Julia Chan

Kettlebell 1-2-3

by Julia Chan on June 20, 2014

#1 SAFETY FIRST
Kettlebells should only be used by and/or with someone certified to work with them. First things first, find a space that gives you enough room to swing without any contact to surface or people. Second, make sure that you hold on tight to the kettlebell. I’ve seen them fall through wood floors and crashing into mirrors. Not fun! Third, make sure that your body is physically prepared and trained to lift the weight. Avoid injury to you and others is top priority!

#2 ALL ABOUT THE CORE
Kettlebell exercises are dynamic and require the whole body to participate. To lift and control a kettlebell, one has to focus on the entire body, especially the core, to contract as a group. When lifting or swinging a kettlebell, make sure to engage your core (abdominals, back and glutes) through the entire set. This will not only provide more strength and stability in your moves but will also help to support your joints and protect your lower back.

#3 TECHNIQUE TRUMPS QUANTITY
They are odd shaped, heavy and the moves are not your conventional push/pull exercises. Kettlebell workouts require a full range of motion, power and momentum. It works several muscles simultaneously through ballistic movements. If the technique is not there, your form will suffer and eventually injury will follow. Start with a lighter weight (15- 20lbs) and make sure your posture, mobility and form is on point. Perform the exercises correctly in each set before you begin to add more reps or weight. The better the form the more you will benefit from this amazing workout.

I heart kettlebells! They provide a total body workout that targets cardio, strength, and flexibility. I use them with most of my students and they love it. But even I am cautious when I teach them. It only takes one bad move to result an injury. As the same with all workouts, move from a strong and safe foundation and your body will thank you for it. Now go pick up a cannonball!

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A Week in the Life of My Workouts

by Julia Chan on May 20, 2014

A question that all my students ask me is “What do you do for your workouts?” I answer vaguely so to not take up too much of their time talking about me. So I’d like to finally break down the week in the life of my workouts!

MONDAY: Most dread Mondays but I get excited for it because I get to run with my dog, Drogo. Weather permitting, I start the day off with a brisk walk to the park and once I get to Bridle Path in Central Park, it’s full speed ahead. I get bored easily so I mix things up with variations of running (sprints, skips, tip toes, backwards) and always add shuffles (regular and criss cross). I also find an area where I can do some resistance training. Some great exercises that can be done on a park bench: push ups, step ups, tricep dips, leg raises, mountain climbers, planks, and side planks. I add in walking lunges, squats/jump squats, frog squats and side lunges to make it a full body workout.

TUESDAY: This is my HIIT (High-Intensity Interval Training) day. I have very little time so I make sure every minute counts. My warm up is 20 minutes on the Stairclimber (with rotating steps). This helps get the heart rate up, warm up my legs, and gets me pumped for what’s to come. I love kettle bells and TRX so I make sure I incorporate both. Here is an example of a routine that I’ll work on.
– 30 walking lunge steps with kettle bell or free weights
– 15 TRX single leg lunges (each leg)
– 20 kettle bell swings
– 15 single arm rows with kettle bell
– 20 TRX Jump Squats
– 15 close grip push ups
– 10 single-leg plank to arm core exercise (each side)
– 25 leg raises
– 1 minute plank to side plank
– Forearm stand
– 5 minute jump roping
REPEAT! I’m in and out in an hour!

WEDNESDAY: This is a dual workout day that gets both the fire and water side in me. I train with my friend and professional boxer, Emmanuelle Brujan at Work Train Fight Gym and punch his mitts senseless for an hour. Not only is this a great cardio and strength workout but he keeps me on my toes and teaches me how to react quickly to defend myself. Later on in the day, I find time to work on my own yoga practice. I use this self practice as a way to tune in, give my body a break, and create some clever sequencing and techniques to teach my students for the week.

