Category: Sweat

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Refresh x Recover Sweat

Refresh + Recover: How Fascia Release Can Improve How You Feel


Courtney Tucker, NASM-certified personal trainer and creator of EMPOWER U, an online health and fitness program, tells HealthyWay about fascia release and how it fits into your post-workout recovery routine.
Feeling sore after a tough workout? Fascia could be the underlying cause of your body’s aches and pains. Watch on to find out what fascia is and how to relieve it.

Check out the products in the video!

[link-button href=”http://amzn.to/2EWgBhf”] Foam Roller [/link-button]
[link-button href=”http://amzn.to/2DT7j60″] Muscle Roller Stick [/link-button]
[link-button href=”http://amzn.to/2DlDgD3″] Acupressure Mat & Pillow [/link-button]

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Gym x Studio Sweat

Channel Your Inner Olympian With This Winter Games–Inspired Workout

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!

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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.

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“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.

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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?

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Sweat

As Seen On TV Fitness Products: Are They Worth It?

A recent break up left you heartbroken. You haven’t seen the inside of a gym for a few months, and you’re not sleeping well. Instead of tossing in bed, you click on the television and flip to a late-night infomercial. It showcases trim, upbeat supermodels working out with some kind of enticing fitness contraption. They look happy.
Minutes later, you pop out your credit card to buy what they’re selling. During the call, the customer service representative starts an upsell speech, and suddenly, you agree to buy two of these products. But, they come with free shipping and a DVD—so it’s totally worth it.
In your mind, you know you do not need these products; but in your heart, you do need these products. How is it possible to feel polar opposite ways at the same time?

Mind Games

This tension between real and emotional need arises when basic body dissatisfaction overwhelms your mind. Research has shown that when people, particularly women, see images of models, anxiety about their own self-image escalates.
HealthyWay
In a review published in the Journal of Abnormal Psychology, researchers wrote that women frequently make appearance-related social comparisons, which can lead to body dissatisfaction, and they continue to make these comparisons even with “detrimental consequences.”
In short, if you see an image that makes you feel bad about your body, you’ll keep looking at it. Naturally, you’ll do what it takes to look like the image. The producers of the fitness product commercials capitalize on this.
HealthyWay
“Humans are hardwired to avoid anxiety,” says Eamonn Leaver, registered psychologist and writer at fitness resource The Home Fit Freak. “Attractive models are using the very product—Shake Weight, ab shaker, et cetera—that can help people get that ideal body and alleviate the anxiety they’re experiencing. As such, they feel compelled to purchase it.”
In addition, trendy fitness products appear to solve the major excuses people list for eschewing exercise. Consider two examples:

  1. I have no time to work out. That common thought, Weaver says, is exactly why As Seen on TV products claim to work very quickly.
  2. Exercising is hard. It’s a chore. “That is why those attractive models with the desirable physiques always have smiles on their faces when demonstrating the product,” says Leaver. This perception that a product will bring you joy compels you to bring out your credit card.

Ultimately, explains Leaver, As Seen On TV products create unrealistic expectations in consumers’ minds. “The advertisements make them seem like they definitely will work.”

But will As Seen On TV products work outside of the shiny studio?

Well, sometimes.
As a standalone replacement of a workout routine, very seldom do they work, says Jon Santangelo, a former personal trainer. He does not recommend most of these products as a gym replacement; some, however, are worth it in a bind. He advises staying selective in what you choose: “Do not go for the fad products. Go for simplicity and functionality.”
HealthyWay
Lynda Lippin, a Pilates instructor and ACE-certified personal trainer, expresses positive feelings toward most of the products. “In my opinion, anything that gets a previously immobile person moving, and is pretty safe, is a success.” But she does say some are downright dangerous. Do your homework.

Ready to go shopping?

If you’re going to purchase a fitness product in the middle a midnight stupor, you should at least be an educated consumer. To help, knowledgeable health and fitness professionals will provide their thoughts on popular TV fitness products.

Say no to spot reducers.

The fitness product that spurred an infomercial phenomenon, the ThighMaster was hawked by television star Suzanne Somers to shape and tone your inner thighs. She began as its spokesperson back in 1990, and she said she stopped counting how many were sold after 10 million units, according to NBC News.

