What you say to yourself matters. More and more research supports the complex relationship between the mind and body and how thoughts can change how the body functions. When the mind is stressed, the body responds by changing every physiological system to deal with the perceived stress.
Start in a tall standing position. The feet are approximately shoulder-width apart and the toes point forward. The knees align directly over the midline of the feet and extend no farther forward than the ball of the foot. The spine is in a neutral alignment and the head is in line with the spine.
If one of your goals for participating in a fusion workout is weight management, it is important to understand how mental anxiety and physical stress affect weight gain. When the body experiences eustress (positive stress) as in exercise, or distress (negative stress) as in worry, the body releases powerful hormones to combat it.
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Combine fitness, Pilates, yoga, and barre, and what do you get? An incredible workout that will engage you, challenge you, and change the way you exercise.
Welcome to Fusion Workouts: Fitness, Yoga, Pilates, and Barre, the program shaped around your preferences, needs, and goals. You’ll discover an approach combining four disciplines that will help you gain strength, muscle definition, flexibility, balance, and overall mind–body health. Fusion Workouts guides you through a five-step system accounting for your fitness level, goals, time available, activity preferences, and more. Then select from 15 ready-to-follow workouts, or mix it up and create your own.
You’ll find more than 100 exercises and poses along with easy-to-follow guidelines for sequencing them for maximum efficiency, effectiveness, and enjoyment. More Pilates and yoga with less barre? Less yoga and more fitness? No problem. This is your workout!
Part I Foundation of Fusion Workouts
Chapter 1 What Are Fusion Workouts?
Benefits of Fusion Workouts
Principles of Fusion Workouts
Fusion Five-Step System
Chapter 2 Getting Started
Understanding Core Conditioning
Preparing for Your Fusion Workout
Chapter 3 Mindfulness and Intention
Connecting Thought With Positive Action
Employing Mindful Practices
Setting An Intention
Part II Fusion Exercises
Chapter 4 Warming Up
Chapter 5 Standing Strength, Balance, and Flexibility Exercises
Chapter 6 Floor Strength, Balance, and Flexibility Exercises
Tall Seated Position
Abdominal Brace Position
Chapter 7 Calming and Restorative Exercises
Part III Fusion Workout System
Chapter 8 Fusion Workouts by Level
Chapter 9 Fusion Workouts by Time
Chapter 10 Fusion Workouts by Purpose
Restoration and Relaxation
Chapter 11 Fusion Workouts by Activity
Appendix A: Building a Fusion Workout
Appendix B: Sample Weekly Workout Plans
About the Author
Helen Vanderburg, BPE, is owner of Heavens Elevated Fitness, Yoga
and Spin Studio and the creator and program developer of Fusion Fitness
Training. With a career in fitness beginning in 1982 and experience as a
group fitness instructor, yoga teacher, Pilates teacher, personal
trainer, and educator, she is an innovator in the fitness industry. She
has taught and trained instructors on fusion exercise and Fusion Fitness
Training since 2000. Vanderburg is a highly respected leader and
conference speaker at regional, national, and international events,
presenting at more than 20 conferences annually.
Vanderburg holds a bachelor’s degree in kinesiology physical education
and is certified in yoga, Pilates, TRX, ACE group fitness, and several
CanFitPro fitness disciplines. She has received numerous industry
awards, including the IDEA Instructor of the Year in 2005 and CanFitPro
Presenter of the Year in 1996, 2006, 2013, and 2015. She’s also a
consultant, education developer, and spokesperson for some of the
world’s most influential fitness companies, including Schwinn Cycling,
BOSU, and Total Gym. Vanderburg has been a fitness columnist for
numerous magazines and newspapers, including Fitness, Self,
Chatelaine, Flare, and the Calgary Herald.
Vanderburg has a lifelong passion for fitness and sport. In 1973 she
became Canada’s junior champion in synchronized swimming. At the 1978
World Aquatics Championships in Berlin she won the gold medal in both
the solo and duet categories. In 1978 and 1979 she received the Elaine
Tanner Trophy and in 1979 she was named Canadian Female Athlete of the
Year. Because of the Canadian boycott of the 1980 Summer Olympics in
Moscow, she was unable to compete in the first Olympic Games to include
synchronized swimming. She was inducted into the Canada Sports Hall of
Fame in 1983 and the International Swimming Hall of Fame in 1985.
Vanderburg lives in Calgary, Alberta.
“Helen Vanderburg is one of the world’s leading fitness instructors
and educators and has turned her lifelong passion for health and fitness
into creating a fitness program that works for all ages and fitness
levels. Fusion Workouts is simple to follow and highly effective,
combining the best of fitness, Pilates, yoga, and barre into dozens of
sequences. It’s a must-have for a fun, practical, and easy-to-use
Jay Blahnik-- Author of Full-Body Flexibility and
Fitness Instructor of the Year for IDEA, canfitpro, and FILEX
“As an international presenter, trainer, and leader in the field of
fitness and exercise, Helen Vanderburg has educated and trained
thousands of professionals and consumers alike. Her engaging teaching
style and genuine passion to help people get fit and healthy make
Fusion Workouts a must-read for everyone looking for easy-to-follow
Maureen (Mo) Hagan, BScPT-- Certified Fitness Professional, Vice
President of Fitness Innovation for GoodLife Fitness, Education and
Events Director for canfitpro