I had just completed my first step class in quite some time when an unfamiliar but friendly face approached me.
“Congrats!” she said cheerily. “It’s so exciting to be starting a new healthy lifestyle.”
The thing was, I wasn’t starting anything.
I had been coming to this particular gym for more than a year; I’ve been exercising regularly since high school. I frequently attended other fitness classes, worked with a personal trainer, and kicked my own butt on the days those other options weren’t available. The only thing I was getting started with was trying to overcome my lack of coordination and rhythm—hence, the addition of step class.
All this flashed through my mind as I looked at the sweet face in front of me. I knew this person hadn’t meant to be offensive, but there was only one explanation in my mind: She had looked at my size-16 frame and assumed that I didn’t have an ongoing, long-term fitness routine.
Despite being annoyed about being on the receiving end of that woman’s comment, I’m guilty of doing the same thing myself. Judgment in the gym is everywhere. People who are plus sized might be the most self-conscious about walking into the weight room, but the truth is that those judgy feelings can flow in every direction.
Ideally, we would all just focus on ourselves at the gym. But whether you’re jogging on the treadmill, taking a class, or lifting weights, there is always time for people watching. Your body is occupied, but your mind (and eyes) are free to wander, thinking about those around you. When we’re at the gym, we make snap judgments about nearly everyone: the older woman working out in a crop top, the buff men grunting loudly, and even the star of step class, adding her own moves to the routine. (What a showoff!)
Sometimes even I forget that the people around me in the gym have absolutely zero bearing on my reasons for being there. If people are carving out the time in their busy schedules to get to the gym, they’re choosing to prioritize their physical and mental wellness. Instead of undermining that positive move with judgmental thoughts, I’ve been trying to connect with the fact that everyone in the gym—no matter what they look like, how they move, or what they’re wearing—is there for the exact same reasons I am.
Now, when I find myself noticing someone else, I try to practice empathy and put myself in their shoes. I find something positive to say about them in my head to take the place of any judgmental thoughts that pop up. If someone working out near me is clearly out of shape, I internally praise the bravery it may have taken for them to come in those doors. That woman making up her own moves in step class? At least she isn’t getting bored! The old man shuffling along the track or the college athlete loudly sprinting by him: What dedication from both of them to be here, prioritizing themselves.
I’ve found that focusing on positives—rather than judging my fellow gym-goers, which just makes me feel nasty—keeps my post-workout high going and keeps me in a great mindset for the rest of the day.
Category: Gym x Studio
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.
Being able to hit the gym during the winter months can be a life saver. Exercise is a known mood booster, something so many of us need to combat the winter blues. Unfortunately, the gym is also a breeding ground for germs. On free weights alone, there are an estimated 362 times more germs present than on your average toilet seat according to a study conducted by FitRated.
This is especially alarming considering how rampant influenza has been this year. A heartbreaking 84 pediatric deaths have been reported nationwide since the start of flu season and over 20,000 positive cases of the illness have been reported to the Centers for Disease Control and Prevention by hospitals around the country.
During a flu outbreak, it is more important than ever to be mindful of your exposure to germs. So what’s a gal to do? Skip the gym altogether? Not so fast!
It goes without saying that a trip to the gym is beneficial to your overall health, but it’s about so much more than gains. Moderate exercise actually helps the immune system fight off the flu according to Harvard Health Publishing, so a trip to the gym is something your immune system could really use to your advantage. That doesn’t mean you should throw caution to the wind, however, so exert the extra effort to protect yourself from germs the next time you work out.
Hands off!
The flu is spread when we come in contact with the viruses that cause influenza, getting the germs on our hands, and then touch our hands to our mouths, noses, or eyes. This means that one of the most effective steps we can take to prevent the spread of illness is keeping these germs away from our faces.
Of course, no matter how hard you’re working to keep your hands away from your face, you still need to practice diligent hand washing. Make a point of washing your hands when you arrive at the gym and before you leave. This habit will help protect you and your fellow gym goers from the spread of the flu.
Take it easy.
It’s beneficial to the immune system to engage in moderate exercise, but there is a limit to its perks. People who engage in overly strenuous workouts actually experience a drop in the function of their immune systems according to one study published in the journal Brain, Behavior, and Immunity.
As hard as this might be to hear, it’s a good idea to take it easy when you hit the gym during flu season. Don’t exhaust yourself. If you want to push yourself hard, consider an at-home workout instead.
Keep it clean.
Most gyms take extra precautions to keep germs under control by providing paper towels and cleaning solution for gym goers to use on equipment and free weights. When you head in for a workout, we suggest going the extra mile. Don’t just clean up the equipment after you’re through with your workout: Assume the person before you didn’t clean up after themselves and do a wipe-down before picking up the weights. And, if you’re planning on attending a yoga class during your visit, play it safe and bring your own mat considering your hands—and maybe even your face—will make contact with it during your yoga flow.
Of course, some gyms are simply cleaner than others. Before you make visits to the gym part of your routine, check out their cleaning practices. The big things you want to look for are the presence of a cleaning crew, at least twice a day, and a well-ventilated workout space. If you don’t see equipment-cleaning supplies in the gym, ask if you’re missing them or high-tail it out of there to find a healthier, more sanitary place to work out.
In my four years as a New York City yoga teacher, I encountered one thing over and over again: All new yoga students walk in with similar concerns. They’re scared they aren’t flexible enough, scared they’ll make a fool of themselves, scared they won’t be able to follow along, and scared they can’t balance, stand on their heads, or relax. These are totally natural feelings! And you should never let them deter you from showing up for class.
The most important thing to remember about yoga is that it’s unlike working out, and it’s also unlike a sport. There is no competition, no goals, no need to “accomplish” anything. Now, that’s not to say you won’t be improving and working toward something—a headstand, balancing on your arms, standing on one leg, etc.—but it’s all seen through the lens of the practice, something you will return to again and again. Yoga is essentially about becoming friends with your body—being attentive to how it feels each day. Showing up is 90 percent of the battle.
[related article_ids=1004887]
Below are answers to 10 commonly asked questions, but this is the one thing I can’t emphasize enough: Tell your teacher if you have an injury or are dealing with an illness. She will often have a lot of students in the room, so if you have any special needs, tell her—preferably before class. The teacher will often stick around after class, too, so you can always find a moment to share your questions and concerns then if you need to.
1. What type of class should I start with? Level 1? What’s the difference?
Yes. Always start with the most basic class. Always. (Unless you’re a professional dancer.) Being in shape is great, but it might not help you much when you’re trying out entirely new poses on your mat. Don’t be cocky and don’t be a hero. The last thing you want is to get injured. Advanced classes assume a certain level of knowledge and move much more quickly.
2. I’m not flexible and I definitely can’t touch my toes. Is yoga right for me? Will I be able to keep up in my first class?
