“Warwick-developed fitness program combines ballet, Pilates and yoga for low-impact cardio workout - Times Herald-Record” |
| Posted: 12 Jan 2011 04:26 AM PST "This program can help students from out-of-shape beginners to the fittest athletes," says Colleen Ketchum, front, shown leading a ballet barre fitness class at BeyondBarre studio in Warwick. The low-impact cardio workout combines ballet, Pilates and Yoga, focusing on proper form and body alignment.TOM BUSHEY/Times Herald-Record By Published: 2:00 AM - 01/12/11 In a modern, cozy corner storefront in Warwick, five ladies huff, puff and work through the movements of a fitness trend that's taken off on the West Coast, rolling out in New York City and Atlanta, and has a niche right here in the mid-Hudson Valley. These low-impact cardio workouts, combining Pilates, ballet and yoga, are known as ballet barre fitness. A program called BeyondBarre"¢, which uniquely incorporates glide board exercises into the workout, has been developed by Warwick's own Colleen Ketchum, with the collaboration of Michelle DuVall and Jennifer Lamb Hewitt, all local certified Power Pilates instructors. BeyondBarre focuses on proper form and body alignment to avoid strain and injury and to produce optimum results. No sneakers required WHY THIS WORKOUT?Barbara Sfugaras, 46, of Florida says she played competitive volleyball in her youth, but a hip injury put a stop to that. She couldn't even run, and started not feeling good about herself. "I was gaining weight," she says. "I met Colleen (Ketchum), and she was able to work with me to improve my core strength, my flexibility and mobility. Between the work at the Pilates studio and then here at BeyondBarre, I was able to play beach volleyball for the first time. I feel great, but most of all, I love the exhaustion that comes at the end of the class. It's so satisfying." Jenna Field, 62, of Warwick coined the "exquisite pain" term. "This program is for all levels. There is a nice socialization that goes on. We all look out for each other ... supportive of each other. I have always been active, with a home gym, I still ride horses, and I was so impressed with the program that I have completed training to be an introductory BeyondBarre instructor." Marge Lees, 53, of Warwick was into martial arts, but wanted more of an aerobic activity. After being diagnosed with cancer and suffering through abdominal surgeries, she continued with the BeyondBarre program and credits her great shape - especially in her abdominal area - with her recovery. "I feel great, I sleep well, and my bone density has improved," she says. MJ Hanley-Goff At a recent Thursday night class, BeyondBarre owner and teacher Ketchum called out instructions and inspiration above the rocking, choreographed music from iPod speakers. Hip-hop, rock 'n' roll and dance music pumped through the studio as the women performed a series of exercises that not only seemed easy to do, but also — could it be? — fun. Yet, at the conclusion of the class, the women said they were "joyously exhausted" and felt what one student called "exquisite pain." According to Ketchum, a first-timer will have a gentler, slower intro class to get used to the terminology, exercises and learn what areas need work. Once comfortable, she adds, they can move on to more advanced classes. "But you still get a great workout in the introductory class," she says. Ballet barres run the length of each wall of the studio, and individual mirrors provide students with views of their alignment. Pillows and weights and ballet slippers fill the corners and shelves. It's not like most exercise studios — you don't even need sneakers. Hanging from the opposite wall are glide boards — mat-size with slippery surfaces, allowing students to perform "ice-skater" glides for the cardio warm-up. With hands flowing out to their sides in rhythmic movements, the group smoothly slides from side to side, seemingly working every part of their body. Evolution of the workout Ketchum is a lean, petite mother of three, with a dancer's body. She's a former gymnast whose coach trained her using a dancer regimen. After owning her own Pilates studio in Warwick, Ketchum was determined to combine barre exercise philosophy with the glide board exercise method begun years ago by Reebok. "It didn't take off, in part, because the entire hour was work on the glider," Ketchum says. Instead, she mixes the glide exercises into a creative and varied routine. The students take the glide boards off the wall for a portion of the class, use them for 10 or 15 minutes, return them, and take a breather and drink of water. To create the glider collection, Ketchum asked her retired woodworking dad to take on the project: "Hey, Dad, could you make 40 of these?" she recalls asking, with a laugh. Her glide boards are patent pending, and their lengths vary — at 4, 4½ and 5 feet — so new students can get used to a shorter glide before moving up to longer ones. 