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Five Fixes for a Fit, Firm & Fabulous Body by Summer
|Brett Cohen Personal Trainer & Health Coach|
Fix #1: Fix Your Sleep
Research has shown that people who sleep less than seven
hours a night are up to 75 percent more likely to be obese.
Researchers from the Centers of Disease Control and
Prevention looked at data from the 2010 National Health
Interview Survey on sleep habits of U.S. workers. They
found that 30 percent of people in the study - which
calculates to about 40.6 million workers in the U.S. - get
fewer than six hours of sleep a night. A lack of sleep will
cause an increase in the appetite-stimulating hormone
ghrelin, and a corresponding decrease in leptin, a hormone
that helps you feel full.
But it's not simply how many hours of sleep you get. It also
depends on when you get them. Many of our hormones are
produced in tune with the cycles of the sun and moon -
our natural circadian rhythms. With the rising of the sun
comes an increase in the the stress activating hormone
(cortisol) which peaks around mid-morning. As the day
progresses, cortisol levels decrease allowing for the release
of melatonin (the growth and repair hormone).
Our bodies are designed to wind down from sunset until
about 10 p.m. when sleep and physical repair should
begin. Your body's physical repair cycle is from 10 p.m. to
2 a.m. and your body's psychogenic repair takes place
predominantly from 2 to 6 a.m. So if you're not going to
sleep until midnight, you're missing out on two hours of
physical repair. Chronic exposure to light at night tells the
adrenal glands to continue their production of cortisol.
And if you're constantly releasing cortisol during the day
and into the evening you will keep that dreaded belly
around your waist.
Fix #2: Fix Your Diet
The first rule of dieting is DON'T DIET!
If diets actually worked, then 60 percent of the U.S.
population would not be overweight and obese. If there
was a magic diet that worked for everyone there would not
be thousands of diet books crowding the shelves in the
bookstore. There'd only be ONE. Yes, if you go on a diet
you may lose weight, but I guarantee you will gain it back,
and then some.
You may often hear it's simply calories in-calories out that
matters, but it's not that simple. Calorically restrictive
diets don't work in the long run because they disrupt
important hormones and enzymes and will only set you up
for long-term failure. It's not simply how much you eat, it's
what and when you eat it that is important.
Instead of dieting, learn how to eat right for you metabolic
type which is based on your own physiology. This is the
first step in determining the optimal fuel ratio for your
Diet Do's and Dont's:
* Do eat protein at every meal (this will help build blood
sugar balance and keep your blood sugar levels stable).
* Don't skip breakfast (especially important for females).
* Don't skip meals and let your blood sugar levels crash.
Contact Brett. Brett Cohen is a
Titlelist Performance Institute Golf Fitness Instructor & C.H.E.K Institute Golf Performance Specialist
| Anywhere 5-Minute Fitness Options
Ilana Milstein Personal Trainer &
While Bathing Suit season might be around the corner, office and family responsibilities are piling up leaving you little to no time to workout. Well there are NO Excuses - just because you don't have an hour or half an hour to run to the gym here's a "few anywhere" options how you can physically utilize your free 5 minutes.
- Alternate 20 situps and ten pushups three times
- complete three circuits of 30 seconds jumping jacks, 30 seconds high knees and 30 second mountain climbers
- hold a plank for 60 seconds and side planks for 30 seconds twice. For the last minute move repeatedly from a plank into a downward dog
- climb your office stairs - take the elevator down.
Fit one in once a day and you will be ready for Bathing Suit season.
Get more of Ilana's great tips by contacting Ilana today.
Find more great articles on the blog
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!
This month Ilana, Bryan, Lisa, Mike, Brett, Joshua, Roya, Justin, and Michael will show quick, easy, and effective strategies for getting in shape.
Please check out my article published on Natural Solutions.com & in Alternative Medicine Magazine!!!!!
| Get Outside!!!
Although it's as unpredictable as ever, the weather is getting warmer and the risk of ice and snow has subsided (fingers crossed), so now is the time to take advantage of what the local parks and playgrounds have to offer. Many of us are so stuck in a workout pattern of going to the gym either before or after work and doing the same routine that it becomes difficult to break the habit. As important as it is for you to challenge your body with new and different exercises in order to break through plateaus, it's important for your mind and spirit to break free of old routines as well.
I know a ton of people who live in NYC and never explore Central Park at all. "I never have enough time" or "I'm so busy with work that I'm always exhausted" are age old excuses, not only for blowing off workouts, but also for not getting the most out of what's out there. Central Park is absolutely beautiful with various paths and walkways that lead to breathtaking views. And with all of the trees and plants, it's the closest we can get to actually breathing fresh air! It's truly a mini vacation from the stress and grind of the daily routine, including the same old stuff we encounter every day inside sports clubs.
As a Personal Trainer and native New Yorker, I've always taken advantage of outdoor workouts in the park and they've always been the most popular with my clients. It's not often that you can actually (continue reading...)
| Pace Yourself
|Justin Walker |
& Health Coach
As the summer approaches it is everyones desire to get there "six pack"(abs) out of the brown bag. While you want to look your best remember, that you can't change the last 8 months in 2 weeks. Start now and work at a pace you can maintain in a healthy, fun, realistic manner.... make a lifestyle change.
Contact Justin Walker and set your pace for healthy fun.
