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FEBRUARY 6, 2021

IN ADDITION TO CRUNCHES AND PLANKS, YOU SHOULD BE DOING STANDING CORE TRAINING, WHICH INCREASES PERFORMANCE AND FUNCTION WHILE REDUCING RISK OF INJURY.

TRY THIS STANDING CORE MOVE.

Co-founded by Tom Brady of the Tampa Bay Buccaneers, TB12 helps you “get moving at the speed sport.” Try the Paloff press from TB12’s foundational core stability series. “We love challenging the core in a tall position, instead of thinking a crunch position,” says body coach Joe Koudelka in his Quick Band Burn class on Variis. “This is a core exercise, you don’t want to feel this in your shoulders,” he notes. Do two sets of 20 seconds on each side.
Co-founded by Tom Brady of the Tampa Bay Buccaneers, TB12 helps you “get moving at the speed sport.” Try the Paloff press from TB12’s foundational core stability series. “We love challenging the core in a tall position, instead of thinking a crunch position,” says body coach Joe Koudelka in his Quick Band Burn class on Variis. “This is a core exercise, you don’t want to feel this in your shoulders,” he notes. Do two sets of 20 seconds on each side.

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JOIN EQX GAME DAY.

Starting today at noon EST, join our community of Equinox Coaches for a day of digital programming, including football-inspired classes and performances. Sign up here.

PREP YOGURT-BASED SPINACH-ARTICHOKE DIP.

Greek yogurt replaces the traditional mayo and cream cheese in this lighter version of spinach-artichoke dip. Low-calorie spinach is rich in vitamins A, C, and E (which prevent build up of bad cholesterol on artery walls) in addition to potassium and magnesium. Serve this snack with crudité and homemade tortilla or pita chips.

See Recipe

FOCUS LIKE A PRO ATHLETE.

This strategy can help athletes stay present when opponents threaten to distract them, according to Michael Gervais, a Marina del Rey, California-based sports psychologist who has worked with NFL players. With practice, you should be able to concentrate on a single point of interest (like a work task) in busy environments (like a loud office).

Sit somewhere quiet in a comfortable position with good posture and pay attention to the four segments of your breath: the inhale, the pause, the exhale, and the pause. Spend 4 seconds on each. “When your mind wanders, questions, or critiques, swiftly refocus on the breath,” says Gervais. Continue for five minutes. Once you’ve mastered this in a still space, progress by focusing on external items like the flickering light of a candle or the horizon.

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