February 2012 

In This Issue  What is Your BMI?

 Refer A Trainer   

Please Welcome to the



Germain Phanord 

Personal Trainer &  

Group Fitness Instructor


 Malcolm Henry

Personal Trainer & Health Coach 


Dohn Solis   

Personal Trainer & Health Coach 


Jordan Bellish  

Personal Trainer  

& Martial Arts Instructor 


Bethany Snodgrass

Personal Trainer


You Lee Rodriguez  

Personal Trainer 


Manny Garcia 

Personal Trainer  


Bob Desena

Personal Trainer


Quenton Lindstrom

Personal Trainer  


Andrea Partland

Personal Trainer


Chris Costa

Personal Trainer


David Slagt

Personal Trainer


Roody Dallemand

Personal Trainer


Claudia Godi

Personal Trainer 

& Group Fitness Instructor


Geo Chang

Personal Trainer & Nutritionist


Trevor Swaine

Personal Trainer 

& Group Fitness Instructor 


"What should I eat?" 

Andrea Shasgus Parkinson Personal Trainer
I am asked this question repeatedly by new clients, friends and acquaintances.  I always find myself a bit flummoxed by the quick and simple answer I know is expected of me.  I find myself resisting the temptation to say something ridiculous like "Poppy Seeds!  That's it!  You just eat Poppy Seeds all day every day, and you'll be AMAZED. Just don't forget to floss."  The silly response sits in my mouth like a truffle begging for ingestion. But this question and others like it deserve far more respect than a flippant comment. The earnest desire to understand how to fuel our bodies appropriately is welcome and needed in our culture of expanding waistlines and junk food marketing campaigns. Those of us who are not now obese, or even overweight often have to fight the urge to allow our appetites to expand with the rest of society's.  I wish I did have a quick and easy response.  But I don't, because sustaining a healthy weight is rarely quick and never easy. 

There are, however, some simple tips to keep in mind again and again...and again.

YOU CAN'T BUY IT:  I am not a fan diet products. Any plan that requires you to purchase meals is not teaching you how to fend for yourself.  The newest book by Dr. Whoozis that tells you to eat as much as you want of ___________ is making money for a publisher.  And when you find yourself lingering by the fat burning section of your health food store, ask yourself if you really think that this product was manufactured and shipped for the results it promises.  Or is this product simply part of a business model designed to make as much money as it can from a vulnerable market base without accountability? 

LEARN TO LOVE MOVING YOUR BODY:  Yup, I'm a trainer.  I believe that the right fitness plan directly and indirectly addresses many health issues.  Some of us want to hone in on perfecting a time in a race, some want efficacy in dealing an with an injury or illness.  Thankfully there has been a recent spate of articles on the benefits of exercise for nearly everybody from the 18 year old co ed to the 78 year old who is recovering from a stroke. If you are reading this, chances are you are already aware of the numerous benefits of just moving your body, aka, exercise. 

EXERCISE ALONE WILL NOT DO IT:  Don't get me wrong. A consistent, challenging and balanced exercise program will have you feeling a lot better about your shape and health as you tone up and build greater endurance. Vowing to hit the gym or the track five times a week will certainly burn some calories, maybe enough to work off a pound or two, but if you are looking for ten pounds or more, focusing on nutrition and creating the appropriate calorie deficit is key.  Which brings me to the question we began with.  "What should I eat?"  The answer is "whatever you want, but less of it."

PORTION CONTROL:  Even those of us who try to eat well often need a reality check as to exactly how much we are really eating vs. what is closer to an appropriate amount of food. So here's a tip:

Get a child sized plate like this one:
(Read the Full article)

Our lovely First Lady has made it her focus to change some of the U.S.'s eating habits by eliminating the all too familiar Food Pyramid that was heavy on starches and creating Choose My Plate, which gives vegetables and fruits as the largest portion on the dinner tray. 

Contact Andrea to for more healthy eating and fitness tips. 



Did you go for the dark chocolate yesterday? February isn't just about acknowledging your sweetheart, but also your own blood-pumping heart.  Take good care of your heart and spend more quality time with your sweetheart.  This month, Lisa, Phillip, Andrea, and Ausar will show you how.   Sweeeet!

P.S.Like us on Facebook  

friendsLearn to Manage Your Cravings in 2012 
lisa neilsen
Lisa Neilsen Health Coach, Nutritionist, & Yoga Instructor

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it.  Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. (Read the whole article)

Contact Lisa to learn more about her 5 session Sugar Craving Jump Start Program or schedule a free 30 minute phone health consultation. 

lowimpactEat Gold And Enjoy Superhuman Health
phillip tomlinson
Phillip Tomlinson
Personal Trainer, Group Fitness, Martial Arts Instructor, & Health Coach


So, may be Christopher Columbus knew what he was talking about when he said "Gold is the most precious of all commodities; gold constitutes treasure and he who possesses it has all he needs in this world."

Not quite.

Ever heard the saying "health is everything?"

I'm sure you already know that if we don't have it, we have absolutely nothing. Zero.

Turns out this may have escaped good, old Columbus because, while he found that precious metal he so craved, he also overlooked something known as "gold of the Incas" - a power food so sacred that the ancient Incas believed it made their warriors superhuman.

Simply put, while Columbus plundered, he also blundered. That's because he set about destroying fields of Inca gold and made it illegal for the Indians to cultivate their precious "mother grain" or "chisaya mama."

Well, thankfully, the "mother grain" or "gold of the Incas" survived and, today, South American Indians still consider it an essential part of their diet.

If you haven't guessed, I'm talking about quinoa, a super food capable of helping you achieve superhuman health.

What's so great about quinoa?

Everything, it turns out.

For starters, it has been called the ultimate power food - supplying your body with everything it needs: protein, carbohydrates, great fats, vitamins, minerals and fiber.

(Read the full article)


Contact Phillip for some tasty ways to prepare quinoa visit

Phillip offers flexible 30, 45, and 60 minute sessions to fit exercise into your busy schedule. 

scott Stretching is a Must Do

Ausar Paumam'ki
Personal Trainer & Health Coach

Stretching is an important part of any fitness routine and should not be excluded. There are many benefits to increasing flexibility and muscular balance which stretching promotes. PNF stretching or proprioceptive neuromuscular facilitation is a modality that is used in conjunction with any corrective exercise routine.Living in modern day society with the advent of technology it becomes more and more difficult to get up and move. Because we live in a linear world of repetitive movements that shake us out of our natural intended motions; we develop muscular imbalances. These imbalances decrease our range of motion and decrease our quality of life by decreasing our ability to be independent. How many times have you asked someone to scratch your back? As we age this dependency on others increases, naturally as it may be, we still need to maintain our semblance of freedom. Stretching will keep us younger and help reduce the aging process by giving us range of motion to complete daily tasks that we overlook as youths. Many people over the age of 70 have problems with sitting and standing which are necessary activities in our lives. These issues can be prevented through daily stretching which will reduce muscular imbalances that cause this muscular atrophy and weakness. Increase flexibility can improve artery function, lower blood pressure which will increase your metabolism. Yes! Stretching helps achieving an optimal weight. Stretching will also increase your circulation bringing more oxygen to your muscle fibers and removing waste byproducts from muscle fibers. In other words stretching cleans the body and rids it from things that get in the way of your success.

PNF stretching is the fastest and most effective method of stretching. It is the type of stretching that is often used in yoga asana (movements) which is why yoga is so effective at increasing flexibility and longevity (continue reading) 


 Learn more about Ausar and Qi Gong.  Ausar offers 30, 45, 60, & 90 minute sessions. 

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! 


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.  


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