Central Park, The Only Gym You'll Ever Need
|Joshua Margolis Personal Trainer, Group Fitness, Pilates Yoga, & Nutritionist|
This is an expression that we often use with our clientele to explain that everything they do inside the gym, they can do outside. More times than not, it will be more challenging for them outside rather than in anyway. A staple of our philosophy is No Equipment Necessary. Using your natural surroundings to your advantage, using nature and what's out in the park as resistance, assistance. Overall, making the workout exciting and fun is the goal.
We've all been inside a gym, they all look the same, not the most aesthetically pleasing venues. Grey walls and floors, the cold hard steel feel of Nautilus equipment, none of this is appealing or desirable to be around. Conversely, outdoors we have the green grass and trees, the smell of the fresh air, the sounds of the birds. The two are incomparable. Your disposition and your state of mind is in such a better place when you're outdoors than when you're surrounded by four walls, a ceiling and a floor.
There's no substitute to your body adjusting to the natural environment, whether it's sunlight, rain, or cold. In extreme weather temperatures, whether hot or cold, your body has to adjust accordingly. An example of this is when it's really cold out. Your body has to regulate its internal temperature at 98.6. In order to do that, all your systems have to function and work that much harder. In order for those systems to work and function that much harder, you're burning more energy. If you're burning more energy, in turn, you're burning more calories. Conversely, when it's hot outside, your body has to regulate and cool your temperature to keep it in and around 98.6. Again, in this situation, you're burning more energy, and in turn, more calories, not to mention sweating profusely to keep it at that core temperature.
At Mind Over Matter, we offer an array of assorted activities and classes from the one-on-one training session to a boot camp class for all levels. Those that do it, swear by it. Some even work throughout the entire winter, regardless of snow or freezing cold temperatures.
All you need is a pair of sneakers, a bottle of water, and appropriate workout attire. No inordinate initiation fee or monthly gym charge that's deducted automatically from your credit card. Just man versus environment, the way nature intended.
Joshua Margolis knows outdoor exercise. He does both group classes and one on one sessions.
| Three Simple Rules...
Michael Schletter Personal Trainer & Group Fitness instructor
1. Journal your workouts! Keeping track of your workouts allows you to see progress, even if it's not in the mirror.
2. Work out early in the morning to keep your heart rate higher throughout the day, burning more calories by doing absolutely nothing extra!
3. See a trainer to learn how to do Olympic lifts and add a few to your routine to increase your overall fitness level and burn more fat.Micheal Schletter
will not only provide you a high-intensity training session, but will also explain the benefits of the exercises you are doing.
| Don't Be A Cardio King/ Queen!
Bryan Ortiz Personal Trainer
If you truly want a bad a*^ body you have to do strength training.
Strength training burns more fat, builds lean sexy muscle & keeps your metabolism revved up long after your workout is over!
Learn more about Bryan Ortiz
and how he can help you get those lean muscles you've been going for!
| Jump Rope- The Ultimate Cardio?
Clients frequently ask me, "what is the most effective form of cardio for weight loss?" The makers of bikes, treadmills, and ellipticals all have slick ads to convince you that their brand is the secret to fat loss, and that their products are worth several thousand of your hard earned dollars. These products do have some real benefits. Indoor bikes are a lifesaver for people with injuries who can't yet do weight bearing activities, and running (on a treadmill or outside) is a great way to burn calories while preparing for sports and life. However, I ask you to consider the merits of a humble piece of equipment: the jump rope. At just $30-$50, a well made jump rope can give you at least as good a workout as your gym's $3,000 treadmill.
Personal Trainer & Group Fitness Instructor
According to LiveStrong.com, a 150 lb person burns approximately 750 calories per hour jumping rope, while a 200 lb person burns approximately 910 calories in the same time period. When was the last time you hit those numbers by running or biking? While no one will start out jumping for an entire hour, minute for minute, the jump rope can help you burn fat faster than almost any other fitness tool. In addition, because most people jump intermittently, the jump rope offers all the advantages of interval training over steady state cardio, including a greater afterburn once your workout is completed. Ultimately, the "best" form of cardio for any given client is not the one that burns the most calories; it's the one they enjoy and will do consistently! So if you love swimming, or rollerblading, or biking, go for it and ignore the naysayers who throw calorie statistics at you. But if you want to relive some childhood fun and go for that maximum calorie burn, get out an old jump rope and give it a try.
Enjoy these benefits & more with Lisa's unlimited boot camp class. See the schedules here. Classes begin April & May!
| Need More Time In The Day For Exercise
Roya Sarraf Personal Trainer,
Health Coach, & Nutritionist
Most of us these days have trouble fitting in our daily routine of working out. I know
I know we all wish there was more time in the day but unfortunately there isn't. Many clients and friends
often ask me this question- "How long will it be before I notice the effects
on my body when I stop exercising?" My answer-Muscle strength may hold steady for as long as
three to six months. But endurance decreases with in two weeks, so if you tried your
usual cardio workout now, it would already feel harder. Plus, if you follow the same diet,
you may gain weight (and look less toned) because you're burning fewer calories. How to
fight the decline? Research shows that you can maintain your strength by doing just one-
body weight session a week. And squeezing in some cardio-even if it falls short of the ideal
three-to-five-times-a-week schedule....it will also help keep the extra pounds away.
Roya Sarraf is ready to help you become more efficient in the gym with an effective fitness program
|Refer Your Favorite Fitness Pro |Let new clients find them here. NeighborhoodTrainers is looking for great trainers and instructors in Manhattan, Brooklyn, Queens, Staten Island, & the Bronx.
"I'm thrilled to report to you that I am working with a great client from neighborhood trainers who contacted me within my second month on the site. So, THANK YOU. It works!" -DW