THURSDAY: This is my day to focus on strength training. I’ll warm up with either the stair master, a run in the park, or some TRX squats with some dynamic stretching. I focus on the larger muscle groups and work on developing them with more weight, less reps and with super sets or drop sets. I’ll do a sequence of 5-6 exercises back to back then jump on the treadmill for a 3 minute sprint and then rest/stretch for a minute before I start again. Most sequences are done in 3 successions and then I’ll move on to another muscle group. I usually hit legs, back, core, and arms for this workout. I walk out feeling like She-Ra but am sore for days after.

FRIDAY: This is probably my fave day of the week. Friday class at Katonah Yoga with Phillip Askew closes my week. It’s anything but restorative or easy but it’s necessary after all the lifting, pushing, and pounding I do all week. I get to stretch, lengthen, and practice my inversions with the “Inversion King”. I leave class feeling long, lean, and accomplished.

I like to rest over the weekend but if up to it, I’ll sneak in a quick run in the park. My weeks don’t always pan out as planned but the workouts do remain the same. I may throw in a class here there (I love Barry’s Bootcamp and BollyX) and try to explore other fitness studios (Brick’s BX class is next on my list). Variety in your workouts are important not only to challenge your body but to keep you interested and sticking to a routine. A combination of power/strength workouts with stretching and lengthening sessions work for me. So whatever floats your boat, always listen to your body and be sure to rest. It will only make you better for next week’s workout.

Posted in Exercises + Tips, Try This!

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The “Tipping Point”

by Julia Chan on April 24, 2014

After years of teaching and doing yoga, I still struggle with inversions. So much so that I included it on my first post of 2014 as one of my New Year’s “explorations”. I have been practicing “Going Upside Down” several times a week and have finally understood the “tipping point” of inversions which has served as an epiphany in my practice.

Stand up straight and visualize an arrow. Imagine the very top of your head as the arrowhead, your body as the shaft, and your feet as the fletching (feathers). The shaft of the arrow will run directly down the center of your body, very much like your spine into your pelvic floor. Like Mountain Pose (Tadasana), where you are standing at the top of the mat, you want to maintain that very same line and structure when attempting inversions. Before you go completely upside down, you have to bring your body to stack, which is the hardest part of inversions. Stacking is when your joints are aligned so they can rely on each other for support. Once you’re stacked, you will immediately feel the “tipping point” where your centerline will find its natural place. Falling out of inversions won’t happen as often because you will be able to catch your body before it does.

Check out my video! I demonstrate in headstand how the “tipping point” can help you find your center in these very challenging inversions. Try it and let me know how you do!

Posted in Try This!, Yoga

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The Power of Barefoot Workouts

by Julia Chan on March 13, 2014

Since Christopher McDougall’s “Born To Run” launched and Vibram’s “Five Fingers” hit the stores, fitness workouts have evolved into what is now a trend. It may seem as if we’re going back in time, before the technology of footwear with all the bells and whistles of sneakers, where all you need is simply your two feet.

The fitness science of being barefoot is that the foundation of your entire body’s alignment starts with your feet. How your foot lands and connects to the ground shifts placement of the muscles up. For example, pronation of your feet (your arches rolling in) will slightly turn your knees in. Your hip flexors will begin to follow creating a pelvic tilt. That will lead to a slight tug in your lower back. Should this misalignment continue, back pain will begin and more than likely become a chronic issue. Who would have thought your two little feet could be so problematic?

The concept of barefoot training is forcing your feet to work out. Sport stores carry an array of sneakers all geared for specific reasons (pronation, stability, high arch, flat feet and so on) but what they all have in common is that they prevent your feet from moving so the rest of your body does all the work. The job of your feet is to provide balance and absorb some of the shock so that your knees and hips don’t have to. So the stronger your feet, the more they can help keep your body safe and pain free.

Here are some reasons you should consider going barefoot in your workouts:

Stronger feet = better yoga practice

Once your feet start to work, you will find how crucial they are in your yoga practice. Notice how often yoga instructors will instruct you to ground your feet, spread your toes, and connect to the 4 corners. Consciously think about your feet and press firmly into them and you’ll see that Tree Pose can be a breeze!

