The Best Workouts For Variety and Intensity

Like intense workouts? Try a spinning class to get your sweat on!
Image: Shutterstock

There are so many workouts out there nowadays, sometimes it’s hard to decide which one is best for you. Do I take a class or join a gym? If so, where? What if I just want to try them all? Below is a general guide to popular workouts that are ideal for both intensity and variety.

Traditional Gym – Variety

A traditional gym like Equinox or Gold’s Gym provides you with plenty of options, and sometimes the fee you pay for your membership will allow you to take all the classes you want for free. There are many machines to try out, and classes you can take at times that are flexible for most schedules. Traditional gyms work best for individuals who are self-motivated and like their workouts to sometimes be intense in either a class or individual weightlifting scenario. Traditional gyms don’t seem to be as social as alternative workouts, as most people either come with workout friends or tend to work out alone.

Spin Classes – Intensity (Cardio)

Spin classes are a great way to get in some sweat-dripping cardio. The classes are filled with fast moving legs and beat pumping tunes. Usually 45 minutes to an hour, the class goes through cycles of speed and power on an indoor bike. You’ll never leave NOT drenched in sweat and ready for the day. Though intense, classes like this are often a bit more social than a traditional gym setting, as many people go to the same class times on a regular basis—so you get to know others. You can find this great workout at places like SoulCycle or FlyWheel.

Crossfit – Variety and Intensity

Crossfit is seen as the most intense of all workouts these days. The classes are a combination of gymnastics skills, weight lifting and cardio. Most Crossfit gyms require a week of training to teach new members how to properly weightlift and correct their form. Often referred to as something of a “cult,” Crossfit gyms are also very social in nature. A lot of the workouts require partners or “spotters,” so you get to know those around you very well. Each class, coaches customize the workouts making every workout different and ideal of those who like variety.  Some great locations in Seattle include The LAB or Crossfit Seattle, but Crossfit gyms can be found all across the country.

Stay tuned for another guide to more specific workout options coming soon!

The 5 Biggest Reasons I Exercise (Hint: It Has Nothing to Do With How I Look)

Exercise benefits move way beyond being fit.
Image: Shutterstock

When I first started getting back into exercising, I’ll admit it was because I was tired of being out of shape. I was jealous of my friends that actually had upper body strength. I wanted flat abs. I felt self-conscious in tight clothing. In short, I was unhappy with my physical appearance.

It’s the same reason many people start working out. But somewhere along the way, I discovered that, though it’s nice to be in shape, it was no longer my priority or main reason for exercising. Working out comes with so many other, often more important, benefits. If it were just about getting fit, I probably wouldn’t have such a strong drive to continue exercising; but it’s not. It’s about these five things instead:

1. Exercising lifts my mood. I love my job, but that doesn’t mean I don’t have days when I leave in a bad mood. Sometimes, things don’t go as planned and I end up stressed out. And though I’m tired and tempted to just go home and sleep it off, I work out instead—and end up feeling happier and more relaxed by the time I’m done. The hardest part is getting there—once the blood is flowing, the good juju is happening.
2. Exercising helps me feel more creative. Do you ever feel completely brain dead at the end of a long day or week? I know I do. Brain tiredness is just a fact of life, but exercising helps me regain some of that creativity. It awakens and freshens my brain, and for that, I love it.
3. Exercising gives me more energy. I know, I know: exercise should make me more tired, right? It does make me tired, initially—but the next day, I always feel like I have more energy, a little bit more of a spring in my step, and can face the world with a smile.
4. Exercising gives me confidence. It makes me feel powerful. Sure, I can’t do inversions or crazy yoga moves yet, but the fact that I’m trying and getting closer each class makes me feel so strong. I believe in myself mentally and physically, and instead of criticizing my faults, I find myself congratulating myself on my strengths. It’s a wonderful feeling.
5. Exercising strengthens my immune system. When you exercise, you’re not just building up your physical muscles—you’re promoting overall health, too. Studies have shown that regular exercise can help us fight off sickness. It’s nice being the only one in the office not to catch that nasty bug.

