Use Mind Body to Register for a Class!

Pre-registration is required for each class at least 24 hours in advance as our class sizes will be limited to 9. There are 2 ways to register:

• Download the MindBody App (this is free) to your phone or iPad, create a login, select Artemis Fitness, then book the classes you wish to attend.

• Email us at info@artemisfitnessvt.com to register for a class or let us know in person at Artemis. You'll be able to register for classes up to 2 weeks ahead of time.

• Please be sure you cancel classes you can't attend to free up your spot for another client.

Safety Precautions for Travel and the Holidays

Our goal is to keep Artemis open as long as it safe for everyone. To do this, it will mean we will all have to continue to be vigilant to protect one another and follow these guidelines:

• If you or someone in your house is experiencing cough, fever, or respiratory illness, then please stay home

• If you travel, please pay close attention to the state guidelines about quarantine

• If you have others staying with you from a yellow or red zone, please follow state guidelines about quarantine

All of our instructors will be following these guidelines too. We will do our very best to accommodate schedule changes as a result of the above conditions. Please remember that it is our mutual responsibility to keep each other healthy. As always, if you have questions or concerns, please feel free to talk with us about it. Thank you everyone!

You may also be interested in this article from NPR:

Thanksgiving In The Time Of COVID-19: To Grandmother's House Or No?

The Giving Project

Now more than ever we are all looking for ways to connect and be part of a change we want to see in our communities. At Artemis we are committed to supporting causes that improve the lives of women and girls and help build healthy and equitable communities. 

That’s why we are so excited to share with you information about The Giving Project, a new initiative working to democratize philanthropy by building a network of grassroots giving circles in Vermont.

As long-time Giving Circle members ourselves (Cate joined the Burlington Giving Collaborative in 2017 and Kendra has been a member of L.I.F.T. Giving Circle since 2017), we’ve experienced  the power of collective giving first-hand and we are huge fans of this grassroot style philanthropy. For those of you not familiar with Giving Circles, they are  groups of people (friends, neighbors, colleagues or just a group of folks who share a common interest or affinity)  who get together to learn about social issues and pool their philanthropic dollars to have greater impact. 

You don’t need a lot of money to start or join one, it doesn’t have to be a huge time commitment and now, you don’t need to figure it all out on your own. In November, The Giving Project, in collaboration with Philanthropy Together will host LaunchpadVermont, a virtual giving circle incubator for aspiring giving circle leaders. At the end of the 5 sessions, participants will have the tools and training they need to launch new giving circles. If you want to learn more about the Fall giving circle leader training or joining a giving circle, visit www.givingprojectvt.org or email leslie@givingprojectvt.org. 

Every day we see what smart, strong women can accomplish when they come together. We hope our members will be inspired and motivated to join the collective giving movement in Vermont!

Sawdog Coffee Roasters

We have partnered with Sawdog Coffee Roasters. Their coffee is 100% Cafe Femenino certified. This certification gives women equal access to land ownership and profits, which decreases food scarcity and domestic violence. The packaging is compostable and their solar panels run the electric portions of the operation. The coffee is super smooth and as a local, mission driven company, you may be interested in subscribing (you can't find them in stores). The best part - they will deliver to Artemis for free every month!

To learn more about them and to order go to: sawdogcoffee.com Please be sure to select Artemis as your pick up location during check out. Our pick will be on the Monday following the fourth Sunday of every month.

Pumpkin Pancakes

A 4 Ingredient Healthy Pumpkin Pancake recipe:

INGREDIENTS:

• 1 organic egg

• 1/4 cup canned pumpkin

• 2T flour (all purpose, wheat, almond, oat, gluten-free –any flour will work, I used oat flour for nutrition info)

• 1/4 tsp pumpkin pie spice (adjust to taste)

• Optional add-ins: chia or flaxseeds, nut butter, chocolate chips, bananas, blueberries

PREPARATION:

1. Whisk the egg and then add the flour, pumpkin, and pumpkin spice. Stir well until fully combined.

2. Heat a nonstick skillet over medium heat. Spray with cooking spray and add the batter. Cook for 2-3 minutes per side, flipping when bubbles begin to pop and edges brown.

