ABC

A "New" Fitness Journey: Surfset

March 12, 2015

I love starting new fitness journeys. Basically, this just means me starting a new exercise routine or workout type to switch things up, getting into the routine, improving, and incorporating it into my life. My past fitness journeys, since I was age three until now, go as follows: Gymnastics, Dance, Teeball, Softball, Basketball, Cross Country/running, Pilates, Yoga, Zumba, and now Surfset. The journeys I have stuck to are Cross Country, Pilates, and now SurfSet.


Image Credit

SurfSet fitness is a combination of cardio, yoga, and pilates moves performed on the boards you see above. They are Surfboards mounted on three small yoga balls. SurfSet has become a revolution in gyms across the country and is in over 200 locations now. 

Surfset was developed by Mike Hartwick, Sarah Ponn & Bill Ninteau in 2011. Mike played professional hockey after graduating from Dartmouth College and was in intense shape after rigorous hockey training. He spent a whole summer surfing, and was surprised how in shape and at ease he felt on the ice after a summer of surfing. There must be something to this surfing thing, he realized. After retiring from hockey for a job in finance, he lost some motivation. He missed the impeccable shape he was in from his hockey past, and the fun workout of surfing. His solution was a surfboard on an inflatable noodle. He brought this contraption to the gym with Bill Ninteau, and his trainer Sarah Ponn was very intrigued by this device. Eleven prototypes and a country tour later, they were picked up by Dallas Mavericks and Mark Cuban on ABC's show Shark Tank. 


Surfset is the perfect answer for the gym rut. Don't get me wrong, I love the bike, stairmaster, kettlebells, squat machine, etc (except the treadmill). However, a group exercise class is always a way to get me motivated to go to the gym if I'm afraid of monotony. Thursdays from 12:30-1:30 at the fitness center at my school are now my happy place. Being a former team athlete since sixth grade, I'm definitely one for group exercise. Those who work out with partners work out for 160% longer and can burn 63 more calories (source). 

The typical SurfSet class could look something like this:

Warm up - step on and off board, stretching, hopping on and off the board
Cardio (30 second intervals): Push ups on or off the board, planks on the board, mountain climbers, jumping on and off the board, etc.
Core (30 second intervals): Typical ab moves, like leg lifts, sit ups, holding yoga positions
"Swimming" sessions
Stretching


I haven't been paid or asked to do this by anyone affiliated with SurfSet, I've just been loving my SurfSet classes so much here at school, I thought I'd share it with my lovelies! As a Pilates lover, I hope I lead a fellow Pilates lover in the right direction. One opposition someone may have is that they're bad at balancing or have no coordination. My answer to that is I'm in the same boat! Why do you think I run? Because my lack of hand-eye coordination has benched me in every other sport I've played, duh! However, there are many modifications, just like any exercise program, and the board is easy to get used to. I highly recommend it!

Have you ever tried SurfSet?
Would you ever try SurfSet?




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alone

LIFESTYLE: THE POWER OF BEING ALONE

April 18, 2014



As the spring an summer sun approaches, being outside becomes more and more of a daily activity. Walking downtown or to the park with friends can be a great time, however I’m a firm believer in the power of “me-time.” I’m not afraid to to the park alone.
As humans, we all need down time. We will go crazy if we’re constantly doing errands, work, or writing e-mails. We need that idle time to calm our minds and keep that creative juice, well, juice-ing. One of my favorite writers and Marketing professionals CC Chapman once said we must learn to idle well.
How we idle all depends on our personalities. Extroverts idle fine while being with others, it doesn’t tire them out too much being with others. However when introverts go out with others they’re exhausted when they come home because, even if this sounds horrible, social interaction tires them out. 
No matter if we’re introverts or extroverts, the most valuable bonding time we need is with ourselves. If we don’t spend time independently, we’ll never learn to think independently. Part of “finding who we are” is spending time alone to just think, or not think. Do we order the same food and drink when we’re alone that we do when we’re with company? Do we possess the Mean Girls mentality while shopping? (“You wouldn’t buy something without having others plastics approve first, right?”) I’m almost the opposite when it comes to that. This sounds horrible, I know, but I mainly only trust magazines or Bloggers/Youtube Gurus for fashion advice. If I ask my friends if they like something and they don’t I’ll go ahead and buy it. I know what I like, and if I feel good and confident in it, I’m going to rock it. You’re shopping for yourselves, not your friends.
Picture from weheartit.com
That tangent aside, I just like to stress the important of taking drives by yourself just to drive, or taking a walk with only you and your headphones. Of course I absolutely love hanging out with my friends and family. If you’re close enough to someone, then hanging out with only them can feel like alone time. 
Me time can be the most productive and soothing of the week. Try to fit in 5 minutes of absolute silence a day, and a bit of “me time” every week. Even going to Starbucks with a friend but you're both on your laptops can count. As a matter of fact, I'm doing that exaclty with my roommate right now. And no, G-Mail can not be your date. However Netflix can be, he’s way more cute than G-Mail. 

