We Won!
Best of Manhattan 2014 for Personal Trainers
 
In This Issue
 

 What is Your BMI? 

 Refer A Trainer   

 
Please Welcome to the
Neighborhood   
 

 

 

Darryl Freeman         Javier Garza 

 

 
"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
 

rayThe SQUAT & PRESS     

Written By Ray Dente
Owner & Fitness Coach
Get Fit With Ray

 

One of my favorite exercises hands down is the "squat & press". Why? It's one of those fundamental exercises that when done right has many benefits for both beginner and the advanced. The "squat and press" is just that, a compounding movement which requires you to combine both a body squat with an overhead press all within one movement. For beginners, the press can be done with a light medicine ball so to develop both cardio and muscular endurance, especially if you are new o fitness. And as you develop, become more comfortable after progressing, you can start adding weight with light dumbbells, body bars, even move up to olympic bars as you become stronger. The "squat and press" is one of those core exercises I incorporate into both my fitness assessments with potential clients, and is also included as a warmup my clients do prior to our workouts so to warm up shoulder and knee joints, and to warm up the cardio engine. 

 

What parts of the body does the squat and press work?

Many muscles at one time in fact, this is why it is also a great way to work your cardio engine. Because the heart needs to pumps oxygen to muscle fiber from head-to-toe. Expect to work your entire lower body meaning your legs (thighs, hamstrings, calves) and glutes (the butt, aka: backyard) when dropping down for the squat portion of this exercise. Upon the time you begin to squat upwards back to a standing position, your body then starts to recruit and contract its core muscles, engages your spinal erectors as well as your cardio engine given the effort and exertion within the movement. As you elevate upwards and back into the standing position, your body then start the press portion of the exercise which is shown in the video. Additional to shoulder work, the body also recruits the triceps (back of the arm) and upper pec's (chest muscles).    

 

What are the benefits?

Lets start with total body conditioning, improvement of leg strength, upper body press strength, core strength, low back/butt and mental strength. For those who do not have hours to train and need to maximize their time and effort, this is the exercise for you. Additionally, the "squat and press" helps to develop your individual squat routines as well as any press movements if you choose to do them separately. The "squat and press" because it recruits lots of muscle fiber will also force the body to burn more calories, which also means calories from fat. And given you are training head-to-toe vs. isolating body parts while training, your body will need to feed much more muscle for recovery, so your need to eat/feed the body better will improve. As will your ability to sleep. I call the "squat and press" a sleeping pill. Give them a try, you'll understand what I mean

 

See a demonstration video or leave a comment

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! 

 

Want more? 
awake

 

Find us on Facebook
Follow us on Twitter

Find more great articles on the blog
logo

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.  
  
I am excited to tell you we received a Best of Manhattan for Personal Trainers award last month! Go ahead, search our  personal trainers, fitness instructors, and nutritionists. Plus, Ray, Lisa, and James have some awesome exercises to get you ready for summer.  


This month Chris visits a new Upper East Side spot, Remorca Fitness.
  
Healthy Regards!
Glenn
P.S. For daily fitness tips and advice, Like us on Facebook  
JamesThe Push Up                                    
 
By James Fantone
NYC Personal Trainer

My favorite functional exercise is The Push up! Once you've mastered the stability of the Push up, you can move into so many functional training options safely. You can do mountain climbers, bear crawls, incline push ups and much more. Learn perfect Push up form and conquer the world!

 

FUNCTION: In engineering, a function is interpreted as a specific process, action or task that a system is able to perform.

(Source: Wikipedia) 

SYSTEM: Is a set of interacting or interdependent components forming an integrated whole. (Source: Wikipedia)

 

Ahhh Functional Training! So here we are Functional Integrative Training, my specialty. Let's look at a typical functional exercise; the Push-up.

 

The push-up is a great example of a functional exercise.  If you've ever gotten up off of the floor, you've done one.  Now we'll learn the proper form.

This could be considered a perfect push-up because my body is held in a straight "plank" which is controlled by my transverse abdominals.  I'm only bending my arms a little, but my core is strong. The problem most people have with a push-up is they try to go too low, too soon.  Let your strength build up first by doing half push-ups. And don't let anyone tell you that girly push-ups are just as good. They are not. Even if you don't bend your arms at all, you are better off with your knees off of the floor. Then you are still using you core to its full potential and strengthening your chest/shoulder/tricep connection.  Push-ups work everything!  It's a symphony of isometric contractions all orchestrated by your brilliant brain!

 

Do you do push ups? 

lisaThe Seated Hip Stretch 
Lisa Snow  

The Seated Hip Stretch is one of those exercises that looks too simple to do any good.  Yet it is a very powerful way to improve hip mobility.  Sit on the front edge of your chair, and cross your right foot over your left knee.  Then reach both hands down towards your toes.  You should feel the stretch in your right hip.  Don't forget to repeat on the other side!   

 

Beginners may only be able to reach forward an inch from vertical; intermediate people may be able to reach about halfway down the shin; full range of motion is being able to reach your big toe with both hands.  The beautiful thing about this exercise is that you don't need any special equipment!  You can do this at home or at your desk at work.  

