In This Issue

 What is Your BMI? 

 Refer A Trainer   

Best of Manhattan 2014 for Personal Trainers
Please Welcome to the


    Henry Chan        Jose Esquea


Brian Fuller

Jasmine Graham


"I have been on this site for a few years now and have gotten several serious clients. Close to half of my business has come from this wonderful marketing tool. Just a couple of training sessions will pay for an entire year on this website so it's pretty much a no brainer. "

"I thought neighborhood trainers was a fantastic resource - I'm so glad I stumbled across it in my googling! - and I've already shared the site with several friends."- Marie

antonioKickstart That Cardio

By Antonio Myrie, NYC Personal Trainer


Bruce Lee made it cool. Chuck Norris made you cringe. Jean Claude Van Damme made it sexy. I'm talking about kicking! Yes, whipping that leg at the head of a bad guy, snapping that foot, making him spin around 360 degrees and fall into a useless heap. However, unbeknownst to even we followers of the way of the warrior, kicking can also burn major calories while conditioning several areas of the lower body and abdominals.


For example, the roundhouse kick is a basic kick, always used in kickboxing programs, and capable of toning you up like you wouldn't believe. One common variation of this kick is to stand in a basic boxer's stance but instead of having your hips squared, you turn them so you're positioned in more of a side facing stance.


Using the hip as the trigger point, you raise the leg (firing the obliques), keeping the lower leg bent at the knee, and as your knee raises to the point to that it's parallel with your hip, you snap that leg outwards (activating the quadriceps and triggering the glutes) looking to make impact with the instep (i.e. top of the foot).

Retract the foot by 'hooking' it back towards the glutes (targeting the hamstrings) while bending the knee, then placing it on the ground, landing gently on the ball of the foot before placing the heel down (activating the calves). Now try doing 30 to 50 of those kicks quickly, maintaining a constant speed from the first kick to the last. Next perform the same kick set with your opposite leg.

Ok now repeat two more times per side! That's 300 kicks and, if done correctly, approximately 50 to 75 calories in 5 minutes! 


The goal is not to kick hard, just fast and most importantly, correctly.

Leave a comment

chrisExploring NYC's Personal Training Gyms:

Gramercy Pilates
by Chris Granville



Not too long ago, on what must have been the hottest day of the summer, I ventured down to Gramercy to meet with Ernie Fossa and Tommy Reichling, owners of Gramercy Pilates NYC. As one would expect when I arrived there was a small group session taking place with a young woman instructing the class on a row of reformers. Certainly this was nothing out of the ordinary for a Pilates studio. However, after being warmly greeted, Ernie, Tommy and I began to chat and I started to realize that there is a lot more going out at Gramercy than one would expect from a straightforward Pilates studio.


The first thing that struck me as unique about this studio was when I met Ernie and Tommy themselves. Ernie initially opened the studio with a focus on Pilates and soon after brought in Tommy who has a strong background in personal training and kickboxing.  The combination of these two approaches has added a new dimension to the studio's philosophy. The result is a hybrid approach to training that combines Pilates, kickboxing and traditional personal training techniques. Once we walked through the rows of reformers we arrived at a space at the rear of the studio that houses boxing body bags, free weights and cardio equipment. Their signature class involves an hour long session split into one part kickboxing class where their clients get a combined cardio and overall toning workout followed by a Pilates session where they work on an intense focus on specific muscle groups. The approach provides a terrific overall workout and is unique in combing these two types of exercise into one class. It also allows for a greater diversity of their cliental as the personal training and kickboxing attract clients, often young men that might not otherwise consider a Pilates studio.


However, despite the uniqueness of their hybrid training techniques, Gramercy stills keeps it's credentials as one of the city's top Pilates studios. They have recently begun offering a comprehensive teacher training program that includes a 44 hour mat certification, a 68 hour equipment certification and 345 in studio hours. Offered four times a year with a flexible schedule the program integrates anatomy, biomechanics and movement as a forward thinking approach to Pilates instruction.


