Mecha CARDIO+ and Resistance Instructor Search

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Mecha CARDIO+ and Resistance Instructor Search

Are you a happy, upbeat, hard worker who wants to be appreciated for your contribution? Are you the kind of person that never calls in sick, sets your standards high and wants to be part of an exciting team? Want free fitness classes, great hours and even greater pay? Want to work in an uncommonly positive and energetic kinda place? You just might be in the right place…

We are Mecha, Boulder’s premiere CARDIO+ and Resistance (Lagree) studio. We offer low-impact, high-intensity training through a variety of class types. Mecha’s clients range from cross-training elite athletes to people want to get in the best shape of their lives. Mecha offers an intimate community where your coaches will know you and you will know those working hard beside you. 

Before you hit reply and demand we give you a job, check out the requirements. We are looking for:

  • Team players with great attitudes- that’s all we hire and why this is such a great place to work!

  • Coaches with charisma and passion.

  • Team members who see the value in and enjoy serving others.

  • Experienced fitness professionals with a growth mindset, excited to continue their learning. 

If this is you- reply now! You don’t want to miss this opportunity and we don’t want to miss out on you! Please complete the following questionnaire to let us know a bit about you, your availability, and your experience, and why you think you're a good fit. 

Submit your answered questions along with your resume to: mia@mecha.com

 

Mecha Instructor Questionnaire

  • Have you worked out at Mecha in the CARDIO+ and/or Resistance rooms? Describe your personal experience. 

  • Are you interested in coaching CARDIO+ and/or Resistance? 

  • What will you bring to the Mecha coaching team and Mecha community?

  • Please describe your availability. How many classes are you interested and able to take on? What days and times are you available? *We are in need of people who can work evenings, mornings, and weekends.

  • List related (group fitness, personal training, etc.) certifications and trainings you have completed.

  • Describe your professional teaching experience (group fitness, personal training, etc.) including the type(s) of fitness you have instructed (yoga, HIIT, cardio, Lagree, barre, pilates, TRX, etc.).

  • Describe your coaching style.

  • What strengths do you bring to coaching CARDIO+? What skills do you want to develop or improve upon through your coaching at Mecha?

  • Briefly describe your personal fitness- what do you do for your own fitness? What types of exercises do you engage in regularly?

Fall Workshops

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Glute Activation with Mini Bands

With Kari Sullivan

The gluteal muscles are the largest muscle group in the body and yet for many people, they remain under activated or are non-functioning. Strong, functioning glutes are not only aesthetically pleasing but also an indicator of overall health. Start making the most of all of your workouts by learning how to activate your glutes and use them effectively. In this workshop, you will learn how to turn your glutes on with a variety of activation techniques, establishing and/or refining your relationship with your glutes. Once activated, you will put into practice these new techniques through squats, lunges, step-ups and of course climbing, skiing, and biking!

  • Tuesday, October 22nd

  • 6:10-7:40pm

  • $40

    GET MY GLUTES ACTIVATED - SIGN UP NOW!

Take it Out of Your Traps: Serratus Anterior Activation via Wall Planks and Planks.

With Kari Sullivan

Do you hold tension and overwork your trap muscles when doing every upper body exercise? It's time to take it out of the traps and work your upper body more effectively! In this workshop, you will gain a deeper understanding of your upper body muscles, learn some basic anatomy, and practice techniques to activate the correct muscles in exercises in both the CARDIO+ and Resistance rooms.

  • Tuesday, November 12th

  • 6:10-7:40 pm

  • $40

SAVE MY TRAPS - SIGN UP NOW!


NEW CARDIO+ CLASS ALERT

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CARDIO & CORE CLASSES

Our member requested more 8:10 class times and we are delivering! We have added a new class to the schedule on Tuesdays and Fridays at 8:10 am.

