In This Issue

 What is Your BMI? 

 Refer A Trainer   

Please Welcome to the



David Zabinski  Melissa Carter 


   Yan Lipelis        Gabriel Blanco
 James Lee                      Rui Li 
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"Loved the site - made it very easy to find a trainer offering exactly what I was looking for."-GR
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chrisExploring NYC's Personal Training Gyms:

Mid-City Gym
by Chris Granville



 Ever wondered where the likes of Lou Ferrigno, Hulk Hogan, and Arnold have come to train when visiting New York? I was excited learn the answer to that question and have the chance to visit the historic Mid-City Gym when I had the opportunity to meet with longtime owner Vince Consalvo.


We met at their 42nd Street location, the larger of the two Mid-City sites, and the first thing I noticed as I entered from street level was the size of the club. Housed in a vast open space with soaring ceilings I was quick to figure that the gym wouldn't lack in equipment. Finding a seat at the juice bar Vince gave me a friendly hello and after offering me a drink - which I politely refused because, well it was about 15 degrees out and I was still freezing from my walk over - began to tell me about the gym's long history.


Vince took over the reins at Mid-City in 1989, but the gym itself has been in business since 1962 making it one of the longest running gyms in the country. A pioneer in the New York City fitness scene it was one of the first gyms to offer Hammer Strength equipment and CrossFit training and is one of a few to offer full tanning services. Simply put, Mid-City is one of the largest, most complete, independent gyms in town. No wonder so many famous faces (and bodies) have favored their clubs when looking to workout.



A tour of the fitness floor confirmed that there is an impressive array of equipment to be found. Free weights and benches found in three separate locations is a particularly nice touch. The layout is mindful of how people actually use the gym and the many cardio and strength machines weave their way through the space in a logical fashion. Lastly, an open space reserved for activities such as CrossFit, plyometric and body weight exercises that is perfect for trainers to work with their clients can be found.


Mid-City welcomes independent trainers and has a mix that frequent the gym working with clients of various ages, injuries, goals and fitness levels. As expected from a club of this caliber day lockers and towel service can be found in the dressing rooms and the area near the juice bar serves as a casual gathering place for members and trainers alike. Mid-City offers everything needed for trainers and clients to reach their goals, but it also has a rich history that makes it truly unique. Given the long list of fitness celebrities that have walked through their doors you just never know who you might bump into when you go in for your next workout!



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Previous Articles 


Hype Gym
Work Train Fight

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. 

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! 


"Neighborhood Trainers is an excellent resource. As someone who values fitness, but does not want to spend a lot of time looking for a trainer, this site gives me the convenience - and accuracy - of quickly finding a qualified trainer in my area. The site is easy to navigate, complemented by a lot of helpful information. Definitely a great destination for trainers, and people interested in hiring a wellness professional."


Snow days are great days to go to the gym.  Exercise first and then enjoy a movie on the couch later.  You'll be glad you did.  If you are getting a delayed started to your New Year's resolution, don't panic.  It's not too late.  Personal trainers, fitness instructors, and nutritionists are here to help you get started.   Leo and Phillip are your guru's of the month with some fantastic exercise and heart healthy advice.
For other daily health and fitness tips, follow us on Facebook.  This month Chris visits one of NYC's most storied gyms, Mid-City.
Stay warm!
P.S.Like us on Facebook  
5 Things to Know Before Starting a Fitness Program


NYC Personal Trainer



Everybody wants to get in shape!  To be in great shape and have a beautiful  body is the dream of many men in women. It's human nature to want to feel good about yourself and want to improve your self esteem. It's amazing how much valuable real state the idea of having a healthy, lean and muscular body occupies our minds. 

                         Advances in technology has made it possible for people to have easy access to a lot of information regarding fitness and how to get in shape. It can be confusing and overwhelming to choose how to find reliable information these days. I see people relying on all kinds of different sources such as magazines, internet articles and websites, books, your fit friend at the gym, etc. 

                         I noticed that people have more questions than answers when they start doing their research about how to get in shape: what is the best type of training? When will I see noticeable results? Should  I be  eating whole grain bread?  Is CrossFit a good for me? What's better : spinning or Personal Training? These are just a few of the question I'm asked everyday.

                        After you read this article you won't have the answers for all of these questions But you will have a solid idea and directions regarding what it takes for you to get in shape: These are the 5 basic things you should know before you start any kind of fitness program.

                          list Define your goals: This says it all - know what you want. Be very specific here- the more details you have  the better (my experience shows that it helps if you write things down).  When it comes to fitness, it's important to visualize and have a good idea of what exactly you want to accomplish:  Look good in a wedding dress, lose weight or reduce body fat, , to increase strength,  to get a more muscular chest or to rehabilitate a muscle or movement post trauma,  pre and post natal etc. Defining your goals is a crucial first step and will help determine the length and the financial cost of your fitness program. 

                         Budget : like everything good in life there is a cost involved with your fitness project. Once your goals are well defined , you should understand there will be costs you will be facing: I'm not talking just about money, but you will need to take a look at your schedule and reserve time for this activity ( as far as the workouts are concerned ) - you will need: comfortable clothes that allow movement, a good pair of sneakers, a gym membership (this is optional  depending where you live if weather allows you can exercise pretty much anywhere) , to consult and hire a good professional ( highly recommended especially if you never worked out or belonged to a health club or don't know much about nutrition ) a good professional can definitely save you time, money, not to mention promote safety  performing exercises with correct form avoiding potential risk of injuries from working out by yourself. So figure it out time and money that you want to invest on yourself. You must take into account: how aggressive your goals are and be sensitive that everybody responds to exercise in a different way - for example: some people lose a lot of in their first month of their exercise regimen - others don't. Please be patient and allow time for your body and mind adjust to the new life style. My suggestion is to commit for a minimum of 6 months to a year so you can get a solid foundation on  your program.

