Turn up the tunes...

I can't imagine working out, or even cleaning my kitchen for that matter, without the inspiration of music. There's something about a beat that creates a groove for you to work to - and it's enjoyable.

Whether it's the inspirational lyrics, the driving beat, or simply a new song you love, selecting music for your workout has been proven to keep you going. The BPM of the song, the tempo, can guide the pace of your run... My challenge song is Mr. Brightside by The Killers, also showcased in the article below- keeps me hitting the pavement quick.

http://www.nytimes.com/2008/01/10/fashion/10fitness.html

Create a playlist that will dictate your speed, warm-up, cool down, each rep and set, as well as music for the in-betweens to keep you psyched up.

What gets you going??

More for the core!

Check out the Men's Health suggestions at the site listed in the photo. Around the world plank is my favorite!



If you don't have access to a cable row machine, don't worry you can always use a free weight on the side plank.

Keep your belly button area pulled in to support your low back.

Enjoy!

Get that vitamin B!!

Lunch on the run?

After a fabulous ballet class at Gibney Dance today, I was scheduled to meet with a theater colleague for lunch. I had just sweat my tail off with a great class and the last thing I wanted to eat was grease, grizzle, and anything unhealthy.  I found myself at the ENERGY KITCHEN near Madison Square Park, and I wasn't dissapointed.

 It's incredibly challenging to live on the go in a city filled with thousands of bars and restaurants with any cuisine imaginable.  How am I supposed to make good choices?  Going to a place like ENERGY KITCHEN enables you to know exactly what's inside what you're eating.  You can make healthy choices, while eating sustainable meals. At this place, all finds are under 500 calories so you can measure what's in your lunch. 

So....how to be healthy when living the life of a city dweller?

1. Plan ahead: know what the day has in store and pack sustainable meals and snacks like figs and almonds, a peanut butter sandwich, or a Luna bar (insert your favorite type here). 
2. Find a fruit stand: a couple of quarters can go a long way with a NYC fruit vendor.  Bananas, apples, oranges, OH MY!  Grab one on your walk for a great pick me up and avoid unhealthy sugary sweets like candy bars or soda.
3. Make good choices: there are plenty of healthy places to eat, like ENERGY KITCHEN, all over the city.  Find a place that you like and know where it is in every neighborhood. 

It's easy to make great habits, like packing a lunch, bringing your own water bottle, and giving to charity ;) So start small and think how you can make a difference in your own life and with your own health. 

Check out an ENERGY KITCHEN near you and think of me when you do!

Mmm mmm good!

As the weather cools down, stir up a pot of homemade soup. It's an easy thing to make and recipes are not even needed.

Here is an easy and healthy vegetable soup:

1. Pour olive oil in a pot and sauté up some garlic and onions.
2. Add chicken, beef or vegetable stock or broth.
3. Get to adding veggies of your choice. My favorites: broccoli, spinach, kidney beans, celery, potatoes, diced tomatoes... Whatever you have around the house.
4. Add spices as desired and bring to a boil. Simmer as long as you like and enjoy!!

Soup is liquid based so it's filling without lots of calories and fat. Freeze the leftovers and eat anytime.

You may be asking where is the soup in my bowl? Well, it's long gone!!

Football Sunday!

Take a break today (as I am!) from doing your sport, and watch some! 

Many games on today and I'll be cheering for the Bills as they take on the Raiders at 1pm.  Check out the home made t-shirts I made, yes with glitter (!) --
 

The front say's "SHOUT"

and the back says "Buffalo's Happenin' Now"



I made a whole series with various lyrics from our theme song (taking orders if you're interested!!) .... so get out and enjoy the fall day!

GO BILLS!!

Today, we stabilize!

Stabilizing the core is essential to protect the body from injury and to aid in efficient body movement.  During stabilization exercises there will be little movement of the spine and pelvis.  Try these two today:

Marching/Single Leg Raise

• Lay on your back with feet out away from your body, pointing forward with arms at your side
• Draw the navel in with the maneuver we discussed yesterday (and stay activated below the navel the entire time)
• Lift the first foot off the floor, hold for a few seconds and place back down 
• Repeat on each side 

Check out today's model, Emilee, performing this: 

She's keeping her pelvis stable and making sure not to arch her back when moving her legs. 

Keep that navel drawn in!  

Two-Leg Floor Bridge

Lay on your back with feet out away from your body, pointing forward with arms at your side
Draw the navel in with the maneuver we discussed yesterday (and stay activated below the navel the entire time) as well as activate the gluteals (butt muscles)
Lift pelvis off the floor until the entire body is in one straight line from knees to shoulders

Slowly lower and repeat

Try to add these to your daily routine to stabilize your pelvis.  Once we've begun to stabilize, then we can strengthen!