Rocky Mountain Strength and Health within Flatirons CrossFit, 4847 Pearl St., Boulder, 610-324-8094, http://flatironscrossfit.com/olympicweightlifting/

Instructor: Randy Hauer and David Miller teamed up with guest presenter Carissa Gump. Gump is an American record holder in the clean and jerk as well as a Beijing Olympian. She lives in Colorado Springs and trains at the Olympic Training Center. Hauer and Miller run Rocky Mountain Strength and Health, which is a satellite of East Coast Gold. Hauer and Miller started Rocky Mountain Strength and Health the end of August with three main goals; to help teach proper form and technique to members of Flatirons CrossFit who use Olympic lifts often in workouts, to grow the sport of Olympic Weightlifting by informing people through monthly clinics, to build a base of Olympic Weightlifters in Boulder and open their own training center.

Hauer is a senior and sports performance coach and competitor. He focuses more on beginners while Miller, an international level coach and master’s competitor, focuses more on advanced participants. Hauer has been a personal trainer and Olympic Weightlifting teacher since 1979. Miller’s been a master’s competitor since 1996 and has been weightlifting for 25 years.

What is the workout? According to Hauer, Olympic Weightlifting was a popular sport in the US in the 1950s and ’60s. It’s still quite popular in Italy, Greece and other areas in Europe. The interest in the sport is rising again in the US. Most of us thinking we’re weightlifting when we’re in the gym using a Nautilus machine, but we’re really not. Weightlifting is moving the actual weight without a machine in a prescribed motion, like the snatch or the clean and jerk.

What does it cost? Miller and Hauer run monthly clinics that cost between $35 and $75, and they make themselves available to CrossFit members at the evening session Monday through Friday at 6 p.m. for free. Miller and Hauer also run a weightlifting club you can join for $75 a month. The club participates in lifting meets and things of the like to help participants better understand the ins and outs of Olympic Weightlifting.

Who does it? Miller and Hauer say people of all ages can participate in Olympic lifting. They say that the sport has one of the lowest incidences of injury because of the emphasis on proper form. The clinic I attended had both men and women from mid-20′s to early 50′s in attendance. The clinic I attended ran for three hours.

When: Visit the Web site for current offerings.

Level: I took it pretty slow and worked with lighter weight than I’m sure I could lift, but my goal was to perfect the move, not lift a small car like Gump. Okay, slight exaggeration, but this gal is jacked! It was something to behold. Once you’re familiar with the exercise and can execute it with your eyes closed, this workout could easily be a 10 out of 10.

Format: The clinic started out with a five minute warm-up (jump rope, rowing, etc.) and then we moved to a warm-up using Olympic barbells (think of the long bar in the gym used for squats or bench press). After that, we started learning the overhead position for the snatch and clean and jerk by breaking down the movement into parts.

The clean and jerk is the movement that hoists the barbell from the floor to the shoulders starting in a squatting position (you can pause when the bar hits your shoulders to get our bearings) and then push the bar overhead. The snatch is to complete that same move in one motion. The whole goal of the clinic was to teach us the final overhead position for both the snatch and the clean and jerk, as it’s one position. I know it sounds odd to work on one thing for three hours, but it’s a really complicated.

Equipment: We used weight racks, Olympic barbells and weights — all provided.

What to wear: Everyone was in comfortable workout attire. Participants who do Olympic Weightlifting or CrossFit regularly were wearing weightlifting shoes. One gal was nice enough to let me borrow hers for a bit and they really make a difference. They provide a nice stable base to push from as all of the movements really start at the feet. If the sport of Olympic Weightlifting is something you decide to pursue in earnest, I would highly recommend picking up a pair of these.

Muscles worked: The snatch and the clean and jerk are full body movements. Like I said before, we were focused on the end overhead position, but getting the bar there is, again, a full body movement.

One new move: We broke the move down into smaller parts before executing it as a full movement. One part was called a push-press. Stand at a squat rack with a barbell in place. Approach the rack, and place your hands on the bar. You’ll be assuming a snatch grip, which means your hands should be about a foot from your ears on both sides. Bend down and load the bar onto the top of your back (the bar will be just above or on your C7 vertebrae, across your traps out over the acromion process of your shoulder joints). Step back and stand with your feet a hips-width distance apart. Bend your knees a bit and then use that momentum to drive up through your legs and press the bar overhead. The end result is that your arms will be straight and in a wide position that Gump referred to as the “holy glory” position (think of when a kid throws their hands up and out in glee).

What’s different: Not only the clinic format, but the moves themselves — they are really complex. I’ve often looked at Olympic Weightlifters and thought, “So much muscle! Probably very little flexibility.” Man, was I wrong! Gump could get down into a squat position I can’t even begin to get my knees to agree to. Not to mention the flexibility in the wrists, back, shoulders, and arms it takes to be in the proper form for the shoulder to overhead motion of both the snatch and the clean and jerk. It’s a dynamic, specialized sport with an interesting payoff — hoisting a good amount of weight overhead from the floor is exhilarating in a way that a good workout at the gym can’t touch. There’s a sense of accomplishment that I can see could be addictive.

