When you were a kid, did you ever want to run away with the circus? I know I did. I finally got my chance at age 27 at the Philadelphia School of Circus Arts. I knew the day would be a lot of fun, but I had no idea I would get a great workout, too!

I didn’t know if they were going to throw me around on a trapeze or even try to shoot me out of a cannon! I am absolutely terrified of heights and in my head I kept going over different ways to politely say, “There is no way I’m doing that.”

As my friend, Kerri, and I walked through the doors of their beautiful facility, I took a quick survey of the gym. There were definitely high ceilings and trapeze, but no nets. You can’t throw me in the air without a net. Once the anxiety subsided, I got excited. This is the circus; it’s supposed to be fun.

We met our instructor, Niff Nicholas, who has been with the Philly Circus studying aerials since 2007. She took us through some basic warm-ups to work the muscles we would be using during the class. The warm-ups were mostly stretching and light cardio to get our blood flowing.

Making it look easy

Niff began by showing us how to climb the rope, making it look easy as she scaled to the top in about five seconds. My hands instantaneously shook. It was awfully high. Once I made it to the top, how would I get down? Turns out, my worries were pointless. I have zero upper body strength, so I could barely get off the ground. I climbed a few feet before I plopped back down to the mat.

The trapeze was also difficult for me. I couldn’t lift myself up to swing my legs over the bar. The fabrics were a little easier. I could hoist myself onto a knot and flip my legs over so that I was hanging upside down. Kerri, however, was able to do many tricks and did a great job doing them. I wouldn’t be surprised if she ran away with Barnum and Bailey®!

Practice makes perfect

Niff explained that many new students come to class without having the upper body strength to perform the tricks on each aerial apparatus. This made me feel better. Niff showed us conditioning exercises like pull ups on the trapeze bar and an ab roll with the fabrics. Two days later, and I am still feeling the pain! But don’t worry, as I mentioned in my previous blog, it’s a good pain!

The Philly Circus showed me that I need to work on building up my strength. I am so much more determined to condition myself. Even though I wasn’t able to perform every trick, I still got an awesome workout. You don’t even realize it because it is so much fun. If you don’t believe me, watch the video.

In a few months, you will find me back at the Philly Circus swinging on the trapeze…well, maybe not swinging, but definitely hanging upside down!

If you think you have what it takes, there are adult workshops every Sunday where you have a chance to try out the rope, fabric, and static trapeze with other beginners. But there are also conditioning classes and sessions that introduce you to the aerial equipment for youth and adults, so there is fitness fun for the whole family! Don’t forget, fans of our Facebook page also get $25 off a regular adult session class at Philly Circus!

Is there a circus act you’ve always wanted to try?

Ashley

I'm a marketing communications coordinator at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!

Yoga has never been my forte. I’ve only taken it once in my life, but on a night last week in Northern Liberties, I decided to try Sculpere. It’s a cross between yoga and ballet, with a little bit of Pilates thrown in there for good measure. The brainchild of studio owner Cristina Espaillat, Sculpere is perfect for those who love yoga and have always wanted to try ballet.

Let me start out by saying that I was ready for the physical workout of Sculpere, but I was definitely not prepared for the mental and spiritual discipline needed to master it.

I was initially drawn to this class because of the ballet component. As a child, my favorite part of ballet class was working the barre. I always felt so elegant and graceful, as I fluidly moved my arms and pointed my toes.

Sculpting the body and mind 

Christina grew up studying dance and concentrated on classical ballet. She joined the City Ballet of San Diego, fulfilling her dream of becoming a professional dancer, in 2003. After breaking her foot in 2005, she gained a passion for yoga that equaled her love of dance. Sculpere is a Latin word that literally means “sculpt.” Christina aims to sculpt both body and mind in her class, and I believe she did just that for me.

The studio is absolutely cozy with Tiffany-blue walls and ceilings, gentle lighting, and soft-brown wooden floors. I felt very comfortable in the class of six, including Cristina.

