See it in action!

This week’s #TheFitCycle Move of the Week  is dedicated to Olympic Champion Gabby Douglas who I saw briefly in New York over the weekend.

Muscles (major) worked: Glutes, Core: Abs, Lower Back

Considerations: Except for advanced practitioners, it’s best to begin in supine* position on a flat and firm surface with knees bent and feet shoulder width apart.  *Supine – on back, face up

Progression in bridge variations will come as technique and flexibility is improved upon. No need to rush or get bent out of shape trying to attempt contortionist level flexibility. Yes, I went there.

Core and glutes engaged to assist in posture maintenance.

Equipment needed: None! Oh, well, besides a flexible attitude.

Variations: Modified in reverse table top –supine– position with arms fully extended, shoulders over wrists. Or, try simply bridging bottom off of ground, hips towards sky while shoulders remain grounded; try pulsing with isometric holds at the top of the move. Moving bridges can be performed by walking forward, backward or laterally as a crab might.

Location: Bridge to somewhere. Bridge over troubled waters. Bridge worlds and ideas!

Challenge: Try a modified bridge, grow into full and do send photos! 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

See it in action!

It looks like we’re on a roll —->skate! Or push up. Whichever you prefer, though I’m partial to the latter this week for what it’s worth. Pleased to again present #TheFitCycle Move of the Week and this time with a little attitude, you Renegades you!

ren·e·gade noun \ˈre-ni-ˌgād\  an individual who rejects 
conventional behavior

Now, just to clarify, traditional renegade push ups involve “rowing” (read: pulling) a dumbbell on each alternating push up-stroke and returning to the Push Up base. For our purposes though, simply alternate “stepping” up with each hand as though “climbing” a stairway to nowhere. RIGHT hand step up, LEFT hand step up, RIGHT hand step down, LEFT hand step down, push up, REPEAT circuit. Or, to make things more intriguing, try this combination:

Push Up base – R up – Push up – L up – R down – Push up – L down – Push up *This variation produces height staggered Push Ups

Muscles (major groups) worked: Pecs, Shoulders, Deltoids, Triceps, Core

Considerations: Maintain proper Push Up form with straight body line from crown of head to bottom of feet, hips engaged. No sky-high butt, people!

Full expression of Push Up at top and bottom of move. Top: arms fully extended. Bottom: Nose towards floor by lowering body not by simply dipping head.

To take pressure off of wrists be certain to displace some weight into fingertips

Breathing: Inhale downwards, exhale upwards. Load, unload!

Core engaged to assist in posture maintenance

Rhythm controlled, speed increased for difficulty

Equipment needed: None, aside from the “step” or ledge on which to work

Variations: Modified on Knees, Step Height, Step Stability, Hand Placement Width (ie narrow to work triceps), Tempo, Isometric Hold at top and bottom of move, Hand Order (left-right, right-left, or cycle), inclusion of Push Up at bottom of move, Push Up at staggered hand position, Depth of Push Up

Location: Steps or sturdy box secured against a wall. Other ideas: bath tub ledge, truck tire, low rung of playground ladder, foot rest or even a bench if you’re feeling extra strong, adventurous and in control!

Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves an odd 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

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

See it in action!

Introducing #TheFitCycle Move of the Week! This week’s special guest, and a personal favorite, the standard lunge.

Muscles (major) worked: Quads, Hamstrings, Glutes

Considerations: 90, 90, 90 – degree angles that is. Top of foot to shin. Hamstring to calf. Hip Flexor of forward leg to trunk.

Back in neutral position, not bowed or arched, and core engaged

Tempo smooth and controlled to maintain balance

Equipment needed: None! Unless you so choose: dumbbells, weight plates, Kettle Bells, medicine balls, bands, weight sticks, etc. OR, odd objects that you find around the home, office, garage –laundry basket maybe?

Variations: Static, Walking, Lateral, Tempo Based, Sliding, Backwards, Overhead, Twisting, Plyometric and more!

Location: Anywhere, everywhere and always!

Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves an everyday object 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,

The Fit Cycle, moving at the rhythm of life!™

Querido Spanish Harlem,

You keep me up at night. I mean, you really keep me up at night. Why is the dog barking? Why is la música blaring? Take your lovers’ quarrel inside! Put those kids to bed! But then, if I don’t fight it, I count the beats instead of sheep and you comfort me. Your heartbeat becomes my own and soothes me into deep sleep.

