December  2012 

In This Issue


 What is Your BMI? 

 Refer A Trainer   

Please Welcome to the


 Personal Trainer & Health Coach


Sheri Newton

Personal Trainer & Health Coach
Nutritionist & Health Coach
Exploring NYC's Personal Training Gyms
  By Chris Granville
Atomic Total Fitness

Perched above a caf´┐Ż in the heart of Midtown Manhattan is Atomic Total Fitness, a private training studio. It's on the fourth floor of a former residential building, and climbing the stairs, I was reminded strongly of visiting a friend's apartment-a feeling that was reinforced by a warm greeting from Atomic's founder, Adam Shuty.


Atomic's emphasis is on a focused, one-on-one training experience. Adam, who has a background in college athletics and over ten years of training experience, is well known in the New York fitness community, and most people who come to Atomic do so for the express purpose of working with him. It's worth noting, however, that as an alternative (or addition) to one-on-one sessions, trainer Lisa Snow leads customized group fitness classes for Atomic clients.


Adam founded Atomic in 2009. In the years since, he's discovered that it provides not only the opportunity to focus deeply on his clients' needs, but also a forum to express his philosophy that good health is the first step towards a more fulfilled life.


Atomic is a bright, clean, well-organized space, and it certainly isn't lacking in equipment. There are numerous options in weights, kettle bells, and racks. Hooks in the ceiling allow you to set up TRX. There is a collection of boxing equipment, medicine balls, and many other options that make for creative and engaging workouts.


In addition to the more traditional workout equipment, Atomic has a room dedicated to Gyrotonic equipment. I spoke to one of the trainers who is certified to use these machines, Kathy Alcoba, and she informed me that these custom-built machines use a pulley system to allow users to stretch and strengthen muscles while simultaneously stimulating and strengthening connective tissues in and around the joints of the body.


Atomic also offers all the amenities you would expect to find at a private studio: a clean locker room area, towel service, and a space to store your gear.


Adam has built Atomic based on his expertise and years of training experience, and the studio is centered around his work as a trainer. However, it's constantly evolving-there are now group classes at Atomic, and more trainers beginning to work in the space alongside Adam.


I'm looking forward to seeing how Adam continues to grow his studio and expand into new areas of fitness. No matter what, though, I have no doubt that the core of Atomic will always be Adam and his dedication to a holistic approach to training that helps people improve their outlooks and their lives.

  (Leave a comment)


Last month: Titan Fitness


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.  

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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.  
"I have been a trainer for over 5 years. I worked at the busiest Equinox in Manhattan. When I left I was looking to expand my business and joined a few sites promising me clients. I signed up with 3 different companies throughout my 2 years being independent and none delivered what they promised. I came across Neighborhood Trainer and spoke to Glenn ( CEO ) First, I was shocked I was able to reach him directly and so easily and how nice he is. He was very thorough and pleasant that I had to try it and it was the best decision I ever made. His site is the most effective and productive site for acquiring clients. Since I signed up 3 months ago believe it or not I got 5 new clients - THIS IS UNBELIEVABLE AND AMAZING TO ME. I cant believe I went from 8 sessions per week to 18 sessions per week and not only did I gain new client base but Glenn called to check on me, this is PRICELESS TO ME !!! You just feel he cares about his business and he has earned my respect. This site really works - Dont waste your time with another company this is the ONE!!! I made more money with this site than any site out there - IT SIMPLY WORKS !!!!! YOU MUST TRY IT OUT OR SOMEONE ELSE WILL STEAL YOUR CLIENTS !!!!"-EL


As you start to hone in on your New Year's Resolutions, the best thing you can do is to have a plan.  Nine out of ten resolutions fail.  Give yourself the best chance for success with a plan to achieve your goals.  Whether your fitness resolution includes strength training, running, pilates, yoga, dance, martial arts, walking, proper nutrition or something else, NeighborhoodTrainers fitness professionals are here to help.  Brett, Roya, and Phillip have some great advice to get you started.


