How to Workout Indoors When It’s Freezing Outside

mhrc2Whether we’re running across the Brooklyn Bridge or HIIT’ing at a 6am bootcamp in McCarren Park, nothing makes us feel as strong and inspired as sweating it out against the backdrop of our glorious city. But come January, when we can barely take our glove off long enough to grab a morning latte on our way to work, what do we do?

We’ve asked the top trainers at some of our favorite indoor studios around town for their advice on how us outdoor fitness enthusiasts can move winter workouts inside, without having to become a branded t-shirt wearing, high-fiving group fitness buff or committing to a season’s worth of snoozy weight training routines.

Here are their top five ways to create adventurous indoor workouts and feel your best during the chilliest months.

Indoor Doesn’t Mean Traditional

JT Netterville at New York’s first golf-inspired fitness facility Drive Clubs tells us that, ‘While basic strength training will help strengthen and improve what you’re doing outside, there are some incredible ways to turn a gym into a fun indoor playground. Grab some cones, maybe some low hurdles and a medicine ball. All of a sudden, you have an engaging obstacle course that’s going to stimulate your workout, provide new challenges and give you something to look forward to even though you can’t head outside. If there’s a pullup bar accessible, or kettlebells or something else that challenges your stability, even better!’

Keep your Sweat Inside

JT also suggests to, ‘Not go outside sweaty after an indoor workout, and to make sure you shower and put on dry clothes. Supplementing with vitamin C, D, probiotics and even meditation and power naps can also support the immune system and keep it resilient when not used to working out in a group setting indoors.’

Make it a Game

Skyler Mosenthal, of the first team-inspired cycling studio Swerve Fitness says that, ‘If I’m looking for a solo workout on a treadmill or elliptical, I use the manual setting so I can make changes throughout the workout. Every two minutes I change the gradient, the speed, or a combination of the two. Generally, I aim for a seven minute warm up, 20 minutes of work and a  five minute cool down. Same for stationary bike: I play around with setting two-minutes goals for what RPM I can hold at a certain gear, the number of watts in  two minutes, or simply riding out of the saddle for two minutes.’

Hit the Pool

As a triathlete, Skyler also says that, ‘I get pumped about swimming during the winter, and try a different workout each time I swim (intervals, ladder workout, or tempo/endurance for the middle 30% of the distance). The post-swim steam room is always great motivation!’

Hibernating is Awesome for you

Skyler simply suggests that we take advantage of our natural instincts during the winter chill and ‘hibernate.’ ‘With less light outside, you may as well get some more rest. More sleep will help the body recover from your workouts and you’ll feel more energized and focused. Turning off devices as early in the evening as possible helps, too, so set an alarm for yourself an hour before you plan to go to bed to make sure you’re powering down.’

Misery Loves Company

Vinnie Miliano at Mile High Run Club suggests to, ‘Find a group fitness studio that is in line with your goals. Misery loves company! If you have a race on deck, take solace in the face that you’ll be getting a quality workout in a controlled environment. Just be sure to book early to get the best spot and stick to a schedule – remember that this time of year is when gyms and studios are most crowded.’

But Know When to Take a Day Off

Vinnie reminds us that, ‘If you’ve touched it, someone else has definitely touched it. Just like at the office, there will be that one person coming in sick just so they don’t miss a day. Be diligent with washing your hands and avoid touching your face between reps or when switching machines. If you’re the sick one, skip a day, or at least disinfect anything with which you may have made contact.’

Where to Go

If you’re ready to take your workout indoors, HealthKick is hosting complimentary classes and corporate challenges with fitness studios throughout NYC and SF through the end of January. Sign up HERE to participate! And, this week ONLY take advantage of classes at two of our favorites: Drive Clubs in NYC and Wheel House in SF.  Companies that bring in the most employees win group classes and special gifts!

Vacation like a wellness rock star

Ahhhh, vacation. Whether you love to lie on the beach with a juicy read and a cocktail or prefer a mountain cabin away from it all, you deserve some rest and rejuvenation.

Even though you’re on a break, working out can be an energizing and fun part of your relaxation plan. You already know that exercise is a great stress reliever and mood booster. Plus, it helps you feel like a bad-ass; research shows people who exercise have more body confidence than those who don’t – so go ahead… #daretobare.

But since vacay takes us out of our regular routines, even the most dedicated gym rat can find it easy to flake on exercise. Read on for expert tips from HealthKick’s partners to stay on track when you travel. You may have to leave the coastline behind, but you’ll be sure to coast back to your regular routine feeling like a million bucks.

