In This Issue

 What is Your BMI? 

 Refer A Trainer   

Best of Manhattan 2014 for Personal Trainers
Please Welcome to the


 Rachel Shasha      Efren Alvarez



Roya Sarraf


"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

chrisExploring NYC's Personal Training Gyms:

Julian Walker Studios
by Chris Granville



Tucked away on the top floor on East 31st Street is a hidden gym of a gym called Julian Walker Studio. After stopping off for a bit of a cheat meal at Shake Shack in Madison Square Park I headed up to see the studio and have the opportunity to meet Julian.

Exiting the elevator I found myself in the hallway that connects the two room gym and was warmly greeted by Julian. As he gave me a tour we began in the larger of the two rooms that houses the majority of the equipment and includes everything a trainer would require. Weights, bells and racks are in abundance as are other usual suspects such as TRX and Slastix ropes. Moving through the studio you walk through the hallway that has bathrooms with showers, towels and water all available for trainers and clients. The second room has additional equipment including cardio and ample floor space for bodyweight and core exercises.

 The studio feels clean and professional and by being on the top floor has lots of light. Julian only allows six trainers to use the space at any one time, so overcrowding is never an issue. Other amenities such as a sound system are available as well. Trainers are welcome to bring their clients for a small fee and no membership fees are charged. Julian offers an atmosphere where they can work with their clients while keeping a keen focus on their fitness goals.

Any trainer would do well to look towards Julian Walker Studio when thinking about space to work in this part of town. With a full complement of equipment and an inviting space it's easy to see why a number of folks are using the studio for their clients. And by keeping the focus on helping people improve their level of fitness and reach toward what they aspire to achieve the studio is geared toward getting results. I enjoyed meeting Julian and getting a chance to see the gym. And the next time I'm at Shake Shack I might have to stop in afterwards to see Julian and atone for my cheat meal.


 Have you visited Julian Walker Studio?

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! 


Want more? 


"I thought neighborhoodtrainers 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  

Working off all of the Halloween candy is about to become a hot topic for many people.  Fun size candies can pack 70-110 calories each.
Get out in front of the issue with an appropriate fitness program for your needs. Quickly find personal trainers, fitness instructors, and nutritionists to helpUse our new side by side trainer comparison feature! 

This month Brett, Lisa, and Jim have some fantastic, wide-ranging healthy advice.  Our gym scout Chris Granville visits Manhattan's Julian Walker Studio.
Plus, we have a new feature: Fitness from a teen athlete's perspective with Alex Discolo.  This month is about late night eating traditions.   

Happy Halloween!
P.S. For daily fitness tips and advice, Like us on Facebook  
brett Live A Life Without Limits  

Yep, this used to be me...


From 1991-2005 I served as a New York State Court Officer.. It was a job that I was ultimately dissatisfied with. I never felt like I was 

contributing to the betterment of society..and I certainly didn't have a passion for what I was doing. I had a passion for fitness and helping others achieve their fitness goals.. so one day I said, "I don't want to do this anymore"..So in July of 2005 I resigned.


"I didn't just want to change my life, I wanted to change the lives of others."


Today I am a highly skilled fitness professional with a proven track record of transforming lives - 15 years and counting. I began studying fitness and received my first certification as far back as 1999. While working as an officer I took on a part-time job as a trainer and it became clear to me exactly what my life on this earth was for. To live life by giving back and showing others how they can live a life without limits.. When you change the way someone's body moves or looks you bring them up, you make them feel good about themselves, you give them joy...I already had a degree in education and I knew I just I just wanted to help many someone's as I could..  


Getting to where I am today has been a slow building of skills and understanding of how the body works. Years and years of ongoing study, always increasing my knowledge of fitness, nutrition and coaching. Now I help others live a life without limits with skills that are forged in science, and honed with experience...


Today I am doing what I authentically love to do and what I authentically see as the most valuable thing I can offer with the knowledge and wisdom that I have..


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"I've been a health & fitness coach for more than 15 years and have helped scores of clients reach their fitness dreams without getting injured along the way. I can do the same for you". - Brett Cohen



By James Fantone. Personal Trainer


Ever try to strengthen your hamstrings without weights? Here is a good exercise for hamstrings. Not only does it really challenge your hamstrings, but it works your glutes and core at the same time. Now, that's my kind of exercise!


