Editor Meets Fitness
*Originally Published in Fargo Monthly, November 2018. View on issuu here or at fargomonthly.com here: Crossfit Icehouse, Total Woman, Pure Barre, and Zero Gravity Alternative Fitness.
These Fargo winters aren't easy. It's not hard to slip into a lazy routine and put on a few pounds that you think will be hidden well under a large parka. I especially know the struggle of not wanting to work out. On my daily morning phone-check, the sight of a below-freezing number from my weather app taunts me. In this situation, I barely want to emerge from my flannel sheets, much less go out and exercise. To be honest, I barely want to hit the gym when it's 75 and sunny!
Fitness and taking care of your body is important though. Just because the weather is sickening, it doesn't mean your body should take a hit as well. As someone who is not an avid gym-goer, I've decided to test out a few alternative workouts throughout town.
If I can do it, so can you. Get out there and have fun with it! Staying fit doesn't always mean having to spend an hour on the stair stepper. Here are some fun, adventurous workouts that will make you look forward to breaking a sweat this winter.
CrossFit Icehouse
Starting your fitness journey is never easy. If you want to land somewhere in-between the intensity of CrossFit and the relaxation of yoga, CrossFit Icehouse‘s FLUX course is for you. While Icehouse is based on its CrossFit classes, their FLUX classes have picked up steam and offer something for everyone.
FLUX combines three proven fitness disciplines – yoga, strength training and conditioning in the most unexpected and refreshing way. We focus on gaining lean muscle and burning body fat. Our group class begins with a yoga-inspired warmup, a 5-15 min workout and it ends with a yoga flow to cool down and re-center.
I have to admit that I arrived to this class late and had the embarrassing task of popping in as everyone was already acquainted and set up. Luckily, co-owner Courtney Shoemaker was in the class with me and helped fill me in on what I missed. She told me, “We try to make it super personal in the beginning. We go through everyone’s names and try and make it a little bit more of a back and forth versus just not talking and being super quiet the whole time.” While I missed out on the initial introductions, I still felt the warmth of the environment. “You feel comfortable enough to ask questions if you have questions and the instructors try and approach and help you move well the whole time,” said Courtney.
Icehouse is all about the community. Gyms oftentimes have the reputation of being intense clubs only for the big and buff…or at least that’s what I envision in my mind. Courtney disproved this thought of mine, “The community piece is really what we love about the CrossFit side [of the gym] and that’s something we try to pull into this FLUX space as well.” When I stumbled into class, scrawny arms and all, I was greeted with smiles. I was still nervous to be doing anything associated with the name “CrossFit,” but my fears started to be eased.
Let’s break the class down some. We started with our teacher, Emily Monson, giving us an overview of what we would be working on that night. Terms like “thruster” and “pistol” mean nothing to me in the context of fitness, but Emily gave us a walk-through of the movements that would be used in the class. Part of my fear of going into fitness classes is that I know that I’m clueless and I hate not knowing what to do. The quick rundown at the beginning resolved this.
After an intro, we began with a warmup of yoga to get us limber and start our hearts going. Next we transitioned to our HIIT portion where, on this night, we focused on arms. During this Emily came to me and helped my form on a medicine ball clean, a move I never had much experience with. Before I reached my point of “Oh gosh when will this be done?” the HITT portion wrapped up and it was time for yoga. I was breathing heavy and my muscles were starting to let me down, but it didn’t push me further than what I was capable of. “This can really be a kick-your-butt class, cause it’s not easy, but if you want to take the workout, you can take it at your own pace and slow it down,” said Courtney.
The last 20 minutes of the class was dedicated to an upbeat and energy-infused yoga session. Panic! At The Disco was still playing over the speakers and the poses felt energetic and empowering, in contrast to the stereotype that yoga is sleepy and slow.
I learned that FLUX is a meet-in-the-middle type of class. By blending yoga with HIIT (high-intensity interval training) you get a good workout with a built-in stretch session. If you’re not sold yet, here’s what won me over: the CrossFit workout portion of the class is only 5-15 minutes long. I think we all are capable of dedicating about 10 minutes to a high intensity, killer workout.
