Happy October! The month of pumpkins, apple picking, boots, and plank-touches. What’s a plank-touch, you ask? Great question! It’s the perfect exercise to engage your entire core. To perform a plank touch, get in a plank position with hands on ground, shoulder-width apart and legs straight, wider than hip-width apart. While balancing and keeping hips even, (which will fire up your abs) touch one shoulder with opposite hand. Put that hand back down on the ground and repeat on the other side. Alternate sides while keeping core stable. You may keep your knees on the ground if you cannot stay balanced/stable and rest on knees for 10 seconds between sets (beginning on the 19th.) This one move will strengthen your shoulders, arms, abs, back, chest, glutes, and more, so commit to plank-touching ’til Halloween. Just save, print, or pin the image below and take on the 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.
Happy December! What a fabulous month to celebrate…with DIPS! Hop on board to tone those arms and work your core with DIPS this December! All you need is a flat bench, chair, or even bed to do tricep drips, so no excuses! Save, print, or pin the image and dip through December with us!
When Michelle Weber invited me to take her GYROKINESIS class, I knew I was in for something a little different. Just how different, I had no idea. I walked up to Dance Hampton (15 Lumber Lane, East Hampton) to find an adorably decorated room with a happy vibe, stools, and mats on the floor. Stools? My curiosity grew.
You may remember Michelle Weber from the post about Pre and Post-Natal Training, which does incorporate some GYROKINESIS, but this class is for anyone looking to hone in to alignment and strength from deep within the core. Michelle explains that GYROKINESIS is a core-strength movement system that incorporates the benefits of yoga, tai chi, gymnastics, and dance. The class works in rhythmic circular and spiral movements to allow the entire body to stretch and strengthen through spinal movement, increasing flexibility, extension, coordination, stamina, and relaxation. At times, I felt it all.
As a pretty frequent exerciser, I learned a TON in this one hour. GYROKINESIS is like nothing I’ve ever tried (and I’ve tried a lot, as you know.) I had no idea that the body could move in such a way, that I could literally pinpoint certain areas and work them with such precision. It felt like I was honing into single muscle fibers, one at a time. How? You’ve got to experience it to believe it. Believe me.
GYROKINESIS is about intention; targeting specific muscles and muscle groups with exact movements, structure, rhythm, and focus, all while inhaling and exhaling purposefully. In the midst of each move, I felt as though I was tightening, lengthening, opening, and strengthening, all at the same time. It was quite a phenomenon, this feeling of muscles tensing together at the same time you’re working to pull them apart. The result? Muscles wrapping tightly around the bone to promote length.
In addition to physical precision, GYROKINESIS produced an immediate enhancement in mind-body awareness. My brain was hyper-focused, every direction from Michelle was crucial for proper form. The signals sent from brain to muscle, and vice versa, create intense connection. This is not really a workout you can zone out to, at least at the beginning, it takes constant concentration. This class produced a heightened awareness, one I can definitely see huge potential benefits in all areas of life.
One Healthy Breakdown: If you aim to work on alignment, mind-body connection, or just try something new and different, head over to Dance Hampton on Sunday at noon to try Michelle’s class before summer’s over!
I stumbled upon a one month push-up challenge on instagram and decided to get in on it – who’s with me?! It’s nothin’ crazy and literally takes less than five minutes out of my day. Start at day one with 45 push-ups. Start on your knees if you have to, by the end of the 30 days, you’ll be a push-up machine! Split them up and get them done whenever, wherever, however you can. I recreated the calendar to share with you – feel free to save, re-post, or print this image to be sure to stay on track, go buy some stickers if you so desire. Set a daily alarm on your phone or google calendar (I did both) to remind you to get your push-up on. I love these extra little challenges because they’re so easy to incorporate anywhere, any time of day that works for you. Just do ’em.
One Healthy Breakdown: challenge yourself big and small.