Lift your arches = tighter booty

I am certified to teach EBFS BARE, which is an entire workout barefoot. This workout is not a piece of cake! Simply pressing into your big toe will lift your arches, forcing you to use the deep rotator muscles in your hip and firing up your Glute muscles. Keep that up during your workouts and you’ll have a tighter booty and stable hips. Woohoo!

Stable ankles to prevent sprains.

I can’t tell you how many times I’ve turned my ankles because of cute wedge sandals or a night out in stilettos. Training your feet will help to build strength and stability in your ankles helping you bounce back from those sprains or prevent them all together.

A runner’s must!

If you’re a runner and wear those heavily supported sneakers, you are just pounding into your knees and hips. Consider a lighter shoe so your feet can start to absorb some shock. Your feet will also help keep the rest of your body in alignment and force the muscles in your legs to work more. You will see a difference not only in your strides but your overall strength and definition in your legs.

There are so many opportunities for you to try barefoot training through classes (Pilates, Barre classes, BARE) or just purchasing the right shoe (I love New Balance’s Minimus). Remember when you introduce something new to your body, take it slow, and observe how your body responds to this change. Definitely seek the help of professionals or research the information before you fully jump into it. But this is a change well worth it! Have fun!

Posted in Exercises + Tips, Try This!

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Lunges are awesome! Learn to love them.

by Julia Chan on February 10, 2014

The title of this post may be a bit misleading. You probably think I’m going to list the benefits of the lunge and all the reasons you should do them. Instead I am simply going to answer the question that I posted on Facebook. That question was: Which lunge is better? Lunge with a straight back or with a lean forward?

Most chose the lunge with a straight back but the answer is both! Each form serves a specific purpose and targets key muscles. Lunges are one of the most effective lower body exercises to help develop butt and leg strength. They’re also great for stretching the hip flexors, challenging your balance, and getting your heart rate up. Check out the video for more information on what you accomplish with each lunge and the muscles targeted. Then TRY IT!

Posted in Exercises + Tips, Try This!

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Don’t Resolve…EXPLORE!

by Julia Chan on January 3, 2014

To kick off this post, I want to send everyone wishes for a Happy and Healthy New Year! I am sure that we are all back in the swings of things gearing up for a productive start to 2014.

I was big on New Year’s resolutions…always gearing my mindset to focus and accomplish certain goals throughout year. But then started to realize a negative connotation to it and began to hear it from others. There was always disappointment when a resolution wasn’t achieved or even started. Some may experience an overwhelming feeling of impossibility and lacking initiative which sets off a chain reaction of frustration and a sense of giving up. So I’m sure you’ve already set your list of “resolutions” but I ask you not resolve but instead explore each of them.

Here is my simple list that I am super excited to explore!
1. Going upside down! Yes, I have faced that fear and am admitting to you all that I do not enjoy being upside down. It’s simply that I don’t like to fall. Maybe there is a subconscious message about it but in all seriousness, I don’t like to lose control of my body and potentially crack my neck or break my back. I know…so dramatic. But I am grabbing this bull by the horns and will go upside down in a handstand or forearm stand at least 5x a week. Totally doable and with the help of my yoga teacher, Phillip Askew, I know my feet will rise above the rest! I’m super excited for this ride as I explore tackling my fear of falling.

2. Chef Julia! I should either buy stock in Juice Generation or purchase a Vitamix. Thanks to my brother and my sister-in-law, the latter is the answer. I shall now grind to make almond butter, mix to make soup, and blend to make green drinks. And explore what else I can do with this amazing machine. Going raw and cooking from scratch will help feed my body with cleaner and healthier foods. Looking forward to putting my skills to the test.

Vitamix 7500

3. Exploration Drogo! Every morning, I choose between 3 paths to walk Drogo. We see the same scenery, same dogs, same doggy owners, sniff the same scents and it’s just the same same same. Just last Sunday, I took a different path in Central Park and not only did I discover a rustic bridge that lead into a running waterfall but Drogo was ecstatically sniffing his way through. Twice a month, I will take Drogo on a different path and explore Riverside and Central Park while exposing his nose to different pee and poo scents. Can’t wait for the journey.

