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Better Late than Never!

Last week, I received an email from Equinox advertising their latest member/guest event, The Breakfast Club.
Jump start your day and enjoy a complimentary workout, heart healthy breakfast and blood pressure testing.

TUESDAY, FEBRUARY 16TH


EQUINOX FITNESS CLUBS


6:00AM-10:00AM


Fitness is more fun with a partner, so bring a friend along.


Sponsored by: Pom Wonderful, MixmyGranola

I was immediately excited as I’m probably the last health and fitness blogger to sample Pom Juice and MixmyGranola. I’ve seen these brands multiple time on other sites and even in store but haven’t sampled them. In addition, I was hoping to bring a friend to the event to enjoy a morning spin class.

Yesterday’s event did not disappoint! After a fabulous spin class and shower I headed out to the lobby to investigate the goods. There were multiple brands represented: Pom Wonderful, MixmyGranola, and Tea & Honey Store.

Mix My Granola:

For those of you who haven’t sampled this amazing idea before, Mix My Granola prides themselves on allowing consumers to design their own granola from more than 75 healthy and delicious ingredients. In addition, you can also choose from their pre-mixed formulas such as the Equinox mix. Most granolas range from $7-$10 per container. While this is expensive, I think it’s important to keep in mind that you are able to customize it exactly to your palate! I love this site and plan to order something very soon! In addition, their site is VERY user friendly
This brand was giving out small single serving portions of their Equinox braneded “Heart Healthy Granola” mix. This blend included whole rolled oats, crisp rice, honey, cranberries, almond, coconut, and more. I was only able to grab one pack since they were handing them out but it was absolutely delicious! It was the perfect mix-in yesterday when blended with my afternoon snack: Fage 0% and sugar free apricot preserves.
Even better, MixMyGranola has been so kind as to offer Healthy, Happier readers 10% off their order by entering the code: GRANOLA10 at checkout!

The Tea and Honey Store carries a unique assortment of robust and flavorful teas and honeys. Our intimate and vibrant shop in New York City’s Grand Central Terminal strives to provide exotic and delicious teas from across the globe alongside a selection of gourmet, unprocessed honeys.
Along with our own The Tea & Honey Store line of carefully selected organic teas and locally produced honey from the Hamptons Honey Company, we offer a variety of exclusive tea lines from the best tea houses and apiaries in the United States and France.
Yesterday they were handing out different Le Palais Des Thes tea bags. I was able to snag one chai and one The des Sables, a green tea. This green tea was absolutely divine yesterday morning and quickly warmed me up after the 10 block walk in the snow and cold. The flavor is softer than your average green tea due to the citrus infusion. In addition, I highly recommend their honey selection as every Equinox member who sampled it immediately broke out in “ooohs, yumms, and this is amazing” They have a great online shop as well which features their offerings!
For the local NYC readers, I will continue to post events such as this on the blog so you can have the opportunity to try Equinox for free! Until then, I highly suggest trying some of these great brands!
Also, hop on over to www.shapeupnyc.com to join me for a free kettlebell class next week!
 

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It’s All About the Core- Barefoot Katie guestpost