Step 1: Be prepared

“Always pack gym clothes so you have no excuse for not being active,” Stacy Schwartz, co-founder and CEO of Ketanga Fitness, tells HealthKick. “I like to wear my sneakers on the plane for comfort and to save space in my suitcase.”

Schwartz also plans her workouts before boarding. “There are tons of fitness apps out there that can help you figure out what to do at the gym or even in your hotel room, if you’re out of town and away from your favorite group class,” she says. “Some of my favorites while on the road are Nike+ Training ClubCoachCasts, and an interval timer for when I’m making up my own routine.”

And if you don’t want to miss out on your fave classes from home, stream one of them (we love the on-demand classes by Physique 57.

You can also stash light, easy-to-carry equipment, like resistance bands or our go-to on-the-go workout: Smart Rope, in your suitcase for a quick workout you can do anywhere.

 Step 2: Plan fun activities

“Use your workout as a way to explore,” says Erica Gragg, co-owner of Escape to Shape. “Try kayaking, surfing, cycling, hiking, local dance–whatever is offered in the area that also allows you to experience the location on a more interactive level.” Book some things in advance so you have the most choices, but also look into what’s local when you arrive.

Think outside of traditional form of exercise, too. “I love to learn about the healthy habits that each culture offers,” says Cait Fraser, founder of Wild Wellness Travel. “Whether it’s fishing, dancing, hiking to breathtaking views, [or] laughing with the locals. Getting out in a fresh culture will expand your mind and nourish your soul.”

Vacay is also a perfect opportunity to try a wellness practice you haven’t been able to make time for at home, like meditation. Download an app like Headspace and give it a shot while you’re away.

 Step 3: Start the day with sweat

Begin your day with a workout, so you get it done, and also get the blood flowing so you can enjoy all that’s coming.

“I like to warm up with 5 to 9 sun salutations, followed by jumping rope,” Gragg says. “[It gets] the blood pumping and the heart rate up fast. And sun salutations are great for stretching, strengthening, lengthening and toning.”

 Step 4: Stay hydrated

You can’t live on cocktails alone (sorry), and there’s nothing like dehydration to sap your energy. Make sure you down plenty of plain agua all day long so you can feel amazing and be ready to swim, bike, jog, play in the surf, or all of the above. “I always travel with a refillable water bottle,” Gragg says. “Stay hydrated and help the environment.”

Step 5: Reward yourself

Whether you’re as active while you’re away as you are at home or not, give yourself props every time you get it done. Everything counts, even dancing the night away at a resort nightclub or taking a stroll on the beach, so yay you. Give yourself a self-care gift as a virtual high five. “I always treat myself to a unique experience when traveling,” says Fraser. “It could be a new style of massage, a mud bath, a long walk on a beautiful beach, or a night out with new friends.”

The new “sweatworking” craze is the ultimate multitask. Work.It.Out.

What if we told you that those two friends physique1pedaling on indoor bikes or heaving kettle bells next to you aren’t pals at all? Instead, it’s a job interview, or a business deal in the works.

In these hyper-scheduled times, the super-savvy are “sweatworking,” getting a workout in and connecting with colleagues and clients at the same time. Sayonara after-work drinks and stiff client dinners.

Intrigued? Here are 5 more great reasons to take up sweatworking:

  • It’s an ice-breaker. “It’s easier to start talking to someone over a workout” than traditional meet-ups like drinks, says Chelsea Kocis co-founder and COO at Swerve Fitness. “There’s a natural talking point in a workout – ‘that song was great,’ ‘how was the workout for you,’ that kind of thing.” Plus, “It gives you something to talk about with people in the office, when you might not have other things in common with them,” adds Kari Saitowitz, founder of The Fhitting Room.


  • You really get to know people. “There’s interaction in our classes, it breaks down barriers, levels the playing field,” Saitowitz says. “The most junior person on the team might be the most fit person, and you might never know that just from talking at work.” Also, “It’s challenging but super empowering. There’s a feeling of ‘we got this’ and ‘we accomplished something,’ which is so much more of a bonding experience than going out for a drink together,” says Jennifer Billet, vice president of marketing for Physique 57.
  • It’s healthier. “I work freelance from home, so I have little contact with people on a daily basis,” says Christine Gallary, food editor at large for The Kitchn. “Colleagues usually suggest meeting up for coffee. But you end up sitting down the whole time, and then I end up having a cookie or a pastry. I decided to start something new. So a colleague and I decided to meet over an urban hike. Conversation flowed really easily because we were moving, and it felt great because we got fresh air.” Notes Billet: “Everybody is so health-conscious these days. People don’t want to go out for a big meal or drink a lot. (Sweatworking) is a way to accomplish something healthy and interact with your client.”
  • It’s economical. Both Kocis and Saitowitz note that even at a hot boutique fitness studio, the price of a class and then a juice or smoothie afterwards is often less than the bill for a steak dinner or cocktails and nibbles at a swanky bar. For Gallary, holding a meeting over a walk or hike means “not spending a dime.”
  • It eliminates sneaking around. For job seekers, constantly having to come to work dressed in interview-appropriate attire and a regular stream of “dentist appointments” can get awkward. But no one looks at you funny when you leave for a lunchtime workout, or head out a few minutes early here and there to catch your favorite cycling class.

