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Massage
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Yoga

Indoor Cycling

COMING WINTER 2018
Indoor Cycling - Coming Soon

Nutritional Guidance

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Nutrition

Competition Prep

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Competition Prep
CELEBRATING OUR MEMBERS

Success Stories

I’m coming up to my one year mark with Lion and Luxe and I couldn’t be happier!

I signed up to have guidance and the proper knowledge to train for bodybuilding competitions in the safest, healthiest way. I do indeed get all that and more.

Brent Bareham has been absolutely amazing through every step along the way. I have also experienced the best massages I have ever had from their in house massage therapist Andrea!

I would absolutely recommend Lion and Luxe for any level of improving your fitness journey.

Christina M.
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        Personal Training

        Personal Training

        Following a custom resistance training, cardio and nutrition program crafted specifically for you by one of our elite trainers can help you build strength, sculpt a better physique and achieve your specific fitness goals.

        More About Training
        Massage

        Massage

        Whether you’re looking to address or prevent injuries, increase your mobility or just relax, a massage from our amazing LMT is sure to be helpful. Receive massages regularly? Ask about our Massage Club.

        More About Massage
        Yoga Classes

        Yoga Classes

        We offer a variety of yoga classes suitable for the curious newbie to the seasoned yogi. We limit our classes to 15 people so our instructors can focus on each student and so you’ll never feel overcrowded in our beautiful studio.

        More About Yoga
        Cycling Classes

        Cycling Classes

        No matter the time of year indoor cycling is an amazing way to burn calories, increase your cardiovascular strength and have fun in the process. Just in time for winter 2018 we’ll be adding a full cycling program in our club.

        Indoor Cycling - Coming Soon

        1

        Club

        9

        WELLNESS PROS

        42

        COMBINED YRS EXPERIENCE

        14

        Awards Won

        EXCLUSIVELY AT OUR CLUB

        Our Team

        Katie Shanken, CWA


        Certified Wellness Advisor

        Years of experience as a Wellness Advisor has given Katie the unique ability to connect with people on a personal level and uncover their once vibrant passion for personal health and wellness. She specializes in helping clients develop sustainable fitness plans that fit their lifestyle and guide them to their goals.

        Denise M. CPT


        Certified Personal Trainer

        Denise is a NASM certified personal trainer who began her fitness path with cardio and running. While she still runs every day and competes in marathons, she has a passion for resistance training and weight lifting that drives her to be a great personal trainer.

        Sam Guider, CSCS


        Certified Personal Trainer

        Sam is our Certified Strength and Conditioning Specialist. He completed his B.S. at Fredonia and received his Masters in Exercise Physiology from Cortland in 2017. He is passionate about helping those around him be the healthiest version of themselves.

        Brent Bareham, CPT PES


        Founder & Training Director

        Brent is the Founder and Training Director at Lion & Luxe. He is a NASM certified PT, Performance Enhancement Specialist and has also coached aesthetics athletes to first place and Pro Card victories. His desire to help others build strong, beautiful bodies is where Lion&Luxe gets its name.

        Jenn Cichello CPT, WLS


        Certified Personal Trainer

        Jenn is a NASM Certified Personal Trainer who started her journey as a client of Lion and Luxe. After losing over 50 lbs. she decided she wanted to change careers and become a trainer herself. She has gone on to become a Certified Weight Loss Specialist and is passionate about using the education she’s received to help people accomplish their fitness goals.

        Alyssa Jett


        Chief Heart Administrator

        As Chief Heart Administrator, Alyssa, keeps a finger on the pulse of the Lion&Luxe community, understanding the needs of our clients and teammates and remind them that they matter to us as human beings first and foremost. She’s also the new member welcoming committee so if you reach out to us she’ll make sure you’re taken care of.

        Tatyana Samodurov


        Yoga Director

        Tatyana is our Yoga Director and is a Sivananda and YogaWorks certified teacher. She is also certified in Thai bodywork and brings her passion for combining modern techniques with classic practices to each class.

        Leslie Burch, LMT


        Licensed Massage Therapist

        Leslie uses her knowledge of massage and the human body to promote the mobility, recovery, pain relief, relaxation and overall wellness of our club’s members.

        Michael Harold


        Yoga Instructor

        Years of experience as a yoga instructor have allowed Michael to craft his own unique style of teaching. He brings a deep understanding of both the ancient roots of yoga practice and its practical application today.

