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Please Welcome to the
Neighborhood
Catherine Lume 
Nahleen Salvador
Morad Kaldas
Eddie Aigbojie
Lorenzo Montanez
""We met for an initial consultation and she is going to start training with me on Friday. She will be
the second client who found me on Neighborhood Trainers!"- Noelle
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"Your time spent in the gym should enhance your life
outside of the gym."
Doing crushing workouts that leave you so sore
you can't walk is not an enhancement to your life. Training so you can
play better tennis, hike or go skiing without injury would definitely
add hours of enjoyment to your life. That's what exercising is
supposed to be for anyway. Right?!
Ready for a life enhancing workout? Contact Adam today! Adam is the owner of
Atomic Total Fitness
facility in Midtown Manhattan.
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MAKE 2016 ABOUT RESULTS! A ROADMAP FOR FITNESS SUCCESS.
Let's be honest, most of us know what it takes to ensure success in any endeavor in life: one must have a defined purpose, set specific and attainable goals, device a plan, and diligently execute it. Starting and/or following through on our goals, however, is another challenge all together. Maybe it's our fear of failure, or the overwhelming stress of doing things out of our comfort zone. Maybe it's both.
The truth is that setting performance or appearance goals is only good practice for those whom already know how to do it and have the resolve to do what it takes to get there. In other words, to achieve a goal you must change your habits and/or create new ones. Creating lasting habits will not take place until we deeply understand why achieving a goal is important, decide that we want it bad enough, and believe we can accomplish it.
So if you say to yourself "this year I want to lose 20lbs", chances are that this alone won't take you too far if you are not already working out at least once a week, or already have control over not eating high sugar foods on a daily basis. I believe there is a better approach.
Before establishing specific goals, you must become the person who can achieve those goals, and slowly but steadily create new habits and stick to them. Otherwise you may end up in the same place as most people:
You try to change and do everything all at once only to end up overwhelmed and stressed out in the process before quitting. Or, y
ou follow a drastic approach that creates short term changes that are impossible to sustain and, inevitably, give up and bounce back to where you initially started.
Motivation and inspiration have to come first from within before any external source can be of help to you.
Follow this success roadmap instead:
1.
Define your Purpose. Ask yourself why it is important for you to take action now towards your goals. Ask yourself also what you will lose out on if you don't. Then write down how you will feel every time you reach a small win towards your goal Vs. how it will make you feel if you don't. Your goals will be hard to reach without internalizing a greater meaning to achieve them.
For example: To start exercising and weight management are goals. To be healthier, live longer and be happier and more comfortable in your own skin, are examples of a defined purpose for training.
2.
Become the person that can accomplish the goals you desire. Decide who you want to be before you work on specific goals.
For example: If weight management, getting stronger, and becoming healthier are your goals, then focus first on becoming a person who works out 2-3 times per week and work on this so you consistently get your workouts in every week in spite of what life throws at you (major occurrences aside of course). Once you prove to yourself that you can do this consistently, make sure to acknowledge your accomplishment and then proceed to make a small change in your diet. Keep following these steps and soon enough you will be well on your way to achieving your main goals.
3.
Educate yourself properly. You may need Coaching. We all need good coaching to truly reach our potential. Only through clarity and competence can we push through the hard work it takes to be better. A good coach can pull the best out of his pupils. Remember that clarity plus competence gives us the confidence to act and do things better.
Focus on the process not the outcome. With this approach you will enjoy your journey. Each new accomplishment or milestone reached will be rewarding and encouraging to continue. Likewise, each set back and obstacle will be met with the acceptance needed to not be discouraged, giving you instead more power to find solutions, over come it and move forward. Remember that working out is meant to enhance your life and should not dictate your life or be a source of stress in your life.
Stay Strong!
JC
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3 Easy Ways to Stretch the Calves
Whether you've had plantar fasciitis, an ankle injury, or just want to take your calf and ankle flexibility to the next level, stretching at the end of your workout can be helpful. Stretching the calf muscles (gastrocnemius and soleus) only takes a few minutes and doesn't have to be boring! Anything that brings the toes and ball of the foot up towards you (the opposite of pointing your toes) will stretch the calf. Here are 3 easy ways:
Use a "Slant Board."
This is a wood wedge with a nonstick coating. It lets you stretch one leg at a time (perfect for people with injuries or imbalances) or stretch both legs simultaneously (great if you are pressed for time). A slant board is also a good option for someone with poor balance who feels unsteady using other calf stretch gadgets, or someone who gets vertigo leaning over / being upside down in positions like downward dog.
