Best of Manhattan 2014 for Personal Trainers
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John Pepito


Caoimhe Dui


 Chad Canter


""We met for an initial consultation and she is going to start training with me on Friday. She will be the second client who found me on Neighborhood Trainers!"- Noelle


lisa Step Up for A Healthy Heart


We all know that part of having a healthy heartis getting enough cardiovascular exercise like walking, running, swimming, or cycling.  But the winter weather makes it tough to run or ride a bike outdoors, and most people can only do so much treadmill before they die of boredom.  While there are many excellent indoor cardio options, the most overlooked are the stairs in your apartment building or office building.  Here are 3 ways you can put them to use:

1) Run up, walk down - this approach is great for people who have very little time to workout, and want to get an intense "interval" style workout.  Walking (not running) on the way down allows you some active rest time so you can run up the next flight even faster.

2) Walk up, take the elevator down - this method works well for people with vertigo who may feel dizzy or unbalanced walking down the stairs.  Many people with knee injuries also feel OK walking up stairs, but may experience knee pain or stiffness while trying to walk down.  You'll still burn loads of calories going up the stairs.

3) Take the elevator up, walk or run down - many people are cardio beginners, not just sedentary people.  If you are a regular at yoga or Pilates class, but never go for a jog, or love lifting heavy but can't see yourself on a bike, you may be in awesome shape, but might still be a beginner when it comes to cardio.

If so, you'll be amazed just how challenging it is to only go down the stairs.

Everyone has five minutes, so if you've never used stairs for cardio, start there.  With patience and persistence, you will likely be able to work up to 15 minutes several times a week.


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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! 


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"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  

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Find more great articles on the blog

Your heart needs different kinds of exercise. Enjoy a bit of dark chocolate with that special someone, then show your heart some "active love" with the help of a fitness professional.  Quickly find personal trainers, fitness instructors, and nutritionists to helpUse our side by side trainer comparison feature to find your perfect trainer. 

This month Michael, Lisa, Jessica, and Lisa have some heart healthy, couple's friendly ideas.
Happy Valentine's Day!
P.S. For daily fitness tips and advice, Like us on Facebook  

The Valentine's Day Partner Warm Up, Workout, and Cool Down

 By Michael Margulies, personal trainer

When partners work out together they should make it fun, competitive and most of all, fair. Most people use different weights and have different strengths as well as weaknesses. The benefits and positive results are more than doubled. The level of intimacy, and verbal and non-verbal communication, that can happen when partners work out together only enhances the relationship.

            I have designed a workout for couples that involves both individual and partnered exercises.


The warm up

 Start out with dynamic warm-up exercises such as squats, lunges and pendulums that are both front and side so that the blood gets flowing and risk of injury is minimized.

This creates a circuit.  Examples:

Circuit 1

- 1 set of kettle bell sumo squats

- 1 set of push-ups to failure

- 1 set of TRX (or other suspension device)

Repeat these 2-3 times depending on fitness level


Circuit 2

- Ball slams with appropriate weight

- Then pick up a medium sized ball that both can handle and toss back and forth to one another conoverusly for 45-90 seconds - this can be really fun if you check your passive-aggressiveness at the door!

- Finish off with 10-15 more ball slams individually

Circuit 3

- 1 minute of plank

- 30 seconds of side plank

- Crunches followed by bicycles

Repeat 2x

 Now that the tough part is over, you and your partner should engage in mutually-assisted stretching and light massage, then the rest is up to you. (insert wink)


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 Want to learn more about individual or couple's workouts? Contact Mike today.

jessica'Back' in The Gym:  Exercising After Injury

By Jessica Milliken, personal trainer 



My first three years as apersonal trainer, I volunteered weekly inPhysical Therapy clinics.  I sharply observed doctors entangle themselves in patients with repetitive movements and teeth clenching pain.  Strengthened, they'd overrule scar tissue, and exchange stagnancy for mobility.


Unfortunately, it seemed the majority of those with back injuries didn't know the middle ground between therapy exercises and their preferred workouts.  They'd graduate from PT, resistance band in hand, and shove their sheet of a half dozen quadrupeds and planks into a drawer.

Then, they'd stop moving entirely, or three months later, try a popular new routine, like CrossFit.  By the time they got to me, they'd repeated their injuries, or added shoulder strains and tendon tears- created by avoiding use of their back.  Others were out of shape and afraid to exercise.


The reason I've always kept close to clinics is to help these scenarios.  I try to pick up where the doctor stops, so there's an open dialogue between us, and everyone is clear on the healing process.  Taking months off between PT and training can be risky.  But having a trainer who didn't ask enough questions is even riskier.  If you have a back injury, asking your PT for a trainer referral, and staying in touch with both of them about your progress is essential.


Post rehab fitness should be exciting!  Becoming functional again, and seeing how miraculous the human body is when given the right tools to repair itself, is nothing to avoid.  It's no secret how to rebuild the core and keep it healthy.  Most gyms and fitness studios have all the needed equipment like medicine balls, rows, TRX, lat pulldowns, leg presses, and Bosu's.  There are also smartphone apps now, with detailed diagrams and approximate timelines for healing.


If you have a post rehab prescription from a PT:  Talk to your trainer about your goals, use an app with diagrams to identify the injury and surrounding musculature, and track your progress together in detail- so if you aren't improving as planned- you can bring exactly what you've done, how often, and when, on paper back to your PT...  Lets get your 'back' on track.


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 "Thanks to your website, I'm starting to get back into a healthier live style. Sincerely, Joe"



Steps to Greater Cardio Health 
By Lisa Lawston, personal trainer

Take steps to better cardio health!  You don't have to run out and buy an expensive piece of equipment, stair climbing builds endurance, strengthens muscles, and will increase energy if you devote as much as ten minutes, twice a day.


Like with all exercise proper form makes the difference.

-      lift your leg high

-      place your foot completely on the step

-      push off through your heel especially if you have knee concerns  ( Note: if you push off your toes, you will work more calf muscles )

-      Shoulders back and down

-      Belly button to spine

-      Neck aligned with spine

-      Add hand weights when you're ready


Using proper form will help to prevent injury when you consider that forces through the kneecap when climbing are 2.5 times the body weight and going down, 3.5 times, so move consciously and activate your muscles.

Athletes from a variety of sports use stair climbing as a conditioning workout and you've probably seen people running up and down stadium or office building stairs. There are also competitive races up long flights of stairs. One of the most popular is the annual Empire State Building race. When you start your ascent and begin to tire, you will fully appreciate what it takes to run up 86 flights, a total of 1,576 steps and a gain in altitude of about 1,200 feet!


Contact Lisa to get moving and using proper form today! 


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.  
chrisExploring NYC's Personal Training Gyms:


By Chris Granville


Chris will be back next month.  Enjoy any of his previous articles. 


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.