Feature

Straight Blastin’ in Bend

Bend’s newest MMA gym packs a punch, and is part of an international organization of fighting gyms

By Jack Harvel

Brian Heenan showing his MMA fighting skills.

Straight Blast Gym is Bend’s newest mixed martial arts gym, offering classes in Brazilian Jiu Jitsu, wrestling, boxing, Muay Thai and more under the SBG banner, which has locations in over a dozen states, is in eight countries and has trained high-profile fighters including Connor McGregor. Brian Heenan, SBG Bend’s owner and head instructor, started the gym after COVID restrictions lifted and has since attracted over 100 students to his location in downtown Bend.

“It wasn't until I talked to a couple of the black belts in our organization, one being John Kavanaugh, who is Conor McGregor's coach, and another one being John Frankel. And they gave me the confidence to be able to do go and pursue my goal,” Heenan said.

Heenan teaches over 40 classes a week on striking, jiu jitsu and wrestling — including some kids classes and women’s classes. When I gave it a go, I tried a striking class attended by three other students. Let’s be clear that I’m in bad shape — over the past three years my sole fitness outlet has been the occasional hike. And though the class was designed for beginners and likely wouldn’t be as intense for someone in good health, I still got absolutely wrecked.

SBG’s space on the third story of the Franklin Crossing building in downtown Bend is filled with exercise equipment. One area has weightlifting equipment, another has spaces for treadmill. A heavy bag, wrecking ball bag, reaction bag and speed bag sit in a corner, but my class was done entirely on the mat. The class was just the fundamentals, focusing on maintaining a proper boxing stance while moving and practicing a basic jabstraight combination with a partner holding pads.

Simply maintaining a boxing stance for the better part of an hour gave me a week-long limp, and the constant pivoting during pad work and shadow boxing tore a bit of skin off my foot. I’m ashamed to admit it, but I puked around 45 minutes in. Puking and bleeding on your first day is tough, but it’s also great exercise and I enjoyed it enough that I’ve since signed up to be a member. There’s a long way to go, but it’ll be with other people who are also learning the ropes at the new gym.

“I have like 100 white belts and three blue belts,” Heenan said. “I have one guy that was a national champion of wrestling and have a bunch of college wrestlers, but other than that it's people with no experience. I actually prefer that; you get a brand-new beginner, those are the people that I can help the most, the less athletic people, people that maybe haven't done anything physical since high school.”

My experience was just scratching the surface at SBG. There’s also wrestling, jiu jitsu and even yoga classes I haven’t experienced. Heenan teaches many of them but is bringing in more people as the gym grows. The schedule is centered around core classes Heenan teaches and is peppered with other coaches who are specialists in certain martial arts. All these aspects are vital for a well-rounded mixed martial artist, though most people entering the gym aren’t looking to compete.

“Most of the people that come in, they come in for self-defense, which really, in all honesty means self-confidence. Because that's the real key to keeping yourself safe generally, is just some good awareness and having the confidence,” Heenan said. “I'm not even looking at giving people the opportunity to take fights yet. I want them to have at least a blue belt. I want them to be able to keep themselves safe.” Though that’s the case now there will be some avenues to compete in the future. The gym has a competitive jiu jitsu team and Heenan plans to work with other SBG coaches around the country to host camps.

Straight Blast Gym 550 NW Franklin Ave., Suite 338, Bend 541-350-0914 sbgbend.com

Therapeutic Dance That Marries Movement and Mindfulness

A Bend psychotherapist starts a new chapter with Soul in Motion

By Nicole Vulcan

An extended bike tour in 2019 prompted psychotherapist Lynne Herbert to re-examine what she was doing with her life and, more specifically, how she was spending her time. All that time on her bike brought out a feeling of “aliveness” that she says she wanted to bring into her work. After working as a licensed professional counselor since the year 2000, Herbert began pursuing training that would eventually prompt her to open Soul in Motion, described on its website as, “body-based mindfulness practice asks you to relax your intellect, quiet your brain, and connect with the messages you receive internally.” Standing on the outside of a typical class, it might look a little like ecstatic dance, but as Herbert — who said she attended ecstatic dance sessions for years — puts it, “I see Soul in Motion as starting from a more centered space, tuning in to ourselves first, then expanding out into the room while not losing our ground in ourselves and our needs. My process takes a less predictable path (the music

Katie Sox varies…more typical of what happens in life), and it’s equally about internal and external exploration.”