CARDIO & CORE classes begin with 30 minutes (AMPED class) of high-intensity (low-impact) sprints on SkiErgs, VersaClimbers, and Airdyne bikes and short blocks combining cardio and floor work (all core). This is HIIT (High-Intensity Interval Training) at its best! The last 15 minutes of class will focus on straight-up non-stop core work. Get ready to HIIT that Cardio and Core strong all in the CARDIO+ room. 

When the CARDIO & CORE class is on the schedule you can sign up for just the first 30 min AMPED class or the whole 45 min CARDIO & CORE class.

The new classes will be on the schedule starting the week of October 21st.

FALL FITNESS CHALLENGE

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Mecha’s FALL FITNESS CHALLENGE starts Monday, October 14th. The six-week challenge is a great opportunity to have fun, cement your fitness routine (or maybe start a new routine), get super fit, try a variety of classes (maybe find some new favorites), and get yourself feeling your absolute best for the holiday season.

 Read the official rules below so you understand all the ins and outs of the challenge and are ready and prepared to complete all 6 challenges. Some of the classes may be outside of your normal routine (remember this is a challenge). We have added some additional classes to the schedule during the challenge to make each challenge as accessible as possible.

  • Two additional weekend Kinstretch classes will be on the schedule during the challenge

  • A new Resistance Form class is now on the schedule every Monday evening at 6pm.

The CARDIO+ and Resistance class schedules will be hanging in the lobby and will be posted on our website www.mecha.com/classes during the challenge so you can plan out your classes.

Fall Fitness Challenge Official Rules:

To enter:

  • Come into Mecha and get your polaroid photo taken at the front desk.

  • Write your first and last name (clearly) on the back of the photo.

  • Hang your photo on the Challenge wall in the lobby.

  • Start preparing and planning out your classes so you can get all 6 in!

To Participate:

  • Each week you must take 4 classes (make sure you give your body rest and recovery each week). Taking more than 4 classes each week does not provide additional entries.

  • Each week choose one of the 6 challenges (you will end up taking a variety of Mecha classes, and maybe try something new).

  • You can take the 6 challenges in any order you wish.

  • You can only complete one challenge each week- you cannot accrue more than one color star in a given week. If you take an Amped class and Kinstretch class in one week, you will need to choose which color star you want that week. We encourage you to take Kinstretch every week as a tool to keep your body strong and healthy (and injury-free) so you can do all the hard work Mecha classes demand of your body.

  • Each week begins on Monday and ends on Sunday.

  • Bonus challenges (think fun!) will be announced on our Instagram and Facebook stories each week. Sometimes more than one challenge will be announced in a given week.

  • Follow us @mechafitness so we pop up first for you on your stories. Stories only last one day so check back each day to find the bonus challenges.

  • We will ONLY announce our bonus challenges on social media (not in the studio).  If you are participating in the challenge, please help us keep them secret (don’t tell your friends) and let everyone find the challenge themselves.

  • Bonus challenges will give you a bonus sticker and an extra entry into the grand prize drawing at the end of the challenge (only if you have completed the full 6 weeks and acquired all 6 colored stars).

  • What if I am not on social media? You can still complete the entire six-week challenge without needing social media.

  • And don’t forget to have FUN!

 To get your star:

  • Once you have completed a weekly challenge (including 4 classes in the week and one of the challenges) bring your sticker to the front desk and let the host know your challenge star. The host will check your visits and give you a star. Then put your photo in the box.

  • One weekly winner will be announced each Monday, and photos will be returned to the wall.

  • If the host is helping another person and you do not have time to wait for your sticker, write your name and desired sticker on a post-it note and attach it to your sticker and put it in the black box. The host will check and sticker photos in the box.

The get your bonus sticker:

  • Once you have completed the bonus challenge, check with the front desk host. If it is a challenge they can confirm, they will give you your bonus sticker to put on your photo. If the host cannot confirm your bonus challenge, write your name on the weekly bonus challenge list and we will add your bonus sticker once confirmed.

 To enter the Grand Prize drawing:

  • Once you have completed all 6 challenges, your photo will be entered into the final Grand Prize drawing. Your name will be entered one additional time for each bonus sticker you acquired.