This is Drogo. Isn’t he cute?

4. Breath and Meditation Project. I consider this a serious project. It is something that takes a plan, coordination, focus, and set up. All of those efforts to step away from my crazy schedule to close my eyes and take deep slow breaths and/or to sit in a comfortable seat and meditate for at least 15 minutes. It is so tough to do but when I find the time for it, it feels so darn good! I’ll try this 3x a week and see where it takes me.

I have already begun my explorations and hope you all have, too. Accept the attempts you take (or lack of), acknowledge any difficulty or resistance you encounter, and simply experience the process. View your list as opportunities of growth instead of moments of achievements or failure. And most importantly…have fun!

Posted in Health & Wellness

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The Big 3! Healthy alternatives to your favorite foods.

by Julia Chan on December 4, 2013

I’m a creature of habit when it comes to my weekly food intake so celebrating Thanksgiving definitely threw me off my eating routine filling it with what I call the Big 3 (Gluten – Dairy – Sugar). Unless you’re hosting the dinner yourself and cooking every dish with your dietary restrictions in mind, it’s hard to resist the gluten filled stuffing, the creamy green bean casserole, and the sugary pecan pie – all on the menu at my mom’s this weekend. Although I contributed to the meal with my Big 3-free brussel sprouts dish, I couldn’t avoid it altogether in the other dishes. Not a big deal as the holidays come once a year and eating the Big 3 in moderation is not the end of the world (depending on your health condition). But as my sister-in-law called out the ingredients for her dish, all I heard was Gluten! Dairy! Sugar!

Gluten, dairy and sugar create inflammation in your digestive system. The more inflamed your system, the more susceptible you are to allergy, illness, chronic condition, and disease – not to mention a constant bloat in the belly and puffiness throughout your body. The conventional supermarket offer limited choices but little by little market shelves are stocking Big 3-Free items. However be aware of those that claim to be free of these ingredients as they will more than likely have filler ingredients that will replace one for the other.

Here are some great (and my favorite) healthy alternatives to the Big 3 that you will enjoy and won’t make you feel like you’re missing out.

1.Quinoa, Amaranth, Buckwheat, Millet, and Brown Rice are all great alternatives to gluten (oats, wheat, barley, rye). All are gluten free so your body can easily digest without bloat or belly pain. Replace your gluten breads, pastas, granolas, and snacks with these options:
– Brown Rice Bread by Food for Life
– Millet and Flax pita chips by Sami’s Bakery
– Brown Rice Pasta by Lundberg or Tinkyada
– Granola by Purely Elizabeth
– Granola bars by Two Moms in the Raw
– Brown Rice Flour by Bob’s Red Mill

2.Almond, Rice, Coconut, Goat, or Sheep milks are other dairy options to enjoy if you want some creamy goodness. Goat and sheep milk manufacturing is not as processed and have slightly different variations in the amount of lactose and casein than cow milk, which help the gut to digest easier. Almond, coconut, and rice milks are derived from its original source containing no traces of casein or lactose sugar making it easily digestible as well. These are some of my favorite dairy go-to foods:

– Almond Milk by Pacific Foods
– Cashew Milk by OMilk
– Coconut ice cream by Coconut Bliss
– Goat cheese brie by Montchevre
– Goat yogurt by Redwood Hill Farm & Creamery

3.Raw honey, real maple syrup, and coconut sugar are great substitutes when you’ve got a sweet tooth. Sugar is by far the most complex of the 3. It’s hidden in everything you eat and often come in artificial forms. Even if the words don’t stand out on the label (sucrose, dextrin, rice syrup), there are so many derivatives of sugar that even complex carbs such as bagels, breads, pastas fall in the category of these refined sugars. Our bodies break them down just the same and can create serious health issues. I love these sweet indulgences that help me curb my cravings while steering clear of processed sugars:
– Dark chocolate from Not Your Sugar Mama
– Probiotic Chia Berry Yogurt from Organic Avenue
– Chocolate Mousse from Organic Avenue
– Protein Bar from 22 Days Nutrition

