The Lazy Girl’s Guide To Getting Fit
It’s one thing to want to get fit, but it’s a whole other thing to actually do it. Going from couch potato to enthusiastic exerciser takes some serious motivation and a fitness plan that’s easy to follow.
We went to celebrity fitness guru David Kirsch–the man behind the bodies of Heidi Klum and Anne Hathaway–to get his tips for getting your butt off the couch and working out. His simple plan will help you get toned, without having to morph into a total gym rat.
Set Reasonable Goals
The easiest way to discourage yourself is to set an unreasonable goal–there will be no way for you to hit it and you’ll wind up getting frustrated and giving up. Kirsch recommends setting an obtainable goal, such as “I want to lose five pounds,” or “I want to fit into my skinny jeans.” It’s also important to be realistic about your time frame and the amount of exercise you do each day. “Don’t start off at two hours a day–you’ll burn out,” says Kirsch. “If you are not sure what you’re doing, find a good trainer or training material to guide you.”
Movement = Exercise
“You don’t need to go to the gym to exercise,” says Kirsch. The easiest way to start your new fitness routine is to incorporate exercise into your daily routine. “When you get out of bed in the morning, before heading to the shower, do 15 knee bends, 15 lunges and 15 crunches. When you’re making breakfast, do some isometric contractions: squeeze and release your abs, your butt, your thighs,” he says. Get your body moving with a 10 minute express workout–be it yoga or stretching or cardio–every day before work. “If you start that way and build from that, you’re more likely to stick with a program,” says Kirsch.
Find Time For Fitness
Feel like there’s no time in the day to squeeze in exercise? Kirsch says that any exercise is beneficial, no matter how little. “The reality is that our lifestyles are conflicting and everyone has different physical needs for exercise. Ideally, you should be doing an hour of exercise a day, but if you can only find time for 10 minutes, than 10 minutes of focused training beats doing nothing,” he says.
Stay Focused
According to Kirsch, the number one biggest mistake women make while exercising is not focusing on what they are doing. That means no more cell phone, no more magazines and no more TV while you are working out. “You need to make the most of your time at the gym while you are there. Sitting on the treadmill and talking on the phone doesn’t give you the exercise you really need. Whatever you are doing, focus. Connect your brain and your body so you can really focus on what you are trying to accomplish,” he says.
Don’t Makes These Fitness Mistakes!
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Fall Tips to Get Fit and Stay In Shape from AS ONE Fitness Trainers
Fall is a great time of year with regard to health and fitness. Hopefully, you have come off of a great summer where the beautiful weather is all the motivation you needed to get into better shape. Now fall will afford you two new reasons to continue on your pursuit for health and fitness.
1) The weather and unique natural beauty of fall make it especially conducive to maintaining all the conditioning gathered from the summer.
2) You’ll want to maintain a head of steam as you head indoors for the coming winter where the short and cold days have sunk many a fitness plan.
To start, keep utilizing the pleasant temperatures and fall foliage changes to keep you outside. Go to the local park and by combining the paths and a little creativity you can design a high intensity circuit that will be fun and challenging.
Try this –
Look for a loop that is from 1-2 miles in length.
Set your timer at two minute intervals, there are many apps you can acquire for free that make this really easy. I use HIIT Intervals on my Android.
Start jogging or walking quickly until the timer goes off. Now for the next two minutes do one of the exercises listed below like walking lunges, once the timer goes off again continue on your path until the next timer sounds at which time you choose another exercise for two minutes, and so on and so on. With just a mile loop you will have created a workout that is challenging, works many different energy systems and lasts from 30-40 minutes in length.
Ten suggested exercises:
1. squats
2. walking lunges
3. pushups
4. situps
5. bear crawls
6. mountain climbers
7. Burpees
8. hill sprints
9. pullups on a tree
10. squat jumps
Try to do the above exercises for the total duration – two minutes will challenge even the most fit. Do one loop or three for an amazing training experience.
Also, to challenge you further pick a weight vest (I like V-Force Vests) to wear while doing the above and take your conditioning to a whole new level.
