Move of the Week: Knee Drives

November 19, 2012 | #TheFitCycle Studio | New York, New York

See it in action!

Back again with the second installment of #TheFitCycle Move of the Week! This week’s special guest -great for high intensity interval training- Knee Drives.

Muscles* (major) worked: Quads, Hamstrings, Glutes, Hip Flexors                    *Move is great for speed development and drive phase coordination in sprinting

Considerations: Knee Drive towards chest, returning to floor with dorsiflexed foot –alternating legs throughout movement

Straight body line from crown of head to bottom of feet, hips engaged

Arms firm, elbows neither locked nor excessively bent

Core engaged to assist in posture maintenance

Rhythm controlled, speed increased for difficulty

Dorsiflexion: upward movement of the foot at the ankle joint. Allows for application of force, against ground, in this instance

Equipment needed: None! Proper footwear is suggested to ensure efficient dorsiflexed footfall and aggressive drive off of ground

Variations: Tempo, Knee Height, Isometric Hold at top of move, Angle of Approach and more!

Location: Wall or any other sturdy vertical element so that your hands will be positioned flush against the surface

Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves everyday attire or location. Shout outs on #TheFitCycle Facebook page and future videos! Send to TheFitCycle@gmail.com for inclusion.

Get it in where you can fit it in! –Andia

Morning Promise to Self

Monday morning promise to self: Do the best that you can with what you have (talent and resources), while you have it.

Let’s be Frank.

5.24.12 ADUB365 FIT Studio | New York, New York

Thank you to my friend, and “ABS Husband,” Frank Jones for this recent interview. Frank is a fitness personality, model and up-and-coming actor. Check out the full transcript here.

Ladies, this is Frank.

Until next time, I was never in the box! –Andia

Spring Forward!

3.17.12 ADUB365 FIT Studio | New York, New York

Newest expert feature by SHAPE Magazine! Check it out in full by visiting: http://bit.ly/SHAPEadub

Until next time, I was never in the box! –Andia

Day 1, Halloween at the Olympic Training Center

10.31.11 Olympic Training Center | Lake Placid Sliding Complex

This must be what love feels like!  I wish that I could poignantly describe the experience of my first slide on the ice, but alas. What I can tell you is that –if Day 1 is any indication– the thrill of racing head first is one that doesn’t compare to anything in my mental record.

So what was Day 1 like?

Well, it began as most others do. I awoke at 6:30am, which is truly a little later than usual, and then:

7:30-8:30 am  Cardio + Stretch

8:30-9:00 Feast

9:30 Team Meeting

10:30 Personal Time. I’m currently reading Child 44 per recommendation from my good friend Ortizzle.

12:00-1:00 Lift + Abs

1:00-1:30 Feast

1:30-2:30 Nap. My 2nd favorite activity after feasting. I mean, both I like to nap after I feast and I also like napping second best to feasting. Just thought to offer some clarification there.

3:00-4:00 Track Walk and Sled Fittings

4:00-7:00 Slide

7:30-8:00 Feast

8:00-10:00 Chill in the OTC Common Areas w/ other athletes

10:30-11:00pm  Stretch + Foam Roll + Study Track Map

Until tomorrow, I was never in the box! –Andia

First Day Crew w/ USBSF Coach Don Hass

The Journey from a Madame’s POV

Just in time for the start of a new week, a brand new fitness feature thanks to Paula Carter! Please take a moment to visit her inspirational health and wellness blog: MadameTheJourneyBlog.com

Blog: http://bit.ly/MadameFit

Best Partner Workout…in the Universe.

It’s official, the world premier of the third Adub365 Fit “Tandem Workout.” Thank you for watching, keep the questions and comments coming. Enjoy, and that’s how it’s done! –Andia

About.me

VOTE for your favorite synesthete athlete!

VOTE: http://about.me/andiawinslow

Simply click the green “VOTE” button on the attached link!

http://about.me/andiawinslow

Thank you kindly!

Andia

It takes a team. 42.

Jackie Robinson Foundation

Alumni Spotlight: http://bit.ly/AWjrf



Shaq’s advice to ADUB.

SO and AW, fast friends.

