Instead of jogging or hitting the StairMaster, how about challenging yourself with boxing, aerial yoga or spinning classes?
Buz Nachlas
Local Motion Studio owner Sarah Craig demonstrates an aerial yoga move.
Sarah Craig, owner of Local Motion Studio, teaches aerial yoga at her studio tucked away on S. Dove Street in Alexandria near a gourmet popcorn shop and army surplus store.
Aerial yoga uses a hammock that allows students to perform postures that they might not ordinarily attempt on a yoga mat.
“Anyone can do aerial yoga,” she said, noting she has students ages 16 to 75. “No yoga or aerial arts experience is necessary. You don’t have to be super flexible or super strong. Those are things you will gain from a regular aerial practice.”
While you don’t need to be super strong, some core and overall body strength is helpful, Craig said. “Our instructors will offer exercises and modifications to help build that strength.”
Some of the benefits of aerial yoga include:
- Rapidly increasing flexibility while improving balance and core strength.
- Moving more fluidly and attaining proper alignment naturally
- Decompressing the neck and spine
- Putting less pressure on hands, neck, shoulders and joints than floor poses
- Achieving more advanced postures while being supported
- Using gravity to deepen stretches
- Experiencing the benefits of inversions without risk of injury to neck or spine
- Enhancing deepening and advancing floor practice
Those suffering from certain injuries and medical conditions should avoid aerial practice, Craig said. Such conditions might include untreated high or low blood pressure, recent surgery, glaucoma, recent brain injury and other chronic cardiovascular conditions. Women who are pregnant should not start a new aerial practice and post-partum women should wait at least 12 weeks before beginning an aerial practice.
And if you’re looking to just jump-start your fitness routine or starting to exercise after going dormant? “Just show up!” Craig said. “Showing up is the hardest part and once you do you will never regret it.”
In addition to offering three aerial classes per week, Local Motion Studio also offers various aerial workshops throughout the year, such as aerial play, yoga nidra, soundhealing, restorative aerial and kids aerial. The studio also offers classes in pilates, barre and dance.
To take aerial classes at Local Motion, you must take the intro to aerial yoga workshop first, which are held twice a month. “This will teach you the basic holds and wraps so you will be able to follow along in our regular aerial classes,” Craig said. “We are in the process of expanding our aerial program and that will include different levels and different types of aerial classes.”
The studio also offers an aerial yoga fundamentals teacher training program. The next one will be held Oct. 5-8.
Ascend Cycle
Chris Militzer
Instructors at Ascend Cycle in Del Ray demonstrate how it’s done.
Ascend Cycle was born from Kathryn Zajac’s love of indoor cycling and her hope to create a space for riders to unleash the power they hold within. Zajac, who goes by “Kat,” said the mission at Ascend is to “Become a better version of yourself.”
The motto was born of this idea that all we need is the right platform to discover what we’re truly capable of, she said. “For me, the bike has always been the place where I could completely let go — I forget the outside stressors, I let go of the self-doubt, I connect to the beat and I prove that with some effort, I can feel strong and empowered.”
Ascend Cycle has been in Del Ray for almost four years. Last December, Ascend opened up a second space in the same building, called Ascend Underground, which is where they hold interval and strength classes, designed to complement studio cycling by building muscle and increasing core strength.
The classes at Ascend are structured on an interval training format and this technique helps riders reach goals faster than steady state cardio. “It’s great for cardiovascular fitness, stress relief, weight loss and overall mental health,” Zajac said. “Many riders in our community use classes at Ascend as cross-training to help them prepare for upcoming running and cycling races.”
Indoor cycling is low impact, Zajac noted, and is a great form of exercise for most people. And classes are scalable, so its appropriate for both beginners and experienced athletes because the rider controls their own resistance based on the guidance of the instructor.
“Our instructors will provide the suggested speed (RPM) based on the beat of the music and how hard our riders should be working, but ultimately, the rider is in control,” she said. “And our classes are built on the concept of perceived exertion — we want riders to be able to close their eyes and check in on themselves by noticing, physiologically, what’s happening with their body, how hard they’re working. It’s a great way to relearn how to listen to our bodies, and how to disconnect from our very stimulus-heavy society.”
Riders have access to performance metrics during and post-class, “but we encourage a more internal measure — a ride where you really have to pay attention to yourself, and give yourself the time you deserve,” she said.
The most popular classes at Ascend tend to be during the early morning and weekend hours. However, Ascend offers classes mid-morning as well as in the evenings. “Our happy hour rides that we host on Friday nights also draw a crowd!” Zajac said.
First-time riders can notify Ascend that they’re new to a class. The front desk reps will help you get checked in and fitted for shoes, and the instructors are welcoming to new riders, making sure their bike is set up properly and coaching them throughout. The most intimidating part? Just deciding to come, Zajac said. “After that, we’ve got you!”
“Most importantly, we believe that Ascend is more than just a fitness studio,” Zajac said. “We are a community. Friendships are made and our clientele and team show up and support each other. We even had an engagement proposal in one of our classes!”
UFC Gym Alexandria
Buz Nachlas
Damian Bradshaw demonstrates a workout at UFC Gym in Alexandria.
If you’re looking to get into fighting shape, consider joining a boxing gym. You’ll find several in the area including UFC Gym Alexandria,, 528 N. Henry St. (You can even celebrate your workout afterward at the Starbucks next door.)
The gym — which mainly caters to women — offers classes for every fitness level. Whatever your goal is — losing weight, increasing strength or sports conditioning — there are daily classes that include boxing, kickboxing, functional training, youth programs, Brazilian Jiu-Jitsu & personal training to help you reach those goals.
So what do people think about this gym? UFC Alexandria earned four out of five stars on Yelp from 31 reviewers. Christina wrote: “If you want to actually get in shape and feel like you are getting your money’s worth join a boxing gym. From motivating teachers to a good mix of classes and times this location can’t be beat.”
Hours at the gym are 6 a.m. to 9 p.m. and 6 a.m. to 8 p.m. Fridays, 9 a.m. to 3 p.m. Saturdays and 10 a.m. to 2 p.m. Sundays.
