Heather came to Sphericality in April 2019, when she won a free membership at a tricky tray auction at her daughter's school. She was not always one to exercise; after having her three kids, she needed to regain herself and her health. She was also working on losing weight on her own and was looking for a place to exercise!
Now, she loves working out in an environment like a studio as opposed to a crowded gym. She likes that we are genuinely a judgment-free zone with the added support of the instructors and members. For her, it's more than working out: it's the variety of classes, programs like Food Camp, and the access to virtual classes (to name a few).
Heather knows that exercise is a good thing for her to do, physically, mentally, and emotionally. It's something she does for her; it puts her in the right mindset for the day, feeling great after class.
Before coming to Sphericality, Heather had multiple different gym memberships over 14 years. She would start...
Hello! My name is Alicia Worden, and I joined Sphericality about ten years ago.
I struggled with keeping up with many things physically due to having a severe loss of cartilage in my knees. I went to see a doctor at the Hospital For Special Surgery, and he said I have a very painful looking MRI! He also said I am not a candidate for knee surgery and should build my muscles around my knees.
My exercise program is not working out for me, so I decided to place a call to Dorian. I knew within the first minute of our conversation that this was the place for me. A caring and nurturing place with Dorian being at the center, it was going to be perfect.
My favorite part of the program is that the instructors are wonderful at meeting everyone at their comfort level and working with each individual to meet their goals. I love coming to the studio and getting the coaching I need to build my muscles and get in shape overall. After a short time, I did not have to take...
It's never too late to start a wellness routine. Learn about Karen's journey and how she turned her wellness around, feeling younger than she ever thought she would at her age! I often ask our superstars questions and create the article around their answers; for this article, you'll read exactly how Karen expressed her experience with our program!
I joined Sphericality in May of 2018. I knew I had to do something. I was just past menopause, gaining weight, diagnosed with Osteoporosis and Arthritis throughout. I was having to pull myself up the staircase, couldn't get up from the floor, got winded walking more than 5 minutes, and couldn't fit into my clothes.
I was out on the town in Flemington on the evening. This evening, there was a Local Business Awareness night on Main St. There were many local vendors promoting their businesses. Including many exercise studios.
Dorian was on the sidewalk with a good amount of studio furniture to express the feel of...
Exercise and strength are related to living well, and reducing chronic diseases, but it can also help with falling, recovering from injury, and how our body ages.
We know that exercise can help us live longer. How?
It can keep your bones, muscles, and joints healthy and can make you less likely to have things like diabetes, cancer, heart disease, and osteoporosis. Exercise can also lower your blood pressure, manage chronic conditions like arthritis or diabetes. It also helps with stamina, joint swelling, pain, and muscle strength, and it helps with your balance, which means the risk of falling diminishes. We also know what exercise, specifically resistance training, can help with age-related decline in muscle mass.
All of these things will help you live a longer, healthier life, but did you know it can change how you age and stay disease-free on a genetic level?
Have you ever heard the saying, "you're only as old as you feel"? Or have you met someone...
Body composition is an integral part of our programming at Sphericality and The Limitless Lifestyle Academy. Building muscle is part of good body composition, and you must exercise to make that happen. Learn how one of our most active clients, Carolyn, makes sure she stays strong.
Carolyn joined Sphericality in 2014 when a friend recommended Sphericality. She wanted to try something new but did not want to join a traditional gym. She went with her to try a class taught by Dorian and was hooked after that.
Since 2014 Carolyn has taken well over 2000 classes, including taking advantage of our online platform in 2020. When the gym had to close, she never skipped a beat and took our online zoom classes or did something for herself from home with an epic workout set up in her home to optimize taking classes from home.
She's always participating in our studio challenges, most recently crushing our Myzone team challenge as the highest MEP earner. The...
Muscle! Many women find that work to be scary. They don't want to bulk up or look manly; this is why they stay away from resistance training. However, that will NEVER happen due to the lack of testosterone hormone in our bodies. Physically, what will happen is a more lean look.
Stepping on a scale can tell you your weight, but it does not give you the bigger picture of your wellness. At Sphericality and The Limitless Lifestyle Academy, we focus on body composition.
What is body composition? Body composition refers to everything in your body, split up into different elements. Two elements that are commonly used are fat mass and fat-free mass. Fat mass refers to all the fat tissue in your body. Fat-free mass is everything else, including muscle, organs, bone, and fluid.
The most important things we look at are fat mass and muscle mass and their ratio. This ensures your body is as healthy as possible, which is why we work out and eat right in the first place! ...
Yes, of course, you want to tone and shape your legs. Who wouldn't? The real important question to ask, however, is WHY would you like to tone and shape your legs?
To look good and feel comfortable in your favorite jeans? Well, that is a good reason. We all want to feel good in our favorite clothes, including me. But there 6 more important reasons that I, as a 58-year-old woman, exercise my legs intensely five times a week, and I’ll share them with you.
Toning your legs will help you build lean muscle and burn fat, create and maintain healthy, efficient body composition that, in turn, keeps your metabolism running efficiently. Your quads and glutes are some of the biggest muscles in your body. They can pack a powerful metabolic punch if you keep them toned.
When you stress your muscles during exercise, they begin to break down. But afterward, the magic happens. When the muscles repair, they build.
The first month of Spring we wanted to have a super star that is always working on ‘cleaning up’ her wellness, she lives our program daily and embraces our 6 lifestyle essentials. Learn about how Pattie has been cleaning up her nutrition, exercise, mindset, stress, how she understands her body and her connection to her community! It doesn’t have to be perfect, you just have to do it and live it.
I joined Sphericality not long after I moved into the area. It must have been around 2013. It’s been a minute, as the kids say! My first class was Barre with Christine, and she mightily kicked my booty! I was winded when I got up the three flights of stairs. I couldn’t do a seated chair at all, and I could not get my leg up on the barre to stretch. But despite all the stuff I struggled with, I had a blast. I took some classes, and that was about it. A few months later, I threw out my back badly. Dorian had an Open House, and I...
Having a wellness buddy is always a good thing, and sometimes you’re lucky enough to have your wellness buddy be your granddaughter or your grandma! June and Morgan are newfound fitness buddies but have known each other for much longer. June joined Sphericality when we first opened in 2009. She started by taking yoga with Coach Gianna, and as we added more classes, she grew with them. Now her favorite classes are barre & fusion. Morgan joined us at the studio in the fall of 2020. She was visiting her grandma and asked what she did at the studio. Instead of just telling her, June wanted to show her. Morgan was invited to a Saturday morning barre class and loved it. Her favorite part is the variety of classes and how strong she feels after class.
Morgan and June have a great relationship, built beautiful times together, and strong communication considering their generational difference. Being in the studio ...
One way I support healthy body compositions by ensuring I consume 30 grams of high quality protein (branch chain amino acids) and some carbohydrates after my workouts. My body will break down the protein and utilize it to repair and build the muscle that was stressed during my workout.
Here's the recipe for my "Go-To" post-workout shake:
I recommend that you do this in two steps:
1. Blend the ice cubes, water and spinach for 20-30 seconds.
2. Add the rest of the ingredients and blend for about 60 seconds.