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Krystal

Powered Up Plant Protein Smoothie

Powered Up Plant Protein Smoothie

1 tbsp pumpkin seeds

1 tbsp chia or hemp seeds

1 cup kale

2 pear

1 cup coconut milk

Health Benefits:


This is an awesome pre or post workout smoothie, or anytime you want to be powered-up! The pumpkin seeds and chia seeds provide a powerful punch of protein and healthy fats, the kale adds more protein plus a smorgasbord of nutrients, and the pear joins the kale in a nice contribution of regenerating vitamin K, in addition to heart-healthy phytonutrients, flavonoids and fiber. 

 

This smoothie recipe is from Young and Raw 


Krystal

New September Class & Event Schedule

FINAL SEPTEMBER BLAZE copy 2

Krystal

Food Combining

food combining
I found this picture that really sums up food pairing very well! Based on Kimberly Snyder's Beauty Detox Solution book (and lots of other research). Use it as a great reference. Don't beat yourself up if you don't follow it exactly.

Krystal

Do Something About It

Saddle Bags, thunder thighs, love handles, double chin…if these words come to mind when you look at yourself then it is time take responsibility for your own health. Appearance may not be something you’re concerned about, however; high blood pressure, heart disease, and diabetes are nothing to joke about.  Two-thirds of all diseases are a result of our lifestyle choices.  Really take time to think about that fact.  Most of the diseases people in the US have are their own fault.  We could have and can prevent most diseasesfrom happening.  So turn off the TV, stop worrying about what the Kardashians and the Housewives’ are up to. Now get up and do something that will benefit you; your health, body, mind, spirit, and your appearance.  Decide on your priorities and live by them.  It is timeto have a preventative way of thinking.
The person you are today is a result of all the choices you have made the past.  Take a little bit of time to acknowledge what body you want, the  diseases you want to prevent, and the health you want to have.  Now you have begun to take the first critical step towards improving your life.  If you are overweight and/or unhappy with yourself it is up to you (and you alone) to make the changes necessary to achieve the healthiness you desire.  The second you accept full responsibility of who you are is the moment you are ready to start living the life you want and the body you deserve.

It is up to you to decide on who you want to be and what you want to accomplish.  With this change in behavior you will notice how this can go deeper than just health and fitness.  Taking control of your health and fitness can be the first step you take in building confidence, awareness,
self control, discipline, focus, balance, strength, honor, trusting in yourself, and personal integrity.  Think of how far these traits and habits can take you in life.

You can change your body no matter what your fitness level is today. By focusing on the areas of your life that you can control (i.e. what, where, and how much you eat; the frequency, duration, and type of exercise you do, how focused you are on achieving your goal, and the mindset you develop), you can achieve and maintain your fitness and health goals.  We all have 168 hours a week.  Deciding how you spend those hours can be beneficial or leave you feeling sorry for yourself. Remember, you made the choice to get enough quality sleep or to be sleep deprived; to eat clean and healthy or to eat processed genetically modified food; to get the proper amount of exercise in for your body and mind or to lay around watching TV saying you will get to it later.  Dedicate yourself to a mindset that reduces stress and increases your focus on achieving and sustaining your goal.

“If you are ever going to change your life you must change your thinking.”  The way you are thinking about yourself right now is molding you into the person you are becoming.  In order to live a full life of energy, vitality, and good health in a body free of disease and obesity, we must do what is necessary to obtain the results we desire.

Here are a few steps on what you can do to get started on transforming your mind and body into who you want to be, how you want to feel,
and how you want look.

