Baby Strength Training

Tuning in today with sore legs and triceps from Baby Strength Training! That’s right, it’s a thing. New moms, dads, grandparents, caretakers, and anyone else with a baby, this class is for you!

This class is fun, cute, and challenging…and, yes, you use your babe as your weight, workout buddy, and motivation. Taught by Rachel Feldman, Baby Strength Training is new to Nomad Fitness in East Hampton (460 Pantigo Road) and it’s all the rage among the Hamptons babies.

From lunges to crunches, planks to pulsing, every class is different, but you can count on a great full-body workout every single time…and it’s only $20 a class! More relaxed than your typical group fitness class, (due to the fun unpredictability that is babies) there’s no judgement when a baby falls asleep, needs a diaper change, wanders off, or lets out a shriek.

Just bring a baby carrier and you’re good to go. No need for weights or kettlebells when you’re carrying baby weight, but in case your baby does fall asleep or isn’t feelin’ it, they’ve got ’em.

Just as important as the exercises is stretching, which Rachel incorporates throughout the class. You won’t be tight, but you definitely may be sore after Baby Strength Training!

One Healthy Breakdown: somethin’ about working out with babies makes a tough workout cute.

Summer Wellness Series Kickoff!

We’re kicking off our Summer Wellness Series this Saturday, July 16th with yoga and wellness bliss at one of the Hamptons hottest spots! Join us for a 10am Yoga in the Vines class at Wolffer Estate Vineyard with founder, Erica Velasquez (all levels welcome, sign up here just $25!)

Wellness Series Wolffer

We invite you to hang out after class and enjoy free samples (thanks to KIND Snacks, The Well Necessities, and RESCUE Skin) and meet Kiley and Erica of OHH. Got questions about “The Wellness Menu” and how we can help you stay healthy this summer? Come play, learn, stretch, and snack this Saturday in the vines! Just sign up for class here and we’ll see you there!

Stay tuned for more awesome wellness events, like Lightwork | Lifework Yoga at the Montauk Beach House on August 7th and an outdoor Intensati class with the amazing Natalia Petrzela on August 14th! More info to come, hope to see you around the Hamptons this summer!

One Healthy Breakdown: staying well in the Hamptons, all summer long!

Turkey Burn Baby Burn

The holidays are a time to indulge, absolutely! A little of this and a little of that, sure, but did you know that the average Thanksgiving meal totals about 4,500 calories and over two hundred grams of fat?! Shockingly, it’s true! Don’t you dare skip out on the fun – you can still enjoy your tasty turkey, beloved potatoes, and precious pie, in fact you should! In true Thanksgiving fashion, I give you these tips to burn it off, move it out, bounce back to balance, and regain your sanity!

Turkey-Trot-Logo-071. Sign up for a local Turkey Trot, a popular pre-feast 5k in various towns across the country. If you’re in the Hamptons, Montauk it is! If you don’t have a local trot, pick a playlist that fills you with energy and gratitude and head out for a run around your neighborhood. Even a couple of miles will rev your metabolism, get your endorphins going, and burn off a piece of pie. That “runner’s high” just may empower you to make better food choices all day long!

2. If you’re not going to trot, find a class. Luckily, you’re not the only one seeking a turkey day workout, so dedicate an hour to sweating before the cooking. Here are some of the many options:

  • Join Rachel at Exhale Bridgehampton at 8:10, 9:25, or 10:35am
  • Take 90 Minute Spin at Sag Harbor Gym 8am with Kerrie, John, and Cindy
  • Jim’s at Truth Training in East Hampton at 9:30am
  • LTB with Patti at Pure Barre Southampton at 9:30am
  • Jessy’s teaching open yoga 8:15 Friday at KamaDeva
  • Surf it off with Emma Friday 8am at Well Within
  • You can find Rachelle teaching at Flywheel at 8:30am
  • Turkey TRX with Linda at 8:45 Thurs and Fri. Gain some peace of mind at Silich Core + Strength in EH for Indo Board Yoga with Evelyn at 9:45 Fri.) ‘Tis the season for giving and Silich is offering unlimited classes for $200 thru Dec. 31, free yoga when you purchase 1 TRX class, and sales on personal training, gift bundles, gift cards, & youth packages!

