Fit Chic NYC’s Blog


Hot Off the Bench Press – Can Weight Loss Help Your Bottom Line, Resistance Training Keeps Your Mind Sharp, The Sports Bra Breakdown and More!

Healthy headlines you don’t want to miss!

Resistance Training Can Save Your Brain – Rodale News – Feel great, look good and stay sharp! New research shows that weigh lifting can improve brain function.

Are Your Weight Loss Costs Tax-Deductible – Fit Tip Daily – It’s time to file taxes, see how staying healthy can save you money.

Actress Tanna Frederick To Run LA Marathon – FitCelebs – Get the skinny on Tanna’s marathon goals.

Find the Best Sports Bra For You – That’s Fit – It’s a sports bra breakdown.

Take it Outdoors – Vitamin G – It may be cold outside but Vitamin G breaks down the three top reasons why taking your workouts outside is a good idea.

Flying the Healthy Skies – Fit Bottomed Girls – Secrets for a healthy flight

Plus: This weekend is Equinox’s Cycle for Survival, an indoor team cycling fundraiser to benefit cancer research at Memorial Sloan-Kettering Cancer Center and you can still donate online.



When a Good Workout Goes Bad (The Importance of Rest)

Tuesday after work I went to the gym and did a quick 30 cardio circuit of the elliptical, Stairmaster and spinning before hitting the weight room where I jumped right into overhead barbell squats. Despite using pretty low weight, my quads were done after two sets of 12 reps. It hurt to climb the stairs to use the ab mat area, and walking to work the next morning was miserable.

After going to the gym for decently intense workouts for a week and half straight my body just gave up on me – it needed rest. (And two days later it could still use some extra recovery.) I admit that although I know rest days are an integral part of any exercise program, I’m horrible at taking them. I find great excuses not to. Plus, I feel guilty on days when I purposely miss a workout and I get cranky.

However I have to start practicing what I preach and take a rest day.

There’s a lot of theories floating around about what’s the best on/off schedule or workout periodization program, but it really comes down to what works best for your schedule. One of the best arguments I’ve seen for a recovery schedule is CrossFit’s 3 days on/1 day off cycle.

Pulled from the CrossFit Journal:

“We see a three-day-on, one-day-off pattern. We’ve found that this allows for a relatively higher volume of high-intensity work than the many others that we’ve experimented with. With this format the athlete can work at or near the highest intensities possible for three straight days, but by the forth day both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity… the three-on, one-off pattern was devised to increase both the intensity and recovery of the workouts.”

The science behind this theory is to prevent overtraining (hello aching quads of mine!) but it also establishes the concept of intensity – you can’t maintain a high level of intensity without recovery. My cardio circuit on Tuesday was no where near as intense (aka effective) as it was four days prior. Without intensity in your workout program you’re just going through the movements and you’re not receiving the benefit of working out. (Okay it’s better than nothing, but why not make the most of your time and effort?) Think about it, who would you guess is in better shape: the girl who barely breaks a sweat while hitting the elliptical for an hour at a moderate pace daily, or the girl who is giving it her all – full-out effort – on the treadmill/elliptical for 30 minutes every few days?

Yet the article goes on to mention that convenience, attitude, exercise selection and pacing ultimately serve as the prevailing factors in creating a workout schedule. For example if the gym is close to where you work (and not were you live) the 5 days on/2 days off cycle is more convenient, therefore a cycle you’re more likely to stick with.

Bottom line, rest days are important. Besides having your workouts suffer if you don’t take them (didn’t we learn quality over quantity back in middle school?) you also place yourself at a higher risk of injury. And while there is no magic formula the underlying factor is that each equation includes a rest day!



My Fitness Bucket List
January 26, 2010, 11:50 AM
Filed under: Fitness | Tags: ,
“Goals are dreams with deadlines” –  Diana Sharf Hunt

Four guys asked themselves one question, “What do you want to do before you die?” and MTV’s The Buried Life chronicles the group’s mission complete their list.

While I’ve already admitted my addiction to seeking out and trying new fitness activities (it’s more of a hobby than an addiction really), watching the show finally inspired me to become accountable to my goals, so I created a bucket list of fitness feats I want to accomplish. (It will always be a work in progress.)

Run a half marathon – Disney Princess Half Marathon 2011
Learn to box
Destination bike ride – Maybe through Italy or Spain
Compete in a triathlon
Climb a rope
Compete in NYC’s UrbanDare adventure race
Go on a kayaking adventure
Go hiking (not overnight, just up and down a mountain in a day)
Learn to dance the Tango
Master a freestanding handstand in Yoga class
Finally master a kipping pull up (preferably without fracturing my wrist this time)
Try an AeroJump class
Compete in the Empire State Building Run Up
Integrate a Bikram Yoga class into my weekly fitness routine
Master 20 consecutive double unders
Become certified in kettlebell training
Participate in RunAmuck
Run Race for the Cure every single year

What I’ve already accomplished
Go scuba diving
Take a series on the Pilates Reformer
Only perform strict military style push ups
Try the Real Ryder spinning class

Try the Jukari Fit to Fly workout
Learn basic Olympic weightlifting moves (thanks CrossFit!)
Indoor rock climbing
Trapeze class
Swim with dolphins



Twitter To Get Fitter
January 21, 2010, 2:48 PM
Filed under: Celebrity Fitness, CrossFit, Twitter to get Fitter, Workout tips | Tags:

A round-up of a few of my favorite fitness Tweets from experts, celebrities and health fanatics!