 

Improving hip mobility isn't just for those recovering from injuries.  Good hip mobility can: 

- Improve your running and weight lifting performance  

- Help you do more in flexibility based classes like Yoga or Pilates  

- Allow you to retain your ability to tie your shoes and cut your own toenails, even at age 70, 80, or 90  

- Reduce your risk of hip and knee injuries

 

Leave a comment

 

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

.

 

chrisExploring NYC's Personal Training Gyms:

Remorca Fitness
by Chris Granville

  

 

Not too long ago I had the opportunity to visit the recently opened flagship location of Remorca Fitness. I wasn't sure what to expect as I approached the townhouse on the block of East 64th Street between Fifth and Madison. It's in what is easily one of the ritziest sections of the Upper East Side. What kind of gym was I going to find that can claim to have neighbors such as Ivana Trump and the townhouse owned by the late Gianni Versace?  

 

Whisked up to the fourth floor via elevator I was warmly greeted by Dennis Remorca, the founder of Remorca Fitness, when I arrived. As we began a tour of the space I was immediately struck by the sophisticated atmosphere Dennis has created. The gym, like the neighborhood, is refined and stylish. A rotating series of artwork lines the walls amid a mix of custom cabinetry, plants and flowers. A kitchen area, showers and changing rooms are spacious and outfitted with high end fixtures. Large panels concealed in the wall can be accessed to split the space into smaller rooms. And they include panels of white board material so trainers can write out an exercise program in marker while working with clients. Floor to ceiling windows look out onto the tree lined block and rows of townhouses across the street.

 

But make no mistake - Remorca is not simply about feeling comfortable in a cultured space. They're thoroughly equipped with top of the line equipment that allows trainers, which Remorca allows to use the space for a small fee, to build engaging and creative workouts for their clients across an array of fitness levels, limitations and goals. TRX, Olympic weights and gymnastic rings are just a few of the pieces of equipment to be found in addition to pieces you'd expect to find. Cardio options like a Woodway treadmill are available too. A massage room located at one end of the studio is rented out to high end masseuses. And the number of trainers that can use the space at any one time is limited to ensure a boutique experience.

 

Anyone looking for space to train on the east side or anyone looking for an inviting environment to work with a trainer would do well to take a look at Remorca on 64th Street. Dennis has built a unique gym that creates a space where relax and feel comfortable as well as focus on working towards their health and fitness objectives. I wish him much success with his latest endeavor at Remorca on East 64th.

Not too long ago I had the opportunity to visit the recently opened flagship location of Remorca Fitness. I wasn't sure what to expect as I approached the townhouse on the block of East 64th Street between Fifth and Madison. It's in what is easily one of the ritziest sections of the Upper East Side. What kind of gym was I going to find that can claim to have neighbors such as Ivana Trump and the townhouse owned by the late Gianni Versace?

 

Whisked up to the fourth floor via elevator I was warmly greeted by Dennis Remorca, the founder of Remorca Fitness, when I arrived. As we began a tour of the space I was immediately struck by the sophisticated atmosphere Dennis has created. The gym, like the neighborhood, is refined and stylish. A rotating series of artwork lines the walls amid a mix of custom cabinetry, plants and flowers. A kitchen area, showers and changing rooms are spacious and outfitted with high end fixtures. Large panels concealed in the wall can be accessed to split the space into smaller rooms. And they include panels of white board material so trainers can write out an exercise program in marker while working with clients. Floor to ceiling windows look out onto the tree lined block and rows of townhouses across the street.

 

But make no mistake - Remorca is not simply about feeling comfortable in a cultured space. They're thoroughly equipped with top of the line equipment that allows trainers, which Remorca allows to use the space for a small fee, to build engaging and creative workouts for their clients across an array of fitness levels, limitations and goals. TRX, Olympic weights and gymnastic rings are just a few of the pieces of equipment to be found in addition to pieces you'd expect to find. Cardio options like a Woodway treadmill are available too. A massage room located at one end of the studio is rented out to high end masseuses. And the number of trainers that can use the space at any one time is limited to ensure a boutique experience.

 

Anyone looking for space to train on the east side or anyone looking for an inviting environment to work with a trainer would do well to take a look at Remorca on 64th Street. Dennis has built a unique gym that creates a space where relax and feel comfortable as well as focus on working towards their health and fitness objectives. I wish him much success with his latest endeavor at Remorca on East 64th.

 

 

 Leave a comment 

 

Previous Articles 

Thrive 

Hype Gym
Work Train Fight

Fitness Results
Steel Gym

Titan Fitness 

Atomic Total Fitness 

Core Fitness 

As1Fitness 

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. 

 

"Glenn Dickstein's Neighborhood Trainers has been a very valuable tool in helping build my personal training and Bootcamp business. Neighborhood Trainers gives independent trainers and their potential clients exactly what they need: an introduction. Finding clients in a city like New York can be tough, but Glenn's site makes it easy. Neighborhood Trainers offers clients the ability to search for t...
rainers by location, training style, injury expertise and many more criteria. This site definitely makes me, as a fitness professional, feel as though I stand out in a bug way. In fact, Glenn personally put me in touch with a private client I've been training now for 3 years. It is this personal attention and professionalism that sets Neighborhood Trainers apart from other similar resources. They all fall far behind. Thank you, Glenn and Neighborhood Trainers." -Jim B.