Located on East 4th Street a few blocks away from SoulCycle Noho and David Barton Gym Astor Place, the studio has 30 Woodways–the same high-tech, otherworldly equipment that you’ll find at Barry’s Bootcamp. These aren’t your mama’s treadmill, but, don’t worry, they’re remarkably easy to use. And, if you’re like me, who generally steers clear of the “dreadmill” while exercising on my own, Mile High Run Club is our chance to mix things up in the company of others.

Each Woodway is stocked with a cheat sheet, breaking down the 4 different training levels for novice Joggers or more experienced Racers. And, there’s plenty of space for a water bottle and towel.

I chose a class called Dash 28, structured intervals for 28 sweaty minutes plus 10 minutes of kettlebell training for 45 total (the other option is an hour-long class called The Distance, with 50 minutes of treadmill work).

Pro golfer and über all-around instructor Andia Winslow took our all-female group through a challenging mix of sprints from 1% to 5% incline, staying mostly within Levels 2 and 3. At the end, we popped off behind our treadmills and finished strong with sets of lunges, squats and pushups holding 3- and 8-pound kettlebells.

Despite mic trouble and a playlist including “Mambo Number 5″ that should be curated with an ear for much newer endorphin-inspiring tunes (like Row House), this was, for sure, the fastest half hour that I’ve ever run inside.

And, on the way out, a list of upcoming races got me thinking.  In New York, as always, the options are endless. Which races are you running this season?

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.

Having always traveled as part of a couple or with girlfriends, this was an adventure for me before it even started. But, I decided to bust out my backpack (in storage since my post-college graduation trip to Europe in 2001) and take a chance. This trip was part of our tour company’s “YOLO” series and it’s true: you only live once.

Among my many outdoor adventures was canyoneering, a mix of waterfall rapelling and romping through the rain forest. Our largest waterfall was 220 feet.

You know that I’m afraid of heights!

And, then, there was our afternoon of surfing.

In case you’re wondering whether I stood up on the board when it was actually in the water, the answer is: not a chance. It was pretty challenging. But, I’m glad that I tried it.

During our last phone conversation before I left for the airport, I joked with my brother that I was going to Costa Rica in search of the meaning of life. And, while it may not have been a spiritual awakening in the deepest sense, it was an epic journey in that I feel a renewed sense of optimism. Some questions were answered and lots of others still remain, but, the most important one just may be: where to next?!