Best of Manhattan 2014 for Personal Trainers
In This Issue

 What is Your BMI? 

 Refer A Trainer   

Please Welcome to the



Alex Violi 


"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


Jillian Michaels BodyShred Certification Class in NYC 

chrisExploring NYC's Personal Training Gyms:

X93 Fitness
by Chris Granville

 An early summer afternoon trip to the upper west side found me dropping in to visit X93 Fitness on Amsterdam Avenue. Located in a peaceful part of the neighborhood off West 93rd Street just a couple of blocks away from both Central and Riverside parks the gym offers private training options for both individuals and groups and space for trainers looking to train their clients.


Once I arrived I joined founder Chris Fernandez in his office to learn more about the space he opened two years ago. Coming out of a background in larger corporate gyms Chris opened X93 with the aim to provide affordable one-on-one fitness training from experienced trainers. Between himself and a handful of other highly qualified trainers on his staff they've been delivering just that to the neighborhood out of the studio on Amsterdam Avenue. With a well-rounded mix of backgrounds and expertise he and his staff provide options to clients of various ages, limitations, goals and fitness levels.


The space itself is well-equipped consisting of free weights, racks, cables and cardio equipment. There is also open space where stretching and core work can take place. A limit of 3 to 4 clients at any one time is applied to ensure that the gym does not feel overcrowded. Some clients even prefer to rent out the entire space for themselves for a more exclusive experience. With no monthly membership fees the cost of each season is tailored towards keeping the experience of personal training inexpensive. Private trainers are also invited to use the space for a fee.


It was a pleasure to have the opportunity to visit X93 and meet Chris. The studio offers a quality training experience on the upper west side and a terrific resource for trainers looking for space to use in the neighborhood. I wish them much success!


 Have you been to X93? 


Previous Articles 


Remorca Fitness

Hype Gym
Work Train Fight

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. 

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.  
It's getting hot out there.  Whatever your activity level, remember to stay hydrated.  
Do you need help planning your activities? Search our  personal trainers, fitness instructors, and nutritionists. Can't decide? Use our new side by side trainer comparison feature!
Plus, Cesa, Lisa, and Phillip have some awesome exercises to get you ready for summer.  
This month Chris visits an Upper West Side spot, X93 Fitness.
Healthy Regards!
P.S. For daily fitness tips and advice, Like us on Facebook  
lisaTRX Hamstring Curl  

Today, both athletes and regular people often have stronger quads (front thighs) and comparatively weaker glutes (butt) & hamstrings (back thighs).  This imbalance limits sports performance and also increases likelihood of future injury.  The TRX Hamstring Curl (above image) lets you strengthen the hamstrings, while leaving the upper back safely on the floor.  For people with wrist, arm, or shoulder injuries, it's also a good way to get some exercise and burn a few calories without involving the hurt body parts.  


Set the length of the straps on the TRX so that the handle is about midway up your calf.  Sit down on a mat, facing the TRX.  Place both feet into the stirrups below the handles of the TRX, then lay back, facing the ceiling.  Lift your butt a couple inches off the ground.  Bring your feet in toward your hips, then extend back to straight legs.  Repeat for 10-15 reps.  Don't relax your butt down to the mat until you've finished the entire set.  


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



phillipInterested in Getting a Leg Up? 

How about a question?


Would you rather be a dog or a tree?

Yes, I know, trees are vital to our environment - combatting greenhouse effect, providing oxygen, and so on.  But, for me, as I recall a dog and a tree, on my recent visit to the park, I can't help but make this definite choice:


I'd rather have, at that instance, been the fellow on four legs - one raised way up - doing his business against the tree.

Think you could do that without a hitch as easily as that dog did?  Since we are both on the same page, I just know you wouldn't be thinking of anything else other than functionality here.


So, since something tells me, whether you're a guy or a gal, you're interested in getting a leg up, you'll find that the following *BodinSync* routine is sure to boost your core performance.

� Feet together, pointing forward, bend at the waist placing your hands on a support in front of you, as in *diagram 1*.




� Standing firmly on one leg, raise the other up out to the side as in *diagram 2*, while bending your knee. The raised leg should form a right angle with the ground. 


� Slowly straighten the raised leg behind you, pointing your heel as in *diagram 3*. Hold for a five-second count.


� Slowly retract your leg back to the *diagram 1* position. 


� Straighten your leg, this time extending it out to the side while pointing your toes, as in *diagram 4*. Hold for a five-second count.


� Retract your leg, returning to the *diagram 1* position. *THAT'S ONE REPETITION*. Do 10 before switching to complete 10 on the other leg.


TIP: If you are unable to complete 10 consecutive repetitions., pause after five and resume after 15 seconds. 


Tell us what you'd choose 

cesaThe Squat Jump

To intensify a workout, I love to incorporate full body exercises into my clients' programs. One of my favorite exercises is the squat jump. This fantastic plyometric move helps shape up your legs and glutes, strengthen your core and really gets your heart rate going! It's an excellent addition to any resistance or cardio program.


The Warm-up: Before you start, warm up for 3-5 minutes with a jog or simply run in place. Ensure that your squat form is correct and perform 10-15 bodyweight squats.


The Exercise: Start in the squat position, with your feet hip width apart, thighs parallel to the ground or lower, your back naturally arched and chest up. You could have your arms down by your sides, or place your hands behind your head, upper arms about parallel to the ground. Putting pressure on the balls of the feet, you are going to jump straight up. Land softly and immediately back into the squat position. Perform 10-15 repetitions, 2-3 sets, depending on your physical condition. For a more advanced variation, hold on to a pair of light dumbbells. This exercise is best for those with minimum to no knee or back issues. 


Leave a comment for Cesa 


"Glenn Dickstein's Neighborhood Trainers has been a very valuable tool in helping build my personal training and Bootcamp business. Neighborhood Trainers gives independent trainers and their potential clients exactly what they need: an introduction. Finding clients in a city like New York can be tough, but Glenn's site makes it easy. Neighborhood Trainers offers clients the ability to search for t...
rainers by location, training style, injury expertise and many more criteria. This site definitely makes me, as a fitness professional, feel as though I stand out in a bug way. In fact, Glenn personally put me in touch with a private client I've been training now for 3 years. It is this personal attention and professionalism that sets Neighborhood Trainers apart from other similar resources. They all fall far behind. Thank you, Glenn and Neighborhood Trainers." -Jim B.  



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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