What I loved: I really liked the sense of community. Sure, it’s a bit nerve-wracking to have people watching you try to perform these moves for the first time, but everyone was cheering everyone else on.

What I didn’t like: To be honest, I felt like three hours was maybe a bit long. It probably would have helped if I’d brought a snack.

Inspiration for class: Hauer and Miller’s inspiration for hosting these clinics come from a love of the sport and a desire to see Olympic Lifting become a more popular sport in the US again.

What others say: Amy Santamaria, 31, of Boulder has been doing CrossFit and Olympic Weightlifting for a year. “I like the mental challenge. It’s an individual sport and you go for your own goals,” she says.

Gump, 26 of Colorado Springs, has been doing this for 14 years. “The top for competing is the Olympics, but you can always lift more weight — the sky is the limit.” When I asked her about her experiences in Beijing she said, “It was really amazing. I don’t think it really hit me what I had been a part of until I got back.”

How I felt after the class: After the class I felt tired and hungry. I could tell I would be sore the next day.

How I felt later: I was sore in places that I didn’t expect. The tops of my shoulders and by C7 vertebrae were sore from the bar resting there and the middle of my back was sore. I’m accustomed to soreness in my lats or low back, but soreness in my thoracic spine was a new one.

– Reported by Annie Brokaw.

Bob L. Burger Recreation Center, 111 W. Baseline Rd., Lafayette, 303-665-0469

Instructor: Beth Korslund is one of three Bodycombat instructors at the rec center. All of the instructors attended a three-day training (put on by Les Mills–this is a trademarked workout) and submitted teaching videos to pass the certification. Korslund is new to fitness instruction.

What is the workout? This group class brings together elements of karate, kickboxing, tae kwon do, muay thai and other martial arts for a high-intensity (and punching-intensive) workout to pumping music.

What does it cost? The class is included in general admission to the rec center: $4.50 for adults 18 to 55, punch cards and annual passes  available.

Who does it? The day I went, the crowd was youngish and all-female. However, Korslund says she has had participants of all ages — and several men.

When: 7 a.m. on Tuesdays and Thursdays; noon on Tuesdays; 5:30 p.m. on Mondays; 6:30 p.m. on Wednesdays; 8:30 a.m. on Saturdays. Each class is 55 minutes.

Level: On a scale of 1 to 10, I’d give it a 5, with a caveat — this class is as tough or easy as you make it. As a first-timer, most of the moves and sequences make me think a little, but it wasn’t at all discouraging — it’s engaging. Korslund says after three or four classes, you’ll have the moves down pat.

Format: Every Bodycombat class starts with a warm-up to ready your shoulders and hips for punching and kicking. Then the cardio starts and doesn’t stop, say instructors, so take breathers as needed. (However, the class is choreographed to music, and I found the short pause during the music transitions allowed enough time to grab a drink and not miss any of the workout.) The class ends with some core work, a cool down and a little tai chi or karate kata (think: sophisticated “wax on, wax off”).

Equipment: None.

What to wear: Come dressed to sweat, and wearing tennies.

Muscles worked: Your heart. Technically, you’re working everything, but this workout is definitely cardio-heavy.

One new move: The elusive jump kick. Step with your right foot, pick up your left, then kick with your right. It was tricky, but I like the idea of having something to try to master next time.

What’s different: Though short, the kata or tai chi finish was a nice grounding touch. Korslund says that new choreography comes in from Les Mills every three months, and other tracks will include tai chi in the middle of the workout, not just at the end.

What I loved: This class seems very adjustable. If you were having a low-energy day, you could bounce less to conserve. If you’re feeling feisty, you could easily muay thai yourself into a sweaty pulp — and it’s so much fun that you just might want to. Korslund: “I’m pregnant, but I plan to do this throughout my pregnancy. I think it’s appropriate for a wide range of people.”

What I didn’t like: When the cardio-kickboxing craze started in the ’90s, I took a class with weighted punching pedestals you could roll out onto the floor. It spoiled me — now I’m disappointed when I don’t get to punch or kick something other than air. (The Bodycombat Web site only reinforces this primal urge, since it encourages imagining an opponent, and one of the sequences is supposed to “leave your opponent in the dust!” )

Inspiration for class: Obviously, this class is martial-arts inspired. Korslund thinks that holds a certain appeal: “A lot of people have different kinds of martial arts backgrounds, and that draws people into the class.”

How I felt later: Right after the class, I had the equivalent of runner’s high. But all of those jabs and hooks had an effect — I was pleasantly surprised to wake up the next morning with soreness from my shoulder blades to mid back.

– Reported by Jenn Fields

Willow Way Wellness, 303-530-1415, willowwaywellness.com

Instructor: Zia Parker, of Longmont. Parker has a master’s in movement therapy and wellness design, and she graduated from the Boulder School of Massage Therapy in 1977. She began Aston-Patterning training in 1982. She says she was intrigued by how Aston empowered the individual and “asked them to be involved in the process of accessing their own body’s wisdom.” Today, she is a faculty member of Aston-Patterning.