The ThighMaster is touted as an exercise you can do while watching television—all you need to do is simply put the mechanism between your thighs and squeeze. But Jeff Deal, a certified corrective exercise specialist and owner of iDEAL Fitness, says products that focus on training a body part to make it smaller do not work.
“This concept of spot reduction is impossible. In fact, if someone were to change nothing else in their life, with the exception of one of these products, they would more likely increase the size of the body part.”
In a study published in the Journal of Strength and Conditioning Research, researchers investigated the effects of abdominal exercises on abdominal fat. Results showed no significant effects of such spot-reduction/toning exercises on body weight, body fat percentage, and abdominal circumference. Spot reduction, it seems, is a myth. Dieting and exercise will burn fat, but not in targeted areas.

Like the ThighMaster, the Ab Roller is based on spot reduction. Invented in 1994, the ab contraption promised to “sculpt abdominals faster than you’ve ever dreamed possible.” Trainers have been shaking their heads ever since.
“All Pilates and fitness pros are on board with the need for people to learn to stabilize their spines, and this product works against that,” says Lippin. “I had one male client give himself some hernias with the Ab Roller.”

Don’t replace your meal just yet.

Meal replacement shakes populate late-night television and dominate nutrition store shelves. You always see your coworker bring one for lunch. But should you really drink your meal instead of eat it?

Research in the journal Diabetes Spectrum says that meal replacement shakes do offer benefits in weight management: They provide individuals with pre-measured amounts of food with known amounts of nutrients. But to maintain healthy weight loss, meal replacement therapy must be responsible and sustained. It’s imperative that you speak with a health care professional to determine whether these shakes, and which shakes, can serve as a useful weight management tool.
Donna Benjamin, owner and head coach at Crossfit Homeward, says she’s heard plenty of weight loss success stories surrounding meal replacement shakes. But she also says that this bland, ultra-regimented type of nutrition isn’t sustainable.
HealthyWay
“Shakes might help an athlete get started on the path to a healthier lifestyle,” she says, “but the joy of gathering at a table and eating a flavorful meal will motivate the athlete to stay on track.”

Weigh the benefits of the Shake Weight.

Taking the infomercial timeslot by storm in mid-2009, the Shake Weight promised to tone your upper body using daily, six-minute workouts—for only $19.95! One ad for the product claimed that it increased muscle activation by 300 percent.

The direction of response of a body function to any agent depends to a large degree on the initial level of that function.

Such an illustrious claim had people running to the phone to buy; by August 2010, Shake Weight’s manufacturer was $40 million richer. By December of the following year, they’d sold 4.5 million units.
Due to its wonky motion, the Shake Weight went viral, with everyone from YouTubers to the folks at Saturday Night Live parodying it—buying a Shake Weight to do so, of course.

To find out if the Shake Weight was truly worth its hype, the American Council on Exercise conducted a study evaluating the degree of muscle activation in Shake Weight exercises versus identical exercises with an equally weighted dumbbell. The women’s dumbbell was 2.5 pounds, and the men’s was 5 pounds.
The results showed that the average muscle activation was 66 percent greater for the Shake Weight exercises compared to the dumbbell exercises. Not quite 300 percent, but still an increase.
HealthyWay
The low weight of the dumbbells, though, made some question the practical uses of the Shake Weight for more experienced lifters: “For a person who has experience with resistance training … it’s probably going to have, at most, a modest effect,” said Cedric X. Bryant, ACE’s chief science officer, in a roundup of the 2011 study.
More in the doubt category: A 2012 study published in the Journal of Sports Science & Medicine found no significant increase in muscle activation for Shake Weight exercises compared to normal weights.

HealthyWay
Actress Emma Stone using a Shake Weight on Late Night with Jimmy Fallon in September 2010 (NBC Universal via Wall Devil)

That said, the Shake Weight could be a good way for a “previously immobile person,” as Lippin said, to get moving. Bryant cited Wilder’s law of initial value: “the direction of response of a body function to any agent depends to a large degree on the initial level of that function.”
“If you put forth effort,” Bryant said, “the Shake Weight, because it provides some level of resistance will produce an exercise response, particularly for individuals at the low end of the fitness spectrum.”

Take a hack at the Ab Carver.

The ab wheel, dressed up below as the Ab Carver, is a wheel connected to two handles for you to roll out your body into a plank position. Its popularity lies in its simplistic design, low price, and small size. You can slip it under your bed or throw it in your luggage.

