For me, the source of my equipment intimidation has always been weights machinery that seems too complicated to figure out and use by myself.  So, I decided to make a date with my fear and scheduled an appointment to work out with trainer Gary Peters at Equinox, who took me through a fast-paced, lower-body focused routine that I would definitely not do on my own. 

From squats with a barbell to chin ups assisted by a HOIST, these moves were challenging and out of the ordinary for me, and, an hour later, I could definitely feel the difference in comparison with my usual resistance training. The day after, I couldn’t sit or walk down the subway stairs, so, I know that it was effective! I can’t wait to go back for more. I also made a point of taking note of the settings and sequence of the moves on my iPhone, so that I can repeat the routine on my own.

So, next time you’re inside the studio or at the gym, don’t let a seemingly complicated Schwinn or a group of grunting guys stop you from mixing up your workout, surprising your body–and seeing major results.

Want to train with Gary? Find him here: gary.peters@pt.equinox.com

Check out these videos for an intro to foam rolling and 3 essential moves that you need to know.

For your quads:

Get into your glutes:

Don’t make this mistake when foam rolling your calves:

And, what type of foam roller should we use?

These ladies ROCK.
Follow Emily (@EMpowerednyc) and learn more about training with her here.
Check out Finish Line Physical Therapy and book a session with Brynn here.

At my office, there’s theClub, a pay-for-play gym with a full class schedule and full-time instructors, a greenmarket in the cafeteria on Wednesdays and blood pressure testing around the clock. The new meaning of “stress test”? My boyfriend’s company goes even further, offering a standard “uniform” (tee, shorts, socks and undergarments) for guys and girls who forget their clothes (or just hate doing laundry), in addition to equipment and personnel. They also sponsor race registration and help make it all happen with post-training parties and transportation to and from out-of-town destinations.

While out on the west coast, I toured Clif Bar’s HQ and took an insider peek at how the (lucky) crew behind my favorite energy bars make the most of their workdays–and make a difference in the community.

The Clif Bar athletes’ wall offers gym-goers a little last-minute motivation. I mean, if they can do it…

Bored with your cardio or weight training routine? There’s always rock climbing.

A conference room overlooks the garden with employee bike “parking.” (Even bikes are zen here.)

Look up and you’ll see more bikes…

…plus, skis and snowboards.

Coffee (or a puzzle break?) to spark afternoon creativity.

And, community: employees are encouraged to volunteer on company time for causes that they care about (provided that their office work is done). Onward and upward.

How do you make time to work out before, during or after work? And, what health & wellness benefits does your company offer or would you like to see at your office?

Vive Detox “takes you from ‘eating to survive’ to ‘eating to thrive'” with three distinct 14-day cleanses designed for immunity, weight loss or a full-body reset with daily instructions, videos, challenges and online support.

Their launch event, hosted at Steiner Studios, will feature a yoga class led by Tara Milhem, profiled by FITiST and Well+Good, mini acupuncture treatments, organic snacks and a gift bag geared for fitness lovers.

**WIN IT!**
One lucky reader can join me at the Vive Detox launch party on Thursday night (6-7:30pm). Comment below and tell me what you’d like to improve in your yoga practice to enter for the chance to win.

Winner will be notified by Wednesday, 7/9.

(If you’re not selected, there will still be time to buy your ticket until Thursday morning at 8am here!)

Event will take place at Steiner Studios, 15 Washington Avenue – Stage 6 in Brooklyn.

Admission provided by Vive Detox; all thoughts/assessments are my own.

Welcome to “The Project: IMMERSIVE FITNESS” by Reebok and Les Mills, the global mastermind behind popular group fitness and team training programs like BODYPUMP (weights), BODYCOMBAT (martial arts), RPM (indoor cycling) and LES MILLS GRIT (30-minute high intensity interval).

Combining cinema quality video projected onto studio-sized screens with instructors who cue moves synchronized with exactly what’s in front of you, it’s the most high-tech way to get into the “zone” whether you’re riding through a kaleidoscopic cosmic explosion or stretching out under a sunset sky.

Recently debuted in London, The Project: IMMERSIVE FITNESS is on the road in Europe.  Stops include Stockholm, Berlin, Amsterdam, Paris and Milan, for any of you with international travel plans.  And, sign up to stay tuned, because it’s coming our way next year!