Parker has taught in Africa, Asia, Europe and the Americas in a range of healing arts, including movement education, bodywork, dance/theater and “Permaculture.” She also has developed a fusion of aquatic bodywork.

What is the workout? Aston Fitness is a way of working with your own body to understand what its particular needs and movement patterns are. It works with three different aspects: loosening for release, stretching for balancing the structure and toning for strengthening. Parker calls it “kind of a niche between therapy and exercise class.”

What does it cost? There are no drop-ins. An introductory five-session class is $125.

Who does it? Anyone who wants to be in their best body, who wants to be on the cutting edge of their capacity, Parker says. She has worked with various types of people, from elite athletes to quadriplegics.

She says Aston is especially good for people who are recovering from injury; aging athletes; and pregnant women.

“It really helps jiggle some more space into the joints,” she says.

Intro classes are limited to four people and ongoing classes are six to eight participants.

When: Classes are 90 minutes long. The next intro sessions run 11 a.m. Wednesdays Oct. 21-Nov. 18, and 5 p.m. Thursdays Oct. 22-Nov. 19. Ongoing classes, after the intro class, are 10:30 a.m. Tuesdays.

Level: You can create your own level, from beginner through advanced. I found the class intermediate. Even though the moves themselves were not difficult, getting my body used to them — especially the small details about my specific movements — felt foreign. Class is not aerobic, although the loosening and the toning got my heart rate up a little.

Format: Each class begins with a check-in to see how the participants are feeling, and the class is designed around these needs.

Classes start with loosening, a “loosey-goosey, jiggly wiggley movement” directed into specific body parts, Parker says.

“This is the big missing link in most exercise systems. We don’t address the needs to release our hyper-contraction,” Parker says. “It’s so good for any kind of neuromuscular aches and pains, and it’s fun. It’s easy. It’s goofy.”

She says our uptight culture doesn’t think enough about letting go, and Aston teaches that skill in an intelligent and individualized way.

After loosening is stretching. Unlike regular stretching and yoga classes, this stretching does not stress the joints. It works with fluid transitions that emphasize how you get there more than the actual position.

Then the class does toning, or strengthening, to wake the muscle up along the entire length of the muscle. Many strengthening routines, such as machines, bunch the toning around the joints and limit the range of motion, Parker says.

Equipment: Various bands, mats, blankets and weights, all provided. Parker also teaches how to create the same equipment at home for less than $15.

What to wear: No shoes, comfortable clothes.

Muscles worked: Whole system and all muscles, including the equilibrium and subtle micro-movements.

One new move: Sewing grain: Pretend you’re picking up grain from a bag near your left ankle. Fling the grain up and around you in a 360-degree arch. This is mostly a full upper-body loosening move, but it also teaches how to use the ground to support movement in your upper body.

What’s different: The loosening aspect is especially different than anything I’ve ever done before. All of the wiggling around made me laugh, which was a nice way to start the class.

What I loved: Plain and simply, this class felt good. Especially a loosening move with our arms above our head, where the weight of gravity made your arms somehow massage your shoulder blades. Aston Fitness is unique and a great way to better understand your body movements.

What I didn’t like: I’m glad no one was video-taping me “loosening.” That would be a classic on YouTube. Also, there are some pretty hard abs moves that would appeal to Boulderites who are tougher than I am.

Inspiration for class: Parker opened the studio in October of 2007. In her words: “The massive willow tree in the courtyard spoke to me. I saw it before I saw the place. I was leading a workshop in the Agua Alma aquatic bodywork I’ve developed — in that workshop, in a meditative state, I saw a massive willow. The next day, my friend showed me this place; I knew something was happening. I ended up buying the place, and thus, the name Willow Way.”

How I felt after the class: We spent a lot of time focusing on our walk throughout class, and by the end, my walk felt more connected to the Earth and I felt more in balance.

How I felt later: I was not sore, but I felt hungry and alert all day.

– Reported by Aimee Heckel.

The Bar Method Boulder, 2425 Canyon Blvd., Boulder, 80302, http://boulder.barmethod.com/

Instructor: The Bar Method founder Burr Leonard, 62 of San Francisco, was in town for the grand ppening and taught the class I attended. Class is typically taught by The Bar Method Boulder co-owner Leslie Rosenberg or a couple other teachers on staff. Rosenberg, 46 of Boulder, opened her location in July with her husband, Paul Wenig.

What is the workout: The Bar Method is a full-body workout using a ballet barre, small weights, a mat, and other props to put the student through exercises that pull from dance, physical therapy, interval training, and isometrics. The purported benefits are firmer, stronger, sculpted and elongated Method muscles, improved posture, increased energy, and prolonged youthfulness. If Leonard is an example of what the method can do, than I say these claims are solid. It’s shocking that she’s 62.

What does it cost: A single class costs $18. The studio also offers several package deals, listed on the Web site.