“I’m not flexible” and “I can’t touch my toes” are the most common complaints yoga teachers hear from non-yogis and people attending their first classes. It is totally normal. Please don’t let this deter you. Obviously you’re not going to be able to touch your toes any faster if you don’t go to class! And don’t worry about “keeping up.” If you go to a beginner’s class, you should be able to keep up. And if you can’t, who cares? No one is there to judge you. It only gets easier.
3. What should I wear to class?
Don’t obsess about this, and please don’t go out to buy expensive clothes. Anything loose or stretchy will do—sweatpants, leggings, shorts, a tank top, a T-shirt. You don’t want something that’s too loose as it will hide your body (and the teacher needs to be able to see you!) but your attire doesn’t have to be skin tight, either. Most importantly, you need to be able to move. Those are the only requirements. I’d also recommend a sports bra or something wire free as an underwire might bother you in certain poses.
4. What should I bring to class? What if I don’t own a mat or a yoga towel?
Wear appropriate clothing and bring water. The studio should supply a mat and maybe even a towel free or for a small fee.
5. Is my instructor going to touch or adjust me during class?
Maybe. Maybe not. If you don’t want to be touched, feel free to tell the teacher ahead of time. It really depends on how many students are in the room and how your teacher has been trained. If you have an injury, do tell the teacher ahead of time because she will be much more careful when adjusting you.
6. How much and when should I eat prior to class?
Avoid eating a full meal two hours before and after class. A small snack is fine, but a heavy meal might not feel so great when you’re upside down or twisting!
7. How often should I practice to start seeing results?
Yoga isn’t like training for a marathon with set goals you’re ticking off your list. It’s a practice, which means your focus should be on being present each time you come to the mat, not on the end product (ie: “getting” a pose). Obviously, if you stick with it, your experience will change—you will become more flexible and stronger, and poses that were once impossible will start to come with ease!
8. How many classes should I aim to attend weekly?
This is entirely up to you, but it’s great to start with one or two and ramp up from there.
9. If I can’t do a certain pose during class, what do I do? Do I stand on my mat or move to the back of the class?
A good teacher will notice that you’re having difficulty and will come over to help. If the class it too crowded (or you have a crappy teacher!), keep trying, or simply rest in child’s pose. There will always be another chance to try (and maybe find a new teacher?).
10. Is it safe to do yoga while I’m on my period?
Of course! And it might feel really good!
In the past, instructors told students not to invert because of something called “retrograde menstruation” (the idea being that inversion causes menstrual blood to flow the wrong way), but the risk posed by inversions isn’t recognized by the medical community. If you don’t want to invert while on your period (a lot of women don’t), there are plenty of modifications you can do instead. The key is, as always, to listen to your body.
As I was blowing out the candles on the evening of my 26th birthday, it hit me. There are so many different fitness classes and wellness-related experiences that I’ve been wanting to try, yet I have consistently made excuses to avoid them due to fear of commitment.
In this moment I posed a birthday challenge to myself (since I’m not getting any younger here) to say yes to these opportunities as opposed to saying no or coming up with a lame excuse to justify why I can’t.
As a senior editor at HealthyWay, I’m surrounded by inspirational wellness-industry professionals and, as a result, have noticed myself becoming more drawn to yoga-related content and influencers.
That said, despite my newfound infatuation with yoga and practicing mindfulness, I kept pushing aside my own desire to attend a legitimate yoga class for fear of looking foolish. I’m very competitive in nature, which is why I’ve mainly pursued contact sports and strength training until now.
After two pieces of carrot cake and a glass of red wine, I worked up the nerve to research local yoga studios and enroll in my first Yoga 101 class, which was scheduled for the following evening.
Full disclosure: I have attended one yoga class before, but I don’t count this experience for the following reasons. In 2012, I awoke from a hangover nap to find a text from an attractive male I had been pursuing asking me on a Bikram yoga class date. I had no clue what Bikram yoga entailed and didn’t bother to look it up since I was confident in my athletic abilities. Imagine my horror walking into a heated studio with a hangover.
Instead of impressing my crush with my strength, I spent the next hour lying in dehydrated corpse pose contemplating how to leave the class without embarrassing myself by vomiting in front of my sexy, sweaty suitor.
Thankfully, I learned my lesson and vowed to do things the right way this time. After enrolling in my first beginner class at a local studio, I was informed that my new-student special allowed me to take as many classes as I wanted within a 7-day window for a budget-friendly $20.
This offer was simply too good to pass up, so I decided to enroll in three different classes to sample various types of yoga to determine if this was something I could really see myself dedicating the time and financial resources to pursuing regularly.
Humble Beginnings
Despite having enrolled in Yoga 101, I felt intimidated as soon as I entered the studio—especially when I realized my instructor had the most incredible abs and arm muscles I’ve ever seen up close. Those fears quickly subsided though, as the class was a very non-judgemental, supportive environment with students both young and old in attendance. I quickly realized there is so much more to yoga than sitting on the floor saying om.
I enjoyed learning more about the basic principles of yoga, including yogis’ values regarding not stealing (or Asteya) and the powerful meaning behind the term namaste (I bow to you). Even though this was technically a beginner class, it was not for the faint of heart. During those 60 minutes, I learned proper alignment and breathing techniques that are an important part of the foundation I now realize everyone should have to begin this practice.
If you’re considering trying yoga for the first time, I would strongly recommend starting with a beginner level 1 class. I had such a great time that I could not stop sharing my experience with my boyfriend, co-workers, dog, and even strangers in yoga pants at the grocery store.
The more you flow…
My next class was on Sunday morning. This time, I enrolled in a vinyasa course with no level distinction. I really had no clue what I was walking into, but I was feeling motivated to get my butt kicked a bit after stuffing my face with burgers and carrot cake during my birthday weekend. (That’s right, I shamelessly celebrate myself for a whole three days.)
At the beginning of class, the instructor asked who was a beginner and I’m ashamed to admit that I was too embarrassed to raise my hand. Why was I caring so much about what others thought of me? They weren’t judging me at all—they just wanted to help. But alas, my competitive ego got the best of me for a brief moment and I was quickly brought back down to earth once the flow began.
This class was pretty intense from a cardio perspective, and after I tried (and failed) at half-moon pose multiple times, the instructor advised me to take some deep breaths and focus on my body and how I was feeling. She reminded me that I wasn’t failing but taking time out of my day to look inward and focus on myself. Instead of leaving early like some of the other students who were struggling alongside me, I decided to stay and try my best. I’m so proud that I didn’t walk out that studio door for the sake of my ego.
One of the most fascinating insights I gained from vinyasa actually happened at the beginning of class when our teacher asked us to alternate between breathing into our belly and breathing into our chest. It sounds like such a simple concept, but it truly blew my mind to see how I was capable of breathing into different parts of my body through mindful focus.