“The idea is that wherever you’re at in your fitness journey, it’s a good fit. It’s great to be able to get in and get in a quick 50-minute workout and check all the boxes and feel great and refreshed,” said Courtney.
I can’t think of a better way to summarize my experience with this class than a sentence I overheard one of my classmates say to the teacher at the end of the class, “that wasn’t that bad!” She was right. It was hard work and I felt the burn, but the moves were all modifiable and I completed it feeling empowered.
What to Wear
Come in knowing that you’ll be sweating and getting into some deep stretches. Anything you’d feel comfortable working out in while getting a full range of motion will be just right for this class.
What You’ll Feel the Next Day
FLUX alternates workouts daily. Sometimes you’ll have a leg day focus and other days you might have an arm workout. Attending multiple days a week will allow for a full-body workout and therefore some full-body soreness. On my arm day, I felt the pain in my shoulders, the front of my chest and in my core.
Other Class Offerings
CrossFit
Icehouse Challenge
Nutrition Coaching
Olympic Lifting
Yoga for Athletes
Total Woman
How does a nurse go from manning hospitals to teaching pole fitness classes? Pam Thorson came about alternative fitness upon getting tired of boring, traditional fitness classes that were painful for her knees. She knows from experience that each individual has their own personal health problems. This, plus her nursing background, allows her to run the studio with a focus on overall wellness, rather than just dropping pounds and firming muscles.
Pam’s vision of a studio was one where classes could intentionally be kept small. The smaller class sizes allow for personal attention to each person and the instructors are able to give students adjustments based on their individual needs. As someone who has had her own journey with various injuries and ailments, this mission was comforting to me. Yes, the classes would push me, but Pam assured me that they would not make me do anything that was going to be a detriment to my ongoing move to a healthier lifestyle.
Maybe someday I’ll feel bold enough to try a pole fitness class that the studio is so known for, but for this trial run I was intrigued by “POUND Fit.” Total Woman describes this class as:
“Using lightly weighted drumsticks engineered specifically for exercising, POUND transforms drumming into an incredibly effective way of working out. Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements.”
The class is designed for all levels of fitness and each move throughout the class can be adapted to fit your own abilities and stamina. Before the class, Pam warned me that I wouldn’t get out of the class dry…it was going to be a sweaty time.
While deep down I was nervous to put myself out there, those fears were blocked by how warm and welcoming the whole environment was. I didn’t know any of the nine women enrolled in the class with me, but I felt like we were all in this together. You could tell no one was ashamed to take a breather, grab some water or do a step in a modified way.
Before we began, the instructor said to us, “Don’t be afraid to mess up. There are no mistakes, only drum solos.” This statement really set the pace of what the feel of the class would be like. We all laughed along with each other as we tried to get the hang of it. In addition to this camaraderie, the class is done in low lighting, creating a veil of privacy. The darkness allows you to focus on yourself rather than watching your neighbor, which goes both ways. You can feel confident knowing no one is watching you too carefully.
All this being said, this was not an easy class. The 45 minutes were jam-packed with continuous movements and focuses on various muscle groups. The class uses bright green drumsticks and echoes drumming motions. Clacking the sticks together in rhythm and beating them onto the ground is invigorating, as well as a great stress reliever. “Sometimes if I have a frustrating day, I like to step into a [POUND] class and just let it all out,” said Pam.
What really helped this class move along was the music. Pam noted that the studio has music licenses so they are always playing the most current, hot hits, not just stock music or covers. The songs in combination with the aura of positive energy provided the perfect atmosphere for letting loose, getting pumped, toning up and generally just rocking out and having a great time.
I’ve never finished a fitness class feeling so fulfilled. I was feeling the burn from the very start, but the upbeat music and the dance-like movements kept things fresh and I never felt bored or too focused on the muscle burns I was feeling. In the end, I was sweating and walking in a stiff waddle, but I felt refreshed and like I really accomplished something.
What to Wear
This class is done barefoot, so no need to worry about purchasing new workout shoes. Everyone in my class was wearing a variation on leggings and a tank top, so no specialty gear is needed whatsoever.
