September 2011

In This Issue What is Your BMI?

 Refer A Trainer 

Please Welcome to the



Phillip Tomlinson  

Personal Trainer, Health Coach,

Group Fitness & Martial Arts Instructor 


 Roya Sarraf 

Personal Trainer, Group Fitness Instructor, & Health Coach   


 Troy Clobes

Personal Trainer  

& Group Fitness Instructor  


 Jarrel Watkins
Personal Trainer


Eric Gallant

Personal Trainer 


Kettlebell Korner  


Steven Oberfest Personal Trainer, Health Coach, & Nutritionist

I remember when the Kettlebell was first introduced to me about 10 years ago. Looking at a cast iron weight that resembles a cannonball with a handle, I wasn't sure what to do with it. Once I became familiar with the basic movements and felt my heart come out of my chest while performing a simple swing, it was clear that I stumbled onto something great! Traditionally, we have been taught to separate cardiovascular training from strength training. The Human body was created to be strong, fast and flexible. Traditional "gym" training isolates each of these components, while Kettlebell training integrates components of strength, speed and flexibility.



Stop wasting time! You can complete a full body workout that includes cardio in 30 minutes. The workouts are composed of multi joint compound movements (using more than one muscle to perform a single movement). Due to the high intensity of training, your body burns more calories faster and longer compared to a low intensity 90 minute workout. This is a great bonus for the busy New Yorker with no time to waste.



Kettlebells are the ultimate home gym, which can also be taken on the road easily. Most NYC apartments can't accommodate a full set of weight and an elliptical trainer. All you need is a 6 by 9 area, one Kettlebell and you can have an intense, fun and effective workout. Due to the momentum and inertia created during use, the Kettlebell works multiple muscles at once and is functional fitness at its finest.



When you work out with a machine you are forced to move in a predetermined path of travel and can never correct any strength imbalances. Dumbbells have a tight center of gravity and mainly targets major muscle groups. A Kettlebell workout offers a different workout compared to machines or free weights. Kettlebells are oddly shaped with its mass off center, requiring an individual to recruit more stabilizer muscles which mimic real life situations.



There is a learning curve that comes with Kettlebell Training and it can't come from a book or DVD. To get the most from Kettlebells, every beginner should take 3 private lessons from an expert just to learn the basics. Even the most basic of Kettlebell movements can provide a full body workout (including strength and cardio) within minutes.



In the 1700s Kettlebells were used as counterweights for Russian farm equipment. As Russian farm workers began working with them they became a favored fitness tool. Soon the Russians powers were not the only ones using them, military and Special Forces began training with them. In recent years, various athletes, celebrities and motion pictures like Rocky have helped spread their popularity.


Contact Steve for more information about working with Kettlebells 

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As the summer closes, don't close the door on fitness.  Cesarina, Meredith, and Steve have some great ideas to keep you moving.  Plus, the "Dirty Dozen" and a BMI calculator!   


This month begins the beginning of our second year of publishing the monthly newsletter.  Thank you to all of our readers over the past year and welcome to our newest.  If you want to access a previous issue, some are now available online.  

Please "Like" us on our home page. It takes less than 5 seconds. You can also share the newsletter on Facebook or Twitter by clicking the buttons above. That's a couple of calories burned right there. Thanks!

Healthy regards, 


The Countdown  


CesarinaPaula  Personal Trainer & Group Fitness Instructor


Do you have about 10 minutes to spare?  Then do this three-move challenge to get your heart rate going and feel your muscles burn.  This challenge is definitely a toughy, even for my most advanced clients.


The challenge is simple. You're going to take three exercises, the bodyweight squat, the push-up and the abdominal crunch, and do 10 repetitions for each, without rest in between each exercise. Then proceed to do 9 repetitions for each move. Then 8, and so on until you get down to 1. Again, no rest periods!  By the end of this challenge, you would have completed 55 squats, 55 push-ups and 55 crunches.

To increase the intensity, perform a more advanced variation of each exercise, such as the pop squat, single leg push-up, and the reverse crunch. Or increase the starting point from 10 to 15, even 20!  I guarantee you, you'll feel the burn!


         Contact  Cesarina to schedule your free 30 minute consultation or fitness assessment.  Start counting down now!

selfimageFlexibility - how "open" are you?      
meredith stewart

Meredith Stewart Personal Trainer, Health Coach, Pilates, Yoga, & Group Fitness Instructor

If you find yourself feeling tight in your joints, achy in your lower back, or just plain stuck, setting aside a few minutes a day to stretch your body can make a world of difference. Follow these simple stretches at the end of your workout, or even at your desk during your workday to reap the benefits of great flexibility!


Stand to the side of a chair, so that you can rest your right hand on the back of the chair. Place your RIGHT foot in the seat of the chair so that your leg is extended. Lean forward with your body and reach toward your toes with your LEFT hand. It's important you reach with your opposite arm so you get a true hamstring stretch. Touch your leg or toes wherever you can, on the "edge of discomfort." Focus on your breath and take 5 deep inhales and exhales. Repeat with the other leg and arm.


Next, sit in the chair and cross your right ankle over your left knee, so that your right shin is parallel to the floor (or close to it!). Use light pressure with your right hand on your right knee and lean forward with your body until you feel a stretch in the outside of your right hip. Hold for 5 deep, full breaths then switch legs.


If you add these 2 simple stretches to your daily regimen, either at the office or after your workout, I guarantee your flexibility will improve and your hips, legs and low back will feel better all the time!  I specialize in not only a thorough strengthening in my workouts, but also attention to a proper cool down to increase your flexibility.  Be in touch! Meredith Stewart 215.837.4621

Learn more about Meredith or simply contact here to schedule your free fitness assessment.  

dirtydozen The Dirty Dozen   

The Environmental Working Group, an advocacy nonprofit, 2011 rankings for the "Dirty Dozen" list of the 12 fruits and vegetables that are most contaminated with pesticides.


1  Apples
2  Celery
3  Strawberries
4  Peaches
5  Spinach
6  Nectarines- imported
7  Grapes - imported
8  Sweet bell peppers
9  Potatoes
10  Blueberries- domestic
11  Lettuce
12  Kale/collard greens

Consider using the advanced search function  to find a Nutritionist or health coach to find out about the "Clean 15". 

refertrainerRefer Your Favorite Fitness Pro

Do you like your trainer or instructor?   


Let new clients find them here. NeighborhoodTrainers is looking for great trainers and instructors in Manhattan, Brooklyn, Queens, Staten Island, & the Bronx. 



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!