This is the time to delve into new programs that keep the intensity high and infuse energy into your day and life like AS ONE!
Check out the AS ONE Fitness Program and more tips here.
 George Vafiades has been a Head Coach at TriLife in NYC since 2005, and holds a BS in Anatomy/Physiology from University of Buffalo. George’s professional certifications include USA Triathlon (USAT) Level One, and USA Cycling, Level Three. He also has competed in multiple Ironman and Triathlon competitions.
“One of the rewarding aspects for me as a coach is seeing individuals achieve as a group.” ~ George
Mark Merchant is currently the Director of Training at ALTA Physical Therapy in Manhattan. Mark’s multiple professional designations include: 1) Certified Strength and Conditioning Specialist (as designated by the National Strength and Conditioning Association) and 2) Performance Enhancement Specialist (as designated by the National Academy of Sports Medicine). “Effective coaching requires the coach to retain a certain degree of supportive tension. AS ONE coaching instills and builds a sense of accountability for those coached.” ~ Mark |
Designer Yigal Azrouel Teams Up with FITiST for a Fashionable Fall
Two things we are all about at PageDaily are fashion and fitness. That’s why we just couldn’t help but share that one of our favorite designers Yigal Azrouel has teamed up with FITiST, a unique new fitness membership plan incorporating multiple studios and classes, to create a “Fit for Fall” plan that’s a great deal. Instead of just having a membership to one gym or many memberships to studios that offer different kind of classes, the invite-only site allows you to manage your memberships to some of New York’s hottest workout destinations on one platform.
With “Fit for Fall” you get 6 Indoor Cycling Classes, 4 Performance Classes and 4 Yoga Classes for a total of 14 classes a month for $350. These are some of Yigal’s fave workouts when he isn’t surfing. Plus, he’s hooking FITiST members up with $100 to spend at his Meatpacking boutique and one of his signature scarves, for free! Stylish perks for staying fit? Yes please!
Nature As Your Own Gym
Has your workout routine left you in need of some fresh air? Try stepping outside! Read on to learn how to turn any outdoor space into your very own personal gym – open 24 hours and free of charge. All it requires is a touch of imagination, a sprinkle of will power, a dose of desire and a pinch of knowledge.
Let’s break down the key elements involved in creating a safe and effective outdoor workout. The first thing to do before creating your outdoor workout is to choose your workout “goal”. The goal of your workout will then help drive the design of the elements you include. Some possible goals for your workout might be
a) to burn fat – work aerobically
b) to train for power and speed – a sports specific workout
c) to reduce stress – a more meditative – stretch oriented workout
d) overall fitness – a bit of each of the above goals.
Once you have decided on your workout goal it is then important to assess what you have to work with in your given environment. A few general assumptions can always be applied no matter what your geography.
Fixed objects (defined for our purposes here as objects that will not come loose when pressure is applied) – such as trees, sturdy fences, telephone poles, picnic benches, lifeguard stations etc. can always serve as a fixed “anchor” for looping ropes, tying ropes and resistance bands etc. This will allow you to create a sort of cable, pulley type of exercise station. This will be the area where you can do exercises like cable rows, bicep curls, chest presses, wood chop and golf swing drills.
Flat and wide open non-cement surfaces – such as grass, sand, dirt. These surfaces are perfect for jogging, sprint drills, sports drills, plyometrics and lunging.
Flat hard surface – such as pavement, tennis court, cement area. This is a great surface for jumping rope, doing medicine ball drills and footwork drills.
Raised (at least 6” and not more than 18”) and fixed objects – such as benches, steps, picnic tables. Excellent for doing step ups, push ups – incline or decline, abdominal knee-ins, tricep dips.
A staggered line of repeated objects – such as light poles, trash cans, fence posts etc. Excellent to use for doing repeats of an exercise such as sprints, running drills, line drills and more. Two poles or trees in a line can be used to tie off a rope between the length that can be used for over/under drills – common in boxing training, sports training and more.
After you have assessed your area and made decisions about how you will use what you see, it is time to come up with the workout design. Here are the basic guidelines to use to create an effective and “out of the box” type workout. I find that a hybrid workout of the goals I mentioned at the beginning of this article creates the most effective routine. With that in mind, here are some ideas about what to combine for the most complete workout.