PLUS, this month in "Exploring NYC's Personal Trainer Gyms",  Chris visits Atomic Total Fitness in Midtown Manhattan.

Thanks for reading.  Please share it with the buttons up top.
Happy Holidays!    
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8 Healthy Holiday Survival Tips 
Roya Sarraf Personal Trainer, Nutritionist, & Health Coach

As the holiday season quickly approaches, the focus often shifts from weight loss to the inevitable question of how much weight will be gained during the months from November to January.  Few people find solace in the fact that most weight gain is overestimated during these final months of the year, and instead concentrate on methods to lose as much weight as possible in the shortest amount of time.  The following tips will assist you in making informed food choices to combat potential weight gain while still making the most of the upcoming holiday festivities.  


1. Indulge in vegetables. Before digging into that big meal, start out by consuming raw vegetables with a low-fat dip. Vegetables are rich in vitamins, minerals, and fiber, and naturally low in fat (until smothered in cheese or salad dressing). The fiber in the vegetables acts as an appetite suppressant by making us feel much fuller, while consuming fewer calories.  


2.  Enjoy a snack before eating any large  meal.  Most people save all of their calories or food choices for that one big "special meal".  What happens?  They eat until almost physically sick and unable to move off of the couch.  In addition, when allowed to get so hungry, higher fat foods that perhaps would not normally be chosen become the first priority.  A simple snack of cereal and milk, crackers and cheese, or even some almonds an hour prior to the big meal can make all the difference.  At the very least, you will not be able to eat as much at dinner.


 3.  Have a glass of water.  Many people confuse hunger pangs  with thirst.  When around food, the urge is usually to eat.  However, having a calorie-free beverage prior to any meal will assist in determining whether you were really craving the chocolate cake or just in need of a cool, refreshing glass of water.


 4.  Talk, talk, and more talk.  It takes approximately 20 minutes for the brain to realize that the stomach is full.  Within that 20 minutes, a lot of food can be consumed.  So, take your time and enjoy the company around you as you eat.  You may find that your eyes were bigger than your stomach . . . and that you need a to-go bag for your unfinished plate!

 5.  Exercise before.  Believe it or not, exercise is actually an appetite suppressant.  So, if you take a brisk 30-minute walk prior to eating your holiday meal, chances are that you will not be quite as hungry as you thought you were.  Reason?  The body begins to break down fat during aerobic exercise greater than 25 minutes, liberating it into the bloodstream, where it is used by all the body cells to sustain the energy for the walk.  Think of exercise as a method to feed your body the fat you were trying to rid from your thighs or stomach.  However, refrain from the mindset of 'no pain, no gain'.  Just because you exercised, it does not mean that you need more to eat. 

See the last three...

(Leave a comment)


Contact Roya to learn more about staying healthy after the holidays!





LowGICartier: To Your Health
phillip tomlinson
Phillip Tomlinson Personal Trainer, Martial Arts Instructor, Nutritionist



Oh, Santa Baby!

Hey, 'tis The Season To Be Jolly when the images can be pretty heartening.

And if you're thinking French this Holiday Season, well there's nothing wrong with reaching for the finer things in life.

Cartier if you please or, should I say, if you can. And, then again, who's to say that if Santa climbs down your chimney with one of these super-sparklers from Louis Francois Cartier you wouldn't instantly feel like a million dollars when you step out.


But -- before getting ahead of ourselves here -- you know there's only one thing that can really keep you feeling your best, and it's at the top of the list of the finer things in life.

Yup, you guessed it, your health. And since it's the Holiday Season and you may be dead set on Cartier, let me add another Cartier to your list:

Jacques Cartier, another Frenchman. The one who brought an-oft-overlooked nutrition jewel to the Americas back in 1536.

Yes, cabbage -- the other Cartier -- is a-jewel-of-a-powerhouse that, according to research, can improve your health and add years to your life. To put things into perspective, just consider these key links to this cruciferous vegetable which has long been used as food as well as medicine:

It is a potent source of natural antioxidants which can help minimize oxidation, thereby limiting cell damage and inflammation.