Who does it? The class I attended had about 20 women of all ages. Rosenberg says classes are predominantly attended by women, but that men are more than welcome. Leonard says that men who do attend find it’s a great exercise for cross training and that it’s particularly good for skiers, runners, golfers and surfers.

When: Two to five one-hour classes are offered six days a week. There are no classes on Sundays.

Level: I would rate this class as a six or seven. I didn’t really break a sweat, so I can’t rate it higher, but the abdominal portion of the class was the hardest I’ve ever encountered.

Format: Class started off with a warm-up and then some upper body work in the form of arm exercises and push-ups. We then moved to the barre for some stretching, leg and glute work. Then we used the mats to sit up against the wall, using the barre for stabilization while doing some core work. Class concluded with some extensive ab work on the floor and some stretching.

Equipment: All equipment used (the barre, mats, and weights) are provided.

What to wear: Participants were wearing comfortable workout clothes and socks. If you forget your socks, you can borrow some. The socks are necessary to keep the carpet, which has a specialized 3/4-inch rubber foam underneath, clean and to prevent students from sliding around. It’s recommended that you wear pants that cover your knees, since you’ll spend some time kneeling on a carpeted floor. Not to worry though, the carpet is really plush and squishy so no mat is needed when kneeling.

Muscles worked: This class is a full body class. I, however, felt it mostly in my core.

One new move: Since most of the moves either relate to the barre or are pretty standard (i.e. push-ups, curls, dips) it’s challenging to pick one that could be done at home or that isn’t well known. However if you have a small hand weight (like a 2 or 3 pounder), try this: Stand with your feet hip-width distance apart. Now move your right foot in front of your left about 3 feet. Place your right hand on your right thigh and hold the weight in your left hand. Bend at the waist making sure to keep a straight line from your tailbone through the top of your head. Now, square your shoulders. Then, making sure your left arm is straight, line up your left wrist with your waist. Now, using small movements, pulse your left hand up away from your waist for 20 counts. Then switch sides. It’s odd how much this will start to burn, even with light weight.

What’s different: I was never a dancer growing up, so the use of a ballet barre is totally new and exciting to me. It allows for support during movements that wouldn’t be possible without a barre.

What I loved: I loved the positive energy in this class and the studio space is really light and airy. It just feels good to be in there on that lovely, squishy carpet.

What I didn’t like: I’ve noticed that when I take a new class, and one that has a bit of a learning curve, the instructor can, understandably, be engrossed in getting the new peeps up to speed. The type A personality in me starts to get annoyed because the count gets off, the class moves slower, etc. I can own this as my own issue, because really, there’s nothing that can be done about it. And when I’m the new gal, I appreciate the added help. See, hypocrite, right?

Inspiration for class: Rosenberg and Wenig decided to open their own location (The Bar Method is a franchised business) after Rosenberg became addicted to the workout.

“I love the method and I wanted to have class for myself,” she says. “It’s a very effective, non-impact system that gets results.”

What others say: Jennifer Taylor, 34 of Boulder, is a regular student. “I feel good afterwards. It’s kind of like a high. It’s really increased my flexibility,” she says.

Pam Harvey, 57 of Wilton, Conn. took class for the first time while in town visiting her sister. There is a Bar Method location in her hometown and she vowed to start taking classes there. “It’s a nice mix. It’s a little bit of yoga, Pilates and ballet,” Harvey says.

How I felt after the class: I felt uplifted and my abs were definitely buzzing.

How I felt later: The next morning my abs were sore. My glutes were sore as well, but they were already sore when I took the class so it’s hard to say if the soreness was perpetual or increased because of this class. ?

– Reported by Annie Brokaw.

What is the Bar Method?

The Bar Method founder Burr Leonard was in town for the grand opening of The Bar Method Boulder. Leonard was a longtime student of The Lotte Berk Method. Berk developed a exercise regime incorporating ballet barre moves and rehabilitative therapy. Leonard fell in love with the method and started teaching her own classes in 1991. Leonard then reformatted the method with the help of a physical therapist to focus on targeting muscles as opposed to joints as with Berk’s method. Thus The Bar Method was formed in 2001. Burr and her business partner, Carl Diehl, now franchise The Bar Method and have produced two exercise DVDs.

Yoga Elements, 908 Main St., Louisville, 303-495-2576, treehouseyogacenter.com

Instructor: Cindy Lawrence, of Boulder. Lawrence has been doing yoga for 23 years and teaching it for 10. She teaches a variety of unique classes, such as Goddess Yoga and Healing Hatha Yoga. She also has a background in massage therapy and as a yoga therapist.

What is the workout? A six-week yoga series designed to teach about the body’s anatomy and how to properly engage the muscles in yoga poses. Class explores your muscles, bones, organs, energy channels and body systems (cardiovascular, digestive and endocrine).

The specific class I attended focused on organ anatomy and the body systems.”When most of us learn anatomy, we’re in high school. We’re really self-conscious and we ‘know’ everything already,” Lawrence says. “The older you get, you actually crave and want to understand how your body works.”