3. Makes one serving!

NUTRITION INFO: Calories 176, protein 10g, Carbs 20g, Fiber 4g, Sugar 2g, Fat 7g, Sat Fat 2g, Chol 186mg, Sodium 74mg

Sawdog Coffee Roasters

We are excited to announce that we have partnered with Sawdog Coffee Roasters. They are a small roastery in South Burlington that is committed to empowering women by exclusively roasting Café Femenino certified coffee, which ensures equal access to land ownership and profits, thus decreasing the likelihood of domestic violence and food scarcity. They also have a unique roasting method that produces smooth coffee no matter how dark. There's more! They're 1% For the Planet members, are certified organic and Fair Trade, use compostable bags, and run their roasters on solar panels.

You can’t find them in stores. Their hope is to genuinely connect people to the reasons why they roast, and retail isn’t always the best option to do that. Instead, they operate a subscription service. They will be delivering your order to Artemis on the Monday following the fourth Sunday every month. To get your subscription started this month be sure to order by September 23rd. They will be offering free coffee samples in the gym on Sept. 21st and 25th from 9-11. To learn more about their commitment to people and the plant (and to subscribe) please visit: www.sawdogcoffee.com

Reopening Guidelines

We are reopening on Monday, June 8th! 

We have been working hard to get ready to welcome you all back in the safest way possible. We know everyone is a different place regarding coming back. With that in mind, we have made lots of changes here at Artemis based on the latest safety protocols but you’ll still get the same great workout as before. For personal training clients, we are now able to schedule appointments starting the week of June 8th. View our updated class schedule

As you know, we participated in the creation of the state’s guidelines for safety protocols and have taken those guidelines and applied them to our particular style of workout, our clients’ needs, and our space. We know that the science surrounding COVID-19 is imperfect and evolving and we will do our best to evolve with the emerging knowledge. With that in mind, please review our current safety protocols below for the month of June:

ARTEMIS CLIENT SAFETY PROTOCOLS:

• Clients must adhere to social distancing guidelines and maintain at least 6 feet distance as they enter and exit the gym.

• Clients will be asked to sign a COVID-19 release form prior to working out (one time only).

• Clients should come on their own. We are unable to have children or other guests at Artemis at this time.

• Clients must wear masks upon entering and exiting.

• Clients must wash hands upon entering. Hand washing guidelines are posted above each sink.

• Clients no longer need to sign in. Please tell the instructor if you are on a punch card so we can record your visit.

• Clients will enter and exit the workout space according to the directions given.

• Only 2 people will be allowed in the locker room at any time to change their clothes. The showers are closed at this time.

• All the cardio equipment has been moved at least 6 feet apart.

• No drop-in day pass guests are allowed.

• No out-of-state clients are allowed until they can prove they have met the state's requirements for quarantine.

ARTEMIS INSTRUCTOR SAFETY PROTOCOLS:

• At the start of each work shift, pre-screening including temperature checks and completing a health survey, shall be required to verify each employee has no symptoms of respiratory illness (fever, cough, and/or shortness of breath). 

• Instructors will be masked at all times.

• Instructors will maintain appropriate social distancing procedures.

All staff will complete VOSHA’s training and will comply with these guidelines.

GROUP CLASS WORKOUTS:

• All classes will be stay-in-place workouts. Each client will have their own mat and equipment for use during the class. Equipment will not be shared.

• A minimum 6’ will be marked on the floor for the participant and maintained there throughout. 

• Clients must pre-register for group classes. (Detailed instructions will follow in another email)

•  Face coverings must be worn until class begins and when class ends. 

• A maximum of 10 people (including the instructor) will be allowed for each class. Prior registration is required to attend class.

• No late arrivals.

PERSONAL TRAINING SESSIONS:

• Each person will have their own space to workout including equipment. The use of the suspension trainer, steps, sliders, and other gym equipment will be assigned to each client to be sure social distancing is followed and to ensure each client uses only their own equipment. 

• A minimum of 6’ between clients will be maintained at all times.