The workout should contain a warm up and cool down, five to ten minutes of each – followed by thirty to forty five minutes of your main workout.
Include some resistance exercises for strength and toning – rowing, push ups, bicep curls, tricep dips.
Include some aerobic activity in the workout, i.e., jump rope for three minutes in between a set of rows and push ups. Sprint one direction to a tree and then light jog back to starting point. Repeat several times.
Include some agility and leg/glute work, such as sprint repeats on a flight of outdoor stairs or take two stairs at a time all the way to the top. Walk back down – then repeat.
Include some power work using a hard surface for medicine ball “throw downs” or plyometric drills.
Include a stretching and flexibility element by adding some yoga poses. This can easily lead into your cool down.
Put all that together and you will have created a well rounded, fun and challenging “environmentally” based workout.
 Rebecca Kordecki, aka the “Booty Guru”, is a fitness and lifestyle expert, media personality and creator of the hottest, new core and lower body workout, Booty Slide®. Rebecca and Booty Slide® have been featured on “The Today Show”, “EXTRA”, Channel 11 News and have been written up in such high end periodicals as Vogue, InStyle, Shape, TimeOut NY and Daily Candy amongst others.
Recently named “The Best Personal Trainer” in the Hamptons for 2009, a much coveted and hard to come by title, Rebecca has had a career in fitness for over 17 years. From the East coast to the West coast she has worked with celebrities, high profile executives, professional athletes and others from all walks of life. Her client roster includes such celebrities as Raquel Welch, Hunter Tylo (“The Bold and The Beautiful”), Oliver Stone, Elijah Wood, Rick Fox, Scott Wolf (ABC’s V and Party of Five), Dwayne “The Rock” Johnson and Kevin Bright (Executive Producer of ”Friends”) and Fortune 500 Company CEO’s and Executives. The Blackwatch Polo team including world famous polo player and the face of Ralph Lauren’s Polo, Nacho Figueras, have hired Rebecca for two seasons in a row. Due to her strong athletic background, Rebecca’s knowledge and understanding of athletic conditioning and strengthening has been a tremendous asset. Rebecca’s clients think of her as their coach, confidant and have often referred to her as an inspiration. Rebecca continues to train clients one on one, as a personal trainer, and while customizing her workout to suit each individual’s needs, she believes in providing a refined and targeted approach for the best results. On a group fitness level, Rebecca’s newest creation, Booty Slide® originated out of her desire to create a quick total body workout for her celeb and VIP clients’ demanding schedules. Booty Slide® can be done almost anywhere and anytime without cumbersome equipment. Weighing under two ounces and fitting in your back pocket is the secret to the most effective, mobile workout in the world, Booty Slide® patented booties and the Booty Slide system! An intense, total body training “system” that focuses on building core strength, increasing cardiovascular fitness all while targeting problem areas; hips, buns and thighs. Ms. Galaxy Title holder and Tri-Fitness finalist, Rebecca has been active in the industry as a fitness trainer, health & fitness Company Ambassador, commercial actress (national commercials), fitness model and spokesperson. Pro Athletes, Celebs, high profile clients all have one thing in common and that is a trainer who provides discipline, results and a focused strategy for achieving their goals. There is a reason, Rebecca was awarded “The Best of The Best” personal trainer for 2009 in the Hamptons. Rebecca has certifications from ACE, ACSM and AFAA. |
There is More to Exercise Than Just Cardio!
As an exercise professional in the fitness industry for almost 30 years, I have seen a lot of fads, trends, and crazes regarding classes, programs, and equipment. From high-impact to low-impact to step to spin; the constant focus on “cardio” has been and still is a very important component in the movement plan of many people. What’s easier than throwing on a pair of sneakers and going for a jog or a brisk walk? The gratification of cardio exercise is almost instant as you work your heart and lungs, challenge your breathing, endurance, break a sweat, and build detoxifying heat. Plus, the activity helps you to reduce your stress and relax.