Despite the fact that I survived, I am definitely going to take more beginner-level classes like a slow flow or beginner’s hot yoga before attending another open-level vinyasa class. It was truly a humbling experience.
It’s getting hot in here.
The third and final class I attended was hot yoga. This class was scheduled for Wednesday evening after a 9-hour work day. To put it bluntly, I did not want to go. I spent the last two hours of my office grind trying to think of an acceptable excuse for bailing out. This ran the gamut from I’m too tired to My dog needs my emotional support tonight so I can’t leave her for an hour.
As I ran through the excuse circuit I thought to myself, Why the heck am I trying to find a way out of this class? What am I running from? I’m glad I took a moment to pause and think this through, as it quickly became apparent to me that I was—yet again—making excuses out of fear of looking silly. Not so fast, inner demons!
This moment of introspection fueled my fire as I made my way to the studio. Upon walking into class, I immediately noticed the heat but felt confident that I had hydrated properly. I even raised my hand when the instructor asked if anyone was new to yoga practice, despite being the only one in the class to do so. The instructor was wonderful and adjusted me a couple of times during the flow, which I personally found very helpful.
It was also during hot yoga that I found a new sense of focus, using the power of my breath to flow into different poses. I never would have thought that in just three classes I, Taylor “Tight Hamstrings” Geiger, would be able to do downward dog with my legs straight and heels almost flat on the mat—something I couldn’t do just one week earlier.
I struggle with pain in my hips due to my sedentary office gig and cannot even begin to describe the way my body felt after this class. During my drive home, my hips felt loose, relaxed, and almost like they were buzzing or tingling. I’m so glad I challenged myself with these classes, because the experience helped me find a new love and respect for the practice of yoga.
I have since attended two other hot yoga classes and am currently re-prioritizing my budget to allot for a weekly hot yoga class, because this has officially become a happy place for me.
If you’re considering trying yoga for the first time—go for it! Push your fears and worries of judgment aside, because I can assure you no one in your class will be scrutinizing you.
We all become one when practicing yoga from the heart.
With the 2018 Winter Olympics quickly approaching, why not use our athletes’ sheer dedication to kick our training regimens up a notch with some wintry workouts? Whether you’re knee deep in a tried-and-true program or just testing out a new sweat routine, introducing a few new moves can offer enjoyable variety.
If you feel like you’re trudging along through the cold and dreary months uninspired, call on the multitude of elite athletes coming together in South Korea on Feb. 8 for a boost of inspiration.
Take a few notes from the athletes.
As the greatest athletes in the world, individuals competing in the Olympics devote themselves to meticulous training regimens to prepare their bodies for the 16 days of grueling competition, and as kinesthetic masters, they know every movement serves a specific purpose.
While we may never achieve their elite status, taking a look at the typical protocols of some of the most inspirational women headed to the winter games can still offer valuable tips and tricks.
Clare Egan
If you aren’t familiar with this Maine native already, allow us to introduce you. Clare Egan is a 30-year-old biathlete who has been competing since early 2013. After being on both the 2015 and 2016 World Championship teams, she’ll now be joining the 2018 Olympic team in February. Biathlons combine cross-country skiing with rifle shooting for the ultimate test of coordination and agility.
Clare’s typical training frequency is six days a week for 11 months of the year with the following split: 38 percent basic training, 38 percent recovery training, 12 percent sessions without an explicit training benefit, 5 percent longer basic training (i.e. endurance), and 7 percent other. The majority of her training includes freestyle cross-country skiing, followed by freestyle roller skiing, running, and cycling.
Obviously her training focus is predominantly endurance, stamina, and lower body power. Biathletes are required to quickly shift from high-intensity efforts to calm focus as they cycle between skiing and shooting. Intensive target practice and breath work are crucial pillars in their training protocol as biathletes improve their shooting accuracy while mastering their breath.
Want to train like Clare? Hop into the gym for an upbeat spin class and followed immediately by a restorative yoga flow. The change in heart rate will help condition your body to reach recovery with greater speed, while each mode of exercise continues to offer you its wide array of benefits.
Maame Biney
Maame Biney is another name we’re happy to see gracing the Olympic roster. This 17-year-old Virginian will be competing in short track speedskating. First stepping onto the ice at age 6, she quickly learned that she flew around the rink far too fast to be a figure skater, and thus began her love affair with speed. Biney is the first African American woman to qualify for the U.S. Olympic speedskating team with two victories in the 500-meters. The Ghana native will join Shani Davis, male long track speedskater, as the second African American on the team. If you need a dose of contagious positivity, look no further: Biney is a refreshing and down-to-earth young woman whose passion simply radiates.
Speedskating tends to look fairly similar to roller derby, but on ice! Competing on a short track requires power, balance, and grace as athletes round a very small rink at their highest speeds. Competitors train both on and off the ice for comprehensive preparation. Endurance and power drills are combined in programs tailored to produce the most efficient skillset.
The former may involve cycling and running, while the latter type of drill may focus on squats, lunges, and plyometrics. Similar to Egan’s regimen, speedskaters maintain a lower body emphasis throughout their training.
Want to work out like Biney? Hit the weights and try to incorporate bodyweight movements as supersets to keep your heart rate pounding!
Bring it home!
If you want to get moving in a way that’s sure to make our Olympians proud, try out a few of these spins on popular events!
Sled Runs
You may be familiar with these after a few drop-ins at your local CrossFit box. The twist? You’ll be sprinting through the freshest powder, crouching and pushing your kids’ favorite bobsled in front of you. Incorporate a few intervals for a fat-scorching HIIT session. Shoot for 30 seconds of sprinting, followed by 45 to 60 seconds of walking. Say hello to a full-body burn as you push against the natural resistance in a bear-crawl position.
Ice Skating
Who doesn’t love dancing through a few figure eights when the weather outside has dropped below freezing? Well, for a leg-toning, heart rate–ramping workout, try adding in a few cones. A few of our favorite drills are suicide sprints, crossovers, and ice hockey stops!
No snow? No problem. There are still plenty of ways to get in an Olympics-themed workout! If you’re basking in warmer weather, lace up your roller blades and hit the streets or your local indoor rink for the same drills!
Boarding
You may not be able to hit the slopes for the same snowboarding action you’ll see on the screens, but an Indo Board can offer you a decent simulation! Combining it with an at-home bodyweight circuit is one sure way to get your legs and core fired up, while still honing in on strategic balance.
Who knows, mastering the Indo may bring you one step closer to grasping those S-turns when the time comes to strap on an actual snowboard!
