Finding The Best Music to Motivate

January 11, 2022 by Heidi Sivers-Boyce

Finding the Best Music to Motivate Your Workout in Hillsboro

We’ve all experienced the struggle of trying to find the ideal tunes for exercise. Whether you’re after background beats for lifting or motivation-packed music for cardio, no one size fits all. You can hit shuffle on any playlist, but a mediocre music mix can leave you feeling frustrated and unsatisfied – and certainly not focused on getting a good workout. So what can we do about it?

– One way to get musically inspired is to attend HFAC’s Les Mills BODYCOMBAT LAUNCH , BODYPUMP LAUNCH , CORE LAUNCH or all three on Saturday January 15th 2022 or our ZUMBA PARTY Sunday January 16th 2022! Follow the links for details or call us! 503.640.6404 –

CAN GOOD MUSIC REALLY BOOST RESULTS?

Music is, quite literally, instrumental when it comes to creating the ultimate workout. And for good reason. A carefully-curated playlist can have a marvelous effect on our mind and how our muscles respond to exercise. The right playlist can make us work faster and harder, but also make exercise seem easier.

The right playlist can make us work faster and harder, but also make exercise seem easier.

It’s a type of “legal performance-enhancing drug,” says Costas I. Karageorghis, a leading expert in the interplay between exercise and music, and consultant for Run to the Beat London half marathon, British Athletics, England Rugby, Nike, Red Bull, Spotify, IMG, Sony, and Universal Music. Karageorghis has studied the psychological and physiological effects of music and exercise extensively, finding that synchronous music – that which matches the tempo of the exercise – is key to lifting your enjoyment of exercise, as well as driving motivation and boosting results. This type of music is shown to:

Reduce the perception of exertion by 12 percent
Improve the effects of exercise by 15 percent
Boost endurance by 15 percent
Lift movement efficiency by seven percent.

“The synchronous application of music results in much higher endurance, while the motivational qualities of music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion,” explains Karageorghis.

Some researchers have suggested that extraverts (who typically seek out external sources of stimulation) are more responsive to music than introverts. And it seems that those new to a particular exercise might be more responsive to music than experienced trainers.

WHAT MAKES GOOD WORKOUT MUSIC?

Finding the right workout music is both a science and an art. Science tells us there are optimal beats per minute (BPM) and for certain types of training it’s best to match the rhythm and tempo to the activity. In his paper, Psychophysical Effects of Music in Sport and Exercise, Professor Peter Terry provides a good example: “If the goal during warm-up is to elevate the heart rate to 110 BPM, then limit choices to music with a tempo in the range 100-120 BPM or, better still, selections that increase gradually in tempo from resting heart rate (around 70 BPM) up to 120 BPM.”

The ‘art’ part comes in when you start finding motivational music and creatively fusing it with science-backed exercises, something that Les Mills has been perfecting for more than 50 years. Les Mills classes, including BodyPump, BodyCombat at Core, have been among the most popular offerings at HFAC since opening! HFAC’s quarterly Les Mills Launches, and new in 2022 quarterly Zumba Parties are great ways to experience the power of music in your workout!

“It always starts with the music,” says Diana Mills, Les Mills Creative Director. “We have to find music that makes you want to move.” Diana works with a devoted music team that collaborates closely with Program Directors, choreographers, composers, and artists, listening to thousands of songs every month to pick the 10 or 12 tracks for each new workout release.

The team curates unique playlists tailored to the specific demands of the workout. Once each suitable song is identified, the team works with record labels to license the track for group fitness classes around the world.

To ensure the music is pitch-perfect for every movement in every class, sometimes the team will work directly with composers and commission a Les Mills original or cover. These musicians are part of the Les Mills Artists stable – musicians who frequently work directly with the Les Mills creative team to create music.

“Sometimes there just isn’t enough contrast or enough highs and lows in the track to make it work for an exercise class,” explains Ezra Fantl, who leads the Les Mills Artists initiative. “By working directly with artists we can create music that feels perfect for the workout. It also allows us more freedom to use music for different uses, such as livestreaming and marketing.”

THE BEST MUSIC FOR DIFFERENT TYPES OF TRAINING

Research shows the role of music is particularly important during stationary cycling. In a 2018 report by ukactive and Stages Cycling, music was identified as a critical factor when selecting a group cycling class by 86 percent of respondents. HFAC instructors love getting music feedback from their class and tailoring it to the different moods and personalities.

