ashleyd /

Physique 57 for the non-New Yorker

Good afternoon!

I’m so glad to be back in Manhattan! Last night, the fiance and I got met each other at Physique 57 after my class and walked home together. It was great just catching up, chatting, and holding hands like teenagers as we walked through the streets of Soho and Tribecca. It’s amazing how quickly i’m becoming acquainted with the area since i’ve started walking more. A few weeks ago I made a pact that as long as it was safe, i’d walk everywhere whenever possible instead of hopping in a cab or even the subway. I’ve fallen in love with Google Maps walking option and will frequently map my walks before I leave. This week i’ve walked to Physique 57 two times (1.5 miles each way), Tribeca Whole Foods 2x (.5 mile each way), and tonight i’ll walk up to Columbus Circle for a book signing with Kate Jacobs who wrote Friday Night Knitting Club, Comfort Food, and Knit 2. I highly recommend her books if you haven’t read them yet. Her character development is wonderful and the first book takes place in NYC! I’m actually going to another book event next week at the same Borders. Missy and I are going to catch the famous Lisa of Hungry Girl next Tuesday night. I’d LOOVVEE some samples and i’m excited about the new book. While I don’t agree with everything they recommend some of their substitutions are great like Shirataki noodles, Fiber One, etc.

But, back to last night, we came home and cooked dinner together (salmon, roasted veggies, and huge salads) and relaxed. But, then the night turned for the worse as I had to stay up an extra hour doing last minute preparation work for my customer call today in Harrisburg. Needless to say it’s already been a long day as I was in my car by 5:30am and just got back to NYC. For the first time in ages I packed all my food with me today and it worked perfectly! I microwaved the oatmeal ahead of time and put the bananas on it before sealing it for the ride. In addition I packed an apple and celery sticks w/almond butter for snacks. Prepping all my food at the beginning of the week made packing lunch a sinch: open Rubbermaid, insert chicken breast, top with 1/2 c rice, top with veggies and some seasonings. I ate all of this during the drive to and from Harrisburg! It’s amazing how much shorter the ride seems when you don’t have to stop for coffee, breakfast, lunch, snacks, etc. I spent time during the drive thinking of ideas for the blog and quickly realized that if I want to attract new readers beyond the few awesome NYC gals I need to give everyone something they can use. So, today I present to you…(in collaboration with YouTube)

Part 1: The PHYSIQUE 57 WORKOUT for the NON-NEW YORKER

For today’s first installment you will need nothing other than your body and a yoga mat or carpeted area. This segment focuses on your abs and legs. I highly recommend watching the segment once through before you attempt it. Also, during last night’s class I was given some great critiques that i’ll pass on to you, my readers.
1)Whenever doing ab exercises you MUST continue to breathe. If you are holding your breath you are pushing your abs out which will result in firm abs that protrude versus flatter abs. The instructor said that breathing during ab exercises insures that you are using the abs evenly.
2) During any exercise that engages your core focus on bringing your belly button in to your backbone versus “sucking it in”. This will work more muscles.

Saddlebags Workout

Famous Thigh Dancing

The Rockette

Get your hand weights ready because tomorrow’s post will focus on the arms! 🙂

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ashleyd /

A shortened work week makes for an intense few days…

Greetings and salutations,

I apologize for my crazy posts the last day or so as my world is in chaos, overdrive mode for the next day. Due to the shortened work week I have a number of requests that must be completed by 5pm tomorrow. If you pair that with the fact that I have a huge marketing presentation at the customer (2.5 hours away) tomorrow that means that everything is due tonight- including my application! For those of you who asked, this job would be with the same amazing company I work for today but allow me to work from the Manhattan office versus commuting to Philadelphia once a week after I move to NYC full time Memorial Day weekend.