New Events to Watch Out for This Year
In June 2015, the International Olympic Committee announced the addition of four new events to the 2018 Winter Olympics. This year, there will be female and male competitions in big air snowboarding, team alpine skiing, mass start speedskating, and mixed doubles in curling. These changes were implemented in part to boost the Winter Olympics’ value by enhancing youth appeal and gender equality. Let’s take a look at what we can expect to see in each new event:
Big Air Snowboarding
Athletes will tear down ramps (also known as kickers), reaching up to 160 feet and boasting slope angles of 40 degrees. Gaining maximum speed, they’ll launch themselves into the air and perform various flips and spins. Each athlete will try to complete as many successful jumps as possible in the allotted time frame.
“The event is credited with helping the guys take massive steps in their own riding over the past decade, but has worn a ‘no girls allowed’ sign since the early 2000s,” reports Sports Illustrated. In 2018, we can look forward to the women taking back their power by blustery storm.
Team Alpine Skiing
Mixed-gender teams will compete against each other in slalom races. Each country will have two women and two men assigned to their team. The athletes will race a parallel slalom in head-to-head fashion in a best-of-four competition. As seen in the Fédération Internationale de Ski—or FIS—2005 World Championships, 16 teams will compete in a knockout format over four rounds.
Speed Skating Mass Start
First introduced in the 2011-2012 World Cup circuit, the speed skating mass start event will entail all skaters beginning a 16-lap race simultaneously. The first three competitors to finish the race will receive medals, but all remaining skaters will be ranked based on points awarded during four intra-race sprints rather than finishing placement.
Mixed Doubles Curling
As the name suggests, mixed doubles curling will have national teams consisting of one woman and one man playing against each other. Each team will play with only six stones and eight ends, as opposed to the traditional eight stones and ten ends.
A few small changes, a few major changes, and plenty of excitement that can inspire your workouts: ready to cheer our athletes (and yourself) on?
You know core strength is important. After all, it’s why you bought (or at least considered!) that exercise ball to replace your desk chair at work.
But do you know why core strength is so important to overall health?
According Harvard Health, a strong core has far-reaching benefits. A strong core gives your whole body strength to do even the most minor daily tasks, from typing at your desk to carrying your 20-pound toddler.
Whether you’re a master yogi or more like Yogi Bear when it comes to hitting the mat, you can still use key yoga poses to strengthen your core.
Michal Duffy, a yoga teacher and practitioner in Boulder, Colorado, shares her favorite series of yoga poses for core strength. Each pose is suitable for beginners, but can be incorporated into any yoga routine, no matter your experience level.
[sol title=”Mountain Pose” subheader=”Beginning Grounded”]
“A great place to start any yoga practice is in the fundamental mountain pose,” Duffy says. “What appears to be a simple standing pose actually allows you to collect yourself, prepare your body and breath for movement, and begin to integrate mind and body.”
Mountain pose is the perfect warm-up for core strengthening exercises as you’ll slowly engage the muscles in your core and perform a body scan that will bring awareness to your practice.
To do mountain pose, Duffy says:
- Start standing with your feet hip-width apart.
- Lift and spread your toes and lightly rest them back down one at a time onto the ground.
- Feel the little pockets of air underneath the wide expanse of the bottom of your feet—here you are establishing your foundation and stability.
- As you inhale, ensure you’re in a strong stance with your knees over your feet and your hips over your knees, keeping your leg muscles nice and tight.
- Drop the tailbone slightly, bringing a gentle tuck to the pelvis—this opens the low back and begins to active your core.
- Expand your breath wide through your ribs and upper lungs.
- Gently lift the back of the skull, subtly tucking your chin toward your chest to really lengthen the spine, reaching the crown of your head toward the sky.
- Bring your shoulder blades toward one another and slide them down your back, allowing the chest to open.
- Keep your arms relaxed by your sides with palms gently open, facing forward.
- Concentrate on your breath filling your body, starting at your feet and moving upward.
- Each inhale expands big and broad, each exhale empties from the top of your core to the bottom as the navel draws in toward the spine.
- Ground in mountain pose for several breaths, allowing the mind to clear as you focus on the breath and the physical sensation in your body.
[sol title=”Fierce Pose (aka Chair Pose)” subheader=”Command core strength like a queen.”]
This pose is aptly named because it looks like you’re sitting in an invisible chair or throne, like a fierce queen, meaning it’s totally ok to channel your inner Beyoncé during this pose.
To move into fierce pose from mountain pose:
- Open your eyes and inhale your hands wide and high above your head.
- As you exhale, bend at the knees and send your seat back as if you were going to sit in a chair behind you.
- Keep your legs hip-width apart with the knees over the ankles (don’t let them extend forward over the toes or knock in together—you should be able to see your toes as you sink back).
- Lift your chest and draw your shoulders back, spreading your collar bones wide.
- You can keep your arms extended overhead, shoulder width apart, with the biceps pulling back in line with the ears, or, if extending your arms isn’t working for you, bring the palms to your heart center and press them into one another.
- Keep your shoulders down and away from your ears regardless of your arm variation.
- Keep your spine long by imagining your tailbone extending out diagonally behind you to meet the ground and your crown reaching up above and beyond you.
- Keep most of the weight in your heels and your hips; allow the toes to rest lightly on the earth without gripping.
- Take long slow breaths, again expanding wide through the ribcage and chest on each inhale.
- On each exhale, draw the navel toward the spine to empty completely.
Don’t be afraid to allow the heat to rise through your body, Duffy says. “Cultivate this warmth with lips closed or explore lion’s breath by inhaling deeply and exhaling with a wide open mouth and wide eyes, stick out your tongue, and make an audible exhale—breathe fire!”
End fierce pose after holding it for several breaths. Return to mountain pose for a moment to feel your heart rate and control your breath before moving into the next pose.
[sol title=”Warrior III” subheader=”Time to Take Flight”]
“Also called airplane pose, there are various ways to come into warrior III from mountain pose,” says Duffy.
To flow into warrior III from mountain pose:
- For beginners, take a deep inhale, and on your exhale fold forward until your hands reach the ground, blocks, or another stable surface positioned strategically in front of you.
- Inhale and reach the spine long, keeping your back flat and hips bent at a 90° angle.
- Ground down into the left foot and lift the right leg straight back behind you.
- Work to bring the right heel as high as the back of the hip to create a long line from the heel forward through the torso to the top of the head—all of which are parallel to the ground.
- Think about lifting the inner thigh up toward the sky.
- The back of the hips should stay level with the back of the shoulders as much as possible, as if you are creating a table with your back.
- Find a steady focal point with your eyes and slowly try lifting your hands off the ground.
- As you find stability, you can explore arm variations: palms pressed together at heart center, arms along each side of the torso with open palms facing down beside the hips, or arms extended straight forward beyond the top of the skull.
- Stay with your breath and maintain your steady focal point to bring yourself into balance.
“The lift of the torso and challenging balance of this pose activate the core and build strength,” Duffy says.
As you finish one side, inhale back up to mountain, then repeat on the other side.
