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Workout

Republic Fitness

Tips for Working OUT from Home

By What's New, Workout

We’re WFH for what feels like forever, but are you maximizing your time at home? It’s so easy to fall out of routine and into a rut with all that’s going on, but it’s important to prioritize your mental and physical health and MOVE your body! 

At Republic Fitness and Healthworks, we’re committed to making it easy for you to find ways to get moving and UP your immune health, regardless of your comfortability with leaving your house or going back to the clubs. Our virtual offerings continue to grow and they aren’t going anywhere, so here are some tips to create a successful home workout routine…

Embrace what you have, and let us help fill in the gaps. Yes, you may have space limitations or couldn’t get dumbbells before all stores sold out for what feels like an eternity… but work with what you have and don’t beat yourself up. For most of our workouts, all you need is enough space for a yoga mat, truly, so find a nice corner and create a little pop-up gym! Even if it means some slightly rearranged furniture, having a set space to “check into” will help with your routine. Plus, we’re offering even more equipment rentals for you, offering you bikes and bundles of Pilates/Barre, Strength, BODYPUMP and Yoga props and equipment to help you with your at-home gym set-up. Learn more here 

Banish the negativity. Don’t flood yourself with thoughts of your limitations. Challenge the negativity and noise, get into a great headspace and don’t be too hard on yourself. No matter how different things may feel, you’re still treating yourself, and you’ll be thankful that you did.

Find the time. You’re home practically 24/7 but you still can’t find the time? We get it, and we’re probably all working longer and weirder hours than before, but similar to finding time to go to the gym, schedule out your workouts. Sign off by 6pm to get in a workout before dinner if that’s what you used to do and loved doing. Wake up with a Yoga class. Set your alarms, block off your calendar and schedule a meeting to WORK OUT. Plus, the more you do this, the more routine it will all feel. 

Try something NEW! Play around with our classes or heck, try Accountability Coaching (it’s free!) or cash in on your first free Remote Training session (did you know that Remote Training includes our trainers coming to you?!) We have so many different offerings available, from the classes you know and love with longtime instructors, with some fun new options and incredible new instructors. If you ever feel discouraged from struggling with a class or not “having equipment” (we will always offer modifications!), reach out to us or try something new. For example, missing Zumba? Try DANCE or REMIX! Unable to do BODYPUMP at home? Try BUILD or SCULPT!

Learn more about our Virtual Membership here. We’re offering Virtual Classes on Vimeo On Demand, Live Classes on Zoom, Remote Training and teamTRAINING (as well as outdoors) and Outdoor Fitness Classes, all in addition to the in-club options we have. There is truly something for everyone, so let’s get MOVING!

Republic Fitness

Check IN and WIN When You Work Out This Month!

By What's New, Workout

You read that right! For the entire month of September, we’ll be rewarding you for working out with us. Plan your workouts, reserve you Gym Time now… our Check In Challenge launches Tuesday, September 1st!

Whether you’re working out with us from home on a Virtual Membership, joining us for outdoor classes and teamTRAINING, or back in the clubs, we have prize options for every active Republic Fitness or Healthworks member.*

Club Check Ins:
Visit any of our clubs 2 or more times a week and you’ll be automatically entered to win a variety of prizes at the end of the month (simply scan your badge and you’re entered!). The challenge runs from 9/1-9/30 and the winner will be announced on 10/1.

Club Check In Prize: 

  • Dues on us for the remainder of the year
  • 5, 55-minute Personal Training sessions**

Instagram Check Ins:
In addition to our Club Check Ins, we will be offering weekly prizes for anyone who tags us @Republic_Fit and your workout. Enter as many times as you work out, whether it’s a club workout, remote, virtual or outdoors… we just want to see how you got moving with us! 