It has been found to play a significant role in lowering cholesterol and triglycerides.

Can help steel us against cardiovascular illnesses.

Red cabbage in particular was found to contain some 36 anthocyanins -- phytonutrients that are believed to help fight various cancers. Among them, cancer of the prostate, bladder, breast and colon.

A pretty good bargain for food on the cheap which, as one story has it, was fed to laborers to keep them healthy as they built the Great Wall of China.

If you are averse to eating this nutritious vegetable, you can avail yourself of its healthful benefits by taking cabbage pills which have been shown to be effective.

May the Cartier tradition -- Louise's and Jacques's be yours in good health this Holiday Season and beyond.

(Leave a comment)


Phillip Tomlinson knows many other ways to help you feel like a million dollars.  Get in touch with Phillip today.


healthyfoodThe Ultimate Workout for the Ultimate YOU!


Brett Cohen
Personal Trainer

In my two previous articles: A New York City Personal Trainers' Guide to Gym 'Jive'-Part 1 and Part 2, I discussed common terminology that one is exposed to in a gym environment or when working with a fitness professional. Part 1 focused on different pieces of equipment you may typically see in a gym as well as terminology used in the programming of exercises. Part 2 covered terminology that's used when referring to
conditioning different energy systems. This last piece in the series will put it all together for you in a workout format.
What's Great About...
If you want to; move better, feel better, or look better then this program can get you there...and fast. This high-intensity interval training circuit is designed to torch fat, define your chest, abs, arms, and legs and send your fitness level soaring. With 24.5% of New York residents obese and a whopping 58% overweight...we need all the help we can get..
The Plan...
The plan of this program is to take you through all seven primal movement patterns:
Squatting, Lunging, Bending, Pulling, Pushing, Twisting, and Gait. It will have you moving in all three planes of motion: Sagital, Frontal and Transverse planes. Many exercises have you combining upper and lower body movements for a "big bang" effect.

Perform 1 set of each exercise for 30 seconds without rest. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Rest for 2 minutes after you've completed 1 circuit of all 10 exercises. (10 stations: 30 sec. on/30 sec. off.)
Note: Each on of these exercises has progression and regression. It is important that followers of the program be "qualified" for each of these movements/exercises before attempting this workout. It's far more important to have movement quality rather than movement quantity.
**Every athlete begins with a proper warm-up. Each session begins with the follow before the strength part of the session begins.
1. Tissue quality (using a Tiger's Tail or similar massage stick and Foam Roller for Self-Myofascial Release.)
2. Tissue length-(stretching tight muscles that are causing pain or causing inefficient movement in the body and contributing to poor posture.)
3. Joint Mobility-(exercises designed to improve the mobility or movement of the ankles, hips and thoracic spine)
4. Tissue Readiness-(this 'active warm-up' series is designed to improve dynamic flexibility, joint range or motion, dynamic stability, and prepare the body for the movements to follow)
5. Stabilizer Activation/Pre-Hab-(exercises specifically geared to improve the strength of muscles that support the shoulders, hips and torso so as to decrease the potential for injuries while improving performance and appearance) This is a proactive approach to fitness and injury prevention.

 (See the full article here)

(Leave a comment)



Brett Cohen is the founder of Integrated Training Systems a 

fitness & wellness company located in New York City. He holds a Bachelor Degree in Education, is a C.H.E.K Institute Exercise Coach, Holistic Lifestyle Coach, and Golf Performance Specialist, as well as National Academy of Sports Medicine Personal Trainer, and Titlelist Performance Institute Golf Fitness


VideosExercise Ball Workout Videos 
Rachel Shasha Personal Trainer
NeighborhoodTrainer Rachel Shasha was recently part of a video series of exercise ball workouts for Howcast.   Through these videos, Rachel will show you quick and effective ways to use a Bosu Ball and a stability ball. You are sure to find these 1-2 minute videos helpful and motivated.  
I, for one, am proud to say that Howcast found Rachel through NeighborhoodTrainer.com.  One of the many ways NeighborhoodTrainers helps fitness professionals get noticed.
Want more?