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!

March Madness – Lucky Lunges!

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!)

Lucky Lunges Monthy CalOne Healthy Breakdown: Happy March, let the madness begin!

February HUGS Challenge

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!

Feb Hugs Cal

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

BODYPUMP: The Best Time You Can Have With a Barbell

Are you trying to get stronger? Discover interesting and effective new workouts? Want to change your body? Then it is time to PUMP! BODYPUMP is the LES MILLS barbell workout. A unique program that strengthens the entire body, there is nothing like it!

photo(106)I have to admit, before I tried BODYPUMP I was terrified of it. I would see glimpses of class through the windows at the gym and would tell my mom “that’s the hard class, we don’t want to try that.” Finally, in late January, she convinced me to do it and I became instantly hooked. Now I attend BODYPUMP three times a week and couldn’t be happier with my results.

When taking a BODYPUMP class, it is best to come early to set up your equipment. You need a bench with 2-3 risers on each side, a bar, and an assortment of weights. It is also advised to have water and a towel nearby – you will work up a sweat! The barbell used in BODYPUMP is adjustable, that way you can use the weight you are comfortable with. Once your setup is complete, you are ready to PUMP!

The class starts with a light bar as you are led through a warm-up that gives a preview of some of the moves you will see later in the class. After that, you spend the next 55 minutes working your large muscle groups to some awesome music with 70-100 reps per track. The instructor guides you through your weight selection for each body part and will give you time in between tracks to adjust your bar. Here is a breakdown of a typical BODYPUMP class:

Track 1: Warm-Up

Track 2: Squats – The heaviest weight of the class, works your legs and glutes with 70-100 squats using different tempos and stances.

Track 3: Chest – Laying down on the bench working the chest with moves like chest presses and flys.

Track 4: Back – A series of moves that includes deadlifts, rows, clean and presses, power presses, and wide rows.

Track 5: Triceps – Shift to smaller muscle groups to work the back of the arms with a variety of exercises to target this muscle group, including tricep kickbacks, dips, extensions, and presses.

Track 6: Biceps – Work your biceps with curls, bottom halfs, and even rows. (For me, this is always the toughest track!)

Track 7: Lunges – Hitting the legs again! Besides lunges, this track can also include more squats and my favorite: plyometric jumps.

Track 8: Shoulders – Target the shoulders with push-ups, upright rows, side raises, mac raises, and overhead presses.

Track 9: Core – Use a series of moves to work the core. From planks to bridges, sit-ups, you name it!

Track 10: Cool Down.

As you’ve probably grasped, BODYPUMP works the entire body! LES MILLS keeps it interesting by releasing new music and moves every couple of months. The exercises do vary, but the format of each class is kept the same. You get used to the structure, but instructors mix it up. If you stick with BODYPUMP, you will see some amazing progress. For me personally, the squat weight I used for my first few classes is now my warm-up weight, for example. Like any LES MILLS class, the tracks are choreographed and easy to follow. The focus is on proper form over anything else, and that is what makes the program both safe and effective.

Besides all of the strength training benefits you get from BODYPUMP, another reason to do it is that it is fun! For me, strength training on my own is booooring, but with BODYPUMP, the hour flies by and I get an amazing workout. This class welcomes anyone; the moves are easily modifiable and you choose your own weights for the bar. There are a variety of ages and fitness levels in every class. If you are looking to challenge and change yourself, BODYPUMP is the program for you. Classes are offered at both the Sag Harbor Gym and Southampton Gym. Check the schedule for more details!

One Healthy Breakdown: pump, pump, pump it up with BODYPUMP. One try and you’ll be hooked!

BODYVIVE: The Fun Functional Workout

Are you searching for a fun, effective, all-over heart-pounding workout? Look no further than BODYVIVE: the functional workout that trains the entire body! LES MILLS’ BODYVIVE is a low-impact class that incorporates cardio, balance, resistance, and core. It is perfect for all ages and all fitness levels.

Vive

I first tried BODYVIVE back in March when Sag Harbor Gym added it to the schedule and I haven’t missed a class since! The instructor, Jacqui Perrine, is incredibly fun; she keeps us on our toes and always delivers a fantastic class. Knowing that I am a BODYPUMP-aholic, Jacqui convinced me to try BODYVIVE in order to change up my routine and get faster results. I’m so glad I did. BODYVIVE is a class for anyone and everyone. Whether you’re looking to change up your routine, get more fit, or lose those last few pounds, this is the class for you!

BODYVIVE starts with a warm-up that previews many of the moves you will see later in the class. Jacqui then leads us through 25 minutes of low-impact cardio…but don’t be fooled, low-impact does not mean low intensity! These moves really get the heart pounding while working speed and agility. Sometimes, Jacqui has us working with the VIVE ball, a small exercise ball, to further activate the muscles. The cardio moves are easily modified for all levels and customizable for injuries. Following the cardio warm-up is active recovery; a sequence of moves inspired by Tai-Chi and yoga to slowly bring the heart rate down and prepare us for what is coming. So, what’s coming?!

