Want to stay committed to your fitness journey and avoid boredom? I know how easy it is to fall into a routine that eventually becomes a workout rut. Finding new ways to have fun while getting fit is something I always like to encourage my clients to do because I have been down that road before.
This summer Circle Line Sightseeing Cruises (Pier 83 at West 42nd Street) teamed up with Crunch Fitness to put together an innovative cruise series to get New Yorkers in shape all summer long with CruiseFit.
I loved the concept behind this experience largely because it is something I have never tried before. Workout enthusiasts got to enjoy the entire boat (all three levels), mixing and mingling and getting a killer workout. The crowd was diverse, with participants who appeared to be regulars and a few newbies like me.
The workout was scheduled to happen rain or shine, and fortunately we got clear weather to get the full experience of exercising outdoors. As we all waited to depart, the instructors entered the ship, and their enthusiasm changed the entire dynamic and eased the tension of any newcomers.
CruiseFit hosted two 30- to 45-minute workouts, kicking things off with a POUND workout, which I have been eager to try. The POUND workout was created by two women drummers and blends cardio interval training with using drumsticks to provide an additional challenge. Even with the confined space, everyone was still able to get an effective workout in that short period of time. Both the instruction and the music were upbeat and kept the intensity and moods high!
Guests were given a break to hydrate and take photos as we circled around the Statue of Liberty. I caught a few new friendships forming in the crowd, which didn’t surprise me since it was such a memorable experience. We were also given the opportunity to order healthy or alcoholic beverages, but many of the guests stuck to water until after the second workout.
Zumba was the next fitness session, and it appeared to be a crowd favorite. I like the variety of styles that were offered, as each instructor took turns working out the crowd.
I wanted to dive in and learn more about the series and how the public had been responding to this unique workout experience, so I took the opportunity to speak with Brookelyn Suddell, director of group fitness strategy and development at Crunch Fitness.
(Note: This interview has been lightly edited for clarity.)
Nadia Murdock: How has the public responded to the CruiseFit Series?
Brookelyn Suddell: The response from our members and the general public has been overwhelmingly positive. The uniqueness of the experience is in our Crunch brand identity to offer the most interesting, innovative, and fun fitness experiences we can dream up.
We had originally thought that this series would be desirable to tourists primarily, although most of our guests are locals who love being able to watch the sun set over their city while getting a great workout and having a great time!
Murdock: In what ways do you as an instructor help to make the experience even more unique than it already is?
Suddell: My team and I are always trying to create a unique and positive experience for our members and guests in and out of the gym. For this program specifically, we look to really connect with the guests on a personal level.
As instructors, it’s not often that you have extended one-on-one time with members and vice versa. So being able to really talk to them, see what they like, maybe take a few song requests, [and] even grab a drink with them offers a unique opportunity to take an instructor–member relationship and transform it into a friendship.
Murdock: What do you love most about teaching the CruiseFit Series?
Suddell: Tough one! My team and I love everything about it! We’re able to do what we love [and] share our passion with amazing people, and the setting is unmatched. Personally, I am really proud of this partnership.
The Circle Line team has been fantastic, and I think the program as a whole embodies everything we stand for here at Crunch: inclusive, innovative, creates a sense of community and camaraderie, and most importantly, it’s FUN!
I give this unique wellness experience a thumbs up, and I am hoping it will return again next summer!
Author: Nadia Murdock
As a health and wellness professional, I feel wellness is something that should be practiced both inside and outside of the gym, as it’s truly a lifestyle. In the past, when I limited my mindset to being fit only when I was at the gym I never saw lasting results physically or mentally.
Over time I learned how to train my mind and body for overall success. Trust me—this did not happen overnight and definitely took some time and discipline to master! Eventually, I realized I was practicing the following principles every day and I finally started to see the benefits I had been seeking for years.
Here are five ways I routinely train my mind and body outside of the gym and studio.
1. Inspiration Station
Finding sources of inspiration has always kept me motivated professionally, and I have adopted this same technique for my personal use as well. It could be anything from reading the latest plant-based cookbook to joining a webinar on wellness.
I find new ways to get inspired and excited about living a healthy lifestyle that ultimately keeps me focused by reminding me why I enjoy prioritizing health and wellness in my life. I especially enjoy meeting new people, learning their lifestyle practices, and weaving some of their ideas into my own routine.