Morning. No alarm. You jostle me awake, rudely at times, and I cut my eyes at you. But it’s only fleeting because I feel lucky to wake up to you. You inspire me. Your legacy, your sabor, your passion – en fuego! Your energy is palpable and I covet it on days when I’m away too long. You coo at me on the street and welcome me home. “¡Oye mami!” Yes, I see you, you have a blessed day too!

You dance and parade with me, share your wares with me, feed me and it tastes so good. We’ve broken bread together and you’ve watched my back. Now it’s my turn. The Fit Cycle is for you El Barrio, all of you. A movie and a movement. I’ve made my declaration, this is my dedication.

You know where to find me,
Andia

Hello September! 2012′s Summer edition may have been the most comprehensively fulfilling of adulthood. How about that. Big thanks are due to my new city and the personalities that live within. The good, the bad. Thank you universe. And thank you too to the ever-inspiring Chivon John (isn’t hers a cool name?) for the interview and feature just in time for Fall! Read it here.

P.S. I love Canada. Chivon is from Canada. Even though they sometimes pronounce my name with the “Canadian ‘A’” –love regardless!

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

Social media is a sport! Proud to be featured alongside USA Gymnastics legend Shannon Miller in this PBS Media Shift article about social media, sport and the Olympic Games. Thankful too to my sponsors, coaches, supporters, off-season training home at Chelsea Piers NYC and to my training partners who ensure that every day is a new adventure! Click here to read the full story.

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

GPMAD to Partner with Walmart and Children’s Miracle Network for 2012 Weekend of Giving: Non-profit organization’s inaugural event comes at the height of Summer and reorganization

 
FOR IMMEDIATE RELEASE:
NEW YORK, NY (June 25, 2012) – Today Golf Professionals Making a Difference (GPMAD) announced that it will partner with Walmart, Children’s Miracle Network (CMN), Divisions Maintenance Group and Xempt Players Series for the Weekend of Giving held July 7-9th in the Greater Detroit, Michigan area. The weekend –which features plenary sessions for corporate and community based attendees, a Women in Leadership summit and Pro-Am Celebrity Golf Tournament– marks GPMAD’s inaugural effort since reorganizing in January.

 
Summer is an incredible time for organizational growth, branding and community impact as school children enjoy break, families come together for festivities and golf season is in full swing. By design, the partnership recognizes major national engagement efforts to address employment, diversity, health and wellness, education and community development. Although select Weekend of Giving events are invite- only, two are open for public registration:

 
Xempt Players Series / CMN Celebrity Golf Pro-Am | Monday, July 9, Pro-Am Celebrity Tournament | Two Divisions: Amateur and Professional Purse 1 Day, 36 Hole Event For more info, and to register, visit: www.PlayXPS.com

Walmart Women in Leadership Series, Diversity and Inclusion | Sunday, July 8, 2012 4:00pm Guest Speaker: Andia Winslow | Complimentary Admission | Benefitting Children’s Miracle Network RSVP: info@GPMAD.org

 
Executive Director Andia Winslow calls the weekend “an amazing opportunity to introduce the Detroit community, and the entire nation, to the mission of Golf Professionals Making a Difference.” Winslow recently took the helm in addition to careers as a Professional Golfer and Certified Fitness and Wellness Professional. “I’m excited to help bridge the worlds of philanthropy and sport using the game and business of golf as a vehicle for sustainable community change. What a way to say ‘Hello” to the world with the help of Walmart, the largest retailer in the world!”

 
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About Golf Professionals Making a Difference                                                  Founded in 2002, GPMAD is a 501(c)(3) nonprofit organization dedicated to constructively impacting lives by creating educational, economic, mentorship, health, wellness and self-improvement opportunities through business and the game of golf. To learn more, visit: www.GPMAD.org

 
For press inquiries and event information, please contact:
Publicity, Golf Professionals Making a Difference                              info@GPMAD.org | 614. 468.3467

Saturday, June 23rd, 2012 marks the 40th Anniversary of Title IX, the groundbreaking legislation that prohibited discrimination based on gender in federally funded educational programming. It’s most popular manifestation has come in the form of sports equity for women and girls. In honor of this anniversary, which has notably affected my life, I’m hosting a contest!

Tell me, in writing, how Title IX has positively affected your life and you will have the chance to win a 1-hour private lesson with me at The Golf Club at Chelsea Piers. Post your message here: http://on.fb.me/CPtitleIX. The winner will be announced on Saturday, June 23rd. Best of luck!

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

Thank you to my former Yale University classmate, and friend, Dexter Upshaw for having me as a guest on his radio show Empowering Entrepreneurs. We talk future, past and social media brand building. Enjoy!

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