After bringing the heart rate down, it is time to pump it back up during the functional strength-training portion of the class. We use the VIVE tubes to train the upper and lower body. Working with the tubes greatly increases muscular strength and endurance, improving posture at the same time. We then move on to core work, where we strengthen the abs and back. Finally, we end the class with a series of relaxing stretches that cool down the body and protect us from injuries. This class definitely takes you there, and then brings you back.

My other favorite thing about this class is the music: an eclectic mix of everything from top 40 hits to 80s rock. How can you not have fun when you are working out to AC/DC or The Rolling Stones?! I can personally say that BODYVIVE has improved my posture incredibly and helped me make great fitness advances. I consider myself a pretty active person and I have benefited so much from this program. It is a great compound-workout that fits cardio, strength, and core in to one hour, and is fun and accessible for everyone. BODYVIVE is enjoyed by all generations, I even take the class with my mom!

You can try BODYVIVE with Jacqui at the Sag Harbor Gym on Mondays and Wednesdays at 8:30am. If you are not a member of the gym and would like to try the class, email Jacqui at jacquiperrine@yahoo.com for more information.

One Healthy Breakdown: For a fun, functional, efficient class that works the whole body, try BODYVIVE!

Rainy Day Workout

Gloomy weather is no excuse to skip your workout! This 30 minute treadmill workout will get your legs moving and your heart pumping. Just print or jot down the program, lace up those running sneaks, and hit the treadmill!

RainyTreadmillWO

One Healthy Breakdown: sometimes we all need to run our hearts out…and rain will not stop us!

Hampton Gym Corp.’s Launch Weekend!

This weekend brings another weekend of celebration to the Hamptons…it’s Hamptons Gym Corp’s Launch Weekend! That means free classes, bring a friend, awesome team and group teaching, new tracks, and lots more! In case you haven’t tried Hamptons Gym Corp’s awesome group fitness classes, you really should get over there this weekend!

HGCHGC is one of the only fitness destinations with a vast variety of group fitness classes in addition to personal training, and a full weight-lifting and cardio room for your own routines. There’s always something going on at HGC, whether you’re looking for group classes, spin, strength-training, Latin fun, upper body, lower body, yoga and stretching, abs and glutes, and more. With three locations throughout the Hamptons, you can drop into a group fitness class in Sag Harbor, (1 Bay Street) Southampton (395 County Road 39A) or get your own workout in at their East Hampton location (2 Fithian Ln.)

This weekend is your chance to try a class (or two or three!) absolutely free! I’ll warn you, HGC’s group fitness classes are pretty addicting, but that’s ok because an annual or monthly class membership pays for ALL classes! I’m a huge fan of Les Mill’s Body Combat, Body Flow, and Body Pump, and can’t wait to try all they have to offer! HGC’s fitness instructors are skilled professionals with LOTS of energy; they’ll pump you up and give you a great workout every single time. Here’s the schedule for this coming weekend (July 13th & 14th):

SAG HARBOR GYM:
SATURDAY:
8:15am BODY VIVE with Jacqui
9:40am BODY PUMP with Liza, Z and Ute
11:00am: LATIN VIBES with Natalia

SUNDAY:
8:15am ABS AND GLUTES with Ute
9:40am BODY COMBAT with Z, Kelly and Pilar
11:00am BODY FLOW with John, Kelly, Zivile and Yvonne

 SOUTHAMPTON SCHEDULE:
SATURDAY:
8:00am CYCLING with Andre
8:15am YOGA with Mary
9:40am BODY COMBAT with Rebeca, Alexia and Tony
11:00am BODY FLOW with Tracie and Geoff
12:15pm Zumba with Fit Point

SUNDAY:
8:00am CYCLING with Liza
8:15am BODY ATTACK with Rebeca and Tahlia
9:40am  POWER TONE with Raquel
11:00am BODY PUMP with Rebeca and Alexia

Existing members, be sure to check out the new summer class schedule which changes Monday, July 15th.

One Healthy Breakdown: take advantage of launch weekend at Hampton Gym Corp to try new classes, switch-up your routine, workout with friends, and get in shape for summer!

Q & A w Z: Lazy Days

Q:  How do you stay motivated when you’re feeling really, really lazy?

A:  Everyone has lazy days, but there are ways to stay positive.  I suggest going to a different gym or a new class to switch it up.  Listen to new music or even wear a new workout outfit, do something to pump you up.  Try changing your environment.  I’ll go to the gym in the afternoon when it’s busiest because that motivates me to be around lots of other people working out hard.  I’ll feed off of their energy when I don’t have my own.

I also love a good cup of strong coffee in the morning.  On days where I have the coffee, but I’m still not feeling it, I’ll tell myself I’ll just do a quick workout and take it easy.  Sometimes, that’s what the body needs. It’s ok if it’s not the best workout. Some days are better than others, but don’t beat yourself up about it.  Sometimes, once I get going, I will get into it and then push myself harder and longer than planned.  You’ll always feel good afterwards.  Sometimes you have to really push yourself to start.

If you have a question for Z, just reply to this email or post on the OHH facebook page.

One Healthy Breakdown: no one ever regrets a workout!