Category Archives: exercises

September 24, 2012

Tips for Glute Strengthening & an 11 mile Run

As I was going through my rehab for IT Band syndrome, my PT told me my glutes weren’t working right during running. That is, they weren’t activating as much as they should be and were contributing to my knee pain (in addition to a leg length issue and a few other things). So it was sort of fitting when the September Running Times had an article on this exact issue!

According to the article, when the glutes aren’t working the quads and hip flexors pick up the slack. But “IT band soreness, pain in the front of the knee, and tight calves may be signs of compensation for nonfiring glutes.” This was one of the reasons my PT focused on glute strengthening so much.. now it all makes sense! What is also important is running form, active weight bearing, balance exercises, and consciously thinking about using your glutes when you run.

The article also included some exercises for strengthening and balance.

I especially love the single leg reaches and, one thats not included here, single leg squats. Those are the best!

One thing I’ve learned from my injury is that runners can never neglect strength training, especially for target muscles like the glutes. And since I don’t want to go through the hell of IT Band rehab again, exercises like these are in my rotation now. To avoid injuries, lets work out those booties!

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This weekend I went on an 11 mile run and rocked it! I ended up finishing in 1:43-ish, with an average pace per mile of 9:35. And some negative splits! Woohoo!

It was perfect fall running weather out and my legs felt great. I started off by running the Brooklyn Bridge and then headed up the West side for an out-and-back route. At first this distance was daunting but once I got going and my breathing settled in (having asthma stinks), I knew it would be a good run. Here’s a few things I saw while I was out..

Love this big fake balloon animal!

Beautiful: Freedom Tower

As I kept running I came across some weird mushroom/ladybug looking things that kids were playing all over.  I have NO idea what they are but it was fun to look at them. Although I have a love/hate relationship with NYC, this day was definitely a love. Plus there were tons of runners and cyclists out on the West Side pathway so it was almost like I was in a race! Its so great when that happens!

Ladybugs? Mushrooms? I don’t know..

After my run I went for brunch in Brooklyn and walked down by the pier with Karl. It was a really relaxing weekend. Yes, running is relaxing for me even though all my non-runner friends probably think I’m crazy :)

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Do you do strength training? How often?
What did you do this weekend?
Did anyone run in any races?

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Filed under City life, exercises, fall running, injuries, IT Band Syndrome, reading

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September 8, 2012

Uplift Studios: Tighten & Tone Class Review

I had the week off before my next fieldwork starts again, so I decided to take full advantage of it. I joined Katherine and her coworker for an afternoon Tighten and Tone class at Uplift Studios. There are so many new fitness studios popping up around the city, either I didn’t notice them before or a lot of them are new. Either way, I’ve been wanting to try them all, but was really excited about this one since I had heard great things.

One thing I like about Uplift is that its a womens-only studio meaning the classes are geared to the specific needs of women “by combining back-to-basics cardio and strength fitness with a fun social/networking element” (Uplift website). They have little touches that are very feminine and fun, like inspirational writing on the mirrors and glass. Reminds me of when my friends used to write notes on mirrors using lipstick! Super cute.

They also feed you. We all know that any place that makes me work my butt off and then feeds me gets an A+ in my book. The offer water, apples, little cups of mixed nuts, and tea/coffee. It was so adorable and such a nice touch! Plus, they have a box of phone chargers in case you need one. They really thought of everything at Uplift!

The facilities at Uplift are very nice too. They have basically anything you could need to get dressed and ready after a class: lotions, soaps, hair products, hair dryer, Q-tips, you name it. It isn’t huge, but there’s two showers in there and lots of lockers. Its more than enough since the classes aren’t filled with too many people anyway and the finishes in there are all top-notch. For some reason, I’m always excited when there’s a nice locker room and this one was really, really nice!

Now that you all know about the facilities, I’ll tell you about the class I took: Tighten and Tone with Patricia. According to the website, this is what the class is about:

“A total body workout utilizing resistance bands and balls, as well as isometric and ballet-inspired moves to create alluring arms, gorgeous gams, amazing abdominals, perfect posture and a divine derriere. You will leave feeling toned, tight and lifted in all the right places! Women only. No shoes required.”