  • Five names will be drawn on Monday, November 25th an announced on our Instagram and Facebook posts. Prizes include class packages, a Studio Wide Unlimited Month, a private and personalized Kinstretch session, and more.

 Still have questions? Ask one of our hosts or instructors

POWER your GLOW: A self-Care Happy Hour

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Mecha, Vasu Skin Solutions, and Boulder Nutrition invite you to a

Self-Care Happy Hour

Wednesday, October 2nd from 5-7 pm.

Enjoy tasty bites, fresh juice mixed drinks from Natalie’s Juice, and wine from Canteen Wine.

Get there early and sign up for a free chair massage or skin dermaplanning mini-session. Learn about local resources to help you POWER your GLOW and enter the raffle to win prizes from Mecha, Vasu, Boulder Nutrition, Canteen Wine, Sankalpa, and more.

Grab a friend or two, stop by, relax, unwind, and connect.

Completely FREE- just for YOU!

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What is Kinstretch?

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What is Kinstretch?

by Bridget McElvain

Kinstretch is a movement enhancement system designed to increase flexibility, maximum body control, and USABLE ranges of motion. It is a group class you can attend where you will learn about and get to train your joint range of motion! What does that mean, exactly?

Let me back up a bit. Kinstretch is a concept and application derived from the training approach of Functional Range Systems. FRS is a system that utilizes an interpretation of the most up-to-date scientific literature on injury recovery, mitigation, and resiliency training that fills a very distinct and important niche in the health and fitness field that is missing from mainstream healthcare and training. The system is broken up into two pieces: the manual therapy side being Functional Range Release and the training/application side being Functional Range Conditioning. FRC is specific to what individuals need. Kinstretch is the outgoing child of FRC and a group mobility training class you attend to improve your overall mobility.

Functional Range Conditioning was created upon the widespread and ever-increasing rates of injury, repeated injury, and general physical issues that so many of us struggle with on a daily basis to which we are not receiving the care that makes real, lasting results. So, what gives?

A great way to sum up the premise of FRC is this quote by FRS founder, Dr. Andreo Spina:

The more control you have over your joints, the more control you have over your body. The more control you have over your body, the more control you have over your movements. The more control you have over your movements, the less likely your movements will falter. If your movements falter less, then the less likely your chances are for injury. Says the vast majority of science (in my opinion).

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With that said, FRC is highly specified strength training. Many styles of training focus exclusively on movements, i.e., the squat, deadlift, press, etc. while FRC takes a closer look at the components of what make those movements go well. Are the joints being used healthy on their own without the addition of external load, yes or no? The answer to this question, while extremely simple, is crucial and provides a map for us to determine which movements are the right movements for each of us. We call this, having the “prerequisites.” Each movement will have its own prerequisites, aka, the things you need to be able to perform that movement well and efficiently.

Instead of exclusively training movements themselves, we strive to incorporate an all-encompassing picture in our Kinstretch classes. We may be training specific joints, but the idea is that training the smaller pieces will contribute to an over-all better working and feeling larger piece.

Training your joints serves a very important purpose: not only will you learn invaluable education about your body that you likely never received, but you will get to experience mobility training for yourself. The vast majority of our students comment on how much better they feel after taking a mobility training class than when they came in, and to us that is priceless. In our classes, you will get a chance to move your entire body, every class, with an emphasis on body control so that every part of you gets to feel the mobility love. Don’t be mistaken by the “stretch” part of Kinstretch; you will work hard in this class, probably make some weird faces, and probably feel interesting sensations, but it is all part of the process of becoming body-aware and movement-prepared.

My name is Bridget McElvain and Traci Bennett and I are your Kinstretch Instructors here at Mecha Fitness. You can find our weekly classes at Mecha on Tuesdays from 5:00 pm until 5:55 pm and on Thursday mornings from 8:10 am to 9:00 am. The part of Kinstretch we love the most is its accessibility and versatility: all levels are welcome and no experience is required. You can come to one of our mobility classes as a tool for active recovery, a hard training day, or a warm-up for your Resistance or CARDIO+ workout. It is truly, the swiss army knife of fitness.