Feeling the “good” pain

The class began with us sitting on our yoga mats (I purchased my mine at Five Below for $5!) with yoga breathing, relaxation, and stretching. And after a particularly hectic Monday, I really appreciated this de-stressing.

We then moved to the ballet barre for basic pliés (pronounced plee-yays) and grand pliés, then onto simple front, side, and back kicks, complete with pointed toes. This part of the class really gets your blood flowing and heart pounding.  We ended the class back on our yoga mats for core strengthening work and a cool down. The entire workout lasted an hour and 15 minutes.

After taking Sculpere, I realized that I am very out of shape! The next two days, I gingerly walked around because my legs were in pain like I’ve never felt before! But let me clarify, this was a good pain. Given some of the challenges I faced in this class – such as difficulty reaching my toes – I now have a great incentive to get my body back into better condition. Bring on the good pain! I can take it!

In essence, this class is perfect for, but most certainly not limited to, people who have danced in the past, who enjoy yoga, or who are looking for a good challenge. I honestly can’t wait to take a Sculpere class again.

Get discounts at Sculpere

If you’re interested in taking a class at Sculpere, be sure to call 215-592-1200 and reserve your spot. Fans of our IBX Facebook page can even get unlimited monthly classes for $60 and/or a one-hour Reiki Session for $40!

This was a really fun and challenging class that I strongly recommend to anyone looking to get fit and have an awesome time doing it.

What are some challenging classes you’ve taken that have really paid off?

Ashley

I'm a marketing communications coordinator at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!

A year ago, the ground was covered in snow (lots of snow). Temperatures in January and February dipped into the single digits. I vividly remember the bitter cold; how I layered running tights, Dri-FIT apparel, and two pairs of gloves; how the water and Gatorade I carried with me to stay hydrated froze; how I begged my running friends to join me on various legs of my longest runs (they did); how thankful I was for all things warm or indoors. I cursed Mother Nature every time I lost feeling in my fingertips or slipped on ice.

And I kept running.

When I crossed the finish line of my first marathon after those months of training, it was in celebration of those moments — of the preparation and accomplishment. That finish line led to a few others and ended with a final hoorah this past November when I ran the Annapolis half marathon. This was my last race of the year and the race in which I qualified for an entry to the NYC 2012 Marathon.

Winter training

Winter training is as awful as it sounds and I don’t miss being a Popsicle in running sneakers. Admittedly, my recent runs have been few and (very) far between. The phrase “I have to go out for a long training run” has been replaced by “Eh, I could go out for a run … tomorrow.” Instead, the time I would have spent running, I’ve spent in activities that I’ll incorporate into my next training plan.

I’ve learned (and laughed) a lot the past few weeks. I’ve used muscles I didn’t know I had and rested other muscles that needed it. Ironically, my daily Runners World quote today reads “I constantly remind myself that resting takes confidence. Anyone can train like a madman but to embrace rest and to allow the hard training to come out takes mental strength”. Olympian Ryan Hall made this observation and I think he knows a thing or two about running.

Somewhere between the past month and now, I downshifted into neutral. I miss running. I’m once again ready to layer up and brave the elements (as I silently urge Mother Nature to bring us an early spring). I’m looking forward to waking up early on a clear, sunny, and brisk weekend morning to jog along Kelly Drive with the sun glistening off the water from the river, or along quiet city streets before the symphony of car horns and the rev of SEPTA bus engines fill the air.

What’s next?

I have a few weeks to tune up before starting a training plan for my next race, much like many other Philadelphians. Race registration for the Blue Cross® Broad Street 10 mile run opens February 15. It’s 12 weeks from then until race morning, Sunday, May 6.

So, who’s with me? Who is ready to start training, bear the elements, and once again love running?

Do you have any tips, favorite routes or inspirational quotes that motivate you to keep running or start training?

