Fitness Buff
“It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward.” - Rocky Balboa
If you know me personally, you know that I have a lot of energy, and releasing through fitness is essential to my well-being and those around me. I’ve done some sort of movement practice since I was very young. I started in soccer and running races from as little as 5 years old and haven’t looked back. Moving from a young age comes with advantages and disadvantages. The former has allowed me to pick up most fitness routines with minimal effort the latter has dealt me some nagging injuries.
I’ve learned over the years that having variety in my movement practice is key to overall holistic fitness maintaining a strong body and reducing injury. I’ve had to say goodbye to one of my favorite activities…soccer. I found that co-ed soccer just wasn’t worth the injuries I was enduring on the field. However, I will never turn down a passing of the soccer ball casually with friends and family. Speaking of family, I would say my dad has been my biggest cheerleader in my fitness journey. He motivated me to play sports when I was a youngster, especially track - he always encouraged my running ability and praised my commitment to fitness. Besides my dad, I’m blessed to have so many family members who enjoy movement as much or sometimes even more than I do! We’ve done plenty of Thanksgiving Turkey Trots together, NYC’s 5th Avenue mile or simply passing the soccer ball around at the local soccer field.
Here’s how I approach my fitness regime, by moving my body across all three body planes. I’ll break them down by each pillar below.
Structured Strength
As I get older, I find my body responds best to a structured routine of at least three strength workouts that increase in intensity each week. These workouts need to be short, but efficient! I have found if the length is 30-45 minutes, I stick with the routine for longer periods. The Sweat App offers a variety of Fitness Programs targeted at what your fitness goals are. The High Intensity with Kayla Itsines Program is the routine I’ve relied on most and have gone back to for over 8 years now. The workouts involve 4 circuits/4 exercises/7 minutes long/1 minute break between circuits - a total of 32 minutes! The app UX is easy to navigate, allows me to play my Spotify playlist during the workout, and takes the guesswork of what I have to do since the workouts progress each week in intensity. The robust app includes plenty of extras like meal planning, water tracker, and stretch routines.
Group Fitness Classes
I love working out with other people - the energy from a class is like no other! Of course, my structured routine with the app I mentioned above helps - but I feel there’s no substitute for that special feeling you get when you’re in community with others doing a healthy activity together in sync. Also, it brings out my competitive edge as well ;)
I’m currently a member of Equinox, I’ll rotate between pilates, barre, and/or MetCon3 classes. There are many advantages to being in a class, you have access to a certified instructor, where you can ask questions (such as recovery tips), and get corrections on your form to make the most out of your time together with them in the class.
Another option outside of Equinox is The Class. I attend every so often when I need a good sweat/scream session;) Taryn’s class offers a somatic movement experience - if you’re looking for a good workout that’s challenging and unique, I highly recommend giving it a try.
Stretching
This is a non-negotiable for me if I want to recover properly and keep injuries in check (hello ankles and hips!) I consistently have to stretch as much as possible throughout the week.
Homedics Therapist Select Hot & Cold Percussion Massager - I purchased this massager specifically because it had excellent reviews and offers a thermal heat attachment.
Lauren Roxburgh taught me everything I know about the foam roller - she offers her own set of tools - which are gentle and soft, some foam rollers can be intense! Her Aligned Life Studio has plenty of classes for recovery and fitness too! I’ve also met her in person a few times and she is just a gem and wealth of knowledge - her passion for movement glows through her.
Peloton surprisingly has a wide range of stretching classes on the app. Hanna Corbin’s are my favorite and most of her classes include the foam roller. She offers energizing music selections and a sense of humor sprinkled through the soreness of well-thought-out routines, and you can’t beat her hashtag #didyoustretchtho.
The set of tools Lauren offers can be used in her Aligned Life Studio Classes
Additional Resouces
Outside of my go-to 3 movement pillars I mentioned above, I will be a forever student when it comes to learning about the vast amount of body movement modalities. I also have a soft spot for inspirational stories (per my Rocky quote listed above). I like to look outside of my usual routines to gain different perspectives and insights to provide myself with a holistic fitness routine that will always be evolving.
YouTube: QiGong saved me during the pandemic, the movements are gentle and calm my nervous system. My sister introduced me to Marissa’s content, on YouTube, I’ve moved some Qi with the Mood Lifter flow more than I’d like to admit ;) To ensure my form is correct, Jeremy Ethier’s YouTube channel offers a tremendous amount of tutorials. If I’ve tweaked something and I’m curious how to address it, Bob and Brad’s YouTube channel is a great start to learning what’s behind my injury. And lastly, Keltie O’Connor’s witty YouTube channel offers a variety of fitness entertainment.
Pilates: Melissa Wood Health is known for pilates, however, if I’m being completely honest, I lean towards her mediations - her voice is soothing, and offers effective practices like the Unwind with Legs Up the Wall a perfect way to end the day and prepare for a good night’s sleep. Lia Bartha’s B The Method Pilates-based exercises are sneaky in that they don’t seem challenging at first, but you’ll feel the burn the next day. I’ve been to both Melissa and Lia’s in-person events, if you have a chance to attend, they’re a blast and they usually provide an excellent goodie bag for their attendees.
Documentaries: I have a fondness for a good documentary on health and fitness, I love being inspired by true-life stories of the strength and grit of the human spirit. Although I’m not vegetarian/vegan the documentaries Game Changers and You Are What You Eat: A Twin Experiment left a lasting impression on me and I’ve certainly considered giving it a try or at least reducing my daily meat consumption. I loved the Rocky franchise created by Sylvester Stallone and was thrilled when Netflix came out with Sly’s documentary. Arnold’s three-part series is also a must-watch. What I loved about both of their personal stories was how they both overcame massive obstacles throughout their lives - they shouldn’t have been in the public eye, but fought through the naysayers and made a name for themselves. The ultimate revenge bod story ;)
In closing, do a little bit of movement every day. On the days I don’t want to work out or take that walk in the rain, I’ve found time and time again, those are the days when I need it most. I like to say, that workouts give your brain a good scrub, and you’ll leave refreshed and better suited to face life’s challenges. Nowadays we are inundated with news of terror and catastrophe - I find this slice of daily movement takes me away from the noise and allows me to reset into myself. Everyone’s fitness journey will be different, find a movement practice that you enjoy, and instructors you connect with. Don’t be afraid to switch it up and try something different, you’ll never know what your body responds to best! My last piece of advice…have fun, smile, goof around in class, sing along with the song - tap into playfulness! Your inner child will thank you.