She says understanding the deeper levels of your body makes participants feel more empowered and self-aware and less prone to injury. It can amplify the yoga experience.

What does it cost? $125 for six weeks.

Who does it? My class was seven women, all with at least a basic yoga background.

When: The next six-week series starts in January. There is limited space, so Lawrence encourages early pre-registration. She aims to teach the series quarterly in different yoga studios around town.

Each class is two hours long, once a week. Mine ran 6-8 p.m. on Tuesday.

Level: Advanced beginner or intermediate. The class itself is slow, but “when you’re beginning, you’re still trying to figure out the poses,” Lawrence says. “Trying to visualize the muscles and feeling the organs and bones could be overkill.”

I found this class a comfortable five on a 10-point scale, although doing yoga for two full hours was much more exhausting than I expected. I was relieved that Lawrence incorporated a discussion time in the middle of class and had a long and deep relaxation period at the end.

Confession: I had to sneak a bite of a granola bar halfway through class because I hadn’t eaten dinner. I recommend eating a late lunch or light snack before this class, which coincides with dinnertime.

Format: Class starts with visualization. Lawrence introduces the topic or body part of the evening, and then teaches yoga postures to match that emphasis. Mid-class, she did a demonstration with a sponge (to explain how important it is to keep your body well lubricated) and distributed handouts that we discussed. Handouts included pictures of the body and organs; pictures of yoga poses and how they affect the internal organs; a map of the body’s endocrine and lymphatic systems; and information on how these systems tie in with immunity and health. Class wrapped up with a long relaxation. I totally fell asleep.

Equipment: Yoga mats, blankets, a block — all provided. Bring a bottle of water.

What to wear: Yoga clothes.

Muscles worked: Varies with the theme of the class. For example, a class about the respiratory system would focus on heart-opening poses, back bends and breathing exercises. A class about the pelvic girdle and hips would include more forward bends, hip openers and lunges.

“You do work the muscles and organs deeper when you’re focusing on them, too,” Lawrence says.

One new move: For me, it was completely different doing yoga while thinking about how it was affecting my insides, such as my kidneys or liver. (These poor body parts never get any attention!) Try twisting while visualizing wringing out the toxins in the spine. Or reaching up and feeling the lungs, not just your arms and shoulders. Looking upward with an emphasis on the lymph nodes in your neck feels even better somehow.

What’s different: In addition to the handouts and the unique focus, this class was a true synthesis of multiple different limbs of yoga.

“Usually because of time constraints, classes focus on the asanas,” or poses, Lawrence says. “Since this is a two-hour class, you can get into the other components of yoga, like breathing, visualization, meditation, mental focus, health awareness.”

What I loved: Next time you’re doing yoga, realize that it affects your body all the way down deep. It’s not just about your muscles. Lawrence does an amazing job of connecting you with your whole body — and making it relevant and fun. I also liked how Lawrence arranged the class, in a circle around a candle. It made it feel more intimate and important — not just another mass-produced group fitness class.

What I didn’t like: The 6 p.m. time is tricky, because it overlaps with dinner, but if it started any later, it would go too late into the night, and any earlier and it would clash with rush hour. I also should have brought a bigger bottle of water, especially in a class emphasizing lubrication.

Inspiration for class: Lawrence has taken anatomy classes eight times. Each time, she integrates it more into her yoga teaching. She began using more anatomy descriptions in her regular classes and got such a positive response from students that she decided to start a separate series.

Plus, Lawrence says, “I like to make classes engaging and a little different.”

How I felt after the class: I felt smarter. And relaxed.

How I felt later: The next morning, my husband seemed like he was catching a cold, so I started rubbing his lymph nodes, explaining to him that they need help detoxifying so it’s important to stretch and move your neck. He looked impressed at my knowledge; I didn’t tell him that I was stealing info from my class the night before.

– Reported by Aimee Heckel.

Bob L. Burger Recreation Center, 111 W. Baseline Road, Lafayette, 303-665-0469

Instructor: Catherine Lassen, of Broomfield. Lassen has been practicing yoga since 1981 and became a certified instructor in 2001. She also is a former midwife of 25 years, and she teaches yoga for all stages of life, from beginner to family to senior to prenatal.

What is the workout? A new prenatal yoga drop-in class at the Lafayette rec center, a reasonably priced way to stay fit when you’re pregnant. The class, which focuses on postures and breathing techniques, is designed to help expectant mothers stay in shape, prepare for labor and delivery and create community with other mothers.

What does it cost? Adult drop-in rate is $4.50.

Who does it? This class is for pregnant women, throughout their pregnancy. Just modify the moves and do what’s comfortable.

In addition to the physical benefits, mothers benefit from the social contacts for after the birth.

“It’s so wonderful for women to realize ‘I’m not the only one with these weird twinges in my lower back or my hips acting funny,’ and to laugh and joke about stuff,” Lassen says.

When: 1-2 p.m. Sundays.

Level: This class is gentle, but appropriate for beginners to advanced. In fact, many women who have never done yoga before try it for the first time when they’re pregnant, and they end up sticking to it after the birth, Lassen says.