Image-1(7)3. Walk it off. Instead of settling on the couch after your big meal, why not take a family walk? Leash the dog, rally the crew, bundle up, and take a spin around the neighborhood. Walking is the best non-workout workout because you can literally do it wherever you are (no excuses!) Your stroll will aid digestion, produce endorphins, and give you an opportunity to enjoy nature with loved ones.

4. Hit the yoga mat for a morning flow. As much fun as family holidays can be, sometimes they can get a little chaotic and stressful too. Anyone have that kinda family? Thought so. Yoga practice will get your body moving and your mind centered for the days events.

sunsalsOne Healthy Breakdown: wherever, whenever, however, just MOVE and give thanks for what our bodies can do for us!

The Personality Behind Pilates of Sag Harbor

An hour with Lauralee Bruce at Pilates of Sag Harbor opened my mind to the endless possibilities of Pilates. Lauralee has 25 years of experience in the Pilates world, working with a variety of clients, teachers, goals, and injuries to form the well-rounded practice she runs today on Main Street in Sag Harbor Village. Lauralee learned from the experts to become quite the expert herself, continually exploring and adding to her repertoire every step of the way. Lauralee explains that although she was trained classically (by one of Joseph’s Pilates’ master teachers no less) that she likes to think outside the box. After spending just a few short minutes with Lauralee, it’s apparent that this women is full of knowledge, tools, tips, strategies, and passion for Pilates.

lauralee_with_ballWe started our session on what I learned is called a Cadillac, which is very appropriately named as it can only be described as the Cadillac of Pilates tools. We worked the glutes, obliques, inner and outer thighs, abs, and chest all in a matter of minutes. Lauralee also introduced me to the roller, theraband, bosu ball, and reformer, just a few of the many tools, toys, and apparatuses at her possession.

For those of you who have walked through Sag Harbor, you’ve probably noticed that the village is somewhat saturated with Pilates studios. Lauralee’s personalized style sets her apart from the others and her sweet personality will instantly win you over. Although I wasn’t sure what to expect during a privates Pilates session, a few minutes with Lauralee made me relaxed, comfortable, and content with whatever was to come.

photo 4Working with no more than two people at a time, and typically one-on-one, Lauralee’s technique not only includes general Pilates practice, but also aerobic activity, hands-on stretching, balance, and lots more. “It’s not just about the movement, it’s about the ability to communicate with all different people. We’re hands-on from the start,” Lauralee tells me; “my favorite thing about my job is the satisfaction of turning non-gym goers into exercisers outside of the gym environment. It may not be what people envision as a workout, but we work just as hard and we get the results, fast.”

Lauralee meets and works with a huge variety of clients, from teenagers to folks in their 80’s, and she prides herself on her ability to tailor the workout to anyone’s needs. One of my favorite things about Pilates is that the foundation can be individualized and yet, the basics can instantly enhance any type of fitness routine. The precision developed with Pilates allows us to target certain muscle groups and greatly strengthen the mind-body connection. After just one session, I was more aware and connected, which enhanced other day-to-day activities both in and out of the gym.

One Healthy Breakdown: While I walked into Pilates of Sag Harbor unsure of what was to come, I left feeling light, long, lean, and lifted.

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Beach Body. Who Wants One?

Two words: Beach Body. What comes to mind? I picture tight, tan, happy people, bikinis, surf boards, beach balls, sunshine…and maybe a chilled Corona or two?

Happy group at the beachWRONG! Now picture this: barbells, sweat, burpees, squats, and panting…a whole lot of panting. Connor Miller’s Beach Body class at Southampton Gym is all work, not so much glam, but if you’re looking for that one class to get you into beach body shape from head to toe, Beach Body is your answer. And, with a couple months until Memorial Day, now is the time!

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If you want a half-assed workout, Beach Body is not it. If you want to shock your body, challenge your mind, and be sore (and high on endorphins) for days, Beach Body just might be for you. So, what exactly goes on in a typical Beach Body class? The good thing is that it’s always different (Connor keeps us on our toes)…and it’s always the same (as in the panting, soreness, endorphins, and lack of chilled Coronas.)

Class kicks off with the warm-up, which I’ve learned always includes squats. Lots and lots of squats. Weighted, half-way down, half-way up, jump squats, you name it, we squat it. Legs on fire. Everyone wants to quit, but Connor doesn’t allow that.