Private Pilates teachers and personal trainers are welcome to bring their clients to Gramercy for a reasonable fee. Changing and rest rooms are provided in addition to lockers and a full kitchen area.

As with any fitness studio the success of the clients rests on the knowledge, dedication and passion of the instructors. After meeting Tommy and Ernie and hearing about the unique approaches and techniques they've worked to develop it's clear that anyone training at Gramercy Pilates NYC will benefit from their fun and effective program. I look forward to following their future success and even getting there to take a class or two.


 Have you been to Gramercy Pilates?  Tell us about it


Previous Articles


Fitness Results
Steel Gym

Titan Fitness 

Atomic Total Fitness 

Core Fitness 


Tribeca Health & Fitness 

Velocity Sports NYC
Fit Factory  

Chris Granville is an ACSM certified personal trainer. A former NCAA Division 1 and professional athlete, he's a managing editor in book publishing and lives in New York City. 

referRefer 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.  

 "My newest client, I trained again this morning, was singing neighborhood trainers praises... google brought her to the site, she loved it. She said she googled personal trainers and her zip code."-Amanda


I am so excited to share this blockbuster 4th anniversary issue!  Yes, NeighborhoodTrainers has been helping people find the perfect trainer for the past four years.  Thank you!!!!
The fall fitness recommit is here.  Lisa, Adam, James, Caitlin, Antonio, and Brett have some excellent ideas to help you focus..
Do you need help planning your activities? Search our  personal trainers, fitness instructors, and nutritionists. Can't decide? Use our new side by side trainer comparison feature! Please share this newsletter with friends using the Share Buttons at the top.
This month Chris visits Gramercy Pilates.
Let us know your favorite article.  Thanks for reading!
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adamBegin Burning Belly Fat Now!

Body fat?!?  You got what?!?  No way.  I don't believe it.  Let me guess, you want to tone up the arms, get stronger and loose five to ten pounds of body fat.  Right?  That's not surprising because no matter where you are on the body fat continuum you want to lose more of it.  When was the last time you heard someone say, "Damn I'm just too thin I'd like to have some cottage cheese on my thighs."?  It just doesn't happen.  Funny thing is how specially designed your body is to gain fat.  Millions of years of evolution have made it so.  Fat keeps us alive in times of famine.  Fat feeds and ensures the growth of the brains of infants.  It's intrinsically linked to the evolution and survival on the human race!  It even pads your seat a little.  Quite useful stuff.  


Nevertheless, people don't like it and want to be rid of it.  They just can't imagine what they could possibly use it for and they will do anything - even get an operation to have it sucked out of their burgeoning skin folds.


Why go to those extremes when you can simply follow my simple plan and begin burning your belly fat right now!  Hello!?!  This is not a diet nor are the following nutritional guidelines.  Below is a list describing a lifestyle in which one avoids the things that promote fat gain while engaging in behaviors that promote fat loss and lean body mass.

So here it is in no particular order, The Way to Fatlessness!

  1. Drink only water
  2. Sleep 8 Hours a Night
  3. Eat Lots of Green Vegetables
  4. Eliminate, Sugar, Carbohydrates, Fruit Juice, Most Fruits, Alcohol and Fake Sweeteners
  5. Walk 1/2 Hour to 1 Hour Every Day
  6. Lift Weights

That's it.  It's that simple.  If you can stick to this you can not be fat.  Every time you deviate from this you are getting fatter.  Period.

Staying Motivated on Off Days

By Caitlin Venedam, Personal Trainer


caitlin Rest days and recovery are SO important for your body to progress. That's why your rest days are REST days, not OFF-DAYS! Off days implies a free-for-all, but a REST day reminds you that you're still moving forward. Remember, it's all just part of the process. And as the weather begins to change, so do our schedules and energy. Suddenly, it gets much harder to choose to lace up and go for a run instead of meeting some friends for a boozy brunch! Here are a few ways I like to keep motivated and keep on keepin on - especially on my rest days!