• A maximum of 4 people will be allowed during each personal training session. 

•  Face coverings must be worn until class begins and when class ends. 

CLEANING

• Prior to opening Artemis, a professional cleaning company disinfected and cleaned the entire gym.

• Cleaning products meet the highest standards set by the CDC and are on the approved list to be used during COVID-19.

• All equipment will be cleaned by staff or instructor prior to the next class, and after each use. 

• All equipment in the club will be cleaned on the hour by designated staff and/or health monitor. 

• All equipment will be disinfected and cleaned at time of close each night.

Please let us know if you have any questions about these protocols. We will be sending out more information with our group schedule, how to sign up for classes, and any additional updates we receive from the State about safely opening. See you SOON!

Frequent Sweater

In our 8 years here, one of the most important things that we have learned is that there is no magic pill to achieving and maintaining your fitness goals. The most important ingredient to overall fitness is consistency. The Frequent Sweater Board serves as a friendly accountability tool that we hope encourages and motivates you to keep coming and giving it your all at Artemis on a regular basis. 

We know the Frequent Sweater board is working when we look at some of the remarkable achievements of our clients. Our first month of frequent sweater in Feb. 2016, we had just 6 of you make frequent sweater. Since then, over 60 of you have made it at least once. That’s just awesome!

We also wanted to highlight some women who have taken this challenge to heart and have reached some amazing milestones:

• Allyson Y has made Frequent Sweater 16 months in a row … and counting

• Betsy B has made Frequent Sweater for 37 months out of 44, 17 of those in a row

• Deb R has made Frequent Sweater 39 months out of 44, 18 of those in a row

• Wanda A has made Frequent Sweater 36 months out of 44, 27 in a row….and counting

• Karen D has made Frequent Sweater 27 times in a row…and counting

These women have shown a remarkable dedication and determination, and we want to recognize and congratulate them in their accomplishment.

And some of you are just beginning this journey, and have very recently made Frequent Sweater for the very first time:

• Kris M (Aug)

• Aimie (Aug)

• Aly (Aug)

• Alicia (Sept)

No matter where you are in the continuum, we encourage you all to establish a workout routine that you can maintain. We’ll be glad to help.

Congratulations everyone!

Take your Workout on Vacation!

Going on vacation? Want to stay on track with your training and not give up the great gains you've made? We’ve got some simple suggestions for you – and they don’t require any equipment! Here's a quick workout that you can take with you on vacation.

First, remember to take a little time to warm up. It’s a great idea to use some of these movements while traveling to help get some of the kinks out if you’ve spent a lot of time traveling in cars or airplanes:

• Roll you neck, shoulders and arms to loosen the joints

• Reaches,

• bridges,

• bird dogs

• and jumping jacks

Once you are warmed up, here are 5 great exercises:

1. Push-Ups

from your toes, from your knees, or use furniture where you are to elevate the push ups. 3 sets of 10 each day.

2. 30-Second Planks:

Planks from knees, Side planks, planks with alternating hip slap or same side hip slap, Around the world (lift one arm out, then one leg, next leg, other arm –all the way around!)

3. Squats and/or Jump Squats:

Remember to drive through your heels, always be able to see your big toe. 3 sets of 10 each day

4. Burpees:

If you need to elevate, use available furniture. Remember don’t let you back sag! 3 sets of 10

5. Mountain Climbers:

Keep your back flat. 25 on each leg, 3 times each day

Remember, it's VACATION! Do something different or fun: biking, hiking, running stairs!? We hope you have a wonderful time and we look forward to seeing you when you're back in town or back in the groove.

How to best work your core

Let’s take some time to talk about a summer time favorite: core training!

Everyone wants that “six pack” look – or at least a defined mid-section – right in time for the lake, pool or beach. Unfortunately, and relatively naturally, most people immediately go to sit ups and crunches. After all, every gym-goer in every gym ever does them as part of their “abs and arms” workout day. I mean, come on… Rocky did them and he was super ripped! So, obviously, crunches=six pack abs…right?

The Truth

People usually think crunches or sit ups are the best way to work your core. They couldn’t be more wrong.

