Move of the Week: BRIDGE

December 10, 2012 | #TheFitCycle Studio | New York, NY

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

Move of the Week: RENEGADES

November 26, 2012 | #TheFitCycle Studio | New York, NY

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

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

Move of the Week: LUNGE

November 12, 2012 | #TheFitCycle Studio | New York, New York

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,

Moving at the rhythm of life.

October 2012 |  My Desk. | New York, New York

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

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

Butts about it.

12.19.11 Olympic Training Center | Lake Placid Sliding Complex

One thing is clear to me. Athletes at the U.S. Olympic Training Centers can back it up. And push it forward. And lift it high. And drop it low.

Why all the fuss? Speed. Power. Driving Force.

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All photos –and behinds– are property of their respective owners. High, low and in between. Are you inspired? I knew you’d be.

You too can make your butt talk. Here’s how:

For those of you who may not know, I pose Daily Challenges via my fitness company ADUB365 FIT. Mind, Body and Spirit! You can follow real time updates on Twitter and Facebook. Today’s challenge: High Tail It!

You get it, right? I knew you would. Pop, Lock and Drop It. Hey, hey now! Watch yourself. That’s Olympic weightlifting terminology, buddy.

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

PS For the ladies. Månner in Strumpfhosen. German: Men in Tights. Just because. You’re Welcome.

Shout out to Margaret Whitener for the translation!