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!

Sweat for a Cause…or Two!

Come sweat for a cause on Saturday, October 24th at Hamptons Gym Corp! Join us for great music, exercise, and snacks as we support The Retreat and Southampton Animal Shelter Foundation.

12074841_1068645896513221_9010213101450571183_nThis event will bring two of the East End’s most valuable resources together with one of the area’s favorite local fitness spots. Both The Retreat and the Southampton Animal Shelter are in the business of providing care and shelter for the whole family. 100% of proceeds will be donated; classes are $25 per class, $40 for 2, $60 for 3. Here’s the class schedule:
9:30am Cyling w/ John Leonard
10:30am BODYPUMP w/ Jacqui Perrine and Liza Gallia
11:30am ZUMBA w/ Master Instructor Oscar Gonzalez

Reservations recommended. Drop-ins welcome but please allow for enough time to register before the event. Call (631)725-0707 to reserve your spot.

One Healthy Breakdown: sweat for the community, sweat for a pet!

Kettlebellin’

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

FullSizeRender(22)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.

KBThere 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?!

8309043682_cff4e10768_zOne Healthy Breakdown: why choose between weight-lifting and cardio when you can do both with kettlebells?

Big Weekend in Sag Harbor!

We all know that Memorial Day is the unofficial start of summer in the Hamptons, but I must say that this weekend is pretty big for Sag Harbor – our big chance to soak up as much of Sag before the summer chaos sweeps in…a walk on Main Street and dining al fresco are a must!

SagOther than the regular beauty around town, the Sag Harbor Farmer’s Market debuts on Saturday, May 16th (not the 17th like the sign says!) from 9am to 1pm. It’s with open arms that we welcome the Farmer’s Market back after a looooooong lacking fresh, green, locally grown goodness. If you’re elsewhere in the Hamptons, check out this list of Farmer’s Markets for the 2015 season.

FullSizeRenderAnd, for those of us who have been patiently awaiting the reopening of the newly renovated Sag Harbor Gym, it’s looking like Saturday is the day as well, so you can hit the gym and the farmer’s market. Sounds like a healthy weekend to me!

FullSizeRender_2In other news, if you haven’t checked out the new Harbor Market and Kitchen on Division and the newly expanded Provisions Market and Cafe, you’re missing out! Lastly, Baron’s Cove Hotel and Restaurant is back in business and looking beautiful after a full renovation.

IMG_1246One Healthy Breakdown: Soaking up the spring sunshine in Sag this Saturday & Sunday!

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!

Body Combat: The Real Life Video Game

Body Combat is one of the few exercise classes I’ve been going to for years without it getting old. It’s like a real life video game because participants perform kicks and punches as though in a real fight. Just like most things in life, what you put into Combat, you get out. You can go through the motions or you can kick the motions ass. Luckily, the instructors at Hampton Gym Corp motivate you to be fierce, fast, and powerful, maximizing each and every one of the 55 minutes.

photo(93)

The class is divided into 9 tracks and lots of intervals. You’ll learn combinations and perform them at different levels to vary the heart rate. It’s intense cardio with mixed martial arts; boxing, taekdwondo, tai chi, karate, and muah thai. I’ve mastered self-defense moves I wouldn’t normally know, like uppercut, hook, roundhouse, side kick, and back kick. These practices are tied to the rhythm of upbeat songs, some old and some new. The tracks switch between lower and upper body, hitting most muscle groups more than once. I love the post-combat burn, I always feel it in my upper back and shoulders the next day. It’s just as empowering as the class itself.

Body Combat is one of Hampton Gym Corp’s many Les Mill group fitness class offerings. There’s nothing better than that adrenaline rush you get in a full room of “Combatters.” Sure, you may feel silly when you’re a little behind on the combo your first time, or when asked to yell as you punch or kick, but the group fierceness in the room makes everything ok. And fuels your energy to win the fight. I was hooked from the start. There’s something for everyone and everyone can benefit from Body Combat.

Try Body Combat at Southampton or Sag Harbor Gym, check their schedule here. See you in Combat!

One Healthy Breakdown: Go hard or go home. Win or lose, it’s up to you.

Q & A w Z: Vacation

Q: How do you suggest staying fit on vacation? What’s a good balance between enjoying your time off or with family, but not feeling like you’re falling off your fitness plan all-together?

transportationA: Vacation is vacation. It’s time to relax. It’s the time when you shouldn’t be strictly dieting, counting calories, and going crazy about your macro-nutrients. You can still be active: hike, swim, walk, etc. just don’t be so strict. Try some new foods, exotic fruits, fresh-squeezed juices, locally grown vegetables. Give your body a break. Let yourself stray from your routine. We all need to stop once in a while. Vacation should be a time to recharge your battery. Leave your diet and workout routines at home. It will be there when you come back, I promise you. Have a delicious meal, enjoy a yummy cocktail, try a new dessert. Get back on track when you get home. That is the true balance.

One Healthy Breakdown: Vacation is VACATION!

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!