2. Write this down.
I write stuff down all the time. My to-do list is a mile long! However, when I started writing down quotes and inspirational tips, it was really a game changer. Before I launched Nadia Murdock Fit full time, I was working a job I hated. During my lunch breaks, I would make it a habit to watch videos from Mastin Kipp. I was hooked!
I found myself taking notes and turned those nuggets of wisdom into a quick reference sheet. I put them on mini index cards and read them daily on my commute. This practice helped to create a positive mindset that empowered me to make smart wellness decisions each day.
3. Try new things.
I use to be such a creature of habit—and still can be at times. However, I find that when I try new things, whether it’s a new workout or a vegan restaurant, I get a jolt of excitement for maintaining a fit and healthy routine.
My nutritionist said she loves how open I am to trying new things, and I’ve learned that stepping out of your comfort zone is where you will see the real change in yourself.
4. No stress, no mess.
Looking back on my past behavior, I realize that I would adopt stress from others by either soaking up their bad attitudes or becoming reactive to situations that I really should have ignored. That’s why I am very selective about who I spend my time with and who I choose to speak to on a regular basis. If the conversation is not positive, I tend to take a step back.
There was a friend I had for a long time who regularly chose to talk poorly about other people when we got together. At the time it was not odd to me because I was young and hadn’t been exposed to other types of friendships.
After college, I saw the toxicity that the friendship entailed and over time decided to step away from the relationship. You should never feel bad about removing negativity from your life. This process isn’t easy, but you will know when it’s time; it just feels right. Because of my past experiences, I am more in tune with people’s energy. I listen to it when meeting new people and this has really worked for me.
5. Pump the brakes.
As a mom, wife, and entrepreneur I am always in “go mode,” trying to make every moment of the day count. This is still a learning process for me, as taking a minute to slow down sounds so much easier than it actually is. Through yoga, meditation, and deep breathing exercises I find that this task is becoming more attainable. As Lori Harder, the author of A Tribe Called Bliss, says, “Showing up with focus is the secret to changing your body and habits.”
Now that you know my five favorite ways to train outside of the gym, I challenge you to try one or more of these practices for yourself this week! Write down some inspirational quotes or positive affirmations, take a moment to meditate, or listen to a new podcast during your commute—you won’t regret it.
After struggling for years to face the woman she saw staring back at her in the mirror, Nadia Murdock decided once and for all that she would change her body (and her mind) for the better. Nadia became her own very first personal training client—and through hard work, the right mindset, and a little help from her loving support system, she was able to unlock the true potential that had been inside of her all along.
Although the road wasn’t always easy, Nadia has since become an author and fitness coach. If you’ve ever struggled with your outward appearance or feeling unsatisfied with your overall health and happiness, Nadia’s personal transformation journey is definitely worth your consideration.
How It Began
Your story is so inspiring. Can you tell me a bit about your personal fitness journey and how it all began?
I was fairly healthy before leaving home for college, largely because I rarely had access to bad foods in our home. It wasn’t until my freshman year of college when I had junk food at my fingertips—not to mention the excessive late nights and college parties—that it really started to add up.
I was unhappy with the college I had chosen, so I would pretty much eat all the time and watch movies. After transferring I would work out here and there but was not active enough to truly see a difference. My eating habits slightly improved but remained unhealthy overall. It wasn’t until my senior year of college (I explain this in detail in my book You Can Have It All) that I got serious about my food choices and exercise and started to train my mind so I could change my body!
When did you realize that you wanted to change your life? Was there a specific moment that lit your fire?
My fourth year of college allowed me to re-evaluate what I was eating and how I needed to clean up my lifestyle. My brother gifted me a gym membership and that was such a pivotal change in my life.
How did you turn these thoughts into actions initially?
I kept my own version of a fitness journal where I recorded motivational quotes, recipes, after photos to remind me of how far I have traveled in my fitness journey … and I really put myself out there taking every group fitness class imaginable.
What was the hardest part of your personal transformation?
Realizing these things take time and there is no quick fix! Because of that experience, it’s the number one lesson I share with my clients and students. Also, learning to stop comparing myself to others. Nothing is wrong with a little healthy competition—actually it’s a great motivator!—however it took some time for me to realize just because I am not size 2 doesn’t mean I am not healthy and fit!
Was there ever a time when you felt like giving up and returning to your old lifestyle?
Definitely! It was a few years after grad school and I landed my first full-time job. Over the years I became very unhappy in that position and as a result my old habits started to creep back in (similar to my college experience). Although I was still going to the gym, my physique reflected otherwise! I still remember looking at a photo thinking something had to change! I landed a gig as a fitness contributor for a blog and that really helped put me back on track. I started trying new classes, meeting new people, and surrounding myself with the right energy.
