It’s time to bridge into September. This new fitness challenge will work your glutes, lift your butt, engage your core, and strengthen your hamstrings with one simple move. To perform a bridge, lie on your back with hands by your side, palms up. Bend your knees with feet flat on the floor. Engage your glutes and push through your heels to lift hips straight off the floor. At the top of your bridge, glutes are highly engaged, but back is straight at an angle. Lower hips and repeat the movement. Get ‘em done before you get out of bed, while you’re watching TV, or throughout the day. Just save, print, or pin the image below and take on the September challenge!
Inspired by fresh local produce at the farmer’s market, Deirdre created a light, colorful summer recipe for one of her very favorites: tacos! These shrimp tacos pack tons of flavor and freshness!
- 8 oz. shredded red or green cabbage (or mix)
- 1 lb. raw shrimp, washed, peeled, and deveined
- 16 cherry tomatoes, halved
- 1 orange
- 3 Limes
- 1-2 avocados, diced
- 1 jalapeño, seeded and diced
- 2 ears of corn, raw cut right off the cob
- 2 heaping table spoons of Greek yogurt (or sour cream)
- A handful of resh cilantro, chopped
- Cayenne pepper, kosher salt & fresh ground pepper, and hot sauce to taste
For the cabbage corn slaw, combine the following in a large bowl and whisk together until smooth:
- Juice of 2 limes
- Juice of 1 orange
- Greek yogurt/sour cream
- Diced jalapeño to taste
- Few splashes of hot sauce
- 2 tablespoons chopped cilantro
- A dash of cayenne, salt, and pepper
- Shredded cabbage
Mix and set aside.
For the shrimp, combine:
- Juice of 1 lime
- A pinch of cayenne, salt, and pepper
- Few dashes of hot sauce
Heat a non-stick pan on med-high. Add a splash of olive oil and sauté shrimp until opaque. Build your tacos on warm tortillas of your choice or top a bed of greens for a taco salad! Add avocado, chopped cilantro and hot sauce (optional.) Enjoy!
One Healthy Breakdown: fresh enough for taco Tuesday or taco any day!
Metabolism. We all have it. Some faster. Some slower. Metabolism is the rate at which we burn energy, aka the rate at which we burn calories. Though our individual metabolism is largely determined by our health and genetics, here are a few ways to boost metabolism…aka burn more calories…in less time. Aha, now you’re paying attention! Try these simple tips:
Exercise. Move your body. While cardio definitely burns calories, strength training exercises boost metabolism for hours after the workout is complete. Also, the more muscle mass you have, the more calories your body burns. Find what you love, switch it up, and work those muscles. Varying your workouts also causes muscle confusion and prevents boredom and plateau.
Eat. Yes, eating (and digesting) burns calories and boosts metabolism. Breakfast is key as it literally breaks the fast that our body undergoes overnight. Not only is it important to eat throughout the day, there are also quite a few foods that are known for their boosting power.
Our local YMCA East Hampton’s Leaders & Lemonade Campaign is teaching children how to take initiative, rally a group, collaborate with the community, lead a mission, and make change.
1 Part Developing Leader
1 Part Volunteer
1 YMCA Staff Member
1 Part Local Business
Mix well for a bright future
The YMCA East Hampton RECenter is stirring up something amazing this weekend! Local teens from their Leaders Club will work with volunteers and business owners on a creative and refreshing FUN-draiser. Teams will be mentored by Donna McCue, alumni of ABC’s #1 TV show Shark Tank and dozens of local community/business leaders. Watch and support our youth as they lead and compete to support the East End of Long Island in the areas of youth development, healthy living and social responsibility.
The YMCA East Hampton RECenter is for youth development, healthy living and social responsibility. From camp scholarships to teen centers, cancer survivor programming through Southampton Hospital, health education, and community social responsibility, the Leaders Club is making serious local enhancement. Leaders Club youth believe in making the community a better place to work, live and play for everyone. Leaders & Lemonade will enhance current and expanding community needs. And YOU can help too!
Visit any Leaders & Lemonade stand August 15 – 16 at Indian Wells Beach, Gurney’s Spa & Resort, the Candied Anchor, and click here for more information.
One Healthy Breakdown: developing leaders changes the world, do your part locally…with lemonade!
Stay hydrated! Eight glasses a day! Water, water, water! H20 all day! We hear it all the time…but why? Is hydration overrated? Do we really need that much water every single day?
So, how much water are we talkin’ here? Turns out the eight glasses a day may not actually be enough. More recent research suggests drinking half your body weight in ounces. For example, someone who ways 150 pounds should drink 75 ounces of water daily. Remember, drink even more if you’re exercising or spending long periods of time in the heat (hey, summer sun, I’m talking to you.)
Here are a few more numbers for ya: water makes up about 60% of your body weight, 75% of Americans are chronically dehydrated, and hydration can increase your metabolism up to 3%. That’s more calories burned simply by drinking water!
Water also cleanses our system naturally, energizes our muscles, and averts cravings. Oh, and another thing: this just in, dehydration causes a hangover. Proper hydration prevents a hangover. So, drink up and then drink some more! If you’re going to follow just one nutrition tip, make it hydration. Get a (BPA free) water bottle or two and take it everywhere with you. Drink at least one glass first thing in the morning (lemon water, anyone?) and sip consistently throughout the day. What else counts? Great question. Seltzer, club soda, tea, iced tea, and hydrating foods (watermelon, cucumber, celery, tomatoes, radishes, etc.) If plain water bores you, spice it up with fun additions and natural concoctions.
