Nike HyperAdapt 1.0 Workout Review

At 7 a.m., I walked into a blind date with my latest fling: EARL, and no, we didn't meet on Bumble. EARL, Electro Adaptive Reactive Lacing, is the groundbreaking technology used on the brand-new Nike HyperAdapt 1.0, the self-lacing shoes released Dec. 1. I was lucky enough to try out the futuristic shoes for a workout and it was easily one of the coolest things I've experienced. Did I mention they took 11 years to come to fruition?

Aside from the innovation behind the kicks, the most surprising part was how comfortable the shoes are. I put them on, knowing that there was a battery-operated system on the bottom of the shoe and could not feel a thing, they were comfortably cushioned like any other workout shoe.

I stood up and that's when the magic happened — my shoes were automatically tightened based on the sneaker sensing my foot width, perfectly snug. There are two blue buttons on the side to loosen or tighten the shoes based on the activity you're doing.

You don't have to be tech-savvy or a serious athlete for these kicks, but you do need some deep pockets. Retailing at $720, the Nike HyperAdapt 1.0 shoes are not cheap, but they're efficient and can be worn for all different kinds of exercise. I played basketball, ran on the treadmill, and did training exercises, while adjusting the tightness based on the different levels of intensity, making this the most exciting sneaker experience since 1989, when Marty McFly laced up during Back to the Future II.

Well, if you're going to drop $720 on a pair of sneakers, you need know how they they felt during a workout!

Training

Typically, jump squats are not my forte. I tend to wobble and be thrown off balance, but this was definitely not the case with the HyperAdapts. I pushed the top button to tighten the fit of the shoes, leaving no space for wobbling! During lateral shuffles, ladder drills, and more sharp moves, I found myself moving faster than usual because of the snug comfort of the sneaker. Every part of my foot was secured evenly, preventing wobbly, uneasy movements.

Basketball

For the basketball portion of the trial, we focused on footwork and some shooting. I adjusted my shoes to be even tighter than during training because I was worried about ankle support. I saw the most noticeable effect of the HyperAdapts after coming down from a layup (that likely did not make it into the basket), and landing smoothly on the ground. Considering I was standing on a battery that keeps the shoes juiced up for a month, I did not expect to land so comfortably. High-top basketball shoes will be a thing of the past once players get their hands on these kicks.

Treadmill

For the running portion of the trial, I loosened up the shoes and started jogging. As someone who fears looking like Phoebe Buffay with swinging legs, I was relieved to take the treadmill last. But rest assured, running was no problem. The loosened-up shoes made it easier on my knees and lighter on the feet.

Overall, I was blown away by the shoes. They may be a little out of my price range, but they're just as comfortable as any Nike shoe and are at a level of versatility that the sneaker industry has never seen before. If you're interested in trying out or purchasing the new Nike HyperAdapt shoes, they're available in New York at the Nike+ Clubhouse and Nike Soho.

Let's all go back to the future!

Posted by Richard J. Wood on Wednesday 14 December 2016

share this article with your friends

Idalis Velazquez's Ab Workout

As you gear up to indulge in all your holiday favorites like turkey, stuffing, and — of course! — dessert, don't forget to stay active. Though it's easy to succumb to a big plate of food and a Netflix binge, there are few easy moves you can incorporate into your Winter routine that will keep bloating at bay as you enjoy downtime with your family.

To help you get started, Puerto Rican personal trainer Idalis Velazquez, who is working with Unilever as a part of its empowering #100PorCientoTu campaign, put together a series of six ab-burning HIIT exercises you'll easily be able to squeeze into your daily routine.

Ready to give it a try? Turn on your favorite playlist (Adriana Lima's, perhaps?) and perform each of the following exercises for 30 seconds with a 15-second break in between. When you're done, rest for 30 seconds, and do the entire circuit once more.

1. Hollow Body Crunches

2. Plank Hold With Leg Lifts

3. Plank Jacks

4. Plank Presses With Mountain Climbers

5. Russian Twist With Toe Tabs

6. Side Plank Rotate and Crunch

Posted by Richard J. Wood on Wednesday 14 December 2016

share this article with your friends

Best Arm Exercises With Dumbbells To Get Good, Toned Arms

When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective — get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from two to seven kilos so you can switch up the appropriate size dumbbells for each move.

Sumo Squat With Bicep Curls

Work your middle arms and your lower body at the same time.

Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
Complete two to three sets of 10 to 12 reps.

Upright Row

This move will work the upper arms and shoulders.

Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.
Complete two to three sets of 10 to 12 reps.

Overhead Triceps Extensions

Here's a move you probably know and love that'll target the backs of the arms.

Stand with your feet hip distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
Complete two to three sets of 10 to 12 reps.