“The ab wheel is actually a pretty cool device,” says Rui Li, a NASM-certified personal trainer and CEO of New York Personal Training. “It works essentially like a plank, except instead of staying in the same position, you roll your way out into the plank position.”
Li finds the ab wheel effective in building strength in the rectus abdominis, the muscles that you can see on people with washboard abs. “These muscles are important because they allow you to sit up easily and push heavy weight over your head,” she says.

A Fitness Shopper’s First Step

Don’t just take these experts’ words for it, either. If you decide to move forward with buying one of these fitness products, Danielle Girdano, president of D’fine Sculpting & Nutrition, recommends speaking to a professional first. Any of these fitness products should be discussed with a health care professional who uses them, personally or in their practice.
HealthyWay
“Also, remember that online reviews can be skewed or even advertisements in disguise, so be sure that any information gathered comes from a trusted, unbiased source,” she says.
In addition, you should always seek the approval of a medical professional before starting any fitness program, especially if you have not worked out for a long period of time.
Now that you understand how infomercials play off of poor self-image, this might help you make wiser choices at 2 a.m. You can still purchase these products, as we can see they are not all a waste of money—just be sure you really know what you’re getting.

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Gym x Studio Sweat

5 Yoga Poses For Amazing Core Strength

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.

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  • 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.

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  • 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.

A post shared by Moon Ji eun (@moonjiyogadiary) on

  • 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]

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Gym x Studio Sweat

Kettlebell Exercises: Are They The Missing Staple In Your Workout Routine?

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:

  1. Symmetrical: You don’t have to compensate or sacrifice control in one muscle to complete the movement as a whole.
  2. 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]

 

Categories
Fitness Advice x Motivation Sweat

4 Thought Patterns That Could Be Sabotaging Your Fitness Goals

Despite the considerably physical nature of most health and fitness goals, often the key to bringing them to fruition is maintaining the proper mindset. Yes, friends—it’s a mental game. As a fitness and nutrition coach, I frequently come into contact with women who are ready to achieve their goals by any means necessary, but are up against thought patterns and narratives of self-belief that are significantly lacking.
Through discussion, we uncover root issues and explore the emotional layers that may be impeding consistent progress. Oftentimes, it comes down to honest reflection on this simple question: How are you speaking to yourself?
Here are four answers—and the unhealthy patterns that stem from them—that might be sabotaging your fitness goals.

1. You’re looking in the mirror with a limiting lens.

Which of these statements helps you express your everyday thought processes?
HealthyWay
Do the more positive and integrated statements reflect your natural state on the whole? If yes, wonderful! You’re flowing through abundance and your fitness goals are sure to follow. However, if statements of lack and frustration better capture your worldview and sense of self, it’s likely that fear has taken over and led you to self-limiting beliefs.
These thought patterns and accompanying emotions are among the first topics I address with clients. Individuals may feel their goals are too far out of reach, or they may feel they aren’t deserving of even their own unwavering confidence. In either situation, they are blocking themselves from receiving and creating.
If you think you can’t do something, you may never allow yourself to give it your all. Statements that begin with “I can’t” often give way to individuals believing their abilities are pre-determined and fixed. On the contrary! We are constantly evolving, and fitness evolutions are equally malleable. The first step in accomplishing anything is believing you will. It’s even better if that belief is one of unwavering certainty.
Stepping into this mindset requires a comprehensive shift in how one views the world and their unique place in it. An abundance mentality doesn’t manifest overnight, so be patient with yourself as you begin to modify your internal dialogue. When you feel overwhelmed, anxious, or irritated, take a few minutes to stop what you’re doing and assess the situation. These emotions and many of those accompanying them are fear based. Check in with yourself to determine whether there’s an underlying feeling of “not enough-ness.” Are self-limiting beliefs present? If yes, notice where you’re currently feeling sensitive and pour self-compassion into those areas. Make it point to recite daily affirmations. The list of positive and integrated statements you read above is a great place to start!