  • Keep your goals in front of you! Decide your ultimate goal and a goal for the week. Then write it down and put it somewhere in your house or office at eye level. I like to keep mine on a white board on the back of my door or my refrigerator that way I see it ALL day!
  • INSTAGRAM and TWITTER: we all invest so much time into social media that we forget how to use it to our advantage. Start following some fitness related accounts.
    • @PlatinumFitnessNYC
    • @fitness_meals, @workout.videos, @fitnesspageforall
  • Keep things in perspective. Chart your progress throughout the week / month. Keep a calendar or dry erase board where you can map out your workouts. Having a plan makes a HUGE difference between having goals and doing them. Establish long term and short term goals. Busy schedule? Put reminders and alarms in your calendar.
  • Accountability even when your trainer isn't around! Don't be afraid to talk about your goals and accomplishments with family, friends and coworkers. When someone says, "Hey, did you lose weight? Say "Hell yeah! And I'm just getting started! 5 more lbs to go!" Every time they ask how your progress is going or how many miles you ran they're holding you accountable, so don't disappoint!
  • Show off your hard work! Whether you ran your first mile since grade school, followed your plan for the week or crushed that PR in your last marathon, post it to social media! You'd be surprised how much support you don't even realize you have! Plus, high fives count even if they're virtual!
  • Let your progress make an impact on the world! I recently learned of an amazing app called Charity Miles. Whether you're running a marathon or taking a lunchtime stroll through Central Park, your miles earn donations to your favorite charities. With many to choose from, I typically donate to the ASPCA while I teach my morning bootcamp classes, and Wounded Warrior at night!
  • Take photos to document your weekly or monthly progress. No one has to see them but you! Week by week we don't always see our changes. We may feel them, but let's face it, we all want to look great AND feel great. Since we see ourselves a hundred times a day, it always takes us a few weeks later than it takes those around us to notice a visual difference. It may be a harsh reality at first, but you'll thank yourself in the end!
  • Leave a comment
james The Definition of "Insanity" 

"Insanity: doing the same thing over and over again and expecting different results." - Albert Einstein The definition of insanity is going to the gym for "insert time frame" and not getting results.


How are results measured?

*How your clothes fit

*Increased energy


*Strength gains

*Improved Posture

*Improved Sleep etc.


Top reasons people fail to reach their fitness goals

They don't have a good plan A GOOD plan, accompanied by specific, believable, challenging yet achievable goals. This is SCIENCE. There needs to be a deficit in order to lose weight. 3500kcal/7 days = 500kcal  The more muscle you have the more calories you burn. The deficit must come from changing 2 factors: Current eating habits and increasing your activity rate. Activity rate: if your main objective is rapid fat loss you have no business sitting down and working out or performing isolations movements either. IE; bicep curls/preacher curls with a belly(Bros) Giving a body part it's own day IE: chest day is primarily used for bodybuilding. Not fat loss. You need to perform compound movements.


This is the most effective use of your time FULL body movements. High intensity interval training. IE. squats,deadlifts, squat curl over head presses, Burpees with push-ups, renegade row to push up to deadlift to curl to overhead press. Etc. High intensity interval training. Here's an example of a routine: Do each group of 3, 3 times and move on to the next group. Rep schemes can be 10,15,20. Use challenging weights! Squat curl overhead press Bent over row  Plank  DB lunges DB Eccentric sit-ups  DB/KB swings 30 seconds  Mountain climbers 30 seconds  Russian twists 30 seconds  Free weights are your friend and will get you faster results - learn how to use these tools. They set unreasonable expectations  "To lose 30 pounds in a month" A good goal would be 1.5-2lbs lost per week.

Don't set yourself up for failure 

They believe results come overnight Argghhhhh. This is a process. Nothing worth having in life comes easy. You didn't get overweight overnight right? So give yourself time. They don't correct their nutrition habits This seems to be my clients BIGGEST problem. You can't out train a bad diet.  You are going to be eating until you depart this Earth better to develop a good relationship with food. Eat clean-er. -lean protein  -complex carbs -avoid excess sugar -avoid processed foods -prepare as many of your own meals as possible  - go easy on the alcohol They don't get adequate sleep.  How fitting for the city that never sleeps.


