Reach (for Spring) March Challenge

March 1, 2016February 22, 2016Leave a comment

Happy March (rabbit rabbit!) Let’s hope that Spring weather is just around the corner, but until then, let’s reach for it! This unique move works your core like no other and requires zero equipment. From all fours, reach your right arm out straight ahead and your left leg straight behind you. This requires core strength and balance to keep your body stable. Bend your right arm and your left leg in towards your center to touch (or as close as they come) to further engage your abs. Reach them back out straight and then place them back down on the ground. Repeat with the left arm and right leg. This is one repetition. Alternate and follow the calendar below. Just save, print, or pin the image below and reach for spring. By the time bikini season arrives, you’ll be glad that you took on this challenge!

One Healthy Breakdown: spring into spring…with a stronger core!

October Plank-Touch Challenge

October 1, 2015September 29, 2015

Happy October! The month of pumpkins, apple picking, boots, and plank-touches. What’s a plank-touch, you ask? Great question! It’s the perfect exercise to engage your entire core. To perform a plank touch, get in a plank position with hands on ground, shoulder-width apart and legs straight, wider than hip-width apart. While balancing and keeping hips even, (which will fire up your abs) touch one shoulder with opposite hand. Put that hand back down on the ground and repeat on the other side. Alternate sides while keeping core stable. You may keep your knees on the ground if you cannot stay balanced/stable and rest on knees for 10 seconds between sets (beginning on the 19th.) This one move will strengthen your shoulders, arms, abs, back, chest, glutes, and more, so commit to plank-touching ’til Halloween. Just save, print, or pin the image below and take on the challenge!

One Healthy Breakdown: October at OHH is all about the plank-o-lantern!

Kettlebellin’

September 14, 2015September 14, 2015Leave a comment

I’ve rekindled with an old flame: kettlebells. Aren’t they pretty?!

Made of iron or steel, kettlebells are (literally) full of potential for anyone, from professional athletes to first-time exercisers who are looking to gain strength and burn fat. Kettlebells combine the benefits of heart-pumping cardio endurance with weight-lifting in a dynamic, full-body workout. It’s like fusing a killer spin class or an energized run with intense strength-training session. Instead of choosing cardio or weight-training, kettlebells are a double whammy.

Kettlebell training builds muscle, increases endurance, strengthens balance, burns fat, and, in-turn, boosts metabolism too! Another added bonus is that kettlebells can be incorporated into your existing routine or utilized as the primary workout, in which case, it only takes about 20-30 minutes to reach exhaustion and reap the benefits. There have been many times where I’ve only had 10-15 minutes to spare and I turn to kettlebells for a quick full-body burn. Although they can be used to target certain muscle groups and body parts, pretty much all kettlebell exercises engage and strengthen the core. Due to the handle, the center of gravity of the weight is constantly changing, teaching your body to adapt by turning on a range of muscles.

There is definitely a technique to training with kettlebells and proper form is highly important to prevent injury and maximize effectiveness. I would suggest taking a class or consulting an expert if you’ve never used a kettlebell or aren’t confident you have it down. Fortunately, the Hamptons has some great kettlebell experts. Try a Kettlebell class at Sag Harbor Gym with Sara (pictured above) and/or a class at Truth Training in East Hampton. You’ll get a kick-ass workout and eventually, you’ll learn to love yourself some kettlebells too! Once you’ve got your form down, you may just want to invest in one of these bad boys for yourself.

Sara explains: kettlebells can be used as a full body integrative movement, strength isolation, cardio drill, or all of the above. I’ve kept a kettlebelll in my workout routine for years and with all of the types of exercise equipment out there, kettlebells remain my favorite. The range of resistance, exercises, and challenges using a kettlebell makes it absolutely impossible for one to plateau. Besides the fact that everyone looks badass flinging iron, kettlebells build muscle and increase exertion, which burns more calories throughout the day, long after your workout. Who doesn’t want that?!

One Healthy Breakdown: why choose between weight-lifting and cardio when you can do both with kettlebells?

July Stars & Stripes Challenge!