2. You’re comparing yourself to others.

You’ve heard it countless times: Comparison is the thief of joy. When you’re comparing yourself to others, you’re actively boxing yourself into what’s referred to as a lack mentality and subsequently setting yourself up for those aforementioned limiting beliefs. When living in this state of mind, it typically holds true that you’re placing yourself in a “less than” or “deficient” category as opposed to appreciating your individuality and unique life processes. Comparing often involves looking to others for examples of what you need to fix within yourself to be “enough.”
Another experience of comparison involves observing others through a more judgmental lens. This is common when individuals are hyper-focused on achieving a set of goals. When investing substantial time and energy into an endeavor, your sensitivity to potential barriers can increase. When comparing yourself to those around you, you may begin to feel you are in competition.
In either case, you’re approaching the situation with defensive posturing and thought patterns that are once again fear based. Without conscious awareness, you believe that there isn’t enough success to go around for everyone. In terms of fitness, success may mean a toned body, the weight you can lift, the types of exercise you perform, the speed with which you can complete a cardio goal, or even loving the way you look in cute workout attire. Of course, someone else’s experience of these things doesn’t eclipse your ability to revel in them, too.
If you’re falling into the comparison trap, try to interrupt the judgments with love. Keep in mind that this applies to yourself and others. Feeling excited, supported, or inspired by another woman won’t damper your achievements. It’s important to create a type of mentality where everyone can enjoy the fruits of their labors. Instead of thinking, “Wow, look at how fast her mile time is. She’s perfect. How could I ever be good enough?” shift to, “Wow, look at how fast her mile time is. I’m so impressed! Good for her. I can’t believe how far I’ve come with my own endurance. I can’t wait to one day run my own blazing PRs.”
With this thinking, you’re acknowledging another individual’s success while also appreciating how inspiring your own journey is! 

3. You’re focusing on short-term success instead of long-term sustainability

It’s common for individuals to dive into a self-improvement project when short-term goals and quickly approaching deadlines are on the horizon. When working from such a place, we often adopt all-or-nothing mindsets. The trouble with this is that fitness is not linear. The truth is, there will be forward and backward movements in any journey. It’s inevitable.
When this is overlooked, you may notice yourself cycling between extremes. If you aren’t “completely on” with your fitness regimen, then you’re “completely off.” In other words, if there’s a blip in your program’s perfection or your consistent progression toward the goal you’ve visualized, you may find yourself pulling out of the race altogether.
Let’s consider a weight loss journey. You may have a goal of losing ten pounds by an upcoming wedding, which is roughly six months away. While this is realistic, measurable, and time-bound, I would still urge you to consider it one small step in the bigger picture of improving your health and wellness. Why does this help? Well, you’re more likely to stick to the goal when you acknowledge that the benefits will serve you for years to come. Embracing a healthy lifestyle will augment your metabolic, cardiovascular, and musculoskeletal well-being, while also helping you fit into that gorgeous gown.
During the six months leading up to the special day, odds are you’ll have a meal or night out that you know is a bit too indulgent for your weight loss goal. Focusing only on short-term advances might allow this meal to trigger a self-defeating thought spiral. Instead of resuming standard exercise and diet protocol after indulging, you might throw in the towel, believing your day is already ruined. One meal turns into one day, one week, or even one month. If you guilt yourself for being unable to give it your “all” in the moment, you may retreat to giving nothing.
If you’re in tune with long-term benefits, though, you’ll be more apt to recognize that one indulgence will not throw you off track. You’ll release any anxiety that may follow the slip-up and trust that your weight loss and greater wellness goals will still be realized. One meal is just…one meal. You’ll appreciate the short break in routine then return to the plan. It’s no longer about going to extreme measures to achieve a goal as quickly as possible, but rather creating sustainable changes that will contribute to improved quality of life—which certainly does not include doggedly chasing perfection.
This slight alteration in thought processes contributes to flexibility and balance.

4. You’re thinking of exercise as a chore.

It’s true, training regimens can be taxing. Day in and day out, you’re putting yourself through demanding workouts. Quickly ask yourself, “What’s my immediate reaction when I think about exercise?” If you equate working out with an imposition, this may very well be the final block hampering your forward momentum. All too often, we hear individuals complain about “having” to make it into the gym on a particular day. This mentality instantly decreases your physical reserves. No matter what the task at hand may be, energy fades when we feel we’re being forced to do something we deem burdensome. As a result, workouts wind up lacking intensity and efficacy.
The first step in shifting this mentality involves embracing an overarching sense of gratitude. Rather than thinking of your training as something you “have to do,” try on the more positive idea that it’s something you “get to do.” With an able body and kickass persistence, you have the opportunity to exercise according to your plan—whether that’s daily or a couple of times a week—at the gym, in a studio, or pounding the pavement.
The second step involves making your training fun. Yes, we said fun! Exercise can be entirely pleasurable, so spend time playing around with various modes of exercise until you find the right fit. If you have stringent fitness goals, consider substituting a few changes in your (potentially) monotonous routine to spice things up.
For example, few individuals are fond of climbing the StairMaster for 45 minutes. Instead, opt for a 20-minute warm-up with incline walking, then jump into a HIIT circuit. Incorporate sleds, medicine balls, battle ropes, kettlebells, and even row machines for a more proactive take on cardio. Or ditch land altogether and hop into the pool for a killer, lung-busting workout. Through it all, just think about how many amazing activities your body is enabling you to do. Pretty great, isn’t it?