Traci and I love to engage with our students, ask compelling questions, answer them together, and help facilitate your learning. We are always available for questions and you can find out more information at vitalrootsmvmnt.com, our Instagram account @vital.roots and Facebook page Vital Roots Movement.

 

 

 

 

The September CARDIO+ Challenge: Take a Ride on the Devil‘s Tricycle

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The September CARDIO+ Challenge: Take a Ride on the Devil‘s Tricycle

by Mia Seymour, CARDIO+ Director

Every month we post a new CARDIO+ challenge. Some are short, intense sprints (as short as 10 seconds of max effort work) , some a longer (5 minutes of sustained high intensity effort). Some challenges focus on accomplishing an AMRAP (As Many Rounds As Possible) between machine work and floor work. This month’s challenge is simple and straight forward but by no means easy.

September brings up back to the Airdyne (AKA Assault Bike, AKA the Devil’s Tricycle). If you are not familiar with the Airdyne, let’s start by saying this bike is NO spin bike. This bike is designed to crush each and every person who puts their feet on the pedals. It doesn’t matter how fit you are, how many marathons you have run, how much you can deadlift or bench press…this bike will humble you, and that’s why we love it.

The September CARDIO+ Challenge:

100 Calories For Time on the Airdyne Bike

Your name goes on the board not to compete with others, but to challenge yourself for improvement over the month and/or to create a personal best. Putting your name on the board is a form of accountability. It means you plan to show up for yourself. It means you plan to come back and work hard each time you enter the room. It means you are a part of the Mecha community. You choose to put your name on the board, to show up, and to work hard for yourself.

Set yourself up for the challenge:

  • Remember it’s meant to be tough. It’s meant to challenge you mentally and physically.

  • Set your intention and hold onto it. What is your goal, choose a pace goal, choose a time goal, set your goal and don’t let yourself back down. You might not reach that goal every time, but you will work for it every time.

  • Bring in your self talk. When it gets hard (and it will) and you want to quit (and you will) what will you tell yourself so you keep working harder all the way to the 100th calorie?

  • Celebrate your hard work and success. Success is in your hard work plain and simple. Your success may be in getting closer to the 100 calories than you ever have before. It might mean making it to 100 without throwing up. It might mean breaking your own personal best. If you show up and work hard- you deserve to celebrate that!

We can’t wait to see the board fill, improvements and personal bests accrue, and celebrations of personal empowerment abound. Join the challenge!



BIRTH: The most athletic thing a woman’s body will ever do

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BIRTH: The most athletic thing a woman’s body will ever do

By Dr. Breanne Coates

The way a woman moves her body has the potential to enhance or hinder her experience of pregnancy, birth and postpartum. At BIRTHFIT, we think of the motherhood transition as a season of life. Pregnancy is a temporary state. During this time, we adopt the mindset of “training for birth”. Birth is arguably the most athletic thing a woman’s body will ever do. It requires strength, endurance, determination and surrender. During pregnancy, we do not shy away from fitness. Instead, we direct our athletic efforts to prepare our bodies and minds for birth. We think of training during pregnancy as “in-season training”- not the time to be doing things that cause pain, injury or dysfunction. The mantra of “just listen to your body” or “do what feels right” misses the boat and women deserve better guidance and support. 

There are certain exercises that “feel fine” but may no longer be appropriate as our bodies change during pregnancy. Just because we can, doesn’t always mean we should. Exercises that should generally be avoided during pregnancy and the entire first year postpartum include: crunches, sit-ups, extended time in plank (appropriate time is individual), side-plank, mountain climbers, toes to bar, any kipping movements, V-ups, and L-sits. Exercises that may be okay in early pregnancy but should be modified or eliminated around the 2nd trimester and for at least the first 4 months postpartum include: burpees, jump rope, running, box jumps, and any other dynamic or plyometric movements. Exercises that cause doming of the abdomen, pain, or leaking of any amount urine should be avoided. If you are experiencing any of these symptoms, I can support you in figuring out the cause, finding a way to train without exacerbating the problem and help you fix the problem so you can do the things you want to do symptom-free.