But then, the intervals start and oh, how badly we want to return to those delightful squats. Not kidding. Can’t forget those abs, shoulders, triceps, biceps, back, obliques, chest, or anything else, can we?!

photo 2After the warm-up, the class is comprised of high-intensity tabata intervals (20 seconds on, 10 seconds off) separated by abdominal circuits and strength-training with weights. Plyometric drills are all timed, so the goal is to bang out as many as reps as possible. Each interval is four minutes long. Four long minutes, really. The first round is doable. And then, just when your heart rate hits the roof, you have three more rounds to go. This is where the panting comes in. That 10 second break are just enough to avoid a heart attack, but definitely not enough for recover. Recovery must wait until about five minutes after class is over and sanity is regained.

Why must we do such nonsense? For the Beach Body, remember. Eye on the prize: Memorial Day. High-intensity interval training (HIIT) burns more fat in less time and increases metabolism long after the workout is done. Plyometrics combine both speed and power, meaning that each exercise demands both cardio and strength for a double whammy. Now you understand why this class is always full. It’s EFFECTIVE. Each muscle group is effectively exhausted, including, for sure, the cardiovascular system.

On a good day, I consider myself somewhat in-shape. Never do I feel ‘in-shape’ during this class, but what I feel after Beach Body, is without a doubt, totally worthwhile. A combination of absolute exhaustion, a flood of endorphins, topped off with anticipation for that ‘hurts so good’ pain that is to come. Since Beach Body hits every muscle group, it’s always a guessing game as to which muscles will be most sore in the coming days. Don’t be too intimidated, the class is tough, but it’s doable at any age and fitness level. It’s about starting somewhere, challenging oneself, progressing, and, don’t forget the panting. Regardless of your age, fitness level, or perfect beach body, there will always be panting.

You can catch Connor’s Beach Body class weekly at Southampton Gym.

One Healthy Breakdown: Maybe I’ll see you in Beach Body class. I’m the one gasping for air.

Body Flow. Love Thy Flow.

I try a LOT of workout classes. Like, a lot. Some I love, some I don’t. Some I stick with, some I don’t. Year after year, I just keep coming back to Body Flow. Body Flow is Les Mills’ low-impact, low-intensity, highly-relaxing combination of yoga, Pilates, and Tai Chi that’s sure to warm-up the body, heart, and soul.

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Similar to yoga, Body Flow centers and calms the mind while working the body. The 55 minute class, like most Les Mills’ classes, is divided into eight tracks. Class commences with a rhythmic Tai Chi warm-up to loosen the muscles and focus the mind on less rigid movements and more flow.

photo 4Following tracks vary between yoga and Pilates, from sun salutations to balance, an intense core track, all while stretching and toning each major muscle group. Every move to every track is choreographed to the music and the method.

photo 5While Body Flow is based on yoga, it is unlike a typical vinyasa in that the music and movements are constantly changing, keeping you on your toes. What’s not low-intensity? The ab track, that’s for sure. Les Mills doesn’t joke around when it comes to abs. Luckily, there are modifications for everything. You’ll burn some cals and widdle that middle.

The last track of any Body Flow class, possibly the most beneficial, is meditation, which reduces stress, increases relaxation, absorbs the movement, and focuses the mind for the rest of the day. These 10 minutes are immensely valuable, especially for people like me who have every intention of setting aside time each day to relax and reflect, however, life often gets in the way. I have a feeling you can relate? When I plan to attend a Body Flow class, I feel like I’m setting aside “me time” and I show up, always happy I did.

Everyone, from athletes to first-timers, yogis to non-yogis, male, female, younger, older, and everyone in between, can benefit from Body Flow. Regardless of your current ability, Body Flow’s poses, stretches, and moves will create suppleness, flexibility, focus, and rejuvenation. It’s the perfect compliment to your existing fitness routine and will strengthen balance, flexibility, and most importantly, mental relaxation. And the best part is that this class is available throughout the week at BOTH Hamptons Gym Corp and Studio 89 Fitness, taught by fabulous instructors, like Zivile and Yvonne featured.  IMG_2718(1)

One Healthy Breakdown: Work the body, center the mind at Body Flow!

Exceeding Your Max at Exceed

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Exceed Physical Culture (located on Plank Rd. in East Hampton & in NYC) is rugged without the mess. It’s competitive without the judgment. Exceed is built on unpredictable (yet consistent) intensity. It’s group fitness with personal attention, teamwork, and disparity. Exceed defines the term “shock the body.”

