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Never wear an iPhone arm band again!

June 17th, 2014 3 Comments

I can’t stand wearing those iPhone armbands when I go for a run or workout in the gym.  Reluctantly, I slide my phone into the waistband of my pants or the strap of my bra.  No, I don’t care how weird it looks.  This solution is much more comfortable than those arm bands.

Thankfully there is a new solution on the market: The FlipBelt.

 

GENIUS in my opinion:

  • FUNCTIONAL: holds all of my stuff w/access for my earbuds to come out.
  • FITS TIGHT: spandex lycra blended belt sizes range from XS – XL
  • FASHIONABLE: comes in 10 colors and looks like part of your workout pants
  • AFFORDABLE: $29

Buy one online here.

Here’s a video intro.  A little lo-pro, but they have to start somewhere!

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Bored on the treadmill? Not for long!

April 21st, 2014 No Comments

For me running on the treadmill is like eating carrots.  I know it’s good for me, but I just won’t do it, unless it’s mixed in with other stuff.  Like my BLAST900 classes in Atlanta.  They made the treadmill challenging and even fun.

In this #Burn100 episode from SELF magazine (see my faves here), David Siik “The Treadmill Guy” from Equinox WEHO, shows you a few ways you can change up your treadmill routine.  Remember, it’s the change in the exercise that’s challenging, and it’s the challenge that causes physical, mental, and emotional change.

I love his first move in particular because the movement of your arms really focuses on working your delts and rhomboids, contracting the muscle groups in a way you normally wouldn’t.  Totally stealing that one for my class :)

 

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10 minute lower body cardio circuit to #BURN100 calories

March 3rd, 2014 No Comments

Lacey Stone is one bad ass chick.  I hung out with her on set, and she is a killer trainer.  In her episode of Burn100 she takes you through a series of fairly simple moves that combined as a circuit will get your heart rate sky-high.

There’s no equipment involved so you can do this ANYWHERE.

At this moment in my fitness regimen, any cardio that isn’t SOULCYCLE is always a challenge. I’m starting to sweat just watching the video.

 

 

 

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More than a sports bra

November 4th, 2013 No Comments

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How cool is this sports bra? It’s function might jump out at you, so I’ll tell you why I like.  When I lift weights or jog, I put my iPhone under the strap of my sports bra.  Not a good idea for so two reasons: falling on the ground and sweating into the speaker.  I’ve cracked several and actually broke the speaker once.

This Colosseum sports bra solves my problem!

I can’t seem to find it online for you to buy, but you could always call a store and order it.  I know Luke’s Locker in Houston would do that for you.

Otherwise I’ve noticed sports bras getting a little more stylish and even sexy in their cuts.  Check out these from Onzie.

Onzie sports bra 1 Onzie sports bra 2

Onzie sports bra 3

 

I actually have the top one in a different fabric.  It offers enough support and is super cute under tanks with no back (My fave way to cut up my SC tees.)

Browse the Onzie selection here.

 

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This week’s challenge: Sweat x2

October 14th, 2013 No Comments

SOULCYCLE INSTAGRAM PHOTO

 

Yesterday, 57 minutes through a 90 minute power yoga class, totally worked over already, I laid down in a pool of my own sweat that covered my mat from end to end.  Not exaggerating.

It felt AWESOME.

I’ve been on a yoga kick for the last two weeks so I welcomed the challenge to deepen my practice. What ended up happening was the stretching of my patience to stay not just focused, but in the room. I made it through, and stumbled out of there with a great senses of satisfaction!

When I teach at SoulCycle, I sweat a lot.  In fact, I find it fun to watch it fling around as I ride or move the weights.  But my body is so accustomed to the work that the exercise isn’t mentally challenging for me.  On the other hand, the ride is absolutely provocative and spiritual when I put my issues on the wheel and grind them out.

This week I’m challenging you to do a workout to the point you are TOTALLY drenched.  Push your mind to the limit.  So I’m not talking pit sweat or a little circle on the middle of your t-shirt.  Drenched as in I-can’t-leave-the building-with-these-wet-clothes-on situation.

What workouts are going to get to that point?  Mostly cardio and high intensity interval training.

  • Spinning
  • Kickboxing
  • Running
  • Stairmaster
  • Rowing
  • Step (do gyms still offer this?!)
  • Crossfit
  • Circuit training (BLAST900 in Atlanta, Level10 in Manhattan beach are my faves)
  • Yoga (Hot8 in Santa Monica, Equinox in WeHo, Joy Yoga in Houston, Atlanta Hot Yoga)

And I want you to do it twice.  In one week.  See if you can distinguish a change in the first and second time.  How do you feel about the workout and effort you put forth?  Take the time to sit with your accomplishment and feel the power it can have over your body and mind.

There are so many benefits to sweating and getting your heart rate up.

  1. Ignites endorphins 
  2. Revs up your metabolism
  3. Detoxes your organs quickly
  4. Controls your body’s chemical balance
  5. Burns more calories
  6. Allows fat to become water soluble and leave body
  7. Opens pores and helps get rid of acne
  8. Prevents kidney stones
  9. Strengthens your heart

In doing research for this post (also see this article), I ran across this familiar face on FitnessMagazine.com:

Charlee in Fitness Magazine

 

That’s my girl Charlee (SAMO, BWOOD, BVHL studios).  She’s a killer instructor and obviously stunning.

(High On Sweet via SoulCycle Instagram)

 

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One of the most accessible workouts you can do anywhere

December 17th, 2012 No Comments

Is….???

Do you know what I’m going to say?

You do, and if you’re like me, you’re not a fan of it.

Running!  or Jogging!

All you have to do is slip on your shoes and go outside.  You can do it anytime, anywhere, which means it’s the LEAST we can do to get our heart rate up everyday.