Categories
Gym x Studio Sweat

Beat Boredom And Freshen Up Your Fitness Routine With New Workouts In 2018

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
No Gym Required Sweat

How Digital Fitness Is Changing The At-Home Workout Game In 2018

It’s 2018, and you can have pretty much anything delivered right to your home and find any movie or TV show streaming in an instant. We’ve come to expect our services to come to us—no need to get in the car and drive somewhere (or even put on pants and a bra for that matter). So when can we expect the fitness world to grab hold of the instant-gratification trend? That time is now.
You may not be able to afford (or even want) your own personal trainer to come to your house every day to design a workout for whatever your mood or goals might be. But now, with advances in the digital fitness market, you can have the next best thing: unlimited variations of studio fitness classes streaming directly to your home—many with no special equipment required.

Go somewhere with Peloton.

Even though you may not cover a single mile riding a Peloton exercise bike, that doesn’t mean you’re not getting anywhere. From a new kind of high-tech spin bike that was originally funded on Kickstarter to an international tool of choice for at-home workout devotees, Peloton has made its mark on the digital fitness industry.
Using the bike’s large, wifi-enabled screen, subscribers can tune in to the hit of energy that comes from taking part in a live spin class coming to you via streaming video from New York City. Users can also choose from a catalog of pre-recorded classes.
Peloton has tapped in to the market for high-quality studio fitness on your schedule, in your own home. And they’re not the only ones. Now other companies, such as Flywheel and Equinox Tier X, are following suit.

The future is digital.

Fitness buffs and beginners alike are going digital. In fact, a recent market research report on opportunities in the global digital fitness market states that “the global digital fitness market is expected to reach an estimated $27.4 billion by 2022.”
These figures include wearable tech like Fitbits (I’m got mine on!) and Motiv Rings, as well as “smart clothing,” digital equipment like Peloton Bikes, fitness apps, and streaming fitness subscriptions.

HIIT your workout goals at home with ClassPass.

There are many websites offering on-demand fitness classes, but a forthcoming service from ClassPass (the subscription service to basically every fitness studio in your city) now aims to provide that specialized boutique fitness studio energy and attention in real time from the company’s studio in Brooklyn, New York, to in-home viewers.  
The new service, called ClassPass Live, will be released in “early 2018,” according to Business Insider. It will focus on high-intensity interval training (HIIT) content at first and is expected to cost $15 per month for new members.
At-home HIIT warriors will consistently be able to access new live content coming to wherever their corner of the earth is. The company hasn’t yet shared any plans to make the platform open to uploads from fitness influencers outside of their in-house team, but the possibilities do seem boundless.
And if you’re looking to get in some HIIT time before that service launches, be sure to visit our HIIT video series. We’ve got you covered!

Categories
No Gym Required Sweat

Winter Running 101: Braving The Elements

As winter rolls in, many of us flock to comfortably heated studios and gyms for our daily exercise. For runners, though, the options for training aren’t limited to the monotonous and often overcrowded treadmills. Brisk weather doesn’t have to deter you from doing what you love most.
If you’re jumping at the chance to continue your outdoor running routine, there are a few things to keep in mind. To help you plan for these next few months of colder temperatures, let’s dive into some necessary safety measures, gear suggestions, and training modifications.
So throw on a few extra layers and lace up your shoes. The frosty streets are waiting.

Safety first.

