Want Better Balance and Strength? Check Out ZeSa Fitness

Article by Brianna Ojard, Photos by Ryan Ojard

Many of us don’t realize it, but balance plays a large role in all of our physical activity.  Something as simple as walking down the street or climbing a flight of stairs demands balance from our bodies.  Good balance can help protect us from injury and is a key component in improving athletic ability.  ZeSa Fitness, located at 1024 Washington Avenue S in the Mill District, understands the importance balance plays in our lives and their classes focus on improving balance and increasing core strength (the two go hand-in-hand). This is done with an Activator, a unique piece of equipment created by co-owner and instructor Shanti Rainey. Simply described, the Activator is a rotating platform that sits on top of a partial sphere and allows for 3-dimensional movement – forward and backward, side-to-side, and rotationally.

ZeSa stock photo

I met with studio co-owner and instructor Cindy Varva in ZeSa’s beautiful studio space to learn more about the benefits of incorporating balance training at ZeSa into a fitness routine. First things first – ZeSa is accessible to all ages and fitness levels. There are 4 levels of Activators used in class, allowing you to level up as your strength and balance improve. To give you an idea, you can start at a Level I Activator, which is the rotating platform on a slightly less than ¼ sphere, and work your way up to the Level IV Activator, which is the rotating platform sitting atop a ¾ sphere (that takes some crazy balance!). And if the Level I Activator is too much for your current abilities you can start on a Stimulator, which incorporates the rotating platform of the Activator but sits on a flat base.  

Cindy explained that the instability of the Activator has neuromuscular benefits such as improved functional abilities, increased muscle strength, better agility, and a decreased risk of injury when taking part in other physical activities. The workouts at ZeSa are low impact and will activate and strengthen the muscles surrounding your joints, which could be beneficial to those suffering from joint pain. Cindy offered to walk me through some of the moves that you’ll find in a typical ZeSa class and I happily, and somewhat nervously, agreed. Turns out, there was nothing to be nervous about. Once I was comfortable getting up on the Activator and finding my balance, it was very fun. We practiced things like lunges, squats, deadlifts, and planks.

Cindy Vavra, left, and Brianna Ojard, right.

Besides the fact that instability made all of the exercises much more challenging, I really loved how the Activator forced me to move through each exercise with much more intention than I would on a flat surface.  I also liked how focused I had to be. There’s not much room for your mind to wander when you’re trying to stay upright. Every Saturday from 10-10:30a Cindy holds a similar session, completely free, meant to let people get accustomed to using the Activators before taking a full class.  

After my one-on-one I was excited to go back and try a couple of classes. I started with ZesaPower, the studio’s signature class. This class is a total body toner that utilizes body weight, free weights, and resistance bands to strengthen from head to toe, all while balancing on an Activator. The class starts with a warm-up to get the muscles loose and the body acclimated to being on the Activator. After that we performed many of the moves that Cindy put me through during our one-on-one. 

I also tried ZeSa HIIT & Kick which, as you may have guessed, utilizes HIIT (High Intensity Interval Training) to get the heart rate up, as well as kicking. The kicking definitely upped the instability factor. Something I really enjoyed in both classes was when we flowed through a series of moves. The instructor broke down the exercises and we went through each one a few times, then we connected them all together and flowed through them a set number of times at our own pace. This allowed newbies like me to go as slowly as necessary, and people who were more advanced could flow through the moves at a pace that they felt was challenging.

I can say that ZeSa is one of the most unique and functional workouts I’ve tried. The classes offered at ZeSa will definitely help your fitness level to progress no matter your current capabilities (even athletes in the NFL, NBA, MLB and NBA train with Activators).

I recommend you add some (good) instability to your life and check out ZeSa. Here’s what you should know before you go:

• Your first week is free! You can take as many classes as you want during that time. By the end of the week you’ll be hooked!

• There’s an Intro to ZeSa class every Saturday from 10-10:30am. This is also free and won’t count as part of your free week.

• Classes are performed barefoot.

• There are a variety of classes to choose from: ZeSa Power, ZeSa HIIT, ZeSa HIIT & Kick, ZeSa Cardio Boxing (wraps and gloves are provided), ZeSa Yoga.

• Definitely bring a water bottle. Towels are provided.

• There’s a shower if you need to freshen up.

• There’s free parking located in the Bridgewater retail parking area, accessed from 11th Ave S. There’s also metered street parking available.

You can stay connected with ZeSa on Facebook and Instagram. 

Be Prepared to Feel the "Shake" at Pure Barre North Loop

Aritcle by Brianna Ojard, photos by Ryan Ojard

Nestled into a retail space in the Mill City Quarter building you’ll find Pure Barre North Loop. Barre, if you’re not familiar, is a workout that focuses on small, isometric contractions and high rep, low weight endurance exercises that activate Type I, or slow twitch, muscle fibers. When done correctly these exercises result in what’s referred to as “barre shake”, basically a muscle overload that causes involuntary trembling. The shake is a good thing, it means your muscles are changing and you’re making progress.

I spoke with Studio Manager and Instructor Leah Donnelly and she likens barre classes to a fusion of ballet, Pilates, and yoga that will help to tone your entire body, improve balance, and boost energy when practiced consistently. To help you achieve these outcomes Pure Barre offers 3 class formats: Pure Barre Classic, Pure Empower, and Pure Reform. Pure Barre Classic utilizes the small isometric contractions barre is known for along with balls, resistance tubes, and light weights to tone and lengthen muscles. Pure Empower builds on the foundation of the Classic class by increasing cardio and adding additional equipment such as ankle weights and platforms. Pure Reform is the most Pilates inspired class and uses both resistance tubes and sliders to move through Pilates-based moves.