'Hooked' and energized Ketchum said she first discovered Pilates when, as the mother of two boys under 2 years old, she was sleep-deprived and out of shape. "My sister-in-law, a ballet dancer, convinced me to take a Pilates class with her," Ketchum says. "She thought Pilates would give me more energy, relieve my aching back and help get back my pre-baby shape. Sure enough, after a few classes, I was hooked." Energized by the program, Ketchum completed her Power Pilates certification the next year and began teaching evening classes. Her own studio, Pilates in Motion, in Pine Island came next. Word spread, classes grew in size, and Ketchum needed to move the business two more times to meet the demand for the program. Right now, BeyondBarre is in the rear upper section of the Meadowcrest Building on Route 94 in Warwick. Going beyond WarwickKetchum's BeyondBarre program has gone beyond Warwick. She has partnered with White Plains-based Apogee Wellness, owner of Power Pilates, which will now offer Ketchum's program throughout the country and the world. "It's so exciting," said the low-key Ketchum. "This program can help students from out-of-shape beginners to the fittest athlete, and even those stiff, aching muscles. Most importantly, it empowers students to know they can get lean, lose fat and sculpt the body using the ideas that have proven so successful with dancer training." Each 55-minute class is loosely divided into 10 or 15 segments, including a warm-up, arms and weight training, glider, barre movements, jumps, stretches and the conclusion. Because of the limitless number of moves available, and the different personalities of the teachers, no two classes are alike. Modeled on dancer's regimen So what is "dancer training"? Ketchum explains that dancers train to the point of exhaustion, when their muscles are literally twitching. One of the phrases that Ketchum calls out during BeyondBarre class is "Let me see those sewing table legs," which brings a smile to the students, and reminds them that they need to work those leg muscles to the point that they are shaking. "It's at that point," Ketchum says, "the body is burning calories and creating lean muscle." Ballet slippers or toe socks (for those who prefer a less constrictive fit) are required to allow the student to feel their feet on the floor and to feel their outer and inner portions of the foot, in order to get the most out of the movements. A slick shoe surface is needed for the glide board moves and for the dancer's kicks. The footwear is sold at the studio — $20 for the slippers and $15 for the socks. Dancer movements can be seen throughout the routine, as students plié in the five basic ballet positions, and then slowly bend, holding onto the bar. Little hops with toes pointed downward, performing what Ketchum calls "jumping with catlike feet," are gentle and not jarring. Hands go upward in graceful movements to exercise the upper body and shoulders. And then the dancer portion of the program segues into yoga routines, such as the plank and child's pose as a resting pose. Next, the students are on their backs, lifting their legs, slowly and controlled, to exercise the core, a Pilates philosophy. Another Ketchum slogan is "This is NOT your little girl's ballet class." Ketchum's life has always revolved around sports and fitness. Majoring in biology in college, she understood the form and function of the human body. In her teenage years, she was a competitive gymnast, and currently works as a stuntwoman. "I work on local shows, 'Law & Order: SVU' and on the Bruce Willis movie out recently, 'Cop Out,'" she says. She does stunts such as falling a lot — out of windows, down stairs. "Being in shape," Ketchum says, "allows my body to absorb those shocks, recover and repair itself." For more information on BeyondBarre class schedules and fees, visit www.beyondbarre.com or e-mail info@BeyondBarre.com. Reader Reaction We reserve the right to remove any content at any time from this Community, including without limitation. Please check our Community Rules for more information. We ask that you report content that you in good faith believe violates the above rules by clicking the Flag link next to the offending comment. New comments are only accepted for two weeks from the date of publication. 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