[sol title=”Plank” subheader=”Core Strength, Old School”]
Plank is the OG core-strengthening move, and plank variations can look deceptively easy. But don’t be fooled—these yoga poses are a serious core workout.
To do a traditional plank:
- Begin with your hands grounded under your shoulders, fingers and palms spread wide to create a good base.
- Your feet are extended behind you with the toes curled under and your body is lifted off the ground so only your toes and hands are touching down.
- Press into your fingertips and try to create a pocket of space under the palms of the hands by subtly lifting your palms off the mat. This activates the lift through the arms and engages all your muscles.
- Forearms spiral slightly inward and upper arms spiral slightly outward to open the chest and integrate the shoulders. To achieve this, bring the inner edges of your shoulder blades toward one another and maintain a broad chest.
- Avoid a sway in your back by preventing your hips from sagging. Likewise, don’t allow the hips to point upward. Instead, find a position that creates a long line from the tailbone to the crown of your head.
- Return to your breath—long, full, and steady.
“Dolphin plank is another challenging variation that is especially good for those with wrist issues,” says Duffy. “In this variation the elbows are bent and the forearms are pressed into earth, the hands fold together. The body is closer to the earth, but keep that long line of the body without allowing the hips to dip down or pop up.”
[sol title=”Boat Pose” subheader=”Your breath is your tide.”]
- For Duffy’s final core strengthening pose, come to sitting with your legs extended in front of you.
- Begin to lean back slightly and lift your legs up—ankles together—to create a wide V shape with your torso and legs.
- Arms extend forward, parallel to earth on the outside of the legs.
- Draw your shoulders back, spreading your collar bones wide.
- Maintain a long spine and draw the back of the skull in line with the back of the spine.
- Spread your toes and breathe deeply.
- Experiment with different distances between the torso and legs and your legs and the floor, leaning further back into a wider angle or drawing up in a tighter V shape.
- Notice the shift in balance and muscle engagement.
- Find your sweet spot and hold there for several breaths.
- Focus on the contraction of the abdomen as you exhale and the expansion of the chest as you inhale.
To end, stretch out on the ground with your legs hip-width apart and your feet open. Allow your arms to rest by your sides with your palms facing upward in savasana or corpse pose. Close your eyes and relax your breathing to a slow, steady pace.
As you finish this core strengthening sequence Duffy says you should, “Lay quietly for several minutes to rest and integrate your experience. This allows the body to absorb the good work you’ve done. As you’re ready, roll to one side and rest in fetal pose for a few breaths.”
When you rise up from your mat, you’ll be ready to implement your core strength throughout your day!
[related article_ids=1567]
Looking to switch things up at the gym or get into a sustainable, high-impact workout routine at home?
If yes, it’s time to rejoice, because you’re onto something amazing. Smaller than a squat rack, bench, or barbell, kettlebells can easily fit in any corner of your home. The space needed is minimal, and your one crucial piece of equipment is…well, a pair of kettlebells.
With just these two weights, you can get your heart pounding and muscles screaming. You’ll have the freedom to squeeze in a quick 20-minute session while your kiddos are taking their afternoon nap or to power through your workout outdoors while catching some rays. What could be better than getting your sweat on when and where you want?
Once predominantly popular among CrossFit athletes and Pavel Tsatsouline followers, kettlebells can now be found at nearly any gym or brought home for commute-free workouts. Whether you’re a powerlifting fiend or a mom looking for a workout you can do while the little ones play (or both!) kettlebells are an indispensable tool in your arsenal.
The kettlebell is a solid iron sphere with a handle attached to its top. Its unique shape creates an entirely different demand on the body when compared with traditional dumbbell and barbell exercises. Using kettlebells, an individual is able to “integrate curvilinear movements, centrifugal force, and momentum into a total body, circuit weight training type workout” according to an article published in the Journal of Fitness Research.
The dynamism of a kettlebell workout often entails multi-joint and multi-plane movements, meaning many kettlebell exercises will start with the weight on the floor and end with it above your head. Due to their vigorous nature, these workouts can improve strength, power, flexibility, balance, and even cardiorespiratory functioning.
Mastering the Fundamental Swing
Every kettlebell exercise is founded on the basic Russian swing, which involves projecting the weight to shoulder height. It’s considered the most powerful kettlebell movement because of its exemplification of total-body power and superior levels of cardiovascular training.
Although it looks simple, conquering a proper swing can take time—and perhaps additional guidance from a coach or certified personal trainer. In truth, this exercise is often performed incorrectly, which limits its efficacy and increases the chance of injury.
To perfect the movement, stand up straight with your feet positioned slightly wider than hip-distance apart. Holding the handle of the kettlebell with both hands, keep your palms facing in and your arms in front of your body. Maintain a slight bend of your knees and lower the weight as you drive your hips back.
This isn’t a squat! Instead, hinge at your hips—similar to what you would do during a Romanian deadlift. Hinge, hinge, hinge! Then, in one smooth motion, explode through your hips—contracting your glutes, driving your hips forward, and allowing the kettlebell to swing upward.
Throughout the entire exercise, keep your core engaged. All movement should come directly from your hips. You are neither squatting the weight nor are you using your arms to pull the weight up in a pseudo-upright row.
Building on the Basics
Here are some of our favorite kettlebell moves that you’ll be building on in no time:
Goblet Squat
Level: Beginner
Targets: Quadriceps, Hamstrings, Glutes, Back, Core
Rep + Set Scheme: 3 to 5 sets of 12 to 20 reps
Start in a firm stance, with your feet a few inches wider than shoulder-width apart and your toes slightly turned out. Hold the kettlebell in front of your chest with both hands gripping the handle, keeping your elbows tucked against each side of your body. While maintaining a strong, straight trunk, start squatting down to the ground. Drive through your heels, pushing them into the ground. Focus on keeping your chest up as your hips move backward until your thighs are parallel to the floor—or lower. Continue to push through your heels as you contract your quadriceps and glutes to return to a standing position.
Deadlift
Level: Beginner
Targets: Quadriceps, Hamstrings, Glutes, Back, Core
Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps
Stand with your feet positioned about shoulder-width apart and the kettlebell resting on the ground between your feet. Squat down to reach the kettlebell handle, grasping it with both hands. As you lower down, keep your core engaged, your back flat, and your hips moving backward. Holding the kettlebell with extended arms, contract your glutes to drive yourself up through the lift. As you rise up, squeeze your glutes and pull your shoulders back. Lower the kettlebell back to the ground to return to the starting position and prepare for the next rep.
Lunge Press
Level: Intermediate
Targets: Shoulders, Back, Arms, Core, Glutes, Quadriceps, Hamstrings
Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps per leg
Start with your feet together, holding the kettlebell in your right hand directly above your right shoulder. Lunge forward with your right leg, straightening your arm and raising the kettlebell overhead. In a full lunge, your front thigh should be parallel to the ground. Using only this leg to push your body out of the lunge, return to standing while lowering the kettlebells down toward your shoulder. A wider stance will involve greater glute activation, while a narrower stance will involve greater quadricep activation. Perform 12 to 15 reps on one side before moving on to the left side.
