Core Exercise for Runners

While I love challenging workout DVD’s like Physique 57, sometimes having an exercise that I can do anywhere without any props is the absolute best option.  Just in time for my two weeks for my 10 days of travel starting tomorrow, this core workout is deceptively difficult and has multiple benefits.

During this morning’s personal training session, Lauren tossed in a new core exercise which she said would be perfect for me to integrate into my daily plank and pushup routine. The dead bug is a core exercise that engages the entire core while using flexion from the hip which can help strengthen weak hip flexor muscles. This is one of the core exercises Lauren, my trainer, especially recommends for runners.

Without further adieu, here is the dead bug, as modeled by moi.

Begin with hands straight above chest, in line with shoulders and legs at 90 degrees.

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Extend right leg while extending left arm.photo

Return to center starting position.

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Extend opposite leg this time while extending opposite arm.

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Repeat this move 15 times on each side and complete 2-3 times depending on fitness ability.

If you’re interested in another killer ab series, check out my 360 degree plank workout that I posted back in March.

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Equinox Shockwave

As I’ve mentioned a few times, Bo and I are trying to find ways to save money easily for the next few months. No, neither of us lost our job nor are we planning for a child. Instead, we’d just like to be able to put a bit more away in savings. One way in which I’m saving money is by cutting out a personal trainer for the two months that my personal trainer is on maternity leave and not paying for any fitness classes during the summer.

Since I’m a member of Equinox, the easiest way for me to do this is to take full advantage of the classes Equinox offers to its members.

There are a few things I look for in a class:

  • Is the teacher qualified? Is he/she friendly and willing to assist students?
  • Can I master the movements?
  • Will it be worth my time?

Even though I took ballet and jazz from the age of 3-15, I’m not the most coordinated person and therefore classes which are highly choreographed or have fast transition time between movements tend to be tough. I would rather have slow movements where form isn’t compromised. So while I love 30/60/90 and MetCon3 for their sweat factor, sometimes I find my form suffers due to the speed.

Therefore, when I heard about a great new class that not only offered one of my favorite cardio machines, the rowing machine, but also only 3 other stations, I was intrigued. This rowing machine is different than the average as it actually uses WATER! The Indo-Row engages more than 80% of the body’s muscle mass with each stroke, using the water’s resistance

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Upon doing some research, I really liked what I read about the class and was super excited to try it at Rockefeller Center Equinox on Wednesday night.

Extreme cross training at its best! This total body circuit challenge combines the Indo-Row machines for high-intensity calorie burn with dynamic, functional exercises using ViPR, Body Bars, BOSUs and Kettlebells to sculpt and transform the body! Max effort, and EXTREME results!

While each class is different, the concept remains the same.

  • Class is approx. 45 minutes
  • Class is divided into 4 groups upon entering
  • There are 4 stations which each group rotates around during the class (arms, abs, legs, rowing)
  • The team who is on the rowing machine sets the time of each station, depending how long it takes for everyone on their team to finish the distance (500, 400, 300, 200, 200)
  • When everyone finishes rowing, teams rotate.

The stations for our day were right up my alley: rowing, stability ball planks, lunges with overhead weighted press, and pushups while passing back and forth a medicine ball.  Each of these movements are low impact and since you’re doing each one for at least 1 minute, you are able to focus on form.

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The instructor, John, did a great job walking around the room to check people’s form and motivate the group. His music mix was upbeat and high energy which kept everyone moving. I personally loved the rowing segment as there was a great competitive spirit to see who would finish first. The team competition and social atmosphere was something I hadn’t experienced before in a group workout class.

To see the class in action, check out this video below: 

Boston News, Weather, Sports | FOX 25 | MyFoxBoston

When the 45 minutes were over I was sweating and my arms were still shaking from the more than 100 pushups I completed! This class is one that I’ll hopefully frequent during marathon training since the low impact didn’t push my body too hard but the circuits allowed me to focus on some weight training and core work. I’m curious to see how the stations change next week! Rumor has it this instructor also has some mean BOSU ball stations he’s incorporated historically!

Equinox Shockwave is currently offered in Boston, LA, Chicago, and New York. For locals, the class is offered at Columbus Circle, 17th and 10th, Wall Street, and Rockefeller Center Equinox locations.

Question: What do you look for in a group fitness class?

*Also, I am so sorry but just realized that I never chose a winner for the Athleta giveaway! Oops! The winner is: Christina! Please email me your mailing address!

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Weekly Workouts and Protein Two Ways

What a Monday. I can already tell this week is going to be a crazy week in many ways. But, in order to make sure I don’t miss any workouts, I’m going to share them with you before we get to today’s highlights.

Weekly Workout Plan

Monday: 7 mile run in Central Park with my office running group

Tuesday: Abs+Arms followed by an AM hour yoga class at Equinox

Wednesday: AM run+ PM Summer Solstice Yoga in Times Square

Thursday: AM spin at Equinox

Friday: AM long run with Leticia

Saturday: Dancing the night away in Chapel Hill at a wedding (this counts as cross training right?)

Sunday: Long walk

I love running with my co-workers on Monday as it is a perfect way to relieve some stress and it helps keep me accountable on the eating front. I used to be a horrible stress eater and little things like this have helped me change my habits. Knowing that a group of people are waiting to run with you at 6pm can make a handful of chocolates or a bag of M&M’s far less appealing in a moment of stress or temptation. Instead, today I went for pretzels and almonds! In case you’re looking for a great NYC running route, here’s the route we took tonight. I really enjoyed the few hills, beautiful reservoir path and dodging tourists. We joked that it makes you feel like you’re in some video game. image

This week is a bit of a chaotic mess on the workout front due to a quick trip down to Chapel Hill for a high school friend’s wedding along with some special events. I don’t normally specialize in two a days but as marathon training ramps up, I wouldn’t be surprised if there was at least one 2 a day in the schedule each week. Normally one of the workouts is a more relaxing yoga like workout to stretch and restore my muscles versus beat them up further. Also, you’ll notice the worlds “at Equinox” in my workouts plans more and more. I love the convenience of Equinox but feel I need to do a better job trying their different classes versus spending unnecessary money hopping around to NYC’s boutique studios. So outside of the occasional Soul Cycle date with Bo or friends, most of my workouts will be outside or at Equinox unless they are special blog events.

The rest of today’s highlights revolve around protein. As part of a Fitfluential and GNC partnership, I have the opportunity to review a few of their different protein powders. Today I tried the 100% Whey powder two different ways: oats and smoothie. I was amazed at how well the protein blended with my oats and loved the vanilla flavor. It wasn’t very sweet due to the low sugar but was just enough to give both a bit of flavor.

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After my run with the group all I wanted was a relaxing night in the tub. There is nothing like a few good magazines, bath salts, candles, music, and a smoothie after a long day.

008Before we part ways, I have a reminder and a Pintrest update.

Reminder: If you’re in the NYC area, Athleta is sponsoring this year’s Summer Solstice Yoga event in Times Square on Wednesday from 7:30am-8:30pm. I’ll be sweating it out with Theodora during the 7pm yoga class if you care to join!

Pintrest: I created a new board tonight on Pintrest featuring my upcoming races! If you are interested in health, beauty, running, travel, or recipes I’d love for you to follow my boards!

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