Try a "Pro Stretch."
This durable plastic gizmo found at many gyms lets you stretch one leg at a time, which is very helpful for people who've had foot or ankle injuries. Less expensive than a slant board, it's also a great option for runners, dancers, cyclists, or anyone who puts a lot of strain on their calves.
Skip the equipment, and go for a Downward Dog. If all you have is a mat, the classic yoga pose called Downward Dog is a wonderful way to stretch the calves. While you're at it, you'll be strengthening your shoulders. Plus proving to yourself that you don't need to be extremely flexible to be able to do this and plenty of other yoga poses.
With any of these stretches, try to hold still for 30 seconds - 1 minute for 2 sets. If you're doing 1 leg at a time, remember to do each side twice.
Lisa Snow is a Manhattan personal trainer specializing in senior fitness and post-rehab for all ages.
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|  Learn Your Body Mass Index (BMI)
Body Mass Index (BMI) is essentially a height to weight ratio. Am I a healthy weight for my height.
Figure out your BMI now.
Underweight = < 18.5 Normal Weight = 18.5-24.9 Overweight = 25-29.9 Obese- 30 or higher
Remember, speak to your doctor before starting a fitness program and then seek out the right personal trainer for correct program design. Enjoy your workout!
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Find more great articles on the blog
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| Best of Manhattan 2014 for Personal Trainers |
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This issue is a fitness blockbuster with something for everyone. Seven of NYC's trusted personal trainers have contributed information on exercise and nutrition. Let me know which article you enjoyed the most. (Your choices are to the left.)
This month
Lisa, Brett, Geo, Otis, John, Adam and Alex have some ideas to made great things happen. Plus, this month I visited Vigorous Fitness Clubs in Queens.
Enjoy!
Glenn
P.S. For daily fitness tips and advice,
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Fitness Over 50: Three Qualities To Look For In A Trainer
Finding the right trainer can be challenging. Finding a competent trainer if you are over age 50 is an even tougher task.
If you are reading this article you have taken it upon yourself to do the research and not have one selected for you by the training managers at Crunch, Equinox or New York Sports Club.
If you are over 50 that's like going to the hardware store for milk. You're not going to find what you're looking for or need in those places. You came to the right place. Neighborhoodtrainer.com
 Below are what I think are the 3 most important qualities you should look for when selecting a fitness profession.
Knowledge:
A trainer that works with the mature population should have the appropriate certifications that apply to that population. To become a "personal trainer" simply requires an individual to pass an exam from a certifying organization. Some of those organizations are more credible than others. Regardless of which certification a trainer has, it should simply serve as a base level of knowledge. A starting point, not an end.
To be an expert in any field you need to have much more knowledge and education than a general practitioner would. The same applies to the field of fitness coaching. I wanted to become an expert in working with the mature population so I have obtained two such specialty certifications.
The National Academy of Sports Medicine: Senior Fitness Specialist
The Functional Aging Institute: Functional Aging Fitness Specialist
These are in addition to the certifications I have as a; personal trainer, holistic lifestyle coach and golf fitness specialist. As well as a Bachelor of Science in Education.
 Experience:
The book Outliers, by Malcolm Gladwell, makes a case that based on research by psychologist Anders Ericsson, it takes at least 10,000 hours of deliberate practice to become world-class (an expert) in any field.
I was first certified as a personal trainer in 1999 and got my first job in a gym in 2000! Since then I have worked at three major fitness chains as well as several privately owned gyms. Working an average of 1,000 contact hours a year over the last 16 years I have long since eclipsed that 10,000 hour mark. The bottom line is....I've worked with a lot of bodies, most of them over age 50.
Empathy
Why did I chose to work with the over 50 population? I'll tell you why.
First, I'm 54 myself, and even though I'm in great shape I can fully appreciate what it feels like to live in an aging body and the physical challenges associated with the aging process.
"I bring real life experience to what it takes to maintain a health body after age 50 and I want to share that."
This population is grossly underserved. Having worked in the industry a long long time I see what's it's all about. Most of it revolves around the desire to burn fat, get ripped, shredded or huge. But for the most part those are not the goals of a person 55, 60, 70 or 80. I know, I have two clients that are octogenarians and neither one of them is training to get 6 pack abs!
The fitness industry has forgotten this population. There are very few trainers that truly understand the needs of mature adults. The grim reality is if you were to go to a big box gym your trainer would likely be someone in their 20's or 30's and have very little real life experience. Most often they will use the same training strategies that they use on their 20's and 30's clients. I see it all the time and it frustrates the hell out of me!