Barre
Why did you decide to become a fitness coach?
More and more people started asking me for fitness advice both through my column and at the gym. I had dinner with a friend visiting from out of town and explained my working situation and my love for fitness. She encouraged me and convinced me I could live my dream and I needed to pursue my passion in health and wellness. So I looked into certifications and went for it!
How did you initially discover barre?
I was mainly teaching Zumba classes and I was looking for a way to diversify my teachings. I had taken a few barre classes on my own as a student and really loved the variety of the workout. As a fitness writer I had come in contact with several barre professionals and actually pursed my certification through Beyond Barre, who I had interviewed in the past.
I gravitated to the concentration on form and the variety that the certification offered. It was an excellent stepping stone for me to create my own classes. Since then I have received continuing ed certifications with Barre Variations and BarreAmped BOUNCE.
What keeps you coming back to barre?
I was originally drawn to barre as a way to add variety to my teachings. It then became the perfect option for me while I was pregnant with my son. Not only was barre perfect during my pregnancy, but post pregnancy too. Barre can be taught in so many different ways and styles; no workout is the same!
What do you enjoy most about being a fitness coach?
Hearing about everyone’s transformation. Whether it’s how much stronger they feel or how clothes fit them better, knowing that I helped to make a difference in someone’s life means a lot!
What other types of physical exercise do you enjoy outside of barre?
I make it a point to still find time for my own personal workouts outside of barre, which include spin, BODYPUMP weight lifting classes, Zumba, and BODYATTACK, which is like kickboxing.
Motherhood and Words of Wisdom
What is your personal training philosophy?
I really like to keep my relationships personable; it truly resonates with my personality. I also make it a point to customize my programs. There is no cookie cutter approach at Nadia Murdock Fit! My mind and body program digs deep to discover what obstacles and mental roadblocks are preventing each individual from achieving their goals. It worked for me and I created it to help others, hence my tagline: #trainyourmindchangeyourbody.
What words of wisdom or encouragement do you have for other women who are starting their health and wellness journey?
Don’t give up, don’t get discouraged, try to remain positive no matter what! A lot of people may not be supportive during your transformation. Do not allow that energy to derail you from your goals.
How do you balance motherhood with your career, training schedule, client needs, et cetera?
Oh—this is a big one! I am still figuring this out but it definitely takes a team to make it achievable. My husband and mother have been very supportive, and we all work together to make it happen! I think making any kind of time for myself is so vital and makes me a better mom.
What is your advice for fellow mothers who want to change their lives—especially when it comes to their experience of health and wellness—but who may feel discouraged due to time constraints or feelings of guilt about taking time for self-care?
Again, I’m still figuring this out! I think a lot of things as a mom—especially a first-time mom—are ongoing learning experiences. I do feel it’s not only important for moms but great for children to witness self-care! They are truly sponges and if they learn this important lifestyle lesson firsthand, they are more likely to make it part of their own lives.
One of your qualities that I’m always drawn to is your positivity and sincerity. How do you stay so positive and emotionally intelligent?
That is a really sweet thing to say, thank you! I think kindness goes a long way, and I feel good when I can make someone smile or improve their day in some way. I went through a period in my life when I wasn’t always so positive. Looking back on it now, that was a result of unhappiness in either my career or health journey.
Positivity is now a part of me for many reasons—most of all gratitude. When you can be thankful for what you have it’s really easy to be positive. I also think weeding out negative energy is a must in order to be the most positive version of yourself.
I see on your website that you’ve recently launched the NMFit Mind & Body Podcast. Could you give our readers a sense of what they can expect from your podcast?
Yes! The NMFIT Mind & Body podcast launched back in March. My goal was to bring some of my online interviews into an audible version. I focus on different topics with my interviewees, ranging from reiki to female entrepreneurship. I also include my own personal chats because I wanted to offer another opportunity for my audience to get to know me on a personable level. Have a listen! It’s like chatting with your girlfriends—perfect to listen to during your next run or commute to work.
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Barre changed my life. Literally changed my life! When I decided to get certified in barre I had no idea what life had in store for me. I had already fallen in love with barre as a student and was looking to broaden my expertise as a fitness instructor. Upon completing my certification I learned that I was expecting and I couldn’t have been happier.