It takes a team, right? And sometimes, star players drop in with words of advice! As I reflect on my growing businesses, I recall Shaquille O’Neal telling me to stay the course (pun intended) and resist the urge to become a gimmick for the sake of monetization. I’ve stayed true to my interests and they are flourishing as a result –something both he and I can be proud of! Please check out my latest radio interview with Eric Dye on the Entrepreneurial Podcast Network.

Hear the interview: http://bit.ly/EPNshaqaw

Edge.

Photo Credit: Mikel Florman Photography

A recent and colorful photoshoot to update my portfolio.

Photo Credit: John Glenn Photography

ESPN ESPY’s

Los Angeles - July 11-13, 2011

OK. So I didn’t win an on-stage category ESPY this year –but in due time. I did, however, lead my ESPYs Celebrity Golf Classic team to an enormous victory over the entire two course capacity field. I was proud to play my part as a hostess for the incredible V Foundation for Cancer Research.

Victorious Team Dirty 1/2 Dozen: Walton, Mark, Beadles, Winslow, Tebow, Tuberville



Our winning hardware – our GOLF ESPY.



The show itself was entertaining with Seth Meyers at the helm, but more notable were the stories of perserverance and courage displayed by Anthony Robles (Jimmy V Award) and Dewey Bozella (Arthur Ashe Award). Watch their stories:

Perhaps the best part of my whirlwind trip to Los Angeles was catching up with family members and friends who were also on hand for the festivities. Special shout out to Julius “Dr. J” Erving, Kasmin Boswell, Ed Downs, Willis McGahee, Dhani Jones, Hannah Storm, Lee Elder, Chantre and the entire ESPN team!

My cousin, Waraire Boswell, a designer who outfitted many of the best dressed gentlemen on the red carpet.

My wonderful uncle, Kellen Winslow, NFL Hall of Fame Tight End.

My friend and #BeastStatus fitness partner Tajji Sharp.

No phones or mobile devices were allowed during the live ESPYs show, but that didn’t slow the #ADUB365 FIT social media efforts to win a “TwESPY” for this infamous planking photo:

Little ship (125lbs) lifts big ship (240lbs)

Take that Dirk. Take that Jimmy Johnson. Take that Dwight Howard. They never told us who won –I guess I’ll just claim the victory for the coolest image of a pro athlete doing, well, anything.

#TwESPY

Until next year.. duhn na na, duhn na na.

Top 40

I was recently selected as one of 40 top emerging models in Arizona. Quite an honor that I share with some very beautiful and talented people. From Fairways to Runways, and back!

“And speaking of stunning, this is Andia Winslow. Model and professional golfer. She was a Phoenix Fashion Week model last year too !” http://bit.ly/SDaleFashion



Opening Statement.

Top 40 Emerging Arizona Models

Thank you to the entire Phoenix Fashion Week Team!

Style, Find Yours.

A quote on 24-7style.com

When asked: What was your worst fashion or beauty faux pas?

“Not attending to and trusting my own personal style! The industries in which I work require a camera-ready presence at all times often dictated by others. I’ve found that I look and feel my best and most confident when I wear my own style proudly. No one wears it better!”

http://www.andiawinslow.com/

espnW: Female Athletes Working Overtime



http://es.pn/AndiaWork



Summer Fashions

How to wear this big fashion trend for summer

Appearing as segment model for amazing stylist Jill Laine.

http://bit.ly/ltJDrp

RUN.

espnW: http://es.pn/RUN6111

Did you know that today, June 1st, is National “Running” Day? Why yes, it is. See my Adub365 Fit feature on espnW: http://es.pn/RUN6111


Photo Credit: Todd Anderson, USA Today

PS – Jesse Owens wasn’t my coach. Brooks Johnson, Jesse Owens USA Track & Field Coach of the Year, is!

Fittest Friends

Show some love for your “Fittest Friends” by VOTING for both:

 @AndiaWinslow http://bit.ly/AWff11
AND
@TajjiSharp http://bit.ly/TSff11

VOTE everyday until July 25th, 2011! Please join our VOTING block!

VOTE Andia: http://bit.ly/AWff11

AND 

VOTE Tajji: http://bit.ly/TSff11

Blog Roll.

Thank you for the shout outs in blog!

Off On A Tangent

SuzzOrLose

World Premiere.

You asked, we answered. Take 2. “And that’s how it’s done!”