Kate Way Grassmeyer

It’s All About Core, People!
First of all, let me introduce myself… My name is Kathryn, I live in Washington, DC and I am almost a physical therapist (Is this a self-help meeting??). Ashley and I went to high school together back in Savannah and have re-connected lately through the wonderful world of blogs and Facebook. She invited me to guest blog and provide some insight on how to maintain and protect your body from the hardships of endurance running/marathon training (Go Ashley!).
Just some background: I have a BS in Exercise and Sports Science from the University of Georgia and I graduate with my Doctorate of Physical Therapy from Marymount University in May. I’m heading into the world of pediatrics, but I don’t graduate with a specialty so I’m educated in all areas across the board. I completed my orthopedic rotation last summer at Penrose Hospital in Colorado Springs, CO, where I had low expectations (because orthopedics wasn’t “my thing”) but I ended up loving it and learning a ton! I’ll try to keep my topics interesting and applicable—I don’t know how much everyone knows, so I hope this isn’t too elementary!
Now, onto the important stuff… Core, core, core, core, core. Did I say that enough? Long before pilates became the hot new fitness routine (Thank you, Jennifer Aniston!), therapists have been stressing the importance of core strength in minimizing back pain and work-related injuries and preventing injuries in athletes.
[Core count: 6]
A foundational exercise and rehabilitation principle we learn is that proximal stability translates to distal stability; it moves down “the kinematic chain”. That is, the stronger your trunk and core, the more stable your hips; stable hips mean stable knees, stable knees mean stable ankles, and so on… Essentially, our core provides the foundation for all functional movement and it needs to be strong to protect our extremities from undue stress.
Research has found a variety of structural differences that exist between the bodies of male and female runners— our hips are closer together, our femurs turned inward, our knees are farther apart, and our tibias are rotated outward– why us?? These structural differences place a higher demand on the female core and also lead to an increased incidence of overuse injuries (IT band syndrome, stress fractures, patellofemoral pain, etc…). But when your core is strong, your back and abdominal musculature are relatively balanced, which helps maintain proper alignment of your hips, knees, and ankles. And if you’re a runner, you know how important proper alignment is! Malalignment leads to muscular imbalances and excessive force on your lower extremity joints in all the wrong places.
[Core count: 10]
So here’s the deal, when we’re targeting our core, we’re not going for a six pack or targeting our rectus abdominus (that long muscle that pops up in the center of your stomach when you do a crunch or sit-up)—so if that muscle pops up when you’re working your core, you’re not working your core! (Side note: nothing wrong with a six pack, it just doesn’t necessarily mean a strong core!) You may not break a sweat and you may not even feel like you’re doing much— but you’re targeting small, very important muscles the wrap around your back and stomach.
If you’re into pilates, you probably don’t need any ideas from me, but if you’re not familiar, here are some of the basics…
Pelvic tilts: Great stretch for your low back and strengthening your abdominals. A very subtle movement and difficult to explain with words. Good demonstration here. I do these all. the. time.
Supine (laying on your back) marching: Lay on your back, knees bent, feet flat on the floor. Keeping your knee bent, lift one foot off the floor just a few inches, and slowly lower it back down. Alternate legs. Keep that low back on the floor and don’t let that rectus pop up!
http://www.dynamicchiropractic.ca/content/images/heller_01__1_1_8116.gif
Pilates bridges: A good old fashioned bridge, laying on your back, knees bent, feet flat on the floor. Lift your bum off the floor, keeping your stomach and gluts tight, and hold for 5 seconds. But when you go back down, roll slowly, moving one….vertebrae…at…a…time…back to the floor.
bridge.jpg
Pilates circles: Again, flat on your back, knees bent, feet flat on the floor. Straighten one leg, so your knee is extended and lifted off the floor, both thighs lined up parallel. Slowly move the extended leg in small circles, 10x clockwise, 10x counter-clockwise. Switch legs. Great for your core, great for your quads. You can also do these in side-lying with the top leg extended, lifted, and moving in circles.
Side lying leg circles pilates exercises for golfers
Quadruped (hands and knees): Assume the hands and knees position, keeping the back straight and neck in line with the spine. Extend one leg, like you’re kicking behind you, while simultaneously extending the opposite arm, like you’re reaching in front of you. Alternate opposite arm and opposite leg. Too difficult? Try it with the arms alone and/or legs alone. Too easy? Try it over a physioball.
http://cdn-viper.demandvideo.com/media/0134EB01-50FD-465E-AE72-F8AB32269A65/jpeg/9C4532BE-38DF-4326-9EFE-4AD0B3D8A926_5.jpg
The Plank: Must I even explain this one? Tip: if you’re butt’s sticking up or your body is sagging, you’re not doing it right! Try to hold it for 30 seconds. When you’re really good, you can do it for 3 minutes!
http://blogs1.marthastewart.com/photos/uncategorized/2008/01/22/mary_plank.jpg
Supine walk-outs: Start sitting on a large physioball and gradually walk your legs out, as you lay down rolling the ball up your back. Hold the position as seen below—keep your back in a straight line, don’t arch, don’t sag! Hold for 5-10 seconds, then walk back up to a sitting position.
http://assets.disaboom.com/Images/WorkoutsII/SupinePosition.JPG
Prone walk-outs: Same concept as above, but on your stomach. Start out kneeling with the ball in front of you, roll forward so your laying on top of it with your hands on the floor. Gradually walk out onto your hands letting the ball move down your body toward your legs. Walk out as far as you can while keeping your trunk from sagging—if you have to stop with the ball at your hips or can keep going until it’s at your feet, do whichever challenges you. Hold for 5-10 seconds, then walk back to kneeling.
http://www.acefitness.org/exerciselibrary/images/exercises/large/62-3.jpg
Overall, you want the movement for all of these to be slow and controlled. Always try to keep your low back flat on the floor, when you’re on the floor. Always focus on pushing your belly button into the floor (if you’re on your back) or pulling it into the ceiling (if you’re on your stomach). And a physioball or even a Bender ball will be your best friend for these… Thirty reps or 3 sets of 10, twice a day and voila! Jennifer Aniston abs and buh-bye knee stress. What more could you want?
So that’s it! There are endless benefits to core stability, the reduced stress on your joints and improved alignment are just a few. Now get working on your core, ladies! And then get running…
[Total core count: 17]
Feel free to comment with any questions or if you need any ideas! Good luck!

THANKS MRS. BAREFOOT FOR A GREAT GUEST POST!
**The lovely Gena is giving away a personal blender great for smoothies over at www.choosingraw.com! http://www.choosingraw.com/carrot-cake-smoothie-and-tribest-blender-giveaway/

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And the winners are…

A huge congratulations to Leslie and Julie for winning the winter weather workout gear giveaway! Please send me an email (ashdiamond83@gmail.com) letting me know your preference (Gracie’s Gear tank or Nike half zip) along with your mailing address. Hopefully you two don’t want the same item or i’ll have to choose:)
I can’t wait to share pictures and updates from my wonderful Sunday filled with the NYRR 4 mile Gridiron Race, blogger brunch, Alice’s Tea Room, and a scrumptious vegan macroon recipe! Until then, hop on over to Meghann and Dori’s sites for pics and updates! Happy Monday and enjoy this bootyiful picture from yesterday- don’t you love Meghann’s sweatpants!:)
 

(I’m in the blue and Meghann’s in the hot FSU sweatshirt. I think I need to pick my feet up more! Hmm, any runner tips here?)

 


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