In prep for our annual Health and Fitness issue, I recently checked out the Intro class she was offering for those who wanted to learn what the practice is all about. The class was held in a local dance studio, but unlike ballet or even Latin dance classes held in these same spaces, the mirrors are covered up – the idea ostensibly being to, “learn how to listen to ourselves

“My process takes a less predictable path… and it’s equally about internal and external exploration.” —Lynne Herbert

first, our own bodies and what it needs, and to then practice holding that in the world, connecting without losing ourselves, a practice in presence and awareness,” as Herbert described to me via email.

The intro class started with Herbert prompting the group to simply walk around the room, focusing on the sensations in our bodies, turning inward. As the class progressed, Herbert described various types of communing – communing with ourselves, with another being, with a wider group and with the wider world. As the class progressed, her prompts shifted to encouraging us to dance with someone else, in smaller groups and as a whole. This practice, she said, is intended to have people notice and be curious about what shows up in

the body, and to experience those feelings in a group setting. We didn’t get any prompts about how to move our bodies, per se, but just to, “notice what comes up” and to move to the music… or not. “There’s a mindfulness (a bodyfulness) aspect to this that supports folks to notice and be with emotion in a different way,” Herbert said. “And, because it’s a group practice, it also provides a sense of not being alone in it. I want to ‘undo aloneness’ around emotion… even if it just means feeling an emotion in the presence of others without putting words to it.”

While it’s designed as a therapeutic practice – and Herbert offers workshops and eight-week groups to go

deeper into the practice – the drop-in weekly classes tend to center around one simple theme for that week, Katie Sox though internalizing that theme is up to the individual. “Because of my history, asking folks to notice what comes up… physically, emotionally, relationally, spiritually… it’s who I am and what I’m inviting,” Herbert wrote. “Folks may choose to listen to those inquiries or let them fall… each person’s practice is their own and each person is showing up with a different goal or motivation.” By the end of our 90-minute intro class, some of the attendees had worked up a sweat. Some reported feeling more ability to manage or confront their ongoing physical pain. Some were simply happy to find a place to dance and let go. Herbert encouraged me to notice how I slept that Soul in Motion night, and so I did, noting that my dreams were 595 NW Trenton Ave, Bend more vivid than in recent 541-948-7015 days, though I didn’t recall soulinmotionbend.com much of what they were about. I’m going to chalk that up to "noticing what came up," and not needing to put words to it.

Finding Your Life Force with Shadow Yoga

Continuum: A School of Shadow Yoga offers Central Oregon a pathway to unite physical and spiritual health

By Allie Noland

Angie Norwood in her studio.

Taking the time to feel centered, peel back the layers of the true self and focusing on breath can be hard in an age of over-stimulating media and fast-paced life. Shadow yoga attempts to offer individuals a system of unlocking the strength to look within. As an intermediate yogi, I thought I had tried every type of yoga—hot, restorative, Vinyasa, Buti, Kundalini, Yin and more—until I heard about Shadow Yoga. After a quick scroll through the website, I had to find out what made it different from the rest and visit Continuum: A School for Shadow Yoga.

Angie Norwood opened Continuum on Century Drive in the fall of 2022, bringing the practice to Central Oregon. Norwood has been teaching yoga for 20 years. Previously, she worked as a drug and abuse outpatient treatment counselor, so guidance has long been at the core of her work.

After many busy years of teaching at fitness clubs, schools, gyms and studios, Norwood decided to dive into a therapeutic approach to yoga. Feeling called to Shadow Yoga, Norwood went through hours of training ti begin her own teaching at Continuum.

Shadow Yoga is a progressive curriculum and serves as a system. There is a gentle and intentional progression of movements that teach how to build a strong foundation, tap into your internal energy and gain an understanding for the preludes.

