Tag Archives: Legacy Workout

Rock Camp! for Girls

Andia Winslow and Monique Walton, Creators of Legacy Workout, Join Willie Mae Rock Camp for Girls ® as Guest Workshop Facilitators: “Cinematic wellness movement” founders featured as contributors for renowned youth summer camp that celebrates artistic expression, social justice and empowerment 

williemae

FOR IMMEDIATE RELEASE:

NEW YORK, NY (August 18, 2015)

On Wednesday, August 19th, Andia Winslow and Monique Walton will present Legacy Workout curriculum to attendees of Girls Rock! Camp, a major initiative of non-profit gender justice organization Willie Mae Rock Camp for Girls ® based in New York City.

Celebrating it’s 10th year of creatively educating campers ages 8-18, the award-winning Girls Rock! Camp not only provides daily instrument instruction and band practice but also ancillary workshop tracks that allow attendees to engage more intensively with themes central to the organization’s mission. In the Movement & Body Care Track, “we’ll learn how to celebrate our bodies rather than think negatively about them. We’ll practice being active, being whole and caring for ourselves” says Program and Communications Director Gracie Aghapour.

In 2014, on the eve of the 50th Anniversary of the Civil Rights Act of 1964, Andia and Monique created a short film in which each historical character was paired with a physical fitness manifestation. The multidisciplinary project sought to pay homage while educating muscle and mind through kinetic storytelling. Following it’s public debut at the ImageNation Cinema Foundation Belletrix exhibit and New York Women in Film and Television panel discussion, Legacy Workout received acclaim and was featured by Colorlines, xoJane, Well+Good, Daily Burn and Brooklyn Independent Media. Of the work, Oscar nominated Director Ava DuVernay wrote, “Whoa. This is brilliant to me. Will speak to some of us loudly and clearly. Brava!”

Legacy Workout encourages reflection of purpose that celebrates self-care yet simultaneously goes beyond the physical self. “We understand how girls, women (transgender and cisgender) and gender non-binary peoples’ bodies are often undervalued, shamed and targeted. At Girls Rock! Camp, we’re honored to have Andia & Monique offering an empowering and fun way to fight against that” explains Aghapour.

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About Willie Mae Rock Camp for Girls Founded in 2004, the non-profit music and mentoring program is named after Willie Mae “Big Mama” Thornton, a blues and rock performer/songwriter who was one of the first women to play the music that came to be known as “rock n’ roll.” The organization brings together girls and women from diverse communities and encourages them to explore self-expression through music, hone their critical thinking skills, build meaningful alliances with other girls and women, develop confidence in making healthy choices in their lives, and effect positive change in their communities and in the world. Willie Mae Rock Camp for Girls operates a summer day camp, after school programs, and community events in New York City. www.williemaerockcamp.org

About Legacy Workout Choreographed in 2014, Legacy Workout is a multidisciplinary fitness, film and education project dedicated to honoring “legacy makers.” Those who used, and continue to use, their physical bodies and bodies of work to address crises, combat injustice and affect global and historic change. It was created by the Founders of The Fit Cycle, a cinematic wellness movement that works to inspire people from all walks of life to live more active and engaged lives. www.LegacyWorkout.com

For inquiries and booking, please contact Press at: TheLegacyWorkout@gmail.com

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MLK Jr. Day of Action

Today has been a day of observation AND a day of action. These are increasingly troubled times. My hope is that positive reflection on examples of strength and perseverance will radiate outwardly towards our communities and the world.

As Monique Walton and I relaunch Legacy Workout, we hope that you will take part in the #MOVEment by answering the question: “Who moves you?” This is a highly personal exercise. It can be someone that you know. It can be someone that you wish you knew. It can be a group of people. It can be a moment in time. Once you’ve identified your subject –and if you’re interested in participating publicly in this self-care social experiment– we ask that you:

1/ Watch #LegacyWorkout

2/ Take a photo and/or video of YOU doing a move, an exercise. Remember, it should answer the question: Who moves you?

3/ Post to your social media accounts: Instagram, Twitter, Facebook, Google+, Pinterest, Tumblr, BurnThis, etc

4/ In the comments section:
a. MOVE’s name. Who the move is named after. (The “who” can be a person, group of people, pivotal moment in history)
b. Why they are important to you OR Why you chose to name the move after that person/people/point in time

5/ Hashtags: #WhoMovesYou and #LegacyWorkout

EXAMPLE: A picture of you doing a wall sit.


“Grandpa John.” This move is named after my grandfather who would sit at the head of the table of every family dinner. He was so wise, so noble. #WhoMovesYou #LegacyWorkout

If you have any questions, please feel free to reach out. Thank you!

6 Ways to Train Like a Professional Athlete

My journey to one of the biggest fitness meccas in the world was not direct by any means. Before New York City, I lived in Lake Placid, NY at the Olympic Training Center as a USA Bobsled & Skeleton Federation athlete training in preparation for the Winter Olympic Games. The frigid tundra was about as extreme as those sliding sports and seemingly worlds away from the scorching summer deserts of Arizona where I had become a Professional Golfer years prior. My later-than-normal exposure to the world of professional Track & Field is the athletic tape that holds this story together.