These are the top reasons why I exercise. What about you? What, besides getting more fit, keeps you going back again and again? I’d love to hear your comments below!

Chew On This: Post-Workout Eats

Not only is chocolate milk delicious,
it's also a great post-workout snack!
Image: Shutterstock

We’ve all been there: You’ve just completed an awesome (or grueling) workout. You may be feeling great, but chances are that you’re also feeling completely drained. There’s a reason for that—when we exercise, we exert insane amounts of energy, AKA calories. Workouts drain our bodies of energy, and it’s essential that you help your body recover afterwards. That means eating (or drinking) something that will give you back some of those calories and protein.

But you probably shouldn’t just go eat a doughnut, though it might be tempting. For those of us who have made that mistake, eating heavy or carb-heavy foods post workout can leave you feeling, well, not so great. To feel re-fueled, aim for up to 45 g of carbs and between 6-15 g of protein to help your body build up muscle.

So what foods would those be? Here are some suggestions for ideal noms after you’ve completed your workout:

1. Dates with peanut butter



Mix it up with some pistachios and raisins.
Image: Shutterstock

2. Deviled eggs with hummus & yolk filling and chives on top
3. Pistachios and raisins
4. Protein powder juice
5. Chocolate or Soy milk
6. Banana with nut butter
7. Chickpeas with lemon juice
8. Green smoothie
9. Pear and peanut/sunflower butter
10. Apple and string cheese
11. Avocado and lemon
12.  Sweet potato with black beans, greek yogurt, or salsa

My personal favorite after a workout is chocolate milk or a Naked juice (they sell mini-bottles of them at Costco now!). Both of these are easy on my stomach after a tough workout, and within just a few minutes of drinking them I can feel my body recovering. Instead of feeling drained and exhausted the rest of the day, instead I feel energized and strong.

What are your favorite post-workout eats? I’d love to hear some more suggestions!

Sculpted Arms in 3 Moves

Stop dreaming about sculpted arms and GO GET SOME!
Image: Shutterstock

I’ve always been the girl with the "chicken arms." I’m built long and lanky, so even when I do build muscle, it doesn’t usually look like I have any. When it comes to my arms and upper body strength in general, it’s both hard for me to build that muscle and hard to show it. The process is a slow one, but I think I’m finally building up my arm strength again through my yoga practice.

For those of you who don’t do yoga, though, there are some great moves you can practice a few times a week to help build muscle and tone your arms. If you’re ready to surprise others with your awesome arm strength, try out some of these arm workouts 2-3 times per week.

Plyometric Pushups work a lot like regular pushups. Begin by balancing in a plank position (you can modify by putting your knees on the floor if you are a beginner). Lower your upper body down until your arms are at a 90-degree angle. Note: if your belly touches the ground before then, you may be arching your back and not engaging your core enough. Double check to be sure your back is flat like a tabletop. Once you reach the 90-degree angle, push powerfully back up, rising up onto your fingertips as you reach the top. Do 2-3 sets of 8-15 reps.

No more chicken arms.
Image: Shutterstock

Leg balance, curl, and press. This one takes a lot of core strength, so don’t be discouraged if you find it hard to balance at first. As your core builds up, it will become easier. Hold a pair of light dumbbells at your sides, palms facing your thighs. Lift up one leg so that the thigh is parallel to the floor and the knee is bent at a 90-degree angle. As you balance on one leg, lift the dumbbells first to shoulder height and then straighten your arms above your head. Lower back down to starting position slowly and with control. Complete 2-3 sets of 8-15 reps on each side.

Archer’s Plank. Start in plank position with a dumbbell in the right hand and legs spread to hip-width apart. Begin turning your body so that the right side opens to a side plank. Lift the right arm in towards your chest and then extend it straight up and overhead. Bring the arm back down with control. Complete 2-3 sets of 8-15 reps for each side.

What other arm workouts have worked well for you? I’d love to know. Share in the comments!