“Students report increased stamina and strength, suppleness in breath, awareness of internal mechanics and influence of the moon, reduce grasping, internal acceptance and finding quiet within oneself,” Continuum’s website describes. “This practice touches something deep within and draws a universal wisdom forth.” The first prelude is the Balakrama, which means “stepping into strength.” “It works the feet to release deeply held tension and corrects the actions of the lower body,” the website describes. Continuum’s 12-week course guides yogis through the first prelude, building piece by piece. I attended the intro

Continuum: course to the 12-week

A School of Shadow Yoga series. As I rolled out my mat, I was ready to dive deep into Shadow Yoga. Norwood started the 155 SW Century Dr. Suite class with a lesson on the basics, mak112, Bend ing sure yogis knew how to make the 541-224-6965 most of their practice. We were there to continuum-yoga.com peel back the layers to uncover our life force, the force that serves as our vitality and strength. “We use the body to get to the mind and to the experience of life force,” Norwood said. “The ultimate goal of yoga is not about strength, flexibility, relaxation or stress relief. The ultimate goal of yoga is to discern between what is real and everything else.” After the short lesson, we dove into the first pieces of the BalakraCourtesy Cyr Photographic ma, and the day after, I was sore. Though it is mainly a practice of the mind, the movements target muscles from your feet to your hips in this prelude. Slowly transitioning between poses and focusing on the breath, I got into the zone. “All of the squatting and lunging and the bending of the joints that is really designed to help free the obstructions in the physical,” Norwood said. After savasana, I felt lighter and more in tune with my surroundings. It had been so long since I took the time to slow down and be present. This practice is meant for those wanting to go beyond the physical and get in tune with mindfulness.

Shadow Yoga allows yogis to refine the practice as they move through the series. Each class builds upon the other. At the end of the course, individuals will understand the Balakrama and be able to move forward to the next prelude. There is always something new to learn and the layers are endless, according to Norwood.

App-solute Guide to Tracking Fitness

Accomplish your goals, find inspiration and track progress with these three fitness apps

By Allie Noland

With hundreds of fitness apps out there, I went on a mission to find three worth sharing with Central Oregon readers. After downloading, using and deleting dozens of health apps, these are the three I kept on my phone and plan to use in my fitness routine.

Nike Training Club: For finding the perfect gym workout

I heard about this app through some friends, so I gave it a shot. It filled a gap in my fitness routine that I didn’t know I had. When I’m at the gym, I rarely have a plan or know what to do. I normally grab a kettlebell, Google a workout and do that. But this app gives me structure for my gym visits.

The Nike Training Club app has hundreds of workouts for users to browse, save and use. This app gives users a free and easy personal training experience. The “Home” tab features a variety of training programs that users can get started with, from basketball workouts to core strengthening. The “Workouts” tab is full of exercise tutorials that range from 5-minute to hour-long workouts. Users can search based on muscle group, workout focus, equipment and more. This app tracks activity and achievements.

I can target muscle groups, master my form and feel confident in my movements. The guided workouts provide support to people who may feel a little uncomfortable at the gym.

I would suggest this app to people who are new to the gym, enjoy guided workouts and are looking for new exercises.

Strava: For tracking stats, adventuring and connecting with friends

I started using Strava in August and I was instantly hooked.

Would you rather climb rocks, mountain bike in the woods, run along the river or ski down the slopes than hit the gym? Then this app is for you! Strava tracks physical exercise and is most popular with the running and biking community. It also serves as a social network for athletes.

Strava tracks almost every sport you can think of— running, biking, rock climbing, snowshoeing, skiing, swimming, skateboarding, windsurfing and more. It tracks performance stats, displays the user’s trail map and (my favorite part) allows users to upload photos from their experience. After creating my profile and logging my first activities, I realized it combined everything that motivates me—detailed stats, personal competition, photos and staying in touch with friends. After an activity, athletes have access to almost every metric imaginable—distance, pacing details, elevation gain, segment PRs and more. The stats are what excite me. I want to break personal records, decrease my average pace and maintain a regular routine to track. When saving data, athletes can create a title, caption and photos, personalizing each activity to share with their friends. I usually take a quick selfie on the trail and a scenic shot of the location. After the activity is saved, it’s uploaded to your personal profile and Strava feed, where users can see their friends’ activities and give “kudos,” similar to a “like” on Instagram or Facebook. Users have the option to post privately, as well. These are the features users get with the free version, but there is more to be discovered with Strava Premium.

