃💃 brickhousecardiogahanna.com (at Brickhouse Cardio Gahanna, OH)

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