“In a regular yoga class you do a lot on your belly, and perhaps more strenuous stuff,” Lassen says. “Even women who are fit and active have a natural urge to get gentler while they’re pregnant. Maybe it’s your body’s way of protecting itself.”

Format: Classes vary, but every class includes hip-openers and pelvic-floor strengthening moves. Lassen says she tries to include different ways for women to tune into their baby, too, and to honor women.

“This is an awesome thing you’re doing,” Lassen says. “How often in society do you get that? ‘Wow, today I grew someone a spleen.’”

Classes end with relaxation (on your left side, not back), which can also be a tool for labor. The more you can relax and come into your breath, the more “you get out of your own way” and labor is easier, Lassen says.

Equipment: Yoga mats and blankets, provided.

What to wear: Comfortable clothes, no shoes. Socks are nice to wear in the winter because the hardwood floor is chilly. Bring light blanket and pillow for your head or knees to help you relax at the end.

Muscles worked: Emphasis on pelvic floor, hips and strengthening the back. Lassen also focuses on shoulders and chest, because of all of the lugging and lifting mothers do after the birth, and chest-opening because the shoulders round inward in the nursing position.

One new move: A squatting move. Plant feet wide with toes turned slightly turned outward. Drop the tailbone to the floor, with hand holding onto a partner, ledge or balanced on the floor. Modify by sitting on a yoga block. This helps open the hips in preparation for birth. It is also a useful position during a natural birth, because it opens the bones and, er, uses gravity.

What’s different: In comparison to traditional yoga, prenatal yoga focuses on areas that are especially important for pregnant women, such as the pelvic floor and hips. Lassen also teaches “vocal toning,” which is supposed to help in labor. Vocal toning refers to the sound you make with your exhale that moves the energy down your body and can release labor pain. Lassen also teaches yoga positions that mothers can use in labor.

In addition, a pregnant woman’s ligaments are looser, so prenatal yoga classes need to be slower and gentler. In a regular class, mothers run the risk of over-stretching. Plus, there are moves a pregnant woman can’t do, such as positions on the stomach or on the back.

“Another cool thing about prenatal yoga is it teaches you to listen and get more sensitive to what your body feels and wants. You can use that as a labor tool, too,” Lassen says.

What I loved: Despite the fact that doctors recommend regular exercise, I have only done minimal since I found out I was pregnant (I’m about halfway now). Whatever, I was too tired. Anyhow, it felt so wonderful to use my body again. I need to make this a regular occurrence. Plus, I enjoyed Lassen’s knowledge about pregnancy. She has six children, so she knows what’s up.

What I didn’t like: The classroom isn’t the most yoga-friendly, with hard wooden floors. And it was a chilly. But then again, that negated the hot flashes.

How I felt after the class: My body felt as good as if I’d had a massage. Especially my hips and shoulders, which I didn’t even know were sore.

How I felt later: I was so relaxed that I slept for 12 hours straight. I haven’t slept this much in, well, maybe the past five months combined.

– Reported by Aimee Heckel.

Iron Yogi, 2516 Broadway Suite 300, Boulder, 80304, 303-993-5933, ironyogi.com

Instructor: Peter Seamans has been a local figure in fitness for 30 years. He recently moved back to Boulder after a six-month consulting gig in California and opened his own studio, Iron Yogi. In addition to teaching Turbo Bar, Seamans teaches Turbo Vinyasa (his own take on Vinyasa yoga), as well as trains clients individually.

What is the workout? Turbo Bar is a class for women that focuses on the glutes, thighs and abs. Using small, controlled movements, students are put through a series of exercises unlike anything I’ve ever experienced to target these areas and make them burn. Seamans promises significant results in 10 classes, and I believe him. Seamans says this class offers high caloric expenditure, an increase in athletic performance, is great for injury prevention and excellent at body re-shaping.

The class is focused on women because women have more red muscle fibers, which account for stamina, making it easier for us to hammer our muscles continuously like this class requires. I believe Seamans even went so far as to say that men “suck at it.” Sorry guys, no hard feelings. Send your ladies and then you can appreciate the benefits a la a nice tight hiney, flat stomach and shapely thighs.

What does it cost? The drop-in rate is $15 per class. Seamans is offering a package deal right now of 10 classes for $79. That’s less than $8 per class.

Who does it? The class is for women only. Participants range in age from early 20s to 50 and older. I wouldn’t recommend this class to someone who doesn’t work out on a somewhat regular basis. It’s not that you have to be in amazing shape, but if you’re a couch potato looking to jump back in, you might be a tad overwhelmed.

When: 11 a.m.-noon Monday through Friday, and 9:30-10:30 a.m. Saturday.

Level: I don’t hesitate to give this class a 10 on a 10-point scale. This class is hard. But Seamans has a point when he says, “Easy is fine, but it doesn’t do anything for you.”