Brett's Bottom Line:
Boomers and Seniors have different needs that what the traditional fitness industry focuses on. Fitness trends, gyms and fitness publications tend to focus on a much younger audience, ignoring the needs and desires of the mature audience.
If you are over age 50 and want some help with your health and fitness call me and get the personal attention you deserve from an industry expert who fully understands what's happening in you body.
Contact Brett to find out more about my Fitness Over 50 program log onto my website: www.fitnessbydesign.nyc and download your FREE Fitness report today!
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"Thanks to your website, I'm starting to get back into a healthier lifestyle."
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Burning Calories Throughout the Day
Being physically active, doesn't just mean going to the gym for an hour a few times a week. It's our daily rituals and habits that ultimately shape our fitness abilities and prowess.
Physical activity burns calories from the foods we eat and improves the body's ability to remain active and functional in our day to day living. But because we've eliminated many of the physical demands of daily living, we need to find ways of making more physical activity part of our daily routines.
For most, exercise means workouts involving commitment to gym memberships and carving out time from your already busy day. The real key to success is changing your lifestyle by increasing your level of activity throughout the day, each and every day. All it takes are little steps that add up to big changes!
Although yes, for some it may be difficult to find time to get that hour at the gym, here are some examples where you can make small changes to give you that push forward to eventually committing to consistent workouts:
-Get off the bus or train one stop earlier and walk the rest of the way home
-Limit your subway/taxi rides and walk or bike more often
-Stand up and walk around while on the phone instead of being sedentary
-Walk up the stairs instead of taking the escalator. This one is my personal favorite!
-Use your breaks at work to walk around the building
-Remind yourself to stand up every hour to stretch and move around.
As human beings, we weren't meant to lead a destructive, sedentary lifestyle. This has only happened in the last fifty years. We were always meant to be Active! So get up, get moving, and don't stop.
Once you're ready for the next level, it's time to give me a call!
Geo's FITNESS TIP OF THE MONTH
 We already know the
benefits of drinking water and how important it is to our body. We also know how annoying it is to ingest 2-4 liters a day. Here's the trick. Buy a liter jug from your local drug store so you can accurately guage your intake. Consume a liter at each meal and stop two hours before going to bed to avoid middle of the night bathroom breaks. After a few weeks it becomes second nature!
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Sunday Workout: Shin Raises
By Alex Sramek
A morning subway or bus commute is a great time to put together a routine for ankles, wrists, and hands. They're typically neglected in the gym, and can be worked in situations where space is tight. Today, let's look at an easy option you can do while seated, to distract you from smells, solicitors, and showtimes.
The front of the lower leg serves an important role, in raising the toes toward the shin, providing counterbalance to the powerhouses in the calves and contributing to healthy ankle movement (and injury prevention). While it's not terribly necessary for it to do heavy lifting, there's a huge benefit to giving the tibialis anterior and its friends some TLC. And one of the easiest and most effective ways to do so is while seated.
If you've managed to snag a seat, try this routine while you stare transfixed at your neighbor's record-breaking run at 2048...
1) Keeping your heels on the ground, raise your toes and hold for a quick count of 2, then lower back to the ground. Repeat 20 times. Rest a bit. Repeat.
2) Tilt your feet inward so that the insides of your feet are up, and only the outside edge of your shoes is touching the ground. Raise your toes in this position, bringing your big toe up.
3) Tilt your feet outward so that the insides of your shoes are touching the ground. Raise your toes as above, leading with the little toe.
4) This time, start with feet flat on the ground. Heels together, toes apart at a 45 degree angle.
5) Now toes together, heels apart at a 45 degree angle.
6) Start with your feet at hip width apart. Raise your toes, then point them inward and lower them to the ground. Then raise them, point them outward, and lower them to the ground.
7) Start straight ahead. Raise your toes, then move them back and forth like windshield wipers a few times, then lower them back down.
Play with different variations, don't go overboard your first time out, and see how you feel the next day. You might even just do a few runs of variation 1 your first time, or a different variation each day. You can make this as long as you like; I recommend at least 5 sets during a commute. You should feel a burn in the front of your leg. If something *hurts*, then, obviously, don't do that one. You can also vary the speed and number of reps.
You might also mix this up with other subway-friendly exercises, such as wrist circles or finger stretches. You're not looking to work up a sweat, just to wake things up and remind your body what they're capable of.
Be well!
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Dairy is for babies!!!!
