Check out this surf inspired workout.Read More
I have created a HIIT workout, all you need is a set of weights and you can do this pretty much anywhere.
11 Exercises, do each exercise for 1 minute with out stopping.
5 minutes break between each round.
Repeat for 3 rounds.
This is 33 minutes of active work.
You CAN do it!Read More
I am so excited to have a new set of wireless headphones. I have been looking for a pair that actually fit my ears for quite some time …and these do!!!! They have multiple sizes and the xs is close to perfect.
Bragi just released the 2.1 update which can be easily downloaded from the homepage and can now synchronize with Google Fit and Apple Health Kit. I love that I am the only one who can connect to the headphones with a specific code so that my information stays secure.
The sound quality is pretty sweet, and running in these bad boys was a joy.
When they say, “smart” they definitely mean it. The Dash gave me constant feedback while running, cycling and swimming. (duration, cadence, breaths taken, pool length etc.) Not to mention the app tracks even more info. I am a fan of the saying “information is knowledge” and with the app you can help set better and more specific goals for your next work out.
As you may already know I train at Equinox. Equinox is currently putting on a challenge and of course like any challenge I want to win. I am competitive in nature and when someone explains the rules and that there are prizes, you better believe I am racing to be número uno.
Truthfully though this challenge is not so challenging. However, it is helping me save money this month on all other specialty classes and trainers I work with outside of Equinox. Basically they set up a challenge for all members, in hopes that they would learn how to use their app and invite potential new members. At least that's seems to be their objective.
If you go to the gym, sign into the class, refer friends, log a work out, and set up your app you get points. I have always used the EQ app, so I seem to be obtaining points with out even trying. It is however making me log more workouts than I had been recently, as well as trying new classes that are not typically in my routine.
I started thinking back to a post I wrote about finding the time to work out. If you already attend Equinox, the app is a good way to help keep yourself accountable. And of course the challenge aspect is definitely helpful if you are one of those people who need the extra push, because there are PRIZES!
In general the app can help to plan your week of workouts. It has a calendar where you can add the classes you plan on attending and or input your own activity. When you check in to the gym you can choose to track the class. The classes are categorized based on the type of activity with an approximate number of calories burned. At the end of each week if you look at your activity, you will get a sense of the overall types of work you are putting in. Maybe it will help to realize 'wow I though I was going to yoga more often, no wonder it is taking so long to increase my flexibility,' etc.
If you or anyone you know belongs to Equinox sign up for the challenge. There is one more week to win starting Monday, and if you want to check out the gym sign up here. You will receive a 3-day pass to the location of your choosing. Equinox is not only in Manhattan, so it may be worth a look. For the rest of you who have zero interest in Equinox or the challenge, then challenge yourself. Write out your workouts for the week and check them off as you complete each one. You will be surprised how many more days you sign into the gym. P.S. If you need a little more incentive to get your booty to the gym, you may want to check out your insurance plans, some give you money back if you go to the gym x amount of times each year.
Happy working out
How to get to the gym? Everyone has very busy schedules with work, family, social life etc. and finding your way to the gym can seem like a chore. For me it is a part of my routine and the one part of my day I genuinely look forward to. While this may not currently , or never be the case for some of you, it can definitely be a part of your routine. And hopefully you will learn to enjoy it and find a workout that makes you happy.
To get started I would say use whatever technique you use to get other chores done. I like to write lists and get gratification out of crossing things off. If you have a technique that works for you use it!
Set realistic goals that you know you can obtain and increase those goals as soon as they seem too easy. In the beginning you want to have success and keep from getting injured. If you over do it you will be uninterested in going back and find it easy to make excuses. Slow and steady is the best approach to getting started and sticking with it. Once you increase your strength and stamina you can then increase the number of workouts per week. Don't stress this can take time.
Make a schedule and stick to it. Would you skip a Dr. appointment or business meeting, the likelihood is no, so do the same with the gym. Not every week will look the same especially if you are working out in the evenings. Make sure you have time to see your friends and do other activities that make you happy, but make sure to write the gym in your calendar. If you are a morning person, all the power to you. Getting the workouts in before work will make your afternoons free for a spontaneous happy hour.
There are going to be times when something comes up and you will need to rearrange your workout schedule, if you can squeeze in a quick one it is better than nothing. My friend always tells me, "you are lapping the guy sitting on the couch." Worst case see if you can add it in another day that week or do an extra the following week.
I have found I forgo many opportunities to see my friends when I have a planned workout. They are getting used to it and I know what makes me happy. This is a big struggle for some and scheduling will help. Even better is to get a work out buddy. Get your friends to join, its so much more fun when you have a buddy to motivate. Plus a little healthy competition is good for everyone:)
Try to keep yourself accountable and document when you go, its nice to see your progress.
While my workout foundation is always weights I do like to mix things up now and then. I have been intrigued by boxing and decided to sign up for a three day trial at Gotham Gym. I have done a bit of boxing with my trainer at Equinox, but I felt like I wanted the full boxing experience.
I have to say that I think learning how to box is all about who is teaching you. Anyone can bunch a bag or throw some punches in a kick boxing class, but to learn how to fight with gloves you need good instruction. Creating the muscle memory in your arms and feet takes constant reminders. (keep ur hands up and move your feet the right way get the right sequencing with the punches etc.)
At gotham I worked out with one of their trainers, he wrapped my hands and gave me a pair of super smelly gloves and we got at it. Boxing is exhausting! I was on the second of my juice cleanse during this workout so it may have been a bit more difficult, but it works the whole body.
Since I don't know too much about boxing I have to say this seemed to be a good coach. I didn't get to use the the other two days, but a friend of mine who trains at the gym tells me the girls in the classes are in great shape and beautiful. They must be doing something right. I think this gym is worth a look if you are interested in boxing and spending your money on that type of training.
I finally attempted and completed my first triathlon over the weekend. This is the road I took to get there.
We, and by we I mean I have been thinking about training and or doing a triathlon for quite some time. Each year I go to cheer on my brother and his friends during the Montauk Lighthouse Sprint, upon their completion I feel their energy and misery running up that last hill and wish I had put myself through that 4am wake up and freezing ocean swim. Why? Because I am competitive, extremely competitive! It would be a great accomplishment to finish a race that make us swim, bike and run with out any break.
In July one of my brother friends was not going to be able to make it to the race and after thinking long and hard about taking the spot I decided my boyfriend should do it. So much for my 3 years of previous contemplation, I threw him into the sharks. Turns out we were unable to switch the name on the bib...
After my brothers poor performance he decided to sign up for a race in September to redeem himself. About a month before the race, after a wine filled dinner I signed up too. This mean fixing up my 15+ year old Cannondale road bike, getting new bike shoes, and attempting to train. I went to a handful of spin classes, ran once or twice and swam about 4 times once in the ocean to see if I could do a half mile with out making a turn on the pool wall.
I am in shape and work out all the time so I was able to do it, the swim was viscous! forget about your own swimming and watch out for all the traffic around you. after about 25 yards I got a nice foot to the face, swallowed some delish lake water and lost it mentally. I swam back stroke to attempt to regroup, it didn't work. When I flipped back over and man who was swimming back to share on the wrong side of the booey crashed head on... I swam back stroke the rest of the half mile, adding minutes on to my practice time in the ocean. At the first transition I took over 2 minutes to get my wet suit off, it got stuck on the timer around my ankle. Only one woman passed me on the bike so that was a success, I even caught the girls who came out of the water first! switching shoes took time and my leg started to cramp, I ran at a mediocre pace and finished. For the first time I guess you can say it was a success. I am exceptionally hard on myself and say I can do better next time.