Heather

I am an underwriting business analyst at IBX. One of the many joys in my life is being a runner. With every mile I run I learn a little more about myself. I also love my huge, 120-lb. dog, and I recently camped overnight in the Sahara Desert.

Last year I was a lump, and I didn’t know what to do about it.

I hadn’t always been that way. I used to travel everywhere by foot, nearly every day. My round-trip walk to work was six miles, plus on-foot journeys to see friends and buy groceries. I always had energy, and I assumed I was in good shape.

After a move from the city to the ‘burbs, I suddenly felt like an unhappy lump. I had to drive to get anywhere. Sure, I had mowing the lawn and unpacking slowly dwindling boxes of books around the house — but nothing like the exercise of my constant walking.

My new round-trip walk to work? Fifteen miles. Not a daily endeavor.

When I mentioned my new-found lumpiness to friends, no one took me seriously. I’m not visibly out-of-shape. “You’re so tiny,” they replied. (Or, less kindly, “Shove it, tiny.”) But I felt my energy level dwindling and my jeans getting tighter.

I needed a fitness intervention. A “fitervention,” if you will. The problem was that I have never enjoyed exercising just for the sake of it. Walking actually got me somewhere. I hate weights and find treadmills tedious, so I didn’t think the gym was for me.

I asked my fittest friends for their favorite home workouts. Some of them were both painful and a pain, and I wasn’t in good enough shape for intense cross-training. I kept coming back to one: yoga. I felt silly doing it alone in my living room, but I enjoyed how I got slightly stronger and more limber each time I practiced.

After a few months of bragging about my video yoga habit, my coworkers convinced me to attend an actual yoga class. Yes, in a gym. I hid at the back of my first session, terrified I wouldn’t be able to strike a single pose correctly …

… and I loved it!

I’ve been practicing yoga at least weekly ever since. As my confidence and flexibility increased, I tried many other exercises. Yes, even the dreaded weights and jogging, but also Spinning, Pilates, Zumba, and Boot Camp.

Now I feel like an anti-lump: I’m a gym-goer and fitness enthusiast. I find time to walk the talk every day, even if I don’t have time to do any walking.

I am not saying you must discover the power of yoga or that hitting the gym twice a week will solve all of your problems! My point is that fitness can be found in many different places, including one that’s right for you. It can be its own purpose, destination, and fun. You just have to find your fit.

Have you found fitness in a surprising place? Or, are you still battling your own lump-y tendencies?

Peter

I am a lead communications representative at IBX. After years of developing materials about healthy steps, I decided it was time to take some of my own. I’m a lifelong Philly resident, pescetarian, gym-newbie, and recent yoga convert. I sing and play guitar in a local rock band, and I love to twist and shout.

From the crowded gyms, packed cardio classes, and long lines at the salad bar, I can tell people are trying to make good on their New Year’s resolutions. People make big resolutions to work out every day, lose a huge amount of weight, cut back on calories, fat, etc. And while working out and eating healthy are great goals, many people make unrealistic resolutions that set them up for failure before they even begin.

The best resolutions are ones that challenge you but are also doable

Instead of saying you’ll work out every day, try to just keep a consistent workout routine. Studies have shown that just 30 minutes of exercise a day is sufficient if you are looking to maintain your weight.

Want to lose weight? Add some minutes to your time at the gym.

Trying to live on salads alone? It won’t last long

Instead, add more fruit and veggies to your diet. Try a vegetable you’ve never had before. Until recently, I had never tried kale. I’m now a kale fanatic. Not only is it a great source of vitamins and nutrients, it’s also associated with low cholesterol levels, reduced risk of heart disease and some cancers, as well as healthy eyes. Find a vegetable you’ve never had before and search for a new recipe. You just might find a new favorite dish.

A regular fitness routine has more than just physical benefits

A 2010 study¹ showed that adults who worked out regularly had lower rates of depression than adults who didn’t work out consistently.