They don't train effectively

Effectively means the BEST use of your time to meet your goal. If your main goal is fat loss and sculpting act accordingly. That means ditch the mundane, repetitive cardio routine.  Our bodies grow accustom to certain movements.

Try running laterally on the treadmill,jogging backwards,do sprint intervals. Ditch the typical fitness class at the big box gyms. Zumba,dance and yoga are great in combination with resistance training.  Working out is not supposed to be a punishment. Movement is life. Find something you like but also find something that WORKS. Don't be scared to lift weights ladies! You don't have the testosterone in your body to "bulk up". Google an image of an endurance runners body and Google an image of a sprinters body.


They overtrain

This is especially true for people that seem to hit a pleateu.  Overdose and overdo it. Get burnt out and then sick and fatigued, slow and steady beautiful people. Be ego-less Get help! There are people out there willing and able to help you navigate the madness.


Find someone you click with. It will save you time(your must valuable asset).

You will learn what works.

You will ensure you perform the exercises properly. Invest in your health and it will pay you back in dividends.

What do you think? 
brettYou Left Without a Map 

You wouldn't walk through the wilderness without a map! So, how can you expect to reach your health and fitness goals without one??

ATTENTION: The 3 reasons the average person never reaches their health & fitness goals are:

   1.   Not having the knowledge of how to put a complete training program together.

   2.    Not having a workable plan of action that integrates all the components necessary for your success.

   3.    And not have the support systems that a coach provides to help you make the lifestyle changes necessary to not only achieve your goals, but also to maintain them for life!


Get Results That Stick

Chances are you already started that journey.. Maybe you belong to a gym and maybe you've even used a trainer here and there.. That's fantastic.. But have you learned the foundational principles of health and fitness that will last you a lifetime or are you just going from workout to workout? 


After 4 - 6 weeks on most conditioning programs the results you get will start to plateau. And even if they don't, chances are you could be getting better/faster results with a new training method tailored to your goals and abilities.


"I've been a health & fitness coach for more than 15 years and have helped scores of clients reach their fitness dreams without getting injured along the way. I can do the same for you". - Brett Cohen

lisaThe Kettlebell Shoulder Press

All kettlebell moves help build strength, balance, coordination, and bone density.  The kettlebell shoulder press also helps improve shoulder mobility while toning the shoulder muscles (deltoids) and back of the arm (triceps).  Before trying the kettlebell shoulder press, you want to master the Wall Slide (standing with your back to the wall, keep your wrists glued to the wall while you go through the full range of motion on a shoulder press without weights).  If your wrists are a long way away from the wall, you're not quite ready to do any overhead pressing, whether with dumbbells or with kettlebells. 


A month or two of shoulder stretches (and maybe getting a massage) will be time well spent.  But if your shoulder mobility is good (evidenced by a great Wall Slide), you're all set to press!  Having some basic kettlebell experience (such as with the squat or farmer's carry) is also a good idea before you try taking kettlebells overhead.

To perform the kettlebell shoulder press, start in the "rack" position.  (Hold the bell against your forearm, with your palm facing your upper chest.)  The whole move looks almost like a dumbbell shoulder press, but with rotation on the way up.  Grip the kettlebell handle tightly, and slowly turn your hand as you press overhead, so that your palm is facing AWAY from you when you reach the top.  On the way back down, don't passively let the weight fall.  Really control the kettlebell's descent by going slowly (it helps to imagine you're pulling down from the ceiling, like on a "lat pulldown" machine).


Leave a comment 


 Lisa Snow is a Manhattan personal trainer with over 7 years experience helping clients with post-rehab, chronic pain, and disabilities.   

heartrateLearn 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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"I thought neighborhoodtrainers was a fantastic resource - I'm so glad I stumbled across it in my googling! - and I've already shared the site with several friends."- Marie