Ok, so for starters, get a 55 centimeter physio-ball and lie down on the floor with it. Put your heels and ankles on the ball and lift up into a bridge from shoulders to feet. Remember, the ball's job is to throw you down on the floor. Don't let it! Be ready! Once you get your balance, begin bending your knees and pulling the ball toward you.


Try to push your hips up as high as you can while pulling your feet and the ball in as far as you can. Then slowly return to the start position, but don't go all the way down to the floor.

Start with a couple of reps if it's very difficult. Keep practicing until you can do it for at least 15 reps, at least 2 sets.

Fun, huh?

lisaThree Ways to Eat Kale- Even if You Don't Cook

Fueling your workouts is a vital part of reaching your fitness goals.  But many overworked New Yorkers barely have time to shop for healthy food, let alone cook it!  Kale is a superfood in so many ways: it's  .  So when health articles advise you to eat "protein at every meal", trying kale is one great way to do that!


1) Kale chips - try NY Naturals (made right here in NYC!) or Rhythm Superfoods (all organic and based on seeds not nuts, so they're perfect for people with food allergies).  Of course, if you're really adventurous, you can make your own, but many store-bought varieties are amazingly healthy.


2) Green smoothies - people who've never tasted a green smoothie are usually very intimidated by the green color, but green smoothies don't taste like grass!  Yes, they do have leafy green vegetables like kale, romaine lettuce, or spinach, but the main ingredient in any good smoothie is fruit.  Bananas, apples, or pineapple make a green smoothie sweet and juicy.  For a super creamy and nutritious smoothie, choose a cholesterol-free base like almond milk, coconut milk, or coconut water (not cow's milk).


3 ) Fresh-squeezed veggie juice - while canned juice doesn't have much food value, fresh squeezed juice is a great source of vitamins, minerals, enzymes, and phytonutrients.  You can choose a green colored juice (like a celery/cucumber/kale/apple blend) or one that's vibrantly orange.  In juices that look orange, the main ingredient is carrots and perhaps apples, but they can hide some kale or other greens in it, too.


Why is kale the star of the vegetable kingdom? "It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese."


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

alexTeens & Late Night Food Traditions

By Alex Discolo


After spending the past two days in Atlanta, Georgia, I've gotten to see the types of eating habits here.  More than where I live in New York, there are multiple fast food options on every corner.  Having easy access to fast food makes it more likely that people will end up eating there.


Another reason fast food has become so attractive to people is because of its cost.  Last night, after going to a football game, I found myself hungry with only a few dollars to spare for a meal.  First thing I saw was one of Atlanta's most popular eateries, Waffle House.  Just driving 10 minutes from my initial destination I passed at least five Waffle Houses.


Their most famous combo meal includes waffles of your choice, fried eggs, toast, ham, bacon, sausage and hash browns for only seven dollars.  As a teenager, this is extremely attractive to me, because I get a lot of food for my money.  Another reason I found myself eating there was that it was the only thing open at 10pm.  With limited healthy options that are inexpensive, the amount of money most teenagers have and the shorter hours of accessibility to healthy food choices gives more reasons for me to choose fast food. At that hour of the night the diner was packed with teenagers.  If every Waffle House was filled the way mine was and there seemed to be one on every corner, imagine how many teenagers were eating fast food late at night.


Not only is it a bad choice for their health on that one occasion, but also for teens, this trip becomes a tradition.  After every late night sporting event the teams and other students would meet up there for a late night snack.


Food becomes a tourist destination for those visiting. While in Atlanta the few things I "had to do" were try Chick-Fli-A and Krispy Kreme. Cities are identified by the food that they have to offer.  Having friends from other cities coming to visit me in New York, their first question is often similar to "Can you take me to Max Brenner's and Baked By Melissa?" No city is ever recognized by a restaurant with healthy food.  After eating unhealthy for the first few hours I was in Atlanta I had no motivation to try to eat healthy for the remainder of my trip.


I believe that a lot of teenagers have this mind set. They believe that if they already haven't eaten healthy there is no point to continue trying.  The saying of "Ill start tomorrow" quickly changes into "I'll start when I get home".  Not only is this a negative mindset, which lacks any motivation, but also now you have to work off all of the unnecessary unhealthy food you've eaten in the time before you start your healthy eating.  More people need to realize that unhealthy food is something to stay away from or even have once in a while.   Traveling is no excuse to stop eating healthy. Just because you are going somewhere new, doesn't mean you have to eat everything in that city.  While fast food may be easier and more convenient to obtain it is important for teens to keep a healthy and balanced diet.

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