No more excuses! Reasons why we don’t work out (whether you want to admit it or not)

Let’s face it, we’re all guilty of coming up with an excuse or making believe we have a real reason not to work out when we’re probably just being lazy.  But the hard truth is there is a solution to anything we can come up with no matter how hard we try. “There’s always tomorrow”  Ahh.. procrastination at its finest but seriously… Just do it!

“I don’t know where to start”  A common problem among newbies.  Set small goals for yourself so you don’t get  to overwhelmed.

“I don’t have money to join a gym”  Thank god for Youtube.  Look up some tutorials on different exercises you can do at home or outside.

“I don’t have any time”  Take the stairs instead of the elevator because as much as we like to think that that one flight of stairs will kill us, it won’t.

“I don’t know what I’m doing”  Don’t be embarrassed! There’s no shame in asking for help.

We're all beautiful so feel good, spread the love, and last but not least have fun!

Top fitness trends to change up your workout!

People across the US are changing up their work out regimens with new fitness trends like mud runs, Crossfit, spinning, and dance fusion. Between the mud, obstacles, and the fact that it’s completely badass, mud runs like Tough Mudder challenge even the most fit athletes.  Besides being physically challenging mud runs test you mentally as well, allowing you to push yourself farther than you thought possible.

At only seven years old Crossfit has become a nationwide phenomenon.  Heavy lifting is not only limited too or associated with body builders anymore!  Crossfit gives you the ability to master weight lifting skill sets that you can do at the gym or at home by yourself.

Although spinning has long been around in the fitness community the industry has revamped its image producing new types of spinning like soul cycle and fly wheel.  Although no soul cycle or fly wheel studios have opened in Boston, we do have The Handle Bar, which is one of Boston’s top cycling hot spots.  The Handle Bar offers classes for all levels and incorporates weighted bars for a full body work out.  Get ready to sweat and have fun during this intense and exciting class!

Sick of Zumba? Then try Doonya or Groov3.  These California native dance classes give a whole new meaning to dance fusion and quickly spreading across the United States.  Doonya is a Bollywood inspired fitness class that uses traditional dance moves to get your heart up!  And there’s nothing like a live DJ to keep you motivated with great music and intense moves when you visit a Groov3 class.

A Lot of Stuff!!

So exciting...I have been formally asked to teach at the graduate level at Northeastern University!! What class? Physical Activity and Exercise: Effects on Musculoskeletal Health and Disease

Right up my alley! I am very excited to set out on this new adventure at my graduate Alma Mater...let the planning begin!!

 

Oh for spin tonight...I am featuring these guys. They ROCK! [soundcloud url="http://api.soundcloud.com/tracks/91195558" params="" width=" 100%" height="166" iframe="true" /]

With a Twist!

When I first moved back to Boston I was bar-tending (okay I was a waitress who occasionally tended bar haha). One night my roommates came in and everything they order came "with a twist!" I do not know what made me remember this the other day...but I figured why stop with cocktails...let's twist up your push-ups!!

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Start in plank, draw opposite knee to opposite elbow, extend the leg (this is intense & totally feel free to stick with just this) with the leg extended add your push up and return to the starting plank position. I like to alternate sides each rep.

Rock it & tone your abs & arms at the same time!!

Quick Outdoor Workout!

Getting out and enjoying the sun! Let's do this! Start off in dolphin plank to start to heat up the core...try holding for a full 30 seconds (if not take it in mini-chunks of time) Getting into the obliques take small dips from side to side with the hips. 10 reps to either side...remember slower is better make sure to avoid momentum!

Totally finish off you love handles: get into a side plank, then take your top hand and place it on your bottom wrist, lift and lower the hips 10 times before repeating it on the other side.

Enjoy the results!!! <3

 

A Bit of Hill Work

My sneaks were just looking so lonely & my mind was just so jam packed full of ideas/worries/other craziness that I had to give in to my run today...     So my brain was getting in the way of everything that I was trying to accomplish today. I looked into the other room and saw my sneakers just chillin’ by the door, and I thought, “Yup, a run looks pretty awesome right now.” I literally dropped everything put them on and went for a run (OK I hate actually admitting that 90% of the time I am dressed in workout clothes...however this most certainly was one of those times so no wardrobe change was necessary).

In my spin class hills are king and that is no different when I go out for my runs. I dunno, maybe it is because I grew up in Vermont, maybe not, but whatever the reason I seek them out. There is something about the grit needed to get up them and the overwhelming sense of accomplishment when you get to the top. Not to mention, come on they are GREAT for toning glutes and thighs...oh and calves...OK they are awesome for your legs in general. But just like in life, they take work and determination to climb and sometimes at the top you are given a great view from up there. 

This is the View from the bottom...doesn't look that bad from here

The View is always found at the top of the hill...not the bottom :)

The next time you are out running, do not avoid the hills, embrace them! I like doing a block loop when I find one that I really like, try attacking the hill 4 times (aka 4 times around the block), each time with a new sense of determination and power.

 

Round 1- getting the lay of the land...just run straight up the hill, fast or slow it is a great way to get acquainted and respect it

Round 2- walking lunges...seriously do you know how many walking lunges it took me to up this one?!?! It may take MUCH longer to get up the hill but think of it as a “stop and smell the roses” type of thing

Round 3- side shuffles: half way up looking one way and half way up facing the other. Great for the abductors as well as the adductors (inner and outer thighs)

Round 4- SPRINT! Especially after the first three rounds your “sprint”may not be a speedy as you would want to go but feels great!

 

No matter how badly your day has been up until that point it is all about the feeling you get when you reach the top! Refreshed, Empowered, Renewed!

 

Enjoy! The Sky is the Limit!

 

 

 

 

 

 

Pilates Time!

Some people may think of “core” as a synonymous word for “abs.” That is not entirely true...half right but think of core as encompassing your front, back and sides of your mid-section. If you are currently wired to think that a good “core” workout consists of 100 crunches through it out the window! You will not do a single crunch today and I promise you will feel the burn more!!! Hip series: Pilates time! For myself I did not see real transformations in my body until I started doing Pilates. It was just that style that worked for me and I began to feel better & stronger way before those results came to the surface. Starting with the position pictured below: flex the foot and lift straight to the sky (watch the big toe that it is either facing straight forward or slightly downward)-10 reps. Turn the big-toe slightly downward towards the floor and repeat those 10 reps lifting your outer ankle bone towards the sky. Last thing I promise: point the toes and make a small little circle with the leg (keep the glutes squeezed so the hips are not the source of the rotation) 8 reps in one direction and 8 in the other. Shake it out. Repeat on opposite side. 

Dolphin plank - hold for at least 30 seconds. Without releasing/dropping down spin to the outside of left foot and lift your right arm towards the sky for a side plank- 20 seconds and without dropping down switch to the opposite side (repeat 3 times on each side).

For added difficulty lift the top leg while you hold your side plank

   Ending with bridges that not only tone the glutes and hamstrings but also engage the low back as well. Begin with your feet firmly planted on the floor, lift the hips towards the sky and hold for at least 30 seconds. If this is too easy for you place all of your weight on your right leg and extend the left towards the sky. Slowly lower the left leg so that both thighs are in line and again lift the leg towards the sky- 10 reps on each side.

Hope you enjoyed! Live Life Actively!!!

Cheers