This year, my resolution is to pack my lunch at least four days a week. It helps me control what I eat, gives me the chance to try out new recipes, and helps my wallet too. It’s something I can stick with for a while, but isn’t too difficult.

Did you make a New Year’s resolution? Are you finding it hard to stick to?

¹ http://onlinelibrary.wiley.com/doi/10.1111/j.1741-6612.2010.00441.x/pdf

Sarah

I’m a senior communications specialist at IBX. I’m passionate about weight loss through fitness and healthy eating. I stay active by walking, running, and going to the gym. I also enjoy hiking with my dog along the Wissahickon trails.

Mysterious. Sensual. Seductive. No, I am not talking about the latest Desperate Housewives episode. I’m talking about belly dancing. This surprisingly underrated form of dance and movement is not as easy as you may think

On a rainy night in January, I trekked back into the city from my Delaware County home to try Belly Dance I at Studio 1831 with locally renowned belly dance performer Valarina, who is also the owner of the studio.

I have taken every dance class you can think of: ballet, jazz, tap, contemporary, hip hop, and modern. Needless to say, coordination is definitely my friend thanks to the thousands of dollars my parents spent on these lessons. (Thanks mom and dad!) With my background in dance, I was pretty confident that I’d pick up the movements of belly dancing quickly. So, even though I was nervous to try something new, I was more excited than anything else.

The class was made up of seven women, including myself. All of these ladies were different ages, shapes, and sizes, which showed me that it doesn’t matter what your body type is. Anyone can belly dance! All of the girls wore comfortable clothes, some with decorative hip wraps. Fortunately, Valarina had extra hip wraps so I didn’t’ feel left out!

After warming up, we worked on isolating our hips, shoulders, chest, and stomach. I’ve done this before in jazz and ballet class, but the technique in belly dance is slightly different. The idea is to control your muscles so you are only moving one part of your body at a time, or to make two different parts of your body do two different things. For me, it was difficult, to be trained one way and try to retrain your body to do something else. Valarina told me quite a few times that I looked “too hip hop.”

At times I felt like I looked completely silly. My brain was telling my hips to move and my shoulders to stay still but it wasn’t working. Valarina was very patient with me and came over to give me some extra help. In fact, when I realized she took the time to help each girl, I didn’t feel as bad.

The truth is you are supposed to feel silly at first.

Your body is moving in ways it may never have before. Valarina and some of the other participants say that practice makes perfect when it comes to belly dancing. Two of the girls, who I had noticed during the class were more advanced, said that they looked a lot like I did in the beginning. But they are actually really good now.

Valarina is pretty amazing at what she does. Her isolations are the best I’ve ever seen and her technique is pretty remarkable, too. You can tell how much she loves it. Her movement exudes joy, which made me love my time there, too. I didn’t want the class to end.

I highly recommend trying Belly Dance at Studio 1831. It doesn’t matter if you are an experienced dancer or have never taken an exercise class; everyone starts out on the same page. It is challenging, but that’s what makes accomplishing a hip shimmy that much more satisfying. Then, the next time you’re at a wedding or dance club, you have awesome new moves that I bet no one else can do!

Is belly dancing something you’d be interested in trying? Check out the IBX facebook page for a great deal on this class and more at Studio 1831!

Ashley

I'm a marketing communications coordinator at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!

It’s simple but true: adopting better habits at work can go a long way to improving your overall health.

Fujirebio Diagnostics, a company specializing in health diagnostic tools, took that lesson to heart when they implemented a health and wellness program for their employees. Their goal, according to Lynne Woodside, a human resources representative at Fujirebio Diagnostics, was to “benefit the overall health of our employees.”

Worksite wellness beyond the ordinary

Starting three years ago, Fujirebio Diagnostics began offering a slate of wellness services that went well beyond the ordinary. Besides an on-site fitness center staffed by a personal trainer once a week, employees were offered the chance to take fun exercises classes, including Zumba and yoga. Today, workers can even join volleyball and basketball leagues.