What You’ll Feel the Next Day
Before I even left the studio, my legs were shaking and sore. The flight upstairs up to my townhouse was a struggle, but it was a good type of sore. I could feel that my muscles got a good, deep burn out of this class.
Other Class Offerings
Intro to Pole
Beginner Pole Series
Progressive Pole Series
Body and Band
Full Figured and Fabulous
Private Parties!
Pure Barre
Precise. Proud. Balanced. Passionate. These are words used to describe Downtown Fargo’s newest gym, Pure Barre. Pure Barre opened its first North Dakota location October 1 and already has had an outpouring of community affection. The first day of business, classes were full and sold out and customers were already signing up on a waiting list. In the wake of this newness and popularity, be ready for a full class.
The Pure Barre chain is the original barre fitness class. I had heard so much about this gym and was excited to know that a location was now here in Fargo. As someone who is scared of heavy weightlifting, the appeal of a barre class was calling to me. Instead of heavy lifting, the class combines elegant ballet movements with fitness, using holds with small, controlled movements. The company website describes this class as:
Pure Barre is a collection of 45-50 minute total body workouts. At the core of our technique, we use a thoughtful series of low impact, isometric movements that are designed to produce results. You’ll use the ballet Barre and other light equipment as you move through class, focusing on different areas of your body.
This class will be fast-paced, energetic and full of individuals who love pushing their bodies to the max. Pure Barre provides a new way to think about group fitness. While you are in a group setting, the classes are structured and focused, providing a tunnel vision on your own actions.
Precision is key with Pure Barre. This is not a workout about big, sweeping movements and hefty weights. Co-owner Nichole Allmendinger said, “Our workout is all low impact, small repetitive deep muscle movements. We don’t use the large muscle groups so much as the smaller, connecting muscles. And a lot of repetitions.” At first research, I thought, “Hey this can’t be too bad. It’s just using my body weight and tiny motions!” But looks can be deceiving. I was exhausted within the first 10 minutes and I knew I wouldn’t be able to walk straight the rest of the week (in the best way possible).
Each class has a set structure, but with variations so that your day-to-day classes will always be a bit different. The class began with a warmup and then went straight into floor work. There, we warmed up our core, which included a 90-second plank, something each class includes. This plank was a struggle for me but served as a good benchmark of something I could achieve someday if I stuck with it. Next, we worked on our arms and shoulders with the small weights, I chose the two pound ones, but three and five pound ones were also available. Three different thigh muscle exercises came next and naturally progressed into “seat,” or backside, techniques. The class closed out its workouts with what we began with, more core and back workouts. The following stretching section was much needed and appreciated.
I found this class challenging and fast-paced. This is one of those classes where you want to come back soon and master the techniques and movements. I know it’s a “no-no,” but I must admit that I was looking around the room a lot to make sure I was doing everything correctly. There’s certain terminology used that might not be clear to a newbie, but not to fear, we have provided a guide of terms to study up on before your first class.
This class is a fantastic workout and an upbeat experience (who can resist the fun techno tunes?) and established focus and coordination are key. “The classes go so fast because your mind is engaged the whole time. It’s great because once you get into the rhythm, the music just moves you and you can kind of tune out sometimes and just have a good time while you’re working out,” said Nichole.
I appreciated the pace of the class and how it didn’t allow me the time to feel like I was struggling. It moved fast and by the time the lights dimmed for our warm-down, I was surprised that it was done. The feeling of accomplishment and the rush of endorphins you feel after doing such a well-rounded full-body workout is incomparable. I now get why this is class is a nationwide success for all types, seasoned athletes and newbies alike.
What to Wear
This is a no-shoe zone, but you are required to wear socks. What works best is barre socks with non-slip grip soles. I learned the hard way that slipping feet distracts from a good workout. Luckily, they sell barre socks (and other various workout wears) right in the shop. Leggings or capris (not shorts!) are also a good idea so that you have some modesty while doing the exercises on the floor.
What You’ll Feel the Next Day
Your seat and your core will be burning. The following day, I felt every single one of my abs aching and standing up from my desk chair was a struggle. Also expect to get the muscle shakes, which is completely natural and nothing to be scared of.