        Try a 60 Minute Massage for Just $29
        • Having trouble losing weight? It might be because of Leptin.... You might be asking yourself something like "what in the silly snacks is Leptin??" The discovery of Leptin in 1994 has led to astonishing advances in understanding the regulation of energy balance in humans. 
So what exactly is Leptin and why were scientists so excited by it’s discovery?

Leptin is a regulatory hormone produced by adipose cells (your body’s fat calls). It is often referred to as the “satiety” or “starvation” hormone. 
Read more and subscribe! 
https://mailchi.mp/37191a79d6fc/leptinandcarbcycling
        • Strength training tips for runners.

I realize not everyone reading this is a runner and that's fine.  You know my basic saying Doing something is better than doing nothing at all!  Its important to include strength training with whatever cardio you do.

However, since I am a runner now, I wanted to emphasize how important it is to include strength training too.  If you already do, that's great!  Hopefully I can give you some additional information.

Supplementing running with strength training exercises will not only help you prevent injury, but it will also make you a stronger, faster, and more efficient runner.  Strength training plays a key role in your development as a runner, helping to build muscle so that your body can handle the repetitive stress of all that pavement pounding.

Using runner-specific strength exercises will increase structural
fitness, the ability of your bones, ligaments, tendons, and muscles to withstand the impact of running.  Runners should focus on targeting the key muscles that will keep them balanced and moving forward.

Here are you a few you should definitely be including weekly:  front plank  torso twist, bird dogs, low back extensions, Barbell squats, Deadlifts, Squat to press, Overhead forward lunge, stability ball leg curl, pushups, pull ups, alternating row, Step ups, pistol squats.

Since strength workouts can be higher in intensity than a standard run, strength train after you run (immediately or later in the day) on moderate effort days. Avoid doing them on your long run days since you’ll already be fatigued from your running.

Additionally if you're just running or thinking about starting to run, start slowly.  Don't just jump in with miles or heavy weights multiple days in a row, this will probably be too discouraging or lead to injury.  Good things take time so build up to those fitness goals.

And if you want to run a 5 or 10k, I'll gladly join you! Run hard and
have fun!
-- Stay Strong,
Denise
        • It's finally Friday! - Flex Friday! 
We want you to help us celebrate this wonderful transformation!! This lovely lady is Taylor Johnson and she has been only been with us since February 2019. Through her hard work and determination she is already seeing absolutely amazing results. 
The first picture was taken at Christmas and the most recent at Easter. 
We are so proud of the progress she has already made in such a short time! She's has already dropped 21lbs of body fat and busted her butt to  turn that into 16 lbs of pure muscle mass! 
Amazing job Taylor! Keep killing it girl! 💪👏
        • It’s that time of year again and we know the thought on most everyone's mind:

I HAVE TO WEAR A SWIMSUIT?!! OH CRAP! 😱😨 Okay, okay, don’t panic. We got you!

There are a few things you can start doing now to get yourself in those “summer body ready” feels.

Forget about those horrible juice cleanses or cabbage diets! (we’ve already debunked them)

You can easily use these 4 tips to get yourself ready for summer without making yourself horribly ill.

Let's start with the most important.... Read more here:
https://mailchi.mp/199bbdf7daff/summerbodyready
        • If you grew up in any suburban household during the 1990s, there was a good chance that you had to step over your mom’s ThighMaster on your way to the kitchen for some Sunny D and Dunkaroos. 
With its simple design and successful TV campaign starring Suzanne Somers, the ThighMaster became one of the best-selling infomercial products ever, netting more than $100 million in sales. 
Did it work? Well..... While ThighMaster potentially users could potentially tone these areas, weight loss is not something that users could achieve with the thigh master alone. 
The idea of "spot reduction" for weight loss just doesn't work because the body simply doesn't work in that way. The idea that you can work out, say, your abs, and end up losing fat in only the abdominal region is just humanly impossible.
        • Massage to the Stress Rescue!

We are reaching the end of April, National Stress Awareness month, so I wanted to talk a little more about how we can help decrease stress.

As we discussed in our last newsletter, stress directly affects the parasympathetic nervous system and can take a drastic toll on all around body health.

We are going to look a little deeper into the parasympathetic and sympathetic nervous system as well as how massage can help with both and decrease your stress.

Ready? Let's do this thing!

https://mailchi.mp/96388bfde751/massageandstress
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