Rachael Newsham, Les Mills Program Director, explains that while people respond well to high-energy fast BPMs, music with a slower BPM is equally important when training focus is on conditioning.

Sourcing knockout music for new BODYCOMBAT^™ tracks each quarter, she says the feelings a song evokes are also extremely important. “We always ask how does this song make you feel? Does it speak to you on an energy level and evoke an emotion that will fit with the journey of the workout.”

“We always ask how does this song make you feel? Does it speak to you on an energy level and evoke an emotion that will fit with the journey of the workout.”

While banging beats form the backbone of many great workout experiences, pulsating speakers don’t always strike the right chord. Dr. Marcelo Bigliassi from the University of São Paulo, Brazil, has spent years exploring the neural networks that activate in response to exercise and music. He explains that the use of music during exercise is reliant upon several factors, such as the participant’s attentional style, exercise intensity, complexity, mode, etc. What might motivate during BodyPump, for instance, won’t work for something involving a high level of concentration, or any subdued activity where a strong mind/body connection is key – such as yoga or stretching.

FIND THE PERFECT PLAYLISTS TO SOUNDTRACK YOUR WORKOUT

Follow Les Mills Music on Spotify

You’ll find curated playlists perfect for all sorts of training – everything from running to bodyweight conditioning, stretching, and more. This is also where you can stay up to date with the tunes the fitness creatives are currently listening to.

Check out Les Mills Music Artist page

This is where you’ll find the latest releases by Les Mills Artists.

Check out HFAC’s Group Exercise Schedule for classes to give new inspiration

This article is content adapted by HFAC with permission from Les Mills. Thank you!

Recognizing This Day For Our Health

February 28, 2021 by Heidi Sivers-Boyce

Strength, Wellbeing & Anniversary Reactions

Today, February 28^th, 2021, is the one-year anniversary of the announcement that the first Oregonian, a Washington County resident, had the mysterious new Coronavirus. In just weeks from that date, our lives would begin to drastically change, we would first experience things we are still navigating today.

This means as we navigate March 2021, we will be experiencing anniversaries that mark the beginning of major change. Here are just a few personal I can think of from my role with HFAC, or in my personal life, that you may remember or relate to.

The first request we received to freeze Membership as people began to choose to stay at home that first week of March. What started as a trickle, turned into a stream.
The way our HFAC team navigated the fear and shock, channeling energy into purpose. By the second week of March, we were implementing new virtual options. It’s incredible to read the March 15^th, 2020 Newsletter.
The odd mix of pride, joy, fear and sadness that came from watching Charity Hunt and Nancy Causton host HFAC’s first Virtual Class Forever Fit to great success on March 16^th.
The heavy and lonely decision to close HFAC’s doors to in-person visits on March 18^th, soon to be followed by a State-mandate that would first shutter many businesses, leaving many without paid work time and many others navigating a new world of virtual work.
My kid’s Spring Breaks beginning early. Approaching the end of March in early discussion of how it could just be a few weeks at home until the kids return to the classroom.

So much has happened since these firsts, some very personal and others shared with the entire world. As a health and wellness community, at HFAC we are pausing to take note of these anniversaries. Research tells us that anniversaries of significant life events, especially traumatic ones, can cause a host of reactions. They can manifest as emotions, and for some of us can have significant impacts on our short or long-term wellbeing. Known as “Anniversary Reactions”, people may experience increased anxiety, anger, sleep disruption, and related symptoms. If an Anniversary is not acknowledged, these reactions can be experienced as coming “out of nowhere”.

Anniversary reactions are related to unresolved grief and significant loss. Adding to our current complexity is the chronic nature of the pandemic, and so much additional societal turmoil going on. We are still masked, still virtual, still limited and many of us are dealing with huge impacts like loss of health or a loved one, loss of a job or previous financial security. At the same time as these hardships, we are seeing signs of incredible, significant hope with the vaccine and with decreasing transmission risk levels around us. Businesses and schools are reopening to in-person activity or moving towards doing so. Longer days and better weather are lifting moods. We are navigating a blend of intense challenge and joy, and, as we process our own reactions, we are also needing to navigate those of our children, our parents, our partners, our coworkers. It’s a lot.