This 55 minute class mainly focuses on lower body, hips, and butt but includes a total body workout. Patricia includes a variety of approaches: pilates, barre/ballet, and resistance training, and several different props including resistance bands, a weighted ball, and a resistance circle thing that really works  your legs and arms. I loved the way she incorporated it! I also enjoyed that there was a good amount of focus on core and posture, as well as little movements that I’m convinced are WAY harder than large movements. My hips were so sore today, so I know it was a great workout. Plus I sweated up a storm.

The class mat and equipment.

Patricia is a fantastic instructor. She was incredibly uplifting and motivating the entire time. She also took the time to come around to make adjustments for all the people in the class which made a big difference in targeting the correct muscles. She kept the class lighthearted and fun, which is how you are supposed to feel working out, isn’t it?!

The Verdict: A+

Between all the amenities, the awesome instructor, and the challenging class I really enjoyed this studio. I would absolutely go back and try some of their other classes, which I’ve also heard great things about.

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Do you live in NYC or are you visiting and want to try this studio? The first class for new people is half off the normal price, so you only pay $16 instead of the normal $32 that they charge for subsequent classes.

They also have an option for membership. With a membership you can go and use their exercise equipment/space (as well as eat snacks and mingle with other people) for a really reasonable price! For $50/month you can be a member during limited hours, and for $100/month they offer unlimited access. Each option includes one complimentary class and class discounts. Pretty good deal!

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Have you ever been to Uplift? What did you think?
What is your favorite type of group class?

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Filed under City life, classes, crosstraining, exercises, food

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June 27, 2012

Three Food Finds, Core Workouts, and Running Motivation

So I wanted to share with you three of my recent food finds!

1. Recently I told you I was into Kombucha, a fermented sweet tea. I like that its sort of bubbly like soda but, unlike soda, its healthy! I went on a mission to try out different brands and flavors to see what my favorite was! After trying out a bunch I decided that my favorite is Synergy, specifically the Trilogy flavor. Its got a nice flavor but isn’t too tart. Plus its only about 70 calories a bottle. If you have this near you, try it out!

My favorite Kombucha flavor

2. The next thing I discovered recently was lentil crackers with sea salt. I’m a sucker for sea salt in general and I was in the mood for hummus the other day when I saw these. I thought they’d be great with hummus (and I was right!). Luckily for anyone who can’t eat gluten, these are gluten free! I usually only have lentil soup so I was surprised to see this product. Its a nice change from the veggies or pita bread I usually eat with hummus.

Love me some sea salt

3. The last thing I found in the deli the other day was a new flavor of Luna bar: Chocolate Dipped Coconut. It is SO good and totally worth a try. I love Luna bars anyway but this flavor is right up my alley. Its chocolately enough to ease my constant chocolate cravings but as usual with Luna bars the ingredients are healthy! Luckily with Luna bars theres so many flavors so I always have new ones to try. But this one is a keeper.

New Luna bar flavor = love

In addition to my new food finds, I also have been on the lookout for some new core workouts because mine is so weak. Its actually gotten worse since I stopped running for the last few weeks, just goes to show you how fast you loose conditioning. I also found out when my PT assessed me all about my weak glutes and core so I figure its somehow related to my injuries.

So at PT right now I do single leg lifts in a few different directions and lots of squats, both of which incorporate balance. I also found some good exercises randomly the other day on Runner’s World. If you click here, watch the video called Get in the Balance (trail tough) for some good core workouts. You can do them with or without the small stability ball. I don’t have one so I do them without it.

I know this post is a little random so I’m not going to stop with the randomness now! I got my new Self magazine in the mail the other day and flipped through it. They have a segment on female Olympians which I LOVE. Its great when magazines feature real, strong women who girls can and should aspire to.

They had a section on Shalane Flanagan, who will be running 26.2 in London this summer. That will be her third marathon EVER. Seriously. That’s insane! She gave some great advice, specifically to grad a running partner to stay accountable for your workouts! I think that’s a great idea, which is why I’m trying to convince myself to finally go and join a running group.

Self Magazine had Shalane fill in the following sentence: “When I run, I feel…“. She answered it with “at peace”. For me, when I run, I feel strong.

Love Olympic coverage

What are some random food finds you’ve had lately?
How often do you do core workouts?
Complete this statement: “When I run, I feel….”

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Filed under exercises, food, reading, running motivation

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