Sumo High-Pull
Level: Intermediate
Targets: Back, Quadriceps, Hamstrings, Glutes, Shoulders, Arms
Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps
Stand with your feet significantly wider than shoulder-width apart, with the kettlebell resting between your feet. Your toes should be turned out slightly. As a good rule of thumb, your knees should track in the direction of your toes throughout the movement. Squat down to grasp the handle of the kettlebell with both hands. Keep your chest upright as you push your hips back. With a firm grip on the kettlebell, rise out of the squat. As your legs straighten, simultaneously raise your elbows and pull the kettlebell to your chest. Your legs should be driving the entire movement, with your upper body moving in synchronicity toward the end. Lower the kettlebell and squat the weight down to the ground, returning to your starting position.
Incline Row
Level: Intermediate
Targets: Back, Arms, Core
Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps per arm
Begin in supported plank position on the edge of a chair or table, keeping your core engaged, quadriceps contracted, and glutes clenched throughout the entire movement. Keep your hips and shoulders square with the ground as you lift the kettlebell in one hand to begin your row. With speed and control, complete all your reps on one arm before alternating arms, maintaining a tight body throughout the entire set.
Push-Up
Level: Intermediate and Advanced
Targets: Chest, Arms, Shoulders, Back, Core
Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps
Move into a push-up position with one hand gripping the handle of the kettlebell. The handle should be positioned so that your palm faces in as you hold the handle. Imagine a plank hold, keeping your core engaged, quadriceps contracted, and glutes clenched. Lower your body until your chest is at handle height, then push back up to the starting position. Alternate arms as you move through your sets.
Turkish Get-Up
Level: Intermediate and Advanced
Targets: Abs, Arms, Back
Rep + Set Scheme: 3 to 5 sets of 10 to 12 reps per side
Lie down on your back with your legs outstretched in front of you. Holding a kettlebell, extend your left arm straight up toward the ceiling. Bend the left knee and start to rise up. While engaging your core, prop your body up with your right arm. Keeping your right arm strong and the kettlebell overhead, kneel on one knee then stand all the way up. Next, carefully lower your body back down to the starting position, keeping the kettlebell overhead as you recline. Perform 10 to 12 reps on one side before moving to the other.
Military Press
Level: Advanced
Targets: Shoulders, Arms, Back, Core
Rep + Set Scheme: 3 to 5 sets of 12 to 15 reps
Start in a strong stance with the kettlebell in one hand. With your elbows bent, bring the kettlebell to shoulder height. The “bell” should be resting against the back of your hand and forearm in what is called the “rack” position, which we’ll use again below!
Engage your core, squeeze your glutes, and press the kettlebell overhead. Lean forward slightly at the waist to ensure the kettlebell winds up behind your head as your arm extends fully. Your palm should now be facing forward. Lower the kettlebell back down to shoulder height and repeat.
Clean + Press
Level: Advanced
Targets: Quadriceps, Hamstrings, Glutes, Back, Shoulders, Core
Rep + Set Scheme: 3 to 5 sets of 12 to 20 reps
Stand with your feet positioned about shoulder-width apart and the kettlebell resting on the ground between your feet. Squat down to grasp the handle of the kettlebell with one hand. Rise to a standing position, with the weight hanging between your legs and your knees slightly bent. With your core engaged, begin to swing upward.
Remember the foundational kettlebell swing here, but keep the weight close to your body rather than pressing it out and away. As you rise, thrust your hips, shrug your shoulders, and pull the “bell” up to your shoulder into the “rack” position you learned earlier, so it rests on the back of your hand and forearm. From here, extend your arm and press the weight overhead. Carefully lower the weight and return it to the starting position (hanging between your legs). If you’re ready for even more of a challenge, try this with a kettlebell in each hand!
Push-Up + Row
Level: Advanced
Targets: Chest, Arms, Shoulders, Back, Core
Rep + Set Scheme: 3 to 5 sets of 6 to 10 reps per arm
Begin in the push-up position, as described above. Lower your body until your chest is at handle height. Once you push up into the top position, lift the kettlebell to perform a row. Keep your hips and shoulders square with the ground and squeeze your shoulder blades together. Lower the kettlebell to the ground and perform the next push-up and row combination.
Why kettlebell?
The benefits of kettlebell training are vast and supported by ample research. Given the total-body nature of these exercises, a wide range of muscles are simultaneously called to action. As a result, kettlebell workouts’ benefits extend far beyond isolated improvements. Although many individuals think of kettlebell routines as cardiovascular exercise, a great deal of research reveals a remarkable influence on strength and power as well. For this reason, kettlebell workouts have quickly become a popular cross-training method for competitive bodybuilders, powerlifters, and Olympic weightlifters.
According to another study sponsored by the American Council of Exercise (ACE) at the University of Wisconsin-Lacrosse, individuals who trained with kettlebells experienced a 70 percent increase in core strength and a 13.8 percent boost in aerobic capacity.
Participants’ dynamic balance, VO2 max, and grip strength also showed significant improvements by the end of their eight-week training period, which means their kettlebell routines improved their ability to balance while in motion and use oxygen during exercise and may even have decreased their risk of heart disease, stroke, and heart attack—all of which are associated with grip strength.
As this study’s particular grouping of benefits suggests, kettlebells combine the perks of resistance training and cardio. But instead of spending one hour hitting the weights and another half hour on the treadmill, it’s possible to experience similar benefits with just 20 to 30 minutes of kettlebell hustle.
An individual’s heart rate is elevated quickly, and when combining their aerobic (cardiorespiratory) and anaerobic (strength) efforts, it’s possible to burn roughly 20 calories a minute while kettlebell training. To put this into perspective, ACE compares the expenditure to running at 6-minute mile pace or cross-country skiing uphill. That means kettlebells can give you the most bang for your buck when you’re crunched on time.
One more advantage of the kettlebell is its ability to decrease the training load while still helping you make substantial headway in terms of your strength and conditioning goals. This reduces the wear and tear on the body without inhibiting forward progress.
For example, one study found that the kettlebell swing engages the low back extensors at 50 percent of maximal voluntary contraction (MVC), and the gluteal muscles at 80 percent of MVC—both of which are adequate for increasing strength. As T-Nation explains, the body doesn’t know the difference between 90 pounds on your shoulders and 45-pound kettlebells in each hand.
A key difference between traditional weights and kettlebells is the kettlebells’ ability to leverage tension as a result of their specific shape and design. Although they may be lighter in weight, the cumulative tension placed on the body while engaging kettlebells is far greater. This allows for the generation of greater force output and superior control, both of which are essential for strength gains.
