Tag: full body workout

Baby Strength Training

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Tuning in today with sore legs and triceps from Baby Strength Training! That’s right, it’s a thing. New moms, dads, grandparents, caretakers, and anyone else with a baby, this class is for you!

This class is fun, cute, and challenging…and, yes, you use your babe as your weight, workout buddy, and motivation. Taught by Rachel Feldman, Baby Strength Training is new to Nomad Fitness in East Hampton (460 Pantigo Road) and it’s all the rage among the Hamptons babies.

From lunges to crunches, planks to pulsing, every class is different, but you can count on a great full-body workout every single time…and it’s only $20 a class! More relaxed than your typical group fitness class, (due to the fun unpredictability that is babies) there’s no judgement when a baby falls asleep, needs a diaper change, wanders off, or lets out a shriek.

Just bring a baby carrier and you’re good to go. No need for weights or kettlebells when you’re carrying baby weight, but in case your baby does fall asleep or isn’t feelin’ it, they’ve got ’em.

Just as important as the exercises is stretching, which Rachel incorporates throughout the class. You won’t be tight, but you definitely may be sore after Baby Strength Training!

One Healthy Breakdown: somethin’ about working out with babies makes a tough workout cute.

Super Yummy Energy Bites

Introducing your new favorite {super yummy} snack. Great for breakfast, pre and post-workout snack, and sweet treat, these puppies are full of power and flavor! Also, they taste like cookie dough…Just wait. Luckily, you only have to wait 10 minutes to enjoy these cute little nibbles!

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Ingredients: (makes about 15 bites)

  • 1 cup raw oats
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla extract
  • 1/4 cup nut or seed butter of choice
  • 3 dates (pitted)
  • 1 tablespoon hemp seeds
  • 1 tablespoon chia seeds
  • 1 tablespoon shredded coconut
  • 2 tablespoons goji berries and/or apricots (can use raisins or another dried fruit)
  • 1/4 teaspoon sea salt (optional)
  • 1 tablespoon high-quality protein powder (optional for additional protein/post-workout)

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Combine coconut oil, nut butter, vanilla, dates, salt, and half of the oats in a food processor or Vitamix. Once smooth, add the remaining ingredients and pulse until the mixture is consistent, but not completely smooth. Remove mixture and roll into balls about the size of a golf ball. Plate them in the fridge and let sit at least 10 minutes. Devour. You’re welcome 🙂

Optional add-ins for varied flavor: 1 teaspoon matcha powder, 1 drop peppermint oil, 1 tablespoon cacoa nibs or dark chocolate chips, 2 tablespoons pumpkin, 1/4 lemon, 1 slice ginger, 1 teaspoon maca powder, etc. These babies are super versatile – get it?

(*if mixture is too thick to form, add a tablespoon of water or two)

One Healthy Breakdown: enjoy ’em while they last!

Not Your Average TRX Class, Not Your Average Trainer

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I finally got to take Linda Silich’s TRX class at Studio 89 (Claypit Road, Sag Harbor.) This is not your average TRX class, because Linda is not your average trainer. The class is a lot like Linda: a whole lot of goodness packed into one. From kickboxing to dancing, sprinting, and of course tons of TRX strength-training, Linda’s regulars know that anything and everything is fair game.

IMG_1413We warmed up with some cardio and then stretched using the TRX bands. TRX allows for a unique workout, conventional strength-training in an unconventional way. We went through the standard strength-training moves to target different muscle groups; biceps, triceps, squats, etc. The difference with TRX is that you’re really creating more resistance by loading the bands with your own body weight.

Linda pushed us through three levels of intensity for each move, so that we could challenge ourselves and modify accordingly. I’ve noticed with TRX, it doesn’t feel like it gets progressively harder, it’s almost more of an instant discomfort that tells you you’re doing it right. Seems backwards, but it’s effective, that’s for sure. When we pushed into the tougher modifications, my glutes or triceps instantly felt the work. And then we pushed and pushed. And pushed. Linda does the moves right alongside you, keeping an upbeat demeanor and a smile throughout the class that made me want to stay at her level.

You’ll never be bored training with Linda. She brings enough energy for the whole class to feed off of. She’s friendly, upbeat, fast-paced, and funny. Yes, you’ll laugh, but her class is no joke. Did I mention that this particular TRX class included kickboxing, running, and sprinting? Seriously, at one point, we ran on the outdoor track behind Studio 89 and sprinted the last side of the track. Told you this class is non-conventional! I asked Linda how she runs through class with such a variety of ‘tricks’ up her sleeve. Depending on the class and the music, she’ll just feel something and go with it. Sometimes, she’s very musically driven and lets the beat govern the movement, other times, she’ll feed off of the class’ energy and modifications. She clearly has been doing this long enough that it’s second nature.

The music is always catchy, Linda’s vast taste is a pretty perfect compliment to her teaching style – anything goes if it gets the body moving. Linda’s the only trainer that will get Paddle Diva, Gina, off her SUP board…and that, my friends, is no easy task!