It’s funny how things work out: I wound up teaching through my entire pregnancy (up until a week before delivering!) and the experience really helped me to have a greater appreciation for movement and my changing body both pre- and post-pregnancy.
What is barre?
Many people who have taken my class assume walking into the studio that barre will be an easy workout. Before we begin, some even consider it their light day for working out. The response I have gotten post workout, however, is actually the exact opposite. Barre is a challenge and definitely transforms the body! Mores specifically, the textbook definition of barre is “ballet-inspired workouts that utilize a ballet barre.”
Now what is barre to me? I consider it a dynamic and challenging way to engage the entire body not just physically, but mentally too. The most amazing thing about this style of fitness is that it can be taught in so many different ways. I like to teach my classes with a bit of a challenge and intensity. Women (and men) who may not have considered utilizing unique fitness tools like the gliders and resistance bands I introduce in my classes to shake things up become hooked!
Barre challenges the body in a unique way, zeroing in on those smaller muscle groups.
The majority of classes mix elements of pilates, dance, yoga, and functional training, all with motivating music. It also offers a sense of community and built-in accountability partners. I have even found students bonding with one another as they count through the reps with me. Friends are made before my eyes. It’s actually a beautiful thing to see.
Mind and Body Benefits
Body Confidence
The amount of confidence that I have seen shine through some of my students is incredible! I often hear things like:
- I work out all the time and I don’t see a difference, but barre is my game changer.
- Barre has helped me set personal goals like wearing a sexy dress to my next high school reunion.
- I couldn’t fit into this dress before but your barre classes helped me! Look!
No matter what the goal, big or small, many of my students are on their way to achieving what they have set in mind and are feeling good about themselves while doing it!
Functional Fitness
As we age, we overlook the simple daily tasks that can potentially become difficult without proper exercise and nutrition. I have a 50 plus grandmother who takes my classes religiously. She couldn’t do a sit up or hold a plank before taking barre as she suffers from back pain and vertigo. Now she is one of the strongest individuals in my class. She is proof that through consistency and truly pushing yourself each session you will see your strength change.
Active Mom
Personally speaking, I was blessed to be able to teach barre my entire pregnancy and because of that I have been an active mom since day one. It was important to me to be able to be out and about with my son, showing him the importance of being physically active and enjoying fresh air regularly. Barre allowed me to transition back to a regular fitness routine effortlessly and increased my postpartum strength immediately. I even do resistance band workouts at home and find my son looking with amazement and curiosity, which motivates me daily. I always want to set a good example of maintaining a healthy lifestyle for my son and his future, and my involvement with barre is helping me do that.
My Top 4 Go-To Barre Moves
1. Relieve Bicep Curls
This traditional move offers so many benefits and can easily be spiced up with relieves! Using two- to three-pound hand weights, the class will perform a series of bicep curls while remaining in relieve (on toe). This takes a lot of concentration and focus, really tapping into the idea of mind over matter. Perform this move for 3 sets of 8 to 12 reps.
2. Planks with Resistance Band Tap Outs
This is one of my favorite moves! During the ab portion of my class I have students perform traditional planks but add a bit of variety by including resistance bands. After holding the plank for a specific duration of time, I have them perform alternating tap outs with resistance bands around their ankles. Planks can be done anytime, anywhere—it’s one of the reasons I love this move so much! Hold the planks for 30 seconds, performing 15 tap outs between each set. Do this for three sets.
3. Ballet Jacks
For cardio bursts, this is my go-to move! Starting in grand plie, the class will jack their feet in and out while keeping their arms straight out to the side at shoulder height. With each jack in, the hands come in to meet the chest. This helps to warm up the body and get an extra burn! Perform 8 to 12 reps for 3 to 5 sets depending on your experience level.
4. Grand Plie with Heel Raises
This is another traditional move that can be done with or without a barre, making it great for at-home workouts! While standing in grand plie (second position) your legs are wide with your knees turned out with a slight bend. I have my students lower the body to the point where they feel the muscles working. Once that is found, they begin to alternate their heels with with raise into relieve. (I even throw in few pulses and bands from time to time!) Execute this move for 8 to 12 reps for 3 sets.
Now that warmer weather is here, skipping your regular workouts in lieu of pool lounging can become more tempting than ever. Instead of forsaking your fitness routine, simply switch things up by making the great outdoors your personal gym.
There are a number of advantages that come from getting fit outdoors, including improved mood, connecting with mother nature, and a good dose of vitamin D! Here are some of my favorite barre moves that you can take outside for a mini workout routine.
