November  2012 

In This Issue


 What is Your BMI? 

 Refer A Trainer   

Please Welcome to the


 Personal Trainer & Health Coach


Katie Bopp

Personal Trainer & Health Coach


James Ford

Personal Trainer, Health Coach, & Group Fitness Instructor

Exploring NYC's Personal Training Gyms
Note: Each month we will bring you inside one the many NYC personal training gyms used by independent trainers and clients. Enjoy!
Titan Fitness Studios
Titan Fitness Studios

Occupying a bright and appealing second-floor space above 25th Street in Chelsea is Titan Fitness Studios, a boutique private-training studio. I recently had the opportunity to speak with owner Wally Oldham, and it's clear that he takes a great deal of pride in the business he's built over the past two years, the culmination of his long passion for and experience in fitness.  


Although Titan doesn't have a lot of the redundancy in equipment common to most big box gyms, it offers everything that's available at your local NYSC or Equinox. TRX, specific cardio conditioning options (i.e., Versaclimber), cables, free weights, and kettle bells can all be found in abundance, and there is a large open area that is perfect for plyometric and other full-body training.


With this equipment and floor space, an endless number of combinations are available, so trainers can create interesting and creative workouts that focus on the underlying principles of exercise. And Titan is currently expanding into the first floor of the building, where it will have studio space and offer a full array of classes and boot camps. The new space is due to open early in 2013.


There are currently 48 independent trainers working out of Titan, but the boutique experience is enhanced by the fact that only 8 trainers are allowed to work with their clients at any one time-thus eliminating crowds and wait times for equipment.


Wally Oldham

Wally personally vets each trainer who works at the studio, ensuring that they meet his high standards of professionalism and experience. In addition, he expects them to be in sync with the Titan philosophy, which calls for a focus on the fundamentals of fitness in order to improve one's health. This is not a studio that's about bodybuilding or vanity; it's about an all-encompassing approach to being healthy that looks at not just lifting weights but also nutrition, flexibility, and overall fitness.


To that end, the independent trainers at Titan develop customized programs based on each of their client's individual needs. Titan partners with a certified nutritionist and a massage therapist, so you can create a well-rounded fitness regimen that includes nutrition, strength training, flexibility, and restorative treatments.


Wally is onsite daily and personally knows each trainer and client. He fosters the kind of friendly, all-inclusive atmosphere that is not often found at larger commercial gyms. Titan is a place where everybody really does know your name.


Titan's locker rooms are clean and well-stocked with high-end soaps and shampoos. It offers towel and onsite laundry service, and you can keep a private locker for a small monthly fee.


If you want to work one-on-one with a trainer who will tailor a fitness program to your needs, or if you're a trainer looking for a boutique gym with all the amenities and a focus on overall fitness, or if you're anyone who wants to work out in a friendly, inclusive environment, I encourage you to find your way to Titan.


(Leave a comment)


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! 




Exercise before the Thanksgiving meal and burn off a few extra calories.  This month, Lisa, Ilana, and Will have some great tips for weathering a storm and staying strong.


*PLUS- Enjoy our new column "Exploring NYC's Personal Trainer Gyms" by Chris Granville.  This month, Chris visits Titan Fitness Studios in Chelsea.

Thanks for reading.  Please share it with the buttons up top.
Happy Thanksgiving!    
P.S.Like us on Facebook  
William Wright Personal Trainer

Stronger CORE Stronger Body


        I rank Core Training as the third most important focus of all fitness programs. Number one is Cardiovascular Training, followed by Flexibility. What most people know or think they know about core training is wrong. I know this to be true because after 3 years of teaching my CORE Remastered class people are still asking me the same question: why don't we do more Crunches? The truth is your abdominal muscles are a very small part of the core. They have a very limited purpose or action. The core region actually consists of far more than just the abdominal muscles. The core consists of all the muscle groups that run the entire length of your torso stabilizing your spine and pelvis. All powerful movements originate from The Center Of The Body (your core) and never from the joint action alone so before any powerful, rapid Muscle Contractions can occur in your Outer Extremities (your arms and legs). The spine must be solid and stable and the more stable the core, the more powerful the extremities can contract. Training the muscles of the core also helps correct postural imbalances that can lead to injuries. 


Core training should be Dynamic (energy or forces that produce     motion) which means you have to be moving to truly work your core, not Laying on a mat. I'm sure most likely you're asking yourself, then how do I get my Mid-Section flat if crunches don't really work my core? The answer to the question is simple. Crunches don't make your mid-section flat or even smaller; that's not what core training does. Your mid-section will start to look and feel better when you begin to "Eat Clean and Train Dirty." Meaning stop eating junk and workout. 