The core is actually made up of a lot of muscles working together to preserve your spine and save it from injury. That’s right; not just your abdominals but also muscles such as your Multifidi and Erector Spinae make up this mystical core. Doing exercises that cause spinal flexion or extension, such as sit ups and crunches, can actually put excessive pressure and punishment on the facet joints and discs in the spine and, in fact, do very little to actually strengthen the muscles.

Three things lead to the spine being injured:

• excessive twisting or rotating
• excessive extension
• and excessive flexion both laterally and forward.

So, if that is what the muscles are trying to resist, then it only makes sense to work them in a way that forces them to do just that.

Those of you at Artemis have heard us say “anti-extension” and “anti-rotation” a hundred (or thousand) times before when we’re doing core work. Those patterns have been proven time and time again to be most effective in working and strengthening the core musculature. AND, THEY ARE ALSO THE SAFEST! Doing these types of exercises will strengthen your trunk and stave off future back injuries to allow you to enjoy all the activities you want for years to come.

At Artemis, we’re always working on your core! Just about every exercise we do is working to strengthen your core as a whole. The more muscle groups involved in an exercise = more calories burned = burning fat = more definition in the core.

So, what did we learn? That sit ups and crunches actually put you at risk for back injury and the safest and most effecting way to train your core is through anti-rotational and anti-extension movements. Remember: everyone has washboard abs… some are just covered by a few loads of laundry.

5 Tips for Losing Winter Weight

It’s officially Spring and it’s a time of change, self-examination, and renewal. We’re all yearning to ditch the long jackets and bulky sweaters in exchange for lighter, fewer clothes. Many of us are thinking about how we’ll look when we change our look and may be dismayed at the extra weight we’ve put on over the winter.

Here are five tips for a healthy approach to weight loss:

1. MAKE AN APPOINTMENT TO EXERCISE

Treat your exercise time as you would a doctor’s appointment, your child’s school conference, or anything else that gets coveted space on your busy calendar.  You’re sure to have many things vying for your attention: your work, your home, your family and pets. By making exercise a priority for a healthier you, you’ll get the boost of energy you need to power through your to-do list. The best way to get into the habit of exercise is to make it a part of your regular routine.

2. BE CONSISTENT

If you want results, consistency is key! Our most impressive success stories have come from members who exercise regularly. Small changes over time add up to a lot and are the best way to lose weight and keep it off. Your consistency will be largely improved if you have a friend or family member to exercise with.

3. STRENGTH TRAIN

You will not “bulk up” by strength training. Excessive body fat makes the body bulky, not muscle. Visualize this: which weighs more, five pounds of feathers or five pounds of lead? Neither -- they both weigh five pounds -- but you're going to be looking at a whole lot of feathers. The same holds true for fat and muscle. Strength training increases your metabolism and burns more body fat than aerobic exercise alone.

4. DON’T OVERDO IT

It can be tempting to jump right in to a class and give it 110%, but like everything else at Artemis, we encourage you to make small, gradual changes. Go at your own pace and pay attention to your body’s cues. It’ll help prevent injuries and make you look forward to coming back another time. 

5. REMEMBER THE SCALE DOESN’T TELL THE WHOLE PICTURE.

The scale measures weight -- not overall fitness-- and it doesn't differentiate between fat and muscle. Muscle is denser than fat and tends to weigh more. There isn’t a magic bullet. It does take time to achieve fitness goals in a healthy way.

The bottom line is if you start exercising consistently, you will see results – in how your clothes fit, in how you feel, in your energy level. It does take time, but we’re in it for the end-game.¬¬¬

5 Tips to Getting Back to the Gym after Vacation

It’s no surprise that after a week of not cooking your own meals, staying up later than usual, and not getting your typical amount of exercise that your body can feel OFF. Here are some ideas to ease the transition back to the gym.

1. Don’t freak out!

Don’t rush home and jump on the bathroom scale or analyze the extra calories. If you change your eating habits for a week - or two - it’s not going to have a profound impact when you look at the BIG picture of your health. We all need times of rest and hope that you carry that feeling with you as you return.