Photo Credit Todd Anderson, USA Today
Preseason Barefoot Sprinting. Photo Credit Todd Anderson, USA Today

Even before I settled in Arizona, I lived in Orlando, Florida and had the most extreme fortune of cross-training with Jesse Owens Olympic Hall of Fame Coach Brooks Johnson and his team of Olympic and World Champions. Our time together  —his analytical coaching, directed mentorship and the elite examples set by my training partners— served to solidify my understanding and love for the marriage of sport, science and athletic performance. I didn’t know then that my speed and sprinting skill would years down the road secure an invitation to join America’s best and fastest in the snow and on the ice.

What does sprinting and speed have to do with golf? Everything. Kinetic sequencing, conservation of angular momentum, maximum velocity. This list continues until acted on by an outside and superior force! All Sir Isaac Newton jokes aside, form and rhythm —the proper sequence of events— is what sets apart the winningest golfers and sprinters alike. The awareness of body, breathing and centeredness can’t be overlooked either; though the former aren’t as sexy as the importance of strong glutes and sound core so desired by athletes and non-athletes alike.

Photo Credit Laura Barisonzi
My golfer/sprinter legs. Photo Credit Laura Barisonzi

In golf, we strive to create torque. It’s that rotational spring effect created when one’s torso (think core: abdominals and lower back) is disassociated (turns away) from a quiet, and strong, lower body (hips) on the backswing. This is how golfers generate power. In the same way, sprinters generate power and propulsion by means of their hips stability (axis) and legs (radius) speed. Everything comes full circle in the creation of speed and the application of force. Beyond understanding the underlying science and technical skill required for athletic performance, it’s important to acknowledge what else makes elite and professional athletes perform at such high levels.

Tips to train like a pro athlete:

1/ Program Design.

Periodization, for optimum in-season or pre-event performance. Believe it or not, most professional athletes don’t workout for the sake of working out. There is a science behind the timing and modality of the work that we do. Not everything is “all out” extreme strength work all of the time nor is everything is sport-specific.

2/ Support Team.

Sport-specific coaches, strength and conditioning trainers, massage therapists, physical therapists, nutritionists and sport psychologists can all assist in creating well balanced performers. They most-often communicate with each other in the best interest of the athlete.

3/ Inventory.

What’s good? What skills need to be improved?  A good notebook or digital tracking system can help an athlete record their programs, recall gains over time and reflect on the process of becoming greater than the season before.

4/ The Little Things.

Often neglected but integral to consistency: proper sleep, lack of stress, non-sport outlet(s), structure/organization, mental health.

5/ Diet and Hydration

Rather than think of what’s being cut out, think about what intake yields maximum performance. Also, depending on the sport, the timing of meals and post-event recovery strategies can prove game changing.

6/ Game Film. 

Reviewing footage of games/races/tournaments and analyzing stats. There is no better way to organize improvement strategies. Analytics forever!

Photo Credit Todd Anderson
Photo Credit Todd Anderson

Brown v. Board of Education

Today, Saturday, May 17th 2014, marks the 60th Anniversary of the Supreme Court’s unanimous Brown v. Board of Education (of Topeka) ruling to end de jure (legal) racial segregation. Leading the charge to fight for equal protection under the law and challenge the precedent of “separate but equal” established in Plessy v. Ferguson (1896) was Thurgood Marshall (b.1908 – d.1993) a Civil Rights Pioneer, Presidential Medal of Freedom Awardee and, in 1967, the first African-American Justice of the Supreme Court.  A decade later, the Court’s decision was translated into the enforcement of both the Voting Rights and Civil Rights Acts.

“In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.” — Supreme Court Justice Thurgood Marshall

Early in 2014 and in honor of the 60th Anniversary of Brown v. Board, Monique Walton and I created a living history –education, art and fitness– project called the Legacy Workout. One of our sources of inspiration was Justice Thurgood Marshall and his movement to secure a better future for all. Each physical movement within our project was choreographed to reflect a person, a people, or a point in time — an era. Thus, each physical movement was curated to spur a mental movement. Each physical and mental movement expressed concurrently to help inspire a MOVEment based movement. We do hope that you reflect on this day and the nuanced meanings of activism.

Enter Lateral Raises whose anatomical focus is the shoulder(s), one of the most mobile joints in the human body. Its range of motion makes the shoulder responsible for important functional movements —pushing, pulling and lifting— but also makes it highly unstable. But upon some shoulders balances the weight of the world as was the case with our contemporary Titan, Thurgood Marshall who stood at the borders of mobility and stability. His scales of justice helped to engineer one of the greatest social transformations in American history. Stand that ground.

Get it in where you can fit it in! –Andia

10 Ways To Maximize Your SXSW Experience

The SXSW Interactive Festival is an amazing experience that you won’t soon forget. The following are cues to maximize your on-the-ground resources and minimize the “could have, would have, should have!” Adventure is near the beginning of the dictionary, and that is where this story will start too. Let’s look at it from a sports perspective.

