Morning workouts

I have been training the same three girls every Monday and Wednesday morning for quite some time now. It is amazing to me how much they have improved since their first workout, how much more they are connected to their muscles, and how much I love kicking their butts! We train outside in the North End before the sun comes up, literally. And every now and then as the sun rises one of us will say how cool it is to be working out in the middle of the city, outside, doing something amazing for our bodies.

And within 5 minutes of us saying all of these kind words a car often drives by and we get harassed ... "bitches!!!", but we just laugh...it is ironic, and funny.

Anyway, back to what this blog is about. It's getting cold and we are sad that our OUTSIDE morning workouts might come to a stand still until we can find an alternative location. So you ask, "how can I continue to workout when it is cold outside!?" Well yes, it might be hard to workout outside, especially if you are like me and really can not handle the cold. Here are some options:

1. Bundle up! On a cold day about 40% of your bodies heat escapes from your head.  You can wear some type of beanie.  I like these or these (just kidding on the second one).  Also stay away from cotton, as that will retain your sweat and then just make you more cold. Rather go for some type of "cold gear top", or some other synthetic material.

2. Chap stick it up yo! Windy cold weather = chapped lips, nose, cheeks, face. Just dip your whole head is vaseline. OK?

3. Do some of my YouTube videos. Duh! Those will keep you in shape and make you smile. Or go to On Demand Exercise TV, or just do my videos!

4. Go the gym, take a class.

5. Adopt an indoor sport. Indoor soccer, tennis, squash, basketball. Do any of these sound appealing.. because I can not think of any more. Any suggestions? Do you play an indoor sport? How do you keep active when outside activity is limited, unless you ski, board or snowshoe! I always wanted to snowshoe!

Are you Fit to Fly?

SetFLY! A couple of days ago I was invited to participate in a training at the Reebok headquarters for a class called Jukari Fit to Fly. Reebok and Cirque du Soleil have combined their strengths to create this FUN and amazing workout. When I say fun, I really mean it. You are flying through the air, swinging, sweating, laughing, and performing all at the same time. The FUN element makes you forget about all the working you are really doing. Today, two days later, I am still sore. My lats, back, abs, and oh man my butt!

Mischa Barton (above) and Molly Sims (below) at the Jukari Fit to Fly Studio in LA

The FlySet is the first piece of fitness equipment to combine 360 degrees of movement with suspension. Not only is there a jump/fly series but there is also a mat strength series you can do using both the bar and the leg straps.

Here is a video from our training:

[youtube http://www.youtube.com/watch?v=T59ItqH4mW8&w=560&h=315] I really hope to see Jukari popping up in gyms. The only reason why I think gyms would hesitate is because the equipment is not the easiest to set up. There would need to be some overhead installation in order to get the suspension. I will keep you posted on the powerful future of Jukari!

Your personal massage therapist 24/7... for $20

OK, so maybe 'your personal massage therapist 24/7 for $20' is too good to be true, but I consider my foam roller my massage therapist. I can not always afford a $100 massage, so the foam roller is the next best thing. We have a love/hate relationship, but after quality time with the roller I feel GREAT! What is a foam roller? If you are not familiar with a foam roller picture a pool noodle, just larger and more dense. By using your own body weight against the roller you can soothe tight fascia (myofascia release method) and help release tight muscles. Myofacia is made up of muscles and facia (connective tissue located just below the skin). Sometimes the fascia and the underlying muscle tissue can become stuck together and the result is reduced flexibility, soreness, pain, restricted range of motion.  It is a bit painful when you start to foam roll, like a deep tissue massage, but soon your body will really start to love the feeling. The foam roller will help increase blood flow and circulation, make you feel more open, and help you break down those tight fibers and scar tissue.

Watch the video below to learn how to use a foam roller:

[youtube http://www.youtube.com/watch?v=EI1N5752-0Q&w=560&h=315]

When? How often? I do not really follow any rule on this. Just foam roll when you feel like it. Before a workout, after a workout, you can do it every day if you wish.  If I find a sore spot I will work out that area until it feels a little less tender. Each body is different, test it out and do what feels right for you. Some spots will be more sensitive than others, that does not mean to shy away from them, rather work through the tenderness.  Experiment with the foam roller and I bet you can hit more muscles groups that you thought. Let me know how your next foam rolling session goes!

Lauren Bra By BodyRock Sport

From reading my previous posts or following "sweat with lauren hefez" on facebook, I am sure most of you know how I love BodyRock Sports bras. Kelly Dooley, designer and creator of these bras, names each bra she creates after someone. In her "about" she closes by writing:

"Each product in our collection suits different personalities--each piece is named after both real and mystical women whose confidence, energy, passion, style, and/or spirituality have inspired me. When you're happy, you glow from the inside out. I want all of you to GLOW.............xoKELLY"

Kelly told me last night that she was naming a bra after me! I am so excited and honored about this news.  Here is a little snip-it of what the Lauren Bra looks like. I LOVE it, and feel a total connection to the colors and pattern! Nice work Kelly.

The Lauren Bra is  the blue version of the Sophie Bra that Kendall Jenner was spotted wearing in People Magazine and all over Keeping Up With The Kardashians. 

Her new collection has not yet been released on the website but you can pre-order the Lauren Bra, just contact Kelly at kdooley@bodyrocksport.com. Either way, anytime you buy the Lauren Bra, and you live in the Boston area, email me and you will get a FREE 30 minute personal training session by me. Just a little thank you for supporting BRS.

Thank you again Kelly for making women feel beautiful inside and out.XO

*For a 10% discount type in LAURENH  (case-sensitive) at checkout

Saturday events!

Join me this Saturday for zumba from 10:30-11:20am at International Place (158 Oliver st). This is an ongoing OPEN class that is usually held from 11-12pm, but I changed the time due to an awesome event; Salutation Nation! This yoga event will be held from 12-1pm at Boston Common-Parkman Bandstand. Estimated number to attend is about 1,000 people! The hour-long yoga class with be lead by Lynne Begier of Back Bay Yoga and owner of Sweat and Soul Yoga.[youtube http://www.youtube.com/watch?v=xhPvOep6H4o?hd=1&w=560&h=345] Here are more details about the event

"anyone. everyone. do yoga.

On Saturday, September 10th at 12pm (EST), roll out your mat and do yoga. Join your community to move, breathe, connect and get your down dog on!

Salutation Nation is an annual, international day of yoga led by local yoga ambassadors. Our Boston region will be led by Lynne Begier of Back Bay Yoga and owner of Sweat and Soul Yoga. She will be teaching a Hip Hop Yoga class, and will be assisted by several other local yoga ambassadors.

Before rocking out in Lynne's class, Kevan Gale, director of Stil Studio and lululemon Legacy Place ambassador, will lead us in a 15 minute meditation. Kevan is a PranaVayu yoga instructor, and has trained with David Magone!

This yoga experience is open to ALL levels, and is complimentary. Simply join us down at the Boston Common, ready with your yoga mat and water to participate in this amazing event!

Water will be provided, but please bring your own water bottle, so we can eliminate unnecessary plastic cup waste.

You'll know where we are because we'll be rocking the new ROCKSTEADY bright blue color. Come into the store and grab your color too if you want to match us!

For full details and to check out other locations, visit: www.salutationnation.com"