5 Big Benefits of Morning Workouts

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…

  1. 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.
  2. 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!
  3. 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.
  4. 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.
  5. 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 Bridge Challenge

It’s time to bridge into September. This new fitness challenge will work your glutes, lift your butt, engage your core, and strengthen your hamstrings with one simple move. To perform a bridge, lie on your back with hands by your side, palms up. Bend your knees with feet flat on the floor. Engage your glutes and push through your heels to lift hips straight off the floor. At the top of your bridge, glutes are highly engaged, but back is straight at an angle. Lower hips and repeat the movement. Get ’em done before you get out of bed, while you’re watching TV, or throughout the day. Just save, print, or pin the image below and take on the September challenge!

SeptBridgeOne Healthy Breakdown: bridge into fall with a nice bridge booty!

Bounce Back to Balance

We’ve said it before and we’ll say it again: life’s about balance. That means indulgence, moderation, and wiggle room. For some of us, fun-filled weekends may mean a little too much indulging and not enough moderation. Instead of that all-or-nothing, detox-to-retox-plan, get back on track in a balanced way with these simple ‘bounce back’ strategies (juice cleanse not included):

Bounce-Rate1. Get over it. Don’t beat yourself up. You can’t change the past. So, move on and look forward.

2. Drink UP. Alcohol, salty foods, and the hot sun will cause some serious dehydration. Make it a point to drink water around the clock, carry a water bottle with you everywhere, and spice it up. Rise and shine with lemon water or start your day with a detox drink and just keep sippin’.

3. Eat a lot, too. Stick to whole foods – lots of leafy greens and veggies, fresh fruit, lean protein, and portioned healthy fats. Raw fruits and veggies reset the digestive system and provide the body with tons of nutrients and energy to keep you going. Season foods with herbs and spices; ginger, turmeric, cayenne pepper, dill, cinnamon, and cumin naturally detox with flavor.

4. Move. Exercise will make you feel renewed from the inside out. Not only will you torch calories and burn off those indulgences, sweating also flushes toxins. Hit up a class, head out for a run, or do an at-home workout to get the heart pumping.

5. Rest. Get some R&R to rejuvenate the mind and body. Remember, ya snooze, ya lose!

One Healthy Breakdown: keep these tips in mind this week and you’ll be back on track in no time.

October Tricep Toner Challenge

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.

Oct Tricep ChallengeOne Healthy Breakdown: Feel the burn, trick-or-treat and toning up!

Meet Me at the Barre!

If you haven’t tried a barre class yet, now is the time and Pure Barre Southampton is the place to lift, tone, burn, and take advantage of PURE WELLNESS! Pure Barre has been OHH favorite ever since they opened in June, 2014, and now we’ve partnered up for 15% off Pure Barre classes AND OHH nutrition counseling so that YOU can stay fit and healthy all in one place!

OHHPBThat’s right, come to Pure Barre for classes and get 15% off a nutrition package with yours truly as well as 15% off your Pure Barre package too! That’s a PURE perfect combo for being your healthiest, happiest you! I myself have Pure Barre Southampton to thank for toning my arms for my wedding dress! I didn’t want all that pulsing to go to waste, so I practiced what I preach about healthy eating and self-care. If you want in on the PURE Wellness, just email kiley@onehealthyhamptons!

photo(191)Offering at least three classes a day, seven days a week, twelve months a year, this barre studio is here to stay. Conveniently located in Southampton village, Kaitlin, Leslie, and Patti, excitedly opened the studio to fill a void in fitness out East by bringing their favorite workout to their favorite place, all year round! Like-minded locals can appreciate their welcoming approach, reliable schedule, fun atmosphere, convenient location, and dependable full-body workout delivered in every class.