Take note of the weather patterns as you plan your outdoor endeavor. Knowing the approximate temperature will help you piece together a suitable outfit with enough layers to keep the miles tolerable. If there’s rain or snow forecasted, you’ll also know to throw on a water-resistant top layer. There are few things worse—or more dangerous—than wearing moisture-absorbing fabric in freezing temperatures. Staying dry will dramatically reduce your chances of developing hypothermia.
While we applaud your persistence, running outside when it’s –22° F or colder may not be the best idea; Opt for an indoor cross-training session instead. Both swimming and spinning are effective options for this. You can continue to work toward next spring’s 10K without jeopardizing your health.
Despite careful weather preparation, the effects of icy conditions can still be quite unpredictable. Recruit a friend or two for your sweat sesh. Running in pairs or small groups has the same benefits as any buddy system. Having an extra body provides support should someone injure themselves or begin experiencing symptoms of hypothermia.
In addition to safety, a running partner can provide a motivation boost. When it’s freezing outside, we welcome any potential inspiration to get our butts in gear. A celebratory post-run date with a steaming mug of chai, whole wheat bagel, and lively fireplace? Yes please.
If you need to schedule a solo run, be sure to tell someone you trust where you’re headed and how long you expect to be gone. If you know your route down to the nitty gritty details, have your faction of runners download the MapMyRun app. You can log your runs and share your routes with other users. Should something happen, your friends will know your exact location.
Although unplugging may enhance the meditative aspect of your run, don’t ditch your phone altogether. To supplement the benefits of mapping your run for friends, there are a few additional safety measures to follow during your wintry trek.
Skip the music and silence your notifications but always keep your phone accessible for emergencies. If you find yourself in any dangerous situations, your phone is your lifeline. Although contacting a 911 operator takes nothing more than a quick call, there are several apps to consider if you favor more security and a fairly streamlined procedure.
ROAD iD and Kitestring work by immediately notifying your registered emergency contacts of any inactivity lasting longer than one minute—without you having to touch a button. You may also find bSafe and React Mobile helpful, as they swiftly connect users with emergency responders and share their precise GPS location.
To many, this final tip may seem counterintuitive. Nevertheless, always run against traffic. Running alongside traffic may be generally harmless during daylight hours, but the possibility of danger increases during the darker, wetter winter periods. This is especially true if you prefer to enjoy evening runs under nothing more than a moonlit glow.
Facing the opposite direction of oncoming vehicles gives you the advantage of spotting each one as it approaches, possibly even before the drivers spot you. This gives you enough time to react to any hazardous driving patterns and move out of the line of danger.

Suit up for your freezing date with Mother Nature.

When you’re piling on the layers, Runner’s World suggests dressing as if it’s about 20 degrees warmer. You’ll naturally produce enough body heat during your run to make up for the difference.
When choosing fabrics, the key is technicality! Your clothes should have moisture-wicking properties, which will help ensure sweat doesn’t sit on your skin in the freezing temps. Zippers at your neck and vents around the most heat-producing areas of your body will also be helpful as you start to warm up. They’ll offer you a bit more breathability without sacrificing core body temperature.
Runner’s World also offers a layering guide for outdoor enthusiasts:

  • “30 degrees: 2 tops, 1 bottom. Long-sleeve base layers and a vest to keep your core warm. Tights.”
  • “10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over tights.”
  • “0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.” Throw on the same combination of bottoms as the previous benchmark.
  • “Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.”
  • “Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses.” Or better yet, keep it indoors!

Light it up! Fluorescent colors and reflective features are two critical details that can’t be overlooked when choosing your outer layers. With the combination of fewer daylight hours and impossible snow banks, visibility declines considerably during the winter months. If you don’t like drawing attention to yourself, now is the time to kick that fear to the curb. For the next few months, your new objective will be to draw all attention to yourself when you’re out hitting the icy streets.
Taking safety into account, you want your gear to be easily visible. If you’re heading out for a night run—or if it’s noticeably more overcast than usual—strapping on a headlamp can be exceedingly worthwhile. It lights up your path, allows others to spot you with greater ease, and keeps your hands free should there be any minor slips. We love this one.
A significant amount of body heat escapes through the extremities (not to mention that exposed skin poses a greater risk to frostbite), so keep your head, hands, and feet warm. Wear a beanie and mittens on every winter adventure.
For shoes, it’s essential to find a pair that has minimal meshing. Shoes with studded soles, Gore-Tex uppers, and additional liners will be your best bet. Keep in mind that winter conditions make even the most typical terrain feel like the roughest trail. Well-equipped shoes are paramount.

Lace up your techy sneakers!