@FitBottomedGirl Doing Zumba at work tomorrow as a team-building activity. Could not be more pumped.

@MrGym Resistance exercise builds and maintains muscle, and since muscle is active tissue, you burn more calories, even at rest.

@TaraStiles Expand from stability and your life will crack wide open.

@Thats_Fit Running and Blogging Helped Krissie Lose Over 50 Lbs http://bit.ly/92bD7q #thatsfit

@MensHealthMag Too busy to work out? “No time” is no excuse. The Weekend Warrior plan = 1 weekend workout + 15 minutes midweek http://bit.ly/8zJDhl

@ProfSpiker One-legged squat on keg? Juggling 35-pound kettleball? Seriously? “Craziest workout” photo essay from @menshealthmag http://bit.ly/5p8HFv → I’ve been coached by the guy, “Torch,” that’s featured! It’s insane!

@BrodyJenner About to put this in my Jack LaLanne juicer… That just looks healthy http://yfrog.com/1dy0kvj

Be sure to follow me on Twitter … and look out for your fitness Tweet to make it to the list!



Fit Fundraiser: Helping Haiti

The fitness industry has quickly rallied its support for Haiti after the devastating earthquake that hit the nation on Jan. 12th. Here are some fitness-inspired ways you can aid in disaster relief efforts.

Spinning

Join Chelsea Clinton and SoulCycle for a special 90-minute ride on Thursday, January 21st to benefit The Clinton Haiti Relief Fund. All proceeds go towards helping Haiti. Stacey Griffith and Laurie Cole will lead the evening in the new TriBeCa studio at 103 Warren Street. Activities start at 6:30pm, please RSVP to: kaili@soul-cycle.com.

PRICES:
$1,000 – Front Row & Side Pod Bikes
$500 – Second Row
$100 – All Other Bikes
* Please have payment be made via check upon arrival Thursday night. Make checks directly out to: “The Clinton Foundation” and write “Haiti Relief” in the memo section of your check

The evening will also feature a multimedia presentation of Kym Perfetto’s 2006 photo journal of the Haitian Medical Mission. The Medical Mission established mobile clinics every four months in rural areas of Haiti. In June of 2006, Kym traveled and worked with the Mission. The images in Kym’s photo journal feature colorful Haitian landscapes as well as an intimate look at the resilient rural communities there.

Yoga
Yogis for Haiti with Latham Thomas and Tigist Selam on Saturday, January 23rd from 6-8pm at the Om Factory (265 West 37th Street). Suggested donation $20.

Latham Thomas writes: Join us for an incredible evening of grounding meditation, soulful music, inspired asana and healing vibes to benefit our brothers and sisters in Haiti. This special practice will honor those who have passed away and our efforts will serve those who have survived and need our help. Latham and Tigist will guide you through a meditation and Vinyasa class with live music from Yoga Organix, Tom Rossi, and special guests. Suggested donation is $20, please feel free to give more if you would like. Thank you for your contributions and your support. (This is a Vinyasa yoga and meditation practice open to all, regardless of your level or ability.)

Proceeds will benefit the Cine-Institute and the Yele Foundation

Run
And from my friend at Fiterati, if you’re in the Los Angeles area you can join Josh Duhamel (When in Rome, Fergie’s husband) and The American Red Cross Youth Run 4 Haiti on Saturday, January 23 at 9am for a two-mile run on the beach at Santa Monica Pier. Click here for more information.

If your organization is holding a fitness-inspired fundraiser to aid in disaster relief efforts in Haiti please leave information about the event in the comments.



Fitness DVD’s 50 percent off!

Save up to half off on fitness dvd’s (yoga, pregnancy, dance workouts, more) during Amazon’s ‘New Year New You‘ sale!



Hot Off the Bench Press – Tips from The Biggest Loser trainer, How the cast of Gossip Girl stays slim, Burn an extra 48,000 calories/year by doing this and More!

Healthy headlines you don’t want to miss!

Cycle for Survival – An indoor team cycling fundraiser held at Equinox in NYC on January 31st and in Chicago on February 6th to benefit cancer research at Memorial Sloan-Kettering Cancer Center. All the NYC spots are taken, but you can still donate to the cause online!

Counting Calories Isn’t Always Accurate – The New York Times – Another argument for home cooking! “When researchers tested the food served in 29 chain restaurants and 10 frozen meals sold in supermarkets, they found that their calorie content averaged considerably more than the stated values.”

Free Workout With Purchases – The Cut, New York magazine – Study finds shopping to be healthy exercise, to the tune of burning 48,000 calories a year!

An Interview with Bob Harper
– Fit Bottomed Girls – Bob Harper talks The Biggest Loser, the importance of yoga and explains why he works out in the morning.
Gossip Girls’ Diet Secrets – Spanx –Fit Sugar – Fit Sugar tested the show’s costume designer Eric Damon’s secret for keeping the cast of Gossip Girl looking slim and can barely breathe. Now imagine what would happen if you wore something so constricting while working out?!