This is one reason why kettlebells are often touted as being “better” than dumbbells. While a dumbbell allows for slight “cheating”—often as a result of swinging or moving out of the most effective range of motion—a kettlebell maintains constant tension and stimulation throughout an entire movement. If inappropriate swinging occurs during an exercise, the kettlebell will hit the body—alerting you to an issue with form. Proper kettlebell technique ensures that tension and stimulation are emphasized even in exercise positions that are often neglected in traditional dumbbell movements.
Kettlebells are also offset and unbalanced, while the weight of a dumbbell is evenly distributed throughout its length. The offset weight of a kettlebell makes it far more functional and applicable to everyday tasks. Using kettlebells, your strength is not simply improved but can be increased in a way that’s relevant to balancing one crying child and a few bags of groceries. Hello, motherhood. The perfect balance of a dumbbell, however, does not have the same effect. Perhaps you’ve experienced this type of existential dilemma as you struggle to move a load of boxes, thinking about how strong that bicep curl felt just a few days earlier. Kettlebell training can help you overcome that!
Overall, incorporating the kettlebell’s two-pronged approach, which touts strength training and conditioning, helps build both cardiovascular and muscular endurance—all while recruiting a plethora of muscles to increase mobility and balance. Think about it: Balancing a weight overhead as you stand up from a lying position requires quite the motor skill.
Safety First: Own Your Bell
Unfortunately, technical errors are common when training with kettlebells—especially for beginners. These errors can drastically increase the chances of injury considering how vigorous and forceful many of the movements are. Writing for StrongFirst, a website and company founded by the renowned Tsatsouline, Matt Kingstone, owner of King Cobra Fit, explains the key concept of “owning a bell.”
While it’s necessary to use a weight that’s challenging enough for a decent workout (ladies, drop the 5 pounders), it’s also important not to reach for a kettlebell that’s heavier than what you’re ready for. Knowing the proper weight and “owning” the kettlebell is dependent on three key concepts: control, confidence, and competence. If you can move through a workout while maintaining all three Cs, you may be ready to reach for a heavier weight.
Being in control of the kettlebell is the most important thing you can do to prioritize your safety. Demonstrating control means there’s a complete absence of wobbling during the exercise, the movement can be done with equal proficiency on both the left and right side, and there is no difference between concentric (contracting or shortening) action and eccentric (lengthening) action. The movement must look and feel fluid.
You can determine if you have any weak spots in a variety of ways.
First, add a pause or press in each position of the movement. If there’s a problem with stabilizing the bell, you’ll notice yourself losing tension or balance. Second, video yourself working out. Although it may feel awkward at first, this can highlight your performance—good or bad. Kingstone explains that this tends to take the subjectivity out of the exercise. Instead, you may notice yourself rushing through transitions or dropping your chest and hips a bit too low in your swing. A third option is to incorporate what’s called a bonus drill. Try performing the movement in the bottom-up position. It could be a final factor in forcing you to properly brace throughout the entire movement. Recognize your weaknesses and work on them until they become your strengths.
During your training, you must maintain a level of self-assurance and self-efficacy. Applying this to “owning” a kettlebell means you can perform the movement without any worry or concerns, you can demonstrate the exercise at any time, and the movement (again) appears smooth. Confidence will come with sufficient practice and patience. Notice if you feel better in your current session than you did during the one before, and use this as a boost. Acknowledge the fact that you are improving.
During your workout, there shouldn’t be an ounce of doubt. The exercises you’re performing should eventually become reflexive, as if your body has memorized the kettlebell’s path. If you feel hesitant when thinking about increasing the weight, don’t do it. Wait until your answer to a weightier bell is a resounding Yes.
Competency is the third and final pillar. If you’re competent with a kettlebell, you are:
- Symmetrical: You don’t have to compensate or sacrifice control in one muscle to complete the movement as a whole.
- Knowledgeable and articulate: You can communicate effectively about the movement with your coach, team, or galpal next door and can talk others through the exercise.
Establishing competence is the point at which fine-tuning and attention to detail come into play, according to Kingstone. The “little things” become major areas of mastery. It’s important to understand, though, that you will achieve new levels of competency with particular movements as you graduate to heavier kettlebells. In this way, competency is an ever-changing state that’s continuously building on itself.
Let’s get you going!
When looking for your own kettlebell, think about which movements you are most interested in learning. Kettlebells USA defines ballistic movements as explosive lifts such as swings, cleans, snatches, and tosses. Conversely, grinding movements are defined as Turkish get-ups, overhead presses, windmills, squats, and lunges.
For ballistic movements, “an average, active women should start with a kettlebell between 8 kg (18 lb) and 12 kg (26 lb). An athletic woman should start with a kettlebell between 12 kg (26 lb) and 16 kg (35 lb).”
During grinding movements, you should be able to easily press the weight overhead 8 to 10 times to ensure control. “An average, active women should start with a kettlebell between 6 kg (13 lb) and 8 kg (18 lb). An athletic woman should start with a kettlebell between 8 kg (18 lb) and 12 kg (26 lb).”
If you’re ready to order your first kettlebell, Onnit and Rogue Fitness have great collections. You’re sure to find one perfectly suited for your needs and goals!
[link-button href=https://www.healthyway.com/t/kettlebell-series/“]Check out HealthyWay’s Kettlebell Series here.[/link-button]
There are only so many times you can get excited about doing the same old gym routine. Are you bored with your current routine or trying to amp up after reaching a fitness plateau?
Studies shows that mixing up your workouts not only keeps you motivated, but can also help you prevent injury, reach your goals, and have more fun to boot. So why not commit to trying a new kind of fitness class in the new year? Here are some trending workouts to choose from…
[sol title=”Hot Pilates” subheader=”You’ll love it if you’re a fan of: Bikram Yoga, Hot Yoga, Mat Pilates”]
What to expect: According to the HotPilates studio in West Hollywood, California, “Twenty-two full-body exercises will leave you feeling long, lengthened and toned. Expect to work. Expect a tighter waistline. And expect to get hot.”
Since hot exercise classes can range from between 85° F to over 100° F, you’ll want to make sure you stay hydrated.
[sol title=”The Boss Chick Dance Workout” subheader=”You’ll love it if you’re a fan of: Zumba, Going Out Dancing”]
What to expect: This women-only full-body sculpt and cardio workout combines dance moves with hip-hop, dancehall, and afrobeat soundtracks, and claims to burn up to 1,000 calories per session. Founded by classically trained dancer Simone Sobers, this upbeat workout class is now taught at 21 studios around the world—from Las Vegas to Hackensack, New Jersey, to Istanbul.
[sol title=”Airborne Aerobics” subheader=”You’ll love it if you’re a fan of: Gymnastics, Trampolines”]
What to expect: If you were the trampoline queen on your block growing up, SkyFit might be your new favorite workout. Sky Zone Trampoline Parks across the country now offer group fitness classes in which exercisers bounce, twirl, and flip their way to gains in their arms, legs, and cores.