Always warm up, friends. With the chilly temperatures, this is of utmost importance. Start to get the blood pumping by moving through any stiff joints and cold muscles. Practice a few dynamic stretches, run several flights of stairs, grab your mat for a mini yoga flow, or put those old high school P.E. drills to good use (think high knees, butt kicks, and inchworms). Your body will be more capable of meeting the demands of your run without potential injury.
Is it windy out? Slather a layer of Vaseline on your nose and cheeks to protect from windburn and get moving! Begin your workout by running into the wind and finish with it against your back. The benefits are multiplied, as this not only gives you a greater sense of ease during the final push but also minimizes the chances of the wind chilling you after you’ve worked up a sweat.
When choosing your route, familiarity is your friend. With the higher likelihood of hazards this season, winter isn’t the best time to hit a novel trail. Commit to running the paths you know best. It may not be as thrilling as you’d like; but just think, you’ll be a pro by the time spring rolls around. No one will know that route better than you!
We’ve discussed how lighting can be issue this time of year, and your routes should take this into account. In addition to wearing a headlamp, settle on running paths that are well lit and provide plenty of room to maneuver.
One final tip: ditch the speedwork and respect your temporary limitations. We understand you may be itching to run through a few sprints or nail down that nagging PR, but save that for your indoor cross-training.
Start your runs at an easy pace and gradually increase the speed, but keep it slower than your usual training pace. The new focus for these outdoor runs should be maintenance. Acceleration and icy surfaces do not bode well.
If you need a dose of high-intensity training in your life, there are still plenty of ways to keep your heart pounding, lungs screaming, and legs strong. Instead of taking it to the streets, throw in a few rounds of intervals on the treadmill, on the spin bike, or in the pool. You’ll be glad you did.
Okay. winter-loving friends. Let’s get to it!

Categories
Kettlebell Series Sweat

Kettlebell Series: Glutes

 Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:

Kneeling Squats

  • Place a yoga mat, soft rug, or pillow under your knees for support.
  • Kneel on the support.
  • Hold kettlebell with both hands at chest level, close to the body.
  • Elongate and engage your core, shoulders back.
  • Slowly lower your hips down to sit on your heels.
  • Squeeze your glutes to extend your hips forward, returning to your kneeling position.
  • Repeat 12 times.

Kettlebell Romanian Deadlift

  • Begin with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders back.
  • Holding kettlebell in both hands with arms fully extended in front of you, hinge at the hips, keeping the kettlebell near the body.
  • Bend until you feel a slight stretch in your hamstrings.
  • While keeping your core engaged and maintaining a neutral spine, squeeze the glutes and extend the hips to come to a standing position.
  • Repeat 12 times.

1 ¼ Squat

  • Begin with feet shoulder-width apart, toes pointed slightly outward, holding the kettlebell in both hands held at chest level, close to the body.
  • Bend at the knees and hinge at the hips, lowering yourself until your knees are bent at 90 degrees—as if you are sitting back onto your heels.
  • Slowly pulse up about a quarter of the way and lower back down, using your glutes to drive the motion, then squeeze your glutes and extend your hips, returning to a standing position.
  • Together this results in a 1 ¼ squat that gives extra attention to the glutes.
  • Maintain a neutral spine and engaged core throughout the entire range of motion.
  • Repeat 12 times.

Single-Leg Romanian Deadlift

  • Begin with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders back.
  • Hold kettlebell in one hand, with your arm extended down by your side.
  • Kick the opposite leg straight back, raising the heel toward the ceiling as you lower the kettlebell toward the ground like a seesaw.
  • Swing your back leg forward as you come to a standing position, driving the knee through.
  • Keep your back flat and your core engaged throughout the entire range of motion.
  • For a modified version, don’t kick the leg as high; simply hover the foot off the ground and use the ground for support and guidance.
  • Repeat 12 times on each leg.

Hip Openers

  • Begin with feet shoulder-width apart, core engaged, shoulders back, holding the kettlebell in one hand with the arm fully extended down by your side.
  • Drive the knee of the opposite leg up and hold.
  • Be sure the hip of the standing leg is engaged and held in tightly to ensure you aren’t leaning to one side. This awareness will help you engage the glute muscles responsible for hip abduction.
  • From here, rotate the knee of the opposite leg out and back, drawing an imaginary half circle.
  • Lower your leg to tap the ground behind you, lift, and rotate the knee forward to its starting position.
  • These motions can be referred to as opening and closing the gate.
  • For a modified version, point and drag toe in the half-circle motion as opposed to lifting the foot and knee. This way the ground can be used for stability and balance.
  • Repeat 12 times on each leg.

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