Format: Class starts out with a warm-up. Then Seamans leads participants through a series of pelvic tilts, squats, side-lying leg-lifts, inner and outer thigh movements and other exercises. Each set seems to ramp it up more and more to get the muscles burning. There’s a cool-down at the end of class. All movements are small, controlled movements. This allows participants to really fatigue their muscles without risk of injury. You really have to try the class to understand it.

Equipment: The “bar” part of the class’s name comes into play because of the use of a ballet barre for stabilization. Students also use Thera-Bands, as well as small rubber balls (think: dodge ball). All equipment is provided. If you have a yoga mat, bring it. If not, you can use one of Seamans’ mats for free.

What to wear: Wear comfortable workout clothes that allow for a full range of movement. No shoes.

Muscles worked: Abs, thighs in their entirety and the glutes. It’s also great for strengthening the pelvic floor.

One new move: Oh man, where do I begin?

Imagine holding on to a bar that’s about waist high. Spread your feet a bit more than hip-distance apart. Now, stand on your toes, lean back holding on to the bar. Then, squat down about 50 degrees and tilt your pelvis back and then under you for eight repetitions. After those eight reps, do eight squats. Repeat this eight times or so. All while on your tip-toes. By then end of this, your legs will be quaking, which is the desired result. That’s just one set of about eight to 10 different sequences.

What’s different: This class targets the abs thighs, and glutes in a way you just can’t in the gym. The use of the bar, the other props and the sequencing really exhausts the muscles in a way like I’ve never known.

What I loved: What a wonderful workout this is. Plus, I don’t have it in me to be this mean to myself, so I appreciate that Seamans will do it for me. But even while he’s making sure your busting your proverbial butt, it’s very clear that he cares about each person, their form, their experience and their progress. He knows you’re working hard, he appreciates that you’re doing it and he’s going to keep you on task.

What I didn’t like: It’s hard work. There’s no denying that. But I can’t honestly say that I have a problem with hard work, not for the purported benefits, and so I can’t really say I didn’t like anything about this class.

Inspiration for class: In 1986, Seamans spent four hours a day for several months learning the Lotti Berk method in Hollywood, Calif. This class is based off of that method. While studying, Seamans says he watched as women’s lower bodies transformed before his eyes. He’s taught this class over the years in other locations, but the need for the ballet bar makes it difficult to teach just anywhere. Now that he has is own studio, it’s not a problem. Seamans says he finds a nice synergy between Turbo Bar yoga, and weight training.

What others say: Laura Posen, 41, of Boulder, takes Turbo Bar three times a week.

“My stamina has improved in other areas and my butt has firmed up quite a bit. That and the quality of the teacher is why I come,” she says.

Judy Byrd, 39, of Frederick, drives in to Boulder even on her days off to take this class.

“I come here because I struggle with my lower body especially, and I finally see a change. Nothing else has really worked. It’s actually transforming my lower body,” she says.

How I felt after the class: My legs felt weak and shaky. I could definitely tell that I’d just had a great workout.

How I felt later: The following day I felt some residual soreness, but I wasn’t so sore that I was debilitated, which is always nice.

– Reported by Annie Brokaw.

Flatiron Athletic Club, 505 Thunderbird Drive, Boulder, 303-499-6590, www.flatironathleticclub.com

Instructor: Stacey Anderson, of Boulder. Anderson has been active all her life (cross-country, soccer and track in school) and has been teaching since 1998, originally kickboxing. This year she started a triathlon-training group for women.

What is the workout? This is a sculpting class, focusing on strength and balance, using the Glide System, Bosu and hand weights. The first half of the class elevates the heart rate, but while doing strength-building moves.

What does it cost? A drop-in is $15.

Who does it? Class is usually 17 people, but there were only 11 the day I was there. Most are women, from 21 to 68 years old, with the average age of 40 to 50.

When: 8-9:15 a.m. Thursdays.

Level: A variety of resistance options makes this class welcoming to all fitness backgrounds. Anderson rates it a six to nine on a 10-point scale.

“The level has to do with how well you can engage the muscles,” Anderson says. “The weaker you are, the harder it is.”

I would like to add, “The less of a morning person you are, the harder it is.”

Which is why the class was an eight for me. My body does not function — at all — this early in the morning.

Format: The first half of the class is more cardio-intensive. The second half focuses on form and strength.

Equipment: Bosu, Gliders, hand weights, mat and balance bar, for stability when balancing. Sometimes tubes.

What to wear: Normal exercise clothes and shoes.

Muscles worked: This is a whole-body workout that starts, ends and has continuous stabilization of the core. Sometimes, you concentrate on the core, whereas other times you must use it in order to do the other moves safely and efficiently. Overall, the class is designed to be gentle on the joints.

One new move: Start on the floor, standing on one leg. Then, take it to the Bosu. If you feel confident, try it with your eyes closed. Good luck.

This class had a great abs exercise that I plan on incorporating into my regular workouts. Lie on your side, draped over the Bosu, legs straight. Stack one foot on top of the other. Put your arm that is closest to the ground on a Glider disc. Crunch sideways up, pulling the disc closer to your body as you crunch up, and farther away as you move down. Try to only touch the disc with your fingertips.