  1. Make the decision. Only you can do this.  You have to want it as bad as I want youto.  I can inspire you to take control, but “I can’t do your pushups for you.” Ask yourself why do you want to be healthy?  Why do you value your body?  How would you feel if you had decreased mobility?  These are questions that can help you decide on what you want.
  2. Write out your goals. Goals are specific, measurable, results you would like to achieve at a determined time in the future. Goal setting is a proven and powerful success technique in directing your energy towards the tasks you wish to accomplish.
  3. Visualize your goals. See yourself having all your desired results.  Start acting how someone who has these goals would act. Would a healthy in-shape person have a pantry full of chips, donuts, and other processed foods?  Would a healthy fit person chose to each Big Macs, buckets of fried chicken, and other high fat cholesterol loaded foods?  No! So start acting and become that person you wish to be. Many athletes have used visualization as an amazing technique to provide their subconscious minds with instructions to act in a winning fashion.  If you want to be there, you can be!
  4. Plan. Make an action plan for achieving your goal.  I’m sure you have heard before “failing to plan is planning to fail.” Schedule your time out for when you will go to the gym, run at the park, swim, practice Yoga, resistance train, enjoy Pilates, spin, and other fun things like rock climbing, hill sprints, rollerblade, play basketball, etc.  Use your daily planner to schedule out your time, so you have no more excuses.  You can plan everything from when you will wake up, what you will eat, consume your meals, work your job, exercise, run errands, when they have to be finished, how you will exercise your mind, continue learning, and go to sleep.  Soon when you establish good habits you may not need to write everything down as these are a part of your life, just like brushing your teeth- it’s something you have to do!
  5. Do! Be consistent – “There is a difference between being interested and committed.  When you are interested in something you do it at your convenience, when your committed you accept no excuses only results”  You must tell yourself that no matter what obstacles come in your way you will remain totally committed in achieving your goals.
  6. Reward yourself. Making the decision to take control of your health and pushing your fitness to the next level is a huge accomplishment that will establish positive habits in other areas of life.  Take some time to reflect and recognize how life changing and exciting this new mission is and the results you are gaining from it. Notice how well you are doing.  Get rid of the negative self talk, and only give yourself positive affirmations.  Remember “You are today where our thoughts have brought you and you will be tomorrow where your thoughts take you.”

Tony Williams

Get Off The Scale

I wanted to write this blog and dedicate it to Kyrstal Reynolds the Blaze Fit Studio Founder. When I first joined the studio Kystal was asking me some of my goals and I remember telling her that I wanted to get down to x pounds. She immediately said "Tony never go by what a scale says, always go by how your body is transforming".  I took this information to heart and I wanted to impart this to all the female blazers that consider achievement by what the scale reads or defeat by what the scale reads. This blog is for you!

You are beautiful. Your beauty, just like your capacity for life, happiness, and success, is immeasurable. Day after day, countless people across the globe get on a scale in search of validation of beauty and social acceptance.

Get off the scale! I have yet to see a scale that can tell you how enchanting your eyes are. I have yet to see a scale that can show you how wonderful your hair looks when the sun shines its glorious rays on it. I have yet to see a scale that can thank you for your compassion, sense of humor, and contagious smile. Get off the scale because I have yet to see one that can admire you for your perseverance when challenged in life.

It’s true, the scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love. Don’t give the scale more power than it has earned. Take note of the number, then get off the scale and live your life. You are beautiful!”  


Tony Williams

How to Make Working Out a Lifelong Habit

After College I found myself to be one of those guys who could never stick to his workout plan.

I’d always start off with plenty of enthusiasm.  I’d research all my workouts, set strict meal plans, have a specific goals of X pounds of muscles within X weeks…

But by week 3, I’d already get bored.  Start slacking.  And once I miss a workout or cheat on my meal, it was all downhill from there.  And yes, this happened many, many times.

Was I just lazy?  Did I just not have any self-discipline?  At the time, I thought the answer was most definitely “Yes…you just suck at life.”

But let’s fast forward to now.  I’ve been working out consistently for the past 6 weeks at Blaze Fitness Studio. I’ve been eating healthy under the direction of Krystal Reynolds our Queen Ignitor!  I feel better and look better than I ever have before.

I finally did it! But how?  Did I miraculously become a self-disciplined, non-lazy, butt-kicking machine?  Uh no!

The only difference is that I changed my reason for working out.

See, back then, the only reason I was working out was so I could look better.  So I could finally have a beach body that I wasn’t ashamed of.  So I could finally turn some girls’ heads.

But this was a terrible reason for me to stick to my gym schedule day in and day out.  Progress was slow (especially after the first few months) so I wouldn’t see the harm in skipping a workout.  Or two.  Or three…

And “looking better” just wasn’t important enough to me.  Let’s face it: working out and eating right is hard work.  It takes dedication.  Yeah sure, I wanted chiseled abs, but I didn’t want it so badly that I’d sacrifice everything else in my life for it.

But as of 6 weeks ago, here’s my new reason for working out: to feel better. To have more natural energy throughout my day. To start off my days with a bang and a rush of endorphins.  To feel great all the time.

This new reason for working out has changed everything for me.

Now when I hit Blaze Fitness Studio, I know I’m getting a ton of instant benefits:

 

  • My energy levels shoot up for the rest of the day.

 

  • Higher energy leads directly to me being more productive, creative, and even social.

 

  • Immediately after my workouts I feel an amazing sense of accomplishment and even happiness (thanks endorphins!)

  

With all that to look forward to, why would I ever want to skip a workout?  I actually look forward to them now.  Crazy, huh?  I never thought I’d be one of those people who say that.

