5 Big Benefits of Morning Workouts

February 22, 2017February 21, 2017Leave a comment

As I sit here, procrastinating my morning workout, I ponder all of the reasons that I should get up and get moving. I have no doubt that I’ll feel 1,000 times better when it’s done. What is it about a good morning workout that makes us feel superhuman, anyway? Actually, quite a lot…

Exercise awakens us in the best possible way – blood pumping, brain working, body moving. Your energy level will be higher and you’re less likely to hit that mid-day slump, even hours after you sweat. Endorphins are a beautiful thing and can make or break a productive, rewarding, enjoyable day. So, lace up those sneakers and move! And, make sure it’s a workout that you actually enjoy to reap double benefits, mentally and physically.
Burn ALL day. Thanks to EPOC, (excess post-exercise oxygen consumption) the body works extra hard to restore and rebuild muscles, increasing metabolism for up to 14 hours post-workout! So, hit it hard for at least 30 minutes and burn more calories for more hours!
Start the day on the right foot. Completing a morning workout will empower you to tackle the rest of your day head on, tackling your to-do list like a champ. Just as you accomplished that workout and crush your fitness goals, you’ll crush your life goals too.
Food is fuel. Your post-workout meal will be used to replenish your muscles and provide you with lasting energy. Had you rolled out of bed, had a big breakfast, and sat at your desk all day, that meal would more likely be stored somewhat as fat instead of fuel. Your body is a machine – keep it moving, keep it fueled, and it will continue to operate well for you.
Sleep better. Not only will you wake up and metabolize food more efficiently, you’ll also wind down and sleep deeper at night. Working out in the evening will awaken your mind and body and can put your body in a state of stress, setting you up for a night of tossing and turning. Following a morning workout, your body (and mind) can rest peacefully and wake up to do it again the next day.

Of course, if you work out in the morning, it’s DONE for the day, a weight off your shoulders…but is it such a bad thing to workout later in the day?? You know what they say: “you’ll never regret a workout.” If you’re not a morning person or cannot fit it into your AM schedule, get it done on your own time because something is better than nothing. To maximize benefits and feel healthier all-around; however, I highly recommend incorporating a few morning workouts into your weekly schedule. If you’ve never been a morning exerciser, start now and you’ll form a new healthy habit in just a few weeks. It’s not black and white, either, you don’t have to do a class or get to the gym. Even just 15-20 minutes of morning yoga in your pajamas or walking to work in the morning will make a difference. PLUS, you’re less likely to skip, cancel, or rush your fitness routine in the morning. Speaking of which, I’m off to workout…why? See #’s 1-5 above!

One Healthy Breakdown: no excuses this morning, get it done!

September Stroll Challenge

September 1, 2016August 31, 2016Leave a comment

We’re strolling right into September, so get your walking shoes ready! That’s right, this month’s challenge is super simple: walk every day. September is the perfect time to stroll – it’s not too hot, not too cold, and the turn of the season is something to be seen. In fact, this challenge is just as good for mental health as it is for physical health. Just like we rarely regret a workout, you surely will not regret taking a nice walk outside, even if just five minutes to break up the day. You may notice that the calendar is pretty bare – that’s where you come in. Some may only be able to break away for 5-10 minutes, while others may have an hour to spare (or stroll.) Just print and hang the calendar somewhere visible and track your own walking each and every day.

One Healthy Breakdown: you know what they say, “a stroll a day keeps the doctor away.”

Wellness Week Wrap Up

June 14, 2016June 14, 2016Leave a comment

This past weekend, we wrapped up Hamptons Wellness Week with wellness, workouts, and warriors by the water. It was an amazing way to end a wonderful week of wellness thanks to the participants, businesses, and brands that showed up in the name of wellness and well-being!

YogaClass

We kicked off the day with a kick-ass Core Fusion Cardio class thanks to Elisabeth Halfpapp, co-founder of Exhale Spa! We punched, planked, and sweat our way through, overlooking the beautiful salty waves and blue sky…what a way to start the day!

