Power Up, Pace Down
As we move through each phase of life, we see changes in hormonal patterns that impact everything from metabolic function to our ability to cope with stress, recovery levels and how much energy we have. In Power Up, Pace Down, we guide you through working out in line with the two most significant phases of the monthly cycle; the first half of the month, the follicular phase and the second half, the luteal phase. Both of these phases have advantages for your body that we can harness so you gain the most from the hormonal peaks and flows of our body's natural cycle.
Follicular Phase, Power Up. Day 1- 14 of your cycle
You start to feel your energy levels return as estrogen and progesterone begin to rise. This is a good time to try new classes, mix up your favourites and maximise your feelings of wellbeing. You may feel your motivation and focus levels rise with the upturn in the hormone testosterone. Work out for longer and include these resistance classes into your regime. At this point in your cycle, you can maximise muscle strength and tone. Choose workouts from the first half of this program for your most beneficial results.
Luteal phase, Pace Down. Day 15-28
Slow from within. Let's take things down a little and listen to what our bodies need during a phase where stress tolerance is lower and energy levels can dip. Stretch, breathe and release into workouts that keep your cortisol levels steady and your energy reserves in check. These workouts are designed to massage the body from inside out. Choose the workout choices from the second half of this program to feel the benefits.
Power Up Pace Down includes:
*9 Power Up workouts to increase muscular strength, improve cardiovascular fitness, challenge physical and mental ability and activate energy stores while your body is more open to a challenge
*9 Pace Down workouts to lengthen muscles, release tension, improve flexibility, encourage recovery and keep cortisol low while your body is more prone to stress and lower energy reseerves
-
Power Up Pace Down Intro
An introduction and insight into the Power Up Pace Down program that works with your body's hormonal rhythm.
-
HIIT Power Up Warm Up
Learn the key moves in this Power Up workout that will warm you up and take you into the full HIIT class confident of the movements and ready to go!
-
HIIT - Power Up
This workout is designed to fire up your heart rate then enjoy sufficient active recovery time. It is short and powerful and you only need to do this 1 - 2 times a week during the follicular phase to gain the heart health VO2 max benefits. Try the first 2 cycles or build up to the full 4 - work t...
-
Power up - Full Body Power
A moving. challenging, full body class to Power Up your day. Option to include a block for extra core challenge but this class really works every inch of your body for a satisfying sweat!
-
Power Up Grounded Breath and Body Scan
Effective, energising breathwork to start your day or prepare you for your workout
-
Full Body Sweat
Move your body and sweat it out in this classical meets cardio class. When you stimulate your muscles and get your body's energy systems firing, you don't have to work for long. Get your cardio fix in just 20 minutes with this fiery, full body workout with Flik that will leave you feeling ready f...
-
Burn the Floor Lower Body Class
Shaping chassé work to lift your heart rate and power your legs
-
Dancer Refined Abs - Cardio
Dancer Refined Abs meets Cardio Abs! Practice a balletic series of turning, twisting and lateral movements with short, intermittent cardio work to tighten and reveal a strong, defined a core
-
Full Body Torch
Need a bit of everything fast? Boost every part of your body with this total Sleek live class.
-
Booty to Battement
With a fiery focus on the glutes and hamstrings, build to heart rate lifting battement centre work
-
Pace Down - Stretch & Breath
Fluid moving stretches that will iron out any stiffness in your back, shoulders and hips and lengthen and release all your muscles. Finish with calming visualization, tapping and breath work to remove unwanted stress and set you into your day feeling positive.
-
Pace down - Body Melt
Pace down without losing your rhythm in this beautiful fondu focussed workout. Melt into your muscles and receive all the benefits of lighter movement and stretching
-
Pace Down - Rest and Restore
A truly relaxing breath and body meditation for calm and rest. Follow me in this state either to aid sleep or to take time to find a restorative few minutes during your day. Lower cortisol levels and signal to your body to heal, repair, recover and rest.
-
Whole Body Active Stretch
Let's open and stretch every muscle in the body together through this active, moving stretch class
-
Ballerina Upper Body - Posture
Iron out any niggles and release tension as you strengthen shape and tone a strong upper body
-
NEW Balanced Body
This workout will fire up your body, non stop, to improve and accelerate your balance abilities on one leg, an essential skill not only for dance, but to keep us centred and strong throughout our daily challenges.
-
Ballerina Back & Arms - Arabesque
A stunning workout that will sculpt your arms and strengthen your back and core simultaneously. Work in the centre with a focus on arabesque work and on the mat and for beautifully refined arms
-
Ballet Is Beautiful - Light
The latest in this classical workout series. Flowing mat into a light and uplifting ballet sequence that raises the heart rate as you move your entire body
-
Active Stretch - Flow State
A beautiful flow that intersperses gentle heart rate lifting movement with deep full body stretching. Perfect first thing in the morning or for an evening stress release.