Living in NYC has made having these diet restrictions an easier experience as both larger chains and smaller health food stores offer a variety of options. The key to finding the right foods (and not the fake foods) is to read the labels. If there are more than 5 ingredients and you’re unsure of what most of them are, then it’s safe to assume that food is not the ideal choice. We all have our food vices but try exploring next time you’re at the store (Health Nuts is a great one!) and see if you can be Big 3-Free!

*Most foods above can be found at Trader Joe’s, Fairway, Whole Foods, Organic Avenue, and Health Nuts. Sami’s Bakery and Not Your Sugar Mama can easily be ordered online and shipped to your home. Enjoy!

Posted in Nutrition

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Get your heart rate up with this Yoga Sequence

by Julia Chan on November 4, 2013

Known more for balance, stretch, and mind body connection, many would not look to Yoga to lose weight or to help increase cardio endurance. Unless it’s a Bikram Yoga class (due to the high temperature in the room, your heart rate increases as a means to cool your system down) or performing an intense and fast paced yoga sequence (which is never recommended for beginners due to the likelihood of injury), the average maximum heart rate reached in a yoga class is anywhere from 95bpm-100bpm. MSN writes a good article about calories burned in yoga in comparison to other activities.

As I mentioned in my last blog post, I encouraged everyone to try Chandra Namaskar (Moon Salutation) to find a calming yoga practice. But if you’re looking to get your body warm and increase heat, Surya Nasmaskar (Sun Salutation) is the way to go. I love to add strength and power into my workouts especially when I teach yoga. Not necessary for all sequences but great if you want to cultivate some heat into your yoga practice. Check out this version of a Sun Salutation with two exercises that will increase your heart rate and get your sweat on! Try it!

Posted in Try This!, Yoga

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Try This! Moon Salutation

by Julia Chan on October 16, 2013

In Vinyasa Yoga, a very common sequence is the Sun Salutation (Surya Namaskar). Sun Salutation is considered a Yang practice where the flow of the asanas (poses) are faster, more aggressive and challenging and is meant to create heat and energy in the body. Most yoga classes will start off with Sun Salutations as a warm up or within other sequences to push and challenge the body. The complimenting sequence to Surya Nasmakar is the Yin practice of the Moon Salutation (Chandra Namaskar). This quieting practice is slower, passive, more grounding and is meant to soothe and calm you – a perfect cool down or restorative practice.

These dueling practices hold significant benefits so depending on where your mind and body is at, choose the practice that will help bring balance to you. If you are feeling agitated and stressed, Chandra Namaskar would be beneficial. And if you are needing a pick me up or are feeling fiery, try Surya Namaskar to strengthen and energize.

Since we are in the Fall season, where life’s pace picks up speed, I invite everyone to try Chandra Namaskar. It’s goal is to ground and nurture your body but you will still feel your muscles benefit from the stretch this sequence gives you.

Practice this sequence 5 times on each leg and observe how your body feels. Check out next week’s blog post when I mix up Surya Namaskar with some challenging strengthening poses to really get your heart rate going!

Posted in Try This!

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Props to Lauren!

by Julia Chan on September 2, 2013

I am dedicating this blog post to one of my favorite students, Lauren Riess. Her dedication, drive, and love for fitness helped her lose 100 lbs and finally get the flat stomach she dreamed of since she was a teenager. Her story and achievements are what makes my job so rewarding and so proud to have students like her.

