Don’t Stop the Party!

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Thanksgiving is only three days away and to make sure you won’t regret taking that second piece of pie, heres a spinning workout to keep your heart rate and metabolism up. It’s called Don’t Stop the Party for a reason! Also listed is a treadmill adaptation for those of you who do not have access to a spin bike. Try it both ways and let us know which you enjoyed more or which was harder!

Happy Thanksgiving to everyone from XYB!

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Getting ready for the holiday season!

ImageThis weeks workout is called Get Movin’, it’s a spinning workout but don’t worry for those of you who don’t have access to a bike because theres a adaptation for the treadmill as well!  This workout will help to increase your metabolism so you can enjoy that extra piece of pumpkin pie come Thanksgiving. A few quick tips to keep in mind:

  1. Mindfulness: whether you’re eating a main meal or stopping to have a snack, remember to indulge yourself once in a while just in moderation
  2. Exercise habits: pick workouts to increase metabolism for example cardio intervals

Here's a playlist with a few of the songs mentioned above so you can get a feel for the kind of workout you're going to have!

[soundcloud url="https://api.soundcloud.com/playlists/13754582" width="100%" height="450" iframe="true" /]

Source: http://exerciseyourbeauty.files.wordpress....

Fitness Life Goal #51

0001Hb Every time I set out to do my own workout, I want it to be epic! I try to have something to motivate me into doing just one more set or holding something for just a lil bit longer. The other day I was motivated by athleticism, so after I taught Spin I did the following:

Leg Press

Barbell bicep curls --> upright rows --> back rows

Single Leg dead lifts

Tricep push ups

30 sec Side plank --> rear delt kettle bell lift in side plank

I did this circuit three times through, quickly, at 10-12 reps per exercise. Got my heart rate up due to no/little breaks and it felt so sweet when it was over...and best of all? It was over in 15 minutes!!  Give it a shot!!

 

Happy Weekend!

 

Boston Sports Workout!

slide finalThis weeks workout is inspired by our wonderful Bostonian sports teams! In light of the Red Sox making it to the World Series (woo!) and the Bruins starting off the season strong, these exercises will help change up your workout while rooting for your favorite teams and don’t think we forgot about football and basketball.  Although the Patriots have been “fumbling” a bit we have an exercise that will whip em’ back into shape and even though the basketball season hasn’t officially started we threw some exercises in for you Celtics fans as well! Baseball:  Sprints

  1. Start by warming up.
  2. Complete a 50 meter sprint
  3. Rest for 30-45 seconds
  4. Repeat 10 times

Football: High step-Plank-High step

  1. Start by facing a step or bench with both feet on the ground
  2. Step onto the step or bench one foot at a time
  3. Step off of step or bench one foot at a time and get into plank position
  4. Hold plank for 30-60 seconds (depending on ability)
  5. Repeat 10-15 times

For a more advanced version hold the opposite leg (not being used to step onto bench) at a 90 degree angle for 10-15 seconds then step back down.

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Hockey: Lunge Slides (with towels)

  1. On a smooth surface start standing with feet shoulders width apart and a towel or cloth under one of your feet
  2. Slowly slide your foot back until you are in a lunge position
  3. Slowly slide your foot forward until you are in starting position
  4. Repeat 10 times and don’t forget about the opposite leg

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Basketball: Shooting hoops

  1. Start facing a wall (approximately 5 feet away)
  2. With a medicine ball (using a weight you feel comfortable with) bounce the ball off the wall as if you were shooting  a basket
  3. Catch the ball off the “rebound”
  4. Repeat 15 times

Feel free to get creative with these exercises using weights or whatever else you can think of! It’s all about what you feel comfortable with.  Have fun and go Boston!

XYB has an intern! Meet Nicole! <3

Hello everyone! My name is Nicole and I am currently a senior at Simmons College studying Exercise Science. Ultimately my goal is to become a physical therapist but my heart is rooted in health and exercise.  All I pretty much need is a treadmill or an open road and I’m a happy camper, although I’m pretty much up for anything new.  I joined on as an intern for XYB in September and hope to entertain you all with my blog posts throughout the upcoming months. I was drawn to XYB because of the positive message that they’re sending to people.  I for one am not a size 2 nor will ever be a size 2, I have flabby triceps, and my thighs are always going to touch but hey what’s a girl do?  I wasn’t always happy with my body growing up but as I’ve gotten older I can honestly say that I’ve grown far more confident and comfortable in my own skin.  I found that my confidence came from acceptance rather than fitting into a certain size.

Keep an eye out for skinny cocktails, week and month long workout challenges and much more in the upcoming weeks.

New is Happening :)

I always consider Fall to be the start of the new year. The weather changes, school is in session, and things start to rev up! So here's the thing...I wear a lot of hats (not literally, although I do enjoy a good fedora) I'm an adjunct professor in Exercise Physiology at not one, but three universities in Boston, I use to work clinically but something in my schedule had to give, I still have private clients that range from extreme athletes to people with chronic illnesses, then to top it off I'm at some of the most inviting studios in Boston for yoga, Pilates, and spin.  Enter mouth drop here. It's not as crazy as it seems, it all works seamlessly and hopefully I will be able to give you more of a taste of it on this blog :) 232

Ok...so brainy and muscular...I got it :) Let's give you a little challenge to get you through the long weekend!

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