If you are one who craves a group class rather than the lonely road there are the ever-popular spin classes where you ride a bike with a small group of other determined spinners to see who can go the fastest, ride the hardest, breathe the heaviest, sweat the most, and do it in a club-type setting with great music and atmosphere. Plus, even the most uncoordinated, tight-hamstring, slightly soft male can get on a bike and compete. The ladies are happy because now they can get their guys to accompany them to an event both social and physical: A spin class.
As a teacher who has worked with thousands of students who are on a mission to change their bodies and lives, I can honestly tell you that there is more to fitness than cardio workouts.
Almost like the media scares us into thinking we need flu shots, the public is also greatly misinformed when it comes to types and styles of exercise.
Is there any real need to work our heart muscles to an extreme over a 45-minute period? Does the heart muscle get stronger with such challenge? What are the systemic benefits of regular heart-muscle and cardio challenges like this? Am I healthier? Leaner? More fit? More flexible? Will I have a better chance of living longer because I do regular cardio exercise?
In most cases, the answer to all of these questions is either no, or not necessarily so.
Let’s take a look at what cardio exercise means:
Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise, or “aerobics” as it was referred to in the ‘70s, is exercise that raises your heart rate and keeps it elevated for a period of time. The kinds of exercises that are associated with cardiovascular workouts are things like jogging, fast walking, spinning, and swimming, where there is no break in the routine. Exercises that emphasize stretch and strength, like pilates or yoga, are generally not considered cardio exercises, although both of these exercise systems can be performed with a “cardio effect” with the right pace and flow, and can certainly be combined with cardio workouts to great effect. There are more and more hybrid-style classes these days. At Exhale we teach our award-winning Core Fusion Cardio and Core Fusion Boot Camp classes, which combine cardio-type pace and flow with light weights and strengthening moves.
The benefits of cardio workouts
There is a hefty list of health benefits associated with doing cardio exercise. Here are some top reasons to include cardio in your workout routine:
- It strengthens the heart
- It strengthens the lungs and increases lung capacity
- It boosts the metabolism for the hour and helps you burns calories and lose weight
- It helps reduce stress
- It increases energy
- It promotes restful sleep
A true cardio workout is when you are working at around 60 to 75 percent of your maximum heart rate for a minimum of 20 minutes. Simply stated, you should be able to talk while you are working out. If you are too winded to speak comfortably, your heart rate is probably too high and you need to slow down. The fat-burning cycle needs a very specific heart-rate zone, otherwise you won’t burn fat calories and will switch to an anaerobic energy cycle, which is more intramuscular energy supply and results in a different effect.
For the average American, walking is the exercise of choice, and if the walk is brisk and purposeful over time, a person can get the required cardio benefits needed to maximize his or her health. The need to push to extremes with intense cardio does not necessarily give you proportionately greater cardiovascular results in the end. It is the spirit of fun and competition that drives the hard-core runner, spinner, cardio junkie. They love the cardio high from exploring and challenging their limits, but in the end, their net results are no greater than the purposeful power walker who is choosing an activity that is much less stressful on the joints than running or jogging. Eventually, the knee, hip, and ankle joints of the runner could suffer from the pounding effect of the activity. Other forms of cardio exercise, like swimming, begin to make more sense.
What’s important to remember when choosing a movement plan is that the single most important component in fitness to maximize results and create life-enhancing changes is strength training. With a resistance-training program, such as weight lifting, pilates, some forms of yoga, our Core Fusion® classes at Exhale, and other techniques, a person has the potential to increase lean muscle mass. As one ages, the three deficits that grow annually are muscle density, bone density, and muscle elasticity, which reduce our range of motion.
A program that incorporates resistance training will increase muscle density, lean muscle mass, and, most importantly, it will raise your resting metabolic rate, or RMR. This is the rate at which you burn calories round the clock, 24/7, not just the one hour that you are on the bike or going for a run.
By having a body with a high percentage of lean muscle mass, all of your other exercise choices including cardio will be more effective and safer. Muscles support joints, so if muscles are stronger, the joints have more integrity. By incorporating flexibility exercises into your strengthening work, you are promoting suppleness in the body, which is especially important for the muscles that line the spine. As Joseph Pilates once said, “A supple spine is a youthful body,” and in the end, isn’t that why we exercise, to stay youthful, energetic, and vibrant?