I would recommend this to individuals who are stat hungry, craving a little competition and looking to connect with friends through fitness. Download this app, and I promise it will motivate you.

P exel s

My Fitness Pal: Mindful diet and daily goals

My Fitness Pal tracks diet and exercise—it’s an all-in-one health app. I was skeptical of this at first, because tracking calories is out, and listening to your body is in. But My Fitness Pal lays out data in a way that is mindful and motivational rather than discouraging. The accountability is helpful for people who need a little extra push to pursue fitness goals.

The free version of this app has a lot to offer. Each user is asked basic information, fitness goals and is put on a calorie plan. My Fitness Pal will take the goal calorie count (around 2,000 based on the individual), subtract calories through food and add calories through exercise. The goal is to hit zero by the end of the day.

In the “Diary” tab, users can enter breakfast, lunch, dinner, snacks and water. My Fitness Pal will log the nutritional value and calories of each entry. For example, if you have two pieces of toast and a latte for breakfast, the app will log it and subtract 503 calories from the goal count.

This tab also allows users to track exercise—yoga, weight training, swimming, etc. My Fitness Pal calculates calories burned and subtracts it from the goal count. So, if users exercise more, they should be eating more calories. My Fitness Pal helps track the fuel needed to keep the body healthy and nourished.

I tracked my food and exercise for a week and found that it wasn’t about the calories. It was about being mindful of what I was eating and how I needed to fuel my body based on activity levels. On days I worked out for 2-3 hours, I was eating the same amount on the days where I only got a 15-minute walk in. My eating habits shifted, and I felt energized. I also found that I was making better choices with what I was eating based on nutritional value. Instead of a muffin or toast for breakfast, I opted for oatmeal with bananas and chia seeds because of the points it gave me in the nutrients section.

I would recommend this app to individuals looking to improve their diet and be more mindful about how to fuel their bodies. Tracking holds accountability and offers a little competition with yourself.

Workouts in the Metaverse

Is this the way to beat the winter blues?

By Nicole Vulcan

No doubt about it: Central Oregon’s outdoor playground offers a wealth of fun and fitness all year ‘round. From shusshing down the slopes or skate skiing in the Cascade snow in winter, to cruising the hundreds of miles of trails on foot or by bike in summer, to ascending a route in the birthplace of sport climbing in the U.S. at Smith Rock, locals and visitors alike have no shortage of opportunities for heart-pounding fun.

Only, in winter, when the sky is grey and the wind is howling, one might not exactly feel like embracing all things outdoors in Central Oregon. Same goes for those unfortunate days, weeks or even months when smoke fills the skies – seemingly every late summer these days. So what’s a fitness-minded Bendite bent on outdoing, outskiing and out-everything-ing their friends on Strava to do? Well, maybe the metaverse will help. When the real world becomes too dystopian, just go more dystopian by cutting yourself off, donning a mask and entering, well, nearly any environment you might want to encounter.

Workouts employing a virtual reality headset are already out there, and buying workout games will set you back a lot less than some of the more shootem-up types (though according to VR headset maker Oculus, many of its non-fitness games, including Phantom: Covert Ops or PistolWhip will let you track calories and set fitness goals). The dedicated fitness app Supernatural has more than 500 workouts, including boxing and meditation sessions. FitXR has boxing features too – but also includes something more up my alley: Dance fitness workouts, as well as high-intensity interval training and a social component to let you work out “alongside” your friends. These are just two I checked out, but there are many more.

In our research for this Health and Fitness issue, we didn’t find any IRL gyms in Central Oregon that are yet offering VR-type workouts in their facilities, but by this time next year, we predict there will be. In the meantime, consider this a major level-up in the at-home workout game.

Courtesy of Meta