[sol title=”IMAX Cycling” subheader=”You’ll love it if you’re a fan of: Spin Classes, Outdoor Cycling, SoulCycle”]
What to expect: Group cycling classes with a virtual reality twist? Sign me up. These 45-minute, high-energy, all-levels spinning workouts at IMAX Cycling Studios push cyclists to the next level with giant movie screens that simulate outdoor biking trips.
[sol title=”Cardio Drumming” subheader=”You’ll love it if you’re a fan of: Rhythm, Workout Mash-Ups”]
What to expect: Out of all the up-and-coming workout trends I surveyed, this is the one I’m most excited to try. Class-goers use specially weighted drumsticks to drum up a beat and a sweat, in what the POUND website calls a “full-body workout that combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements.”
Whether you want to feel more grounded with hot pilates or take to the air on a giant trampoline, with so many creative workouts to try in the new year, you can expect to be tired and sweaty, but definitely not bored.
Categories
The Beginner’s Guide To Handstands
An hour into my first advanced yoga class, the teacher announced that it was time for handstands. I dutifully started to drag my mat to the wall…but no one followed. These seasoned practitioners didn’t need it. Up they flew—weight on their hands, feet in the air. Balanced! It was like magic. I was amazed and inspired. And a little terrified and befuddled. How would I ever get there?
Handstand—or Adho Mukha Vrksasana—is an advanced yoga pose. But this doesn’t mean you need to be an advanced practitioner to build up the physical strength to turn yourself upside down. There are many building blocks that you can start working on today that will allow you to experience the benefits of this super fun pose.
Be aware that because this is an advanced pose, we recommend working with a teacher before attempting it at home.
Why go upside down?
As the master yogi, B.K.S. Iyengar, writes in Light on Yoga, “[Handstand] develops the body harmoniously. It strengthens the shoulders, arms and wrists and expands the chest fully.”
In other words, it’s a whole-body affair. As Iyengar wrote, not only does it strengthen so many parts of the body at once, it asks them to work in concert with one another.
This pose also allows us to improve our balance. By placing the weight of our bodies on our hands (eek!), we lift the burden of staying balanced from our legs and assign it to our arms for a while. In order to stay balanced we must make small, infinitesimal adjustments. The incremental work is wonderful for the body’s awareness.
And from a more philosophical point of view, there’s something powerful about seeing the world from a new angle—flipping your reality. Sometimes when we’re stuck or feel weighed down, it’s a nice way to recalibrate our perspective. Also—surprise, surprise—it’s so much fun! Who doesn’t want to feel like a kid again?
That said, handstands aren’t easy, and many people have all sorts of barriers up when it comes to attempting them. These may be physical challenges or mental ones.
The biggest physical obstacle is arm strength. The arms and shoulders must be strong enough to support the weight of the body. The biggest mental obstacle is often fear—of falling, of putting the head down, of kicking up and letting go, of what will happen. All these challenges can be worked through by taking the pose step by step.
Prepare, prepare, prepare.
Handstands aren’t all about arm and shoulder strength, but it is certainly a big factor. Remember all those preparatory poses that come early on in a yoga class? Those will all serve you when building up the strength to turn yourself upside down. Here are a few vital poses to practice:
Downward Dog
This pose is formational for so many asanas, but especially for handstands. Although the weight is distributed pretty evenly between arms and legs, your arms are taking on more than they are accustomed to, and you’re learning the proper hand-wrist-arm alignment you need. There’s also a misconception that your legs don’t need to do much work in handstand—not true! All the work you’re making your legs do here will help once you turn upside down.
Downward Dog With Your Arms on the Wall
Stand at a 90 degree angle with your feet on the floor and palms on the wall. Your body should be in an L shape. This gives you a chance to practice the arm and shoulder rotation and support without any weight bearing on your arms.
Plank
This is another arm strengthener. It also works your abs, which are vital for handstand. Start on your hands and knees, with your hands right under your shoulders. Reach one leg back and curl the toes under. Add the other leg. Your legs can be glued together or slightly separated. Reach your heels back to strengthen the legs. Lift up energetically through the wrists.
Chatturanga
This one can be practiced with your knees on the floor, or not. Hands are right under your shoulders, legs and abs are engaged. You bend your elbows back, close in to your ribs—not out to the side as you would in a regular pushup.
Jumping From Downward Dog to the Front of Your Mat
This one helps with building up the push-off power you’ll need to get your legs up in the air.
Building Blocks
Before you hurl your legs up in the air, it’s important to remember that handstand is a challenging, advanced pose that should be attempted and practiced (for many months!) with the help of a teacher. We do not recommend flipping yourself upside down alone in your living room! But you can begin by attempting these two variations. Before beginning, make sure you’ve cleared your area of any furniture.
Variation One
- Position yourself on your hands and knees with your toes curled under and your heels against the wall. Your arms should be shoulder width apart, and your middle finger should be pointing straight to the top of the mat. Press down on your inner thumb and forefinger. Look between your hands.
- Push up into downward dog—it will probably be a shorter dog than you’re used to, so feel free to bend your knees.
- If you’re feeling strong here, lift your right leg up onto the wall at a 90-degree angle, and press your foot into the wall. Your body will be in an L-shaped semi-handstand.
- With added power in your arms, bring your left leg up to join the right, and press both feet strongly into the wall. If it’s too challenging with your legs straight, keep your knees slightly bent. Draw in your abdominals and breathe for 3 to 5 seconds.
- Bring one foot down, then the other. Rest in child’s pose.
Variation Two
- Position yourself on your hands and knees, only this time put your hands about half a foot from the wall, fingers facing the wall.
- Push up into downward dog.
- Look at the space between your hands. Lift your right leg up in the air a foot or two. It should be straight with your foot flexed—an engaged, active leg.
- Bend your supportive leg and hop up off the ground a few times.
- Practice this on the other side.
- Rest in child’s pose.
Bonus Round!
- Reposition yourself in downward dog. Lift one leg up, bend your bottom knee. This time, make the hops bigger until the upper leg touches the wall. The other leg should quickly follow.
- Once your heels are on the wall, flex your feet and engage your legs. They should be just as strongly engaged as if you were standing on them. Draw in your abs.
- To come down, draw in your abs and land as softly as you can on a bent knee.
- Rest in child’s pose.
Please note: We do not recommend using a friend to support you unless you are in a class setting, or your friend is a yoga teacher.
Advanced Variation
Once you’ve been practicing the pose for some time, it’s really fun to try this completely free of the wall so you can balance on your own. Again, you want to make sure that you’re not near any furniture or other people. This is why it’s always best to practice this pose in particular at a yoga studio where there’s plenty of room.