PS -- working out the best me-time you can give yourself.



blogilats

LIFESTYLE: HOLIDAY HIIT

December 21, 2013

'Tis the season for sweating. For myself and other athletes who's seasons are in the fall, the winter and spring are the only true seasons where you have freedom to do any exercise you wish. I love doing Pilates and Zumba, however lately I've been getting into interval training. This is not excluding the non-athletes out there, though! Intervals are one of the most efficient way to burn fat and build muscle because of how dynamic the work out is. Do this workout before christmas so you can thoroughly enjoy your Christmas meal, or after to burn it off. Or both!

My professional and fitness hero and goddess Cassey Ho of blogilates always constructs "Pop HIIT" workouts containing eight exercises that are meant to be done in an interval. HIIT stands for "high intensity interval training" and that's what it is. My favorite thing about intervals or "Pop HIITs" is that they mix between cardio exercises and muscle exercises. It's the fastest and most fun way to burn fat and build muscle at the same time!



I made this circuit festive by making it holiday themed! Do this 3 times through. 30 sec rest in between each exercise and 1 min between each set. You can do it!

1. Reindeer flying split lunges - 1 min
We're starting by working your quads, glutes, calves and hamstrings. Working these muscle groups will get your heart rate up right off the bat! This is a mix of jumping split lunges and wide-legged squats. do three jumps of the split lunges and then do a middle squat. Repeat for one minute.

Split lunges:
coreexercisestudio.com


2. Tree Topper Toe Touches - 1min 
Top the tree by laying on your back and reaching for your toes. This way you get some decorating done and work your abs at the same time!


3. Ice Skaters - 1 min
This one's for your glutes, calves, and heart. For this move you'll be doing the well-known cardio moves the skater, where you carefully hop from one leg to the next. Hold dumbbells in both hands for added resistance.

coreexercisestudio.com

4. Santa delivers around the world lunge - 10 each leg
For this move you'll just be doing an around the world lunge. It may look confusing, but you just keep one leg stationary while the other one goes back, side, then front. It's great for your glutes, calves, and quads.


5. Busy elf bicycle crunches - 45 seconds
Here's an ab blast - 45 seconds of bicycle crunches. Don't do them too fast or you won't see any results!
manualsport.net


6. Candy Cane kettle bell swings - 12
I loove me some kettle bell swings. They really target your leg and arm muscles. Do twelve of these.
kettlebellfitnessdk.wordpress.com


7.  Fighting shopper double cross jab - 1 min
Fight off those pesky holiday shoppers who want the same item as you! For this, you hook your jab diagonally across your body for two beats, so it's a double cross.


8. Milk and cookies oblique reach - 45 seconds
Burn off those milk and cookies with this oblique reach. Lay down on your back with your legs bent a little. Reach from the inside and touch your shoelaces or the top of your foot. Do this for 45 seconds



There it is! I hope you guys worked your tushies off. Tell me if you did, and send me a picture of how great and sweaty picture by tweeting it to @n_vergak with the hashtag #sweatyissexy. Only if you want, but this is something i'd so do. Even if you don't complete the whole circuit maybe you can pick up a few moves from here. I wish you all a Merry Christmas and Happy Holidays. Happy sweating!