You know the saying milk does a body good? I know I have heard this until the cows come home (no pun intended). You know what? This statement is absolutely true. Milk provides an abundance of nutrients including protein, carbohydrates, fats, vitamins, and minerals.
There is only one problem.
Adults are not able digests dairy adequately because of the lack of rennin. Rennin is an enzyme that acts on casein, a milk protein, converting it to a substance that resembles sour milk (Marieb & Hoehn, 2007). Rennin also causes the protein to precipitate so it can be acted on by pepsion (Columbu, 1985). Adults lack the quantity of rennin found in the digestive systems of babies and toddlers.
Moreover, many adults lack lactose, which is an enzyme that converts milk sugars into simpler sugars (Kloss, 2009). When unchanged during digestion, lactose can cause gas, constipation, headaches, coated tongue, cramps, and lose bowel movements. That doesn't sound fun to me. How about you??!! If that wasn't enough, diary causes a layer of fat to form beneath the skin and results in a loss of definition (that's lean and tone folks).
No wonder Arnold Schwarzenegger said milk is for babies. Its because adults have major allergic reaction to dairy. Now I know this doesn't hold true for every single adult population do not take well to dairy. You can ingest appropriately, by all means go for it. As for the rest of the adult population, another alternative is warranted.
I suggest nut milks, such as almonds or cashew. I personally do not suggest soy due to the uncertainty of the soy quality within the United States. So please do your research prior to making your nutritional decisions. Diary has been promoted as a great overall nutritional source and that is accurate for babies and toddlers, not adults. I guess cows will have a lot more time on their hands, lets hope anyway!!!
Reference
Marieb, E.N., & Hoehn, K. (2007). Human anatomy & physiology (7th). Pearson Benjamin Cummings: San Francisco.
Kloss, J. (2009). Back to eden. Revised & Expanded 2nd. Lotus press: Wisconsin.
Columbu, F. (1985). The Bodybuilding nutrition book. Contemporary Books: Illinois.
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Exploring NYC's Personal Training Gyms:
Looking for a well-equipped and well maintained gym to train your clients in Queens? I found it.
On a frosty January afternoon, I had the opportunity to speak with Victoria Oliva, one of the co-owners and a personal trainer at
Vigorous Fitness Club in Middle Village, Queens.
 This is a great find as far as gyms go. Not only for me as the owner of NeighborhoodTrainers and an advocate for NYC's fitness community, but for all independent personal trainers who service clients in this area of Queens. For the past few years, my
Exploring NYC Personal Training Gyms column has focused mainly on Manhattan facilities. That's because that is where the more notable independent training gyms are concentrated.
Vigorous Fitness is not only putting its stamp on the Queens fitness community, but it is also raising the standard for gyms open to independent trainers all over NYC with its equipment, services, and policies.
The facility spans 8000 square feet over two floors. The top floor is a newly renovated studio, while the main floor is a fully equipped gym. While it is just three years old, Victoria and her co-owners Sean and Frank, completed a renovation last month, which should speak to their interest in creating an environment people want to come back to again and again.
"We want this to be the best part of your day," says Victoria.
Vigorous is unique right from the entry. There is a very inviting courtyard in front, which on warm days is used for outdoor personal training or even an outdoor small group training class. In the dozens of gyms we've written about, we've only found one other to have that option.
 Once inside, you will see the vast array of equipment. One of the newest pieces seems also to have the greatest gravitational pull for trainers and their clients, alike. The Life Fitness Synrgy 360. This versatile apparatus allows for trainers to work with clients one-on-one or in small group training settings without shuttling to from one end of the gym to another.
The gym is also fully stocked with strength training and cardio equipment. Machines, dumbells, kettle bells, treadmills, ellipticals, etc. It's all there to cater to young and old, athletes and first-timers.
For independent personal trainers, this is a welcoming place. For starters, I've already mentioned the equipment, but the club is also furnish ed with a small lounge area. This is the perfect spot for an initial consultation, going over assessment results, or to enjoy time in between sessions.
There are changing rooms and bathroom facilities, as well as towels for all. On top of the one-on-one training, the second floor studio is open for trainers to do small group training when classes are not in session.
As for rates for bringing in your clients,
the fees are quite reasonable and Vigorous offers a few different options. Best of all, your clients don't have to be members. However, after experiencing Vigorous for a little while, they may decide it makes sense to become one since they can also use the club on non-session days.
For more information about Vigorous Fitness Clubs
79-32 Metropolitan Avenue, 2nd Floor
Middle Village, NY 11379
718-894-1271
Contact: [email protected]
By Glenn Dickstein
By Chris Granville
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