At HFAC we have connected to the health benefits of purpose, to being able to serve. Research on Anniversary Reaction also shows a positive effect. It can be used as an opportunity for emotional healing. Progress can be made by recognizing, acknowledging, and paying attention to feelings and issues that surface during this time and letting them release, using them for healing and for gaining perspective. So today I write to mark this Anniversary and use the opportunity to encourage self-care. Before directing too much energy into the future, pause and process the upcoming anniversaries that have meaning to you if that feels like an investment in your health.

Here is what that might look like:

Challenge yourself not to avoid reminders of anniversaries or avoid feeling emotions that arise. Instead, create space and notice what comes up for you.
If you do notice increased negative emotions in yourself or in others, seek compassion and healthy ways to let them out and be expressed rather than holding them in.
Moments of remembrance, whether personal like lighting a candle and listening to music while journaling, or in fellowship, such as sharing stories and memories with those closest to you, can provide structure to a healthy release.
Sensory experiences can be especially comforting, such as swimming in water or listening to healing or spiritual music like this performance of Good Night Dear Heart by a University of Oregon Chamber Choir, recommended to me by a researcher on resilience.
Connect to your body and emotions through physical activity. When active, don’t be surprised if strong emotions arise. Help us create an environment of space and grace at HFAC, if you need to shed a tear in vinyasa or on the treadmill, lift heavier or push harder to sweat it out, we support you in healthy release.

Recognizing anniversaries can often be used as a turning point for recovery by looking over the past year and recognizing how far we have come. This is an opportunity to reflect on credit due for surviving extreme challenge and gaining new skills. It is a good time to look inward and appreciate your own courage, resilience, and resourcefulness, and to look at the people around you who have been there through it with you. Anniversaries can be a time for renewed hope and purpose finding.

While the strong feelings can be upsetting, I hope it is helpful to understand that these are normal reactions. Giving space to feel can allow them to pass through. Seeking the professional help from a doctor, counselor or therapist can be especially productive and essential if a reaction feels harmful or risky. There are many professional resources made available to the community to provide care and support in this very hard time.

By Heidi Sivers-Boyce, Ph.D., HFAC President

Starting an Exercise Routine to Promote Healthy Aging

August 10, 2020 by Heidi Sivers-Boyce

Healthy Aging & Exercise - 4 Simple Home Assessments to Safetly Get Started

Has working or raising a family kept you too busy to take good care of yourself? Have you had an injury or illness that kept you from being active? We allknow that eating well and getting regular exercise is important, but it can be surprisingly hard to know how to get started. Hawthorn Farm Athletic Club (HFAC) excels at getting people over the hurdles of being stuck, overwhelmed, or intimidated. If you experience hurdles to exercise, you are not alone. When you connect with the HFAC community, whether it is virtually or in person, we want you to feel supported immediately. We are a community, all ages and sizes, all working for the same goal of a balanced healthy life full of energy and love. HFAC Director of Wellness, Chari ty Hunt, loves to get HFAC Members connected with the right Group Exercise Class or Certified Personal Trainers to support any new initiative. Some members choose to get started on their own. A way to do that safely as our bodies age or navigate challenges is to identify your current fitness level in key areas. Then youcan tailor your routine to your current needs. Try these four simple tests that you can do at home or in the club, either by yourself or with a fitness professional.

Six-minute Walk Test: Set a timer for 6 min and walk at a pace that you can maintain for 6 min. How far did you get? If you are in the 40-65 year old age range you should get to 600 meters (2000 ft or about 0.37 of a mile). If you are 65-85 years old you should get to 400 meters (1300 ft or ¼ mile). If you walk less then that you need to prioritize exercises that build overall endurance.
30-second Sit to Stand Test: sit in a sturdy chair with your hands folded across your chest. Count how many times to can go from sit to stand in 30 seconds. Ages 60-70 should get to 12 or 14 times. If not, you may need to prioritize leg strength.
Seated Arm Curl: Sit in a chair with a 5lb (for women)or 8lb (for men) dumbbell in your dominant hand. Slowly lower and raise the weight moving only at the elbow (bicep curl). How many times can you curl the weight in 30 seconds. You should be ableto do 15-20 repetitions. If not, you need to work on your upper body strength.
Single Leg Stance: Stand near a counter for safety and place a timer or clock with a second hand on the counter. Stand on one leg without using you hands or raised leg for added assistance. You should be able to stand on one leg with your eyes open for 30 seconds. If not, you need to work on your balance.