BIRTHFIT Boulder’s Prenatal Foundations classes will include a safe and effective workout with individual modifications as needed, education on how to use the concepts taught in other workouts and aspects of life, as well as mindset work and take-home exercises to prepare mentally and emotionally for birth.

While pregnancy is temporary, postpartum is forever. The postpartum period does not end 6 weeks after birth, or even 6 months. Our bodies are in a constant state of healing for the entire first year postpartum and the way we choose to support our healing during this time has great influence on our health, susceptibility to injury, overall bodily functioning and our fitness potential for the rest of our lives. There can be enormous pressure to “get your pre-baby body back” and that can be difficult to ignore. Adopting the mindset of “slow is fast” allows us to respect our healing bodies, honor them for all of the amazing things they have done to create new life, and allow ourselves the time to rebuild a solid physical foundation. When we train from a “slow is fast” mindset, we take time in the early postpartum period to recover, to guide our cores to heal in an optimal way, and slowly progress ourselves to greater intensity and more complex movements. Doing too much too soon negatively affects the healing process and can create injury and dysfunction which usually leads to setbacks and makes our goals that much further out of reach. Joining a BIRTHFIT Postpartum Series can be a great way to begin to heal intentionally and reintroduce fitness, all while being surrounded by a community of women who are choosing to approach their postpartum journey from a similar mindset. Even if you have older children, this can be enormously helpful in giving your core the attention it needed in those early years.

If you have not yet had children but you are thinking about becoming pregnant, it can be very helpful to the conception process to start adapting your training and thinking about all of this ahead of time. Taking the time to prepare our bodies physically, mentally, emotionally and nutritionally can lead to more positive pregnancy and postpartum experiences.

Pregnancy and birth are some of life’s greatest unknowns and this requires that we are deeply connected to ourselves, our bodies and that we are respectful of our bodies’ changing needs. There are certain methods of training that are particularly important during pregnancy and postpartum. These are: neutral spinal positioning, diaphragmatic breathing, and intra-abdominal pressure. These help to create or maintain ideal positioning and functioning of the core which can help prevent injuries and discomfort during pregnancy, allow baby to get into a good position for birth, allow the diaphragm and uterus to be more effective during labor and birth, allow for an easier recovery postpartum, and can help heal core and pelvic floor problems, even if it has been multiple years since giving birth. Around 30% of women experience pelvic floor dysfunction and/or diastasis recti (separation of the abdominal muscles). While there are many factors that go into the development of these conditions, the way we train during pregnancy and the way we recover and rehab postpartum have enormous impacts on preventing or significantly improving these conditions. 

As a chiropractor and as the BIRTHFIT Boulder Regional Director, I work one on one with women to provide education, chiropractic care for the whole family, core and pelvic floor rehabilitation and on-going support throughout the motherhood transition. As part of our Community Partner program, all Mecha clients will receive a 25% discount on chiropractic and rehab services at my office, Alpine Chiropractic and Rehabilitation Center. This is work that I find deeply fulfilling and I am so excited to bring BIRTHFIT Boulder’s classes to Mecha! 


Read more about and sign up for BIRTHFIT Boulder’s Prenatal and Postpartum classes at Mecha.

Dr. Breanne Coates

BIRTHFIT Boulder Regional Director

Performance, perinatal & pediatric chiropractor

birthfitboulder@gmail.com

303-444-7524



Enhance Your Exercise Recovery

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Enhance Your Exercise Recovery

5 Nutritionist-Approved Tips

By Sue Van Raes

If you are like me, your days are full. With all you have going on in your world, I am sure you want every work out to count, and the recovery time in between workouts to be effective and supportive to your body.