Pre-Game:

  • Prepare your game plan by downloading the official SXSW App for your mobile devices and peruse all scheduled offerings – both official and “un-official” events. Next, strategize which are “Must Attend,” “Maybe” and “Hey, I’m curious.” RSVP in advance for events, talks and parties if required. But remember, sometimes plans don’t pan out and opportunities that you hadn’t expected present themselves. Game-time decisions are for the bold, just do it!
  • Organize your roster of teammates, coaches and subs. Are you traveling with a group? Set up “group text” to build a community around you and maximize intel. Make a list (or several) of people/businesses whom you want to meet and pre-schedule face-to-face time if possible.  Take advantage of mentorship sessions offered by industry leaders and have your pitch and questions prepared. Follow Twitter handles and hashtags of folks and/or trends you’re interested in, you just might “street meet.”

  • The “Go-Bag” is  a must for organized players. In it, consider including: business cards, a Sharpie (permanent marker), and a Mophie self-charging cell phone case or mobile power station (you can bet the provided charging stations and outlets will have long lines). Always have at least 3 pens. You’ll lose one, you’ll let someone borrow another, and that will leave you with your one and only. A protein bar, —or a zip-lock bag full of almonds or other non-perishable protein foodstuffs— bottle of water and breath mints. Hand sanitzer — hopefully you’ll be shaking a lot of hands.
  • Rest and recovery. You won’t get much when you touch down to Austin so organize your sleep schedule to include less hours per night. Start tonight.

Game Day(s):

  • Comfortable trumps cute. But comfortable and dapper? You’re a winner, especially in the shoe department! Chuck Taylors are a go-to for many, just add an insole and you’ll be ready for action whether dressed up or down. Also, don’t forget your sweater or light jacket —the conference rooms are often air-conditioned.

Screen Shot 2014-03-01 at 12.28.30 PM

  • It’s been said that SXSW is the sum of serendipitous meetings. Compliment someone on their exquisitely tied Chucks, ask a friendly face what sessions they’re excited about, strike up conversations with strangers while waiting in line for lunch. There’s no danger there and it’s prime networking time. Remember, that’s just the point of Interactive and no one will find it awkward. Also, try to venture out on your own, you’ll meet friends as you go (plus yours will probably be late to scheduled meet-ups anyway) and you might encounter an awesome session or experience that you hadn’t intended. Snatch a flyer here or there too. If the company/party spent money on advertising, the promotion might just be worth it.

  • Get in the zone, live in the present and if you don’t like it —leave it. If there is an event that you’ve had your eager eye on, you had better get there early. Don’t be late. Don’t be on time. Be early. Remember what your grandma said, she was right! The lines may astound many first timers. Then once you’re in a session, engage. Avoid the habit of thinking about what’s next or what could be better that you’re missing. Finally, if you need to take a time out in the form of leaving midway through an unfulfilling session or a taking an unscheduled nap, just take that knee and don’t chastise yourself later.

  • Don’t get placed on Injured Reserve. Most likely you’ll be operating on little sleep, high salt, sugar and hops intake and suffering from “tech neck.” Do your body and brain a favor. Hydrate. Hydrate. And then hydrate some more. Try to get fresh air whenever possible, stand up, stretch and un-crane your neck at least once per hour. Also, try to walk to venues whenever possible. Often times lines for free rides and traffic will take longer anyhow.

  • Unsportsmanlike conduct can take you out of the game. Get familiar, but don’t get too familiar. The parties and after-hours festivities are memorable but if you go too hard you’ll miss the wealth of day-time opportunity. Don’t forget that the camera is always watching and now more than ever. Folks will take great pleasure in posting your lowest moments to social media and watching them go viral overnight. Be mindful that you represent the company you work for and/or your own personal brand. Have fun? Of course! But don’t do anything that can’t be undone.

Post Game:

  • Did you get the win? Not until you follow up post-conference. This means taking account of all that you saw and learned —review your notes and devise implementation strategies. But the human element will prove most important in your game stats accounting. Hopefully you collected business cards on which you wrote the date, time and place where you met the person, and a unique quip or conversation cue that will allow for a personalized email or tweet correspondence.

  • Plan for next year! It’s bigger + better every year. And you know this, MAN!

Get it in where you can fit it in! –Andia

Legacy Workout

They who MOVE you.

The Legacy Workout is dedicated to the memory of bodies of work. Of bodies at work. And at play. Of minds committed to mining greatness, to combating injustice, to insuring a future for future bodies, and minds. The Legacy Workout is dedicated to legacy makers past, present and future. The black body. The celestial body. The empowered human body, in motion.

This is not trivial. This is tribute. Each movement reflects a person, a people, or a point in time — an era. Because they dreamed us, because they dreamed of a better place for us -and for themselves- we owe them. We owe it to ourselves to do/be better. To be caretakers of our bodies without which we cannot persist; we cease to exist. Infinity is our limit. THIS, is the Legacy Workout. Visit: www.LegacyWorkout.com

Get it in where you can fit it in! –Andia