The Pure Barre North Loop studio space

The great thing about all of the classes is that they are completely modifiable. “Whether you are just beginning your fitness journey, recovering from an injury, or are staying fit through a pregnancy, our classes can be adjusted to meet you where you are at,” explained Leah. I asked her if the reverse was true, would an athlete find the classes beneficial? She assured me that even those in peak physical condition will be able to challenge themselves at Pure Barre. I consider myself to be in pretty decent shape so I decided to try out a couple classes to see if this was true.

I started with a Pure Barre Classic class. We began on the floor with a warm up, worked our core with a series of planks, and utilized tubes and light weights to work our legs and arms. We then moved to the barre and began a series of ballet inspired moves that targeted our legs and glutes and challenged our balance. It was during this portion of class that I got my first taste of the barre shake and burn, and while it was uncomfortable it was manageable. After our work at the barre we returned to the floor for a bit more core work and a nice, stretchy cool down. Overall all I enjoyed the class and felt like it was a great total body toner.

Pure Reform resistance tubes and sliders

I also tried Pure Reform. I’m a big fan of the Pilates Reformer and was curious how we would use sliders, resistance tubes, and the barre to mimic the movements you’ll typically find in a Reformer class. After a session out on the floor with the sliders where we fired up our core (and by fire I mean it burned!), we moved to the barre and began to use the tubes. We transitioned between using the tubes while standing, kneeling, and lying down to tone both our upper and lower body, and many of the moves were similar to what would be practiced on a Reformer. I definitely got the shakes multiple times throughout class, which made me happy. Is that weird? In any case, I plan on making Pure Barre North Loop a regular part of my workout routine. The low impact nature of the classes and focus on building muscle endurance make it a great compliment to many different fitness routines.

 Are you ready for your first class? Here’s what you need to know:

• Your first class is free! There’s no reason not to give it a try.

• Make sure you wear exercise pants that are capri length or longer and a pair of socks. A regular pair of socks will do, but many people wear sticky socks which you can purchase at the studio.

• Don’t forget your water bottle.

• Something that’s a little tricky is the address. While the legal address is 300 S 2nd Street, the entrance is actually on 3rd Avenue South facing the Carlyle Condos.

• There’s free retail parking behind the building that can be accessed through an alleyway on 3rd Avenue, and there is also metered parking on 2nd Street.

That’s it! Prepare to break a sweat, get those muscles shaking, and have fun with the community at Pure Barre North Loop. You can follow them on Facebook and Instagram to stay up to date on special pop-up classes and free events.

Hayes Carll Comes to The Cedar

Article by Brianna Ojard

Photo credit: David McClister

Acclaimed singer/song writer Hayes Carll brings his Americana sound to The Cedar Cultural Center March 29th in promotion of his new and highly anticipated album, What It Is. The new album, hailed as one of Carll’s best by NPR, Rolling Stone, and Associated Press, showcases his skill as a storyteller. From “I Will Stay”, a classic love song that sweetly closes the album, to more challenging topics like the current state of American society (“Times Like These”) and the changing view of masculinity (“Fragile Men”), Carll manages to write songs that touch on an array of topics in a way that’s both unassuming and eloquent. Beyond the deftly written lyrics, the album also delivers songs that will get your body swaying and your toes tapping, which is always a good thing. 

Tickets for this all ages show can be purchased both online and by phone through The Cedar.

Hayes Carll
with Ben Dickey
Friday, March 29, 2019
8:00 PM - 11:00 PM
The Cedar Cultural Center
416 Cedar Avenue South
Minneapolis, MN, 55454

Highlights from X Games Minneapolis 2018

By Brianna Ojard, Photos by Ryan Ojard

Minnesota is host to many extremes.  Extreme amounts of mosquitoes, extreme weather fluctuations, extreme disappointment (I’m looking at you Vikings!), and this past weekend we were hosts to extreme athletes competing at X Games Minneapolis 2018.  Over the course of 4 days 119,000+ fans converged on US Bank Stadium to watch athletes compete for the gold in Skateboard, BMX, and Moto X competitions, and Harley Davidson Flat Track and Hooligan races.  But watching action sports wasn’t the only thing to do.  Each day of competitions ended with music, and fans headed over to The Amory to catch performances by Kaskade, Brother Ali, Ice Cube, and Zedd. View the complete photo set on Flickr...

It was another exciting year watching athletes jump, flip, twist, and fly through the air, and if you missed it, X Games will be back in Minneapolis through 2020.

Scenes from Northern Spark 2018

Article by Brianna Ojard, Photos by Ryan Ojard

The theme of this year’s Northern Spark, an all-night art festival that lights up Minneapolis with art installations, was “commonality”. A fitting theme for a time in our country that would make you believe that we have more that divides us than we have in common.  But one thing all Minnesotans have in common, whether you are brand new to the state or have lived here your entire life, is an appreciation for nice weather.  And that commonality was evident by the thousands of area residents that came out this weekend to take in a multitude of art exhibits and support our local art scene.

As a first time attendee I wasn’t expecting the experience to be so interactive.  (Northern Spark started in 2011, I can’t believe it took me this long!) Many of the exhibits had some way to interact with the art, but it was still enjoyable for the person that likes to hang back and take things in.  Another thing I wasn’t expecting was how beautiful it was.  I loved the performance of “Smart Wars: Mni Wiconi Alliance” by Wakemup Productions as the sun went down, and then watching the lights of the art exhibits begin to glow as the darkness settled in.  It was also beautiful to see the mix of people all enjoying a shared experience.

I’m glad I finally made it out to Northern Spark.  My first experience definitely won’t be my last.  If you’ve been meaning to partake but haven’t yet, put it on your to-do list for the summer of 2019.