Warm Up
Before you get moving, you need to warm the body up! Start with the exercises below before you dive into your full workout.
- To set up for open–close, start in first position by bringing your heels together and turning your toes slightly out. Make sure your heels are together and your feet look like the letter V. Close both feet until they are parallel then open them up again, returning to starting V position. Perform this sequence for 15 reps.
- March in place for 30 seconds, breathing deeply through both your inhalations and exhalations. Bring your arms overhead with each inhale and back down by your sides with each exhale for the full 30 seconds.
- Start rotating your head in a circular motion toward the right for a count of eight, then reverse—rolling your head to the left for a count of eight. Repeat this sequence for a total of two sets.
- Take the endurance up a notch by performing ballerina jacks. Starting in traditional plié position with your legs wider than your hips. Turn your knees out slightly and bent until you are in plié position. Jump in, bringing your feet together and your arms overhead, then jack your feet back out. You’ve completed one ballerina jack! Do this for 15 reps.
My Favorite Barre Exercises to Take Outside
[sol title=”Beach Ball Crunches” subheader=”Ideal Location: Poolside”]
While lying flat on your back, place a small beach ball between your calves near your ankles. Keep your legs as straight as possible. To modify, simply bend your legs to assume a tabletop position.
Perform a traditional crunch for eight reps by placing your hands just behind your ears and keeping your elbows back. (Try not yank on your neck and avoid pointing your elbows forward.) Next, lower your body back down to your starting position while keeping the beach ball in place. Squeeze your legs together for a count of eight. Both moves together make one full rep; repeat for a total of eight reps.
[sol title=”Opposite Arm–Opposite Leg Reach” subheader=”Ideal Location: Beach or Hilly Spot”]
This is extremely challenging if you opt to do it on uneven terrain like a sandy beach or a hill. Staring on all fours, make sure your hips are centered and your shoulders, elbows, and wrists are aligned. You will begin by extending your right arm and left leg straight out simultaneously, reaching away from the body. Keep your fingers close together and your toes pointed away from your body.
Slowly drive your right elbow in toward the center of the body to meet your left knee while engaging your core to maintain your balance. To complete the movement, return your right arm and left leg back to your starting position. That makes one rep; repeat this movement for eight reps. Perform for three sets before switching to the other side.
[sol title=”Tree Trunk Wall-Sits With Alternating Heel Raise” subheader=”Ideal Location: Park or Backyard”]
This move is great, because all you need is a tree that can support your body weight. So no excuses, ladies! Another thing I love about this movement is that you can get friends and kids involved to make it more challenging and fun.
Find a tree trunk that is smooth enough for you to place your back against. Slowly slide your body into chair pose with your back against the trunk, getting as low as possible to achieve an optimal challenge. Once you have found a height that is good for you, check your form by making sure your knees are bent in a perfect 90-degree angle. Holding this modified wall-sit, begin bringing your right heel up until you are on toe (relevé position). Gently lower and switch to the other side, raising the left heel. Continue alternating the heel raises for eight reps. Rest and repeat for a total of three sets.
[sol title=”Plié Squats With Water Cooler” subheader=”Ideal Location: Campground or Picnic Spot”]
No weights? No problem! There are so many things you can use as a source of weight when spending the day outdoors. Give this move a try during your next camping trip or picnic.
Place a moderately heavy, medium-size cooler in front of you (to decrease weight, remove food, ice, and water as needed). Stand behind the cooler in plié position with your feet wider than your hips and your knees slightly turned out. Bending from your knees, lower your body to pick up the cooler (resist allowing your knees to extend beyond your toes and try not to round your shoulders or arch your back as you reach).
Return back to starting position while still holding the cooler for one complete rep. Repeat for 10 to 15 reps. Want to kick things up a notch? Repeat for three sets!
[sol title=”Incline Push-Up With Leg Pulse” subheader=”Ideal Location: Park or Trail”]
All you need for this move is a sturdy park bench! (For an optional modification, add some ankle weights or resistance bands to turn up the heat.)
Placing your hands wider than shoulder-width apart on the edge of the bench, lower your body down toward the bench as you would when performing a push-up. Focus on lowering your chest—not your head—toward the bench. Push your body back up to your starting position to complete one rep. Repeat for a total of 10 to 15 reps. Note: Beginners should use the back of the bench for a higher incline, while intermediate to advanced barre lovers can use the front of the bench for a lower-incline option.