2. Get Back to your Normal Eating and Sleeping Habits

We all know good nutrition and rest have a big impact on your energy level. What you may not know is that altering the time you eat your meals can also have an impact. The sooner you can get back to your normal diet and the times you're used to dining, the quicker you’ll start feeling more like yourself.

3. Don’t Overdo It

It can be tempting to jump right in to a class and give it 110%, but like everything else at Artemis, we encourage you to make small, gradual changes. Go at your own pace and pay attention to your body’s cues. It’ll help prevent injuries and even make you look forward to coming back another time.

4. Make an Appointment

Put an exercise class on your calendar. After time away, you’re sure to have many things vying for your attention: your work, your home, your family and pets. Exercise can help give you the boost of energy you need to charge ahead, plus you’ll sleep better at night. The best way to get into the habit of exercise is to make it a part of your routine.

5. Set Reasonable Goals and Keep at it

Our biggest success stories have come from members who exercise regularly and reasonably. Small changes over time add up.

Welcome back!

The Scale is a LIAR!

You've been exercising regularly – hard even! You’ve been eating well and you’re anxious to see what all your effort has to show. So you step on the scale and gasp in shock. 

After all that hard work, you’ve gained two pounds. What is THAT about?

As a women’s gym, we know this story well. 

We want to encourage you not to give up. Here’s why… 

THE SCALE DOESN’T TELL THE WHOLE PICTURE.

The scale measures weight -- not overall fitness-- and it doesn't differentiate between fat and muscle. Muscle is denser than fat and tends to weigh more. 

Try to visualize this: Which weighs more, five pounds of feathers or five pounds of lead? Neither -- they both weigh five pounds -- but you're going to be looking at a whole lot of feathers. The same holds true for fat and muscle.

Sometimes, the scale can feel like a foe, because it often reflects small gains (in muscle mass) before showing substantial losses (in fat). Exercise helps you to burn off plump, fluffy fat cells, while building dense, compact muscle tissue, and you may seem to gain before you lose. So, instead of daily trips to the scale, use other means for judging the progress you are making. 

Here are some great ways to judge your progress:

1. CHANGES IN CLOTHING SIZE AND FIT

Your clothes don't lie! The "clothes test" is a great way for monitoring your weight. Use a consistent pair of jeans to judge your progress. The satisfaction of seeing your clothes become less snug, or shopping for smaller sizes, is far more rewarding than any number on a scale.

2. INCREASED STAMINA AND STRENGTH

How do you feel? Chances are, if you've taken off weight and added muscle, you'll have more energy for your daily activities. And you'll definitely notice changes at the gym, where you'll have more stamina and strength. You might now be using heavier weights or doing more reps or be less winded during strenuous exercise. Take that as proof positive that you're making progress!

3. IMPROVEMENTS IN YOUR QUALITY OF LIFE

This is probably the best measure of your progress. When tasks like taking care of the kids or tending to the house no longer leave you winded, or you find you can function without always being tired, you know you're making strides to a healthier you. You don't need a scale to help you measure that!

THE BOTTOM LINE:

If you want to lose weight, the best piece of advice we can give you is to start (or keep) exercising consistently. You WILL see results – in how your clothes fit, in how you feel, in your energy level. It does take time, but your efforts will pay off.

Member Success Story: Megan Shrestha

I didn't think I needed personal training. I attend group classes regularly, the workout pushes me, and it's a real challenge to fit anything else into my schedule.  But I had heard other women talking about it and decided to try it for a month. That was a year ago and now I'm hooked!

Personal training is everything I love about Artemis, MAGNIFIED! The things I've learned in PT have helped me see improvement in the group classes: I can do more pushups, I can lift heavier weights, I'm not as tired all the time. It's shaping me into a better athlete. 

But the thing I love the most is the encouragement and camaraderie. I love how Kendra, Rachel, Kathryn, Becky and the other drop-in's in our group always encourage me to hang on, do one more pushup, go a little faster... or make me laugh about it. I look forward to that time every week and I'm thankful for my personal training group at Artemis.