What’s different: Don’t underestimate the importance of balance work, Anderson says. Having good balance keeps your body strong and safe, especially as you get older.

Using all of these different toys for balance in so many crazy ways made this class distinctly different than anything I’ve tried before. Also, the fast-paced first half was a surprise. I was expecting a lot of standing still, but I got sweaty (much to my coworkers’ dismay an hour later).

What I loved: Another participant with a heart-rate monitor on told me she burned about 800 calories in the class. Talk about a metabolism boost all day long.

What I didn’t like: The time: 8 a.m. Are you kidding me? Who are these superheroes that are able to consistently wake up this early to exercise at this intensity? Not to mention I think rush hour is now more of a rush three-hours (7-10 a.m.), so I was a few stressful minutes late to class.

Inspiration for class: Anderson used to teach two Body Architect classes. She turned one of them into this class, making it less intense and intimidating to appeal to more people. (What? This was the easy class?) She started Glide, Balance and Sculpt about a year ago.

How I felt after the class: Hungry.

How I felt later: Hungry. Maybe there is something to this early morning workout thing. And I confess: My abs feel great.

– Reported by Aimee Heckel.

Fleet Feet Sports, 2624 Broadway St., Boulder, 303-939-8000, www.fleetfeetboulder.com

Instructor: Lilly Johnson, of Boulder, originally from Ecuador. Johnson was a professional runner for 10 years, even winning the Bolder Boulder’s Citizen’s Race two consecutive years. She originally hoped to compete in the Olympics, but had to stop competing four years ago due to a heart condition that left her heart beating too slowly. Compounded with knee injuries, she was forced to find another sport. That’s when she got involved with Nordic Walking. She has been teaching Nordic Walking for three years.

What is the workout? Nordic walking, which originated in Finland, is at its core walking with poles, which look similar to ski poles or hiking poles. The poles add the upper body to walking, allowing you to get your heart rate up higher and walk faster. It kind of looks like cross-country skiing without the snow or skis.

What does it cost? Clinics are free and open to the public.

Who does it? People of all ages and abilities, children to seniors, including runners whose knees need a break, people with injuries or in rehab, pregnant women.

The first clinic boasted more than 50 participants. Clinics now are typically 10 to 20 people. Ages range from 27 to 84, with the average age of 45. Most participants are walkers, although several are runners.

When: Clinics are 9 a.m. the first and third Saturday of every month, weather permitting. (Classes taper off in the winter.) Upcoming classes are Saturday, Sept. 4, Sept. 18.

Level: Nordic Walking is appropriate for all levels, even very beginner. Increase the difficulty by walking faster, with wider paces, or leap, walk uphill and add strength-training moves. My experience was a perfect five on a 10-point scale, which was where I wanted to be. I did break a sweat, and I was surprised by how hard I could make it.

Format: Our class started with basics: How to size the poles, what are the different components and features. Then we practiced walking, until participants got good enough to take a walk through a nearby neighborhood. After a brisk walk, we stopped and learned stretched and strength-building exercises involving the poles. Then we walked some more and cooled down with stretching.

Equipment: We used Leki Nordic walking poles, which are lightweight and made out of aluminum or carbon. They also have adjustable, releasable hand straps, and rubber tips of different styles for different terrains. If you don’t have poles for the clinic, you can rent them.

What to wear: Comfortable clothes and athletic shoes.

Muscles worked: Full body, but especially external and internal obliques and triceps. It also works the biceps, traps, rhomboid, glutes, quads and biceps, Johnson says.

Johnson says Nordic Walking aims to work the lower body less than the upper body, which is good for people with knee injuries. Because it is low impact, it’s easy on the joints, but you still definitely get a cardio workout. When I was in the flow, it felt similar to to elliptical machine, except it was harder and more fun.

One new move: Nordic walking was more difficult than I expected — and I consider myself coordinated. It takes practice to find the right positions of the poles, keep your arms straight and put it all together. It typically takes about 10 to 15 minutes for people to figure out the technique.

I highly recommend a clinic before just buying some poles and going at it. Proper movements help you get the most out of the workout.

What’s different: Nordic Walking burns more calories than walking over the same distance and same speed without poles. It is different than hiking with poles, too. The poles themselves are different. Nordic Walking has a specific placement of the poles, and hikers don’t push off on the backswing.

What I loved: This might be my new favorite low-impact exercise. Sure, it looks funny. But it was such a simple way to get a great workout, without the jarring impact of running.

What I didn’t like: Well, we did get a few curious looks. And I stopped tripping all over myself when I stopped overthinking it and just had fun.

Inspiration for class: Fleet Feet started offering Nordic Walking clinics three years ago.

“We know everybody is not able to run,” Johnson says.

And offering walkers help can help them get more out of the experience.

How I felt after the class: Energized and inspired. The instructor, Johnson, was so pleasant that she put me in a good mood.

How I felt later: My triceps and obliques were a little sore.

– Reported by Aimee Heckel.