So, get ready for your turn in the spotlight.

And, the best part is: you don’t even have to go on a single audition.

WATCH THE PROJECT: IMMERSIVE FITNESS VIDEO HERE.
And, follow on Instagram.

The next level of fitness is here. IMMERSIVE FITNESS™ surrounds participants with cinema quality video content projected onto screens of a purpose-built studio.  Exercise moves synchronize perfectly with music and graphics, creating a truly immersive fitness experience. Learn more!

This is a sponsored conversation written by me on behalf of Les Mills. The opinions and text are all mine.

But, you also may not know that Sperry has a collection of sport shoes designed for…what else?  Being out on the water this summer.  And, that we were…

Stand up paddle boarding is having a stand-out moment of its own, too, in oceans, lakes, reservoirs and rivers across the globe.  It’s accessible for adventurous and more leisurely types alike and offers both an effective full body workout and a relaxing, zen way to explore, depending on your locale.  I’d done it twice, once on the east coast and another time while on vacation in Aruba, but, needless to say…never in the Hudson River.

So, when the Sperry team invited me to join SUP pro and brand ambassador Slater Trout for a spin around the Hudson on a stand up paddle board, I hesitated for a minute or two (was the water going to be really dirty?!) and then decided that for STRENGTH+Sole, I’d have to jump right in.

Things to know before you go:

• You can definitely paddle barefoot, but, it was easier in Sperry’s H2O Escapes.
• Wear a wetsuit (if you’re in chilly waters), a rashguard/waterproof shorts or bathing suit plus a life jacket and lots of sunblock.
• If you’re a first-time or a new paddler, select a Supernatural board for maximum balance; once you’re more experienced, you can move on to a more advanced board.
• Use a paddle that’s taller than you, but, makes sense relative to your body height – you should be able to easily grab ahold of the handle on top.
• Once on the board, your stance should be loose: bend your knees (don’t lock them), engage your core and use your entire body to paddle, bending forward and pulling the paddle back in the water only as far as your feet positioned in the center of the board (not past them).
• Leave your smartphone on the shore!

And, by the way, as Eric Stiller, our host and founder of Manhattan Kayak Co. informed me, the Hudson is the cleanest that it’s ever been, thanks to environmentalists including Riverkeeper who have given it a 180° clean-up since its lowest point in the 1970s.  In fact, eco groups are now exploring cultivating oysters, notoriously delicate creatures, in our city’s fine west river.

So, while I live by the motto “perception is reality” as a marketer & events producer by profession, that afternoon, I experienced a major correction: I wasn’t afraid of falling in, at all.

On the Hudson River, in my Sperry H2O Escapes, I was riding high.

CHECK US OUT IN SPERRY’S VIDEO ON YOUTUBE HERE!

Product/experience provided by Sperry; all thoughts/assessments are my own.
Photo 4 by Eric Stiller, Manhattan Kayak Co.; photo 5 by Slater Trout & photo 6 by Brian Tetrault, Sperry Top-Sider.

Remember my ride at T2?  That sweaty, endorphin-fueled experience can be yours too!

Five readers will have the chance to learn the ABCs of outdoor cycling from T2’s team of expert coaches indoors at the UES studio—and, all before spring really hits.

Enter to win a class at T2 in one of these EASY ways:
Here, on my site: Leave a comment on this post, so that I know where to find you.
On Twitter: Follow @FitGirlRachel and RE-TWEET my @T2MultiSportNYC post with tags #ride #win #giveaway.
On Instagram: Follow @FitGirlRachel, “like” & comment on my T2 Win It! photo and I’ll see that you entered there.

Winners will be notified by April 7.

Class passes and image above provided by T2.

You know that I’ve got a thing for activity monitors, which is why I’m so excited to be giving away a Bowflex Boost to one lucky reader.

You’ve heard this here before, but: when it comes to fitness, knowledge is power.

What we think that we do is often very different from what we actually do with eating, exercise and rest. Plus, by the end of January, who doesn’t need a little extra oomph toward achieving New Year’s fitness goals?