You would be wise to make exercise choices that will enhance your lifestyle and make these exercises a part of your lifestyle. Do the exercises that you need to do that will pay off a year from now and should be looked at as an investment. I am talking about the exercises that you know that you need, not necessarily the exercises that you look good doing.
I have trouble getting the competitive male to sometimes take Core Fusion® classes simply because he cannot get into the positions. Hamstrings are too tight, stomach a little too soft, back too tight, but the biggest problem is usually the ego being too big. If there is a will, and humility, a person can start building a physical foundation that simply improves over time. There is not much instant gratification sometimes, but with patience, perseverance, and consistency, it is possible to be in better shape in your 50s than you were in your 20s.
Lifestyle exercise that reduces stress, shapes your muscles, and builds strength and flexibility, all while simultaneously giving you the needed cardio benefits, will go a long way in enhancing your life.
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Fred DeVito, Health & Fitness Contributing Editor For over 30 years, Fred DeVito has taught New Yorkers to live healthier, leading fitness classes at the acclaimed Lotte Berk Method Studios, and more recently, at Exhale Spa, where he serves as Executive Vice President of Mind Body Training. With his wife and partner, Elisabeth Halfpapp . . . Read more about Fred DeVito |
Stacey Griffith of Soul Cycle:
Best Health and Fitness Tips from Celebrity Spin Guru
SoulCycle, the now-famous workout where spinning meets spiritual enlightenment, has a ton of celebrity followers including Nicole Kidman and Brooke Shields. It’s always difficult to get into one of Stacey’s classes, but we were lucky enough to steal a few minutes with the popular instructor! Keep reading for some of the talented trainer’s thoughts on the worlds of beauty and working out.
Melissa Meyers: In terms of exercise, what is a nice complement to spinning?
Stacey Griffith: Power walking and swimming.
MM: What do you like to wear when cycling?
SG: I’m weird about what I wear to ride in. I usually wear Free City’s SoulCycle bra and tank top. It is a little on the hot side, but I love to sweat!
MM: What do you eat for breakfast?
SG: I am a big sucker for a bowl of cereal in the morning! I love granola, fruit and skim milk, but if I’m running behind I’ll usually grab a low sugar-content protein bar. Cliff [bars] in any flavor are tasty and filling!
MM: What do you eat before and after a workout?
SG: I actually very rarely work out for myself, because I teach 18 classes a week. However, I try to eat half of a protein bar before, and a balanced meal afterward. (It doesn’t always line up balanced!)
MM: Favorite workout music?
SG: I love all music! All of the playlists in my classes are mixed by my girlfriend, and I love all of the music she chooses: hip-hop, dance, electronic, deep house, etc.
MM: Must-have beauty products?
SG: Oil of Olay. (My grandma Stella’s favorite)
MM: What is your post-workout beauty routine?
SG: Shower and, if there is time, a long spiritual bath with candles and Epsom salts!
MM: Which celebs work out at SoulCycle?
SG: A LOT!
MM: What do you drink to stay hydrated?
SG: My GrifFiT Green Juice, bottled at East Hampton Gourmet on Newton Lane (by the EH studio, [containing] green apple, kale, celery, cucumber, lemon). Phytonutrient heaven!
Be Chic at the Gym: Cool Workout Wear and Accessories
Just because you sweat at the gym, doesn’t mean you can’t do it in style. From post-gym primping, to super cute equipment, check out my favorite product recommendations when sporting around town.
Lululemon Athletica Power Y Tank
Lululemon Athletica just can’t be beat in terms of fit and style for exercise clothing. This form-fitting tank with built-in shelf bra allows for freedom in movement and is flattering on all figures. Available in a range of radiant hues (my favorite for this season is the light pink).
