One of the best ways to get the most out of our program is to have a buddy join you. Take Bekki and Gretchen for example. Despite how easy they’re making medicine ball sit-ups appear in this photo, both of them are in the midst of a postpartum comeback. …and yet, can you tell which one of them is having more fun? It’s hard to believe that these pictures were taken on the last round at the end of class today. Bekki (left) was overheard saying something about “unleashing my inner athlete…” Yes Bekki, yes!

The truth is that workout buddies help take the pain away; they often serve as the perfect security blanket during those cold, dark, vulnerable moments in class. Chances are that even if you didn’t sign up with a buddy, you have since found one. Here’s your opportunity to give ‘em a shout out. Who’s in your buddy system and what are a few ways you feel especially snuggled when you’re teamed up?

Sara Bear-Bear Nelson has been in the news a lot lately because she keeps surprising us with new athletic feats.  This time, it’s all about those summer abs she’s been hiding (after losing 30lbs.). Congratulations Sara, you’re now in the club!

Now, is there anyone else out there hiding out?

Inmates lining up for roll call.

Doing hard time.

The “convict shuffle”

On lockdown.

Rising up.

Escaping the prison yard along the waterfront.

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Our 4th of July workout was one of the best ever! There was so much positive energy in the place, it was reminiscent of the IC Party in March. The only difference was that instead of a Taquero, we had Tsan, Dan, Susan, Doug, and Shari cranking out fresh smoothies (literally) like shots of tequila. Did anyone see their technique on the hand-held blender?

The IC is full of fun and interesting people. For example, did you know that Robyn Thomas is a native South African who has traveled to more than 40 countries, served as an attorney in NYC but gave up the big salary to run non-profits in California, and was recently featured on C-SPAN during her first congressional testimony? She is also a kick-butt Kensington mom (daughter Austen is 1 year old) who never misses a day of training!

Check out Robyn’s Story:

“I was actually looking at the blog and saw your wife’s entry about the difficulty of post-pregnancy weight loss. I wanted to tell her that I gained 50 POUNDS when I was pregnant (I have no idea how I managed that) and that I have now lost 41 of them. I am still battling the last 9, but it took a committed year just to get this far. You can’t rush it though (as I am sure she knows); you just have to be patient with your body. I think the loss of control of my body was the hardest part of the pregnancy for me – and I had a 24 hour labor and natural delivery with no drugs! The whole pregnancy thing has been an interesting physical challenge and the ab workout at the IC has made a huge difference in my body. I really appreciate it.

I played soccer through college and have been a runner for about 15 years. I also cross-trained with kick-boxing for about 8 years (until I got pregnant) and have always tried to include push-ups and situps and light weights into my exercise routine. I also did regular Bikram yoga until I got pregnant. Since the baby, I have found it very difficult to get to classes since my husband works a lot (as do I). That’s why the IC has been perfect for me. I can go in the morning before my husband or the baby wakes up, so I am always able to fit it in. I also started with my neighbor and very close friend Joe Gaspardone (he’s also Austen’s godfather) so having a partner to do this with has been great. We both love it and plan to continue indefinitely.”

Next time you’re training at the IC, be sure to introduce yourself to the person next to you. You never know who you’ll meet next.

From the supine position, hold bar with arms locked directly over your chest. Swing straight legs from side to side. You also have the option to pause in the middle for a straight leg raise. It’s a good idea to have a partner help you get into starting position and supervise the movement.  A fun and devastating way to work the lower abs and hip flexors.

Although supine ab exercises (sit-ups, bicycles, toe touches, crunches, etc.) come to mind most often when we think of “core training,” there are a wealth of others worth mentioning. In particular, here are three challenges that require you to keep your abs nice and tight and your back off the mat.

Suspended Jackknife Layout

Click to Enlarge Image

The Front Lever

Click to Enlarge Image

Overhead Squat

For fun, use a level/ruler to make sure you are balanced.

Since joining the IC less than 9 months ago, Eva has dramatically improved her athletic performance (after ACL surgery folks!) and totally transformed her physique.

She is not only ripped, but functionally strong, and beautifully feminine…

The six pack has made her the lastest inductee.

Tonight was full of more interesting exercises on the painful wheel of death. In addition to showcasing stylish sneakers, this cute spinning apparatus is awesome for blasting the hamstrings and building incredible core strength. Most members hate the little guy until they get the hang of it so if you’re new to its evil powers, try to push through the workout and give it a shot next time.

On a side note, for someone who’s only been training once a week in recent months, Therese (pictured center) sure looks like a pro. What’s up with that?

Barrett has been experiencing wrist tenderness lately so we had to find a creative way for him to continue working on his plank holds without flexing his wrists. By using mini parallel bars, Barrett is able to keep his wrists fully extended while performing many exercises that include a plank component (i.e. push-ups, mountain climbers, and everyone’s favorite, the burpee). Just when he thought he’d be given a free pass out of jail, no such luck.

When the hollow hold is just not enough, place a 20lb. medicine ball on your abs and have your kind partner push down as hard as possible.

Echidna is caught doing the evil deed on Ben’s first day.