So this morning’s workout sort of happened. The fiance didn’t get home until 11 last night as he was home yesterday for his grandfather’s funeral and his flight was delayed. Unfortunatley, due to ticket prices I was not able to accompany him. However, this late arrival meant that we were up talking until around midnight. Therefore, at 5:15 there was NO way I was getting up because one of the things i’ve realized over the past few months is that my body really needs sleep. This month’s Oxygen issue reaffirms that even more! When I walked out of the apartment at 6:30 and felt the FRIGID temperatures I knew my outdoor run was doomed. Therefore, I hauled it over to NYSC, jumped on a treadmill and did 5.5 miles before my legs could do no more. It was a slow, tedious workout as well as I was averaging 5.8 on the treadmill. I don’t know where my speed went these last few months. I swear I used to be up around 6.3! After logging the miles I stretched for 10 minutes repeating many of Polly’s yoga for runners stretches including my new favorite, FROG. I lifted arms and did abs having full intentions of returning to the gym this evening to log my 2nd 5 miles. Runners World once had an article regarding this and said that while it isn’t ideal, you can split your long runs up during the day.

Well, my plan was foiled when Physique emailed me this morning letting me know I was off the wait list and added to the 6pm class. Let’s see, pound out 5 miles on the treadmill in the gloomy gym or enjoy 57 minutes of Physique bliss. Hmm, I wonder:)

Okay, today’s honeypot of knowledge (I know..bear reference..lame) is in regards to supplements. I mentioned in a post earlier this week that Oxygen recommended certain supplements during the weight loss/cleaner eating plan. Here is the more detailed information:

“Because a fat-loss program may not deliver the assorted micronutrients your body needs, you’ll need to supplement your eating. By boosting your daily intake of certain key micronutrients, your body will stay healthy.”

-DHA/EPA Fish Oil

Why: Elevates HDL levels while also helping to manage insulin sensitivities and sugar cravings while also improving cardiovascular capacity.

When: 1100 mg at breakfast and bedtime.

-Cal/Mag/Zinc Complex

Why: Bone density, helps keep muscles from cramping during and after workouts, also allows you to reach deeper REM sleep (yes please)

When: 1000 mg at bedtime

-Folic Acid

Why: hormonal and immune stystem support which is especially important for women on a fat-loss plan

When: 800 mg at breakfast

-Multivitamin

Why: Keeps your body in balance..and because your mom said so!

When: They say breakfast and lunch but I only take one at breakfast

-Amino Acid Complex

Why: Supports tissue repair and protein utilization

When: 2 capsules at breakfast, workout, and bedtime

As I wrote this I thought of the awesome and workout rockstare Caitlin. I should have ordered these supplements from her store instead of Drugstore.com. But, I will say Drugstore gave me free shipping and $10 off! Chaching! But, head over to http://www.theholisticdoctorsin.com/ to see what she and her hub offer through their side business!

I HAVE to get back to work but let your imagination run wild with today’s breakfast and lunch, or just reference yesterday’s post as it is the exact same. Go me- 2.5 days of stickign to the plan so far!!
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ashleyd /

Crazy work day and POLLY!

Okay, I apologize profusely as today has been a crazy work day. We had two business issues early on that put me behind a few hours. Then, my dream job got posted to our internal website. Therefore, I spent the rest of the day working on my application so I can apply this week and go through the interview process next week! This job would be amazing as it is based in our Manhattan office, would be on new brands/products, and would involve travel! Wish me luck!!

Food today was the EXACT same as yesterday:
Lunch: 4 oz chicken, zuchinni, and 1/2 c brown rice
Snack 2: 4 celery stalks and almond butter
Dinner: 6 oz tilapia, asparagus, squash, salad, and berries for dessert.
I’m really proud of myself for chugging lots of water anytime I was tempted to get a snack. This is the first time in ages i’ve stuck to a plan for more than a day!

Tonight, as I was brushing my teeth I realized just how tight I was after Physique, walking, and this mornings workout. Therefore, I finally visited the AMAZING Polly for some Yoga for Runners! I highly recommend it: http://www.youtube.com/watch?v=rUbMAJbaVXs&eurl=http%3A%2F%2Fyogapol%2Etypepad%2Ecom%2Fyogayum%2Fyoga%2Dfor%2Drunners%2Ehtml&feature=player_embedded. It was an incredible 10 minute workout that definitely left me feeling better! Now it’s time for bed! Tomorrow morning is 10 miles…no questions asked..either treadmill or outside depending on the temperature. Due to my Reynauds I just can’t put my body through running outside if it’s under 40 and windy.

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