The problem is that even though it’s an innate activity, most of us don’t run properly to make the workout effective or safe for our body.  For example, I’m a heal striker; I land on my heel and roll to the ball of my foot.  And I wonder why I have lower back pain!  Of course there is more to that ailment, but landing on the heel of your foot is terrible for your joints and back.  The impact sends shocks through your whole body.  Ouch!  So I’ve been trying to change my technique to the one Nicole explains above.  It has been a challenge to make the switch, but I am willing to go to any length to make sure I’m protecting my body.  That’s what 12 years of constant pain will do for you.

Watch the video, see what kind of striker you are, and notice her pelvic and shoulder form.  Of course your core plays a big roll in helping you lift your knees.  And finally, head position, which I never really thought about!

(video via BLAST900 blog where I help contribute content)

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Training my body to burn fat not sugar

August 20th, 2012 3 Comments

When I think fat, the gym is THE LAST thing that pops into my mind.  I see bikinis and cupcakes….and wine. (How did I forget that one in the pics?!)  I want to eat cupcakes, drink often, and look good in a bikini, all of which screams to me crazy CARDIO, not a nice and steady aerobic workout where I barely break a sweat!

As Hilary my nutritionist tells it, I would be wrong.

My second thought is to lift weights and build lean muscle because it burns 35-40 calories a day, while fat only burns 5.

Hilary says I’m getting warmer!!

While I hate to admit it, and I have even been hesitant to accept it, Hilary’s philosophy on staying lean makes sense.

70-80% of your exercise should be Aerobic

20-30% should be Anaerobic.

Aerobic means keeping your heart rate in zone 3**.  For me that is 145-165 beats per minute.  Anything over that is zone 4-5, anaerobic crazy cardio.  If we as women do too much cardio we train our body to burn sugar, not fat.  This would be ok if we didn’t eat any fat I suppose, but fat is important to keep us full and our blood level stable.  In other words, keep us from being cranky bitches.

Now let me explain from Hilary’s METABOLISM perspective.

Your metabolism is like fire and it needs oxygen for fuel.  Intense cardio workouts that keep you breathing heavy don’t let you to take in oxygen without blowing it out instantly.  A steady zone 3 workout, however, allows you breath in oxygen and let your body use it as fuel for your metabolism.  So the more oxygen you get in there, the more capable your body will be to burn fat.

Here’s the new schedule she has set for me.  I’m not a fan, but I’ll try it.

  • Monday & Wednesday:  BLAST class, Spinning, or weight lifting with sprinting intervals at the end.  Objective: get muscle groups fatigued to SORENESS.
  • Tuesday, Thursday, Saturday:  Zone 3 – jogging, bike, treadmill, elliptical for AN HOUR! How boring. Plus Yoga if I want.
  • Friday:  Lifting weights in Zone 3 and fatiguing muscle groups that did not get attention.

**Knowing your heart rate and VO2 zones is KEY to all of this.  If that’s over your head (I’m right there with you), get your heart rate monitor and have it set to your body.  The Age/Heart Rate Zone chart is based on averages, not the size of your own heart, which is what it’s all about.

 

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You CAN get a solid workout in on a family vacation. I’ve got the numbers to prove it!

July 2nd, 2012 2 Comments

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Last week I was on vacation with family and let me tell you, it’s the most exhausting thing I think I’ve ever done.  I need a vacation after being on vacation!  With the kids up at the crack of dawn, everyone wanting to go in different directions, plus the environmental elements –  98 degree blistering heat and ocean salt water – I was hardly able to move by 3pm.

BUT! I felt better the days I was able to exercise in the morning or late afternoon. Considering the exhaustion, I’m not sure why, my legs were dying after countless hours at the beach….but I really did appreciate getting my heart rate up and clearing my head.

Because we had kids with us, I knew I would be active anyway, but additionally I had a plan and a goal.  The week before we left, I worked out hard Monday through Friday without taking a day off (which is usually Thursday).  Because my body was worn out by the weekend, I was happy to give myself a much needed 2 day break when we began the trip.  I brought my heart rate monitor and decided I would do whatever workout felt right and would strive to burn at least 400 calories in 1 hour.  Here’s how my workouts went:

  • Monday:  Pure Barre class and 1 mile run (approx 580 calories)
  • Tuesday: 1 mile run, lifting chest and back, 1 mile run (approx 500 calories)
  • Wednesday: Nothing
  • Thursday: 30 minutes on the treadmill, yoga (approx 600 calories)
  • Friday: Nothing
  • Saturday: 1 mile run, shoulders and abs, 1 mile run (approx 650 calories)

For all 4 workouts I actually exceeded my calorie burn.  Even though the Pure Barre class was easy and totally boring, it still helped me reach my goal.  The outdoor runs in the heat were really challenging and it helped me mentally to know they weren’t very long.  The treadmill workout was a killer because I decided to do running uphill intervals.

Precor Treadmill stats

So in 30 minutes I stayed in zones 4 and 5 (aerobic) with my heart rate and burned 422 calories, which is pretty amazing for me.  On Saturday, when I took the headline photo at the top, you can see I burned 687 calories in about an hour and a half.

NOW I KNOW WHAT YOU’RE THINKING:  Of course I found time to workout because I always do.  Normal people don’t do that on vacation.  I have to tell you, that’s just not true.  In the mornings, mommies and daddies were pounding the pavement on rigorous runs and packing themselves into the gym to get in their workout before the day began.

Runners on vacation

Trust me, I know it’s hard to get going, I had to force myself to exercise, and I never regretted it!  If you you need some inspiration, browse my archives for exercises and tips and click here for my vacation workouts.  You have options, you just have to want to take them.

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