September  2012 

In This Issue
 What is Your BMI?

 Refer A Trainer   


Running the ING New York City Marathon in November? Here are 3 experts who can help you train:

Eric Gallant

Mat Gerowitz

Brett Cohen


Please Welcome to the



Adam Shuty

 Personal Trainer & Nutritionist


Bethany Perry

Pilates Instructor 


Zhanna Alekseeva

Personal Trainer & Health Coach


Kenneth Jaramillo

Personal Trainer & Group Fitness Instructor


 Nathan Smith

Personal Trainer


Lamar Mckay

Personal Trainer


Personal Trainer, Group Fitness Instructor, & Health Coach
jamesInjury Prevention 
Roody Dallemand Personal Trainer


Every year millions of Americans are injured during physical activity. Injuries can affect our bones, joints, muscles, soft tissue (ligaments, tendons, cartilage), posture and even mood. According to the definition of an injury we are fully responsible for every injury we sustain aside from someone else causing it. If our muscle-skeletal system were a separate entity from us they could theoretically bring up charges against us because we violated their rights (forced them into exercises they can't perform properly) and broke the laws of the human body.


The above statement may sound a bit facetious but in reality we always end up losing the case and our bodies usually put us on probation for some time. Our body is constantly reminding us about its limitations with signs such as pain tightness/stiffness, lack of motion and inflammation. The problem is that we misconstrue what our body is telling us. Our attitude towards our well being is usually confused in the sense that we can't understand how a little pain here and there can manifest itself into a serious issue. You hear it all the time in the gym and the conversation goes as follows:


1) "My shoulder hurts when I bench press"

2) "I can't bench press for a while because I hurt my shoulder"

3)"I stopped bench pressing for a while and started back up again, but my shoulder still hurts"

4)"I had a MRI done and I need shoulder surgery"

5)"It hurts my knees when I squat..."


By now everyone can see the pattern. The irony is that the majority of us do not heed the warnings our bodies give us.



A solution is needed to stop the vicious cycle of pain- injury- chronic injury-surgery.

The solution is simple: The participant must


1) Get a full biomechanical assessment of their body in which posture, range of motion (ROM) and body type, frame and even muscle fiber type are all assessed. Everybody doesn't possess the same combination of the above mentioned traits which leaves a wide variety on what the human body can achieve physically and even aesthetically. This also creates a set of muscle-skeletal laws that will be completely unique for every individual.


2) Maintain the integrity of the Muscle-Skeletal system.

Muscles are responsible for creating motion by contracting concentrically (shortening), eccentrically (lengthening), isometrically (holding tension with no motion to stabilize. Muscles lose their ability to do these things when they are stressed, traumatized, injured, and even if there is an electrolyte imbalance. (Read the full article...Learn more about MAT)


I hope this has provided some insight into injuries and how to avoid them in the future. For any questions or to set up an MAT appointment please contact me.



Roody Dallemand

Health Fitness Specialist (ACSM)

Muscle Activation Specialist (MAT)


leftside2Fuel Use
During Exercise
Roya Sarraf Personal Trainer, Pilates Instructor, Yoga Instructor, & Nutritionist



A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a "fat-burning zone" on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone?


Fuel Use During Exercise


You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (the exercise intensity that marks the transition between exercise that is almost purely aerobic and exercise that includes a significant anaerobic contribution; also considered the highest sustainable aerobic intensity), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. Once the intensity of exercise has risen above the lactate threshold, carbohydrates become the only fuel source.

If you exercise long enough (1.5-2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles' survival, since carbohydrates are muscles' preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the "fat-burning zone." However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.


The Bottom Line

For fat loss, what matters most is...(continued)


Maximize the results from your exercise sessions by speaking to Roya Sarraf about what's best for fueling up your own body. 



The New York City Board of Health approved a ban on sugary drink sales in containers larger than 16 ounces. Will it help? 


Whether you drink soda or not, help yourself this month with tips from Roya, Roody, Brett, Meredith, Will, & Phillip!
This is our 25th issue! An exciting milestone! 
Thanks for reading.  Thanks to all of our writers, too. Enjoy!    
P.S.Like us on Facebook  
meredith Stand Up Regularly And Avoid A Death Sentence 


phillip tomlinson
Phillip Tomlinson Personal Trainer, Health Coach, & Martial Arts

If only America's most famous bus driver, the Honeymooners Ralph Kramden, knew that researchers, as early as 1953, discovered that people like him were on borrowed time, he may not have been cooing "how sweet it is."

And, well, he may have been a worried rather than a grinning man.

Yes, Ralph's considerable girth inspired some sick jokes but, in this case, that's not what researchers were worried about.

Far from it.

Rather, what he did was the issue. And, like Big Ralph, what you do could be a big issue -- no pun intended. So big, in fact, that it may be lethal.

Yup -- a life and death issue.

Let's put it this way:

Sit for too long like Ralphie Boy, and you are more likely to die sooner than the person who spends a lot of time on his or her feet.

Of course, you're thinking, that's obvious.

But, hold your horses. Really. In this case, things aren't that simple...


(Read the rest, see the cure)



"How sweet it is... Pins and needles, needles and pins. It's a happy man that grins."


There's no sitting when you work with Phillip Tomlinson, owner of BodinSync.  A former news anchor, as well as a former track and field and soccer player Phillip knows it's better to keep moving.  Let him help you stand tall!