One Healthy Breakdown: cheers to being a hydration station!
If you ask me, summer supper is not complete without a super summer salad. I make a big salad like this at least once a week with dinner and use the leftovers for lunch salads. This makes the perfect crisp, colorful side dish or light dinner or lunch if you add some protein, like grilled chicken, shrimp, or beans. The best part is that the possibilities are endless with a summer salad!Start with a bed of leafy greens and add as many veggies/mix-ins as you’d like – best to use as much local, in-season, organic produce as possible! Here’s what I used:
- mixed greens
- chopped basil
- chopped scallion
- 1 tomato
- 1 avocado
- 1 green pepper
- chopped radish
- organic corn
- chopped carrots
- lean beef
Use a simple, homemade dressing to keep the focus on the fresh produce. Oil and vinegar, lemon juice, or a light vinaigrette works great (mix 2 tablespoons vinegar, 1 tablespoon olive oil, 1 teaspoon dijon mustard, 1 tablespoon lemon juice, pepper, and a little salt.)
One Healthy Breakdown: eat the rainbow with a super summer salad!
People are always asking: what are the best summer workouts in the Hamptons? There’s no question that Sander Vanacker’s Bootcamp in the Vines at Wolffer Estate Vineyard is one of the best kept secrets. If you’re new to Trainer Vanacker’s workouts, it’ll take you all of four minutes to realize that you’re going to get a high-intensity full-body workout with some friendly competition, laughs, and a serious burst of endorphins…in that absolutely irreplaceable setting we all know and love.
If you’re in the Hamptons, you should know Sander. Maybe it’s his out-of-the box approach, depth of knowledge about fitness, sense of humor, or all of the above, that sets him apart from the rest. For Sander, it’s not about a trendy reputation or a luxurious experience. It’s about efficiency, getting outside of your comfort zone, and doing your personal best, even if that means grass stains, groans, and lots of sweat. Sander lives and breathes fitness and it’s contagious during his classes.
“I see fitness as a tool to improve someone’s mood, health, performance and quality of life. It’s not just about the workout itself, but also about the experience and how it fits into your lifestyle. If you learn to love the activity, then you will look forward to doing….and you’ll do it more. That’s how I approach fitness. I want clients to enjoy it while getting a good workout. There’s no reason that challenging exercise can’t be fun,” Sander says.
The class is broken up into drills that incorporate high-intensity cardio intervals, strength training, partner exercises, games, and more…starting right away with the warm-up. That’s another thing about Sander, he won’t waste your time…or his. Every single exercise has a purpose and he won’t ask anyone to do anything that he wouldn’t do himself. You bet Sander sure does sweat right along with the rest of the class, partner for the drills, participate in the games, and get his sweat on.
As a former physical education teacher, Sander embraces the benefit of fun and games. Instead of “sprints,” we play tag. Instead of “intervals,” we use a deck of cards. Instead of equipment, we use the body. Instead of holding a plank, we play a game to make the time pass. Sander makes even the worst exercises (burpees, I’m talking ‘bout you) seem
fun somewhat fun. He adds just enough distraction to make it doable…and addicting. The beautiful surrounding vines don’t hurt either.
Sander affirms that he “implements partner drills, games, and mental activities into the workout to keep the mind preoccupied and make the time move faster. It’s about creativity and flexibility in the moment, knowing when to change the plan to suit the needs of the class. I also attempt to show people new exercises or new ways to do the same things to prevent boredom. Possibilities are endless; in addition to new exercises to incorporate into their own fitness routine, I also aim to teach people the why behind it. Don’t just do it because I said so, do it because it’s effective.”
Want to learn something new, get a kick-ass workout, and have a little fun? Try Sander’s weekly Bootcamp, 8:30am every Saturday morning at the Wolffer winery. Click here for the full Yoga in the Vines schedule and we’ll surely see you there! In the meantime, click here for more about Trainer Vanacker, who also offers cycling coaching, personal training in the Hamptons, and online training programs for people all over the world. Guess the secret’s out…
One Healthy Breakdown: you won’t regret a Vanacker workout, that’s for sure!
Introducing the berry good oat bar, star of the snack scene and best blueberry- loaded breakfast in town! Loaded with nutrients, these babies are chewy like a brownie, but much healthier, with the perfect combination of carbs, protein, and fat. Now, that’s berry, berry good!
2 cups berries (blueberries or a variety of berries, fresh or thawed frozen)
1 cup plain oats
1/3 cup unsweetened applesauce
1/3 cup unsweetened almond milk
1/2 cup nuts OR nut butter of choice
1 tablespoon flax
1 teaspoon honey
1 scoop high-quality protein powder for extra protein
1/4 cup goji berries
1 tablespoon hemp or chia seeds
Spray a large brownie pan and pour batter evenly into pan. Bake at 325-350 for about 15-20 minutes. Check with a fork, they’ll be soft, but won’t stick to fork. Let cool for at least 30 minutes and cut into individual bars. Serve cool or heated and enjoy any time of day.
Summer is the season to be outside as much as humanly possible, soaking up warm sunshine and beautiful beach days! Instead of spending time inside the gym or skipping your fitness routine altogether (a big no no!) we’re bringing the workout outside for a double whammy. That irreplaceable post-sweat endorphin high is even better in beautiful natural surroundings like the Hamptons! Here’s a run down of the not-to-be-missed outdoor workouts offered around town. Get ready to hit the beach, pool deck, water, or vineyard for some fitness fun in the sun!
One Healthy Breakdown: outdoor workouts – try ‘em all before the fall!