To sweeten the incentive to exercise, Fujirebio Diagnostics continues to offer an extra 15 minutes at lunch for those who want to work out during their break.

In the future, Fujirebio Diagnostics will rotate the types of exercises offered and conduct wellness-themed workshops. Even the gym is scheduled for an upgrade as it moves to a new, larger location.

WalkingWorks really works at Fujirebio Diagnostics

Fujirebio Diagnostics has also found PLUS, an enhanced version of the WalkingWorks Plus administered by Independence Blue Cross (IBX), to be successful in encouraging people to put on their walking shoes and get moving.

PLUS is more than your typical walking program. IBX has enhanced PLUS so it is a behavior-change program with measured health results.

With the PLUS initiative, participants set their own personal walking goal on their way to achieving the ideal goal of 10,000 steps a day for better health.

At Fujirebio Diagnostics, participants walk around the corporate park as part of the program, even as temperatures headed south this winter.

Healthier habits can trim waistlines and health care costs

Woodside sees the impact every day, and not just with the walkers. “Employees are taking 15 –20 minutes out of their day to go for a walk with their co-workers or go to the gym and work out.”

Considering that research has shown walking and regular exercise is tied to lower rates of coronary heart disease, lower cholesterol, and improved blood glucose levels, the benefits to employees, and Fujirebio Diagnostics, could be huge.

Interested in starting your own Worksite Wellness program?

Check out this Worksite Wellness Toolkit from IBX.

Got your own Worksite Wellness story?

Tell us all about it. In the Comments Section, let us know what you think of your Worksite Wellness program.

IBX Healthy Steps Team

Making healthy lifestyle changes doesn’t happen all at once, and it doesn’t mean you have to swear off everything you love. Rather, change takes time — and the key to making those changes last is to take small, consistent steps. Healthy Steps from Independence Blue Cross (IBX) is designed to help you make healthy changes that will last a lifetime — one step at a time.

Do you remember your teacher giving you what seemed like tons of homework, because “practice makes perfect?” Well, those three words have become my healthy living mantra. I am now eleven months into my healthy living plan and, needless to say, I’ve had a few fumbles along the way.

However, I have managed to find a routine that works for me.

Creating a diet and exercise plan was no easy task 

Weight Watchers® provided me with nutrition tools and moral support from people walking the same path. IBX provided easily accessible fitness tools and resources, such as the Healthy Lifestyles℠ programs, nutritional counseling benefits, onsite gym, and IBX Healthy Steps. However, marrying Weight Watchers® and the support I gained from IBX in a way that fit into my day-to-day life was accomplished through practice.

Some people can purchase healthy meals for breakfast or lunch with little to no effort. I tried it and I found myself making the least healthy choice more often than I wanted to. Others can choose an apple over a cupcake without a second thought. Not me.

Through trial and error, I learned that the best method for me is to plan ahead. So, each night while cooking dinner, I decide what I am going to have for breakfast, lunch, dinner, and snack the following day to ensure that I make healthier choices.

Me + the treadmill + my iPod = the perfect combination

When I first started going to the gym, I went with a group of four people. At the time, I wasn’t physically capable of keeping up with them. Although they went out of their way to make me feel welcome, I was pretty uncomfortable. Then, I decided to go with a close friend. That didn’t work out so well either because we spent more time talking than actually working out. About two months after that, I got an iPod. Bingo, it worked!

As 2011 comes to a close, the thing that I am most proud of is finding the PERFECT healthy living routine for me…even if it took some practice.

What are some of things that fit perfectly into your healthy living routine?

Rashean

I'm a senior business systems analyst at IBX. To date, I have lost 21 pounds and although it is an uphill battle, it is not a battle that I am prepared to lose. Be sure to stay tuned to my posts for engaging and interesting stories about how I plan to win!