Tag: class

Kettlebellin’

Leave a comment

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?

Bootcamping with Trainer Vanacker

People are always asking: what are the best summer workouts in the Hamptons? There’s no question that Sander Vanacker’s Bootcamp in the Vines at Wolffer Estate Vineyard is one of the best kept secrets. If you’re new to Trainer Vanacker’s workouts, it’ll take you all of four minutes to realize that you’re going to get a high-intensity full-body workout with some friendly competition, laughs, and a serious burst of endorphins…in that absolutely irreplaceable setting we all know and love.

image010If you’re in the Hamptons, you should know Sander. Maybe it’s his out-of-the box approach, depth of knowledge about fitness, sense of humor, or all of the above, that sets him apart from the rest. For Sander, it’s not about a trendy reputation or a luxurious experience. It’s about efficiency, getting outside of your comfort zone, and doing your personal best, even if that means grass stains, groans, and lots of sweat. Sander lives and breathes fitness and it’s contagious during his classes.

“I see fitness as a tool to improve someone’s mood, health, performance and quality of life. It’s not just about the workout itself, but also about the experience and how it fits into your lifestyle. If you learn to love the activity, then you will look forward to doing….and you’ll do it more. That’s how I approach fitness. I want clients to enjoy it while getting a good workout. There’s no reason that challenging exercise can’t be fun,” Sander says.

IMG_2007The class is broken up into drills that incorporate high-intensity cardio intervals, strength training, partner exercises, games, and more…starting right away with the warm-up. That’s another thing about Sander, he won’t waste your time…or his. Every single exercise has a purpose and he won’t ask anyone to do anything that he wouldn’t do himself. You bet Sander sure does sweat right along with the rest of the class, partner for the drills, participate in the games, and get his sweat on.

As a former physical education teacher, Sander embraces the benefit of fun and games. Instead of “sprints,” we play tag. Instead of “intervals,” we use a deck of cards. Instead of equipment, we use the body. Instead of holding a plank, we play a game to make the time pass. Sander makes even the worst exercises (burpees, I’m talking ‘bout you) seem fun somewhat fun. He adds just enough distraction to make it doable…and addicting. The beautiful surrounding vines don’t hurt either.

IMG_3940Sander affirms that he “implements partner drills, games, and mental activities into the workout to keep the mind preoccupied and make the time move faster. It’s about creativity and flexibility in the moment, knowing when to change the plan to suit the needs of the class. I also attempt to show people new exercises or new ways to do the same things to prevent boredom. Possibilities are endless; in addition to new exercises to incorporate into their own fitness routine, I also aim to teach people the why behind it. Don’t just do it because I said so, do it because it’s effective.”

Want to learn something new, get a kick-ass workout, and have a little fun? Try Sander’s weekly Bootcamp, 8:30am every Saturday morning at the Wolffer winery. Click here for the full Yoga in the Vines schedule and we’ll surely see you there! In the meantime, click here for more about Trainer Vanacker, who also offers cycling coaching, personal training in the Hamptons, and online training programs for people all over the world. Guess the secret’s out…

One Healthy Breakdown: you won’t regret a Vanacker workout, that’s for sure!

Ya Snooze, Ya Lose

2 Comments

You’ve heard it a hundred times: 8 hours of sleep a night! Let’s face it – for most of us, that’s almost impossible really, really, really hard….

MP900181418…but now that these adorable puppies got your attention, let’s talk about why sleep is SO important! It’s not just about feeling rested (although isn’t that such a great feeling?!) Sleep, along with hydration and nutrition, make our bodies efficient, from the inside out to our very top layer of skin cells. Lets uncover all of the benefits of sleep, including, yes, you guessed it: weight loss.MP900385227

Sleep literally creates energy, so we function efficiently in all walks of life, at all stages of life, from the classroom to the gym, at the office, with our families, and beyond. Healthy sleep aids brain functioning, memory, creativity, and focus to ensure we’re on our A game. With a big exam or job interview approaching, the smart thing is to spend those wee hours sleeping instead of cramming.

The immune system is most efficient at prevent illness and disease with ample sleep. Sleep also controls inflammation and balances hormones linked to mood, stress, weight, and appetite. The likelihood of losing weight and keeping it off long-term is far increased by good quality sleep.

With ample sleep, we’re able to efficiently metabolize food, absorb nutrients, cleanse toxins, rebuild muscles, strengthen bones, and control our appetite. That’s right, the difference between a poor night’s sleep and a good night’s sleep can be the difference between choosing healthy foods and…not. Hormones that cue hunger and fullness are thrown off by lack of sleep, as are cortisol levels, causing unnecessary stress, which also adds to weight gain, and the vicious cycle repeats.

