George Vafiedes is the co-founder of As One, a unique workout program that he created with Mark Merchant based in Manhattan. He first started coming to the Hamptons when he began dating his girlfriend, Kris Fuchs [see her amazing At-Home feature on KDH!], a longtime Water Mill resident, six years ago. Merchant and Vafiedes are tri-athletes, tri-athlete coaches, and highly in-demand personal trainers in Manhattan. Their clients include media personalities, Fortune 400 executives, and professional athletes, who know that the As One co-founders’ thirty plus years of experience will give them a highly effective, efficient and safe workout. On Saturday mornings, George leads the As One class on Flying Point Beach at 8:30 am. Having completed six full Ironman races, his idea of working out is a bit more intense than that of your average weekend warrior! Here is his exclusive KDH Diary:

KDH:  What makes As One’s Saturday morning beach class so popular?
GV:  Starting off your day with a beautiful backdrop sure helps. So does a nice dip in the ocean after a hard workout.

KDH:  What makes working out on the beach such an effective workout?
GV:  The sand becomes added resistance to any exercise. I really feel that for most people it takes them back to a time in there childhood when it was fun and acceptable to roll around and get sandy! For that hour most people really get into it, like they were kids again.

KDH:  What do you suggest people do to maintain the levels of fitness they attain in the summer once fall and winter comes around and they are moving less?
GV:  I get asked that a lot. I think the simplest answer would be to reinforce those good habits and try and make it a part of your day. Once you have established that the rest is easy. it just becomes apart of your day. Granted some days will be harder than others (work, kids etc). It becomes less about trying and more about doing.

KDH:  What are the biggest mistakes people make when they work out?
GV:  Over use, meaning too much of one thing is never the best approach. Excess will lead to injury, boredom (we are type A New Yorkers ). Your body is an efficient machine and it will adapt to stresses you give it. At As One, our philosophy is that you only take class two times a week coupled with other sports or physical activities give you physical preparedness. Variety!

KDH:  Why only twice a week?
GV:  We have tested the workouts extensively and found that at high intensity more than two days is too much. You can do more than two days, but very quickly you will experience diminishing returns or run a higher risk of injury.

KDH:  You offer “load days” at As One. What are those?
GV:  Load days are a way of adding duration to a workout.  A 75-min class is now 2hr. Within that 2hr duration we keep the work relativity the same. Just more of it.

KDH:  Why do you love what you do?
GV:  It’s great to coach people to cross a threshold of intensity they might never had thought they could do. It’s very rewarding to me to be a part of that.

KDH:  What is the most satisfying aspect of your job?
GV:  Not having to wear a suit! :)

KDH:  You are a six time full Ironman finisher and last year you raced across America on a bike in six days. Any other goals?
GV:  I just finished my 100 Day Burpee Challenge. I did a 100 burpees in a 100 days. Right now I’m searching for something else long term or short term. [What’s a burpee? See below]

We had to give George the KDH speed round of our favorite questions! Check out his Hamptons favorites:

Restaurant:  Sant Ambroeus
Guilty pleasure:  Tate’s blueberry pie
Workout [other than As One]:  yoga with Jessica Bellafatto, owner of Kama Deva
Beach:  Flying Point
Rainy day activity:  Sleeping in/Yoga/Brunch/Nap/Watching a classic old Hitchcock movie.

*Want to perform a basic burpee,  just follow these instructions:

• Begin in a squat position with hands on the floor in front of you.
• Kick your feet back to a pushup position.
• Immediately return your feet to the squat position.
• Leap up as high as possible from the squat position.



*Check out aptly named website: www.ArtOfManliness.com for more info on the burpee craze!