  • To enter, you must have a public Instagram account and tag us in post @Republic_Fit. Stories are great and we love seeing them, but for us to track and count entries, you must tag us in a public, static post and tell us about your workout!
  • If you do not have a public Instagram account, we unfortunately have no way of seeing your posts. If you’re typically private but want to participate, we recommend adjusting your settings just while the challenge is occurring
  • Don’t have an Instagram account? Fear not, you can still check in at the clubs to enter! Our Instagram challenge is simply a fun add-on to the September Check In Challenge, so that our Virtual and Remote members can also participate
  • Each “week” of the Instagram challenge ends on Sunday. One winner per week from any Healthworks Group club, announced each Tuesday

Instagram Check In Prizes:

  • Week 1: 5, 55-minute Personal Training sessions**
    • Runs 9/1-9/6; winner announced 9/8
  • Week 2: 1 month of a Virtual Membership for you or a friend
    • Runs 9/7-9/13; winner announced 9/15
  • Week 3: 1 Myzone belt
    • Runs 9/14-9/20; winner announced 9/22
  • Week 4: 5 teamTRAIN Singles
    • Runs 9/21-9/27; winner announced 9/29
    • Sessions can be redeemed Outdoors or Remotely

We can’t wait to see your workouts with us! Please follow us on Instagram for Challenge updates, member photos and motivation all month long. We’ve also included an Instagram Story check off template (see below) you can use to track your workouts with us. Let’s get MOVING!

* Please note that the September Check In Challenge is open to ALL paying club members and Virtual Members. If you are currently on a freeze but want to participate, please respond to this email and we can unfreeze your membership or switch you to a Virtual Membership for $14.99 bi-weekly. 

** Prize is only valid with select trainers, but can be used in-club, remotely or outdoors, pending trainer availability.
Republic Fitness

The Afterburn Effect

By blog, Workout

Topic: The Afterburn Effect

Afterburn, also known as EPOC (Excess Post Exercise Oxygen Consumption) is a term used for the effects that take place after your workout has been completed. Even though you have completed your workout and are on to the next item on your agenda, your body is still working its way to recovery.

Here’s some science behind it!

EPOC – EPOC describes the amount of oxygen required to get your body back to its resting level of metabolic function.

Your body uses oxygen to replace the energy and muscle glycogen (carbohydrates) you used while working out. The more oxygen used, the more calories you will continue to burn post-workout. The amount of oxygen used will be different for every individual, therefore you won’t know exactly how much afterburn will take place. Some factors that play a role in calories burned include; gender, age, lean body mass, fitness level and the intensity of the exercise.

Studies have shown that HIIT (high intensity interval training) workouts and Tabata workouts tend to produce the most afterburn effects vs. a workout that is in a steady state. Typically, if you are working out somewhere between 70-85% of your max heart rate, you will have more success in achieving afterburn. Don’t be confused, you can still benefit from afterburn while lifting weights! Be sure to keep up your intensity throughout the duration of your workout.

How can our gym assist you with hitting HIIT training during your workouts? Republic Fitness offers a Myzone belt which allows people to track their heart rates. This belt will notify you once you are at 80% of your heart rate capacity. These belts are offered right here at the gym, so no need to go searching! Use the links below to take a look at some of our Myzone team training classes as well as more detail about the Myzone belt!

https://healthworksfitness.com/teamtrainmyzone/

https://www.myzone.org/

Overall, it seems as though afterburn is influenced by intensity vs. the duration of the exercise. Great news is you could potentially cut down on the hours in the gym, BUT you need to be putting in additional effort during your workout.

Your metabolism is constantly working to help the body function, so keep in mind your body is constantly burning calories…yes, even when resting! But, afterburn is a major factor in burning those extra calories and burning away some excess fat.

workout

Free Boston Summer Workouts

By Workout

After sitting at a desk for 8+hours a day, the last thing I want to do is stay indoors on a beautiful day. Lucky for us Bostonians, the Beantown outdoor fitness scene from June-September is robust with workout options for everyone. Whether you like yoga, HIIT, barre, Crossfit or Zumba – the Boston summer scene has a FREE workout for you! Lace up your trainers, grab a friend and head to one of these scheduled events under the sun. Read More

make cardio count

5 Ways to Make Your Cardio Count

By Workout No Comments

Beyond tallying up minutes, how can you make cardio count? The American College of Sports Medicine recommends getting 150 minutes of exercise of moderate intensity per week. That’s doable, you think. Is just hitting that number enough to keep you motivated when you’re strolling up to the treadmill for the umpteenth time this year? If you’re human, there will likely come a time when knowing a heart-pumping workout is simply “good for you” isn’t enough to keep you moving.

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kettlebell

Equipment Highlight: Kettlebell 101

By Workout No Comments

If you haven’t swung a kettlebell before, now’s the time! The funky looking fitness toy has been around for centuries for a reason. The concept of a kettlebell is simple. It is a heavy iron ball with a fixed handle on top. What really makes them special, though, is that using them regularly can yield unique results.  Read More