Want to know the best HIIT Workout according to BUFFEDD? Check it out here.


biking

Lifestyle: How do I even go to the gym?

June 23, 2013

If you're crazy like me, going to the gym is one of your hobbies. When people ask me what I do for fun, I include going to the gym. Some people want to, but their problem is not knowing what to do once they get there. There's so many options, it can be a bit overwhelming. Here's some tips to help you get the best experience when you're working up a sweat!
photo credit: weheartit.com
  • 1. Go with a friend!
Using the buddy system is a good way to stay safe when traveling in an unknown place, however it's always a good way to keep up motivation to work out! Most gyms allow every person one guest for free or for a small charge. It's worth it! I've brought my best friend once and my boyfriend once. It's comparable to showing someone your new house; there's so much to explore!
It's also fun to show your friend your routine or secrets, or they can spill some to you as well. I run with friends often, too. Studies have shown that people that work out in pairs or groups tend to burn more calories. You're talking and bonding, and you forget that you're working out. Think of all the teamwork you can do, and you can motivate each other. If your friend is slacking off, just remind them of their potential beach bod.


  • Double Whammy
Whenever you go to the gym or work out, split it up between cardio and lifting. Save one day a week for muscle strength - maybe do pilates!
A typical gym day for me goes:
15 minutes running on the treadmill at 6.5 - 5.5 at 1.0 incline. You could also walk at 4.5 at a high incline to work your large muscle groups in your legs and butt!
15 minutes either on the elliptical or bike (or 8 minutes on the stairmaster)
then 30 minutes of lifting.
If you're not into the cardio machines (trust me, I despise treadmills), here's some cardio alternatives!
- Step Cardio
- Mountain Climbers
- Burpees
- Burpee push-ups for an extra challenge
- Jumping jacks
- Sprints
rotate the work outs about for 30-45 seconds each for an amazing Tabata interval challenge. It gets you in shape fast!

photo credit: weheartit.com


  • Know What You Wanna Work!
Before you start going to the gym or start any workout routine, take a good look at your body. Of course, we should all appreciate our bodies, flaws and all, but what do you want to tone? That's the mindset you should have. Don't think, "I have a flabby stomach," think, "I wish I had flatter abs."
So, if you want to perk up your behind, think how much you want to tone up your butt!
Here's some work outs that will hit every problem spot on your body:
Abs: Planks, Double crunches, Leg raises and toe touches, hollow rocks
Legs: lunges, squats
Butt: plie squats, squat jumps, squats


  • Music Gives You Motivation
Music really does make everything better. If you have an arm band, you can easily put your iPod or iPhone in it and run, lift, and more freely. You can run to the beat of the music, or simply let the music motivate you. I never use my iPod when I run on the streets or on trails, so it's an extra treat to have when I'm on the dreaded treadmill. My gym has "Planet Fitness TV" that plays music and ads. Some gyms, including mine, have a place to charge your iPod and a headphone jack so you can listen to your iPod and charge it simultaneously, or listen to one of the TVs playing!

When it comes to working out - just find what fits you. You might not hit it on the head the first time. I learned that after games and games of being benched in basketball. However, that all changed the first time I crossed the finish line in a cross country race. You might like Pilates, Yoga, Spin, Tabata, or even Dance. Most gyms have classes and even bonuses such as tanning and massages. I personally don't tan, but that's because my fair Irish skin can't handle it. Whatever you need to get started and in a rhythm  Once you're in that rhythm  you don't wanna get out of it. It may be late June, but it's never too late to start getting ready for bikini season!


SIDE NOTE - I'm currently typing this in LAX and this is my first time in LA, everyone is SO stylish here! I've seen sneaker wedges styled countless ways and now I've decided to snag a pair for myself. I'll be doing my OOTW for my week in Hawaii. Keep on the lookout for more

Listen:
Dead Sea - The Lumineers
Young Volcanoes - Fall Out Boy
Obvious Bicycle - Vampire Weekend.