Bent-Over Row

Get ready to feel this in your upper back and triceps.

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.
Complete two to three sets of 10 to 12 reps.

Bent-Over Reverse Fly

You'll feel this one in your shoulders and upper back.

Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
Complete two to three sets of 10 to 12 reps.

Bicep Curl and Overhead Press

This move works both the biceps and shoulders.

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
Perform two to three sets of 10 to 12 reps.

Single-Leg Scarecrow

Challenge your sense of balance while shaping the shoulders and upper back.

Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
Do 10 reps, then switch legs lifting the left leg up, and stand on the right foot for another 10 reps to complete the set.
Complete another set.

Lateral Arm Raise

Here's a basic yet effective move to target the shoulders.

Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
Do the same move with your left arm.
Then do both your right and left arms at the same time.
Continue these moves of right, left, together, right, left, together, for a total of two to three sets of 10 to 12 reps.

Pilates Boxer

This move will target your entire arm, especially the triceps.

Stand with your feet hip distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
As you exhale, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
With control, return to the starting position and repeat on the other side. This completes one rep.
Do 10 to 12 reps on each arm, and repeat for two to three sets.

Reverse Lunge and Press

This shoulder-shaping move will also target the thighs and butt.

Stand with your feet together, holding the weights at your shoulders with your palms facing out.
Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
Without touching the floor with your left foot, step back into the lunge to start your second rep.
To complete one set, do 10 to 12 reps, then switch legs.
Repeat for one or two more sets.

Skull Crushers

No more bat wings! Tone those triceps with this move.

Grab a set of dumbbells, and start by lying on your back with the knees bent.
With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
Lift your arms back to starting position. This is one rep.
Complete two to three sets of 10 to 12 reps.

Lying Chest Fly

This move looks relaxing, but it'll give your chest a little lift.

Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
Perform two to three sets of 10 to 12 reps.

Posted by Richard J. Wood on Wednesday 14 December 2016

share this article with your friends

Easy Hamstring Stretches to Do to Avoid Injury

If you run, bike, or are deskbound all day, your hamstrings could use some extra love and length. It not only feels good to stretch this commonly tight area, but hamstring flexibility is also important for the health of your back, hips, and knees. Here are six easy and essential stretches that target the backs of your legs. To avoid injury, it's best to do them at the end of a workout, when the muscles are warm.

Tipover Tuck Hamstring Stretch

This stretch is good for your hamstrings and also loosens tight shoulders.

Stand with your feet hips-width distance apart. Interlace your hands behind your back. Keeping your legs straight, bend at the hips, tucking your chin, and bringing your hands over your head.
Relax the back of your neck and if the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 30 seconds and slowly roll up to standing.

Scissor Hamstring Stretch

Easy to do anywhere and safe for injured backs, this hamstring stretch is great if you're really tight.

Stand with your feet together. Step your right foot back about two feet and bend forward from your hip joint, keeping your back and both legs straight. After holding for 30 seconds, switch sides.

Advanced Standing Hamstring Stretch

If the previous stretch isn't deep enough for you then try this variation. It's perfect for doing on a bench after a run in the park.

Prop your left heel up on a surface that is a little lower than your hip such as a chair or bench. Flex your foot.
To increase the stretch bend forward toward your flexed foot, by creasing at your hips. Hold for 30 seconds and switch legs.

Modified Hurdler Stretch

This basic stretch is perfect for targeting one leg at a time, and is great for those with really tight hamstrings.

Sit on the floor and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh.
Fold over your left leg, keeping your back straight. Hold for 30 seconds, then switch legs.

Forward Bend With Rounded Back

This stretch targets both hamstrings as well as the lower back.

Sit on the floor, extending both legs straight out in front of you, legs together.
Fold your torso over your thighs, gently rounding the back but keeping the legs straight. Hold here for 30 seconds and then sit up.

Reclined Hamstring Stretch

Here's a relaxing way to stretch one hamstring at a time.

Lie on your back. Raise your left leg as high as you can keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your foot to stretch your calf too.
To deepen the stretch, place a yoga strap or towel on the ball of your foot and use your hands to pull the strap toward you. After 30 seconds, switch legs.

Posted by Richard J. Wood on Wednesday 14 December 2016

share this article with your friends

Elisabeth Akinwale Fitness Motivation on Instagram

If you're at all familiar with the CrossFit Games, you likely recognize Elisabeth — she's been a top contender in the games and a big name in CrossFit since 2011. The personal trainer's got over 15 years of competitive gymnastics under her belt, is a mother to a sweet little boy, and constantly inspires us with her insane workouts on Instagram. Watching her exercise videos and pictures will have you running to the weight floor.