Along with healthy eating, regular exercise, and emotional balance, we can become better versions of ourselves with the recommended seven to nine hours of sleep a night. Like recharging a battery or filling up a car with gas, sleep is the ammunition that fuels our bodies, a huge factor in mental, physical, and emotional health. If we ALL got enough sleep, imagine the possibilities…!

One Healthy Breakdown: Do your body right – get your eight hours tonight!

Run 10 FEED 10 Recap

Leave a comment

The FEED Foundation, started by Lauren Bush Lauren, aids world hunger and malnutrition in a creative, powerful, and trend-setting way. Over seventy five million meals have been provided through sales of FEED’s signature artisan products (bags, t-shirts, jewelery, etc.) Buyers can feel good about purchasing great products that support an even better cause, providing adequate nutrition for those in need. Good products that FEED the world, check them out here!

photo 3I learned about FEED Projects through Women’sHealth Magazine’s Run 10 Feed 10 Campaign, a series of 10k races to fund domestic hunger. Each registration fee FEEDS 10 meals to those in need right in your own ‘backyard.’ Food is available; however, it is unfortunately not accessible to everyone. FEED Projects, in collaboration with Women’sHealth Magazine, is out to make change, one meal at a time, one bag at a time, one runner at a time.

I’m eager to spread the word about Run 10 Feed 10 because this fabulous campaign combines all good things One Healthy Hamptons loves to support: women’s health, fitness, aiding hunger, running, celebrating, and more! Every summer, Women’sHealth Magazine heads out east for a weekend celebration packed with fitness and fun in preparation for NYC’s Run 10 Feed 10 race on Sunday, September 21st. Register today!

picstitch(21)*Pictured above with Lindsey & Casey from Women’sHealth and friend Alicia

We kicked off “Women’sHealth covers the Hamptons” weekend with a great Flywheel class on Saturday morning before the celebrations commenced. And celebrate we did, at the Run 10 Feed 10 “Party Under the Stars.” There’s nothing better than celebrating a great cause with like-minded, inspirational people…Hamptons style of course!

picstitch(22)*Pictured above with friends Kristy & Marisa, B-School founder/entrepreneur Marie Forleo, and The FEED Foundation’s Lauren Bush Lauren

One Healthy Breakdown: run for a cause, shop for a cause, celebrate for a cause.

Are YOU a FITiST?!

Leave a comment

“FITiSTS are the ones who love fitness and wellness because they know how great it makes them look and feel.” Are YOU a FITiST?! If you haven’t checked out the new FITiST Collective at 5 Railroad Avenue in East Hampton, (the Summer Kicks building across from the railroad tracks) you’re missing out on one of the Hamptons’ best opportunities to get fit, fitter, FITiST.

FitistAdThe new FITiST Collective in East Hampton gathers the best in fitness all under one roof! Expect an unrivaled schedule of pop-up workouts, led by all-star instructors, including The Fhitting Room, Exhale, Body by Simone, 305 Fitness, Body Conceptions by Mahri, Bari Studio, City Row, Soho Strength Lab, ToneHouse, Uplift, and lots more!

If you’re like me, you’re not loving the rivalries between fitness studios, the competition in the market, and the lack of support that goes along with that. FITiST has demolished the competition and brought the best of the best together, under one roof, to provide unparalleled variety, fitness, and fun.

I’m a FITiST frequent flyer because I love the concept and the fact that I can catch one of my all-time favorite fitness classes, IntenSati, with Natalia Petrzela!

photo 1(7)Just like you see, IntenSati combines intention and awareness with fitness, positivity, and sweat! Not your average fitness class, IntenSati is a bit unexplainable, but chances are if you try it, you’ll be hooked like me. Do yourself a favor during these last few weeks of summer: try something new until you find a workout you LOVE. And then keep doing it! You can try all sorts of great classes at FITiST!

One Healthy Breakdown: If you’re a FITiST, I’ll see you there!

Beach Body. Who Wants One?

Leave a comment

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.

Leave a comment

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.

IMG_2719

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!