        Core training is for you to get stronger and if you get stronger you can workout Harder, Smarter and Longer. Incorporating more core into your workouts is very simple. All you have to do is add or change a few exercises in your usual routine. I love core training because it develops Functional Fitness: the type of fitness that is Essential to daily living and regular activities. Most core exercises need no equipment, but the Intensity and choice of exercise depends on your fitness level so get an Assessment first. And remember, If you use your Butt you lose your Gut!


Get started strengthening your core.  Contact Will Wright today!


(Leave a comment)

LowGIWorking Out While the Power is Out


Ilana Milstein Personal Trainer

For so many of us this past week has been a taxing and stressful oNe. Whether you or your loved ones lost power, lost a home or could not attend school or work, we have all been affected by hurricane Sandy. 

On a daily basis as trainers we see the power of exercise boosting  moods and improving  self esteem. Now more than ever our clients need those endorphins to get through their day.  What can we as fitness professionals do? We can Motivate, Encourage and Teach our clients to use exercise as a powerful tool to help cope and relieve stress.


Motivate - Take your client to a park or a gym or even exercise with your client. Seeing other people exercise is a great tool to motivate an individual.  Crank out some loud fast tunes. The music will get your client working harder and feeling better.

Encourage - talk to your client. Explain the importance of maintaing an exercise regime despite these tough times. Many of us have been cooped up and need an outlet.  

Teach- instruct your client on how to workout on his or her own. Email or phone over small workouts that he or she may do without power.


While we focus on weight, muscle toning, and  strength development on a daily basis, we cannot forget that most importantly our jobs are to help people. 


Ilana Milstein is ready to motivate, encourage, and teach you!


(Leave a comment)


healthyfoodHealthy Food Items For Inclimate Weather



Lisa Snow
Lisa Snow Personal Trainer & Group Fitness Instructor

If, like me, you lost power for several days during the hurricane, you know how important it is to be prepared for whatever comes your way.  After you get your flashlights and batteries, stock up on these healthy food items to that need neither cooking nor refrigeration.


- Bottled water (it may seem obvious, but it's THE most important thing to have!)


- Trail mix (with organic brands like Go Hunza offering dozens of flavors, you're sure to find at least one you like.  For those with nut allergies, brands like Enjoy Life and Go Raw make nut-free blends based on seeds.)

Benefit: protein, healthy fats


- Coconut water (try the plain flavor from ONE or Zico -- be sure to choose a brand and flavor with no added sugar -- coconut is naturally sweet)

Benefit: stay hydrated and get all the electrolytes of Gatorade, but without the corn syrup!


- Protein powder & a shaker bottle (vanilla flavor Vega One tastes great in either water or milk. It has no added sugar and no artificial sweeteners.  The "Blender Bottle" made by Sundesa works the best of all the brands I have tried.  It doesn't require electricity or even batteries.  Instead, manual shaking activates a little metal whisk for incredibly creamy shakes.)

Benefit: protein, fiber, antioxidants, probiotics, and EFAs


- Almond milk (my favorites are Pacific and Blue Diamond)

Benefit: cholesterol-free alternative to dairy milk with less fat and calories.  Unlike dairy, it's shelf stable until you open it.  (Be sure to buy the type of almond milk not sold in the refrigerated section of the grocery store.)  While almond milk usually sold in quart size, single serving containers are available.  For those with nut allergies, coconut milk and oat milk (yes, actually made from oatmeal) are widely available.  


- Boxed soups (for example Imagine or Pacific)

Benefit: delicious way to get your daily vegetables, even if you can't keep fresh veggies in a fridge.  They can be eaten room temperature or heated.  Eating boxed soups helps you avoid the BPA and other harmful chemicals found in canned goods.  Most but not all flavors are gluten-free, soy-free, and dairy-free, but read labels carefully if you have food allergies.


- Protein bars or granola bars (For protein bars, try Organic Food Bar "protein" flavor and Vega berry flavor.  For granola bars, try Cascadian Farm or Nature's Path.  Avoid bars made with soy protein isolate, since it is processed with petroleum products!)

Benefit: complete plant proteins and healthy fats.  

Benefit from more of Lisa Snow's knowledge and experience.


(Leave a comment)

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.  



"We set-up our first meeting after briefly discussing my goals. Using your website was very easy. Thank you"

Find us on Facebook
Follow us on Twitter

Find more great articles on the blog

Want more?