ExhalePunch

Between classes, we fit in a panel discussion about staying healthy and well in the Hamptons all summer long. Meet the experts: Anastasia Gavalas of Hamptons Wellness Week and Wing It, OHH’s founder/EIC, Kiley DeMarco, Debra Halpert of Hamptons Magazine, and Elisabeth Halfpapp of Exhale. So, what is the secret to enjoying the Hamptons while staying healthy? Balance, moderation, and indulging in local goodness, food and wine included. As Wellthily put it, “everything in moderation, even moderation.” So, ditch the diet, live with intention, enjoy every day, and make your own rules. If you’re not sure how or where to start, we’re here for you.

PANELwomen

Wonderful women, wellness, workouts, and wings!

PanelLadies

Left to right: Elisabeth Halfpapp, Kiley DeMarco, Debra Halpert, and Anastasia Gavalas

We moved on to a live DJ yoga class with local duo Leigh Anne Eberle and DJ Ray Jarrell. The storm held out for this beautiful hour of rhythm, flowing, stretching, dancing, and reflecting.

WellnessWarriors

Aly Teich of The Sweat Life, Lisa Hayim of The Well Necessities, Kiley, and Suzie Baleson of Wellthily

Post-workouts, we chatted and snacked on Lisa’s Hugly (the healthy + ugly) cookies YUM! Sunday’s programming started with a “Yoga in the Vines at the Beach” class with OHH’s Erica Velazquez. We woke up with a beautiful vinyasa flow, reaching for the blue skies above.

Transitioning from tranquility to toning, we jumped right into Core Fusion Barre by the beach with Rachel Feldman (below) of Exhale. The backdrop made each pulse a bit less painful and the ocean breeze made the hot summer sunshine not only bearable, but beautiful.

ExhaleBARREclass

The entire weekend was full of gratitude for wellness, well-being, bonding, fitness, friendships, (new and old) strength, sunshine, and this amazing place we’re lucky enough to call home. From the weather to the workouts, and of course, the wellness warriors, we were blessed.

OHH

OHH models left to right: Jessica Pope, Kiley DeMarco, Cristina Thorp, and Beverly McGrath

One Healthy Breakdown: Happy summer! There’s no denying it’s going to be the best one yet!

*We’re planning more awesome wellness events in the Hamptons throughout July and August, email kiley@onehealthyhamptons.com to collaborate!

*OHH tanks are SOLD OUT, but the good news is that we’re ordering more! Email kiley@onehealthyhamptons.com to purchase yours today!

Bootcamping with Trainer Vanacker

July 27, 2015July 27, 2015

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!

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!

December Holiday Kick-Off!

December 1, 2014December 3, 2014Leave a comment

Tis’ the season! We’re kicking off the holidays like a rockette this month; December’s fitness challenge is high kicks! That’s right, we’re spreading cheer in the air while we work our quads, hips, hamstrings, and heart! To kick, stand in a split stance with one leg slightly forward. Kick straight ahead with your back leg, keeping your upper body tall, centered, or leaning slightly back (not forward.) Repeat on the other side. Start LOW with just four kicks (two on each side) to prevent injury and work your way higher and higher as the month progresses. Just print or pin the calendar and get your kick on all December long! Enjoy this very merry month!

One Healthy Breakdown: nothin’ like a holiday high-kick to feel the burn!

Join the Tribe!

October 29, 2014October 29, 2014Leave a comment

Tribe Team Training is about commitment. Committing to change and committing to the work it takes to get there. Committing to a goal, a team, and committing to yourself.

Tribe training is the international small-group training method that recently popped up and caught on at Hamptons Gym Corp. The six week program guarantees challenge and change with flexible scheduling and reasonable pricing. As opposed to typical group fitness classes ranging from a few to a few hundred people, Tribe Team Training forms a small group (around 6-10 people) on day one that sticks together all six weeks. It’s like personal training, but with a small group who quickly becomes your fitness family, you cheerleaders, and your friends. Your tribe team will push you farther, commiserate with you, and celebrate your accomplishments.

Tribe trains participants like athletes, not clients, either two or three times a week. Each and every Tribe workout is different, but never, ever is a workout easy. The goal is efficiency, both in and out of the gym. While the workouts are relatively short, (30-50 minutes) they pack a LOT in, not a minute is wasted. Although you may feel weak attempting the workout, you’ll immediately feel stronger in all other walks of life.