For as long as Lauren can remember, she has always struggled with her weight. From 13 years of age through her college years, she fluctuated between 230 lbs to 270 lbs. Working out with a trainer, bouncing from one fad diet to another, controlling her urge to binge, and the emotional roller coaster that would take her from the high of losing weight to the low of accepting that she may be obsese forever. Her family encouraged her to eat healthy and stay active but as much as she tried, it was always an uphill battle. Lauren recalls, “I thought it was too late for me and for most of my life. I just accepted what I believed was my fate. Even when I was motivated and did lose weight through diets, I never to stuck to them. I would see success, lose 20 lbs and then quit.” The thought of having to continue on that track and commit to several more months of dieting and exercising only sent her back to depression and to inevitably give up again.

This yo-yo routine is common for those trying to lose substantial weight in a short time frame or for those that don’t have enough information or direction on how to. They jump on the bandwagon of fad diets (Hollywood Diet, Zone, Atkins, Cabbage Soup diet, Master Cleanse) that help you temporarily take off the weight but don’t help to keep it off or teach how to eat properly for the long run. It’s a typical set-up-to fail situation.

Lauren and I met at Crunch Gym almost 5 years ago. She was back from college for the summer and was determined to try again. She weighed 230 lbs when we first started and and lost 30 lbs in two months with me. But once she returned to college, she gained the weight right back. Her struggle then was with what she considered “diet foods.” Choosing to have diet coke, 10 calorie Jello, SmartOnes, sugar/fat free options was her idea of eating healthy. Her portions were large and eating patterns were uncontrollable and inconsistent. She had seen nutritionists who planned meals for her but she never stuck to them. She continued to “relapse into her old eating habits, not being conscious of portions, and lacking any desire to control herself around food”. Losing weight and being healthy was an insurmountable task that she felt she will never achieve.

Lauren 2011

After college, she got back on track and lost 45 lbs bringing her to 206 lbs in 2012. Lauren states “I realized I had to see Julia again when I had lost that weight but although I was skinnier, I wasn’t healthier and was going down a path that would cause me to revert into the same mindset and habits that contributed to my failures so many times.” She was seeing a doctor who put her on a 6 week low calorie diet that consisted of shakes, protein bars, and soups – an unrealistic diet that would put the pounds back on. “After 3 years apart, I still always talked about Julia and how she changed my summer. Now that I was really ready to commit, I knew she was the only person who could help and continue to keep me motivated on this journey towards health.”

So here we are today! Lauren, 200%, committed herself to living a natural and healthy lifestyle – to not only lose the weight but to become mentally and physically stronger so to never go back down that dark, scary, and overwhelming state that she experienced for over 10 years. She worked out 5-6 days a week (seeing me 2-3x), stuck to a “clean” diet without compromising her cravings. Lauren has lost a total of 100 lbs since the end of 2011 and 50 lbs of that with me since May 2012. Due to the substantial weight loss, excess skin was left around her midsection which became problematic during her workouts and a potential health risk. In May 2013, she received a tummy tuck that has now given her a flat stomach that she has always wanted.

Lauren 2013

Now weighing 150 lbs (her lowest weight), she still trains with me 3x a week, sticks to a clean diet and cleanses with me 2-3x a year. We can now work on sculpting, toning, and defining her muscles. Students like Lauren are hard to come by. So many come to me with a goal, reach it and then stop their workouts, go back to their old ways only to come back to me after 6 months. Lauren has fully embraced the fit and healthy lifestyle that I teach and now lives it to this day. She spreads the word of how exercising and eating right is what got her to her goal. But mostly expresses her deep gratitude for the love and support from her family and friends and how she could have never done it without them. Her mother and father are absolutlely adorable and I will never forget that day when they came to visit me after a run in the park with Lauren. They greeted me with a beautiful orchid, a card, and a hug with tears in their eyes thanking me for changing their daughter’s life.

So although this post may seem like an ode to me and my ability to whip someone into shape…this is a feat that is rarely achieved and should be recognized. So my hats to Lauren for being such an incredible human being and for being an exemplary student. Keep up the great work!

*Thank you, Lauren for allowing me to write about your journey to health. Love you, girl!

Posted in Health & Wellness

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