A few other tips that’ve helped me:

 

  • Workout first thing in the morning.  Wow…this factor alone is changing my life! 

     

    But in the morning?  It’s the perfect way to wake you up, boost your energy (better then a cup of coffee), and to start your day off feeling accomplished, energetic, and happy.  I honestly can’t recommend it enough.

 

  • Keep your workouts short and intense.  No one wants to spend all day at the gym.  Make your workouts short, but make them count.  If you’re yawning at the gym, you’re doing it wrong.  You should be either busting your but or breathing hard as you recover – nothing in-between.

 

  • Use music to get into the zone, not as a distraction.  I recommend listening to high energy music when working out so you can just get in the zone and really focus on your burn.

 

 

  • Workout more frequently.  If you only workout 2-3 times a week, it really begins to feel like something you have to go out of your way to do.  But if you make exercise a part of your daily routine (at least from Mon. to Fri.), it just becomes something you do without thinking about – like brushing your teeth.  Turn it into a habit.

 

  • Pick a routine, any routine, and stick with it.  I honestly don’t think it matters which routine you decide to go with.  Just pick a routine and stick to it for a few months. 

      

Now I can finally be one of those people who say, “I feel weird when I miss a workout”.  Wow.  I never thought that’d be me.

Ever since I changed my goal from “looking better” to “feeling better”, not only do I feel on top of the world, but ironically, I also look better then I ever have before.  

And I now know that working out and health will be a top priority for the rest of my life. 

It feels good to say that.  It feels even better to live it. Blaze Fitness Studio and its founder Krystal Reynolds not only changed my life but saved my life and she can do the same for you if you committ to making working out a lifelong habit!


Jenny Taylor

You Really CAN Do This by Jenny Taylor

This is a blog post written by our very own Jenny Taylor who to this date has lost over 50 pounds.  (I do not go by weight, but for those that do, imagine that).  We first met by her amazing friend Barbie who is also a "Blazer."  Let me just say there has noting in the way of stopping this amazing womans mission and goals.  People will find out where her spot is to know where they want to go for the Indo-row challenges (one her team of course).  She blasts through the Cross Fire stations and hearing her encourage other people melts my heart.  What a transformation she has made within herself and everyone she comes across.  All she had to do was start!  This article is a wonderful repsonse to all the emails I get that say "I am too intimidated to come" "I am scared" "I need to get into shape befor I come..."  You come to Blaze to get in shape. Let me remind you of the motto: We help the unfit become fit and the fit become fitter! GET OUT OF YOUR OWN WAY AND START!  We have your back and always will, all you have to do is sign up and show up and we'll lead you the rest of the way. xoxoxo Krystal Reynolds 

You Really CAN Do This

by Jenny Taylor 

“That looks really hard.  I don’t think I can do that!”  If that thought even once crossed your mind when you considered trying a class at Blaze Fit Studio, please give me a few paragraphs of your time and let me convince you otherwise.

I am not going to sugar-coat it, the workouts are tough.  You will sweat, lose your breath and maybe even feel like puking.  You will also walk out of the class feeling better than you ever have about yourself.  If you are looking for something easy, this isn’t it. The whole point is to work hard to get the results you want.  But, no matter who you are, what you weigh or how much you currently exercise I can promise you that these classes are not impossible.  In fact, they are fun!

I am not thin or fit (yet).  I would not go running unless someone was chasing me and even then I would have to think about it.  I am not a professional fitness expert trying to convince you this is possible.  It wasn’t all that long ago that I would lose my breath climbing a flight of stairs and knew I needed to change my life.  Now I actually look forward to an hour of spinning and rowing or whatever else the awesome instructors dream up for the classes.

Blaze is the least intimidating place you could imagine.  The classes are full of people all different ages, sizes and fitness levels.  Some of them are in amazing shape already, some of us are still struggling to get to that point, but we all come together for an hour or so and give it all we have.  What I’ve got to give is not going to be the same as the person next to me.  But it doesn’t matter.  I’m not there to beat that person.  I’m there to do something good for me.  If you can’t do what the person next to you is doing that is ok.  There are modifications to every move and you can go at your own pace.  I certainly stop to take an extra breath or ten.  I do regular lunges when other people are doing jumps with theirs.  The instructors are skilled motivators and as long as you know you are pushing yourself, you are getting what you need out of the class.

Now, there is an element of competitiveness in some of these classes with the Indo-Rowers.  If that scares you, please understand that it is not what you envision.  I was always the last kid chosen for the kickball team and no way was I going to sign up for the adult version of that particular emotion.  It turns out that it is my favorite part of the class.  It doesn’t matter how good you are, the other members of the class will cheer you on.  Just give the best you can give and challenge yourself.  I promise, you will be so caught up in beating your own time on the rower or beating the other team in good natured competition that you will forget you are exercising and are out of breath until it’s over.  Win or lose, you will feel amazing.