Buy Now, $52
Lululemon Athletica Reversible Wunder Under Pant Reversible
Like a second skin, these reversible pants are made to move. The Wunder Under Pant is made of a material that provides a four-way stretch, has a smooth elastic waistband to hide the very dreaded muffin top, and even includes a hidden waistband pocket to hold your money and keys. I love the look of the tight legging-style pants when working out!
Buy Now, $88
Insound Heather Grey Girls Full Zip Hoodie
What better way to consolidate your gym clothes than with a headphone embedded sweatshirt? Simply plug your iPod into the front pocket and listen through the drawstrings. This sweatshirt saves space and provides the perfect portal for holding onto your iPod as you move to, from, and within the gym. The light heather grey color is perfect for the summer.
Buy Now, $25
3 Floz Gym Kit
This kit tucks neatly into your bag and is filled with a compact collection of all your post-gym grooming needs. Packed with volumizing dry shampoo, hair spray, face towelettes and antibacterial towelettes, you will be fresh and fabulous in no time. Great for those on the go!
Buy Now, $57
Indego Africa Yoga Bags
Tribal is one of this season’s hottest prints. Carry your yoga mat in the cutest case possible with these trendy Indego Africa yoga bags. Made by Rwandan women, all profits from the bags go toward teaching the artisans long-term skills.
Buy Now, $45
Vita Dumb-Bells
Dump the dull dumbbells and pick up these sleek and modern 1kg ones. Not only are these weights aesthetically beautiful and decorative, they are also functional and super easy to hold.
Buy Now, $29
Anya Hindmarch Large Gym Tote
Forget those nylon drawstring bags, this chic canvas tote is a must-have for the gym. No need to sacrifice style when going to your favorite place to workout. Plus, it holds everything—even your sneakers!
Buy Now, $135
MISSION Skincare Sunscreens
These sunscreens are tailor-made to protect during athletic performance, especially if you prefer the great outdoors to the gym. The No-Sting Sunscreen Facestick doesn’t sting your eyes, and the SPF 50+ Sun Defeated Continuous Spray is packed with antioxidants and vitamins. It is also sweatproof and waterproof, as well as free of parabens and preservatives. Used by athletes like Mia Hamm and David Wright, MISSION Skincare Sunscreens are great for the summer runner, biker, and tennis player.
Buy Now, $9-10
Bikini Blaster Plan with Core Fusion Boot Camp Moves
It’s that time of the year: you shed your winter layers and suddenly notice your muscles again – or rather, the lack thereof! The tee shirts and shorts aren’t looking quite as you’d like (and forget about that swimsuit). No need to panic – there’s still time to get in shape for summer…but you need to start now!
No more procrastinating. From this moment forward, every morsel of food that you consume counts as calories going in – and every step that you consciously take (forgoing the escalator for the stairs) counts as calories going out. At the end of the day, it’s simple math: over consume and you gain weight. Over exert and you lose weight.
Once you shift to choosing your calories wisely, it’s time to implement a series of strengthening and toning exercises. I want to share some of the most fun, challenging, and muscle-burning moves from our Core Fusion Boot Camp class at exhale (also found on the Core Fusion Boot Camp DVD). This series will jump start your fitness routine and get you on the path of exerting energy through challenging movements. Your muscles will start to become stronger and in the process become shapelier. Lean muscle is what burns those calories. So get started today!
Core Fusion Boot Camp Workout for Bikini Blaster Results!
You can do this Core Fusion Boot Camp Workout 2 to 3 times per week. The classes use a Core Ball, but you can switch in any ball—volleyball, soccer ball, kickball, beach ball—that you have available. It just needs to be able to support your bodyweight for pushups. You’ll also need a 5-to-8 pound dumbbell for the lifting moves.
Single Leg Pulse
Targets: Shoulders, abs, butt, legs
Stand on right leg with left leg held out in front of you. Hold the ball or weight with arms extended directly in front of you at chest height. Bend right leg slightly lowering your body 2-3 inches, then straighten the leg and return to standing. Do 20 pulses in this style. Switch legs and repeat.