Pure Barre is the perfect mix of strength and stretch, fun and vigor. Unlike some other hot group-fitness classes sweeping the nation today, Pure Barre focuses on precise movements to strengthen muscles and the mind-body connection simultaneously. The low-impact moves can really be done anywhere, but the sequence of the Pure Barre method ensures a heightened sense of awareness and appreciation for this important connection. Concentrating on nothing but these movements allows guests to block out the chaos of life outside the door, creating a tranquil energy throughout the studio. The 55-minute workout targets all of those trouble zones head to toe, building long, lean muscles. While the technique stays consistent, the fun music and choreography sequence prohibit boredom and plateau. While you can always rely on that 90 second plank, working your booty ’til it hurts, and abs for days, the new routine keeps us coming back for more.

waterski-2*photo credit Pure Barre media

The Southampton Pure Barre studio and great team of instructors are incredibly welcoming, so newbies should feel at ease and excited to tuck it out. The studio constantly offers great deals and promotions, so just ask before you pulse! Get ready to shake, tuck, sculpt, lift, tone, and burn every muscle group in your body. Come one, come all, meet me at the barre for the best toning and nutrition team in town! No more excuses, put yourself, your body, and your health first!

Visit Pure Barre at 5 Windmill Lane, Southampton, soon and check out Pure Barre Southampton on Facebook and instagram @purebarresouthampton and click here for more information about OHH’s private nutrition and wellness consulting.

One Healthy Breakdown: Meet me at the barre to LTB and chat nutrition!

June Mountain Climber Challenge

Get ready to climb because it’s all about the high intensity interval training this month! Your heart rate will climb right into the fat-burning zone. Mountain climbers can be done anywhere, anytime. They’ll increase endurance while toning your entire core. Start from a plank position, shoulders above wrists, feet hip-width apart. Bend your knee and pull it in to reach your opposite elbow, while maintaining a strong and straight plank position. Repeat the movement on the other side and push yourself to maintain a high-speed, reaching your max heart rate. By July 4th, you’ll whip yourself right into tip-top shape for summer! June Challenge

One Healthy Breakdown: get that summer body movin’, your heart rate climbing, and your endorphins pumping!

Plank Your Way Thru May!

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!May Plank ChallengeOne Healthy Breakdown: By Memorial Day, your abs will thank you for planking!

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!

photo 1

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!

Winter Running Tips

If you like to run regularly or you’re training for a spring race, you’re not going to wait around for the ice to melt and warmer weather. Let’s face it, that treadmill is just not the same. Unfortunately, it could take weeks…months for spring running, so, let’s face reality, bundle up, and get out there!

Dog Sled Ride

  • Spray sneakers with a waterproof solution.
  • Dress as if it’s about 15-20 degrees warmer than it actually is. This will prevent overheating when you start to sweat, but will keep you warm enough to keep on chuggin’.
  •  Wear a moisture-wicking base layer and add breathable layers. The first thing to get cold is the first thing to overheat: neck, head, and hands. Sport zippers, a pullover, and items of clothing that keep you warm, but allow for ventilation when you work up a sweat.
  •  Make sure your clothing is tight enough that it all stays in place, but loose enough that you can move freely.
  •  Keep your core warm. If the majority of your body isn’t warm, you won’t last. Wear a vest to add heat to your middle while keeping your arms free to move with your stride.
  •  Run during the warmest time of the day (around 2-3pm). If you’re going to run early in the morning or after dusk, be sure to wear reflective gear or a light, so that passing cars can see you clearly.
  •  Start running into the wind and finish with the wind on your back. You’ll be more comfortable before you start to sweat.
  •  Use the 3 W’s: be sure that your outer layer is warm, waterproof and wind-resistant.
  •  Get down with down, it’s hands-down one of the warmest and lightest materials you can wear.
  •  Wear gloves with grippers. Taking your gloves off to change your music is the worst. Grippers rock.
  •  On a snow day, opt for fresh snow rather than packed-snow, which can be very slippery.
  •  Don’t forget to hydrate. Just because it’s not hot out doesn’t mean your body doesn’t need to replenish water. Drink up as you wind down.
  •  Stretch. Your muscles will crave a post-run stretch, as the cold increases tightness.
  • Have fun! If you don’t enjoy it, it’s just not worth it.

One Healthy Breakdown: The Bridgehampton Half is less than 12 weeks away, get running today!