For A Good Workout, Great Music is Necessary

Great Music = Good Workout!
Image: Shutterstock

I don’t know about you, but for me great music can be the difference between a good and a bad workout. Going for a run is nice and all that, but with music it feels inspiring. Lifting weights (for me) is incredibly boring, but add in some intense music and I feel way more powerful.

I recently joined a yoga studio, and one of the deciding factors was that this yoga studio in particular plays great music at a healthy volume.  I’m not talking about your normal flowy yoga music. I’m talking about Radiohead, Daft Punk, and a multitude of other music. It makes me feel strong, inspired, and ready to push myself. Sit me in a hot yoga studio without music, and I’m far less excited.

Running to a great song makes me feel inspired.
Image: Shutterstock

For me, the best music to work out to falls in one of two categories: current musical obsessions (Ellie Goulding, Robyn, Lindsey Stirling) and music from my teenage years (Blink-182, Foo Fighters, Third Eye Blind). Sometimes the two categories cross over, if I still listen to the same band from back then (Radiohead, Daft Punk, Muse). And sometimes I just like some random song—this often happens with electronic music, since I don’t generally listen to that genre as a whole (I’m very picky when it comes to liking techno).

What kind of music gets you up and moving? Is it heavy metal? Hard rock? Pop? Techno? Dubstep? 90s? We all have our different musical tastes and preferences, but I’m always looking to add new tunes to my repertoire. Share your favorite tunes and artists in the comments!

Workout Advice for the Gym

How many of you have ever walked into a gym only to stop and think, “I don’t know how to work any of these machines!” I know I have. But I want you to put that panic button aside and resist the urge to avoid gyms simply because you feel like you don’t know how to get the most out of the gym experience.

Make sure you get some treadmill or other cardio time in at the gym!

Image: Shutterstock

Personally, I’m a fan of at-home workouts, but I’ve found that there are some great advantages that gyms have to offer that are certainly worth trying out. Plus, if you are someone who finds motivation in the masses and laziness in isolation, the gym might be the best place for you to work out.

Goblet squats with dumbbells make a simple move a little tougher.
Image from oprah.com

So what kind of workouts can you do in a gym? First, start with what you know: the basics. There are usually plenty of open, matted spaces inside gyms where you can do the same moves you would at home—pushups, sit-ups, lunges, squats, etc. Plus, chances are that someone else will be doing some of the same activities.

Once you feel you’ve mastered basic moves, you can move on to some of the weights and machines in a gym. While you may want to focus on getting nice legs or arms, remember that if you don’t have a strong core you won’t get very far. Kettlebell workouts, the Captain’s Chair, planks, crunches, exercise ball sit-ups, and medicine ball workouts will help ensure that your core is becoming strengthened as well as your limbs.

Lastly, make sure you get some cardio in! There are plenty of options: treadmills, stair-steppers, ellipticals, and maybe even some aerobics classes. Try to work at least thirty minutes of cardio into each workout. This will help burn extra belly fat and increase your endurance.

Simple kettlebell exercises
Image from kettlebellworkoutz.com

Here are some simple workouts you can try at the gym, borrowed from an article by Matthew Katz. He interviewed Frank Paganucci, who has enjoyed taking advantage of the gym at his condo building, Azure.

Complete as many circuits as possible in 10 minutes:

Beginner: 5 sit-ups or crunches, 10 push-ups, 15 walking lunges

Advanced: 5 v-ups, 10 manmakers with dumbbells, 15 walking lunges with dumbbells.

Three circuits as fast as possible:

Beginner: 10 squat jumps, 100m treadmill sprint

Advanced: 10 goblet squats (with kettlebell held to chest), 100m treadmill sprint

Complete as quickly as you can:

Beginner: 100 squats, with four burpees at the start of every minute

Advanced: 100 squats with dumbells, with four burpees at the start of every minute.

Azure is a joint venture by the Carl Mattone real estate group and the DeMatteis Organization, and is located in New York City.