Single Leg Squat and Leap
Targets: Shoulders, obliques, butt, legs
Stand with your legs wider than shoulder width, toes turned out slightly. Hold the ball or weight overhead slightly in front of your forehead, elbows partially bent. Squat down until you can touch the ball to the floor in between your feet – then spring up to the right, extending the ball over head as the left foot leaves the floor. Return the ball to the floor between your feet and then spring up to the left, extending the ball overhead until the right foot leaves the floor. Twist from your trunk as you leap to activate the oblique abdominal muscles. Do 10 reps. Repeat a second set.
Uneven Pushup
Targets: Chest, triceps, abs
Get in full pushup position with your right palm on the ground and your left palm on top of the ball. Make sure your left elbow is directly over your left wrist – the body should form a straight line from head to heels. (Beginners can do a modified pushup position with knees on the ground.) Bend elbows and lower yourself toward the ground – then straighten arms and return to starting position. Do 10 reps. Switch sides, repeat.
Oblique Trunk Twister with weights in the Curl Position
Targets: the full abdominal wall with emphasis on the obliques, the inner thighs.
Start by sitting on the ground with knees bent and feet flat on the floor. Place the ball between your inner-thighs and hold there. Holding a 2-pound weight in each hand, roll slowly down to your waist, vertebrae by vertebrae. Bring fists together near the breast bone. Rotate trunk from side to side to work the oblique muscles. Do 10 reps. Repeat 2 sets.
Pretzel Position
Targets chest, biceps, abs, hips, butt
Sit on ground with left knee bent in front of your left hip, right knee bent and positioned behind your right hip. Rotate right hip forward so that the right ankle is higher than the right knee. Place ball on ground in front of your left leg to get started for the basic position. The next, more advanced level is to press into ball with palms at chest level, shoulders down, elbows out. Lift bent right leg a few inches off ground, then press right leg back. Be sure to keep the right ankle higher than the knee and the right knee behind the right hip. If you can’t lift the right knee in the beginning, just slide it along the floor, working to keep the ankle higher than the knee. Do 2 sets of push backs. A second variation is to keep the same position and lift the right knee up just enough to clear the floor. Do 2 sets of 20 lifts. Switch legs in between sets.
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Fred DeVito, Health & Fitness Contributing Editor For over 30 years, Fred DeVito has taught New Yorkers to live healthier, leading fitness classes at the acclaimed Lotte Berk Method Studios, and more recently, at Exhale Spa, where he serves as Executive Vice President of Mind Body Training. With his wife and partner, Elisabeth Halfpapp . . . Read more about Fred DeVito |
Glam New Gym—$20 Membership
As a recent college graduate, I find my desire to hit the gym almost nonexistent. Not to mention that the sky-high prices of a fitness-club membership would practically wipe out my paycheck. Blink Fitness, however, may have just changed forever the way I view the gym.
I had the pleasure of attending the opening of Blink Fitness’ new location right here in New York City’s NoHo area. Blink Fitness Clubs are state-of-the-art and only charge $20 a month for a membership! No, that’s not a typo—it’s really only $20 a month. There are no additional initiation fees. And the best part, you can pay month-to-month. Blink’s deal is very straightforward. There are no classes and no personal trainers, just an amazing facility that’s designed to get you motivated and in great shape. I love this idea, because I rarely take classes at the gym or use the personal trainers. Why should I pay all that extra money for those services, when I just plan to use the treadmill? Give Blink Fitness a shot with its 2-day trial, and see if it’s a good fit for you! —Olivia Hayes
Soul Cycle
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SoulCycle is a cycling studio that offers an invigorating cardio workout from the most accomplished spinning teachers in NYC. Whether you want to release stress or greatly improve your aerobic endurance, SoulCycle is the optimal environment. A major calorie-burner, the 45-minute mind-body ride has a zen-element to it and is more about your own journey than competing with your neighbor. A great option for all fitness levels, the teachers instruct a focused yet nurturing class set to inspiring music. Founded by veteran spinning instructor Ruth Zuckerman, and spinning enthusiasts Elizabeth Cutler and Julie Rice, SoulCycle offers a variety of classes that transform indoor cycling into a fresh, new experience.
For more information: 212.787.1300 SoulCycle – New York City SoulCycle – Bridgehampton |