LowGI4 Simple Tips For A Healthy Start
meredith stewart
Meredith Stewart Personal Trainer, Pilates Instructor, Nutritionist, & Health Coach

Do you feel like every diet works for a while but no diet works forever? It's true. We automatically define a diet as having an endpoint. We say, "I'll deny myself this and that until I lose the weight, then I'll eat what I want." In this way, we set ourselves up for failure. I'm in the business of wellness...not diets. As the "Live Well Resource," I'm a guide on the journey to wellness. Here are a few simple concepts to help you stay on a healthy track. And a great side effect may just be that you'll lose weight!


1) Cut out soda (Regular AND diet! From high fructose corn syrup to aspartame, there's too much junk in there.)
2) Stop eating fast food (The best foods aren't always the most convenient. Wanna live a long life? Live with that fact.)
3) Eat those things that you KNOW are healthy foods (You cannot go wrong with kale or blueberries or organic eggs.)
4) SWEAT everyday! (That's why you're a part of the Neighborhood Trainer community!)


I know these ideas seem simple, and sometimes real life can be complicated. In my "business of wellness," I lead a 12 week teleseminar focused on living a LOW GLYCEMIC INDEX Lifestyle. I think education is the most powerful tool for living healthy. If you're ready to learn more about the chemistry lab that is your body and to experience a paradigm shift in the way you think about food, I'd love to have you join me. Click here to find out more: 


Make this fall the season you finally feel truly healthy! 


 Email Meredith to schedule a complimentary phone call to get all your questions answered and to get yourself registered. Only 4 spots remaining! 

Class starts late September. Packages start at $110/month.
 friendsA New York City Guide to Gym "Jive"
Brett Cohen
Personal Trainer & Group Fitness Instructor


Summer is nearing its end. The kids are back in school. It's time to get back to you and head back to the gym.The gym can be an overwhelming place and the terms used in a gym can be like learning a foreign language. Whether or not you choose to use the services of a fitness professional or go it alone here is some basic terminology that can help you along with the process of fitness and maybe even help you define how you'd like to spend your time in the gym. Having an understanding of some basic fitness terms can help you make sense of your workout.


 * Resistance Training: Sometimes called weight training or strength training, it is method of conditioning designed to increase muscle endurance, strength, size or power. It can include equipment such as: machines, free weight (barbells, dumbbells, kettlebells, cable machines), resistance bands, and your own body weight.
* Barbells: A barbell consists of a rigid bar ranging in length from 4 to 7 feet with either disc plates that are slid onto the ends to obtain the desired total weight (adjustable) or a (fixed) barbell where the weight is already welded to the bar. 
* Dumbbells: A dumbbell is consists of a rigid bar about 14" long with disc plates that are slid onto the ends (adjustable) or (fixed) where the weight is already welded to the bar. Dumbbells can be used independently or in pairs or equal weight.
 * Kettlebells: Much newer on the gym scene (at least in the U.S.) is the Kettlebell. This diverse tool developed in Russia in the 1700's resembles a cannonball with a
handle. The advantage to using a kettlebell over dumbbells or barbells is do to its unique shape that allows it to be used to perform more ballistic exercises because the weight is often moving in a swinging pattern.
* Cables: Cables can also be classified as "free weights" because they allow for three dimensional movement patterns, especially when standing up. The cables connect to various handles on one end and to the weight stack on the other. Cable pulleys that are adjustable can be fixed to any height allows for a variety of exercises and movements, often replicating those used in sport.
* Exercise: A movement using bodyweight or external resistance such as: dumbbells, barbells, cables or machines.
* Combination Exercises: Two or more exercises linked together with a clear pause between each exercise or movement. e.g. Cable Backward lunge with horizontal row.
* Strength Complex: A strength complex consists of several exercises or lifts pieced together in a chain. All the repetitions of one lift are completed before moving onto the next lift/exercise. The weakest or most challenging of the exercises is the limiting factor in determining the load selected for the entire complex. A strength complex is most often performed with dumbbells, kettlebells or a barbell.
That's enough for now.. More to learn in part 2.
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 Instructor.

roya You're Only as Strong as Your Weakest Link



William Wright

Personal Trainer


Assessing yourself is key to building the components of
your program design. To progress in any fitness goal you must first make sure your muscles are working efficiently. You're only as strong as your weakest link. It is important to understand and process your weak points in order to achieve optimal success in your personal fitness goals.

To identify your weak and strong points you must first assess yourself or get the professional assistance of a trainer. (like me!) Its time to create a baseline or starting point! There are sooo many fitness assessments out there to choose from but only two major types...Performance or Functional based.

Performance based assessments are based on ones overall abilities. ex how many push ups you can do in a minute or how fast you can run a mile.  Functional based assessments are based on kinesiology. (the way the body moves and how the muscles work)  To make it easier to understand: If you can't squat correctly what makes you think your run or spin are efficient? 
Muscle moves joints. Any weak or inefficient movements will create imbalances that don't allow your body to work at optimal performance, taking away from your workouts or training programs and leading to injuries.  Both assessments should be done and progression tracked.

Note: let's not forget it's still important to have an updated health screening.
Find us on Facebook
Follow us on Twitter

Find more great articles on the blog

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 think I made a good choice, thanks to your website. I'm looking forward to starting our sessions.  I heard from him a within a few hours after sending him initial email. We set up an assessment and everything. Very professional." -AB


Independent feedback from one connection

Client:"I have heard from all of them and I'm training with Rudy already."
 Trainer:"I think we're a good match, he's very interested in things I Specialize in." RR



Want more?