It’s time to get fit!

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Classes will teach you how to push, pull, hinge, squat and stabilize.

We'll add weight when you are ready to amp things up…

and will also know how to dial things back if needed.

It's all about YOU!


What is YOUR why?

Every day I hear from patients different reasons as to why they want to increase their fitness. For instance, it’s common for me to hear these phrases…

I want to:

lose weight and look healthier

have more energy

hike / bike / walk without pain

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be more active

be strong enough to pick up my kids / grandkids

participate in a marathon / triathlon / century ride

stay fit as I get older

progress instead of decline

reduce or eliminate my medications

learn how to move freely without injury

feel more confident with my body

be more productive at work

set a goal and accomplish it

make a change for the better


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READY to GET STARTED?

Call or e-mail today to take the first step!

505-948-3773 / Dr.Blair@BlueSkyABQ.com


You know you need to move more…and you want to get fit…or at least not have things hurt so much...

But what are your options?


OPTION ONE
Personal Trainer at the local gym


Pros:
Can be convenient

Cons:

Yikes! This is more neck than abs…

Yikes! This is more neck than abs…

  • Can also be expensive ($65+ for each session)

  • Often this is in addition to a monthly gym membership ($$$)

  • While there are some amazing trainers out there, not all of them have the ability to know when to regress a movement or safely add weight, or know when a particular exercise might cause injury.  When I walk around the local gym I often see trainers adding weight to clients’ noticeably poor movement patterns, and it makes me cringe.

  • The number one goal of fitness is to keep being active - without injury! Despite the best intentions of many in the fitness industry, this is often not put into practice.


OPTION TWO
Large group fitness classes, boot camps...


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Pros:
Inexpensive (often just $10-$15 per class)

Cons:

  • Can be crowded

  • No time / ability of instructor to provide individualized attention to your form

  • Easy to get caught up in the competition and over-do or injure yourself

Note: These classes may be appropriate AFTER you have learned how to move well and have built better body awareness (the goal of Blue Sky / Square One Fitness).


OPTION THREE
Small Group Fitness at Blue Sky Chiropractic / Square One Fitness


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  • Classes are doctor-programmed (and often doctor-taught)

  • Lots of individual attention

  • Focus is on proper movement patterns and then progressing to resistance

  • Small class size of 3-4 people

  • Fun and socially interactive, but not overwhelming (even for introverts!)

  • Constant attention is paid to how YOU are doing, keeping the level challenging but doable, and then progressing when your body is safely able to handle more

  • You learn about movement, why we are doing each movement, and how it can translate to your daily activities or sport

  • Moderately priced at $36-$55 per session

Note: Some folks may find that after a few months learning about their bodies, and fine-tuning their movements, that they now feel safe to work out on their own.


“I loved how you tailored the exercises and tried to give us all pointers individually”


READY to GET STARTED?

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Call or e-mail today to take the first step!

505-948-3773 / Dr.Blair@BlueSkyABQ.com


Class Structure

While there is a lot of variety in every class, this is the general flow:

Foam rolling / massage stick
Breathing
Stretch / mobility
Corrective exercises (to fine-tune good movement patterns)
Active warm up

we then move into the strength / fitness portion of the class which is based on:

Tri-Sets:
there are three stations - each with a different activity (push, pull, hinge, squat, stabilize). Each student spends three minutes at each station and then rotates. This allows for a variety of movements, and keeps the class fun.

Each exercise in the tri-set is scalable. For instance, if a student is having a hard time with a movement, an easier form of the same pattern will be given. If the movement is too easy, some resistance / weight / extra challenge will be added. The idea is that each student is working at a level that is challenging to them, but that they can perform without compensation or pain.

Generally, we have time for two different tri-sets, so each class features six separate movements.

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Agility
We usually end each class with some brief agility work. It’s both fun and challenging, and generally results in some good laughs.

High-Fives:
Every class ends with high-fives for a job well done.


This exacting emphasis on form was something I had never experienced before in any group fitness class, and I learned that many of the things I believed I would never be capable of doing were attributable to incorrect form: when my form was corrected, the task became easy.
— SP

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“I enjoyed the class last night. My body actually feels better already. I've had this bad neck ache for several weeks. When I got up this morning it was so much better - it was almost non-existent!”


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READY to GET STARTED?

Call or e-mail today to take the first step!

505-948-3773 / Dr.Blair@BlueSkyABQ.com