Tribe programs include FIT, CORE, LIFE, PUNCH, and KIDS; there’s something for everyone, every age, and every fitness level. Tribe FIT is a high intensity workout combining cardio, strength, and endurance training to drastically advance fitness, speed, strength, and motion. And, believe me, it does! Tribe CORE cultivates core strength, toning, and stability for better overall functionality with less risk of injury and pain. Tribe LIFE is the low impact workout to promote functioning in everyday life. Tribe PUNCH kicks up strength and perseverance with boxing and kickboxing. Lastly, Tribe KIDS fosters fit, healthy, and confident kids in an inclusive team environment (ages 6 and up.)

Why am I a true Tribe advocate? Tribe helped me to reach my goals faster. I first completed Tribe CORE, which strengthened my abs, back, and arms at a whole new level. After CORE, I completed Tribe FIT, and boy was that an accomplishment. Truth of the matter is: the first time I tried Tribe FIT, I was not a fan. I left thinking: why would I ever voluntarily put myself through that ever again?!

And then…my wedding was quickly approaching. I was in need of a change, a challenge, a goal, and a serious ass kicking. I tried Tribe FIT again and became instantly addicted to the workout I can only explain as the one I love to hate. Over and over, we’d show up to Tribe FIT bright and early wondering why we voluntarily got out of bed to torture ourselves? And then, when the workout was over, our endorphins were sky high and and we’d remember exactly why we kept showing up, we were getting fitter with every workout. The change was tangible, visible, physical, and mutual. Just what I needed.

Some of us couldn’t do a chin-up, push-up, or a box jump. Others could. Others had never tried. A few weeks later, we were all capable of these moves, and lots more. By the end of the six weeks, most of us were doubling our results from day one. We were all stronger, fitter, and most of all, we had become a true team, a team who achieved more than we ever thought possible.

So, which Tribe team will YOU join?! Next week (November 3rd-7th) is the time to try Tribe training for free! Not sure you’re ready to join a Tribe? Try one, try all! Click here for the schedule and contact rpenteado@hamptonsgymcorp.com or just call Southampton Gym to sign up for your free trial class.

One Healthy Breakdown: Tribe Team Training packs a serious PUNCH, try it for yourself!

20 Minute Treadmill Workout

October 17, 2014October 16, 2014Leave a comment

One Healthy Breakdown: you won’t regret this one in 20 minutes!

October Tricep Toner Challenge

October 1, 2014September 29, 2014Leave a comment

October calls for trick-or-treating…and tricep toning! Here’s a little challenge to keep your motivation high. With a healthy attitude, you’ll be able to crush those sugar cravings, indulge moderately throughout the holidays, and keep right on toning!

To do a tricep push-up, get into a four-arm plank with arms extended, hands about six inches apart inside shoulders. Start on your knees until you feel strong. Lower chest towards floor by bending elbows straight back next to your sides, keeping your back straight. Push back up until arms are almost straight and repeat.

One Healthy Breakdown: Feel the burn, trick-or-treat and toning up!

Labels Shmabels

September 18, 2014August 30, 20171 Comment

I often get asked what I eat. “What are you? Vegan? Vegetarian? Paleo?” Nope. Nope. Nope. I guess I’d say I’m just a “happy, healthy eater.”

*this may or not be me, happily eating

Yup, I love food, talking about food, learning about food, cooking food, and, most of all, eating food. We’re constantly learning about how food affects us – it’s an exciting time for the science of nutrition. Food is everywhere and keeping up with food trends is a full time job.

Pick up any food-related magazine or book or browse the internet for 5 minutes and you’ll get 17 different dietary suggestions…all negating each other. Gluten free or dairy free? Juice or smoothie? High carb or low carb? Plant-based or protein-packed? Paleo’s in, vegan’s out. Or is it the other way around? How do we know what rules to stick to and what rules to rule out?!

What if there were no rules? No labels? If there are no rules, there’s no restriction. There’s no bad vs. good or one size fits all…because there isn’t. There’s only food and how it makes us feel. Every single one of us is SO DIFFERENT that there are no generalizations when it comes to food. Genetically, we are different. We live different lifestyles and have different goals, cravings, needs, bodies, and beliefs about food. What works for you may not work for me and vice versa and foods that make me feel good may make you feel not so good and vice versa.

One Healthy Breakdown: Do eat what’s right for you; what makes you feel healthy and happy.