Enter in one of these EASY ways:
Here, on my site: Leave a comment on this post, so that I know where to find you.
On Twitter: Follow @FitGirlRachel and RE-TWEET my @Bowflex post with tags #boost #win #giveaway.
On Instagram: Follow RachelBeckerNYC, “like” & comment on my Bowflex Boost photo and I’ll see that you entered there.

Winner will be notified by January 31.

Fingers crossed!

Product for this post was provided by Bowflex.

How many times have you heard those words? Whether you’re a student or a full-time staffer, it’s inevitable. We sit. A lot. It can be frustrating to find yourself hunched over a computer day after day, cramming in exercise before you dash out the door in the morning or after your evening commute. Did you know that by incorporating strength movements and simple stretches into your daily schedule, you can tone, lengthen and even burn a few calories while you work?

Here, 6 steps to boosting your full-body fitness on the job:

1. Desk Pushups

Start in an inclined plank position with your hands on your desk and feet on the floor, shoulder width apart, leaning forward. Slowly lower yourself toward the desk, keeping elbows tucked in to your sides. Extend out to the original start position, without locking your elbows. Do 3 sets of 8-10 reps as a mid-morning break.

2. Chair Tricep Dips
Sit in a stable chair with your hands next to your hips and your body positioned toward the front of the seat. Slowly lower yourself down to the floor while bending your elbows toward the wall behind you. Hold at your lowest point for a second, then push back up to the original start position, focusing on using your triceps. Do 3 sets of 8-10 reps.

3. Bicep Curls
With a weight (3-5 pounds or grab a water bottle!) in each hand, curl up and in toward your ear, one at a time, twisting your wrist outward, away from your head. Do 3 sets of 8-10 reps before you break for lunch.

What you’ll gain: Defined biceps, taught triceps and strong shoulders. Hello, tank tops.

4. Chair Squats
Stand with feet shoulder width apart and arms in front of you. Slowly squat, keeping your back flat, until you lightly touch the seat behind you. Hold for 3 seconds, then, return to original start position. Do 3 sets of 12-15 reps.

5. Calf Raise
Stand with feet shoulder width apart (use a ream of paper for extra lift) and slowly raise your calves. Return to starting position. Do 3 sets of 12-15 reps, while waiting for photocopies to print.

6. Wall Sit
Stand with your back against a wall. Slide down until in a seated position and hold as long as possible. Return to starting position. Do 3 sets. You can do this while talking on the phone, no one will know!

What you’ll gain: Sleek, sculpted legs that say “I work out.” Grab your high heels.

Take twenty minutes to complete this routine a few times per week. Combined with walking, you’ll feel (and look) strong. Consider investing in an activity monitor (I love the Bowflex BOOST) to keep track of your steps and sleep habits.

Knowledge is power, especially when it comes to fitness.

Cory Vines tee; Lululemon leggings (similar here); New Balance sneakers.

Photos by Roopa Bhopale Photography; shot at The Hive at 55, NYC.

Wanna do this?!

For the first time, I’m partnering with Reebok Spartan Race to get my followers (you) in on the action.

One lucky reader will will receive free entry for a Spartan Race.*

Five runners up will receive a special code for 15% off their entry.*

*For any open heat, in any Spartan Race within the continental U.S. from December 2013-December 2014.

There are a few easy ways to enter (and, you know that you want to…):
Here, on my site: Leave a comment on this post, so that I know where to find you.
On Twitter: Follow @FitGirlRachel & @SpartanRace and RE-TWEET my post to both, tagging #obstaclerace #giveaway
On Instagram: Follow RachelBeckerNYC, “like” & comment on my Spartan Race photo and I’ll see that you entered.

Winner and runners-up will be notified by November 26.

Reebok Spartan Race takes competitors back to our ancient roots–where running through the woods, getting dirty and facing adversity was part of everyday life.  Developed by a trio of guys who completed IRONMAN, climbed Mt. Everest and completed intense military training, Spartan Race mixes road running and trail racing with crazy obstacles along the way. Watch the video here.

Want a sneak peek of what’s in store? Watch the World Championship Spartan Race on Saturday, December 7th on NBC.

This is a sponsored post, in partnership with Reebok Spartan Race.