Ready to start? Here are a few tips for sweatworking like a pro:

  • Schedule talk time. “The key is making time to connect with the person that you’re going with,” Kocis notes. “Make sure you have time to grab a juice or something afterwards so you can talk more.” (Our post workout go-to: LuliTonix “Black Magic” Rejuvelixir? Made with activated charcoal— it flushes out toxins from the body, and not to mention, it’s a great conversation piece!)
  • Try it for groups. Sweatworking is great for that one-on-one connection, but it also fosters relationships among teams. Rent out a studio for a private class, or organize a group activity like a field day or a hike. “Our instructors use people’s names,” says Billet. “It’s nice because you get to know people’s names in a very organic way.”
  • Gauge fitness levels first. “Make sure the person you’re going with is really prepared for the class you’re taking them to,” Kocis advises. “Make sure they have the right level of fitness, and the comfort level with trying something new if a certain class is new to them.”
  • Let HealthKick hook you up. Looking for creative, active fun for your next client meeting or team building event? Mix it up and give sweatworking a “spin”!  We’ll take care of all the details, so all you have to do is lace up your sneaks and show up. Send us a line: or submit below.


Go ahead, tantalize your tastebuds…we dare you


HealthKick has paired up with two of our favorite partners Almond and OurHarvest to inspire you in the kitchen with some healthy, fresh summer recipes. Almond nutritionist and overall health nut, Jessica Katz has shared three of her favorite fresh, healthy go-to recipes with us, all with ingredients you can easily find on OurHarvest.

Receive 25% OFF your OurHarvest orders this week only, using promo code: HEALTHKICK (plus free delivery for first-time customers only). Happy cooking!



Yield: 1 slice (can be doubled)

1 slice multigrain pullman bread

¼ ripe avocado

1 to 2 tsp. fresh lemon juice

Crushed red pepper flakes, to taste

Pink Himalayan salt

1 to 2 tsp. olive oil

½ small tomato, diced

1 large egg, lightly fried and/or 1 to 2 oz. smoked wild salmon, optional


Toast bread. Meanwhile, in a small bowl, mash avocado, lemon juice, crushed red pepper flakes and salt. Taste and adjust seasoning. When toast is ready, brush on one side with oil, then spread avocado mixture on top. Sprinkle tomato over. Top with egg and/or salmon, if desired.
lox on toast

Serves: 1

Olive oil

1 4- to 6-oz. Organic Scottish Salmon

Everything Bagel Topping

Lemon juice


Black Pepper Simple Syrup


Preheat broiler to high; line a baking sheet with foil and oil foil. Place an oven rack about 4 inches from heat source. Lightly brush salmon filet all over with olive oil. If there is skin on the fish, place it skin side down on the sheet. Generously spoon Everything Bagel Topping over salmon, sprinkle with lemon juice and lightly season with salt. Broil fish until desired doneness, about 6 to 10 minutes, depending on thickness of fish and how well done you like it. (Use a fork to open up the thickest part to check.)



Yield: 4 egg halves

2 large eggs

¼ ripe avocado, chopped

Pinch of crushed red pepper flakes

1 Tbsp. lemon juice

Salt (preferably Himalayan pink salt)


  1. To hard-boil eggs, place them in a saucepan with a lid. Cover with cold water. Turn stove on to high and bring to a rolling boil. Turn off heat, cover pan and let stand for 9 minutes.
  2. Drain eggs and run under cold water. Peel eggs, cut in half and remove yolks. (Save yolks for another use.)
  3. In a small bowl, combine avocado, crushed red pepper flakes and lemon juice; mash with a fork until well combined. Taste and season with salt (add additional red pepper flakes, if desired). Spoon avocado mixture into egg white halves, filling the space where the yolk was.

Jessica Katz M.S. R.D.  After graduating Phi Beta Kappa and Cum Laude from Princeton University, Jessica began her career at Vogue magazine, working for the Editor in Chief. Jessica studied nutrition science at New York University, where she completed clinical rotations at NYU Langone Medical Center. Jessica is a Registered Dietitian and holds a Master of Science degree in Clinical Nutrition.