The Art of Managing Stress

Leave a comment

If you’re totally relaxed and at peace every second of every day, ignore this post. If you ever feel  stressed and overwhelmed, keep reading. The Wellness Institute at the Southampton Hospital offers a weekly stress management class to discuss and aid the art of relaxation. While stress is a natural reaction, part of our humanity, it can have a negative effect on us both physically and emotionally. Our sense of reasoning is not clear when we’re stressed, we’re not able to put things in perspective, and we often feel physically drained or even experience stress-induced illness. Nowadays, we rarely take the time to rest and rejuvenate. There’s always something to do, 24/7. Some of their suggested relaxation strategies include:

Man Meditating on a Rock at the Beach

  • Remember that it is not the goal to rid your life of stress, its learning how to manage stress that is important.
  • The more positive your outlook, the better you will manage stress. Learn to re-frame your stress by thinking about the big picture and prioritizing.
  • Living in the present moment is half the battle. If you’re living in the here and now, you can’t stress out about something next week.
  • Although we no longer celebrate a universal day of rest every Sunday, pick a time and make up for it. Since the world never stops, the hustle and bustle never shuts down, and time does not stand still, we have to create and prioritize the time to rejuvenate. Choose a time each week that is family time or alone time. Put aside all of the latest technology and chill.
  • Learn how to say NO sometimes! It will help you to avoid lots of unnecessary stress.
  • Utilize all five senses (visualization, scents like candles or oils, touch like massage, taste your favorite foods, listen to calming sounds, music, or silence.)
  • LAUGHTER is the best stress buster. Laugh, a lot.
  • Relaxation techniques should be practiced daily in order to master the strategies for when they’re most needed. Just like a muscle, our stress-management skills need to be worked to stay in shape.

One Healthy Breakdown: Destress and decompress for your wellness!

Dream Body & Mind Re:TREAT

2 Comments

As you may or may not know, I spent the past three days at a Dream Body and Mind Re:TREAT in Southampton. This was a week of physical, spiritual, and emotional growth for me, indeed. After Monday’s Spirit Junkie Sati and my three-day juice cleanse, I feel like a whole new woman! And after this Re:TREAT, I can say I am!

cropped-RetreatHeader41While it’s humanly impossible to fully describe this experience, the purpose of Re:TREAT was to heighten awareness, perspective, and spirituality to create desired change and a more fulfilling life. Awareness of our physical being, spiritual being, mind-body connection, breath, life goals, conception of self, connection with others, emotions, past and present experiences, and so on. We did this through movement, learning, discussion, exploration, and breath.

Re:TREAT is lead by Cynthia Goerig-Waldrup and Michelle Weber (who you may have read about here!) Cyndi is a master coach and teacher who enriches people’s lives daily. Michelle is a fitness expert, specializing in pilates, gyrotonic, gyrokinesis, pre and post natal training, and celebrity personal training. Together, they make a mind-blowingly fabulous team.

With five women total, the group was tight-knit and personal. Five different personalities, all together for the same reason: personal growth. There was a comforting level of equality and care for others from the get-go. While we were lead through group activities, we also explored our own individual “stuff,” as there was a nice balance between group discussion, movement, and individualized attention. Cyndi and Michelle both lead the group in a very relaxed, approachable manner, setting structure while allowing for unforseen shifts, self-exploration, and supportive conversation.

We all have a story, a pattern, a way of living life that may not be our ideal, it may be a little bit different, or a lot different, from our dream life. These three days were all about identifying and ridding the old story and rewriting it with our dream-life. We’ve all heard of manifesting. If we manifest that our dreams will come true, that our ideals are reality, then it will come true, if we do the work to unblock our barriers first. If we believe in ourselves, our greatest fantasies will become reality. After all, is everyone’s goal in life not pure happiness? Good news: it’s absolutely possible for us all!

MP900387284One of the newer concepts to me is relating energy and vibrancy to all aspects of life. When we remain in lower vibrational patterns, we are weighted down. Movement and meditation, among others, can stimulate vibration, which elevates mood and energy. Everything has a vibrational frequency, the words you say, foods you eat, water you drink, music you listen to, and people who surround you. It was very interesting to learn about vibrational frequency and how it impacts our lives and level of happiness. This was just one of the many lessons Cindy and Michelle made us aware of during Re:TREAT. The point being that we control our own happiness. Re:TREAT gave us the tools to zone into this control and amplify results.

So, what happens next? I’m not sure, exactly and I think that’s the fun of it, because I am open to anything that comes my way. After three days at Re:TREAT, I see the world, and myself, a bit differently. I definitely have a heightened sense of awareness, and gratitude, and I’m loving that. I know that I want to treat myself and others better and I have every intention of doing so. I am embracing this contentment, but am also ready and available for more. If you crave a bit of enlightenment, supported self-exploration, or a whole new life story, I’d suggest contacting Cyndi and/or Michelle today. They offer a complimentary consultation to learn more about this program, so you’ll know if it’s right for you. I definitely feel honored to have been a part of Re:TREAT, it was quite a treat.

One Healthy Breakdown: Don’t be afraid to take a chance and sign yourself up for some personal growth. Keep your eyes peeled for Michelle and Cindy’s next Re:TREAT.