Your weekly exercise routine should target each of these areas. Startingwith these doing these 4 simple tests allows you to know where to start and focus. To read ideas for how to build endurance, leg strength, upper body strength and balance with HFAC, stay tuned for my next post or email Charity Hunt (charityh@hfac.com) to schedule your consultation with an HFAC Certified Personal Trainer. By Nancy Causton, MSPT, HFAC Certified Personal Trainer & Heidi Sivers-Boyce, Ph.D., HFAC President

Have you Checked out HFAC’s Group X Classes?

August 6, 2020 by Heidi Sivers-Boyce

4 Reasons to Try a Group Exercise Class

When people first join any Athletic Club, they’re often unsure of how to get started. What exercises should I do? How do these machines work? And what is going on in that group exercise room? Should I go in? Is it hard?

Whether you are a beginner, need a restart, or just want to shake up your usual routine, a Group Exercise Class may be just what you need! HFAC members have so many options to choose from. In-person classes are hosted inside in one of our multiple spacious options and also outside on the patio and west lawn . Many of these classes are streamed online live, and Members also have access to the huge HFAC Online Workout Library, in case you miss the livestream!

Here are 4 of the best reasons why YOU should try a Group Exercise Class today!

1. Structured and Safe with a certified instructor

Group Exercise is a safe way to work out because every HFAC class is led by an experienced, certified Instructor who will lead you through a warm-up, a developed workout, and a cool-down.

It’s the Instructor’s job to show proper form, and to offer modifications so everyone in the class can perform each move safely. Proper form is important for muscles to get the most out of every exercise and it’s also helpful in preventing an injury. Listen to the cues the instructor gives. Don’t get stuck only looking at yourself in the mirror. Watch the Instructor as well.

HFAC Instructors truly care about getting to know the participants in their classes. They are excited when someone new joins the class, love making and connecting new friends, and appreciate it when someone introduces themselves. You also help the Instructor when you let them know if you have any injuries, special concerns…or share your excitement.

Connecting can be more challenging for virtual classes. This is a benefit of getting your online workouts through HFAC Instructors you can build a relationship with. Consider reaching out to the instructor before hand or jump on a few minutes early to post any comments or questions you may have.

With any class related questions, you can also always email or call HFAC’s Director of Wellness, Charity Hunt. She’d love to hear from you.

2. Motivation and Accountability

Head upstairs to a class, or tune in virtually on days you are not motivated to work out on your own. It’s inspiring to be surrounded by dedicated, like-minded individuals. With a faithful and energetic Instructor telling you what to do, you don’t have to plan your workout and you know it’s going to be fun and challenging.

We recommend reviewing the HFAC Group Exercise Schedule and making a weekly plan you put into your schedule. Whether you go in-person or virtually, we’re happy to help you make connections with people who will provide you encouragement and may notice if you don’t show up. Trust us… it’s not as easy to skip when you know your friends and the Instructor are hoping to see you in class.

3. Variety comes in all forms.

Taking a variety of HFAC classes is an excellent way to create muscle confusion, which keeps your mind and body agile. It also gives you a chance to try new things, preventing boredom and maintaining motivation.

If you are a cardio junkie and are dreading the idea of going for another run, try out High Intensity Interval Training (HIIT), BodyAttack™, BodyCombat™, or Cycling. You are going to get your heart rate up, and burn just as many calories as you would on that solitary run. Need to improve flexibility and not motivated on your own? Yoga class may be right up your alley. Need to smile and let stressors fall away? Try Zumba! Building strength? Try our most popular class, BodyPump. HFAC has so many options. Members love exploring them all in HFAC’s Online Workout Library to get a sampler from home.

4. Group exercise is FUN!

The most common, and arguably best reason for taking a group exercise class is that they are just plain fun. From the Instructor, to the music, to the sense of community, it feels like we are “all in this together”. Working hard, sweating, and some of us even singing. And the best part is you are getting stronger and fitter while being at this party!

Group Fitness at Hawthorn Farm Athletic Club offers something for everyone.

See you in class soon!

By Wendy Bolinger, HFAC Instructor

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