Ayayay, the last TRX segment was extreme. I have a feeling this is what the inventors of TRX were envisioning: sheer agony. We ended the class on the mat, feet suspended by TRX bands, doing plank exercises and push-ups. Ok, this is when I finally broke an intense sweat and actually wanted to shed a tear. I felt pretty capable throughout class until this last point, when my core and shoulders began to scream. Best way to whittle your middle? Get those TRX bands around your ankles, get down in plank and just hang out. Dare I say that this one exercise alone may make ‘typical’ planks and push-ups seem…easy? Cringe. Thankfully, the song ended and we moved on to stretching. I survived another one, phew.

On a personal note, Linda goes above and beyond in all walks of life. From running a business, (Groundworks Landscaping) to being a fabulous mom, teaching fitness classes, and being super involved in the community, Linda deserves a shout-out for being a huge inspiration!

One Healthy Breakdown: Linda is truly one-of-a-kind. Take a class with her and you’ll be instantly hooked on Linda and TRX!

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Physique 57: Pain Is Gain

Physique 57 is KILL-ER. Founded by Jennifer Vaughan Maanavi and Tanya Becker, Physique is a barre-inspired fitness technique meant to create a physique that combines the picturesque ‘dancer’s body’ with today’s strong, empowered women. Located in Bridgehampton, NYC, LA, and spreading, Physique is popular among celebrities, moms-to-be using the prenatal DVD right in their own living room, and everyone in between for good reason.

Focused on the large muscle groups, (thighs, abs, glutes, and arms) which burn the most calories, with small-twitch movements creates precision…and pain! Ok, I made it almost four sentences without saying the word pain. Yes, this is a painful class, but pain is gain. These tiny painful movements are killing fat, blasting cals, and toning the muscles. Physique 57 makes the claim of producing visible results in weeks and I don’t doubt it. The method is meant to strengthen and then lengthen quickly, with intervals of intense work followed by stretches to elongate the muscles and increase flexibility.
photo 1First, we warmed-up and got right into arms. I stuck with five-pound weights, which was tough, but doable (shockingly.) This may be the only part of class I’d label “doable.” We then upped-it a notch with push-ups and planks before our first of many sets of thighs…ah thighs. Enter, pain.

Just a few minutes into class, I was feeling the burn pain when Meredith said, “when it starts to get hard, we start to get negative. Stay positive! Thighs burn the most calories of any muscle group!” Easier said than done, but it was enough to push me through the set. Physique’s method of “Interval Overload” simply means pushing the muscles to exhaustion with lots of reps, and then some more after that, to really tone.

photo 2This isn’t exactly a ‘sweaty’ class, but it definitely gets your heart pumping. It’s the best of both worlds because you get your cardio and simultaneously sculpt and lengthen. This was my second “mixed” Physique 57 class with Meredith in Bridgehampton. If this is a “mixed” class, I can’t imagine surviving an ‘advanced’ class. The philosophy is ideal, though: you can always modify or take a quick break, but the class will always challenge you. It’s better to set the ‘barre’ high and modify than having anyone walk out of class thinking it was too easy. Yeah, that won’t happen. Ever.

Meredith is super nice and bubbly, but when class starts, she gets down to business. Why? Because she knows firsthand how effective this workout can be and she wants each and every member of the class to gain the maximum benefits. She explains that she’s looking for that shake, that muscle twitch to show that change is happening (yes, my muscles were a’twitchin.) Meredith has the grace of a dancer and the strength of a fitness professional. She clearly takes it upon herself to bring energy into the room and to turn each person’s muscles to jello. Physique 57 is tough, but Meredith’s personalized coaching and energy really make you want to take it one step further.photo 5Physique is really a full-body workout focused on hitting all large muscle groups. Your glutes will love to hate ‘pretzel’ and don’t even get me started on ‘waterski.’ I always knew waterskiing was not my sport and this has been re-confirmed. The back, obliques, shoulders, bi’s, and tri’s won’t feel neglected either, there’s something to target them all.

57’s perks? Strength, flexibility, bone density, body alignment, balance, and more. But, does it ever get easier? No. Never. In fact, it may just get harder as you get better. Meredith even admitted after class that she struggles during thighs when she is able to take the class herself. She said people look at her like “you’re an instructor, you should be able to do this easily!” but the point is: it never gets easy! I asked Meredith what makes Physique different from other barre classes; we agreed it’s the perfect combination of pace and intensity.

Physique 57 also sells their DVD’s and workouts online so that you can feel the burn pain right at home. What will you miss? The pressure of getting it right every time, Meredith’s awesome personality, and the space (ie: super-duper clean carpets and huge mirrors to watch yourself make that scrunched-up ouch face up close and personal.)

One Healthy Breakdown: Don’t let the ballet barre or the cute blond fool you, Physique 57 will make you work for that stretch and yes, you’ll gain from the pain.