July 1, 2015June 30, 2015

Happy July! Here’s the deal, people: It’s independence month and we’re celebrating with stars and stripes…which means, we’re working our abs…A LOT. Summer’s in full force and we’re keeping that beach body toned (you’re welcome!) To begin, lie flat on your back and lift your legs to a 45 degree angle, keeping them as straight as possible. To perform a “star,” draw an imaginary star in the air with your toes with your back on the floor and legs together. For a stripe, move toes horizontally from one side to the other, and back (counts as two.) You’ll be doing stars some days, stripes other days, and both for double trouble. Just save, print, or pin the image below and let the celebrations begin!

One Healthy Breakdown: work that core with stars and stripes galore!

March Madness – Lucky Lunges!

March 1, 2015February 28, 2015Leave a comment

Guess what…we’re lunging right thru March and stepping into spring! Here’s how to lunge: Stand up tall. Keeping your upper body straight, take a big step forward with one foot. Lower hips and bend front knee to a 90-degree angle. Repeat on the other side. Lunges work the entire leg and core, especially the glutes, hamstrings, and abdominals. Focus on these muscles when executing each lunge to maximize benefits. Some people like to place their hands on their hips and others like to hold them in front of them for balance. Commit today and print or pin the calendar below. Complete each set on BOTH legs (so, when it says 3 lunges, that’s three lunges each side for six total!)

One Healthy Breakdown: Happy March, let the madness begin!

January Twisting Challenge

January 1, 2015December 28, 2014Leave a comment

Happy 2015!! This year, we’re stepping things up and twisting them out! Get ready to work your entire core with Russian Twists. To perform your twist, lie on your back with a light free-weight. Raise legs and upper body into a V-sit position (knees bent off the floor.) Hold weight with both hands and rotate upper body to one side, back through middle, and to the other side. Each number below should be performed on each side. Just print or pin this calendar and commit to challenging yourself and changing your core!

One Healthy Breakdown: get ready to twist and shout right into the new year!

Plank Your Way Thru May!

May 1, 2014April 30, 2014Leave a comment

Let’s plank our way into summer with this new monthly challenge! Planking works and strengthens the entire core, developing functional strength we need for daily activities. While working the abs primarily, planking also strengthens the back, which prevents injury. We’ll work ourselves up to a 90 second plank by June! Just print, pin, or save this calendar and plank your way thru May!One Healthy Breakdown: By Memorial Day, your abs will thank you for planking!

March Wall Sit Challenge

March 1, 2014March 13, 2014Leave a comment

Mark your calendar! March is wall sit month, so wahoo get excited and get ready to tone that tush and those thighs! Wall sits are exactly as they sound. Lean back against a wall, knees bent at 90 degrees. And…hold. Engage your core for double results. Print, pin, or save this calendar and follow the times to work yourself up to two whole minutes! Wall sits are great to do as you watch TV, so no excuses because summer is coming!

One Healthy Breakdown: everyone has a wall nearby, get sitting!

February HUGS Challenge

February 1, 2014February 1, 2014Leave a comment

Get ready to hug it out this month! Print, pin, or save this calendar and HUG your way right through the shortest month of the year! A hug is done from the side plank position. Bend top arm under body, hold for one second, and return upright. Repeat according to the day and then do the same on the other side. Once the number of hugs becomes more than 16, you may start dividing your hugs into sets if need be. Share with your family and friends to spread the love…and the burn! You’ll feel these throughout your core: abs, obliques, shoulders, and more…enjoy!

One Healthy Breakdown: brought to you with love, these hugs may burn!

October Squat Challenge!

October 1, 2013Leave a comment

Happy October! Rejoice all of you pumpkin pie, apple turnover lovers, it’s YOUR time! Be sure to print out this October Challenge and get your squat on, especially if you’re indulging this month! Don’t let fall get the best of you!

Did you know that our glutes are the largest muscle in the body? So, when you work your glutes, you can burn lots and lots of calories in little time. Especially with squats! Squats aren’t fun and they aren’t easy, but they will burn calories, shape your be-hind, and utilize your legs and core as well. Just be sure that your form is correct to prevent injury and maximize each rep! If you typically incorporate squats into your workout routine, try for three sets of the allotted number of squats daily. (That means if it says 6, do 3 sets of 6 squats throughout the day, aka 18 total.) If you’re new to this butt-buster, keep it to one set daily. Squat on!