                         Hire a good professional: This is a big one. Now that  you know what you want and have an idea of how much you want and can spend, it's time to choose which way to go as far as exercises, gym, personal trainer, which classes to take etc.The key here is to do some home work and research. Based on your budget you will make a decision of how much to invest on a gym membership that offer classes and personal training. My suggestion will be to hire a professional personal trainer if you never exercised before. If you haven't been in the gym before, chances are that you will be overwhelmed with the amount of equipment and classes that your club offers.   You will probably waste a lot of time, energy and even get hurt in the process of figuring it all out. I have been working in the Fitness industry for over 15 years and have worked pretty much in every position there is to work in the gym.  I can't tell you how many people give up on their membership either because they lose their first month enthusiasm ( too bored following  the same old magazine routine designed for someone else ) or because they pushed to hard during an advanced class that was not appropriate for their fitness level.

                       When hiring a personal trainer, check his/her references (make sure your trainer is nationally certified by a reputable organization), watch him or her working with their clients and check if you like what you see, talk to other members in the gym (usually members know who are real good and who are not), have a conversation with your prospect trainer and see if they have a good eye contact , firm handshake and ask him or her to show you programs for some of his clients. Of course you have to stick to your budget but please don't make a mistake to chose your trainer  by their price tag alone. A lot of good trainers are also good business people so most of them - especially independent trainers will work with you to accommodate your budget - ask for options: if you can pay by session, by packages, monthly, if there are referral opportunities. It's your budget - make it work. Once you find a good trainer, stick with him or her - we all know how hard is to find good professionals in any area.

                         Nutrition is key:  We all know that nutrition is important, but how important? Well, very important - a whole book could be written on how nutrition influence your fitness program. What you need to understand is that if you are interested in getting results you must adjust your nutritional needs to your exercise program goals demands. I will not go on great detail here because but I had to mention nutrition and its importance - when thinking about exercising and getting in shape - nutrition will account for at least 40% of the equation or a lot more depending of your fitness goals.

                        Commitment : if it was easy everybody would do it! The hardest part of any project is to start. Once you figure out the information above - make sure to stick to it. It takes a lot of hard work to put together this project and it's entirely up to you how successful you will be at end. Do not be discouraged by set backs or slow pace results, try to avoid comparing yourself to everybody else and make a good use of your time in the gym, park or wherever you chose to exercise. Without consistency of good work ethics - you will not see the desired results. Much like in life, in fitness you have to practice good habits often in order to let go sedentary unhealthy habits. It's a process - it takes time but it's totally possible - as far as your workouts: work hard and consistent, you don't have to have a ' mission impossible workout ' everyday.

 Remember please to be kind to yourself and respect  your body and mind limitations. You are getting in this journey to get healthier and promote your well being - As much as I hate fitness cliches, this one comes to mind as I type this: your fitness journey should be more like a marathon - NOT a race. Pace yourself, be committed to your goals, take it serious but have fun and enjoy what you're doing. Be courteous to your fellow members and be mindful or your space in the gym. I hope this information helps you on your decision making regarding your fitness. Until next time.


 Tell us what you think

phillipYour Heart Will Thank You For This
phillip tomlinson


 NY Personal Trainer



"There you go again."

 Yes, this was a dagger to the heart if you were on the other side of those words from Ronald Reagan.  But politics aside, while it's a sure bet you're interested in protecting your heart, the chances are you may not be doing as good a job as you think.  And, well...

There you go again.

 Yup, the likely scenario is that you may be going there again and again - having too much of a good thing until, well, it becomes a bad thing.  It's called omega oil and, with a heart-healthy adjustment, you can avoid throwing a monkey wrench into your best efforts.

  For sure, omega fatty acids are good for us, but there's a wrinkle and it's no ordinary one.  It turns out, the western diet - awash in too much omega 6 - mainly in the form of processed foods loaded with refined oils - has been wreaking havoc on our health.

For some perspective, studies suggest thatomega 3s and 6s - known as essential fatty acids   because our bodies can't produce them - protect against, Alzheimer's, type II diabetes, brain degeneration and heart disease among other maladies.

Omega 6 fatty acids tend to increase blood clotting and cell proliferation as well as inflammation.  And, if that red light is going off, it should.  Although inflammation is a necessary component of the body's immune response, too much omega 6 means too much inflammation.

The result?  Eventually, the very things we're trying to protect ourselves against: Diabetes, coronary heart disease, obesity, arthritis and, well, you get the idea.

Many scientists believe that before processed foods became such daily staples, our omega 3 and 6 consumption were about equal.

Today, they conclude, the omega 6:3 imbalance is anywhere from 20 to 50:1 - a far cry from the suggested 1:1 to 5:1 ratio.

The fix?  Make the following adjustments to your diet:

  •      Avoid processed foods, since they are the main sources of primary refined fats like canola, soy and corn oils, margarine and shortening.
  •      Consume lots of cold-water fish such as salmon, sardines, herring, bluefish mackerel and cod - all rich in omega 3.
  •      Consume unprocessed oils like extra virgin olive oil.
  •      Eat meats from grazing animals and eggs from free-ranging chickens.

 And, as for omega 3 supplementation, many experts believe nothing is as potent as a 500-milligram capsule of krill oil.

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