Krystal Reynolds has created a supportive environment for people of all fitness levels.  The equipment is state of the art, but easy to use.  You will get a lesson on how to use the bikes and rowers at the beginning of each class.  There is no reason not to try this.  You will get a tough and challenging workout, but you will leave with a sense of accomplishment and a few new friends.


Jenny Taylor

Make A Plan and Stick To It

The Importance of Planning Your Workout

written by our very own Jenny Taylor

 

 “Good plans shape good decisions. That's why good planning helps to make elusive dreams come true.” –Unknown

 

A regular fitness routine is an essential element to living a healthy lifestyle.  But, for the average person, working out is often the first thing that falls by the wayside when life gets busy and hectic.  Our jobs, our children, our spouses are all demanding of our time and energy and it’s easy to decide that working out just does not fit into the daily or even weekly schedule.  But try to remember that being sick, dealing with chronic illnesses or, worse, dying an early death don’t fit into your schedule either.  So, it is important to take care of yourself in addition to all your other responsibilities.  The good news is that working out can be a lot of fun and it does not have to feel like an obligation.

One of the best ways to ensure that your workouts become a regular part of your routine is to plan them out in advance.  Just as you schedule doctor appointments for your children, schedule work meetings or plan social events, you should be putting your workouts on your schedule.  This has several advantages.  Scheduling your workouts on a weekly or monthly basis allows you to plan your schedule with your workouts in mind.  So, instead of working out only when you decide at the last minute that you have some extra time, your workout becomes something you have made time for and you will be less tempted to fill that time with something else.  Believe it or not, seeing that workout on your calendar as you plan out your week does help you make fitness a priority rather than something you do only when you have nothing else to do.  Pre-planning also motivates you to go workout even when you aren’t really feeling like going.  If the workout is on your calendar, you know that is where you need to be at that time, even if you are tired or grumpy or less than motivated.  Trust me, unless you are truly sick or injured and need the rest, you will not regret that workout.  This is the absolute best way to make working out a habit.

Scheduling your workouts ahead of time also helps your trainer or instructor plan a workout that is best suited to your needs.  The instructor can better plan the class if she or he knows how many people will be participating.  It also prevents the uncomfortable situation of showing up for a class only to find out that there are no more bikes or rowing machines left and your good intentions of working out are wasted.

At Blaze Fit Studio, scheduling your workout plan for the week is simple.  Through the website, you can sign up for multiple classes at a time and set your weekly schedule in advance.  This allows you to make your plan based on your long term fitness goals and does not place your workout schedule at the mercy of your daily emotions and fatigue which often lead you to forego working out.  This also enables the instructors to plan the classes based on the sign-in roster so all participants have the necessary equipment and can be offered the high-quality, personalized service that Blaze strives to provide for every client. 

Start making yourself and your fitness goals a priority.  You deserve it and so do your loved ones.  We welcome all levels of fitness at Blaze and can promise you will feel comfortable and encouraged during your time here.   Start your planning now at www.blazefitstudio.com.  Don’t forget  to check out the Perkville Rewards program.  Signing up online not only earns you the appreciation of your instructor, but earns you points you can redeem for gift cards, apparel, a private training session and more.

Happy Planning!  We can’t wait to see you at Blaze!


Krystal Reynolds

Getting More Out of Your Workout in Less Time

The purpose of High Intensity Interval Training

The key to improving your fitness level is to shock your body.  If you stick to walking or running on the treadmill for 60 minutes at the same pace, or even lifting weights with the same old routine, the body will adapt to what you are doing.  You need to overload your body beyond what it is accustomed to in order to get better results.

High Intensity Interval Training is any exercise performed at a high intensity for a short period time followed by a rest period.  HIIT is an excellent way to maximize a workout that is limited on time. If you train intensely in short bouts, you can get more benefits in less time.

Some mistakenly believe the best way to burn fat is to workout at a low-to -moderate intensity (staying between 65%-85% of your max heart rate zone), for longer periods of time to burn body fat.  What some may not know is the total energy expenditure is higher when working out for shorter bursts of high-intensity exercise followed by a low intensity recovery throughout the work out.  In other words, the total amount of fat burned is greater doing HIIT for 30 minutes as opposed to strolling on a treadmill for 60 minutes. 