Side Bar(re): Terms to Learn Before Class
Tuck: A movement that involves contracting the abs back causing the hips to rotate forward to elongate the spine.
Hold: A movement held in its deepest, tightest, lowest position to achieve isometric contraction.
Pulse: A downward movement from the lowest point of the stretch/pose, usually done to the tempo of the music playing.
Bendstretch: A tiny quiver in the joint followed immediately by an extension and contraction of the muscle being worked.
Pressback: Typically refers to a movement of the knees backward while keeping a heavy tailbone position. The two motions create the opposing forces at work to lean and tone the muscles.
Zero Gravity Alternative Fitness
As the name implies, Zero Gravity Alternative Fitness is anything but your average gym experience. I gave their Aerial Silk Fitness class a try, a class their website describes as:
“An expressive and playful workout using ‘silk’ hammocks. Elevate your heart rate and deepen your body connection through dynamic movement, tricks and conditioning. Develop arm and core strength, coordination and grace. All fitness levels are welcome, there is no prerequisite for this class.”
I’ve been to a Cirque du Soleil show before, so I wasn’t completely buying the idea that this class was for “all fitness levels.” Flipping upside down with only a bright pink silky hammock keeping me from smashing into the concrete floor was a bit intimidating.
Before the class began, I spoke with co-owner Gina Bushey. I expressed to her that I was nervous and she must have picked up on my feelings of awkwardness as she said, “There’s always so much awkwardness when you first start because everyone is really self-conscious. It takes a little bit of time before you realize that nobody’s looking at you or watching you. Everyone is worried about themselves and there’s a lot of camaraderie in that. There’s a lot of support that comes along with starting at the bottom and growing together.” And starting at the bottom I was. I was fully ready for everyone in the class to be watching my every, baby-giraffe-level-of-awkward move.
But Gina was right. The class is capped at a maximum capacity of seven students, so no one participating feels lost in a sea. The class instructor, co-owner Misty Tomchuk, came over and corrected my posture and even helped lift me into positions the right way throughout the class. My fear was that everyone would be gracefully in an in-air pretzel and I would still be struggling to get on the hammock correctly, but we were all in this together.
The class began with some simple stretching so that our muscles were warm and ready to go. After we got loose, we began with some stretching that incorporated the silk hammocks. After the stretching, we began to get more ambitious. Soon, I found myself floating in the air in a plank position with only the hammock supporting my pelvis. After I hit this milestone, we moved onto more formidable poses, including an inverted butterfly and one-legged king pigeon pose.
The progression of events felt natural and we were eased into each step. By the time we got to the part where we would be dangling upside down, I was already feeling confident. The idea of doing such a thing no longer felt like an impossible task, but rather a fun challenge that I knew I could overcome. It was like a dare that I was excited to execute. The more we did, the more daring I felt. When it was announced that it was time to wrap up with a floating savasana cool-down, I wasn’t ready to quit just yet. I was ready for more!
In closing, Gina noted, “You really need to come in and experience it. A lot of people have misconceptions about what we do here, but we are very fitness based. Our goal when we opened the studio was to take some of the things that were important to us, pole fitness, aerial fitness and yoga, and make them more mainstream and accessible so that people didn’t feel like they had to be intimidated or have unanswered questions.”
What to Wear
I made the mistake of wearing a loose crop-top to this class. While I felt confident and cute when walking into the class, I ended up feeling exposed when I flipped upside down and suddenly the hem of the shirt was up to my nose. Tighter fitting garments work best here.
What You’ll Feel the Next Day
I was surprised by my inner thighs hurting the next day. The muscles that were aching were ones that I had never felt hurting before! In addition to the inner thigh pain, I also felt a bit in my abs and core.
Other Class Offerings
Pole Fundamentals I, II, III
Aerial Pole I, II, III
Advanced Pole I, II, III
Elite Pole
XaBeat Dance Cardio
Aerial Yoga
ZG Stretch, ZG Strength
Barre
Various Supplemental Pole Classes
