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Please Welcome to the
Neighborhood
Rudy Richards
Mindy LaVergne
"Neighbo
rhoodTrainers has been an unbelievable asset to me! It has linked me to valuable clients, as well as allowed me to promote my brand and style of training to help change and transform the lives of others! I even get to voice my advice and personality on their own blog. I appreciate Glenn and NeighborhoodTrainers for allowing me to reach a larger audience. Keep doing great work! -Geo
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Park Bench Pushups
With spring here, we get to enjoy the benefits of working out in the great outdoors. Not only do you get to boost calorie burn, you hit muscles you'd never reach on your beloved machines. Nature in itself is great for restoring your focus, helping you relax, improving cognitive function, and making you happy. Combine that with some exercise and we are really making some physical progress. Not only is working outdoors w/ sunshine above fun, but you're likely to keep it up and become consistent.
My favorite exercise to do outside is pushups on park bench. Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended. Bend your arms and lower chest toward bench, then pushup.
Happy Spring!
Geo Chang, C.P.T.
Geo's FITNESS TIP OF THE MONTH
With spring among us, we are bound to be more active enjoying the weather and spending time outside. It is important to stay hydrated and consume atleast 2-3 liters of water everyday. You can remind yourself by consuming a liter at each meal!
Happy Spring!
Geo Chang, C.P.T.
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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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Exercise improves one's mood and so does spending time outdors. Now is the Perfect time to combine these two things and feel great!
This m
onth
Geo, John and Lisa
have some tips to having some healthy fun outdoors.
Enjoy!
Glenn
P.S. For daily fitness tips and advice,
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"Thanks to your website, I'm starting to get back into a healthier lifestyle."
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*Put Your Park Bench To Work*
By Lisa Snow, personal trainer
If
you are brand new to outdoor workouts, there are so many gentle
exercises you can do with no equipment other than a standard park bench.
Here are a couple of examples:
 *Squats:* sit and stand up from the bench. For more of a challenge, walk
farther forward, so your butt just barely touches the bench with each
squat. Many people with knee pain who feel they shouldn't squat or think
they are unable to squat are pleasantly surprised that they *can* squat
with the help of the bench. If you've had an injury, definitely check with
*Pushups:* placing your hands on the bench and your feet on the ground,
lower your chest to the bench and lift back up. Bringing an old towel to
put under your hands can make this much more comfortable. Think you can't
do pushups? You'll be amazed how much more doable they are with a bench.
*Split squats:* stand facing away from the bench. Put your back foot up on
the bench with your toes curled under. Lower into a lunge, and stand back
up. Continue lifting and lowering without moving either foot. Be sure to
do both sides. If one side feels weaker, remember to always start with the
more challenging side.
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HIGH REPETITIONS, LESS WEIGHT? OR LESS REPETITIONS MORE WEIGHT?
We live in a time where information easily comes to us, with no need to do real research or buy a big book to learn and understand a particular field or topic. Despite this amazing occurrence, there's still plenty of misinformation being widespread by the media, and more and more folks "learning" from self-proclaimed experts and third party-broken telephone type of facts. Take for example, one of the most frequently asked questions in the last 100 years (I'm only slightly exaggerating):
To gain more muscle mass, should I use high weight and less reps, and to get toned and ripped, less weight and more reps?
I was recently asked this, so I'll share my answer to clarify or help you better understand the relationship between repetition and load (weight to be lifted).
I'll try for a brief answer but the truth is, it's really not that simple. I'm barely skimming the surface here. For the majority of people
getting "ripped" it's more a function of diet than the type of work performed.
Building more and more muscle requires not just increasing the weight but eating more as well.The word "toned" is not deemed an accurate terminology amongst professional coaches and exercise scientists. In popular culture, however, it refers to a low level of muscular development that's visible but it's not "bulky" or bodybuilder type. So to be toned you still have to build some muscle In either case, "tone" or "bulk" requires periodic changes in intensity, exercise selection and execution, in order to ensure ongoing adaptation and prevent accommodation or stagnation if you will.
 So low reps or high reps, you still need to up the weight on your chosen rep scheme to make progress. There is an inverse relationship between intensity and duration. All things being equal, you either work hard for a short time or work light for a long time, but you can't do both. As an example outside of lifting, take sprinting and long distance running as comparison. You can't sprint your way through a marathon, and you can't pace your way to a 100m record. Also, take a look at the difference in physique. To confuse you even more (not really but bare with me), you can get stronger and more powerful without putting on tons of muscle as athletes with weight class requirements often do.
 Still With me? So unless you have a defined goal of either getting the strongest possible, the most powerful possible, the biggest possible, or a combination of these, you're best bet is to train for strength sometimes (low reps/higher weight), muscular and short term endurance other times (moderate or medium range reps/weight and sprints), and some quality mixed days with higher reps and either sprints or mid-duration cardio bouts sprinkled on top.Whatever your focus, it all boils down in the end to having a smart training program, an educated strategy of execution, and/or a great coach that can guide you properly. This applies as well, to a nourishing and supportive diet that allows you to achieve the results you want.
Understanding your particular needs and having a clear goal are the first steps towards finding the right solution for you. Always educating yourself on how to achieve your goals effectively, efficiently, and safely.
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Always Strong!
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Exploring NYC's Personal Training Gyms:
We'll be back next month with another gym to explore
By Glenn Dickstein
By Chris Granville
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