You can take any cardio activity and perform intervals. For example, you can take your workout outdoors using a park, track, or bleachers. Start to jog for the first 4-5 minutes to warm up, then go into a sprint for 30-45 seconds, go back into a jog or fast walk for just 30 seconds to a minute to recover and repeat. Instead of just sprinting, you can do “high knees,” “side shuffles,” “plyometric skips,” and “leap frogs” for 30 seconds each (just to name a few).  This will keep your body guessing and targeting different muscle groups. You can perform high intensity intervals cycling, swimming, on the treadmill, elliptical, and even the rowing machine.  The lists of options are endless.

Aside from being a huge time saver, HIIT creates a longer post-workout fat burning reaction in the metabolism by increasing the resting metabolic rate (RMR) for the following 24-36 hours due to excess post-exercise oxygen consumption. This means, the more intense your workout, the longer you will burn off fat after the workout is completed. When there is an increase in exercise intensity, there is also an increase in the release of human growth hormone.  Human growth hormone is known to decrease body fat and increase lean muscle.

Interval training may feel uncomfortable because of the lactic acid build up (burning sensation when pushing muscles to the next level), causing many people to resist the challenge. With the understanding of how HIIT can save time, rev up the metabolism, produce more growth hormone, stimulate fat loss, change your body and your cardiovascular fitness, you will shock your body and take your results to the next level.

Please let me know any comments or questions, I’m always listening!


Krystal Reynolds

Less Sleep = More Fat

The busier our lives get and the more we try to squeeze in everything we have to do, we snooze less.  This is one of the worst things we can do to our bodies!  Sleep deprivation impairs our coordination, reflexes, memory, productivity, concentration, can make us depressed, and decrease sex drive.  Aside from the mental impairments lack of sleep can cause, it can also age our skin, weaken the immune system, and cause weight gain!  Think of college students, new parents, and just busy people trying to tackle the world in a 24 hour day. This may be the time when people begin to pack on the weight and the endless cycle begins.

Getting enough sleep is a critical component of weight control.  Lack of sleep can alter two important hormones that can lead to overeating and weight gain- ghrelin and leptin. Ghrelin is an appetite stimulating hormone.  Leptin is considered a satiety, or “feeling full”, hormone.    Sleep deprivation increases ghrelin and decreases leptin.   When ghrelin levels are up people feel hungry.  Low levels of leptin indicate starvation and increase appetite. These hormones have been called “the yin and yang of hunger.”  One is the accelerator for eating (ghrelin) and the other is the brake (leptin). 

Skipping hours of sleep may also make workouts less enjoyable because it is harder to get through, or the motivation is lost to even begin.  To get the most out of the work that is put into an exercise program rest is needed; as results are accomplished during rest and recovery.

In my opinion, three important things we can all do to improve our lives are clean eating, healthy sleeping, and fun purposeful exercise. Keep your hunger hormones and exercise results in check by getting plenty of rest (7-8 hours a night).  And the cool thing about exercise is it improves your quality of sleep.  So get to bed!! It will help your body restore itself for the demands of tomorrow.

Please let me know any comments or feedback, I am always listening!

The busier our lives get and the more we try to squeeze in everything we have to do, we snooze less.  This is one of the worst things we can do to our bodies!  Sleep deprivation impairs our coordination, reflexes, memory, productivity, concentration, can make us depressed, and decrease sex drive.  Aside from the mental impairments lack of sleep can cause, it can also age our skin, weaken the immune system, and cause weight gain!  Think of college students, new parents, and just busy people trying to tackle the world in a 24 hour day. This may be the time when people begin to pack on the weight and the endless cycle begins.

Getting enough sleep is a critical component of weight control.  Lack of sleep can alter two important hormones that can lead to overeating and weight gain- ghrelin and leptin. Ghrelin is an appetite stimulating hormone.  Leptin is considered a satiety, or “feeling full”, hormone.    Sleep deprivation increases ghrelin and decreases leptin.   When ghrelin levels are up people feel hungry.  Low levels of leptin indicate starvation and increase appetite. These hormones have been called “the yin and yang of hunger.”  One is the accelerator for eating (ghrelin) and the other is the brake (leptin). 

Skipping hours of sleep may also make workouts less enjoyable because it is harder to get through, or the motivation is lost to even begin.  To get the most out of the work that is put into an exercise program rest is needed; as results are accomplished during rest and recovery.

In my opinion, three important things we can all do to improve our lives are clean eating, healthy sleeping, and fun purposeful exercise. Keep your hunger hormones and exercise results in check by getting plenty of rest (7-8 hours a night).  And the cool thing about exercise is it improves your quality of sleep.  So get to bed!! It will help your body restore itself for the demands of tomorrow.

Please let me know any comments or feedback, I am always listening!


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