One thing I know after taking two Exceed classes: there is nothing out of the realm of possibility. I had no idea what to expect when I first walked into Exceed’s spic and span open fitness ‘shed.’ And I now know I’m not the only one, “our athletes learn to expect the unexpected,” Ed Cashin, Exceed’s co-founder explains. When I told Ed I came back for more because I was overwhelmed the first time, his response was “prepared to be overwhelmed again.” Exceed’s athletes are accustomed to being overwhelmed with intensity, and then exceeding the limits to get it done. Women flipping truck tires? Yeah, that happened.

The only thing Exceed athletes can expect is a structured class; quick intervals, never-ending intensity, functional movement, plyometrics, and a huge push at the end.

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Exceed is 50 minutes of ‘strength and ultra metabolic movement interval training’ (SUMMIT, developed by Ed in 2012.) Spiking the heart-rate, exhausting the muscles…oh, and, there are no breaks, not a one. The big difference is that Exceed’s SUMMIT philosophy fills the gaps between strength-training intervals with intense cardio, the heart rate is constantly being pushed, whether it’s rowing or jumping rope, it’s not catching your breath.

Everyone sweats, everyone grunts, everyone exceeds their own expectations. Although there isn’t much conversation going on, there’s this vibe that you’re all on the same team, all there for the same reason. The workout is scalable to all different levels, but everyone is there to exceed. The camaraderie, coaching, music, and grunting gets you through the 50 minutes alive.

After we partnered up, we switched it up between strength training, cardio spurts, plyometrics, and partner drills. We used kettle bells, medicine balls, truck tires, jump ropes, TRX bands, and most importantly: our own body’s resistance. Exceed’s method is based upon movement; the fitness toys are just there to assist or intensify the body’s own actions.

Then. There. Was. The. Wheel. What’s the wheel, you ask? I made the mistake of thinking there was enough time to ask that very same question. No, there’s no time for questions. The wheel is basically a compact version of running through the intense exercises of the class, one after another after another as fast as you possibly can. The wheel is a whole new level of intensity that happens just when you think class is wrapping up. The. Wheel. Is. Killer.

One Healthy Breakdown: I’m pretty sure I figured out why Exceed is 50 minutes instead of a straight hour: if it were 10 minutes longer, some people may actually die, and that would really mess up the clean floors.

I Adore Norma Jean Pilates

NJP Norma Jean Pilates 51 Division St Studio 2012-2014
Three things I love about Norma Jean Pilates Studio in Sag Harbor: the instruction, music, and setting. NJP is a small and cozy, bright oasis on Division, full of Pilates toys and sunshine. In chatting before class, one of the first things Hayley said to me was “Do what you love, it’s that easy.” Hello words of wisdom. The combination of Hayley’s positive words and her contagious bubbly demeanor instantly made me feel light and happy. I didn’t realize I’d be getting a life-lesson and a dose of good energy before class even began, but I’ll take it!

The 30-minute Pilates core class pushed me just past my limit, to the point that I was able to keep up, but definitely felt that painful burning sensation we all love to hate. You know, the one that speaks to you, saying things like “you think this burns now, wait until you wake up tomorrow,” but you push through because bikini season is just around the corner. Pushing through was only made possible by Hayley’s enthusiastic coaching, mantras like “honor your body TODAY!” and the incredible music playing in the background. Those oldies but goodies we all know and love, one after the other, think “My Girl” and “Ain’t No Mountain High Enough.” The combination of great tunes and the bright spring sunshine shining through the large windows transformed me right into a summer mood.

We packed a whole lot of Pilates into those 30 minutes, that’s for damn sure. Beginning with planks, planks, and more planks, (ouch) moving into some of the more traditional Pilates moves (the hundred, single and double leg stretch, teaser, etc.) and finishing using the “power tower,” every move was clearly calculated, allowing the class to flow smoothly, feeling the burn throughout. Once the half hour was over, it seemed like it flew by and I was instantly glad I’d done it. This is the perfect 30 minute class to tone that tummy, and more, for summer. If you’re looking for a burn that doesn’t quit, an insanely sweet (and wise!) instructor to make it as pleasant as can be, and fun classic jams, head to Norma Jean Pilates!  From tower workouts to Aromatherapy Fridays, with Jess (AH-mazing!) there’s a mat for you!

One Healthy Breakdown: awesome classes, fabulous instruction, even better tunes.

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