Today, I have for you a few important tips and tricks to add into your post exercise regimen. These are tiny tweaks you can make to increase your lean body mass and reduce oxidative stress on your body post-exercise.

1.How to Hydrate:

Hydrating during and after your workouts is imperative, but getting enough water is not the only type of hydration to focus on. For optimal recovery, you may benefit from broad spectrum electrolytes.

Electrolytes are made up of minerals – including potassium, sodium, magnesium and calcium. Electrolytes exist throughout your body, in your blood and bodily fluids. 

When you exercise, sweat, and urinate you lose electrolytes. An electrolyte imbalance can be caused by dehydration, over exercising, illness or a poor diet. Hydrating your body with electrolytes creates happy muscles and blood chemistry, ensuring an easy and effective recovery.

There are many great sources of electrolytes: 

  • Electrolytes powders (be sure they are free of high glycemic sugars or artificial sweeteners)

  • Vegetable or bone broths

  • Coconut water

  • Green Juices (such as celery or cucumber)

If you notice muscle cramping, dizziness, fatigue or light-headedness after exercise try adding more electrolytes.

2. Elevate your Anti-inflammatory Eating:

Most of us associate exercise with health. While this is mostly true, exercise, when not handled with care, can wreak havoc on your cells, tissues, and skeletal system. When we exercise rigorously, we must tend to our recovery rigorously as well.

One effective way to boost a healthy post-exercise recovery is by eating an anti-inflammatory diet, and specifically refueling with anti-inflammatory super-foods.

Here are some of my favorite anti-inflammatory super-foods:

  • Omega-3 fatty acids (such as wild fish, chia seeds, flax seeds, or an omega 3 supplement)

  • Turmeric

  • Avocados

  • Dark chocolate

  • Berries

  • Nuts

Include these foods in your diet after you work out as often as you can to nourish your body – and recovery – effectively.


3. Power Up with High Quality Protein:

Exercise initiates the breakdown of glycogen and muscle proteins. After your workout, your body rebuilds its glycogen stores and repairs muscle proteins while also building new muscle. 

Eating an adequate amount of protein after your workout ensures that your body has ample amino acids to repair and rebuild muscle, as well as build new muscle for a stronger and leaner body.

A simple snack or protein shake of 20-40 grams of protein has been shown to increase the body’s ability to build muscle after a workout.

Here are some post workout proteins to try:

  • High quality (low sugar) protein shake

  • Green smoothies with collagen powder

  • Grass-fed, wild-caught or pasture-raised animal protein

  • Bone broth

  • Greek yogurt (low in sugar)

  • Pasture-raised eggs

  • Kefir (low in sugar)

  • Quinoa

  • Nuts and seeds

4. Add in Alkalizing Fruits and Veggies: 

Fruits and vegetables keep your body in an alkaline state and fuel you with nutrient dense vitamins and minerals. Fruits and vegetable affect your strength, stamina, and endurance. A low intake of fruits and vegetables can lead to fatigue, muscle damage, lack of muscle strength and lowered immune function.

Aim 6-9 cups (measured raw) of fruits and vegetables (go heavier on the vegetables) per day.


5. Restore and Rest:

Rest is integral to exercise recovery, and if you're not giving your muscles enough downtime, you could end up slowing down your progress.  

  • Take a rest day each week (do restorative stretching, YIN yoga, or a gentle walk)

  • Give your body as close to 24 hours between intense workouts to ensure your muscles have enough time to repair, rebuild and strengthen.

  • On your menstrual cycle?  Many women feel better backing off a little (volume and intensity) especially if you are feeling fatigued.

  • If your body tells you to rest, listen to it.

Like many things, more is not always better. Exercising smarter is something to consider, giving your body what he/she needs for optimal recovery. Try including these little tips and tricks into your exercise regimen and power up your body for the best results.

Join Sue for our first free nutrition talk in our Power Up Your Plate Series at Mecha on Wednesday, August 28th from 7-8pm.